Follow Along G's Run to the NA's

[guns01]

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

today:

bi/tri
10 min treadmill warmup
cable v bar pressdowns ss 100x20/3(warmups) 120x10(10)ss 140x10(10)ss 160x10(10)ss 180x10(10)ss (first number is with a 2sec hold in the contraction and the second is straight pumping non stop)
standing db curls ss 20x6 25x6 30x6 35x6 (these were done with a super slow 3 sec neg)
bench dips ss x15/4ss
standing bb curls ss 40x8 50x8 60x8 70x8
incline bb extensions(behind the head) ss 75x12ss 95x12ss 115x12ss 125x12ss
ez reverse curls ss 75x12(to heavy) 45x12/3

done for the day. really good arm training session today. got in early and got done in about 45 minutes. felt really strong and raised the weight quite a bit. today is the last day on this program so i will go back to the normal split for a couple weeks then i will start a new one again. these last two weeks were brutal and i could tell a huge difference in this method and mine in a good way.

meal 1
16oz chicken pan fried no oil w/ketchup
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz ground beef w/taco seasoning mixed with
16oz hash browns
meal 5
100g whey shake

1 and a half gal water

[guns01]

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

Is five meals a day going to be the norm for you? Or are you still just giving yourself a break from all that eating?

this approach i am taking right now gusto has kept me in the upper 250s low 260s hovering around 8-9% bf. so i have only gained about 14-18 pounds post show. that's not to shabby considering how lose i have been eating wise and enjoying life moderately while still hitting my protein fat and carb requirements daily

[guns01]

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

Is five meals a day going to be the norm for you? Or are you still just giving yourself a break from all that eating?

i am just in a slight maint type phase as of right now until i go full bore with the new coach next month. i dont want to adjust to my way completely to have him come in and change stuff up completely and freak my body out. his approach and methods are night and day different than mine are so i am just being easy right now slowly gaining back some muscle and not getting super nuts before i get his plan implemented fully

[gusto77]

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

today:

delts/chest (pump workout)
10 min treadmill warmup
rotator cuff work and band rotator cuff work
machine press 60x20/3(warmups) 120x15ss 150x15ss 180x15ss 210x15ss
over and back band ss x10/4
hs banded flat press 45x8ss 70x8ss 90x8ss 115x8(15)ss () is partial in the stretch on the last set
over and back band work x10/4
lat db swings 45x30 50x30 60x30
seated db front raise 15x12 20x12/2
incline db rear swings destroyer set 35x60ds 20x30ds 10x10 first two sets are swings and final set is full range. this was all done nonstop and was stupid brutally painful

great early am workout. killed it pretty quickly and got it done in about 45 mins. was going to get in some calves and abs but the gym started getting stupid crowded and we parked near the front of the parking lot so we cut out quick. the people in our gym dont give a damn about other ppl stuff so when we park up front when it isnt crowded. i figured it would stay dead until we were done but i guessed incorrectly so we didnt risk our ride getting side swiped or door dinged. workout was freaking awesome and this program is def some serious stuff. i will be glad to get a break with normal training again monday for a few weeks

meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
32oz worth of my super cheese bacon burgers no side carbs needed cause these bad boys are super fat loaded monsters. they are right at 3k cals per burger and each one is 16oz each and i crush two
meal 5
100g whey shake

this is posted up in advance today and what i have planned. if it changes i will edit it but i can put money on that it wont unless i squeeze in some cotton candy ice cream in there. damn you mountain man

2 gal of water

Is five meals a day going to be the norm for you? Or are you still just giving yourself a break from all that eating?

[guns01]

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

today:

delts/chest (pump workout)
10 min treadmill warmup
rotator cuff work and band rotator cuff work
machine press 60x20/3(warmups) 120x15ss 150x15ss 180x15ss 210x15ss
over and back band ss x10/4
hs banded flat press 45x8ss 70x8ss 90x8ss 115x8(15)ss () is partial in the stretch on the last set
over and back band work x10/4
lat db swings 45x30 50x30 60x30
seated db front raise 15x12 20x12/2
incline db rear swings destroyer set 35x60ds 20x30ds 10x10 first two sets are swings and final set is full range. this was all done nonstop and was stupid brutally painful

great early am workout. killed it pretty quickly and got it done in about 45 mins. was going to get in some calves and abs but the gym started getting stupid crowded and we parked near the front of the parking lot so we cut out quick. the people in our gym dont give a damn about other ppl stuff so when we park up front when it isnt crowded. i figured it would stay dead until we were done but i guessed incorrectly so we didnt risk our ride getting side swiped or door dinged. workout was freaking awesome and this program is def some serious stuff. i will be glad to get a break with normal training again monday for a few weeks

meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
32oz worth of my super cheese bacon burgers no side carbs needed cause these bad boys are super fat loaded monsters. they are right at 3k cals per burger and each one is 16oz each and i crush two
meal 5
100g whey shake

this is posted up in advance today and what i have planned. if it changes i will edit it but i can put money on that it wont unless i squeeze in some cotton candy ice cream in there. damn you mountain man

2 gal of water

[guns01]

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

yesterday:

sched off day from the gym. so we hit the grocery store and stocked up on food before the crazy payday rush kicks in.

meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz ground chicken
160z sweet potato w/ a little brown sugar and cinnamon
meal 5
100g whey shake

2 gal of water

[guns01]

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

Yea, of course the workout looked great. I know you are going for the NO NECK look I don't like. But can't win with what Trixie likes. LOL Love that you spent the most important time of the day at the pool.
~Trixie~

the traps will grow pretty good but i really dont have the best genetics for the no neck look at all. so i am sol on that one

[Trixie]

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

today:

spent the entire afternoon at the pool and got fried again haha. not to bad but did get a little burn going.

Yea, of course the workout looked great. I know you are going for the NO NECK look I don't like. But can't win with what Trixie likes. LOL Love that you spent the most important time of the day at the pool.
~Trixie~

[guns01]

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

Sorry I know I keep bugging you about it but what is your guinea pig rebound cycle looking like?

haha, i am brain dead man. i havent started to do my actual recomp entirely just yet. i am starting up with the coach in september so i dont know what route he will take me but as of right now it looks like this:

800g tpp
500 tne
300 npp
500 eq
200mcg cjc w/o dac
200 mcg serm
25mg aromisin
cialis/viag leg and back days

[gusto77]

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

Sorry I know I keep bugging you about it but what is your guinea pig rebound cycle looking like?

[guns01]

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

today:

10 min treadmill warmup
one arm reverse pulldowns 40x15 55x15 70x15 (warming up lats)
meadows rows ss 35x15/3ss(warmup) 45x6ss 90x6ss 115x6ss 135x6ss
one arm bb rows ss 35x15/3ss (warmup) 45x6 55x6 65x6 75x6
db shrugs 50x12 60x12 70x12 80x12 (3 sec hold in the contraction and these were brutal hard)
ng pulldowns w/stretch 85x10 100x10 120x10 100x10
incline db rows 25x10 30x10/2
banded hypers x15/4

done for the day. great back workout. strength was zapped when i hit the incline db rows so those were very light just so i could get a really good contraction. other than that felt really good low back pump was very manageable and i didnt even wear a belt today. spent the entire afternoon at the pool and got fried again haha. not to bad but did get a little burn going.

meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz ground beef burgers with 4 buns
160z sweet potato fries
meal 5
100g whey shake

2 gal of water and i probably should push a lot more before bed tonight

[MOUNTAIN-MAN]

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

nice workout love the diet have the eggs started playing with your guts yet

[guns01]

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

today:

chest/shoulders/tri/back/calves (ouch day)
10 min treadmill warmup
roator cuff work (right one is tender, slept funky most likely)
incline db press (low angle) 25x15 35x15 45x15 55x8 65x8 (warmups) 75x8 85x8 100x8 (barely got 8)
incline bb press 135x8 155x8 185x8 205x8 225x8 205x8
stretch pushups x16 x14 x11 x11
sm decline press 135x17 135x16 135x16
v bar cable pressdowns 120x20 150x12 170x12 190x12 200x12
seated db lats 15x8(15) 20x8(15) 25x8(15) 25x8(15) (second number is partial swings at the bottom)
banded rear delt pulls x10/4 light orange bands (these gave a great pump and felt really good with a great contraction)
ng chins x11 x9 x8 x8
standing calf raise 195x10(10)x10(10)x10/3 these are 10straight reps 10sec hold 10straight rep 10sec hold 10straight reps 10sec hold for 1 set. you want to wreck your calves try that. it sis stupid


meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz pan fried chicken no breading
160z sweet potatoe and veges
meal 5
100g whey shake

[guns01]

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

yesterday:

off day entirely. it was unsched off day but my local sponsors wife wanted to train with us today so we took it off for her.

i did knock out some yard work but that is all i did yesterday. the rest of the day i chilled and watched shows and movies lol


meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
8oz sweet potatoes
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz bbq chicken with low sugar ketchup
10oz loaded baked potatoe (no bacon) and veges
1 and half hours later
2 german chocolate cake cupcakes with coconut icing and 5 oranges and cream cookies (no milk just water)
meal 5
100g whey shake

2 gal of water

[guns01]

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

So true! guns puts us all to shame, so glad he's here to keep us working.
~Trixie~

haha, not to shame just keeping you guys on your toes. i think some people around here think i fluff my numbers a little bti lol. i brought you guys in and you missed out cause i was recovering but i am more than willing to bring you back to get in a few sessions. the offer is their for anyone else as well. i am more than willing to show anyone personally that i walk that walk every day and i dont fluff shit.
you guys motivate me as well to keep killing it as well