Follow Along G's Run to the NA's

[guns01]

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

today:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
dual handle low rows 30x10 40x10/2(warmup) 50x10 60x10 70x10 80x10
mag ng low rows 120x8 140x8 180x8 200x8
bent over cable rope pullovers 80x10 100x10 120x10 120x10
rack pulls 135x3 225x3 315x3(feelers) 315x5/4
hypers x20 x20 x15 x15
machine crunches 30x15 40x15/3
seated calf raise 25x10 50x10(warmups) 100x20/4

done for the day. nothing unusual to note today as everything feels really good. i did go down to my preseason small belt though. i was on the last hole on my extra large one and couldnt tighten it down any more.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly and 1tbl spoon natty pb
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1 cup green beans
1/2 cup sour kraut

[rnixon]

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

it means that my planned day off didnt run at the same time as my programming day off did. so i had to shift my sched in order to hit it correctly. they way i am training now you have to take specific days off so that you arent hitting muscles in under 48 hours. no way i could hit legs with less than 48 hours in between regardless if they are main days or secondary days they still break me off. so in my mind back was supposed to be yesterday for me but programming says off. so i took the day off haha

Roger

[guns01]

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

What does due to programing mean dude?

it means that my planned day off didnt run at the same time as my programming day off did. so i had to shift my sched in order to hit it correctly. they way i am training now you have to take specific days off so that you arent hitting muscles in under 48 hours. no way i could hit legs with less than 48 hours in between regardless if they are main days or secondary days they still break me off. so in my mind back was supposed to be yesterday for me but programming says off. so i took the day off haha

[rnixon]

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

today:

unplanned day off due to programming


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
16oz tilapia
1 cup steel cut oats
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

What does due to programing mean dude?

[guns01]

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

today:

unplanned day off due to programming


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
16oz tilapia
1 cup steel cut oats
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

chest/delts/calves/abs (some light posing as well)
10 min treadmill warmup
rumble roller and stretching
db press 25x8 40x8 55x8 70x8 85x8 100x8 (3/4 reps with constant tension)
sm incline press 135x6 185x4 225x6 255x6 275x6 (felt damn good and strong today)
bench press 1and 1/2s 135x6 205x6/4 pause 4in above chest for 2 count then all the way down for 1 sec then explode back up. these are brutal
dips ss x10/3ss
reverse peck deck ss75x30 ss75x30 ss75x30 (burn like hell and was failing on last 2 around 16 but forced them out)
seated db lats ss 20x8ss 25x8ss 30x8ss 30x8ss
seated db press ss50x8 ss60x8 ss65x8 ss70x8
machine crunches 30x15/5 at the top of each rep did vaccums before crunching down. these sucked and the coordination is a pain but they hurt bad
posed a lady in the gym for physique so i got about 20 mins of posing work done myself
toe press ss 170x10ss 190x10ss 250x10ss 290x10ss
tibs raise ss50x25 ss50x25 ss30x25 ss30x25 (was having trouble hitting rep range so i had to drop the weight a bit)

done for the day. great workout today and apparently i am getting a little stronger on my pressing. thats a good thing cause i just increased cals a bit so it is working. now i just have to watch the scale and make sure i dont start gaining again.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1 1/2 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
1 cup basmatti rice
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[rnixon]

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

Dam if I want giant killer status I better stay on my A game...

[guns01]

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

I want your trainer look at that sick cheat Meal ��

he normally doesnt give small cheats until around the 4-6wk mark and that's only if they are needed to prevent stalls. only reason i am having cheats this crazy is i am just trying to come down in weight a bit and i am not getting stage ready. they sure are nice though haha

[guns01]

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

Hella leg day my brother

kinda of a crappy one but since i was fully recovered it was good enough for gov work. pace was brutal though haha

[rnixon]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

I want your trainer look at that sick cheat Meal 😢

[MOUNTAIN-MAN]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

Hella leg day my brother

[guns01]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

Creep up those carbs to at least 10grams a day

Your diet looks mysteriously like gusto's....

he has a pretty good coach working with him haha.

[LittleTom]

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

today:

back/bis/calves/abs
10 min treadmill warmup
rumble roller and stretching
sm bent rows 95x10 145x10/2(warmups) 195x12 245x8 265x8
assist chins x10/3
incline rope pullovers 80x10 90x10 110x10
db rows(ng) 40x10 45x10 50x10 55x10
hypers x25/2 (these sucked haha)
db hammers 15x12 20x12 25x12 30x12
cable concentration curls 25x10 35x10 45x10
machine preachers bth 40x10 50x10 50x10
toe press 190x10 230x10 290x10 310x10
lying leg raise x10/4

done for the day. great secondary back session in today. nothing really significant to note today other than my legs are still brutal sore and i am pretty wiped out for the week. i am def going to have to creep up the carbs this upcoming training week. i think i am hindering recovery keeping them way to low. other than that everything feels the way it should and its going very well.



meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz ground turkey w/sugar free maple syrup
1/2 bag broc
1/2 cup sour kraut

Creep up those carbs to at least 10grams a day

Your diet looks mysteriously like gusto's....