Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs

standing cable crunch 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
db leg glute bridge w/iso x10(10s)/2
seated leg curls one leg then dbl leg 25x10 35x10 50x10 50x10x10/4 (these were brutal)
leg press 180x15 270x15 360x15 450x10 540x10 630x10 720x10ds 450x56
bulgarian split squats w/iso 55x8(15s)/3 20 sec quad stretch after every set
db stiff leg 65x10/2

done for the day. got new programming fired up today. knees were a little bit tender on the leg presses and even though i thought i was ready to crank up some really good heavy weight, my joints apparently are not. muscles felt good but knees not so much. no point in trying to push past it and tear something up. so all in all a good day in. i got one hell of a good pump today also

[Trixie]

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

i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.

We are always so hard on our pics. Never as good as we think they should be. Just have to come see you in person.

[guns01]

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

Damn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!

i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.

[Dzone]

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

Right on Guns!

[Trixie]

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

Damn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!

[guns01]

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

few pics from my last comp. the ones in front of the door i was still drying out. pretty piss poor posing in all three also. makes me look crappy and tiny at 248lbs haha

[Trixie]

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

today

calves/arms/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
standing db curls 15x8 20x8 25x8 30x8 35x8 40x8 45x8
seated to standing db hammers 30x8x8/4 first 8 seated strict and other 8 standing with a little cheat
incline db spider curls 20x8/4
rope press downs ss x8/7ss (no clue on the weight i just went up one plate each set until i couldnt get 8 anymore)
over head rope extensions ss ss x8/7 (same as above)
db tate press 30x10 40x8 50x8 50x8
10 step mill intervals 1-1

done for the day. great pace and another stupid painful bad pump. basic and bare bones on this one again, i did put in one super set and some seated to standing work but other than that nothing crazy or close to failure. the plan right now is to fire up new programming tomorrow and slowly adding back in supps and cals. i should say clean cals because i am still eating pretty sloppy in the 3-4800 cal range which is quite a bit high right now.

I was looking for the new diet plan today but guess I'll tune in tomorrow. lol Get your fill of marshmallows and ice cream.

[guns01]

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

I like this meal day

yeah me too unfortunately it makes me fat and puts my bp through the roof with a quickness haha. that and i feel like crap. give me a few and if i can get the boss to send them over to me i will get some pics up from last month

[BABY1]

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

I like this meal day

[guns01]

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

what does a sloppy day of eating look like for you?

let me see if i can remember what i did today:

meal 1(pre)
8oz top round
1 maple bacon doughnut
1 blueberry pancake doughnut
meal 2
60g whey iso
1.5 cups jasmine rice w/cinnamon splenda and almond milk
meal 3
3 slices of supreme pizza
1 reeses pb cup
meal 4
2 8oz turkey burgers on wheat buns w/low sugar ketchup mustard pickles and tommatoes
meal 5
60g casine hydro

that's it for the day today. i guess around 3800-4800 cals give or take a few. i know it isnt over 4800 but i like to over estimate when i am not 100% on point. i got legs in the am and i will go back to 100% clean eating so my pre meal will be 4 whole eggs 4oz steak and 4 or 5 cinnamon roll waffles made out of real cinnamon rolls. i will most likely have 2 or 3 beef meals tomorrow as well. that's the only real thing i have planned. i am just happy to have some cheese in my life for a little while

[BABY1]

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

what does a sloppy day of eating look like for you?

[guns01]

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

today

calves/arms/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
standing db curls 15x8 20x8 25x8 30x8 35x8 40x8 45x8
seated to standing db hammers 30x8x8/4 first 8 seated strict and other 8 standing with a little cheat
incline db spider curls 20x8/4
rope press downs ss x8/7ss (no clue on the weight i just went up one plate each set until i couldnt get 8 anymore)
over head rope extensions ss ss x8/7 (same as above)
db tate press 30x10 40x8 50x8 50x8
10 step mill intervals 1-1

done for the day. great pace and another stupid painful bad pump. basic and bare bones on this one again, i did put in one super set and some seated to standing work but other than that nothing crazy or close to failure. the plan right now is to fire up new programming tomorrow and slowly adding back in supps and cals. i should say clean cals because i am still eating pretty sloppy in the 3-4800 cal range which is quite a bit high right now.

[Trixie]

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

Miss you like crazy! I learn something from everything you post here. Thank you for helping all of us.

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
standing one leg curls 25x10 35x10 45x10 50x10 60x10 70x10
banded bb stiff leg 45x10 95x10 145x10 195x10 (stopped because i cooled down a little too much)
leg extensions 75x60/3 ds 150x10ds 135x10ds 120x15ds 105x15ds 90x20ds 75x20
machine leg press 355x20 395x20/3

done for the day. good session today a little different doing the stiff legs first. i opted for banded for a little more top end resistance making it heavy without having to pull it from the floor and aggervate my back. i also ran into an active duty guy that i dont see to often and he chatted for a bit which made me cool down, so i had to cut the stiff leg short so i didnt get hurt. all in all a good session in. i did plan on doing calves and cardio but i forgot my shoes for that. i cant do calves and cardio in chucks, it gives me blisters and rubs the back of my heels. so i missed out on that one.

[guns01]

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

so you are not sportin your hoodie hood on while you are training?

wasnt able to for back but i actually made it for the duration today. it has been stupid hot up in there

me uncovered pretty much at any time is almost like a big foot sighting haha. but true