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

    1. #4651
      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 Pushtoday View Post
      I love all the intensity techniques you use. Follow Along G's Run to the NA's
      Occlusion training (uh no thank you)
      5 sec pause in the hole (nope, not gonna even try)
      Good stuff brother!


      Sent from my iPhone using Tapatalk
      thanks man. i am trying to adapt to not getting hurt and working around tweaks and pains haha. i would love to just sling heavy weight around but now for some reason i get going really good and bam i get set back. i will say that this stuff is 10x more brutal and probably more taxing at the same time not destroying my recovery even though it is making me sore as hell. had a young power lifter tell us yesterday that we were nuts and if we always do the slow time under tension with holds. not by choice my man, i am hurt right now and cant slow down in prep haha. now i have to work around figuring out how to sprinkle in both the nasty intensity stuff with some heavy work as well. i need to find me a youngster that follows directions to a t that i can experiment on and see what happens blending the two together
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    2. #4652
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest

      35min step mill am fasted

      incline db press 25x15 40x15 55x15 60x8 65x8/3 (all tut reps about 20sec per rep give or take)
      hs incline press 5sec neg 45x8 75x8 90x8 115x8 115x6/2
      hs bench mr 45x2 90x2 135x2 145x4/6(20sec between rounds)
      incline pro fly 30x10 35x10/3
      pec minor dip x25 x23
      dips x12 x11

      done for the day. i wish i could put into words the pain and burn from the super slow tut reps. it seems like the first 4-5 are bearable and just a tad bit shaky but after that it is one hell of a serious test of pain tolerance and focus. that and it's more fun to watch a training partner struggle on them than doing them yourself. we also hit the top set on the hammer incline and i was having issues so we did the last set or 2 with pure negatives. that just iced the cake after we burned it to the ground. still help pretty good explosive strength for the normal presses but had to have a little spot to lock out of the last rep on the last set or 2. no issues at all today so all in all a good session. going to be hitting it solo for the remainder of the week.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

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    3. #4653
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/back

      35min step mill am fasted

      standing cable crunch w/vac 55x15 70x15 85x15/2
      wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10(started to get sloppy so shut it down)
      low rows 85x10 100x10 120x10 140x10 160x10 180x10 100x10s/9s/8s/7s all the way down to 1
      GIANT SET
      pg hs pull downs 45x10gs 70x10gs 90x10/2gs
      sg bent rows gs 135x10gs 155x10/3gs
      incline db seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
      ng hs iso row 90x10/4gs
      machine pullovers gs 120x10/4gs
      bent rows gs gs135x10 gs155x10/3

      done for the day. actually a pretty good day in today but got irritated and shut it down early. i went to my normal gym where i train when i dont have a buddy and their was only maybe 5 or so people in there. so giant sets started off good but even though people saw me and what i was doing they kept taking my shit. i wasnt moving slow or wasting time either. anyway i was going to tack on another movement or two and then do another different round of giant sets but it was a no bueno. to pissed off and frustrated and it started to get crowded. that's the cool thing about my buddies facility. the members there are considerate and if they want to jump in they ask, they dont just take it. anyway still got a hell of a pump and my whole back is tore up today. so i did get some damn good work in. going to take an unsched day off to do some realty work for a friend. so no training thursday other than cardio.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

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    4. #4654
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's



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    5. #4655
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's
      Quote Originally Posted by Pushtoday View Post



      Sent from my iPhone using Tapatalk
      thanks man. back at you as well
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    6. #4656
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      Default Re: Follow Along G's Run to the NA's

      Hi guns! How's the back doing?
      Veritas Vos Liberabit

    7. #4657
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Hi guns! How's the back doing?
      not as bad but still keeps me on my toes. got to be extra careful for damn sure
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    8. #4658
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/legs

      35min step mill am fasted

      standing cable crunch w/vac 55x15 70x15/3
      Warmup round 1
      leg extensions ts 90x20/2ts
      seated leg curls ts 100x20/2ts
      adductors ts 100x20/2ts
      Warm up round 2
      leg extensions ts 140x20
      hacks ts 90x10ts
      squats ts 135x10
      Giant Set Round 1
      leg extension gs (3sec contraction) 180x10ts
      hacks gs 180x10
      squats gs 225x10
      leg press gs 360x10
      Ascending to drop set
      leg press 360x3as 450x3as 540x3as 630x3as ds630x3ds 540x3ds 450x3ds 360x12
      Giant set Round 3
      hacks 360x10gs
      squat 275x10gs
      leg extensions (3sec hold) 180x10gs
      leg press gs 360x10gs
      seated leg curls 100x10 (10-9-8 per rep down to 1)
      leg press gs 360x10 (super slow motion)

      done for the day. nasty session today with lots of back to back movements and a hell of a brutal pump. actually surprisingly strong considering the oxygen requirement for all the movements. i may have underestimated the weight on the lower end on a lot of the movements but this was more of a feeler run to see where i am at. no issues at all with back legs or knees. so a hell of a good day in the books.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

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    9. #4659
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Killer session, and with no issues....Follow Along G's Run to the NA's


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    10. #4660
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest

      35min step mill am fasted

      Warm Up
      incline db press 25x15 40x15 55x15
      Giant Set Round 1
      incline db press super slow 60x10gs
      hs incline press gs 45x10 gs75x10
      hs bench press forced negs 45x10
      incline pro fly gs 25x10
      Giant Set Round 2
      incline db press super slow gs 60x10
      machine dips gs 180x10
      hs incline press gs 70x10
      hs bench press forced negatives gs 45x10
      incline pro fly gs 25x10
      Giant Set Round 3
      Incline db press super slow 60x6
      machine dips gs 180x10
      hs incline press gs 70x10
      hs bench forced negatives gs 45x10
      incline pro fly 25x10
      incline bb press 135x10
      incline bb press 95x30
      Tri Set
      incline cable cross 15x10
      flat cable cross ts 15x10
      standing cable cross ts 25x10

      done for the day. good fast paced brutal session. not able to move to much weight and strength dropped off extremely fast. lots of shaking cramping pump and pain with this one. a little bit of a labrum issue going on during warmups and lats actually got pumped up a little bit as well. all in all a great session that was a pretty good kick in the nuts.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #4661
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


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    12. #4662
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


      Sent from my iPhone using Tapatalk
      try to hit the areas that need the most focus early on and at the end as well. that and changing angles from run to run.
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    13. #4663
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/back

      35min step mill am fasted

      wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
      low rows ng 100x10 120x10 140x10 160x10 180x10 200x10 160x10 1-2-3-4 holds up to 10. so reverse the normal way
      Giant Set Round 1
      sup grip pull down 120x10gs
      sup grip bent row 135x10gs
      incline db seal row 40x10gs
      low row 160x10gs
      tbar row 75x10gs
      deadstop bent row gs135x10
      tbar row ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
      Giant Set Round 2
      t bar row 175x10gs
      dead stop bent row 135x10gs
      low row 160x10gs
      db seal row 40x10gs
      sup grip bent tow 135x10gs
      pull downs 120x10gs
      incline sup grip pull down 50x10 10-9-8-7 down to 1
      Giant Set Round 3
      db pull overs 50x10gs
      hs iso pull down forced stretch 70x10gs
      pull down 120x10
      incline sup grip pull down 50x10
      incline pg pull down 50xx10
      low row (fwd lean) 85x10
      low row 160x10
      Giant Set Round 4
      hs iso row 135x10gs
      db pullovers 60x10gs
      pull downs 120x10gs
      pull downs 3sec contract 85x10gs
      ng pull downs 3sec contract 85x10gs
      cable pull overs 65x10gs
      low row 3sec contract 160x10

      done for the day. great mix of heavy weight lots of intensity techniques and brutal pumps. moved some really good weight and felt really good endurance wise. lower back did get a tad bit fired up from arching like it always does but other than that no issues. great volume and excellent session.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #4664
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Well yeah, lower back got fired up....look at all that volume!! Holy Hell.
      Did this session take longer than usual or about the same because of the giant sets and pace?


      Sent from my iPhone using Tapatalk

    15. #4665
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      Quote Originally Posted by Pushtoday View Post
      Well yeah, lower back got fired up....look at all that volume!! Holy Hell.
      Did this session take longer than usual or about the same because of the giant sets and pace?


      Sent from my iPhone using Tapatalk
      a little under an hour and a half. i think it was about 118 to be exact and that was with a partner. going to try to add in the banded rack pulls at the end as a solo movement next week to really destroy it haha
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