Follow Along G's Run to the NA's

[guns01]

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

i am glad we got a good following rolling along here and that i can motivate and help people with the monster making part and transition over to freaky shredded mode. sucks to make the transition but it is all part of the process.



am fasted only cardio today:

20 minutes step mil glutes only. calves are still wrecked to pieces haha.
i enjoyed a blueberry black coffee from dd this am post cardio for a small treat. sad but black coffee is a treat with the sugar free flavoring in it.

[xxd1v3r]

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

damn thats a work out right there......guess i need to step it up some more

[guns01]

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

early am fasted cardio 20 min step mil glute twist only calves are still freaking brutal sore

back/tris
15min step mil warmup glute only again
machine pullovers 90x30 120x20 150x20 165x20 180x15
hs rows 45x20/2 100x20/2 125x15/2 these were done close and wide grip for the pairs of sets
standing vbar pulldowns ts 105x20ts 120x20ts 150x15ts 150x15ts these are done where you stretch the lats as far as possible in the hole then arch the back and pull to the midsection on the contraction (brutal)
high rope pulldowns ts 70x20ts 90x20ts 100x20ts 120x15ts
low rope row 70x20 90x20 100x20 120x20
rack pulls 135x25 225x20 315x15 405x12
dc stretching
vbar pressdowns 80x30 100x30 120x30 140x20 150x20
sb reverse pressdowns 140x15 120x15 100x20 90x20
cg bench press 135x20 225x15 315x12x10
one arm oh db xtensions 25x20 35x20 45x12x10x6x3 last set done nonstop.
dc stretching
no cardio today post workout.

[guns01]

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

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

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

[chris32]

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

just reading the thread again... wow!! all i can say right now lol

[sensitivenips]

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

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

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

[guns01]

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

thanks man. this is going to be the best finished product by far and i always tear it up every year anyway. looking for 3-5 more pounds to hit the top of the heavies and the same conditioning i always bring. this is the key to killing it

[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....