Follow Along G's Run to the NA's

[wutlisstrice]

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

hopefully we can rub elbows next year trice.

for sure bro for sure

[guns01]

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

Wow!! Just wow! Helluva log my man!

thanks man, i try to keep it as detailed as possible for me and to help out anyone looking for some tricks of the trade i have picked up along the way

[guns01]

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

Cool i was great

hopefully we can rub elbows next year trice.

[tn94z]

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

Wow!! Just wow! Helluva log my man!

[wutlisstrice]

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

Cool i was great

[guns01]

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

any of your people at the nationals?

no not this year. everyone burned out and broke. one of my girls is changing divisions also so she is starting over from scratch. we will tear it up next year for sure though

[wutlisstrice]

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

any of your people at the nationals?

[guns01]

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

yesterday:

back/tris
10 min treadmill warmup
rumble roller work
bent rows 135x20 185x20 225x15 315x12x10 185x20
rack pulls 135x20 225x20 315x15 405x10 405x10
low pulley rows 100x20 120x20 140x20 160x15 ds 180x10ds 160x10ds 140x10ds 120x10ds 100x10ds 85x10
cobras 50x20 70x20 80x20 100x15
close grip machine pulldowns 100x20 120x20 140x15 160x12
cable pullovers 40x20 55x20 70x20
v bar pressdowns 50x50 60x30 70x30 80x20 90x20 ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10
one arm overhead db extensions 30x20 35x20 40x17 45x10
reverse grip pressdowns(oa) 10x20 20x20 30x15 30x15

done for the day:


meals
meal 1
16oz top sirloin steak
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
100g cinabun cream of wheat
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

that cinnabun cream of wheat is freaking awesome. if they could make it sugar free dieting would be so nice i would almost think about doing it year round. haha no way

[guns01]

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

I usually switch to a higher volume higher rep, 5 on 2 off split every 5- 6 weeks when I start to stagnate on the heavy low volume stuff.... Which I'm actually almost due for. I usually don't go with quite as high of a rep scheme as you do as that's typically when I run into joint and overuse issues but I'll move I to the 12- 20 range depending on the exercise and hit 16- 20 sets for the big muscles and 12- 15 for the smalls. I'm curious what are your mutants current cycle compounds... Have they changed any?

i like to break it up on occasion like you do as well but for me the low volume 5-8 range destroys my joints like no ones business, so i keep most of the volume and focus on one compound movement to hit the lower end reps so i dont get beaten up to bad. here is what the transition for my guinea pig loos like and will change in next 2 wks:

this is the old:
1ml omna ed 6 days a wk
1ml or 100mg npp 5 days a wk
1ml tne/drol/bol blend 5 days a wk (training days only) taken approx. 90-120 minutes prior to training
1 viag/cialis taken 1 hour prior to workout
50mg oral drol taken on off days 2x a day
gh 5ius 5 days a wk
igf 4wks on 4wks off 60mcg preworkout 15mins prior
cjc on the 4 wks off from igf 60mcg prior to bed
metformin 500mg during 4wks off igf postworkout

supplement lineup:
orange triad 2-3x daily
acv 2 tblspns 3x day. 1st am/noon and final meal
cycle support 2 scoops 1x day
hawthorne berry 2caps 3x day
vit c 1g 3x a day
omega 3 fish oil 2g 3x day

new:

1ml sust ed 6 days a wk
1ml test cyp mon and thurs for long ester overlap
25mg npp 5 days a wk
75mg tren a ed
1ml tne/drol/bol blend 5 days a wk (training days only) taken approx. 90-120 minutes prior to training
1 viag/cialis taken 1 hour prior to workout on leg and back days only for now
gh 5ius 5 days a wk
igf 4wks on 4wks off 60mcg preworkout 15mins prior
cjc on the 4 wks off from igf 60mcg prior to bed
10iu humalog postworkout

supplement lineup:
orange triad 2-3x daily
acv 2 tblspns 3x day. 1st am/noon and final meal
cycle support 2 scoops 1x day
hawthorne berry 2caps 3x day
vit c 1g 3x a day
omega 3 fish oil 2g 3x day

[gusto77]

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

on a positive note, give some of my volume training approach a try

I usually switch to a higher volume higher rep, 5 on 2 off split every 5- 6 weeks when I start to stagnate on the heavy low volume stuff.... Which I'm actually almost due for. I usually don't go with quite as high of a rep scheme as you do as that's typically when I run into joint and overuse issues but I'll move I to the 12- 20 range depending on the exercise and hit 16- 20 sets for the big muscles and 12- 15 for the smalls. I'm curious what are your mutants current cycle compounds... Have they changed any?

[guns01]

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

yesterday:

hams/light quads
10 min step mill warmup
rumble roller work
lying leg curls 60x30 80x25 100x20 120x20 ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
adductors 100x20 120x20 140x20 150x20 ds 160x10ds 140x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10
db stiff leg deads 50x20 70x20 90x15 100x12 120x10 60x20
walking bb lunges 100x40 yards/4
leg press 200x20 400x20 600x20 690x20 780x20 200x20 (leg extension was taken and i wasnt waiting for it today)
done for the day


meals
meal 1
16oz top sirloin steak
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
100g cinabun cream of wheat
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:

traps/delts
10min treadmill warm up
rotator cuff work
db shrugs 50x20 60x20 70x20 85x20 100x20 110x20 120x15 (head ache real bad before i started these and it got worse as the sets progressed)
rear delt cable pulldowns 25x30 40x25 55x20 70x20 85x20 40x20
db lats 15x20 20x20 25x20 30x15 35x12 25x18
low pulley station upright rows 25x20 40x20 55x20 70x20 85x15 40x20
ended workout due to major sinus head ache that increased from the start of the workout


meals
meal 1
16oz top sirloin steak
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
banana pudding ice cream
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 45x30 70x20 90x20 135x12 ds 135x10ds 90x10ds 70x10ds 45x10
db flat press 50x20 60x20 80x20 100x17 70x20
incline db (modified) 30x20/4
cable crossover (low to high)40x20 50x20 60x20 70x20 80x20
bb curls 50x20 60x20 70x15 80x12 (these were done pure negatives with a 5sec hold in the contraction. partner assisted for the positive portion of the rep)
standing ez curls 75x50 (close grip) 75x50 (wide grip) 45x50 (reverse grip)
wrist curls 30x50/4
done for the day


meals
meal 1
16oz top sirloin steak
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz bbq chicken breasts
cheddar biscuits
large green salad
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey 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 60x60 75x60 ds 180x10ds 150x10ds 120x10ds 90x10ds 75x10ds 60x10ds 45x10 2d rnd 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10
front squats 135x20 185x20 225x12/2 (hard time holding the bar with my shoulder issue) got it done though
squats 225x20 315x12/3
leg press 270x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x20ds 360x20ds 270x20ds 180x20ds 90x20 (these were done with a nonstop pump for the reps and weight wasnt put down to drop) brutal
adductor 100x20 120x20 140x20 150x20 160x20
seated leg curls 90x20 105x20 120x20 135x20 150x20 165x15
done for the day


meals
meal 1
16oz top sirloin steak
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled 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

today:

off day as usual

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 turkey
green veges
meal 6
16oz turkey
green veges
meal 7
100g whey shake in water