Follow Along G's Run to the NA's

[guns01]

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

today:
traps/delts
20 min treadmill
rotator work
bb shrugs 135x20 185x20 225x20 275x20 315x20 405x12(immediately dropped)135x20
db rear lats 10x30 15x25 20x20 25x20 30x20
machine lats 40x20 60x20 80x20 100x15 50x20
db front raise 15x20 20x20 25x20 30x15 35x12
db lats 10x30 15x20 20x20 25x20 30x15
db press 50x20 60x20 70x20 80x20 90x20
done for the day



meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
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
ceaser chicken sandwich
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:
chest/bis
10 min treadmill warmup
rotator cuff work
pec deck flyes 75x30 90x25 105x20 150x15 120x20
bench press 135x20 185x20 225x15 275x12 315x10 135x20
hs incline press 45x20 70x20 90x20 135x12 180x10
standing db curls 25x20 30x20 40x15 45x14 50x12
db hammer curls 55x12 45x15 40x20 35x20 30x20
machine preacher curls 50x20 70x20 90x15 110x12
done for the day


meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
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:
quads/light hams

20 mins tread mill low and slow (wife wants to do more cardio so i am going to do a little with her)
rumble roller work
leg extensions 45x60 60x60 75x60 105x20 120x20 150x20 (these were done with a 5 sec hold in the contraction)
hacks 90x20 180x20 270x15 360x15 450x12 180x20 (done with a 2 sec hard hold in the contraction squeezing as hard as possible)
leg press 270x20 450x20 630x20 810x20 450x20 (these are done with a pump type tempo with no lock out or bounce at the bottom. done to maintain tension on the muscle)
machine leg press (one leg) 100x20 120x20 140x15 160x12
adductors ss 100x20 110x20ss 120x20ss 140x20ss 150x20ss
static hold 1min/5
lying leg curls 60x20 70x20 80x20 90x20 100x20 110x20
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 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

geez guns that is one serious meal day. awesome awesome log. How many guys do you have on this plan?

i have 10 men and 5 females on a modified version. and thank you for checking it out

[hicktown]

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

geez guns that is one serious meal day. awesome awesome log. How many guys do you have on this plan?

[guns01]

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

yesterday:
chest/bis:
10 min treadmill warmup
rotator cuff work
pec deck 90x30 105x25 120x20 150x15ds 105x15
hs incline press 45x10 70x10 95x10 115x10 ds 135x10ds 115x10ds 85x10ds 70x10ds 45x10
hs iso wide chest 45x20 90x20 135x15 180x12 90x20
db flat press 50x20 60x20 80x15 100x12
incline db curls 25x20 30x20 35x15 40x12
db preacher curls 20x20 25x20 30x20 35x15 40x12
db hammers 55x12 50x15 45x15 40x20 35x20 30x20

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 priobiotic pro 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 probiotic pro shake in water

[guns01]

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

quads/light hams

10 min stepmill warmup
rumble roller work
leg extension warmup 60x60 75x60 90x60
squats 135x20 225x20 315x15 405x12 405x10
front squats 135x20 185x15 225x12 225x10 (these right after back squats killed me)
adductors ss 100x20ss 120x20ss 140x20ss 150x20ss 160x10ss
static holds 1min/4
front raise on hip machine for hip flexor area 40x20 50x20 60x20 70x20
seated leg curl 75x20 90x20 105x20 120x20 135x20 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
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

[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