Follow Along G's Run to the NA's

[mikeyg51]

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

You know, your diet still looks really clean...I can't really tell when you are bulking or cutting! I mean, when you cut all carbs I can tell but I know a few ppl at the Powerhouse by my place that will scarf down doughnuts and whatnot...you never seem to do that...are you close to competing again?!

[guns01]

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

yesterday

hams/calves
10 min step mill warmup squeezing glutes./hams
rumble roller work
seated leg curls 75x30 90x25 120x20 150x20 165x20 180x17
adductor 100x20 110x20 120x20 140x20
leg press (feet high legs outside shoulder width) 400x30 600x25 700x20 800x20 ds 800x12ds 600x12ds 540x12ds 450x20ds 360x20ds 270x20
bb walking lunges 135x30 yards 3 rounds
one leg standing leg curls 30x20 40x20 50x20 60x14
standing calf raise 150x20 165x20 180x17 195x14 (these were done with a 3sec hold in the contraction and a 5 sec hold in the stretch)
done for the day

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
12 whole eggs on 6 slices ezekel bread
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 top round
green veges and tomatoes
meal 6
16oz skirt steaks
green veges.

[guns01]

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

yesterday:
traps/delts

10 min treadmill warmup
rumble roller work

bb shrugs 135x30 185x25 225x20 315x20 375x17 185x20
seated db lats 10x30 (20) 20x20(17) 25x29(15) 30x17(12) 15x20 (18) the second number is standing immediately following the seated set. pump is brutal
rear cable lats 20x20 30x20 40x20 50x17 30x20
db rear lats 15x20 20x20 25x18 30x12
hs shoulder press 45x20 70x20 90x17 135x9
db front raise 10x20 20x20 25x15 30x14
done for the day

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
12 whole eggs on 6 slices ezekel bread
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 top round
green veges and tomatoes
meal 6
16oz skirt steaks
green veges.

[guns01]

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

yesterday:
chest/bis

10 min treadmill warmup
rumble roller work
incline bb press 135x20 185x20 225x15 275x12
bb bench press 135x20 185x15 225x15 275x15
hs incline ss 45x20ss 70x20ss 90x18ss 115x15ss
hs iso wide chest press 45x20 70x20 90x15 115x14
cable cross 30x30 40x30 50x25 60x20
standing db curls 20x20 30x20 35x15 40x15
standing ez curls ds 125x10ds 105x10ds 85x10ds 65x10ds 45x10ds round 2 same as round one
db hammer curls 30x20 40x20 50x15 55x11

done for the day

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
2 steak egg and cheese bagel
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 of ground beef burgers
green veges and tomatoes
meal 6
16oz skirt steaks
green veges.

[guns01]

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

today:
quads/light hams

10 min step mill warmup
rumble roller work
leg extension warmup 45x60 60x60 75x60 105x20 120x20 135x20 (these are all for the warmup no working sets just yet)
hip machine knee ups 40x20 50x20 60x20 70x20 (these are to target the upper quad hip tie in and they are brutal)
squats 135x25 225x20 275x20 315x20 (feeling sick at my stomach so it was light and turned into a crappy session at this point)
leg press 180x50 270x40 360x30 450x25
static holds 4x1min
leg extension ds 150x10ds 120x10ds 90x10ds 75x10ds 60x10ds 45x10 rnd2 same as round 1
seated leg curls 50x20 60x20 70x20 80x20 90x20 100x20
done for the day. like i said before once i hit squats i started feeling nasty so it turned into a completely crappy workout but i finished

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
2 steak egg and cheese bagel
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 of ground beef burgers
green veges and tomatoes
meal 6
16oz skirt steaks
green veges.

[guns01]

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

yesterday
hams/light quads

10min step mill warmup
rumble roller work
standing one leg leg curls 20x30(10) 30x20(10)40x20(10)50x17(5)
adductors 100x20 110x20 120x20 130x20 140x20
butt blaster on hip machine 60x20 70x20 80x20 90x20
sl deads 135x20 185x20 225x20 275x18
leg press (heels) 180x20 270x20 360x20 450x20 540x20
leg extensions 90x20 105x20 120x20 135x20 150x20


meals
meal 1
16oz top round
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 total weight red potato
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

weds:
traps/delts
10 min treadmill warmup
rumble roller work
hs shrug machine 45x25 90x20 135x20 180x17 180x14 70x25
standing db lats 15x25 20x20 25x20 30x20 35x15 40x12
cable rope rear delt work 25x20 30x20 35x20 40x18
pec deck rear lats 45x30 60x25 75x20 90x20
db shoulder press 40x30 50x25 60x20 80x20 100x16
done for the day

meals
meal 1
16oz top round
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 total weight red potato
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

i'm gonna have to get some pointers from G sometime. Sounds like your doing an amazing job brother keep up the hard work!

thanks man, give them a go and if you have any questions throw them up in here and i will help you out as much as i can

[animal87]

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

i'm gonna have to get some pointers from G sometime. Sounds like your doing an amazing job brother keep up the hard work!

[guns01]

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

Oh, I started doing your workouts actually! I love the high rep regiment...I seem to grow better this way as well

man, if you knew how many people i have tried to tell this to it would blow your mind. once i switched to this from the 4-6 rep range i gained a ton of muscle. it works for both men and women that i work with also is what has me convinced that it is good. now i do do some heavy stuff once a month per muscle but i dont drop under 8 reps ever.

also weight to you do one of the 100rep drops or the drop sets on squats haha. or the ascending and descending sets on leg curls or db curls. those are really really fun

[mikeyg51]

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

Oh, I started doing your workouts actually! I love the high rep regiment...I seem to grow better this way as well

[guns01]

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

FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....

thanks man, i try to provide as much detail as i can about how i do things. this is how i do it and i started at 155lbs and through lots of trial and error this got me where i am now and i am just getting better. i am glad you like it and hopefully you can learn a few tricks here and there

[mikeyg51]

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

FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....

[guns01]

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

yesterday:
chest/bis

10 min treadmill warmup
rumble roller work
db rotator cuff warm up
bench press 135x20 185x20 225x15 275x14 315x10
hs incline press 45x20(10) 70x20(15) 90x17(20) 115x15(25) second number is partials at the bottom quarter focusing on the contraction and stretch
db incline press 60x20 70x20 80x20 100x18
db flyes 20x20 30x20 35x15 40x14
db preacher hammer curls 20x25 25x20 30x20 35x17 40x14 25x20
bb drag curls 50x20 60x20 70x20 80x17
standing cable curs ss 40x20ss 60x20ss 90x19ss 110x17ss
overhead roper curls 25x20 40x20 55x17 70x11


meals
meal 1
16oz top round
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 total weight red potato
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:
quads/light hams

10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60 105x20ss 120x20ss 135x20ss 150x20ss
static holds 1min/4
adductors 90x20 100x20 110x20 120x20
squats 135x20 225x20 315x15 405x12 500x10
leg press 400x20 500x20 600x20 ds 600x20ds 500x25ds 400x30ds 300x35ds 200x50
leg extensions ds 150x12ds 120x12ds 90x12ds 75x12ds 60x12ds 45x12 round 2 135x12ds 105x12ds 90x12ds 75x12ds 60x12ds 45x12ds
lying leg curls 40x30 50x25 60x20 70x20 80x20 90x20
done for the day

meals
meal 1
16oz top round
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 total weight red potato
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