Follow Along G's Run to the NA's

[guns01]

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

weds
traps/delts
10 min treadmill warmup
rotator cuff work
db shrugs 50x20 60x20 70x20 80x20 100x20 120x15
db press 40x20 50x20 60x20 70x20 80x18 100x10
cable rope rear pulldowns 25x30 40x20 55x20 70x20 85x20
db lats 10x20 20x20 25x20 30x18 35x12
db front raise 15x20 20x20 25x20 30x15 (did first half of reps palm up)
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

thurs
hams/light quads
10 min step mill warmup
rumble roller work
lying leg curls 50x30 70x25 90x20 110x20 140x12ds 70x20
seated leg curls 75x20 90x20 105x20 150x20 180x14ds 90x20
adductor 100x20 120x20 140x20 160x16
glute blast on hip sled 50x20 60x20 70x20 80x20
walking bb lunges 100x40yards/4
leg extensions 75x20 90x20 105x20 120x20 135x20 150x20
done for the day



daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz top round
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

friday:
back/tri
10 min treadmill warmup
rumble roller work
rope cable pullovers 40x20 50x20 60x20 70x20 80x20
vbar pulldowns 70x20 85x20 100x20 120x20 140x12
dante rows 50x20 90x20 140x15 180x15
rope high rows (low pulley) 25x20 40x20 55x20 70x15
stretch pulldowns close grip 55x20 70x20 85x20
one arm tri reverse pressdowns 15x20 20x20 25x20
overhead reverse cable extension 50x20 70x20 90x20 110x18
one arm over head db extension 25x20 35x20 45x17 50x10
done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz top round
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water

[guns01]

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

yesterday
20 min tread mill am fasted

quads/lt hams
10 min stepmill warmup
rumble roller work
squats 135x20 135x20 225x20 315x20 405x15
hacks (mtndog style) 50x10 (20sec static hold with added resistance)10 reps (same hold) 100x10 (same)x10 (same) 150x10 (same)x10(same) 200x10 (same)x10(same)
leg press (mtndog twist) 270x20ss 450x20 630x20ss 720x15ss
sissy squat on hack x20 x20 x20 x20
leg extension ss 105x20ss 120x20ss 150x20ss 165x18ss
static wall holds 1min/4
one leg leg curls 30x20 40x20 50x20 60x20 70x14 40x20
done for the day


meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[gusto77]

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

How about some pics bro!

[guns01]

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

How about some pics bro!

give me a week or so and i will put up some wheel pics. i am not unveiling the upper body improvements till we get closer to show time in june

[guns01]

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

here is those two new twists i added in today and yes i am a wheel killer on my own but man this is just nasty:

Teardrop Busters - YouTube

Tom Platz coaching me on hack squats with isotension - YouTube

[guns01]

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

yesterday:
20 min tread mill am fasted

chest/bis
10 min tread mill warmup
rotator cuff work
incline db press 40x20 50x20 70x20 90x20 110x19
flat db press 55x20 65x20 75x20 85x14 100x11 i did these till failure then held the contraction at mid point on the last rep for as long as possible
hs incline 45x20 90x20 135x10 135x9
band stretches
pec deck flyes 60x20 75x20 90x20 105x20 150x10ds 75x10
standing db curls 25x20 35x20 45x15 50x12
standing bb curls 60x15 (10sec static hold) x5 70x15 (10sec static) x5 80x12 (10sec)x5 100x10 (10sec)x2
machine preacher 50x10 60x10 ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10 round two 60x10ds 40x10ds 50x10ds 30x10
done for the day


meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:
20 min treadmill am fasted

delts/traps
10 min treadmill warmup
rotator cuff work
db shrugs 40x20 50x20 70x20 90x20 110x20 120x15 140x10ds 60x20
bench rear lats 10x30 20x25 25x20 30x20 20x20 i did an extra 10 reps on each set as partials at the bottom end of the movement after the initial rep range was hit
scrap the rack press 90x20 115x15 135x15 155x12 185x8 (these where absolutely freaking brutal)
John Meadows' Scrape the Rack Press - YouTube
db 6 ways 10x20 15x17 20x12 10x16
6 ways - YouTube
rear delt cable pulldowns 40x20 55x20 70x20
done for the day wow


meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:

20 min treadmill am fasted

hams/light quads
10 min step mil warmup
rumble roller work
seated leg curls 75x30 90x25 120x20 150x20 180x20
ham killers x20 x17 x15 x12
Ham Killers - YouTube
lying leg curls 50x20 70x20 90x20 110x15 140x9(ds)70x15
bb walking lunges 100x40yards/4
leg extensions 90x20 105x20 120x20 135x20 150x20
toe press (stretch to mid range)ts 210x20ts 250x20ts 280x20ts 300x20ts
standing calf raises (mid range to full contract)ts bwx20ts bwx20ts bw x 17ts bw x15ts
ankle flexion banded ts x20 ts x20 ts x15 ts x10
the ham killers are freaking insane. the pump is stupid and it is constant tension so it is absolutely brutal. the calf triset work is almost equally brutal as well even though you are hitting three different points in the movement.



meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
1 large spicy itilian meats pizza
1 large chocolate chip cookie
meal 7
100g whey in water

[guns01]

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

yesterday:

20 minutes treadmill am fasted

back/tris
10 min treadmill warmup
rumble roller work
bent rows ss 135x20ss 185x20ss 225x15ss 315x12ss
pullups bw x20 x14 x12 x8
hs iso rows 45x20 70x20 90x15 115x14 (these were done holding one side contracted while rowing the other side then switching. very brutal)
cable pullovers ss 50x20ss 70x20ss 90x17ss 100x14ss
seated low rows 120x20 140x20 160x15 180x12
ng pulldowns 21s 70x21 85x21 100x21 120x21 (these were done 7 in the top 1/4 7 bottom 1/4 7 full rom)
chambered bar pressdowns 50x30 60x30 70x30 100x20 120x20 140x20
incline db close grip press 40x20 50x20 60x18 70x12
machine dips 90x20 180x20 270x15
done for the day


meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[guns01]

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

yesterday:

20 min treadmill am fasted
quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x060 75x60
squats 135x20 225x20 315x20 405x15 275x15
one leg leg extensios ts 30x20ts 50x20ts 60x20ts 70x15ts
walking bb lunges ts 100x40 yards/4 all ts
hacks ts 90x20ts 180x20ts 270x15ts 360x12ts
leg press (ascending set x6 heavy) 600x6as 690x6as 780x6as 870x6as 960x6 done
seated leg curls (ol) 25x20 35x20 45x20 55x17 65x12 35x20
done for the day and brutal leg 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 priobiotic pro shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g probiotic pro shake in water

[guns01]

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

been a minute since i am having some horrible issues with my freaking net. so i will put up todays workout and resume everything back on monday:

20 min am fasted cardio tread mill

10 min tread warmup
rumble roller work
bent row 135x20 135x20 185x20 225x15 275x12 315x10
rack pulls 135x20 225x15 315x12 405x10 405x10 (using these to bring up my back and take my legs out as much as possible. pins set 2in below knees)
wide grip pulldowns 85x20 100x20 120x20 140x15 150x12
rope low rows 25x20 40x20 55x15 70x11 35x20
machine pullovers 75x20 90x20 105x20 120x20 150x14
v bar pressdowns 40x30 50x30 60x30
rope pressdowns 80x20 90x20 100x20 120x18
incline db extensions 30x20 40x20 50x15 60x12 35x20

done for the day

[guns01]

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

yesterday:

20 min am fasted cardio

10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60 105x20 120x20 150x20
leg press 270x20 450x20 630x10 810x10 ds1100x10ds 900x10ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x20ds 270x20ds 180x20ds done
squats ss 135x20ss 225x15ss 315x10ss 315x10ds
static holds 1min/4
short sweet and wrecked big time


meals
meal 1
16oz ground turkey
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

[slin 2 win]

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

Keep up the good work big dog