Follow Along G's Run to the NA's

[chris32]

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

awesome g. keep at it bro!!

[guns01]

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

am fasted cardio:

20 minutes step mill calves glutes

that is it for the day. low carb day yesterday and today and 0 tomorrow and monday so i am going to be a hurting unit haha

[guns01]

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

back/tris:

15min step mill warmup glutes/calves
kneeling cable rope pullovers 80x30 100x25 120x20 140x15
v bar pulldowns facing away from stack 80x30 100x25 120x20 150x15 these are done with back arched and over the leg pads
v bar pulldowns facing into the machine 150x12 120x15 100x20
bent bb rows 135x20 185x20 225x15/2
hs seated rows wide overhand grip 45x20ss 70x15ss 90x15ss 115x12ss
hypers bwx15 25x15 35x15 45x12
dc stretching
rope pressdowns 80x25 100x20 120x20 140x15 these were done with a hard 5sec contraction
over head rope extensions 120x15 110x17 100x20 90x20
cg bench press 135x20 185x20 225x18 225x15
dc stretching
no extra cardio today. felt good going in pump was good but obviously i burned out after 4 working sets in and the rest of the contractions were brutal and hard to nail my rep ranges. pushed through and made it happen though. looking unreal already and happy with where i am already sitting

[guns01]

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

day 5 and 6 of the carb cycle. this is what today and tomorrow looks like eating wise

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

am fasted cardio:

20 minutes step mill glutes/calves

worse cardio session ever. i forgot my head phones so it seemed to take about 4 hours haha

[guns01]

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

hams and they were freaking nasty:

15min step mill warmup glutes calves
roller work
seated leg curls 90x30 105x25 120x20 150x15 these were done with a 3 sec pause on the contraction and 5sec negative to failure then followed by an extra 5 forced reps. they wrecked the hammies for damn sure
db sl deads 40x25 50x20 70x20 90x15 110x15
glute blaster 50x20 60x20 70x20 80x15
modified lunges on hs machine x15/4
20 minutes step mill no glutes but did calves
def a very nasty and sick pump today. i am curious if i will actually hurt over the next couple of days or not from this one

[guns01]

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

am fasted cardio:

20 minutes treadmill

got a little late start this am so i got beat by the fat guy and the 90 year old mma wanna be fighter. eh i will hit it again later most likely

[guns01]

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

forgot to update day 3 and 4 of the carb cycle. this is what today and tomorrow looks like eating wise:

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

traps/delts wrecker:

15min step mill warmup glute/calves
bb shrugs 135x50 185x40 225x30 275x20 315x15
db lat 10x20 15x20 20x20 (these were a pre exhaust with a 5sec hold at the top contraction)
rope rear delt pulldowns 40x20 50x20 60x20 70x15
rev pec deck 45x30 60x25 75x20 90x15 these were done with the torso being about a 30 degree angle with the point of the shoulder online with the handles
machine lats ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10us 30x15 followed by 15 partials at the bottom. did 2 rounds of these
db shoulder press 50x20 60x20 80x15 90x12
db front raise 10x20 15x20 20x20 25x15 (same deal but 3sec pause on the contraction)
20 minutes treadmill at the partner's request
shoulders are shot to pieces for sure

[guns01]

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

up in pa

[pushiron]

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

Whens your contest?

[guns01]

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

chest/bis:

15 min step mill warmup glutes calves
machine press ts 120x20ts 150x20ts 180x15ts 210x12ts
incline press ts 120x20ts 150x20ts 180x12ts 195x8ts
pec dec flyes 60x30 75x30 90x20 105x20
incline db press ss 50x20ss 60x20ss 70x15ss 80x12ss
around the world flyes 15x15/4
bb curls 75x50 close 75x50 wide 50x50 reverse
db hammers 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10 done
20 minute cardio step mill glutes calves

sipped on 5g of saa's during workout
took 10g glutamine preworkout and post workout
added in cec low yesterday (forgot to add that in yesterday haha)
day 2 high carb 500g

[guns01]

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

am fasted cardio:

20 min step mill glutes/calves twist

i added in silk amino acids during cardio and during workout yesterday at 4g each
i also added in gaba at 3g 30 minutes before bed. stuff knocks you out but also gives you a niacin flushing sensation for about 20 minutes. very restful and peaceful sleep for sure though

[guns01]

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

quads:

15 min step mill warmup with glutes and calves
leg extensions 45x50 60x40 75x30 ds 180x12ds 150x12ds 120x12ds 90x12 did the same for round 2
adductor 100x20 120x20 140x20 160x15
wall sits ss 1 min ss 1min ss 1 min ss
one leg leg press 90x20 180x20 230x15
20 min step mill glutes and calves

i know it looks like a pretty crappy training session but i am still sore from the training over the weekend and traveling. i shouldnt have actually did them again but i have to get back on my normal split for my prep. that's why i went so easy on them today

[guns01]

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

official prep diet has started today everyone. it changes every 2 days so i will update as such. the first 2 days are my high carb days the breakdown looks like this:
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

the only condiments i am using and have been using is mustard and mrs dash spices. it is full tilt game on now and i am currently hovering between 265-270