Follow Along G's Run to the NA's

[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

[guns01]

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

today:

back(heavy)
10 min treadmill warmup
db deadstop rows 50x10 70x10 90x10 110x10 130x10 150x10
scap/stretch partial pulldowns 100x8 120x8 140x8 160x8 180x8
db pullovers 50x12 55x12 60x12
rack pulls (slightly above knee) 225x10 275x10 345x10 365x10 (these were done pump style with constant tension on the entire back, glutes and hams loose)
db shrugs (3sec contraction) 65x12 85x12 95x12

done for the day. pretty good session today. lots of stretching and constant contraction stuff. felt good and open up and allowed for a better pump.


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 slow cooker chicken w/cream of mushroom soup
2 cups white rice
meal 5
80g dark matter post workout

today is a cheat day and the plan right now is to just add in a couple pumpkin cup cakes with my next to last meal of the day

[guns01]

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

today:

chest/delts
10 min treadmill warmup
banded flat db press 25x8 45x8 65x8 80x8 95x8 ds 100x8ds 75x6ds 55x6
incline bb press (speed) 135x6 155x6 185x6 205x6 225x6 245x6 (speed was entirely gone on the 245)
stretch pushups x12(1) x10(1) x8(1) these were done to failure with an iso hold partner pushing down once i hit failure for 10 sec. iso done at the top 1/3
machine flyes 105x15(1) these were also done to failure with a 10sec iso hold partner pressing against it at the mid point
seated db raises 15x20 20x15 25x10
revers peck deck 75x15(1) 75X15(1) 75X15(1) 10 sec iso hold at the bottom 3d after the 15 full range reps
machine shoulder press 100x15 140x10

done for the day. great workout tore it up in about 70 minutes. pump was great, shoulders didnt hurt and the tempo was nice and quick. i am a little bit ran down and tired but tomorrow is a rest day so i should be strong again tuesday. only issue i have right now is i slept funky and my neck is messed up a bit. that is annoying and a huge pain in the ass to rest and get comfortable doing anything 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 100g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz slow cooker chicken w/cream of mushroom soup
2 cups white rice
meal 5
80g dark matter post workout

[guns01]

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

In a way its cool to know Im not the only one who still makes common mistakes like that. Especially on squats I tend to hold my breath when I know deep down breathing would help. Me and you are opposites on that food statement. When I feel like crap the only thing I want to eat is crap. haha

seems like for me with squats when i get fatigued everything stays tight other than my breathing and by the time i catch it i am already dizzy and past the point of recovery during the set. when i push myself beyond and ready to puke training it usually wrecks my appetite for the day. that's why i lose the desire for cheats on most of these heavy leg days

[gusto77]

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

today:

squats 185x15 225x15 275x15 315x15 (almost went down on that set of 315. held breath on the last few and got a brutal head ach and almost passed out)
lying leg curls 80x12 100x12(5)(1) second set was 12 straight reps then 5 forced reps and then a 10 sec iso hold with partner pressing against it

today is supposed to be a cheat meal day but i honestly dont know if i can get anything bad down. if i do i will update later.

In a way its cool to know Im not the only one who still makes common mistakes like that. Especially on squats I tend to hold my breath when I know deep down breathing would help. Me and you are opposites on that food statement. When I feel like crap the only thing I want to eat is crap. haha

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 90x10/3(warmups) 105x10 120x10 135x10 150x10 165x10 180x10
sl deads 45x10(warmup) 95x8 145x8 195x8 245x8 265x8
banded leg press 90x20 180x20 270x20 360x20 450x20 540x20 540x20 (these were done with the thick heavy orange bands)
squats 185x15 225x15 275x15 315x15 (almost went down on that set of 315. held breath on the last few and got a brutal head ach and almost passed out)
lying leg curls 80x12 100x12(5)(1) second set was 12 straight reps then 5 forced reps and then a 10 sec iso hold with partner pressing against it

done for the day. i am wasted now, that was a brutal brutal workout. my legs are jello, my head hurts and i destroyed my appetite haha. good thing my intra workout shake carries me over for an hour or so cause i dont think i could eat anything right now and keep it down. today is supposed to be a cheat meal day but i honestly dont know if i can get anything bad down. if i do i will update later.


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 slow cooker chicken w/cream of mushroom soup
2 cups white rice
meal 5
80g dark matter post workout

[guns01]

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

should i change my workout routine up till i get my levels up e.g. going heavy, and do you believe doing 200mg/wk of test will help with cutting or is that still mostly wasting my time?

thanks man.

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

[sensitivenips]

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

that breakdown he gave you is cookie cutter and most of the time while natty will not help you in your muscle retention goal as you drop weight. notice i said weight and not body fat? some people do really well with a higher end carb plan (rare) and some do better with a higher fat plan. you have to find the one that works best for you and your goals and how you feel. quick fix for you would to get nasty and go keto for about 30 days if you need to drop the bf super quick. if not then start with 1.5g -2g of pro per pound then .5-1g of carb per pound and fats should be .5-.8g. that will get you moving back down again but you have to stay tight with it. if you want to go low and slow then go back to the carb cycle i set you up with and keep training the way you were training. being natty doesnt mean you cant hit your goals but it is going to go quite a bit slower. jump on a plan and when you stall out throw in a good fat burner like incinderine or something like that to crank it back up.

should i change my workout routine up till i get my levels up e.g. going heavy, and do you believe doing 200mg/wk of test will help with cutting or is that still mostly wasting my time?

thanks man.

[guns01]

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

today

back(secondary)
10 min treadmill warmup
one arm bb rows 10x10/3(warmups) 35x10 60x10 85x10 110x10 (last set was pretty freaking heavy)
dual rope cable pullovers 40x10 50x10 60x10 70x10
swiss bar stretch pulldowns 85x10 100x10 120x10 140x10 (grip came in on each set going from wide to close then last set was medium)
reverse one arm pulldowns 50x10 60x10 70x10 60x10

done for the day. great back workout. good not stupid pump and lower back is fresh for legs tomorrow. the swiss bar addition made the pulldowns very comfortable with a great contraction and stretch.


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 slow cooker chicken w/cream of mushroom soup
2 cups white rice
meal 5
80g dark matter post workout