Follow Along G's Run to the NA's

[Trixie]

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

Thanks for all this specific information about the workout, it always helps us when we need to change up things. So the wife must be looking pretty hot huh?
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
db incline press 25x8 45x8 65x8 90x8 100x8 ds 110x8ds 75x8ds 50x8 (barely got those last 8 in wow)
modified sm incline press 135x20 185x10(had to drop the weight to 135 to get my last 5) 185x10(1) 185x5(1) last 2 sets had 10 sec iso holds 1/3 of the way from lockout
incline db flye 45x10(30x5) 45x10(30x5) partner pressing down on the ()set. hit failure on the last set here big time
db lats 15x20 ds30x10ds 15x10 30x10ds 15x10 30x10ds 15x10
reverse pec deck flyes 60x15 75x15 90x14 90x11 last 3 sets to failure with a 10 sec hold at the bottom after failure
slide the rack press 95x5 115x5 135x5

done for the day. another day in and under 1 hour of training. felt super strong today and got everything knocked out quick and tore it up. pump was good and session was solid


meal 1
16oz chicken grilled with some ketchup
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
large green salad
meal 5
80g dark matter post workout

[guns01]

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

This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
~Trixie~

haha, i have had meat loaf but beef meat loaf i have just took the plunge on the turkey version. i have to say it is quite tasty to say the least and man is it low cal and not to bad on you

[Trixie]

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

i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit

This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
~Trixie~

[Trixie]

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!

The view of my butt is the best part of my hypers. I am an exhibitionist after all.
~Trixie~

[guns01]

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

If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.

i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit

[gusto77]

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

If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.

[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