Follow Along G's Run to the NA's

[guns01]

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

today:

delts/traps/abs
10 min treadmill warmup
rotator cuff work
bb shrugs 135x20 185x20 225x12/3 (final 3 sets were 3 sec holds in the contraction)
reverse pec deck ss 60x20ss 75x20ss 90x20ss/2
band rear delt pulls ss x10/4 (used the small orange bands)
lat db swings 45x30 50x30/2 55x30
slide the rack press 95x10 105x10 115x10
laying leg raises x15/4
machine crunches x20/2 x15/2
done for the day

not to bad of a workout. my rear delts got stupid pumped as did the lateral head on the swings. very productive and not a whole lot of pain in my shoulders today at all, so i am pretty sure my getting back to 100% timeline is right on the money. i know my body pretty freaking good i suppose. still stretching out that stupid arm sleeve which sucks cause it makes my whole hand go almost entirely numb within a few sets. it is getting better every day though.

meal 1
16oz skirt steaks w/a1
1 can orange cinnamon rolls made into waffles
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz spinach and mozerella sasauges w/ sour kraut and mustard
8oz sweet potato
meal 4
16oz shake and bake chicken strips garlic and herb w/ketchup
8oz hash browns w/cheese
meal 5
100g whey shake

2 gal water

[animal87]

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

I wanted to do something similar start with rear delt, then side, then front last to try and not let my front delt get too far ahead of the others. But there was too many people there in the way so I just went ahead.

Those waffles sound awesome.

[guns01]

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

I wanted to do something similar start with rear delt, then side, then front last to try and not let my front delt get too far ahead of the others. But there was too many people there in the way so I just went ahead.

Those waffles sound awesome.

99% of people have stronger front delts from all the pressing and 99% of people have weak delts. so their is no such thing as to much rear delt work when you are fresh lol. something i also learned a long time ago was to hammer the traps before any shoulder work because the traps tend to take over a lot in delt work. so prefatiguing them helps to hammer the delt much more effectively. it has worked very well for me.

the waffles are unreal and only take about 90 secs to make on the waffle iron. they are like crispy cinnamon buns.

[guns01]

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

today:

back
10 min treadmill warmup
one arm reverse pulldowns 25x20 35x20 45x20 50x10 60x10 70x10
hs iso lat pulldowns (stretchers) 45x6x6x6x6x6x6(each arm) 70x6x6x6x6x6x6 90x6x6x6x6
cable face pulls 50x10 35x10 35x10 (50 was to heavy to feel a really good squeeze. back was pretty pumped and shot at this point)
one arm side pulldowns 55x10 70x10 55x10
db pullovers 45x10 55x10 65x10
sm bent rows 185x8 225x8 275x8 (felt good and strong on these today and could have went heavier)
ng pullups x11 x8 x6 (got a nasty cramp or pull in my lat doing the second set. )
hypers x15/3
done for the day

great session. way way stronger today. hit almost all the angles in my back today but i got that nasty cramp doing those pullups. it was just short of a bad cramp or at least that is what it felt like. it isnt happy at all right now and it is trying damn hard to cramp on me lol. it is pretty aggervating to say the least.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken frijita meat w/ wheat tortilla
8oz sweet potato
meal 4
16oz grilled chicken
8oz sweet potato fries
meal 5
100g whey shake

2 gal water

[guns01]

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

friday:

tris/hams/gluts/calves
10 min treadmill warmup
vbar pressdowns 100x20 120x20 140x20
dual strap pressdowns 70x15(10) 90x15(10) 110x15(10) these are the dual handle tricep handles. first numb is lower handle full contraction and second number is top handle with partial contractions
incline db extensions 40x12 45x12 45x12
hip kickback for glutes 50x15 70x15 90x15 100x15
adductor 80x10(5)10 90x10(5)10 100x10(5)10 110x10(5)10
glute blaster machine 100x15/4
ham killers x8/3
leg press (heels high wide stance) 360x20 540x20 630x20 720x20
seated calf raise ss 50x10(10)1/4 first numb full rand second number bottom half and the 1 rep was partner pressing down in the stretch for 10sec
tibia raise ss 50x15/4
done for the day

not a good training day. almost entire focus was on the ham glute tie in area. my lat is tender as crap and i really didnt feel the workout at all. i am not injured but i def pulled it pretty good. so instead of pushing my body super hard to have to work on recovering a hurt area and a hard trained area i went semi light and focused on what needed a little work. still good session and i hammered the crap out of my calves

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken frijita meat w/ wheat tortilla
8oz sweet potato
meal 4
16oz grilled chicken
8oz sweet potato fries
meal 5
100g whey shake

2 gal water

[Trixie]

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

99% of people have stronger front delts from all the pressing and 99% of people have weak delts. so their is no such thing as to much rear delt work when you are fresh lol. something i also learned a long time ago was to hammer the traps before any shoulder work because the traps tend to take over a lot in delt work. so prefatiguing them helps to hammer the delt much more effectively. it has worked very well for me.

Thanks for this tip,I have noticed that the Spider walks seem to be working my traps and I hardly feel the rest of what they must be working. Is this why on back and shoulder days you suggested I do them before and after my regular workout? I'll put a bug in Rake's ear and he may change up our routine a little in a couple weeks. Thanks again, I love to learn things from you cause it's always so obvious that it works.
~Trixie~

[MOUNTAIN-MAN]

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

Ur still going strong brother

[guns01]

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

Thanks for this tip,I have noticed that the Spider walks seem to be working my traps and I hardly feel the rest of what they must be working. Is this why on back and shoulder days you suggested I do them before and after my regular workout? I'll put a bug in Rake's ear and he may change up our routine a little in a couple weeks. Thanks again, I love to learn things from you cause it's always so obvious that it works.
~Trixie~

lean forward more when you are doing them to try to take the traps out. you can also rotate your hands back and forth as you are doing them. it should set your shoulder muscles on fire. i have you doing them on back and shoulders just to break it up a bit. you could also do it with chest and shoulders instead but it may hinder your chest training a touch starting with them. another tip is to always train a weka point early in your session while you are fresh. that's why i say do the rear delt and side delts early on. that is the weak point for most. same thing goes for hams and lower lats. not a ton of people have overpowering lower lats and hams

[guns01]

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

Ur still going strong brother

getting there man. still giving it hell and about to change gears here really soon

[guns01]

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

today:

quads/hams
10 min stepmill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
ol standing leg curls 30x15/3 50x12 75x12 100x12 ds 100x12ds 50x20
leg press 90x8 180x8 270x8 360x8 540x8 720x8 1000x8 1000x25(challenge set, nonstop pump motion) (first sets were done with a 3 sec negative and explosion out of the bottom)
leg extensions (toes back) 105x20(10) 105x20(10) these were pumping done with toes back () was bottom quarter reps done with toes back with no rest after the first 20
squats 135x8 185x8 225x8 275x8 315x15(challenge set) yep strength is back strength is freaking back. could have hit 20+ on the challenge set but i lost my balance on 15 and lost my tempo
sl deads 185x10/3
done for the day

felt really good today. everything is solid no real bad pain at all and my strength is on point. it is all moving forward from this point. well other than the lat still being a bit aggervated lol but it will get better.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz spagatti w/meat gravy
meal 5
100g whey shake

2 gal water

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 105x10 120x10 135x10 150x10 165x10 180x10 195x10 205x10 220x10 240x10 (1 sec hard squeeze on 10th rep each set and other 9 reps were pumping)
sm incline press 135x8 185x8 225x8 275x8 ds 245x8ds 185x8ds 135x18
db press 65x15 60x10 55x10
pec deck ss 90x10ss 105x10ss 120x10ss
stretch pushups ss x12 x9 x7
db lat raises 15x12 20x12 25x12 30x12
reverse peck deck 60x30/4
spider walks 1x 75sec
done for the day

pretty brutal workout. started a bit lite on the machine press so getting to where 10 reps was difficult took a little bit and i ended up doing a ton of sets. good stretch and pump during the workout. lat is still a bit tender but didnt cause any issues during the session. i was extra surprised at how heavy and hard the db flat presses were. i was tanked at that point

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

[Trixie]

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

I love that I get to learn that the 10th rep is a 1 sec hard squeeze and the you were willing to work and work up til the reps became really difficult. Separates you from the rest for sure. I got blessed, getting to learn from the best (beast). Love it!
~Trixie~

[MOUNTAIN-MAN]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 105x10 120x10 135x10 150x10 165x10 180x10 195x10 205x10 220x10 240x10 (1 sec hard squeeze on 10th rep each set and other 9 reps were pumping)
sm incline press 135x8 185x8 225x8 275x8 ds 245x8ds 185x8ds 135x18
db press 65x15 60x10 55x10
pec deck ss 90x10ss 105x10ss 120x10ss
stretch pushups ss x12 x9 x7
db lat raises 15x12 20x12 25x12 30x12
reverse peck deck 60x30/4
spider walks 1x 75sec
done for the day

pretty brutal workout. started a bit lite on the machine press so getting to where 10 reps was difficult took a little bit and i ended up doing a ton of sets. good stretch and pump during the workout. lat is still a bit tender but didnt cause any issues during the session. i was extra surprised at how heavy and hard the db flat presses were. i was tanked at that point

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

Hella workout that's professional man you are a beast

[guns01]

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

Hella workout that's professional man you are a beast

trying to get there mountain. getting better everyday. i may shoot some videos next week if i can. we will see depending on how crowded the gym is

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 45x20 50x20/3 (warmup)
mag grip sup grip low rows 85x12 8512 100x12
one arm bb rows 10x10 35x8 45x8 55x8 65x8
meadows rows 35x8 50x8 60x8 70x8
dante rows 70x10 120x10 160x10 (went to light on these)
banded hypers x20/4 heavy red bands (these wrecked my erectors big time haha, i freaking hate the low back pump so bad)

that lat piece is still ill tempered so i didnt push it at all. it tightened up on that first set of pullovers so i went light and focused on a light stretch and a good contraction to get blood in there and moving around. same thing went with the low pulley rows. went nice and easy focusing hard and getting the area good and warm and pumped up. i went moderately light for the whole workout being extra cautious and 100% laser focus and going slow and very very smooth. feels great now so hopefully i got it worked out and taken care of. overall a decient back workout but nothing to brag or write home about.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water