Follow Along G's Run to the NA's

[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.

[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