Follow Along G's Run to the NA's

[guns01]

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

yesterday

arms

10 min treadmill warmup

standing db curls 5x10 10x10 15x10 25x10 warmups non stop going up
v bar press downs 80x10 100x100 120x10 same thing
v bar press downs ss 140x12ss 160x12ss 180x12ss 200x12ss 200x12ss
db curls w/fg and w/o fat grips ss ss30x8/2 first 8 with fg second without 5 rounds of super sets here
reverse grip press downs ss 120x15/5ss
ez bar curls w/fg and w/o fg 60x8/2 with and without fg back to back like db 5 rounds of super sets
db preachers 30x8/4
banded jm press 135x8/4

done for the day. brutal arm day today. pump was skin splitting painful. joints all held up very well with no issues at all. my shoulders even felt pretty good for a change haha. only bad thing to note is i believe i am coming down with the flu or a very very bad cold. the mrs has been sick as crap for a few days and i think i am getting it myself now. so to keep from hammering my system i am skipping tomorrows workout just to rest. i am using zicam and all the other remedies in the tool box to try to off set this shit and cut it off early. hopefully i can either knock it out completely or shorten it at best. the sore throat is a pain in the ass. so i am putting some fish in to ease eating for a few days.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[qhams]

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

db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?

[guns01]

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

db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?

30lbs for 8 reps for 4 sets 30x8/4

[guns01]

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

today

legs

10 min stationary bike warmup
roller work
ghr x8/5
seated leg curls 150x8(15p) 165x8(15p) 180x8(15p)
frog stance leg press 180x12 270x12 360x12 540x12 720x12
squats 135x8 185x8 225x8ss 275x8ss 315x8ss
leg press ss ss450x15/3 (close stance constant tension)

done for the day. 4am workout and a rough morning. i am def getting sick and feeling every bit of it. no good strength tight chest and congested as hell. i was a huffing and puffing the entire time. i had in my mind to work up to 500 for 8 today. yeah right i would have passed out between 365 and 405 for sure. other than being about ready to die everything felt nice and smooth. so i had it in my muscles to get where i wanted today but my lunges and breathing damn sure were not having it. i did zero ab work today as well to keep the cns stress down and the squats were done explosively as well to off set the stress. i wont do any ab work or cardio at all until it clears up. just for recovery sake. i probably shouldnt have trained today but my sched my be dicked up all next week if i dont train the next 3 days. i need off days during the week coming up. so i am gutting through it now.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6
cheat is tbd. i havent decided just yet what i am going to have

[qhams]

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

30lbs for 8 reps for 4 sets 30x8/4

Gotcha. I do it backwards of what you do That is why I was having a hard time understanding your workouts.

[guns01]

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

yesterday

chest/shoulders

band warmups (way harder than i thought and pumped my shoulders up too much)
banded incline db press 25x10 40x10 55x10 70x10 85x10
incline bb press 165x8 195x8 225x8 275x8 275x8 275x8 275x8
decline press 135x15 185x12 225x9 275x6ds 225x6ds 135x22
stretch pushups x25 x19 x14
6 ways 5x10/4
banded face pulls ss x10/4ss
spider walks ss x3/4

done for the day. sick as shit but i got through with no real bad issues. strength is obviously down quite a bit but not to awful bad. no real complaints other than feeling like butt


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[guns01]

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

today

back

10 min treadmill warmup
sm bent rows 95x8 145x8 195x8 245x8 295x8 ds 345x6ds 245x6ds 145x15
ng pulldowns ss 100x8ss 120x8ss 140x8ss 160x8ss
cable rope pullovers ss ss100x10/4
reeves deadlifts 135x5 225x5 315x5 405x5 405x5 405x5 405x5 405x5 495x3 495x3 495x3

done for the day. still sick as a dog. lower back and sinus are pretty freaking angry at me. the bent rows were a serious kick in the nuts being bent over with a belt on and all the pressure. still again today i moved some really good weight considering and the pump was actually on point. still forcing food but getting it all in. i know i shouldnt be training hard but hopefully cutting abs and other really harsh cns stuff will let me get better with no issues. tomorrow is a day off so i should be able to get some good rest in other than having to do some kids sports stuff. been taking a couple naps during the day the last few days also. hopefully that helps out also.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6 cheat
4 slices new york style pep pizza

[thudgens96]

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

Yes you did move some good weight

Sent from my SM-S975L using Tapatalk

[BABY1]

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

Took me a bit but I finally have went through your amazing, informative, most disciplined, most visited, journal! Just a great measure always going in spite of anything!!! Thanks guns!!!

[guns01]

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

yesterday

chest/delts

10 min treadmill warmup
machine press 80x10 100x10 120x10 150x20 160x15 170x12 180x9 190x6
incline press 1165x30 185x20 225x10
rear lat db swings 40x60ds 20x30ds 15x10
db lats 20x10 25x10 30x10 30x10 30x10

done for the day. nothing special at all today. very high rep stuff for a nasty pump. intra has been added back in at this point.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats

[guns01]

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

today

arms/calves

10min treadmill
ez bar bb curls w/gf attachment 20x8 30x8 50x8 60x8 ss starts 70x8/6ss
db hammer curls ss ss30x8 ss30x8 ss30x8 ss35x8/3 (had to move to 35 because someone was blocking the rack. they were not as clean rep wise but i got them)
machine preachers 100x6(60sec rest) 40x41
v bar pressdowns 100x10 120x10 140x10(warmup ss start) 180x10ss 200x10/4ss
bench dips ss x25 ss x22 ss x20 ss x17 ssx17
reverse grip press downs 110x15 120x15/4
machine toe press 170x8 190x8 210x8 230x8 250x8 270x8 290x8 310x8 (30 sec rest)
seated calf raise 75x25/2

done for the day. still feeling pretty nasty from being sick. congestion snot and head ache is pretty brutal. still kicking as though. did get a little pain in my elbow during the press downs but that was the only issue i had today. pump was stupid and painful as always. i swear the pump feels and looks like my arms are 25in by the time we get done haha. i enjoyed my off day yesterday but another game day so i didnt get in bed till close to 10. late ass nights and running are still kicking my butt haha. almost done though.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey chilly with beans and the works
2 and a half cups basmatti rice
meal 5
8oz ground turkey
1 cup oats

[qhams]

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

Guns I see the tricep pushdown aggravated your triceps. You ever roll out your triceps. I use a Fat Grip or racked barbell and roll/active release on it. Alot of the time it clears it up and I am good to go. Just a thought.

[guns01]

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

Guns I see the tricep pushdown aggravated your triceps. You ever roll out your triceps. I use a Fat Grip or racked barbell and roll/active release on it. Alot of the time it clears it up and I am good to go. Just a thought.

nope sure havent. may have to give that a try. in all honesty, if you see how fast and big of jumps i took, i dont think i warmed up enough on them and it made it tighten up on me.

[guns01]

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

today

legs

5 min stationary bike warmup
roller work
lying leg curls 60x12 80x12 100x12 110x12 120x12 130x12 ds 140x12ds 100x8ds 80x8 and 25 part
leg press 200x10 400x10 600x10 800x10 1000x10ss
walking bw lunges x20 each leg
sissy squats x10/4
squats 135x8 225x8 315x8

done for the day. nothing really to write home about as i am still pretty sick and having issues breathing. so i went as hard as possible without passing out or dying. knees and back held up really well today and i felt like i could have went quite a bit heavier on squats but my lungs were not having it, so i cut it off early.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey lasagna
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
probably going with 5 or 6 loaded chilly dogs
2 cups ice cream

need to note that i have been adding in a tbl spn of raw organic honey to my acv 3x daily to try to help knock out this cold

[guns01]

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

today

chest/delts/back

10 min treadmill warmup
banded hs incline x8 25x8 45x8 70x8 55x8
incline bb press 145x6 205x6 225x6 285x6/3
reverse band bench press 315x5 405x5 405x5 405x5 405x5
machine flys 135x10/3
bb front raise 40x12/4
db lats 20x10 25x10/4
pull ups 2set wide 2 set med 2 set ng all to failure

done for the day. got in and knocked it out pretty quickly. weights are climbing up for me pretty good even though i am still pretty sick. so that's a plus. shoulders did get a little bit angry today and were a little tight and tender before i even started. all in all i am happy with how the day went. oh wait i did feel like a weak sissy on the banded hs inclines. i couldnt move weight for nothing on those today.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey lasagna (almost out and need to have the boss make a new one)
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats