Follow Along G's Run to the NA's

[guns01]

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

back/tris

15min step mil warmup
cable pullovers 60x30 80x25 100x20 120x20 100x20
one arm db rows 50x20 60x20 80x20 100x15 120x15
hs row 45x20/2 90x20/2 135x15/2
deads 135x20 225x20 315x10 405x5/5 30-45 secs rest between sets
cobras (high pulley used for crossovers set high elbow pulled into back for peak contraction) 50x20 60x20 80x20 100x15
dc stretching
vbar pressdown 80x30 100x30 120x30 140x20
overhead cable extensions 80x20 100x20 120x20 140x15 150x15
db skullies 40x20 50x15 60x12 50x12
machine dips 90x20 100x20 110x20 120x15
dc stretching

freaking nasty workout today with a sick sick pump

[guns01]

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

cardio only yesterday and today well cardio with a twist:

30 mins step mil
5 min warmup
10 min stepping up on toes for a hard contraction
12 min contracting the ham and glute each step
3 min normal stepping.
give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season

[Ezskanken]

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

cardio only yesterday and today well cardio with a twist:

30 mins step mil
5 min warmup
10 min stepping up on toes for a hard contraction
12 min contracting the ham and glute each step
3 min normal stepping.
give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season

I started rubbing my hams like they were getting tight when reading this ha ha!

[guns01]

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

I started rubbing my hams like they were getting tight when reading this ha ha!

bro they hurt something fierce doing them this way. i already dial them in better than everyone else but i am looking to bring them to the next level for myself

[guns01]

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

quads:

15mins stepmil same twist as the weekend just shorter 5mins on calves and 5min on hams/glutes. gets me huffing and puffing.
5-10 min foam rolling my lower/mid back it band and quads
leg xtensions 45x50 60x40 75x30 90x20
adductor 100x20 120x20 140x20 150x15
abductor 100x20 120x20 140x20 150x20
squats 135.x20 225x20 315x12 405x10 315x10
leg press 200x50 400x40 600x30
leg xtnesion ss 120x15ss 135x15ss 150x15ss 165x15ss
wall sits 1min 1min 1min 1min
dc quad stretching

[guns01]

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

this wks chow lineup and it's high carb so i am kinda stoked but my guts arent haha:

meal 1
12 whole eggs
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[Ezskanken]

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

Whoo wee! That made me full just reading that lol! Starting to get my hunger up though, thanks for all the tips.

[maxseg]

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

Solid Training, Damn thats some food!

[guns01]

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

chest/bis:

15min step mil calves and glutes as always now
db flat press 50x20 60x20 80x20 100x15 110x12
hs incline 55x20 90x15 115x12 135x10
bb bench press 225x12 245x10 275x8 sorry this isnt normal for me to double up on flat but my training partner wanted to do a few. she was motivated so i went with it
cable cross overs 50x20 70x20 80x20 90x20
standing bb curls 50x20 70x20 90x15 110x12
db hammers 25x20 35x20 45x15 55x12
seated cable curls 30x20 45x20 60x15/2

that was it for the day

[guns01]

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

Whoo wee! That made me full just reading that lol! Starting to get my hunger up though, thanks for all the tips.

Solid Training, Damn thats some food!

thanks fellas trying to get up to super freak status

[guns01]

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

traps/delts/light abs

15min step mil warmup calves/glutes
db shrugs 50x20 60x20 80x20 100x20 120x15/2
bent over db lats 10x25 15x25 20x20 25x20
seated db lats 15x20 20x20 25x20 30x15
db shoulder press 50x20 60x20 80x20 100x15
seated db front raise 20x20 25x20 30x15/2
cable crunches 40x20 50x20 60x15/2

done for the day

[BABY1]

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

traps/delts/light abs

15min step mil warmup calves/glutes
db shrugs 50x20 60x20 80x20 100x20 120x15/2
bent over db lats 10x25 15x25 20x20 25x20
seated db lats 15x20 20x20 25x20 30x15
db shoulder press 50x20 60x20 80x20 100x15
seated db front raise 20x20 25x20 30x15/2
cable crunches 40x20 50x20 60x15/2

done for the day

Oh come on, you can do more,lol

[guns01]

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

Oh come on, you can do more,lol

i try to baby1 got to get bigger and better every single day

[guns01]

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

damn it boys. had a huge opportunity pop up for me and i am going to have to scale back onto my prep earlier than i had planned for the spring shows. nothing dramatic but i need to drop down to i would say 6-8% for this opportunity. so dont get freaked out if you see that i added a ton of additional cardio and maybe a little happy fat burners into my guinea pigs lineup. let's just say this kind of opportunity is of the sickest level and the way i look at it is that i will just be primed for a easier transition into competing this sprin

[Guest]

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

WOW,I cant believe I have never seen this.Damn man im sorry.I definitely want to follow this.

Very educated guy here boys and girls that all of us can learn from.

Those are some damn good lifts brother.You're a beast.