Follow Along G's Run to the NA's

[guns01]

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

today:

off cardio day

hams/calves
10 min step mill warmup
rumble roller work
seated leg curls 90x20 105x20 150x10 165x10 180x10 195x10 210x10 220x7 ( i either strained pulled or partially tore my hammie doing these on the last freaking set. it could have been something pinched in my back as well because i felt a jolt of electricity in my lower back shoot into my hip and then a little bit of electricity and popping in my ham.) so of course now i am a little bit freaked out but it hasnt bruised at all and i have full range of motion no dents lumps or anything and i did it about 10 this morning. so i think i am good to go. no deads or hypers tomorrow and i will def be being easy for a week or two.
db sl deads 55x10 65x10 85x10 100x10
toe press 160x20 180x20 200x20 220x20
called it a day due to wanting to rest my leg

meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[guns01]

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

this is my daily supplement lineup minus the super supplements which i will update later on:

2 scoops cycle support 2x a day 1st am 2d pm
1g taurine
3g cinnamon
4g fish oil
3g hawthorne berry
1g cranberry extract
1g garlic
100mg zinc
orange triad 2 tabs 3x a day
gaba 1g 20 minutes before bed

that's it for now. i will be adding back in my silk amino and glutamine at about 8wks out precardio and preworkout

[guns01]

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

today:

40 min treadmill am fasted cardio
rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

back/tris
10 min treadmill warmup
rumble roller work
rope cable pullovers 50x20 70x20 90x20 110x15
mag sup grip pulldowns 120x10 140x10 160x10 180x10
mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
med neutral grip stretchers 120x8 140x8 160x8 180x8
machine mid/low trap shrugs 160x12 180x12 200x12 210x12
sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
v bar pressdowns 50x20 70x20 90x20 120x18
rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
overhead rope extensions ss 50x20 70x17 80x15 90x10
db kickbacks 15x20 20x20 25x17
done for the day


meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

[Andreas Munzer]

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

today:

40 min treadmill am fasted cardio
rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

back/tris
10 min treadmill warmup
rumble roller work
rope cable pullovers 50x20 70x20 90x20 110x15
mag sup grip pulldowns 120x10 140x10 160x10 180x10
mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
med neutral grip stretchers 120x8 140x8 160x8 180x8
machine mid/low trap shrugs 160x12 180x12 200x12 210x12
sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
v bar pressdowns 50x20 70x20 90x20 120x18
rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
overhead rope extensions ss 50x20 70x17 80x15 90x10
db kickbacks 15x20 20x20 25x17
done for the day


meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

good call on being careful with the hammie def an annoying injury

[Trixie]

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

Where is the comp? I think me and Rake will fly in and take a look.

[Trixie]

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

I totally love all the gains you are making and you are the best instructor of the century.

[guns01]

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

I totally love all the gains you are making and you are the best instructor of the century.

thank you very much. this is my passion and i enjoy teaching and helping people reach their goals and stick to them with as little pain and suffering as possible.

[guns01]

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

these were taken 12wks out. i am way leaner in person and i am not happy with the posing at all but i am on track and hovering in the 268-270 range. so far so good and i am pretty confident we will come in bigger and better this year for sure with an improved back and legs. maybe even some deeper grooves in the tirs and abs

[guns01]

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

today:

40 min treadmill am fasted cardio


meal lineup
meal 1
16oz tilipia
100g sweet potatoes
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmatti rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

[maxseg]

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

Great work guns, i may be in touch to pick your brain a bit. Hint, Im wanting to make a run for 270ish from 320, not looking to BB just lean out a bit for PLing.

[guns01]

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

Great work guns, i may be in touch to pick your brain a bit. Hint, Im wanting to make a run for 270ish from 320, not looking to BB just lean out a bit for PLing.

thanks max. anytime, just fire away and we will get you all fixed up

[guns01]

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

yesterday:

40 min treadmill am fasted cardio
rumble roller work and stretching


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
50g cream of rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

cardio off day

quads:

10 min step mill warmup
rumble roller work and stretching
standing one leg curl 20x12 30x12 40x12 50x12 (being very very very easy on these bad boys. it didnt hurt at all but i am still not playing around with it)
leg press 90x8 180x8 270x8 640x8 820x8 1000x8 (these were all done with a 3 sec negative and explode out of the hole) kill set 1000x18
leg extensions 105x20(10) 120x20(10) done with toes pulled back and a hard squeeze at the top. second number is bottom quarter only with toes back as well
squats 135x8 185x8 225x8 275x8 315x8 (same as press but started slowing on last set) kill set 315x7 (slight pause to adjust feet from a twinge in my knee, nothing major) then did another 9 reps to finish the set.
done for the day


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
50g basmatti rice
meal 5
16oz chcken
50g basmatti rice
meal 6
16oz chicken

[SwoleZilla]

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

this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.

[guns01]

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

this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.

no not dumb at all. we have a scale that lists out the exact carbs cals and everything so i measure out exactly 50g of carbs worth of cream of rice. i dont like putting up measurements because for cream of rice its like 331g or just a bit over 1/4 of a cup. some of these carbs are a pain to get the measurements out without a scale. the sweet potatoes is like .2 under 1lb for 100g on the dot. the regular rices are the only thing that is close to easy to measure sizes out with