Follow Along G's Run to the NA's

[guns01]

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

today:

back/abs/calves
10 min treadmill warmup
rumble roller and stretching
mag ng low rows 100x10 120x10 120x10(warmups) 140x10 160x10 180x10 200x10
sm bent rows (narrow sup grip) 115x12 135x12(feeders) 185x12 225x12 275x12
db pullovers 55x20/3 (these sucked extra bad and i must have been squeezing the hell out of my chest with my lats because they both pumped up bad)
asst chins pro grip x12 x10 x9 x8
hypers x20/4
machine toe press ss 170x10(10)ss 210x10(10)ss 250x10(10)ss 290x10(10)ss 310x10(10)ss
lying leg raises ss x10/5
rumble roller work/stretching

done for the day. pretty killer session today. the closer grip bent rows were def interesting and a new twist. i felt the contractions down low and mid lat more. i had to stop at 15 on the pullovers on last 2 sets because chest pump was killing me lol. other than that overall great day and everything feels pretty good.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
8oz chicken 8oz steak
1 1/2 cup basmatti rice
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

[gusto77]

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

I'm doing those SM narrow grip bent rows Wednesday for sure. Need new back ideas. Gonna look at that other back workout you sent and combine and modify the two.

[guns01]

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

I'm doing those SM narrow grip bent rows Wednesday for sure. Need new back ideas. Gonna look at that other back workout you sent and combine and modify the two.

tear it up man. it is a big time different feel for sure

[guns01]

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

today:

rehab/legs/calves/abs
10 min treadmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x12 165x10 180x8(15) last set had 15 slow bottom end partials
glute machine kick backs 3/4stack x10 stack x 10/2
machine leg press 120x15 180x15 220x15 270x15 300x15 (took a min to get the foot placement right on these and they were done with a super slow eccentric)
hip machine lifting quad up to the front 70x10 80x10 90x10
sm squats 135x5 185x5(feelers) 225x20 225x20 225x20
sm stiff leg deads 145x10/3
seated calf raise 50x10 75x10 100x10
machine crunches 30x10/4
rumble roller work and stretching

done for the day. i had my rehab session early this am prior to leg training. she worked my hams calves and the back of my knee as well as the usual stuff. yep it hurt and yep i sweated a huge puddle on the table. the tissue is super smooth other than on my hams and calves and it is def helped out a boat load. leg session today was a secondary pump day but as usual was still nasty and brutal. i am tight and wasted tired now. i actually feel pretty good overall though


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken and broc casserole again
1 1/2 cup basmatti rice
meal 5
16oz turkey
1/2 cup sour kraut

[guns01]

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

today:

delts/bis/tris/abs
10 min treadmill warmup
rumble roller and stretching
cable side lats 15x15/2(warmups) 25x10/6 went from arm to arm nonstop
slide the rack press 95x6 115x6/4
reverse peck deck 75x12/4
bb front raise 40x10 50x10 60x10
rope pressdowns 65x10 70x10 80x10(warmups) ss 110x12ss 120x12ss 130x12ss 140x12ss
cg pushups elbows in tight ss x10/4
seated overhead rope extensions 120x8 130x8 140x8
db hammer preachers 15x12 20x12 25x12
ez bar preachers 75x10/3
bb curls x50. i did the bar only and pumped out 50 reps for pure burn and pain haha
machine crunches 30x10/4

done for the day. felt really really strong today but arms are a little tight and tired so i went kind of easy on them. i also didnt have my sleeve to protect my bicep so i went extra light and easy just trying to get some good blood in there and not stress the tendons to badly. shoulder session was fantastic


meal 1
16oz egg white omlete w/cheese and spinach mushrooms
1 cup oats w/sugar free maple syrup
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken and broc casserole again
1 1/2 cup basmatti rice
meal 5
16oz turkey
1/2 cup sour kraut

i ate almost identical to yesterday except for no protein cake today. that chicken casserole is unreal

[rnixon]

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

Those rollers are becoming my new favourite love hate relationship man they work the whatever that muscle on side if thigh is lol like a mofo

[guns01]

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

Those rollers are becoming my new favourite love hate relationship man they work the whatever that muscle on side if thigh is lol like a mofo

i have always used some form of rolling but now it is part of my rehab so i am hammering it way harder than usual. i can roll without hardly any pain in my it bands and front of my quads from all the rolling and therapy work now

[guns01]

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

today:

chest/back/calves
10 min treadmill warmup
rumble roller and stretching
machine press 80x10 90x10 100x10(warmups) 120x1 150x10 160x10 170x10
wide grip pullups assist machine x10 x10 x9 x8 (100lbs counter)
sm decline press 225x10 225x10 225x9 225x8
medium grip pullups assist machine x10 x10 x10 x9
machine flyes 105x10(5) 120x10(5) 135x10(5) 135x10(5)
ng pullups assist machine x10 x10 x9 x9
stretch pushups x8/4
toe press machine 150x10 190x10(warmup) 250x8 270x9 290x8 310x8 315x8 310x8
rumble roller work and stretching

done for the day. got this session in in about an hour and 20 minutes. chest felt really good even though my shoulders and tirs are pretty sore and tired. got a really good pump and focused on lots of constant tension for the duration of all the sets. had my therapy session today and even though painful it went very well. we are going to evaluate next week and i may be done for a few weeks and then come back take a look at the area again to make sure nothing is building back up on the it band and the outside tendons that cause me so much pain. she worked calves and hams again today also so i will be nice and sore on my day off tomorrow haha.

meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken and broc (no casserole today unfortunately)
1 1/2 cup basmatti rice
meal 5
16oz turkey
1/2 cup sour kraut

[Trixie]

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

today:

legs(not at my regular gym)
10 min treadmill warmup
roller work and stretching
lying leg curls 4 sets of 10 (warmups) 8sets of 10ss (i have no idea how heavy these were because the numbers were completely gone. i did 15 plates for 6 of the 8 sets though) very awkward machine
glute kickbacks on cable machine ss 8sets of 8 (no glute blaster machine here so i improvised) made my lower back tighten up like it was cool also
free squat machine 45x10 90x10 130x8 170x8 230x8 270x8 290x8 ds290x6 230x5ds 190x4ds 130x5 (drop set was done super super slow motion on the neg and positive really hammering them)
leg extension ss again no clue of the weights but about half the stack 3sets of 6 with a 3 sec squeeze at the top ss
sissy squats ss 3sets of 6
standing one leg leg curls 40x15 50x15 50x15
roller work and stretching

done for the day. ok, we did a recon and found the required squat machine for today's workout so i didnt have to try it with balancing a regular squat. the downside was that all the numbers were worn off of all the machines and they didnt have a butt blaster. either way, the squat machine was pretty sweet and felt 10x heavier than the weights listed on the plates. we tore legs up today big time even though i have absolutely no clue how heavy most of the movements were haha. knee fells pretty good and back is pretty tight but not painful. very very nasty pumps today


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz bbq chicken
8oz baked potato
meal 5
8oz turkey 8oz steak
1/2 bag broc
1/2 cup sour kraut

This was a great workout there is always a love/hate relationship with a gym you're not used to. The machines hit different angles, I love that. You are killing it and recouperating at the same time. Thanks for the detail in your log I constantly learn from it.
~Trixie~

[guns01]

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

today:

legs (programing breakdown sent me to the same gym as last week)
10 min treadmill warmup
rumble roller work and stretching
seated leg curls 4 sets of 10 warmups 10super sets of 8. no clue on the weight but i did the whole stack for the last 4 sets
glute kickbacks on cable machine ss 10 super sets of 8. i would say close to 1-150lbs on almost all of these sets
machine squats 90x10/2(warmups 120x8 150x8 190x8 250x8 290x8 310x8 ds 290x7ds 210x5 150x4(1) drop set was done super super slow on eccentric and last set had a 8sec forced iso hold
walking db lunges ss 30x10/3ss
sissy squats ss x8/3
standing one leg leg curls 40x15 50x15 50x15

done for the day. this was an extra brutal nasty session today and my legs are smoke checked. i felt the need for a serious nap but i fought it off except for a couple min power naps here and there haha. felt really good today and had no issues with either knee or my back. the kickbacks made my hip flexors tighten up a little bit but nothing crazy.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
dbl cheese burger on wheat bun
small brownie and 2 scoops vanilla ice cream
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

[rnixon]

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

today:

legs (programing breakdown sent me to the same gym as last week)
10 min treadmill warmup
rumble roller work and stretching
seated leg curls 4 sets of 10 warmups 10super sets of 8. no clue on the weight but i did the whole stack for the last 4 sets
glute kickbacks on cable machine ss 10 super sets of 8. i would say close to 1-150lbs on almost all of these sets
machine squats 90x10/2(warmups 120x8 150x8 190x8 250x8 290x8 310x8 ds 290x7ds 210x5 150x4(1) drop set was done super super slow on eccentric and last set had a 8sec forced iso hold
walking db lunges ss 30x10/3ss
sissy squats ss x8/3
standing one leg leg curls 40x15 50x15 50x15

done for the day. this was an extra brutal nasty session today and my legs are smoke checked. i felt the need for a serious nap but i fought it off except for a couple min power naps here and there haha. felt really good today and had no issues with either knee or my back. the kickbacks made my hip flexors tighten up a little bit but nothing crazy.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
dbl cheese burger on wheat bun
small brownie and 2 scoops vanilla ice cream
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

I want a burger and brownie mmmmmmmmmmmmm

[guns01]

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

today:

chest/shoulders/calves/abs
10 min treadmill warmup
rumble roller work/stretching
machine press 80x8 80x8 100x8(warmups) 120x8 140x8 160x8 180x8 200x8
sm incline press 135x6 185x4 225x6 255x6 275x10
small incline db press 70x27x24x20x19x16x14 (done back to back with 45 secs or less rest)
peck deck flyes ss 105x15ss 120x15ss 135x12ss 150x11ss (20 sec hold in the stretch after each set)
reverse peck deck flyes ss ss60x12 ss75x12 ss90x12 ss90x12
db lats ss 15x10ss 20x10ss 20x10ss 25x10ss 25x10ss 25x10ss 25x10ss 30x10ss 30x10ss 30x10ss
toe press macnine ss150x8 ss190x8 ss230x8 ss250x8 ss270x8 ss290x8 ss270x8 ss270x8ss 290x8ss 310x8ss
v ups x10/5

done for the day. numbers are going up so that would indicate that everything is working on point and good to go. we moved some really good weight again today and everything felt really good.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/hot sauce
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

back/calves
10 min treadmill warmup
rumble roller and stretching
chest supp rows 45x10/3(warmups) 70x10 90x10 115x8(5) last set had 5 partials out of the stretch
one arm sup pulldowns 45x10 50x10 60x10
mag ng low pulley rows 140x16 140x14 140x12
db pullovers 55x12 65x12 70x12
bb hypers 135x8/4
standing calf raises 135x10 155x10 175x10 175x10 195x10 210x10
rumble roller work and stretching

done for the day. great workout today with a really good pump. put a lot of focus on constant tension with a combination of lots of stretching during the movements at the end. the bb hypers were new and felt good but they pump the lower back up quick.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4

done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut

[gusto77]

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

today:

legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4

done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut

Whatcha got going on with your diet? You seem to be doing a lot of low carb days...