Follow Along G's Run to the NA's

[chris32]

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

keep the pace guns! we're all rooting for you bro!

[guns01]

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

so i been busy and i been slacking on you guys big time and i appologize for the lack of traffic on my thread.
today and yesterday looked like this:

am fasted cardio
60 mins step mill

later in the day
60 mins treadmill (steps where taken)

food for the day
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
1/2 carton egg whites
8 oz ground turkey
meal 4
1/2 carton egg whites
8oz ground turkey
meal 5
16oz chicken breast

thats it for the weekend. we are zero on weekends and keeping carbs steady and low for the remainder of the prep. anxious to see what happens. feel pretty good and looking tight still so it should be a good showing

[guns01]

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

How you doin guns?

still trucking along. i have been crazy slammed working with a few people who are prepping as well and havent had time to update. i will get this caught up for everyone though. prep is still going great

[BABY1]

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

How you doin guns?

[HumaLabs]

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

I can't even imagine the satisfying feeling of eating a Large pizza and doughnuts after a run like this dude.

[guns01]

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

Time for donuts soon

just a few more weeks lol

[BABY1]

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

Time for donuts soon

[guns01]

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

am fasted cardio

45 min tread mill today. i was running 10 minutes behind so i got screwed

hams
10 min step mill warmup
rumble roller work
db lying leg curls 15x30 20x25 25x20 30x18
seated leg curls 75x20 90x20 105x20 ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 2d round 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10
leg press (heels high off heels) 180x30ss 270x25ss 360x20ss 450x20ss
db lunges 40/20 yards then followed by 40 yards of body weight lunges (these were done back to back after leg press)

30 minutes step mill

meals of the day:
meal 1
16oz tilipia
1 cup white rice
meal 2
1 full carton of egg whites only
1/2 serv cream of wheat
1/2 cup white rice
meal 3 (post workout)
16oz turkey
meal 4
16oz chicken
meal 5
16oz ground turkey
meal 6
16oz ground turkey
i added in white rice today and will go half white rice and half brown rice for my carbs next week

[guns01]

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

am fasted cardio
45 min step mill

traps/delts
10 min step mill warmup
rumble roller work
db shrugs 40x30 50x25 70x20 90x20 110x20 ds 110x10ds 100x10ds 80x10ds 60x10ds 50x10ds 40x10ds
db lats 15x30 25x20 ds 25x10ds 20x10ds 15x10ds 10x10ds 2d round same as first
seated bent over rear db lats 8x30 10x30 15x25 20x18
rope rear delt pulldowns 40x20 55x20 70x19 85x14
machine shoulder press ds 150x10ds 120x10ds 100x10ds 80x10ds 60x10ds 40x10 (that was stupid and brutal)
db front raise 30x10ds 25x10ds 20x10ds 15x10ds 10x10

30 minutes step mill

meals of the day:
meal 1
16oz tilipia
1 serv cream of wheat
meal 2
1 full carton of egg whites only
1 serv cream of wheat
meal 3 (post workout)
14oz sirloin
1 ser cream of wheat
meal 4
16oz chicken
1 serv cream of wheat
meal 5
16oz ground turkey
meal 6
16oz ground turkey
same old boring food haha

if you notice i have added a ton of drop sets in this week. i am doing this to keep the intensity really high and force a lot more blood in. cuts down on a lot of training time also and allows me to sneak in a little extra post workout cardio and still make my meal timing

quick update on how i am feeling. i am tired but body feels really good. joints mainly my ankles are a touch tender but good. i am also freaking starving big time even with the amounts of food i am pushing daily

[guns01]

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

I too have enjoyed reading this thread. I'm diggin your workout routines. I can't keep up with you
but I'm trying.

i hear you man. not many people can keep up with the volume i put in especially on legs haha

[guns01]

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

today's lineup

am fasted cardio
45 min step mill

chest/bis
10 min step mill warmup
rumble roller work
hs incline press 45x20 90x20 ds 115x10ds 90x10ds 70x10ds 45x10ds (struggle on the last set) round 2 90x10ds 70x10ds 45x10ds
hs iso wide chest 45x20 90x20 ds 135x10ds 90x10ds 70x10ds 45x10
machine press 150x20 180x15 ds 180x10ds 150x10ds 120x10ds 105x10ds 75x10ds 50x10
pec dec flyes 60x20 75x20 90x20 105x20
standing bb curls 50x25 60x20 70x20 80x17 90x15
hs preachers ds 100x10ds 80x10ds 60x10ds 40x10
concentration curls 20x20/3 long holds at the top squeezing hard

30 minutes tread mill

meals of the day:
meal 1
16oz tilipia
1 serv cream of wheat
meal 2
1 full carton of egg whites only
1 serv cream of wheat
meal 3 (post workout)
14oz sirloin
1 ser cream of wheat
meal 4
16oz chicken
1 serv cream of wheat
meal 5
16oz ground turkey
meal 6
16oz ground turkey
same old boring food haha

[GotClen]

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

I too have enjoyed reading this thread. I'm diggin your workout routines. I can't keep up with you
but I'm trying.

[guns01]

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

back to the grind. i was already at it last wk but it was boring and just depleting.

am fasted cardio
45 min step mill

quads
10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 90x60 120x12 150x12 ds 180x12ds 150x12ds 105x12ds 90x12ds 60x12ds 2d round 150x12ds 105x12ds 90x12ds 60x12ds 45x12 pump sucked
squats 135x20 225x12 ds 315x10ds 275x12ds 225x12ds 185x15ds 135x15
adductor 100x20 120x20 ds 150x10ds 130x10ds 110x10ds 90x10ds 70x10ds
static holds 60sec/3
done for the day and it was nasty

meals of the day:
meal 1
16oz tilipia
1 serv cream of wheat
meal 2
1 full carton of egg whites only
1 serv cream of wheat
meal 3 (post workout)
14oz sirloin
1 ser cream of wheat
meal 4
16oz chicken
1 serv cream of wheat
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

today was a non training day because we are so close. i feel pretty freaking dry today when i woke up. the road trip begins soon and i will update as we get through prejudging and stuff


food for the day,
meal 1
16oz tilipia
6 pieces asparagus
meal 2
16oz tilipia
6 pieces asparagus
meal 3
16oz tilipia
6 pieces asparagus
meal 4
16oz ground turkey
6 pieces asparagus
meal 5
16oz ground turkey
6 pieces asparagus
meal 6
16oz ground turkey
6 pieces asparagus
before bed
2 rice cakes and 1 tsp of almond butter

4oz esspresso is it for fluids today

[guns01]

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

Kick some ass Brother!!

thanks man, only a few hours to go