Follow Along G's Run to the NA's

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

back/tirs
10 min treadmill warmup
mag sup grip pulldowns 100x15 120x15 140x15 (warmup)
one arm bb rows ss 20x8ss 30x8ss 40x8ss 50x8ss
tbar rows ss 50x8 75x8 115x8 160x8(wow heavy today)
seated low rows ng shoulder width 100x8 120x8 140x8 180x8
wg pulldowns (top of head only) 100x8 140x8 160x8
one arm side pulldowns 25x15 40x15
hypers x15/4
vbar pressdowns 50x20 70x20 90x20 110x20 140x20 160x17
over head rope extensions 50x20 60x20 70x20 80x20
db kick backs palms up 15x20 20x20 25x12
done for the day

good day of training for sure feeling good but strength is down just a little. i am on the back side of the low carb so that is the culprit on that one. everything is failing into place nicely though

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

I'll keep that in mind but Rake ain't buying that he says just suck them in when you work them. I always have the hard way to go. Gotta love it.

haha, i guess it would work for a lady because you arent pushing the amounts of food supps and moving the weights that i do. not to mention for some reason mine grow as good or better than my legs do

[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'll keep that in mind but Rake ain't buying that he says just suck them in when you work them. I always have the hard way to go. Gotta love it.

[guns01]

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

WOW! What's up?? Are you trying to out work me on ABS now? I must need to step it up or bring the 'Jaws of Life' out with me to see you.
~Trixie~

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

[guns01]

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

well well well! im late to the party!

looks like im going to have to hop on your leg routines. looking on point! hammys are sick! great work guns!

give them a go man. they change up every single week and i am a leg freak and love killing them. thanks man, i am getting nastier every single day. i feel like it is going to be a great showing for me

[Trixie]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

delts/abs (still leaving the traps alone. it has healed up 90% but it is still very tight in the area and no way i am hurting it 2wks out)
rotator cuff work
db lats warmup 15x15/3
db lats ss 20x12ss 25x12ss 30x12ss 35x12ss
seated db press ss 50x8 65x8 70x8 85x8
reverse pec deck ss 60x15ss 75x15ss 90x15ss 90x14ss
banded rear delt pulls ss x10/4
spider crawl 1min
knee raise machine 20x15 30x15 40x10 50x10
crunch machine 30x15 40x15 50x15 60x15
done for the day

good solid work day. vascular all over now so my skin is paper thin. feel tired but good at the same time


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
50g cream of rice w/ 2 tbl spoons sugar free jelly
meal 6
16oz ground turkey

WOW! What's up?? Are you trying to out work me on ABS now? I must need to step it up or bring the 'Jaws of Life' out with me to see you.
~Trixie~

[SwoleZilla]

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

all right swole and everyone else that has been asking for a little sneak peak. these is immediately following am cardio bone ass dry no food with a little pump so they are just a little bit smooth esp my calves. dont be to brutal on me haha

well well well! im late to the party!

looks like im going to have to hop on your leg routines. looking on point! hammys are sick! great work guns!

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

delts/abs (still leaving the traps alone. it has healed up 90% but it is still very tight in the area and no way i am hurting it 2wks out)
rotator cuff work
db lats warmup 15x15/3
db lats ss 20x12ss 25x12ss 30x12ss 35x12ss
seated db press ss 50x8 65x8 70x8 85x8
reverse pec deck ss 60x15ss 75x15ss 90x15ss 90x14ss
banded rear delt pulls ss x10/4
spider crawl 1min
knee raise machine 20x15 30x15 40x10 50x10
crunch machine 30x15 40x15 50x15 60x15
done for the day

good solid work day. vascular all over now so my skin is paper thin. feel tired but good at the same time


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
50g cream of rice w/ 2 tbl spoons sugar free jelly
meal 6
16oz ground turkey

[MOUNTAIN-MAN]

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

Yep they are out of stock in two colors now

[guns01]

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

Nice! Damn you really were holding a lot of water before. Looking good brother!

thanks man, i told you i am at least half water buffalo. hell i may even be close to 3/4 i am not sure on that though

[guns01]

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

I'm getting the purple one bro thanks

bag is awesome man, it makes being on the road and stuff like that so much easier. if you hit the gym and have to go to work or whatever and dont go home the gym bag and backpack ones are really nice also. jump on it as soon as you guys can though because they dont stay in stock for very long at all

[guns01]

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

.
That's hot! a real mans man's lunch box. We have to get one too you're right no one would steal that from the Sport Book especially since they will know it's Rake's. Thanks for the link.
~Trixie~

no problem. this thing is worth it's weight in gold if you are out and about for 5 meals or so a day. the pink sure does stand out and that was the point, no one will steal it and it's hot too

[MOUNTAIN-MAN]

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

I'm getting the purple one bro thanks

[Trixie]

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

here is the one that i have

http://www.sixpackbags.com/expert-innovator-500.html

.
That's hot! a real mans man's lunch box. We have to get one too you're right no one would steal that from the Sport Book especially since they will know it's Rake's. Thanks for the link.
~Trixie~

[gusto77]

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

all right swole and everyone else that has been asking for a little sneak peak. these is immediately following am cardio bone ass dry no food with a little pump so they are just a little bit smooth esp my calves. dont be to brutal on me haha

Nice! Damn you really were holding a lot of water before. Looking good brother!