Follow Along G's Run to the NA's

[Trixie]

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

99% of people have stronger front delts from all the pressing and 99% of people have weak delts. so their is no such thing as to much rear delt work when you are fresh lol. something i also learned a long time ago was to hammer the traps before any shoulder work because the traps tend to take over a lot in delt work. so prefatiguing them helps to hammer the delt much more effectively. it has worked very well for me.

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~

[guns01]

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

friday:

tris/hams/gluts/calves
10 min treadmill warmup
vbar pressdowns 100x20 120x20 140x20
dual strap pressdowns 70x15(10) 90x15(10) 110x15(10) these are the dual handle tricep handles. first numb is lower handle full contraction and second number is top handle with partial contractions
incline db extensions 40x12 45x12 45x12
hip kickback for glutes 50x15 70x15 90x15 100x15
adductor 80x10(5)10 90x10(5)10 100x10(5)10 110x10(5)10
glute blaster machine 100x15/4
ham killers x8/3
leg press (heels high wide stance) 360x20 540x20 630x20 720x20
seated calf raise ss 50x10(10)1/4 first numb full rand second number bottom half and the 1 rep was partner pressing down in the stretch for 10sec
tibia raise ss 50x15/4
done for the day

not a good training day. almost entire focus was on the ham glute tie in area. my lat is tender as crap and i really didnt feel the workout at all. i am not injured but i def pulled it pretty good. so instead of pushing my body super hard to have to work on recovering a hurt area and a hard trained area i went semi light and focused on what needed a little work. still good session and i hammered the crap out of my calves

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 frijita meat w/ wheat tortilla
8oz sweet potato
meal 4
16oz grilled chicken
8oz sweet potato fries
meal 5
100g whey shake

2 gal water

[guns01]

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

today:

back
10 min treadmill warmup
one arm reverse pulldowns 25x20 35x20 45x20 50x10 60x10 70x10
hs iso lat pulldowns (stretchers) 45x6x6x6x6x6x6(each arm) 70x6x6x6x6x6x6 90x6x6x6x6
cable face pulls 50x10 35x10 35x10 (50 was to heavy to feel a really good squeeze. back was pretty pumped and shot at this point)
one arm side pulldowns 55x10 70x10 55x10
db pullovers 45x10 55x10 65x10
sm bent rows 185x8 225x8 275x8 (felt good and strong on these today and could have went heavier)
ng pullups x11 x8 x6 (got a nasty cramp or pull in my lat doing the second set. )
hypers x15/3
done for the day

great session. way way stronger today. hit almost all the angles in my back today but i got that nasty cramp doing those pullups. it was just short of a bad cramp or at least that is what it felt like. it isnt happy at all right now and it is trying damn hard to cramp on me lol. it is pretty aggervating to say the least.

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 frijita meat w/ wheat tortilla
8oz sweet potato
meal 4
16oz grilled chicken
8oz sweet potato fries
meal 5
100g whey shake

2 gal water

[guns01]

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

I wanted to do something similar start with rear delt, then side, then front last to try and not let my front delt get too far ahead of the others. But there was too many people there in the way so I just went ahead.

Those waffles sound awesome.

99% of people have stronger front delts from all the pressing and 99% of people have weak delts. so their is no such thing as to much rear delt work when you are fresh lol. something i also learned a long time ago was to hammer the traps before any shoulder work because the traps tend to take over a lot in delt work. so prefatiguing them helps to hammer the delt much more effectively. it has worked very well for me.

the waffles are unreal and only take about 90 secs to make on the waffle iron. they are like crispy cinnamon buns.

[animal87]

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

I wanted to do something similar start with rear delt, then side, then front last to try and not let my front delt get too far ahead of the others. But there was too many people there in the way so I just went ahead.

Those waffles sound awesome.

[guns01]

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

today:

delts/traps/abs
10 min treadmill warmup
rotator cuff work
bb shrugs 135x20 185x20 225x12/3 (final 3 sets were 3 sec holds in the contraction)
reverse pec deck ss 60x20ss 75x20ss 90x20ss/2
band rear delt pulls ss x10/4 (used the small orange bands)
lat db swings 45x30 50x30/2 55x30
slide the rack press 95x10 105x10 115x10
laying leg raises x15/4
machine crunches x20/2 x15/2
done for the day

not to bad of a workout. my rear delts got stupid pumped as did the lateral head on the swings. very productive and not a whole lot of pain in my shoulders today at all, so i am pretty sure my getting back to 100% timeline is right on the money. i know my body pretty freaking good i suppose. still stretching out that stupid arm sleeve which sucks cause it makes my whole hand go almost entirely numb within a few sets. it is getting better every day though.

meal 1
16oz skirt steaks w/a1
1 can orange cinnamon rolls made into waffles
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 spinach and mozerella sasauges w/ sour kraut and mustard
8oz sweet potato
meal 4
16oz shake and bake chicken strips garlic and herb w/ketchup
8oz hash browns w/cheese
meal 5
100g whey shake

2 gal water

[guns01]

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

Great to hear about your joint health, everything is better when you don't hurt so bad all the time. Probably sleeping better so that gives you a better day in the gym. Now about this diet; you are obviously eating more. Is this the same pattern you have been using just more calories? Do you limit your fat during bulking season?
~Trixie~

not a real big method to the madness at this point. i am hitting a bit above my maint levels. i hit all my required protein and carbs for the day then i eat whatever else i want for the time being. my diet as well as training is going to take on an overhaul at the begining of next month. so instead of going full bore into my way i am just adding a little bit on for the time being until i start working with the mountain dog.

[guns01]

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

I keep meaning to tell you bro, you got me addicted to lemons. I've been doing like three or four at day LOL. Super refreshing to me especially in the morning when I don't feel like filling my gut with water. I squeeze two of them and then fill the rest of the cup up with ice water.... Great way to start getting hydrated in the morning

that and you are also helping out your liver kidneys digestion and fat loss at the same time

[Trixie]

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

today:

not a bad session. moving some pretty good weights and my shoulders and joints arent hurting hardly at all. got a really good pump in both chest and calves. so much so that i had to stretch them out pretty good at the end. i also needed a post workout nap.

meal 1
16oz skirt steaks w/a1
16oz sweet potato
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 pot roast and veggies
8oz sweet potato
meal 4
16oz ground beef tacos w/cheese and the works
8oz red potatoes
meal 5
100g whey shake

2 gal water

Great to hear about your joint health, everything is better when you don't hurt so bad all the time. Probably sleeping better so that gives you a better day in the gym. Now about this diet; you are obviously eating more. Is this the same pattern you have been using just more calories? Do you limit your fat during bulking season?
~Trixie~

[gusto77]

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

I keep meaning to tell you bro, you got me addicted to lemons. I've been doing like three or four at day LOL. Super refreshing to me especially in the morning when I don't feel like filling my gut with water. I squeeze two of them and then fill the rest of the cup up with ice water.... Great way to start getting hydrated in the morning

[guns01]

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

today:

chest/calves
10 min treadmill warmup
rotator cuff work
db decline press 25x15 35x15 45x15 55x15 70x12 85x9 105x6
banded hs decline press 45x8 70x8 90x8/2
pec minor diips 35x10(12) 35x10(11) 35x8(9)
bench press 185x5 205x5 225x5
machine toe press 190x10(10)x10/3 first number is straight reps second number is a 10sec hold in contraction this is done for three rounds for 1 set. i did it for 3sets of 3 rounds

done for the day

not a bad session. moving some pretty good weights and my shoulders and joints arent hurting hardly at all. got a really good pump in both chest and calves. so much so that i had to stretch them out pretty good at the end. i also needed a post workout nap.

meal 1
16oz skirt steaks w/a1
16oz sweet potato
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 pot roast and veggies
8oz sweet potato
meal 4
16oz ground beef tacos w/cheese and the works
8oz red potatoes
meal 5
100g whey shake

2 gal water

[guns01]

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

I wish I could do split squats and lunges more. Those are one of the things done after some squats that make you want to puke.

it def puts some hair on your chest for damn sure. i had some come up on me after that drop set today but i kept it down. those squats and lunges make you want to end the workout early every time. super set them and it is just stupid. i always tell myself that idea looked way better on paper than it did while doing it

[animal87]

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

I wish I could do split squats and lunges more. Those are one of the things done after some squats that make you want to puke.

[guns01]

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

today:

quads
10 min stepmill warmup
leg extensions 45x60 60x60 75x60 105x10 120x10 150x10 (did the last 3 sets just pushing a little more blood in there)
abductors 100x10 140x10 180x10 190x10
bulgarian ball busting split squats 25x10 45x10 65x10 start ds 85x10(1)ds 65x10(1)ds 45x10(1) 25x10(1) second number is the 10 sec iso hold after 10 straight reps
leg press 180x8 360x8 630x8 start ds 900x8 810x8ds 720x8ds 630x8ds 540x8ds 450x8ds 360x8ds 270x8ds 180x8ds 90x40 done
reverse banded hacks 270x10 450x10 540x10
done for the day.

great session and wore me out. back tightened up more than i wanted to on the bulgarians so i opted out of the bb squats and swapped it for leg press instead. i didnt want to push it overboard but it is 10x better than my last go round were i was laying on the floor twisting my hips trying to get it to loosen back up. still moved some pretty good weight and added in a nasty drop set on the leg press.

meal 1
16oz skirt steaks w/a1
16oz sweet potato
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
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz ground beef w/taco seasoning mixed with
16oz hash browns
meal 5
100g whey shake

2 gal water

[MOUNTAIN-MAN]

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

today:

bi/tri
10 min treadmill warmup
cable v bar pressdowns ss 100x20/3(warmups) 120x10(10)ss 140x10(10)ss 160x10(10)ss 180x10(10)ss (first number is with a 2sec hold in the contraction and the second is straight pumping non stop)
standing db curls ss 20x6 25x6 30x6 35x6 (these were done with a super slow 3 sec neg)
bench dips ss x15/4ss
standing bb curls ss 40x8 50x8 60x8 70x8
incline bb extensions(behind the head) ss 75x12ss 95x12ss 115x12ss 125x12ss
ez reverse curls ss 75x12(to heavy) 45x12/3

done for the day. really good arm training session today. got in early and got done in about 45 minutes. felt really strong and raised the weight quite a bit. today is the last day on this program so i will go back to the normal split for a couple weeks then i will start a new one again. these last two weeks were brutal and i could tell a huge difference in this method and mine in a good way.

meal 1
16oz chicken pan fried no oil w/ketchup
16oz sweet potato
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
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz ground beef w/taco seasoning mixed with
16oz hash browns
meal 5
100g whey shake

1 and a half gal water

Lol I use taco mix for all my ground meat it's good