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

    1. #106
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      Default Re: Follow Along G's Run to the NA's



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      back/tris

      15min step mil warmup
      cable pullovers 60x30 80x25 100x20 120x20 100x20
      one arm db rows 50x20 60x20 80x20 100x15 120x15
      hs row 45x20/2 90x20/2 135x15/2
      deads 135x20 225x20 315x10 405x5/5 30-45 secs rest between sets
      cobras (high pulley used for crossovers set high elbow pulled into back for peak contraction) 50x20 60x20 80x20 100x15
      dc stretching
      vbar pressdown 80x30 100x30 120x30 140x20
      overhead cable extensions 80x20 100x20 120x20 140x15 150x15
      db skullies 40x20 50x15 60x12 50x12
      machine dips 90x20 100x20 110x20 120x15
      dc stretching

      freaking nasty workout today with a sick sick pump

    2. #107
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      Default Re: Follow Along G's Run to the NA's

      cardio only yesterday and today well cardio with a twist:

      30 mins step mil
      5 min warmup
      10 min stepping up on toes for a hard contraction
      12 min contracting the ham and glute each step
      3 min normal stepping.
      give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season

    3. #108
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      cardio only yesterday and today well cardio with a twist:

      30 mins step mil
      5 min warmup
      10 min stepping up on toes for a hard contraction
      12 min contracting the ham and glute each step
      3 min normal stepping.
      give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season
      I started rubbing my hams like they were getting tight when reading this ha ha!

    4. #109
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      I started rubbing my hams like they were getting tight when reading this ha ha!
      bro they hurt something fierce doing them this way. i already dial them in better than everyone else but i am looking to bring them to the next level for myself

    5. #110
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      Default Re: Follow Along G's Run to the NA's

      quads:

      15mins stepmil same twist as the weekend just shorter 5mins on calves and 5min on hams/glutes. gets me huffing and puffing.
      5-10 min foam rolling my lower/mid back it band and quads
      leg xtensions 45x50 60x40 75x30 90x20
      adductor 100x20 120x20 140x20 150x15
      abductor 100x20 120x20 140x20 150x20
      squats 135.x20 225x20 315x12 405x10 315x10
      leg press 200x50 400x40 600x30
      leg xtnesion ss 120x15ss 135x15ss 150x15ss 165x15ss
      wall sits 1min 1min 1min 1min
      dc quad stretching

    6. #111
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      Default Re: Follow Along G's Run to the NA's

      this wks chow lineup and it's high carb so i am kinda stoked but my guts arent haha:

      meal 1
      12 whole eggs
      2 cups oats with banana
      1 tbl spn acv
      2 tblspns fiber
      meal 2
      16oz top round
      2 cups oats with cinnamon
      1tblspn coconut oil
      1 cup broc
      meal 3
      16oz top round
      100g cream of wheat
      1 cup broc
      1 tblspn coconut oil
      meal 4 post workout
      100g whey shake with almond milk
      300g total weight sweet potato
      meal 5
      16oz top round
      2 cups oats
      1 cup broc
      meal 6
      16oz shrimp
      2 cups oats
      1tbl spn acv
      2 tbl spn fiber
      meal 7
      100g whey in water

    7. #112
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      Default Re: Follow Along G's Run to the NA's

      Whoo wee! That made me full just reading that lol! Starting to get my hunger up though, thanks for all the tips.

    8. #113
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      Default Re: Follow Along G's Run to the NA's

      Solid Training, Damn thats some food!

    9. #114
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      Default Re: Follow Along G's Run to the NA's

      chest/bis:

      15min step mil calves and glutes as always now
      db flat press 50x20 60x20 80x20 100x15 110x12
      hs incline 55x20 90x15 115x12 135x10
      bb bench press 225x12 245x10 275x8 sorry this isnt normal for me to double up on flat but my training partner wanted to do a few. she was motivated so i went with it
      cable cross overs 50x20 70x20 80x20 90x20
      standing bb curls 50x20 70x20 90x15 110x12
      db hammers 25x20 35x20 45x15 55x12
      seated cable curls 30x20 45x20 60x15/2

      that was it for the day

    10. #115
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Ezskanken View Post
      Whoo wee! That made me full just reading that lol! Starting to get my hunger up though, thanks for all the tips.
      Quote Originally Posted by maxseg View Post
      Solid Training, Damn thats some food!
      thanks fellas trying to get up to super freak status

    11. #116
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      Default Re: Follow Along G's Run to the NA's

      traps/delts/light abs

      15min step mil warmup calves/glutes
      db shrugs 50x20 60x20 80x20 100x20 120x15/2
      bent over db lats 10x25 15x25 20x20 25x20
      seated db lats 15x20 20x20 25x20 30x15
      db shoulder press 50x20 60x20 80x20 100x15
      seated db front raise 20x20 25x20 30x15/2
      cable crunches 40x20 50x20 60x15/2

      done for the day

    12. #117
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      traps/delts/light abs

      15min step mil warmup calves/glutes
      db shrugs 50x20 60x20 80x20 100x20 120x15/2
      bent over db lats 10x25 15x25 20x20 25x20
      seated db lats 15x20 20x20 25x20 30x15
      db shoulder press 50x20 60x20 80x20 100x15
      seated db front raise 20x20 25x20 30x15/2
      cable crunches 40x20 50x20 60x15/2

      done for the day
      Oh come on, you can do more,lol
      Veritas Vos Liberabit

    13. #118
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by baby1 View Post
      Oh come on, you can do more,lol
      i try to baby1 got to get bigger and better every single day

    14. #119
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      Default Re: Follow Along G's Run to the NA's

      damn it boys. had a huge opportunity pop up for me and i am going to have to scale back onto my prep earlier than i had planned for the spring shows. nothing dramatic but i need to drop down to i would say 6-8% for this opportunity. so dont get freaked out if you see that i added a ton of additional cardio and maybe a little happy fat burners into my guinea pigs lineup. let's just say this kind of opportunity is of the sickest level and the way i look at it is that i will just be primed for a easier transition into competing this sprin

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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
      WOW,I cant believe I have never seen this.Damn man im sorry.I definitely want to follow this.

      Very educated guy here boys and girls that all of us can learn from.

      Those are some damn good lifts brother.You're a beast.

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