Follow Along G's Run to the NA's

[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.

[guns01]

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

am fasted cardio:

20 minutes step mill glutes and calves
foam rolled lower back and legs

that's it for today. get some nice rest and relaxation going on for a change

[guns01]

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

back/tris:

going to start this off with the freaking gym was shithouse slammed and i had good plans going in and they got shitcanned very quickly.
15min step mill warmup glutes calves
foam roller low back and upper back
machine pullovers 75x30 90x30 105x25 120x20 150x20
v bar low pulley rows 90x20 105x20 120x20 150x15 180x12
meadows rows(think that is what they are called) 25x20 50x20 75x15 100x12
wide grip pulldowns ss 90x20ss 105x20ss 120x15ss 150x15ss
hypers x20 25x20 35x15 45x15
dc stretching
vbar press downs 60x30 75x40 90x35
reverse grip pressdowns 70x20 90x20 100x20 120x15
machine dips 140x20 180x15 230x12 180x15
one arm over head db xtensions 25x20 35x20 45x12 40x14
dc stretching
done sir done

[guns01]

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

am fasted cardio:
20 minutes step mill glutes calves.

so my wife announces to me yesterday that our cardio is going up to 30 minutes next wk. i said oh yeah really, would that be a good idea considering that we are still about 16wks out from the first show and will be doing this until the middle of july? i just got the fml look out of her and the good point response

[guns01]

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

hams:

15min step mill glute calves
seated leg curls 60x30 75x30 90x25 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10 rnd 2 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 3d rnd as 60x10as 75x10as 90x10as 105x10as 120x10as
sl deads 45x20 55x20 65x20 85x15 105x12 back tweaked a little bit but i dont think it was anything major
standing one leg curls 20x25 30x20 40x20 50x20
walking lunges 40/4 40 yards and finished with body weight for 2 more sets
20 minutes step mill glute calves

[guns01]

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

thanks for the info guns. yeah that woulda been a good laugh in the morning lol

anytime man. any questions or feedback throw them up in here. that's what this thread is for as well as you guys to see what i do to get up on stage locally and nationally

[chris32]

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

thanks for the info guns. yeah that woulda been a good laugh in the morning lol

[guns01]

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

am fasted cardio:
20 minutes step mill glutes and calves

beat the fatties in today. funny thing is one of the skinny fat guys got on next to me, sprawled all out on the bars holding on and got tossed off. i didnt even look over at him or acknowledge that i saw his stupidity or waste of time. he was literally holding himself up with his shoulders and arms with his legs just going through the motion. i guess his arms got tired 2 minutes in and his legs couldnt keep up so it slammed him into the floor. good really am funny story and sight right there

[guns01]

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

thanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?

yeah, i was saying if you can train 5 days a wk or 6 thats a good way to maximize growth. giving major muscles their own day and hitting arms on their own day. best that i have found is a total of 16-24 sets for chest delts back and legs. then 8-12 sets for bis and around the same for tris. you can keep say bis at 8 if they are dominate and tris a little higher or vice versa. that is what i normally use for myself and for the clients that i have worked with. you can go a little higher set wise on back and legs but you have to go off of energy and feel. not an excuse to be lazy but you know the feeling when you killed it in 12 sets or so and are ready to eat

[chris32]

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

thanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?

[guns01]

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

keep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks

that will work man. thing is, if arms are a weak point and you arent pressed for time then you can and should give them their own day. now if you need to work body parts together you will find most of the time that you will get better results from say chest or delts with bis and back with tris. this will give you a fresh muscle that was only somewhat stimulated and it is primed for training. this split i am running now is a bleed off from last year working with someone that trains and is a top pro. now what i normally do and i will start back doing next off season and prep is:
mond chest/calves
tues back/abs
weds traps/delts/calves
thursday quads
friday arms/abs
sat hams
sunday off.
i will normally combine hams/quads every other wk for an extra day off to recover better. you notice how the setup works push pull push legs arms. this gives the smaller muscles in the arms a little break before hitting them again. also gives the tris a rest between chest and delts

[chris32]

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

keep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks