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
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

[gusto77]

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

Happy anniversary to you and your wife bro.

[guns01]

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

Trix leave the man alone on his anniversary he loves wife more than chatting about you. LOL

well i gave her the gift of skipping a training day but she knows very well that if it would have been a leg or back day we would have been in there killing it. since she had to work yesterday she is having a pamper day today

Happy anniversary big man

thanks man, much appreciated

[guns01]

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

No guns anywhere all day today. I hope everything is OK. I know Friday is supposed to be a training day.
~Trixie~

haha getting held accountable around here. cant beat that. i actually took the day off. the wife had to get her ss card changed and then had to go to work. so i went with her to that dreaded gov office and by the time she got off work we were both so tired that a training day would have pretty much been a huge waste of time. if it were a leg or back day it would have been an entirely diff story though

[MOUNTAIN-MAN]

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

Happy anniversary big man

[Rake]

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

No guns anywhere all day today. I hope everything is OK. I know Friday is supposed to be a training day.
~Trixie~

Trix leave the man alone on his anniversary he loves wife more than chatting about you. LOL

[Trixie]

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

No guns anywhere all day today. I hope everything is OK. I know Friday is supposed to be a training day.
~Trixie~

[MOUNTAIN-MAN]

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

Now that was a hell of a Thursday champ

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 55x20 70x20 (warmup)
one arm bb rows ss 10x10ss 10x10ss (warmup) 30x8ss 40x8ss 50x8ss 60x8ss
old school tbar rows ss 25x10 25x10(warmup) 75x6 120x6 165x6 210x6
close ng cable rows 120x8 140x8 160x8 180x8
wide grip partial pulldowns 120x8 140x8 140x8
banded hypers x15/4

done for the day. got this one done in under an hour as well. strength really isnt suffering to bad from the quick pace. it does suck moving that quickly but i am getting it done and still moving pretty good weight. we shall see how it goes on one of the dead lift days haha


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
1 large supreme pizza. its thursday night football and offseason so this will prob be the norm haha
meal 5
80g dark matter post workout

[guns01]

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

[QUOTE=Trixie;1205441]

today:

ggot the above workout done in under 60 mins because i train with the wife and she had a time line for work. so this workout was balls to the wall head phones in and very very short rest periods. good day overall though/QUOTE]
These are the days we want to emulate. Love u gun ~Trixie~
s.

yeah they are but they suck big time. i bet i sweated out 10 gallons easy. i spent the majority of that session bent over trying not to die haha.

[Trixie]

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

[QUOTE=guns01;1205278]today:

ggot the above workout done in under 60 mins because i train with the wife and she had a time line for work. so this workout was balls to the wall head phones in and very very short rest periods. good day overall though/QUOTE]
These are the days we want to emulate. Love u gun ~Trixie~
s.

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
db decline press 25x10 35x10 45x10 55x10 70x10 85x10 85x9 85x9 85x7
incline bb press 135x5 185x5 205x5 225x5 245x5. still being easy on the back so i was babying my arch and being very careful
hs incline press 90x10 ds 180x7ds 90x6ds 45x10
bench stretch pushups x12 x9
db lats 20x10 25x10/3 these were done with a super slow controlled neg
bent rear delt db swings 25x25/4

spent and toasted. it was super hot in the gym today and wearing a hoodie only compounded the heat problem. i was pounding water but still cramping up a bit. back felt pretty good, and i was extra careful during all the presses. i got the above workout done in under 60 mins because i train with the wife and she had a time line for work. so this workout was balls to the wall head phones in and very very short rest periods. good day overall though

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 beef seasoned taco meat whole wheat tortillas and taco sauce with a tad of cheese
8oz baked sweet potato plain
meal 5
80g dark matter post workout

[MOUNTAIN-MAN]

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

Nice day back brother tear it up then slammed it

[guns01]

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

today:

quads/hams
10 min treadmill warmup
leg extensions 45x60 60x60 75x60 (warmups)
standing one leg leg curls 45x15/3(warmups) 85x10 105x10 120x10/2 4 sec negs on these bad boys and it was very very heavy
leg press 180x20 360x15 540x10 630x8 720x8 810x8 1010x8 1110x8 4 sec negs on these bad boys and i felt really strong so we kept piling it on
hacks 1 and 1/2s 270x10 450x10 640x10
occluded leg extensions 105x15(30sec)x15(30sec)x15(30sec)x15(30 sec)x10 full range then 20 partials at the bottom. i couldnt lift the weight up past half way after 10. man these burned something fierce and the pump is insane.

great leg session today. mid back got a smidge aggervated on the 2-3-4 sets of presses until i got positioning ironed out. then from that point on no problem at all. it was aggervating but not that bad. i almost made myself pass out a couple of times and i was on the brink of puking for about the last 5 or 6 sets. so yep it was one hell of a good workout. i did omit the stiff legs as a precaution on my back. i will ease working them in slowly as i get better.


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 pork chops w/o bone
8oz baked sweet potato plain
meal 5
80g dark matter post workout

[guns01]

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

For a man that claims he won't be doing any squatting for at least a week, Hack is a pretty tough way to go. You crack me up! I see you are a little excited about you're new training plan and want to make sure you hit it right from the very beginning. Massive respect to the 'Man who never cheats'. This is going to be a great season. Can't wait to see the gains.
~Trixie~

haha just trying to keep as much stress off of my mid back as possible with a heavy load lol. i agree i think we are going to have a very great and productive season this year. that is knock on wood that i can stay healthy and injury free