Follow Along G's Run to the NA's

[guns01]

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

friday:

20 min treadmill am fasted

back/tris
10 min treadmill warmup
rumble roller work
4' grenade ball one arm pullovers 30x20 40x20 50x20 60x15
bent rows 135x20 185x20 225x12 225x10
one arm suitcase rows 75x8 100x8 120x8
mag close grip pulldowns 85x20 100x20 120x20 140x15
banded hypers x10(10)/4 10 reps banded with a 2sec hold in the contraction and then () no resistance with a 2sec hold in the contraction
vbar press downs 50x30 60x30 70x30 100x20 120x20 150x15
4" grenade ball two hand overhead cable extensions 80x20 100x20 120x15 140x10
incline db extensions 35x20 45x15 55x14 60x11
done for the 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
50g cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

20 min treadmill am fasted

hams/calves
10 min step mill warmup
rumble roller work
seated leg curls 75x30 90x25 120x20 150x20 180x15 (did these with a 2sec contraction hold and a very slow negative)
ham killers x20/3
stationary db lunges 50x10 each leg/4
decline db leg curl static hold 45x30sec/3
Banded standing leg curl - YouTube
those db leg curl iso holds are stupid painful and i am almost positive that my hams are going to hurt really bad for the next few days. they have been cramping up all day long
standing calf raise 150x20 180x20 195x15 215x15 (5sec hold at the bottom and 2sec hold in the contraction)
standing one leg calf raise ss bw x 20/3
tibia raise ss 30x20/3

day 4 beastdrol. back pump uh hell yeah it is. skipped stiff leg deads to keep from making it worse but i will do some regular deads or racks tomorrow to see if strength is up with the back pump.


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 cream of rice
meal 4
16oz ground turkey
500g basmati rice
meal 5
16oz chcken
50g basmati rice
meal 6
16oz chicken

[guns01]

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

Dang your a big fella guns.

not really that big man. i was puffy and bloated quite a bit there. i will look like a whole different person in 30 days. i strive to add on a few pounds every year and come in better each time. hopefully tip the scales in the 240s this go round maybe a touch heavier

[animal87]

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

Dang your a big fella guns.

[guns01]

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

today:

20 min treadmill am fasted

traps/delts/abs
10 min tread warmup
cable crunches 40x15 50x15 60x15
rotator cuff work
db shrugs 50x20 70x20 90x20 100x20 120x15
db lats 20x15/3
spider walks ss x60sec/2
Spider Crawls - YouTube
bent over db lats ss 25x12 ss 25x12
spider walks ss x60sec/2
front bb raises ss 50x10/2 done to eye level
spider walks ss x60secs/2
db lat swings 50x15/2 these are done in the bottom quarter for a partial contraction. you can barely get them busted out and the pump from the spider walks with the red pro bands is insane.
incline crunches x15/3
hanging knee up x10/3
done for the day

bestdrol day 3. 3caps. lower back pumps are still there and it seems as though it is giving me a slight boost in endurance. in the affect that i am not fatiguing out as fast as i normally do on sets


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
500g 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:

20 min treadmill am fasted

chest/bis/calves
10 min treadmill warmup
toe press 150x20 170x20 190x20 210x20
rotator cuff work
slight incline db press 25x6 45x6 70x6 90x8 120x8 ds 100x8ds 75x10ds 50x15
incline db flyes 40x10(20x5) 40x10 (20x5) 40x10 (20x5) the number in () is partner assisted manual resistance on the negative for about 5-10secs
band press ss x20/4
4" grenade ball hammers 30x20 40x20 50x20 70x14
standing db curls 25x20 35x20 45x15 50x11
incline db curls 40x15 35x18 30x20 25x20
one leg calf raise ss bwx20/3
tibia raises 20x20 40x20/2
done for the day

bestdrol ran at 3 caps again for day 2. ok 2 days in and i can feel the strength increase. the back pumps are insane. i am still saying on line with drol or dbol for sure. closest comparrison i can give. sex drive seems to be cranking right along also


meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

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

ok here are my starting pics from sunday. keep in mind that i am much leaner but i had one hell of a binge over the last weekend before my prep started. i am not shaved nor am i tanned and i am holding a whole boat load of water. my quads and hams are completely smooth cause we shoot these immediately after training legs. so no squeezing of the legs lol. just wait till you see after 30 days here

[guns01]

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

so the journey has began:
today:
started my run of bestdrol v2. i will be taking 3 caps a day for the next 30 days. first impression is it is very very potent. it gave me massive back pumps during squats like dbol or drol does. so first impression on day one is good from that standpoint.

am fasted cardio 20 minute tread

quads
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
front squats 135x20 185x15 225x12 275x10
squats 135x20 225x20 315x12 315x10
leg press w/bands 270x20 450x20 540x15 630x15 done with dbl band green and orange bands
leg extensions 120x20 150x20 165x15 180x12 did these with a solid 2 sec hold at the top with a very slow neg

done for the day:

meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

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

After your AM cardio how long do you wait to take in meal #1?

Sent from my DROID RAZR using Tapatalk 2

it is usually about 20-30 minutes until i start doing longer cardio sessions then after that it may only be 10 minutes or so

[whitetail]

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

After your AM cardio how long do you wait to take in meal #1?

Sent from my DROID RAZR using Tapatalk 2

[whitetail]

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

contest prep season begins today. i went on a little large binge over the weekend so i am a lot water logged and i got my fill of stuff that came off the table this am. the journey will begin at 288lbs this was a great offseason and i made some really good gains and improvements up to 300 and then came back down to 288 and maintained that for a long while. i also begin my beastadrol journey and log for the first 30 days of my prep. so we may see a nice jump up in the begining but i am shooting for more fullness, hardening and strength from this product as i drop my cals right out of the gate. going to be a fun start with a new compound. follow along and see how nasty big and ripped we can get this year

Can't wait guns!

Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

contest prep season begins today. i went on a little large binge over the weekend so i am a lot water logged and i got my fill of stuff that came off the table this am. the journey will begin at 288lbs this was a great offseason and i made some really good gains and improvements up to 300 and then came back down to 288 and maintained that for a long while. i also begin my beastadrol journey and log for the first 30 days of my prep. so we may see a nice jump up in the begining but i am shooting for more fullness, hardening and strength from this product as i drop my cals right out of the gate. going to be a fun start with a new compound. follow along and see how nasty big and ripped we can get this year

[guns01]

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

yesterday:

back/tris
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 60x20 80x20 100x20 120x18
reverse grip pulldowns 85x20 100x20 120x20 140x15 (pulled to under chest to really target low lats with a 2sec squeeze)
meadows rows(with grip attachment) 25x20 50x20 75x15 100x12
dante rows 45x20 90x10 70x12 (lower lats are fried and lack of strength showed quick)
ng pulldowns w/mag handle 85x20 100x20 120x20 140x20
oa db overhead extensions 20x20 30x20 40x15 50x10
rope pressdown ss 30x20ss 40x20ss 50x20ss 60x15ss
overhead rope extensions ss 30x20 40x20 50x15 60x10

no deads rack pulls or hypers today cause low back is a little tender from sl deads thursday. will be cranking it up big time starting up next week. stoked to kick it up and crank it up wide open



meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:

hams
10 min step mill warmup
rumble roller work
lying leg curls 70x20 90x20 110x20 140x15 80x20
db sl deads 50x20 70x20 90x15 100x14 120x10
standing ol leg curls 20x20 30x20 40x18 50x15
seated leg curls 90x20 105x20 120x20 150x17 180x12
done for the day


meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

i may give this a try next week which mean i wont be super setting. i like the idea of the drop sets, im guessing you have a training partner that removes the plates so you dont have to on leg press?

i have done it both ways man. with and without a training partner. without one i can do more weight cause it takes a few seconds to drop the weight from each side. in a pinch you can just borrow a couple people to do work