Follow Along G's Run to the NA's

[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

[Trixie]

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?

[guns01]

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

today:

cardio off day

hams
10 min stepmill warmup
rumble roller work
standing one leg curls 20x15/3 50x12 75x12 100x12 100x12ds 50x20
bb stiff leg deads 135x6 225x8 245x8 275x8
lying leg curls 80x12 100x12 120x12 140x12 (failed on the last rep at about 3/4 way up)
ham killers x8/3
done for the day and toasted. i only had 100g of carbs prior to the workout and i am almost 100% sure i burned through them on the first exercise.

day 24 beastdrol. still doing exactly what it should be and hasnt fallen off at all.


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

today:

35min treadmill am fasted cardio

traps/delts/abs
bb shrugs 135x30 185x25 225x20 275x15 315x15ds 135x15
db lat warmup 20x15/3
db lats ss 25x12ss 30x12ss 35x12ss 40x12ss
seated db press ss 55x8 65x8 75x8 95x8 (miss judged my strength levels on these a bit and could have went heavier. endurance didnt burn out as fast as i thought it would)
reverse pec deck 90x15 90x15(10) 90x15(15) 90x15(20) contraction held for 3 and second number is bottom end partials focusing on the contraction at the bottom 1/4
spider walks 1min
machine crunches 30x20 45x20 60x20 75x20 90x20
done for the day and toasted. day 2 zero carbs and i am toasted and drained. i am 99% sure that all glycogen is depleted out of my body after the seated db presses were done.

day 23 bestdrol. still blown away by how high my strength is holding. even toasted i still am able to move heavier than normal weights very easily. great day of shoulder work


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

35 min treadmill am fasted cardio

chest/bis
10 min treadmill warmup
rotator cuff work
slight incline db press 45x8 55x8 65x8 75x8 85x8 95x8 105x7(1 forced rep for 8)
incline press 185x6 205x6 225x6 245x6(2 forced reps for 6) 225x6(1 forced rep for 6)
banded hs decline ts 70x12ts 70x10ts 70x9ts ( these were done with a 3 sec hard squeeze at the top)
flat hex press ts 40x10ts 40x8ts 40x8ts
bench pushups ts x6ts x5ts x5ts
incline db curls 25x20 35x15 45x12
standing db curls 50x8ds 40x10ds 30x15ds 25x20 rnd 2 25x20as 30x15as 40x10as 45x8
done for the day

day 22 beastdrol. another good strong beast day and again another zero carb day. strength is unreal but endurance is a tad down. no glycogen makes it hard but still staying strong as hell


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
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 extension 45x60 60x60 75x60
seated leg curls 75x15 90x15 105x15 150x10 165x10 180x10 195x10 210x10 225x10
adductor ss 120x10ss 140x10ss 160x10ss 180x10ss
abductor ss 120x10 140x10 160x10 180x10
squats 135x15 185x15 225x6 275x6 315x6 365x6 (these where done slow neg and explosive contraction)
machine leg press 200x20 240x20 260x20 280x20 (these where for pump, constant tension constant movement)
done for the day

day 21 bestdrol. another great leg day. super strong, nasty pumps and no issues other than the low back pumps. it is helping my strength levels on these low carbs big time. only 100g yesterday and today and still moving some silly weights

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken

[guns01]

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

What kind of coconut oil do you use? Is the stuff that has the coconut flavor removed OK because I hate the flavor of coconut. I tried one by spectrum that is expeller pressed and I like it. It is like wax at room temp and melts in your mouth.

Sent from my DROID RAZR using Tapatalk

i just use straight up organic virgin coconut oil. i dont see what you got being a problem. it is still an mct oil regardless of how it's made but all we have here locally is the organic virgin. so that's what i use.
i also just eat it like you are saying. it has a weird texture but it's flavorless even though most people i work with hate it.

[whitetail]

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

What kind of coconut oil do you use? Is the stuff that has the coconut flavor removed OK because I hate the flavor of coconut. I tried one by spectrum that is expeller pressed and I like it. It is like wax at room temp and melts in your mouth.

Sent from my DROID RAZR using Tapatalk

[guns01]

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

today:

30 min treadmill am fasted cardio

day 20 bestdrol. off training day.

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken