Follow Along G's Run to the NA's

[guns01]

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

quads today and it was as hard core as i could get:

15min step mil
leg extensions 30x50 45x40 60x30 90x25 120x20 150x20 180x20
squats 135x20 225x10 315x10 405x10 500x10/3 225x15 yep they are all atg every single rep with a 2 second pause in the hole and a hard contraction at the top for 2
leg press 200x50 400x40 600x30 700x20 800x15
static hold on wall 4 sets 60 seconds
leg extensions dropsets 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did these for 3 rounds

pretty brutal pump today. felt good even after yesterdays gut debacle and being a day behind

[guns01]

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

yeah it is always funny after the fact. damn dysentery and concussion of blasts wrecked my guts. throw in some bug or a little touch of bad food and it's game over for me. proiboitics are a must in my daily routine for damn sure

[guns01]

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

sorry for not updating yesterday but needless to say i missed training due to the jungle sh**s. i couldnt keep any of my food down for very long. eat then s*it my brains out, repeat. i did get all of my food in but i have a sore ass now. going to hit it today and my training week will just extend into the weekend this week. no big deal

[guns01]

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

i forgot a couple weeks back i added in Sermorelin to the supplement list at 120mcg before bed. this stuff is pretty potent and i am liking it very much so. running it alongside of cjc w/o dac and it can def tell a huge difference in how i feel

[guns01]

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

yes i do man. stay tuned cause 90% of the time my workouts change from week to week. with that said if my joints are a little sore i will back off a bit and push a bit higher on reps but i always try to keep my muscle off balance and the gains never stop. high reps and high volume is what i built what i carry now though to be as honest as possible. the less than 8 rep stuff with crazy heavy weight never really worked to good for me. i got hung at just under 230 and then hooked up with an older top level npc guy that i worked for and have been growing ever since

[guns01]

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

i just added in some new aminos from optimal nutrition this past week. i got some amino energy. pretty tasty and the give u a little bit of a kick. to me it is like tang for you older poor guys like me that knows what that is lol

[guns01]

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

great day today back/tris

15min step mil
cable rope pullovers 60x30 80x25 100x20 120x20
pullups x12 x12 x12 x10
cable rope rows 80x20 100x20 120x20 140x20 150x15
low pulley rows 120x20 150x20 180x20 210x12
wide grip pulldowns 120x20 150x15 180x15 200x15
deads 135x20 185x20 225x20 275x15 315x15

vbar pressdowns 100x30 120x30 140x30 160x20
machine dips 90x20 180x20 230x15 270x15
db skullies 30x20 40x20 50x15 60x15
reverse grip pressdowns 140x20 160x15 180x15 200x12

done sir done. hell of a crazy pump

[guns01]

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

hams only today:

15 min step mil
seated leg curls 90x30 120x25 150x20 180x20 210x15 225x12
reverse hacks 90x20 180x15 270x15 360x15 450x12
stiff leg deads (db) 50x20 60x20 80x15 100x15 120x12
walking lunges 40lb db 3sets about 30 yards

they are freaking smoke housed today. other than that feeling pretty freaking good. most likely going to be making a few minor cycle adjustments next week and i will get up what i have eaten daily this week cause every day has been the exact same

[guns01]

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

some nasty delts/traps today:

15min step mil warmup
db rotator warmup inner outer 5x30/3 each
db shrugs 50x30 60x30 75x25 85x20 95x20 105x20
db side lats 10x30 15x30 20x25 25x20 30x20/2
pec dec rear delts 60x30 75x25 90x20/3
bb front raises 20x30 30x20 40x20/2
machine lats 50x20 70x20 90x20
machine press 60x50 50x50

[guns01]

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

run down and still tired. back to the grind with no beats missed:

chest/bis

15 min step mil
db rotator inner and outer 5x30/3 each
incline press 135x20 185x20 225x20 315x5/5
machine press 120x20 150x15 180x15/2
pec dec flyes 90x25 120x25 150x15/2

standing bb curls 65x50 narrow 65x50 wide 65x50 reverse
called it a day

[guns01]

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

Quads/calves

keep in mind i just came off a long trip high into the mountains and i am no longer a mountain man. so i get swollen joints jacked up sinuses and a bunch of other bs every time i go up that way. the workout today was on point but no pushing cause i didnt want to risk hurting anything:

15 min step mil
leg extension 30x50 45x40 60x30 120x25 135x20 150x20 180x15 last 4 sets are with a 2 sec pause at the top and a hard contraction
abbductors 100x20 120x20 140x20/2
adductors 100x20 120x20 140x20/2 these two exercises were supersets
squats 135x20 225x20 315x12/3
leg press 200x50 300x40 400x30 500x30 same as last week. half reps done wide stance and the other half narrow shoulder width stance
smith machine sissy squat hacks 90x15/3
toe press machine 150x30 180x30 210x25/2
had to be easy on the calves cause they were brutalized driving and walking the mtns. let's just say they are still cramping up something fierce haha

[Ezskanken]

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

I am ****ing in on this!!!

[guns01]

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

hams/calves another favorite training day haha:

step mil 15min warmup
lying leg curls 60x25 80x25 100x25 110x25 120x25 dropset 10 reps per drop 140x10ds 120x10ds 100x10ds 80x10ds 60x10
seated leg curls 75x20 90x20 120x20 150x20 180x15
db walking lunges 40 for about 40 yards 4sets
leg press heels high wide stance 270x20 470x20 670x20 870x15
toe press on leg press 270x30 470x20 500x15/3
seated calf raise 90x20 120x20 140x20 100x20

[guns01]

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

meal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
1 lrg granny smith apple
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

a quick guns' insider tip on eating. ok, regardless of what you have read heard or whatever, you have to eat big to get big. it doesnt matter what you take what combos or whatnot. it is the food that makes you grow. now here is my tip to get to where you can eat the volume that is needed:

start off each meal in a mid range say 6oz protein and 50-60g of carbs. do that for a wk. then the following wk move up 1oz of protein and 10-20g carb. if you get stuck then maintain it for another wk and go back at it again. now the excuse everyone has is i dont want the pot belly blah blah. sorry it is a part of the process but when you diet down it will go completely away. last show i did i went from a 38 on a full stomach to a 30 on a full stomach. i could have brought it down even more but i balanced out anyway so no worries.