Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

today:

chest/shoulders
10 min treadmill
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press (speed work) 135x6 155x6 185x6 205x6 225x6
bench press (speed work w/1.5s) 135x6 155x6 185x6 205x6 225x6
machine flyes 105x12 120x12 135x12
db lats 10x10/3(warmup) 15x12 20x12 25x12
ng machine press 80x10 90x10 90x10
reverse pec deck flyes 60x20 75x20 90x20

done for the day. flew through the session today. all those machine presses hammered me moving onto the other presses. i pretty much lost speed completely at rep 4 on both the incline and flat on the last 2 sets. all in all great day and i am looking forward to tomorrows off day to rest heal and recover a bit


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
80g dark matter post workout

You never give up u allways give 120% u are the ideal man and body builder u sexy beast

[guns01]

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

today:

chest/shoulders
10 min treadmill
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press (speed work) 135x6 155x6 185x6 205x6 225x6
bench press (speed work w/1.5s) 135x6 155x6 185x6 205x6 225x6
machine flyes 105x12 120x12 135x12
db lats 10x10/3(warmup) 15x12 20x12 25x12
ng machine press 80x10 90x10 90x10
reverse pec deck flyes 60x20 75x20 90x20

done for the day. flew through the session today. all those machine presses hammered me moving onto the other presses. i pretty much lost speed completely at rep 4 on both the incline and flat on the last 2 sets. all in all great day and i am looking forward to tomorrows off day to rest heal and recover a bit


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
80g dark matter post workout

[guns01]

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

9 pps on leg press for 30 reps?!....... Wow and ouch

got alittle heavy and silly yesterday but prob could have pushed a little more but then again i knew those stupid lunges were coming up

[gusto77]

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

9 pps on leg press for 30 reps?!....... Wow and ouch

[guns01]

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

today:

legs
10 min stepmill warmup
lying leg curls 60x15 70x15 80x15(warmup) 100x12 120x12 140x12 130x12 last 2 were brutal heavy
squats 135x8 185x8 225x8 275x8 315x8 355x8 these were done none stop pumping with no lock out. the getting the pumping down is a pain in the ass while balancing heavy weights
leg press 270x20 640x20 730x30 820x30 820x30
elevated sm lunges 135x10/3
db sl deads 40x12 50x12 60x12

done for the day and i am toasted done. no crazy stuff today but the session was still a big kick in the nuts. pump was great and moved some pretty good weight. i have a birthday party tonight so i should get some pretty good cals in today as well.


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
cheat so it should be 20 or so wings and fries. idk the exacts but i will fill it in later if i get crazy
meal 5
80g dark matter post workout

[guns01]

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

today:

back (secondary)
10 min treadmill warmup
swiss bar low row 100x10/3(warmup) 120x10 140x10 160x10 180x10
dual rope cable pullovers 80x10 90x10 100x10 110x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
sup grip one arm pulldowns 40x10 50x10 60x10 70x10

done for the day. great workout, i dont know how i like the swiss bar for low rows. it was kind of a weird feeling and i think it stops you short of full contraction in that position. pump was good and back tightened up really well across the whole mid upper and lats with no low back issues at all.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz burger
8oz sweet potato fries
meal 5
80g dark matter post workout

[guns01]

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

1 canolli and 1-2 pieces of cannoli cake
Yummy

hell yeah man and it was good too

[MOUNTAIN-MAN]

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

1 canolli and 1-2 pieces of cannoli cake
Yummy

[MOUNTAIN-MAN]

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

1 canolli and 1-2 pieces of cannoli cake
Yummy

[gusto77]

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

Killer arm workout bro. Im kid free this weekend so I may hit up a 6th day at the gym and follow suit.

[guns01]

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

today:

arms
10 min treadmill warmup
rope extensions 80x20/3(warmup)
incline db curls 20x12 25x12 30x12(15) 30x10(1) set 3 after failing stood up and did hammers to failure 4th was straight to failure with 1 iso hold for 10 secs
machine curls 40x15 50x15 60x15(5) 60x11(5)(1) 3d was to failure with 5 forced reps 4th was to failure with 5 forced and then an iso hold at the half way point of the contraction
standing bb curls 40x6 50x6 60x6 ds60x6ds 40x6(1) 4th set was a drop set with the set of 40 as the drop with a iso hold at the half way point for 10sec
straight bar tricep pressdowns 120x30 140x30 150x30(5)(1) 150x30(10)(1) 3d set was 30straight then 5 forced and one iso for 10sec 4th was 30 then 10 forced and another iso hold
close grip pushups x15(1) x12(1) x14(1) these were done to failure then a 10 sec iso hold at the top quarter of the contraction
seated rope extensions 100x12(10) 140x12(5) 150x12(5) all sets were straight reps with partials at the end.

done for the day. brutal brutal workout pumps today. good temp that went quick. got it all done in just over 35 minutes total. in and out and killed them.



meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
supreme pizza
1 canolli and 1-2 pieces of cannoli cake
meal 5
80g dark matter post workout

today is the mrs bday and thursday night football so it will be a cheat today instead of tomorrow.

[MuscleAddiction]

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

Been a while since I peeked in here bro...great job!!!

[guns01]

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

Hey guns do these estrogen killers work for girls like me??

yep they sure do. more estrogen or an over abundance of estrogen in either sex equals more fat and water. got to be even more conservative with a woman than a man on this one also. start way way low and tweak it up slowly if needed. i would say a 1/4th of the dose

[Trixie]

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

keep the test in, that will put you at just above normal ranges with that dose and it isnt going to hurt anything and will most likely help. i wouldnt change how you are training either. train to your ability and as hard as possible would be my suggestion. now my thought that is coming to mind about you not being able to drop your bodyfat is it could possibly be you have excess estrogen. if you estro is super high it is damn near impossible to get your bf down. may need some blood work to check it or if you arent going to get bloods done i would go with an estro killer like aromasin a dex or letro. in that order of pref for me. if you go the aromasin route start at 25mg for about 3wks then cruise at 12.5mg ed for the remainder. if you go with dex then 1mg eod or e3d. letro is about the same as aromsin but is way more harsh and normally sucks for sex drive and damn near everything else so most only use it as a last resort or an emergency with gyno

Hey guns do these estrogen killers work for girls like me??

[MOUNTAIN-MAN]

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

Still tearing it up brother ur a monster