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

back(ran short on time so tris will be tomorrow)
10 min treadmill warmup
rumble roller work and stretching
cable pullovers 40x20 55x20 70x20 85x12
mag sup grip pulldowns 70x15 100x12 120x10
meadows rows 50x8 75x8 95x8 120x8 (the last set was done with only my bottom 2 fingers on the bar so it was a bit nasty)

https://www.youtube.com/watch?feature=player_detailpage&v=afxsY817Ql8

t bar rows (off floor) 95x10 120x8 145x6 170x6
stetchers (nutr grip) 100x12 120x12
banded rack pulls 135x10 225x10 275x10 315x15(kill set) these were done with the short pro bands hooked under the feet

https://www.youtube.com/watch?feature=player_detailpage&v=ZdtO805wLXY

this was a freaking great back day. felt strong and pumped the whole way. so much so that sweat was dripping out of my sleeve cuffs and out of the bottom. i feel awesome but i did get burned in the tanning bed after lol. it happens


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

[SwoleZilla]

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

Still have one more week of dieting then I will be doing that. Also got that cleanse from gnc. Should be a nice cruise/rebound

[guns01]

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

i cant wait to be able to have cream of rice more than once a day. i love that damn sugar free jelly and cream of rice! thanks again! any updated pics?

if you are using the approach that we talked about earlier. you can have it for both sets of your carbs. 150g first one and 150g on the second one. it wont hurt and it should help keep you pretty dry

i will see if i can get some leg shots done this weekend when i have had a day off from training. i need to shoot some more videos for sure

[SwoleZilla]

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

i cant wait to be able to have cream of rice more than once a day. i love that damn sugar free jelly and cream of rice! thanks again! any updated pics?

[guns01]

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

today:

45 min treadmill am fasted cardio

traps/delts/abs
10 min treadmill warmup
rumble roller work stretch
rotator cuff work
bb shrugs 135x20 185x20 225x15 275x15 315x12ds 135x12
db lats 20x15/3 warmup
spider crawls ss 1min ss 1min ss
bent over db lats 25x12 30x12
spider crawls ss 1min ss 1min ss
bb front raise 50x10 50x10
spider crawls ss 1min 1min ss
side lat db swings 55x10 45x10
lower ab machine 20x10 30x10 40x10 50x10
cable rope crunches ss 30x10ss 40x10ss 50x10ss 60x10ss
swiss ball crunch x10/4
done for the day


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
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

OK I don't know what you mean "with a pump" and I never lock out anything. With the adductor here is the problem, I can only do 22 or 30 lbs. I took a nasty fall into a column at a casino pool about 3 years ago and damaged something in my right groin. Never figured out what the problem is and have just trained around it ever since. I have trouble at Zumba sometimes and can't do side lunges on right. Can I train it out or should I get it looked at.

no, you can drop the adductor out. it is mainly to pump the area with blood and get the muscles in the area ready to squat and stuff. if you arent able to do something because of actual pain then i always say dont do it. no sense in hurting something really bad and getting set back for wks or months. when i say pumping it means the motion is non stop without jerking or using momentum. best way to explain it would be a controlled non stop motion. that is the pump technique. the others are slow negatives where you take x amount of time during the decent or a hard contraction would be to hold the contraction for x amount of time. drop sets are always done with a pump style motion with as little rest between the drops as possible. the goal behind the pumps is to work the muscle under constant tension while forcing as much blood into the area as possible

if you want to replace the adductor you can do it with high rep hacks or just drop it all together

[Trixie]

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

OK I don't know what you mean "with a pump" and I never lock out anything. With the adductor here is the problem, I can only do 22 or 30 lbs. I took a nasty fall into a column at a casino pool about 3 years ago and damaged something in my right groin. Never figured out what the problem is and have just trained around it ever since. I have trouble at Zumba sometimes and can't do side lunges on right. Can I train it out or should I get it looked at.

[guns01]

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

today:

no cardio. i overslept and that very very rarely ever happens and on a training day i have to hit specific times for meals and training so i had to skip it today. no worries though even though it screwed my day up i am well ahead of sched and on point. so i didnt stress it to bad. i also dont bs so it is noted here and my actual log that i carry with me. i write everything down in case anyone was wondering

chest/bis/calves
10 min treadmill warmup stretching
rotator cuff work(shoulder still a bit stiff and tender)
decline db press 40x15 45x15 55x15 70x15 80x12 90x9 100x8 (took me till the 80s for my shoulders to fully warmup all the way)
banded hs decline press 45x8 70x8 90x8 did these with the medium red bands. the contraction was a 3sec hold and the pump was silly
pec minor dips bw x12 x10 x10 (first time doing these in years so i stayed with bodyweight for safety)
bench press 185x5 225x5 245x5 (failed at 4 1/2 and forced up the 5th with some slight assistance)
standing ez bar curls ts 75x8gs 95x8gs
standing alt db curls gs 30x8gs 35x8gs
standing hammer curls gs 50x8gs 45x8gs
db preachers gs 25x8 30x8
standing bb curls iso hold ss curl 50x5ds 30x20 50x5ds 30x20 the first series of the curl is a iso hold for 5 reps dropped weight and then pumped out 20reps
standing calf raise ss 165x20ss 180x20ss 195x20ss these were done from the stretch to level and not above
toe press ss 150x20ss 170x20ss 190x18 these were full rom pumps. (this combo sucked very badly and the calf is def not used to working in the stretch position trust me)
done for the day

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
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

G i gotta say you are hardcore and dedicated you dont see many with your drive anymore it will pay off brother keep it up i wish you the best you deserve it

thanks man, we are going for the big gold again this year and i am bigger and better than ever so it should be a good season for sure

[guns01]

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

Hey there guns, I want to start focusing on bringing in lines and I think my legs are ready but know my back still has too much fat. Your hams/quads day leg extensions has relatively low weight high reps should I go back to that as well. On your second round of leg ext. I don't understand what toes back pump and the rest of that sentence means. Why do you increase weight with your sets of leg press. I can put up 225 now but I'm just throwing it on and doing 3 sets 12 reps.

ok my first rounds of leg extenison are just a warmup. i am sure you are talking about the 3 sets of 60. these arent normal leg extensions they are used to get max blood into the knee area. it is done starting at the top quarter of the movement for 20 then the bottom quarter of the movement for 20 then full range of motion for 20. this pushes blood into the area and warms the knees up a piece at a time. now the second round is entirely done for forcing blood into the quad. the toes back isolates the middle part of the quad recus formoris piece in both the full range and bottom quarter. the first 20 reps are completed then without stopping the other reps are done in the bottom quarter.
for the leg press and pretty much every movement you should be shooting for adding weight each set. that makes them grow as well as crisp up and line out. now when the reps get below what you want then you need to lower the weight a bit. the way i am training my legs right now i am hitting both types of muscle fibers the fast and slow twitch in each workout. that's why you see all the crazy rep ranges. what i would suggest for about 3-4 wks for you to do would look something like this:
leg extensions x60/3(warmup) x20 x20 then go into a drop set three drops for 10reps each. all of these reps should be done with a pump and no locking out or pausing at all. we are just warming up the quads and knees and pumping some blood in
adductor(inner thigh) machine 4sets of 20
squats x15 x12 x10 x8 ( dont go crazy with the weight. just focus on the form and push what you can to get the reps)
leg press x20 x15 x12 drop set just like the extensions but i would shoot for 5 drops of 10 reps each.
this should be a good base quad workout to get you going and a feel for how i train. then we can add in some craziness i do once you get used to this in 3-4wks

[Trixie]

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

Hey there guns, I want to start focusing on bringing in lines and I think my legs are ready but know my back still has too much fat. Your hams/quads day leg extensions has relatively low weight high reps should I go back to that as well. On your second round of leg ext. I don't understand what toes back pump and the rest of that sentence means. Why do you increase weight with your sets of leg press. I can put up 225 now but I'm just throwing it on and doing 3 sets 12 reps.

[MOUNTAIN-MAN]

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

G i gotta say you are hardcore and dedicated you dont see many with your drive anymore it will pay off brother keep it up i wish you the best you deserve it

[guns01]

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

today:

cardio off day

hams/quads
10 min stepmill warmup
rumble roller work and stretching
leg extensions 60x60 60x60 75x60
standing one leg leg curl 40x12 70x12 90x12 100x12ds 75x20
leg press 90x8 180x8 270x8 360x8 540x8 720x8 900x30 these were done on a leg press that i hate and it tweaked my knee a bit so i cut the sets short. all sets done with a 3sec neg and the final kill set was a pump with constant tension and no lock outs.
leg extensions 90x20(10) 120x20(10) toes back pump for first number second number toes back done in bottom quarter no rest
squats 135x8 185x8 225x8 275x8 365x10 knee was still a little irritated so i went easy on the squats and skipped the kill set completely
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

very good! hope that leg day went well!

btw got some sugar free strawberry jam! its way better than blueberries, your right it gets rid of you sweet cravings while dieting. thanks man

i have been known to know a thing or two every now and then and no problem. anything to knock the sweet tooth down that doesnt destroy your guts is always a plus in my book

[SwoleZilla]

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

here is what a hypothetical prep cycle run would look like for me:

test prop
tne
tren a
mast prop
var 100mg
proviron 100mg
aromasin
cjc 1285 w/o dack 100mcg
sermolin 200mcg
last 4wks added in
winny 100mg
adex 1mg

that's what the hypothetical lineup would be like

very good! hope that leg day went well!

btw got some sugar free strawberry jam! its way better than blueberries, your right it gets rid of you sweet cravings while dieting. thanks man