Follow Along G's Run to the NA's

[guns01]

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

am fasted cardio:

20 minutes step mill glutes and calves

cardio will not go up in duration until the full blown prep kicks off in case anyone is wondering that is following along

[guns01]

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

am fasted cardio as always:

20 minutes step mill glute and calves

[guns01]

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

nice guns. you are a machine!! keep up the good/hard work bro

thanks man.

[chris32]

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

nice guns. you are a machine!! keep up the good/hard work bro

[guns01]

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

am fasted cardio:

20 minutes step mill glute/calves

no training today, just relaxing and eating. much needed rest for sure. and the funny thing is i was thinking maybe i am coming down with something after yesterdays gym debacle but i feel fine today. it was the heat and being in a depleted state that jacked me up for sure

[guns01]

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

am fasted cardio
20 mins treadmill full incline got beat in this am

back/tris:
15 min step mill warmup glutes calves
machine pullovers 90x30 105x20 120x20 135x20 150x20
wide grip pulldowns 105x20 120x20 135x20 150x15 165x12
wide grip low pulley rows 120x20 135x20 150x15 180x12
one arm db rows 50x20 70x20 90x15 100x15
hypers 25x15 35x15 45x15/2
dc stretching
db skull crushers 25x30 35x20 45x15 50x15 60x10
one arm cable pushdowns 30x20 40x20 50x15 60x12
dips 90x20 180x15 270x12 180x15

cut the workout short. no post workout cardio. the gym was stupid hot and as soon as i started warming up i felt sick. pump and feel was good but the excessive heat was making me sick at my stomach. i still get a halfway decient session in but would have been 100x more productive without the heat

[guns01]

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

dont faint, i am posting this up for baby1 and mrzdiva. this is my post season binge this past contest season. i only do this for a very short period of time though haha. take a look:

ok bow. i know you are going to tear into me but i do this for about a wk to 2 wks after a long prep. then i go back to eating the way i am supposed to. now i wouldnt recommend any normal person to try this feat of feasting but i am a sugar junkie and i worked my ass off. so i come off stage and this is how i started:

1-20oz sweet tea
1- 1/2 gallon of cherry limeaid flavored water jug (distilled of course and sugar free)
headed to tgi fridays for dinner (normally i slay hooters but we dont have a tgi fridays near home and the wife had never eating it. i let her pick cause she worked just as hard as i did helping)

1- plate of fried motzerala sticks with maranara sauce
1- spicy beer cheese burger with jalopenoes
2-large orders of season fries
1- chocolate pb pie
probably about 2 gallons of sweet tea (waitress left me two pitchers) i dont have anything carbonated since my fiasco in 2010 and i learned my lesson.
1- rollo mcflury
4- chocolate chip cookies
and i went to bed. got up at 530 and headed to ihop:
lots of sweet tea and coffee
gravy biscuits with sausage and eggs
side of sour dough toast
1 stack red velvet pancakes
1 stack strawberry banana pancakes.

sorry i forgot to add in:
large caramel latte from krispy kreme
2 dozen assorted doughnuts from krispy kreme.
these are also something we dont have at home and when i do a show it is a ritual to indulge in these nasty fried tasty pastries

that has been it so far. i am still filling pretty good and re hydrating is going very well. i am actually excited to get started up bulking clean again here very soon. i may add to this later today cause i am not done just yet lol. i am a machine

[guns01]

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

am fasted cardio
20mins step mill glute calf (yeah buddy beat the fat kids in)

hams:
15min step mil warmup glute calves
foam roller
lying leg curls 60x30 70x25 80x20 90x20 100x20 110x20 120x20
butt blaster machine 50x20 60x20 70x20 80x20
db sl deads 50x20 70x20 80x20 90x15 100x15
walking deep stride lunges 40 yards 40lb db/4
dc stretching
no post workout cardio because i was wrecked. not just a little but big time. did that in about 70 minutes today

[guns01]

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

20 min am fasted cardio step mill glute calve killer

traps/delts:
15min step mill warm up glute calves
db shrugs 50x20 70x20 85x20 95x20 105x20 120x12 dropped to 50 and banged out 15
bent db lats 10x30 15x25 20x20 25x20 30x15
standing overhead press 95x20 115x20 135x15 155x15 175x12 95x20
db lats 10x30 20x25 25x20 30x20 35x15
rear delt pec deck 45x30 60x25 75x20 90x15
dc stretching
20 mins step mill glute calve twist

felt pretty good today. first time in 10 years i did standing overhead presses. pump is pretty nasty every single workout and cramps are only sway after am cardio.

[guns01]

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

Got you. I have already built a new grocery list based off your post. Thanks for sharing this invaluable info bro. Guys really need to check this log out.

thanks man, been at this game for a very long time.

[guns01]

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

Bro you really are smashing it for sure. What time do you start and stop eating? Just curious.

first meal is between 5 and 6 and i stop at no later than 8pm

[sensitivenips]

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

shoot me your stats and i will put you on the right path. my way, is far less painful and you will save more lean mass in the long run and not be ready to eat your cpu couch or pets for the most part haha

great man. i will create a thread once i get my bf% reading again, and list all that good stuff in there.

[guns01]

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

chest/bis/cardio:

no am cardio this morning. took a day off after legs to let my knee get a small break. the wife is sick also and she didnt want to go. hard to do am cardio without my cardio partner lol. i always take one day off a wk from cardio and it just happened to fall onto today.

15min stepmil warmup glute calve
bench press 135x20 185x20 225x20 315x10/2
incline db press ss 50x20ss 70x20ss 90x20ss 100x15ss
around the world flyes 15x15 20x15 25x12 20x15
hs incline ss 45x20ss 90x15ss 135x12
hs decline 45x20 90x20 135x15
cable flyes 40x30 60x20 80x20
dc stretching
standing cable curls as 50x10 60x10 70x10 80x10 90x10 100x10 110x10 120x10 drops 120x10 110x10 100x10 90x10 80x10 70x10 60x10 50x10 40x10 30x10
hs preachers 25x20 35x20 45x20 55x20
db hammers 30x20 40x15 50x12

20 min step mill glute calves
done in just under 2 hours

[guns01]

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

early early am fasted cardio as always:
20 min step mil glute and calve twist

quads:
15 minute step mil warmup glute calve
leg xtensions 45x50 60x40 75x30 105x20ss 120x20ss 135x20ss 150x20ss pause for hard contraction at top and bottom
static wall holds ss 1min/4 all supersets
squats ts 135x30ts 185x25ts 225x20ts 275x20ts
one leg leg press ts 140x20sl (20both)ts 260x20sl(both 20)ts 340x15sl (both 20)ts
walking narrow lunges ts bw 50yards/4
the last 3 exercises were a triset with no rest in between. made my training partner throw up and lay down in the floor and she is a trooper. great quad pump and very painful. knee still isnt 100% and i am saving moving heavy weight for the event that's coming up. great workout today though

[guns01]

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

Will have to check out gaba next time I go to health food store...thanks for the info

tgb has it pretty cheap as well as a lot of other online stores. it is def a good investment just for the sleep assistance for damn sure. i took about 3 months off of it this year just cause and not for any particular reason