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

    1. #466
      mikeyg51's Avatar
      mikeyg51 is offline Platinum
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      Default Re: Follow Along G's Run to the NA's



      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's
      So, just to be clear, you will go high carb/low fat for a week or so, then low carb/ low fat? And you are very correct, you do include when you cheat! Like, the supreme pizza one lol...and I agree with the weather statement...I also get a little down when it is really dreary out and tend to cheat more

    2. #467
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yessir in the offseason i go high carb low fat one week and then high fat low carb for a week so the body doesnt get the chance to adapt and i dont feel like a food blister for the duration of the off season
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    3. #468
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      Default Re: Follow Along G's Run to the NA's

      yesterday:
      chest/bis

      10 min treadmill warm up
      rumble roller work
      db rotator cuff warm up
      hs iso wide chest press 45x30 90x20 115x20 135x15 ds 135x10ds 115x10ds 90x10ds 70x10ds 45x20
      cable cross 30x30 40x25 50x20 60x20
      db flat press 50x20 60x20 80x20 100x20
      machine incline press 100x20 120x20 140x14 150x11

      standing ez curls 75x100(narrow)75x100(wide)75x100(reverse)
      incline db curls 20x20 25x20 30x18 35x14

      done for the day
      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      16oz steak
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      green veges
      meal 6
      16oz turkey or chicken
      green veges.
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    4. #469
      Arx International's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      thanks man, means a lot coming from someone like you. i am trying my best to show everyone what it takes some of us that dont have the greatest genetics to do the best as possible. this is what i do and it works pretty well for me.
      This is a great read and lets the average BB and Vet get the reality of the effort that one has to put in!
      This info Pros charge thousands of dollars for and is a privilege to see the journey.
      Yea It works pretty well bud

      ARx
      Everything I say is Roll Play!

    5. #470
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:
      traps/delts

      10 min treadmill warm up
      rumble roller work
      db shrugs 40x30 50x20 60x20 90x20 110x20 120x20 (have to be really easy with these cause i tweaked my neck last week with a to big of a jump before i was warmed up all the way)
      inline db rear lats ss 15x30ss 20x25ss 25x20ss 30x18ss 20x20ss
      incline db front raise 15x30 20x20 25x20 30x20 35x11
      cable rope rear delt 25x20 30x20 35x20 40x20
      db lats 20x20 25x20 30x20 35x20
      hs shoulder press 45x20 70x20 90x15 115x14
      sb upright rows 60x20 80x20 100x18 110x15

      done for the day

      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      16oz steak
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      green veges
      meal 6
      16oz turkey or chicken
      green veges.
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    6. #471
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      training
      hams/light quads
      step mill warmup 10min
      rumble roller work
      lying leg curls 50x20 70x20 80x20 90x20 100x20 110x20
      adductors 80x20 100x20 110x20 120x20 140x20 150x20
      glute kickbacks on hip machine 50x20 60x20 70x20 80x20
      db sl deads 50x20 65x20 80x20 100x15 110x12
      lunges on hs deadlift machine x15/4
      seated leg curls 90x20 105x20 120x20 150x20 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds
      leg extensions 90x30 105x25 120x20 135x20 150x20 165x18
      done for the day

      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      16oz steak
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      green veges
      meal 6
      16oz turkey or chicken
      green veges.
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    7. #472
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:
      quads/light hams

      10 min step mill warmup
      rumble roller work
      leg extensions 45x60 60x60 75x60 105x20ss 120x20ss 135x20ss 150x20ss
      static holds 1min/4
      adductors 90x20 100x20 110x20 120x20
      squats 135x20 225x20 315x15 405x12 500x10
      leg press 400x20 500x20 600x20 ds 600x20ds 500x25ds 400x30ds 300x35ds 200x50
      leg extensions ds 150x12ds 120x12ds 90x12ds 75x12ds 60x12ds 45x12 round 2 135x12ds 105x12ds 90x12ds 75x12ds 60x12ds 45x12ds
      lying leg curls 40x30 50x25 60x20 70x20 80x20 90x20
      done for the day

      meals
      meal 1
      16oz top round
      2 cups oats
      1 medium granny smith apple
      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
      150g total weight red potato
      meal 5
      16oz boneless skinless chicken
      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
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    8. #473
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:
      chest/bis

      10 min treadmill warmup
      rumble roller work
      db rotator cuff warm up
      bench press 135x20 185x20 225x15 275x14 315x10
      hs incline press 45x20(10) 70x20(15) 90x17(20) 115x15(25) second number is partials at the bottom quarter focusing on the contraction and stretch
      db incline press 60x20 70x20 80x20 100x18
      db flyes 20x20 30x20 35x15 40x14
      db preacher hammer curls 20x25 25x20 30x20 35x17 40x14 25x20
      bb drag curls 50x20 60x20 70x20 80x17
      standing cable curs ss 40x20ss 60x20ss 90x19ss 110x17ss
      overhead roper curls 25x20 40x20 55x17 70x11


      meals
      meal 1
      16oz top round
      2 cups oats
      1 medium granny smith apple
      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
      150g total weight red potato
      meal 5
      16oz boneless skinless chicken
      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
      TGBSupplements REP

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    9. #474
      mikeyg51's Avatar
      mikeyg51 is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....

    10. #475
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by mikeyg51 View Post
      FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....
      thanks man, i try to provide as much detail as i can about how i do things. this is how i do it and i started at 155lbs and through lots of trial and error this got me where i am now and i am just getting better. i am glad you like it and hopefully you can learn a few tricks here and there
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    11. #476
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      mikeyg51 is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Oh, I started doing your workouts actually! I love the high rep regiment...I seem to grow better this way as well

    12. #477
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by mikeyg51 View Post
      Oh, I started doing your workouts actually! I love the high rep regiment...I seem to grow better this way as well

      man, if you knew how many people i have tried to tell this to it would blow your mind. once i switched to this from the 4-6 rep range i gained a ton of muscle. it works for both men and women that i work with also is what has me convinced that it is good. now i do do some heavy stuff once a month per muscle but i dont drop under 8 reps ever.

      also weight to you do one of the 100rep drops or the drop sets on squats haha. or the ascending and descending sets on leg curls or db curls. those are really really fun
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    13. #478
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      Default Re: Follow Along G's Run to the NA's

      i'm gonna have to get some pointers from G sometime. Sounds like your doing an amazing job brother keep up the hard work!

    14. #479
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by animal87 View Post
      i'm gonna have to get some pointers from G sometime. Sounds like your doing an amazing job brother keep up the hard work!

      thanks man, give them a go and if you have any questions throw them up in here and i will help you out as much as i can
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    15. #480
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      weds:
      traps/delts
      10 min treadmill warmup
      rumble roller work
      hs shrug machine 45x25 90x20 135x20 180x17 180x14 70x25
      standing db lats 15x25 20x20 25x20 30x20 35x15 40x12
      cable rope rear delt work 25x20 30x20 35x20 40x18
      pec deck rear lats 45x30 60x25 75x20 90x20
      db shoulder press 40x30 50x25 60x20 80x20 100x16
      done for the day

      meals
      meal 1
      16oz top round
      2 cups oats
      1 medium granny smith apple
      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
      150g total weight red potato
      meal 5
      16oz boneless skinless chicken
      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
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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