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

quads/hams (final leg training before the next big day)
10 min treadmill warmup
leg extensions 45x60 60x60 75x60 105x10(5) 120x10(5) first 10 on last 2 sets were 3 sec holds in the contraction and () was holding at the bottom quarter with partner pressing down hard for 5sec (isoholds)
lying leg curls 50x20 60x20 80x8(10) 90x8(10) 100x8(10)x15 first 8 are partner pressing down isos second numb is straight reps and on the final set the last number is bottom quarters to finish them off
addcutor ss 100x10ss 140x10ss 190x10ss
abductors ss 100x10(5)10 110x10(5)10 120x10(5)10
wall static hold ss 1min ss/4
squats ss 135x15 185x15 225x15 275x15
bb walking lunges 80x40yards/3
done for the day
legs are toast and i am worn out big time. i hammered them out with a bang i think and it was a damn good workout. knees and back feel great too so that's an added plus

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

[MOUNTAIN-MAN]

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

Your a beast that's a lot of fish keep on rolling brother

[Trixie]

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

today:

30 min treadmill am fasted cardio

tris(occluded) only
10 min treadmill warmup
vbar pressdowns 80x20 100x20 120x20
incline db extensions 25x20 35x15 45x15 50x12
one arm overhead db extensions 25x20 35x15 40x15
vbar(occluded) 50x20 70x15(60x10) 50x20 these are done with a wrap at a 7 out of 10 tightness. i did the first set and it felt way to light so i jumped up and it was way to heavy so i dropped the weight to get my 20. went back down to 50 for the final set and it was sheer murder getting it done. i left the wraps on for 60 seconds after the final set for max blood occlusion. i was going to use my wrist wraps but they only went half way around my arm so i had to rig my knee wraps to make it work. these sets were done with 30 sec rest in between each set. yes the pump was insane and it lasted for about 2-3 hours post training

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

Looks like the workout is getting pretty specific and that means you will be perfect for this next show. This is so exciting can't wait to get the results.
~Trixie~

[guns01]

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

today:

30 min treadmill am fasted cardio

tris(occluded) only
10 min treadmill warmup
vbar pressdowns 80x20 100x20 120x20
incline db extensions 25x20 35x15 45x15 50x12
one arm overhead db extensions 25x20 35x15 40x15
vbar(occluded) 50x20 70x15(60x10) 50x20 these are done with a wrap at a 7 out of 10 tightness. i did the first set and it felt way to light so i jumped up and it was way to heavy so i dropped the weight to get my 20. went back down to 50 for the final set and it was sheer murder getting it done. i left the wraps on for 60 seconds after the final set for max blood occlusion. i was going to use my wrist wraps but they only went half way around my arm so i had to rig my knee wraps to make it work. these sets were done with 30 sec rest in between each set. yes the pump was insane and it lasted for about 2-3 hours post training

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

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