Follow Along G's Run to the NA's

[Anabolic5150]

that is a fact sir. food is the most important aspect of any program. if you dont stay in a positive nitrogen balance 24/7 then you are just basically spinning your wheels. no amount of training of supplements can offset what food does for the body

Gospel truth right there!!

[guns01]

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

good looking log my man. Can't wait to see how it goes. How old are you? You shooting for supers this year?

i am in my 30s lol been in the game for a long long time. started competing as a measly teen and now trying to be one of the big guys. i always shoot for the supers but i wont let conditioning prevent me from dropping into the top of the heavies. my goal for this year would be to hit the top of the heavies in top condition by the end of the competitive season but we will have to wait and see what my body does as i transition gears

[guns01]

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

The focus on diet jumps out at me, I appreciate that you know it's importance.

that is a fact sir. food is the most important aspect of any program. if you dont stay in a positive nitrogen balance 24/7 then you are just basically spinning your wheels. no amount of training of supplements can offset what food does for the body

[jamescb77]

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

good looking log my man. Can't wait to see how it goes. How old are you? You shooting for supers this year?

[Anabolic5150]

The focus on diet jumps out at me, I appreciate that you know it's importance.

[guns01]

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

check in on this one daily everyone following along. i stopped putting my daily meals in unless i change something cause i eat the same way everyday during the wk. i change how i eat every other week so i do one day only. i go high carb for a wk and then medium carb for a wk. workouts change every time for the most part also. got to keep them muscles confused and guessing each and every time

[guns01]

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

back/tris

15 min step mill
machine pullovers 80x30 100x25 120x20 140x20 150x20 160x15
v bar pulldowns 90x20 105x20 120x20 150x15
hammer strength rows 45x20 90x20 135x15 180x12
one arm db rows off db rack 50x20 60x20 80x20 100x20 120x15
deads 135x20 225x20 275x20 315x15

db skullies 25x25 30x20 40x20 50x15
over head rope extensions 60x20 80x20 100x20 120x15
close grip bench 135x20 225x20 315x15/2
vbar pressdowns ds 140x10ds 120x10ds 100x10ds 80x10ds 60x10ds 40x10 2 rounds

[guns01]

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

hammies:

15 min step mil
leg extension 30x50 45x40 60x30 (workout partner kept pace on these so i may have to step it up a notch on the warm up)
lying leg curls 60x30 70x25 80x20 90x20 100x20 110x20 120x20 these were done with a 2sec pause at the top with a slow neg contracting glutes and pushing hips into pad on the down stroke
glute ham tie in on hip sled 50x15 60x15 70x15 80x15
reverse hacks 90x20 180x20 270x15 360x15 450x15
walking db lunges 40/40yards 4 sets
modified leg curl on lying leg curl machine 40x20 50x20 60x20/2 (these are done kneeling on the end of the pad, keeping upper body upright and curling the leg for the top third of the movement. stack never touches)
done

[guns01]

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

traps/delts:

15 min stepmil
bb shrugs 135x50 185x50 225x50 135x50
rope pulldowns for rear delts 45x30 60x25 75x20 90x20 105x20 75x20
machine laterals 50x20 60x20 80x20 100x20 120x15
sm btn press 115x50 135x50 185x50
db laterals 20x20 25x20 30x15/2

[guns01]

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

chest/bis:

15 min step mil
pec dec 60x30 75x25 90x20 105x20 120x20 150x15
incline db press 50x20 60x20 80x20 100x20 110x20
flat bb press 135x20 225x15 275x15 315x12
hs incline 45x20 90x15 135x15
alternating db curls 20x20 30x20 40x15 50x12
db hammer curls 25x20 30x20 40x15 50x15 60x12
close grip cable curl ds 100x10ds 80x10ds 60x10ds 50x10ds
wide grip cable curl ds 100x10ds 80x10ds 60x10ds 50x10
reverse grip cable curl ds 80x10ds 60x10ds 50x10ds 40x10

that was it for the day. trained with my new project and i didnt want to get to crazy on her. she will be up to full speed next week for sure hopefully after hams on thursday. she was wrecked pretty good after back and tris but her recovery is super fast at only 3 days. should be interesting

[guns01]

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

quads:

15 min step mil
leg xtnesions 30x50 45x40 60x30 120x20 150x20 180x20 195x15 210x15
adductor ss 100x20ss 120x20ss 140x20ss 160x20ss
abductor 100x20 120x20 140x20 160x20
static hold wall sits 4/1 min each
leg press 200x50 400x40 500x30 600x25 700x20 800x20
squats 135x20 225x15 315x15/2
leg xtensions 105x20 120x20 150x20

done for the day. dropped calves off this workout cause they are still a bit tender.

[guns01]

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

cardio only this weekend. did the step mil both times for 45 mins. nothing really cool going on just eat chill and watch football aside from the cardio.

[guns01]

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

back and tris:

15min step mil as always
cable pullovers 60x30 70x25 90x20 100x20 120x20 100x20
chinups x10/4 (ok these are brutal, did with a long stretch at the bottom and a 2 sec pause and hard squeeze at the top and a very very slow negative)
bent rows 135x25 185x20 225x20 275x15 315x15 365x12
one arm cable rows 30x20 45x20 60x15/2
bent cable rows with rope 60x20 80x20 100x20 (polished off with these)
v bar pressdowns 80x30 90x35 100x40 120x20 140x20
reverse one arm pressdowns 40x20 50x20 60x15 70x12
one arm overhead db extensions 20x20 30x20 40x15 35x15 30x20

that was it. picked up my new training partner for my run into the spring shows today. going to be a hell of a good run. i got a good feeling about this one

[guns01]

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

hams only today:

15 min step mil warmup as always
seated leg curls 75x30 90x30 120x25 150x20 180x20 195x15 215x15
db leg curls 15x25 20x20 25x20 30x20 35x15 (try these they are stupid brutal)
standing one leg curls 30x25 45x20 55x20 65x15
stiff leg deads 135x20 185x20 225x15 275x15
db lunges 40-40yards 4 rounds
vertical leg curls on lying leg curl machine (explain below) 30x30 50x25 80x20 (testing these out)
ok on the lying leg curl machine you move knee at the end of the pad propping yourself verical on your hands. your raise the weight up to your ass just like a normal leg curl. it is almost a modified standing leg curl but the movement will be felt in the upper ham/glute tie in area. this of course is a finishing movement.

ok brief breakdown of the last quad and ham day. i had a lady friend at the gym manned up and said she wanted to learn how to properly wreck her legs. she is a little bitty thing and is in great shape already but in a normal person good shape. she wants to bring up her legs and shoulders so she wanted to give it a go haha. so quads monday and killed it. she was in on tuesday and said they were a little sore and tight but she was good. she didnt show up on weds at all cause she said she couldnt walk. she soldiered through hams today like a champ haha and she wont be worth anything this weekend. i killed her again with a moderate workout today. good times

[guns01]

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

got to admit to a cheat i had today. i had a bowl of corn pops with one of my 16oz steaks today. dont feel guilty and it was pretty good to. will lower my carbs in the am tomorrow to balance it out maybe. it depends on how i feel when i wake up