Follow Along G's Run to the NA's

[guns01]

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

today:

legs/rehab/prehab
10 min treadmill warmup
tkd banded knee bends
roller work
seated leg curls 90x12 105x12 120x12(warmups) 135x12 150x12 165x12 ds180x12 150x8 120x8
dead stop leg press 270x8 360x8 450x8 540x8 630x8ds 450x8ds 360x23 (only slight pain on first set or 2 and then nothing)
front squats 135x8 155x8 185x8 (no pain at all)
bulgarian split squats (went bodyweight only as precaution) x8(1)x8(1)x8(1)x8(1) this was 8 reps 8 sec iso hold then 8reps and so on
db stiff leg deads 50x8 65x8 65x8 70x8

done for the day. felt really good but still really didnt push it to far. pain was non existent once i got good and warmed up so i am guessing it is healing up really well. hopefully in the next 2-3wks i can be back it wide open and moving some good weights and growing again.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz shredded chicken
1 1/4 cups basmatti rice
broccoli
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

I miss my ugly beast. Cadbury nerd is OK for a couple days but I want my invincible ugly beast man back. Used to hate that avatar but now I want HIM back.
~Trixie~

funny thing is i didnt put up either one of them. i think fuzo did the ugly one and baby1 did the other cause i am special

[Trixie]

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

I miss my ugly beast. Cadbury nerd is OK for a couple days but I want my invincible ugly beast man back. Used to hate that avatar but now I want HIM back.
~Trixie~

[guns01]

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

today:

back/rehab/prehab/cardio(secondary)
10 min treadmill
roller work
giant sets
sm bent rows 115x10/3(warmups) 185x8gs 255x8gs 255x8gs 255x8gs
db pullovers gs 45x8gs 50x8gs 55x8gs 60x8gs
bent over db rows gs 50x8gs 55x8gs 60x8gs 65x8gs
banded face pulls gs x8/4
hangs 4 sets till failure
tri sets
one arm sup pulldowns 50x8ts 60x8ts 60x8ts 60x8ts
ng machine pulldowns ts 120x8ts 120x8ts 120x8ts 120x8ts
low cable rows ts 100x8 ts120x8 ts120x8 ts120x8
20 min stepmill cardio (lss)
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day and last day of my deloading. so i went in with a different secondary back workout planned and went straight into this one without even thinking about it until 3sets deep. the gym was insanely crowded because of the holiday so i had to substitute a movement because i had zero freaking patience to wait. all in all a very good workout overall and i felt pretty good once it was done.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

OK, I finally looked up these rehab moves you are doing. I just want to laugh and cry at the same time. Looks like the Tuesday 'Silver & Fit' class. You really are willing to do ANYTHING to keep making progress. Sharing this can really help a lot of guys who constantly put off real rehab. You have figured out that when you are injured you must get well before you are able to continue on your regular program. I never stop learning from your thread, thanks a million.
~Trixie~

what's funny is that i didnt know that i had issues with my glutes firing properly and it was causing tightness in my it bands and knees when i trained. so she gave me those movements to strengthen the areas and learn to make them fire properly. what i did when i originally got hurt is take a look at articles written by power lifters and their injuries and how they bounced back from them. i figure if they can squat and do what they do it can help me get back to it twice as fast as having work done in a clinic solo. those techniques they use to break the stuff up and get it healing faster are crazy crazy painful haha. i may get my entire back done after my leg is good to go. it is supposed to aid in growth as well

[Trixie]

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

OK, I finally looked up these rehab moves you are doing. I just want to laugh and cry at the same time. Looks like the Tuesday 'Silver & Fit' class. You really are willing to do ANYTHING to keep making progress. Sharing this can really help a lot of guys who constantly put off real rehab. You have figured out that when you are injured you must get well before you are able to continue on your regular program. I never stop learning from your thread, thanks a million.
~Trixie~

[guns01]

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

today:

cardio/rehab/prehab (boring)
roller work
30min stepmill (lss)
banded clams x20/3
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nothing special to note at all today.


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
16oz ground turkey
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

i told her when she was doing it that i didnt care how bad it hurt as long as it speed the process up. i think she got a little to motivated when i said lets get aggressive cause i got muscle to build

[Trixie]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

[guns01]

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

today:

arms/prehab/rehab/cardio(deload)
10 min treadmill warmup
incline db curls 15x10/3 20x10 25x10 30x10 30x10
standing ez curls 105x10/4
machine preachers 50x10/3
vbar pressdowns 100x25 140x25 150x20 150x20
overhead cable extensions 100x20 120x20 140x20 140x20
one arm overhead db extensions 25x10/3
roller work
20min stepmill (lss)
banded walking x20/3
tkd banded knee x25/3
roller work

on the tricep work i am trying to hammer my outer heads a little bit, so i am doing half the reps with elbows flared out and away from the body and the other half in tight and normal. these are deload workouts but i am still trying to stimulate pumps in areas i am trying to hit. i also went in to the doc for treatment on the knee again today. all i can say is i got the crap beat out of me. i had dry needling done, then muscle scraping and then needled electro stims. the needle in electro stims hurt like a mother. the scraping wasnt bad at all until later on after i got all the waste product out of the area and now it is sore as hell lol. i get the joy of having it done twice a wk for a few weeks to try and speed up the recovery process.


meal 1
16oz tilapia
meal 2
16oz tilapia
1/4 cup cream of rice
meal 3
protein cakes
meal 4
16oz turkey meatloaf
8oz mashed red potatoes
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

cardio/rehab/prehab (very boring day)
30 min stepmill (lss)
banded clams x20/3
banded walking x20/3
banded tkd knee bends x25/3
roller work

done for the day. off days are very very boring and tedious.


meal 1
16oz tilapia
meal 2
16oz tilapia
1/4 cup cream of rice
meal 3
protein cakes
meal 4
16oz ground beef
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[gusto77]

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

today:

back/prehab/rehab
10 min treadmill warmup
banded walking x20/3
banded clams x20/3
banded tkd knee bends x25/3
roller work
chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
one arm sup pulldowns 40x12 50x10 60x8
ng pulldowns 100x12 120x10 140x8
cable face pulls x12/3
db pullovers 45x12 55x10 65x8
hypers x21 x18 x15

done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
16oz tilapia
4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
meal 3
protein cakes
intra workout
2 scoops intra md
meal 4
8iz grilled chicken 8oz grilled sirloin
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

Yup the last time I tried heavy supported tbar rows I thought I was going to pass out and got a pretty bad headache. Like classic tbars much better... one of my favorites in fact.

[guns01]

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

today:

back/prehab/rehab
10 min treadmill warmup
banded walking x20/3
banded clams x20/3
banded tkd knee bends x25/3
roller work
chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
one arm sup pulldowns 40x12 50x10 60x8
ng pulldowns 100x12 120x10 140x8
cable face pulls x12/3
db pullovers 45x12 55x10 65x8
hypers x21 x18 x15

done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
16oz tilapia
4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
meal 3
protein cakes
intra workout
2 scoops intra md
meal 4
8iz grilled chicken 8oz grilled sirloin
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

chest/delts/cardio/prehab/rehab(deloading stil)
10 min treadmill warmup
rotator cuff work
tirsets
banded hs decline 25x8ts 25x8ts 25x8ts(warmups) 45x8ts 55x8ts 65x8ts 65x8ts
hex press ts45x8ts 45x8ts 45x8ts(warmups) 55x8ts 55x8ts 55x8ts 55x8ts
stretch pushups ts x10 ts x10 ts x10 (warmups) ts x12 ts x9 ts x8 ts x8
reverse peck deck 75x30/3
db lats 20x10 25x10 30x10 35x10
spider walks x3/3
20 min stepmill (lss)
banded walking
tkd banded knee bends
roller work

done for the day. got it done in about an hour and 20 mins. nothing unusual to note today. i am on my last week of deloading so hopefully my knee will be ready to get abused by the weekend.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
4 whole eggs
1/2 cup rolled oats w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground turkey
8oz mashed red potatoes
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[Trixie]

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

Great to hear that you are happy with the progress you are making. I am also understanding more about the process through your log. Thank you so much for sharing, it is a privilege to have this information. Luv Ya!
~Trixie~