Follow Along G's Run to the NA's

[guns01]

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

i love those rows!!! but damn i think ive been doing them wrong. i usually face the other way. will try the other way next back day!

i did them for super high reps before facing correctly but i was keeping one leg out of the platform. i caught my mistake and the contraction and feel of the movement is 10x better. i dont think any other row hits the lat and mid back in the same way because it locks you pretty much in place

[SwoleZilla]

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

i love those rows!!! but damn i think ive been doing them wrong. i usually face the other way. will try the other way next back day!

[guns01]

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

today:

45min treadmill am fasted cardio (wont lie didnt want to do it but it is a must to win)
rumble roller work and stretching

back/tris
10 min treadmill warmup
one arm bb rows 25x10/3 50x8 75x8 100x8 125x8

http://www.youtube.com/watch?feature=player_embedded&v=ExuDK5iWKM8

meadows rows 45x8 90x8 115x8 135x8 (last set was very heavy)
dante rows 90x10 140x10 180x10

http://www.youtube.com/watch?v=Kr6-OKbCqu4&feature=player_embedded

banded hypers red thick band x20/4
cg bench press 135x15 185x12 225x10
sup db kickbacks 15x20 20x20 25x20
cable vbar pressdowns ds 150x10ds 130x10ds 110x10ds 100x10ds 80x10ds 60x20 done
done for the day.

great training day back is pumped tight and probably going to be sore. tris filled up really well also with a nasty pump. so overall felt really good and had a great session today

meal lineup
meal 1
16oz tilipia
50g cream of rice w/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/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

What is ss?

super sets. ts would be a tri set gs would be a giant set and of course your favorite ds is a nice drop set

[Trixie]

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

What is ss?

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller and stretching

traps/delts/abs
10 min treadmill warmup
rotator cuff work
db shrugs 45x20 55x20 75x20 105x15 115x15
db lats warmup 15x15/3
db lats ss 20x12ss 25x12ss 30x12ss 30x12ss
seated db press ss 50x8 65x8 80x8 95x8
reverse pec dec ss 75x15ss 90x15(10ss) 90x15(15)ss 90x(20)ss (second number is partials)
band rear delt x10/4
spider crawls 1set 60 seconds
leg raise machine 20x15 30x15 40x15 50x15
incline crunches x10/4
done for the day and the pump was insane.


meal lineup
meal 1
16oz tilipia
50g cream of rice w/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/ 2 tblspn 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 and stretching

chest/bis
10 min treadmill warmup
rotator cuff work
machine press 90x15/3 135x8ss 150x8ss 165x8ss 180x8ss 195x8ss 210x8ss
over head band stretch x10/6
pec minor dips bw x 15ss x14ss x13 ss x11 ss
band press ss x15/4 heavy red bands
bench pushups bw x 20 bw x20 bw x 20
standing alt db curls 20x20 30x15 40x12 50x10
db hammer curls 25x20 35x20 45x15 55x10
hs machine preachers 25x20 50x20 75x14 100x10 (these were done with a 3 sec hold in the contraction)
done for the day


meal lineup
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/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

today:

no cardio (its leg day)

10 min step mill warmup
rumble roller work stretching
leg extensions 60x60 75x60 90x60
lying leg curls ss 60x15ss 70x15ss 80x15ss 90x15ss (did these with a hard 3 sec hold in the contraction)
adductors ss 120x10 150x10 170x10 190x10
squats 225x15 315x12 405x9 455x7 (heavy set was supposed to be 6 rep but i felt strong so i went for more and lost my balance coming up for 7. had to hang it up)
leg press 270x40 450x30 630x20 810x10 (these were constant tension pump set. no stopping full range of motion without a lockout)
done for the day

legs are toasted and it is day one of high carbs. so i actually feel really good and had a great workout today


meal lineup
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/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

so how is it going now? is it two days no carbs two days low carbs?

for contest prep i go 2 days high 2 days mid 2 days low 2 days zero and then the cycle starts over again. for me and most of the people that i have worked with it works very well because the body can never adapt to it and the plus side is you really are only miserable for maybe 2 days out of the cycle if that. it makes it far easier to stick to and it makes the fat loss very slow and steady 99% of the time. i have had success with set carbs but i was hungry all the time and pretty miserable for the whole duration of the diet and keto haha no freaking way for long periods of time. i did 30 days and i thought i was either going to die or i may have killed someone. on top of that with the keto i lost a ton of muscle and had a tendacy to pass out when i pushed cardio to hard or trained to hard. that told me that keto for extended periods was not good for my body. so i learned carb cycling from an old national level dude that i worked for, tweaked it a bit and this is the plan that i came up with myself. the rest has been gravy ever since with some slight tweaks here and there

[SwoleZilla]

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

so how is it going now? is it two days no carbs two days low carbs?

[guns01]

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

No carbs and you pick Easter?? NO of course not. Mr disciplined is on his game no matter what day you're worst diet day falls on. You are the man.

haha, i didnt pick the day that it landed on it is unfortunately how my zero days fell this cycle. it's cool though cause today is full carbs so i get my energy back for a while. the diet root beer was nice though

[Trixie]

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

No carbs and you pick Easter?? NO of course not. Mr disciplined is on his game no matter what day you're worst diet day falls on. You are the man.

[guns01]

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

today:

off day

45 min treadmill am fasted cardio
rumble roller work and stretching

i am toasted today. happy easter everyone.


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

[guns01]

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

today:

off day

45 min treadmill am fasted cardio
rumble roller work and stretching

i am going to note that my hams are freaking nasty nasty sore. so i guess even though the workout didnt go as planned i still wrecked them pretty good


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
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

[guns01]

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

today:

cardio off day(my favorite days cause it is leg work day)

tris/hams
10 min treadmill warmup
rumble roller work/stretching
v bar pressdowns 35x30 50x40 70x50
reverse grip pressdowns 60x20 70x20 80x20 90x20 these were done leaning forward with elbows out in front. trying to emphasis the inner and middle head of the tri
incline db extensions 25x20 35x20 45x15 55x11
seated leg curls 60x20 90x20 as to ds 75x10as 90x10as 105x10as 120x10as 135x10ds 120x10ds 105x10ds 90x20ds 75x20 (these were a freaking train wreck. i got the pad to tight and as my hams swelled with the pump from blood it pushed harder and harder into my thighs. so needless to say no shockingly awesome numbers on these at all and even thought the pump was insane, i wanted to push more and came up short
ham killers x8/3
hs seated leg curls ss 25x10(10)ss 35x10(10)ss 45x10(10)ss 55x10(10)ss (these were done single leg for the first number and then both leg for second number)
bb stiff leg deads ss 145x10 195x10 225x10 185x10
i had a different workout mapped out for todays ham training but since the holiday weekend kicked off and everyone was out of work the gym was slammed. so i had to improvise on the fly. i was supposed to do lying leg curl nasty sets and lunges but the pump from the first round was silly and the machine was taken. i waited for a little bit and then changed gears and moved on. still a good workout even though i dont like doing rack pulls or deads in the same week as stiff leg deads.


meal lineup
meal 1
16oz tilipia
50g cream of rice with 1 tbl spoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey