Follow Along G's Run to the NA's

[guns01]

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

todays lineup:
quads/light hams

10 min stepmill warmup
rumble roller work

leg extensions 45x60 60x60 75x60
adductors 100x20 120x20 140x20 150x20
squats 135x25 225x20 315x15 405x12 405x10 185x20
hacks 90x20 180x15 270x12 360x10 450x10 90x20
machine leg press 180x20 220x20 280x15 310x12
leg extensions 120x20 135x20 150x20 165x18 180x15
lying leg curls 60x20 70x20 80x20 90x20 100x20 110x20 120x18

that was it for the day

eating setup finally:

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[animal87]

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

How do those 100g shakes work for you?? I went up to about 65-70g a meal and it seems to be working.

[guns01]

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

How do those 100g shakes work for you?? I went up to about 65-70g a meal and it seems to be working.

they work pretty good for me. i shoot for 100g to a little bit over 100g per meal so that's where those numbers come from. i picked up most of this stuff from a pretty good top tier coach a couple years back. his diet setup for the offseason was great for me but everything else not so much.

[guns01]

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

today's lineup:

chest/bis

10 min tread mill warmup
rotator cuff work
db incline press 50x20 60x20 80x20 100x17 120x12 55x20(barely)
hs iso wide chest 45x20 90x20 135x14 180x11 70x20
hs incline 45x20 70x20 90x20 115x12 70x20
pec deck 60x20 75x20 90x20 105x18 75x20

seated db curls 20x20 30x20 40x17 50x12 25x20
db hammers ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x20
machine preachers 40x20 60x20 70x19 80x14 90x11ds 40x15


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[mikeyg51]

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

today's lineup:

chest/bis

10 min tread mill warmup
rotator cuff work
db incline press 50x20 60x20 80x20 100x17 120x12 55x20(barely)
hs iso wide chest 45x20 90x20 135x14 180x11 70x20
hs incline 45x20 70x20 90x20 115x12 70x20
pec deck 60x20 75x20 90x20 105x18 75x20

seated db curls 20x20 30x20 40x17 50x12 25x20
db hammers ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x20
machine preachers 40x20 60x20 70x19 80x14 90x11ds 40x15


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

Really lean there brother, with some nice healthy carbs....I remember someone telling me that your body can only absorb like 23-30g protein per serving lol...so I did this for a while! I only stayed lean, didn't gain...I am going more your route now....

Also, I know you probably posted it but what's the body comp looking like? Weight, bf, etc?

[GotClen]

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

I like to start out saying OK come hell or high water I'm going to hit these kinds of rep ranges. Focus GC. Then I start repping. 20,21,22,23 (mm what will I be doing later today) 24,25,26 (damn that chic is kinda hot)27,28 29 Ok that's good. What Im trying to say in my mind wonders. I keep trying and have gotten better. Yet, every work out I find myself back to 8 to 12 reps.

todays lineup:
quads/light hams

10 min stepmill warmup
rumble roller work

leg extensions 45x60 60x60 75x60
adductors 100x20 120x20 140x20 150x20
squats 135x25 225x20 315x15 405x12 405x10 185x20
hacks 90x20 180x15 270x12 360x10 450x10 90x20
machine leg press 180x20 220x20 280x15 310x12
leg extensions 120x20 135x20 150x20 165x18 180x15
lying leg curls 60x20 70x20 80x20 90x20 100x20 110x20 120x18

that was it for the day

eating setup finally:

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[mikeyg51]

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

^^^ HAHA, same here GC! I love the results from higher rep workouts but start to get sidetracked and give up....How the hell do you focus through it Guns?!

[guns01]

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

Really lean there brother, with some nice healthy carbs....I remember someone telling me that your body can only absorb like 23-30g protein per serving lol...so I did this for a while! I only stayed lean, didn't gain...I am going more your route now....

Also, I know you probably posted it but what's the body comp looking like? Weight, bf, etc?

i am probably sitting at right in between 10-12% maybe a little less cause my body is really weird with water retention. i have top 4 abs showing good and the outline of the wall is still there so i am happy. dont tell gc but i stepped on the scale yesterday at 282 dry. now lets backtrack that a bit because i spent the good part of 2wks eating nothing but fast food at least 2x a day and barely drinknig any water. so on the norm i usually hold about 10lbs of water and now prob 15ish. so i would guess i am in the lower 270s minus water. i rotate each week between low carbs ish to pretty freaking high carbs. no cardio atm but i will start that up as soon as my garage is unpacked and i can jump on the tread a few times a wk.

as for only processing x amount blah blah. i continue to gain more each year so it is working pretty well for me and food is the most anabolic substance out there so i like more not to mention i love to eat haha

[guns01]

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

I like to start out saying OK come hell or high water I'm going to hit these kinds of rep ranges. Focus GC. Then I start repping. 20,21,22,23 (mm what will I be doing later today) 24,25,26 (damn that chic is kinda hot)27,28 29 Ok that's good. What Im trying to say in my mind wonders. I keep trying and have gotten better. Yet, every work out I find myself back to 8 to 12 reps.

i think it is most important to hammer these high reps for legs and back. i do drop down in the 8-12 range myself but the bad thing for me is i will say hey i can get the 120s for 10-12ish and end up being able to hit 15-20 haha. the burn sure is even more distracting isnt it gc

^^^ HAHA, same here GC! I love the results from higher rep workouts but start to get sidetracked and give up....How the hell do you focus through it Guns?!

the best way i have found for me is when i am training with someone and i normally do is i always go last. if they hit 10 with their weight then i try to do 12 or more and so on. i always like to one up my partners. i have a hell of high pain tolerance also so it helps me be able to keep going when the burn is nasty brutal. i am a sucker for punishment i guess but i like it

[guns01]

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

today

traps/delts:
10 min treadmill warm up
db shrugs 40x20 50x20 60x20 80x20 90x20 100x20 110x18 120x15
rope rear delt pulldowns 25x20 40x20 55x20 70x20 85x15
reverse pec deck 45x20 60x20 75x20 90x11 60x20
machine lats 40x20 50x20 60x20 70x20 ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x20
hs shoulder press 45x20 70x20 90x18 115x14
db front raise 15x20 20x20 25x20 30x17

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[guns01]

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

happy ham day:

hams/light quds
10 min step mill warmup
rumble roller work
lying leg curls 50x20 60x20 80x20 100x20 120x15 70x20
adductors 100x20 120x20 140x20 160x15 110x20
seated leg curls 90x20 120x20 150x20 195x18 120x20
leg press (narrow heels high) 180x20 360x20 540x20 630x20 450x20
hs dead machine special lunges x20/4
leg extensions 105x20 120x20 135x20 150x20 165x20 150x20
done for the day other than the miles of walking tonight

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[gusto77]

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

Your workouts look brutal man... Not to mention brutal for a guy eating Veges and baby food for carbs. Just reading your diet is making me feel "hangry".

[guns01]

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

Your workouts look brutal man... Not to mention brutal for a guy eating Veges and baby food for carbs. Just reading your diet is making me feel "hangry".

wait for the transition to high carb week tomorrow man haha. i rotate between lower carbs higher fat to high carbs low fat from week to week

[guns01]

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

friday:

back/tirs
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 55x20 70x20 85x15 40x20
one arm pulldowns to the side 25x20 40x20 55x20 70x17 35x20 (these really hit the front part of the lat and the lower lat really well)
pull ups x20 x12 x10 x8
one arm db rows 60x20 70x20 90x20 100x17 120x12
bent cable rows 100x20 120x20 150x20 140x20
no dead lifts because i had to drive 6 hours for a show i coached over the weekend
v bar pressdowns 40x30 50x40 60x50
oa overhead db extensions 25x20 35x20 45x14 55x10 30x20
db kick backs 10x20 15x20 20x18 25x14
reverse grip pressdowns ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x20

done for the day

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

[guns01]

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

saturday:

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3
steak burger dbl meat and dbl cheese
sweet potato fries
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.