Follow Along G's Run to the NA's

[SwoleZilla]

Re: Follow Along G's Run to the NA's

love the workouts brotha. been using a few in my lifting. thank you!

[guns01]

Re: Follow Along G's Run to the NA's

Beastl as always my brother. What is this exercise by the way: toe press ts

toe press is what i call calf raises on a leg press or the machine. and the ts is for tri set, three movements back to back to back with almost no rest in between

[animal87]

Re: Follow Along G's Run to the NA's

Beastl as always my brother. What is this exercise by the way: toe press ts

[MOUNTAIN-MAN]

Re: Follow Along G's Run to the NA's

Nice arm day bro beastley

[guns01]

Re: Follow Along G's Run to the NA's

today:

arms
10 min treadmill warmup
vbar pressdown ss 80x20/3ss (warmups)
straight bar cable curls 40x20/3 (warmups)
incline db curls 15x12 20x12 25x12(15) 25x12 (1) last two sets 3d set after 12 stood up for another 15 hammer curls last set second number is an iso hold at the bottom till failure
ez bar preachers 65x12/5 30sec rest between sets
straight bar pressdowns 100x30 120x30 140x30(5)(1) 150x30(10)(1) first 2 are straight reps 3d set is straight reps then 5 forced and 1 10sec iso hold final set same as 3d except 10 forced and a 10 sec iso hold
seated rope cable extensions 100x12 120x12 140x12 150x12
toe press ts 190x10ts 205x10ts 230x10ts
standing bw calf raise ts x10/3ts
tibia raises ts 50x20ts 50x19ts 50x17

done for the day. fast brutal and crazy effective. i want to say we got this all done in under 45mins total. that's trucking right there and still moving pretty good weight with such short rest times. the burn was stupid as was the pump. good day and hopefully it doesnt hurt my back pump day tomorrow.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz shake and bake ranch chicken w/ketchup
8oz sweet potato
meal 4
16oz chicken kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout

[guns01]

Re: Follow Along G's Run to the NA's

I actually have the right size racks now I can do rack pulls at my new gym.

my legs are pretty good for the most part, so i pretty much stick to these at mid shin for all of my sets. moved up to knee level today and i was very surprised at how heavy they still were taking the legs pretty much out of the equation. i try to use them entirely for back development

[animal87]

Re: Follow Along G's Run to the NA's

I actually have the right size racks now I can do rack pulls at my new gym.

[rnixon]

Re: Follow Along G's Run to the NA's

today:

back
10 min treadmill warmup
low pulley rows ng medium width 85x20/2(warmups) 100x20 120x20 140x20
sm bent rows (explosive) 135x8 185x8 225x8 275x8
db pullovers 45x10 55x10 65x10
rack pulls (midshin) 135x5 185x5 225x5(warmups)275x3 315x3 365x3
rack pulls (knee level) 405x3 455x3 495x3

done for the day. i dicked around this am and got to running behind and i hate to freaking rush. so that started us off behind at the gym so i had to push the pace even faster than i wanted to. so all in all this workout was complete in just about 45 minutes from start to finish. got a great pump going and considering how fast it was i moved some pretty good weight. those knee level rack pulls were a bit heavier than what i figured they would be. i wont comment on how bad i am going to hurt just yet, so we will see over the next 2 days haha.

meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout
not feeling up to a cheat today so i am just going with my normal meal plan for today. it may change and if it does i will update

Good one

[guns01]

Re: Follow Along G's Run to the NA's

today:

back
10 min treadmill warmup
low pulley rows ng medium width 85x20/2(warmups) 100x20 120x20 140x20
sm bent rows (explosive) 135x8 185x8 225x8 275x8
db pullovers 45x10 55x10 65x10
rack pulls (midshin) 135x5 185x5 225x5(warmups)275x3 315x3 365x3
rack pulls (knee level) 405x3 455x3 495x3

done for the day. i dicked around this am and got to running behind and i hate to freaking rush. so that started us off behind at the gym so i had to push the pace even faster than i wanted to. so all in all this workout was complete in just about 45 minutes from start to finish. got a great pump going and considering how fast it was i moved some pretty good weight. those knee level rack pulls were a bit heavier than what i figured they would be. i wont comment on how bad i am going to hurt just yet, so we will see over the next 2 days haha.

meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout
not feeling up to a cheat today so i am just going with my normal meal plan for today. it may change and if it does i will update

[Trixie]

Re: Follow Along G's Run to the NA's

yeah and i am feeling it today for damn sure. even though it didnt look like much on paper, i am def in a little bit of pain now haha

The old adage, "No pain no gain?"
~Trixie~

[MOUNTAIN-MAN]

Re: Follow Along G's Run to the NA's

Man I bet u are looking swole right now brother hardcore

[guns01]

Re: Follow Along G's Run to the NA's

today:

chest/delts
10 min treadmill warmup
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x8 (used a diff machine today and it was a tad bit harder than the locked in machine)
incline bb press 135x6 155x6 185x6 225x6 245x6 (speed work) i dicked these sets up because i went a touch light because i thought we had more sets upcoming
bb bench press 135x5 185x5 225x5 245x5 255x5 (speed work)
manual resistance incline db flye 45x10(30x5) 45x10(30x5)
bent over db lats 15x20(10) 20x15(10) 25x14(10) first numb is straight rep second is straight arm swings
lat db swings 50x20 55x20 45x20
seated db press 45x8 60x8 70x8 (done to lockout with a hard squeeze at the top. these were brutal)

done for the day. as already noted i messed up my set numbers and went a bit light on the inclines. so i had to make a pretty big jump on the last 2 sets which caused a little loss in speed. i lost almost all of my speed on the 255 flat bench also. i had no issues moving the weight at all but the speed of the movement was pretty medium to slow. great pumps and tempo in the workout today with only a few short pauses during training waiting for momos. tomorrow will be an off day and i dont know if tues will be just yet or not. this week bumps up to a 5 day training week that started on sat and the focus of the extra day will be on back. this is the part we are hoping to bring up quite a bit and add some more size and detail. that and more hang to the hams are the focus.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
looking like it will be a the meats large pizza for football sunday
may have a large green salad also with this
meal 5
80g dark matter post workout

[guns01]

Re: Follow Along G's Run to the NA's

Good job!

yeah and i am feeling it today for damn sure. even though it didnt look like much on paper, i am def in a little bit of pain now haha

[Trixie]

Re: Follow Along G's Run to the NA's

Good job!

[guns01]

Re: Follow Along G's Run to the NA's

today:

legs
10 min stepmill warmup
lying leg curls 60x20/3(warmups) 100x15 120x12 140x10 150x8 ds 150x8ds 120x8ds 100x8
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 820x10 920x10 1010x10
sm lunges 135x10 155x10 175x10 185x10 (these were extra special brutal and i almost buckled more than once after the sets were done)
occluded leg extensions 105x15/4 30sec rest between each set
sl deads 95x10 145x10 195x10 245x10

done for the day. this was an excellent workout, it ran a bit long because the gym was a little more crowded than i like. the lunges and extensions almost put me on the floor and i left the gym with jello legs. so the report on today's session is it was brutal and very effective.


meal 1
16oz top round steak w/a1
2 dd doughnuts and a large coffee (it's leg day)
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
1 monster steak buritto w/rice and black beans from chipotle
lg apple pie blizzard from dq
meal 5
80g dark matter post workout