Follow Along G's Run to the NA's

[guns01]

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

great, thats where i need to be, guess i need to give in and get my tread mil thats the only way ill be my early morning cardio, well except run days at PT

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

[Beastit]

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

great, thats where i need to be, guess i need to give in and get my tread mil thats the only way ill be my early morning cardio, well except run days at PT

[guns01]

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

how is the carb cycling going for you?

well sitting in the mid 250s upper 240s and pinching at 5% with about 5wks to go for my warmup. so i would say that my method never fails me. havent broke 35 mins of cardio yet either so i am happy as a pig in poo

[Beastit]

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

how is the carb cycling going for you?

[guns01]

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

yesterday and today's meals
day 1 and 2 high carb:

600g protein
500g carbs
residual fats

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

[guns01]

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

hams only:

10 min step mill warmup
rumble roller as always
glute blaster 50x20 60x20 70x20 80x20
seated leg curls 60x30 75x25 105x20 135x20 150x20 180x15
hs deadlift machine lunges x15/4
lying leg curls 60x20 80x20 100x20 120x15 90x20
walking lunges bw 30 yards 3 rounds.

as you can see 0 carb day, started off strong and petered out pretty fast. energy isnt down but the muscle firing is an issue. feel and look great.

[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

[guns01]

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

am fasted cardio:

35 min tread mill glute/calves

0 carbs starts up today haha, going to suck the next 2 days

[guns01]

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

abs/traps/delts:

10 min step mill warmup
hanging knee ups (back is still a little off) x12/6
db shrugs 50x30 60x20 80x20 100x20 120x15
machine lats 50x20 60x20 70x20 80x20 90x20 100x20
db press 50x20 60x20 70x15 80x15 90x12
rear cable delts 40x20 50x20 60x20 70x20
db front raises 15x25 20x20 25x20 30x20

done for the day. not to bad of a training session, great pump with low carbs, energy is good and i am on point and ready to kick it

[guns01]

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

am fasted cardio:

35 min treadmill glute/calves

0 carbs tomorrow is going to suck big hairy gopher nuts haha

[guns01]

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

chest/bis:

10 min step mill warmup
rumble roller work
incline db press 50x20 60x20 70x20 80x15 100x15
flat bb press 135x20 185x20 225x15 315x8 (4 forced reps)
cable crossovers 40x20 50x20 60x20 70x20
dips bw x 15/3
dc stretching (havent stopped this btw)
standing ez curls 75x20 95x20 105x18 115x15
db hammers 20x20 30x20 40x15 50x12
db preachers 20x20 25x20 30x15 35x12

[guns01]

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

forgot to post:

am fasted cardio:

35min treadmill glutes/calves

[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

abs/quads:

10 min step mil warmup glute/calves
knee ups 6sets x15
cable crunches 40x20 50x15 60x15 70x15
leg extensions 60x30 75x30 90x30 120x20 135x20 150x20 165x20 these were done full reps for the given reps then equal numb of reps in the lower portion only. so each set is double the reps in the end
squats 135x30 185x25 225x20 275x12 ( i am injured right now and i dont want to re aggravate my lower back)
adductors ts 100x20ts 120x20ts 140x20ts 150x20ts
abductors ts 100x20ts 120x20ts 140x20ts 150x20ts
static holds 1min/4

[guns01]

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

am fasted cardio:

35 minutes treadmill glute/calve