Follow Along G's Run to the NA's

[guns01]

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

today:

30 min treadmill am fasted cardio

traps/delts/abs
10min tread warmup
rotator cuff work
db shrugs 40x20 50x20 65x20 75x20 80x20 (first time hitting these for about a month and went easy)
seated db press 50x10 60x10 70x10 80x10
machine lats 50x20 60x20 70x20 80x20
bent over cable lats 20x20 25x20 30x15 25x20
lat db swings 35x20 40x20 45x20
bent over db swings 30x20 35x20 35x20
incline sits x10/6
jack knife machine crunches x10/6
done for the day
feel pretty good strong and pumps are really good. still getting even tighter by the day. so everything is on point for next wkend

20 min treadmill evening cardio before final meal


meal lineup
2 double esspressos
1 whole lemon squeezed
meal 1
16oz tilapia
50g basmatti rice
meal 2
16oz tilapia
50g basmatti rice
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

[guns01]

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

Nice to have ya back sweet work out

back to the old grind house and kicking some ass man

[MOUNTAIN-MAN]

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

Nice to have ya back sweet work out

[guns01]

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

today:

30 min treadmill am fasted cardio

back/abs
10 min treadmill warmup
cable pullovers 25x20 40x20 55x15 70x15
one arm side pulldowns 25x20 40x15 55x15
deadstop db rows 50x10 70x10 100x10 125x10
ng cable rows 100x10 120x10 140x10 160x10
ng stretchers 85x10 100x10 120x10
hypers x20/4
jacknife crunch x10/6

20 min treadmill evening cardio before final meal


meal lineup
2 double esspressos
meal 1
16oz tilapia
50g basmatti rice
meal 2
16oz tilapia
50g basmatti rice
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

[guns01]

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

Congrats brother!!! Posted my thoughts on judges politics in the other thread...you are a champ bro, true champions handle themselves like you did!!!

thank you very much sir.

[MuscleAddiction]

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

Congrats brother!!! Posted my thoughts on judges politics in the other thread...you are a champ bro, true champions handle themselves like you did!!!

[Trixie]

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

Nice bro right back into the traning and diet you must be made of steel

He is! I can testify to that.
~Trixie~

[MOUNTAIN-MAN]

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

Nice bro right back into the traning and diet you must be made of steel

[guns01]

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

today:

30 min treadmill am fasted cardio

no training today. i am still pretty freaking sore but i will crank back up wide open again tomorrow.


meal lineup
2 double esspressos to kick off the day because i am not using any preworkouts right now
meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

[MOUNTAIN-MAN]

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

your making me hungry bro

[guns01]

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

we took both open super heavies and 2d in the masters heavy. 100% happy with the package i brought in on saturday morning. so dry that i was border line cramping big time but i did work and killed it. got another in 2wks so i wasnt able to get to far off my diet but i had a couple good meals for father's day and did some cardio yesterday. so the deviation from diet looked like this yesterday:

denny's
2 eggs over easy
1 pieces sausage
hashbrowns with ketchup
2 pb and chocolate pancakes

45 min am fasted cardio

big steak omlete with a little a1 ketchup and salsa
2 rasberry and peach pancakes
cheeseburger
philly cheesesteak sandwich
some fries
that's all i ate yesterday for the day

2 gallons of water

i also took rake and trixie through a medium shoulder and bicep session and a medium ham/quad session as well. we will see how they are feeling after a couple days

my training starts back tomorrow but i am very very sore even though the water is off my joints. so training into the next one will be pretty medium intensity with the cardio being a little harder and on the higher end for me

[IBT]

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

What's the good word bro!?!?

[IBT]

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

Looking forward to pics and hearing how you do!

[guns01]

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

today:

1 day out. final coat of tan was applied. weighed in at 238 which is 5lbs heavier than last year. didnt make my goal but hey 5lbs and i am in pretty nasty shape, so i am pretty happy. going to be one hell of a tough battle with over 400 competitors and from what i saw prob looking at 8-10 people in each of my classes and a ton in the others as well. i brought my a game so i am ready to give it all i got.


meal lineup
2 double esspressos to kick off the day
meal 1
16oz ground turkey
50g cream of rice
meal 2
16oz ground turkey
9 pieces asparagus
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

1 and a half gallons of distilled water. water pill was added in at the close of business tonight. i wont put up dose or what i am using but if you need help tweaking your water pm me and we can iron it out.

[guns01]

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

Keeping it simple for sure. The maple idea is cool havent thought about that before. Thanks

i got tons of them man. i just draw a blank when i am a little depleted out. i do all kinds of crazy stuff with it:

8oz turk 8oz tilipia with some basmatti rice and sugar free salsa or all turkey and rice with the salsa. i will look back in my journal and put up more here in a little bit but i have tons of different tweaks that i like to do