Follow Along G's Run to the NA's

[guns01]

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

today:

40 minutes stepmill am fasted
traps/delts
db shrugs 50x25 60x20 70x20 80x20 90x20/2 ds 50x20
rear delt rope pulldowns 25x30 40x20 55x02 70x20
db lats 10x30 20x25 25x20 30x15 35x12
db front raise 15x20 20x20 25x20 30x15
machine lats 50x20 60x20 70x20 80x18
machine press 80x50 100x45

40 minutes post training cardio treamill

food for the day,
meal 1
16oz tilipia
1/4 cup cream of rice
meal 2
16oz tilipia
meal 3
16oz tilipia
1/4 cup cream of rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

i am still feeling strong good and driving on. body is holding up very well and i am dialing in nicely

[guns01]

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

today:

40 mins step mil am fasted
10 mins tread mill
rumble roller work
hs incline ss 45x20ss 90x20ss 135x15ss 180x10ss
hs iso chest press 45x20 90x20 135x20 180x12
machine press 45x20 90x20 135x20 180x17
cable crossovers 30x25 40x20 50x20 60x20
standing db curls 20x20 25x20 30x15 35x12
db hammers 25x20 30x20 35x20 40x20 50x12
cable crunches 40x20 50x20 60x15 70x15 85x15 40x20 50x20 60x15 70x15
done for the day

food for the day, same as yesterday:
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz tilipia
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

ok got back in the saddle started on sunday lol. i went in and did 30 minutes on the stairmaster and 30 mins on the treadmill. water rebound was damn near nil, and only about 6lbs or so. i am very happy with that cause now i dont have to slave with cardio to pull all that crap off. cool thing is the little bit of water i did throw went to my lower abs and that's easy to pull out. ok monday looked like this:

40 minutes step mill fasted am
10 min treadmill warmup
rumble roller work on legs and low back
leg extensions 30x60 60x60 90x60
squats 135x25 225x25 275x20 315x20 (wrapped knees here as a precaution. they werent hurting at all but still dry and not worth the risk)
leg press 270x30 450x30 630x25 810x20
leg extensions 105x20 120x20 135x20 150x20 165x20
20 mins treadmill low and slow
ok, came back and felt great and strong so i pushed really hard on this workout and killed it. good day of training.

food for today:
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz tilipia
meal 4
16oz ground turkey
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[HumaLabs]

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

I just started a gallon a day intake....oh jeesh i need a cath...lol

Good work brother!

I feel ya. Can't even get to sleep without having to get up to go 5 times.

[guns01]

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

today:
still loading carbs and dropping water
protein is the same
300g carbs sweet potatoes
2 gals water

am fasted cardio low and slow on the treadmill for 45 minutes
training upper body only again pumping and then some light posing

[guns01]

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

yesterday i began the carb load. protein remains the same as always.
water 2 gals
300g carbs sweet potatoes

am fasted cardio was 60 minutes before i began the load. training is upper body only with light sets pumping the muscles and posing. that is it

[guns01]

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

i was cutting the weight and doing sets of 12 with 30 second rest in between maintaing the same weight through all 4 working sets. would you recommend then for cutting to do pyramiding with a min or more of rest and more reps?

i increase weight almost every set man. i like the pyramid myself a lot. a good thing i learned from a top guy years and years ago was 6 sets for major movements with a rep scheme of 20,15,12,10,8 and finish with 20. keeping the rest to a minimum of course. it certainly took my size and conditioning to a new level. now you see how i have adapted the approach to my style over the years here in my log. still works awesome for me.

[sensitivenips]

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

thanks man, i let it slide for a bit logging wise and didnt really think to many were following along. so here goes:

1- i usually rest 45-60 secs for normal exercises and as long as i need to for compound movements which is usually no more than 3 minutes max
2- i roll from movement to movement pretty quickly. i try to get my training done in an hour to an hour and a half tops. sometimes legs and back will push a little longer but i try to keep it moving quick
3- it does get crushed from time to time. i like to do my cardio am fasted which helps a ton and also i try to wait at least an hour or more after my final meal before going to bed. that will make you starve by the time its time to eat again. also if you dont have any carbs before bed that seems to spike it a bit as well.
i think i covered the last question pretty well but not being afraid to cardio helped me out a lot. also start low on oz's when starting a bulk and add an oz or 2 every wk to hit max numbers. and when cutting, take your time to eat but get it all in. by the time you have made one or 2 runs through the carb cycle you will have no issues eating trust me haha. another thing to look at is carb choices, seems that some types of carbs kill people's appetites. things like brown rice and for some people oats will wreck their eating. you can try cream of wheat or rice, no salt rice cakes and other carbs to see if that helps also

i was cutting the weight and doing sets of 12 with 30 second rest in between maintaing the same weight through all 4 working sets. would you recommend then for cutting to do pyramiding with a min or more of rest and more reps?

[maxseg]

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

I just started a gallon a day intake....oh jeesh i need a cath...lol

Good work brother!

[guns01]

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

todays update:

2 gal water only today only.
45 min step mill am fasted hurt but wasnt to bad
2 meals in and then 2d 45min step mill session. this one was fun, got in the zone, tearing it up and hit 40 minutes in, room dimmed a bit on me and i blacked out a touch. i didnt pass out but i can bet money if i would have rolled another 5 minutes i would have been tits up. i am flat as a pancake but i feel pretty freaking good body wise. one more hard session of cardio while depleting and then it is fill the muscles and liver up to the max and do some damage on stage. at least that's the plan and in my head lol

[guns01]

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

I love this shit right here. That's a damn good mindset ^

thank you sir

[HumaLabs]

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

I love this shit right here. That's a damn good mindset ^

[guns01]

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

today was:
45min am fasted cardio on the step mill
i ate a meal waited an hour and a half and went back for another 45 mins on the step mill
today is 3 gals of water and of course lovely zero carbs. i will report that i am loopy, getting the electricity feeling in my mouth, and tired so i am def getting the glycogen burned out quickly. body still feels 100% and i am freezing so body fat is super low. weight is holding at the moment but i can see a drop by tomorrow

[guns01]

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

hey g, saw your diet plan and its giving me a better idea of what i should be doing. i was trying to keep same levels each day and for 4 weeks i didnt drop 1 lb, this worked for me last year, but im not certain why this year i feel like i yield no results during that time. however im changing my diet up with carb manipulation using the same method as yours except you eat a shit ton more food than i could even think about eating.

couple of questions:

how much rest time are you taking between sets?
how much rest time are you taking between exercises?
i have completely lost my appetite for the 1st half of the day, does this happen to you?
any recommendations on how to get hungry?

big thanks and props for posting this log up. extremely helpful.

thanks man, i let it slide for a bit logging wise and didnt really think to many were following along. so here goes:

1- i usually rest 45-60 secs for normal exercises and as long as i need to for compound movements which is usually no more than 3 minutes max
2- i roll from movement to movement pretty quickly. i try to get my training done in an hour to an hour and a half tops. sometimes legs and back will push a little longer but i try to keep it moving quick
3- it does get crushed from time to time. i like to do my cardio am fasted which helps a ton and also i try to wait at least an hour or more after my final meal before going to bed. that will make you starve by the time its time to eat again. also if you dont have any carbs before bed that seems to spike it a bit as well.
i think i covered the last question pretty well but not being afraid to cardio helped me out a lot. also start low on oz's when starting a bulk and add an oz or 2 every wk to hit max numbers. and when cutting, take your time to eat but get it all in. by the time you have made one or 2 runs through the carb cycle you will have no issues eating trust me haha. another thing to look at is carb choices, seems that some types of carbs kill people's appetites. things like brown rice and for some people oats will wreck their eating. you can try cream of wheat or rice, no salt rice cakes and other carbs to see if that helps also

[sensitivenips]

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

hey g, saw your diet plan and its giving me a better idea of what i should be doing. i was trying to keep same levels each day and for 4 weeks i didnt drop 1 lb, this worked for me last year, but im not certain why this year i feel like i yield no results during that time. however im changing my diet up with carb manipulation using the same method as yours except you eat a shit ton more food than i could even think about eating.

couple of questions:

how much rest time are you taking between sets?
how much rest time are you taking between exercises?
i have completely lost my appetite for the 1st half of the day, does this happen to you?
any recommendations on how to get hungry?

big thanks and props for posting this log up. extremely helpful.