Follow Along G's Run to the NA's

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller legs and stretching

traps/delts/calves/abs
10 min treadmill warmup
rumble roller work and stretching
rotator cuff work
bb shrugs 135x20 185x20 225x20 275x15 ds 315x10ds 225x10ds 135x15
db lats warmup 15x15/5
db lats ss 25x12ss 30x12ss 35x12ss 40x12ss
db press ss 55x8 75x8 85x8 100x8
reverse pec deck 90x15(10) 90x15(15) 90x15(20) 90x15(25) second number is partials
machine lats 70x(5)x15 80x(5)x15 90x(5)x15 80x(5)x15 first number is partner pushed negatives second number is straight reps
spider crawl x60 sec
hanging knee ups x10/5
rope crunches 40x10 50x10 60x10 70x10
toe press ds 230x10ds 215x10ds 205x10ds 190x10ds 170x10 round 2 215x10ds 205x10ds 190x10ds 170x10ds 150x10
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
1 cup greens
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[guns01]

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

great idea! my fiance is going to take out all her anger on my damn tri its going to kill! ahah

yeah man, it is brutal and if she isnt hurting you then she isnt doing it hard enough. make sure to stay away from the bones and joints lol, they arent meant to be rolled. cool thing about it is it also helps break up a little bit of scar tissue and improves circulation in the area also. i call it my poor man's deep tissue because i only have the funds and time to hit that 1-2x a month

[SwoleZilla]

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

i have my wife use a rolling pin on me for all the areas i cant get with the rumble roller. the company that makes rumble rollers makes hand held ones for the same thing but they arent any different than a rolling pin so that's what i use. it helps with the areas you shoot as well as speed up the healing process even though it's quite painful

great idea! my fiance is going to take out all her anger on my damn tri its going to kill! ahah

[guns01]

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

Dude that's perfect! I have to scoop that. Was going to get a massager from there because I like to shoot my tries and I can't seem to massage it hard enough with my hands

i have my wife use a rolling pin on me for all the areas i cant get with the rumble roller. the company that makes rumble rollers makes hand held ones for the same thing but they arent any different than a rolling pin so that's what i use. it helps with the areas you shoot as well as speed up the healing process even though it's quite painful

[SwoleZilla]

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

Dude that's perfect! I have to scoop that. Was going to get a massager from there because I like to shoot my tries and I can't seem to massage it hard enough with my hands

[guns01]

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

exactly!!!! hahah i am def still at that stage. where did you get that scale at?

i got it from bed bath and beyond. it was only about 30 bucks and the display is almost identical to a nutrition label. kitchen guru is the company and their web site for them is becomegurus.com. like i said i picked mine up at bed bath and beyond for cheap. it comes with a nice book with codes for almost every food you can imagine and it will also store all your daily macro info if you choose to. my wife uses the storage for her's and i just log everything i do

[SwoleZilla]

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

exactly!!!! hahah i am def still at that stage. where did you get that scale at?

[guns01]

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

ahh makes sense. yeah i am eating 70g weighed but it is like 1.5 serving wasn't sure if you were just weight out or if you calculated how man grams of carbs it was for whatever weight. like 50g carbs from cream of rice is prob more than 70g of cream of rice...am i making sense?

yeah i know exactly what you are talking about and whitetail and i had the same discussion. my big dumb ass used to only use oats for my entire diet until i carb loaded for the actual show. so 2 cups is roughly 100g easy enough. well i had no clue about sweet potatoes so i just cooked them up and weighed out my 300g for each of my meals. well low and behold that only equaled out to about 50g of total carbs. i learned my lesson and got a scale that i can enter the food and it tells me exactly how many grams are in it when i am weighing it out. so now i just list the carb values for my log cause the measurements dont meet an exact 1/4 cup or whatever. the scale for me is worth it's weight in gold

[SwoleZilla]

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

no not dumb at all. we have a scale that lists out the exact carbs cals and everything so i measure out exactly 50g of carbs worth of cream of rice. i dont like putting up measurements because for cream of rice its like 331g or just a bit over 1/4 of a cup. some of these carbs are a pain to get the measurements out without a scale. the sweet potatoes is like .2 under 1lb for 100g on the dot. the regular rices are the only thing that is close to easy to measure sizes out with

ahh makes sense. yeah i am eating 70g weighed but it is like 1.5 serving wasn't sure if you were just weight out or if you calculated how man grams of carbs it was for whatever weight. like 50g carbs from cream of rice is prob more than 70g of cream of rice...am i making sense?

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller the legs and stretch

chest/bis
10 min treadmill warmup
rumble roller work and stretch
rotator cuff work
low incline db press 25x8 45x8 75x8 85x8 100x8 105x8ds 75x8ds 60x8
low incline db flyes 40x10 (25x5) 40x10 (25x5) 40x10 (25x5) first numbers straight set (partner resisted on the top 1/3 pushing down hard)
bench press 135x6 185x6 205x6 225x6 245x6 (these were done explosive out of the hole after a 2 sec pause in the stretch)
standing bb curls 50x20(5) 70x15(5) 90x12(5) 100x10 (5) second number was partner resisted negatives
hs preachers 50x20 (1) 75x15 (1) 100x12(1) second number was a 30 second iso hold at the mid point
rope cable curls 80x20 100x20 120x20 140x15
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
1 cup greens
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[guns01]

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

this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.

no not dumb at all. we have a scale that lists out the exact carbs cals and everything so i measure out exactly 50g of carbs worth of cream of rice. i dont like putting up measurements because for cream of rice its like 331g or just a bit over 1/4 of a cup. some of these carbs are a pain to get the measurements out without a scale. the sweet potatoes is like .2 under 1lb for 100g on the dot. the regular rices are the only thing that is close to easy to measure sizes out with

[SwoleZilla]

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

this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.

[guns01]

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

today:

cardio off day

quads:

10 min step mill warmup
rumble roller work and stretching
standing one leg curl 20x12 30x12 40x12 50x12 (being very very very easy on these bad boys. it didnt hurt at all but i am still not playing around with it)
leg press 90x8 180x8 270x8 640x8 820x8 1000x8 (these were all done with a 3 sec negative and explode out of the hole) kill set 1000x18
leg extensions 105x20(10) 120x20(10) done with toes pulled back and a hard squeeze at the top. second number is bottom quarter only with toes back as well
squats 135x8 185x8 225x8 275x8 315x8 (same as press but started slowing on last set) kill set 315x7 (slight pause to adjust feet from a twinge in my knee, nothing major) then did another 9 reps to finish the set.
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 basmatti rice
meal 4
16oz ground turkey
50g basmatti rice
meal 5
16oz chcken
50g basmatti rice
meal 6
16oz chicken

[guns01]

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

yesterday:

40 min treadmill am fasted cardio
rumble roller work and stretching


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
50g cream of rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

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

Great work guns, i may be in touch to pick your brain a bit. Hint, Im wanting to make a run for 270ish from 320, not looking to BB just lean out a bit for PLing.

thanks max. anytime, just fire away and we will get you all fixed up