Follow Along G's Run to the NA's

[Trixie]

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

today:

off day

45min treadmill am fasted cardio
rumble roller work/stretching

small minor diet changes going on here to add on a little more weight or hold what i am sitting at right now.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g jasmine rice
meal 6
16oz ground turkey

No Wonder you are so happy! Look at all those carbs. Have a great day and have fun with you're family.
~Trixie~

[guns01]

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

today:

off day

45min treadmill am fasted cardio
rumble roller work/stretching

small minor diet changes going on here to add on a little more weight or hold what i am sitting at right now.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g jasmine rice
meal 6
16oz ground turkey

[guns01]

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

I ran the POP Warner League in our town for a couple years and all those little boys were throwing up in the middle of August. Not mine, I made them run bleachers every day from the time school was out til football practice started. We timed them all summer and they had to beat it or do extra. I'm a little mean huh?
~Trixie~

nah, that's the best way to get them started. the motivation not to have to do more usually pushes most kids/ppl to get it done the first time

[guns01]

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

You realize that we don't leave til Monday, and our plans change like the wind. Don't want to impose but will take all the time you have to spare.

haha, then if you guys are down we can get in a few torture sessions in that time frame. i dont train on sunday after showing at all other than cardio and it is just lite work on monday. so i should be able to put you through some nasty stuff no problem at all. you cant impose on someone that is retired and really doesnt do anything other than train and eat. i work when i want to haha

[Trixie]

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

it's all good. if you guys had time i could run you guys through a couple sessions of legs back and ab training my way. then you wouldnt need to do as much lol trust me, i have made people throw up quit and both. i had one partner for a while that would get sick doing legs and back every time and that was even if he didnt eat anything before. cracked me up but then again i do it to myself on occasion also

I ran the POP Warner League in our town for a couple years and all those little boys were throwing up in the middle of August. Not mine, I made them run bleachers every day from the time school was out til football practice started. We timed them all summer and they had to beat it or do extra. I'm a little mean huh?
~Trixie~

[Trixie]

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

it's all good. if you guys had time i could run you guys through a couple sessions of legs back and ab training my way. then you wouldnt need to do as much lol trust me, i have made people throw up quit and both. i had one partner for a while that would get sick doing legs and back every time and that was even if he didnt eat anything before. cracked me up but then again i do it to myself on occasion also

You realize that we don't leave til Monday, and our plans change like the wind. Don't want to impose but will take all the time you have to spare.

[guns01]

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

Thanks, now I have to go back into hiding and bring this up when we see you.

it's all good. if you guys had time i could run you guys through a couple sessions of legs back and ab training my way. then you wouldnt need to do as much lol trust me, i have made people throw up quit and both. i had one partner for a while that would get sick doing legs and back every time and that was even if he didnt eat anything before. cracked me up but then again i do it to myself on occasion also

[Trixie]

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

Thanks, now I have to go back into hiding and bring this up when we see you.

[guns01]

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

I have been trying to sneak over here and ask you what is the cns all day and Rake keeps catching me. He is non negotiable on the abs but I really want a small waist. Now he's watching like a hawk today to make sure I was crunching. Does that cns have to do with lower back?? Is that why mine is killing me? I have to come over and hide on your thread to even get a word in on this

lol, well your lower back is probably killing you because your abs are becoming stronger than your lower back. this can cause an imbalance and will make your lower back hurt all of the time. cns is your central nervous system. think it about this way, all of your vitals are located in your ab area so they are constantly working be it digesting food keeping you upright etc.... then when you train it over and over and over again with high reps on top of all the other work it does it stress your cns. this in turn can make you sick over trained and also as they adapt to the stimulus they grow. so for most people 1-3 times a week of ab work is plenty. what most people do is just pump away rep after rep after rep which yes does work the muscle but you can effectively do the same thing with far less reps and sets. all you have to do is focus on the stretch and contraction just like your bicep or other muscle. your stretch is at the bottom and when you hit the peak contraction you exhale out every bit of air that's in your lungs and squeeze the abs as hard as you can for 1-3 secs. then back to the stretch. 10-20 reps is plenty for 4-6 sets for upper and the same for lower. now i am not bull headed in thinking that their are people that can hammer away with tons of reps and sets and their abs not grow but for most people over time they will begin to get bigger

[Trixie]

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

haha, i only hit abs about 3-5wks out from competing and then maybe once a week the rest of the time. the bad part about hammering your abs is that it puts a ton of stress on you cns and when dialing down or lifting heavy in the off season it could set you up to get sick hurt or over train. not to mention i worked with a pro a few years ago and he had me doing abs 4 days a wk and the rep ranges went any where between 4-8 sets of 50 to 4-8 sets of 100. needless to say i added about 4in to my waist because they grew and i just got my waist back down to 32 at showtime last year. that's a huge difference for me

I have been trying to sneak over here and ask you what is the cns all day and Rake keeps catching me. He is non negotiable on the abs but I really want a small waist. Now he's watching like a hawk today to make sure I was crunching. Does that cns have to do with lower back?? Is that why mine is killing me? I have to come over and hide on your thread to even get a word in on this

[guns01]

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

today:

no cardio leg day

hams only
10 min step mill warmup
rumble roller work/stretching
lying leg curls 60x20 70x20 80x20 100x10 110x10 120x10 140x10 did the work sets normal with the 10 rep being held contracted until i couldnt hold it anymore. nasty burn
abductors 100x10(5)x10 110x10(5)10 120x10(5)10 140x10(5)10 last set was pretty nasty
walking bb lunges 80x40 yards/4
heels high leg press 360x20 450x20 540x20/2
done for the day

good day and worn out. everything feels pretty good. no knee pain today after being warmed up but once i cooled day bam back to throbbing. i hate this portion of dialing in cause it is uncomfortable 24/7.

meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g jasmine rice
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

[guns01]

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

4%????? wow yeah id say your there! what does your water/sodium/cab manipulation look like the week going into the show

i will cut all external sodium 6 days out and not put it back in at all. i get plenty of sodium from the turkey which is about my limit. i will start to overload water next saturday at 4 gal and taper all the way down to 1/2 gal one day out and then just 4oz with each meal. or if i am dry as i have been which i dont see it changing i will continue to push 2 and a half gals till weds then 2 thurs and 1 and half friday with 25mg of dyazide before bed. that has worked well in the past but i will have to play that one by look and feel going into next weekend. after consulting with my trusted tweak advisor and how i am looking through the carb cycle we are going to roll with it. it will be 400 sun 400 mon 200 tues 200 weds 100 thrus get up friday and have 50 and take a look by the end of the day. if i am dry and filled in then that will be the cut off if not i will have another 50g with my final meal and continue to dry out. i did a trial run last week and another this week so i will know for sure tomorrow how i look dry with this plan

i will put up in my log exactly what i am doing and how i do it as i go. it is a good reference for me to look back on and may get the wheels turning for some other people getting ready as well. my training breakdown will also change up next week as well with my last leg session going to the end of the week and i will hit back two times in the week as well. early of course and at the end. then nothing but upper body pumping for the last few days

[SwoleZilla]

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

4%????? wow yeah id say your there! what does your water/sodium/cab manipulation look like the week going into the show

[guns01]

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

great workout! getting down to the last few workouts brotha. gotta get the most out of them!

keep it up!

yeah man, i been looking at that and next week is going to be completely restructured going into the show. looks like 10 days of straight training with the last 3 being nothing but upper body pumping. i am game planning in my head right now but i havent ironed it out entirely just yet. i will have a better feel after my 2 high carb days. i will say that my knees are freaking killing me which always happens when i am super low bodyfat. only get that pain around 4% so without doing my caliper readings i would say i am already there by appearance in the am and how my body is feeling. that added in halo has my strength through the roof but i know better than to push to far. i could feel it today so i pulled back and just focused mainly on squeezing the crap out of everything with a heavy but comfortable weight.

[SwoleZilla]

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

great workout! getting down to the last few workouts brotha. gotta get the most out of them!

keep it up!