Follow Along G's Run to the NA's

[guns01]

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

traps/delts:

15 min step mil
db shrugs 55x25 65x20 85x20 105x20 115x15 120x15
db lats 15x30 25x20 30x20 35x15/2
bent db rear lats 10x30 15x30 20x25 25x20/2
upright rows (ez bar) 75x20 95x20 105x20 115x15
db shoulder press 50x20 60x20 80x20 100x15 110x15
bb shrugs 135x20 225x20 275x15 315x15

that was it for the day. took my gym manger to a new gym to take a look at their equipment so it was a pretty crappy workout for me. felt good and strong but the db handles are larger than an olympic bar and it stays stupid packed. got it done though in and out in about 75mins total.

[guns01]

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

chest/bis:

15 min step mil
db bench press 40x30 50x25 60x20 80x20 90x20 100x20 110x15 120x15
incline db flyes 25x20 30x20 40x20 50x15
incline bb press 135x20 185x20 225x15 275x15
db hammers 20x20 25x20 30x20 35x15 40x15 50x12
db curls 15x20 25x20 30x20 35x15 40x15
db preachers (one arm at a time 15x20 20x20 30x15 35x12

done sir done. it was thick ass heffer tuesday at the gym today. i was thinking it was wild wilderbeast weds but remembered that it was only tues. i know that is messed up but i saw a lady that competed in bbing 2 years ago at 118lbs and saw her today and she had to have weighed close to 220 at 5-2. not muscle either. just dont see how dedicated people can let themselves slide that much. at 12% i feel like a cow myself and i just cant see how someone that looked that great could just go to crap that way. just blows me away

[guns01]

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

i added in the new sus 350 to the setup to raise my numbers a little and to give it a test run for the man. now keeping in mind that usually when i go with a compound that is over 300 it usually knots on me a little from time to time in different areas. well, i started trying those areas out around the end of last week and i hit both sides and then a hip. nothing, no pip, no lumps, and not even a little bit sore. i even tweaked one of the hits which normally causes a lump and a few days of discomfort and the next day it was like nothing was there. very impressed with this and for all you sus lovers, dont hesitate to pull the trigger on it. and for everyone thinking wtf, i thought guns was the omna master? well that is still the top end base of my bulk and it will not come out. i just added in a touch or 10 of the 350 to raise up my total test for shits and giggles. got to make that food and supplements do work for me

[guns01]

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

meal 1:
12 whole eggs
2 cups oats
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
1 1/2 cups cream of wheat
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.

i will add in broc and other greens in meals without carbs when i can. usually at least 2x a day. bad part about my body is that it is beligerent and doesnt care for greens to much. it bloats me and gives me horrible gas. doesnt matter if it is raw or cooked it still does it.

[guns01]

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

quads and calves:

step mil 15min warm up
leg xtensions 30x50 45x40 60x30 (superset static wall sits) 120x20ss 150x20ss 180x20ss 195x15ss
wall sits 1min/4
squats 135x20 225x20 315x10/2 (moved into dropsets) 315x10ds225x10ds 135x20 did 3 rounds
leg press 180x30 (15 wide/15narrow 270x30(same) 360x25(same) 450x25 (same) 540x20 (same) 630x20 (same)
leg xtensions dropsets 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds/3 rounds of these
hammer slide calf raise 90c40 180x30 270x25 360x20 ds 360x10ds 270x10ds 180x10ds 90x10 did 4 rounds of these

called it a day

as you can see guns dont let guns not work legs haha. these puppies were pumped up something nasty today that is for damn sure

[guns01]

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

yesterday and today was just 30 minutes of medium level cardio. very very boring but got a lot of people watching done. seen a lot of pretty big dudes with stick legs a ton of guys with cut off shirts and air lats, half dressed hotties and the usual old people. let me tell you my opinion of the big guy with the tiny legs. YOU LOOK ****ING STUPID AND IT IS 10X HARDER TO CATCH YOUR LEGS UP TO YOUR UPPER BODY. it blows my mind people work so hard on their upper bodies and neglect their legs. news flash the harder that you train the legs the more your upper body grows also. one more word of wisdom from me: YOUR TINY ASS LEGS CANNOT BE COVERED UP WITH SWEAT PANTS, BAGGY WORKOUT PANTS OR THOSE LONG ASS BAGGY BASKETBALL SHORTS. you can still tell that you look like you are riding around on a mini chicken. dont be a chump and dont let dick skip leg day haha. sorry for the rant but their are a lot more people out there with a ton of potential but their are either a lazy or b just a straight up ***** ass punk ***** that wont do legs

[guns01]

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

just for a note to you guys that want to eat big to get big. even i and i can house food as you can see can not eat monster chicken breast at a 1lb at a time when bulking. i tried a little experiment weds-friday this week and it bout killed me off. i did 4 of my meals half beef (8oz) and half chicken (around 8oz, it was actually quite a bit more around 9-11oz). well let's just say i got it all down but i paid for it. it sits in your stomach like a brick. well thursday i said hey i will get 2 beef meals n and then do the rest chicken. nope no dice, just as brutal. so now it is only going to be a meal or 2 of chicken per day spread very far apart. now i am not saying you prob couldnt do it with say 6 or 8oz a few times a day but as the oz start moving up it is brutal.

[guns01]

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

yeah it is a semi slow but slowly ramping up. i am sitting in the upper 280s right now 286 dry and around 290-291 at night. staying pretty freaking lean too, i still have lines in my legs that pop and all 6 abs are visible. lower are faded a little bit but what can you do? i feel pretty damn good at this weight too this year and i am not huffing and puffing whenever i am out and about.

[guns01]

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

back and tri's today:

15 min step mil

machine pullovers 100x20 120x20 140x20 150x20 180x15
wide grip chins x15 x12 x10 x10 x8
rope cable rows 60x0 80x20 100x20 120x15 140x12
db rows on incline bench 40x20 50x20 60x15 70x15 80x12
bb rows overhand 135x25 225x20 275x15 315x12 315x10
hypers x15/5
vbar pressdowns 80x30 90x35 100x25 120x20 140x15
reverse cable pressdowns one hand 20x25 30x20 40x20 50x15 60x12
hs machine dips 90x20 180x20 215x20 225x15
db skullies 30x20 40x20 50x15 60x12

done

[guns01]

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

hams/calves yesterday:

15min step mil warmup
seated leg curls 60x40 80x30 105x25 120x20 150x20 180x15 210x15 120x20 (quick tip, when your legs are a little bigger than average you need a partner to help you get out of the machine or you get stuck with the pad locked down and look stupid) i spent five minutes explaining to an older lady about pushing the pad down so i could release the pad holding my legs down.
hip machine kick backs 50x20 70x20 90x20 110x20
db leg curls 20x20 25x20 30x15 35x15. you want to talk about some pain, these ****ers hurt way low on the hammies and are super brutal
bb stiff leg deads 135x20/2 185x20 225x15
walking db lunges 40/4 about 40 yards ish
one leg standing leg curls 25x20 35x20 45x15 50x15

[guns01]

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

a little bit behind. here is the delt/traps from weds:

15min step mil

bb shrugs 135x50 185x30 225x20 275x20 315x20 135x25
reverse pec dec rear 60x30 75x25 90x20 90x20 75x20 60x20
machine lats 60x20 80x20 100x15 120x15
db press 50x20 60x20 80x20 100x15
db lats 10x30 15x25 20x20 25x20 30x20
db shrugs 50x20 60x20 80x20 100x20

done sir done

[guns01]

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

meal 1
16oz top round
2 cups grits
1 tblspn acv
meal 2
16oz chicken
2 cups oats
meal 3
100g whey
2 toasted bagels with fat free cream cheese
meal 4
16oz top round
300g sweet potato
1 cup green beans
1 tblspn acv
meal 5
16oz top round
100g sweat potato
meal 6
16oz shrimp
2 cups cream of rice
1 cup broc
1 tbl spn acv
meal 7
100g whey shake

this is how i have eaten the last 2 days everyone. the only good thing about bulking is the great amount of variety i can use. bloating isnt an issue when it doesnt hinder you and it helps keep the joint pain down.

[guns01]

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

chest/bis/cardio

15min step mil warm up
hammer strength incline 45x25 90x20 115x20 135x15 180x12 ds 180x10ds 135x10ds 90x10ds 45x10
db flat press 50x20 60x20 80x20 100x15/2
incline db flye 20x20 30x20 40x20 50x15
machine press ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds did these to add more pump into the chest to finish off
hammer curls 20x20 30x20 40x15 50x15 60x12
bb curls 60x20 80x20 100x20 120x15
overhead cable curls 45x20 60x20 75x20 90x15
rope cable curls 50x20 70x20 90x20

finished off with 30 minutes on step mil at level 2 just chilling checking out the ladies

[guns01]

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

ok question one yes i am and you caught me cause i forgot to put it in when i have been doing it. i have been doing an additional 20-30 minutes of low intensity cardio on chest day, shoulder day and both saturday and sunday. i had to stop doing the cardio with the wife cause she pushes me to go harder and faster which isnt good for bulking and i get my heart rate way to high when i chase her.
question 2: the cycle change up comes next week but the base will still be omna of course haha
question 3: yes i am still running the blues at 5iu along with the peps. the pep combo was brutal on my cts until i got it adjusted and i am slowly ramping it back up.
question 4: no i do them standing. i am at about a little less than 45 deg angle in the stretch position and damn near vertical on the contraction. i do cross bench db pullovers for chest only. cant get the same feel in the lats on the bench.
i will update my peps and cycle for my guinea pig as soon as he transitions over and be more specific with changes i make on a wkly basis

[guns01]

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

quads/calves:

15min step mil
leg xtensions 30x50 45x40 60x30 105x20(10 partials at bottom 120x20/10 part 150x20/10part 180x20/10 part 180x20/10 part'
adductor ss 100x20ss 110x20ss 120x20ss 140x20ss 150x20 ss 160x20ss
abductor ss 100x20 110x20 120x20 140x20 150x20 160x20
leg press 200x50 400x40 600x30 800x20/2
squats 225x15 275x15 315x12/2
wall sits 1min/3
standing calf raise 120x20 150x25/2 180x20/2 120x20
toe press 100x20 120x20 140x20 140x20

that was it for the day. pretty good workout overall. didnt get to winded either which is good means my cardio is getting better