Follow Along G's Run to the NA's

[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

[guns01]

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

today

training
hams/light quads
step mill warmup 10min
rumble roller work
lying leg curls 50x20 70x20 80x20 90x20 100x20 110x20
adductors 80x20 100x20 110x20 120x20 140x20 150x20
glute kickbacks on hip machine 50x20 60x20 70x20 80x20
db sl deads 50x20 65x20 80x20 100x15 110x12
lunges on hs deadlift machine x15/4
seated leg curls 90x20 105x20 120x20 150x20 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds
leg extensions 90x30 105x25 120x20 135x20 150x20 165x18
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

yesterday:
traps/delts

10 min treadmill warm up
rumble roller work
db shrugs 40x30 50x20 60x20 90x20 110x20 120x20 (have to be really easy with these cause i tweaked my neck last week with a to big of a jump before i was warmed up all the way)
inline db rear lats ss 15x30ss 20x25ss 25x20ss 30x18ss 20x20ss
incline db front raise 15x30 20x20 25x20 30x20 35x11
cable rope rear delt 25x20 30x20 35x20 40x20
db lats 20x20 25x20 30x20 35x20
hs shoulder press 45x20 70x20 90x15 115x14
sb upright rows 60x20 80x20 100x18 110x15

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.

[Arx International]

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

thanks man, means a lot coming from someone like you. i am trying my best to show everyone what it takes some of us that dont have the greatest genetics to do the best as possible. this is what i do and it works pretty well for me.

This is a great read and lets the average BB and Vet get the reality of the effort that one has to put in!
This info Pros charge thousands of dollars for and is a privilege to see the journey.
Yea It works pretty well bud

ARx

[guns01]

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

yesterday:
chest/bis

10 min treadmill warm up
rumble roller work
db rotator cuff warm up
hs iso wide chest press 45x30 90x20 115x20 135x15 ds 135x10ds 115x10ds 90x10ds 70x10ds 45x20
cable cross 30x30 40x25 50x20 60x20
db flat press 50x20 60x20 80x20 100x20
machine incline press 100x20 120x20 140x14 150x11

standing ez curls 75x100(narrow)75x100(wide)75x100(reverse)
incline db curls 20x20 25x20 30x18 35x14

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

yessir in the offseason i go high carb low fat one week and then high fat low carb for a week so the body doesnt get the chance to adapt and i dont feel like a food blister for the duration of the off season

[mikeyg51]

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

So, just to be clear, you will go high carb/low fat for a week or so, then low carb/ low fat? And you are very correct, you do include when you cheat! Like, the supreme pizza one lol...and I agree with the weather statement...I also get a little down when it is really dreary out and tend to cheat more

[guns01]

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

i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....

I am going to take the time to read through every single post here, all 469 or whatever lol...

i even include when i deviate and have cheats here and there also. i like to have more flexibility when i am in the off season cause i dont allow it at all when i prep. i dont do it that often but i log it when i do. sad part is i cheat mainly when the weather is bad cause i grill 99% of my food and i dont like stinking up my house when i cook meat so that's when i hit up food that isnt always good but i like hibatchi and steak houses when i do

[mikeyg51]

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

i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....

I am going to take the time to read through every single post here, all 469 or whatever lol...