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

    1. #3196
      Trixie's Avatar
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      Default Re: Follow Along G's Run to the NA's



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    2. #3197
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/arms/cardio

      seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
      standing db curls 15x8 20x8 25x8 30x8 35x8 40x8 45x8
      seated to standing db hammers 30x8x8/4 first 8 seated strict and other 8 standing with a little cheat
      incline db spider curls 20x8/4
      rope press downs ss x8/7ss (no clue on the weight i just went up one plate each set until i couldnt get 8 anymore)
      over head rope extensions ss ss x8/7 (same as above)
      db tate press 30x10 40x8 50x8 50x8
      10 step mill intervals 1-1

      done for the day. great pace and another stupid painful bad pump. basic and bare bones on this one again, i did put in one super set and some seated to standing work but other than that nothing crazy or close to failure. the plan right now is to fire up new programming tomorrow and slowly adding back in supps and cals. i should say clean cals because i am still eating pretty sloppy in the 3-4800 cal range which is quite a bit high right now.
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    3. #3198
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      Default Re: Follow Along G's Run to the NA's

      what does a sloppy day of eating look like for you?
      Kind, creative soul, with no mean bones

    4. #3199
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      what does a sloppy day of eating look like for you?
      let me see if i can remember what i did today:

      meal 1(pre)
      8oz top round
      1 maple bacon doughnut
      1 blueberry pancake doughnut
      meal 2
      60g whey iso
      1.5 cups jasmine rice w/cinnamon splenda and almond milk
      meal 3
      3 slices of supreme pizza
      1 reeses pb cup
      meal 4
      2 8oz turkey burgers on wheat buns w/low sugar ketchup mustard pickles and tommatoes
      meal 5
      60g casine hydro

      that's it for the day today. i guess around 3800-4800 cals give or take a few. i know it isnt over 4800 but i like to over estimate when i am not 100% on point. i got legs in the am and i will go back to 100% clean eating so my pre meal will be 4 whole eggs 4oz steak and 4 or 5 cinnamon roll waffles made out of real cinnamon rolls. i will most likely have 2 or 3 beef meals tomorrow as well. that's the only real thing i have planned. i am just happy to have some cheese in my life for a little while
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    5. #3200
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      Default Re: Follow Along G's Run to the NA's

      I like this meal day
      Kind, creative soul, with no mean bones

    6. #3201
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      I like this meal day
      yeah me too unfortunately it makes me fat and puts my bp through the roof with a quickness haha. that and i feel like crap. give me a few and if i can get the boss to send them over to me i will get some pics up from last month
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    7. #3202
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today

      calves/arms/cardio

      seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
      standing db curls 15x8 20x8 25x8 30x8 35x8 40x8 45x8
      seated to standing db hammers 30x8x8/4 first 8 seated strict and other 8 standing with a little cheat
      incline db spider curls 20x8/4
      rope press downs ss x8/7ss (no clue on the weight i just went up one plate each set until i couldnt get 8 anymore)
      over head rope extensions ss ss x8/7 (same as above)
      db tate press 30x10 40x8 50x8 50x8
      10 step mill intervals 1-1

      done for the day. great pace and another stupid painful bad pump. basic and bare bones on this one again, i did put in one super set and some seated to standing work but other than that nothing crazy or close to failure. the plan right now is to fire up new programming tomorrow and slowly adding back in supps and cals. i should say clean cals because i am still eating pretty sloppy in the 3-4800 cal range which is quite a bit high right now.
      I was looking for the new diet plan today but guess I'll tune in tomorrow. lol Get your fill of marshmallows and ice cream.

    8. #3203
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      Default Re: Follow Along G's Run to the NA's

      few pics from my last comp. the ones in front of the door i was still drying out. pretty piss poor posing in all three also. makes me look crappy and tiny at 248lbs haha
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    9. #3204
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      Default Re: Follow Along G's Run to the NA's

      Damn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!

    10. #3205
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      Default Re: Follow Along G's Run to the NA's

      Right on Guns!

    11. #3206
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Damn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!
      i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.
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    12. #3207
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.
      We are always so hard on our pics. Never as good as we think they should be. Just have to come see you in person.

    13. #3208
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs

      standing cable crunch 70x10/4
      roller work
      one leg glute bridge w/iso x10(10s)/2
      db leg glute bridge w/iso x10(10s)/2
      seated leg curls one leg then dbl leg 25x10 35x10 50x10 50x10x10/4 (these were brutal)
      leg press 180x15 270x15 360x15 450x10 540x10 630x10 720x10ds 450x56
      bulgarian split squats w/iso 55x8(15s)/3 20 sec quad stretch after every set
      db stiff leg 65x10/2

      done for the day. got new programming fired up today. knees were a little bit tender on the leg presses and even though i thought i was ready to crank up some really good heavy weight, my joints apparently are not. muscles felt good but knees not so much. no point in trying to push past it and tear something up. so all in all a good day in. i got one hell of a good pump today also
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    14. #3209
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      few pics from my last comp. the ones in front of the door i was still drying out. pretty piss poor posing in all three also. makes me look crappy and tiny at 248lbs haha
      Look freakin awesome brother

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    15. #3210
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      Default Re: Follow Along G's Run to the NA's

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      today

      calves/chest/delts/cardio

      standing calf raise 295x8 315x8 335x8 355x8 375x8 395x8 355x10(10s)x10(10s)x10(10s)
      db twist press 25x10 40x10 55x10 65x10/3
      incline bb press 155x8 185x8 225x8 255x8 275x8 315x8
      stretch push ups x20/3
      bent db lats 25x20/3
      bb front raise 40x12/3
      heavy db swings 45x30/3
      15 min treadmill

      done for the day. pretty good session in today. strength was actually pretty good and surprising on my presses. the db twist press not so much but everything else was spot on. i am now going to start backing the cardio down a little and then i will add it back in after we get it down to managable. that is as long as recovery allows. knees are a little tender today but i knew that was coming because i felt them on the leg presses yesterday. nothing terrible though. dreading tomorrow because of the holiday it is going to be chalk full of dumb asses with egos that def shouldnt have egos. so i am going to have to decide, earlier than normal or later in the after noon
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