Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts
10 min treadmill warmup
banded db flat press 25x10 45x10 65x10 (green band warmups) 85x8 100x8 110x8 ds 110x8ds 75x8ds 55x8ds iso hold 35for 15 sec parnter pressing down at the mid point. work sets were done with red band because the green band was to much to move up as heavy as i wanted to go today so the drop was 8reps drop 8reps drop 8reps then iso hold with partner pressing down hard at mid point with band still on
incline bb press speed work 135x6 185x6 (warmup) 205x8 225x8 245x8(lost speed on 3d rep but made the last 5 slow and controlled)
bb bench press speed work 135x5 185x5(warmup) 205x5 225x5 255x5 (lost speed on last 3 reps but got them all)
machine flyes 90x12 105x12 120x12 (partner pressing adding resistance at the mid point holding the contraction)
reverse pec deck 60x25 75x25 90x25 (partner pushing resistance at the bottom 1/3 for 15 secs
db lat raises 20x10 25x10 30x10

done for the day. fast pace moved some pretty heavy weight and the pump was damn damn good. got this session done in about an hour and 20 minutes. great day overall but i am ready for a rest day


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 ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground turkey burgers stuffed with banana peppers w/ mustard and pretzel buns
8oz red potatoes
meal 5
80g dark matter post workout

i may opt out of the planned burgers for pizza today because i didnt cheat yesterday but most likely i will stick with the plan cause the mrs is working a shift today

[animal87]

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

Must of been one of those days going around. I got a little sick in the parking lot after.

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x15 90x15 105x15(warmups) 120x12 150x12 165x12 180x12
squats 185x10 225x10 (warmups) 275x10 315x10 365x10 ds 405x5ds 315x10ds 225x15 (these were stupid brutal today)
leg extensions 105x12 105x12 105x12(5)(1) first two sets are straight with a hard squeeze at the top 3d set was straight then 5 forced reps with a 10 sec iso hold at the bottom third partner pushing against it
hacks 230x20 270x20 360x20 (4) last set included 4 10 sec iso holds
lying leg curls 90x12 100x12 110x12(1) last set included a 10 sec iso hold after the straight reps

done for the day. this was a brutal ass kicking session. so brutal in fact that i had to pause and slow down on my squats because my stomach rolled over on me after the first set. so it took a bit longer than i like to finish the squats. after the drop set i was freaking wasted so it was a mental push to finish the workout. i did get it knocked out and i actually left the gym wabbling a little bit. now my legs are buckling so it was mission accomplished.


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 ground turkey w/ketchup
8oz sweet potato
meal 4
16oz strip steak sandwiches w/ whole wheat buns and the works
8oz red potatoes
meal 5
80g dark matter post workout

[guns01]

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

Heavy dumbbell rows.... I like

yeah me to but my breakfast and 2d meal didnt like them to much haha. i kept it down though

[gusto77]

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

today:

back (secondary day)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10 115x10 125x10 135x10
rope cable pullovers 30x10 35x10 45x10 50x10
wide grip lat pulldown stretchers 60x10 70x10 80x10 90x10 (partner presses down from mid point to the bottom expanding the scapula)
reverse grip one arm pulldowns 20x10 30x10 40x10 50x10

done for the day. great pump day for back. this is my first serious run at trying to train back 2x per week to bring it up a bit. should be interesting and hopefully we will see some dramatic improvements on stage next year.


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 steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout

Heavy dumbbell rows.... I like

[guns01]

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

today:

back (secondary day)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10 115x10 125x10 135x10
rope cable pullovers 30x10 35x10 45x10 50x10
wide grip lat pulldown stretchers 60x10 70x10 80x10 90x10 (partner presses down from mid point to the bottom expanding the scapula)
reverse grip one arm pulldowns 20x10 30x10 40x10 50x10

done for the day. great pump day for back. this is my first serious run at trying to train back 2x per week to bring it up a bit. should be interesting and hopefully we will see some dramatic improvements on stage next year.


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 steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout

[guns01]

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

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

good stuff man. hopefully they arent kicking your ass as bad as mine. some how they always look better on paper and in my head than when i am actually doing them

[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