Follow Along G's Run to the NA's

[guns01]

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

Good workout bro everytime I read urs I feel like a puss u are a machine

haha weight is realitive only to the person man. and as much metal as i have floating in my body you would think i am half machine. and no that metal isnt from surgery either lol

[Trixie]

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

Good workout bro everytime I read urs I feel like a puss u are a machine

So true! guns puts us all to shame, so glad he's here to keep us working.
~Trixie~

[MOUNTAIN-MAN]

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

today:

legs
10 min stepmill warmup
leg extensions 45x60 60x60 75x60
seated leg curls 75x20 90x20 105x20(warmups) 120x20 135x20 165x6 180x6
leg press ss 180x8 270x8 450x8 630x8 (warmups) 810x8ss 810x8ss 810x8ss
sm lunges 135x8 135x10 135x12
squats 225x8 315x8 315x8 (held back on the first set just to see how my wobbling thighs felt)
sl deads(3/4 lockouts) 145x10 195x10 195x10
done for the day

strength is way up and everything feels pretty good. lower back tightened up a bit but nowhere near what it was doing for the last few weeks. so i would say in two more weeks at the most i will be back up and running wide up and 100%. great leg day

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 garlic chicken
10oz wheat pasta and veges
meal 5
100g whey shake

Good workout bro everytime I read urs I feel like a puss u are a machine

[guns01]

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

today:

legs
10 min stepmill warmup
leg extensions 45x60 60x60 75x60
seated leg curls 75x20 90x20 105x20(warmups) 120x20 135x20 165x6 180x6
leg press ss 180x8 270x8 450x8 630x8 (warmups) 810x8ss 810x8ss 810x8ss
sm lunges 135x8 135x10 135x12
squats 225x8 315x8 315x8 (held back on the first set just to see how my wobbling thighs felt)
sl deads(3/4 lockouts) 145x10 195x10 195x10
done for the day

strength is way up and everything feels pretty good. lower back tightened up a bit but nowhere near what it was doing for the last few weeks. so i would say in two more weeks at the most i will be back up and running wide up and 100%. great leg day

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 garlic chicken
10oz wheat pasta and veges
meal 5
100g whey shake

[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