Follow Along G's Run to the NA's

[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

[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

today:

chest
10 min treadmill warmup
rotator cuff work
slight incline banded db press 40x15 40x15 45x15 50x10 60x10 70x10 (these were very tough and great constant resistance)
hs incline press 45x10 70x10 90x10 115x10 (2 sec hold in the contraction and 1 sec hold at the bottom stretch)
pec minor dips x15 x12 x10 x10
pec deck flyes 75x10 105x10 120x10 150x10

done for the day. the addition of the band resistance on the db press was pretty cool. it is like keeping the chest contracted during the entire movement and no momentum can be used in the motion at all.


meals
meal 1
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
16oz ground beef burgers and guoda cheese with buns
8oz sweet potato
meal 4
salsburry steaks
8oz red potatos mashed

1 and half gal of water because i have been slacking today

[MOUNTAIN-MAN]

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

Massive workout esp with bands bro

[guns01]

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

Massive workout esp with bands bro

i got some new ones to add in the gym bag today. one set for deads is rated at 250lbs so that is going to be silly haha. may take me a bit to start repping those bad boys out. chains is my next investment

[MOUNTAIN-MAN]

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

Chains are crazy tried it a few times they will test ur man hood

[guns01]

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

today:

delts/traps/calves
10 min treadmill warmup
rotator cuff work
bb shrugs 135x20 135x20 185x20 225x15 275x15
db lats warmups 15x20 20x20 20x20
db lats ss 25x12ss 30x12ss 35x12ss 35x12ss
seated db press ss 40x8 45x8 50x8 60x8
standing rev pec deck ss 60x20ss 75x20ss 90x20ss 105x15ss
banded rear delt work x15/4
spider crawls 1min/1set
seated calf raise ss 90x20ss/4
tibs raise 50x20/4


meals
meal 1
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
spagetthi w/meat gravy and sausage. whole wheat pasta and probably about 2lbs total
meal 5
100g whey shake

2 gals water

[guns01]

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

today:

back
10 min treadmill warmup
one arm side lat pulldowns 25x20 40x20 55x20 (seratus warmups)
one arm db deadstop rows 40x10 50x10 80x10 100x10 120x10 140x10 150x10 (these got heavy quick but felt good)
hs one arm pulldown stretchers 45x6x6x6x6x6x6 70x6x6x6x6x6x6 90x6x6x6x6 70x6x6x6x6
db pullovers 45x12 55x12 65x12 65x12
sm deadstop rows 135x6 185x6 225x6 275x6
rack pulls w/heavy pro short bands 135x5 185x5 225x5 (the 225 felt like 500 and i would say that the band tension was at least 50-75lbs each minimum)

great freaking back workout today. got to go somewhat heavy for the most part. i wasnt to happy with the stretchers because i wore a new elbow sleeve that isnt broken in all the way and it seriously cut off the circulation and my forearm and hand went completely dead after the first 6 reps on my heavy sets. other than that everything was firing really well. joints are still pretty tender but the strength and feeling was good.


meals
meal 1
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
1lb cowboy burger and fries
meal 5
100g whey shake

2 gals water

[animal87]

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

Guns is makeing me hungry eating all the good stuff.

[Rake]

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

Guns is makeing me hungry eating all the good stuff.

Guns deserves it after have such a static diet for so long. Hope he gets bigger then ever and cuts into a machine.

[animal87]

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

Yes he most def. does. A determined man he is.

[Trixie]

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

Good job blowing you're back up since that is where you want the gains. You are amazing and I can't wait to see first hand how great you look next year. I just talked Rake into another year of cheering your competition. Go me!
~Trixie~

[MOUNTAIN-MAN]

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

Cowboy Buger ummmmm

[guns01]

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

Guns is makeing me hungry eating all the good stuff.

Guns deserves it after have such a static diet for so long. Hope he gets bigger then ever and cuts into a machine.

Yes he most def. does. A determined man he is.

Cowboy Buger ummmmm

dont get used to seeing the addition of normal food for a whole lot longer. i am just keeping a normal meal in there with the family as my body normalizes and begins to cooperate. i will be back to the grind in a bit but i figured since i am going under the wing of a top coach who is going to have me dieting through the offseason i should let my family enjoy the normality for as long as possible

[guns01]

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

Good job blowing you're back up since that is where you want the gains. You are amazing and I can't wait to see first hand how great you look next year. I just talked Rake into another year of cheering your competition. Go me!
~Trixie~

you guys are the top of my cheering section and are always welcome