Follow Along G's Run to the NA's

[LittleTom]

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

Damn man sounds brutal. Hope things go well with the doc tomorrow.

[JDUB]

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

yeah that sounds really intense....rock on boss..

[guns01]

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

today:

abs/delts/chest/tris/calves(secondary)
10 min step mill warmup (all the treads were full)
leg raises x10/4
lat pd cable crunches 70x15/4
rumble roller work
reverse peck deck flyes 60x30 75x30 75x30
db lats 25x10 30x10 35x10 35x10
spider walks x3/3
machine press 60x10 80x10 100x10 120x10 140x10 160x10 180x10
db hex press 45x12/3
db twist press 40x10/4
machine flyes ss 120x12ss 135x12ss 150x12ss
banded over and backs ss x10/3
machine toe press 190x10(x25)ss 210x10(x25)ss 230x10(x25)ss 250x10(x25)ss
tibia raises 40x45 ss40x32 ss40x28 ss40x22
dual rope pressdowns 80x12 100x12 110x12 120x12
one arm over head db extensions 35x10/4 50x 20 sec forced stretch

done for the day. great day overall good pump great workout and got the job done. i went it for the graston work about 2 hours post workout haha. it was brutal painful as always, she worked from the base of my neck all the way to the top of my glutes. i am bruised and beat up but it immediately opened everything back up and gave me full range of motion from top to bottom. she also worked my obliques and hips which were also binded up. all my postier crap was binded down and so where my hips and obliques. so i am guessing i jacked up way more than what i thought when i re racked that stupid bar. cool thing is she cleared me hot to keep on tearing the gym up. well she said even though i will feel like i can pull 1k pounds dont get to out of hand until it is full busted up. i go back in 3 wks and i am already dreading it haha. it sucks ass during the process but you feel so much better when it opens up.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Damn man sounds brutal. Hope things go well with the doc tomorrow.

she got me all fixed up. wait till you see the pics i took after the session, i am tore up man

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
glute kickbacks no clue on the weight. x8/3(warmup) x8/4
adductor 190x15 250x15 295x15
leg press 90x10 180x10 270x10 360x10 450x10 540x10
sled drags 135x40 yards/4
leg press 540x6 630x6 720x6 810x6 900x6 990x6 1080x6
free squat machine 180x3 270x3 360x8/3
lying leg curls 125x8 140x8 155x8
stretch and flex 3 rounds 30 sec each

done for the day. back feels freaking amazing. pump was also insane today. tempo was pushed to the max especially consdering how heavy we went today. that leg press warmup then moving into the drags then back to the press made the entire leg swell up stupid. great day and it's cheat day, yeah boy

meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
dbl cheese burger
fries
banana split. had 2 cups of ice cream and the trimmings on it
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

today:

legs
10 min treadmill warmup
roller work
glute kickbacks no clue on the weight. x8/3(warmup) x8/4
adductor 190x15 250x15 295x15
leg press 90x10 180x10 270x10 360x10 450x10 540x10
sled drags 135x40 yards/4
leg press 540x6 630x6 720x6 810x6 900x6 990x6 1080x6
free squat machine 180x3 270x3 360x8/3
lying leg curls 125x8 140x8 155x8
stretch and flex 3 rounds 30 sec each

done for the day. back feels freaking amazing. pump was also insane today. tempo was pushed to the max especially consdering how heavy we went today. that leg press warmup then moving into the drags then back to the press made the entire leg swell up stupid. great day and it's cheat day, yeah boy

meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
dbl cheese burger
fries
banana split. had 2 cups of ice cream and the trimmings on it
meal 5
16oz turkey
1/4 cup sour kraut

Leg day, cheat day, killer workout...... cant ask for much more man. Keep crushing.

[guns01]

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

Leg day, cheat day, killer workout...... cant ask for much more man. Keep crushing.

i have my cheats on either legs or back. those are the most optimum times to have an extra plus up of calories

[guns01]

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

today:

abs/chest/delts/tris/calves(primary)
standing lat pd crunches 70x15/4
machine press 60x8 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
flat bench 1.5s 135x6 155x6 175x6 195x6 215x6 235x6 255x6 275x6
incline db press 60x4 80x8 80x8 ds 80x8ds 60x6ds 50x7ds 40x7
flat db flyes 35x10/3
db lats ss 25x12ss 25x15ss 25x18ss
spider walks ss x3/3
reverse peck deck 60x25 75x25 75x25
dual rope pressdowns 100x12 110x12 120x12 120x12
seated overhead rope extension 100x10 120x10 140x10 150x10
machine toe press ts 210x25ts 270x25ts 290x25ts 310x25ts
standing calf raise bw ts x20/4ts
tibia raises ts ts40x47 ts40x33 ts40x29 ts40x25

done for the day. lots and lots of volume today. great pump and workout. no issues at all other than my guts are still a bit angry from yesterday's ice cream treat haha.



meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
egg sandwiches on ez bread
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves (primary)
leg raises x10/4
standing lat pd crunches 70x15/4 (very little rest on all ab mvmnts)
GIANT SETS
one arm sup pds gs 35x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
reverse rope pds gs 55x8gs 70x8gs 85x8gs (warmups) 85x8/4gs
db pullovers gs 40x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
traction machine pro grip pds gs gs80x8 gs100x8 gs120x8(warmups) gs140x8/4
TRISETS
sm bent over rows spc tech 95x8ts 115x8ts(warmups) 195x8ts
banded face pulls ts x8/2(warmups) x8/4ts
slide the rack press spc tech ts ts45x8 ts95x8(warmups) ts115x8/3
seated calf raise 50x10 75x10 100x10 125x8 125x8

done for the day. great freaking workout. goal for today was perfect from across the board and i stopped increasing weight once i got close to not being able to hold a 2sec contraction on each rep. so yeah the weight today was down a bit but that was the goal for the workout. again i am going to note for everyone because i already know, i got much better contractions and pump from thursday's graston work. i got pumps in areas where i normally dont so it was a huge improvement today. no mid back pain at all barely any low back pain and the lower back pump was no where near as bad as it usually is. i shouldnt have waited so long to got back in and i have better contact with my lady now and her sched, so i will damn sure be on top of this from now on. i may even take a gamble and get it done 1-2 wks out from my big show this year, i will talk that over with my two advisors and her first but that's how big of a difference it made in how my body looks. i would go 1-2 wks because of bruising and water for sure though and not a few days.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[hicktown]

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

I had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

[rnixon]

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

Pain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

[guns01]

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

I had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

yeah man, this puppy runs back for a couple of years now i believe.

i am on a 10% surplus of cals above maint at the moment. so i am in super lean gaining mode so the gains are very very slow but bf is staying way way down

[guns01]

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

Pain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

[rnixon]

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

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

Haha women can get rowdy sometimes

Sent from my SM-G870W using Tapatalk