Follow Along G's Run to the NA's

[Trixie]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

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~

[gusto77]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

Haha.... I can tell you're stir crazy cuz you're posting workouts ahead of time. Hah, just like me... Anything to think of the gym when you can't be there. Kill it tomorrow bro.

[MOUNTAIN-MAN]

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

Hardcore you are the man brother

[guns01]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

[guns01]

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

Hope u tear the gym up Monday bro glad ur feeling better

man i have been going stir crazy like a mad man. it sucks being down and not able to train at all for a whole week. i was tempted to go hit some arms on friday or saturday but i figured i would be better off in the long run to finish taking the week off and just rest everything. i just spent the week reading and learning some new stuff and chilling out. i didnt log my food at all this week because i honestly havent been eating a whole lot. i have focused on staying hydrated keeping my feet up and relaxing. i did make sure i kept in my intra workout shake for the week so my stomach adjusts to the addition. i only did a quarter of the macros for it though so i didnt get a ton of excess calories in that i wouldnt be using. i am actually pleasantly surprised that the maltodextrin and the casine hydro isnt jacking up my stomach at all. as goofy and sensitive as my guts are this is a hell of a huge plus for me

[MOUNTAIN-MAN]

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

Hope u tear the gym up Monday bro glad ur feeling better

[guns01]

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

well today is 6 days off in a row. i feel about 90% good to go and i will be back in there for a leg session tomorrow no questions about it. i can squeeze my shoulder blades together fully and without any pain as of right now. now when i do a rear double bicep pose i do get a little twinge when i pull my hands back so it isnt fully healed just yet. i will not be doing any squatting for sure at least for this week just as a precaution and to give it a little more time to heal up. i can also sneeze and cough now with very little pain at all. truth be told i think it is in the area where the traps connect to the spine at the bottom. that vert and a couple more down. that is the area that i jacked up. this is def a very weird area to injure doing squats and i am puzzled by it. i could have lost my form just a little and let my back losen up or something like that and it happened. idk but it is strange how it happened.

[rnixon]

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

Mine not one

[rnixon]

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

I hear ya, I'm stuck in a one right now waiting for a dozer to pull us out, boring and wet. I wansnt driving though.

[guns01]

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

Yep I had to take a week off a few mths ago my back was so bad I even missed work sometimes u gotta suck it up stay home and heal so u can get back in the game at 110%

i absolutely hate freaking down time man. it makes me go stir crazy lol. this was a forced break that i had no way to work around at all. a good week off is a good thing i suppose but i am def not a fan of it at all.
i guess i am not a big practice what i preach in the taking time off to recover category haha. my body has to force me to do so from time to time

[MOUNTAIN-MAN]

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

Yep I had to take a week off a few mths ago my back was so bad I even missed work sometimes u gotta suck it up stay home and heal so u can get back in the game at 110%

[guns01]

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

Well that's a good thing you're feeling a bit better guns, sounds like a terrible time for a few days.

Now I will have to invest in some of your good stuff and stop whining about my shoulder. Hate to hear about this but it's great to hear how to fix it. I don't think any of us really talk about this much so we all just suffer through. I put some DMSO on a couple nights ago and nearly burned my skin off my shoulder. That makes suffering look good in comparison.

we need to keep the dialog open on helping fix those nagging injuries as well as the bad ones. i am stubborn when it comes to getting hurt and taking time off to heal. this one i have no choice on because it is a bad one that i cant work around. i hate taking time off from training but you have to from time to time. with that said i am feeling like i should be good tomorrow or saturday at the latest. i am going to roll the area tonight and then start hitting it 2x a day starting tomorrow. so hopefully that will speed up the process even more so. their is another cream i am going to order after i run out of this one that is supposed to be good for healing and prevention as well. it is supposed to be stronger than the blue horse stuff so we will see haha

[Trixie]

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

i have some of that as well man and some icy hot and pretty much every other heating/cooling gel you can imagine. comes with the territory of a combo of that blast and getting old lol. i can almost say i would have rather aggervated my lower back than what i tweaked. at least with the lower back you can still work around it for the most part. until today i couldnt even pinch my shoulder blades together or arch my back. that's the crappy part. today i can do both but it is still a little tender. oh and i dont feel like i am about to piss down my leg when i cough or sneeze any more so that is even more added bene of the recovery

Well that's a good thing you're feeling a bit better guns, sounds like a terrible time for a few days.

Now I will have to invest in some of your good stuff and stop whining about my shoulder. Hate to hear about this but it's great to hear how to fix it. I don't think any of us really talk about this much so we all just suffer through. I put some DMSO on a couple nights ago and nearly burned my skin off my shoulder. That makes suffering look good in comparison.

[guns01]

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

Lol I put Ben gay on one time took a hot shower hurt like hell ( yes I said Ben gay)

i have some of that as well man and some icy hot and pretty much every other heating/cooling gel you can imagine. comes with the territory of a combo of that blast and getting old lol. i can almost say i would have rather aggervated my lower back than what i tweaked. at least with the lower back you can still work around it for the most part. until today i couldnt even pinch my shoulder blades together or arch my back. that's the crappy part. today i can do both but it is still a little tender. oh and i dont feel like i am about to piss down my leg when i cough or sneeze any more so that is even more added bene of the recovery

[guns01]

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

Man I got some old lidocaine patches they are non-narcotic. If you ever needed some. They are out of date but still work I had to put one on my knees the other day.

damn i forgot i got a whole bunch of those puppies in my med bag. thanks for the reminder on that one. now if i can just remember not to get silly while it is numb lol. i may try some of my nerve pain cream i got also that cost me a small fortune on my co pay for. i didnt even think about those two at all