Follow Along G's Run to the NA's

[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.

[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