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

    1. #2086
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by blackpantherusmc View Post
      Man this is one hell of a detailed log!
      it's almost an exact duplicate of the hard copy one that i keep daily as well
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by blackpantherusmc View Post
      Man this is one hell of a detailed log!
      I agree and I have been learning something new for almost 2 years now. Thank you so much for this. I am always reminded of things that can be added back into my workouts that haven't been done in awhile. Still your biggest fan!
      ~Trixie~

    3. #2088
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      I agree and I have been learning something new for almost 2 years now. Thank you so much for this. I am always reminded of things that can be added back into my workouts that haven't been done in awhile. Still your biggest fan!
      ~Trixie~
      you know i am pretty much always around whenever in need for you guys. that's what this little book is for also as well as to keep me accountable to myself and not be slacking and whimpy like today.
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    4. #2089
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/legs/calves(secondary)
      10 min treadmill warmup
      leg raises x10/4
      standing cable crunches 70x10/4
      roller work
      giant sets
      lying leg curls 60x10gs 80x10gs 100x10gs 120x10/4gs
      db stiff leg deads gs 40x8gs 60x8s 70x8gs 80x8/4gs
      sm lunges gs 95x8gs 115x8gs 135x8gs 155x8/4gs
      kb wide stance squats off platforms kb x6/7gs
      seated calf raise 50x10ss 75x10ss 100x10ss 125x10ss 100x10ss
      tibia raises ss 40xf ss40xf ss40xf ss40xf ss40xf

      done for the day. this was an absolutely brutal workout today. great and very nasty pump and serious kick in the nuts. nothing was taken to failure on the leg work but it was still nasty. great day



      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      8oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    5. #2090
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      abs/legs/calves(secondary)
      10 min treadmill warmup
      leg raises x10/4
      standing cable crunches 70x10/4
      roller work
      giant sets
      lying leg curls 60x10gs 80x10gs 100x10gs 120x10/4gs
      db stiff leg deads gs 40x8gs 60x8s 70x8gs 80x8/4gs
      sm lunges gs 95x8gs 115x8gs 135x8gs 155x8/4gs
      kb wide stance squats off platforms kb x6/7gs
      seated calf raise 50x10ss 75x10ss 100x10ss 125x10ss 100x10ss
      tibia raises ss 40xf ss40xf ss40xf ss40xf ss40xf

      done for the day. this was an absolutely brutal workout today. great and very nasty pump and serious kick in the nuts. nothing was taken to failure on the leg work but it was still nasty. great day



      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      8oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut
      How do you do a standing cable crunch?
      Sounds awkward?

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    6. #2091
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      How do you do a standing cable crunch?
      Sounds awkward?

      Sent from my SM-G870W using Tapatalk
      actually not awkward at all. it is pretty much the same as a kneeling cable crunch except you put your feet back further than your torso. i use the lat pulldown station and put my legs under and a little behind the thigh pads. then you basically just bend over at the waist and contract your abs down. i use it to both warm up my abs and lower back as well as loosening and stretching out my hams and back. it is a great prehab rehab move for your lower back
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    7. #2092
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      actually not awkward at all. it is pretty much the same as a kneeling cable crunch except you put your feet back further than your torso. i use the lat pulldown station and put my legs under and a little behind the thigh pads. then you basically just bend over at the waist and contract your abs down. i use it to both warm up my abs and lower back as well as loosening and stretching out my hams and back. it is a great prehab rehab move for your lower back
      Having a hard time picturing that but think I got it, I'll try it out and see... Facing away from cable machine?

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    8. #2093
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      Having a hard time picturing that but think I got it, I'll try it out and see... Facing away from cable machine?

      Sent from my SM-G870W using Tapatalk
      yessir. you straddle the seat to the pulldown station (of course attach the rope to the cable over your head). then move your feet back to where they are under the leg pad a bit(you need to play with this both for the stretch decompression on your back and hams as well) reach up and grab the rope and then crunch all the way over at the waist. once warmed up all the way i can almost curl all the way into my legs. it's pretty cool because i can pull with and through my lower abs much easier standing than down on my knees with a normal rope crunch
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    9. #2094
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      Default Re: Follow Along G's Run to the NA's

      Cool... Thank you

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    10. #2095
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms
      10 min treadmill warmup
      roller work
      dual rope extensions ss 100x10ss 120x10ss 140x10ss
      standing ez bar curls ss ss115x8(85x6) ss115x8(85x6) ss115x8(85x6)
      incline db curls 25x12 25x12 25x12(hammer 25x12) 25x12(1)
      vbar pressdowns 120x30 130x30 140x35(1) 120x40(1)
      db preachers 30x12/5 (all back to back)
      one arm overhead db extensions 30x12/4 (same)

      done for the day. stupid freaking pump and i hate arms but they looked freaky and nasty. i had a little road trip yesterday, so i am still a little beat up and run down as well as not back fully hydrated. should be back 100% for the start of a new week. sucks having to travel because i cant push enough fluids while i drive or i have to piss every 20 minutes and i dont like stopping. cool thing is i figured i would be super stiff and sore today but i am not. so i am pretty good considering


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes
      intra
      2 scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      dbl cheese burger w/no bun
      plain fries
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    11. #2096
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/back(secondary)
      10 min treadmill warmup
      incline situps x15/6
      rumble roller work
      hs iso rows 45x10 70x10 90x12 115x10 135x8
      meadows rows 25x10 50x10 75x12 100x10 125x8
      facing away ng pulldowns 100x12 120x10 140x8
      assist pro wide grip chins x12 x10 x8
      cable pullovers on incline 100x12 120x10 140x8
      cable face pulls ss 120x12ss 140x10ss 150x8ss
      banded face pulls ss x6/3 (held the contraction for 10sec each)
      banded good morning x20/3

      done for the day. great workout no issues other than tris/bis being a little tender. i did some chatting with a female competitor when i first got in because she asked for a spot as i walked through the door. os it cut into my calf and cardio work for the day. that's good though cause they are a little tender and i havent recovered 100% from my trip and sleep, so it is good that i am not hammering my body for no reason and i need to be growing and recovering. not that i am not but i know i am a little compromised atm. i should be good to go with a full rest day tomorrow though or at least i am hoping so


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz chicken and ketchup
      8 oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    12. #2097
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/legs
      standing cable crunches 70x15/4
      roller work
      lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 160x8(25)
      squats 135x15 185x15 225x8 275x8 315x8 challenge 405x8ds 315x10ds 225x12ds 135x25
      bulgarian split squats 40x10 60x10 70x10 80x10(10)
      leg extensions 105x12 120x12 135x12(10) intra set stretching

      done for the day. killer session today and actually moved some good weights. the 405 shifted on my back a little bit and i got a little twinge but nothing major at all. sucks to start off a set with a little slip before your first rep but i got it done pretty easy. pump was stupid after first few sets of leg curls and didnt let up the entire workout. overall i would say a great day all in all and got it done early in the day to rest and recover.


      meal 1
      best bar ever chocolate coconut
      meal 2
      protein cakes
      intra
      4 scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      no clue what my cheat will be for today just yet
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    13. #2098
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      Default Re: Follow Along G's Run to the NA's

      Keep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes
      "You don't know how strong you are until strong is your only option."

    14. #2099
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by LittleTom View Post
      Keep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes
      oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.
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    15. #2100
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      Default Re: Follow Along G's Run to the NA's

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      • Follow Along G's Run to the NA's
      Quote Originally Posted by guns01 View Post
      oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.
      I hear ya, I dont have an off switch and really letting an injury heal the way it should is pretty non existent. If I can move one part of my body thats the part thats gonna lift. I hate being dinged up.
      "You don't know how strong you are until strong is your only option."

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