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

    1. #16
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Traps/Delts/Abs

      db shrugs 50x20 70x20 80x20 100x20 120x15 120x15
      db laterals 10x30 15x25 20x20 25x20 30x20
      bent rear db lats 10x25 15x25 20x20 25x20 30x15
      btn press (sm) 90x20 140x20 180x15 180x15
      reverse pec dec 45x20 60x20 75x15 90x15
      machine lats 60x20 80x20 100x15/2

      hanging knee ups x15/6
      cable crunches 50x20 70x20 80x15/2

    2. #17
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      Default Re: Follow Along G's Run to the NA's

      yesterday i got a little more hungry so i added 2 extra meals of protein in:


      meal 1
      16oz top round
      2 cups oats with banana
      1 tbl spn acv
      2 tblspns fiber
      meal 2
      16oz top round
      2 cups oats with cinnamon
      1tblspn coconut oil
      1 cup broc
      meal 3
      16oz top round
      100g cream of wheat
      1 cup broc
      1 tblspn coconut oil
      meal 4 post workout
      100g whey shake with almond milk
      300g total weight sweet potato
      meal 5
      16oz top round
      2 cups oats
      1 cup broc
      meal 6
      16oz shrimp
      2 cups oats
      1tbl spn acv
      2 tbl spn fiber
      meal 7
      16oz large shrimps
      meal 8
      18oz crab meat out of the shell
      meal 9
      100g whey shake

    3. #18
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      Default Re: Follow Along G's Run to the NA's

      a quick guns' insider tip on eating. ok, regardless of what you have read heard or whatever, you have to eat big to get big. it doesnt matter what you take what combos or whatnot. it is the food that makes you grow. now here is my tip to get to where you can eat the volume that is needed:

      start off each meal in a mid range say 6oz protein and 50-60g of carbs. do that for a wk. then the following wk move up 1oz of protein and 10-20g carb. if you get stuck then maintain it for another wk and go back at it again. now the excuse everyone has is i dont want the pot belly blah blah. sorry it is a part of the process but when you diet down it will go completely away. last show i did i went from a 38 on a full stomach to a 30 on a full stomach. i could have brought it down even more but i balanced out anyway so no worries.

    4. #19
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      Default Re: Follow Along G's Run to the NA's

      meal 1
      16oz top round
      2 cups oats with 2tblspns brown sugar and cinnamon
      1 tbl spn acv
      2 tblspns fiber
      meal 2
      16oz top round
      2 cups oats with cinnamon and 1/2cup raisins
      1tblspn coconut oil
      1 cup broc
      meal 3
      16oz top round
      100g cream of wheat
      1 cup broc
      1 tblspn coconut oil
      meal 4 post workout
      100g whey shake with almond milk
      150g total weight red potato
      1 lrg granny smith apple
      meal 5
      16oz top round
      2 cups oats
      1 cup broc
      meal 6
      16oz top round
      2 cups oats
      1tbl spn acv
      2 tbl spn fiber
      meal 7
      100g whey in water

    5. #20
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      Default Re: Follow Along G's Run to the NA's

      hams/calves another favorite training day haha:

      step mil 15min warmup
      lying leg curls 60x25 80x25 100x25 110x25 120x25 dropset 10 reps per drop 140x10ds 120x10ds 100x10ds 80x10ds 60x10
      seated leg curls 75x20 90x20 120x20 150x20 180x15
      db walking lunges 40 for about 40 yards 4sets
      leg press heels high wide stance 270x20 470x20 670x20 870x15
      toe press on leg press 270x30 470x20 500x15/3
      seated calf raise 90x20 120x20 140x20 100x20

    6. #21
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      Default Re: Follow Along G's Run to the NA's

      I am ****ing in on this!!!

    7. #22
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      Default Re: Follow Along G's Run to the NA's

      Quads/calves

      keep in mind i just came off a long trip high into the mountains and i am no longer a mountain man. so i get swollen joints jacked up sinuses and a bunch of other bs every time i go up that way. the workout today was on point but no pushing cause i didnt want to risk hurting anything:

      15 min step mil
      leg extension 30x50 45x40 60x30 120x25 135x20 150x20 180x15 last 4 sets are with a 2 sec pause at the top and a hard contraction
      abbductors 100x20 120x20 140x20/2
      adductors 100x20 120x20 140x20/2 these two exercises were supersets
      squats 135x20 225x20 315x12/3
      leg press 200x50 300x40 400x30 500x30 same as last week. half reps done wide stance and the other half narrow shoulder width stance
      smith machine sissy squat hacks 90x15/3
      toe press machine 150x30 180x30 210x25/2
      had to be easy on the calves cause they were brutalized driving and walking the mtns. let's just say they are still cramping up something fierce haha

    8. #23
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      Default Re: Follow Along G's Run to the NA's

      run down and still tired. back to the grind with no beats missed:

      chest/bis

      15 min step mil
      db rotator inner and outer 5x30/3 each
      incline press 135x20 185x20 225x20 315x5/5
      machine press 120x20 150x15 180x15/2
      pec dec flyes 90x25 120x25 150x15/2

      standing bb curls 65x50 narrow 65x50 wide 65x50 reverse
      called it a day

    9. #24
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      Default Re: Follow Along G's Run to the NA's

      some nasty delts/traps today:

      15min step mil warmup
      db rotator warmup inner outer 5x30/3 each
      db shrugs 50x30 60x30 75x25 85x20 95x20 105x20
      db side lats 10x30 15x30 20x25 25x20 30x20/2
      pec dec rear delts 60x30 75x25 90x20/3
      bb front raises 20x30 30x20 40x20/2
      machine lats 50x20 70x20 90x20
      machine press 60x50 50x50

    10. #25
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      Default Re: Follow Along G's Run to the NA's

      hams only today:

      15 min step mil
      seated leg curls 90x30 120x25 150x20 180x20 210x15 225x12
      reverse hacks 90x20 180x15 270x15 360x15 450x12
      stiff leg deads (db) 50x20 60x20 80x15 100x15 120x12
      walking lunges 40lb db 3sets about 30 yards

      they are freaking smoke housed today. other than that feeling pretty freaking good. most likely going to be making a few minor cycle adjustments next week and i will get up what i have eaten daily this week cause every day has been the exact same

    11. #26
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      Default Re: Follow Along G's Run to the NA's

      great day today back/tris

      15min step mil
      cable rope pullovers 60x30 80x25 100x20 120x20
      pullups x12 x12 x12 x10
      cable rope rows 80x20 100x20 120x20 140x20 150x15
      low pulley rows 120x20 150x20 180x20 210x12
      wide grip pulldowns 120x20 150x15 180x15 200x15
      deads 135x20 185x20 225x20 275x15 315x15

      vbar pressdowns 100x30 120x30 140x30 160x20
      machine dips 90x20 180x20 230x15 270x15
      db skullies 30x20 40x20 50x15 60x15
      reverse grip pressdowns 140x20 160x15 180x15 200x12

      done sir done. hell of a crazy pump

    12. #27
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      Default Re: Follow Along G's Run to the NA's

      i just added in some new aminos from optimal nutrition this past week. i got some amino energy. pretty tasty and the give u a little bit of a kick. to me it is like tang for you older poor guys like me that knows what that is lol

    13. #28
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      Default Re: Follow Along G's Run to the NA's

      yes i do man. stay tuned cause 90% of the time my workouts change from week to week. with that said if my joints are a little sore i will back off a bit and push a bit higher on reps but i always try to keep my muscle off balance and the gains never stop. high reps and high volume is what i built what i carry now though to be as honest as possible. the less than 8 rep stuff with crazy heavy weight never really worked to good for me. i got hung at just under 230 and then hooked up with an older top level npc guy that i worked for and have been growing ever since

    14. #29
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      Default Re: Follow Along G's Run to the NA's

      i forgot a couple weeks back i added in Sermorelin to the supplement list at 120mcg before bed. this stuff is pretty potent and i am liking it very much so. running it alongside of cjc w/o dac and it can def tell a huge difference in how i feel

    15. #30
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      Default Re: Follow Along G's Run to the NA's

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      sorry for not updating yesterday but needless to say i missed training due to the jungle sh**s. i couldnt keep any of my food down for very long. eat then s*it my brains out, repeat. i did get all of my food in but i have a sore ass now. going to hit it today and my training week will just extend into the weekend this week. no big deal

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