Follow Along G's Run to the NA's

[guns01]

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

hams and they were freaking nasty:

15min step mill warmup glutes calves
roller work
seated leg curls 90x30 105x25 120x20 150x15 these were done with a 3 sec pause on the contraction and 5sec negative to failure then followed by an extra 5 forced reps. they wrecked the hammies for damn sure
db sl deads 40x25 50x20 70x20 90x15 110x15
glute blaster 50x20 60x20 70x20 80x15
modified lunges on hs machine x15/4
20 minutes step mill no glutes but did calves
def a very nasty and sick pump today. i am curious if i will actually hurt over the next couple of days or not from this one

[guns01]

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

am fasted cardio:

20 minutes step mill glutes/calves

worse cardio session ever. i forgot my head phones so it seemed to take about 4 hours haha

[guns01]

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

day 5 and 6 of the carb cycle. this is what today and tomorrow looks like eating wise

600g protein
100g carbs
small addition of fats

meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
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

back/tris:

15min step mill warmup glutes/calves
kneeling cable rope pullovers 80x30 100x25 120x20 140x15
v bar pulldowns facing away from stack 80x30 100x25 120x20 150x15 these are done with back arched and over the leg pads
v bar pulldowns facing into the machine 150x12 120x15 100x20
bent bb rows 135x20 185x20 225x15/2
hs seated rows wide overhand grip 45x20ss 70x15ss 90x15ss 115x12ss
hypers bwx15 25x15 35x15 45x12
dc stretching
rope pressdowns 80x25 100x20 120x20 140x15 these were done with a hard 5sec contraction
over head rope extensions 120x15 110x17 100x20 90x20
cg bench press 135x20 185x20 225x18 225x15
dc stretching
no extra cardio today. felt good going in pump was good but obviously i burned out after 4 working sets in and the rest of the contractions were brutal and hard to nail my rep ranges. pushed through and made it happen though. looking unreal already and happy with where i am already sitting

[guns01]

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

am fasted cardio:

20 minutes step mill calves glutes

that is it for the day. low carb day yesterday and today and 0 tomorrow and monday so i am going to be a hurting unit haha

[chris32]

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

awesome g. keep at it bro!!

[guns01]

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

awesome g. keep at it bro!!

thanks man. i am killing it already. i may throw some teaser leg shots up when i get some color on me. dont look right when your skin is basically transparent in the winter time haha

[guns01]

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

am fasted cardio:

25 minutes step mill glutes/calves

primed into day 2 with 0 carbs. feel pretty good right now but it's still early and it's leg day. we shall see how it is for the remainder of the day. cant wait till tomorrow haha

[guns01]

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

day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise

600g protein
0g carbs
pretty large addition of fats

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

[guns01]

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

abs/quads:

10 min step mill warmup glutes/calves
leg raise machine 20x15 30x15 40x12 30x15
hanging knee ups x15/4
roller work
leg extension warm ups 45x50 75x45 90x45 dropset 180x12 150x12 120x12 90x15
one leg xtensions gs 50x20gs 75x15gs 90x15gs
static hold gs 1min gs 1min gs 1min gs
squats gs 135x25gs 225x15gs 275x15gs (stayed low cause 0 carb and didnt want to hurt anything)
narrow walking lunges 40 yards/3 sets
adductror ts 100x20ts 120x20ts 140x20ts
abductors ts 100x20ts 120x20ts 140x20ts
leg curls 60x20 70x20 80x20 3sec hold at top 3-5sec neg
20 minutes cardio on tread.
done in an hour and a half. nice pump for 2d day of no carbs. workout was brutal and intense but enjoyed it and feel really good

[guns01]

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

am fasted cardio:

25 min step mill glutes/calves

high carb days start today. yeah boy,

[guns01]

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

day 1 and 2 high carb 2d round of the cycle:

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

[guns01]

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

chest/bis/calves:

15 min step mill warmup glutes
toe presses 150x20 160x20 180x20 200x15 these are done with a 3sec pause in the contraction and a 5 sec hold at the bottom
hs incline press 45x20 70x15 90x15 135x10
pec deck flyes ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 2 rounds
flat db press with twist 40x20 50x20 60x15 70x12 these are done with 4reps followed by each of the 5th reps being turned in with pinkies facing each other.
bar presses off the smith machine.
dc stretching
hs preachers 25x20 50x20 75x15 ds 75x10ds 50x10ds 25x10 3 rounds
standing bb curls as 40x10as 50x10as 60x10as 70x10as 80x10 2d round ds same weight just down
bb wrist curls 30x50/4

i picked up the last 2 exercises and tricks from one of john meadows training videos. i just threw them in there to see how they felt and i have to say it was pretty nasty.

[guns01]

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

sorry slacking a bit today haha:

am fasted cardio:
25 minutes step mill glutes/calves

[guns01]

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

abs/traps/delts

15 min step mill warmup glutes/calves
machine crunches 30x20 40x15 50x15 40x15
rope crunches 40x20 50x20 60x15 70x15
db shrugs 50x20 60x20 80x20 100x20 120x15
stand overhead press 115x20 135x15 155x15 185x10
db lats 10x30 15x25 20x25 25x20 30x15 20x20 (did with 30sec rest between sets)
db rear lats 10x25 15x20 20x20 25x15 (same)
db front raises 15x20 20x20 25x20 30x15
pec deck rear lats 45x30 60x25 75x20 90x12

20 minute treadmill