Follow Along G's Run to the NA's

[guns01]

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

no training for me today cause of my event this weekend but i will give you guys what i did to my partner instead. i did warmup and roll though:

15 min step mil glutes/calves
foam roller work
leg xtensions ss x50ss x40ss x30ss
leg curls x50 x40 x30
squats x20 x12 x10 (she went super heavy 185) ds x10/4 second round drop sets x10/3
abductor ds x10/5 for 2 rounds
adductor ds x10/5 for 2 rounds
leg press gs x30gs x25gs x20gs
static hold 1min gs 1 min gs 1min gs
one leg extension x20gs x20gs x20gs
quad lunges 40 yards/3
let's just say i hobbled her real good. she is still sore from last ham workout and back day so i didnt want to push her and tear or strain her hamstrings. i am very impressed with her obviously or she wouldnt be my training partner. i see her topping the show as a top 2 finisher with the possibility of being an overall winner. i am pretty good at picking out the ones that have the foundation and ability to make it happen

[unclem]

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

iam in I didn't know this was here. guns how often do u eat your meals? and how many hrs sleep u get ed?

[guns01]

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

iam in I didn't know this was here. guns how often do u eat your meals? and how many hrs sleep u get ed?

i usually get them in every 2 and a half to 3 hours but about 6-7wks out i will split all meals in half and eat every hour and a half. i usually get in 8 hours a night and a 30-45 minute nap every day. if you notice i am not on here past 8 at night cause i am usually in bed and i am up in here running around between 4 and 5am. that's how i roll haha

[guns01]

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

well i had my big opportunity this wkend. had to travel a ways but it was worth it. the great opportunity i had was to do a video and photo shoot for a huge supplement company with one of their top pros. we trained legs. i matched him weight wise and rep wise and the cool thing was i went a little heavier and did a few more reps. it's a nice felling when you can hang and push one of the top pros in the sport. great session looked like this. i will try to remember the weights exactly but i am still depleted from low carbs:

15 min warm up on treadmill
leg xtensions 50x40/3 followed by drop set of 180x15 125x12 75x15 50x20
hack squats 90x15 180x12 270x12 360x14 450x12 (got some tricks and tweaks on footplacement and foot pressure)
leg press 12 platesx 15 16platesx15 18 plates x 12 20plates x 14 had to show him up a little haha
lunges 95x15 115x15 135x15 155x15
seated leg curls no idea the weights but we did 4 sets of 15
prone leg curls ? weights 4 sets 15
went to diner haha
i stayed on the prep diet for the duration and the only bad thing that i had to eat was some cheese in my eggs saturday morning cause that was all that was there for me to eat. great stuff pump was stupid sick and the training was unreal

[chris32]

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

Sounds like a good day. I incorporated the incline treadmill for calves/glutes and yeah I'm definitely liking it. Thanks guns and Anabolic5150

[guns01]

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

Sounds like a good day. I incorporated the incline treadmill for calves/glutes and yeah I'm definitely liking it. Thanks guns and Anabolic5150

it is crazy at how much it builds them up and lines the glutes out also. i am stoked that ab shared that secret with me. i knew and added the glutes trick in myself but the calves are all him. he knows some tricks and then some that's for sure

[guns01]

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

official prep diet has started today everyone. it changes every 2 days so i will update as such. the first 2 days are my high carb days the breakdown looks like this:
600g protein
500g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
2 cups oatmeal
meal 5
16oz ground turkey
2 cups oatmeal
meal 6
16oz ground turkey

the only condiments i am using and have been using is mustard and mrs dash spices. it is full tilt game on now and i am currently hovering between 265-270

[guns01]

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

quads:

15 min step mill warmup with glutes and calves
leg extensions 45x50 60x40 75x30 ds 180x12ds 150x12ds 120x12ds 90x12 did the same for round 2
adductor 100x20 120x20 140x20 160x15
wall sits ss 1 min ss 1min ss 1 min ss
one leg leg press 90x20 180x20 230x15
20 min step mill glutes and calves

i know it looks like a pretty crappy training session but i am still sore from the training over the weekend and traveling. i shouldnt have actually did them again but i have to get back on my normal split for my prep. that's why i went so easy on them today

[guns01]

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

am fasted cardio:

20 min step mill glutes/calves twist

i added in silk amino acids during cardio and during workout yesterday at 4g each
i also added in gaba at 3g 30 minutes before bed. stuff knocks you out but also gives you a niacin flushing sensation for about 20 minutes. very restful and peaceful sleep for sure though

[guns01]

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

chest/bis:

15 min step mill warmup glutes calves
machine press ts 120x20ts 150x20ts 180x15ts 210x12ts
incline press ts 120x20ts 150x20ts 180x12ts 195x8ts
pec dec flyes 60x30 75x30 90x20 105x20
incline db press ss 50x20ss 60x20ss 70x15ss 80x12ss
around the world flyes 15x15/4
bb curls 75x50 close 75x50 wide 50x50 reverse
db hammers 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10 done
20 minute cardio step mill glutes calves

sipped on 5g of saa's during workout
took 10g glutamine preworkout and post workout
added in cec low yesterday (forgot to add that in yesterday haha)
day 2 high carb 500g

[pushiron]

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

Whens your contest?

[guns01]

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

up in pa

[guns01]

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

traps/delts wrecker:

15min step mill warmup glute/calves
bb shrugs 135x50 185x40 225x30 275x20 315x15
db lat 10x20 15x20 20x20 (these were a pre exhaust with a 5sec hold at the top contraction)
rope rear delt pulldowns 40x20 50x20 60x20 70x15
rev pec deck 45x30 60x25 75x20 90x15 these were done with the torso being about a 30 degree angle with the point of the shoulder online with the handles
machine lats ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10us 30x15 followed by 15 partials at the bottom. did 2 rounds of these
db shoulder press 50x20 60x20 80x15 90x12
db front raise 10x20 15x20 20x20 25x15 (same deal but 3sec pause on the contraction)
20 minutes treadmill at the partner's request
shoulders are shot to pieces for sure

[guns01]

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

forgot to update day 3 and 4 of the carb cycle. this is what today and tomorrow looks like eating wise:

600g protein
250g carbs
small addition of fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[guns01]

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

am fasted cardio:

20 minutes treadmill

got a little late start this am so i got beat by the fat guy and the 90 year old mma wanna be fighter. eh i will hit it again later most likely