Follow Along G's Run to the NA's

[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

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:
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

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

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.

[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

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?!

not until next june man then one of the national shows. i do have some goodies here and there but it's usually only on the weekends. i will have hibatchi steak and chicken once or twice a wk and sometimes a pizza on thursdays or sundays. i log when i have cheats but i been slacking on putting up my weekend menus the last couple of weeks. i also like to hit up ihop, cracker barrel or something like that on the weekends that i am eating heavy carbs.

[guns01]

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?!

i probably should tell you that i am a closet dessert freak man. i love sugar i mean i freaking love it. i dont just have one piece either. coconut layer cake not a slice the whole cake. ice cream by the gallon. you name it i house it. it is rare for me to do it but when i do in the offseason i put it away. this year i am trying to stay much more in close to shape as i can just to be easier on my system. that's the plan at least for now. we will see how that goes around holiday time lol

[mikeyg51]

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

Now I love sweets too...but you can really eat a gallon in one sitting of ice cream?! That is freakin' impressive! But staying leaner in the off-season, you don't have to be shredded or anything, will help your body cut much easier than if you had to lose 100lbs of frickin' fat!

What is your weight at again right now brother? I forgot, I know you posted it

[guns01]

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

Now I love sweets too...but you can really eat a gallon in one sitting of ice cream?! That is freakin' impressive! But staying leaner in the off-season, you don't have to be shredded or anything, will help your body cut much easier than if you had to lose 100lbs of frickin' fat!

What is your weight at again right now brother? I forgot, I know you posted it

haha, man it isnt that i struggle to drop that much weight and fat, i am more concerned with staying healthy cause i bloat more than anything and that's not good. i never jump above 12% in the last few years and this year we are trying to stay under that. right now as of monday i was 272 at 9% with no cardio other than warmups and drop sets and super sets

[guns01]

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

since i am a slacker at the end of the wk i am going to post up friday-sunday since i tend to slack on doing those days every week for some reason:

friday:
back/tris
10 min tread mill warmup
rumble roller work
cable rope pullovers 50x30 60x25 70x20 80x17 60x20
rack pull deads 135x25 225x20 315x14 405x10
one arm scapula pulldowns 40x20 55x20 70x19 95x16
meadows rows 25x20 50x20 75x15 100x12
low pulley rows (two handles) 50x20 70x20 90x17 120x12
wide grip pulldowns 105x20 120x20 135x16 150x12
cable rope pressdowns 30x30 50x40 60x50 (warmup)
oa overhead db extrensions 30x20 40x20 50x16 60x11
incline db skullies no twist 60x9 50x14 40x17 35x19 30x22
vbar pressdowns ds 150x10ds 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x20

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

saturday
no training on saturday

daily menu:
meal 1
ihop
big steak omlete w/stack of pancakes and 3 stuffed french toasts with peaches
meal 2
12 whole eggs on 6 slices ezekel bread
2 tbl spn coconut oil
meal 3
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

sunday
no training on sunday

meal 1
ihop
100g whey shake
150g banana flavored babyfood oats
meal 2
12 whole eggs on 6 slices ezekel bread
2 tbl spn coconut oil
meal 3
100g whey shake
150g babyfood oats
meal 4 (football sunday)
20 chicken wings with celery
potato wedges
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

today:
quads/lt hams
10min step mill warmup
rumble roller work

leg extensions 45x60 60x60 75x60 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10 rnd 2 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10
adductors 100x20 110x20 120x20 140x20
hacks 90x20 180x20 270x15 360x12 90x20
static hold 1min ss/4
one leg extension 25x15 35x15 45x12 55x12
front knee raise on hip machine 50x20 60x20 70x15 80x15
one leg leg press 160x20 180x20 220x18 260x15
standing one leg leg curls 25x20 35x20 45x19 55x17 65x12

done for the day

meal line up
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

ok had a little lag in the log here due to moving houses. training didnt suffer so to speak other than not doing any heavy compound movements cause i was moving heavy furniture myself for over a wk. the biggest issue i had was my eating. i ate only once or twice a day and it was fast food more so than not with some shakes mixed in. yep it sucked and made me feel nasty as hell. we will be hitting full bore again monday and i will be going heavy heavy on compound movements starting next wk. i did have the energy and drive to do some heavy deads on back/tri day friday. i hit 405 for 10 on deads and i did db skullies with 55s for 9 on friday. felt really good too. time to strap on the belt and get nasty again. stay tuned everyone that's following along here