Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/back

35min step mill am fasted

wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low rows ng 100x10 120x10 140x10 160x10 180x10 200x10 160x10 1-2-3-4 holds up to 10. so reverse the normal way
Giant Set Round 1
sup grip pull down 120x10gs
sup grip bent row 135x10gs
incline db seal row 40x10gs
low row 160x10gs
tbar row 75x10gs
deadstop bent row gs135x10
tbar row ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set Round 2
t bar row 175x10gs
dead stop bent row 135x10gs
low row 160x10gs
db seal row 40x10gs
sup grip bent tow 135x10gs
pull downs 120x10gs
incline sup grip pull down 50x10 10-9-8-7 down to 1
Giant Set Round 3
db pull overs 50x10gs
hs iso pull down forced stretch 70x10gs
pull down 120x10
incline sup grip pull down 50x10
incline pg pull down 50xx10
low row (fwd lean) 85x10
low row 160x10
Giant Set Round 4
hs iso row 135x10gs
db pullovers 60x10gs
pull downs 120x10gs
pull downs 3sec contract 85x10gs
ng pull downs 3sec contract 85x10gs
cable pull overs 65x10gs
low row 3sec contract 160x10

done for the day. great mix of heavy weight lots of intensity techniques and brutal pumps. moved some really good weight and felt really good endurance wise. lower back did get a tad bit fired up from arching like it always does but other than that no issues. great volume and excellent session.


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

Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


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try to hit the areas that need the most focus early on and at the end as well. that and changing angles from run to run.

[Pushtoday]

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

Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


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[guns01]

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

yesterday

cardio/chest

35min step mill am fasted

Warm Up
incline db press 25x15 40x15 55x15
Giant Set Round 1
incline db press super slow 60x10gs
hs incline press gs 45x10 gs75x10
hs bench press forced negs 45x10
incline pro fly gs 25x10
Giant Set Round 2
incline db press super slow gs 60x10
machine dips gs 180x10
hs incline press gs 70x10
hs bench press forced negatives gs 45x10
incline pro fly gs 25x10
Giant Set Round 3
Incline db press super slow 60x6
machine dips gs 180x10
hs incline press gs 70x10
hs bench forced negatives gs 45x10
incline pro fly 25x10
incline bb press 135x10
incline bb press 95x30
Tri Set
incline cable cross 15x10
flat cable cross ts 15x10
standing cable cross ts 25x10

done for the day. good fast paced brutal session. not able to move to much weight and strength dropped off extremely fast. lots of shaking cramping pump and pain with this one. a little bit of a labrum issue going on during warmups and lats actually got pumped up a little bit as well. all in all a great session that was a pretty good kick in the nuts.


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

[Pushtoday]

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

Killer session, and with no issues....[emoji1306]


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[guns01]

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

yesterday

cardio/abs/legs

35min step mill am fasted

standing cable crunch w/vac 55x15 70x15/3
Warmup round 1
leg extensions ts 90x20/2ts
seated leg curls ts 100x20/2ts
adductors ts 100x20/2ts
Warm up round 2
leg extensions ts 140x20
hacks ts 90x10ts
squats ts 135x10
Giant Set Round 1
leg extension gs (3sec contraction) 180x10ts
hacks gs 180x10
squats gs 225x10
leg press gs 360x10
Ascending to drop set
leg press 360x3as 450x3as 540x3as 630x3as ds630x3ds 540x3ds 450x3ds 360x12
Giant set Round 3
hacks 360x10gs
squat 275x10gs
leg extensions (3sec hold) 180x10gs
leg press gs 360x10gs
seated leg curls 100x10 (10-9-8 per rep down to 1)
leg press gs 360x10 (super slow motion)

done for the day. nasty session today with lots of back to back movements and a hell of a brutal pump. actually surprisingly strong considering the oxygen requirement for all the movements. i may have underestimated the weight on the lower end on a lot of the movements but this was more of a feeler run to see where i am at. no issues at all with back legs or knees. so a hell of a good day in the books.


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

Hi guns! How's the back doing?

not as bad but still keeps me on my toes. got to be extra careful for damn sure

[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

Sent from my iPhone using Tapatalk

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!


Sent from my iPhone using Tapatalk

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