Follow Along G's Run to the NA's

[guns01]

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

today's setup:


am fasted cardio
60 min step mill

later in the day:
traps'/delts
10 min step mill warmup
db shrugs 50x20 60x20 80x20 100x20 120x15 ds 120x10ds 110x10ds 100x10ds 100x10ds 90x10ds 80x10ds 70x10ds60x10
rope rear delt pulldowns 45x25 60x20 75x20 90x15 90x14
upright row to front raise 35x20 40x20 45x20 50x17
hs reverse shoulder press 45x20 55x20 65x15 (popped my elbow a little bit so i stopped)
machine lats 50x20 60x20 70x20 80x20
db lats 20x20 25x20 30x18 35x14

20 minutes step mil low and slow. done for the day

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

yesterday's setup:


am fasted cardio
60 min step mill

later in the day:
chest/bis
10 min step mill warmup
pec deck flyes 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20 110x15
flat db press 50x20 60x20 70x20 80x20 90x15
cable crossovers 50x20 60x20 70x20 80x17
cable rope curls ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10 ascending set 60x10as 70x10as 80x10as 90x10as 100x10as 110x7 done
incline db curls 25x20 30x20 35x17 40x12
db preachers 20x20 25x20 30x15 35x14

25 minutes treadmill low and slow. done for the day

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

today's lineup:

am fasted cardio
60 min step mill

later in the day:
quads
leg xtensions 60x60 75x60 90x60 120x20 (3sec contraction) 150x20 (same)
squats 135x30 225x20 315x15
leg press 270x50 450x70 630x60 for those doubters i dont mess around. i use full range of motion in every single movement i do. today my partner got a wild hair and she decided to call me out. so as always she went first and i added 10 reps over what she did just to make a point. for a normal person this would make it damn near impossible to walk tomorrow but her it wont happen. she will be just fine and i of course will be a touch tight and that's about it haha
leg extensions ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds

called it a day after that. good quality workout and still moving some pretty good numbers. feel pretty awesome too other than being hungry 24/7 but that's a part of the process lol

food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

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

thanks man. hopefully my log here is helping you guys learn some tweaks to use for yourselves. i am coming down to the end right now and i am super happy with how it's gone so far. we are bgger and better than last year and just getting better

[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