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Follow Along G's Run to the NA's

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  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/chest/delt/tris(seconary)
    10 min treadmill warmup
    roller work
    incline situps x15/4
    machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 (10 sec rest only)
    hs incline press 45x10 70x10 70x10 70x10 (same rest and i was burnt out haha)
    hex press 45x12/4 (same rest)
    machine flyes 135x10ss 150x10ss 165x10ss
    over and backs ss x10/3
    reverse peck deck 80x30/3 (20 sec rest)
    db lats 25x10/4
    spider walks x3/3
    v bar pressdowns 120x12 140x12 150x12 160x12 (10 sec rest)
    one arm over head db extensions 30x10/4

    done for the day. super quick pump workout that the pump was really good on. fast pace and no issues at all today. only thing that is really note worthy is my stomach is still full as hell and i am loving the diet changes haha. i am not hungry at all full and feel really good.


    meal 1
    4 whole eggs
    1 cup oats
    2 tbl spn almond butter
    meal 2
    12 oz ground turkey
    16oz sweet potato
    1tbl spn coconut oil
    intra
    2 scoops intra md 1 scoops intra md eaa +
    meals 3
    16oz tilapia
    8oz sweet potato
    1 tbl spn coconut oil
    meal 4
    12 oz ground turkey
    8oz sweet potato
    meal 5
    12oz turkey
    1/4 cup sour kraut
    1 tbl spn coconut oil
    meal 6
    12oz turkey
    green veges

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    yesterday:

    abs/legs(secondary)
    10 min bike
    standing lat pd crunches 70x15/4
    roller work
    lying leg curls 60x10 80x10 90x10 100x10 110x10 120x10 130x10 120x10 120x10
    adductor 150x10 190x10/4
    reverse hacks 90x10 115x10 180x6 230x6 270x6 320x6 360x6 450x6
    machine leg press 390x20/4

    done for the day. damn sure not the best and productive workout in a while. i got my curls done no problem, then had to wait on the adductor, finished those then no squat racks open. so i waited and waited and waited for these stupid ass weak power lifters to do whatever in the hell it is they were doing. finally after cooling down a second time and being highly irritated i opted for the reverse hack. now keep in mind if they were actually working hard and progressing it would have been no big deal but these two ass holes were squatting when i got to the gym. so they had spent probably an hour and a half just on squats and sad fact of the matter is they werent even using max weights or doing more than 2 reps. smh at the inconsideration and cluelessness of those two people. oh wait, they actually videoed each and every set and would drop to the floor after each set of anywhere between 185 and 255ish. i never point out the amounts that people are actually doing but give me a damn break, they claim to be power lifters and i know they come close to 500lbs or more on their maxes. i honestly think they were doing fake videos to post up about how hard they are working and not putting their weights into the frame.

    anyway, got my bp up a little bit and finished up as best as i could. i did get some good blood back into my quads with the fast paced leg presses. that was the only success of the entire workout. i had another graston session done yesterday. almost no pain at all for the most part, low back was a little tender from deads but over all my back is on the money. i got one more and then we move to the legs haha. i start sweating thinking about that pain and she laughed at me when she brought up moving onto the next area. good times. diet came down the last few days but holy crap i am full as hell 24/7 for some reason. i am thinking the increase in fat is slowing digestion down a bit and making me stay and feel fuller. my last meal of the day is a workout to get in right now and i pour sweat every time i eat. so my metabolism is wide open.


    meal 1
    4 whole eggs
    1 cup oats
    2 tbl spn almond butter
    meal 2
    12 oz ground turkey
    16oz sweet potato
    1tbl spn coconut oil
    intra
    2 scoops intra md 2 scoops intra md eaa +
    meals 3
    16oz tilapia
    8oz sweet potato
    1 tbl spn coconut oil
    meal 4
    12 oz ground turkey
    8oz sweet potato
    meal 5
    12oz turkey
    1/4 cup sour kraut
    1 tbl spn coconut oil
    meal 6
    12oz turkey
    green veges

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/back/bi (primary)
    10 min treadmill warm up
    incline sits x15/4
    lat pd crunches 85x15/4
    chest supp ng rows 60x10 75x10 90x10 135x15 150x12 165x10 180x8
    mag ng pulldowns 100x10 120x10 140x10 ds180x6ds 140x8ds 100x17
    db rows 120x8/4 (20 sec rest only)
    rack pulls (mid shin) 135x2 225x2 315x2 405x5/4(1min rest) these were actually pretty good and had great speed surprisingly because i was toast
    drag curls 95x15/4 (20 sec rest)

    done for the day. session felt awesome today. no issues at all with contractions or anything at all bad. my low back is a little pumped and tight from the pulls but man it was so light and smooth i was blown away with the speed for sure. no breathing issues either haha, which is another huge plus. new changes to the damn diet and i feel full is crap for some reason. idk if it is the addition of the fats slowing digestion or what but man i feel full as a tank. i figured that was going to hinder my training today also but not at all. i got a great workout in and even some good eccentric less at the end


    meal 1
    4 whole eggs
    1 cup oats
    2 tbl spn almond butter
    meal 2
    12 oz ground turkey
    16oz sweet potato
    1tbl spn coconut oil
    intra
    2 scoops intra md 2 scoops intra md eaa +
    meals 3
    16oz tilapia
    8oz sweet potato
    1 tbl spn coconut oil
    meal 4
    12 oz ground turkey
    8oz sweet potato
    meal 5
    12oz turkey
    1/4 cup sour kraut
    1 tbl spn coconut oil
    meal 6
    12oz turkey
    green veges

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/chest/delts/tris(primary)
    10 min treadmill warm up
    roller work
    standing lat pd crunches 70x15/4
    incline db press 25x8 45x8 65x8 85x8 105x8 (solo so i didnt have help going heavier)
    machine flyes 135x10(1) 150x10(1) 165x10(1)
    bench press 135x6/2 225x6/3 ds225x6ds 185x6 135x30
    machine press 140x8ss 150x8ss 160x8ss
    banded over and backs ss x10/3
    db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10ds (ds didnt go as planned because all the dbs were taken)
    reverse peck deck fly 75x20 90x15 105x12 120x10
    spider walks x3/3
    rope pressdowns 80x12 100x12 110x12 ds 120x10ds 100x10ds 80x10(1)

    done for the day. great workout even though it was crowded and i had a couple of waits and couldnt use some of the dbs i needed to. still got a nasty pump and got it all knocked out really effectively. dietary changes in effect and i am not stoked haha. feeling good though.


    meal 1
    4 whole eggs
    1 cup oats
    1 tbl spn almond butter
    meal 2
    12 oz ground turkey
    16oz sweet potato
    intra
    2 and a half scoops intra md
    meals 3
    16oz tilapia
    8oz sweet potato
    1 tbl spn coconut oil
    meal 4
    12 oz ground turkey
    8oz sweet potato
    meal 5
    12oz turkey
    1/4 cup sour kraut
    1 tbl spn coconut oil
    meal 6
    12oz turkey
    green veges

    Leave a comment:


  • LittleTom
    replied
    Re: Follow Along G's Run to the NA's

    Nice leg session guns.

    Super double nacho burger..... Gonna have to try that. Keep crushing brother.

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    legs(primary)
    10 min treadmill warmup
    standing lat pd crunches 70x15/4
    roller work
    glute kickbacks 60x8 70x8 80x8 100x8 110x8 120x8/2
    lying leg curls 60x12 80x12 100x12 120x12 130x12 150x12 ds150x10ds 120x10ds 100x10ds 80x10(1)
    leg press 200x20 290x20 380x20 470x20 560x20 630x20 720x20 720x20 720x20 720x20
    bulg split squats 25x8 45x8 65x8 ds85x8(1)ds 65x8(1)ds 45x8(1)ds 25x8(1) yep sucked ass
    double banded good mornings x20 x17 x15
    stretching and flexing

    done for the day. great freaking session today. i moved super quickly from set to set and got one hell of a heavy pump. i actually needed a partner today so i snatched up one of the gym workers husbands and killed him haha. he held his own even though we went back to back on each and every set. he did need the puke bucket and wont be able to walk for a few days haha. good times. stand by those that are following for some diet changes and even more improvements going into this season. now i am leaning down even more and slowly backing out of gaining and working on refining everything up nicely. should be very nice change of pace


    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    4 scoops intra md
    meals 3
    16oz tilapia
    8oz sweet potato
    meal 4
    super dbl nacho burger
    fries
    2 cups peach ice cream
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/back/bis(secondary)
    standing lat pd crunches 70x15/4
    lat pd crunches 85x15/4
    mag ng cable orws 70x10 85x10 100x10 120x10 140x10 160x10 180x12 200x10 220x8
    cybex pro grip rows 120x12 135x10 150x8 (first time used this and it is a great machine)
    dual handle sup pd 85x12 100x10 120x8
    ng traction machine pds 90x10 110x12 120x10 140x8
    prone shrugs on tbar 70x12ss 95x10ss 95x8ss
    banded face pulls ss x8/3
    incline rope pullovers 80x12 100x10 120x8
    banded good mornings x20/3
    spider curls 25x10/4(back to back no rest)
    db hammers 30x10/4 (10 sec rest)

    done for the day. another great day other than being slammed to the gills on the gym floor. i actually had to wait a few times and ended up cooling down so some of the extra sets i had to do i didnt even note. i did get a great workout in nonetheless with a great pump. my elbow is a little fired up at me right now and shoulders as always. neither is too bad but i am still noting it so i can see how long it takes to get better and where the issues is occuring so i can try to eliminate it a bit.


    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    2 and a half scoops intra md
    meals 3
    16oz tilapia
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • Trixie
    replied
    Re: Follow Along G's Run to the NA's

    Sorry I've been missing so long:

    Looks like you are killing it and getting the results that you are after. So great to hear that you can keep the pace up and still breathe like a human, feels great doesn't it? I'm thinking I may need to see some of these great results you are getting this winter. I would add the emoji (This thread is useless without pictures) BUT we all know that would be a lie. Thank you as always for everything I get to learn from your thread. Much love.
    ~Trixie~

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/chest/delts/tris/calves(secondary)

    incline situps x15/4
    leg raises x15/4
    roller work
    ng machine press 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 (10 sec rest only after 100lbs. i did the other sets back to back)
    banded hs decline x8 25x8 50x8 75x8 50x8/2
    hex press 45x12/4
    machine flyes 120x10ss 135x10/4ss
    banded over and backs ss x10/4
    reverse peck deck flyes 75x30/3
    db lat raises 25x10/4
    spider walks x3/3
    reverse grip cable pds 80x12 90x12 100x12 110x12 (15 sec rest)
    db skullies 35x10/4
    seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 125x10ds 100x10ds 75x10ds 50x10
    tibia raise ss ss40x33 ss40x28 ss40x26 ss40x22 ss40x19

    done for the day. great session today. pump was almost as stupid as legs yesterday and the pace and rest were super fast. i think i am going to seriously push the pace from now on on these secondary days and drive max blood in. we will see what happens but man i think it sucks worse than heavy weight does. i am def not huffing and puffing at all which is a good sign that the additional cardio is doing what i am going for.


    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    2 and a half scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    legs(secondary)
    10 min treadmill warm up
    standing lat pd crunches 70x15/4
    roller work
    leg extensions 75x20 90x20 105x20 120x20 135x20 145x20
    squats 135x10 225x20/4 (serious kick in the nuts)
    front raise on the hip machine 70x10/3
    lying leg curls 80x15 90x15 100x15 100x15

    done for the day. holy sweet baby jesus this was absolutely brutal painful pump. i honest to god do not think another drop of blood could have went into my legs. i even pushed the pace hard and it made it 10x worse haha. i was very happy to have this one finished cause i could barely walk out. i would say a very successful and productive day today.

    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    2 and a half scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/back(primary)
    10 min treadmill warm up
    standing lat pd crunches 70x15/4
    lat pd crunches 85x15/4
    rumble roller work
    meadow's rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8/3 ds100x8ds 75x8ds 50x8ds 25x8
    assist chins death x8 x8 x8 x6 x8 x6 wide med ng
    t bar rows 45x8 70x8 90x8 115x8 135x8
    cable sup pulldowns 50x20/2
    sled drag rows (two hands) 90x40 yards/4
    sled drag rows (one arm) 45x40 yards/4

    done for the day. great session today, moved with a quick pace but got some really great weight up. the chins sucked ass since they are very very hard for me to perform regardless of using the assist machine or not. i can still get a damn good contraction on them it is just hard to do for more than 6-10 reps. i am very happy with the workout and my wind is really really good for the duration of my sessions lately. so we are making some damn good progress across the board. calves are still a little tender, not sore but tight, so i left them alone again today. i am ready to get down to the nitty gritty and get these preps under way to see just how much i have added on and honed this year.


    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    4 scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    chest/delts/tris
    10 min treadmill warmup
    banded hs decline x8 x8 25x8 45x8 70x8 90x8 115x8ds 70x8ds 45x8
    incline press 135x6 165x8 195x6 225x6 255x6 285x6
    db flat press 70x10 80x10 ds90x11ds 70x12ds 60x10
    db lats 20x15 25x15 30x12 35x11
    reverse peck deck 60x30 75x25 90x20 90x15
    rope pressdowns 90x12 100x12 110x12 100x12
    one arm overhead db extensions 30x12/4

    done for the day. shoulder and elbows were very angry at me today. if i were a betting man i would say i pushed a smidge to hard on the contractions with the bands today. when you use speed and drive hard to lockout it seems like it aggervates my elbows and shoulder quite a bit. still got to get it done, i need to work on getting my groove a little better and stopping my lockout a little bit shorter at the top. i am actually a little bit sore today, so the weekend even after the christmas binge was very productive.


    meal 1
    home made protein pudding w/cor not oats
    meal 2
    protein cakes
    intra
    2 and a half scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • MOUNTAIN-MAN
    replied
    Re: Follow Along G's Run to the NA's

    Guns u have the best journal on the net very detailed I learn from it Ed thanks for putting the time in the thread

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    legs(primary)
    10 min treadmill warm up
    roller work
    glute kickbacks 70x8 80x8 90x8 100x8 110x8 120x8 140x8
    leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds 990x6ds 900x8ds 810x10ds 720x12ds 630x14ds 540x16ds 450x18ds 360x20ds 270x22ds 180x24ds 90x30
    sissy squats x10/3
    ssb squats 165x10 215x10 255x10 305x10/2
    seated leg curls ss150x10ss 165x10ss 180x10ss
    db stiff leg deads ss ss75x6 ss85x6 ss95x6

    done for the day. a little lower back pump today but not to bad. the knee is a little bit angry but no where near what it was last week, i actually didnt wrap it for the duration of training today, so that is a very good thing. i ate way way to much yesterday and i dont think i need any sugar at all for a bit. i got bloated gassy and felt like absolutely garbage last night but man was it good and worth it haha. i would say it transfered over to the pump and great session i had today though


    meal 1
    16oz tilipia
    1/2 cup cream of rice
    meal 2
    protein cakes
    intra
    4 scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut

    Leave a comment:


  • guns01
    replied
    Re: Follow Along G's Run to the NA's

    today:

    abs/back(secondary cut short)
    10 min treadmill warm up
    roller work
    standing lat pd crunches 70x15/4
    mag sup grip low pulley rows 70x10 85x10 100x10 120x12 140x12 160x12 180x10 200x8
    sm bent rows 70x10 185x12 235x10 285x8
    dual handle sup pulldowns 100x10(to much to hold contraction) 70x12 85x10 100x8
    pro grip traction machine 100x12 120x10 140x8
    t bar lower trap shrugs 45x12 70x10 95x8

    done for the day. i cut today's workout short because the gym was stupid crowded and it was taking way to long and i kept cooling down waiting. great workout though with a great pump and i did put in some damn good work even though i was pissed off and frustrated with stupidity running amuck. feeling great overall today though and i am stoked for 2 days of goodies.


    meal 1
    16oz tilipia
    1/2 cup cream of rice
    meal 2
    protein cakes
    intra
    2 and a half scoops intra md
    meals 3
    16oz chicken
    8oz sweet potato
    meal 4
    16oz turkey
    8 oz sweet potato
    meal 5
    16oz turkey
    1/4 cup sour kraut
    their is going to be various goodies tossed in today from meal 5 on. sugar cookes from the kids to santa for sure with some egg nog. the rest i have no clue what the mrs has lined up for the big guy in red

    Leave a comment:

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