Follow Along G's Run to the NA's

[guns01]

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

today:

back/bis(secondary and in honor of lt's rowing)

10 min treadmill warmup
rumble roller work
machine dy rows 90x10 105x10 120x10 170x12 190x10 205x8
kb rows pro grip x12 x10 x8 (no clue what weights they are i just went by sizes and it went well haha)
hs sup grip pulldowns 55x12 90x10 90x8
assist chins x12 x10 x8
rope face pulls ss 100x12 120x10ss 140x8ss
banded face pulls ss x6/3
db pullovers 50x12 60x10 70x8
banded good mornings x20/3
machine preachers 60x12 70x10 90x8 20 sec rest
db hammers 25x10/4 (20 sec rest between sets)
this one was for lt:
sled drags(eccentricless cardio 90x40 yards 90x40yards 90+monster kb 40 yards

done for the day. great session today. felt a little weaker but i got a great pump going right out of the gate. the sled drags where an extra kick in the nuts and drove in even more blood into my entire back and got me good and winded. pushed the pace on this workout and got it knocked out in about 80 mins total with wamups and everything else. productivity for sure


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
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

day off for this guy but i have to go in and have some graston work done. i am already sweating haha and not looking forward to the treatment

[guns01]

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

What is a sled drag? I take it you are pulling something!

it's eccentricless cardio. i would say it would be close to rowing but you move when you pull the sled to you with your back and arm muscle. cool thing about this kind of additional training is you get your cardio in and pump the muscle but dont hammer your cns with the eccentric phase of the movement. you literally pull the sled to you and then walk a few steps back and pull it to you again. really cool move and unlike the rower it doesnt make my hips tighten up and hurt. we do this with a band to pull also and not a rope, so it makes it even harder

[guns01]

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

What is a sled drag? I take it you are pulling something!

the second move this kid does is a reverse sled drag so instead of pulling it with your legs, you literally row it to you, then when it gets to you, you walk back and continue until you reach your distance. turn around and do it again

[LittleTom]

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

it's eccentricless cardio. i would say it would be close to rowing but you move when you pull the sled to you with your back and arm muscle. cool thing about this kind of additional training is you get your cardio in and pump the muscle but dont hammer your cns with the eccentric phase of the movement. you literally pull the sled to you and then walk a few steps back and pull it to you again. really cool move and unlike the rower it doesnt make my hips tighten up and hurt. we do this with a band to pull also and not a rope, so it makes it even harder

Might try this with my mother-in-law after the holidays. If I strap a band around her and drag her through the yard I should get a hell of a workout.

[guns01]

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

today:

legs(primary)
10 min treadmill warmup
standing lat pd cable crunches 70x15/4
roller work
glute kickbacks 60x8 80x8 100x8 110x8 120x8 130x8 140x8
leg press 200x10 400x10 600x10 690x10 780x10 870x10 960x10 1050x10 1140x10 1230x10 1310x10 1420x10
1.5 squats 135x12 185x12 185x12 185x12
def sm lunges 115x20/3
lying leg curls ss 100x10(5)ss 110x10(5)ss 120x10(5)ss
db stiff leg deads 60x6 70x6 75x6
stretching quads and hams

done for the day. that was another kick in the nuts great session today. i did aggervate my knee a smidge on those leg press, no popping or injury type of deal. it just wasnt liking that amount of weight for that high of reps. my legs handled it really really well though. i am betting if i would have got some leg curls in prior it would have been all good. ice and flossing and i will be brand new by tuesday haha. i am happy with the poundage moved and the pump today and i feel freaking great. the graston session went pretty good, but hurt just as bad. she couldnt get my damn trap rhomboid area to open up and cooperate at all yesterday but everything else went better and deeper. she said you can only do so much without causing damage and trama so she went and did the best should good during the session. she said it should open up better next time. she says my back is getting better faster than she has ever seen. so we may be switching areas sooner than what i was figuring. she even worked my delts and triceps down to the elbow yesterday. that hurt really good too haha


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz steak house steak
large green salad with ranch
8oz sweet potato
brownie and 1 cup of ice cream
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

calves/abs/chest/delts/tris(primary)
10 min treadmill warmup
roller work
machine toe press 150x15(20) 210x15(20) 270x15(20) 250x15(20)
standing lat pd cable crunches 70x15/4
lat pulldown crunches 85x15/4
machine press 80x8 100x8 120x8 140x8 180x8/4
bb bench press 1.5s 135x8 165x8 195x8 225x8 245x8
machine flyes 120x10 135x10 150x10 140x10(x10/10sec)
standing db lats 20x15 25x15/3
bent db rear lats ss 25x20/4ss
banded face pulls ss x15/4
machine shoulder press 100x8 120x8 140x8(x25)
one arm cable pressdowns 55x10 70x10 70x10 70x10
bent over rope cable extensions 100x12 110x12/3

done for the day. nothing really to note today other than shoulders are a little ill tempered and the knee is a little better this am. i rolled the hell out of it last night and flossed. i did the same thing again this am as well. i will have it 100% by next leg session.


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 chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

back/cardio(primary)
10 min treadmill
roller work
one arm bb rows bar x 8 25x8 50x8 75x8 100x8 125x8/4 (really focused on stretch and hard squeezes today and not grinders)
db pullovers 65x12 70x12 80x12
stretch pulldowns 120x8 140x8 160x8
one arm sup pulldowns 60x10/3 (fast pace only 20 sec rest)
cable rope face pulls 100x12 120x12 140x12
banded hypers x20/3
sled rows 90x30 yards/4 rounds

done for the day. super pressed for time today so no calves and ab work since the kids are out of school. great session with a really good pump. i did get a pretty good low back pump from the hypers but not bent over killer. progression which is key.


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

[guns01]

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

today:

abs/legs(secondary)
standing lat pd crunches 70x15/4
roller work
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10/4 (these were done with 30sec rest or just as long as it took my partner to go)
adductor machine 120x10 190x10/4 (same as leg curls)
db stiff leg deads(3/4 reps) 60x8 70x8 80x8
kb deep squats 40x10 70x6 80x6 100x6 120x6 120x6 120x6
machine leg press 315x20 315x20 365x20 395x20

done for the day. no calve work and i forgot to note it yesterday. they are sore as hell and quite painful tbh. so no work on those bad boys cause they already hurt to walk on haha. knee is pretty good, not 100% but it didnt bother me training today but i still didnt push it with regular squats. pushed the pace and got a really good pump out of todays session. those sled drag row yesterday killed my mid back, it is a little sore today. so it was def a very successful workout yesterday


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 chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/chest/delts/tris/calves(secondary)
incline sits x15/4
leg raises x15/4
roller work
machine press 60x10 80x10 100x10 120x10 140x10(20sec rest only) 150x10 160x10 170x10 180x10 190x10 200x10 (took about 40 sec on these sets)
hex press 55x12 55x12 55x10 55x12 (30 sec rest and i had a hickup on that 3d set for some reason haha)
machine flyes 120x10ss 150x10ss 165x10ss 165x10ss
banded over and backs ss x10/4
reverse peck deck flyes 60x30 75x30 75x30 (20 sec rest stupid pump)
db lat raises 25x10 30x10 30x10 30x10
spider walks x3/4
individual handle reverse grip pressdowns 80x10 90x10 100x10 110x10
incline db skullies 30x12/4
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss40x37 ss40x29 ss40x25 ss40x27

done for the day. great session really good pump and great pace as well. back is still feeling great, shoulder is a little aggervated still and knee is sway. one more session left this week then a good food filled rest day


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 chicken
8oz sweet potato
meal 4
16oz turkey
8 oz 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(secondary cut short)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
mag sup grip low pulley rows 70x10 85x10 100x10 120x12 140x12 160x12 180x10 200x8
sm bent rows 70x10 185x12 235x10 285x8
dual handle sup pulldowns 100x10(to much to hold contraction) 70x12 85x10 100x8
pro grip traction machine 100x12 120x10 140x8
t bar lower trap shrugs 45x12 70x10 95x8

done for the day. i cut today's workout short because the gym was stupid crowded and it was taking way to long and i kept cooling down waiting. great workout though with a great pump and i did put in some damn good work even though i was pissed off and frustrated with stupidity running amuck. feeling great overall today though and i am stoked for 2 days of goodies.


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 chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
their is going to be various goodies tossed in today from meal 5 on. sugar cookes from the kids to santa for sure with some egg nog. the rest i have no clue what the mrs has lined up for the big guy in red

[guns01]

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

today:

legs(primary)
10 min treadmill warm up
roller work
glute kickbacks 70x8 80x8 90x8 100x8 110x8 120x8 140x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds 990x6ds 900x8ds 810x10ds 720x12ds 630x14ds 540x16ds 450x18ds 360x20ds 270x22ds 180x24ds 90x30
sissy squats x10/3
ssb squats 165x10 215x10 255x10 305x10/2
seated leg curls ss150x10ss 165x10ss 180x10ss
db stiff leg deads ss ss75x6 ss85x6 ss95x6

done for the day. a little lower back pump today but not to bad. the knee is a little bit angry but no where near what it was last week, i actually didnt wrap it for the duration of training today, so that is a very good thing. i ate way way to much yesterday and i dont think i need any sugar at all for a bit. i got bloated gassy and felt like absolutely garbage last night but man was it good and worth it haha. i would say it transfered over to the pump and great session i had today though


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

[MOUNTAIN-MAN]

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

Guns u have the best journal on the net very detailed I learn from it Ed thanks for putting the time in the thread

[guns01]

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

today:

chest/delts/tris
10 min treadmill warmup
banded hs decline x8 x8 25x8 45x8 70x8 90x8 115x8ds 70x8ds 45x8
incline press 135x6 165x8 195x6 225x6 255x6 285x6
db flat press 70x10 80x10 ds90x11ds 70x12ds 60x10
db lats 20x15 25x15 30x12 35x11
reverse peck deck 60x30 75x25 90x20 90x15
rope pressdowns 90x12 100x12 110x12 100x12
one arm overhead db extensions 30x12/4

done for the day. shoulder and elbows were very angry at me today. if i were a betting man i would say i pushed a smidge to hard on the contractions with the bands today. when you use speed and drive hard to lockout it seems like it aggervates my elbows and shoulder quite a bit. still got to get it done, i need to work on getting my groove a little better and stopping my lockout a little bit shorter at the top. i am actually a little bit sore today, so the weekend even after the christmas binge was very productive.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz 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(primary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
rumble roller work
meadow's rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8/3 ds100x8ds 75x8ds 50x8ds 25x8
assist chins death x8 x8 x8 x6 x8 x6 wide med ng
t bar rows 45x8 70x8 90x8 115x8 135x8
cable sup pulldowns 50x20/2
sled drag rows (two hands) 90x40 yards/4
sled drag rows (one arm) 45x40 yards/4

done for the day. great session today, moved with a quick pace but got some really great weight up. the chins sucked ass since they are very very hard for me to perform regardless of using the assist machine or not. i can still get a damn good contraction on them it is just hard to do for more than 6-10 reps. i am very happy with the workout and my wind is really really good for the duration of my sessions lately. so we are making some damn good progress across the board. calves are still a little tender, not sore but tight, so i left them alone again today. i am ready to get down to the nitty gritty and get these preps under way to see just how much i have added on and honed this year.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut