Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

Nice on the wrist curls impressive also tgb set me up with virtigo for the carb thanks bro

[guns01]

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

What is up with the Sunday workout? Will this become a regular thing this season?
Thanks for teasing my wo yesterday now I can't straighten my arm out. Think I should have done the holds instead.
~Trixie~

the sunday sessions will continue off and on throughout the offseason. the plan changes from time to time with some weeks being 7days a wk some being 5-6 or even 4 days a week. it is all new to me and not how i normally do things. hopefully it will be the push i need to succeed at a little higher level or even just get nastier and bigger haha.
as for the holds, you dont have to do them every session. it is good to switch those techniques up to keep your muscle and body guessing. bands one week iso holds one week etc....

[Trixie]

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

today:

arms(pumping)
10 min treadmill warmup
cable vbar pressdowns ss 80x20 100x20 110x20 120x10ss 140x10ss 160x10ss 180x10ss
standing db curls ss 15x6 20x6 25x6 30xx6 (3 second negatives and hard squeeze in the contraction)
hs dip machine ss 140x8ss 180x8ss 230x8ss 230x8ss
standing bb curls 30x6 50x6 60x6 70x6
sm banded jm press ss 135x8ss/4
db hammer curls 20x15 25x15 30x15 35x15

those of you that actually know how i train i really dont do a whole lot of bicep work. i am using this new system and i am doing everything to the t. reason why i dont do a ton of bicep work or really focus on them is the judges told me not to hammer my bis to much and get out of proportion and also i had a partial distal tendon tear in one of my arms that i didnt get fixed. i dont want it to come all the way off so i am very gentle when it comes to bis. i did pick up a sleeve which is what the doc suggested to me and i am still in the process of stretching it out where it isnt horribly uncomfortable. 5xl isnt big enough which surprised me and the knee sleeve was to long to use on my arm. got to work with what you got.

What is up with the Sunday workout? Will this become a regular thing this season?
Thanks for teasing my wo yesterday now I can't straighten my arm out. Think I should have done the holds instead.
~Trixie~

[guns01]

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

today:

arms(pumping)
10 min treadmill warmup
cable vbar pressdowns ss 80x20 100x20 110x20 120x10ss 140x10ss 160x10ss 180x10ss
standing db curls ss 15x6 20x6 25x6 30xx6 (3 second negatives and hard squeeze in the contraction)
hs dip machine ss 140x8ss 180x8ss 230x8ss 230x8ss
standing bb curls 30x6 50x6 60x6 70x6
sm banded jm press ss 135x8ss/4
db hammer curls 20x15 25x15 30x15 35x15

those of you that actually know how i train i really dont do a whole lot of bicep work. i am using this new system and i am doing everything to the t. reason why i dont do a ton of bicep work or really focus on them is the judges told me not to hammer my bis to much and get out of proportion and also i had a partial distal tendon tear in one of my arms that i didnt get fixed. i dont want it to come all the way off so i am very gentle when it comes to bis. i did pick up a sleeve which is what the doc suggested to me and i am still in the process of stretching it out where it isnt horribly uncomfortable. 5xl isnt big enough which surprised me and the knee sleeve was to long to use on my arm. got to work with what you got.

meal lineup is identical to yesterday:



meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
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 skirt steak
8oz sweet potatoes
meal 5
100g whey shake

[guns01]

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

Just checked out those meadow rows on you tube. Will be giving them a try this coming week. Look like a good change up to one arm dumbbells.

i like doing them on the tbar apparatus better than off the floor. you get a better stretch i believe. cool thing about these rows is you can move around the bar and change the angle that it hits the lat and mid back. so every time you do them or even every set you can crush a different angle.

[MOUNTAIN-MAN]

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

only place i can get it is at the commissary man. none of the markets have it

Sucks no commissary in asheville but I have to go to fort Bragg next mth I'll stock up then

[gusto77]

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

Just checked out those meadow rows on you tube. Will be giving them a try this coming week. Look like a good change up to one arm dumbbells.

[guns01]

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

Skirt steak is great it's hard to find up hear for some reason

only place i can get it is at the commissary man. none of the markets have it

[MOUNTAIN-MAN]

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

Skirt steak is great it's hard to find up hear for some reason

[guns01]

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

today:

chest/shoulders (pump day)
10 min treadmill warmup
rotator cuff work
machine flyes 75x15 90x15/2(warmup) 105x10ss 120x10ss 135x10ss 150x10ss
pec minor dips ss x20/4
standing db lats 10x20 15x20 20x20 (warmups)ss 25x8ss 30x8ss 35x8ss 40x8ss
pec minor dips ss x20 x18 x18 x17
rear delt cable crossovers ss 20x15(15)ss 25x15(15)ss 30x15(15)ss 35x15(15)ss
pec minor dips x16 x14 x12 x11
db shoulder press ss 80x8ds 70x8ds 60x8 into ss
pec minor dips x9

this was only a volume pump day. read it and it is by far worse in person than on paper. my chest and shoulders are freaking wrecked.

meals

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
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 skirt steak
8oz sweet potatoes
meal 5
100g whey shake

4 hours at the pool and 2 gals of water down so far. i may break 2 and a half to 3 today

[guns01]

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

I think I'm gonna do rack pulls next week myself.

i dropped full deads awhile ago. i dont think i need a ton of more work to my legs so i figure i will maximize the back using this movement as opposed to full deads. i think it is far more effective at targeting the back anyway at least for me it is

[animal87]

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

I think I'm gonna do rack pulls next week myself.

[MOUNTAIN-MAN]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 55x20 70x20 (lat warmups)
meadows rows 25x15 35x15/2 70x8 90x8 115x8 135x8 (super super heavy for me today)
rack deads ss 135x5 185x5 225x5 275x5 (warmups) 365x4ss 365x4ss 365x4ss 365x4ss 365x4ss
chins ss x10 x8 x8 x6 x5 (lost strength on these really quickly and going from racks to these is super silly)
stretchers 50x10 75x10 85x10
banded hypers x15(10)/3 did these with a medium red band and first number is banded and second is after dropping the band

todays back session should be called the back wrecker. my mid and lower back are still pumped and trashed. lats pumped up really good but the mid and lower back seems to have taken the brunt of the attack. so much so that people pointed out to me that you could see my spinal errectors poking through my sweatshirt haha. now hopefully it will start to grow freaky after that one and the many more to come. abs are much better and calves arent no where near as sore as i figured they would be. prob going to hammer those with the workout tomorrow


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
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 chicken breast
8oz red poetatoes
meal 5
100g whey shake

identical eating day as yesterday. i know i am boring haha

2 and a half gal of water

Nice my back would be a wreck after that

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 55x20 70x20 (lat warmups)
meadows rows 25x15 35x15/2 70x8 90x8 115x8 135x8 (super super heavy for me today)
rack deads ss 135x5 185x5 225x5 275x5 (warmups) 365x4ss 365x4ss 365x4ss 365x4ss 365x4ss
chins ss x10 x8 x8 x6 x5 (lost strength on these really quickly and going from racks to these is super silly)
stretchers 50x10 75x10 85x10
banded hypers x15(10)/3 did these with a medium red band and first number is banded and second is after dropping the band

todays back session should be called the back wrecker. my mid and lower back are still pumped and trashed. lats pumped up really good but the mid and lower back seems to have taken the brunt of the attack. so much so that people pointed out to me that you could see my spinal errectors poking through my sweatshirt haha. now hopefully it will start to grow freaky after that one and the many more to come. abs are much better and calves arent no where near as sore as i figured they would be. prob going to hammer those with the workout tomorrow


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
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 chicken breast
8oz red poetatoes
meal 5
100g whey shake

identical eating day as yesterday. i know i am boring haha

2 and a half gal of water

[guns01]

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

I missed something.... what training set up are you doing?.... how does it differ from before?.... Love the diet man..... that's exactly how Im modeling mine right now... two large egg meals a day... cheap/ quick/ and easier for me to choke down than meat. Come winter bulker Ill be hitting about 2 dozen a day as well.

let me tell you also gusto these training setups are stupid brutal. give them a try as i go along. i havent been this beat up and sore in a very long time. my legs feel like i just finished scout swimmer school after the marathon run on legs monday. 12 sets of squats was just the icing on the cake and i am a leg training monster that broke my own self off haha