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  • Page 39 of 351 FirstFirst ... 293536373839404142434989139 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #571
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
      • 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
      rotator cuff work
      db shrugs 50x20 60x20 70x20 80x20 100x20 120x15
      db press 40x20 50x20 60x20 70x20 80x18 100x10
      cable rope rear pulldowns 25x30 40x20 55x20 70x20 85x20
      db lats 10x20 20x20 25x20 30x18 35x12
      db front raise 15x20 20x20 25x20 30x15 (did first half of reps palm up)
      done for the day


      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz skirt steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      12 whole egg sandwiches on spinach wraps with mayo
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      2 tbl spns coconut oil
      green veges
      meal 6
      16oz turkey
      green veges.
      meal 7
      100g whey shake in water
      TGBSupplements REP

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    2. #572
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      thurs
      hams/light quads
      10 min step mill warmup
      rumble roller work
      lying leg curls 50x30 70x25 90x20 110x20 140x12ds 70x20
      seated leg curls 75x20 90x20 105x20 150x20 180x14ds 90x20
      adductor 100x20 120x20 140x20 160x16
      glute blast on hip sled 50x20 60x20 70x20 80x20
      walking bb lunges 100x40yards/4
      leg extensions 75x20 90x20 105x20 120x20 135x20 150x20
      done for the day



      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz skirt steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      16oz top round
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      2 tbl spns coconut oil
      green veges
      meal 6
      16oz turkey
      green veges.
      meal 7
      100g whey shake in water
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    3. #573
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      friday:
      back/tri
      10 min treadmill warmup
      rumble roller work
      rope cable pullovers 40x20 50x20 60x20 70x20 80x20
      vbar pulldowns 70x20 85x20 100x20 120x20 140x12
      dante rows 50x20 90x20 140x15 180x15
      rope high rows (low pulley) 25x20 40x20 55x20 70x15
      stretch pulldowns close grip 55x20 70x20 85x20
      one arm tri reverse pressdowns 15x20 20x20 25x20
      overhead reverse cable extension 50x20 70x20 90x20 110x18
      one arm over head db extension 25x20 35x20 45x17 50x10
      done for the day


      daily menu:
      meal 1
      100g whey shake
      150g baby food oats
      meal 2
      16oz skirt steak
      2 tbl spn coconut oil
      meal 3 (post workout)
      100g whey shake
      150g babyfood oats
      meal 4
      16oz top round
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      2 tbl spns coconut oil
      green veges
      meal 6
      16oz turkey
      green veges.
      meal 7
      100g whey shake in water
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    4. #574
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday
      20 min tread mill am fasted

      quads/lt hams
      10 min stepmill warmup
      rumble roller work
      squats 135x20 135x20 225x20 315x20 405x15
      hacks (mtndog style) 50x10 (20sec static hold with added resistance)10 reps (same hold) 100x10 (same)x10 (same) 150x10 (same)x10(same) 200x10 (same)x10(same)
      leg press (mtndog twist) 270x20ss 450x20 630x20ss 720x15ss
      sissy squat on hack x20 x20 x20 x20
      leg extension ss 105x20ss 120x20ss 150x20ss 165x18ss
      static wall holds 1min/4
      one leg leg curls 30x20 40x20 50x20 60x20 70x14 40x20
      done for the day


      meals
      meal 1
      16oz skirt steaks
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      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

    5. #575
      gusto77's Avatar
      gusto77 is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      How about some pics bro!

    6. #576
      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 gusto77 View Post
      How about some pics bro!
      give me a week or so and i will put up some wheel pics. i am not unveiling the upper body improvements till we get closer to show time in june
      TGBSupplements REP

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    7. #577
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      here is those two new twists i added in today and yes i am a wheel killer on my own but man this is just nasty:

      Teardrop Busters - YouTube

      Tom Platz coaching me on hack squats with isotension - YouTube
      TGBSupplements REP

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    8. #578
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:
      20 min tread mill am fasted

      chest/bis
      10 min tread mill warmup
      rotator cuff work
      incline db press 40x20 50x20 70x20 90x20 110x19
      flat db press 55x20 65x20 75x20 85x14 100x11 i did these till failure then held the contraction at mid point on the last rep for as long as possible
      hs incline 45x20 90x20 135x10 135x9
      band stretches
      pec deck flyes 60x20 75x20 90x20 105x20 150x10ds 75x10
      standing db curls 25x20 35x20 45x15 50x12
      standing bb curls 60x15 (10sec static hold) x5 70x15 (10sec static) x5 80x12 (10sec)x5 100x10 (10sec)x2
      machine preacher 50x10 60x10 ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10 round two 60x10ds 40x10ds 50x10ds 30x10
      done for the day


      meals
      meal 1
      16oz skirt steaks
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      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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      Use code 'Baby1' for $5 off your order

    9. #579
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's
      yesterday:
      20 min treadmill am fasted

      delts/traps
      10 min treadmill warmup
      rotator cuff work
      db shrugs 40x20 50x20 70x20 90x20 110x20 120x15 140x10ds 60x20
      bench rear lats 10x30 20x25 25x20 30x20 20x20 i did an extra 10 reps on each set as partials at the bottom end of the movement after the initial rep range was hit
      scrap the rack press 90x20 115x15 135x15 155x12 185x8 (these where absolutely freaking brutal)

      db 6 ways 10x20 15x17 20x12 10x16
      6 ways - YouTube
      rear delt cable pulldowns 40x20 55x20 70x20
      done for the day wow


      meals
      meal 1
      16oz skirt steaks
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      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

    10. #580
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

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

      20 min treadmill am fasted

      hams/light quads
      10 min step mil warmup
      rumble roller work
      seated leg curls 75x30 90x25 120x20 150x20 180x20
      ham killers x20 x17 x15 x12

      lying leg curls 50x20 70x20 90x20 110x15 140x9(ds)70x15
      bb walking lunges 100x40yards/4
      leg extensions 90x20 105x20 120x20 135x20 150x20
      toe press (stretch to mid range)ts 210x20ts 250x20ts 280x20ts 300x20ts
      standing calf raises (mid range to full contract)ts bwx20ts bwx20ts bw x 17ts bw x15ts
      ankle flexion banded ts x20 ts x20 ts x15 ts x10
      the ham killers are freaking insane. the pump is stupid and it is constant tension so it is absolutely brutal. the calf triset work is almost equally brutal as well even though you are hitting three different points in the movement.



      meals
      meal 1
      16oz skirt steaks
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      2 cups oats
      1 cup broc
      meal 6
      1 large spicy itilian meats pizza
      1 large chocolate chip cookie
      meal 7
      100g whey in water
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #581
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      20 minutes treadmill am fasted

      back/tris
      10 min treadmill warmup
      rumble roller work
      bent rows ss 135x20ss 185x20ss 225x15ss 315x12ss
      pullups bw x20 x14 x12 x8
      hs iso rows 45x20 70x20 90x15 115x14 (these were done holding one side contracted while rowing the other side then switching. very brutal)
      cable pullovers ss 50x20ss 70x20ss 90x17ss 100x14ss
      seated low rows 120x20 140x20 160x15 180x12
      ng pulldowns 21s 70x21 85x21 100x21 120x21 (these were done 7 in the top 1/4 7 bottom 1/4 7 full rom)
      chambered bar pressdowns 50x30 60x30 70x30 100x20 120x20 140x20
      incline db close grip press 40x20 50x20 60x18 70x12
      machine dips 90x20 180x20 270x15
      done for the day


      meals
      meal 1
      16oz skirt steaks
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      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

    12. #582
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      20 min treadmill am fasted
      quads/light hams
      10 min step mill warmup
      rumble roller work
      leg extensions 45x60 60x060 75x60
      squats 135x20 225x20 315x20 405x15 275x15
      one leg leg extensios ts 30x20ts 50x20ts 60x20ts 70x15ts
      walking bb lunges ts 100x40 yards/4 all ts
      hacks ts 90x20ts 180x20ts 270x15ts 360x12ts
      leg press (ascending set x6 heavy) 600x6as 690x6as 780x6as 870x6as 960x6 done
      seated leg curls (ol) 25x20 35x20 45x20 55x17 65x12 35x20
      done for the day and brutal leg 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 priobiotic pro shake
      150g babyfood oats
      meal 4
      12 whole egg sandwiches on spinach wraps with mayo
      2 tbl spns coconut oil
      meal 5
      16oz chicken
      2 tbl spns coconut oil
      green veges
      meal 6
      16oz turkey
      green veges.
      meal 7
      100g probiotic pro shake in water
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    13. #583
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      been a minute since i am having some horrible issues with my freaking net. so i will put up todays workout and resume everything back on monday:

      20 min am fasted cardio tread mill

      10 min tread warmup
      rumble roller work
      bent row 135x20 135x20 185x20 225x15 275x12 315x10
      rack pulls 135x20 225x15 315x12 405x10 405x10 (using these to bring up my back and take my legs out as much as possible. pins set 2in below knees)
      wide grip pulldowns 85x20 100x20 120x20 140x15 150x12
      rope low rows 25x20 40x20 55x15 70x11 35x20
      machine pullovers 75x20 90x20 105x20 120x20 150x14
      v bar pressdowns 40x30 50x30 60x30
      rope pressdowns 80x20 90x20 100x20 120x18
      incline db extensions 30x20 40x20 50x15 60x12 35x20

      done for the day
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    14. #584
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      20 min am fasted cardio

      10 min step mill warmup
      rumble roller work
      leg extensions 45x60 60x60 75x60 105x20 120x20 150x20
      leg press 270x20 450x20 630x10 810x10 ds1100x10ds 900x10ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x20ds 270x20ds 180x20ds done
      squats ss 135x20ss 225x15ss 315x10ss 315x10ds
      static holds 1min/4
      short sweet and wrecked big time


      meals
      meal 1
      16oz ground turkey
      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
      16oz top rounds
      150g sweet potatoes
      meal 5
      16oz ground turkey
      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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      Use code 'Baby1' for $5 off your order

    15. #585
      slin 2 win's Avatar
      slin 2 win is offline TGB REP
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      Default Re: Follow Along G's Run to the NA's

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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      Keep up the good work big dog

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