Follow Along G's Run to the NA's

[gusto77]

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

Why do I get the feeling you're intentionally trying to do these workouts better than me hahaha

[guns01]

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

[guns01]

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

Split squats makeing me hurt thinking about those lol

they are extra special stupid animal. if you want to instantly break yourself off one day do the 3 work sets then do the ultimate mega drop set. 8reps 8sec iso hold drop weight then repeat, then repeat then repeat again with bodyweight only. yep lights out nut buster

[animal87]

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

Split squats makeing me hurt thinking about those lol

[guns01]

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

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.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
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

[Trixie]

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

Looking good!

You should be up for the 'Stratosphere Stair Run' next time around.
~Trixie~

[guns01]

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

today:

calves/abs/cardio
toe press machine 290x20ts 350x20ts 390x20ts 390x20ts
bw calf raise ts x25/4ts
tibia raises ts ts40x67 ts40x44 ts40x36 ts40x39 (last set got delayed a smidge so i recovered and got more resp)
leg raises x15/4ss
rope crunches ss ss50x15/4
30 min stepmill lss (went for the duration at level 6 so i was freaking trucking)

done for the day. in and out and tore it up. i really pushed the cardio hard and for the first time i am aware of i cleared 105 floors in 30mins. that is hauling for my big ass for that long of a duration lol. that eccentric less cardio must be doing something for me.

meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
krispy kreme glazed doughnut waffles
4 slices hickory bacon
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
2 cups basmatti rice
meal 5
16oz turkey

[guns01]

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

yesterday:

cardio only

30 minutes treadmill (garage work)

hot as hell in my garage doing cardio haha. got it knocked out though and i figured out i still like doing the step mill way more than the treadmill

meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
2 cups basmatti rice
meal 5
16oz turkey

[guns01]

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

Not an expert but looks like you are prepping. Cream of rice is so terrible you would only want to eat it if you absolutely have to. I think you may have a small show in your area in October that you want to Kick A** at. JMO
~Trixie~

no shows at all for this year and i am def not prepping lol. i am still getting my cheats in once a wk and i will eventually go back to 2 cheats a wk here shortly. just trying to keep the water and fat at bay and stay semi healthy. i am damn sure not getting back up to and over 300 this off season

[MOUNTAIN-MAN]

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

Kick ass gunns

[Trixie]

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

Not an expert but looks like you are prepping. Cream of rice is so terrible you would only want to eat it if you absolutely have to. I think you may have a small show in your area in October that you want to Kick A** at. JMO
~Trixie~

[guns01]

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

that what i attempting myself these days too guns. I cut way down and have gotten lean and trying to build back up to the weight i want and stay around 8-10% bf year around if possible.

what i changed since i missed the chance to compete this year is for one i did a little mini prep with gusto but kept in a cheat once a wk until i got down to around 250. now i just kept my protein where i always have it around 450-500g per day i kept the carbs medium fat low (which is going to change here shortly) and added cardio sessions back in rotating between steady state and intervals as well as some eccentric less cardio as well. i am also going to be more consistent with abs 4x a wk and calves up to 5x per week when i kick off my new programing. only downside i have noticed is that the cardio is hammering the crap out of my lower back for some reason. another note i have figured out is that adding in creatine and beta alanine jumped my weight up nicely and still didnt bloat me at all

[animal87]

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

that what i attempting myself these days too guns. I cut way down and have gotten lean and trying to build back up to the weight i want and stay around 8-10% bf year around if possible.

[MOUNTAIN-MAN]

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

Kicking ass ed mr beast always insperation

[guns01]

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

today:

abs/cardio/calves
machine leg raise ss 40x15/4ss
machine crunches ss 40x15/4
roller work
30 min stepmill (ouch)
seated calf raise ss 50x15ss 75x15ss 100x15ss 125x15ss
tibia raises ss 40x54 ss40x31 ss40x30 ss40x27

done for the day. i did the cardio today pretty high paced at level 6 for the duration. that was much higher than what i should have been doing but i felt good so i just cranked it up and huffed and puffed lol. i had a couple ppl come over and want to talk and i was able to speak so it wasnt to far off where i should have been. so all in all a boring day that sucked with cardio

meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
2 cups basmatti rice
meal 5
16oz turkey