Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
db decline press 25x10 35x10 45x10 55x10 70x10 85x10 85x9 85x9 85x7
incline bb press 135x5 185x5 205x5 225x5 245x5. still being easy on the back so i was babying my arch and being very careful
hs incline press 90x10 ds 180x7ds 90x6ds 45x10
bench stretch pushups x12 x9
db lats 20x10 25x10/3 these were done with a super slow controlled neg
bent rear delt db swings 25x25/4

spent and toasted. it was super hot in the gym today and wearing a hoodie only compounded the heat problem. i was pounding water but still cramping up a bit. back felt pretty good, and i was extra careful during all the presses. i got the above workout done in under 60 mins because i train with the wife and she had a time line for work. so this workout was balls to the wall head phones in and very very short rest periods. good day overall though

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz beef seasoned taco meat whole wheat tortillas and taco sauce with a tad of cheese
8oz baked sweet potato plain
meal 5
80g dark matter post workout

[MOUNTAIN-MAN]

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

Nice day back brother tear it up then slammed it

[guns01]

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

today:

quads/hams
10 min treadmill warmup
leg extensions 45x60 60x60 75x60 (warmups)
standing one leg leg curls 45x15/3(warmups) 85x10 105x10 120x10/2 4 sec negs on these bad boys and it was very very heavy
leg press 180x20 360x15 540x10 630x8 720x8 810x8 1010x8 1110x8 4 sec negs on these bad boys and i felt really strong so we kept piling it on
hacks 1 and 1/2s 270x10 450x10 640x10
occluded leg extensions 105x15(30sec)x15(30sec)x15(30sec)x15(30 sec)x10 full range then 20 partials at the bottom. i couldnt lift the weight up past half way after 10. man these burned something fierce and the pump is insane.

great leg session today. mid back got a smidge aggervated on the 2-3-4 sets of presses until i got positioning ironed out. then from that point on no problem at all. it was aggervating but not that bad. i almost made myself pass out a couple of times and i was on the brink of puking for about the last 5 or 6 sets. so yep it was one hell of a good workout. i did omit the stiff legs as a precaution on my back. i will ease working them in slowly as i get better.


meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g casine hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz pork chops w/o bone
8oz baked sweet potato plain
meal 5
80g dark matter post workout

[guns01]

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

For a man that claims he won't be doing any squatting for at least a week, Hack is a pretty tough way to go. You crack me up! I see you are a little excited about you're new training plan and want to make sure you hit it right from the very beginning. Massive respect to the 'Man who never cheats'. This is going to be a great season. Can't wait to see the gains.
~Trixie~

haha just trying to keep as much stress off of my mid back as possible with a heavy load lol. i agree i think we are going to have a very great and productive season this year. that is knock on wood that i can stay healthy and injury free

[Trixie]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

For a man that claims he won't be doing any squatting for at least a week, Hack is a pretty tough way to go. You crack me up! I see you are a little excited about you're new training plan and want to make sure you hit it right from the very beginning. Massive respect to the 'Man who never cheats'. This is going to be a great season. Can't wait to see the gains.
~Trixie~

[gusto77]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

Haha.... I can tell you're stir crazy cuz you're posting workouts ahead of time. Hah, just like me... Anything to think of the gym when you can't be there. Kill it tomorrow bro.

[MOUNTAIN-MAN]

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

Hardcore you are the man brother

[guns01]

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

i already have my leg training mapped out haha:

Standing leg curls – Do 3 to 4 good warm up sets. On these we are going to use 3 second descents on every rep. Do 4 sets of 10. 4 total work sets.

Leg press – Work your way up a plate at a time just like last week but use 4 second descent on these. Also use a fairly close stance. Do sets of 8 and just keep going until you can barely get 8. We will count the last 3 sets as work sets. 3 total work sets.

Hack squat 1.5’s – On these you are going to use the 1.5 technique. This means you go down deep and only come up half way, and then go back down and come up all the way. That is one rep. I want 3 sets of 10 like this. 3 total work sets.

Barbell stiff legged deads – 4 sets of 8 with it. Come up ¾ of the way to keep tension on the hams. 4 total work sets.


Occluded leg extensions – 5 sets of 15 with 30 second breaks. Keep the knee wraps around your leg until you complete your last set then you can take them off. 5 total work sets.

[guns01]

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

Hope u tear the gym up Monday bro glad ur feeling better

man i have been going stir crazy like a mad man. it sucks being down and not able to train at all for a whole week. i was tempted to go hit some arms on friday or saturday but i figured i would be better off in the long run to finish taking the week off and just rest everything. i just spent the week reading and learning some new stuff and chilling out. i didnt log my food at all this week because i honestly havent been eating a whole lot. i have focused on staying hydrated keeping my feet up and relaxing. i did make sure i kept in my intra workout shake for the week so my stomach adjusts to the addition. i only did a quarter of the macros for it though so i didnt get a ton of excess calories in that i wouldnt be using. i am actually pleasantly surprised that the maltodextrin and the casine hydro isnt jacking up my stomach at all. as goofy and sensitive as my guts are this is a hell of a huge plus for me

[MOUNTAIN-MAN]

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

Hope u tear the gym up Monday bro glad ur feeling better

[guns01]

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

well today is 6 days off in a row. i feel about 90% good to go and i will be back in there for a leg session tomorrow no questions about it. i can squeeze my shoulder blades together fully and without any pain as of right now. now when i do a rear double bicep pose i do get a little twinge when i pull my hands back so it isnt fully healed just yet. i will not be doing any squatting for sure at least for this week just as a precaution and to give it a little more time to heal up. i can also sneeze and cough now with very little pain at all. truth be told i think it is in the area where the traps connect to the spine at the bottom. that vert and a couple more down. that is the area that i jacked up. this is def a very weird area to injure doing squats and i am puzzled by it. i could have lost my form just a little and let my back losen up or something like that and it happened. idk but it is strange how it happened.

[rnixon]

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

Mine not one

[rnixon]

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

I hear ya, I'm stuck in a one right now waiting for a dozer to pull us out, boring and wet. I wansnt driving though.

[guns01]

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

Yep I had to take a week off a few mths ago my back was so bad I even missed work sometimes u gotta suck it up stay home and heal so u can get back in the game at 110%

i absolutely hate freaking down time man. it makes me go stir crazy lol. this was a forced break that i had no way to work around at all. a good week off is a good thing i suppose but i am def not a fan of it at all.
i guess i am not a big practice what i preach in the taking time off to recover category haha. my body has to force me to do so from time to time

[MOUNTAIN-MAN]

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

Yep I had to take a week off a few mths ago my back was so bad I even missed work sometimes u gotta suck it up stay home and heal so u can get back in the game at 110%