Follow Along G's Run to the NA's

[guns01]

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

How about some pics bro!

give me a week or so and i will put up some wheel pics. i am not unveiling the upper body improvements till we get closer to show time in june

[gusto77]

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

How about some pics bro!

[guns01]

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

yesterday
20 min tread mill am fasted

quads/lt hams
10 min stepmill warmup
rumble roller work
squats 135x20 135x20 225x20 315x20 405x15
hacks (mtndog style) 50x10 (20sec static hold with added resistance)10 reps (same hold) 100x10 (same)x10 (same) 150x10 (same)x10(same) 200x10 (same)x10(same)
leg press (mtndog twist) 270x20ss 450x20 630x20ss 720x15ss
sissy squat on hack x20 x20 x20 x20
leg extension ss 105x20ss 120x20ss 150x20ss 165x18ss
static wall holds 1min/4
one leg leg curls 30x20 40x20 50x20 60x20 70x14 40x20
done for the day


meals
meal 1
16oz skirt steaks
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

friday:
back/tri
10 min treadmill warmup
rumble roller work
rope cable pullovers 40x20 50x20 60x20 70x20 80x20
vbar pulldowns 70x20 85x20 100x20 120x20 140x12
dante rows 50x20 90x20 140x15 180x15
rope high rows (low pulley) 25x20 40x20 55x20 70x15
stretch pulldowns close grip 55x20 70x20 85x20
one arm tri reverse pressdowns 15x20 20x20 25x20
overhead reverse cable extension 50x20 70x20 90x20 110x18
one arm over head db extension 25x20 35x20 45x17 50x10
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz top round
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

thurs
hams/light quads
10 min step mill warmup
rumble roller work
lying leg curls 50x30 70x25 90x20 110x20 140x12ds 70x20
seated leg curls 75x20 90x20 105x20 150x20 180x14ds 90x20
adductor 100x20 120x20 140x20 160x16
glute blast on hip sled 50x20 60x20 70x20 80x20
walking bb lunges 100x40yards/4
leg extensions 75x20 90x20 105x20 120x20 135x20 150x20
done for the day



daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz top round
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

weds
traps/delts
10 min treadmill warmup
rotator cuff work
db shrugs 50x20 60x20 70x20 80x20 100x20 120x15
db press 40x20 50x20 60x20 70x20 80x18 100x10
cable rope rear pulldowns 25x30 40x20 55x20 70x20 85x20
db lats 10x20 20x20 25x20 30x18 35x12
db front raise 15x20 20x20 25x20 30x15 (did first half of reps palm up)
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

tues:
chest/bis
10 min treadmill warmup
rotator cuff work
pec deck flyes 60x30 75x25 90x20 105x20 150x15
hs incline press 45x20 70x20 90x20 135x12
machine press ss 105x20ss 120x20ss 150x18ss 180x12ss
pec deck (arms wrapped around pads not holding handles ss 30x20 45x20 60x15 75x12
standing db curls 20x20 30x20 40x17 50x12
db hammers 60x10 50x14 40x20 30x25 20x30
machine preachers 60x20 80x20 100x15 120x10
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

running a bit behind but i am updating this week and wont fall behind again:

monday
quads/light hams
10 min step mill
leg extension 45x60 60x60 75x60 105x20 120x20 150x20 165x20
front squat 135x20 185x20 225x15 275x15 315x12
squat 225x20 315x15 365x12 405x10
leg press 360x20 450x20 630x20 720x20
adductor 100x20 120x2 140x20 160x15
lying leg curl 50x20 70x20 90x20 110x18 120x15 90x20

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

today:
quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x50 75x60
giant set day 4 exercises all back to back to back to back
leg press gs 370x20gs 450x15gs 640x12gs 730x10gs
one leg extensions gs 45x20gs 55x15gs 65x12gs 75x10gs
static holds gs 1min/gs 1min/gs 1min/gs 1min/gs
squats gs 135x20 225x15 315x12 405x10
seated leg curls 50x20 60x20 70x20 80x20 90x20 100x20
done for the day


meals
meal 1
12 whole eggs with cheese
2 cups hash brown potatoes
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 chicken breast
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 probiotic pro

[guns01]

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

today:
hams/light quads
10 min stepmill warmup
rumble roller work
seated leg curls 75x30 90x25 105x20 120x20 150x18
lying leg curls 70x20 90x20 100x20 120x15 80x20
butt blast on hip machine 50x20 60x20 70x20 80x20
leg press heels high on platform 360x50 450x50 630x50
standing one leg curl ss 30x20ss 45x20ss 60x20ss 75x12ss 40x20ss
adductors 100x20 120x20 140x20 150x20 160x20
done for the day


daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

yesterday:
traps/delts
10 min treadmill warmup
rotator cuff work
bb shrugs 135x30 185x25 225x20 315x15 315x12 185x20
seated lat raise 10x30 15x25 20x20 25x20 30x15 15x20
incline rear delt raise 10x30 15x30 20x20 25x20 30x14
seated db press 50x20 60x20 80x20 100x19 55x20
rope rear delt pulldowns 40x20 55x20 70x20 85x20
machine lats 40x20 80x20 100x20 120x20
done for the day


daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

damn i have been sucking bad here this week:
tuesday
chest/bis
10 min tread mil warmup
rotator cuff work
hs incline press 45x20 90x20 115x15 135x12 135x10 70x20
incline db press 50x20 60x20 80x20 100x15 55x20
bench press 135x20 185x20 225x18 275x12
cable crossovers 50x30 60x25 70x20 80x20 100x17
standing cable curls 80x20 90x20 100x20 120x19 140x12
bb preachers 50x20 60x20 80x15 100x12
db hammers 30x20 35x20 40x20 50x14
done for the day


daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

yesterday
quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60 120x20(20) 150x20 (20) 165x20(20) second number was done at the bottom 1/3 of the extension after full range was complete with no break
adductor ss 100x20ss 120x20ss 140x20ss 160x20ss 170x20ss
abductors 100x20 120x20 140x20 150x20 160x20
squats 135x20 225x20 315x12 315x12 315x10
machine leg press 250x20 275x20 300x20 330x20
static holds 1min/4
standing one leg leg curl 20x30 30x25 40x20 50x20 60x15 30x20
done for the day


daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

do you have an easy method for determining maintenance calories? ive read something to the extent of 13 x body weight.

i hate those math equations that are cookie cutter man. the best thing i could tell you to do is to start at between 2800-3k cals of mixed macros. if you arent gaining weight or losing weight then you have hit your required maintenance numbers. if you drop add 250 for a wk if you gain then drop 250. the hardest part for most people is consistency. most people dont have the drive or discipline to eat the exact same thing day in and day out for an extended period of time. 150-300g of carb and 400-450g of protein is about right for maintenance for a 200lb + guy

[sensitivenips]

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

do you have an easy method for determining maintenance calories? ive read something to the extent of 13 x body weight.