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Re: Follow Along G's Run to the NA's
hams and they were freaking nasty:
15min step mill warmup glutes calves
roller work
seated leg curls 90x30 105x25 120x20 150x15 these were done with a 3 sec pause on the contraction and 5sec negative to failure then followed by an extra 5 forced reps. they wrecked the hammies for damn sure
db sl deads 40x25 50x20 70x20 90x15 110x15
glute blaster 50x20 60x20 70x20 80x15
modified lunges on hs machine x15/4
20 minutes step mill no glutes but did calves
def a very nasty and sick pump today. i am curious if i will actually hurt over the next couple of days or not from this one
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes step mill glutes/calves
worse cardio session ever. i forgot my head phones so it seemed to take about 4 hours haha
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Re: Follow Along G's Run to the NA's
day 5 and 6 of the carb cycle. this is what today and tomorrow looks like eating wise
600g protein
100g carbs
small addition of fats
meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
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
back/tris:
15min step mill warmup glutes/calves
kneeling cable rope pullovers 80x30 100x25 120x20 140x15
v bar pulldowns facing away from stack 80x30 100x25 120x20 150x15 these are done with back arched and over the leg pads
v bar pulldowns facing into the machine 150x12 120x15 100x20
bent bb rows 135x20 185x20 225x15/2
hs seated rows wide overhand grip 45x20ss 70x15ss 90x15ss 115x12ss
hypers bwx15 25x15 35x15 45x12
dc stretching
rope pressdowns 80x25 100x20 120x20 140x15 these were done with a hard 5sec contraction
over head rope extensions 120x15 110x17 100x20 90x20
cg bench press 135x20 185x20 225x18 225x15
dc stretching
no extra cardio today. felt good going in pump was good but obviously i burned out after 4 working sets in and the rest of the contractions were brutal and hard to nail my rep ranges. pushed through and made it happen though. looking unreal already and happy with where i am already sitting
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Re: Follow Along G's Run to the NA's
am fasted cardio:
20 minutes step mill calves glutes
that is it for the day. low carb day yesterday and today and 0 tomorrow and monday so i am going to be a hurting unit haha
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Re: Follow Along G's Run to the NA's
awesome g. keep at it bro!!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
chris32
awesome g. keep at it bro!!
thanks man. i am killing it already. i may throw some teaser leg shots up when i get some color on me. dont look right when your skin is basically transparent in the winter time haha
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Re: Follow Along G's Run to the NA's
am fasted cardio:
25 minutes step mill glutes/calves
primed into day 2 with 0 carbs. feel pretty good right now but it's still early and it's leg day. we shall see how it is for the remainder of the day. cant wait till tomorrow haha
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Re: Follow Along G's Run to the NA's
day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise
600g protein
0g carbs
pretty large addition of fats
meal 1:
16oz tilapia
2 tbl spns coconut oil
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
2 tbl spns coconut oil
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
meal 6
16oz ground turkey
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Re: Follow Along G's Run to the NA's
abs/quads:
10 min step mill warmup glutes/calves
leg raise machine 20x15 30x15 40x12 30x15
hanging knee ups x15/4
roller work
leg extension warm ups 45x50 75x45 90x45 dropset 180x12 150x12 120x12 90x15
one leg xtensions gs 50x20gs 75x15gs 90x15gs
static hold gs 1min gs 1min gs 1min gs
squats gs 135x25gs 225x15gs 275x15gs (stayed low cause 0 carb and didnt want to hurt anything)
narrow walking lunges 40 yards/3 sets
adductror ts 100x20ts 120x20ts 140x20ts
abductors ts 100x20ts 120x20ts 140x20ts
leg curls 60x20 70x20 80x20 3sec hold at top 3-5sec neg
20 minutes cardio on tread.
done in an hour and a half. nice pump for 2d day of no carbs. workout was brutal and intense but enjoyed it and feel really good
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Re: Follow Along G's Run to the NA's
am fasted cardio:
25 min step mill glutes/calves
high carb days start today. yeah boy,
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Re: Follow Along G's Run to the NA's
day 1 and 2 high carb 2d round of the cycle:
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
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Re: Follow Along G's Run to the NA's
chest/bis/calves:
15 min step mill warmup glutes
toe presses 150x20 160x20 180x20 200x15 these are done with a 3sec pause in the contraction and a 5 sec hold at the bottom
hs incline press 45x20 70x15 90x15 135x10
pec deck flyes ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 2 rounds
flat db press with twist 40x20 50x20 60x15 70x12 these are done with 4reps followed by each of the 5th reps being turned in with pinkies facing each other.
bar presses off the smith machine.
dc stretching
hs preachers 25x20 50x20 75x15 ds 75x10ds 50x10ds 25x10 3 rounds
standing bb curls as 40x10as 50x10as 60x10as 70x10as 80x10 2d round ds same weight just down
bb wrist curls 30x50/4
i picked up the last 2 exercises and tricks from one of john meadows training videos. i just threw them in there to see how they felt and i have to say it was pretty nasty.
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Re: Follow Along G's Run to the NA's
sorry slacking a bit today haha:
am fasted cardio:
25 minutes step mill glutes/calves
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Re: Follow Along G's Run to the NA's
abs/traps/delts
15 min step mill warmup glutes/calves
machine crunches 30x20 40x15 50x15 40x15
rope crunches 40x20 50x20 60x15 70x15
db shrugs 50x20 60x20 80x20 100x20 120x15
stand overhead press 115x20 135x15 155x15 185x10
db lats 10x30 15x25 20x25 25x20 30x15 20x20 (did with 30sec rest between sets)
db rear lats 10x25 15x20 20x20 25x15 (same)
db front raises 15x20 20x20 25x20 30x15
pec deck rear lats 45x30 60x25 75x20 90x12
20 minute treadmill
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Re: Follow Along G's Run to the NA's
running way behind today cause the mrs was off work.
am fasted cardio:
25 minutes step mil glutes/calve
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Re: Follow Along G's Run to the NA's
day 3 and 4 of carb cycle:
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
calves/hams:
15 min step mill warmup glutes/cavles
foam roller work
standing calf raise 155x25 175x20 195x20 215x15 235x15 (these were done with a 2 sec contraction and a 5 sec hold at the bottom stretch)
lying leg curls 50x30 70x25 90x20 110x20 120x20
reverse hacks 90x20ss 180x20ss 270x20ss 360x20ss 450x15ss
one leg standing leg curls 30x20 40x20 50x20 60x15
db step ups ss 50x15/4
walking lunges 40 yards
dc stretching
done for the day. felt great for the most part. great pumps and still holding strength very well
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Re: Follow Along G's Run to the NA's
def late on my entries today but better late than never for those following along:
am fasted cardio:
25 mins treadmill glutes/calves
my rant for the day. ok so we have a very attractive older lady and i mean very. well then we have a pack of horny ass old fat men and various other dudes that chase her around when her husband isnt in there. well, i roll in today and there is a towel on the step machine so hey i figure its the fighter guy doing a circuit or whatever crazy shit he does. nope hell **** no it isnt cause 20 minutes into my cardio she strolls in and climbs on. old fat nasty guy says hey i saved it for you so i could cardio next to you. well needless to say my bp went to about 210 over 180. who the **** is that inconsiderate of other people esp knowing good and ****ing well that i am prepping for a huge show this year? news flash fat old man, she isnt going to give it up to you because you are 1-fat and short 2-old as hell and 3- you havent got the kind of money for that type of woman. anyway i complained to the manger this am and they put huge signs up every where today haha. if it happens again i told him i would toss them both off the machines and wait on the cops to come get me
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Re: Follow Along G's Run to the NA's
back/tris/abs:
15 min step mill warmups glutes/calves
tumble roller work (this piece of gear is unfreaking real)
hanging knee raises x15/4
incline crunches x15/4
machine pullovers 105x20 120x20 135x20 150x20
low pulley rows with straight bar 120x20 135x20 150x15 165x12
wide grip pulldowns 90x25 105x20 120x18 135x15
one arm db rows 50x20 70x20 90x15 100x12
hypers bw x20 25x20 35x15 45x12
dc stretching
one arm db overhead xtensions 20x25 30x20 40x29 50x12
vbar pressdowns 100x20 120x25 140x20 160x17 ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds
reverse grip pressdowns 140x14 120x15 110x15 100x20 90x20 ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
dc stretching done for the day
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Re: Follow Along G's Run to the NA's
running a touch behind here. this is yesterday and today's eating setup:
day 5 and 6 of the carb cycle.
600g protein
100g carbs
small addition of fats
meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
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
this am fasted cardio:
25 min treadmill glutes/calves
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Re: Follow Along G's Run to the NA's
day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise
600g protein
0g carbs
pretty large addition of fats
meal 1:
16oz tilapia
2 tbl spns coconut oil
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
2 tbl spns coconut oil
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
meal 6
16oz ground turkey
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 minutes step mill glutes/calves
feeling a little run down but not to bad. next two days are most likely going to suck ass
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Re: Follow Along G's Run to the NA's
quads only:
15min step mill warmup
rumble roller work
leg extensions 45x50 60x40 90x30 120x25 135x20 150x20 (the 3 final sets where done with 5 sec holds at the top and dbl the reps at the bottom 1/3 after failure)
squats 135x30 225x25 315x20 405x12
leg press 540x20 630x20 720x15 drops 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x20ds 90x20
adductors 100x20 120x20 140x20 150x15
abductors 100x20 120x20 140x15 150x14
20 minutes tread mill (partner was motivated and made me do it)
done for the day. sinus head ache is kicking my ass but still feel pretty good. legs look crazy and once i get some color on i will post a pic or two
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 min step mill glutes/calves
feeling the affects of no carbs bad today. just run down and tired nothing bad haha
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Re: Follow Along G's Run to the NA's
calves/chest/bis
15min step mil warmup glutes only
rumble roller work
seated calf raise 90x25 180x20 180x18 180x15 (done with a 2sec pause in the contraction 5 second hold at the bottom and then max effort of pumping reps to failure)
toe press 150x20 165x20 180x20 (done same as the seated ones)
machine press ss 120x20ss 150x20ss 165x15ss 180x15ss dropset 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds
pec deck flyes 75x30 90x25 105x20 120x20
db incline press 50x20 70x20 90x20 100x15 110x12
dips 90x25 150x20/2
dc stretching
standing bb curls 60x20 80x20 100x20 120x15
db hammers 25x25 30x20 40x20 50x20 60x15
standing cable curls dropset 150x10ds 140x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds
20 min treadmill
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 minutes step mill glutes/calves and it hurt haha
high carb day today so i am stoked other than tearing up the toilet all day haha
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Re: Follow Along G's Run to the NA's
today and tomorrows meals
day 1 and 2 high carb 2d round of the cycle:
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
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Re: Follow Along G's Run to the NA's
abs/traps/delts
10minutes stepmill warm up glutes/calves
machine leg raises 20x15/2 30x15/2 (these destroy your lower abs like nobodies business and keeping from cramping down is a *****)
cable crunches 40x20 50x15 60x15 70x15
db shrugs 50x20 60x20 70x20 80x20 90x20
kneeling cable rope rear delts 40x30 50x25 60x20 70x20
reverse peck deck 60x20 75x20 90x12 75x20
machine lats 40x25 60x20 80x20 dropset 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds
db front raise 10x20 20x20 25x20 30x15
hs shoulder press (facing pad)ss 45x20ss 70x20ss 90x12ss
plate raise with twist 35x10 25x12/2
20 minutes treadmill
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 minutes treadmill
day 2 of high carbs and i feel awesome. full and grainy so something is working well haha
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Re: Follow Along G's Run to the NA's
calves/hams/light quads:
10 minute step mill warmup glutes/calves
rumble roller work
toe press on leg press 90x40 180x30 270x25 360x20 450x18
seated leg curls 75x30 90x30 105x30 120x20 135x20 150x15 (final 3 sets were done with a 5sec pause in contraction followed by 3 sec negative then 10reps at the bottom contracted pos only)
db stiff leg deads 50x20 60x20 70x20 80x20 90x20 100x15
hip machine for glutes 50x20 60x20 70x20 80x20
db walking lunges 40/40 yards 2 sets and turned into static lunges because of these dumb freaking wanna bee *****es doing leg press super sets of star jumps and burpees in the middle of the lane. of course i was super pissed off and made the comment hey you guys realize you have to eat right as well as training hard cause in the last 3 months you been busting your asses and havent changed at all. no comment back from them. then i had to throw out the you are doing explosive movements in sets with a compound movement with weights. super smart ladies bet your joints feel lovely. then i walked out feeling better. keep in mind i am not usually a dick in the gym at all and i will give people their space but when you see me doing something and you go out of your way to throw off what i am doing then i will call your ass out in a heart beat, hot or not. and yes they are very attractive and yes i probably just made bodybuilders look like a bunch of ass holes but for once it was warranted
finished off with a very irritated 8 sets of light leg xtensions
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 minutes treadmill
still running at 120% and feeling great
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Re: Follow Along G's Run to the NA's
today and tomorrows eating line up
day 3 and 4 of carb cycle:
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
today and tomorrows eating setup:
day 5 and 6 of the carb cycle.
600g protein
100g carbs
small addition of fats
meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
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
Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.
Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?
The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.
P.S. get them leg pics up!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
whitetail
Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.
Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?
The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.
P.S. get them leg pics up!
nice that i have actually got some people following and learning here. i did start tanning last wk so we shall see if i get a teaser pic up at the end of the wk haha.
my postworkout meal is meal #4 as listed. if it is a carb day i will have carbs and usually the full carton of egg whites. that or fish digest super fast so they are both good at getting protein in the system as quickly as possible without a shake. i do not do shakes while prepping as i have found that i lean out much better with whole foods much better and it helps me with hunger issues to consume whole food. another plus for me. i also have 10g of l glut before and after my workout and sip saa (silk aminos) during training as well to keep me in an anabolic state as well.
each of my meals for the day are 16oz haha. so what i do before bed is about 1 and a half to 2 hours prior to going down for the night i have that along with some broccoli to keep my hunger at bay when i sleep. as we diet down for show time i dont find it as necessary to eat immediately before bed or during the night because to be honest the chances of adding more muscle while in a calorie deficient state and on top of that doing tons of cardio just isnt going to happen
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Re: Follow Along G's Run to the NA's
Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.
Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
whitetail
Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.
Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?
haha, no fruits at all. i keep sugars at zero until i fill back in 4 days from show time. insulin is the enemy for us when we are trying to get our bodyfat as low as possible. now that doesnt hold true for some of the freaks running around out there but for me and most people i work with keeping insulin down low is the best method.
now i do go hard core the last 3wks and dont use anything at all on my foods. right now i use low sodium or sodium free mrs dash grill mates and straight up mustards. i also like a few different brands of hot sauce too. biggest thing i look for is sugar and hidden carbs in them. i check the nutritional guidelines on the label as well as the ingredients. i dont start knocking my sodium down till i get close so sodium isnt that big of a concern for me until the 3wk mark.
veges: i do a ton of veges but all the ones that have no sugars in them. broccoli, asparagus, spinache, lettuce and some small amounts of green beans. i use them mainly as a filler to curb hunger and for fiber. as much as i eat i may only get in 2 servings a day on high days and then 4 or 5 serv on low and zero days.
the cool thing about my dieting approach that most cant wrap their heads around is the fact that it never stops working as long as you follow it and dont cheat. you body can never adapt to it like a set macro diet because it changes constantly. i have tried about a dozen or so different approaches that didnt work as well and i was starving all the time. i got something similar to my current approach from a top guy i am friends with and added to it and tweaked it a bit and now i win or at least land top 3 the majority of the time. so something is working haha
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Re: Follow Along G's Run to the NA's
am fasted cardio:
30 minutes step mill glutes/calves
on the backside of low carbs and getting ready to go to zero tomorrow. yikes hahaha