Follow Along G's Run to the NA's

[guns01]

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

traps/delts/abs

15min stepmill glute/ham
db shrugs 50x20 70x20 90x20 100x20 120x15 80x20
rope rear delt pulldowns 45x20 60x20 75x20 90x20 105x15
seated db lats (move to front) 10x20 20x20 25x15 30x12 (these are done to the side with a pause then move them to the front and back down) hurts bad
seated hs press facing into machine 45x20 70x20 90x15 115x12
machine lats 50x20 60x20 70x20 90x15 dbl partials at the bottom after main reps completed
hanging knee raise x10/4ss
inline crunches x10/4
20 min treadmill 15 incline 2.8mph with half glute and half calve

[guns01]

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

chest/bis:

15min step mill glute ham twist
pec dec 45x30 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20
hs incline 70x12ds 45x20 90x10ds 45x15 135x10ds 90x8ds 45x20
cable cross 40x30 60x25 70x20 80x20
stand db curls 20x20 25x20 30x20 35x20
db preachers 25x20 30x20 35x15 40x15
overhead cable curls 30x20us 45x20us 60x15us 75x12 75x10ds 60x15ds 45x20ds 30x20

done for the day.

[guns01]

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

quads (slightly injured so it was interesting)

15 min step mil with glute/calve
foam roller back/it band and quads
leg xtension 45x50 60x40 75x30 105x20/15part 120x20/20part 150x20/20part 180x15/20part
abbductor ts 100x20ts 120x20ts 140x20ts 150x20ts
abductor ts 100x20ts 120x20ts 140x20ts 150x20ts
static wall hold ts 60sec/4
squats 135x30 225x20 315x15 315x12
leg press ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10 300x10us 400x10us 500x10us 600x10. on these i dropped to 200 and then ascended back up 10reps to the starting weight.

trained with two ladies today so it was a fast paced more than i liked but i killed them both. good times, and almost made my current partner puke so it was a good day. done in under 90 minutes

[guns01]

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

cardio only
30 min step mil with the twist.

feel down the ****ing stairs again this am and busted up my knuckles and lower back. got a pretty bad rug burn too and tweaked my knee. did some light hard xtensions to see if i hurt anything but i think it is all good. just sore from stiffing up while sliding down the damn stairs. made one hell of a racket as i came crashing down

[guns01]

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

back/tris

15min step mil warm up with glutes and calves
sb cable pullovers 80x30 100x30 120x25 140x20 150x20
rack deads mid shin 135x30 225x20 315x20 365x15 405x15 (wrecked back lol)
rows on hs dead lift platform 90x20 115x20 180x15 225x12
one arm cable rows 45x20 60x20 75x15 90x12
cg pulldowns 75x25 90x20 105x20 120x20
cobras 50x20 70x20 90x20 100x15
dc stretching
rope pushdowns 80x30 90x30 100x30
sb pressdown ss 90x20ss 110x20ss 120x15ss 140x12ss
sb reversegrip overhead xtension 80x20 90x20 100x20 110x12
machine dips 90x20 180x20 205x15 225x12
dc stretching

done for the day

[guns01]

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

traps/delts

15 min step mil with the twist
bb shrugs 135x30 225x25 275x20 315x15/2
hs shoulder press facing into machine 45x20 70x20 90x15 115x12 45x20
cable rope rear delt pulldowns 30x30 45x25 60x20 75x20 90x15 60x20
db lats 10x30 15x30 20x20 25x20 30x15 35x12 20x15
db front raise 10x25 15x25 20x20 25x20
ok did a variation on the db raise both front and sides. after completing the first series of reps with full range i did the same number of reps with bottom end contractions for a brutal burn to end the sets
dc stretching

[guns01]

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

thanks man trying to kill it this upcoming season

[F.I.S.T.]

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

Looking great brother.Keep it going man.

[guns01]

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

chest/bis/abs

15 min step mil with the glute/calve twist
hs iso wide chest ss 45x20ss 90x20ss 135x20ss 180x15ss
hs incline 45x20 90x20 135x15 180x12
db bench press ss 50x25ss 70x20ss 90x15ss 100x12ss
cable crossovers 30x30 50x25 70x20 90x20
dc stretching
cg ez bar curls 95x50
wg ez bar curls 95x50
rg ez bar curls 75x50
hanging knee raise with pelv thrust x10/6
cable crunshes ds 80x10ds70x10ds 60x10ds 50x10ds 40x10 rnd 2 70x10ds 60x10ds 50x10ds 40x10

done for today

[guns01]

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

sick and kick your ass quad day:

i will give a brief intro into this workout. my training partner is a young and up and coming physique lady. she has sick legs with flowing lines and upper body is good but needs a bit of work. well only thing i have been able to wreck her on with quads is abductors (inners) so i felt really good today i thought i would give her a good guns ride today.

15 min step mil with the calve/glute twist
foam roller low/mid back it band and quad
leg xtension warm up 45x50 60x40 75x30
leg xtension ss 105x15w15 lowend partial ss 120x15/15low ss 135x15/15low ss 150x15/15low
static hold 1min 1min 1min 1min
squats ss 155x25ss 265x20ss 315x20ss 365x15ss
static hold 1min 1min 1min 1min
leg press ss 200x50ss 400x40ss 600x30ss
leg xtension 105x20 120x15 150x12
dc stretching

done for the day and wrecked

[guns01]

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

Good job!!

thanks baby1

[BABY1]

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

Good job!!

[guns01]

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

over the weekend was nothing but:

30 minute cardio both days with the emphasis on the glutes and calves

[guns01]

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

fridays training:

back/tirs

15min step mil warm up same as i have been doing for glutes and calves
machine pullovers 105x35 120x25 150x20 165x20 180x15(heavy as hell)
wide grip pulldowns 120x20 135x20 150x15 135x20
modified one arm bent rows 70x20 85x20 95x15 105x12
one arm cable rows 30x20 45x20 60x15 70x12
seated rope rows 75x20 90x20 105x15
hypers 25x20 35x15 45x15/2 bwx20
dc stretching
rope pressdowns 50x30 70x40 90x30 105x20 120x 15
one arm cable pressdown 30x20 40x20 50x20 60x15
cg bench 135x20 225x15 275x15 315x12
one arm overhead xtension db 30x20x15x12x11x9 this was done continuous without putting the db down.
dc stretching

[Anabolic5150]

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

oh man, i am going to have to do some serious brain picking around to figure out how to do a mini peak then continue to dial in for those early shows this year. anyone got any ideas fire away. i got a little game plan mapped out already in my head but i am always open to suggestions

You got this Bro, your'e smart and have a ton of resources available to you!! Kick ass and take names!!!