Follow Along G's Run to the NA's

[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

[guns01]

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

Good work guns. Never have a hance to fully follow this but when I look at it briefly here and there it's looking good bro. How about some pics????
Cheers
Nixon

will do real soon here

[rnixon]

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

Good work guns. Never have a hance to fully follow this but when I look at it briefly here and there it's looking good bro. How about some pics????
Cheers
Nixon

[guns01]

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

saturday:

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3
steak burger dbl meat and dbl cheese
sweet potato fries
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[guns01]

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

friday:

back/tirs
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 55x20 70x20 85x15 40x20
one arm pulldowns to the side 25x20 40x20 55x20 70x17 35x20 (these really hit the front part of the lat and the lower lat really well)
pull ups x20 x12 x10 x8
one arm db rows 60x20 70x20 90x20 100x17 120x12
bent cable rows 100x20 120x20 150x20 140x20
no dead lifts because i had to drive 6 hours for a show i coached over the weekend
v bar pressdowns 40x30 50x40 60x50
oa overhead db extensions 25x20 35x20 45x14 55x10 30x20
db kick backs 10x20 15x20 20x18 25x14
reverse grip pressdowns ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x20

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.

[guns01]

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

Your workouts look brutal man... Not to mention brutal for a guy eating Veges and baby food for carbs. Just reading your diet is making me feel "hangry".

wait for the transition to high carb week tomorrow man haha. i rotate between lower carbs higher fat to high carbs low fat from week to week

[gusto77]

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

Your workouts look brutal man... Not to mention brutal for a guy eating Veges and baby food for carbs. Just reading your diet is making me feel "hangry".

[guns01]

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

happy ham day:

hams/light quds
10 min step mill warmup
rumble roller work
lying leg curls 50x20 60x20 80x20 100x20 120x15 70x20
adductors 100x20 120x20 140x20 160x15 110x20
seated leg curls 90x20 120x20 150x20 195x18 120x20
leg press (narrow heels high) 180x20 360x20 540x20 630x20 450x20
hs dead machine special lunges x20/4
leg extensions 105x20 120x20 135x20 150x20 165x20 150x20
done for the day other than the miles of walking tonight

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.

[guns01]

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

today

traps/delts:
10 min treadmill warm up
db shrugs 40x20 50x20 60x20 80x20 90x20 100x20 110x18 120x15
rope rear delt pulldowns 25x20 40x20 55x20 70x20 85x15
reverse pec deck 45x20 60x20 75x20 90x11 60x20
machine lats 40x20 50x20 60x20 70x20 ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x20
hs shoulder press 45x20 70x20 90x18 115x14
db front raise 15x20 20x20 25x20 30x17

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.

[guns01]

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

I like to start out saying OK come hell or high water I'm going to hit these kinds of rep ranges. Focus GC. Then I start repping. 20,21,22,23 (mm what will I be doing later today) 24,25,26 (damn that chic is kinda hot)27,28 29 Ok that's good. What Im trying to say in my mind wonders. I keep trying and have gotten better. Yet, every work out I find myself back to 8 to 12 reps.

i think it is most important to hammer these high reps for legs and back. i do drop down in the 8-12 range myself but the bad thing for me is i will say hey i can get the 120s for 10-12ish and end up being able to hit 15-20 haha. the burn sure is even more distracting isnt it gc

^^^ HAHA, same here GC! I love the results from higher rep workouts but start to get sidetracked and give up....How the hell do you focus through it Guns?!

the best way i have found for me is when i am training with someone and i normally do is i always go last. if they hit 10 with their weight then i try to do 12 or more and so on. i always like to one up my partners. i have a hell of high pain tolerance also so it helps me be able to keep going when the burn is nasty brutal. i am a sucker for punishment i guess but i like it

[guns01]

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

Really lean there brother, with some nice healthy carbs....I remember someone telling me that your body can only absorb like 23-30g protein per serving lol...so I did this for a while! I only stayed lean, didn't gain...I am going more your route now....

Also, I know you probably posted it but what's the body comp looking like? Weight, bf, etc?

i am probably sitting at right in between 10-12% maybe a little less cause my body is really weird with water retention. i have top 4 abs showing good and the outline of the wall is still there so i am happy. dont tell gc but i stepped on the scale yesterday at 282 dry. now lets backtrack that a bit because i spent the good part of 2wks eating nothing but fast food at least 2x a day and barely drinknig any water. so on the norm i usually hold about 10lbs of water and now prob 15ish. so i would guess i am in the lower 270s minus water. i rotate each week between low carbs ish to pretty freaking high carbs. no cardio atm but i will start that up as soon as my garage is unpacked and i can jump on the tread a few times a wk.

as for only processing x amount blah blah. i continue to gain more each year so it is working pretty well for me and food is the most anabolic substance out there so i like more not to mention i love to eat haha

[mikeyg51]

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

^^^ HAHA, same here GC! I love the results from higher rep workouts but start to get sidetracked and give up....How the hell do you focus through it Guns?!