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

    1. #751
      SwoleZilla'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
      Still have one more week of dieting then I will be doing that. Also got that cleanse from gnc. Should be a nice cruise/rebound
      JUST TO BIG TO LISTEN TO YOU!!!!

    2. #752
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      Default Re: Follow Along G's Run to the NA's

      today:

      45 min treadmill am fasted cardio

      back(ran short on time so tris will be tomorrow)
      10 min treadmill warmup
      rumble roller work and stretching
      cable pullovers 40x20 55x20 70x20 85x12
      mag sup grip pulldowns 70x15 100x12 120x10
      meadows rows 50x8 75x8 95x8 120x8 (the last set was done with only my bottom 2 fingers on the bar so it was a bit nasty)
      https://www.youtube.com/watch?featur...&v=afxsY817Ql8
      t bar rows (off floor) 95x10 120x8 145x6 170x6
      stetchers (nutr grip) 100x12 120x12
      banded rack pulls 135x10 225x10 275x10 315x15(kill set) these were done with the short pro bands hooked under the feet
      https://www.youtube.com/watch?featur...&v=ZdtO805wLXY

      this was a freaking great back day. felt strong and pumped the whole way. so much so that sweat was dripping out of my sleeve cuffs and out of the bottom. i feel awesome but i did get burned in the tanning bed after lol. it happens


      meal lineup
      meal 1
      16oz tilipia
      50g cream of rice with 1 tbl spoon sugar free jelly
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      1/4 cup sour kraut
      meal 4
      16oz ground turkey
      9 pieces asparagus
      meal 5
      16oz chcken
      50g cream of rice w/ 2 tblspn sugar free jelly
      meal 6
      16oz ground turkey
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    3. #753
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by SwoleZilla View Post
      Still have one more week of dieting then I will be doing that. Also got that cleanse from gnc. Should be a nice cruise/rebound
      hell yeah man. let's get this party started and head into some mutant status
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    4. #754
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      Default Re: Follow Along G's Run to the NA's

      haha yea brotha! ill have to get a log up once i get done with the cleanse and stuff. for time being im just going to live large through your log! your killing it. i look forward to you posts on her man. very knowledgeable. thank you!
      JUST TO BIG TO LISTEN TO YOU!!!!

    5. #755
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      45 min treadmill am fasted cardio

      back(ran short on time so tris will be tomorrow)
      10 min treadmill warmup
      rumble roller work and stretching
      cable pullovers 40x20 55x20 70x20 85x12
      mag sup grip pulldowns 70x15 100x12 120x10
      meadows rows 50x8 75x8 95x8 120x8 (the last set was done with only my bottom 2 fingers on the bar so it was a bit nasty)
      https://www.youtube.com/watch?featur...&v=afxsY817Ql8
      t bar rows (off floor) 95x10 120x8 145x6 170x6
      stetchers (nutr grip) 100x12 120x12
      banded rack pulls 135x10 225x10 275x10 315x15(kill set) these were done with the short pro bands hooked under the feet
      https://www.youtube.com/watch?featur...&v=ZdtO805wLXY

      this was a freaking great back day. felt strong and pumped the whole way. so much so that sweat was dripping out of my sleeve cuffs and out of the bottom. i feel awesome but i did get burned in the tanning bed after lol. it happens


      meal lineup
      meal 1
      16oz tilipia
      50g cream of rice with 1 tbl spoon sugar free jelly
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      1/4 cup sour kraut
      meal 4
      16oz ground turkey
      9 pieces asparagus
      meal 5
      16oz chcken
      50g cream of rice w/ 2 tblspn sugar free jelly
      meal 6
      16oz ground turkey
      Thanks for posting the videos you have great form.
      The Best Thing About TRT Is The Cycle Never Ends.

    6. #756
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Rake View Post
      Thanks for posting the videos you have great form.
      thanks man, i try to get it as close to perfect as i can. it was a pain to rep those rows out cause i was barely holding on with 2 fingers and their wasnt enough room to wrap it
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    7. #757
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio off day(my favorite days cause it is leg work day)

      tris/hams
      10 min treadmill warmup
      rumble roller work/stretching
      v bar pressdowns 35x30 50x40 70x50
      reverse grip pressdowns 60x20 70x20 80x20 90x20 these were done leaning forward with elbows out in front. trying to emphasis the inner and middle head of the tri
      incline db extensions 25x20 35x20 45x15 55x11
      seated leg curls 60x20 90x20 as to ds 75x10as 90x10as 105x10as 120x10as 135x10ds 120x10ds 105x10ds 90x20ds 75x20 (these were a freaking train wreck. i got the pad to tight and as my hams swelled with the pump from blood it pushed harder and harder into my thighs. so needless to say no shockingly awesome numbers on these at all and even thought the pump was insane, i wanted to push more and came up short
      ham killers x8/3
      hs seated leg curls ss 25x10(10)ss 35x10(10)ss 45x10(10)ss 55x10(10)ss (these were done single leg for the first number and then both leg for second number)
      bb stiff leg deads ss 145x10 195x10 225x10 185x10
      i had a different workout mapped out for todays ham training but since the holiday weekend kicked off and everyone was out of work the gym was slammed. so i had to improvise on the fly. i was supposed to do lying leg curl nasty sets and lunges but the pump from the first round was silly and the machine was taken. i waited for a little bit and then changed gears and moved on. still a good workout even though i dont like doing rack pulls or deads in the same week as stiff leg deads.


      meal lineup
      meal 1
      16oz tilipia
      50g cream of rice with 1 tbl spoon sugar free jelly
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      1/4 cup sour kraut
      meal 4
      16oz ground turkey
      9 pieces asparagus
      meal 5
      16oz chcken
      50g cream of rice w/ 2 tblspn sugar free jelly
      meal 6
      16oz ground turkey
      TGBSupplements REP

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    8. #758
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      off day

      45 min treadmill am fasted cardio
      rumble roller work and stretching

      i am going to note that my hams are freaking nasty nasty sore. so i guess even though the workout didnt go as planned i still wrecked them pretty good


      meal lineup
      meal 1
      16oz tilipia
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      1/4 cup sour kraut
      meal 4
      16oz ground turkey
      9 pieces asparagus
      meal 5
      16oz chcken
      9 pieces asparagus
      meal 6
      16oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #759
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      off day

      45 min treadmill am fasted cardio
      rumble roller work and stretching

      i am toasted today. happy easter everyone.


      meal lineup
      meal 1
      16oz tilipia
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      1/4 cup sour kraut
      meal 4
      16oz ground turkey
      9 pieces asparagus
      8oz diet root beer
      meal 5
      16oz chcken
      9 pieces asparagus
      meal 6
      16oz ground turkey
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    10. #760
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      Default Re: Follow Along G's Run to the NA's

      No carbs and you pick Easter?? NO of course not. Mr disciplined is on his game no matter what day you're worst diet day falls on. You are the man.

    11. #761
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      No carbs and you pick Easter?? NO of course not. Mr disciplined is on his game no matter what day you're worst diet day falls on. You are the man.
      haha, i didnt pick the day that it landed on it is unfortunately how my zero days fell this cycle. it's cool though cause today is full carbs so i get my energy back for a while. the diet root beer was nice though
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    12. #762
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      Default Re: Follow Along G's Run to the NA's

      so how is it going now? is it two days no carbs two days low carbs?
      JUST TO BIG TO LISTEN TO YOU!!!!

    13. #763
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by SwoleZilla View Post
      so how is it going now? is it two days no carbs two days low carbs?
      for contest prep i go 2 days high 2 days mid 2 days low 2 days zero and then the cycle starts over again. for me and most of the people that i have worked with it works very well because the body can never adapt to it and the plus side is you really are only miserable for maybe 2 days out of the cycle if that. it makes it far easier to stick to and it makes the fat loss very slow and steady 99% of the time. i have had success with set carbs but i was hungry all the time and pretty miserable for the whole duration of the diet and keto haha no freaking way for long periods of time. i did 30 days and i thought i was either going to die or i may have killed someone. on top of that with the keto i lost a ton of muscle and had a tendacy to pass out when i pushed cardio to hard or trained to hard. that told me that keto for extended periods was not good for my body. so i learned carb cycling from an old national level dude that i worked for, tweaked it a bit and this is the plan that i came up with myself. the rest has been gravy ever since with some slight tweaks here and there
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    14. #764
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      Default Re: Follow Along G's Run to the NA's

      today:

      no cardio (its leg day)

      10 min step mill warmup
      rumble roller work stretching
      leg extensions 60x60 75x60 90x60
      lying leg curls ss 60x15ss 70x15ss 80x15ss 90x15ss (did these with a hard 3 sec hold in the contraction)
      adductors ss 120x10 150x10 170x10 190x10
      squats 225x15 315x12 405x9 455x7 (heavy set was supposed to be 6 rep but i felt strong so i went for more and lost my balance coming up for 7. had to hang it up)
      leg press 270x40 450x30 630x20 810x10 (these were constant tension pump set. no stopping full range of motion without a lockout)
      done for the day

      legs are toasted and it is day one of high carbs. so i actually feel really good and had a great workout today


      meal lineup
      meal 1
      16oz tilipia
      100g sweet potatoes
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      100g jasmine rice
      meal 4
      16oz ground turkey
      100g jasmine rice
      meal 5
      16oz chcken
      100g cream of rice w/ 2 tblspn sugar free jelly
      meal 6
      16oz ground turkey
      TGBSupplements REP

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    15. #765
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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
      today:

      45 min treadmill am fasted cardio
      rumble roller work and stretching

      chest/bis
      10 min treadmill warmup
      rotator cuff work
      machine press 90x15/3 135x8ss 150x8ss 165x8ss 180x8ss 195x8ss 210x8ss
      over head band stretch x10/6
      pec minor dips bw x 15ss x14ss x13 ss x11 ss
      band press ss x15/4 heavy red bands
      bench pushups bw x 20 bw x20 bw x 20
      standing alt db curls 20x20 30x15 40x12 50x10
      db hammer curls 25x20 35x20 45x15 55x10
      hs machine preachers 25x20 50x20 75x14 100x10 (these were done with a 3 sec hold in the contraction)
      done for the day


      meal lineup
      meal 1
      16oz tilipia
      100g sweet potatoes
      meal 2
      16oz tilipia
      meal 3
      16oz ground turkey
      100g jasmine rice
      meal 4
      16oz ground turkey
      100g jasmine rice
      meal 5
      16oz chcken
      100g cream of rice w/ 2 tblspn sugar free jelly
      meal 6
      16oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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