Follow Along G's Run to the NA's

[SwoleZilla]

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

progress pic!!!

keep on grinding!

[guns01]

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

today:

1 dbl shot black esspresso
1 table spoon of bcaa 2-1-1 ratio
45min treadmill am fasted cardio

back only today
10 min treadmill warmup
one arm lat pulldown 25x20 40x20 55x20
sup mag grip pulldown 100x10 120x10 140x10 (these both were done to warmup the lats really well)
floor tbar rows 95x10 115x8 165x6 190x6
meadows rows 70x8 95x8 115x8 115x8 (got heavy quick)
rack pulls ss 225x5ss 315x5ss 405x5ss 405x5ss 405x5ss
chins ss bw x 6/5
banded hypers medium red band x20 then another 15 with no band

done for the day. workout took a little longer and i was pretty spent so i skipped tris until tomorrow. i am still pushing as hard as i can without hurting anything but i know when i hit the limit and today i had no gas to hammer tris like they should be. tomorrow is no cardio so i should have more than enough gas to hammer them and hams into oblivion.
i made some minor changes to the diet this week and more will be added in next week. as of right now we are on point and well ahead of sched so i am trying to time that peak to be 100% on the right day. funny thing is a buddy of mine that trains at other places and at different times says all the other competitors are talking about me and how i am the guy to beat for the overalls. haha no one has seen what i look like at all yet so that's kind of funny. he says they are going off the last couple of years but they are in for a treat because i am far bigger and leaner than ever and i got a new magic trick in on time. so game on everyone game on. top that off with i am motivated as hell and picked up a great new local sponsor.


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
meal 6
16oz ground turkey

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work/stretching

delts/abs (no traps)
10 min treadmill warmup
rotator cuff work
reverse pec deck rear ss 45x20ss 75x20ss 90x20ss 105x20ss
banded rear pulls ss x10/4 done with small orange band. tried the medium reds today and they are way to still to get a good contraction
machine lats ss 50x8(10)ss 70x8(10)ss 80x8(10)ss 90x8(10)ss first 8 are partner pushing down on the negative 2d is straight reps
heavy lat db swings (head up) 45x30 55x30 50x30 45x30 (these were brutal and heavy. great pump)
machine shoulder press 100x10 120x10 140x10
hanging knee ups x15/4
cable crunches 30x15 40x15 50x15 60x15
done for the day

took the day off from traps entirely. it is still tender stiff and sore from tweaking it last week. not still hurt but i am not pushing it to hurt it even more because it limits my mid back training and it is uncomfortable and sucks with it aggravated.


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
meal 6
16oz ground turkey

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work/stretching

calves/chest/bis
10 min treamill warmup
standing one leg calf raise ts bw x 20ts bw x 18ts bw x 15ts bw x 14ts
toe press on leg press ts 200x50/4
tibia machine ts 40x20/4 (these were all done nonstop for all 4sets)
rotator cuff work
decline db press 40x15 45x15 50x15 65x15 80x12 95x9 105x6
sm decline press 135x8 185x8 205x8 225x8
pec minor dips 25x18 drop weight x12 25x16 drop weight x12 25x14 drop weight x11 25x10 drop weight x8
bench press 135x5 155x5 185x5 205x5
machine curls 50x20 70x20 90x20 ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10 (that hurt really bad)
cable rope curls 70x20 90x20 110x20 ds 140x10ds 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
done for the day

pretty good workout today. i am pretty tired and run down at this point but the numbers are still good and the pumps are still coming on really good. i am sore as crap from yesterday's leg workout so it was def a ass kicker and chest and bis are prob going to be tight for a couple days. i am very very happy were i am sitting at this point and hoping to grow a bit more moving into the next few weeks. that's the idea at least haha

meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g cream of rice with 2tbl spn sugar free jelly
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 with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

Just because "you like pink'. This is so cool! I never thought I would know anyone who actually has one of these things. Cant wait to see it.
~Trixie~

i got it for my wife but i use it myself. the cool thing about pink is, no one is going to steal my pink bag, they damn sure wont talk trash about it either and that thing would be impossible to lose cause it is very very loud haha

[Trixie]

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

ok, i have 2 different ones. i have a rolling cooler that i take along in the car or truck when i need a lot of food for an extended period of time. the other one i have is a bright pink 6 pack bag. it has slots for 5 meals 2 slots for shakers a top compartment for supps or whatever you want. it is an awesome piece of equipment to have if you are away from home for 4-5 meals a day. they also make a 4 pack bag that's a bit smaller for 3 meals and another backpack style and brief case style which both hold 5 meals and anything and everything else you could every want. it really is a great investment if you dont have a fridge close by

Just because "you like pink'. This is so cool! I never thought I would know anyone who actually has one of these things. Cant wait to see it.
~Trixie~

[guns01]

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

today:

one of my favorite days cause 1 it's no cardio and 2 its freaking leg day

lt abs/quads
10 min stepmill warmup
rumble roller work/stretching
incline crunches focus on lowers x10/5
leg extensions 45x60 60x60 75x60
adductor ss 100x10(5)(10) 110x10(5)(10) 120x10(5)(10)/2
abductors ss 100x10 120x10 150x10 190x10
squats 135x8 185x8 225x8 275x8 315x8 365x8 (toasted on those last eight. they were freaking heavy and i couldnt explode the last 2 reps. they went up slow and controlled though)
bulgarian split squats 25x10 45x10 65x10 challenge set 80x10(10)ds 65x10(10)ds 45x10(10) 25x10(10) second number was a 10 sec iso hold 1/4 way down

i skipped out on the 3 sets of hacks because my legs were literally shaking and i could barely stand up after that challenge set. great freaking session to leave like that though

meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g cream of rice with 2tbl spn sugar free jelly
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1 can diet root beer
meal 5
16oz chcken
50g cream of rice with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

Here we go! I want to know about your Lunch Box!! We went to Mr O a couple years back and were laughing at the BB Lunch Box Systems that they were selling. NOW doesn't seem so weird. Please tell us how you do it.
~Trixie~

ok, i have 2 different ones. i have a rolling cooler that i take along in the car or truck when i need a lot of food for an extended period of time. the other one i have is a bright pink 6 pack bag. it has slots for 5 meals 2 slots for shakers a top compartment for supps or whatever you want. it is an awesome piece of equipment to have if you are away from home for 4-5 meals a day. they also make a 4 pack bag that's a bit smaller for 3 meals and another backpack style and brief case style which both hold 5 meals and anything and everything else you could every want. it really is a great investment if you dont have a fridge close by

[Trixie]

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

ok so here are some of the tools and tricks i have picked up and learned over the years to make life much much easier:

digital scale: i use the one from kitchen guru. you put in a code for your food and it gives you the full nutrition values. it will also track all of your macro intake for the day
foreman grill: it pulls the fat out from your ground meat and is very easy to cook on
stone wear non stick omlete pan with lid. very easy to clean and nothing sticks, no spray necessary
extra large cookie sheets: use these for cooking pounds of fish at a time in the oven
crock pot: you can cook and keep your fish chicken beef or whatever very moist and tender with this bad boy. turn it on and leave it
rice cooker: i steam all my rice and veges in this bad boy. same as crock pot, turn it on and forget about it
blender/food processor: i just upgraded to the ninja system and it is fantastic. i had an oyster one that was both blender and processor from walmart that worked very very well also
wet/dry measuring cups: lots of these cause you can never find them. get the ones that the measures are stamped on and not written. the writing wears off haha
lemon/lime squeezer: like a pair of pliers. makes getting lemon or lime juice very easy early in the am
waffle iron: make protein pancakes and waffles on this from time to time to change it up

ok a good trick i picked up for consuming lots and lots of protein, beef/chicken mainly. go ahead and grill up some steaks or chicken breasts. cut into cubes and toss them into the processor and blend them down to a pulled pork consistency. add sauce and toss into a tuperware container. it is fast to eat and digests fast as well.
carbs in a pinch: process your oats into a fine powder. add in some cinnamon or whatever you want to flavor it with. toss that in a shaker and add water. cup of carbs to go

problems with moisture in your chicken fish or steak. i will make up a aluminum foil packet toss in some meat with jalepenos or some veges and wrap it tight. throw it on the grill for 20 min each side and it steams the meat and traps the moisture in very well. you can also do this with various marinades as well

i will put up new stuff as i go but right now i am drawing a blank. throw up any questions and it may jog my mind a little bit

Here we go! I want to know about your Lunch Box!! We went to Mr O a couple years back and were laughing at the BB Lunch Box Systems that they were selling. NOW doesn't seem so weird. Please tell us how you do it.
~Trixie~

[Trixie]

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

i am glad man. i love this stuff and that's what i put this bad boy up here for. you guys may take away something that i do to further what you do. i will get up some sneak pics maybe in a week or so but i dont want to let the whole finished product cat out of the bag until the big day. their has only been 3 people that have seen sneak peaks this whole prep and i have stayed 100% covered up since the start. so no one actually know how great in shape i am in. haha, it's going to be a shocker for our rival local crew for sure

That's what you think, but I've been talking to your bathroom mirror this whole time. Can't hide from me.
~Trixie~

[MOUNTAIN-MAN]

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

i am glad man. i love this stuff and that's what i put this bad boy up here for. you guys may take away something that i do to further what you do. i will get up some sneak pics maybe in a week or so but i dont want to let the whole finished product cat out of the bag until the big day. their has only been 3 people that have seen sneak peaks this whole prep and i have stayed 100% covered up since the start. so no one actually know how great in shape i am in. haha, it's going to be a shocker for our rival local crew for sure

Pics would be cool I'm allwAys worried about posting to many self pics never know who sees them

[guns01]

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

Bro ur dedication to the sport inspires me really impressed thank u for posting your progress in detail

i am glad man. i love this stuff and that's what i put this bad boy up here for. you guys may take away something that i do to further what you do. i will get up some sneak pics maybe in a week or so but i dont want to let the whole finished product cat out of the bag until the big day. their has only been 3 people that have seen sneak peaks this whole prep and i have stayed 100% covered up since the start. so no one actually know how great in shape i am in. haha, it's going to be a shocker for our rival local crew for sure

[MOUNTAIN-MAN]

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

Bro ur dedication to the sport inspires me really impressed thank u for posting your progress in detail

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work/stretching

off day from the gym

looking forward to crushing legs tomorrow and no cardio but man i am dreading that low carb addition again. haha, the 100 and 50 days suck big time. you feel great training and then bam about mid day you are worn out. looking nice and peeled and dialed in right now though with only a few more weeks to go

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
1 can diet root beer(going to have to eliminate this after next week so i splurged a little)
meal 5
16oz chcken
50g cream of rice with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey

[MOUNTAIN-MAN]

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

That is what this sport is about brother heart and soul and you have hyenas tons of both much respect