Follow Along G's Run to the NA's

[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.

[Anabolic5150]

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

it isnt that bad but it is kind of bland. the bad part for me is that it bloats me up a bit and gives me terrible gas. i am talking dog alpo gas farts bad

Eggs and broccoli and the wife says I sleep outside!!

[guns01]

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

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

it isnt that bad but it is kind of bland. the bad part for me is that it bloats me up a bit and gives me terrible gas. i am talking dog alpo gas farts bad

[Anabolic5150]

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

[guns01]

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

That's awesome gunz. I start prep next Tuesday myself. I like your list.

Any fibrous stuff?

yeah i eat broccoli as a filler but i normally dont count it or track it. i usually have a cup or 2 with my meals that dont have carbs mainly in the evening. then i have 2 tbl spns of physillum husk with my 1st meal 3d meal and final meal of the day until 3wks out

[RockShawn]

That's awesome gunz. I start prep next Tuesday myself. I like your list.

Any fibrous stuff?

[guns01]

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

i know no one will probably ask but i get the question a lot about what i choose and how i choose my clean and cutting down foods. well the first thing i look at is how much the will fill me up cause it is crazy hard to get any sleep when you are starving to death. sodium content cause i am a bloat monster and also how well my body leans out with certain foods. for carbs i only use 3 sources for dieting: oats cream of wheat and cream of rice. for protein i use a few different choices and they change as i get closer to show time due to sodium and trying to pull out that last bit of stubborn fat: tiliapia orange roughy, egg whites, extra lean cuts of beef (only on 0 carb days) 97/3 ground turkey, and boneless skinless chicken breasts. the chicken and eggs are eliminated at 4 or more weeks out due to sodium. for fats i keep it pretty simple: coconut oil flax oil and omega 3 fish oils. that's about it and if you track along you will see i add stuff in and take stuff away as i go as well as meals getting cut in half and i eliminate meals at the end completely

[guns01]

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

diet started yuck and sucks haha, love it thought.
quads:

15min stepmil warmup glute calve
roller work
lying leg curls 40x30 50x30 60x30 (warming knees)
leg xtnesions 45x50 60x40 75x30 90x20 105x20 120x20 135x20 150x20 165x20
one leg leg press 100x20+20(both legs) 200x20+20 300x15 +20 300x12+15
static holds 60secs/4
abbductor 100x20 110x20 120x20 140x20 150x15
abductor 100x20 110x20 120x20 140x20 150x20
walking lunges tight steps bw 40 yards x4 sets
dc stretching
done for the day. knee still isnt fully healed up so i am being easy. i know no one wants to see the squats missing but i really need to let this knee heal up completely so i dont blow something serious out. the roller helps out a ton but it is still a touch on the iffy side. i def pulled or bruised something in there for sure though. doesnt hurt but it is more of an irritating feeling like it needs to pop.

[guns01]

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

well fellas i am super motivated and glad you guys are following along. i will get up some mid way pics and show days pics up as they come not to mention small changes to my diet and my guinea pigs cycles and supplements along this great journey