Follow Along G's Run to the NA's

[guns01]

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

traps/delts

15 min step mil with the twist
bb shrugs 135x30 225x25 275x20 315x15/2
hs shoulder press facing into machine 45x20 70x20 90x15 115x12 45x20
cable rope rear delt pulldowns 30x30 45x25 60x20 75x20 90x15 60x20
db lats 10x30 15x30 20x20 25x20 30x15 35x12 20x15
db front raise 10x25 15x25 20x20 25x20
ok did a variation on the db raise both front and sides. after completing the first series of reps with full range i did the same number of reps with bottom end contractions for a brutal burn to end the sets
dc stretching

[guns01]

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

back/tris

15min step mil warm up with glutes and calves
sb cable pullovers 80x30 100x30 120x25 140x20 150x20
rack deads mid shin 135x30 225x20 315x20 365x15 405x15 (wrecked back lol)
rows on hs dead lift platform 90x20 115x20 180x15 225x12
one arm cable rows 45x20 60x20 75x15 90x12
cg pulldowns 75x25 90x20 105x20 120x20
cobras 50x20 70x20 90x20 100x15
dc stretching
rope pushdowns 80x30 90x30 100x30
sb pressdown ss 90x20ss 110x20ss 120x15ss 140x12ss
sb reversegrip overhead xtension 80x20 90x20 100x20 110x12
machine dips 90x20 180x20 205x15 225x12
dc stretching

done for the day

[guns01]

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

cardio only
30 min step mil with the twist.

feel down the ****ing stairs again this am and busted up my knuckles and lower back. got a pretty bad rug burn too and tweaked my knee. did some light hard xtensions to see if i hurt anything but i think it is all good. just sore from stiffing up while sliding down the damn stairs. made one hell of a racket as i came crashing down

[guns01]

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

quads (slightly injured so it was interesting)

15 min step mil with glute/calve
foam roller back/it band and quads
leg xtension 45x50 60x40 75x30 105x20/15part 120x20/20part 150x20/20part 180x15/20part
abbductor ts 100x20ts 120x20ts 140x20ts 150x20ts
abductor ts 100x20ts 120x20ts 140x20ts 150x20ts
static wall hold ts 60sec/4
squats 135x30 225x20 315x15 315x12
leg press ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10 300x10us 400x10us 500x10us 600x10. on these i dropped to 200 and then ascended back up 10reps to the starting weight.

trained with two ladies today so it was a fast paced more than i liked but i killed them both. good times, and almost made my current partner puke so it was a good day. done in under 90 minutes

[guns01]

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

chest/bis:

15min step mill glute ham twist
pec dec 45x30 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20
hs incline 70x12ds 45x20 90x10ds 45x15 135x10ds 90x8ds 45x20
cable cross 40x30 60x25 70x20 80x20
stand db curls 20x20 25x20 30x20 35x20
db preachers 25x20 30x20 35x15 40x15
overhead cable curls 30x20us 45x20us 60x15us 75x12 75x10ds 60x15ds 45x20ds 30x20

done for the day.

[guns01]

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

traps/delts/abs

15min stepmill glute/ham
db shrugs 50x20 70x20 90x20 100x20 120x15 80x20
rope rear delt pulldowns 45x20 60x20 75x20 90x20 105x15
seated db lats (move to front) 10x20 20x20 25x15 30x12 (these are done to the side with a pause then move them to the front and back down) hurts bad
seated hs press facing into machine 45x20 70x20 90x15 115x12
machine lats 50x20 60x20 70x20 90x15 dbl partials at the bottom after main reps completed
hanging knee raise x10/4ss
inline crunches x10/4
20 min treadmill 15 incline 2.8mph with half glute and half calve

[guns01]

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

hams:

15min step mil with glute ham twist
foam roller for it band low back and hams
leg xtension 30x50 45x40 60x30
seated leg curl 105x30 120x25 150x20 165x20 ds 150x10 135x10ds 120x10ds 105x10ds 90x10ds 75x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
lying leg curls 70x20 80x20 100x20 ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
sl deads 135x20 225x20 275x20 315x15/2
db walking lunges 50x30yards/3
step mil 20minutes calve glute wrecker
done for the day under 2 hours

[guns01]

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

injury update:

my knee is pretty beat up from that fall. i am still training hard on it and keeping it iced. using a few extra peptides to speed up the healing a little faster but i cant take a break right now got to much going on so i am just dealing with it for now. resting it as much on my down time as possible though

[guns01]

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

was out of commission over the holidays due to being out of town and having no access to a training facility. i did eat pretty well but indulged a bit in the sweets and some bad foods but overall not to over board. knee is still a bit tender but getting better

[guns01]

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

well you know i couldnt wait any longer. 7 days out of the gym and i had to get in there and hit it today:

back/tris:
15min step mil warmup with glute calf twist
cable pullovers 60x30 80x30 100x25 120x20 140x20
high pulldowns off the cable ss 60x20 80x20 100x20 120x20
low rows off cable pulley 60x20 80x20 100x20 120x20
low pulley rows 105x20 120x20 150x20 165x15 180x15
close grip pulldowns 105x20 120x20 150x15 165x15
deads 135x20 225x20 315x15 265x12
dc stretching
vbar pressdowns 60x30 80x40 100x25 120x25
one arm overhead db extensions 25x20 35x20 45x15 50x12
dips 90x20 135x20 180x15
rope pressdowns ss 60x20ss 80x20ss 100x15ss 110x12ss
overhead rope xtensions 60x20 80x15 100x12 100x12
cardio 20 minute step mil glute and ham

pump was stupid

[guns01]

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

so here is what the diet is going to look like for the next few weeks. getting ahead of sched for a big opportunity and it will get me about 4-5 wks ahead of sched on my prep. cycle will change completely at the end of the month also as we transition over to prep mode. stand by for the nastiness to begin:

meal 1:
16oz tilapia
2 cups oats
meal 2:
16oz top round
2 tblspns coconut oil
meal 3:
16oz 97/3 ground turkey
2 tblspns coconut oil
meal 4:
16oz boneless skinless chicken breast
2 cups oats
meal 5:
16oz 97/3 ground turkey
meal 6:
16oz tilipia

looks pretty tasty doesnt it?
keep in mind i am sharing with you the secrets that allow me to be successful and this is a no bs exact play by play of what i do on a daily basis

[Anabolic5150]

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

I love this thread, always inspires me.

[suprfast]

How did I miss guns thread?

[guns01]

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

well fellas i am super motivated and glad you guys are following along. i will get up some mid way pics and show days pics up as they come not to mention small changes to my diet and my guinea pigs cycles and supplements along this great journey

[guns01]

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

diet started yuck and sucks haha, love it thought.
quads:

15min stepmil warmup glute calve
roller work
lying leg curls 40x30 50x30 60x30 (warming knees)
leg xtnesions 45x50 60x40 75x30 90x20 105x20 120x20 135x20 150x20 165x20
one leg leg press 100x20+20(both legs) 200x20+20 300x15 +20 300x12+15
static holds 60secs/4
abbductor 100x20 110x20 120x20 140x20 150x15
abductor 100x20 110x20 120x20 140x20 150x20
walking lunges tight steps bw 40 yards x4 sets
dc stretching
done for the day. knee still isnt fully healed up so i am being easy. i know no one wants to see the squats missing but i really need to let this knee heal up completely so i dont blow something serious out. the roller helps out a ton but it is still a touch on the iffy side. i def pulled or bruised something in there for sure though. doesnt hurt but it is more of an irritating feeling like it needs to pop.