Follow Along G's Run to the NA's

[guns01]

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

abs/back/tris:

10 min step mill warmup
rumble roller
machine crunches 30x20/2 40x20/2 50x20/2
cable crunches 40x20 50x20 60x15 70x12
hanging knee ups x12/4
machine pullovers 90x20 105x20 120x20 135x20 150x15
close grip pulldowns 75x20 90x20 105x20 120x18 (these were done with a full 3 sec contraction)
wide grip pulldowns 135x12 120x15 105x20 90x20 (same as above)
bent row 135x20 185x20 225x20 275x15
seated low row cg 105x20 120x20 135x18 150x12
hypers x15/6
one arm over head db xtens 20x30 25x20 35x20 45x15 55x12
v bar pressdowns ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
rope pressdowns 75x20 90x20 105x20 120x14 (these were done with a 5 sec contraction and a 3 sec negative)
dc stretching

felt great and strong going into the workout. a little irritated as always at this phase of the cycle but got a good fire going. pushed hard but over pushed a little i think. when on the zero end of carbs i find that i have to save a little fuel for day 2 of the zero carb section. not saying half assing training but not over pushing either. i guess it pays off in the long run cause all i got is cardio this weekend but it still makes pretty much functioning mentally and physically a pain.

[guns01]

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

day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise

600g protein
0g carbs
pretty large addition of fats

meal 1:
16oz tilapia
2 tbl spns coconut oil
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
2 tbl spns coconut oil
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
meal 6
16oz ground turkey

of course you can expect me to be worthless the next two to two and a half days. i pushed hard today on back and tris and i hit the wall earlier than i like to. no glycogen left so it will be a nasty weekend for this guy

[guns01]

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

am fasted cardio:

35 mins tread mill glutes/calves

[guns01]

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

traps/delts:

10 min step mill warmup
db shrugs 50x25 60x20 70x20 90x20 100x18 110x15
seated cable rear delts with rope 25x20 35x20 45x20 55x15
btb standing cable lats 15x20 20x20 25x20 30x14
seated db lat (contract side then pull db to the front for one rep) 10x20 20x20 25x15 30x12
hs shoulder press 45x20 70x20 90x18 115x12

done for the day

[guns01]

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

today and tomorrows eating setup:

day 5 and 6 of the carb cycle.

600g protein
100g carbs
small addition of fats

meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[guns01]

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

late entry:

am fasted cardio:

35 min step mill glutes/calves

[guns01]

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

abs/chest/bis

10 min step mill warmup
rumble roller work
hanging knee ups x12/6
machine crunches 40x20 50x20 60x20 70x15
pec deck machine 60x30 75x25 90x20 105x20 120x15 (very little rest, maybe 30-45 secs)
incline bb press 135x20 185x20 225x20 275x12
hs iso lat wide chest 45x20 70x20 90x20 115x12
dips 90x20 115x20 135x15 135x11
standing db curls 20x20 30x20 40x18 45x15
standing cable curls 50x30 70x25 90x20 120x15
hs preachers 25x20 50x20 75x15 100x12 ds 100x10ds 75x10ds 50x10ds 25x10ds

done for the day

[guns01]

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

am fasted cardio:

35 mins treadmill glutes/calves

[guns01]

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

quads only:

10 min step mill warmup
rumble roller work
adductor 100x20 110x20 120x20 130x20 140x15
abductor 100x20 110x20 120x20 130x20 140x20
leg xtension 60x60 75x50 90x45 120x20 135x20 150x20
squats 135x25 225x20 275x20 315x15x12
leg press ss 400x30ss 500x25ss 600x20ss 700x15ss
walking narrow lunges bw 4 rounds
leg xtensions 105x20 (long pause on contractions) 120x20 135x20 150x20

[guns01]

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

since i am worthless lately

am fasted cardio

35 min tread mill glutes/calves

[guns01]

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

today and tomorrows eating line up

day 3 and 4 of carb cycle:

600g protein
250g carbs
small addition of fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[mikeyg51]

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

DAMN Guns!! I am geeked for you to win this shit! I missed this thread somehow and I am reading back through everything...its inspiring actually lol

[Heavy Hitter]

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

Nice log Bro.

[guns01]

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

neither do i, i get cranky and a few times ive said forget it and chowed down, of course that was the wrong thing to do lol.

give my method a go man. i am a closet fat kid(not really) but i do like sweets and pizza. now with that said i have tried damn near every single approach out there to dial in from keto 0 carbs to steady carbs while lowering cals and hammering away at tons of cardio. this method i have now i adapted from anther top npc guy i worked withs approach and i just tweaked and tailored it a bit to work better for me. the winning part of my approach for me is that i am never truly starving to death, not feeling like death all the time and the diet never stops working

[Beastit]

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

i actually normally hammer away at the step mil but i was coming in too quickly and then i tweaked my back so i had to move over to the tread. give me time to heal up completely and also slow down the process. i would rather cruise slower than have to take away food. i dont do well when i lose meals haha

neither do i, i get cranky and a few times ive said forget it and chowed down, of course that was the wrong thing to do lol.