Follow Along G's Run to the NA's

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller the legs and stretch

chest/bis
10 min treadmill warmup
rumble roller work and stretch
rotator cuff work
low incline db press 25x8 45x8 75x8 85x8 100x8 105x8ds 75x8ds 60x8
low incline db flyes 40x10 (25x5) 40x10 (25x5) 40x10 (25x5) first numbers straight set (partner resisted on the top 1/3 pushing down hard)
bench press 135x6 185x6 205x6 225x6 245x6 (these were done explosive out of the hole after a 2 sec pause in the stretch)
standing bb curls 50x20(5) 70x15(5) 90x12(5) 100x10 (5) second number was partner resisted negatives
hs preachers 50x20 (1) 75x15 (1) 100x12(1) second number was a 30 second iso hold at the mid point
rope cable curls 80x20 100x20 120x20 140x15
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
1 cup greens
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[SwoleZilla]

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

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

ahh makes sense. yeah i am eating 70g weighed but it is like 1.5 serving wasn't sure if you were just weight out or if you calculated how man grams of carbs it was for whatever weight. like 50g carbs from cream of rice is prob more than 70g of cream of rice...am i making sense?

[guns01]

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

ahh makes sense. yeah i am eating 70g weighed but it is like 1.5 serving wasn't sure if you were just weight out or if you calculated how man grams of carbs it was for whatever weight. like 50g carbs from cream of rice is prob more than 70g of cream of rice...am i making sense?

yeah i know exactly what you are talking about and whitetail and i had the same discussion. my big dumb ass used to only use oats for my entire diet until i carb loaded for the actual show. so 2 cups is roughly 100g easy enough. well i had no clue about sweet potatoes so i just cooked them up and weighed out my 300g for each of my meals. well low and behold that only equaled out to about 50g of total carbs. i learned my lesson and got a scale that i can enter the food and it tells me exactly how many grams are in it when i am weighing it out. so now i just list the carb values for my log cause the measurements dont meet an exact 1/4 cup or whatever. the scale for me is worth it's weight in gold

[SwoleZilla]

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

exactly!!!! hahah i am def still at that stage. where did you get that scale at?

[guns01]

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

exactly!!!! hahah i am def still at that stage. where did you get that scale at?

i got it from bed bath and beyond. it was only about 30 bucks and the display is almost identical to a nutrition label. kitchen guru is the company and their web site for them is becomegurus.com. like i said i picked mine up at bed bath and beyond for cheap. it comes with a nice book with codes for almost every food you can imagine and it will also store all your daily macro info if you choose to. my wife uses the storage for her's and i just log everything i do

[SwoleZilla]

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

Dude that's perfect! I have to scoop that. Was going to get a massager from there because I like to shoot my tries and I can't seem to massage it hard enough with my hands

[guns01]

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

Dude that's perfect! I have to scoop that. Was going to get a massager from there because I like to shoot my tries and I can't seem to massage it hard enough with my hands

i have my wife use a rolling pin on me for all the areas i cant get with the rumble roller. the company that makes rumble rollers makes hand held ones for the same thing but they arent any different than a rolling pin so that's what i use. it helps with the areas you shoot as well as speed up the healing process even though it's quite painful

[SwoleZilla]

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

i have my wife use a rolling pin on me for all the areas i cant get with the rumble roller. the company that makes rumble rollers makes hand held ones for the same thing but they arent any different than a rolling pin so that's what i use. it helps with the areas you shoot as well as speed up the healing process even though it's quite painful

great idea! my fiance is going to take out all her anger on my damn tri its going to kill! ahah

[guns01]

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

great idea! my fiance is going to take out all her anger on my damn tri its going to kill! ahah

yeah man, it is brutal and if she isnt hurting you then she isnt doing it hard enough. make sure to stay away from the bones and joints lol, they arent meant to be rolled. cool thing about it is it also helps break up a little bit of scar tissue and improves circulation in the area also. i call it my poor man's deep tissue because i only have the funds and time to hit that 1-2x a month

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller legs and stretching

traps/delts/calves/abs
10 min treadmill warmup
rumble roller work and stretching
rotator cuff work
bb shrugs 135x20 185x20 225x20 275x15 ds 315x10ds 225x10ds 135x15
db lats warmup 15x15/5
db lats ss 25x12ss 30x12ss 35x12ss 40x12ss
db press ss 55x8 75x8 85x8 100x8
reverse pec deck 90x15(10) 90x15(15) 90x15(20) 90x15(25) second number is partials
machine lats 70x(5)x15 80x(5)x15 90x(5)x15 80x(5)x15 first number is partner pushed negatives second number is straight reps
spider crawl x60 sec
hanging knee ups x10/5
rope crunches 40x10 50x10 60x10 70x10
toe press ds 230x10ds 215x10ds 205x10ds 190x10ds 170x10 round 2 215x10ds 205x10ds 190x10ds 170x10ds 150x10
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
1 cup greens
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

today:

45min treadmill am fasted cardio
rumble roller work and stretching

back/tris
10 min treadmill warmup
rumble roller work and stretching
meadows rows 25x10/3(warmup) 50x8 75x8 125x8 150x8
old school tbar row 50x10 75x8 125x6 175x6
rack deads ss 275x5ss 315x5ss 405x5ss 405x5ss
chins ss x6/4
vbar pressdowns 80x20 100x20 120x20 140x20 160x18
one arm cable extensions 20x20 25x15 30x12 25x15
db skullies 25x20 35x20 45x15 50x12
done for the day


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

[SwoleZilla]

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

today:

45min treadmill am fasted cardio
rumble roller work and stretching

back/tris
10 min treadmill warmup
rumble roller work and stretching
meadows rows 25x10/3(warmup) 50x8 75x8 125x8 150x8
old school tbar row 50x10 75x8 125x6 175x6
rack deads ss 275x5ss 315x5ss 405x5ss 405x5ss
chins ss x6/4
vbar pressdowns 80x20 100x20 120x20 140x20 160x18
one arm cable extensions 20x20 25x15 30x12 25x15
db skullies 25x20 35x20 45x15 50x12
done for the day


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

hahah db skullies! sick workout.

i take it that its a low carb day? dont see any real direct source of carbs

what do you feel your best way to keep abs (not shredded abs) but def visible in the offseason? usually i just get real sloppy but id like to try and stay tighter. just keeping up on cardio? and diet? just eat the same food but more of it.

[guns01]

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

hahah db skullies! sick workout.

i take it that its a low carb day? dont see any real direct source of carbs

what do you feel your best way to keep abs (not shredded abs) but def visible in the offseason? usually i just get real sloppy but id like to try and stay tighter. just keeping up on cardio? and diet? just eat the same food but more of it.

thanks man that today is day 1 of my 2 zero carb days. so today i pushed hard but tomorrow it will be a nice nasty struggle. i actually got a really good pump going considering i think my glycogen was very very low.
in the offseason if i run say sust or oman with deca or npp it really doesnt matter what my diet and cardio looks like cause it puts about 15 or more pounds of water on me easy. so that blurs out most of my lines. i keep my top 4 abs year round and my legs stay in shape really well but lower abs and low back take the brunt of the water i put on. so what i try to do and what keeps me between 10-12% max is i alter how i eat every week. one wk i eat a 300g of carbs only and that is in 2 meals. then i have coconut oil with the other 4-5 meals. then the next week i hammer high carbs with very very low fat. that keeps me from ballooning up but doesnt slow down my gains. i figure i added a good quality 8 or 10lbs of stage weight this year so that setup i think worked very very well for me this past offseason. i try not to do to much cardio either maybe 3 days a week for no more than 20 mins. i dont want my body to adapt to the regular cardio sessions when it comes time to come back down is why i dont get to crazy with it. i did do a bit more this year cause i hit 300 and it was just to much and i had to come back down. that and i missed a little over a week of eating because of a death in the family so i got back down to a more comfortable 288 before i started

[SwoleZilla]

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

thanks man that today is day 1 of my 2 zero carb days. so today i pushed hard but tomorrow it will be a nice nasty struggle. i actually got a really good pump going considering i think my glycogen was very very low.
in the offseason if i run say sust or oman with deca or npp it really doesnt matter what my diet and cardio looks like cause it puts about 15 or more pounds of water on me easy. so that blurs out most of my lines. i keep my top 4 abs year round and my legs stay in shape really well but lower abs and low back take the brunt of the water i put on. so what i try to do and what keeps me between 10-12% max is i alter how i eat every week. one wk i eat a 300g of carbs only and that is in 2 meals. then i have coconut oil with the other 4-5 meals. then the next week i hammer high carbs with very very low fat. that keeps me from ballooning up but doesnt slow down my gains. i figure i added a good quality 8 or 10lbs of stage weight this year so that setup i think worked very very well for me this past offseason. i try not to do to much cardio either maybe 3 days a week for no more than 20 mins. i dont want my body to adapt to the regular cardio sessions when it comes time to come back down is why i dont get to crazy with it. i did do a bit more this year cause i hit 300 and it was just to much and i had to come back down. that and i missed a little over a week of eating because of a death in the family so i got back down to a more comfortable 288 before i started

oh wow. yeah id like to try NPP this offseason to see if it doesnt bloat me as bad as deca would.

Is there a reason behind only carbs with your first two meals then fat with the rest on the lower carb days? if i were to have a lower carb day i would want to spread it out just so i wasnt "blowin my load" of carbs so early in the day. Im no where near a national level competitor just love the sport and try and pick the brains of people like you. So if i get annoying brother just tell me to stfu!.

i really appreciate your help man

[guns01]

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

oh wow. yeah id like to try NPP this offseason to see if it doesnt bloat me as bad as deca would.

Is there a reason behind only carbs with your first two meals then fat with the rest on the lower carb days? if i were to have a lower carb day i would want to spread it out just so i wasnt "blowin my load" of carbs so early in the day. Im no where near a national level competitor just love the sport and try and pick the brains of people like you. So if i get annoying brother just tell me to stfu!.

i really appreciate your help man

no way man, no problem at all. i put this log up just for the purpose of showing people what i do and how i do it as well as help anyone out that jumps in and asks questions. i love helping and learning as much as i can myself also.

as for the carb setup in the offseason it isnt always only the first 2 meals. i do a 150g serving right out of bed with a shake. then i do the other 150g of carbs post workout then all the other meals are with coconut oil or other good fats. i like the coconut oil cause it does the most and works really well for me. ok the background that i learned from this was that by doing this with the carbs and fats with the carbs first in the am and post workout is that it helps you crank out better gh output from your workouts and stoke your body first thing in the am. now i did use this method for an entire offseason and it is probably the best offseason conditioning that i have ever been in with no cardio at all. now i was also eating 6lbs of steak the entire time and only replacing a lb of that with a lb of shrimp a day or two a week. then the following year i did the alternating method that i use now and i gained more muscle that i should hold onto. it does work but i like to change things from week to week so i dont get bored and i like to eat so having higher carbs for a week allows me a bit more freedom for a short period of time. so in a nut shell it is the best of both worlds without getting to far out of condition or getting bored