Follow Along G's Run to the NA's

[guns01]

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

running way behind today cause the mrs was off work.

am fasted cardio:
25 minutes step mil glutes/calve

[guns01]

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

day 3 and 4 of carb cycle:

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

calves/hams:

15 min step mill warmup glutes/cavles
foam roller work
standing calf raise 155x25 175x20 195x20 215x15 235x15 (these were done with a 2 sec contraction and a 5 sec hold at the bottom stretch)
lying leg curls 50x30 70x25 90x20 110x20 120x20
reverse hacks 90x20ss 180x20ss 270x20ss 360x20ss 450x15ss
one leg standing leg curls 30x20 40x20 50x20 60x15
db step ups ss 50x15/4
walking lunges 40 yards
dc stretching

done for the day. felt great for the most part. great pumps and still holding strength very well

[guns01]

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

def late on my entries today but better late than never for those following along:

am fasted cardio:
25 mins treadmill glutes/calves

my rant for the day. ok so we have a very attractive older lady and i mean very. well then we have a pack of horny ass old fat men and various other dudes that chase her around when her husband isnt in there. well, i roll in today and there is a towel on the step machine so hey i figure its the fighter guy doing a circuit or whatever crazy shit he does. nope hell **** no it isnt cause 20 minutes into my cardio she strolls in and climbs on. old fat nasty guy says hey i saved it for you so i could cardio next to you. well needless to say my bp went to about 210 over 180. who the **** is that inconsiderate of other people esp knowing good and ****ing well that i am prepping for a huge show this year? news flash fat old man, she isnt going to give it up to you because you are 1-fat and short 2-old as hell and 3- you havent got the kind of money for that type of woman. anyway i complained to the manger this am and they put huge signs up every where today haha. if it happens again i told him i would toss them both off the machines and wait on the cops to come get me

[guns01]

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

back/tris/abs:

15 min step mill warmups glutes/calves
tumble roller work (this piece of gear is unfreaking real)
hanging knee raises x15/4
incline crunches x15/4
machine pullovers 105x20 120x20 135x20 150x20
low pulley rows with straight bar 120x20 135x20 150x15 165x12
wide grip pulldowns 90x25 105x20 120x18 135x15
one arm db rows 50x20 70x20 90x15 100x12
hypers bw x20 25x20 35x15 45x12
dc stretching
one arm db overhead xtensions 20x25 30x20 40x29 50x12
vbar pressdowns 100x20 120x25 140x20 160x17 ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds
reverse grip pressdowns 140x14 120x15 110x15 100x20 90x20 ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
dc stretching done for the day

[guns01]

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

running a touch behind here. this is yesterday and today's eating setup:

day 5 and 6 of the carb cycle.

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

this am fasted cardio:

25 min treadmill glutes/calves

[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

am fasted cardio:

30 minutes step mill glutes/calves

feeling a little run down but not to bad. next two days are most likely going to suck ass

[guns01]

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

quads only:

15min step mill warmup
rumble roller work
leg extensions 45x50 60x40 90x30 120x25 135x20 150x20 (the 3 final sets where done with 5 sec holds at the top and dbl the reps at the bottom 1/3 after failure)
squats 135x30 225x25 315x20 405x12
leg press 540x20 630x20 720x15 drops 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x20ds 90x20
adductors 100x20 120x20 140x20 150x15
abductors 100x20 120x20 140x15 150x14
20 minutes tread mill (partner was motivated and made me do it)
done for the day. sinus head ache is kicking my ass but still feel pretty good. legs look crazy and once i get some color on i will post a pic or two

[guns01]

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

am fasted cardio:

30 min step mill glutes/calves

feeling the affects of no carbs bad today. just run down and tired nothing bad haha

[guns01]

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

calves/chest/bis

15min step mil warmup glutes only
rumble roller work
seated calf raise 90x25 180x20 180x18 180x15 (done with a 2sec pause in the contraction 5 second hold at the bottom and then max effort of pumping reps to failure)
toe press 150x20 165x20 180x20 (done same as the seated ones)
machine press ss 120x20ss 150x20ss 165x15ss 180x15ss dropset 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds
pec deck flyes 75x30 90x25 105x20 120x20
db incline press 50x20 70x20 90x20 100x15 110x12
dips 90x25 150x20/2
dc stretching
standing bb curls 60x20 80x20 100x20 120x15
db hammers 25x25 30x20 40x20 50x20 60x15
standing cable curls dropset 150x10ds 140x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds
20 min treadmill

[guns01]

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

am fasted cardio:

30 minutes step mill glutes/calves and it hurt haha

high carb day today so i am stoked other than tearing up the toilet all day haha

[guns01]

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

today and tomorrows meals
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

abs/traps/delts

10minutes stepmill warm up glutes/calves
machine leg raises 20x15/2 30x15/2 (these destroy your lower abs like nobodies business and keeping from cramping down is a *****)
cable crunches 40x20 50x15 60x15 70x15
db shrugs 50x20 60x20 70x20 80x20 90x20
kneeling cable rope rear delts 40x30 50x25 60x20 70x20
reverse peck deck 60x20 75x20 90x12 75x20
machine lats 40x25 60x20 80x20 dropset 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds
db front raise 10x20 20x20 25x20 30x15
hs shoulder press (facing pad)ss 45x20ss 70x20ss 90x12ss
plate raise with twist 35x10 25x12/2
20 minutes treadmill