Follow Along G's Run to the NA's

[guns01]

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

yesterday:

chest/bis
10min tread mill warm up
rotator cuff work
incline db press 40x30 50x20 70x20 90x20 110x17 60x20
machine press ss 120x20ss 135x20ss 150x20ss 180x12ss
pec deck flyes 60x20 75x20 105x20 120x18
hs incline press 45x20 70x20 90x14 115x10 with 20 partials on the bottom end
machine preacher curls 50x20 70x20 90x20 11019
standing cable curls (ascending to descending set) 35x10as 40x10as 50x10 60x10as 70x10as 80x10as 90x7as 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x20
rope cable curls drop set 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x20ds

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz top round steak
green veges.
meal 7
100g whey shake in water

[guns01]

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

yesterday cause i was slacking on posting:

traps/delts:
10 min tread mill warm up
rotator cuff work
bb shrugs 135x30 225x25 275x20 315x17 315x15 185x20
reverse pec deck 60x30 75x25 90x20 105x17 75x20
rope rear delt pulldowns 30x30 40x25 55x20 70x20 85x20
db lats 15x20 20x20 25x20 30x20 20x20
machine lats 40x20 60x20 80x20 100x15 50x20
machine press 50x50 50x50 40x50 40x50
ran short on time for my meals cause the gym owner came in and was asking about my opinions on new equipment and gym layout. so he screwed me on abs today.


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
1 large supreme pizza
meal 7
100g whey shake in water

i had a cheat of pizza today cause we had some work done on the house at dinner time. no excuses but my grill is out of gas and i didnt have enough charcoal to grill. so rather than missing a meal and having my cheat on thursday like i normally do for tnf i had it today

[guns01]

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

today:

hams/light quads:

10min stepmill warmup
rumble roller work
lying leg curls 40x30 50x25 70x20 90x20 120x15 60x20
adductors 100x20 120x20 140x20 160x20 110x20
seated leg curls 105x20 120x20 135x20 150x20 165x20 (did these all one plate up sets of 20 with a long 3-4sec hold in the contraction)
db sl deads 45x20 60x20 85x18 100x15 70x15
walking lunges db 50x40 yards/3
leg extensions 60x30 70x30 90x30 105x25 120x20 150x20

brutal and done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz top sirloin
green veges
meal 7
100g whey shake in water

[guns01]

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

yesterday:

back/tris:

10 min treadmill warmup
rotator cuff work
machine pullovers 90x30 105x25 120x20 150x20 105x20
pullups x12 x12 x10 x10
low rows (ng) 100x20 120x20 140x20 160x14 120x20 (pause in the contraction deep stretch)
bent rows (oh) 135x20 185x20 225x15 275x12 185x15 (couldnt get 10 on the last set)
wide pulldowns (ng) 105x20 120x20 135x15 150x12
hypers 45x15/4
rope pressdowns 35x30 40x30 50x30 70x20 80x20 90x20 100x20
incline db extensions 30x20 40x20 50x15 60x8 35x12 (last set of 60 couldnt hit 10 so i immediately dropped down to 35 and banged out 12 more)
reverse cable extensions 70x20 90x20 110x18 120x15
i had actually wanted to do some heavy deads today but the gym was stupid crowded so i didnt get to do any of the planned back work that i had in mind. shitty back day but it was still a good one nonetheless

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz chicken
green veges
meal 7
100g whey shake in water

dont like my log, dont like my meal lineup dont like my attention to detail. stay out of my log. dont believe i do what i do. stay out of my log or step on stage with me. i invite any doubters or nay sayers to spend a day with me and watch me eat and or watch me train. i do it every day and i very rarely miss anything. i do eat what i want on occasion and i note it here and in my personal log as well and i do this because i enjoy it. no other reason than i dont like to be like everyone else and i enjoy every aspect of bodybuilding and changing in a positive manner each and every year. i also strive to learn as much as i can from others.

[gusto77]

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

Who said they didn't like ur log or how you do stuff? The amount of sh*t you type a day is more dedication than most...haha. And those high volume workouts/ high rep sets... I'd be crying.

[guns01]

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

Who said they didn't like ur log or how you do stuff? The amount of sh*t you type a day is more dedication than most...haha. And those high volume workouts/ high rep sets... I'd be crying.

i was mainly speaking in general because just like everything else you always have haters that make excuses when they dont succeed. one of my favorite parts about this sport is that it is all on you, if i miss a meal or cheat miss or slack a workout that is all on me. i cant blame anyone else cause i drive the bus. their are people floating around on the board here that have saw pics of food that i have eaten in one sitting. just a small rant there.

on a positive note, give some of my volume training approach a try. i used to do the standard 6-8 reps heavy crazy stuff and i got stuck around 240s and blocky. i hooked up with a old top level national competitor that was one of my 1stsgts and he taught me this new approach. i made huge strides in gains once i changed over to his approach. sad fact of the matter is that i dropped two sets off of how he taught me to see if it stoked up some new gains. i do some 5x5s on occasion also but this volume approach hasnt done me wrong yet

[guns01]

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

today:

off day as usual

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz turkey
green veges
meal 6
16oz turkey
green veges
meal 7
100g whey shake in water

[guns01]

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

today:

quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60 ds 180x10ds 150x10ds 120x10ds 90x10ds 75x10ds 60x10ds 45x10 2d rnd 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10
front squats 135x20 185x20 225x12/2 (hard time holding the bar with my shoulder issue) got it done though
squats 225x20 315x12/3
leg press 270x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x20ds 360x20ds 270x20ds 180x20ds 90x20 (these were done with a nonstop pump for the reps and weight wasnt put down to drop) brutal
adductor 100x20 120x20 140x20 150x20 160x20
seated leg curls 90x20 105x20 120x20 135x20 150x20 165x15
done for the day


meals
meal 1
16oz top sirloin steak
2 cups oats
1 medium granny smith apple
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
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

yesterday

chest/bis
10 min treadmill warmup
rotator cuff work
hs incline press 45x30 70x20 90x20 135x12 ds 135x10ds 90x10ds 70x10ds 45x10
db flat press 50x20 60x20 80x20 100x17 70x20
incline db (modified) 30x20/4
cable crossover (low to high)40x20 50x20 60x20 70x20 80x20
bb curls 50x20 60x20 70x15 80x12 (these were done pure negatives with a 5sec hold in the contraction. partner assisted for the positive portion of the rep)
standing ez curls 75x50 (close grip) 75x50 (wide grip) 45x50 (reverse grip)
wrist curls 30x50/4
done for the day


meals
meal 1
16oz top sirloin steak
2 cups oats
1 medium granny smith apple
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz bbq chicken breasts
cheddar biscuits
large green salad
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:

traps/delts
10min treadmill warm up
rotator cuff work
db shrugs 50x20 60x20 70x20 85x20 100x20 110x20 120x15 (head ache real bad before i started these and it got worse as the sets progressed)
rear delt cable pulldowns 25x30 40x25 55x20 70x20 85x20 40x20
db lats 15x20 20x20 25x20 30x15 35x12 25x18
low pulley station upright rows 25x20 40x20 55x20 70x20 85x15 40x20
ended workout due to major sinus head ache that increased from the start of the workout


meals
meal 1
16oz top sirloin steak
2 cups oats
1 medium granny smith apple
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
banana pudding ice cream
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:

hams/light quads
10 min step mill warmup
rumble roller work
lying leg curls 60x30 80x25 100x20 120x20 ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
adductors 100x20 120x20 140x20 150x20 ds 160x10ds 140x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10
db stiff leg deads 50x20 70x20 90x15 100x12 120x10 60x20
walking bb lunges 100x40 yards/4
leg press 200x20 400x20 600x20 690x20 780x20 200x20 (leg extension was taken and i wasnt waiting for it today)
done for the day


meals
meal 1
16oz top sirloin steak
2 cups oats
1 medium granny smith apple
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
100g cinabun cream of wheat
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[gusto77]

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

on a positive note, give some of my volume training approach a try

I usually switch to a higher volume higher rep, 5 on 2 off split every 5- 6 weeks when I start to stagnate on the heavy low volume stuff.... Which I'm actually almost due for. I usually don't go with quite as high of a rep scheme as you do as that's typically when I run into joint and overuse issues but I'll move I to the 12- 20 range depending on the exercise and hit 16- 20 sets for the big muscles and 12- 15 for the smalls. I'm curious what are your mutants current cycle compounds... Have they changed any?

[guns01]

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

I usually switch to a higher volume higher rep, 5 on 2 off split every 5- 6 weeks when I start to stagnate on the heavy low volume stuff.... Which I'm actually almost due for. I usually don't go with quite as high of a rep scheme as you do as that's typically when I run into joint and overuse issues but I'll move I to the 12- 20 range depending on the exercise and hit 16- 20 sets for the big muscles and 12- 15 for the smalls. I'm curious what are your mutants current cycle compounds... Have they changed any?

i like to break it up on occasion like you do as well but for me the low volume 5-8 range destroys my joints like no ones business, so i keep most of the volume and focus on one compound movement to hit the lower end reps so i dont get beaten up to bad. here is what the transition for my guinea pig loos like and will change in next 2 wks:

this is the old:
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

new:

1ml sust ed 6 days a wk
1ml test cyp mon and thurs for long ester overlap
25mg npp 5 days a wk
75mg tren a ed
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 on leg and back days only for now
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
10iu humalog 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

[guns01]

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

yesterday:

back/tris
10 min treadmill warmup
rumble roller work
bent rows 135x20 185x20 225x15 315x12x10 185x20
rack pulls 135x20 225x20 315x15 405x10 405x10
low pulley rows 100x20 120x20 140x20 160x15 ds 180x10ds 160x10ds 140x10ds 120x10ds 100x10ds 85x10
cobras 50x20 70x20 80x20 100x15
close grip machine pulldowns 100x20 120x20 140x15 160x12
cable pullovers 40x20 55x20 70x20
v bar pressdowns 50x50 60x30 70x30 80x20 90x20 ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10
one arm overhead db extensions 30x20 35x20 40x17 45x10
reverse grip pressdowns(oa) 10x20 20x20 30x15 30x15

done for the day:


meals
meal 1
16oz top sirloin steak
2 cups oats
1 medium granny smith apple
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 ground turkey burgers
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top round
150g sweet potatoes
meal 5
16oz grilled chicken
2 cups oats
1 cup broc
meal 6
16oz top round
100g cinabun cream of wheat
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

that cinnabun cream of wheat is freaking awesome. if they could make it sugar free dieting would be so nice i would almost think about doing it year round. haha no way

[wutlisstrice]

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

any of your people at the nationals?