Follow Along G's Run to the NA's

[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

[guns01]

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

My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.

my wife has gotten so in tune to my eating she can eye ball portions to within an oz or 2 max without weighing it. she used to prep all my food and i would say hey did you weigh that? nope dont need to. then i would check it and it would be right on the money or just a touch over or under. she can still do it to this day. she always calls me out over or undereating when dieting too. always busting my nuts. nothing like 6wks out and the boss says you didnt get all the carbs in today did you? nope to full. not going to win with that approach haha

[Ezskanken]

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

no problem man, it comes straight out of my log book. only thing i am not doing every day here is my meals just 1 set for the week cause i eat the same thing every day

My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.

[guns01]

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

Loving the log so far guns! Thank you for doing this!

no problem man, it comes straight out of my log book. only thing i am not doing every day here is my meals just 1 set for the week cause i eat the same thing every day

[Ezskanken]

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

Loving the log so far guns! Thank you for doing this!

[guns01]

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

this weeks meal line up minus thursday. probably be adding a lb of turkey in a time or two on friday also

meal 1:
16oz top round
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 large sweet potatoes
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

this was what last week looked like

meal 1:
12 whole eggs
2 cups oats
2 slices ezekel toast
acv
meal 2
16oz top round steak
2 cups brown rice
meal 3 (post workout)
100g whey with 2cups almond milk
1 1/2 cups cream of wheat
meal 4
16oz top round steak
2 cups oats
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2 cups oats
2tbl spns coconut oil
meal 6
16oz top round steak
2 medium sweet potatoes
2tbl spns coconut oil
acv
meal 7
100g whey in water.

[guns01]

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

quads:

15min step mil
lying leg curls 45x30/3
leg extensions 45x50 60x40 75x30 105x20 120x20 135x20 150x15 165x15
squats 135x20 225x20 315x15 405x12 405x10 stopped short cause knee started getting a touch irritated
leg press 200x50 400x40 600x30 700x20 800x15
static holds 1min/4
sissy squats no weight x15/4

done for the day.

note: not feeling it at all today. cold and rainy and my joints were already achy before i even went in. i knew it was going to be crappy and as soon as i went to start warming up my guts started rolling on me so that is pretty much a day ender. pushed through though and got it done

[guns01]

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

cardio only today:

nice boring day with the mrs. 30 minutes tread full incline at 3.0 mph

[guns01]

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

[QUOTE=jamescb77;1029492]Sounds like a great plan just seems like if you can go from 290 to 225 or less you are a little fluffier than 8-10%. This is a great log and I look forward to following it.[/QUOTE

ask anyone who has seen me. i dont carry more than 10% and if i do i back off on carbs and fat and turn the cardio up. i am still trying to find the balance of holding max muscle while keeping razor sharp conditioning. and just as an fyi for everyone i naturally carry anywhere from 10-15lbs of water until i start depleting water. doesnt matter what i eat, what i take or how much cardio i do it is how my body is.

[jamescb77]

Sounds like a great plan just seems like if you can go from 290 to 225 or less you are a little fluffier than 8-10%. This is a great log and I look forward to following it.

[guns01]

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

today:

nice and simple 30 minutes on the step mill and some light lower ab work:
hanging knee ups 6x15
lower ab machine 40x15/4