Follow Along G's Run to the NA's

[guns01]

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

~Trixie~

haha its hard to make the best better but just maybe a little bit better lol

[guns01]

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

today:

chest/delts/(cardio)
10 min treadmill warmup
machine press (ng) 135x8 150x8 165x8 180x8 195x8 205x8 (last set was brutal heavy and i hate neutral grip pressing)
incline bb press (speed) 145x8 155x8 175x8 195x8 225x8 260x8 (failed on last 2 reps but got them in forced)
flat db fly w/partner resistance 35x10(25x8)/3
reverse peck deck fly 90x15/4 (very little rest)
banded hs shoulder press 45x8 55x8 65x8
db lat raise 20x12 25x12 30x12

15 min stepmill intervals

done for the day. back is a little stiff and sore but overall feel pretty good. the starting way early and getting cheat meals once a week may be bad for the old guts. yesterday's cheat tore my stomach up all evening haha. it tasted so good but it also hurt so bad. i guess eating clean 6 days a week then one cheat mid day 6 isnt condusive to a good digestive system


meal 1
16oz tilapia
2 tblspn coconut oil
meal 2
16oz tilapia
2 tblspn coconut oil
intra workout
2 scoops intra md
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
16oz turk
1/2cup saurkraut
meal 5
16oz ground turk
half bag broc

[guns01]

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

This log is epic guns..keep up the good work.
Love all the isolation excercises before the compound movements. That is a killer!

thanks man, hoping to crack at least the top 10-15 in the big show this year.

[whitetail]

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

This log is epic guns..keep up the good work.
Love all the isolation excercises before the compound movements. That is a killer!

[Trixie]

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

http://www.youtube.com/watch?v=eUDcTLaWJuo
I can't wait to see this comparison pictures to page 59 last year.

~Trixie~

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller and stretching
seated leg curls 75x12 90x12 105x12(warmups) 135x12 165x12 180x12
sl deads 95x10 145x10 195x10 245x10(warmups) 245x10/4 didnt hit failure until the last set and still had 10 in me
leg press 270x20 360x20 450x20 540x20 630x20 720x20
squats 185x3(feeder) 225x6 275x6 315x6 (these were done with a 5sec hold in the hole and explosive on the drive up)
occluded leg extensions 90x30 x26x21x17
occluded lying leg curls 70x30 x23 x21 x20

done for the day. another nasty brutal leg day in the books. funny i got a tip from a guy about doing stiff leg today that maybe weighed 150lbs soaking wet. one of my legs is bigger than his back sadly. i was nice and professional though but that is the first time anyone has tried to give me a tip on doing legs in my whole life. sad thing is what he told me would wreck someone's back with any weight at all. either way got in and moved some really good weight around and everything felt pretty good.



meal 1
16oz tilapia
1 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
16oz tilapia
2 tblspn coconut oil
intra workout
4 scoops intra md
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
royal red robin burger
1 round of garlic fries w/small thing of ranch dressing
meal 5
16oz tilapia
half bag broc

[guns01]

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

today:

back(secondary)/cardio
10 min treadmill warmup
rumble roller and stretching
giant sets
sm bent rows 115x10/3(warmups) 145x8gs 195x8gs 245x8gs 295x8gs
db pullovers 45x8gs 50x8gs 55x8gs 60x8gs
bent over db rows(ng) 55x8gs 60x8gs 65x8gs 70x8gs
banded face pulls gs x8/4
triset
one arm sup grip pulldowns 45x8ts 50x8ts 60x8ts 60x8ts
wide grip front pulldowns 100x8ts 120x8ts 140x8ts 140x8ts
ng machine pulldowns ts100x8 ts120x8 ts140x8 ts150x8

15min intervals on stepmill
rumble roller work and stretching again

done for the day. in and out in just around an hour and a half. we went in to work with a friend this am so i only got 1 meal in prior so i would say my strength and energy was down just a touch. we also pushed the pace quite a bit faster also for the pump. overall a good and productive session for today. again i hate cardio and it sucks sweaty gopher balls.


meal 1
protein cakes
2 tblspn coconut oil
intra
2 scoops intra md
meal 2
16oz ground turkey
1/2 cup saurkraut w/mustard
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
16oz ground turkey
1/2 bag broc
meal 5
16oz tilapia
1 1/4 cups basmatti rice
half bag broc

[guns01]

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

today:

30 min am fasted cardio


meal 1
16oz tilapia
1 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes
meal 3
16oz tilipia w/mustard
1 1/4 cup of basmatti rice
meal 4
16oz ground turkey
1/2 cup saurkraut mixed in with turk and mustard
1/2 bag broc
meal 5
16oz ground turkey
1 1/4 cups basmatti rice
half bag broc

[guns01]

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

Great job with the cardio fat boy. Guess I shouldn't complain about my waist. My training conditions are 'muy Bueno' compared to 13 degrees. You really don't leave any room for excuses for not getting it done. If you can cut that waist down to a 32 then that gives me all the hope in the world that my waist will show up this spring. Still AMAZED!

it funny that my waist goes up quite a bit in the offseaon but the majority of it is pure water. all my abs show when i am shaved down and hairless lol but it is still 36 and you saw how small it gets when i get onstage. i figure i will be back down to 32-33 in a couple weeks once i pull all the water out and it levels off. i got another stupid cold cardio session in this am

[guns01]

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

those protein cakes with raisins and choc syrup sound so good right now lol

i took all the sugar out of the cakes man. they still have the sugar free chocolate syrup and sometimes i put a little sugar free maple on them also

[Trixie]

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

Great job with the cardio fat boy. Guess I shouldn't complain about my waist. My training conditions are 'muy Bueno' compared to 13 degrees. You really don't leave any room for excuses for not getting it done. If you can cut that waist down to a 32 then that gives me all the hope in the world that my waist will show up this spring. Still AMAZED!

[gusto77]

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

those protein cakes with raisins and choc syrup sound so good right now lol

[guns01]

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

today:

arms/cardio
10 min treadmill warmup
vbar pressdowns ss 80x15 100x15 120x15 140x15(warmups) 160x15ss 160x15ss 160x15ss 160x15ss
bb curls ss40x15 ss50x15 ss60x15 ss70x15
reverse bb curls ss 40x12ss/4 (stuck with a light weight cause these aggervate the piss out of my forearms)
one arm rope pressdowns ss60x10 ss45x10 ss50x10 ss55x10 (dicked my weight selection a bit on these)
hs preachers ss 50x8ss/4 (4sec negs on these)
lying db extensions w/twist ss35x15/3 ss40x15
15 min stepmill hiit cardio (stupid brutal)

done for the day. got in and got a really good session in today. pump was really good and pretty much pain free for the most part. lower back is still sore and tight from monday but then again those good mornings kicked my ass. sweated like a mule for about 2 and a half hours post cardio also. so it must have been extra productive


meal 1
16oz tilapia
2 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilipia w/mustard
half bag of broc
meal 4
16oz ground turkey
1 and 1/4 cups basmatti rice
meal 5
16oz ground turkey
1 1/4 cups basmatti rice
half bag broc

[guns01]

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

yesterday:

30min treadmill am fasted cardio

it is cold as a mfer and i endured the cold to hit my cardio haha. no rest for the fat kids trying to get a head of sched way early


meal 1
16oz tilapia
2 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes (no sugar or raisins just oats eggs and sf chocolate syrup)and i added a little sugar free maple syrup
meal 3
16oz tilipia w/mustard
1 1/4 cups basmatti rice
meal 4
16oz ground turkey
2 and 1/4 cups basmatti rice
meal 5
16oz ground turkey
2 1/4 cups basmatti rice
half bag broc

[guns01]

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

today:

prep begins (yeah buddy)
back
10 min treadmill warmup
rumble roller work and stretching
medium ng pulldowns 85x10/3(warmups) 100x10 120x10 140x10
medium pg pulldowns 140x10 160x10 160x10(1) last set had a forced stretch for 20 secs
deadstop db rows 60x8 80x8 100x8 120x8 140x8 150x8 (sucked ass)
meadows rows 45x5 90x5(feeder sets) 115x8 115x8 135x8
db pullovers 50x12 55x12 65x12
banded good mornings (thick orange bands x2) x25/3 (these were stupid brutal and i would have rather done deads all day)

meal 1
16oz tilapia
8oz red potatoes
2 tblspn coconut oil
meal 2
protein cakes (no sugar or raisins just oats eggs and sf chocolate syrup)
2 tblspns coconut oil
intra workout
3 scoops intra md
meal 3
16oz tilipia w/mustard
8oz red potatoes
meal 4
16oz ground turkey
2 cups basmatti rice
meal 5
16oz ground turkey
2 cups basmatti rice