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

    1. #76
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by guns01 View Post
      no problem man, it comes straight out of my log book. only thing i am not doing every day here is my meals just 1 set for the week cause i eat the same thing every day
      My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.

    2. #77
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.
      my wife has gotten so in tune to my eating she can eye ball portions to within an oz or 2 max without weighing it. she used to prep all my food and i would say hey did you weigh that? nope dont need to. then i would check it and it would be right on the money or just a touch over or under. she can still do it to this day. she always calls me out over or undereating when dieting too. always busting my nuts. nothing like 6wks out and the boss says you didnt get all the carbs in today did you? nope to full. not going to win with that approach haha

    3. #78
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      Default Re: Follow Along G's Run to the NA's

      slacked on logging here. here are the last couple workouts:

      chest/bis earlier in the wk:

      15 min step mil warmup
      pec dec flyes 45x30 60x30 75x25 90x20 105x20 120x15 150x15
      incline press 135x20 225x20 515x5/5
      cable crossovers 50x30 70x30 90x20/2
      flat db press 80x20 100x20 110x15 120x15
      db hammers 25x20 35x20 45x20 55x15 65x15
      db culs 20x20 25x20 30x20 35x20 40x20 45x12
      db preacher curl 20x20 25x20 30x18 35x15
      reverse culs 75x20 85x20 95x15 105x12

    4. #79
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      Default Re: Follow Along G's Run to the NA's

      traps/delts:

      15 min step mil
      db shrugs 50x30 60x30 80x20 100x20 120x15/2 70x25
      reverse pec deck rear lats 30x30 45x30 60x25 75x20 90x20
      rope pulldowns for rear delt 60x20 75x20 90x20 105x15 75x20
      machine lats. 50x20 60x20 80x20 100x20 120x15
      db lats 15x25 20x25 25x20 30x15
      military press 135x50/3
      bb shrugs 135x25 185x20 225x20 275x20

    5. #80
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      Default Re: Follow Along G's Run to the NA's

      hams on turkey day:

      15 min step mil warm up:
      seated leg curls 90x30 105x30 120x20 135x20 150x20 180x20 195x20
      glutes on hip machine 50x20 60x20 80x20 100x20
      lying leg curl 60x20 80x20 100x20 120x20
      stiff leg deads 135x20 225x20 275x15 315x15
      walking db lunges 40x40 yards/3

      done for the day

    6. #81
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      Default Re: Follow Along G's Run to the NA's

      Did you get to enjoy the food yesterday brother

    7. #82
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      Default Re: Follow Along G's Run to the NA's

      back/tris:

      15 min step mil warm up
      machine pullovers 90x30 105x25 120x20 135x20 150x15 165x15
      seated low pulley rows 120x20 150x20 165x20 180x15
      db rows on incline 40x20 50x20 70x20 90x15/2
      wide grip pulldowns 120x20 135x20 150x20 165x15
      v bar pulldowns 150x20 135x20 120x25 105x30
      straight bar pressdowns 80x30 100x35 120x40 140x20 160x15
      reverse pressdowns 100x20 120x20 140x20 150x15
      one arm overhead db press 30x20 40x20 50x15 60x12

    8. #83
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      Did you get to enjoy the food yesterday brother
      haha absolutely did. looked like this and i logged it:

      meal 1
      16oz top round
      2 tbl spn coconut oil
      1 tbl spn acv
      meal 2
      16oz top round
      2 tbl spn coconut oil
      meal 3
      16oz shrimp (leaving room for turkey)
      2 tbl spn coconut oil
      meal 4
      16oz white meat turkey breast
      1 cup brocolli casserole
      1 cup turkey stuffing
      2 cups mashed potatoes
      1 slice pecan pie
      2 diner rolls
      meal 5
      16oz turkey
      meal 6
      100g whey shake
      1 slice pecan pie

    9. #84
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      Default Re: Follow Along G's Run to the NA's

      Damn! Leaving room for turkey!? That's some food intake right there bro!

    10. #85
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      Damn! Leaving room for turkey!? That's some food intake right there bro!
      i can put it away man. i got a buddy that is over 300lb and he cant eat as much as i can. didnt start out that way but i can now haha

    11. #86
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      Default Re: Follow Along G's Run to the NA's

      nothing but 30 minutes cardio on step mil for 30 minutes this weekend

    12. #87
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      Default Re: Follow Along G's Run to the NA's

      Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?

    13. #88
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?
      yep much slower on the scale but at the same time everyone swears that i am bigger and heavier than i actually am. so in the 280s i look to be over 300lbs or so that's what people tell me but to me i dont look any bigger or different. to be honest though i am using light cardio to enhance metabolism stay more heart healthy and help my endurance in training. not to much emphasis put on the fat loss cause that is just a by product for me anyway. i do feel a whole hell of a lot better though

    14. #89
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      Default Re: Follow Along G's Run to the NA's

      i am also going to throw out there that my damn knees elbows and back are wrecked from the damn weather change. being blown up and all the crap done to my body doesnt pay off when it gets cold. lots of warming up but man i sure pay for it when i cool down.

    15. #90
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      Default Re: Follow Along G's Run to the NA's

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      quads only with new partner lol:

      step mil warmup 15 mins
      foam roller on it band area lower back upper middle back and front quads for 10 minutes. trying to loosen up the area from the weather
      leg xtensions 45x50 60x40 75x30 105x25 120x20 135x20 150x20 180x15 (these are done with a 2-3 sec pause at the top followed by an extra 10-15 partials at the bottom when failure is met)
      static holds on wall 1min/4sets
      leg press 200x50 400x40 600x30 800x20
      squats 135x25 225x20 315x15/2
      sissy squats bwx20x15x15

      done for the day and pretty wrecked. new partner hung pretty well. she is strong as a bull and i am breaking her in slowly so i dont knock her out all week with one leg workout

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