Follow Along G's Run to the NA's

[guns01]

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

ok trixie. you have to wade through the first half of the video but he does the reverse band on the hacks near the end. here is the video:

http://www.youtube.com/watch?feature=player_detailpage&v=AyQn8HxKL_Q&list=UUmSEdfW3LpEKyLiCDWBDdVQ

[guns01]

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

OIK, guns, this hack looks crazy heavy and Rake is embarrassed to ask about it so. I see you used bands how does that work since i will be receiving my bands any day?
~Trixie~

it is a reverse band technique where instead of the max tension being through the bottom of the movement it makes it at the top half. so instead of it being super heavy at the bottom position where you are the most at risk of getting hurt it take that away and puts all the tension at the mid point to lock out. i will dig up a video and put it up for you guys. yes we also do iso holds during reverse band work but i didnt do them yesterday

[animal87]

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

Your a smart guy Guns. You know yourself and you will be back 100% and rolling soon.

[Trixie]

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

OIK, guns, this hack looks crazy heavy and Rake is embarrassed to ask about it so. I see you used bands how does that work since i will be receiving my bands any day?
~Trixie~

[guns01]

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

today:

quads/lt hams
10 min treadmill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
lying leg curls 60x20 70x20 80x20 100x10 120x10
adductors 100x10 140x10 180x10 190x10
squats (speed work) 135x6 185x6 225x6 275x6 (lost speed on rep two of the final set and legs were shaking so i stopped)
hacks (reversed banded) 270x10 360x10 450x10 540x10
occuled leg extensions 75x20 20 sec break 75x20 20sec break 75x15 20 sec break 75x15 1 min break and removed the wraps. ouch the pump from these is just plain and simple stupid and brutal painful

not a bad leg day. back really didnt bother me to bad but my knees are still a little tender. strength is moving back up slowly but i am still not going to push the envelope until i am 100% and my body is ready.

meals
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
16oz ground beef and cheese
16oz sweet potato
meal 4
beef pot roast and veges
8oz red potato
that was it for today. will throw down another 75g shake before bed

2 gal of water

[guns01]

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

took this past weekend off entirely. i had a few bbq's and party so i really didnt eat a whole lot of anything to even log. some dogs chicken pork chops burgers and beer brauts. oh and of course cake.

[MOUNTAIN-MAN]

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

today:

hams/calves
10 min stepmill warmup
seated leg curls 90x20 105x20 120x20 135x10 150x10 165x10 180x20
adductors 100x10(5)10 110x10(5)10 120x10(5)10/2
db sl deads 40x10 50x10 60x10 70x10 (done out of the max stretch position focusing entirely on the stretch and mid point contraction only)
leg press (heels high on platform focusing on glute ham/tie ins) 270x20 360x20 450x20
occluded toe press 150x15 30sec rest 150x10 30sec rest 150x8 30 sec rest 150x8 stand up and 1min before removing wraps.

done for the day


meals
12 whole egg omlette
100g hash browns and low sugar ketchup
meal 2
75g myfusion probiotic protein in 3 cups almond milk
100g cream of wheat with sugar free chocolate syrup (really good)
meal 3
16oz breakfast steak
16oz sweet potato
meal 4
italian sausage and penne pasta
rice pudding

that's it for the day no more food no more no more. well i may have a shake before bed if i have room

2 and a half gals of water

Sweet bro.

[guns01]

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

today:

hams/calves
10 min stepmill warmup
seated leg curls 90x20 105x20 120x20 135x10 150x10 165x10 180x20
adductors 100x10(5)10 110x10(5)10 120x10(5)10/2
db sl deads 40x10 50x10 60x10 70x10 (done out of the max stretch position focusing entirely on the stretch and mid point contraction only)
leg press (heels high on platform focusing on glute ham/tie ins) 270x20 360x20 450x20
occluded toe press 150x15 30sec rest 150x10 30sec rest 150x8 30 sec rest 150x8 stand up and 1min before removing wraps.

done for the day


meals
12 whole egg omlette
100g hash browns and low sugar ketchup
meal 2
75g myfusion probiotic protein in 3 cups almond milk
100g cream of wheat with sugar free chocolate syrup (really good)
meal 3
16oz breakfast steak
16oz sweet potato
meal 4
italian sausage and penne pasta
rice pudding

that's it for the day no more food no more no more. well i may have a shake before bed if i have room

2 and a half gals of water

[guns01]

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

Back to killing yourself in the gym, Must have already figured out a new goal and made up a plan to perfect it. I think it is funny that being at the pool for 4 hours wore you out. Did you have to throw the kids around or something? I want to see those dreaded tan lines that you have to avoid before the shows. I am making an order and Orange triad is part of it thanks for the boost. The little changes give me the hope to carry on. Better watch it; if we ever retire you may find us making camp in your back yard.
~Trixie~

yeah back to killing it at about 75% since my body isnt 100% i dont want to get hurt. we are dialing in for the usa's and team universe next year so that is the solid plan that is laid out right now. the goal is to bring up back width and depth with some more detail as well as deeper detail to the legs and ham size. that will be the focus of the offseason as of right now. we will be bringing on a very well known coach for the offseaon and prep as well so we will see what he has to say. i dont work outside anymore so being out in the heat wears me out as well as i dont float very well so swimming is a bit brutal haha and yeah i did throw the kids around. so i was wore out. retire it up and come on down your guys are more than welcome and we will def break you off daily lol

[Trixie]

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

crazy pumps today and my shoulders were screaming after the second round of spider crawls. freaking brutal but we got it knocked out and are another day closer to being wide open. i got dragged to the pool again today for about 4 hours so i am worn out and running behind.

Back to killing yourself in the gym, Must have already figured out a new goal and made up a plan to perfect it. I think it is funny that being at the pool for 4 hours wore you out. Did you have to throw the kids around or something? I want to see those dreaded tan lines that you have to avoid before the shows. I am making an order and Orange triad is part of it thanks for the boost. The little changes give me the hope to carry on. Better watch it; if we ever retire you may find us making camp in your back yard.
~Trixie~

[guns01]

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

today:

back
10 min treadmill warmup
reverse grip single arm pulldowns 25x20 40x20 55x20 70x10 80x10 90x10
one arm side pulldowns 40x10 55x10 70x10 (these got heavy quick)
hs iso pulldowns (overheand grip one hand at a time)forced stretch 45x15 55x15 55x6x6x6x6 70x6x6x6x6 70x6x6x6
cable rope face pulls 60x10 70x10 80x10
db pullovers (laying on bench) 45x10 55x10 65x10
sm bent rows 135x8 185x8 225x8
ng pullups x10 x8 x8
hypers x20/3

great workout and identical to last weeks warmup workout. i love this setup because it hits each and every area of the back and has stretch work in it as well. i was also lathered up in active on cream on my lower back and arms to keep everything hot and good to go. still not rocking at 100% but every single session is getting better. yes my legs and ass are still very sore lol. not looking forward to hams tomorrow because of the pain and hopefully they will recover a bit more over night

meals
12 whole egg omlette
100g hash browns and low sugar ketchup
meal 2
75g myfusion probiotic protein in 3 cups almond milk
100g cream of wheat with sugar free chocolate syrup (really good)
meal 3
16oz breakfast steak
16oz sweet potato
meal 4
32oz ground beef burgers with buns guoda cheese and 2 slices laughing cow cheese in the center of the burgers
1 slice coconut layer cake (i actually had no more room for the whole cake haha)
that's probably going to be all the food for today

2 and a half gal water

[guns01]

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

COLD STONE.... MINT MINT CHOCOLATE CHOCOLATE CHIP IN A WAFFLE BOWL

cold stone yeah boy, one of my favorites but i have been housing some ben and jerry's cotton candy ice cream while it is still in season lol

[gusto77]

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

today:

traps/delts
10 min treadmill warmup
rotator cuff work
db shrugs 40x20 50x20 60x20 70x20 80x20
spider crawls 1min/3
seated db press 50x10 60x10 70x10 80x10
reverse pec deck 45x15 60x15(10) 60x15(15) 60x15(20)
machine lats 50x8(10) 60x8(10) 70x8(10) 80x8(10)
db lat swings 45x20 50x20 50x20
done for the day

crazy pumps today and my shoulders were screaming after the second round of spider crawls. freaking brutal but we got it knocked out and are another day closer to being wide open. i got dragged to the pool again today for about 4 hours so i am worn out and running behind.

meals
meal 1
75g myofusion probiotic pro with 3cups almond milk
3 protein waffles
meal 2
8oz breakfast steak and a1
meal 3
8oz steak and 8oz turk
16oz sweet potato
meal 4
160z burritto
green chillie rice and refried beans
probably going to rock some ice cream cause my guts are on fire from the burrito and rice

2 and a half gals of water

COLD STONE.... MINT MINT CHOCOLATE CHOCOLATE CHIP IN A WAFFLE BOWL

[guns01]

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

today:

traps/delts
10 min treadmill warmup
rotator cuff work
db shrugs 40x20 50x20 60x20 70x20 80x20
spider crawls 1min/3
seated db press 50x10 60x10 70x10 80x10
reverse pec deck 45x15 60x15(10) 60x15(15) 60x15(20)
machine lats 50x8(10) 60x8(10) 70x8(10) 80x8(10)
db lat swings 45x20 50x20 50x20
done for the day

crazy pumps today and my shoulders were screaming after the second round of spider crawls. freaking brutal but we got it knocked out and are another day closer to being wide open. i got dragged to the pool again today for about 4 hours so i am worn out and running behind.

meals
meal 1
75g myofusion probiotic pro with 3cups almond milk
3 protein waffles
meal 2
8oz breakfast steak and a1
meal 3
8oz steak and 8oz turk
16oz sweet potato
meal 4
160z burritto
green chillie rice and refried beans
probably going to rock some ice cream cause my guts are on fire from the burrito and rice

2 and a half gals of water

[guns01]

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

Hey there guns, I've been MIA for a couple days and it looks like you are getting back to your old self. I would say bring it on me as far as the workouts, but I know you took it a little easy on Rake and I when we came for vacation. We are trying to step it up to semi , your speed now. Hence the arguments.
~Trixie~

i will send you guys over some love on the training. if you guys get another break head on over and we will break you off