Follow Along G's Run to the NA's

[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?

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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?

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[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!

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[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

[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.