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

    1. #901
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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
      today:

      45 min treadmill am fasted cardio
      rumble roller work/stretching

      delts/abs (still leaving the traps alone. it has healed up 90% but it is still very tight in the area and no way i am hurting it 2wks out)
      rotator cuff work
      db lats warmup 15x15/3
      db lats ss 20x12ss 25x12ss 30x12ss 35x12ss
      seated db press ss 50x8 65x8 70x8 85x8
      reverse pec deck ss 60x15ss 75x15ss 90x15ss 90x14ss
      banded rear delt pulls ss x10/4
      spider crawl 1min
      knee raise machine 20x15 30x15 40x10 50x10
      crunch machine 30x15 40x15 50x15 60x15
      done for the day

      good solid work day. vascular all over now so my skin is paper thin. feel tired but good at the same time


      meal lineup
      1 lemon squeezed in 16oz of water
      meal 1
      8oz tilipia 8oz ground turkey
      50g jasmine rice
      meal 2
      8oz tilipia 8oz ground turkey
      meal 3
      16oz ground turkey
      meal 4
      16oz ground turkey
      meal 5
      16oz chcken
      50g cream of rice w/ 2 tbl spoons sugar free jelly
      meal 6
      16oz ground turkey
      WOW! What's up?? Are you trying to out work me on ABS now? I must need to step it up or bring the 'Jaws of Life' out with me to see you.
      ~Trixie~

    2. #902
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by SwoleZilla View Post
      well well well! im late to the party!

      looks like im going to have to hop on your leg routines. looking on point! hammys are sick! great work guns!
      give them a go man. they change up every single week and i am a leg freak and love killing them. thanks man, i am getting nastier every single day. i feel like it is going to be a great showing for me
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    3. #903
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      WOW! What's up?? Are you trying to out work me on ABS now? I must need to step it up or bring the 'Jaws of Life' out with me to see you.
      ~Trixie~
      haha, i only hit abs about 3-5wks out from competing and then maybe once a week the rest of the time. the bad part about hammering your abs is that it puts a ton of stress on you cns and when dialing down or lifting heavy in the off season it could set you up to get sick hurt or over train. not to mention i worked with a pro a few years ago and he had me doing abs 4 days a wk and the rep ranges went any where between 4-8 sets of 50 to 4-8 sets of 100. needless to say i added about 4in to my waist because they grew and i just got my waist back down to 32 at showtime last year. that's a huge difference for me
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    4. #904
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      haha, i only hit abs about 3-5wks out from competing and then maybe once a week the rest of the time. the bad part about hammering your abs is that it puts a ton of stress on you cns and when dialing down or lifting heavy in the off season it could set you up to get sick hurt or over train. not to mention i worked with a pro a few years ago and he had me doing abs 4 days a wk and the rep ranges went any where between 4-8 sets of 50 to 4-8 sets of 100. needless to say i added about 4in to my waist because they grew and i just got my waist back down to 32 at showtime last year. that's a huge difference for me
      I'll keep that in mind but Rake ain't buying that he says just suck them in when you work them. I always have the hard way to go. Gotta love it.

    5. #905
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      I'll keep that in mind but Rake ain't buying that he says just suck them in when you work them. I always have the hard way to go. Gotta love it.
      haha, i guess it would work for a lady because you arent pushing the amounts of food supps and moving the weights that i do. not to mention for some reason mine grow as good or better than my legs do
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    6. #906
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      Default Re: Follow Along G's Run to the NA's

      today:

      45 min treadmill am fasted cardio
      rumble roller work/stretching

      back/tirs
      10 min treadmill warmup
      mag sup grip pulldowns 100x15 120x15 140x15 (warmup)
      one arm bb rows ss 20x8ss 30x8ss 40x8ss 50x8ss
      tbar rows ss 50x8 75x8 115x8 160x8(wow heavy today)
      seated low rows ng shoulder width 100x8 120x8 140x8 180x8
      wg pulldowns (top of head only) 100x8 140x8 160x8
      one arm side pulldowns 25x15 40x15
      hypers x15/4
      vbar pressdowns 50x20 70x20 90x20 110x20 140x20 160x17
      over head rope extensions 50x20 60x20 70x20 80x20
      db kick backs palms up 15x20 20x20 25x12
      done for the day

      good day of training for sure feeling good but strength is down just a little. i am on the back side of the low carb so that is the culprit on that one. everything is failing into place nicely though

      meal lineup
      1 lemon squeezed in 16oz of water
      meal 1
      8oz tilipia 8oz ground turkey
      50g jasmine rice
      meal 2
      8oz tilipia 8oz ground turkey
      meal 3
      16oz ground turkey
      meal 4
      16oz ground turkey
      meal 5
      16oz chcken
      9 pieces asparagus
      meal 6
      16oz ground turkey
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    7. #907
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      Default Re: Follow Along G's Run to the NA's

      great workout! getting down to the last few workouts brotha. gotta get the most out of them!

      keep it up!
      JUST TO BIG TO LISTEN TO YOU!!!!

    8. #908
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by SwoleZilla View Post
      great workout! getting down to the last few workouts brotha. gotta get the most out of them!

      keep it up!
      yeah man, i been looking at that and next week is going to be completely restructured going into the show. looks like 10 days of straight training with the last 3 being nothing but upper body pumping. i am game planning in my head right now but i havent ironed it out entirely just yet. i will have a better feel after my 2 high carb days. i will say that my knees are freaking killing me which always happens when i am super low bodyfat. only get that pain around 4% so without doing my caliper readings i would say i am already there by appearance in the am and how my body is feeling. that added in halo has my strength through the roof but i know better than to push to far. i could feel it today so i pulled back and just focused mainly on squeezing the crap out of everything with a heavy but comfortable weight.
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    9. #909
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      Default Re: Follow Along G's Run to the NA's

      4%????? wow yeah id say your there! what does your water/sodium/cab manipulation look like the week going into the show
      JUST TO BIG TO LISTEN TO YOU!!!!

    10. #910
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by SwoleZilla View Post
      4%????? wow yeah id say your there! what does your water/sodium/cab manipulation look like the week going into the show
      i will cut all external sodium 6 days out and not put it back in at all. i get plenty of sodium from the turkey which is about my limit. i will start to overload water next saturday at 4 gal and taper all the way down to 1/2 gal one day out and then just 4oz with each meal. or if i am dry as i have been which i dont see it changing i will continue to push 2 and a half gals till weds then 2 thurs and 1 and half friday with 25mg of dyazide before bed. that has worked well in the past but i will have to play that one by look and feel going into next weekend. after consulting with my trusted tweak advisor and how i am looking through the carb cycle we are going to roll with it. it will be 400 sun 400 mon 200 tues 200 weds 100 thrus get up friday and have 50 and take a look by the end of the day. if i am dry and filled in then that will be the cut off if not i will have another 50g with my final meal and continue to dry out. i did a trial run last week and another this week so i will know for sure tomorrow how i look dry with this plan

      i will put up in my log exactly what i am doing and how i do it as i go. it is a good reference for me to look back on and may get the wheels turning for some other people getting ready as well. my training breakdown will also change up next week as well with my last leg session going to the end of the week and i will hit back two times in the week as well. early of course and at the end. then nothing but upper body pumping for the last few days
      Last edited by guns01; 05-30-2014 at 03:52 PM.
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    11. #911
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      Default Re: Follow Along G's Run to the NA's

      today:

      no cardio leg day

      hams only
      10 min step mill warmup
      rumble roller work/stretching
      lying leg curls 60x20 70x20 80x20 100x10 110x10 120x10 140x10 did the work sets normal with the 10 rep being held contracted until i couldnt hold it anymore. nasty burn
      abductors 100x10(5)x10 110x10(5)10 120x10(5)10 140x10(5)10 last set was pretty nasty
      walking bb lunges 80x40 yards/4
      heels high leg press 360x20 450x20 540x20/2
      done for the day

      good day and worn out. everything feels pretty good. no knee pain today after being warmed up but once i cooled day bam back to throbbing. i hate this portion of dialing in cause it is uncomfortable 24/7.

      meal lineup
      1 lemon squeezed in 16oz of water
      meal 1
      8oz tilipia 8oz ground turkey
      50g jasmine rice
      meal 2
      8oz tilipia 8oz ground turkey
      meal 3
      16oz ground turkey
      meal 4
      16oz ground turkey
      meal 5
      16oz chcken
      9 pieces asparagus
      meal 6
      16oz ground turkey
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    12. #912
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      haha, i only hit abs about 3-5wks out from competing and then maybe once a week the rest of the time. the bad part about hammering your abs is that it puts a ton of stress on you cns and when dialing down or lifting heavy in the off season it could set you up to get sick hurt or over train. not to mention i worked with a pro a few years ago and he had me doing abs 4 days a wk and the rep ranges went any where between 4-8 sets of 50 to 4-8 sets of 100. needless to say i added about 4in to my waist because they grew and i just got my waist back down to 32 at showtime last year. that's a huge difference for me
      I have been trying to sneak over here and ask you what is the cns all day and Rake keeps catching me. He is non negotiable on the abs but I really want a small waist. Now he's watching like a hawk today to make sure I was crunching. Does that cns have to do with lower back?? Is that why mine is killing me? I have to come over and hide on your thread to even get a word in on this

    13. #913
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      I have been trying to sneak over here and ask you what is the cns all day and Rake keeps catching me. He is non negotiable on the abs but I really want a small waist. Now he's watching like a hawk today to make sure I was crunching. Does that cns have to do with lower back?? Is that why mine is killing me? I have to come over and hide on your thread to even get a word in on this
      lol, well your lower back is probably killing you because your abs are becoming stronger than your lower back. this can cause an imbalance and will make your lower back hurt all of the time. cns is your central nervous system. think it about this way, all of your vitals are located in your ab area so they are constantly working be it digesting food keeping you upright etc.... then when you train it over and over and over again with high reps on top of all the other work it does it stress your cns. this in turn can make you sick over trained and also as they adapt to the stimulus they grow. so for most people 1-3 times a week of ab work is plenty. what most people do is just pump away rep after rep after rep which yes does work the muscle but you can effectively do the same thing with far less reps and sets. all you have to do is focus on the stretch and contraction just like your bicep or other muscle. your stretch is at the bottom and when you hit the peak contraction you exhale out every bit of air that's in your lungs and squeeze the abs as hard as you can for 1-3 secs. then back to the stretch. 10-20 reps is plenty for 4-6 sets for upper and the same for lower. now i am not bull headed in thinking that their are people that can hammer away with tons of reps and sets and their abs not grow but for most people over time they will begin to get bigger
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    14. #914
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      Default Re: Follow Along G's Run to the NA's

      Thanks, now I have to go back into hiding and bring this up when we see you.

    15. #915
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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
      Quote Originally Posted by Trixie View Post
      Thanks, now I have to go back into hiding and bring this up when we see you.
      it's all good. if you guys had time i could run you guys through a couple sessions of legs back and ab training my way. then you wouldnt need to do as much lol trust me, i have made people throw up quit and both. i had one partner for a while that would get sick doing legs and back every time and that was even if he didnt eat anything before. cracked me up but then again i do it to myself on occasion also
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