Follow Along G's Run to the NA's

[unclem]

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

iam in I didn't know this was here. guns how often do u eat your meals? and how many hrs sleep u get ed?

[guns01]

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

no training for me today cause of my event this weekend but i will give you guys what i did to my partner instead. i did warmup and roll though:

15 min step mil glutes/calves
foam roller work
leg xtensions ss x50ss x40ss x30ss
leg curls x50 x40 x30
squats x20 x12 x10 (she went super heavy 185) ds x10/4 second round drop sets x10/3
abductor ds x10/5 for 2 rounds
adductor ds x10/5 for 2 rounds
leg press gs x30gs x25gs x20gs
static hold 1min gs 1 min gs 1min gs
one leg extension x20gs x20gs x20gs
quad lunges 40 yards/3
let's just say i hobbled her real good. she is still sore from last ham workout and back day so i didnt want to push her and tear or strain her hamstrings. i am very impressed with her obviously or she wouldnt be my training partner. i see her topping the show as a top 2 finisher with the possibility of being an overall winner. i am pretty good at picking out the ones that have the foundation and ability to make it happen

[guns01]

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

nice. full incline is good for hitting calves/glutes or that's what you hit after?

cant take credit for this trick with calves cause i got it from ab5150. what you do is on every step you come up on your first two toes and contract the calves hard. i do the exact same thing with hams and glutes for the other half of cardio. each step you squeeze both for a hard contraction. this has added quite a bit to my calves and the detail it adds to the glutes and hams is just silly

[chris32]

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

nice. full incline is good for hitting calves/glutes or that's what you hit after?

[guns01]

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

am fasted cardio:

20 minutes tread full incline glute/calves

got beat in this morning by a fake ass wanna be mma fighter thats about 40 something. another one of those that cranks it wide open lays across the top and holds on for dear life. once again getting absolutely dic

[guns01]

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

traps/delts:

15min step mill warmup glute/calve
db shrugs 55x20 65x20 85x20 95x20 105x18 65x20
bent over db lats 10x30 15x25 20x20 25x20 30x14
db lats up and down rack us10x10 us15x10us 20x10us 25x10us 30x10ds 25x10ds 20x10ds 15x10ds 10x10ds 5x10 i went up till i had to cheat to get the last few for 10 and then came all the way back down to 5lbs. i did this run 3x
db front raise 15x20 20x20 25x15 30x12
hs shoulder press facing seat 45x20 70x20 90x15 115x12
20 mins cardio treadmill
done in 1 hour 20 minutes and felt great. crazy sick pump. great workout

[guns01]

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

am fasted cardio:

20 min step mill glutes/calves

nothing new today, hump day so it should be a good day

i got to give some major props to ab5150 on the dc cardio twist. my calves have grown a bit my legs are splitting and peeling faster and my glutes have already split also. the glute/calf trick def works and makes a huge difference in a very shot period of time

[guns01]

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

back/tris:

15 min step mill warmup glutes/calves
foam rolling
cable pullovers 80x30 100x30 120x20
seated low pulley rows(one arm) ts 30x20 ts 40x20 ts 50x20 ts 60x12 ts
high cable pulldowns to chin ts 80x20ts 100x20ts 110x20ts 120x18 ts
low cable bent row ts 80x20 100x20 110x20 120x15
cobra pulldowns ss 50x20ss 70x20ss 80x20ss
machine pullovers 90x20 105x20 120x20
dc stretching
straight bar pressdowns 80x30 100x30 110x30
straight bar pressdowns ss 90x20ss 100x20ss 120x15ss 140x14ss
reverse grip pressdowns 80x20 70x20 60x20 50x20
db skullies 30x20 40x20 50x15 55x12
one arm overhead db extensions 25x20 30x20 35x15
dc stretching.
looking pretty freaking nasty today. probably best shape this early ever

[guns01]

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

am fasted cardio as usual:

20 minutes step mill glutes/calves
foam roller work

feeling pretty damn good to

[guns01]

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

chest/bis:
15min warmup step mill glute calves
foam rolling
flat db press 50x20 60x20 80x20 100x15
hs incline press ss 45x20ss 90x15ss 135x12ss 70x20ss
iso wide chest press 45x20 90x20 115x15 90x15
pec dec flyes 60x20 75x20 90x20 105x15
dc stretching
standing db curls 20x20 30x20 40x15 50x12
machine preacher curls 25x20 35x20 45x15 55x12
db hammers 25x20 35x20 45x15 55x10
done for the day

[guns01]

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

i was thinking along those lines,but i needed clarification.........well though out bro

yeah man thanks. i am getting to old and far into the game to keep my bp super high all the time. this keeps it good to go and let's me still push the numbers needed to move to the next level

[wutlisstrice]

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

i was thinking along those lines,but i needed clarification.........well though out bro

[guns01]

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

So as i started reading for the top what caught my evey was the cycle,the tne/drol/dbol....i know of that,the you added in drol also on your off day,am i correct?is there a particular reason i ask because i've never seen it done and it seems intresting

i did this to increase the mgs and to cut down on the amount of oils i am pushing. with the inject version of drol you get a carry over or build up if you will and it hangs out for 48-72 hours. so what i do to keep from spiking my bp up to high and maximize the mg's without pushing more oil is add the tabs in on now workout days. it is very effective and my liver values arent to far out of the normal range with this practice

[wutlisstrice]

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

So as i started reading for the top what caught my evey was the cycle,the tne/drol/dbol....i know of that,the you added in drol also on your off day,am i correct?is there a particular reason i ask because i've never seen it done and it seems intresting

[guns01]

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

am fasted cardio as usual:

20 minutes step mill glutes/calves
foam roller work

starting the new week to greatness.