Follow Along G's Run to the NA's

[guns01]

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

so i been busy and i been slacking on you guys big time and i appologize for the lack of traffic on my thread.
today and yesterday looked like this:

am fasted cardio
60 mins step mill

later in the day
60 mins treadmill (steps where taken)

food for the day
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
1/2 carton egg whites
8 oz ground turkey
meal 4
1/2 carton egg whites
8oz ground turkey
meal 5
16oz chicken breast

thats it for the weekend. we are zero on weekends and keeping carbs steady and low for the remainder of the prep. anxious to see what happens. feel pretty good and looking tight still so it should be a good showing

[chris32]

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

keep the pace guns! we're all rooting for you bro!

[guns01]

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

keep the pace guns! we're all rooting for you bro!

thanks man. hopefully my log here is helping you guys learn some tweaks to use for yourselves. i am coming down to the end right now and i am super happy with how it's gone so far. we are bgger and better than last year and just getting better

[guns01]

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

today's lineup:

am fasted cardio
60 min step mill

later in the day:
quads
leg xtensions 60x60 75x60 90x60 120x20 (3sec contraction) 150x20 (same)
squats 135x30 225x20 315x15
leg press 270x50 450x70 630x60 for those doubters i dont mess around. i use full range of motion in every single movement i do. today my partner got a wild hair and she decided to call me out. so as always she went first and i added 10 reps over what she did just to make a point. for a normal person this would make it damn near impossible to walk tomorrow but her it wont happen. she will be just fine and i of course will be a touch tight and that's about it haha
leg extensions ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds

called it a day after that. good quality workout and still moving some pretty good numbers. feel pretty awesome too other than being hungry 24/7 but that's a part of the process lol

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

yesterday's setup:


am fasted cardio
60 min step mill

later in the day:
chest/bis
10 min step mill warmup
pec deck flyes 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20 110x15
flat db press 50x20 60x20 70x20 80x20 90x15
cable crossovers 50x20 60x20 70x20 80x17
cable rope curls ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10 ascending set 60x10as 70x10as 80x10as 90x10as 100x10as 110x7 done
incline db curls 25x20 30x20 35x17 40x12
db preachers 20x20 25x20 30x15 35x14

25 minutes treadmill low and slow. done for the day

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

today's setup:


am fasted cardio
60 min step mill

later in the day:
traps'/delts
10 min step mill warmup
db shrugs 50x20 60x20 80x20 100x20 120x15 ds 120x10ds 110x10ds 100x10ds 100x10ds 90x10ds 80x10ds 70x10ds60x10
rope rear delt pulldowns 45x25 60x20 75x20 90x15 90x14
upright row to front raise 35x20 40x20 45x20 50x17
hs reverse shoulder press 45x20 55x20 65x15 (popped my elbow a little bit so i stopped)
machine lats 50x20 60x20 70x20 80x20
db lats 20x20 25x20 30x18 35x14

20 minutes step mil low and slow. done for the day

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[HumaLabs]

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

today's setup:


am fasted cardio
60 min step mill

later in the day:
traps'/delts
10 min step mill warmup
db shrugs 50x20 60x20 80x20 100x20 120x15 ds 120x10ds 110x10ds 100x10ds 100x10ds 90x10ds 80x10ds 70x10ds60x10
rope rear delt pulldowns 45x25 60x20 75x20 90x15 90x14
upright row to front raise 35x20 40x20 45x20 50x17
hs reverse shoulder press 45x20 55x20 65x15 (popped my elbow a little bit so i stopped)
machine lats 50x20 60x20 70x20 80x20
db lats 20x20 25x20 30x18 35x14

20 minutes step mil low and slow. done for the day

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

so many eggs.

[guns01]

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

so many eggs.

haha yeah they are getting ready to be replaced by my favorite fish. yuck i hate fish

[guns01]

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

ok fellas, i am depleting as usual for the wkends so all cadio yesterday and today and no carbs. yep it sucks and i am hating life until tomorrow lol

am fasted
60 mins step mill
later on
60 mins step mill


food lineup for today:
meal 1
1 full carton egg whites only
meal 2
16oz tilipia
meal 3
16oz tilipia
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

this is for yesterday and today of course for those that are loopy like i am haha

[guns01]

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

today's setup:

am fasted cardio
45 min step mill

later in the day
quads(light) show is just around the corner and joints are a bit tender
leg extensions 60x60 90x60 105x60 135x20 (hold at top for 3) 165x20 180x20
addcutors 100x20 120x20 140x20 150x20
abductors 100x20 120x20 140x20 150x20
static holds ss 90sec x4ss
narrow walking lunges 40 yards 4x
leg extensions ds 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did 2 rounds called it a day.
20 minutes tread low and slow

i know that looks like a crap workout and i hate not doing any compound movements but you have to stay healthy and i have been dieting for going on over 7 months. not making excuses but i am also trying to stay safe also.

food for the day:


meals of the day:
meal 1
16oz tilipia
1 cup oats
meal 2
1 full carton of egg whites only
1/2 serv cream of rice
meal 3 (post workout)
16oz turkey
1 serve cream of rice
meal 4
16oz chicken
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[chris32]

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

great work!! you da man... you got this!!

[guns01]

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

great work!! you da man... you got this!!

thank you sir and thanks for following along

[BABY1]

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

almost there

[chris32]

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

can't wait to see final result from all this hard work. stay strong guns!!

[whitetail]

can't wait to see final result from all this hard work. stay strong guns!!

Me too, been following this log for a while now. It has helped me tremendously.

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