Follow Along G's Run to the NA's

[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~

[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