Follow Along G's Run to the NA's

[guns01]

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

today

chest/tris/delts

10 min treadmill warmup
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 210x8
decline bb press 185x8 225x8 245x8 265x8 285x8 305x8 315x5
incline bb press 185x8 225x8 245x8 275x8
flat db press 70x8 70x8 70x8
v bar press downs ss 100x10ss 120x10ss 140x10ss 160x10ss 180x10ss
one arm db extensions ss ss25x10/5
bb raise ss 50x12/5ss
spider walks ss ss x3/5

done for the day. another great strong day in today. shoulder was really angry right out of the gate but i was still able to push nice and hard with no real issues. only downside was after i racked the bb at the end of front raises i got some brutal back spasms in my lat and over my ribs on my back. it is still doing it off and on ours later. may have pinched a nerve or something, idk but it is pretty damn uncomfortable haha.


meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb
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
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[thudgens96]

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

Damn brother moving some Steele today good work.

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[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
roller work
meadows rows 25x8 50x8 75x8 100x8 125x8 135x8 145x8 150x6 150x6
wide grip traction pulldowns 120x8 140x8 160x8 180x8
dead lift shrugs 135x5 185x5 235x5 295x5 335x5 285x5
machine rows w/trap rhomb emphasis 135x10/3
banded hypers x21d x16 x17d x16
lying leg curls 80x10/5

done for the day. grueling ass workout but felt great after 2 off days in a row. program calls for 3 off days this week so i took two off in a row and get another one this week. that's a nice change of pace haha. elbows are about the only thing that got angry today but not to awful bad at all. great pump today and those dead shrugs being explosive are brutal and insane at the same time. i choose a great jump with them today though. all in all a great session across the board that the blasted through really quick.



meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb (digging these)
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
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
supposed to be a cheat. may do it today or push it tomorrow because of kids game. havent made the call yet

[guns01]

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

today

legs

10 min stationary bike
roller work
lying leg curl 1.5s 40x10 60x10 80x10 80x10/4
ssb squats 165x6 215x6 255x6 305x6 345x6 395x6
leg press 580x15/4
leg extensions 105x8 120x8 ds135x8ds 120x8ds 105x8ds 75x41

done for the day. i did arms day before yesterday with cardio but i didnt log it here. it was a really good strong day as always and i hated it. great session today though. moved some really strong numbers with a very very good pace. only waiting long enough for partner to go and we did that the entire duration. pump was insane by the end. i omitted out my stiff legs for today because my back is a tad bit tender and i dont want to push it just yet. i did opt for the ssb today which is much heavier than the regular bar and keeps your back a lot tighter during the movement. i like the change up with that from time to time. the only thing better than leg day is cheat meals haha.


meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
prob going to do some shrimp po boys and a slice or two of cake. that or doughnuts.

[guns01]

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

today

chest/tris/shoulders

10 min treadmill warmup
banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 210x8 220x7
incline bb press 205x6 225x6 275x6 315x6
incline db press 60x6 70x6 80x6 90x6 105x6
dips x15/2
v bar press downs ss 120x10ss 140x10ss 160x10ss 180x10ss
close grip pushups ss ss x33 ss x19 ss x17 ss x14
bent over db lats ss 25x15/4ss
spider walks ss x2/4
db lats ss 25x15/2ss
spider walks ss x2/2

done for the day. took yesterday off because of the mrs work sched this week. so that worked out in my favor. so today was a good a very strong day for me and we pushed the pace. pump was insane and quite painful lol. i am very very happy with the time and numbers for sure though. no issues with either shoulder at all today so that was another nice addition.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[thudgens96]

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

Keep up the good work guns

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[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
roller work
suit case rows ss 25x8ss 35x8ss 60x8ss added band 60x8ss 70x8ss 70x8ss 70x8ss 70x8ss
t bar rows ss ss70x6 ss70x6 ss70x6 ss105x6 ss130x6 ss165x6 ss165x6 ss165x6
low rows 140x8 160x8 180x8 200x8
partial stretch pull downs 140x8 160x8 180x8
banded hypers x21 x17 x16
lying leg curls 80x10/6

done for the day. grueling back session today. the row super set was a serious kick in the nuts. i hate being bent over for that long moving heavy weight. it is a whole other level of winded haha. great pump and moved around some pretty good weights today. so all in all a good one in the books. now i get wonderful miles of cardio for halloween walking this evening. i even offered up to buy my kids huge bags of candy and to take them to a huge party instead of walking the neighborghod for barely any candy. no bueno on that idea haha. so tight back and cardio it is


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
thinking of doing some serious popeye's fried chicken
maybe a little halooween candy. idk ice cream may be good too

[thudgens96]

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

Hey brother what is a suitcase row?

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[guns01]

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

Hey brother what is a suitcase row?

Sent from my SM-S975L using Tapatalk

it's a variation on a one arm barbel row. only difference is instead of standing beside the bar you stand near the front. it targets the lower lat more directly but is kind of awkward. the band helps keep you better balanced also

[guns01]

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

today

calves/chest/delts

10 min treadmill warmup
machine toe press 150x10 170x10 190x10 210x10+10sx20p 230x10+10s x20p 250x10+10s x20p 270x10+10s x20p
ng machine press 80x10 100x10 120x10 140x10 150x10/7
6 way ss 10x10/4ss
ng shoulder machine press ss ss100x6 ss140x6 ss150x6/2
banded face pulls x15/3

done for the day. today was a nasty super paced session. only took 45-60 sec rest between sets. so the pain and pump were extra nasty. no weight records set today but it was a pump day only. i was sched to take off thrus but we ended up taking yesterday off instead. so i got a little bit of extra rest in between chest days. we are currently brain storming implementing a lot more sled recovery work. we shall see what i can come up with that stuff haha i am thinking maybe not doing it on direct training days and doing it the day after. pump some more blood in get some extra cardio in and not stress the cns anymore at all. could be a great added training stimulus without compromising recovery. we shall see next week.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

calves/arms

seated calf raise 50x10 75x10 100x10 150x10/3
hs preachers 40x10/3(wamrups) 65x10 +5or more n/3
db hammer curls 25x12 30x12 35x12 40x12
bb partial curls 70x10/4
rope press downs ss 80x12 90x12 100x12 ss begins 110x12 120x12/2
bench dips ss ss x17 ss x15 ss x12 ss x10
db skullies 35x12/4

done for the day. i dont know what i did but today the pump was 10x more insane than normal. i am talking at the start of the first set they were full and kept on getting fuller and fuller. to the point where i couldnt pull out my ear phones. so i would have to venture to say, that today was a very successful day even though i hate arm training haha


meal 1
protein muffins
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey spagetti
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

abs/legs

standing lat pd crunches 70x10/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x12 130x10 140x8 150x6
squats 135x10 225x10 275x5 315x5 365x5 405x5 500x5
banded leg press 180x12 270x10 bands added 360x12 450x12 540x12 630x12 720x10
walking db lunges 50x10/3
ghr x10/2

done for the day. felt super good and strong today. i did get a little bit of cramping in my adductor but i dont think i hurt anythig. everything fired and felt great other than that little bit of cramping. great session today and i am really happy with my progress so far. i guess taking that day off yesterday made a huge difference haha


meal 1
2 protein muffins
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
got a party at a steak house. so cheat today prob wont be that much of a nasty cheat

[guns01]

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

yesterday

calves/chest/tri/shoulders

machine toe press 150x10 170x10 190x10 210x15ds 130x10/did this for 4 rounds
hs incline press 45x10 70x10 90x12 115x10 135x8 180x6
db press 40x8 55x8 70x8 85x8 105x8
incline bb press 265x10/4
rope press downs ss 100x12ss 110x12ss 120x10ss 120x12ss
floor press ss ss225x5/4
reverse peck deck ss 75x15ss 90x15ss 105x15ss 105x15ss
banded face pulls ss ss x10/4
db lats 20x15/3

done for the day. legs are a wreck and lower back is sore. the little adductor strain is not happy at all. i know i didnt hurt anything for sure but man is it not happy at all. today was a very good heavy day as well. felt really good and strong for the duration of the workout. first time doing floor presses which were quite interesting. they did feel like they put a whole lot of stress on the elbow tendons and very very low on the tricep insertions. i guess that could be good or bad. my elbows dont hurt at all but i could def feel the pressure. nothing i would do every week for sure. monday is an off day, so i can go into back really fresh and strong. i def do need it after moving some serious weight the last 2 days. other than the above complaints i actually feel pretty damn good. i will note my bp is starting to climb up a little bit. i am about to finish this program up so much more cardio will be coming into the next run


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[qhams]

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

Workouts looking good Guns.

[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
sm bent rows 115x8 135x8 185x8 225x8 275x8/3
banded suit case rows 35x5 60x5 70x10 80x10/3
stretchers 100x10 120x10 140x10
banded deads 135x5 185x5 225x5 275x6 (damn heavy)
lying leg curls 80x10/6

done for the day. i am still a little tight in the hip flexors and low back. not sore anymore just was a little bit tight. great session today though. everything went smooth and no issues. banded deads are a *****


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
going to have some ice cream today and that's it