Follow Along G's Run to the NA's

[guns01]

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

today:

arms (stupid super fast)
10 min treadmill
rope pressdowns 70x20/3 warmups
straight bar pressdowns 100x20 120x20 140x20 160x20
seated rope extensions 100x8 140x8 150x8 160x8
bench dips x12 x11 x10 x9
seated db hammer curls 15x15 25x12 30x12(10) 30x12(1) 3d set was 12 seated then stood up and did 10 more 4th set was 12 seated and a iso hold to failure at the bottom 1/3 of the movement
bb preacher curls 65x12/4
standing ez bar curls 95x8/4 3 sec negatives on these

done for the day. in and out in 35 minutes so the pace was insane. got a ton of blood in the area and the vitargo is making a big difference in only 2 days. i can tell i big difference in the pump and recovery already cause i moved some pretty freaking heavy weights on tuesday and my back isnt sore today.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes (12 whole eggs 2 cups oats sugar free sweetner s/f chocolate syrup and 1 tbl spoon pb) i will put the directions at the bottom
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground turkey w/ taco seasoning
8oz red potatoes
meal 5
80g dark matter post workout

ok these are kinda like bread but i will call them cakes. i do this recipe 3 times over to make one meal and man they are freaking good:

4 whole organic omega 3 eggs
1/3 cup oats
3 packets stevia
handful of raisins or cranberries. i use 1/4 cup because that's the serving size and i can track the numbers
dash of sugar free chocolate syrup
mix oats and stevia together in a microwave safe bowl
now add the eggs and mix that together with the syrup
make sure it is pressed out in the bowl somewhat evenly
microwave on high for 2 and half minutes. run a fork around the edges to break it loose on a plate. now cut into 4 squares and smear natural pb or almond butter on them (preworkout only for the nut butters)

these bad boys are convient fast and easy. they dont make a big mess at all and they are kinda of like a heavy bread or cake like consistency to me.

[MOUNTAIN-MAN]

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

Nice like the cake recipe thanks

[guns01]

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

Nice like the cake recipe thanks

no problem i left a part out cause i am a momo. you also add in a handful of raisins or cranberries into the mix as a preworkout.

[gusto77]

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

I keep meaning to ask you... how do you do a one arm bb (barbell) row

[gusto77]

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

I see a couple of variations.. do you do it like a one arm tbar or are you lifting and balancing the whole barbell?

[guns01]

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

I see a couple of variations.. do you do it like a one arm tbar or are you lifting and balancing the whole barbell?

hell no man, i dont have that kind of skill. you set the bar up in a corner like you are going to do old school t bar rows. then you grip the bar right where the small part moves into the big part up by the plates. then you bend at the waist and pull the weight to your hip. looks like this:

http://www.youtube.com/watch?list=PLA808445EA052D63A&feature=player_detailpage&v=ExuDK5iWKM8

[Trixie]

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

hell no man, i dont have that kind of skill. you set the bar up in a corner like you are going to do old school t bar rows. then you grip the bar right where the small part moves into the big part up by the plates. then you bend at the waist and pull the weight to your hip. looks like this:

http://www.youtube.com/watch?list=PL...&v=ExuDK5iWKM8

Again; showing us your client's work out? LOL. I still think of you as the BOSS.

[guns01]

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

yesterday

back(secondary)
10 min treadmill warmup
meadows rows 35x15/2(warmups) 70x10 90x10 115x10 135x10
db pullovers 45x10 55x10 65x10 75x10
stretchers 50x10 75x10 100x10 85x10 (100 was to heavy to get good reps in)
ng low cable rows 120x10 140x10 160x10 180x10

done for the day. trained later in the day with a somewhat full belly which made it a bit uncomfortable. great workout and i was spent after getting done.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground turkey w/ taco seasoning
8oz red potatoes
meal 5
80g dark matter post workout

[animal87]

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

hell no man, i dont have that kind of skill. you set the bar up in a corner like you are going to do old school t bar rows. then you grip the bar right where the small part moves into the big part up by the plates. then you bend at the waist and pull the weight to your hip. looks like this:

http://www.youtube.com/watch?list=PL...&v=ExuDK5iWKM8

I still do them the old school 2 hands way. Sometimes I use the machine version that supports your chest, but regular tbars are one of my favorites.

[guns01]

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

I still do them the old school 2 hands way. Sometimes I use the machine version that supports your chest, but regular tbars are one of my favorites.

these arent actually tbar rows. they are a spin off on your standard db row but standing with a bb. they hit the lat from the low insertion all the way to the top. the stretch and contraction with this movement is about as complete as you can get once you have the form down all the way. i have done these in a tri set with the meadows rows, one arm bb rows and old school tbar rows at the end. this attacks the entire lat and mid back region in one tri set. it will beat you down with a quickness man

[guns01]

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

today:

legs
10 min stepmill warmup
standing leg curls 35x15/3(warmups) 50x10 75x10 100x10 120x10
sl deads 45x10 95x10 145x10 195x10 245x10 295x10
leg press 90x20 180x20 270x20 360x20 450x20 540x20 540x20(1) last set after 20 reps was a 15 sec iso hold with partner pushing down
reverse banded hacks 270x10 360x10 450x10 540x10 450x10 450x10
leg extensions 120x12 120x12(5)(1) 120x12(5)(1) last 2 sets were straight reps then 5 forced reps and a 10 sec iso hold partner pressing down on the bottom 1/3

done for the day. i am completely wiped out now. the last set of sl deads was a tad bit to heavy but i got it and i got a little to frisky on the hacks and had to lower the weight a tad for my final two sets. this was a seriously brutal session and it didnt even have squats in it at all. that's scary haha. now i am ready to lay back and watch football as i lick my wounds for the day.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz crock pot chicken
2 cups of basmatti rice crock pot as well
meal 5
80g dark matter post workout

[gusto77]

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

today:

legs
10 min stepmill warmup
standing leg curls 35x15/3(warmups) 50x10 75x10 100x10 120x10
sl deads 45x10 95x10 145x10 195x10 245x10 295x10
leg press 90x20 180x20 270x20 360x20 450x20 540x20 540x20(1) last set after 20 reps was a 15 sec iso hold with partner pushing down
reverse banded hacks 270x10 360x10 450x10 540x10 450x10 450x10
leg extensions 120x12 120x12(5)(1) 120x12(5)(1) last 2 sets were straight reps then 5 forced reps and a 10 sec iso hold partner pressing down on the bottom 1/3

done for the day. i am completely wiped out now. the last set of sl deads was a tad bit to heavy but i got it and i got a little to frisky on the hacks and had to lower the weight a tad for my final two sets. this was a seriously brutal session and it didnt even have squats in it at all. that's scary haha. now i am ready to lay back and watch football as i lick my wounds for the day.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz crock pot chicken
2 cups of basmatti rice crock pot as well
meal 5
80g dark matter post workout

You're an animal brother... I sometimes feel beastly and strong, then I read your log and feel like a chump lol

[MOUNTAIN-MAN]

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

You're an animal brother... I sometimes feel beastly and strong, then I read your log and feel like a chump lol

Same here gusto but then I use his log to inspire me to try harder

[animal87]

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

these arent actually tbar rows. they are a spin off on your standard db row but standing with a bb. they hit the lat from the low insertion all the way to the top. the stretch and contraction with this movement is about as complete as you can get once you have the form down all the way. i have done these in a tri set with the meadows rows, one arm bb rows and old school tbar rows at the end. this attacks the entire lat and mid back region in one tri set. it will beat you down with a quickness man

hell I dont know the real names for half the stuff I do. I'm just a dumb powerlifter.

[guns01]

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

You're an animal brother... I sometimes feel beastly and strong, then I read your log and feel like a chump lol

damn man, i thought the numbers today were a tad bit low. they damn sure were after i watched one of the 230ish pound power lifters hit an 8 plate per side and a 25 per side for 1 full clean rep and then fail on the 2d rep about 1/4 of the way up. that was his final work set of doubles and he still got the first one clean. all he had on was a belt knee and wrist wraps. not my cup of tea now a days but damn if that wasnt insane. 10 years ago i would have been all about it but knowing what i know now that doesnt translate over to increased muscle size whatsoever so those days are long gone for me. the kid is not even 30 years old though and he is already closing in on a 1k pound squat and deadlift. i am not sure what his bench is but i am pretty sure he is hitting 500 + right now.