Follow Along G's Run to the NA's

[guns01]

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

yesterday cause i was slacking on posting:

traps/delts:
10 min tread mill warm up
rotator cuff work
bb shrugs 135x30 225x25 275x20 315x17 315x15 185x20
reverse pec deck 60x30 75x25 90x20 105x17 75x20
rope rear delt pulldowns 30x30 40x25 55x20 70x20 85x20
db lats 15x20 20x20 25x20 30x20 20x20
machine lats 40x20 60x20 80x20 100x15 50x20
machine press 50x50 50x50 40x50 40x50
ran short on time for my meals cause the gym owner came in and was asking about my opinions on new equipment and gym layout. so he screwed me on abs today.


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
1 large supreme pizza
meal 7
100g whey shake in water

i had a cheat of pizza today cause we had some work done on the house at dinner time. no excuses but my grill is out of gas and i didnt have enough charcoal to grill. so rather than missing a meal and having my cheat on thursday like i normally do for tnf i had it today

[guns01]

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

yesterday:

chest/bis
10min tread mill warm up
rotator cuff work
incline db press 40x30 50x20 70x20 90x20 110x17 60x20
machine press ss 120x20ss 135x20ss 150x20ss 180x12ss
pec deck flyes 60x20 75x20 105x20 120x18
hs incline press 45x20 70x20 90x14 115x10 with 20 partials on the bottom end
machine preacher curls 50x20 70x20 90x20 11019
standing cable curls (ascending to descending set) 35x10as 40x10as 50x10 60x10as 70x10as 80x10as 90x7as 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x20
rope cable curls drop set 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x20ds

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 top round steak
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 stepmill warmup
rumble roller work
leg extension warmup 60x60 75x60 90x60
leg press 360x20 540x20 720x20 900x25 450x20
squats 135x20 225x15 315x12/3'
machine leg press(one leg x15 then both for 15) 115x15x15 135x15x15 160x15x15 180x15x15
front raise on hip machine for hip flexor area 40x20 50x20 60x20 70x20
one leg leg curl 20x30 30x30 40x25 50x20 60x20 70x18

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 or chicken
green veges.
meal 7
100g whey shake in water

[guns01]

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

So 5# of lean beef. Yes not counting the oats or the egg sandwiches
How the F@&& can you put all that food away.
That is 5 or 6 days worth of protein for me. Plus the same really goes for the oats
. You and others will always amaze me as to how many
Calories that can be consumed in one day .

Grow my friend
Gc

you know me gc i like to eat a little bit. something that i have found over my few years of trail and error is that if i force myself to eat all that beef and chicken it keeps me from wanting to eat all that cake ice cream and pie that i love. i do have it but i try to keep it to the end of the day so that i dont want that much or any at all. i tend to want more sweets when i go down to 300g of carbs a day which i start today but the fats keep it pretty tame and iusually dont even cheat over to 400g if at all

[GotClen]

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

So 5# of lean beef. Yes not counting the oats or the egg sandwiches
How the F@&& can you put all that food away.
That is 5 or 6 days worth of protein for me. Plus the same really goes for the oats
. You and others will always amaze me as to how many
Calories that can be consumed in one day .

Grow my friend
Gc

[krustus]

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

wow... i'm always amazed at how much dedication to diet/nutrition and training it takes to be a competitive level bodybuilder.. that is a lot of food to prepare

[guns01]

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

today(same as yesterday)


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 ground beef burgers with ketchup and a1
150g sweet potatoes
meal 5
12 whole egg sandwiches with light mayo and rye bread
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:


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 ground beef burgers with ketchup and a1
150g sweet potatoes
meal 5
12 whole egg sandwiches with light mayo and rye bread
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:
back/bis

10 min treadmill warmup
rumble roller work
cable pullovers 40x25 55x20 70x20 85x15 60x20
v bar pulldowns 70x20 85x20 105x20 120x15 75x20 (these were done with a 2 sec hold in the contraction)
one arm low rows 30x25 45x20 60x20 75x14 50x20
wide grip pulldowns (one side at a time) 55x20 70x15 85x15
one arm pulldowns to the side (really brings out the lower lat) 25x20 40x20 55x15
hypers bwx15/4
vbar pressdowns 40x30 40x30 50x30 65x20 75x20 105x20
two hand over head db extension 100x20 120x20 140x20 150x18
dips 90x20 180x20 270x20 360x15
machine crunches 30x15/4

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
12 whole eggs on ezekiel bread with light mayo
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g sweet potatoes
meal 5
buffalo wild wings monster burger and fries
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:
hams/lt quads

10 min step mil warmup
rumble roller work
seated leg curls 75x30 90x20 150x20 180x20 135x20 (strong today didnt think i would hit 20 on all but did)
lying leg curls 60x20 80x20 100x20 120x20 90x20 (same here but started to struggle on the last set of 20)
adductor 100x20 120x20 140x20 150x18
hip machine for glute 50x20 60x20 70x20 80x20
walking bb lunges 100x30-40 yards/4 sets
leg extensions 105x20 120x20 135x20 150x20 150x17 135x20 (did these with a long hold for 3 in the contraction)

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
12 whole eggs on ezekiel bread with light mayo
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g sweet potatoes
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

[gusto77]

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

for those following along here and looking at my daily eating i am not cutting and pasting. if you notice that it doesnt change it is for 2 reasons 1-i am a creature of habit big time and 2-the eggs and stuff like that i change i add in when the price goes down a lot. i love some egg sandwiches and scrambled eggs post workout. quick easy and very tasty

I'm the same man... I'll try to get creative for awhile and then get tired of cooking different shit and revert back to pretty much eating the same thing everyday. Eggs, shakes, chicken, steak, kashi cereal, and rice pretty much make up my diet

[guns01]

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

for those following along here and looking at my daily eating i am not cutting and pasting. if you notice that it doesnt change it is for 2 reasons 1-i am a creature of habit big time and 2-the eggs and stuff like that i change i add in when the price goes down a lot. i love some egg sandwiches and scrambled eggs post workout. quick easy and very tasty

[guns01]

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

today:
traps/delts

10 min tread mill warmup
rotator cuff work
db shrugs 50x20 60x20 80x20 100x20 120x15 70x20
rope rear delt pulldowns to the forehead 25x25 40x20 55x20 70x20 40x20
rear delt pec deck 60x20 75x20 90x15 105x12 75x18
machine side lats 40x20 60x20 80x20 100x15 50x20
machine shoulder press 80x50 70x50 60x50 (brutal)
db lats 20x20 25x20 30x15 35x12

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
12 whole eggs on ezekiel bread with light mayo
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g sweet potatoes
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

today:
chest/bis

10 min treadmill warmup
rotator cuff work
hs incline press 45x20 70x20 90x15 135x12 45x20
db flat press 40x20 60x20 80x20 100x18 110x15 55x20
close in incline db press 35x20/4
cable cross 50x30 70x25 90x20 100x20
bb curls 50x20 70x20 90x17 100x14
db preachers 25x20 30x20 35x15 40x12
db hammers 30x20 40x20 50x16 60x12

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
12 whole eggs on ezekiel bread with light mayo
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g sweet potatoes
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

today:
quad/light hams

10 min step mill warm up
rumble roller work
leg extension 45x60 60x60 75x60 120x20 150x20 180x20
hacks 90x20 180x15 270x15 360x12 90x20
leg press 270x40 450x30 630x20 810x15 360x20
adductors ss 100x20ss 120x20ss 140x20ss 160x16ss
static holds 1min/4
lying leg curls 60x20 80x20 100x20 110x20 120x20 140x16

done for the day. no squating today no excuse but back is still tight and tender from the weekend traveling


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 post workout
100g whey shake with almond milk
150g sweet potatoes
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