Follow Along G's Run to the NA's

[guns01]

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

yesterday i got a little more hungry so i added 2 extra meals of protein in:


meal 1
16oz top round
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
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
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
16oz large shrimps
meal 8
18oz crab meat out of the shell
meal 9
100g whey shake

[guns01]

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

Traps/Delts/Abs

db shrugs 50x20 70x20 80x20 100x20 120x15 120x15
db laterals 10x30 15x25 20x20 25x20 30x20
bent rear db lats 10x25 15x25 20x20 25x20 30x15
btn press (sm) 90x20 140x20 180x15 180x15
reverse pec dec 45x20 60x20 75x15 90x15
machine lats 60x20 80x20 100x15/2

hanging knee ups x15/6
cable crunches 50x20 70x20 80x15/2

[guns01]

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

chest/bis

db rotator warm ups 5x30 each movement/3
incline bb press 135x20 185x20 225x20 315x5/5
pec dec flyes 60x30 80x25 100x20 120x20
hs incline 90x15/4
db flat press 50x20 70x20 90x15 100x15

straight bar curl 50x30 70x25 90x20 100x15
db hammers 30x20 40x20 50x15x12x12
wrist curls 40x50/3

[guns01]

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

ok so the diet changes this wk to what you guys would expect me to do:

added in lechtin this week to keep cholestorol down a bit.

meal 1
16oz top round
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
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
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
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

i dont train usually on the weekends during the offseason. i do do 30 mins of cardio on sat and sunday though

[guns01]

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

Quads/Calves/Abs

step mil 15 min warmup
leg extensions 30x50 45x40 60x30 75x30 90x20 105x20 120x20 150x20
leg press 200x50 400x40 600x30 700x20
these are a variation i do i start with wide stance toes pointed out for half the reps then go to close stance for the remainder of the reps. i dont put the weight down to change positions either
squats 135x20 225x20 315x15 315x15 315x15
smith machine hack sissy squats 90x15 90x15 90x15
these were unfreaking believably brutal. not for the faint at heart and crazy.
standing calf raises 4/100
toe press machine 120x20 150x20 180x20
hanging knee ups x15/4
leg raise machine 30x12/4

i focused mainly on lower abs today but the whole region is obviously worked with both movements. kick ass day that lasted about 110minutes total

[guns01]

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

diet for friday looked like this:

meal 1:
16oz top round
2 cups baby oats
1 tblspn acv
meal 2
16oz boneless skinless chicken
2tbl spn coconut oil
meal 3 postworkout shake
100g whey with 16oz almond milk
meal 4 30minutes later
16oz top round
2tblspn coconut oil
1tblspn acv
meal 5 and 6 same as meal 4.
meal 7
100g whey shake in water
pretty boring day of eating

[guns01]

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

keep in mind everyone that back workout was as crappy as they come. i slept funky for a little while last night and my neck and trap are dicked up today and also someone that i am gunning to make look stupid on stage this year was training today. i keep my strategy covered up when that ass clown is around and make him think that i am half assing it this offseason. the person in question is by no means of the imagination a threat to coming close to me but i want to make them look real bad. look bad is an understatement, i want them to look like they dont even belong in the same state period

[Anabolic5150]

I am in for this, kick ass Bro!!

[guns01]

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

tris:

rope pressdown warmup 80x20 100x25 120x30 140x35
straight bar reverse grip pressdown 100x20 120x25 140x30 150x35
both of those cable exercises were done with a 2 second pause in the contracted position
db skull crushers 40x15 50x15 60x15 60x12 60x10
one arm over head french press 25x20 30x15 35x15 40x12
done sir done. all completed in 70 minutes and i bsed a little bit with a hottie that works at hooters haha

[guns01]

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

today's training back/tris:

15min warmup on step mil

machine pullovers warmup 90x30 120x20 150x20 180x20 220x15
close grip pulldowns with narrow grip bar 105x20 120x20 150x20 180x15
these are tricky, i do a pause at the bottom for a 2 count pause at the mid for a 2 count back down then all the way back to full stretch. that is one rep.
one arm low pulley rows 30x20 50x20 80x20 100x15 100x15
one arm db rows 50x20 70x20 90x20 110x15 120x15
hypers 45x15/6 sets
no deads this week or chins it was squat week
got to eat now fill triceps in shortly

[guns01]

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

yesterdays meals looked like this:

meal 1
16oz top round steak
100g grits with butter
1 tbl spn acv
meal 2
16oz chicken breast
2 tbl spns coconut oil
meal 3 post workout
100g whey with 16oz almond milk
100g cream of wheat cinnabun flavor
meal 4 30mins post workout
16oz top round steak
2tbl spns coconut oil
1 tblspn acv
meal 5 same as meal 6
meal 6 (leg work so i cheated a bit)
italian sausage with penne pasta
1tbl spn acv
meal 7
100g whey in water

[guns01]

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

i will post up my day prior meal setups the following days but here is a sample of what today looked like:

meal 1'
12 whole eggs
100g cream of wheat cinnabun flavored
1 tblspn acv
2 scoops metamucill (physulim husk)
meal 2
100g whey shake with almond milk
100g oats with brown sugar and cinnamon
meal 3
16oz top round
2tblspns coconut oil
1 cup brocoli
meal 4 and 5
same as 3
meal 6
16oz shrimp large peeled and cooked
1 cup buttered grits
1 tbl spn acv
meal 7
100g whey shake

[guns01]

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

here is the ham/calf and ab day that took place with larry and lance the cable guys lmao:

warmups 15 mins on the step mil at level 3
seated leg curl machine: 60x25 90x25 120x25 15x25 180x15ds to 90x15
on these i do a 2 count at the bottom on at least 15 of the reps and then pump out the remaining 10-15reps.
reverse hacks pressing off the heals. this is a tricky one cause i made them do added weight negs because i actually had two partners. looked like this:
90lbsx10 180x10 270 for the neg and 180 for the positive x10 360-/270+x10 360-/270+ x10 final set of 270-/180+ x15. they had to lower weight from cramping so i did more reps.
leg press heels high on platform narrow stance supersetted with single leg seated leg curls:
leg press 200x25ss 400x25ss 600x30ss
one leg seat leg curl 25x15 45x15 55x15 single followed by 15 more with both legs.
they quit the workout.
standing calf raise 120x20 150x25 180x30 220x35 250x50
toe press knees locked 100x50 120x40 150x30 185x25
hanging knee ups x12/4
cable crunches 50x20 70x20 90x15

that was it. workout took 80 minutes total counting the 15 minutes on step mil
enjoy

[guns01]

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

ok the starting block. everyone for the most part has seen the creation that was built last year. the final product was delivered on stage at 216 and 219 respectively. with that being said we are going to start with the rebound plan that was used to get me were i currently sit. also i am going to share that my guinea pig had not started to hammer away on a serious diet routine until this past monday. he was basically eating around 500g of protein and not tracking carbs or fats. he made this decision to allow his body and internal organs to normalize and have a small break from the stress place on them.

the rebound:
1ml omna ed 6 days a wk
1ml or 100mg npp 5 days a wk
1ml tne/drol/bol blend 5 days a wk (training days only) taken approx. 90-120 minutes prior to training
1 viag/cialis taken 1 hour prior to workout
50mg oral drol taken on off days 2x a day
gh 5ius 5 days a wk
igf 4wks on 4wks off 60mcg preworkout 15mins prior
cjc on the 4 wks off from igf 60mcg prior to bed
metformin 500mg during 4wks off igf postworkout

supplement lineup:
orange triad 2-3x daily
acv 2 tblspns 3x day. 1st am/noon and final meal
cycle support 2 scoops 1x day
hawthorne berry 2caps 3x day
vit c 1g 3x a day
omega 3 fish oil 2g 3x day

that's about it for now. i will update our planned cycle change and my updated training and diet setup since i have turned it up full bore.

my guinea pig is currently sitting at 282 first thing in the am at 9% bf. he is strong as an ox right now and hungry as ever.

you guys are more than welcome to chime in with questions and comments as you like. i will post up my daily training and when i cheat on my diet haha. hope you enjoy these upcoming months cause it is going to be a blast and chaotic experience for us all