Follow Along G's Run to the NA's

[guns01]

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

today:
am fasted cardio 40 min treadmill

later in the morning:
hams
seated leg curls 60x50 90x30 105x20 120x20 150x20 180x20ds 105x20ds 75x20ds 60x20
sl deads 40x20 50x20 60x20 80x20 100x15
lying leg curls 50x20 70x20 80x20 100x20
hs special lunges x20/4
30 min stairmaster for shits and giggles

40 minutes post training cardio treamill

food for the day,
meal 1
16oz tilipia
1/4 cup cream of rice
meal 2
16oz tilipia
meal 3
16oz tilipia
1/4 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

When you hit the weights and cardio in the morning like that do you do it all fasted?

Also, When you pyramid your sets as you stated a few posts back. How close to failure is eat set when you do a 6 set pyramid with reps like 20,15,12, 10, 8, 20

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i try to gauge my weights as close as i can to failure on each set. not always but i try to come close. hell man some strong days i can almost hit weights for sets of 20 increasing by 20lbs or more each set. that's on a good day and if i am super fired up at someone

[guns01]

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

today:
am fasted cardio 40 min treadmill

later in the morning:
back/tris
machine pullovers 90x30 105x25 120x20 150x20 180x15 (partner pissed me off royally at this point and i lost my temper)
low pully rows 100x20 120x20 150x20 180x15
rope rows 70x20ss 90x20ss 120x20ss 150x12ss
hypers x15/4
one arm db extensions 15x30 25x25 35x20 40x15 (no warm up cause i was still very angry. damn partner and the train together today made a bad situation worse)
hs dips 90x20 180x20 230x20 270x12
vbar pressdowns 100x20 120x20 140x20 150x20
done for the day.

food for the day,
meal 1
16oz tilipia
1/4 cup cream of rice
meal 2
16oz tilipia
meal 3
16oz tilipia
1/4 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

today day 2 depeleting has began
am fasted cardio 45 min treadmill

later in the morning:
50 minutes step mill (i felt froggy haha)
done for the day.

food for the day,
meal 1
16oz tilipia
1/4 cup cream of rice
meal 2
16oz tilipia
meal 3
16oz tilipia
1/4 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

holy crap i got 875 views and hardly any comments. any one enjoying learning and following along out there?

[whitetail]

You know I have!!! Even if you just helped me it was worth it. Learned a lot and applied a lot of it training and diet wise to my routine.
I am no rookie at all and this log changed everything for me. Thank you.

Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

You know I have!!! Even if you just helped me it was worth it. Learned a lot and applied a lot of it training and diet wise to my routine.
I am no rookie at all and this log changed everything for me. Thank you.

Sent from my DROID RAZR using Tapatalk 2

no thanks needed man. i am glad that i am able to teach and help people as much as i can. i learned most of my stuff through trial and error and listening to people that didnt have a clue which is what led me to being how i am now

[maxseg]

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

Good work Guns! Wish that I had your discipline Brother.

[guns01]

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

Good work Guns! Wish that I had your discipline Brother.

thanks max, i will share my discipline in exchange for some of your beast lifts. haha

[guns01]

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

today day 2 depeleting has began
am fasted cardio 50 min treadmill

later in the morning:
50 minutes step mill (i felt froggy haha)
done for the day.

food for the day,
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz tilipia
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[whitetail]

So when is the show bro?

Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

So when is the show bro?

Sent from my DROID RAZR using Tapatalk 2

without giving away security info i will just say i started loading carbs back in today wink wink

[guns01]

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

today:

40 min am fasted treadmill

later in the day:
light pumping of the entire upper body. 2 exercises per body part with 3 sets of 20
30 min treadmil very low and slow the water is coming out so got to be easy. joints are drying out so it is coming off really well

food for the day,
meal 1
16oz tilipia
1/4 cup cream of rice
meal 2
16oz tilipia
meal 3
16oz tilipia
1/4 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

40 min am fasted treadmill

later in the day:
light pumping of the entire upper body. 2 exercises per body part with 3 sets of 20
30 min treadmil very low and slow the water is coming out so got to be easy. joints are drying out so it is coming off really well

food for the day,
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
16oz tilipia
1/2 cup cream of rice
meal 3
16oz tilipia
1/2 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

40 min am fasted treadmill

later in the day:
light pumping of the entire upper body. 2 exercises per body part with 3 sets of 20
30 min treadmil very low and slow the water is coming out so got to be easy. joints are drying out so it is coming off really well

food for the day,
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
16oz tilipia
1/2 cup cream of rice
meal 3
16oz tilipia
1/2 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

1 gal of water only