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Re: Follow Along G's Run to the NA's
Still on point as usual...
Question? Abs: I do t want them ton grow just get ripped and tighten waist or keep same size, I will probably get tuck unless skin tightens enough which I doubt from staying leaner.
Questions is I've been hit to abs every gym session is this ok? I've been doing kneeling cable weighted crunches and a leg raise or bicycle style for second exercise should I be good no weighted abs to avoid to much growth?
Is it OK to work them everyday to get ripped but not grow to much?
Ugh sorry drawn out Nd sounds dumb typing I k ow it's a small muscle that can be worked everyday just a area I want to shred and keep tight ☺
R
Sent from my SM-G870W using Tapatalk
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
Still on point as usual...
Question? Abs: I do t want them ton grow just get ripped and tighten waist or keep same size, I will probably get tuck unless skin tightens enough which I doubt from staying leaner.
Questions is I've been hit to abs every gym session is this ok? I've been doing kneeling cable weighted crunches and a leg raise or bicycle style for second exercise should I be good no weighted abs to avoid to much growth?
Is it OK to work them everyday to get ripped but not grow to much?
Ugh sorry drawn out Nd sounds dumb typing I k ow it's a small muscle that can be worked everyday just a area I want to shred and keep tight ☺
R
Sent from my SM-G870W using Tapatalk
i like abs to be 4-5x per week at most and that is going to be determined by how well you are able to recover. a lot of people dont know this but when you train your abs it stresses your central nervous system just as much as doing heavy squats and deadlifts do. now again everyone's recovery is different and if you have it down you can hit them on all your training days no problem. hell, i didnt used to be able to do so and i am able to now. best way to tell if your not recovering, is if you are getting and staying sore for more than a couple days, you feel like butt hole, your getting sick more frequently and or little nagging injuries are popping up and not going away. as for training those bad boys, what you are doing now is good to go but may need to think about switching movements up each time so your abs to adapt. keep it to 4-5 sets per movement in the 15-20 rep range. biggest thing you have to focus on is a good stretch at the top and when you contract blow out all the air in your lungs and squeeze your abs as hard as you can for a 1-2 count. free hanging knee ups are another great movement to get the lower abs with both a stretch and contraction. absolutely for no reason train your obliques, never never never, they grow faster than any muscle in your body and respond to very little stims
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Re: Follow Along G's Run to the NA's
Guns you are a monsta brother love your workouts
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
i like abs to be 4-5x per week at most and that is going to be determined by how well you are able to recover. a lot of people dont know this but when you train your abs it stresses your central nervous system just as much as doing heavy squats and deadlifts do. now again everyone's recovery is different and if you have it down you can hit them on all your training days no problem. hell, i didnt used to be able to do so and i am able to now. best way to tell if your not recovering, is if you are getting and staying sore for more than a couple days, you feel like butt hole, your getting sick more frequently and or little nagging injuries are popping up and not going away. as for training those bad boys, what you are doing now is good to go but may need to think about switching movements up each time so your abs to adapt. keep it to 4-5 sets per movement in the 15-20 rep range. biggest thing you have to focus on is a good stretch at the top and when you contract blow out all the air in your lungs and squeeze your abs as hard as you can for a 1-2 count. free hanging knee ups are another great movement to get the lower abs with both a stretch and contraction. absolutely for no reason train your obliques, never never never, they grow faster than any muscle in your body and respond to very little stims
Perfect perfect most of what you added is what I've been do as well, maybe a few more reps and I really focus on the stretch but will squeeze contraction for longer and I meant hanging leg raises I do them as bpak has this shredded guy show in his mi40x videos with a Back contraction at bottom then into abs contract then raise legs it works great... Also I have been changing a bit but always doing the weighted rope crunches but will diversify some more...
Cheers my man
R
Sent from my SM-G870W using Tapatalk
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Re: Follow Along G's Run to the NA's
today:
abs/chest/delts/intervals
free hanging leg raises ss x15/4ss
incline crunches ss ss x15/4
roller work
decline db press 40x15 55x15 70x15 90x8 105x8 120x8 (shoulders are not happy at all today)
sm incline press 205x4 225x10 255x8 275x6 315x4
machine flyes ss 135x10ss 150x10ss 165x10ss 165x10ss 150x10ss 150x10ss
push ups ss x27 ss x23 ss x18 ss x17 ss x12 ss x9
reverse peck deck flyes 75x15 90x15 105x15 105x15
db flyes 25x10 30x10 35x10 35x10
db front raise 20x10/4
10 min step mill intervals 1-1
done for the day. shoulders were very ill tempered right out of the gate, both of them. i think i slept on them funky last night because they were way more angry than usual and took a damn long time to warm up. other than that everything felt really good though and got a great pump and moved some good weights today. i am adding more cardio back in to keep my bp in range. i think it is starting to go up on me a little bit. no clue why but it is raising, no nose bleeds but i can feel it. my cardio conditioning is already pretty good so it may help to lean me out a little more any way haha
meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss x15/4
mag sup grip cable rows 100x10 120x10 140x10(warmups) 180x10 220x10 240x10 ds260x6ds 200x6ds 160x6(1) last drop had a 10 sec forced stretch at the end
db pullovers 65x10 85x10 100x10 105x10 (went in easy on these cause of shoulders but it went well so the numbers reflect)
t bar rows 55x12 70x10 90x8 135x6 (i hate this damn machine with a passion but it's the only one we have)
stretch pulldowns 120x8 140x8 160x8
rack pulls 185x2 275x2 315x2 405x5/4
did not do shrugs because my neck still isnt 100% and i am damn sure not making it angry again
done for the day. got in a great heavy workout today with my strong man buddy. i had to floss my shoulders and elbows both last night and first thing this am. both shoulders are giving me a hell of a hard time. idk if it is from sleeping on them or just from training but damn they freaking hurt. i went into the pullovers today thinking it may make them hurt more but they actually felt really good. i didnt have any issues with them training at all today actually. my shoulders are still sore as crap though, so that could just be some muscle soreness now that i have flossed them out good. i will do that again 2-3 more times today and since legs are tomorrow they will get a pretty good break.
meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cheese burger on wheat buns
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
low on fish haha can you tell. need to hit up the mart to get more even though i dont want to lol
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Re: Follow Along G's Run to the NA's
today:
legs(secondary)
10 min treadmill warmup
roller work
adductors 120x12 140x12(warmups) 190x12/3
hip flexor machine front raise 80x15/4 (these were really hard so i didnt go up in weight so i got a good contraction)
seated leg curls ss 120x15ss 135x15ss 150x15ss 165x15ss 165x15ss
lying leg curls ss ss80x8 ss90x8 ss100x8 ss100x8 ss100x8
leg press 200x20 290x20 380x20 470x20 560x20 650x20 740x20
backward prowler drags 8 rounds
done for the day. sore knees and nothing else to note today
meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz top round
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/arms
triset
free hanging leg raise ts x10/3ts
rope crunches ts 50x10/3ts
incline crunches ts x10/3
standing db curls ss 30x8ss 35x8ss 40x8ss 45x8ss
standing ez bar curls ss ss125x6/4
spider preacher curls 30x10/3
reverse bb curls 65x25x20x15x10 (20sec between sets. these were freaking brutal painful)
bent over rope extensions 100x20 110x20(warmups) 130x12 140x12 150x12 150x12 (did these with about 30-45sec rest)
machine dips 90x8 180x8 230x8 270x8
sm jm close grip press 185x8 225x8 255x8 275x8
done for the day. i blew through this workout in about 45 mins. had a prior obligation so i had to truck through it big time. the pump was absolutely stupid painful. knees are actually still sore and shoulders are also a bit tender as well. overall great training session today though.
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
pre workout protein rice crispy treats (didnt come out to good)
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground chicken (this stuff is delicious)
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back/calves/intervals (secondary)
machine leg raises ss 40x15/4ss
incline situps ss x15/4
rumble roller work
hs iso rows 45x10 70x10 90x10 135x10 180x10 180x10 180x10ds 90x10(big squeeze)ds 45x10(big squeezes)
ng assist pullups x8/4
banded rack pulls 135x2 225x2 315x2(feeders) 315x6/6
db pullovers 70x12/4
standing calf raises 135x10(1)(x10) 155x10(1)(x10) 175x10(1)(x10) 195x10(1)(x10)
15 min step mill intervals 2-1
done for the day. yep shoulder is still smoked damn it but still got in a nasty back session. i learned a banding trick from one of the old power lifters in the gym today, so i had to try it out. not supposed to do them but since he showed me, i had to give it a go and man it was awesome tension throughout the pull. it actually helped keep the lats tight the whole way up and down and made me focus more on slower control on the negs. so it was a good day cause i learned something new
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
pre workout protein rice crispy treats (not wasting this stuff but this is hard to eat)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
legs(primary) holy shit
10 min treadmill warm up
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 180x10(30 partials)
squats 135x10 225x10 315x10 405x8(x6 partials)
leg press 380x15 560x15 580x15 780x15 780x10(10) 780x10(10) 780x10(10) 780x20 (these sucked but not as bad as i expected. very hard to breathe correctly though)
db leg curls ss 45x8x8ss 30x8x8ss 30x8x8ss 30x8x8ss (had to sub these in since my leg curl machine is out of order. so instead of single leg i just doubled up the reps)
bulgarian split squat ss ss70x8/4
db stiff leg deads 50x8 60x8 75x8 80x8
done for the day. this was a serious kick in the nuts session today. holy hell it was brutal. doesnt help that my training partners are little whinny *****es, so the wife and i changed the weight on every single set, so i got in even more extra training today. i have zero sympathy for fake ass quitters that dont put out. i absolutely freaking hate it. if you are sick or hurt quit, dont fucking fake it and damn sure dont put in a half ass workout. i have shit my pants, almost shit my pants, had gut issues for the last 10 years plus and almost never feel right but i get it done and then some. i have no patience for these kind of things. prime example of how to handle it. gusto came down to train. he hit absolute positive failure and couldnt even budge the weight an inch. so what do we do, he racks it, takes a couple deep breaths and finishes the freaking set. that's how it's done. you never quit and you never let your partners out do you ever. they may be able to move more weight but you still get the same amount of reps or more and you dont ever fucking quit unless you puke pass out or get hurt. then you have an excuse, but you still better finish that damn set. RANT OVER. last part, i am 270 and some change and if i am out cardioing you and you are 220 or less then you are in a serious need of a gut check. no way i should have more wind than you do
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cake
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers strombolli with meat gravy
small dessert (maybe ice cream or cookies and milk, havent decided yet)
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
legs(primary) holy shit
10 min treadmill warm up
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 180x10(30 partials)
squats 135x10 225x10 315x10 405x8(x6 partials)
leg press 380x15 560x15 580x15 780x15 780x10(10) 780x10(10) 780x10(10) 780x20 (these sucked but not as bad as i expected. very hard to breathe correctly though)
db leg curls ss 45x8x8ss 30x8x8ss 30x8x8ss 30x8x8ss (had to sub these in since my leg curl machine is out of order. so instead of single leg i just doubled up the reps)
bulgarian split squat ss ss70x8/4
db stiff leg deads 50x8 60x8 75x8 80x8
done for the day. this was a serious kick in the nuts session today. holy hell it was brutal. doesnt help that my training partners are little whinny *****es, so the wife and i changed the weight on every single set, so i got in even more extra training today. i have zero sympathy for fake ass quitters that dont put out. i absolutely freaking hate it. if you are sick or hurt quit, dont fucking fake it and damn sure dont put in a half ass workout. i have shit my pants, almost shit my pants, had gut issues for the last 10 years plus and almost never feel right but i get it done and then some. i have no patience for these kind of things. prime example of how to handle it. gusto came down to train. he hit absolute positive failure and couldnt even budge the weight an inch. so what do we do, he racks it, takes a couple deep breaths and finishes the freaking set. that's how it's done. you never quit and you never let your partners out do you ever. they may be able to move more weight but you still get the same amount of reps or more and you dont ever fucking quit unless you puke pass out or get hurt. then you have an excuse, but you still better finish that damn set. RANT OVER. last part, i am 270 and some change and if i am out cardioing you and you are 220 or less then you are in a serious need of a gut check. no way i should have more wind than you do
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cake
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers strombolli with meat gravy
small dessert (maybe ice cream or cookies and milk, havent decided yet)
meal 5
16oz turkey
1/4 cup sour kraut
Haha told you you were screwed lol
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
Haha told you you were screwed lol
yeah i didnt figure it would be that freaking bad. he is about to get dropped off the team completely. the boss says he was fake dry heaving almost the entire time. so i said well did he bring the trash can or bucket over while he was doing it? nope sure didnt. so he was faking it completely. i have never seen a man, that allows the ladies to change and move all the weights around while he acts all dramatic laying on everything acting like he is about to die. it is actually pretty pathetic to be honest. i was changing weights as soon as i got up from doing my set so it didnt take 6 hours to get done. i have made people puke pass out and even quit mid workout but i have never worked with someone that was such a faker in all my years of training. the dropping the weights and being all dramatic really irritates the dog piss out of me to. i think he wants everyone to look over at him is the reason why he does it. i have already told him about 10 times how much harder it is when you are doing cardio and you really dont have many calories in you and what we are doing now is hard but not even close to what it is like to train while getting ready for a show. i think it's time for you to just go ahead and move close enough to hit it every day that way one i dont have to waste my time with half assers and 2 we can break each other off and turn into super mega monsters haha
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Re: Follow Along G's Run to the NA's
today:
abs/delts/chest
unsupported hanging leg raise x10/2 ss x10/2ss
rope crunches ss 50x10 ss50x10 50x10 50x10 (crowded today so i had to do a couple regular sets before my super sets. planned on doing tri sets but that fell through
reverse peck deck 60x15ss 75x15ss 90x15ss 105x15ss
rotator work ss x20/4
db lats 25x10 35x10 45x10 50x10
db front raises w/twists 15x10/4 (went light on these cause heavy hurts my shoulder)
flat db press 25x15 40x15 55x8 70x8 85x8 100x8 120x8
sm incline press 205x10(6) 225x8(4) 245x6(3) 255x4(17) (sec number is bottom end partials)
machine flyes ss 135x10(x10)ss 120x10(x10) ss105x10(x10)ss 105x10(x10)ss 105x10(x10)
pushups ss x27 ss x19 ss x17 ss x14 ss x9
done for the day. just trained with the boss today so it was fast paced smooth and no drama. it was a great session with a great pump and moved some really good weight with almost zero shoulder pain at all. i think doing shoulders first as well as flossing last night and this am helped a ton with the pain. i was 100% warmed up and primed for chest for sure. i wanted to hit an ab triset but it was crowded when we started up so i had to improvise a bit. great day now it's time for football. we also got this workout done in about an hour and a half and even had to wait a couple of times for equipment. that shows how much the fakers slow me down and it didnt impact my weights at all.
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken (out of ground damn it)
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back/calves(primary)
leg raises ss x15/4ss
rope crunches ss ss50x15
rumble roller work
mag sup grip cable rows 85x10 120x10 140x10 160x10(warmups) 200x10 220x10 240x10 ds 260x6 200x6 160x6(1) did another set of 160x8 big squeezes again
db pullovers 65x10 85x10 95x10 100x10
sup grip cable rows (med) 100x12 100x10 120x8 140x6 100x12 (these were very awkward to do and i didnt like them)
mag ng pulldows 100x8 120x8 140x8 160x8 180x8ds 120x7
bb rows 135x5 185x5 235x5 285x5 235x5 235x5
hypers 135x25/3
toe press ss 230x30ss 250x30ss 270x30ss 290x30ss
tibia raise (one leg at a time) 20x51 ss20x43 ss 20x37 ss20x25
done for the day. not a bad workout at all, i hit this one completely solo, so i flew through it nice and fast. did have some issues on both the sup grip cable rows and the bent bb rows. the cable rows felt really awkward but i could feel the muscle working still and the rows haha, i have a hard time stopping short of full range of the stretch and that's what i was supposed to do. so i had to lighten the weight quite a bit to get it to stop properly. overall great freaking day and time for some monday night football.
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
legs(secondary)
10 min treadmill warmup
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x15/6 (only took enough time for my partner to go between sets)
leg press (high and wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10
sm lunges 165x10/4
sissy squats 4 sets to failure rep range went from about 30 down to 11ish. i did these really quick so i lost count and didnt track it at all
done for the day. this was a very fast paced session today. we only rested long enough for my training partner to go. the only time we slowed down was when we got to lunges and that's a give me, it takes a min or so to catch your breath on those. at least it does for me. got this workout done not including warmups in about an hour and 20 mins or less. that's great timing and i did it with a client of mine's wife who was killed a little while back. she jumps in with me from time to time when we are on the same sched. it's nice to train with someone that isnt dragging ass and slowing the tempo down or acting like they are going to die. well we were both about to die on the lunges but eh, that's respectable haha. great pump and everything feels pretty good. i was supposed to do front squats and leg extensions today instead of lunges and sissy squats. i decided to give both my back and knees a break as well as my shoulder. they are sore but not hurting so i want to let them heal up a bit before hammering on them again. just a little precaution
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz some protein (havent decided just yet) may be a steak
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
arms/calves/intervals
10 min treadmill warmup (was going to do abs but guts had me choose other wise)
roller work
standing db curls 15x10/2 25x10(warmups)ss 30x10ss 35x10ss 40x10ss 45x10ss
machine curls ss ss60x6 ss70x6 ss80x6 ss90x6
standing bb curls 70x10 80x10 100x10 (went to light on the first two. i though my bis were shot and they actually were still good)
reverse curls 85x15/4
v bar press downs 100x20 120x20(warmups) 140x15 160x15 180x15 200x15
tate extensions 25x8 35x8 45x8 55x8 65x8
ez bar jm floor press 95x10 125x10 175x10 220x7
standing calf raises 135x10 155x10 175x10 195x10
step mill intervals 2-1 for 15 mins
done for the day. well hammering out those intervals may not have been the best idea in the world cause now i believe my legs are going to be sore haha. eh, they will just grow and seperate even better anyway. even though i hate arm workouts, this one was a pretty good one, with the normal painful ass pumps that make you want to hit someone cause they hurt so bad. shoulder got a little ill tempered on the jm presses but i just altered my arc a bit and got it working. other than that everything is pretty solid.
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back/calves/intervals(secondary)
leg raises ss x15/4ss
incline crunches ss x15/4
roller work
banded shoulder mobility work (i did this between ab sets and during my first warmups for back)
one arm pron cable rows 25x10 40x10 55x10(warmups) 70x10 85x10 85x10 85x10
dragon rows 50x8 75x8 100x8 100x8
ng assist pulls x8/4
db pullovers 65x12 65x12 60x12 60x12 (shoulder wasnt liking these to much today so i went super light and easy on them)
seated calf raise 50x10 75x10 100x10 125x10
15min step mill intervals 1-1 plus 5 mins normal. so i did these a little different today. i did the first 10 mins at 1-1, 1min wide open then 1 min to recover and then the final 5 mins at recovery speed. big kick
in the junk
done for the day. i added in a little bit of some band shoulder mobility work today to try to help out with some of my new freaking shoulder issues. it isnt as bad as it was a wk or so ago but it is still a pain in the butt for me. so back to rehab/prehabing a bit to keep it healthy and not break my good one. pretty good secondary day though, got some really good stretching and contractions in and everything felt pretty good. didnt even put my belt on until i got to the dragon rows. i do need to note that the freaking intervals have made my legs sore as crap from the last 2 days. hopefully i can keep them in more often to help enhance my splits even more and keep my cardio up high
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
legs(at a different gym)
10 min treadmill warmup
roller work
lying leg curls 60x15 85x15 95x15(warmups) 110x10 140x10 150x10 ds 160x10ds 120x10ds 95x10(10sec iso hold partner pressing down)
leg press 370x8 460x8 550x8 640x8 730x8 820x8 910x8 ss 1000x8ss/4ss
machine squats ss180x8 ss270x8 ss360x8/2
walking lunges x10/3
bb stiff leg deads 95x10 145x10 195x10 245x10
done for the day. great session today, nasty pump and workout at a new gym. we moved super quick today which was a great plus as well. back got a little tight but nothing bad at all and i even went completely beltless the entire time. didnt need to wrap my knees at all today either. cheat day so i am stoked
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 dbl cheese burgers
fries w/cheese and ketchup
slice of cake
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
Glad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...
Sent from my SM-G870W using Tapatalk
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
Glad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...
Sent from my SM-G870W using Tapatalk
honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal
Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???
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Re: Follow Along G's Run to the NA's
Never been a huge fan of eggnog but a simple vanilla protein with vanilla extract, cinnamon, and nutmeg is awesome
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???
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i go with a whey iso all the time. if you want an even faster release then a hydraslate(sp) is even better. i have been using two different brands that i really like: dymatize whey iso 100 and a company a close friend of mine owns called fitstrong. they are both really good mix in there great and only have a gram or so of sugar in them. i am pretty sure my buddies company has their line all over where you are also. stuff doesnt mess with my guts at all, which is the main reason i like it, but the down side is it is a tad pricey.
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Re: Follow Along G's Run to the NA's
today:
abs/delts/chest/calves(primary)
free hanging leg raise ts x10/3
incline sits ts x10/3
rope crunches ts 50x10/3
db rotator cuff work
bent over db swings 20x20 30x20 35x20 40x20
seated db lats 20x10 25x10 30x10 30x10
bb front raise 40x10 50x10 50x10
flat db press 25x12 40x12 55x12 70x12 85x12 100x10 and 2 partials
bb bench press 165x6 185x6 205x6 225x6 245x6
machine press 70x8 90x8 115x8 90x8 (these really aggervated the piss out of my shoulder)
assist dips x17 x14
seated toe press 250x30 270x30 290x30 (got a nasty twinge doing these today. kind of a cramping sensation right where the calf inserts. prob just trying to cramp but still freaky)
done for the day. shoulder held up pretty well for almost the entire session today until the stupid machine presses. it damn sure wasnt happy with those at all so i backed off on the weight a bit and finished up. funny thing is the dips didnt both it at all but that machine sure is shit did. so more mobility work and flossing today to keep it from killing me for the next 3-4 days haha. football sunday and i have everything that needs to be done, done for the day.
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey chilli
no carbs with this meal because of the veges
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back
leg raise machine ss 40x15/5ss
machine cruches ss x15/4
meadows rows 25x10 60x10 85x10 100x8(warmups) 125x8 150x8 150x8 150x8
db rows 125x8 150x8 150x8 150x8
db pullovers 60x10 70x10 70x10 70x10 (shoulder still not good, so not pushing it at all)
assist chins x8/4
banded hypers x15/3
done for the day. great heavy day in today. only thing to really note is how my shoulder just flares up at random times. not really during working it or other muscles but just random screaming pain. really noticalbe but very freaking random. like today perfectly fine all morning, get in the car and reach back to grab seat belt and almost pissed my pants. or occassionally when i go to pickup my cpu. it is very very random most of the time. idk, maybe it is i am getting old or growing pains, but it sucks haha
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast
8oz sweet potato grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today:
abs/back
leg raise machine ss 40x15/5ss
machine cruches ss x15/4
meadows rows 25x10 60x10 85x10 100x8(warmups) 125x8 150x8 150x8 150x8
db rows 125x8 150x8 150x8 150x8
db pullovers 60x10 70x10 70x10 70x10 (shoulder still not good, so not pushing it at all)
assist chins x8/4
banded hypers x15/3
done for the day. great heavy day in today. only thing to really note is how my shoulder just flares up at random times. not really during working it or other muscles but just random screaming pain. really noticalbe but very freaking random. like today perfectly fine all morning, get in the car and reach back to grab seat belt and almost pissed my pants. or occassionally when i go to pickup my cpu. it is very very random most of the time. idk, maybe it is i am getting old or growing pains, but it sucks haha
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast
8oz sweet potato grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut
Sucks about the shoulder
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Re: Follow Along G's Run to the NA's
today:
legs/calves(secondary)
lying leg curls 60x10 70x10 80x10 90x10 100x10(warmups) 110x10(5) 110x10(10) 110x10(15) 100x10(20) 100x10(25) 100x10(30) these were done with exactly 45 sec between each set. yes stupid brutal
roller work (here is the funny part. my hams were so pumped and tight all i could roll was my lower back and legs. i couldnt hold myself up to roll my mid and upper back at all to save my life
sm lunges x12/2(warmups) 95x12 105x12 115x16 125x12 145x10
sm duck squats 225x10/4
safety squat bar good mornings 20x12/3
machine press 250x10(10)x10(10)x10Z(10) 315x10(10)x10(10)x10(10) second number is calf raise. so it is leg press drop down do calf raise then back for 30reps each.
done for day. i flew through this workout and it was killer, the pump was so bad my legs would barely bend. after the last set of leg curls i couldnt stand up and fell straight to the floor. same thing for the lunges added to the misery and sucked the life right out of me. great freaking day and a great workout, loved it and the misery
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast w/bbq sauce
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
arms/intervals
10 min treadmill warmup
standing db curls 15x10/3(warmups) 25x6(6)ss 30x6(6)ss 35x6(6) 40x6(6) (is hammers immediately after regular curls)
machine curls ss 50x6 ss60x6 ss70x6 ss80x6
bb curls ss 60x8ss 80x8ss 80x6ss
db preachers ss ss25x8/3
rope pressdowns 100x15 110x15 120x15 120x15 120x15 (30 sec rest only)
ez bar close grip 115x12 205x10 225x8 (45sec rest)
over head rope extensions 110x25 110x25 100x25 (ass kicker 45 sec rest and utter complete failure)
15 min step mill intervals 2-1
done for the day. as usual stupid painful pump from keeping rest periods down big time. shoulder is still pretty angry so i kept the weight really light on the close grip. great day in and out
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast shake and bake style
8oz red potato
med green salad
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back/cardio/calves
leg raises x15/4
rope crunches ss 50x15/4ss
lat pulldown crunches ss ss50x15/4
mag ng low cable rows 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 (did these with a timed 30sec rest between sets)
heavy banded rack pull (mid shin) 135x3 225x3 315x3(feeders) 315x6/4 (did these today with the heavy resistance bands. it was stupid stupid heavy, i would say an exta 1-150 at the top)
assit wide grip chins x8/4
cable pullovers 100x12/3 (did these this way today to rest the shoulders more)
20 min steady state step mill (went level 6 for the duration so it was really fast)
toe press 210x20/4 (30sec rest between sets)
4 rounds quads and hams stretch and flexing
done for the day. got in and done a a ton of work. fell pretty good overall other than the cardio sucking ass haha. i pushed it hard though and the pace of the workout. killed it is all i can say
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast shredded
2 wheat tortilla shells
med green salad
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
legs
10 min treadmill warmup
roller work
standing one leg leg curls 35x8 60x8 85x8 ss 100x8ss 110x8ss 110x8ss 110x8ss
bb stiff leg deads ss ss95x8 ss145x8 ss195x8 ss245x8
leg press 180x15 270x15 360x15 450x15 540x15 630x15 720x15 810x15 810x15 810x15 did all these sets up to 810 with only the time it took for my partner to load the weight. last 2 sets i took 45 sec rest only
platz hacks ss x8ss x10ss x12ss x15ss
hacks ss ss180x8 ss180x10 ss180x12 ss180x15
3 rounds of llex and stretches to aid in both seperation and flexibility
done for the day. we blew through today lightning fast. literally only resting long enough for my partner to go even huffing and puffing i rolled for max pump. the leg presses were maybe 10-15 sec rest between adding 2 plates. it was an awesome session and even with that fast pace i still moved some pretty good weight around. everything actually feels pretty damn good also. may get a little sore but eh, i am killing it like a mad man. foot ball and a cheat meal today so it doesnt get any better than this. even with in laws in town for a bit i still got a cheat so it makes everything better haha oh and leg day. cant ruin that
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 slices meat lover's pizza
2 klondike bars
20oz diet cream soda
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/delts/chest
hanging leg raise x15/4
lat pulldown crunches x15/4
rotator cuff work
cable side lats 25x20/4 (back to back to back to back)
bent db rear lats 15x15 20x15 25x15 30x15
seated db press 60x8 70x8 75x8
banded hs bench press 45x8 70x8 90x8 90x8
sm incline press 205x8/4 (60 sec rest)
flat db press 75x10/3
sm decline press 185x11 195x9
done for the day. not as much shoulder pain today as of yet.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken
8oz baked red potato
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
abs/back (primary)
leg raise ss x15/4ss
incline sits ss x15/4
rumble roller work
one arm bb rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8 175x8 ds100x8ds 75x8ds 50x8 (did these with only enough time for partner to go)
hs sup pulldowns 45x8 70x8 95x8 115x8 70x8(did a forced stretch while doing each arm then both arms for a full 20 sec forced stretch)
stretchers 100x10 120x10 140x10 140x10
db shrugs 60x10 80x10 100x10
banded hypers x22 x17 x15x12 last set was to failure drop the band then finish to failure
done for the day. absolutely brutal workout today. did this with a buddy i havent trained with for years and we broke each other off big time. moved some really good weight today and the pump was so bad i didnt want to drive home haha. did aggervate my shoulder just a little bit but not excutiating like it was before and it isnt flaring up at random for the last few days which is a plus. my carpal tunnel is giving me some serious hell at night though in my bad arm and a little in my good one. so bad that it is waking me up about every hour and i have to get up for about 5-10 mins to work it out. it has always given me issues but i can normally sleep for a bit more than an hour but now hell no, it is freaking brutal. hopefully it is from my gh pulses and i havent moved further along with my injury.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz coconut oil fried chicken (no breading)
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
legs/calves(secondary)
10 min treadmill warmup
roller work
lying leg curls 80x15 80x15 90x15 100x15(warmups) 120x10(20) 120x10(20) 120x10(20) 20 sec isos after full reps with partner adding more resistance each set. had to drop down to 100 on final set for isos cause i couldnt keep the 120 held in place for nothing. i did these all with 20 secs rest between each set. i actually timed it
leg press 180x10 270x10 360x10 450x10 540x10 630x10 630x25 720x30 810x30 (rest on these was just long enough for partner to put a plate on each side. i didnt put the weight down. last 3 sets was 45 sec
sissy squat ss x16ss x17ss x17ss
static holds on the wall ss ss x60sec/3
static lunges x10/2 i used a kettlebell that the weight was rubbed off of, so i have no clue how heavy it was but it was good enough.
standing calf raise 135x10(10)x10(10)x10(10)/4 10 full reps 10 sec flex at the top 10 more and 10 more sec at top then 10 bottom end partials with a 10sec stretch at the bottom. that's one set.
done for the day. fast paced just like the primary for this week. trying to shock my body really good and really build that cardio and etch in some really good detail. yesterday and today's workouts both were done in just around 90 mins or less. my entire back is sore from yesterday also, so it was a damn good session and today was also. i did deviate off the programing because i had already done 2 of the movements on my primary day so i improvised a bit with a couple of my own ball busters
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mush crock pot chicken and celery
1 1/2 cups brown rice
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
yeah i didnt figure it would be that freaking bad. he is about to get dropped off the team completely. the boss says he was fake dry heaving almost the entire time. so i said well did he bring the trash can or bucket over while he was doing it? nope sure didnt. so he was faking it completely. i have never seen a man, that allows the ladies to change and move all the weights around while he acts all dramatic laying on everything acting like he is about to die. it is actually pretty pathetic to be honest. i was changing weights as soon as i got up from doing my set so it didnt take 6 hours to get done. i have made people puke pass out and even quit mid workout but i have never worked with someone that was such a faker in all my years of training. the dropping the weights and being all dramatic really irritates the dog piss out of me to. i think he wants everyone to look over at him is the reason why he does it. i have already told him about 10 times how much harder it is when you are doing cardio and you really dont have many calories in you and what we are doing now is hard but not even close to what it is like to train while getting ready for a show. i think it's time for you to just go ahead and move close enough to hit it every day that way one i dont have to waste my time with half assers and 2 we can break each other off and turn into super mega monsters haha
Good luck with this, sounds pretty rocky. I miss you and the boss terribly. Hope I have time to catch up soon. Tell everyone I love them.
~Trixie~
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Trixie
Good luck with this, sounds pretty rocky. I miss you and the boss terribly. Hope I have time to catch up soon. Tell everyone I love them.
~Trixie~
drop them and cut my training time in half or even more haha.
we miss you guys too but know how busy and crazy this time of year is for you
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Re: Follow Along G's Run to the NA's
today:
arms
10 min treadmill
roller work
standing db curls 10x12 15x12 20x12
seated db curls ss 25x8ss 30x8ss 35x8ss 40x8ss
one arm db preachers ss ss25x8 ss30x8 ss35x8 ss40x8
reverse curls ss 95x12/3ss
preacher hammer curls ss ss25x12/3
vbar pressdowns half stack x10 3/4 stack x10 full stack x10/2 (new gym so no clue how heavy this bad boy was but it was pretty heavy)
bench dips ss x38ss x29ss x25ss
one arm overhead db extensions ss ss25x8 ss30x8 ss35x8
done for the day. trained at my wife's gym today and i am not completely familiar with the stacks and machines. great workout and great pump. feel pretty good overall. need to note again that i am sleeping like complete ass still from the cts in my bad arm and a little in my good arm. so up and down every hour on the freaking hour. i have been sneaking a few short power naps in during the day though. so hopefully since i feel pretty good it isnt hammering my recovery
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
6 whole egg sandwiches on oatmeal bread
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
today:
back(secondary)
10 min treadmill warmup
pronated one arm low cable rows 25x12 40x12 55x12 70x12 80x12 100x12 100x12
banded slide the rack pulls 135x3 225x3 315x3 315x6/4 (moved up another band on these. it was stupid heavy, i would say over 500 at the top tension wise)
ng assist pulls x8/4
db pullovers 55x12 60x12 65x12 65x12 (still babying my shoulder for safety)
15 min intervals 2-1. went way to fast on the sprints today at level 12. made it but thought i was going to die.
done for the day. so i had a little mishap yesterday evening checking to make sure my garage was secure before bed. long story short, i steeped onto the stairs missed the top one with my one foot and did a super man ninja leap onto my treadmill landing on one leg. got a little bit of a cramp sensation on the outside bottom of my quad but no popping and no real pain but still freaked me out a bit. no bruising at all today and i did cardio on it. it is sore now but so is the rest of my leg and everything else. so fingers crossed it isnt injured or tweaked. i am lucky i didnt hurt anything or go straight down cause i would be really messed up if i would have. i have cat like reflexes haha.
quick note on today's session. i trained with a large tropper buddy of mine, very large. so we went a bit heavier and faster than i had originally planeed. i need to pull back a smidge on my secondary days i think. that may be why my sleep and tingling is getting so bad. got to figure it out by easing up and eliminating things one at a time. those rack pulls with bands were absolutely stupid freaking heavy with the thick heavy bands. damn is all i can say
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken (again haha)
1 1/2 cup brown rice
meal 5
16oz turkey
1/4 cup sour kraut
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Re: Follow Along G's Run to the NA's
I nailed the pudding today 🙌
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-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
I nailed the pudding today
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once you get the texture just right man, it is freaking money. i would eat that stuff all day long if i could. it is a great preworkout or quick meal in a pinch for sure though
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Re: Follow Along G's Run to the NA's
today:
legs(primary)
10 min treadmill warmup
roller work
deadstop seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 195x10
pause squats 135x6 185x6 225x6 275x6 315x7(miss count) 365x6 405x6 (3 sec pause in the hole, rock bottom. breathing on these is a huge pain in the ass)
leg press 920x30 920x30 920x30 (1min rest between sets, non stop tempo here)
sissy squats x19 x17 x17
db stiff leg deads 65x10 85x10 100x10
done for the day. great freaking workout today. moved some pretty heavy weight and everything actually feels good other than me being dead now haha. something i noted that i have noticed in the past is i have a hell of time with my hips, groin/ham tie ins getting loose and warm when squatting. they are tighter than a banjo string on the first 2-4 sets every time i squat but open up and get loose as i progress. my need to be adding in a little mobility work on these areas just to keep them healthy. if you are following along and want a serious kick in the nuts try both the pause squats and dead stop seated leg curls. the leg curls you do your rep with a good 1-2 squeeze in the contraction and then lower it all the way down and let the plates stop completely on the stack. so it is literally a dead stop on each and every rep. the pause squat you just go all the way down into the hole stop and hold for 3 sec and then explode up. really have to work your breathing on these or you will def pass out.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
monster burger
fries
2 klondike bars
meal 5
16oz turkey
1/4 cup sour kraut