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Re: Follow Along G's Run to the NA's
no am fasted cardio today. took my one day off from it today but still up at 4am yeah buddy.
traps/delts
standing bb shrugs 135x30 185x25 225x20 275x20 315x15 225x18
reverse pec dec 30x30 45x30 60x25 75x20 90x15
machine lats 50x25 60x25 70x20 80x20 90x15 (these actually pumped my shoulders up something fierce today and wrecked them)
db lats rotated to front raises 10x30 15x20 20x20 25x15 20x15
hs front military press 55x20 65x20 75x20 90x15
20 minutes step mill glutes and calves
great training day today. no issues feeling good, pumps good and everything is flowing today. the am cardio rest must have helped a little bit haha
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Re: Follow Along G's Run to the NA's
keep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
keep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks
that will work man. thing is, if arms are a weak point and you arent pressed for time then you can and should give them their own day. now if you need to work body parts together you will find most of the time that you will get better results from say chest or delts with bis and back with tris. this will give you a fresh muscle that was only somewhat stimulated and it is primed for training. this split i am running now is a bleed off from last year working with someone that trains and is a top pro. now what i normally do and i will start back doing next off season and prep is:
mond chest/calves
tues back/abs
weds traps/delts/calves
thursday quads
friday arms/abs
sat hams
sunday off.
i will normally combine hams/quads every other wk for an extra day off to recover better. you notice how the setup works push pull push legs arms. this gives the smaller muscles in the arms a little break before hitting them again. also gives the tris a rest between chest and delts
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Re: Follow Along G's Run to the NA's
thanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
thanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?
yeah, i was saying if you can train 5 days a wk or 6 thats a good way to maximize growth. giving major muscles their own day and hitting arms on their own day. best that i have found is a total of 16-24 sets for chest delts back and legs. then 8-12 sets for bis and around the same for tris. you can keep say bis at 8 if they are dominate and tris a little higher or vice versa. that is what i normally use for myself and for the clients that i have worked with. you can go a little higher set wise on back and legs but you have to go off of energy and feel. not an excuse to be lazy but you know the feeling when you killed it in 12 sets or so and are ready to eat
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes step mill glutes and calves
beat the fatties in today. funny thing is one of the skinny fat guys got on next to me, sprawled all out on the bars holding on and got tossed off. i didnt even look over at him or acknowledge that i saw his stupidity or waste of time. he was literally holding himself up with his shoulders and arms with his legs just going through the motion. i guess his arms got tired 2 minutes in and his legs couldnt keep up so it slammed him into the floor. good really am funny story and sight right there
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Re: Follow Along G's Run to the NA's
thanks for the info guns. yeah that woulda been a good laugh in the morning lol
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
thanks for the info guns. yeah that woulda been a good laugh in the morning lol
anytime man. any questions or feedback throw them up in here. that's what this thread is for as well as you guys to see what i do to get up on stage locally and nationally
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Re: Follow Along G's Run to the NA's
hams:
15min step mill glute calves
seated leg curls 60x30 75x30 90x25 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10 rnd 2 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 3d rnd as 60x10as 75x10as 90x10as 105x10as 120x10as
sl deads 45x20 55x20 65x20 85x15 105x12 back tweaked a little bit but i dont think it was anything major
standing one leg curls 20x25 30x20 40x20 50x20
walking lunges 40/4 40 yards and finished with body weight for 2 more sets
20 minutes step mill glute calves
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes step mill glutes calves.
so my wife announces to me yesterday that our cardio is going up to 30 minutes next wk. i said oh yeah really, would that be a good idea considering that we are still about 16wks out from the first show and will be doing this until the middle of july? i just got the fml look out of her and the good point response
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Re: Follow Along G's Run to the NA's
back/tris:
going to start this off with the freaking gym was shithouse slammed and i had good plans going in and they got shitcanned very quickly.
15min step mill warmup glutes calves
foam roller low back and upper back
machine pullovers 75x30 90x30 105x25 120x20 150x20
v bar low pulley rows 90x20 105x20 120x20 150x15 180x12
meadows rows(think that is what they are called) 25x20 50x20 75x15 100x12
wide grip pulldowns ss 90x20ss 105x20ss 120x15ss 150x15ss
hypers x20 25x20 35x15 45x15
dc stretching
vbar press downs 60x30 75x40 90x35
reverse grip pressdowns 70x20 90x20 100x20 120x15
machine dips 140x20 180x15 230x12 180x15
one arm over head db xtensions 25x20 35x20 45x12 40x14
dc stretching
done sir done
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes step mill glutes and calves
foam rolled lower back and legs
that's it for today. get some nice rest and relaxation going on for a change
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Re: Follow Along G's Run to the NA's
am fasted cardio as usual:
20 minutes step mill glutes/calves
foam roller work
starting the new week to greatness.
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Re: Follow Along G's Run to the NA's
So as i started reading for the top what caught my evey was the cycle,the tne/drol/dbol....i know of that,the you added in drol also on your off day,am i correct?is there a particular reason i ask because i've never seen it done and it seems intresting
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
wutlisstrice
So as i started reading for the top what caught my evey was the cycle,the tne/drol/dbol....i know of that,the you added in drol also on your off day,am i correct?is there a particular reason i ask because i've never seen it done and it seems intresting
i did this to increase the mgs and to cut down on the amount of oils i am pushing. with the inject version of drol you get a carry over or build up if you will and it hangs out for 48-72 hours. so what i do to keep from spiking my bp up to high and maximize the mg's without pushing more oil is add the tabs in on now workout days. it is very effective and my liver values arent to far out of the normal range with this practice
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Re: Follow Along G's Run to the NA's
i was thinking along those lines,but i needed clarification.........well though out bro
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
wutlisstrice
i was thinking along those lines,but i needed clarification.........well though out bro
yeah man thanks. i am getting to old and far into the game to keep my bp super high all the time. this keeps it good to go and let's me still push the numbers needed to move to the next level
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Re: Follow Along G's Run to the NA's
chest/bis:
15min warmup step mill glute calves
foam rolling
flat db press 50x20 60x20 80x20 100x15
hs incline press ss 45x20ss 90x15ss 135x12ss 70x20ss
iso wide chest press 45x20 90x20 115x15 90x15
pec dec flyes 60x20 75x20 90x20 105x15
dc stretching
standing db curls 20x20 30x20 40x15 50x12
machine preacher curls 25x20 35x20 45x15 55x12
db hammers 25x20 35x20 45x15 55x10
done for the day
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Re: Follow Along G's Run to the NA's
am fasted cardio as usual:
20 minutes step mill glutes/calves
foam roller work
feeling pretty damn good to
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Re: Follow Along G's Run to the NA's
back/tris:
15 min step mill warmup glutes/calves
foam rolling
cable pullovers 80x30 100x30 120x20
seated low pulley rows(one arm) ts 30x20 ts 40x20 ts 50x20 ts 60x12 ts
high cable pulldowns to chin ts 80x20ts 100x20ts 110x20ts 120x18 ts
low cable bent row ts 80x20 100x20 110x20 120x15
cobra pulldowns ss 50x20ss 70x20ss 80x20ss
machine pullovers 90x20 105x20 120x20
dc stretching
straight bar pressdowns 80x30 100x30 110x30
straight bar pressdowns ss 90x20ss 100x20ss 120x15ss 140x14ss
reverse grip pressdowns 80x20 70x20 60x20 50x20
db skullies 30x20 40x20 50x15 55x12
one arm overhead db extensions 25x20 30x20 35x15
dc stretching.
looking pretty freaking nasty today. probably best shape this early ever
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 min step mill glutes/calves
nothing new today, hump day so it should be a good day
i got to give some major props to ab5150 on the dc cardio twist. my calves have grown a bit my legs are splitting and peeling faster and my glutes have already split also. the glute/calf trick def works and makes a huge difference in a very shot period of time
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Re: Follow Along G's Run to the NA's
traps/delts:
15min step mill warmup glute/calve
db shrugs 55x20 65x20 85x20 95x20 105x18 65x20
bent over db lats 10x30 15x25 20x20 25x20 30x14
db lats up and down rack us10x10 us15x10us 20x10us 25x10us 30x10ds 25x10ds 20x10ds 15x10ds 10x10ds 5x10 i went up till i had to cheat to get the last few for 10 and then came all the way back down to 5lbs. i did this run 3x
db front raise 15x20 20x20 25x15 30x12
hs shoulder press facing seat 45x20 70x20 90x15 115x12
20 mins cardio treadmill
done in 1 hour 20 minutes and felt great. crazy sick pump. great workout
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes tread full incline glute/calves
got beat in this morning by a fake ass wanna be mma fighter thats about 40 something. another one of those that cranks it wide open lays across the top and holds on for dear life. once again getting absolutely dic
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Re: Follow Along G's Run to the NA's
nice. full incline is good for hitting calves/glutes or that's what you hit after?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
nice. full incline is good for hitting calves/glutes or that's what you hit after?
cant take credit for this trick with calves cause i got it from ab5150. what you do is on every step you come up on your first two toes and contract the calves hard. i do the exact same thing with hams and glutes for the other half of cardio. each step you squeeze both for a hard contraction. this has added quite a bit to my calves and the detail it adds to the glutes and hams is just silly
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Re: Follow Along G's Run to the NA's
no training for me today cause of my event this weekend but i will give you guys what i did to my partner instead. i did warmup and roll though:
15 min step mil glutes/calves
foam roller work
leg xtensions ss x50ss x40ss x30ss
leg curls x50 x40 x30
squats x20 x12 x10 (she went super heavy 185) ds x10/4 second round drop sets x10/3
abductor ds x10/5 for 2 rounds
adductor ds x10/5 for 2 rounds
leg press gs x30gs x25gs x20gs
static hold 1min gs 1 min gs 1min gs
one leg extension x20gs x20gs x20gs
quad lunges 40 yards/3
let's just say i hobbled her real good. she is still sore from last ham workout and back day so i didnt want to push her and tear or strain her hamstrings. i am very impressed with her obviously or she wouldnt be my training partner. i see her topping the show as a top 2 finisher with the possibility of being an overall winner. i am pretty good at picking out the ones that have the foundation and ability to make it happen
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Re: Follow Along G's Run to the NA's
iam in I didn't know this was here. guns how often do u eat your meals? and how many hrs sleep u get ed?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
unclem
iam in I didn't know this was here. guns how often do u eat your meals? and how many hrs sleep u get ed?
i usually get them in every 2 and a half to 3 hours but about 6-7wks out i will split all meals in half and eat every hour and a half. i usually get in 8 hours a night and a 30-45 minute nap every day. if you notice i am not on here past 8 at night cause i am usually in bed and i am up in here running around between 4 and 5am. that's how i roll haha
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Re: Follow Along G's Run to the NA's
well i had my big opportunity this wkend. had to travel a ways but it was worth it. the great opportunity i had was to do a video and photo shoot for a huge supplement company with one of their top pros. we trained legs. i matched him weight wise and rep wise and the cool thing was i went a little heavier and did a few more reps. it's a nice felling when you can hang and push one of the top pros in the sport. great session looked like this. i will try to remember the weights exactly but i am still depleted from low carbs:
15 min warm up on treadmill
leg xtensions 50x40/3 followed by drop set of 180x15 125x12 75x15 50x20
hack squats 90x15 180x12 270x12 360x14 450x12 (got some tricks and tweaks on footplacement and foot pressure)
leg press 12 platesx 15 16platesx15 18 plates x 12 20plates x 14 had to show him up a little haha
lunges 95x15 115x15 135x15 155x15
seated leg curls no idea the weights but we did 4 sets of 15
prone leg curls ? weights 4 sets 15
went to diner haha
i stayed on the prep diet for the duration and the only bad thing that i had to eat was some cheese in my eggs saturday morning cause that was all that was there for me to eat. great stuff pump was stupid sick and the training was unreal
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Re: Follow Along G's Run to the NA's
Sounds like a good day. I incorporated the incline treadmill for calves/glutes and yeah I'm definitely liking it. Thanks guns and Anabolic5150
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
Sounds like a good day. I incorporated the incline treadmill for calves/glutes and yeah I'm definitely liking it. Thanks guns and Anabolic5150
it is crazy at how much it builds them up and lines the glutes out also. i am stoked that ab shared that secret with me. i knew and added the glutes trick in myself but the calves are all him. he knows some tricks and then some that's for sure
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Re: Follow Along G's Run to the NA's
official prep diet has started today everyone. it changes every 2 days so i will update as such. the first 2 days are my high carb days the breakdown looks like this:
600g protein
500g carbs
residual fats
meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
2 cups oatmeal
meal 5
16oz ground turkey
2 cups oatmeal
meal 6
16oz ground turkey
the only condiments i am using and have been using is mustard and mrs dash spices. it is full tilt game on now and i am currently hovering between 265-270
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Re: Follow Along G's Run to the NA's
quads:
15 min step mill warmup with glutes and calves
leg extensions 45x50 60x40 75x30 ds 180x12ds 150x12ds 120x12ds 90x12 did the same for round 2
adductor 100x20 120x20 140x20 160x15
wall sits ss 1 min ss 1min ss 1 min ss
one leg leg press 90x20 180x20 230x15
20 min step mill glutes and calves
i know it looks like a pretty crappy training session but i am still sore from the training over the weekend and traveling. i shouldnt have actually did them again but i have to get back on my normal split for my prep. that's why i went so easy on them today
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 min step mill glutes/calves twist
i added in silk amino acids during cardio and during workout yesterday at 4g each
i also added in gaba at 3g 30 minutes before bed. stuff knocks you out but also gives you a niacin flushing sensation for about 20 minutes. very restful and peaceful sleep for sure though
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Re: Follow Along G's Run to the NA's
chest/bis:
15 min step mill warmup glutes calves
machine press ts 120x20ts 150x20ts 180x15ts 210x12ts
incline press ts 120x20ts 150x20ts 180x12ts 195x8ts
pec dec flyes 60x30 75x30 90x20 105x20
incline db press ss 50x20ss 60x20ss 70x15ss 80x12ss
around the world flyes 15x15/4
bb curls 75x50 close 75x50 wide 50x50 reverse
db hammers 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10 done
20 minute cardio step mill glutes calves
sipped on 5g of saa's during workout
took 10g glutamine preworkout and post workout
added in cec low yesterday (forgot to add that in yesterday haha)
day 2 high carb 500g
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
traps/delts wrecker:
15min step mill warmup glute/calves
bb shrugs 135x50 185x40 225x30 275x20 315x15
db lat 10x20 15x20 20x20 (these were a pre exhaust with a 5sec hold at the top contraction)
rope rear delt pulldowns 40x20 50x20 60x20 70x15
rev pec deck 45x30 60x25 75x20 90x15 these were done with the torso being about a 30 degree angle with the point of the shoulder online with the handles
machine lats ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10us 30x15 followed by 15 partials at the bottom. did 2 rounds of these
db shoulder press 50x20 60x20 80x15 90x12
db front raise 10x20 15x20 20x20 25x15 (same deal but 3sec pause on the contraction)
20 minutes treadmill at the partner's request
shoulders are shot to pieces for sure
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Re: Follow Along G's Run to the NA's
forgot to update day 3 and 4 of the carb cycle. this is what today and tomorrow looks like eating wise:
600g protein
250g carbs
small addition of fats
meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes treadmill
got a little late start this am so i got beat by the fat guy and the 90 year old mma wanna be fighter. eh i will hit it again later most likely