Follow Along G's Run to the NA's

[guns01]

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

today

back

10 min treadmill warmup
roller work
meadows rows x8 25x8 50x8 75x8 100x8/4
rack pulls ss 135x3 185x3 225x3 275x3 315x3 365x3 405x5ss 405x5ss 405x5ss 405x5ss
pull ups ss ss x11 ss x10 ss x9 ss x7
db pullovers 60x10/4
elevated low pulley rows 100x10 120x10/3

done for the day. really good and strong session in today. 405 felt perfect and moved nice and fast. so everything is firing really well. i figured they were going to be a pain in the ass because my hips glutes and hams are a little tight. no issues at all though. my freaking lower back and hip were screaming last night at bed time so i figured i was going to be wrecked this am but i wasnt. i feel awesome haha. my workout today took a hell of a long time today because one of the old power lifter guys decided to chat me up because he was squatting next to me. it was all good though because he held my platform while i was super setting. damn sure no cardio today haha not pushing my recovery and it was raining as well. probably needed to do a little bit but oh well, weather wasnt on my side.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
3-4 slice of pizza of some sort
maybe a small dessert(havent made my mind up on this or not yet)
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

That's a nice back session brother.

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[guns01]

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

That's a nice back session brother.

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thanks man. the old power lifter kept telling me man you are getting stronger set to set you should move up another couple of plates haha. i said yeah well i have more work to do after this and i dont want to lose my form. i probably could have pushed to 5 or 6 plates today but i probably would have lost speed and form so i figured no point in that. i think i have them again this week or next so i may push them a little harder. we will see

[guns01]

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

today

calves/chest

standing calf raise 315x10 355x10 395x10/10
decline db press 25x8 40x8 55x8 70x8 80x8
incline bb press 185x3 225x3 245x6 265x6 285x6 315x6 (actually kept speed on all sets)
incline db flys w/eccentric resis 40x8ds 25x8(er)/3
machine press 150x10/4
ladder press 3 sets at 3 levels to failure

done for the day. nice strong session today with no waiting at all. i did cut the decline db presses a little bit short because i didnt have anyone to pass db off to me and i didnt want to risk getting hurt kicking them back. i did them super slow motion to enhance the effect though. inclines were smooth and fast today. i literally was coming off the bench on every single set. so i am very very happy with the strength and pump today. on the ladder pushups my reps went up on the first level of each set. that was kind of weird while the other 2 levels went down. either way i will take it. only issue is i have sore glutes haha and i have legs tomorrow. should be interesting

meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
????????????
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

Coming off the bench ya I would say you had some speed behind them. Keep it up guns your my motivation.

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[guns01]

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

today

legs

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x15/5 (only 30sec rest between sets and these were a freaking *****)
leg press 200x10 290x10 380x10 470x10 560x10 600x10 780x10 960x10 *cut short, knee felt a little off so i didnt push it) 3 sec negatives also
squats 135x5 225x20 225x20 225x20 225x20
leg extensions 105x8 120x8 120x8(x20p)
machine leg press 1.5s 335x10/3

done for the day. damn brutal workout today. leg curls even kicked my ass hitting failure on the last 3 sets and literally barely getting the last rep or 2. then move onto the leg press and my knee felt a little off so i had to pull up a couple plates short on those. i think the slow negatives made a difference and my feet were shifting a little bit on me. so my knee def didnt like that at all. the squats sets of 20 no notes needed at all on that one. another day leaving the gym with my legs tight and buckling on me haha. great freaking day even if it wasnt the strongest.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
????????????
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

Yes sir brutal 3 sec negative with 960. Nice one guns

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[guns01]

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

Yes sir brutal 3 sec negative with 960. Nice one guns

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nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.

[thudgens96]

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

nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.

I will give it a try brother

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[guns01]

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

today

abs/calves/back

decline leg raise x10/4
machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
db rows 80x8 100x8 120x8/4
one arm sup pull downs 60x10/4
cable rope pullovers 120x12/4
constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
a1 pepercorn burger
fries
2 cookies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/back

decline leg raise x10/4
machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
db rows 80x8 100x8 120x8/4
one arm sup pull downs 60x10/4
cable rope pullovers 120x12/4
constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
a1 pepercorn burger
fries
2 cookies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Another good one when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

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[guns01]

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

Another good one when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

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yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha

[guns01]

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

today

abs/delts

hanging leg raise x15/4
rope crunches 60x10/4
super slow reverse peck deck 90x15/4(brutal)
ultra wide grip press ss 95x10ss 115x10/3ss
db lats ss ss25/10/4
hs shoulder press 45x10 70x10 90x10 135x10
incline db rear lats 20x30/3

done for the day. pretty straight forward and simple session today. it did deliver some nasty painful pumps though and i actually moved some pretty good weight. my lats are sore as hell which is note worthy. every time i got under to do the ultra wide press they let me know they were nto happy at all. super silly strict diet starts tomorrow yeah.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
philly cheesesteak
fries
prob going to house some serious cakes and pies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha

Best freakin bored years of my life

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[guns01]

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

Best freakin bored years of my life

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yessir getting paid to do nothing and be miserable. then go wide open then back to nothing haha