Follow Along G's Run to the NA's

[guns01]

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

today:

20 min treadmill am fasted

chest/bis/calves
10 min treadmill warmup
toe press 150x20 170x20 190x20 210x20
rotator cuff work
slight incline db press 25x6 45x6 70x6 90x8 120x8 ds 100x8ds 75x10ds 50x15
incline db flyes 40x10(20x5) 40x10 (20x5) 40x10 (20x5) the number in () is partner assisted manual resistance on the negative for about 5-10secs
band press ss x20/4
4" grenade ball hammers 30x20 40x20 50x20 70x14
standing db curls 25x20 35x20 45x15 50x11
incline db curls 40x15 35x18 30x20 25x20
one leg calf raise ss bwx20/3
tibia raises 20x20 40x20/2
done for the day

bestdrol ran at 3 caps again for day 2. ok 2 days in and i can feel the strength increase. the back pumps are insane. i am still saying on line with drol or dbol for sure. closest comparrison i can give. sex drive seems to be cranking right along also


meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

20 min treadmill am fasted

traps/delts/abs
10 min tread warmup
cable crunches 40x15 50x15 60x15
rotator cuff work
db shrugs 50x20 70x20 90x20 100x20 120x15
db lats 20x15/3
spider walks ss x60sec/2
Spider Crawls - YouTube
bent over db lats ss 25x12 ss 25x12
spider walks ss x60sec/2
front bb raises ss 50x10/2 done to eye level
spider walks ss x60secs/2
db lat swings 50x15/2 these are done in the bottom quarter for a partial contraction. you can barely get them busted out and the pump from the spider walks with the red pro bands is insane.
incline crunches x15/3
hanging knee up x10/3
done for the day

bestdrol day 3. 3caps. lower back pumps are still there and it seems as though it is giving me a slight boost in endurance. in the affect that i am not fatiguing out as fast as i normally do on sets


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
500g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[animal87]

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

Dang your a big fella guns.

[guns01]

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

Dang your a big fella guns.

not really that big man. i was puffy and bloated quite a bit there. i will look like a whole different person in 30 days. i strive to add on a few pounds every year and come in better each time. hopefully tip the scales in the 240s this go round maybe a touch heavier

[guns01]

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

today:

20 min treadmill am fasted

hams/calves
10 min step mill warmup
rumble roller work
seated leg curls 75x30 90x25 120x20 150x20 180x15 (did these with a 2sec contraction hold and a very slow negative)
ham killers x20/3
stationary db lunges 50x10 each leg/4
decline db leg curl static hold 45x30sec/3
Banded standing leg curl - YouTube
those db leg curl iso holds are stupid painful and i am almost positive that my hams are going to hurt really bad for the next few days. they have been cramping up all day long
standing calf raise 150x20 180x20 195x15 215x15 (5sec hold at the bottom and 2sec hold in the contraction)
standing one leg calf raise ss bw x 20/3
tibia raise ss 30x20/3

day 4 beastdrol. back pump uh hell yeah it is. skipped stiff leg deads to keep from making it worse but i will do some regular deads or racks tomorrow to see if strength is up with the back pump.


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
500g basmati rice
meal 5
16oz chcken
50g basmati rice
meal 6
16oz chicken

[guns01]

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

friday:

20 min treadmill am fasted

back/tris
10 min treadmill warmup
rumble roller work
4' grenade ball one arm pullovers 30x20 40x20 50x20 60x15
bent rows 135x20 185x20 225x12 225x10
one arm suitcase rows 75x8 100x8 120x8
mag close grip pulldowns 85x20 100x20 120x20 140x15
banded hypers x10(10)/4 10 reps banded with a 2sec hold in the contraction and then () no resistance with a 2sec hold in the contraction
vbar press downs 50x30 60x30 70x30 100x20 120x20 150x15
4" grenade ball two hand overhead cable extensions 80x20 100x20 120x15 140x10
incline db extensions 35x20 45x15 55x14 60x11
done for the day


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

saturday:

cardio only day
20 min step mill am fasted.

day 6 bestdrol 3 caps and kicking ass loving it


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

sunday:

no cardio/rest day:

day 7 bestdrol 3 caps


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

no cardio/cardio day off

quads:
10 min step mill warmup
rumble roller work
seated leg curls 90x15 105x15 120x15 165x10 180x10 195x10 ds 2256ds 195x6ds 180x6ds 150x6 (the three work sets of 10s were done with a 1 sec pause in the stretch position)
squats 135x15 185x15 225x15 365x8 385x8 405x8 (these felt really good and felt really strong. should have started the work sets heavier)
hacks 180x12 ds 450x8ds 270x8ds 180x8 90x10 done feet together and low on the platform for tear drop work
sm split squats 135x 185x8/2
toe press 150x20 170x20 190x20 210x20
done for the day

day 8 beastdrol. ok day 2 zero carb day and i repped 405 for 8 atg and shouldve gone heavier. great strength boost and the stuff should be kicked in wide open.


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

25 min treadmill am fasted cardio

chest/bis/abs
10 min treadmill warmup
rotator cuff work
banded hs incline 45x20 70x15 90x12 135x6ds 90x8 45x15 done with small red band
banded hs decline 70x20 115x10 100x10 90x10
single arm pec deck ss 90x10 120x10 150x10 (felt much stronger on these and could have gone heavier)
step up bench pushups ss x12 x9 x7
Stretch Pushups - YouTube
seated to standing db curls 25x10 (10)(1) 35x10(10)(1) 45x10(9)(1) first number is sitting second is standing and third is an iso contraction hold for 20 secs
bb preachers 60x20(1) 80x20(1) 100x15 (1) 120x14(1) second number is a static hold in the mid position of the contraction
machine crunches 30x10 40x10 50x10 60x10
cable rope crunches 40x10 50x10 60x10 70x10
done for the day

day 8 beastdrol. water retention is down quite a bit and the strength is still climbing even on low cals and doing cardio. so it is working very well


meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

25 min treadmill am fasted cardio

10 min treadmill warm up
rotator cuff work
traps/delts./calves
bb shrugs 135x20 185x20 225x20 275x15 315x15 185x20
db lats 25x15/3
reverse pec deck ss 60x20ss 75x20ss 90x20ss (these where done with a hard 2 sec hold on the contraction and a very slow negative)
band rear delt pulls ss x10/3 done with a orange thin band
db lat swings 50x30 55x30 55x30 (you wouldnt think it but these are brutal and the pump in the lat delt head is insane for such a short range of motion)
ultra wide standing overhead press 45x20 95x10 115x10 135x10 (these are also stupid hard to do and very humbling to say the least)
Ultra Wide Overhead Presses - YouTube
done for the day

day 9 bestdrol. only added affect i am feeling today is a few random boners through the day out of nowhere. not a side effect for most of us but a positive one to note


meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

25min treadmill am fasted cardio

hams
10 min stepmill warmup
rumble roller work
adductors 100x20 110x20 120x20 140x20
lying leg curls 70x20 90x20 120x12 140x10 150x8 160x6 ds 140x12ds 110x10ds 90x8ds partial 120x25 bottom quarter of the movement
ham killers 3x8
hs lunges 45x12 45x10
ham static hold 45x30sec/4
done for the day

day 10 bestdrol. still running wide open and still no drop in strength at all even with the lowering of cals in my carb cycle, i am actually under guessing my weights cause i am feeling a lot stronger than normal every day


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

yesterday:

25 min treadmill am fasted cardio

back/tris
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 55x20 60x20 75x20
mag sup grip pulldowns 85x20 100x15 140x12
mag sup grip low rows 100x20 180x8 160x8
banded deads 135x10 185x10 225x8 275x8 315x8 (these were done with the short red pro bands) very very difficult and brutal and once again i went conservative on strength and i was much stronger at the end
meadows rows off tbar machine 50x20 100x10 125x10 125x10
mid/low trap squeeze on tbar 70x10 90x10 110x10
machine dips 90x20 140x20 180x15 230x12
reverse cable pressdowns ss 50x20ss 70x20ss 100x115ss
overhead sb extensions 50x20 70x20 100x12
done for the day:

day 11 bestdrol. stuff is still keeping strength very very high. normally i do sets of 315x12-15 at the begining of a back session but did them near the end today and i could have done sets of 405 or higher easily minus the bands. very very good stuff


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

today:

25 min treadmill am fasted cardio

day 12 bestdrol. still kicking very good and no nasty sides to speak of


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

25 min treadmill am fasted cardio

day 13 bestdrol. days off from the gym so nothing new to report. zero carbs tomorrow and tuesday so we will see how strong i feel here shortly


meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken