Follow Along G's Run to the NA's

[guns01]

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

today

off day/cardio only

45 min treadmill am fasted
rumble roller work/stretching


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
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:

off day from cardio

hams only
10 min stepmill warmup
rumble roller work/stretching
seated leg curls 60x20 75x20 90x20 120x10 150x10 165x10 180x10
abductor 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 150x10(5)(10) focus on glutes first is straight rep sec numb is 3 sec holds at the top and third is bottom end partials all done non stop
lying leg curls 80x15 100x12 120x10 140x8 150x6
walking bb lunges 90x40yards/4
leg press (heels high) 270x20/4 these were done shoulder width apart heels way high up on platform. i allowed my butt to come off the pad a little and focused on squeezing the glutes and ham tie on each rep
done for the day

lots of focus today on the ham glute tie in area. probably going to be nice and sore over the weekend


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice w 2tblspn sugar free organic salsa
meal 4
16oz ground turkey
50g jasmine rice 2 tbl spn sugar free organic salsa
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

We are all on the legs unless I get a DR.'s note. Wassup? You should join me for a Zumba class! I'm buffer than the little boy teacher. Need that NOTE rake is bent on a 2-a-day for tomorrow.

i am a pure bred white boy and i couldnt get zumba down to save my life. i would actually probably hurt something. i cant give a doctor's note because unfortunately i am not a doctor. i can tell you that the only workouts i wont ever miss are legs and back because they are 10x worse if you miss a day of them. i say skip the zumba and hammer the legs instead

[Trixie]

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

We are all on the legs unless I get a DR.'s note. Wassup? You should join me for a Zumba class! I'm buffer than the little boy teacher. Need that NOTE rake is bent on a 2-a-day for tomorrow.

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller and stretching

back/tris
10 min treadmill warmup
ng low pulley rows 100x15 120x15 140x15 (did these for a warmup today)
deadstop db rows 100x10 125x10 140x10 150x10 (got heavy real quick)
stretchers 85x12 100x12 120x12 140x10
machine pullovers 90x12 105x12 120x12
sm dead stop bent rows 185x6 205x6 225x6
one arm over head db extensions 25x20 35x15 40x12 45x12
sup db kickbacks 15x20 20x15 25x12 20x15
vbar cable pressdowns 80x20 100x20 120x20 140x20
done for the day

good strong workout today. back and tris are hammered and fried but the motivation going into tomorrow with no cardio cause it is a leg day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
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:

45 min treadmill am fasted cardio
rumble roller work/stretching

traps/delts
rotator cuff work
bb shrugs 135x20 185x20 225x15 275x15 ds 315x12ds 135x20
reverse pec dec ss 60x20ss 75x20ss 90x20ss 90x20ss
orange light band rear delt pulls x10/4
machine lats 50x8(10)ss 70x8(10)ss 80x8(10)ss 90x8(10) first set way to light. first number is partner pressing down on the negative and (#) is straight reps
db swings 40x30 45x30 50x30 55x30
banded machine press 100x10 110x10 120x10 heavy red bands were used
done for the day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
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

bet youre loving today with all those carbs!

been doing the lemon in green tea before first meal. like to think it helps detox

feel like a brand new person for real but honestly i feel the best on the second mid level carb day. with the tanks being around half full and all that's when i feel the best and strongest.

the combo of the detox and digestion aid from the lemon, it is a great addition to the first thing in the am ritual

[SwoleZilla]

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

bet youre loving today with all those carbs!

been doing the lemon in green tea before first meal. like to think it helps detox

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller and stretching

chest/bis/abs
10 min treadmill warmup
rotator cuff work
db decline press 40x15 50x15 55x15 65x15 80x12 95x9 105x7
hs banded decline 55x8 80x8 80x8 80x8 (done with the heavy red bands and they were brutal hard)
pec minor dips bw x 17 bw x 14 bw x 11 bw x11
bench press 185x5 205x5 225x5 ( 1 second pause on the chest speed on the press)
standing ez curls (inside outside reverse) in 75x50 out 75x50 rev 50x50
leg raise machine 20x15 30x15 40x15 50x15 (long hard contraction with exhale at the top)
incline crunches x15/4
done for the day



meal lineup
1 lemon squeezed in 16oz of water 30 min before meal 1. i have been doing this since 2 wks before my prep started and keep forgetting to add it in
meal 1
16oz tilipia
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

You're no cheater! I went downstairs and took a nap in one of the chairs while Rake finished up this morning. That's a cheat.

nah that's just saying you worked extra hard and need some better recovery. that or rake was taking to long to finish up haha

[Trixie]

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

i felt like i cheated

You're no cheater! I went downstairs and took a nap in one of the chairs while Rake finished up this morning. That's a cheat.

[SwoleZilla]

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

i can only imagine dude! i did something fairly new and my legs are killing. I usualy have a narrow stance so this week i went wider, more of a power lifter stance and i did a triple drop for 4 sets then a heavy regular set at the end FML. usually just do your typical 4 sets with maybe a drop set at the end.

[guns01]

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

doing legs on low carbs sucks. i couldnt imagine on your second day of no carbs!!!

yeah man, it takes a special kind of focus to get them banged out productively for sure. i like the punishment but man you have to dig in extra deep. i wish i wouldnt have done that 100+ rep drop set and got my squats in. i felt like i cheated even though i limped out and they are stiff as hell today

[SwoleZilla]

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

doing legs on low carbs sucks. i couldnt imagine on your second day of no carbs!!!

[guns01]

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

today:

no cardio (leg day)

quads/calves
10 min step mill warmup
rumble roller work/stretching
leg extensions 45x60 75x60 75x60
abductors 120x10 140x10 160x10 190x10
leg press 180x8 270x8 360x8 540x8 720x8 1000x8 ds 1000x10ds 910x10ds 820x10ds 730x10ds 640x10ds 550x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x20 (drop set was done non stop with weight held while plates were removed and it was a kick in the nuts and brutal painful)
leg extensions 90x20(10) 75x20(10) (these were done sitting back with toes up with a 2 sec squeeze at the top (#) was partials out of the bottom with toes up
was supposed to hammer 5 sets of 8 on squats but i was absolutely spent so i ommited them in place of that crazy drop set
standing calf raise ss bw x 20/4
tibia raise 40x20/4

done for the day
i am worn out completely. so i know that all the glycogen is out of my body on day 2 zero carbs. all in all still a very strong leg workout even though i had to drop out the squats cause i got a little silly on the leg presses.


meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
8oz diet root beer
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey