Follow Along G's Run to the NA's

[guns01]

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

today:

no cardio (leg day)

hams only
10 min stepmill warmup
rumble roller work/stretching
lying leg curls 50x20 60x20 70x20 80x20(warmups) 90x8 100x8 110x8 110x8(5)(10) these were done with extra resistance applied during the eccentric phase from my training partner. the final set was 8 with this resistance, 5 forced reps and 10 partials out of the bottom quarter. it was brutal and i made for damn sure i was warmed up to the max before doing the eccentric work
adductors (leaning fwd for glute) 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 120x10(5)(10) first is straight reps () pause in the contraction for a 5 hold () bottom quarter partials
bb walking lunges 100x40yards/4
leg press (heels high) 360x20/4
done for the day

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice 2 tbl spn organic sugar free salsa
meal 4
16oz ground turkey
50g jasmine rice
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

45 min treadmill am fasted cardio
rumble roller work/stretching

off day today



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

[MOUNTAIN-MAN]

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

Whoever disliked the post does not have half the dedication to this sport and lifestyle that you do brother keep up all the hard work and leave the haters in the dust

[guns01]

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

Whoever disliked the post does not have half the dedication to this sport and lifestyle that you do brother keep up all the hard work and leave the haters in the dust

thanks mountain man. the way i look at it is you cant please them all haha. it's no skin off my back at all but what i would rather see is some other or better recommendation. i am always trying to learn more and better ways to be great in this sport. i realize this is a straight up individual sport as they get but if we cant help each other out and learn new things we are destined to just stay the same.

[guns01]

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

today

45 min treadmill am fasted cardio
rumble roller work/stretching

off day today



meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
9 pieces asparagus
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

[guns01]

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

today:

no cardio (leg day)

quads only (guts were a little bit upset so i didnt do hams or abs today at all)
10 min stepmill warmup
rumble roller work/stretching
leg extensions 45x60 60x60 75x60
adductors 100x10 120x10 150x10 190x10
squats 185x10 225x10 315x10 365x10 ds 365x5ds 275x10ds 225x15 (almost lost my food so i dropped out on the set of 20) that never happens but i was quezy going in today
leg extensions 105x12 120x12 120x15(5)(1) sets done with a 3sec hold final set first 15 to failure with the hold then 5 forced reps and then 1 rep held in the contraction for 30seconds
hacks 140x20 140x20 140x20 (5) changed foot position on all of these sets and they were straight reps. final set had 5 10sec iso holds with my partners pulling down hard on the weight
done for the day. legs were pumped and toast. brutal workout



meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
9 pieces asparagus
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

Lets see if I got this right. I leave town and my best friend gets a dislike. This can't be true you are all pulling my leg or this must have been some sort of Trixie trick.

Very impressed today. Getting in legs when you are sick. You're the man!
~Trixie~

[guns01]

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

Lets see if I got this right. I leave town and my best friend gets a dislike. This can't be true you are all pulling my leg or this must have been some sort of Trixie trick.

Very impressed today. Getting in legs when you are sick. You're the man!
~Trixie~

nope not leg pulling at all. no worries though, i dont even remember who it was or what it was about lol

and thank you, i dont miss legs for nothing, ever ever ever

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching


chest/bis
10 min treadmill warmup
rotator cuff work
incline db press 30x8 45x8 65x8 80x8 100x8 ds 105x8ds 75x8ds 55x8
incline db flyes 45x10(25x5) 45x10(25x5) 45x10(25x5) first were straight reps (were partner pressing down on the negatives)
bench press 135x6 155x6 185x6 205x6 225x6 these were speed rep sets
standing straight bar curls 50x20 70x20 80x10(5)60x10/2 the last two sets were 10 straight reps 5 iso contractions dropped the weight and did 10 more straight reps. did these twice
ez curl reverse curls 75x20/3
db hammers 25x20 35x20 45x15 50x12
done for the day. pretty good workout and very efficient considering it is a very very low carb day and i am pretty tired.


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

[Trixie]

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

nope not leg pulling at all. no worries though, i dont even remember who it was or what it was about lol

and thank you, i dont miss legs for nothing, ever ever ever

Hey there. Now I just feel bad. I missed 2 leg days in a row, tops and bottoms. lol. I think i heard them cry a little on my way to the coffee pot, Knowing what was in store for today.

[guns01]

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

Hey there. Now I just feel bad. I missed 2 leg days in a row, tops and bottoms. lol. I think i heard them cry a little on my way to the coffee pot, Knowing what was in store for today.

haha, it's ok to miss them every now and then but i dont like the not being able to walk without pain so i try not to ever miss a session esp quads cause those are the worse. i have hurt so bad that i couldnt even fight to sit on the toilet or a chair. i just had to flop down. then to get up you have to build momentum with the upper body and launch yoursefl out of a seat.

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching


traps/delts/abs
10 min treadmill warmup
rotator cuff work
bb shrugs 135x20 185x20 225x15 315x10 (tweaked my freaking neck bad. so it was a ruined workout from the damn start. i cant turn my head so i am hating life now and will for days)
db lats (warmup) 20x15/3
spider crawls ss 1min/2ss
bent db rear lats 30x12 35x12
spider crawls ss 1min/2 ss
db front raise 35x10 40x10
spider crawls ss 1min/2
db lat swings 50x10 55x10
machine leg raise 20x15 30x15 40x15 50x10
hanging knee ups x10/4

i spent the ab session focusing mainly on lower abs. today was day 2 of super low carbs so energy is way way down so i went pretty easy. even going easy i still tweaked my neck which makes doing anything a huge pain in the ass. now i am icing for 10mins every hour and i am slathered up in bengay cooling gel. trying to get this thing back up to 100% as quick as possible without any meds. training through the pain isnt an issue, it's sitting around and sleeping after i cool damn that sucks ass.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
9 pieces asparagus
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
can of diet cherry dr pepper
meal 6
16oz ground turkey

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work/stretching

back/light calves
10 min treadmill warmup
seated calf raise ss 75x10(10)/4 first 10 were full range 2 sec hold in the contraction second 10 were stretch to mid range only
tibia raises 40x20/4
one arm pulldowns to the side 25x20 30x20 40x15 55x15 (did these as a warmup)
one arm bb rows 35x10 20x10 30x10 55x8 65x8 75x8 85x8 (first three were feel/warmups and the first one i went way to heavy)
low pulley rows on bosu ball 100x12 120x12 140x12 160x12
machine pullovers 90x15 105x15 120x15 150x12
banded hypers x20/4 (these were done with heavy green bands)
done for the day

background on today's workout. i hurt the neck yesterday and it is still a little sore and stiff so that for one dictated my back training for today. i tried to focus on all lower lat and mid back work to take away as much as i could and not nail that upper trap upper back area. i had a great exercise lineup planned out and ready to rock and low and behold my arch rivals were in the gym training. anyone who knows me very well at all knows i am all about helping people out that ask and i am a big time people person. well not with this crew of morons. they agervate me so badly that it actually makes my bp skyrocket through the roof. they are constantly stealing my little tricks and tweaks that i have learned from john meadows and others that have helped me out in the past. well not really a big deal about stealing tricks other than them telling people that they came up with them and this is a brand new system they put together. well me being me i will tell someone straight out where i learned something from and sent them over to them so they can learn something for themselves. so now anytime they are in the gym and i am training i dont do any new stuff or tweaks on normal movements to aid them in their bs quest to whatever it is they are striving to do. so needless to say i had a pretty piss poor workout today because of 2 factors, my neck and stupid wanna bees. good news is it was a full carb day which always makes everything much much better haha

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
8oz(50g) sweet potato 50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
8oz sweet potatoes (50g) 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey

[SwoleZilla]

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

oh adding in some variety in the carb choices

[guns01]

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

oh adding in some variety in the carb choices

you like that? that is how i carb load up into a show for the first 2 days. so i am starting to tweak it a bit early and play around a bit to see if my body is responding like it did last run