Follow Along G's Run to the NA's

[guns01]

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

running a touch behind here. this is yesterday and today's 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

back/tris/abs:

15 min step mill warmups glutes/calves
tumble roller work (this piece of gear is unfreaking real)
hanging knee raises x15/4
incline crunches x15/4
machine pullovers 105x20 120x20 135x20 150x20
low pulley rows with straight bar 120x20 135x20 150x15 165x12
wide grip pulldowns 90x25 105x20 120x18 135x15
one arm db rows 50x20 70x20 90x15 100x12
hypers bw x20 25x20 35x15 45x12
dc stretching
one arm db overhead xtensions 20x25 30x20 40x29 50x12
vbar pressdowns 100x20 120x25 140x20 160x17 ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds
reverse grip pressdowns 140x14 120x15 110x15 100x20 90x20 ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
dc stretching done for the day

[guns01]

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

def late on my entries today but better late than never for those following along:

am fasted cardio:
25 mins treadmill glutes/calves

my rant for the day. ok so we have a very attractive older lady and i mean very. well then we have a pack of horny ass old fat men and various other dudes that chase her around when her husband isnt in there. well, i roll in today and there is a towel on the step machine so hey i figure its the fighter guy doing a circuit or whatever crazy shit he does. nope hell **** no it isnt cause 20 minutes into my cardio she strolls in and climbs on. old fat nasty guy says hey i saved it for you so i could cardio next to you. well needless to say my bp went to about 210 over 180. who the **** is that inconsiderate of other people esp knowing good and ****ing well that i am prepping for a huge show this year? news flash fat old man, she isnt going to give it up to you because you are 1-fat and short 2-old as hell and 3- you havent got the kind of money for that type of woman. anyway i complained to the manger this am and they put huge signs up every where today haha. if it happens again i told him i would toss them both off the machines and wait on the cops to come get me

[guns01]

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

calves/hams:

15 min step mill warmup glutes/cavles
foam roller work
standing calf raise 155x25 175x20 195x20 215x15 235x15 (these were done with a 2 sec contraction and a 5 sec hold at the bottom stretch)
lying leg curls 50x30 70x25 90x20 110x20 120x20
reverse hacks 90x20ss 180x20ss 270x20ss 360x20ss 450x15ss
one leg standing leg curls 30x20 40x20 50x20 60x15
db step ups ss 50x15/4
walking lunges 40 yards
dc stretching

done for the day. felt great for the most part. great pumps and still holding strength very well

[guns01]

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

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

[guns01]

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

running way behind today cause the mrs was off work.

am fasted cardio:
25 minutes step mil glutes/calve

[guns01]

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

abs/traps/delts

15 min step mill warmup glutes/calves
machine crunches 30x20 40x15 50x15 40x15
rope crunches 40x20 50x20 60x15 70x15
db shrugs 50x20 60x20 80x20 100x20 120x15
stand overhead press 115x20 135x15 155x15 185x10
db lats 10x30 15x25 20x25 25x20 30x15 20x20 (did with 30sec rest between sets)
db rear lats 10x25 15x20 20x20 25x15 (same)
db front raises 15x20 20x20 25x20 30x15
pec deck rear lats 45x30 60x25 75x20 90x12

20 minute treadmill

[guns01]

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

sorry slacking a bit today haha:

am fasted cardio:
25 minutes step mill glutes/calves

[guns01]

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

chest/bis/calves:

15 min step mill warmup glutes
toe presses 150x20 160x20 180x20 200x15 these are done with a 3sec pause in the contraction and a 5 sec hold at the bottom
hs incline press 45x20 70x15 90x15 135x10
pec deck flyes ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 2 rounds
flat db press with twist 40x20 50x20 60x15 70x12 these are done with 4reps followed by each of the 5th reps being turned in with pinkies facing each other.
bar presses off the smith machine.
dc stretching
hs preachers 25x20 50x20 75x15 ds 75x10ds 50x10ds 25x10 3 rounds
standing bb curls as 40x10as 50x10as 60x10as 70x10as 80x10 2d round ds same weight just down
bb wrist curls 30x50/4

i picked up the last 2 exercises and tricks from one of john meadows training videos. i just threw them in there to see how they felt and i have to say it was pretty nasty.

[guns01]

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

day 1 and 2 high carb 2d round of the cycle:

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

am fasted cardio:

25 min step mill glutes/calves

high carb days start today. yeah boy,

[guns01]

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

abs/quads:

10 min step mill warmup glutes/calves
leg raise machine 20x15 30x15 40x12 30x15
hanging knee ups x15/4
roller work
leg extension warm ups 45x50 75x45 90x45 dropset 180x12 150x12 120x12 90x15
one leg xtensions gs 50x20gs 75x15gs 90x15gs
static hold gs 1min gs 1min gs 1min gs
squats gs 135x25gs 225x15gs 275x15gs (stayed low cause 0 carb and didnt want to hurt anything)
narrow walking lunges 40 yards/3 sets
adductror ts 100x20ts 120x20ts 140x20ts
abductors ts 100x20ts 120x20ts 140x20ts
leg curls 60x20 70x20 80x20 3sec hold at top 3-5sec neg
20 minutes cardio on tread.
done in an hour and a half. nice pump for 2d day of no carbs. workout was brutal and intense but enjoyed it and feel really good

[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:

25 minutes step mill glutes/calves

primed into day 2 with 0 carbs. feel pretty good right now but it's still early and it's leg day. we shall see how it is for the remainder of the day. cant wait till tomorrow haha

[guns01]

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

awesome g. keep at it bro!!

thanks man. i am killing it already. i may throw some teaser leg shots up when i get some color on me. dont look right when your skin is basically transparent in the winter time haha