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

    1. #661
      guns01's Avatar
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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
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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      today:

      off cardio day

      hams/calves
      10 min step mill warmup
      rumble roller work
      seated leg curls 90x20 105x20 150x10 165x10 180x10 195x10 210x10 220x7 ( i either strained pulled or partially tore my hammie doing these on the last freaking set. it could have been something pinched in my back as well because i felt a jolt of electricity in my lower back shoot into my hip and then a little bit of electricity and popping in my ham.) so of course now i am a little bit freaked out but it hasnt bruised at all and i have full range of motion no dents lumps or anything and i did it about 10 this morning. so i think i am good to go. no deads or hypers tomorrow and i will def be being easy for a week or two.
      db sl deads 55x10 65x10 85x10 100x10
      toe press 160x20 180x20 200x20 220x20
      called it a day due to wanting to rest my leg

      meal lineup
      meal 1
      16oz tilipia
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      meal 4
      16oz ground turkey
      9 pieces asparagus
      meal 5
      16oz chcken
      1/4 cup sour kraut
      meal 6
      16oz chicken
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    2. #662
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      Default Re: Follow Along G's Run to the NA's

      this is my daily supplement lineup minus the super supplements which i will update later on:

      2 scoops cycle support 2x a day 1st am 2d pm
      1g taurine
      3g cinnamon
      4g fish oil
      3g hawthorne berry
      1g cranberry extract
      1g garlic
      100mg zinc
      orange triad 2 tabs 3x a day
      gaba 1g 20 minutes before bed

      that's it for now. i will be adding back in my silk amino and glutamine at about 8wks out precardio and preworkout
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    3. #663
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      Default Re: Follow Along G's Run to the NA's

      today:

      40 min treadmill am fasted cardio
      rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

      back/tris
      10 min treadmill warmup
      rumble roller work
      rope cable pullovers 50x20 70x20 90x20 110x15
      mag sup grip pulldowns 120x10 140x10 160x10 180x10
      mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
      med neutral grip stretchers 120x8 140x8 160x8 180x8
      machine mid/low trap shrugs 160x12 180x12 200x12 210x12
      sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
      v bar pressdowns 50x20 70x20 90x20 120x18
      rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
      overhead rope extensions ss 50x20 70x17 80x15 90x10
      db kickbacks 15x20 20x20 25x17
      done for the day


      meal lineup
      meal 1
      16oz tilipia
      100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      100g cream of rice
      meal 4
      16oz ground turkey
      100g basmati rice
      meal 5
      16oz chcken w/ mild banana peppers
      100g basmati rice
      meal 6
      16oz chicken
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    4. #664
      Andreas Munzer's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      40 min treadmill am fasted cardio
      rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

      back/tris
      10 min treadmill warmup
      rumble roller work
      rope cable pullovers 50x20 70x20 90x20 110x15
      mag sup grip pulldowns 120x10 140x10 160x10 180x10
      mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
      med neutral grip stretchers 120x8 140x8 160x8 180x8
      machine mid/low trap shrugs 160x12 180x12 200x12 210x12
      sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
      v bar pressdowns 50x20 70x20 90x20 120x18
      rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
      overhead rope extensions ss 50x20 70x17 80x15 90x10
      db kickbacks 15x20 20x20 25x17
      done for the day


      meal lineup
      meal 1
      16oz tilipia
      100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      100g cream of rice
      meal 4
      16oz ground turkey
      100g basmati rice
      meal 5
      16oz chcken w/ mild banana peppers
      100g basmati rice
      meal 6
      16oz chicken
      good call on being careful with the hammie def an annoying injury

    5. #665
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      Default Re: Follow Along G's Run to the NA's

      Where is the comp? I think me and Rake will fly in and take a look.

    6. #666
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      Default Re: Follow Along G's Run to the NA's

      I totally love all the gains you are making and you are the best instructor of the century.

    7. #667
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      I totally love all the gains you are making and you are the best instructor of the century.
      thank you very much. this is my passion and i enjoy teaching and helping people reach their goals and stick to them with as little pain and suffering as possible.
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    8. #668
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      Default Re: Follow Along G's Run to the NA's

      these were taken 12wks out. i am way leaner in person and i am not happy with the posing at all but i am on track and hovering in the 268-270 range. so far so good and i am pretty confident we will come in bigger and better this year for sure with an improved back and legs. maybe even some deeper grooves in the tirs and abs
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    9. #669
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      Default Re: Follow Along G's Run to the NA's

      today:

      40 min treadmill am fasted cardio


      meal lineup
      meal 1
      16oz tilipia
      100g sweet potatoes
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      100g basmatti rice
      meal 4
      16oz ground turkey
      100g basmati rice
      meal 5
      16oz chcken w/ mild banana peppers
      100g basmati rice
      meal 6
      16oz chicken
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    10. #670
      maxseg's Avatar
      maxseg is online now Platinum
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      Default Re: Follow Along G's Run to the NA's

      Great work guns, i may be in touch to pick your brain a bit. Hint, Im wanting to make a run for 270ish from 320, not looking to BB just lean out a bit for PLing.

    11. #671
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by maxseg View Post
      Great work guns, i may be in touch to pick your brain a bit. Hint, Im wanting to make a run for 270ish from 320, not looking to BB just lean out a bit for PLing.
      thanks max. anytime, just fire away and we will get you all fixed up
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    12. #672
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      40 min treadmill am fasted cardio
      rumble roller work and stretching


      meal lineup
      meal 1
      16oz tilipia
      50g cream of rice 2tbl spns sugar free jelly
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      50g cream of rice
      meal 4
      16oz ground turkey
      50g cream of rice
      meal 5
      16oz chcken
      50g cream of rice
      meal 6
      16oz chicken
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    13. #673
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio off day

      quads:

      10 min step mill warmup
      rumble roller work and stretching
      standing one leg curl 20x12 30x12 40x12 50x12 (being very very very easy on these bad boys. it didnt hurt at all but i am still not playing around with it)
      leg press 90x8 180x8 270x8 640x8 820x8 1000x8 (these were all done with a 3 sec negative and explode out of the hole) kill set 1000x18
      leg extensions 105x20(10) 120x20(10) done with toes pulled back and a hard squeeze at the top. second number is bottom quarter only with toes back as well
      squats 135x8 185x8 225x8 275x8 315x8 (same as press but started slowing on last set) kill set 315x7 (slight pause to adjust feet from a twinge in my knee, nothing major) then did another 9 reps to finish the set.
      done for the day


      meal lineup
      meal 1
      16oz tilipia
      50g cream of rice 2tbl spns sugar free jelly
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      50g basmatti rice
      meal 4
      16oz ground turkey
      50g basmatti rice
      meal 5
      16oz chcken
      50g basmatti rice
      meal 6
      16oz chicken
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    14. #674
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      Default Re: Follow Along G's Run to the NA's

      this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.
      JUST TO BIG TO LISTEN TO YOU!!!!

    15. #675
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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
      Quote Originally Posted by SwoleZilla View Post
      this is prob a dumb question but when you say 50g cream of rice do you me just over one serving or is it 50g of carbs from cream of rice.
      no not dumb at all. we have a scale that lists out the exact carbs cals and everything so i measure out exactly 50g of carbs worth of cream of rice. i dont like putting up measurements because for cream of rice its like 331g or just a bit over 1/4 of a cup. some of these carbs are a pain to get the measurements out without a scale. the sweet potatoes is like .2 under 1lb for 100g on the dot. the regular rices are the only thing that is close to easy to measure sizes out with
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