Follow Along G's Run to the NA's

[guns01]

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

today

delts/abs/calves/cardio (leg recovery)

5 min stationary bike warmup
roller work
reverse peck deck fly 75x30/3
seated db lats 25x10/4
spider walks x3/3
decline leg raise x10/6
standing calf raise 215x10 255x10 275x20 295x20 315x20 335x20 355x20 375x20
sled drags 4 rounds 40 yards each with 160lbs additional resistance. only took about 45 sec between rounds

done for the day. nothing special today just a nice fast shoulder pump with some calves and abs. ass and hams are still smoked checked from monday haha. i added the sled drags in there to flush the area out before hitting legs again tomorrow. hopefully that does the trick. back feels quite a bit better and looser today as well. so 3 days in and i am smoke checked haha. only injury issue i may have is i am either smashing the hell out of my nuts or i have a hernia developing somewhere in my nut area. i can brace my abs hard and it doesnt hurt at all. now it does throb pretty good pretty constantly that's why i am leaning more toward it being a leg smashing my junk issue haha. to much detail but it needs noted so i can come back to it if need be. nothing like having legs so medium that you smash the boys when you walk and or train them haha


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz chicken in home made cns
75g no yolk noodles
2 tbl spn coconut oil
meal 4
8oz turkey burgers on wheat buns
5oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

legs(#2)/calves/abs

5 min stationary bike warmup
roller work
seated leg curls 105x8 120x8 150x8 180x8 180x8 ds 180x8(8s)ds165x8(8s)ds 150x8(8s)
db stiff leg deads 50x10/6 (60sec between sets)
h&w leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
seated leg curls 50x12 75x12 125x12/4
leg raises x10/4

done for the day. nice easy day today with as usual a stupid pump. kind of nice not to have to get way up so heavy on all the movements for a change of pace. no lower back stress today since tomorrow is back day, so that was a nice change as well. all in all everything feels pretty awesome today. ass and hams may get a bit tender but i doubt it. i do have them again on saturday so i hope not haha.


meal 1
protein pudding
2 tbl spn pb
meal 2
2 p28 bagels
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz chicken in home made cns
75g no yolk noodles
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

back/bis/abs

5 min stationary warmup
rumble roller work
stand hs iso lat pulldowns 25x8 45x8 70x8/4 (awkward and heavy)
sm bent rows 135x10 225x10/4 (got a little pinch in low back so i didnt push it)
pro low rows 60x10/4
db shrugs 50x10 80x10/2
hypers x20/3
preachers 60x10/3
incline db curls 25x10/3
decline situps x10/4

done for the day. nothing for the record books at all today but a great workout either way. first movement nailed the lower lats and rib meat very well but it was awkward as noted. the bent rows were really really light but my left hip and lower back are a little bit tender and i damn sure dont want to hurt it. so i opted for more squeezing the piss out of them as opposed to moving good weight and beating the area up really bad. my lats def still got beat up though. so that was a successful selection haha. great pump but i am wrecked. it was another 4am day so that didnt help any either. looked forward to a couple doughnuts on sunday's off day.


meal 1
protein pudding
2 tbl spn pb
meal 2
8oz steak
8oz sweet potato
2 tbl spn grass fed butter
intra
3 scoops intra
meal 3
8oz chicken in home made cns
75g no yolk noodles
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

legs(#3)/calves

5 min stationary bike warmup
glute kick backs 90x12 110x12 130x12 150x12
frog squats 90x12 140x12/3
sm lunges 135x8/3
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 150x10ss
hammer slide calf raise ss x10/5 (weird selectorized machine. so i have no clue what the weight were)

done for the day.. training week 1 is in the books. great week of ruthless training for sure. today my knees were a tad bit ill tempered but it is cold as hell and they were tender last night already. good day with nothing close to failure at all and at a different gym in my area. actually a gym that i trained at exclusively for a few years. not the best vibe in there any more and lots of illegal personal training going on by a bunch of hack clowns. pretty packed also which i am not a fan of at all. either way we got it busted out with no issues at all and i get a doughnut day tomorrow so a perfect ending to the week.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
10oz shrimp
8oz sweet potato fries
2 tbl spn coconut oil
meal 4
10oz shrimp
10oz red potato(fried)
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

legs(#1)/calves/abs

5 min stationary bike warmup
roller work
seated leg curls 105x10 120x10 150x10 180x10 195x10 210x10
lying leg curls ds 120x10ds 100x10ds 80x10 (ham stretch for 30 secs)
ssb squats 65x8 155x8 205x8 245x8 295x8 335x8 385x8
leg extensions (death set) 105x8 120x8 135x8 ds 150x8(5s)ds 135x8(5s)ds 120x8(5s)ds 105x8(5s) 2 rounds 30 sec each quad stretch)
standing calf raise 215x10 255x10 275x10(10s) x10(10s) x10(10s) for 2 rounds
standing lat pd crunches 70x10/4

done for the day. not a bad session today at all. moved some pretty good weight and got a pretty nasty pump. possible hernia flared up on me again or my nuts being crushed whichever one it is. i actually had no issues at all on my heaviest set of squats today so that's also kind of strange. it is also on the opposite nut haha. idk if it doesnt fix itself or i figure out how to get the boys right i am going to be paying the doc a visit in the next couple of weeks. yesterday was doughnut sunday so since i dont log my off days. i had 3 krispy kreme doughnuts for carb fuel today. and yes they were as good as i thought they were going to be. i even had one fresh hot and ready glazed in my 3.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
3 scoops intra
meal 3
10oz shrimp
8oz sweet potato fries
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

chest/tri/abs/calves

5 min stationary bike warmup
roller work
banded machine press 80x6 100x6 120x6 140x6 180x6 200x6 200x6 220x6 220x6
incline bb press 155x6 215x6 225x6 295x6 315x6
dips x8/3
pro incline db flys 35x10/3
ind grip cable press downs 110x20/4
incline db skullies 35x10/4
decline leg raises x10/4
seated calf raises 50x10 75x10 100x15/4

done for the day. early am and i still felt pretty good and strong. great speed and explosiveness for the duration of the session. only note worth thing today was my elbows were absolutely not happy at all with the stretch on the skulies. they were not feeling it at all. i did do 2 rounds of 30 sec shoulder chest and tri stretches at the end of my work. good stuff and happy but tired today


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
10oz shrimp
8oz sweet 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

delts/abs/calves

5 min treadmill warmup (didnt want my legs to pump up)
rumble roller work
reverse peck deck 75x30 90x20 105x10 120x10
db lats 25x10 30x10 35x10 40x10
bb front raise 30x12 40x12/3
handing leg raise x10/6
standing calf raise 275x8 295x8 315x8 335x8 355x8 375x8 395x8 395x8

done for the day. nice simple quick and easy day. nothing fancy at all and i am digging spreading everything back out with this high frequency style of training. since i am not a fan of arm specific days this is one of my favorite ways to have programming setup. nothing crazy to note today. i did have a small little cheat for my first meal today. i am good shape so i dont think it will hurt anything haha. i have striated glutes and my obliques are still showing at almost 280lbs. so i say i am holding pretty solid shape lol

meal 1
big steak omlette
egg nog pancakes
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[thudgens96]

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

You say your not a fan of arm specific days. What do you feel is the best way to train them. By far my least favorite body part to train

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[guns01]

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

You say your not a fan of arm specific days. What do you feel is the best way to train them. By far my least favorite body part to train

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i am not a big fan of specific work and i built my best base not training them at all. all i did was hitting chest shoulders back and legs and they grew awesome. i did hit legs once a week and everything else 2 times a week. you hammer the piss out of back chest and shoulders and they get enough work just from that. now you can throw in some stretch type movements and brach work for biceps at the end of back and chest day. that will give them a little umpf and help. i am not saying that this works for everyone but it gave me a hell of a nice base and didnt beat the crap out of my elbows and bicep tendons. but just like anything else you should go back and forth to keep them guessing and progress moving. i think the longest stretch i went without any direct work at all was 7 or eight months and i added 2 almost 2 and a half inches to them. that was in my way younger days but it worked

[guns01]

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

today

abs/legs/calves

5 min stationary bike warmup
standing lat pd crunches 70x10/4
roller work
lying leg curls 70x10 90x10 100x10 110x10 ds120x10(10s mid)ds 100x10(10s mid)ds 80x10(10s mid)
adductors 150x12/3
squats 45x10 135x8 205x20/4 (less than 2 min rest per set)
seated calf raise 100x25 100x25 100x20 100x17

done for the day. only real note i have for today is that my abs were actually sore going in to the workout. must have nailed them pretty good because they very very rarely ever get sore. knees were a tad tender also but i know that's from all the cold weather because once i got nice and warm they were good to go. great session and super nasty pump. we also added in two sets of 30 sec hip/glute/back stretches. they are called something but i cant remember haha.


meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (free range organic)
1 oat bagel
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[thudgens96]

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

i am not a big fan of specific work and i built my best base not training them at all. all i did was hitting chest shoulders back and legs and they grew awesome. i did hit legs once a week and everything else 2 times a week. you hammer the piss out of back chest and shoulders and they get enough work just from that. now you can throw in some stretch type movements and brach work for biceps at the end of back and chest day. that will give them a little umpf and help. i am not saying that this works for everyone but it gave me a hell of a nice base and didnt beat the crap out of my elbows and bicep tendons. but just like anything else you should go back and forth to keep them guessing and progress moving. i think the longest stretch i went without any direct work at all was 7 or eight months and i added 2 almost 2 and a half inches to them. that was in my way younger days but it worked

Thanks for the info brother. Crazy how much we think alike. I trained the same way for the last year. But started having a regular arm day a month or so ago and people have made comments on how much better than look. Just hate doing arms.



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[MOUNTAIN-MAN]

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

Still king of fitnessgeared

[guns01]

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

Still king of fitnessgeared

no rest for the weary man. older you get the harder you have to push or the young guys will catch you haha

[guns01]

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

today

abs/back/bis

5 min tread mill warmup
decline situps x10/4
sup pull downs w/iso holds 30x8 40x8 50x8 60x8 70x8/3
meadows rows 50x10 75x10 100x10/2
rack pull ss 135x2 225x2 315x5ss 315x5ss 315x5ss 315x5ss
chins ss x8/4
db pullovers 50x12/3
incline db concentration curls 25x10/3
db hammer curls 30x10/3

done for the day. nut was not happy on those deads for sure. the throb is brutal haha. one more day and a day off and i got legs again tomorrow. early day today but still felt nice and strong. the pulls today even though low end reps were setup to be a little on the lighter side. they felt really good though and right on point for what was called for. now rest and chill for the rest of the day. i did pull back on my diet and have 2 muffins for my pre workout meal hehe. its chrstmas season damn it and i needed a little kick


meal 1
protein pudding
2 tbl spn pb
meal 2
1 monster apple muffin
1 monster cherry muffin
1 tbl spn almond butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[thudgens96]

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

today

abs/back/bis

5 min tread mill warmup
decline situps x10/4
sup pull downs w/iso holds 30x8 40x8 50x8 60x8 70x8/3
meadows rows 50x10 75x10 100x10/2
rack pull ss 135x2 225x2 315x5ss 315x5ss 315x5ss 315x5ss
chins ss x8/4
db pullovers 50x12/3
incline db concentration curls 25x10/3
db hammer curls 30x10/3

done for the day. nut was not happy on those deads for sure. the throb is brutal haha. one more day and a day off and i got legs again tomorrow. early day today but still felt nice and strong. the pulls today even though low end reps were setup to be a little on the lighter side. they felt really good though and right on point for what was called for. now rest and chill for the rest of the day. i did pull back on my diet and have 2 muffins for my pre workout meal hehe. its chrstmas season damn it and i needed a little kick


meal 1
protein pudding
2 tbl spn pb
meal 2
1 monster apple muffin
1 monster cherry muffin
1 tbl spn almond butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

Enjoy the muffins bro you have definitely earned them.

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