Follow Along G's Run to the NA's

[guns01]

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

how quickly would you say someone can drop 5% bf w/ minimal muscle loss? body type: ectomorph.

yikes man. a whole lot of variables on that to give a real number. for us we normally drop low and slow with about 1-3lbs a wk. the thing that sucks is the methods you need to drop bf fast are also going to cause quite a bit of muscle loss with it. best suggestion i could give is to find what your bodies maintaince need for carbs is and cut that by 50. obviously you still need 1.5-2g of pro per pound of lean mass and just a touch of healthy fat. that will get you headed where you want to be

[guns01]

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

I need those squat numbers.
Am I reading it correctly? 500lbs for 3 sets of 10.

yeah that is correct man. i can squat some serious weight for pretty weight but i usually only go up above 315-405 about every 3 or 4 months. i try to keep squats toward the end of my workouts now so the weights are not as heavy to protect the wear and tear on my knees. i have already built pretty big and thick wheels at this point so i am just bringing the up a little more each year and focusing more so on the seperation and density for the rest of the time

[suprfast]

quads today and it was as hard core as i could get:

15min step mil
leg extensions 30x50 45x40 60x30 90x25 120x20 150x20 180x20
squats 135x20 225x10 315x10 405x10 500x10/3 225x15 yep they are all atg every single rep with a 2 second pause in the hole and a hard contraction at the top for 2
leg press 200x50 400x40 600x30 700x20 800x15
static hold on wall 4 sets 60 seconds
leg extensions dropsets 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did these for 3 rounds

pretty brutal pump today. felt good even after yesterdays gut debacle and being a day behind

I need those squat numbers.
Am I reading it correctly? 500lbs for 3 sets of 10.

[chris32]

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

man g that is some serious training and eating bro!! i love it and it definitely helps motivate me as well!! i'll definitely be following... can't wait to see some pics

[sensitivenips]

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

how quickly would you say someone can drop 5% bf w/ minimal muscle loss? body type: ectomorph.

[Anabolic5150]

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

I was having a very hard time getting re-motivated to get back on my diet, back to training, taking my supplements etc since I got sick and then went to Mexico for Christmas. So I just spent the last 30-40 minutes reading this entire thread and it inspired me to get my fat ass back in the gym, on the treadmill, eating right and taking my needed supplements.

I want to say to guns01, thank you Brother!! Although we have never even been in the same room, you have kicked me in the ass and got me back on track. Gotta pack up and get to the gym, weights and cardio are calling!!

[guns01]

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

im along for this ride......at how many weeks out do you go in to full on prep? i hear its somewhere between 12-16 weeks....i guess it would be depending on where you at....

yeah normal prep is 12wks. i got a head start with this opportunity that presented itself so mine will be about 17wks total. full swing and carb cycle style diet will start the final week of janurary for the spring shows

and thanks for following along. i didnt think there was a lot of people following along

[xxd1v3r]

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

im along for this ride......at how many weeks out do you go in to full on prep? i hear its somewhere between 12-16 weeks....i guess it would be depending on where you at....

[guns01]

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

early am fasted cardio 20minutes on eliptical unfortunately. their is a pair of momos on the machines.

hams:
15min step mil warmup glute only today. calves are brutal sore
leg xtensions 30x30 45x30 60x30
seated leg curls 75x30 90x30 120x20 150x20 180x15 195x15
romanian deads 4sets 135x20 185x15/3
sl deads 135x20 185x20 225x20 275x15 315x12
walking lunges 40/40 yards 4 rounds
lying leg curls 60x20 80x20 100x20 110x20
cardio 20min step mil glutes only
done in under 2 hours

[guns01]

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

am cardio fasted step mil 20 mins glute calve twist. i have been doing this for a while now and forgot to add it to my training posts. sorry about that

delts/traps/light calves
15 min step mil warm up glute calve
toe press 110x20 150x20 170x20 190x20 210x15 these are done with a 2sec contraction slow negative and a 5sec hold in the stretch position
bb shrugs 135x50 185x25 225x20 275x20 315x15
low pulley riope rear delts 30x20 45x20 55x20 65x15
cable side lats btb 10x20 20x20 30x20 40x15
cable upright row to front raise 40x30 (way to light) 70x20 90x15 100x12
bb front raise on 30deg incline 20x25 30x20 40x20 50x12 these are done with a 2 sec pause on the contraction slow negs
machine press 50x50 70x50/2
20 min step mil glute calve

done for the day.
diet sucks as always starving it up a bit. quads are still a bit sore lol. good times, training partner is back after being sick. she dropped 15lbs and i jumped her cals up to 3500 to prime for the prep

[guns01]

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

I bet your grocery bill was sky high!!

you know everyone says that to me as well but the truth of the matter is that when you eat a prep style diet it is almost half the cost of eating normal or while bulking

[guns01]

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

happy new year and game on to the journey of dominating it in 2013:

chest/bis/abs
15min step mil warmup glutes calves
hs incline press 45x20 70x20 90x20 115x15 135x15 pause at the top and pause in the stretch
low incline wide press 40x20 50x20 60x20 70x15
low incline around the world flyes 10x30 20x20 30x20 35x15
cable crossovers 40x30 50x20 60x20
dc stretching
stand bb curls 40x20 50x20 60x20 80x20
db preachers 25x20 35x20 45x15 50x12
db hammers 20x20 30x20 40x20 50x15
dc stretching
machine crunches 30x20 40x15 50x15 60x15
cable crunches 40x15 50x15 60x15 70x15
20 minute step mil glutes and calves.

quick report: legs are sore as hell and very stiff. a little tired cause we were up late for the new year. game face is on and am fasted cardio to begin on thursday at 4am sharp. time to tear it up fellas

[RockShawn]

I use to eat 5 pounds of frozen broccoli every 3 days, god I hate broccoli now. Natures scrub brush is what it is!! Lol

I bet your grocery bill was sky high!!

[RockShawn]

I ate two artichokes last night and I scared the dog after dinner with my gas.

Nice!!

[suprfast]

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

I ate two artichokes last night and I scared the dog after dinner with my gas.