Follow Along G's Run to the NA's

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
one arm bb rows 55x15(warmups) 65x10 90x10 115x10 125x10
db pullovers 40x10 45x10 50x10 55x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
reverse one arm pulldowns 35x10 45x10 50x10 60x10

nice quick in and out day. everything feels really good. pumps and rom was on point even with the cold. another day to a bigger thicker more detailed back


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq
8oz red potato
meal 5
16oz ground beef w/ketchup and mustard

[animal87]

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

Once again I have a dumb question. What is a Swiss bar pulldown?

[guns01]

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

Once again I have a dumb question. What is a Swiss bar pulldown?

not dumb at all man. it is a neutral grip bar with different grip spaces. i use a different grip on each set of progression:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=155&pid=5065

[animal87]

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

ahh ok. I've never even seen those before.

[guns01]

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

ahh ok. I've never even seen those before.

my gym has a couple different grip attachments but it is such a pain to switch them out from set to set so i picked this bad boy up. it is def a very good piece of equipment to have for pulldowns low rows curls and even assisted pullups. so it is def worth its weight in gold and it is very freaking heavy haha

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x10 90x10 105x10(warmups) 135x10 165x10 180x10
squats(speed) 135x8 185x8 225x8 275x8 315x8 365x8 405x8
hacks 180x4 270x4 360x10 360x10(5) 360x10(5)(5) 360x10(5)(5)(5) first number is straight reps then hold for 5 secs then the next and so on. so i took a 5 sec breather did 5 and so on
sl deads 95x5 145x5 245x6(to heavy) 195x8 195x8
leg extensions (occluded) 60x30x25x20x20 30sec rest between each round then straight to the curls
lying leg curls (occluded) 60x20x20x18x15 same thing 30sec between each round

this was an absolutely nasty brutal leg day. i mean i wrecked myself something fierce. squats were excellent i kept speed all the way up to 405 for 6 and then lost it on the last 2. the hacks did me in and i was on the brink of throwing up from the 3d set on. those 5sec pauses are absolutely freaking brutal. all in all a great workout and now i am toasted and looking forward to a pizza or 2 tonight haha. that and some football


meal 1
16oz 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
monster pizza of some sort
chocolate egg nog (that's what i have in mind for an extra treat)
meal 5
16oz ground beef w/ketchup and mustard

[gusto77]

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

I'm crying just looking at that workout. So what is this occlusion you speak of?

[guns01]

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

I'm crying just looking at that workout. So what is this occlusion you speak of?

you take your knee wraps and wrap them with a tightness of 7 out of 10 with 10 being tourniquet tight. you put your wraps as high up on the leg as possible starting on the inside and wrapping out. now synch them puppies down and do your leg extensions and leg curls then take them off. the pump builds and builds but isnt able to come out. it is killer and places no strain on the cns either which is a very good thing. you can also do this with calves and arms very effectively. it is very very brutal and you have to have the mental discipline not to take them off between sets. it is hard not to want to take them off haha trust me. half the pump will still be in the area the following day also

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
banded hs decline band only x20/2(warmups) 25x8 35x8 45x8 55x8 65x8 70x8 80x8 (lockout and hard squeeze on these)
sm bench(no partner today) 135x8 155x8 175x8 185x8 205x8 225x8 245x8 265x8
incline db press 40x8 50x8 60x8 70x8 80x8 80x8 80x8 80x8 (no partner so i couldnt go any heavier so i did an extra set)(lockout and hard squeeze on these also)
peck deck flyes 90x12 105x12 (squeezed the crap out of these and the were brutal)
reverse peck deck flyes 60x15 75x15 90x15/2
banded hs shoulder press band only x8 25x8 45x8 70x8/2
db lats 15x20 20x20 25x20

done for the day. lots of sets to hit my working sets today and i was partner less so i didnt get as heavy as i normally do. great pump and session today. took me a little bit to get going but i felt like it was a pretty good session overall. i hate doing chest on mondays but the wife's sched got dicked up on sat so we had to push or training days up one and it messed my week up. no worries i adapt and make stuff happen haha. i did eat a whole large supreme pizza and half a large pep and cheese with some chocolate egg nog last night. so my body is full today


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/broc and cheese
8oz red potato
meal 5
16oz ground beef w/ketchup and mustard

[Trixie]

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

Looks great to me guns. I wish I was as consistent as you are. You always push through even when you should be struggling. You are my rock that makes me go on even when I want to stop and cry. BTW I'm not allowed to have egg-nog, too farty for Rake. LOL. Keep it up guns I luv you!
~Trixie~

[guns01]

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

Looks great to me guns. I wish I was as consistent as you are. You always push through even when you should be struggling. You are my rock that makes me go on even when I want to stop and cry. BTW I'm not allowed to have egg-nog, too farty for Rake. LOL. Keep it up guns I luv you!
~Trixie~

i am glad i can give you a little push. i have no choice now that i have people backing me so i cant let anyone down. my rivals around here keep me going hard as well lol. i will stay two steps ahead of those people even if it kills me

[guns01]

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

today:

back
10 min treadmill warmup
meadows rows 25x10/3(warmups) 55x8 70x8 115x8 135x8
db pullovers ss 45x12ss 55x12ss 65x12ss 65x12ss
stretchers ss85x8 ss100x8 ss120x8 ss140x8
bb shrugs 135x10 185x10 225x10 (nice and slow with a 3sec hard contraction)
banded hypers(red band) x15/3

got in really really early today which in itself sucks ass because i only got one meal in and the cobwebs still hadnt completely cleared out. i started a new preworkout today also called esp or something like that. well low and behold it is pretty nasty pump wise because first set after my warmups my whole back and shoulders were uncomfortably pumped. then move on to the hypers and the pump was damn near crippling. we got in and got it cranked out in just over an hour. overall great session and i am getting ready to move into deloading for a bit after this week wraps up. my carpal tunnel is also killing me as a side note.


meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/broc and cheese(supposed to be a cheat but i will save that for tomorrow since its thanksgiving)
8oz red potato
meal 5
16oz ground beef w/ketchup and mustard

[guns01]

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

today:

arms
10 min treadmill warmup
single arm rope cable pressdowns 50x15 25x15/2(warmups) 35x10 45x10 55x10 60x10
bench dips x10/4
seated overhead rope extensions 100x15 120x15 130x15 130x15
standing bb curls 30x6(6) 60x6(6) 70x60(6) 70x6(6)
db hammers 25x8 30x8 35x8 40x8
machine preachers 60x8(4) 70x8(4) 70x8(4)

done for the day. my bicep is a little ill tempered so i went a little easier on them. now with that said that new preworkout makes the pumps hurt pretty freaking bad and even on the first warmup set my arms filled up to a painful level. good day in and out really quickly. not a normal day of eating for me so my last 2 meals will be will thanksgiving foods such as turkey ham sweet potato casserole etc....... so not to far off what i normally eat but with quite a bit more cals than usual. call it a refeed if you will like all the diet cheaters do lol.


meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4 &5
thanksgiving food across the board

[MOUNTAIN-MAN]

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

Nice hitting the gym on bird day that's dedication.

[guns01]

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

today:

back
10 min treadmill warmup
db rows 40x10 50x10 60x10(warmups) 70x10 85x10 100x10 115x10
cable pullovers 55x10 70x10 85x10 100x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm reverse pulldowns 40x10 50x10 60x10 70x10
toe press ts 190x10ts 210x10ts 230x10ts
standing calf raise ts bw x10/3ts
tibia raises ts 50x40ts 50x31ts 50x23

done for the day. good workout took a while to get warmed up though. felt really strong but i didnt push it because it was a secondary day



meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz turkey breast meat
8oz red potato
meal 5
16oz ground beef w/ketchup and mustard