Follow Along G's Run to the NA's

[guns01]

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

http://www.youtube.com/watch?v=eUDcTLaWJuo
I'll loan yo my hottest heels!

dont threaten me with a good time trixie. haha i dont think your heels would fit me

Damn Guns you working those legs ! lol

yes ma'am, trying to get them to the next level

[mikeyg51]

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

Good Lord, Guns!!! That is like an art-form having calves and hams like that

[guns01]

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

today:

no cardio it's leg day (i freaking love it cause not only is it leg day but i dont have to do cardio)

abs/quads
10 min step mill warmup
rumble roller work/stretching
hanging knee ups x10/5
incline sits x10/4
leg extensions 45x60 60x60 75x60
leg press (3sec negatives) 180x8 270x8 360x8 640x8 820x8 1100x8 challenge set 1100x22(done these nonstop with regular negatives)
leg extensions 120x20(10) 150x20(10) toes back on all these reps and the second number is bottom quarter partials
squats 135x8 185x8 225x8 275x8 315x8 kill set 315x19 (these were explosive out of the hole. lost the explosiveness on rep 6 with 315)

done for the day
got a great workout in and killed legs. as suspected the gym was packed with all the normal holiday dumb asses just like i figured it would be. i still got in and got it knocked out in under 2 hours cause other than the stupid women none of these guys do legs. all chest and arms haha.

meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g jasmine rice
meal 2
8oz tilipia 8oz ground turkey
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 tbl spoons sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work/stretching

calves/chest/bis
seated calf raise ts 75x20/4
standing bw calf raise ts x20ts x18ts x15ts x20ts (last 20 were with 6 forced reps at the end)
tibia raises ts 50x20/4
rotator cuff work
low incline db press 25x8 45x8 65x8 85x8 105x8 ds 105x8ds 85x8ds 65x6(2) only got 6 and 2 forced reps on the final set
pec minor dips 45x18 drop weight x16 25x20 drop weight x15 25x16 drop weight x11 (had to move to the 25 plate cause chain was to short and it was hard to take the weights on and off in a quick manner)
bench press 135x6 155x6 185x6 205x6 225x6
standing db curl20x20/2 ascending to descending 20x10as 25x10as 30x10as 35x10as 40x10as 45x10as 50x6ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x20 done
hammers ascending to descending 20x10as 25x10as 30x10as 35x10as 40x10as 45x10as 50x10as 55x4ds 45x10ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x20 done

that workout was freaking brutal. pumps cramps the whole 9 yards and i am wasted tired now. overall great training day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g jasmine rice
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz chcken
50g cream of rice w/ 2 tbl spoons sugar free jelly
meal 6
16oz ground turkey

[MOUNTAIN-MAN]

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

I wish I could eat like that bro send me a link to the lunch box I read about it ur post the other day pleas sr

[guns01]

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

I wish I could eat like that bro send me a link to the lunch box I read about it ur post the other day pleas sr

here is the one that i have

http://www.sixpackbags.com/expert-innovator-500.html

[gusto77]

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

all right swole and everyone else that has been asking for a little sneak peak. these is immediately following am cardio bone ass dry no food with a little pump so they are just a little bit smooth esp my calves. dont be to brutal on me haha

Nice! Damn you really were holding a lot of water before. Looking good brother!

[Trixie]

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

here is the one that i have

http://www.sixpackbags.com/expert-innovator-500.html

.
That's hot! a real mans man's lunch box. We have to get one too you're right no one would steal that from the Sport Book especially since they will know it's Rake's. Thanks for the link.
~Trixie~

[MOUNTAIN-MAN]

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

I'm getting the purple one bro thanks

[guns01]

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

.
That's hot! a real mans man's lunch box. We have to get one too you're right no one would steal that from the Sport Book especially since they will know it's Rake's. Thanks for the link.
~Trixie~

no problem. this thing is worth it's weight in gold if you are out and about for 5 meals or so a day. the pink sure does stand out and that was the point, no one will steal it and it's hot too

[guns01]

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

I'm getting the purple one bro thanks

bag is awesome man, it makes being on the road and stuff like that so much easier. if you hit the gym and have to go to work or whatever and dont go home the gym bag and backpack ones are really nice also. jump on it as soon as you guys can though because they dont stay in stock for very long at all

[guns01]

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

Nice! Damn you really were holding a lot of water before. Looking good brother!

thanks man, i told you i am at least half water buffalo. hell i may even be close to 3/4 i am not sure on that though

[MOUNTAIN-MAN]

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

Yep they are out of stock in two colors now

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

delts/abs (still leaving the traps alone. it has healed up 90% but it is still very tight in the area and no way i am hurting it 2wks out)
rotator cuff work
db lats warmup 15x15/3
db lats ss 20x12ss 25x12ss 30x12ss 35x12ss
seated db press ss 50x8 65x8 70x8 85x8
reverse pec deck ss 60x15ss 75x15ss 90x15ss 90x14ss
banded rear delt pulls ss x10/4
spider crawl 1min
knee raise machine 20x15 30x15 40x10 50x10
crunch machine 30x15 40x15 50x15 60x15
done for the day

good solid work day. vascular all over now so my skin is paper thin. feel tired but good at the same time


meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g jasmine rice
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz chcken
50g cream of rice w/ 2 tbl spoons sugar free jelly
meal 6
16oz ground turkey

[SwoleZilla]

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

all right swole and everyone else that has been asking for a little sneak peak. these is immediately following am cardio bone ass dry no food with a little pump so they are just a little bit smooth esp my calves. dont be to brutal on me haha

well well well! im late to the party!

looks like im going to have to hop on your leg routines. looking on point! hammys are sick! great work guns!