Follow Along G's Run to the NA's

[guns01]

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

yesterday and today was just 30 minutes of medium level cardio. very very boring but got a lot of people watching done. seen a lot of pretty big dudes with stick legs a ton of guys with cut off shirts and air lats, half dressed hotties and the usual old people. let me tell you my opinion of the big guy with the tiny legs. YOU LOOK ****ING STUPID AND IT IS 10X HARDER TO CATCH YOUR LEGS UP TO YOUR UPPER BODY. it blows my mind people work so hard on their upper bodies and neglect their legs. news flash the harder that you train the legs the more your upper body grows also. one more word of wisdom from me: YOUR TINY ASS LEGS CANNOT BE COVERED UP WITH SWEAT PANTS, BAGGY WORKOUT PANTS OR THOSE LONG ASS BAGGY BASKETBALL SHORTS. you can still tell that you look like you are riding around on a mini chicken. dont be a chump and dont let dick skip leg day haha. sorry for the rant but their are a lot more people out there with a ton of potential but their are either a lazy or b just a straight up ***** ass punk ***** that wont do legs

[guns01]

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

quads and calves:

step mil 15min warm up
leg xtensions 30x50 45x40 60x30 (superset static wall sits) 120x20ss 150x20ss 180x20ss 195x15ss
wall sits 1min/4
squats 135x20 225x20 315x10/2 (moved into dropsets) 315x10ds225x10ds 135x20 did 3 rounds
leg press 180x30 (15 wide/15narrow 270x30(same) 360x25(same) 450x25 (same) 540x20 (same) 630x20 (same)
leg xtensions dropsets 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds/3 rounds of these
hammer slide calf raise 90c40 180x30 270x25 360x20 ds 360x10ds 270x10ds 180x10ds 90x10 did 4 rounds of these

called it a day

as you can see guns dont let guns not work legs haha. these puppies were pumped up something nasty today that is for damn sure

[guns01]

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

meal 1:
12 whole eggs
2 cups oats
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
1 1/2 cups cream of wheat
meal 4
16oz top round steak
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2tbl spns coconut oil
meal 6
16oz top round steak
2tbl spns coconut oil
acv
meal 7
100g whey in water.

i will add in broc and other greens in meals without carbs when i can. usually at least 2x a day. bad part about my body is that it is beligerent and doesnt care for greens to much. it bloats me and gives me horrible gas. doesnt matter if it is raw or cooked it still does it.

[guns01]

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

i added in the new sus 350 to the setup to raise my numbers a little and to give it a test run for the man. now keeping in mind that usually when i go with a compound that is over 300 it usually knots on me a little from time to time in different areas. well, i started trying those areas out around the end of last week and i hit both sides and then a hip. nothing, no pip, no lumps, and not even a little bit sore. i even tweaked one of the hits which normally causes a lump and a few days of discomfort and the next day it was like nothing was there. very impressed with this and for all you sus lovers, dont hesitate to pull the trigger on it. and for everyone thinking wtf, i thought guns was the omna master? well that is still the top end base of my bulk and it will not come out. i just added in a touch or 10 of the 350 to raise up my total test for shits and giggles. got to make that food and supplements do work for me

[guns01]

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

chest/bis:

15 min step mil
db bench press 40x30 50x25 60x20 80x20 90x20 100x20 110x15 120x15
incline db flyes 25x20 30x20 40x20 50x15
incline bb press 135x20 185x20 225x15 275x15
db hammers 20x20 25x20 30x20 35x15 40x15 50x12
db curls 15x20 25x20 30x20 35x15 40x15
db preachers (one arm at a time 15x20 20x20 30x15 35x12

done sir done. it was thick ass heffer tuesday at the gym today. i was thinking it was wild wilderbeast weds but remembered that it was only tues. i know that is messed up but i saw a lady that competed in bbing 2 years ago at 118lbs and saw her today and she had to have weighed close to 220 at 5-2. not muscle either. just dont see how dedicated people can let themselves slide that much. at 12% i feel like a cow myself and i just cant see how someone that looked that great could just go to crap that way. just blows me away

[guns01]

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

traps/delts:

15 min step mil
db shrugs 55x25 65x20 85x20 105x20 115x15 120x15
db lats 15x30 25x20 30x20 35x15/2
bent db rear lats 10x30 15x30 20x25 25x20/2
upright rows (ez bar) 75x20 95x20 105x20 115x15
db shoulder press 50x20 60x20 80x20 100x15 110x15
bb shrugs 135x20 225x20 275x15 315x15

that was it for the day. took my gym manger to a new gym to take a look at their equipment so it was a pretty crappy workout for me. felt good and strong but the db handles are larger than an olympic bar and it stays stupid packed. got it done though in and out in about 75mins total.

[guns01]

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

got to admit to a cheat i had today. i had a bowl of corn pops with one of my 16oz steaks today. dont feel guilty and it was pretty good to. will lower my carbs in the am tomorrow to balance it out maybe. it depends on how i feel when i wake up

[guns01]

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

hams only today:

15 min step mil warmup as always
seated leg curls 75x30 90x30 120x25 150x20 180x20 195x15 215x15
db leg curls 15x25 20x20 25x20 30x20 35x15 (try these they are stupid brutal)
standing one leg curls 30x25 45x20 55x20 65x15
stiff leg deads 135x20 185x20 225x15 275x15
db lunges 40-40yards 4 rounds
vertical leg curls on lying leg curl machine (explain below) 30x30 50x25 80x20 (testing these out)
ok on the lying leg curl machine you move knee at the end of the pad propping yourself verical on your hands. your raise the weight up to your ass just like a normal leg curl. it is almost a modified standing leg curl but the movement will be felt in the upper ham/glute tie in area. this of course is a finishing movement.

ok brief breakdown of the last quad and ham day. i had a lady friend at the gym manned up and said she wanted to learn how to properly wreck her legs. she is a little bitty thing and is in great shape already but in a normal person good shape. she wants to bring up her legs and shoulders so she wanted to give it a go haha. so quads monday and killed it. she was in on tuesday and said they were a little sore and tight but she was good. she didnt show up on weds at all cause she said she couldnt walk. she soldiered through hams today like a champ haha and she wont be worth anything this weekend. i killed her again with a moderate workout today. good times

[guns01]

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

back and tris:

15min step mil as always
cable pullovers 60x30 70x25 90x20 100x20 120x20 100x20
chinups x10/4 (ok these are brutal, did with a long stretch at the bottom and a 2 sec pause and hard squeeze at the top and a very very slow negative)
bent rows 135x25 185x20 225x20 275x15 315x15 365x12
one arm cable rows 30x20 45x20 60x15/2
bent cable rows with rope 60x20 80x20 100x20 (polished off with these)
v bar pressdowns 80x30 90x35 100x40 120x20 140x20
reverse one arm pressdowns 40x20 50x20 60x15 70x12
one arm overhead db extensions 20x20 30x20 40x15 35x15 30x20

that was it. picked up my new training partner for my run into the spring shows today. going to be a hell of a good run. i got a good feeling about this one

[guns01]

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

cardio only this weekend. did the step mil both times for 45 mins. nothing really cool going on just eat chill and watch football aside from the cardio.

[guns01]

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

quads:

15 min step mil
leg xtnesions 30x50 45x40 60x30 120x20 150x20 180x20 195x15 210x15
adductor ss 100x20ss 120x20ss 140x20ss 160x20ss
abductor 100x20 120x20 140x20 160x20
static hold wall sits 4/1 min each
leg press 200x50 400x40 500x30 600x25 700x20 800x20
squats 135x20 225x15 315x15/2
leg xtensions 105x20 120x20 150x20

done for the day. dropped calves off this workout cause they are still a bit tender.

[guns01]

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

chest/bis:

15 min step mil
pec dec 60x30 75x25 90x20 105x20 120x20 150x15
incline db press 50x20 60x20 80x20 100x20 110x20
flat bb press 135x20 225x15 275x15 315x12
hs incline 45x20 90x15 135x15
alternating db curls 20x20 30x20 40x15 50x12
db hammer curls 25x20 30x20 40x15 50x15 60x12
close grip cable curl ds 100x10ds 80x10ds 60x10ds 50x10ds
wide grip cable curl ds 100x10ds 80x10ds 60x10ds 50x10
reverse grip cable curl ds 80x10ds 60x10ds 50x10ds 40x10

that was it for the day. trained with my new project and i didnt want to get to crazy on her. she will be up to full speed next week for sure hopefully after hams on thursday. she was wrecked pretty good after back and tris but her recovery is super fast at only 3 days. should be interesting

[guns01]

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

traps/delts:

15 min stepmil
bb shrugs 135x50 185x50 225x50 135x50
rope pulldowns for rear delts 45x30 60x25 75x20 90x20 105x20 75x20
machine laterals 50x20 60x20 80x20 100x20 120x15
sm btn press 115x50 135x50 185x50
db laterals 20x20 25x20 30x15/2

[guns01]

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

hammies:

15 min step mil
leg extension 30x50 45x40 60x30 (workout partner kept pace on these so i may have to step it up a notch on the warm up)
lying leg curls 60x30 70x25 80x20 90x20 100x20 110x20 120x20 these were done with a 2sec pause at the top with a slow neg contracting glutes and pushing hips into pad on the down stroke
glute ham tie in on hip sled 50x15 60x15 70x15 80x15
reverse hacks 90x20 180x20 270x15 360x15 450x15
walking db lunges 40/40yards 4 sets
modified leg curl on lying leg curl machine 40x20 50x20 60x20/2 (these are done kneeling on the end of the pad, keeping upper body upright and curling the leg for the top third of the movement. stack never touches)
done

[guns01]

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

back/tris

15 min step mill
machine pullovers 80x30 100x25 120x20 140x20 150x20 160x15
v bar pulldowns 90x20 105x20 120x20 150x15
hammer strength rows 45x20 90x20 135x15 180x12
one arm db rows off db rack 50x20 60x20 80x20 100x20 120x15
deads 135x20 225x20 275x20 315x15

db skullies 25x25 30x20 40x20 50x15
over head rope extensions 60x20 80x20 100x20 120x15
close grip bench 135x20 225x20 315x15/2
vbar pressdowns ds 140x10ds 120x10ds 100x10ds 80x10ds 60x10ds 40x10 2 rounds