Follow Along G's Run to the NA's

[BABY1]

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

Hi guns! How's the back doing?

[guns01]

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

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thanks man. back at you as well

[Pushtoday]

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




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[guns01]

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

yesterday

cardio/abs/back

35min step mill am fasted

standing cable crunch w/vac 55x15 70x15 85x15/2
wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10(started to get sloppy so shut it down)
low rows 85x10 100x10 120x10 140x10 160x10 180x10 100x10s/9s/8s/7s all the way down to 1
GIANT SET
pg hs pull downs 45x10gs 70x10gs 90x10/2gs
sg bent rows gs 135x10gs 155x10/3gs
incline db seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
ng hs iso row 90x10/4gs
machine pullovers gs 120x10/4gs
bent rows gs gs135x10 gs155x10/3

done for the day. actually a pretty good day in today but got irritated and shut it down early. i went to my normal gym where i train when i dont have a buddy and their was only maybe 5 or so people in there. so giant sets started off good but even though people saw me and what i was doing they kept taking my shit. i wasnt moving slow or wasting time either. anyway i was going to tack on another movement or two and then do another different round of giant sets but it was a no bueno. to pissed off and frustrated and it started to get crowded. that's the cool thing about my buddies facility. the members there are considerate and if they want to jump in they ask, they dont just take it. anyway still got a hell of a pump and my whole back is tore up today. so i did get some damn good work in. going to take an unsched day off to do some realty work for a friend. so no training thursday other than cardio.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest

35min step mill am fasted

incline db press 25x15 40x15 55x15 60x8 65x8/3 (all tut reps about 20sec per rep give or take)
hs incline press 5sec neg 45x8 75x8 90x8 115x8 115x6/2
hs bench mr 45x2 90x2 135x2 145x4/6(20sec between rounds)
incline pro fly 30x10 35x10/3
pec minor dip x25 x23
dips x12 x11

done for the day. i wish i could put into words the pain and burn from the super slow tut reps. it seems like the first 4-5 are bearable and just a tad bit shaky but after that it is one hell of a serious test of pain tolerance and focus. that and it's more fun to watch a training partner struggle on them than doing them yourself. we also hit the top set on the hammer incline and i was having issues so we did the last set or 2 with pure negatives. that just iced the cake after we burned it to the ground. still help pretty good explosive strength for the normal presses but had to have a little spot to lock out of the last rep on the last set or 2. no issues at all today so all in all a good session. going to be hitting it solo for the remainder of the week.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

I love all the intensity techniques you use. [emoji1320]
Occlusion training (uh no thank you)
5 sec pause in the hole (nope, not gonna even try)
Good stuff brother!


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thanks man. i am trying to adapt to not getting hurt and working around tweaks and pains haha. i would love to just sling heavy weight around but now for some reason i get going really good and bam i get set back. i will say that this stuff is 10x more brutal and probably more taxing at the same time not destroying my recovery even though it is making me sore as hell. had a young power lifter tell us yesterday that we were nuts and if we always do the slow time under tension with holds. not by choice my man, i am hurt right now and cant slow down in prep haha. now i have to work around figuring out how to sprinkle in both the nasty intensity stuff with some heavy work as well. i need to find me a youngster that follows directions to a t that i can experiment on and see what happens blending the two together

[Pushtoday]

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

I love all the intensity techniques you use. [emoji1320]
Occlusion training (uh no thank you)
5 sec pause in the hole (nope, not gonna even try)
Good stuff brother!


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/legs

35min stepmill am fasted

standing leg curls ss 10x10ss 20x10ss 30x10ss 40x10ss 50x10 ds60x6ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10ds (5 bottom end partials were added to each set)
ab rollouts
adductors (5sec neg) 100x10 110x10 120x10/2 (these hurt really bad)
leg extensions (ss) 45x10x10 70x10x10 90x10ss 135x10ss 180x10/2ss ds180x10ds 135x10ds 90x10ds 45x10
hacks ss 90x8 ss180x8 ss270x8 ds270x8ds 225x8ds 180x8ds 135x8ds 90x8ds 45x8
chambered bar squat (5sec pause in the hole) x8 135x6 185x6 225x6/2
occluded one leg leg press 90x25x25x21x20 two leg 90x43

done for the day. still not pushing heavy weight atm just to be cautious. the tear drop isnt giving me issues but i am still not going to put a stupid heavy load on it just yet just to play it safe. in all reality these sessions are 10x worse both pump and pain wise. i have been doing super slow concentric and eccentrics on pretty much everything until i cant do it anymore than pumping out whatever i have left in the tank. we added on the pause squats in the hole and took the slow negatives out this week just to see how it felt. they were nasty and then tack on the occluded stuff. i left with my legs buckling bad. back and everything else is holding up really well right now and overall i feel pretty good body wise. energy is down a bit during the day but we have been pushing pretty hard for a pretty good amount of time. did add in t3 eod for now at 25mcg today.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

t3 25mcg
test c 200mg eod
mast p 100mg eod
primo 200mg eod

[guns01]

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

yesterday

cardio/delts

35min step mill am fasted

GIANT SET 1
incline rear delt lat gs ds 30x10ds 20x10ds 10x10ds/gs
machine press ds 150x10ds 125x10ds 100x10ds 75x10 50x10gs
wide grip upright row 45x10gs
seated overhead db lats 10x10gs
db lats 10x10gs
incline db rear lats 30x10gs
dante high row gs 45x10
viking bar shoulder press 90x10
GIANT SET 2
crossed rear cable lats 10x10gs
crossed cable lats 10x10gs
machine lats ds 100x10ds 80x10ds 60x10ds/gs
machine press partials 150x10
incline rear lats ds 30x10ds 20x10ds 10x10gs
viking bar shoulder press 90x10 (super slow)
upright row gs 65x10gs
db overhead lats 1.5s 10x10gs
incline db front raise 10x10gs
db rear lats 30x10gs
dante high row 65x10
reverse pec deck 140x10ds 50x10(2sec c) 120x10ds 60x10(2sec c) 100x10ds 60x10(2sec c) all one set here
upright rows ds 105x10ds 85x10ds 65x10ds 45x10

done for the day. nasty fast paced lots of angles and one hell of a brutal pump. no really bad pain issues until the reverse pec deck heavy work that was explosive. that didnt make the elbow to happy at all but after we were done it wasnt to bad. all in all a really good session with nothing really note worthy to put in.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Maybe not a crazy heavy back day, but lots of volume. [emoji1320]


Sent from my iPhone using Tapatalk

i am sore as hell today from that one man. good thing i didnt get crazy and add in static holds and other stuff haha

[Pushtoday]

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

Maybe not a crazy heavy back day, but lots of volume. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/back

35min step mill am fasted

GIANT SETS 1
sup grip pull downs 85x10gs 100x10gs 120x10gs 140x10gs
sup grip bent row gs 135x10/4gs
incline seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
low row gs 100x10gs 120x10gs 140x10gs 160x10gs
t bar rows gs 50x10gs 75x10gs 100x10gs 125x10gs
pro grip bent row gs 135x10/4
t bar rows ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
GIANT SET 2
rack chins gs x10/4gs
cable pullovers gs 50x10gs 57.5x10gs 65x10gs 72.5x10gs
hs iso rows ng gs 45x10gs 70x10gs 90x10gs 135x10gs
standing dante low rows gs 40x10 55x10 70x10/2
reverse hypers ss 45x10/4ss
hypers ss x10/4

done for the day. nasty kick in the nuts session today. a tiny bit of low back issues from the hyper/reverse hyper combo but other than that it was solid. not the craziest heavy back day but still nasty. the tempo and pump were rolling really good. didnt add in any additional intensity techniques on this one just to make sure i didnt over stress my recovery. may be adding more of these sessions in once or twice a month and see if i can add in a ton more detail.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest

35min stepmill am fasted

incline db press 25x15 40x15 55x15 60x8 70x8 75x8 (all 5sec negs and 3-5sec concentrics)
banded incline press (heavy orange band) 45x6 70x6/3 (5sec negs explosive concentric)
hs bench press 45x2 90x2 mr 135x4/6 (15-20s rest between rounds)
incline pro fly 20x10 25x10 30x10 35x10
pec minor dip x20 x21
dips x10 x11

done for the day. still going to be carrying on with the tut type of method to change things up and heal up any nagging bs i still have going on. crazy thing is it is firing fibers that normally dont fire the way it is supposed to and it is about 10x harder than moving heavy weight and or doing higher rep training. bout rep 3 or 4 down the shaking and nasty gets going good. the pumps are unreal. all in all a pretty damn good day in with no issues.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs

35 min step mill am fasted

standing cable crunch w/vac 55x15 70x15/3
seated leg curls 80x10 90x10 100x10 120x10 140x10 160x10 180x10
adductors 100x10 120x10 140x10 160x10 170x10
leg extensions 45x10x10/2 70x10x10/2 90x10x10 ds180x10ds 135x10ds 90x10ds 45x10 (first sets were done single leg then double leg)
chambered bar squats 5sec neg pause in the hole x8 135x8 185x6 225x6/2
prowler drags 135x40yards 5rounds

done for the day. still being really easy on the tear drop right now, so we opted for 5sec negatives on pretty much everything. also worked on some extended contractions as well. absolutely lit my legs up big time and then tossed in the sled drags in for good measure with little or no chance for damage. i will slowly add back in more movements and volume but most likely will be sticking with the super slow tempos and focus on tut for the most part. no issues at all with the leg though and an excellent pump.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

added in sr9009 at 6.5mg

[guns01]

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

yesterday

cardio/back

35 min stepmill am fasted

hs iso row ts 45x10ts 70x10ts 90x10ts 115x10ts 70x(10s down to 1s each contraction)ts
hs iso pull down ts 45x10ts 70x10ts 90x10ts 115x10ts 45x(10s down to 1s each contraction)ts
hs iso low rows ts ts45x10 ts70x10 ts90x10 ts115x10 ts45x(10s down to 1s each contraction)ts
low row ts 85x10 100x10 120x10 140x(10s down to 1sec each contraction)ts
incline sup pulldowns x10/3ts x10(10s down to 1s each contraction)ts
incline db seal rows ts 25x10 ts35x10 ts45x10 ts55x10
banded rack pulls 135x4 185x4 225x2/8 green monster mini bands

done for the day. ran through with straight tri sets on everything today and then rolled into the long ass iso holds for a triset as well. this was brutal painful with one hell of a nasty pump. so much so even though i was focused on locking lats in on the rack pulls they were literally numb. that and they were rubbing my triceps with an over shoulder width grip. so not so much the heaviest day but still nasty. i missed weds due to having to travel for a funeral. since everything in that state was still locked down and the hotel wouldnt let me use the fitness room. i ended up having to do cardio by walking the mountain roads for 35 mins and the vast majority of it was up hill. now i have terrible shin splints haha. i kept a 4 and a half mile an hour pace and havent done that since i was on active duty. all in all a good day.



meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms