Follow Along G's Run to the NA's

[Trixie]

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

I totally love all the gains you are making and you are the best instructor of the century.

[Trixie]

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

Where is the comp? I think me and Rake will fly in and take a look.

[Andreas Munzer]

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

today:

40 min treadmill am fasted cardio
rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

back/tris
10 min treadmill warmup
rumble roller work
rope cable pullovers 50x20 70x20 90x20 110x15
mag sup grip pulldowns 120x10 140x10 160x10 180x10
mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
med neutral grip stretchers 120x8 140x8 160x8 180x8
machine mid/low trap shrugs 160x12 180x12 200x12 210x12
sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
v bar pressdowns 50x20 70x20 90x20 120x18
rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
overhead rope extensions ss 50x20 70x17 80x15 90x10
db kickbacks 15x20 20x20 25x17
done for the day


meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

good call on being careful with the hammie def an annoying injury

[guns01]

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

today:

40 min treadmill am fasted cardio
rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

back/tris
10 min treadmill warmup
rumble roller work
rope cable pullovers 50x20 70x20 90x20 110x15
mag sup grip pulldowns 120x10 140x10 160x10 180x10
mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
med neutral grip stretchers 120x8 140x8 160x8 180x8
machine mid/low trap shrugs 160x12 180x12 200x12 210x12
sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
v bar pressdowns 50x20 70x20 90x20 120x18
rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
overhead rope extensions ss 50x20 70x17 80x15 90x10
db kickbacks 15x20 20x20 25x17
done for the day


meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

[guns01]

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

this is my daily supplement lineup minus the super supplements which i will update later on:

2 scoops cycle support 2x a day 1st am 2d pm
1g taurine
3g cinnamon
4g fish oil
3g hawthorne berry
1g cranberry extract
1g garlic
100mg zinc
orange triad 2 tabs 3x a day
gaba 1g 20 minutes before bed

that's it for now. i will be adding back in my silk amino and glutamine at about 8wks out precardio and preworkout

[guns01]

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

today:

off cardio day

hams/calves
10 min step mill warmup
rumble roller work
seated leg curls 90x20 105x20 150x10 165x10 180x10 195x10 210x10 220x7 ( i either strained pulled or partially tore my hammie doing these on the last freaking set. it could have been something pinched in my back as well because i felt a jolt of electricity in my lower back shoot into my hip and then a little bit of electricity and popping in my ham.) so of course now i am a little bit freaked out but it hasnt bruised at all and i have full range of motion no dents lumps or anything and i did it about 10 this morning. so i think i am good to go. no deads or hypers tomorrow and i will def be being easy for a week or two.
db sl deads 55x10 65x10 85x10 100x10
toe press 160x20 180x20 200x20 220x20
called it a day due to wanting to rest my leg

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

[guns01]

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

today:

40 min treadmill am fasted cardio

traps/delts/abs
10 min treadmill warmup
rotator cuff work
db shrugs 55x20 65x20 75x20 85x20 95x20 105x15
revers pec deck rear ss 60x20ss 75x20ss 90x20ss these were done with a 3sec hold on the contraction
band rear delt extensions ss x10/3
machine lats ss 80x8(8)ss 90x8(8)ss 100x8(8)ss 90x8(8)ss first number is with partner pushing down on the negative second is straight reps with a static hold on the last rep for 20 sec
lat db swings ss 50x20 55x20 60x20 55x20
seated db press 65x10 75x10 85x10
incline crunches x10/6
machine crunches 30x10 45x10 60x10
done for the day

day 30 beastdrol. this is my last day on the beast and it was a freaking awesome run. i will post up my pics tomorrow and give a full detailed review on the prodcut

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

[guns01]

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

today:

40 min treadmill am fasted cardio

chest/bis
10 min treadmill warmup
rotator cuff work
decline db press 35x15 40x15 45x15 85x10 95x10 105x10 105x10
incline bb press 185x5 205x5 225x5 245x5 205x5
hs incline press 90x10 (2 sec hold at the top and 2 sec at bottom) 115x8ds 45x8 same scheme as first set
step pushups x11 x9
rope curls (elbows in) 70x20 90x20 110x20 140x18
machine preachers 50x10 (5) 70x10(5) 90x10(2) second number is 30 sec iso holds
standing db curls ds 50x8ds 40x10ds 30x10ds 25x10ds 20x10
done for the day

day 29 beastdrol. this is my next to last day on this run of beast and i cant say enough good things about it.

meal lineup
meal 1
16oz tilipia
35g basmatti rice
meal 2
16oz tilipia
meal 3
16oz ground turkey
35g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz chcken
35g basmatti rice
meal 6
16oz chicken

[guns01]

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

today:

cardio off day

quads/hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
seated leg curls 120x12 150x12 180x12 210x12
squats 135x10 185x10 225x10 315x10 365x10 ds 405x5ds 315x10ds 225x15ds 135x20
leg extensions 75x12 60x12 ds 90x15ds 75x15ds 60x15 (these where done with a 5 sec hold in the contraction)
hacks 90x20 90x20 90x20 (4) iso static holds for 10 seconds each
done for the day

here is a video of that drop set on squats. completely whipped me out:

https://www.youtube.com/watch?v=tFMmP8NzIvk&feature=player_detailpage

day 28 beastdrol. strong as a freaking bull again today and only with 35g of carbs prior to training. great session

meal lineup
meal 1
16oz tilipia
35g basmatti rice
meal 2
16oz tilipia
meal 3
16oz ground turkey
35g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz chcken
35g basmatti rice
meal 6
16oz chicken

[guns01]

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

today:

35 min treadmill am fasted cardio

day 27 beastdrol. didnt do anything at all today other than regular cardio. just eat rest recover and relax. got three more days left of this stuff and if i werent prepping i would push it for 60 days but i need to add in some other things now

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

35 min treadmill am fasted cardio

day 26 beastdrol. yard work equals back pumps. yep it is still kicking hard lol

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

35 min treadmill am fasted cardio

back/tris
10 min treadmill warmup
rumble roller work
one arm side lat pulldowns 25x20 40x20 55x20
pronated mag grip pulldowns 100x20 120x15 140x15
one arm db desktop rows 80x10 100x10 120x10 140x10
Dumbell Deadstop Rows - YouTube
stretchers mag neut grip 85x12 100x12 120x12 140x12
Stretchers - YouTube
one arm overhead db extensions 20x20 30x20 40x15 50x10
one arm cable rope extensions 15x20 20x20 25x20 30x20
done for the day

day 25 bestdrol. another great strong back session. mad props to this product for real and i highly recommend it to anyone looking for strength and size gains or even for a cutter

meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

[guns01]

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

Thank you so much for your help. I am going to see if I can put this together for myself. I think it will really help my energy especially on two-a-days.

it should help you out quite a bit. only time you really feel crappy is on the second zero carb day and the begining of the first high carb day when all glycogen is depleted out. you can play with different foods and carb sources as well cause everyone responds to different ones better than others. best suggestion i can give you is to start a touch on the higher end with you high carb weight goal and if you dont drop 3-5 in the first cycle then drop them by 20-25 and go from there

[Trixie]

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

Thank you so much for your help. I am going to see if I can put this together for myself. I think it will really help my energy especially on two-a-days.

[guns01]

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

Hi Guns, I went through your thread and am trying to figure out your routine for the amount of carbs in your meals Looks like High, medium and a no carb day. Can you tell me how it works?

i sure can. i come up with this system after years and years of trial and error and i took it from another very old national guy's program that was my boss. his was a 6 day system and i did very well with it but i changed it to an 8 day system and it worked even better. ok the theory that i came up with and how my body works is this. my and everyone elses bodies adapt to static cals cardio or whatever aspect of your training and for some reason mine does very quickly esp with set numbs of cals for more than a few days. so say i do 500g pro 300g carb and 20-50g fat i will drop weight for about a week and then stall. i can increase the cardio and it will move again but i feel horrilbe after a few weeks. so what i did to keep my body from adapting is go 2 days high 2 days medium 2 days low and 2 days zero and then the cycle starts back over again. so my cal intake and carb intake changes every 2 days, it keeps my body from adapting and i dont feel like crap all the time. i love it. so say for a female client that i am working with that starts out at 150lbs and is relatively lean her setup would look like this for the first 6-8wks of a 16wk prep:
day 1 and 2
150-180g pro
150g carb
day 3 and 4
150g pro
75g carb
day 5 and 6
150g pro
50g carb
day 7 and 8
150g pro
i will start out with an added 50g of fat from coconut oil or other mct oil for energy with meal 1 and post workout meal and see how it works. if the weight loss doesnt come to 1-5lbs per 8 days then i will cut the fat in half or eliminate it. i will also lower her carbs a touch more as the diet comes close to ending if need be to dial in.
i have only found 2 people that this type of setup didnt work magic for and they were both cheating the whole time and another was borderline diabetic when she started. so we had issues with her the entire 20wks i worked with her. i did bring her from 178 to 118 show weight through a ton of trial and error keeping her blood sugar controlled.
so this is a very affective system as long as you dont cheat it during the cycles. i also dont count green veges as impact carbs and use those as fillers when i am hungry