Follow Along G's Run to the NA's

[Ezskanken]

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

contemplating adding in anabolic's dc stretches into my program as well. what does everyone think?

Those stretches are the real deal bro. Especially getting into them as soon as your done with that particular body part is brutal! They all suck ass doing, but they work I know that.

[guns01]

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

contemplating adding in anabolic's dc stretches into my program as well. what does everyone think?

[guns01]

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

quads only with new partner lol:

step mil warmup 15 mins
foam roller on it band area lower back upper middle back and front quads for 10 minutes. trying to loosen up the area from the weather
leg xtensions 45x50 60x40 75x30 105x25 120x20 135x20 150x20 180x15 (these are done with a 2-3 sec pause at the top followed by an extra 10-15 partials at the bottom when failure is met)
static holds on wall 1min/4sets
leg press 200x50 400x40 600x30 800x20
squats 135x25 225x20 315x15/2
sissy squats bwx20x15x15

done for the day and pretty wrecked. new partner hung pretty well. she is strong as a bull and i am breaking her in slowly so i dont knock her out all week with one leg workout

[guns01]

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

i am also going to throw out there that my damn knees elbows and back are wrecked from the damn weather change. being blown up and all the crap done to my body doesnt pay off when it gets cold. lots of warming up but man i sure pay for it when i cool down.

[guns01]

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

Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?

yep much slower on the scale but at the same time everyone swears that i am bigger and heavier than i actually am. so in the 280s i look to be over 300lbs or so that's what people tell me but to me i dont look any bigger or different. to be honest though i am using light cardio to enhance metabolism stay more heart healthy and help my endurance in training. not to much emphasis put on the fat loss cause that is just a by product for me anyway. i do feel a whole hell of a lot better though

[Ezskanken]

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

Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?

[guns01]

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

nothing but 30 minutes cardio on step mil for 30 minutes this weekend

[guns01]

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

Damn! Leaving room for turkey!? That's some food intake right there bro!

i can put it away man. i got a buddy that is over 300lb and he cant eat as much as i can. didnt start out that way but i can now haha

[Ezskanken]

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

Damn! Leaving room for turkey!? That's some food intake right there bro!

[guns01]

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

Did you get to enjoy the food yesterday brother

haha absolutely did. looked like this and i logged it:

meal 1
16oz top round
2 tbl spn coconut oil
1 tbl spn acv
meal 2
16oz top round
2 tbl spn coconut oil
meal 3
16oz shrimp (leaving room for turkey)
2 tbl spn coconut oil
meal 4
16oz white meat turkey breast
1 cup brocolli casserole
1 cup turkey stuffing
2 cups mashed potatoes
1 slice pecan pie
2 diner rolls
meal 5
16oz turkey
meal 6
100g whey shake
1 slice pecan pie

[guns01]

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

back/tris:

15 min step mil warm up
machine pullovers 90x30 105x25 120x20 135x20 150x15 165x15
seated low pulley rows 120x20 150x20 165x20 180x15
db rows on incline 40x20 50x20 70x20 90x15/2
wide grip pulldowns 120x20 135x20 150x20 165x15
v bar pulldowns 150x20 135x20 120x25 105x30
straight bar pressdowns 80x30 100x35 120x40 140x20 160x15
reverse pressdowns 100x20 120x20 140x20 150x15
one arm overhead db press 30x20 40x20 50x15 60x12

[Ezskanken]

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

Did you get to enjoy the food yesterday brother

[guns01]

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

hams on turkey day:

15 min step mil warm up:
seated leg curls 90x30 105x30 120x20 135x20 150x20 180x20 195x20
glutes on hip machine 50x20 60x20 80x20 100x20
lying leg curl 60x20 80x20 100x20 120x20
stiff leg deads 135x20 225x20 275x15 315x15
walking db lunges 40x40 yards/3

done for the day

[guns01]

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

traps/delts:

15 min step mil
db shrugs 50x30 60x30 80x20 100x20 120x15/2 70x25
reverse pec deck rear lats 30x30 45x30 60x25 75x20 90x20
rope pulldowns for rear delt 60x20 75x20 90x20 105x15 75x20
machine lats. 50x20 60x20 80x20 100x20 120x15
db lats 15x25 20x25 25x20 30x15
military press 135x50/3
bb shrugs 135x25 185x20 225x20 275x20

[guns01]

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

slacked on logging here. here are the last couple workouts:

chest/bis earlier in the wk:

15 min step mil warmup
pec dec flyes 45x30 60x30 75x25 90x20 105x20 120x15 150x15
incline press 135x20 225x20 515x5/5
cable crossovers 50x30 70x30 90x20/2
flat db press 80x20 100x20 110x15 120x15
db hammers 25x20 35x20 45x20 55x15 65x15
db culs 20x20 25x20 30x20 35x20 40x20 45x12
db preacher curl 20x20 25x20 30x18 35x15
reverse culs 75x20 85x20 95x15 105x12