Follow Along G's Run to the NA's

[Trixie]

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

OK, just looking back on the MAN"S thread and think I see you have done this for at least 2 times, 2012 and 2013. Putting up these big weights in the bulking season. I am still searching your thread to copy and be the best I can be. I don't need to be as great but I know this works for guns and it will work for me.
~Trixie~

[guns01]

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

today:

legs (doing a different program now so it will look totally diff from what i normally do)
10 min stepmill warmup
rumble roller work
leg extension warmups 45x60 60x60 75x60
lying leg curls warmups 60x20/3 120x10 20sec rest 120x10 20sec rest 120x10 20sec rest 120x9 20sec rest 120x7 20sec rest 120x5 and done
squats warmups 135x8 185x8 225x8 275x8 315x8 365x8 work sets 365x6/6sets these were done to parra with a 3sec descent and explode to the top for all sets
leg press 700x30(3min rest) 700x25(3min rest) 450x60 (these were done with a pump tempo and no lockout pretty much nonstop) killer sets wow
sl bb deads 145x10 (3/4 rep to the top focus on the stretch and constant tension)

tore into this leg workout hard core as i could. the pump was insane and strength is starting to come back very well. lower back is still an issue but is coming back better each week so it is adjusting to the off time good as well. knees are getting better about the same rate as the lower back at adjusting to the weight. i will be adding cardio back in this week to help speed up the process and help with wind lol. i am wore out but i actually feel pretty good. i need to note that i have been using horse linament on my lower mid back and hams and active on on my knees and mid lower quad. the horse linament wears off and cools down much faster than the active on so i have been using it on my knees and quads to keep it hot longer.

meals:

meal 1
12 whole egg sandwiches on ezekel 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 lean ground beef taco meat and wheat taco shells
16oz sweet potato
meal 5
100g whey shake

[guns01]

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

weekend:

my weekend was shot to crap. i ate some spicy food on friday for dinner and it wrecked my guts for the whole weekend. it was either that or some bad food but it tore me up big time. so their really was no point in logging anything because i barely ate anything at all. i even tried to have a few probiotic shakes extra 25g a piece but that didnt even tame it. so i figure it was something bad i ate. i was good to go for the most part this am though and i didnt drop but 2lbs. so no worries

[guns01]

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

If I can ever get my meals like urs I'll blow up guns I'm getting there slowly streching my stomach out

i am easing back into it myself back to the 7 meals plus a day myself man. i dont want to put to much stress on my digestive system to fast and no point at hammering the food when i am still training at 75-80% right now anyway. i will be there pretty soon though damn sure by the start of next month

[MOUNTAIN-MAN]

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

If I can ever get my meals like urs I'll blow up guns I'm getting there slowly streching my stomach out

[guns01]

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

today:

hams
10 min stepmill warmup
rumble roller work
seated leg curls 90x20 105x20 120x20 135x10 150x10 165x10 180x10
adductors 100x10(5)10 110x10(5)10 120x10(5)10 140x10(5)10
butt blaster on hip machine 60x15 80x15 100x15
db sl deads 40x10 60x10 80x10 100x10
leg press (heels high) 270x20 450x20 630x20 720x20
db static hold 45x30sec/3

done for the day.

trained with my strongman buddy who doesnt really do direct ham training haha. he hung in there and moved the weights but i can bet you some serious money he is going to be in pain tonight and the next few days. great workout, strength is climbing and pumps were very very good


meals
meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
havent decided just yet but most likely a steak and 16oz of red potatoes
meal 5
100g whey shake

2 gals water

[guns01]

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

Good job blowing you're back up since that is where you want the gains. You are amazing and I can't wait to see first hand how great you look next year. I just talked Rake into another year of cheering your competition. Go me!
~Trixie~

you guys are the top of my cheering section and are always welcome

[guns01]

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

Guns is makeing me hungry eating all the good stuff.

Guns deserves it after have such a static diet for so long. Hope he gets bigger then ever and cuts into a machine.

Yes he most def. does. A determined man he is.

Cowboy Buger ummmmm

dont get used to seeing the addition of normal food for a whole lot longer. i am just keeping a normal meal in there with the family as my body normalizes and begins to cooperate. i will be back to the grind in a bit but i figured since i am going under the wing of a top coach who is going to have me dieting through the offseason i should let my family enjoy the normality for as long as possible

[MOUNTAIN-MAN]

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

Cowboy Buger ummmmm

[Trixie]

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

Good job blowing you're back up since that is where you want the gains. You are amazing and I can't wait to see first hand how great you look next year. I just talked Rake into another year of cheering your competition. Go me!
~Trixie~

[animal87]

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

Yes he most def. does. A determined man he is.

[Rake]

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

Guns is makeing me hungry eating all the good stuff.

Guns deserves it after have such a static diet for so long. Hope he gets bigger then ever and cuts into a machine.

[animal87]

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

Guns is makeing me hungry eating all the good stuff.

[guns01]

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

today:

back
10 min treadmill warmup
one arm side lat pulldowns 25x20 40x20 55x20 (seratus warmups)
one arm db deadstop rows 40x10 50x10 80x10 100x10 120x10 140x10 150x10 (these got heavy quick but felt good)
hs one arm pulldown stretchers 45x6x6x6x6x6x6 70x6x6x6x6x6x6 90x6x6x6x6 70x6x6x6x6
db pullovers 45x12 55x12 65x12 65x12
sm deadstop rows 135x6 185x6 225x6 275x6
rack pulls w/heavy pro short bands 135x5 185x5 225x5 (the 225 felt like 500 and i would say that the band tension was at least 50-75lbs each minimum)

great freaking back workout today. got to go somewhat heavy for the most part. i wasnt to happy with the stretchers because i wore a new elbow sleeve that isnt broken in all the way and it seriously cut off the circulation and my forearm and hand went completely dead after the first 6 reps on my heavy sets. other than that everything was firing really well. joints are still pretty tender but the strength and feeling was good.


meals
meal 1
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
1lb cowboy burger and fries
meal 5
100g whey shake

2 gals water

[guns01]

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

today:

delts/traps/calves
10 min treadmill warmup
rotator cuff work
bb shrugs 135x20 135x20 185x20 225x15 275x15
db lats warmups 15x20 20x20 20x20
db lats ss 25x12ss 30x12ss 35x12ss 35x12ss
seated db press ss 40x8 45x8 50x8 60x8
standing rev pec deck ss 60x20ss 75x20ss 90x20ss 105x15ss
banded rear delt work x15/4
spider crawls 1min/1set
seated calf raise ss 90x20ss/4
tibs raise 50x20/4


meals
meal 1
12 whole egg omlette with veges
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
spagetthi w/meat gravy and sausage. whole wheat pasta and probably about 2lbs total
meal 5
100g whey shake

2 gals water