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

    1. #1231
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Tearing it up guns u da man

    2. #1232
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      Default Re: Follow Along G's Run to the NA's

      You are silly! I get to learn something new every day with your thread, Thanks. Still have no idea what Hypers are but they must work cause I see them often in your plan.
      ~Trixie~

    3. #1233
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      Dig that arm workout
      so from what i am learning from research is that hammering the arms with heavy weight is not the idea approach to take. you can get it done with quick effective pump training 1-2x a week on top of them already getting hit with other body parts any way. from what i am learning that since the arms are such a small muscle and already getting hit with heavy weight on back and pressing movements. hitting them again with heavy weights just hammers the tendons and ligs as opposed to getting the desired growth out of them. i can attest that training this way is far more painful than hitting heavy weight haha
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    4. #1234
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      You are silly! I get to learn something new every day with your thread, Thanks. Still have no idea what Hypers are but they must work cause I see them often in your plan.
      ~Trixie~
      glad you are still enjoying and learning. hypers are hyperextensions. i think that is what you call back extensions. it is where you lay across the bench with your butt up in the air and your feet hooked into a pad. you lift the torso using you lower back glutes and hams depending on how you perform the movement. kind of like a crunch where you face the floor and use your back instead of the abs is the best way i could describe the movement
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    5. #1235
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      Default Re: Follow Along G's Run to the NA's

      I so hypers in my Roman chair here at home. No one can look at my butt here...lmao!

    6. #1236
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      lying leg curls 60x15 70x15 80x15 80x15 80x15
      squats 135x10 185x10 225x10(warmups) 275x8 315x8 365x8 385x8 355x8 (should have moved up to 405 but wasnt feeling it so i went back down a little)
      hacks sled x20 20x20 50x30 (2) (2 was 2 10 sec partner pressing iso holds)
      leg extensions 105x20 120x20(5)(1) 120x20(5)(1) first numb 1 sec squeeze in contract sec numb is 5 forced reps and third is a 10 sec iso hold
      lying leg curls 100x15 100x15(5)(1) 100x15(5)(1) first numb is straight rep second is forced reps third is a 10 sec iso hold at the bottom

      done for the day and under 2 hours in the gym. this session was an ass kicker and brutal. that's all i will say other than my legs are going to hurt something fierce and a have a little bit of a sore knee going on. i dont even want to talk about the hammie pump and how brutal the squats were lol. i kept my speed until the next to last set though which is a good sign that my strength is climbing week to week and my back only hurt a little bit. all in all i killed it and didnt throw up, close but i kept it all down haha


      meal 1
      16oz lean ground beef w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ oatmeal bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz turkey meat loaf (it is really good btw)
      large green salad
      meal 5
      80g dark matter post workout
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    7. #1237
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      legs
      10 min stepmill warmup
      lying leg curls 60x15 70x15 80x15 80x15 80x15
      squats 135x10 185x10 225x10(warmups) 275x8 315x8 365x8 385x8 355x8 (should have moved up to 405 but wasnt feeling it so i went back down a little)
      hacks sled x20 20x20 50x30 (2) (2 was 2 10 sec partner pressing iso holds)
      leg extensions 105x20 120x20(5)(1) 120x20(5)(1) first numb 1 sec squeeze in contract sec numb is 5 forced reps and third is a 10 sec iso hold
      lying leg curls 100x15 100x15(5)(1) 100x15(5)(1) first numb is straight rep second is forced reps third is a 10 sec iso hold at the bottom

      done for the day and under 2 hours in the gym. this session was an ass kicker and brutal. that's all i will say other than my legs are going to hurt something fierce and a have a little bit of a sore knee going on. i dont even want to talk about the hammie pump and how brutal the squats were lol. i kept my speed until the next to last set though which is a good sign that my strength is climbing week to week and my back only hurt a little bit. all in all i killed it and didnt throw up, close but i kept it all down haha


      meal 1
      16oz lean ground beef w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ oatmeal bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz turkey meat loaf (it is really good btw)
      large green salad
      meal 5
      80g dark matter post workout
      If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.

    8. #1238
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.
      i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit
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    9. #1239
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by maxseg View Post
      I so hypers in my Roman chair here at home. No one can look at my butt here...lmao!
      The view of my butt is the best part of my hypers. I am an exhibitionist after all.
      ~Trixie~

    10. #1240
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit
      This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
      ~Trixie~

    11. #1241
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
      ~Trixie~
      haha, i have had meat loaf but beef meat loaf i have just took the plunge on the turkey version. i have to say it is quite tasty to say the least and man is it low cal and not to bad on you
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    12. #1242
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      Default Re: Follow Along G's Run to the NA's

      today:

      chest/delts
      10 min treadmill warmup
      rotator cuff work
      db incline press 25x8 45x8 65x8 90x8 100x8 ds 110x8ds 75x8ds 50x8 (barely got those last 8 in wow)
      modified sm incline press 135x20 185x10(had to drop the weight to 135 to get my last 5) 185x10(1) 185x5(1) last 2 sets had 10 sec iso holds 1/3 of the way from lockout
      incline db flye 45x10(30x5) 45x10(30x5) partner pressing down on the ()set. hit failure on the last set here big time
      db lats 15x20 ds30x10ds 15x10 30x10ds 15x10 30x10ds 15x10
      reverse pec deck flyes 60x15 75x15 90x14 90x11 last 3 sets to failure with a 10 sec hold at the bottom after failure
      slide the rack press 95x5 115x5 135x5

      done for the day. another day in and under 1 hour of training. felt super strong today and got everything knocked out quick and tore it up. pump was good and session was solid


      meal 1
      16oz chicken grilled with some ketchup
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ oatmeal bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz turkey meat loaf
      large green salad
      meal 5
      80g dark matter post workout
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    13. #1243
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      Default Re: Follow Along G's Run to the NA's

      Thanks for all this specific information about the workout, it always helps us when we need to change up things. So the wife must be looking pretty hot huh?
      ~Trixie~

    14. #1244
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Thanks for all this specific information about the workout, it always helps us when we need to change up things. So the wife must be looking pretty hot huh?
      ~Trixie~
      the wife is tearing it up. she may even be hitting one of the early shows in between my two big shows next year. that's what she has planned as of right now.

      the last two days for me have been off days. i did have an awesome pb banana and light fluff bagel yesterday to plus up my cals a little bit. i think my recovery is down a bit so i may do a bump up with some nasty things here and there. that was so tasty it was extra nasty haha
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    15. #1245
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      Default Re: Follow Along G's Run to the NA's

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      Quote Originally Posted by guns01 View Post
      the wife is tearing it up. she may even be hitting one of the early shows in between my two big shows next year. that's what she has planned as of right now.

      the last two days for me have been off days. i did have an awesome pb banana and light fluff bagel yesterday to plus up my cals a little bit. i think my recovery is down a bit so i may do a bump up with some nasty things here and there. that was so tasty it was extra nasty haha
      I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL

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