Follow Along G's Run to the NA's

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller and stretching

traps/delts/abs
10 min treadmill warmup
rotator cuff work
db shrugs 45x20 55x20 75x20 105x15 115x15
db lats warmup 15x15/3
db lats ss 20x12ss 25x12ss 30x12ss 30x12ss
seated db press ss 50x8 65x8 80x8 95x8
reverse pec dec ss 75x15ss 90x15(10ss) 90x15(15)ss 90x(20)ss (second number is partials)
band rear delt x10/4
spider crawls 1set 60 seconds
leg raise machine 20x15 30x15 40x15 50x15
incline crunches x10/4
done for the day and the pump was insane.


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[Trixie]

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

What is ss?

[guns01]

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

What is ss?

super sets. ts would be a tri set gs would be a giant set and of course your favorite ds is a nice drop set

[guns01]

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

today:

45min treadmill am fasted cardio (wont lie didnt want to do it but it is a must to win)
rumble roller work and stretching

back/tris
10 min treadmill warmup
one arm bb rows 25x10/3 50x8 75x8 100x8 125x8

http://www.youtube.com/watch?feature=player_embedded&v=ExuDK5iWKM8

meadows rows 45x8 90x8 115x8 135x8 (last set was very heavy)
dante rows 90x10 140x10 180x10

http://www.youtube.com/watch?v=Kr6-OKbCqu4&feature=player_embedded

banded hypers red thick band x20/4
cg bench press 135x15 185x12 225x10
sup db kickbacks 15x20 20x20 25x20
cable vbar pressdowns ds 150x10ds 130x10ds 110x10ds 100x10ds 80x10ds 60x20 done
done for the day.

great training day back is pumped tight and probably going to be sore. tris filled up really well also with a nasty pump. so overall felt really good and had a great session today

meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[SwoleZilla]

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

i love those rows!!! but damn i think ive been doing them wrong. i usually face the other way. will try the other way next back day!

[guns01]

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

i love those rows!!! but damn i think ive been doing them wrong. i usually face the other way. will try the other way next back day!

i did them for super high reps before facing correctly but i was keeping one leg out of the platform. i caught my mistake and the contraction and feel of the movement is 10x better. i dont think any other row hits the lat and mid back in the same way because it locks you pretty much in place

[Trixie]

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

[QUOTE=guns01;1177760]today:

45min treadmill am fasted cardio (wont lie didnt want to do it but it is a must to win)

You better want to win. I'm coming to see YOU WIN!!!
~Trixie~

[guns01]

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

[QUOTE=Trixie;1177766]

today:

45min treadmill am fasted cardio (wont lie didnt want to do it but it is a must to win)

You better want to win. I'm coming to see YOU WIN!!!
~Trixie~

i never miss and i never ever cheat cause i am always gunning for the win. i do it even when i dont feel like it and i absolutely hate cardio with a passion

[guns01]

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

today:

no cardio (leg day)

hams
10 min step mill warmup
rumble roller work/stretching
lying leg curls 50x20 60x20 70x20 100x12 120x10 140x8 150x6 ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10 done
abductors(glute emphasis) 100x10(5)(10) 110x10(5)(10) 120x10(5)(10) 140x10(5)(10) first numb straight rep second is a 3 sec contraction hold and 3d is partials at the bottom. these are done leaning forward over the legs instead of sitting up straight in the seat
ham kills x8/3
hs lunges 50x10/3
db static holds 45x30sec/3
done for the day

another good day of training. great pump and feeling strong


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
8oz diet root beer
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[Rake]

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

Guns with all that protein do you take Enzymes if so what kind? And Vitamins are they on an earlier post?

[guns01]

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

Guns with all that protein do you take Enzymes if so what kind? And Vitamins are they on an earlier post?

rake, i use orange triad from controlled labs which has a great digestive support in it, along with ala and the sour kraut. i used to get really bad guts from eating the way i do and then added in the orange triad and i havent had any issues since. i also use some physillum husk that is sugar free until about 5-6wks out because my diet in prep is very lacking in fiber. 2 table spoons a day is plenty for me and i dont get bloated and gassy from that small amount of fiber

[guns01]

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

today:
off day

45 min treadmill am fasted cardio


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
8oz diet root beer
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

today:
off day

45 min treadmill am fasted cardio

today is the dreaded day one of zero carb days haha. i freaking love the misery. i actually had an accident this am and it almost ended very very badly. i washed the wife's truck and my car. well when i got done washing the truck i pulled it into the garage to dry. i stepped out onto the running rails and my foot came out from under me and smash like a sack of potatoes. i came down really hard on my lower back ankle and tricep. lucky for me it happened so fast i didnt do any type of trying to catch myself. so the only real injury i suffered was a nice scrapped ankle and a sore knee. pretty scary but nothing major nothing popped on me and nothing swelled or bruised. so i am saved for the time being. i also told my wife that until the season is over i am not doing anything else that i have a chance of getting hurt doing. i am not getting sidelined during a prep for an injury outside of the gym lol

meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
1/4 cup sour kraut
meal 4
16oz ground turkey
9 pieces asparagus
8oz diet root beer
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

[Trixie]

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

Great to hear that you have only suffered some small injuries, it is always the every day stuff that gets you hurt. Hopefully the Root Beer made you feel better! You may need a heating pad tonight.
~Trixie~

[guns01]

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

Great to hear that you have only suffered some small injuries, it is always the every day stuff that gets you hurt. Hopefully the Root Beer made you feel better! You may need a heating pad tonight.
~Trixie~

the diet root beer sure does hit the spot and its to bad that i have to let it go in about 2 wks. so then the mega super suffering will kick in nicely.

funny thing about getting hurt is that i have hurt myself outside of the gym 99% of the time and it's always doing stupid stuff like messing around with the mrs or the kids or slipping in the shower bathroom or garage. the only time i have hurt myself in the gym was freak injuries warming up