Follow Along G's Run to the NA's

[guns01]

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

no am fasted cardio today. took my one day off from it today but still up at 4am yeah buddy.

traps/delts
standing bb shrugs 135x30 185x25 225x20 275x20 315x15 225x18
reverse pec dec 30x30 45x30 60x25 75x20 90x15
machine lats 50x25 60x25 70x20 80x20 90x15 (these actually pumped my shoulders up something fierce today and wrecked them)
db lats rotated to front raises 10x30 15x20 20x20 25x15 20x15
hs front military press 55x20 65x20 75x20 90x15
20 minutes step mill glutes and calves

great training day today. no issues feeling good, pumps good and everything is flowing today. the am cardio rest must have helped a little bit haha

[guns01]

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

chest and bis:

15 min step mill warm up glutes/calves
pec dec 45x30 60x25 75x20 90x20 105x15
hs flat bench press 45x20 70x20 90x15 115x12
hs incline 45x20ss 90x15 135x12 180x8
cable crossovers 20x30 30x30 40x25 50x20
dc stretching
standing bb curls 50x20 70x20 90x15 100x12
incline db curls 20x20 25x20 30x15 35x12
db hammers 20x20 30x20 40x15 50x12
20 minutes cardio treadmill again. killed by the new year fatties

wasnt playing on so much machine work today but was forced to do so due to the crowd. off my plan but had to improvise and still got a good training session in

[guns01]

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

am fasted cardio:
20 minutes treadmill

didnt beat the fatties in this morning

[guns01]

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

quads:

15 min step mill warmup calves and glutes
leg xtensions 30x50 45x40 60x30 75x20
squats 135x20 185x20 225x20 275x20 315x12
hacks 90x20 180x15 270x12/2
leg press 200x50 400x40 600x30
adductors ss 100x20ss 110x20ss 120x20ss 140x20ss
abductors 100x20 110x20 120x20 140x20
dc stretching

couple quick updates. gym is still retarded hot and almost unbearable to train in. i was ready to puke the whole work out so the pace was very slow. i saw some people that i hadnt seen since i started dieting and they are already seeing the huge changes. face is sinking in already and legs are hardening up like crazy.

[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