Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

Looking good brother gals u caught the injury before it got worse the wife did not and re broke her rib she was out two mths

[guns01]

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

yesterday:

bis/tris
10 min treadmill warmup
vbar cable pressdowns 100x20 120x20 140x20(warmups)ss 160x10ss 180x10ss 200x10ss 200x10ss these were done with a very slow negative and a hard 3sec squeeze in the contraction
standing db curls ss 20x6 25x6/2 i didnt wear my protective sleeve and i felt a little electricity pulse and a slight twinge in my bicep that has the old tendon injury in it so i stayed light to be cautious. stupid i know
bench dips ss x15/4ss
standing bb curls ss 40x6 50x6 60x6 70x6
sm jm press ss 135x8ss 185x8ss 205x8ss 215x8ss
db hammers ss 30x15 35x15 40x15/2
done for the day

i made the call not to wear my sleeve yesterday. stupid move on my part because the distal tendon is very fragle and i havent had it repaired. not fully torn but it would be damn easy to pop it off completely. i wont do that crap again that's for sure. i didnt hurt it but i know better and i caught it before i did hurt it though. pump was great and moved some pretty good numbers. added in angle dust and dark matter to my supplement lineup this week. can tell a difference with the angle dust but it is to early for the dark matter. the dark matter doesnt irritate my stomach so that's an added plus for sure

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground turkey meatloaf
8oz baked potato plain
meal 5
80g dark matter post workout

2 gal water

[guns01]

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

I keep meaning to ask you guns what is your rest between sets typically or does it very. Typically on my initial heavy compound movements I'm a 3 to 5 minute guy. I take my time and don't worry about it and just try to go as heavy as I can, but as I get into more isolation and more warmed up and further into the workout I typically go two minutes. And then there's times on really light high rep isolation exercises I'll only rest 45 seconds to a minute.

squats and deads or heavy leg press is usually 3-5 minutes or however long it takes me to catch my breath. lunges are pretty bad also and take a bit to recover from. on most other lifts it is pretty quick and not really timed. i go as soon as whoever i am training with does their set and we change weights. if the sets are timed we will do all of our sets before the partner goes. arms are pretty quick when i do them on their own day. i believe we busted out 24-28 sets yesterday in under 50 minutes and that was with 8 sets of calves at the end

[gusto77]

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

I keep meaning to ask you guns what is your rest between sets typically or does it very. Typically on my initial heavy compound movements I'm a 3 to 5 minute guy. I take my time and don't worry about it and just try to go as heavy as I can, but as I get into more isolation and more warmed up and further into the workout I typically go two minutes. And then there's times on really light high rep isolation exercises I'll only rest 45 seconds to a minute.

[Trixie]

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

today:

back
10 min treadmill warmup
cable pullovers 45x20 50x20/3 (warmup)
mag grip sup grip low rows 85x12 8512 100x12
one arm bb rows 10x10 35x8 45x8 55x8 65x8
meadows rows 35x8 50x8 60x8 70x8
dante rows 70x10 120x10 160x10 (went to light on these)
banded hypers x20/4 heavy red bands (these wrecked my erectors big time haha, i freaking hate the low back pump so bad)

that lat piece is still ill tempered so i didnt push it at all. it tightened up on that first set of pullovers so i went light and focused on a light stretch and a good contraction to get blood in there and moving around. same thing went with the low pulley rows. went nice and easy focusing hard and getting the area good and warm and pumped up. i went moderately light for the whole workout being extra cautious and 100% laser focus and going slow and very very smooth. feels great now so hopefully i got it worked out and taken care of. overall a decient back workout but nothing to brag or write home about.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

Good to hear your lat is getting better. Now I thought I heard something earlier in the week about a video or some pictures possibly. That's the candy I want.
~Trixie~

[MOUNTAIN-MAN]

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

this is why i like logs ill read yours when i dont wanna go to the gym then i see all the work u put into it and i get off my ass and go

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 45x20 50x20/3 (warmup)
mag grip sup grip low rows 85x12 8512 100x12
one arm bb rows 10x10 35x8 45x8 55x8 65x8
meadows rows 35x8 50x8 60x8 70x8
dante rows 70x10 120x10 160x10 (went to light on these)
banded hypers x20/4 heavy red bands (these wrecked my erectors big time haha, i freaking hate the low back pump so bad)

that lat piece is still ill tempered so i didnt push it at all. it tightened up on that first set of pullovers so i went light and focused on a light stretch and a good contraction to get blood in there and moving around. same thing went with the low pulley rows. went nice and easy focusing hard and getting the area good and warm and pumped up. i went moderately light for the whole workout being extra cautious and 100% laser focus and going slow and very very smooth. feels great now so hopefully i got it worked out and taken care of. overall a decient back workout but nothing to brag or write home about.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

[guns01]

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

Hella workout that's professional man you are a beast

trying to get there mountain. getting better everyday. i may shoot some videos next week if i can. we will see depending on how crowded the gym is

[MOUNTAIN-MAN]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 105x10 120x10 135x10 150x10 165x10 180x10 195x10 205x10 220x10 240x10 (1 sec hard squeeze on 10th rep each set and other 9 reps were pumping)
sm incline press 135x8 185x8 225x8 275x8 ds 245x8ds 185x8ds 135x18
db press 65x15 60x10 55x10
pec deck ss 90x10ss 105x10ss 120x10ss
stretch pushups ss x12 x9 x7
db lat raises 15x12 20x12 25x12 30x12
reverse peck deck 60x30/4
spider walks 1x 75sec
done for the day

pretty brutal workout. started a bit lite on the machine press so getting to where 10 reps was difficult took a little bit and i ended up doing a ton of sets. good stretch and pump during the workout. lat is still a bit tender but didnt cause any issues during the session. i was extra surprised at how heavy and hard the db flat presses were. i was tanked at that point

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

Hella workout that's professional man you are a beast

[Trixie]

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

I love that I get to learn that the 10th rep is a 1 sec hard squeeze and the you were willing to work and work up til the reps became really difficult. Separates you from the rest for sure. I got blessed, getting to learn from the best (beast). Love it!
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 105x10 120x10 135x10 150x10 165x10 180x10 195x10 205x10 220x10 240x10 (1 sec hard squeeze on 10th rep each set and other 9 reps were pumping)
sm incline press 135x8 185x8 225x8 275x8 ds 245x8ds 185x8ds 135x18
db press 65x15 60x10 55x10
pec deck ss 90x10ss 105x10ss 120x10ss
stretch pushups ss x12 x9 x7
db lat raises 15x12 20x12 25x12 30x12
reverse peck deck 60x30/4
spider walks 1x 75sec
done for the day

pretty brutal workout. started a bit lite on the machine press so getting to where 10 reps was difficult took a little bit and i ended up doing a ton of sets. good stretch and pump during the workout. lat is still a bit tender but didnt cause any issues during the session. i was extra surprised at how heavy and hard the db flat presses were. i was tanked at that point

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

[guns01]

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

today:

quads/hams
10 min stepmill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
ol standing leg curls 30x15/3 50x12 75x12 100x12 ds 100x12ds 50x20
leg press 90x8 180x8 270x8 360x8 540x8 720x8 1000x8 1000x25(challenge set, nonstop pump motion) (first sets were done with a 3 sec negative and explosion out of the bottom)
leg extensions (toes back) 105x20(10) 105x20(10) these were pumping done with toes back () was bottom quarter reps done with toes back with no rest after the first 20
squats 135x8 185x8 225x8 275x8 315x15(challenge set) yep strength is back strength is freaking back. could have hit 20+ on the challenge set but i lost my balance on 15 and lost my tempo
sl deads 185x10/3
done for the day

felt really good today. everything is solid no real bad pain at all and my strength is on point. it is all moving forward from this point. well other than the lat still being a bit aggervated lol but it will get better.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz spagatti w/meat gravy
meal 5
100g whey shake

2 gal water

[guns01]

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

Ur still going strong brother

getting there man. still giving it hell and about to change gears here really soon

[guns01]

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

Thanks for this tip,I have noticed that the Spider walks seem to be working my traps and I hardly feel the rest of what they must be working. Is this why on back and shoulder days you suggested I do them before and after my regular workout? I'll put a bug in Rake's ear and he may change up our routine a little in a couple weeks. Thanks again, I love to learn things from you cause it's always so obvious that it works.
~Trixie~

lean forward more when you are doing them to try to take the traps out. you can also rotate your hands back and forth as you are doing them. it should set your shoulder muscles on fire. i have you doing them on back and shoulders just to break it up a bit. you could also do it with chest and shoulders instead but it may hinder your chest training a touch starting with them. another tip is to always train a weka point early in your session while you are fresh. that's why i say do the rear delt and side delts early on. that is the weak point for most. same thing goes for hams and lower lats. not a ton of people have overpowering lower lats and hams

[MOUNTAIN-MAN]

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

Ur still going strong brother