Follow Along G's Run to the NA's

[guns01]

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

today:

legs
10 min stepmill warmup
lying leg curls 60x15 70x15 80x15 80x15 80x15
squats 135x10 185x10 225x10(warmups) 275x8 315x8 365x8 385x8 355x8 (should have moved up to 405 but wasnt feeling it so i went back down a little)
hacks sled x20 20x20 50x30 (2) (2 was 2 10 sec partner pressing iso holds)
leg extensions 105x20 120x20(5)(1) 120x20(5)(1) first numb 1 sec squeeze in contract sec numb is 5 forced reps and third is a 10 sec iso hold
lying leg curls 100x15 100x15(5)(1) 100x15(5)(1) first numb is straight rep second is forced reps third is a 10 sec iso hold at the bottom

done for the day and under 2 hours in the gym. this session was an ass kicker and brutal. that's all i will say other than my legs are going to hurt something fierce and a have a little bit of a sore knee going on. i dont even want to talk about the hammie pump and how brutal the squats were lol. i kept my speed until the next to last set though which is a good sign that my strength is climbing week to week and my back only hurt a little bit. all in all i killed it and didnt throw up, close but i kept it all down haha


meal 1
16oz lean ground beef 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/ oatmeal bread and fat free mayo
8oz sweet potato
meal 4
16oz turkey meat loaf (it is really good btw)
large green salad
meal 5
80g dark matter post workout

[maxseg]

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

I so hypers in my Roman chair here at home. No one can look at my butt here...lmao!

[guns01]

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

You are silly! I get to learn something new every day with your thread, Thanks. Still have no idea what Hypers are but they must work cause I see them often in your plan.
~Trixie~

glad you are still enjoying and learning. hypers are hyperextensions. i think that is what you call back extensions. it is where you lay across the bench with your butt up in the air and your feet hooked into a pad. you lift the torso using you lower back glutes and hams depending on how you perform the movement. kind of like a crunch where you face the floor and use your back instead of the abs is the best way i could describe the movement

[guns01]

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

Dig that arm workout

so from what i am learning from research is that hammering the arms with heavy weight is not the idea approach to take. you can get it done with quick effective pump training 1-2x a week on top of them already getting hit with other body parts any way. from what i am learning that since the arms are such a small muscle and already getting hit with heavy weight on back and pressing movements. hitting them again with heavy weights just hammers the tendons and ligs as opposed to getting the desired growth out of them. i can attest that training this way is far more painful than hitting heavy weight haha

[Trixie]

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

You are silly! I get to learn something new every day with your thread, Thanks. Still have no idea what Hypers are but they must work cause I see them often in your plan.
~Trixie~

[MOUNTAIN-MAN]

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

Tearing it up guns u da man

[gusto77]

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

today

arms and calves
10 min treadmill warmup
rope pressdowns warmups 60x20 70x20 80x20
these are all done back to back nonstop for the duration as one big giant set
rope pressdowns gs 100x8gs 120x8gs 140x8gs 150x8gs elbows out hands in close
sup grip kickbacks gs 20x8gs/4
bench dips x8gs/4
standing ez curls 95x8gs/4
standing db hammers 30x8gs 35x8gs/3
rope curls 100x8gs 120x8gs 100x8gs/2
seated calf raise ss 90x10(10)x10(10)x10(10) ss/2
tib raises ss 50xfailure/2

done for the day. got this one knocked out in about 35 minutes and added in some calf work. the insanity of the pump from this type of training is in one word silly. you dont need stupid heavy weight nor do you need some crazy high reps (which i like lol). hitting the muscle from three different angles through 6 different movements in back to back sequence is crazy.


meal 1
16oz lean ground beef 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 casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz turkey meatloaf
large green salad
2 tblspn coconut oil
meal 5
80g dark matter post workout

Dig that arm workout

[guns01]

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

today

arms and calves
10 min treadmill warmup
rope pressdowns warmups 60x20 70x20 80x20
these are all done back to back nonstop for the duration as one big giant set
rope pressdowns gs 100x8gs 120x8gs 140x8gs 150x8gs elbows out hands in close
sup grip kickbacks gs 20x8gs/4
bench dips x8gs/4
standing ez curls 95x8gs/4
standing db hammers 30x8gs 35x8gs/3
rope curls 100x8gs 120x8gs 100x8gs/2
seated calf raise ss 90x10(10)x10(10)x10(10) ss/2
tib raises ss 50xfailure/2

done for the day. got this one knocked out in about 35 minutes and added in some calf work. the insanity of the pump from this type of training is in one word silly. you dont need stupid heavy weight nor do you need some crazy high reps (which i like lol). hitting the muscle from three different angles through 6 different movements in back to back sequence is crazy.


meal 1
16oz lean ground beef 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 casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz turkey meatloaf
large green salad
2 tblspn coconut oil
meal 5
80g dark matter post workout

[guns01]

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

today

back
10 min treadmill warmup
rope cable pullovers 60x20 70x20 80x20
one arm db rows 45x15 65x12 85x10 (warmups) 105x8 120x8 ds 130x12ds 95x10ds 65x10ds 50x10
hs iso row pro grip 45x10 (warmup) 90x8/3
rear facing pulldowns 100x10 120x10 140x10
db shrugs 70x10 80x10 90x10 3 sec holds in the contractions
banded hypers x20/2

done for the day. the db row drop set was a serious kick in the nuts. i was gunning for drops of 12 reps but i didnt have it in me haha. great workout over all and mine my lower back pumped up something fierce after the hypers.


meal 1
16oz lean ground beef 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 casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
zaxby chicken i got 3 of the boneless wings and things hot
large green salad
meal 5
80g dark matter post workout

[guns01]

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

I usually do my workouts pretty fast. I dont rest very long except the heaviest exercise for the day which ever it may be.

we are working our sched for back and leg days because they need so much rest time between sets. i can pretty much stay strong and push the rest of the workouts fast. squat or dead lift days their is no way haha that takes a bit to bounce back from set to set

[animal87]

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

I usually do my workouts pretty fast. I dont rest very long except the heaviest exercise for the day which ever it may be.

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
incline db press 25x8 40x8 55x8 70x8 90x8 100x8 ds 100x8ds 70x8ds 55x8
incline db flyes 40x10 40x10(25x6) 40x10(25x6) second set in sequence is partner forced stretch
bench press 135x6 155x6 185x6 205x6 225x6 235x6
reverse pec deck rear delt 60x15 75x15 90x15 75x15
db lat raise (out to the front) 15x10 25x10 30x10
shoulder machine press 100x8 140x8 150x8

done for the day. we got this workout knocked out in about 70 minutes. it would have went way faster but during the bench my guts rolled over on me and i had to slow the pace a bit lol. pump was good and got some pretty good weight moved around. side note, my legs are destroyed from yesterday and i dont even want to walk to the bathroom. i thought my hams were going to kill but nope, they are tired but my quads are absolutely destroyed. great day in there overall though.


meal 1
16oz lean ground beef 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 casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz ground turk burgers with the fixings
large green salad
meal 5
80g dark matter post workout

[guns01]

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

Apparently Sunday workouts were contagious today.

since i am retired and the boss is working i have to work around her sched now and she wont miss a workout either unless its my call.

[gusto77]

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

today:

legs
10 min stepmill warmup
rumble roller work
leg extension 45x60 60x60 75x60 (warmup)
seated leg curls 90x20 105x20 120x20(warmups) 135x20 150x20 195x6 (to heavy) 180x6 hard contraction on the 6 with a 3 sec neg
leg press 180x8 270x8 360x8 540x8 720x8 900x8 (warmups) ss 1080x8ss 1080x8ss 1080x8ss
sm lunges ss 185x8 185x10 185x12
belt squats 45x12 90x10 135x12/2
bb sl deads 95x10 145x10 195x10/2
done for the day

great leg day. i switched the regular squat with a belt squat because i wasnt waiting on all the dip shits in the squat racks to finish while i cooled down. it was a great choice cause you can explode and take your back entirely out of the movement. now adding significant weight is a challenge without crushing your boys in the process. i am spent now and done sir done for the day. it's football sunday and we got it all knocked out in time for pregame and kickoff.


meal 1
16oz skirt steaks 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 casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz ground turk burgers with the fixings
large green salad
meal 5
80g dark matter post workout

Apparently Sunday workouts were contagious today.

[Trixie]

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

All I can do is love you guys.
~Trixie~