Follow Along G's Run to the NA's

[guns01]

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

today:

off day from cardio

hams only
10 min stepmill warmup
rumble roller work/stretching
seated leg curls 60x20 75x20 90x20 120x10 150x10 165x10 180x10
abductor 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 150x10(5)(10) focus on glutes first is straight rep sec numb is 3 sec holds at the top and third is bottom end partials all done non stop
lying leg curls 80x15 100x12 120x10 140x8 150x6
walking bb lunges 90x40yards/4
leg press (heels high) 270x20/4 these were done shoulder width apart heels way high up on platform. i allowed my butt to come off the pad a little and focused on squeezing the glutes and ham tie on each rep
done for the day

lots of focus today on the ham glute tie in area. probably going to be nice and sore over the weekend


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice w 2tblspn sugar free organic salsa
meal 4
16oz ground turkey
50g jasmine rice 2 tbl spn sugar free organic salsa
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

today

off day/cardio only

45 min treadmill am fasted
rumble roller work/stretching


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[Trixie]

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

I totally know the predictable nature of a true winner. Diet and work out exactly what's expected. You are the precision of perfection. Thanks for being my friend.
~Trixie~

[guns01]

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

I totally know the predictable nature of a true winner. Diet and work out exactly what's expected. You are the precision of perfection. Thanks for being my friend.
~Trixie~

it's my pleasure and i think the very most important part is being consistent on both aspects. everything else is gravy after that

[guns01]

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

today

off day/cardio only

45 min treadmill am fasted
rumble roller work/stretching

for anyone keeping track my weekends are almost always identical every single week. that is long as nothing happens to throw off a training day during the week.

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

[Rake]

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

I keep Track Because Trixie make me. Everyday she says did you check out Guns? Thanks for everything it means a lot to us.

[guns01]

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

I keep Track Because Trixie make me. Everyday she says did you check out Guns? Thanks for everything it means a lot to us.

it's no problem at all rake, you guys are very welcome and i am glad you are getting in here taking a look

[guns01]

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

today:

no cardio day(legs)

10 min step mill warmup
rumble roller work/stretching
leg extensions 45x60 60x60 75x60 120x20 150x20
squats 135x8 225x8 275x8 315x8 (work sets) 365x8 365x8 365x8 didnt move up on these because i lost speed a little on the first working set
bulgarian split squats 25x10 40x10 60x10 challenge set 75x10(1) 60x10(1) 40x10(1) 25x10(1) second number is a 10 sec isohold. these were insanely brutal to say the least. no words can describe the pain

http://www.youtube.com/watch?feature=player_embedded&v=I1Ee3M6SDgQ

hacks 90x5 90x5 180x8s 270x8s 270x8s
quad stretch 30sec each leg following each of the 3 working sets of hacks.
done for the day and i am absolutely hobbled and toast. legs swelled up nasty and they are going to be tender for a day or two for sure


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

[Trixie]

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

You are so great! Rake and I are duelling laptops and picking apart your work out for today. This is the most fun I have ever had. We can't stop following you.

[Trixie]

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

This video here. That is some serious progress in the last 3 months, great job!

[guns01]

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

This video here. That is some serious progress in the last 3 months, great job!

that video isnt of me. that's just a demo version of the movement but how much i have changed would be a big surprise.

[rnixon]

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

Sick split squat drop sets that is intense

Sent from my C6906 using Tapatalk

[guns01]

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

Sick split squat drop sets that is intense

Sent from my C6906 using Tapatalk

it was awesome. i have to say i didnt think it would be that bad but after doing all those sets of squats and then hitting that challenge set at the end. it was nasty. if i wouldnt have grabbed the post when i took my back leg down and put all my wight on it i would have went to the floor

[rnixon]

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

Haha sweet

Sent from my C6906 using Tapatalk

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller/stretching

chest/bis
10 min treadmill warmup
rotator cuff work
db decline press 40x15 50x15 60x15 80x10 95x10 95x10 95x9 (this was supposed to be a weight that was just short of failure on rep 10. i think i dialed it in pretty well even though i missed the final set)
incline bb press 135x5 155x5 185x5 205x5 225x5
hs incline press 70x10 95x8 ds 50x8 (these were done with a hard 2 sec squeeze on the contraction and a 2 sec hold at the bottom with a full chest of air and chest up for a nasty stretch)
pec minor dips x18 x16
cable curls 50x20 60x20 70x20 120x5(100x10) 120x5(90x10) 120x5(90x10) first number is a 5 sec negative only and second number is full range reps
cross body curls 20x20 30x20 40x20 50x20
db hammers 25x20 35x20 40x15 45x15
done for the day

legs are super tight and glutes and lower back are brutally sore. so sore that they hurt to touch. so i would say yesterday's leg thrash was a good one for sure.
i also eliminated my zero carb days and added in 50g of carbs with my first meal yesterday to add a few extra cals in. most 200lb people burn off about 200 + carbs sitting around so i am pretty sure i am burning those 50 off pretty quick but it is some added in cals for now.

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey