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

off day today



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 2 tbl spn organic sugar free salsa
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

today:

no cardio (leg day)

hams only
10 min stepmill warmup
rumble roller work/stretching
lying leg curls 50x20 60x20 70x20 80x20(warmups) 90x8 100x8 110x8 110x8(5)(10) these were done with extra resistance applied during the eccentric phase from my training partner. the final set was 8 with this resistance, 5 forced reps and 10 partials out of the bottom quarter. it was brutal and i made for damn sure i was warmed up to the max before doing the eccentric work
adductors (leaning fwd for glute) 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 120x10(5)(10) first is straight reps () pause in the contraction for a 5 hold () bottom quarter partials
bb walking lunges 100x40yards/4
leg press (heels high) 360x20/4
done for the day

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 2 tbl spn organic sugar free salsa
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

who the hell disliked this???????

i dont even remember and it doesnt really matter. it's all good though.

hahahah....that's pretty funny! I was wondering who would actually have the grapes to dislike a post! I never thought it would be used in someones personal log! I mean...really if you don't like it- don't read it! Maybe we should take a look at their log???

eh, you cant please them all hy-maint. i just put this up as a little guide to help out those that are interested in what i do.

[Hy-Maint]

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

i hit a milestone today. i got my first dislike on my log. it's all good, i never claimed to know everything and i am still learning myself and i will be the first to point out that their are tons of ways to skin this cat and what i do and what you do could be night and day different but they both may still work. either way this is my way and it is the least painful and most productive for myself and the countless people that i work with. so if you dont like it then sit back have an open mind and maybe learn something

hahahah....that's pretty funny! I was wondering who would actually have the grapes to dislike a post! I never thought it would be used in someones personal log! I mean...really if you don't like it- don't read it! Maybe we should take a look at their log???

[SwoleZilla]

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

who the hell disliked this???????

[guns01]

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

i hit a milestone today. i got my first dislike on my log. it's all good, i never claimed to know everything and i am still learning myself and i will be the first to point out that their are tons of ways to skin this cat and what i do and what you do could be night and day different but they both may still work. either way this is my way and it is the least painful and most productive for myself and the countless people that i work with. so if you dont like it then sit back have an open mind and maybe learn something

[guns01]

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

i love this post!!! you told me about that scale awhile a go. still being cheap and using my plain jane scale. thanks brotha

hey man a scale is pretty much a scale as long as it's digital and does grams and oz. so no worries there. i actually gave away my old plan jane one a few weeks back

[SwoleZilla]

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

i love this post!!! you told me about that scale awhile a go. still being cheap and using my plain jane scale. thanks brotha

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

[guns01]

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

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

back/tris
10 min treadmill warmup
one arm pulldowns to the side 25x20 40x20 55x15 (did these as a warmup for today)
banded one arm suitcase rows ss 10x10ss 20x8ss 45x8ss 55x8ss 65x8 (did these with the short pro bands)

http://www.youtube.com/watch?feature=player_embedded&v=Lk4jObhffP4

old school tbar rows ss 50x6 ss 95x6 115x6 ss 140x6 ss 165x6
low cable rows (mid nt grip) 100x8 120x8 140x8 160x8
partial pulldowns 120x8 140x8 140x8
banded hypers x20 x17 x15 medium red bands
vbar pressdowns 80x20 100x20 120x20 140x20 160x19
one arm rope pressdowns 15x20 20x20 25x14 30x12
reverse grip pressdowns 100x20 120x20 140x14 150x12
done for the day.
great workout but i hit a few snags here and there. today it seemed like every movement i had planned out someone stepped in front of me using the equipment or area i needed and of course it was the ones that speed forever doing whatever it is they do which is pretty much waste time. so i was pretty irate and irritated for the majority of the session. i did get a couple pretty good breaks between movements but that is a pain when i am trying to push fast. probably what bothers me the most is i switched my routine around to be opposite everyone else and now everyone is switching to my sched. great pump moved some really good weight. so it was a success either way.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
16oz or 100g sweet potatoes
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

Sign me up for trix I am kind of partial to Trixies.

I do, I do, I do!!

ok, i will put up a bunch of my stuff tomorrow when i have some down time. i got a ton of gadgets and tricks i do

[Trixie]

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

so who wants to see a list of the tools of the trade i use to help me day to day eating and preparing the way i do? i got some pretty good tricks and gadgets that make life very easy and less painful

I do, I do, I do!!

[Rake]

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

so who wants to see a list of the tools of the trade i use to help me day to day eating and preparing the way i do? i got some pretty good tricks and gadgets that make life very easy and less painful

Sign me up for trix I am kind of partial to Trixies.

[guns01]

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

so who wants to see a list of the tools of the trade i use to help me day to day eating and preparing the way i do? i got some pretty good tricks and gadgets that make life very easy and less painful

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller/stretching

delts/traps/abs
10 min treadmill warmup
rotator cuff work
db shrugs 40x20 50x20 80x20 100x15 110x12
db lats 15x15/3 warmup
db lats ss 20x12ss 25x12ss 30x12ss 35x12ss
seated db press ss50x8 ss70x8 ss80x8 ss80x8 (got a little fatigued on these presses and that second set of 80 was a struggle for 8)
pec deck rear lats 60x15 75x15(1) 75x15(15) 75x15(20) second number is partials
machine lats 50x(8)10 60x(8)10 70x(8)10 80x(8)10 first number is partner pressing down on the negative
leg raise machine 20x15 30x15 40x15 50x15
incline crunches ss x10/4
machine crunches ss 20x10 ss 30x10 ss 40x10 ss 50x10
done for the day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
100g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey