Follow Along G's Run to the NA's

[guns01]

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

i will be there my wife is competing and 2 of my boys,

i have a figure girl prepping for it. we may have to get together if i make the trip with her. kids and school will dictate that trip for me. i would make a run at it myself but gotclen would probably shoot or choke me if i even contemplated doing any more shows this year. not to mention my wife would probably kick me out also

[wutlisstrice]

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

Definitely man a few other Fg members planning on being there so it should be intresting

[guns01]

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

supplement lineup:
cycle support x2 day
orange triad
gaba before bed
acv 3x day

[guns01]

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

yesterday:

chest/bis:
10 min step mill warm up
rumble roller work
incline db press 50x20 60x20 80x20 100x15 110x12
bench press 135x20 185x20 225x15 225x12 135x20 (these were done with a pause at the bottom of 2 and a hard contraction of 2 at the top)
cable cross 20x30 30x25 40x20 50x20 60x20
cable curls 40x20 50x30 60x40 80x20 100x15 120x12
machine preacher curls 25x20 35x20 45x15 55x12
standing db curls 25x20 35x20 45x15 50x12
done for the day.

meals
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
meal 4
8oz steak 8oz chicken
1/2lb of rice and veges both off the hibatchi
meal 5
same as meal 4
meal 6
16oz turkey or chicken
green veges.

as you can see i had a little change for meal 3 and 4. carbs went a little higher than what i normally do for the day with the addition of the hibatchi food.

[guns01]

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

yesterday:
training:
traps/delts/abs
10 min treadmill warmup
rumble roller work
db shrugs 50x20 60x20 80x20 100x20 120x15 140x12
pec deck rear delt 30x30 45x25 60x20 75x20 90x15
incline db lats 10x25 15x20 20x20 25x15
upright rows 50x20 60x20 70x20 80x20
machine lats 40x20 50x20 60x20 70x20 80x20
machine presses 50x50 60x50 70x50
bb shrugs 135x20 185x20 225x20 275x20
hanging knee ups ts x15ts x15ts x15ts x15ts
incline crunches x15ts x15ts x15ts x15ts
machine crunches 30x15ts 45x15ts 60x15ts 75x15
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey
green veges.

[jamescb77]

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

How many cals is that a day and why not more carbs being off season and all?

[guns01]

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

How many cals is that a day and why not more carbs being off season and all?

it's right at 7200 cals and i go between high carbs for 7 days low fat and high carbs and low fat for a week so my body doesnt adapt and i stay leaner than high carbs low fat for the entire off season. works very good for me

[guns01]

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

yesterday:
training
hams/light quads
step mill warmup 10min
rumble roller work
lying leg curls 50x20 70x20 80x20 90x20 100x20 110x20
adductors 80x20 100x20 110x20 120x20 140x20 150x20
glute kickbacks on hip machine 50x20 60x20 70x20 80x20
leg press heels high shoulder width stance 200x40 300x30 400x25 500x20 600x20
reverse hacks 90x20 180x20 270x20 360x15
seated leg curls 90x20 105x20 120x20 150x20 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds
leg extensions 60x20 75x20 90x20 105x20 120x20 150x20
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz top round
green veges
meal 6
supreme pizza with the kids. so cals went way high

[guns01]

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

todays lineup:

quads
10 min step mill warmup glutes/ham
rumble roller work
leg extensions 45x60 60x60 75x60 105x20 135x20 165x20 ds 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10 round 2 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10
squats 135x20 225x20 315x15/2
leg press 200x20 400x20 600x20 ds 780x20 690x20ds 600x20ds 400x20ds 200x30
static hold 1min/4
seated leg curls 75x30 90x25 105x20 120x20 135x20 150x20

done for the day

meals
meal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
meal 5
16oz boneless skinless chicken
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

chest/bis today:
10 min tread warmup
rumble roller work
db rotator cuff work
flat db press 40x30 55x20 65x20 85x20 100x15
flat bb press 135x20 185x20 225x15 275x12 (felt froggy so i did two different flat movements today)
hs incline press 45x20 70x20 90x15 ds 115x10ds 90x10ds 70x10ds 45x10
cable cross 35x30 45x20 55x20 65x20

standing db curls as-ds 20x10as 25x10as 30x10as 35x10as 40x10as 45x10as 50x7ds 45x10ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10 run up the rack till you cant do anymore then immediately drop weight and roll into drops sets. no rest between either moves. these suck really really bad.
db hammers 20x20 30x20 40x18 50x12
done for the day


meals exact same as yesterday
meal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
meal 5
16oz boneless skinless chicken
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

[Arx International]

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

Guns I just saw this for the 1st time and had to scroll thru it all....Guys this is one of the best detailed runs u will come across!
This should of been advertised and glowing cause the whole board should of been here cheering!
Ill be around for the next go around.
Congrats Brutha!

ARx

[guns01]

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

Guns I just saw this for the 1st time and had to scroll thru it all....Guys this is one of the best detailed runs u will come across!
This should of been advertised and glowing cause the whole board should of been here cheering!
Ill be around for the next go around.
Congrats Brutha!

ARx

thanks man, means a lot coming from someone like you. i am trying my best to show everyone what it takes some of us that dont have the greatest genetics to do the best as possible. this is what i do and it works pretty well for me.

[guns01]

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

todays training:
heavy quads/light hams

10 min step mill warmup (squeezing glute/hams)
rumble roller work
leg extensions warm up 45x60 60x60 75x60 90x20 105x20 120x20 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10 round 2 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10
leg press 180x30 270x25 360x20 450x20 540x20 ds 540x10ds 450x10ds 360x10ds 270x10ds 180x20
squats 135x20 225x20 315x15 365x10 ds 365x10ds 315x10ds 275x10ds 225x10ds 185x10ds 135x10
adductor ss 80x20ss 100x20ss 120x20ss 140x15ss
static holds 1min/4
lying leg curls as into ds 30x10as 40x10as 50x10as 60x10as 70x10as 80x10as 90x9ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds (these are done 10 reps move plate up until you cant reach 10 anymore then start dropping the plates for 10 reps back down, they are super brutal for pumps)

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[mikeyg51]

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

i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....

I am going to take the time to read through every single post here, all 469 or whatever lol...

[guns01]

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

i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....

I am going to take the time to read through every single post here, all 469 or whatever lol...

i even include when i deviate and have cheats here and there also. i like to have more flexibility when i am in the off season cause i dont allow it at all when i prep. i dont do it that often but i log it when i do. sad part is i cheat mainly when the weather is bad cause i grill 99% of my food and i dont like stinking up my house when i cook meat so that's when i hit up food that isnt always good but i like hibatchi and steak houses when i do