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

    1. #2146
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by rnixon View Post
      Haha women can get rowdy sometimes

      Sent from my SM-G870W using Tapatalk
      mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha
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    2. #2147
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha
      My wife is tranning with me agin she is the only tranning partner I can train with everyone else wanna talk shop I go to the gym to work and get out she is the same way best partner ever

    3. #2148
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      legs(secondary)
      10 min treadmill warmup
      standing lat pd crunches 70x15/4 (just to open everything up)
      roller work
      lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
      adductor 150x10 190x10 190x10 190x10
      ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
      machine leg press 350x20/4 (did these with only 20 sec rest between sets)

      done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


      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 turkey
      8oz sweet potato
      meal 4
      16 oz chicken
      8oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut

      Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

      Keep crushing brother.
      "You don't know how strong you are until strong is your only option."

    4. #2149
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      Default Re: Follow Along G's Run to the NA's

      Wow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?

    5. #2150
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by hicktown View Post
      Wow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?
      oh boy that's the distal tendon and here is the bad part about that area. the distal tendon is the point where all the strength in the bicep comes from and yes i have a partially torn one myself. you have a couple of options to go with this injury. option 1- is to go to the surgeon and have it fixed up option 2 (the one that i chose because i cant have any time off) is you use a band sleeve and cream at all times when using the arm. you also have to keep and make sure the body never cools down. if you look back through my log i went a year or better with no direct bicep work at all other than some hammers. this is a tendon that you absolutely dont want messed up.
      now check to see if you have any indents or the bicep moved up any. if it did it could be a full tear and without a mri you really have no way of knowing. something i learned after i injured it is you never do any heavy weight movements in compromissing situations. full range preacher curls with bb or db also reverse grip bb rows are horrible for tearing this tendon. all these movements are completely gone out of my training. i also now do semi supinated as opposed to fully sup work for back. it makes a huge difference and still trains the muscles you are trying to hit. now would be a good time to stop training bis at all and make sure it is fully healed. i can train without a sleeve or compression band now with no issues at all since it has healed and strengthened back up.

      take a look at elitefts for the super heavy duty elbow sleeve and the sling shot compression band and compression band 2.0. thats what i used along with the artic balm cream and keeping a sweat shirt on at all times. mine has held up pretty good for now
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    6. #2151
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/delts/chest(secondary)
      10 min treadmill warmup (its getting cooler outside so i am adding this in on occasion even before ab warmups)
      incline situps x10/6 (20 sec rest)
      leg raises x10/6 (20 sec rest)
      reverse peck deck flyes 65x30 80x30/2 (30 sec rest)
      db lats 30x10/4
      spider walks x3/3
      machine press 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 (20 sec rest)
      pec minor dips x12 x12 x11 (been a minute since i have done these and it shows)
      hex press ss 45x12/4 (30 sec rest or less)
      banded over and backs ss x10/4
      banded tri press downs x12/4 (these were much harder than i thought they were going to be)
      one arm overhead db extensions 30x10/4 50x20 sec stretch position only

      done for the day. nothing bad to note other than my shoulders being really tender but that goes with the territory for me. i accept it is never getting better so i deal with it but still note it anyway. super fast pace again for this secondary workout. i lowered the weight a bit pushed the pace and did nice long slow pauses and contractions. i did a different machine press today that has a funky arc on it but it still works pretty well and puts a bit more tension on the outer pec so it is different. the band pressdowns were put in because all the cable machines were occupied and i wasnt waiting and cooling down. it turned out to be much rougher than i was thinking it would be. great workout today all in all


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      1/2 cup cream of rice
      meal 2
      protein cakes
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      meals 3
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      8oz sweet potato
      meal 4
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      meal 5
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    7. #2152
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      oh boy that's the distal tendon and here is the bad part about that area. the distal tendon is the point where all the strength in the bicep comes from and yes i have a partially torn one myself. you have a couple of options to go with this injury. option 1- is to go to the surgeon and have it fixed up option 2 (the one that i chose because i cant have any time off) is you use a band sleeve and cream at all times when using the arm. you also have to keep and make sure the body never cools down. if you look back through my log i went a year or better with no direct bicep work at all other than some hammers. this is a tendon that you absolutely dont want messed up.
      now check to see if you have any indents or the bicep moved up any. if it did it could be a full tear and without a mri you really have no way of knowing. something i learned after i injured it is you never do any heavy weight movements in compromissing situations. full range preacher curls with bb or db also reverse grip bb rows are horrible for tearing this tendon. all these movements are completely gone out of my training. i also now do semi supinated as opposed to fully sup work for back. it makes a huge difference and still trains the muscles you are trying to hit. now would be a good time to stop training bis at all and make sure it is fully healed. i can train without a sleeve or compression band now with no issues at all since it has healed and strengthened back up.

      take a look at elitefts for the super heavy duty elbow sleeve and the sling shot compression band and compression band 2.0. thats what i used along with the artic balm cream and keeping a sweat shirt on at all times. mine has held up pretty good for now
      Dude NOOOOOOO, this is seriously my first real injury but i dont think i did much damage, thankfully i have no pain but im never doing preachers again. Funny thing is on that set in question my girlfriend says babe dont go too heavy and i said fuk that i gotta go heavy to build muscle. My bicep never moved up and the muscle and tendons feel exactly how they felt before, no weird bumps or anything. I did light weight last week just a ton of reps and it felt ok. Ill stay away from heavy weight for awhile, but does that mean that i cant make bicep gains now?

      Thanks for the input and sorry to hijack.

    8. #2153
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by hicktown View Post
      Dude NOOOOOOO, this is seriously my first real injury but i dont think i did much damage, thankfully i have no pain but im never doing preachers again. Funny thing is on that set in question my girlfriend says babe dont go too heavy and i said fuk that i gotta go heavy to build muscle. My bicep never moved up and the muscle and tendons feel exactly how they felt before, no weird bumps or anything. I did light weight last week just a ton of reps and it felt ok. Ill stay away from heavy weight for awhile, but does that mean that i cant make bicep gains now?

      Thanks for the input and sorry to hijack.
      the bad part about partial tears to the tendon is you will see zero bruising zero denting or deformation at all. you cant tell mine is jacked up and it was torn 95% when i did it and the only way we knew is when i heard it pop i went to the doc the next day and had an mri done. it felt fine, no pain nothing at all. that's the scary part about tendons is their are no real nerves in the area so unless they blow out completely you really dont know.

      quick fix i would say is get a sleeve or a band. another good tip is to stop lifting heavy for biceps because their is no need and it only further stresses the tendon that we already beat the piss out of with back haha. you can still grow them bad boys with moderately heavy weight as long as you are getting a good pump. if you arent going to see the doc, i damn sure would leave it alone for a few weeks just to be safe. he also told me absolutely never ever do twisting movements while curling with mine after it was injured. that is a quick way to fully detach a weakened tendon apparently
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    9. #2154
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      Default Re: Follow Along G's Run to the NA's

      Ah brother thats not good to hear. Maybe i did do some damage to it and dont know it. Ill def keep off of it for awhile and wont go heavy either. I probably should get an mri but it doesnt look like theres much option to heal it up.

    10. #2155
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by hicktown View Post
      Ah brother thats not good to hear. Maybe i did do some damage to it and dont know it. Ill def keep off of it for awhile and wont go heavy either. I probably should get an mri but it doesnt look like theres much option to heal it up.
      i would def get it checked out man. obviously it isnt a full rupture but they will give you some really good guidance to protect it, like my doc did. he really wanted to do surgery on me immediately after but i was 5 wks out from a show and i healed it up good enough over time. mine went like this when i hurt it: i was wrestling with my kids and felt and heard a pop on sunday night. no bruising no deformation no indications it was hurt but i heard it so i knew it wasnt good. got in to see the ortho on monday, got mri done on tuesday and went in thursday and he was ready to do my pre op work on the following week. i explained to him no i had a big op in the show and had already been working hard for over 3 months so that was a no go. he gave me the info i told you about above and told me absolutely do not let it get cold while training or to twist while lifting any resistance at all. went back in 7-8 months later and it looked better but still needed to be fixed eh, i will get it done sometime haha
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    11. #2156
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      Default Re: Follow Along G's Run to the NA's

      thanks guns, ill be getting my sbd sleeves so thatll be enough to keep it warm during training, thanks for the help!!!!

    12. #2157
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(secondary)
      10 min treadmill warmup
      mag sup grip low rows 85x8 100x8 120x8 140x8 180x12 200x10 220x8
      mag ng low rows 160x12 180x12 200x12
      assist wide grip pull ups x12 x10 x8
      one arm sup pulldowns 70x12 95x10 95x8
      cable rope face pulls 100x12 120x10 140x10
      rope cable pullovers 100x12 110x10 120x8
      hypers x35 x33 x31

      done for the day. in and out fast pace. i again have to remind myself time and time again these are pump only workouts and not to go balls out on them. so i pulled back again and pushed the tempo. great pump and everything feels freaking awesome. i didnt do abs or calves today cause i was pressed for time.


      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 turkey
      8oz sweet potato
      meal 4
      16oz chicken
      8oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    13. #2158
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      Default Re: Follow Along G's Run to the NA's

      Really hard to not go all out sometimes especially when you feel good and the energy is there. Like you said, just gotta focus on the long term goal not the moment your in. God stuff.
      "You don't know how strong you are until strong is your only option."

    14. #2159
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min treadmill warmup
      roller work
      standing lat pd crunches 70x15/4
      glute kickbacks 80x8 90x10 100x10 110x10 120x10 120x10
      lying leg curls 60x8 80x8 100x8 120x8 130x8 140x8 140x8
      ssb squats 165x8 215x8 255x8 305x8 345x8 395x8 (lost speed)
      leg extensions 90x8(x15) 90x8(x15) 105x8(x15)
      kb squats x12/3

      done for the day. great session and great pump. no real pain and no issues at all today, a little pressed for time cause the mrs had a meeting so i had to cut my squats a little bit short and pushed rest time. so they werent as heavy as i would have liked. lower back held up great hips and the whole 9 yards. top it off with a great cheat meal


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      4 scoops intra md
      meals 3
      16oz turkey
      8oz sweet potato
      meal 4
      large meat lovers pizza
      hot chocolate brownie
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    15. #2160
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      Default Re: Follow Along G's Run to the NA's

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      Ahh must have had the cheat meal. I had mine friday, pizza and icecream. Damn it feels good and best of all when its properly implemented, its very beneficial. Keep crushing brother.
      "You don't know how strong you are until strong is your only option."

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