Follow Along G's Run to the NA's

[Trixie]

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

today:

not a bad session. moving some pretty good weights and my shoulders and joints arent hurting hardly at all. got a really good pump in both chest and calves. so much so that i had to stretch them out pretty good at the end. i also needed a post workout nap.

meal 1
16oz skirt steaks w/a1
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
16oz pot roast and veggies
8oz sweet potato
meal 4
16oz ground beef tacos w/cheese and the works
8oz red potatoes
meal 5
100g whey shake

2 gal water

Great to hear about your joint health, everything is better when you don't hurt so bad all the time. Probably sleeping better so that gives you a better day in the gym. Now about this diet; you are obviously eating more. Is this the same pattern you have been using just more calories? Do you limit your fat during bulking season?
~Trixie~

[gusto77]

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

I keep meaning to tell you bro, you got me addicted to lemons. I've been doing like three or four at day LOL. Super refreshing to me especially in the morning when I don't feel like filling my gut with water. I squeeze two of them and then fill the rest of the cup up with ice water.... Great way to start getting hydrated in the morning

[guns01]

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

today:

chest/calves
10 min treadmill warmup
rotator cuff work
db decline press 25x15 35x15 45x15 55x15 70x12 85x9 105x6
banded hs decline press 45x8 70x8 90x8/2
pec minor diips 35x10(12) 35x10(11) 35x8(9)
bench press 185x5 205x5 225x5
machine toe press 190x10(10)x10/3 first number is straight reps second number is a 10sec hold in contraction this is done for three rounds for 1 set. i did it for 3sets of 3 rounds

done for the day

not a bad session. moving some pretty good weights and my shoulders and joints arent hurting hardly at all. got a really good pump in both chest and calves. so much so that i had to stretch them out pretty good at the end. i also needed a post workout nap.

meal 1
16oz skirt steaks w/a1
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
16oz pot roast and veggies
8oz sweet potato
meal 4
16oz ground beef tacos w/cheese and the works
8oz red potatoes
meal 5
100g whey shake

2 gal water

[guns01]

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

I wish I could do split squats and lunges more. Those are one of the things done after some squats that make you want to puke.

it def puts some hair on your chest for damn sure. i had some come up on me after that drop set today but i kept it down. those squats and lunges make you want to end the workout early every time. super set them and it is just stupid. i always tell myself that idea looked way better on paper than it did while doing it

[animal87]

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

I wish I could do split squats and lunges more. Those are one of the things done after some squats that make you want to puke.

[guns01]

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

today:

quads
10 min stepmill warmup
leg extensions 45x60 60x60 75x60 105x10 120x10 150x10 (did the last 3 sets just pushing a little more blood in there)
abductors 100x10 140x10 180x10 190x10
bulgarian ball busting split squats 25x10 45x10 65x10 start ds 85x10(1)ds 65x10(1)ds 45x10(1) 25x10(1) second number is the 10 sec iso hold after 10 straight reps
leg press 180x8 360x8 630x8 start ds 900x8 810x8ds 720x8ds 630x8ds 540x8ds 450x8ds 360x8ds 270x8ds 180x8ds 90x40 done
reverse banded hacks 270x10 450x10 540x10
done for the day.

great session and wore me out. back tightened up more than i wanted to on the bulgarians so i opted out of the bb squats and swapped it for leg press instead. i didnt want to push it overboard but it is 10x better than my last go round were i was laying on the floor twisting my hips trying to get it to loosen back up. still moved some pretty good weight and added in a nasty drop set on the leg press.

meal 1
16oz skirt steaks w/a1
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

2 gal water

[MOUNTAIN-MAN]

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

Lol I use taco mix for all my ground meat it's good

[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~