Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/legs/cardio

stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
glute bridge w/iso x10/4
hatfield ssb squats x15 165x10 215x10 255x10 285x8/8
bulgarian split squats x8/8
leg extensions 120x8/8
lying leg curls 90x8/8
abductors 100x8/4 120x8/4 (to light)
adductors 160x8/8
18 min step mill intervals 2-1

done for the day. another week of 8/8s. it was no where even close to being as hard as it was last week and i increased weight and decreased time. so what i am thinking is maybe i can only implement this type of stuff in either every other week or maybe either once a month. my body adjusted way to quick. other than it not being as difficult, it was still a nasty pump and everything felt great. got some sinus issues coming on again messing with my balance. hopefully i can get that cleared out quick. everything else is excellent right now.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

yesterday

chest/delts/cardio

hand bike warmup
activation exercises ss 4rounds ss
hs incline ss55x10 ss70x10 ss70x10 ss90x8 90x8/8
machine press 150x8/8
incline pro fly 30x8/8
pec minor dips x8/8
one arm db lats 20x8/8
18 min step mill intervals 2-1

done for the day. well to say the pump was stupid would be an understatement. i also miss judged my weight on the hs incline so the last set or two the final reps were more partials out of the bottom. it was def a gut check and very painful pump for the duration. these session are really nice for sure and the soreness after is absolutely brutal. i recover really well also and it is still kicking my ass.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

The pump has got to be silly. 8 sets of 8 reps with 15 seconds rest. How do know how much weight to use?


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you are supposed to go with between 40-50% of what your 1rm would be. going a little on the lighter end on the first week to get a feel. the key to this type of training is to increase weights and decrease time each week for up to 6 weeks. it is def a test of mental toughness and keeping your pre workout meal down for sure. i love it

[Pushtoday]

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

The pump has got to be silly. 8 sets of 8 reps with 15 seconds rest. How do know how much weight to use?


Sent from my iPhone using Tapatalk

[guns01]

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

Oh yeah the cobbler! Did you make it?

nope not this one. i grabbed it from the bakery

[BABY1]

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

Oh yeah the cobbler! Did you make it?

[guns01]

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

yesterday

cardio/arms/abs

18 min step mill intervals 2-1
ind handle press downs 70x10 80x10 90x10 100x10 120x8/8
bb curls 30x10/4 50x8/8
db over head extension 25x8/8
db hammers 25x8/8
reverse ind handle press downs 80x8/8
hs preacher curls 45x8/8
incline situps x10/4

done for the day. another day of 8/8s and i was able to keep the rest at about 15 sec or less. really good pump and no issues at all. going to be giving the sns product dispose a try here shortly. see how much and how well it effects my glucose.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries
cheat
philly
fries
peach cobbler and ice cream

[guns01]

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

today

back/cardio

hand bike warmup
activation exercises ss 4 rounds ss
db rows ss55x8 ss65x8 ss70x8 ss75x8 80x8/8 (30 sec or less rest)
t bar rows 70x4 90x4 115x8/8 (same)
cable pull overs 100x8/8(same)
stretchers 100x8/8 (same)
bb shrugs 135x8 185x8 225x8/8
18 min step mill intervals 2-1

done for the day. just like leg day, this one was a serious kick in the nuts. i tried to keep all my rest periods at 20 secs or less. i made some pretty good choices for weights because it only got a little sloppy on the last couple reps on the final set. def pumped everything up including my lower back. going to feel that one tomorrow. the metabolic stress sweat and intensity are crazy with this style. i am def digging it. going to give it a go on arms this weekend and may try chest next week. i am sore as hell all over and i normally dont get that sore, even when training changes. great stuff



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

yesterday

delts/cardio

handbike warmup
cage press x8 95x8 105x8 115x8 135x8/8(less than 30sec between sets)
machine lats 30x8/8 (same)
20 sec banded iso x8 (same)
reverse peck deck fly 75x8/8 (same)
18 min step mill intervals 2-1

done for the day. super fast session today. just like the leg one the pumps are brutal painful and come on very quick. i am liking this setup a lot. very time effective and i am def not beating the hell out of my joints to bad.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.


Sent from my iPhone using Tapatalk

yessir. i did them with the ssb also the traditional way. they are interesting for sure

[Pushtoday]

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

I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

abs/legs/cardio

stationary bike warmup
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/4
hatfield squats x10 155x10 205x10 245x10 265x8/8 (no more than 30sec rest between sets)
bulgarian split squats x8/8 (no rest from leg to let)
leg extensions 125x8/8
single leg lying leg curls 20x8 30x8 40x8 50x8 60x8 50x8/8
abductors 80x8/8
adductors 150x8/8
18 min step mill intervals 2-1

done for the day. holy sweet baby jesus this was a brutal nasty workout. very very painful pumps and burning lungs. the rest periods i pushed really hard and tried to stay as far away from the 30 sec mark as much as possible. the hatfields aggervated my lower back a little bit but i think that was all from pump and fatigue about 5-6 sets into them. excellent workout and a great add in when pressed for time or wanting to change things up a bit. going to give shoulders a go with this next. probably not going to be able to walk for a few days


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

yesterday

chest/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss25x10 ss45x10 ss65x10 ss85x8 100x8 ds115x8ds 75x11ds 55x12
decline bb press 185x6 225x6 235x6 245x6 255x6
machine flys w/mid point iso 90x10 120x10/2
18 min step mill intervals 2-1

done for the day. a little bit of an short session in today. the mrs had an appt and it was pretty crowded, so i dropped shoulders off and will hammer them solo this week. pretty good session, with some pretty good weight. no issues until i got up to the machine flys and had my good bicep tighten up a tad bit at 150 so i dropped the weight and re did the set again. no pain or injury it just tightened up and i knew not to push it. everything else was good and smooth. pace was pretty nasty as well.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

new foods added

[guns01]

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

Couple solid days. The hammie day looks brutal. [emoji1306]


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got it done with the cardio in and out in under an hour. stupid painful pumps. going to be giving a mainly quad version a try here shortly

[Pushtoday]

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

Couple solid days. The hammie day looks brutal. [emoji1306]


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