Follow Along G's Run to the NA's

[guns01]

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

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

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it's a prowler sled. one you push pull row or pretty much anything you can imagine with it haha. it is probably close to the worse cardio in the world but does so many great things and takes half the time to get done haha. recovery, build cario and add some tissue. i immediately jumped on board and now i am a believer.

[thudgens96]

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

today

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
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 patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
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 patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

[guns01]

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

today

calves/arms/cardio

seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 150x10ss 175x10ss
tibia raise ss 30x20 ss30x20 ss30x20 ss 30x53 ss30x37 ss30x31
db curls (warmups) 5x8 10x8 15x8 25x8
b bar press downs ss 80x10 100x10 120x10 140x10(warmups) 160x10ss 180x10ss 200x10ss 200x10ss 200x10ss
db curls w/fg attachment ss ss30x8 ss35x8/4
bench dips ss x21ss x19ss x17ss x17ss
ez bar curl w/fg attachment ss ss80x6/4
db hammers w/fg attachment ss 40x8ss 35x8ss 35x8ss
db skullies ss ss30x12/3
8min step mill intervals 1-1 (was going to do 10 but i was ready to piss down my leg and had to quit(

done for the day. stupid nasty pumps as always. everything felt really good and smooth today. not as strong as i felt i was going to be going in but the grip attachments make movements very difficult and you have to use much lighter weight for damn sure. great and successful day. friday will begin my ramp up again. cardio abs the whole shebang


meal 1
4 whole eggs
1/2 cup whites
2 english muffins 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 patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[guns01]

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

YUM patty melt!

i have been using this flat out bread stuff that is carb controlled and i have been pounding them. it's a new love of mine haha and they are extra extra tasty, almost crispy in texture on the grill like a cracker

[guns01]

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

YUM patty melt!

i have been using this flat out bread stuff that is carb controlled and i have been pounding them. it's a new love of mine haha and they are extra extra tasty, almost crispy in texture on the grill like a cracker

[BABY1]

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

YUM patty melt!

[guns01]

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

today

calves/chest/delts

machine toe press 170x10 190x10 210x10 250x10(10)x10(10)x10(10)/3
seated calf raise 140x10/3
incline db press 25x8 40x8 55x8 75x8/8
bb front raise 40x12/4
db rear lats ss 25x15/4ss
spider walks ss ss x3/4

done for the day. nothing crazy or fancy today and actually even though it was a 4am morning i actually felt pretty good. i picked the perfect weight for the 8 sets of inclines. so everything went very good. the calf training burned and hurt like a mother and they stayed pumped up for about 3 hours haha. so i would venture to say that was successful as all hell. day of yesterday fro a good rest even though i was running around all evening for sports. also something i noticed that i normally dont have is my veins are showing really really well in my legs and calves. that normally dont come on until about 4-6wks out from a show. i am not a naturally venous person except when i am super lean. so my off season gaining is going great



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 patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[MOUNTAIN-MAN]

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

Guns is and will always be the man

[thudgens96]

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

Awesome work brother!

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[guns01]

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

today

back

10 min treadmill warmup
roller work
bent rows ss 95x8 135x8 185x8 ss starts 225x8ss 275x8ss 315x8ss 335x8ss
one arm cable rows ss ss40x6 ss55x8 ss70x8 ss85x6
ng pullups x10 x8 x8 x8
dead lifts shrugs 135x6x18 185x6x18 225x6x18 275x6x18
dead lift shrugs round 2 245x1x1 1 rep of each for 5 minutes straight with 10 sec rest between each rep. fucking brutal
hypers x41

done for the day. great heavy session in today and my hands are destroyed haha. i am toast from it though. that final dead lift shrug combo for 5 mins straight was a serious kick in the nuts. i wanted to go for 315 for the set but my hands were so torn up their was no way even wrapping it. it would have ripped open my hands even more. so i pulled the weight back and bit and went to work. fantastic pump across the board and done sir done.


meal 1
egg sandwiches
1/2 cup oats
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 patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat
going to be chili cheese dogs with cole slaw and the fixings
slice of cake or two

[guns01]

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

today

chest/delts/tris/back

10 min treadmill warmup
flat db press 25x10 40x10 55x10 70x10 85x10 100x10 115x10
incline bb press 135x6 185x6 225x6 275x6 315x6 315x6 315x6
dips x10/4
v bar press downs ss 150x10ss 160x10ss 170x10ss 180x10
close grip push ups ss ss x27 ss x21 ss x17 ss x14
wide grip chins ss x11ss x10ss x9ss x8ss x8ss
banded face pulls ss ss x15/5

done for the day. super strong today. i actually hit some really good weight and felt good for the most part. shoulders and elbows are a little tight and beat up. more so tight and stiff than anything but def noteworthy. legs are good to go but my knees were freaking screaming all evening haha. good today but man i must have jacked them up good yesterday as well. eh off day coming up monday so time to heal and recover.


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 patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[guns01]

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

today

legs

5 min stationary bike
roller work
ghr x12/6
banded leg press 90x8 180x8 270x8(added bands) 470x8 670x8 760x8/4
walking db lunges 55x8per leg/3
reverse hacks 90x8 180x8 270x8 360x8
ssb good mornings 75x20/2

done for the day. dragging ass today but still a great session. took way to long between me having congestion issues and one of my partners dragging ass, the time was way slow. i hate dragging ass. the pump kept getting worse and worse so i wasnt cooling down or losing my pump at all. no idea how that happened though. i didnt feel as strong on the leg press today either and that light ass weight with the bands felt heavy as hell. i will call the session today a medium high success haha.

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 patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
cheat meal. idk yet what the main meal will be but ice cream is on the agenda for sure

[guns01]

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

yesterday

calves/arms

seated calf raises 50x10 75x10 100x10 150x10/3
v bar press downs 80x10 100x10 120x10 140x10 160x10 180x10 200x10/4
bench dips ss x17ss x16ss x 14ss x 12ss
banded jm press ss ss135x8 ss115x8 ss115x8 ss115x8
db curls w/fatgrips ss 5x10 10x10 15x10 25x10 30x8ss 30x8ss 35x8ss 35x8ss 35x8ss
ez bar curls ss ss70x6/5
db preachers 35x8/3
reverse bb curls w/fatgrips 40x12/3

done for the day. as usual stupid painful pump. the banded jm press after the bench dips was just ignorant. i started at 135 and had to cut it down to 115, it felt stupid heavy and i barely got the first 8. the rest of the workout was brutal but felt awesome. got in and out in about an hour and some change also so that was a good pace without coughing up a lung.


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 patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

i am really digging the addition of the patty melts. i figured i would be burned out by now but nope they are delicious

[guns01]

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

Maybe I should consider doing some of these workouts.

I use to use Ian King protocol of periodization.

Week 1 - lighter weight, higher reps, nothing to complete failure, walk out feeling refreshed.
Week 2 - med. weight med. reps some sets to failure and some sets backed off
Week 3 - heavy weight mixture of reps but more lower reps. Sets done to failure.
Week 4 - repeat week 1.

He actually does it in two week intervals (1-2) (3-4) (5-6)

Anyways I made some great progress in terms of strength training like this, but mentally it is hard because I equate leanness with more energy expenditure and intense training. Crazy thing is I know it is more about nutrition. Guess I try to keep fouling myself. Slow learner. HA!

nutrition you are 100% right about. that's the biggest and most important part of the game for sure. now with are programing we dont change up that way but we will waiver volume and intensity over a 12 wk period. the intensity and volume ramps up over the first 6wks and then back down. the primary and pump days really arent the fluctuations as much as the intesnsity and volume do. recovery is what drives everything in training. that and knowing your body well enough when to push forward and when to pull back. my joints and how tired i feel are usually the indicators i use for that but 95% of the time my nutrition is spot on. i do feel a lot worse after my cheats but they keep me sane and driving forward without becoming way out of shape eating whatever i want after i hit my numbers for the day. that worked for me in my younger days but now not so much. my bp will get out of hand if i let it slip to much and it is much harder to get in shape wihout dooing an ass load of cardio. that in turn eats up more muscle than i like. you can look back over my last semi prep and i got into show ready shape with no fat burner at all and no more than 14 min of actual cardio 2-3 days a week. that is even impressive to me