Follow Along G's Run to the NA's

[sensitivenips]

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

10 min step mill warmup
leg extension 45x60 60x60 75x60 105x20 120x20 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
leg press 270x20 450x20 630x20 810x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10
squats 135x20 225x20 315x15 315x12
static holds 1min/4
done for the day

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?

[guns01]

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

yesterday:

delts/traps

10 min treadmill warmup
rotator cuff work
bb shrugs 135x30 185x25 225x20 275x20 315x15 185x20
reverse pec deck rear lats 45x30 60x25 75x20 90x14 60x20
machine lats 50x15(5)(10) 70x15(5)(10) 80x15(5)(10) 90x15(5)(10) first () is forced neg with partner assistance second () is bottom end partials yes these are painful and very very silly
scrape the rack press ss 95x20ss 115x15ss 135x12ss 155x10ss
band rear delt work x20/4
db lats 20x20 25x20 30x15 40x10

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

yesterday:

chest/bis
10 min treadmill warmup
rotator cuff work
hs incline press w/bands 45x20 70x20 90x15 115x10/2 the bands are the red medium bands
hs decline press w/bands 45x20 90x20 115x12 135x10
incline db twist press 40x20 50x20 70x20 90x12
pec deck flyes 60x30 75x20 90x20 105x20

reverse incline curls 25x20 30x20 35x15 45x10
standing bb curls 50x20(5) 70x20(5) 90x14(5) 110x10(5)
done for the day

added band training in today with the meadows mountain dog training bands. the resistance is insane and the pump was silly. i always thought the bands were a pl thing but man they are great for the pump for sure



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

incredible leg workout, im gonna give it a try when I get ahold of a good leg press and a descent training partner lol

its a killer for sure

[terminalvelocity14]

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

incredible leg workout, im gonna give it a try when I get ahold of a good leg press and a descent training partner lol

[guns01]

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

Holy shit you drop set leg press from 810# for 8 drop sets of 10 reps each.
No shit you can't find guys to hang on leg day. I would be as white as a new wife beater
And flat on my back with a bucket tipped over by my head.

that's the idea gc, got to kill them bad boys so they split and pop. the mrs and our training partner does the same setup with half the weight for more reps haha and they hate it

Bro, that leg workout is insane! Keep it goin!

give it a try man it is awesome. the intensity is about to jump up about 10 notches here in a week or so when i transition over to prep. going all in for mutant beast mode again this year

[telmon1]

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

Bro, that leg workout is insane! Keep it goin!

[GotClen]

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

Holy shit you drop set leg press from 810# for 8 drop sets of 10 reps each.
No shit you can't find guys to hang on leg day. I would be as white as a new wife beater
And flat on my back with a bucket tipped over by my head.

[guns01]

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

yesterday
quads

10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 75x60 105x20 120x20 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
leg press 270x20 450x20 630x20 810x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10
squats 135x20 225x20 315x15 315x12
static holds 1min/4
done for the day

i have to say i am still feeling nasty from the trip. going from high elevation and super cold to lower elevation to warm is brutal on me. the transition sucks really bad on joints and old aches and pains. still a great pump and good workout even though the gym was stupid packed from the holiday.


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

Did your brother out do you on leg day? I am guessing no...

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haha no way man. i dont think i have worked with anyone yet that can hang on leg and back days with me. that's how i audition new partners and people that are wanting me to prep them to compete. if they come back after legs and back then they are good to go

[whitetail]

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

Did your brother out do you on leg day? I am guessing no...

Sent from my DROID RAZR using Tapatalk 2

[whitetail]

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

well i missed almost a full week of training and dieting due to a death of a close family member last week. i dropped 10 pounds over the week due to running around funeral planning and all the other stuff that goes on around funerals. i did get a somewhat decient leg session in with my younger brother and got some squats and stuff in pretty heavy. it is a huge difference going from a lower elevation to high in the mountains for damn sure.
we will be back up and running again full bore for the final week of my offseason coming up monday. then its wide up getting in shape and bringing home some new furniture for the house

Sorry to hear guns. You will back on track in no time I'm sure.

Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

well i missed almost a full week of training and dieting due to a death of a close family member last week. i dropped 10 pounds over the week due to running around funeral planning and all the other stuff that goes on around funerals. i did get a somewhat decient leg session in with my younger brother and got some squats and stuff in pretty heavy. it is a huge difference going from a lower elevation to high in the mountains for damn sure.
we will be back up and running again full bore for the final week of my offseason coming up monday. then its wide up getting in shape and bringing home some new furniture for the house

[guns01]

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

weds
traps/delts

20 min am fasted cardio treadmill

10 min tread warmup
rotator cuff work
db shrugs 40x30 50x25 70x20 90x20 110x20 120x15ds 60x15
rear lats pec deck 45x30 60x25 75x20 90x20 105x12
db shoulder press 40x20 50x20 60x20 80x20 100x11
db lats 15x20 20x20 25x20 30x15
db 4ways 10x20 10x16 10x12
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

You sir are a beast. I'm sure gonna kill it when it's time to compete.

thanks man, i am gunning to kill it this year again