-
Re: Follow Along G's Run to the NA's
today:
abs/chest/delts/calves
machine leg raises ss 40x15/4ss
machine crunches ss x15/4
rumble roller work
flat db twist press 25x10 40x10 55x10 70x10(warmups) 85x10/3 (form got a little shaky on last few reps of sets 2 and 3 but i still got them)
sm incline press 135x8 185x8 225x8 250x8 275x8 315x6+2 forced. (the forced were more like 1 and a half forced. i started failing about 3/4 into rep 7)
stretch pushups x20/3 with 40lbs of chains. a few of the last reps on set 3 were partials.
bent db lats 20x20 25x20 30x20
bb front raises 40x12 50x12/2
lat db swings 40x30 45x30 50x30
standing calf raise 135x50/3 (these were stupid nasty)
done for the day. i felt really really strong today and surprised myself on a few movements. great day overall. the stretch pushups irritated my good shoulder a little but once i started working shoulders it went away completely. i may have cooled down a bit while my partners were going because they were having to drop weight to hit their numbers. that or i was going a little bit to deep.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
abs/chest/delts/calves
machine leg raises ss 40x15/4ss
machine crunches ss x15/4
rumble roller work
flat db twist press 25x10 40x10 55x10 70x10(warmups) 85x10/3 (form got a little shaky on last few reps of sets 2 and 3 but i still got them)
sm incline press 135x8 185x8 225x8 250x8 275x8 315x6+2 forced. (the forced were more like 1 and a half forced. i started failing about 3/4 into rep 7)
stretch pushups x20/3 with 40lbs of chains. a few of the last reps on set 3 were partials.
bent db lats 20x20 25x20 30x20
bb front raises 40x12 50x12/2
lat db swings 40x30 45x30 50x30
standing calf raise 135x50/3 (these were stupid nasty)
done for the day. i felt really really strong today and surprised myself on a few movements. great day overall. the stretch pushups irritated my good shoulder a little but once i started working shoulders it went away completely. i may have cooled down a bit while my partners were going because they were having to drop weight to hit their numbers. that or i was going a little bit to deep.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
Why do I get the feeling you're intentionally trying to do these workouts better than me hahaha
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
Why do I get the feeling you're intentionally trying to do these workouts better than me hahaha
haha no way man. i actually feel pretty good coming off the deload right now. you still press more than i do most of the time either way
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
legs(yeah buddy)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10(warmups) one leg 75x10(10) 90x10(10) 90x10(10) 90x10(10) second number is another 10 reps with both legs after both singles were done
leg press 270x15 360x15 450x15 540x10 630x10 720x10 810x10 900x10 1080x10ds 720x25 (i skipped 11 pps and didnt go above 12 because my partners were being whinny *****es)
bulgarian split squats 45x8(15) 55x8(15) 65x8(15) did 15 sec iso holds at the end of each set followed by forced stretches and squeezes
db stiff leg 70x10 80x10
done for the day. really really good pump today. everything fired really well and had no real issues. strength is up pretty good after the delaod and i figured after yesterday's cardio i would be down a bit but not the case.
I am so in love with this leg day! I dare anyone to try it and walk for the next 3 days. Guns is the leg man hands down:bowdown:
~Trixie~
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Trixie
I am so in love with this leg day! I dare anyone to try it and walk for the next 3 days. Guns is the leg man hands down:bowdown:
~Trixie~
wait till you see the one coming up this weekend. oh sweet baby jesus it is going to be brutal and stupid nasty
-
Re: Follow Along G's Run to the NA's
today:
back(ugly baby)
10 min treadmill warmup
rumble roller work
one arm bb rows 35x10 60x10/2(warmups) 75+2c x8 100+2c x8/2 2 chains are 20lbs each. these felt really really good today
rear facing ng pulldowns 100x10 140x10 160x10ds 100x10
one arm sup pulldowns 50x10 60x10 70x10
db shrugs ds 80x10ds 50x10ds 40x10 (these were long 3 sec contractions)
rack pulls 225x3 315x3 365x5/3 (did these 3in off the floor, so they were very very low rack pulls)
banded hypers x30 (red medium bands)
done for the day. absolutely killed it today. moved some good weight got a nice nasty pump and everything ran really smoothly. i am def very happy with the performance today.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1 cup steel cut oats
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
wait till you see the one coming up this weekend. oh sweet baby jesus it is going to be brutal and stupid nasty
Yeah I am not looking forward to those Bulgarian split squat drop sets.
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
Yeah I am not looking forward to those Bulgarian split squat drop sets.
Guns put us through those the first time we visited. They are cruel to the body, good luck. When we introduced them into our workouts is when I started needing regular Chiropractic appointments.
~Trixie~
-
Re: Follow Along G's Run to the NA's
today:
abs/legs/calves(secondary)
leg raises ss x15/4ss
rope crunches ss ss50x15/4
roller work
seated leg curls 90x15 105x15 120x15(warmups) 165x10/6 (very little rest between sets)
butt blasters on hip machine 100x8 120x8 140x8 150x8
leg press 200x10 400x10 600x10(warmups) 690x15/5 (only enough time for partner to go between sets)
front leg raise on hip machine 70x12 90x12 100x12
seated calf raise 50x10(1)ss 75x10(1)ss 100x10(1)ss 125x10(1)ss 10 sec partner assisted forced stretch at the end of each set
lying banded tib raises ss x20(30)/4 second number was a 30 sec hold at the top
done for the day. this was a super fast paced session today with very short rest between sets. great pumps throughout and the calf work was extra special brutal. i also still hate abs haha
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1 cup steel cut oats
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey meatballs
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration
done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration
done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut
Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though
yeah well the first 3 and a half sets were perfect but the last half set and final set i had to pause every couple reps to regain my bearing. you know you are getting silly when you get winded doing curls lol
-
Re: Follow Along G's Run to the NA's
I finally bought a foam roller for at home. I was using one In the gym a bit but needed to get back on it with these legs being crazy fatigued...
Sent from my SM-G870W using Tapatalk
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
I finally bought a foam roller for at home. I was using one In the gym a bit but needed to get back on it with these legs being crazy fatigued...
Sent from my SM-G870W using Tapatalk
i actually use both the foam one and the rumble roller at home and pre workout and usually post workout. i am all about doing stuff to recover, heal prehab and grow as much as i can lol. my next venture is going to be in flossing bands. i am going to pick them up and give them a go here really soon
-
Re: Follow Along G's Run to the NA's
today:
abs/back(secondary)
leg raise ss x15/4ss
cable crunches ss ss50x15/4
rumble roller work
one arm db rows 60x8 80x8 100x8(warmups) 120x12 140x10 150x8
hs iso rows 45x4 135x12 180x10 225x8
ng pulldowns 100x5 120x12 140x10 180x8ds 120x8(1) forced stretch
assist chins x12 x10 x8ds x5
prone shrugs on tbar row 45x5 70x12 90x10 115x8
db pullovers 80x12 100x10 115x8
banded good mornings x20/3
done for the day. gusto is down and again we absolutely destroyed a secondary back day. sick sick pump, and moved a ton of weight. feeling pretty beat down now and worn out but no body quit so it was a sucessful session lol.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
triple pork sliders w/ bacon lettuce and tomato
meal 5
16oz turkey
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
abs/back(secondary)
leg raise ss x15/4ss
cable crunches ss ss50x15/4
rumble roller work
one arm db rows 60x8 80x8 100x8(warmups) 120x12 140x10 150x8
hs iso rows 45x4 135x12 180x10 225x8
ng pulldowns 100x5 120x12 140x10 180x8ds 120x8(1) forced stretch
assist chins x12 x10 x8ds x5
prone shrugs on tbar row 45x5 70x12 90x10 115x8
db pullovers 80x12 100x10 115x8
banded good mornings x20/3
done for the day. gusto is down and again we absolutely destroyed a secondary back day. sick sick pump, and moved a ton of weight. feeling pretty beat down now and worn out but no body quit so it was a sucessful session lol.
meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
triple pork sliders w/ bacon lettuce and tomato
meal 5
16oz turkey
LMAO! from what I hear that can't even be called a secondary when you and gusto work out together.
~Trixie~
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Trixie
LMAO! from what I hear that can't even be called a secondary when you and gusto work out together.
~Trixie~
well tech it is a secondary on paper but in reality we get just a little silly sometimes
-
Re: Follow Along G's Run to the NA's
today:
legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8
done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats but it didnt hinder anything cause it was the last rep. no wraps until i hit 315 and held speed for the entire duration of the squats. that and i was getting some really good pauses in the hole. i did get a brutal ass cramp 2 sets in on the drops of the bulgarians but that is pretty normal for that movement. great day with gusto again. gusto has no quit in him even when i try to kill him haha
meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
2 krispy kreme waffles (no bacon and i knew better than to have them before hard leg day)
intra
4 scoops intra md
meals 3
dbl cheese burger w/fires
meal 4
not known yet
meal 5
16oz turkey
i will be having a rollo blizzard at some point today also. since we absolutely destroy it when gusto is here, i am a little more slack on having some extras in my diet. damn sure need the surplus of cals when he is in town
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8
done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats
I hate when that happens. LOL
-
Re: Follow Along G's Run to the NA's
today:
chest/delts
10 min treadmill warmup
rumble roller work
machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps after the original 8 reps which was straight up stupid
reverse banded incline press 225x8 255x8 275x8 295x6+2 315x4+2ds 225x5 (gusto smoked me on these today)
flat db press 75x8 85x8 90x8 4 bottom end partials after each set
assist dips ss x10/3ss
wide grip pushups ss x18 ss x14 ss x9
bent db lats ss 25x25/3ss
over and backs ss x10/3
cable side lats 15x12 15x12 20x12
seated db press 85x10 85x8+2 85x6ds 55x5
done for the day. pretty good day today, not really enthused about my performance and gusto smoked me pretty much across the board on chest/shoulders. it's all good though, still moved some good weight, pump was pretty silly and nothing got busted up. the high volume machine press i think smoked us pretty bad right out of the gate, or at least it did me. great sessions this weekend and i am sure that is going to translate into some pretty silly addition dense nasty size.
meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
jalepeno cheeseburger
fries
intra
2 and a half scoops intra md
meals 3
16oz turkey
meal 4
16oz turkey
meal 5
16oz turkey or chicken (havent decided just yet)
-
Re: Follow Along G's Run to the NA's
today:
abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3
done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom. that db row drop set is absolutely stupid hard but man the pump is insane. everything feels really good still, no back issues right now knees are pretty good and i really dont have any complaints. i did stay up way way later while gusto was down and i had other company as well. that will set me back a little bit to get caught up on but that's no sweat. i dont think it is so much a lack of sleep while gusto is down as much as we absolutely destroy it every day he is in town.
meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut
i need to get more greens and coconut oil back into my diet. i have been slacking like a champ on some aspects but i am still progressing. need to make a note of it so i dont forget next time i am at the store haha
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3
done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom.
Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.
-
Re: Follow Along G's Run to the NA's
Love this post. You kill yourself every day: then when gusto is there your lack of sleep kills you? Reality is that you have comp in the gym so basically you step-it-up. I kept you up all night and no complaints then, Hahaha. Luv ya with all my heart.
~Trixie~
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Rake
Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.
no, bands and chains are completely different in terms of stimulation and goals. we are working max load at the top with chains and deep stretch with a lighter load at the bottom where the biggest chance of injury is. now for bands you are getting additional constant tension that is going to get stronger at the top as well but it will go up evenly throughout the range of motion. just wait band work is coming soon but i do really like the addition of chains though it is a whole different arc on the strength curve esp doing these rowing motions
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Trixie
Love this post. You kill yourself every day: then when gusto is there your lack of sleep kills you? Reality is that you have comp in the gym so basically you step-it-up. I kept you up all night and no complaints then, Hahaha. Luv ya with all my heart.
~Trixie~
well we were extra extra worn out when you guys were in town and their was no way to push a crazy workout at that point for one. the other is we had additional guests come in as well that dont have the same sched that i do and they got in much later. it's all good though. and as for the comp in the gym, even though gusto does smoke me at times and may be a little better than the coach, i am going to bust ass to equal or do more whenever i have the chance to haha. it is a murder fest whenever we get together. funny thing is if we trained together daily either one or both of us would be crippled dead or beyond massive. at least one of the 3. hard to find a training partner for me that is equal or better than i am to train with
-
Re: Follow Along G's Run to the NA's
today:
legs(secondary) supposed to have calves but left my shoes at home
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 90x12 100x12(warmups) 110x12 120x10(5) 130x8(5)(20) second work set had 5 forced negs 3d work set had 5 forced negs and a 20sec iso hold bottom quarter
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10(30sec rest between sets) ds 900x12ds 810x14ds 720x15ds 630x20 540x25 450x30 360x35 270x40 180x45 90x50
db elevated lunges 25x10/4
sissy squats x20 x18 x17 x15
done for the day. since gusto and i have a little internal comp going on and our programing is similar i knew he did this one last week. i didnt go back and see what he had done prior, i just went in and did all i could with no holding back. so hopefully i did more than he did on this one because i can bet a pay check or more that i absolutely had zero left in the tank when i got done. if i had pushed any more blood into my legs during those leg press i am pretty sure they would have popped. i probably could have got a plate or 2 more but i wasnt 100% sure if i had anymore in the tank with the 30 secs between sets. great freaking session overall though and i may actually get a little sore on this one. wow is all i can toss out there. if you are following along here, give this one a try it is no joke.
meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
Well you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
Well you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around
going to have to step up my chest and back game also just to stay competitive. back need the addition anyway, now i got some extra motivation to get even more stupid
-
Re: Follow Along G's Run to the NA's
today:
abs/arms/cardio
leg raises ss x15/4ss
rope crunches ss ss50x15/4
standing ez bar curls 45x20/2(warmups) 105x10 105x10 105x8 105x4 105x2 (last 3 sets were stupid slow negs really focus on the eccentric)
preacher curls 75x10 75x10 75x8 75x4 75x2 (same as above)
db hammers 30x10 35x10 40x10 35x8 35x4 35x2 (same as above)
rope pressdowns ts 60x15ts 80x15ts 110x15ts 120x15ts 140x15ts
pronated kickbacks ts 20x6ts 20x6ts 25x6ts 25x6ts 25x6ts
bench dips ts x10 ts x10 ts x25 ts 21 ts x11
incline db extensions 30x10 35x10 40x10 45x10
15 min step mill intervals 2/1
done for the day. pretty good work out today. felt about 10x stronger with the curls this week than last week did and really focused on pulling on the eccentric on all the movements. elbows actually feel pretty good. i will say going in both legs and hams were good to go until after the intervals, now they are sore as crap. i got my flossing bands in today and i am going to be testing them puppies out here shortly also. got to school up a bit more on them first.
meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
1 and a half scoops intra md
meals 3
16oz cram of mushroom chicken
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
abs/back/calves (secondary)
machine leg raises 40x15/4ss
machine crunches ss ss40x15/4
ng seated cable row 100x10 120x10/2(warmups) 140x17 160x14 200x12 220x10
one arm sup grip pulldowns 70x10/4
rack pulls (mid shin) 225x3 315x3 455x5/5
db pullovers 70x10 80x10 90x10
swiss bar pulldowns 100x12 120x10 140x8 160x6 (stretches on these bad boys)
banded hypers x15/4
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
toe press machine ss ss250x10 ss270x10 ss290x10 ss310x10
done for the day. pulled some really great numbers today and crushed it. nothing other to say than that. i will be cranking up the tempo and poundage from here on out. no excuses but to grow and drive seperations deeper
meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz cram of mushroom chicken
1 cup rice
meal 4
16oz chicken
1 cup rice
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
legs
10 min treadmill warmup
roller work
one leg leg curls 25x8 30x8 35x8 50x8 75x8(warmups) 100x8/12ss
leg press ss 270x10 ss360x10 ss450x10 ss540x10 ss630x10 ss720x10 ss810x10 ss900x10 ss990x10 ss1080x10
hacks ss 90x8ss 140x8ss 180x8ss 230x8ss 270x8ss 320x8ss 360x8ss 410x8ss
lying leg curls ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss130x10 ss140x10
leg extensions ss 90x10ss 105x10ss 120x10ss 135x10ss (focus really hard on these contraction and i dont like to go to heavy on single joint esp on my knees. these kill my patela tendons big time)
sissy squats ss ss x20 ss x21 ss x20 ss x17
done for the day. killer killer session today. had probably another 2-3 plate left on presses today but it was taking way way to long so i cut it short and moved on. pump was stupid and pretty painful but man it was awesome. i will be hitting the flossing bands this evening on my knees and legs for a little maint and also to see if it keeps the soreness in both down. time to grow a bit haha
meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
meal 4
chicken fried rice and pepper steak
cotton candy ice cream
meal 5
16oz turkey
1/4 cup sour kraut
yes it is cheat day but i am being conservative
-
Re: Follow Along G's Run to the NA's
today:
chest/delts
10 min treadmill warmup
rumble roller work and flossing(testing this out pre for a little bit)
flat db press 25x4 40x4 55x4(feeders) 70x8 85x8 100x8 115x8 120x8ds 70x8
sm incline press 135x4 185x6 225x6 275x6 (felt really light today)
hs decline press 70x8 90x8 135x8 135x8
machine flyes 135x10(10) 150x10(10)
reverse peck deck flyes 60x25 90x25 90x25
seated db lats 20x10 25x10 30x10
hs shoulder press(top of head level) 90x8 135x8 135x8
more flossing on shoulders
done for the day. great day for chest and shoulders. moved some heavy weight with no issues at all and got a sick pump. i am testing out flossing on shoulders pre workout and surprisingly it actually felt really good during the workout and i hit it again post workout. i will do it again maybe one or two more times before bed today as well and hopefully my wrecked shoulder wont be screaming at me for the next day or 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 turkey
1/4 cup cream of rice
meal 4
16oz chicken w/bbq sauce
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
bout time to start changing up my carb selection a little bit
-
Re: Follow Along G's Run to the NA's
today:
abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
bent db rows 40x4 50x4 60x4 70x4 90x8/3 90x8ds 65x8
wide swiss bar pulldowns 140x8 160x8 180x8 (did a 30 sec forced stretch on last rep of final set)
sm bent rows 185x3 255x3 325x6 325x6 325x6 325x6ds 255x6
db pullovers 75x12 85x12 90x12
banded hypers x15/3
done for the day. killer back workout today. no issues other than lower back tightening up a little bit at first but it loosened up quick. whole back filled up really quickly and everything felt good and smooth. shoulders actually feel really good today also after flossing. i am tired as hell though because over all the workout was pretty grueling haha
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz chicken w/parm cheese
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
legs/calves (secondary)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x12 165x10 180x8(15) 15 partials on last set in the top 1/4
glute kickbacks on hip machine 80x10 100x10 120x10
machine leg press 220x15 240x15 260x15 280x15 300x15
front leg raise on hip machine 100x10 120x10 140x10
squats 225x20/3 (supposed to so these on smith but i felt good and froggy)
bb stiff leg deads 95x10 145x10 145x10
toe press ts 270x20ts 330x20ts 390x20ts 390x20ts
bw calf raise on platform x25/4ts
tibia raise ts 40x54 ts40x37 ts40x33 ts40x22
done for the day. great pump today. i had a little lower back pump issue but it kind of went away. that's the reason i stayed so light on the bb stiffs cause i figured why push my luck and tweak it when i am only doing a pump day. the stretch and contractions were perfect on the deads any way so it was very productive. the calf session pump was absolutely painfully stupid. so much so that i cramped up a little when i got out of my ride to go in to pick up some food from the grocery store. so overall i would say an outstanding day
i need to note that i added back in a hefty dose of gaba back into my night time supplement lineup. i slept like a rock too and dont remember waking up but i know i did a few times
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 turkey
1/4 cup cream of rice
meal 4
16oz chicken w/ alittle low carb ketchup (one of my favs)
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
I see the afterthought of Gaba into your night regimen and say you got good sleep. This is my key from this post. Thanks
~Trixie~
-
Re: Follow Along G's Run to the NA's
still killing it gunns u da man
-
Re: Follow Along G's Run to the NA's
yesterday:
abs/arms/cardio
leg raises x15/4
rope crunches 50x15/4
roller work
rope pressdowns ts 100x12ts 140x12ts 150x12ts 160x12ts
bent rope extensions ts 100x10ts 110x10ts 120x10ts 140x10ts
bench dips ts x17 ts x14 ts x12ts x8ts
lying tricep extensions 75x10 100x10 125x10 125x10
ez bar curls ts 115x8/3ts
db curls ts 35x8ts 35x8ts 35x8ts
reverse curls ts 55x8/3ts
chins x8
15 min step mill intervals 2-1
done for the day. stupid nasty pump. i got me a slingshot compression band 2.0 to protect my distal tendon in my one bicep and it works great. i was using a full sleeve and it was quite uncomfortable and a pain to wear for the duration of arm training. this compression cuff is absolutely perfect and keeps pressure in the one spot where it is needed. plus my hand doesnt go numb as soon as my arm starts to pump up. happy growing over here haha
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz turkey
2/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
abs/back/calves/cardio(secondary)
machine leg raise ss 40x15/4ss
crunches ss x15/4
rumble roller work
seated cable rows mag cg 100x10 120x10 140x10(warmups) 180x10/4
db pullovers 70x10/4
swiss bar pulldowns w/stretch 160x10/4
one arm sup pulldowns 60x10/4
toe press machine 250x10 290x10 310x10 330x10
15 min row machine
done for the day. got a pretty good session in today and since it was just the wife and i training today we got it knocked out in just over an hour with cardio. i probably could have slowed down and went a bit heavier but it was a secondary day so we pushed the tempo hard. oh and the row machine is just straight up stupid and a bad idea. it pumped up my entire body. cool thing about that machine i believe is it is very similar to eccentricless cardio. so it may be a new tool to add into the tool box.
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 turkey
1/4 cup cream of rice
meal 4
16oz turkey
1/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
legs(and i felt great)
10 min treadmill warm up
roller work
lying leg curls 70x10 80x10 90x10 100x10(warmups) 110x8 120x8 130x8(8)(1) 140x8(8)(1) all of the first reps were forced negs last 2 sets i added in an additional 8 normal reps and a 10 sec iso hold to really hammer the hams
squats 45x10 135x10 185x8 225x8 275x8 315x8 challenge set 405x8ds 315x8ds 225x8ds 135x25 (that was freaking awesome and i shouldve went heavier
leg press 8pps x10/5 45 sec rest between sets.
stiff leg deads 95x10 145x10 195x10 245x10
done for the day. i absolutely destroyed legs today. no issues at all except for a little nerve pinching i have going on above my right hip/low lower back. i am only getting the sensation while standing and it really doesnt hurt, it's like i said a pinch with a little nerve shooting down the side a little bit. probably could have went much heavier on the squats so i went ahead and did a couple extra drops for good measure. great freaking day
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
couple dbl cheese burgers w/fries
cotton candy ice cream (maybe cup cup and a half max
meal 5
16oz turkey
1/4 cup sour kraut
-
Re: Follow Along G's Run to the NA's
today:
abs/chest/delts
leg raises ss x15/5ss
rope crunches ss ss50x15/4
rumble roller work and flossing
flat db press 25x4 40x4 55x4 70x8 85x8 100x8 115x8 (didnt feel very strong today felt kinda weird so i didnt push it)
sm incline press 135x6 185x6 225x6 255x6 275x6 315x6 (315 actually moved pretty easy but speed was a little slow)
assist dips x8/4 used 60lbs added
stretch pushups x25 x21 x17 did like 10-12 partials when i hit failure after each set. they were ugly and hurt haha
reverse peck deck flyes ss 75x15 90x15ss 105x15
band over and backs ss x10/3
machine shoulder press (front) 100x10 120x10 140x10
bb front raise 40x12 50x12 60x10
done for the day. really wasnt feeling right today. no real strength or drive and everything was super tight and felt sticky. i feel good but i had a really hard time getting going. that's why my numbers arent to hot today. i didnt feel right so instead of pushing and getting possibly hurt i went conservative and just went close to failure. still got a pretty nasty pump though
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 cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz steak sandwich
meal 5
16oz turkey
1/4 cup sour kraut