Follow Along G's Run to the NA's

[guns01]

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

cardio only yesterday and today well cardio with a twist:

30 mins step mil
5 min warmup
10 min stepping up on toes for a hard contraction
12 min contracting the ham and glute each step
3 min normal stepping.
give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season

[guns01]

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

back/tris

15min step mil warmup
cable pullovers 60x30 80x25 100x20 120x20 100x20
one arm db rows 50x20 60x20 80x20 100x15 120x15
hs row 45x20/2 90x20/2 135x15/2
deads 135x20 225x20 315x10 405x5/5 30-45 secs rest between sets
cobras (high pulley used for crossovers set high elbow pulled into back for peak contraction) 50x20 60x20 80x20 100x15
dc stretching
vbar pressdown 80x30 100x30 120x30 140x20
overhead cable extensions 80x20 100x20 120x20 140x15 150x15
db skullies 40x20 50x15 60x12 50x12
machine dips 90x20 100x20 110x20 120x15
dc stretching

freaking nasty workout today with a sick sick pump

[Anabolic5150]

It is brutal, in a good, sadistic way!!

[guns01]

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

hams/calves:

15 min step mil 10 minutes on first two toes for a hard painful contraction
leg xtensions 45x50 60x40 75x30
seated leg curls 105x30 120x20 135x20 150x20 165x20 180x15 195x15 205x15
stiff leg deads 135x20 185x20 225x20 275x15 315x15/2 did an extra 10reps each set in the hole for short contractions
lunges 40x40yards/3 sets
peak contractions on lying leg curls 50x20 60x20 70x20 80x20
standing calf raise 195x20 205x20 220x20 300x20 these are done with a 3sec contraction and a 5sec hold in the stretch
toe press 205x20 220x20 235x20 250x20 done in the same manner
dc stretching

did the stretching ab's way today and held it till i couldnt anymore lol. only 1 set this time and it is still just as freaking brutal

[guns01]

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

Do you ever give your digestive tract a break? just wondering with that much food if you ever take a day and eat light every so often.

i will take a weekend off about every 6wks and eat normal. after a show i also take off about 4-6wks and dont eat high protein at all just maintaince of about 2-250g a day and i stay away from heavy beef during that time frame. probiotics are a must year round and i use metamucil 3x a day for extra fiber. i dont log my greens but i try to get in a cpl servings of brocolli and aspargus every day. when i start dieting down i track everything tighter but for now it is mainly protein carbs and fat. contrary to popular belief sugar free metamucil doesnt make you crap like a mad man either once your body adjusts to it after 3 or 4 days.

[guns01]

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

Love the diet, may have to try coconut oil.

stuff is like gold man. i dont bulk or diet without it ever. great for everything and adds a ton of good calories into the eating plan. dont warm it up and put it in shakes cause then you have to spoon it out and eat it anyway. just pull a cpl table spoons and eat it straight up. it is tasteless but the texture kind of sucks haha

[jamescb77]

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

Do you ever give your digestive tract a break? just wondering with that much food if you ever take a day and eat light every so often.

[Anabolic5150]

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

Love the diet, may have to try coconut oil.

[guns01]

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

this weeks eating setup is supposed to be high carb but because of thanksgiving i opted to stay in the 3-400 range only:

meal 1:
12 whole eggs
2 cups grits
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
2 cups cream of rice
meal 4
16oz top round steak
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2tbl spns coconut oil
meal 6
16oz top round steak
2tbl spns coconut oil
acv
meal 7
100g whey in water.

[guns01]

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

delts/traps:

15 min step mil did something different today. last 10 minutes were done with me raising up on big toe for a pause with each step for calves. hurts like hell after about 2 mins for damn sure

bb shrugs 135x50 185x50/2 225x15 315x15/2
db lats 10x30 20x25 25x25 30x20
rear cable lats 50x20 60x20 70x20 80x20
sb upright rows 80x20 100x20 110x20 120x15
db rear lats 20x20 25x20 30x15/2
db front raise 15x25 25x20 30x20 35x20
machine press neutral grip ds 150x10ds 120x10ds 100x10ds 80x10ds 60x10 2d run 120x10ds 100x10ds 80x10ds 60x10ds 50x10
dc shoulder stretching 3mins

[Ezskanken]

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

it is a super food. it adds a bunch of calories 1 2-it helps joints 3-skin 4-hair 5-aids digestion 6-good for your lipid profile and did i say it adds calories haha. i love the stuff man and if i miss a day or two and dont get mine in i can def tell a huge difference. like i said before i am a cheap bastard so i get mine from walmart. usually go with the lb organic for about 6 or 7 bucks.

Damn, reading this just made me want to take a cople teaspoons right now! Be right back!

[guns01]

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

Guns I know you said you take your coconut oil with non carb meals, why is that? I was thinking of getting back on it, and usually take a cople teaspoons with my meals, especially over hot rice.

it is a super food. it adds a bunch of calories 1 2-it helps joints 3-skin 4-hair 5-aids digestion 6-good for your lipid profile and did i say it adds calories haha. i love the stuff man and if i miss a day or two and dont get mine in i can def tell a huge difference. like i said before i am a cheap bastard so i get mine from walmart. usually go with the lb organic for about 6 or 7 bucks.

[Ezskanken]

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

Guns I know you said you take your coconut oil with non carb meals, why is that? I was thinking of getting back on it, and usually take a cople teaspoons with my meals, especially over hot rice.

[guns01]

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

15 min step mil warmup
hs incline 45x30 90x20 135x15 190x15/2 ds 190x10 135x8 90x10 45x10
pec dec flyes 45x30 60x30 75x25 90x20
machine press ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10
dc stretches for 3 minutes
db incline curls 25x20 35x20 45x20 55x15 65x15
hs preachers ds 100x10ds 80x10ds 60x10ds 50x10ds 40x10ds 30x10
standing cable curls ds 150x10 120x10ds 100x10ds 80x10ds 60x10ds 50x10 did these for 2 rounds
dc stretching
hanging knee ups x12/5
cable crunches 50x15 60x15/3 50x15

done for the day

[Anabolic5150]

Dante's DC stretches can be added to any program.