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Follow Along G's Run to the NA's
ok here is the disclaimer on this log. i have been doing this for a very very long time and i started my guinea pigs with the basics from cycle to diet. with that said i dabbled them with 300mg test only for a very long time until i moved them up slowly. i do not advocate what they do but they started at the bottom on everything and worked their way up to what they currently do.
as of friday i was 290lbs on an empty stomach and i am hovering between 9-10% every other week. i havent broke 10% for the duration of the off season. we are gunning for early qual for the spring shows so i dont burn out dieting like last years but wink wink they just opened a show on my side of the country that hasnt been here for 8 years and i really want that title. it is only open to certain veterans and i really feel good that i could win it with ease. but then again the master's nationals and na's are on my radar big time.
feel free to jump in here ask questions, add comments and enjoy the ride for this up coming season
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Re: Follow Along G's Run to the NA's
ok everyone. i am going to invite you in to my guinea pig's journey into the 2013 North America Championships. he is looking to qualify early this year in the spring show so he can bounce back and not burn out dieting for so long through the summer. now what my guinea pig does isnt for the faint at heart nor for the beginner so you have been forewarned in advance. i do not recommend the amounts nor the durations that he chooses either in his quest for a card in the future. i will keep up with how he is eating and training throughout this journey as well as compounds used durations dosages and supplements as well. hope you guys enjoy this cause this is a first for him sharing and he can honestly say that other than peps and auxillaries all the products he uses comes straight from the best company around and no other companies will be used in the creation of the ultimate ******* mutant around.
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Re: Follow Along G's Run to the NA's
ok the starting block. everyone for the most part has seen the creation that was built last year. the final product was delivered on stage at 216 and 219 respectively. with that being said we are going to start with the rebound plan that was used to get me were i currently sit. also i am going to share that my guinea pig had not started to hammer away on a serious diet routine until this past monday. he was basically eating around 500g of protein and not tracking carbs or fats. he made this decision to allow his body and internal organs to normalize and have a small break from the stress place on them.
the rebound:
1ml omna ed 6 days a wk
1ml or 100mg npp 5 days a wk
1ml tne/drol/bol blend 5 days a wk (training days only) taken approx. 90-120 minutes prior to training
1 viag/cialis taken 1 hour prior to workout
50mg oral drol taken on off days 2x a day
gh 5ius 5 days a wk
igf 4wks on 4wks off 60mcg preworkout 15mins prior
cjc on the 4 wks off from igf 60mcg prior to bed
metformin 500mg during 4wks off igf postworkout
supplement lineup:
orange triad 2-3x daily
acv 2 tblspns 3x day. 1st am/noon and final meal
cycle support 2 scoops 1x day
hawthorne berry 2caps 3x day
vit c 1g 3x a day
omega 3 fish oil 2g 3x day
that's about it for now. i will update our planned cycle change and my updated training and diet setup since i have turned it up full bore.
my guinea pig is currently sitting at 282 first thing in the am at 9% bf. he is strong as an ox right now and hungry as ever.
you guys are more than welcome to chime in with questions and comments as you like. i will post up my daily training and when i cheat on my diet haha. hope you enjoy these upcoming months cause it is going to be a blast and chaotic experience for us all
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Re: Follow Along G's Run to the NA's
here is the ham/calf and ab day that took place with larry and lance the cable guys lmao:
warmups 15 mins on the step mil at level 3
seated leg curl machine: 60x25 90x25 120x25 15x25 180x15ds to 90x15
on these i do a 2 count at the bottom on at least 15 of the reps and then pump out the remaining 10-15reps.
reverse hacks pressing off the heals. this is a tricky one cause i made them do added weight negs because i actually had two partners. looked like this:
90lbsx10 180x10 270 for the neg and 180 for the positive x10 360-/270+x10 360-/270+ x10 final set of 270-/180+ x15. they had to lower weight from cramping so i did more reps.
leg press heels high on platform narrow stance supersetted with single leg seated leg curls:
leg press 200x25ss 400x25ss 600x30ss
one leg seat leg curl 25x15 45x15 55x15 single followed by 15 more with both legs.
they quit the workout.
standing calf raise 120x20 150x25 180x30 220x35 250x50
toe press knees locked 100x50 120x40 150x30 185x25
hanging knee ups x12/4
cable crunches 50x20 70x20 90x15
that was it. workout took 80 minutes total counting the 15 minutes on step mil
enjoy
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Re: Follow Along G's Run to the NA's
i will post up my day prior meal setups the following days but here is a sample of what today looked like:
meal 1'
12 whole eggs
100g cream of wheat cinnabun flavored
1 tblspn acv
2 scoops metamucill (physulim husk)
meal 2
100g whey shake with almond milk
100g oats with brown sugar and cinnamon
meal 3
16oz top round
2tblspns coconut oil
1 cup brocoli
meal 4 and 5
same as 3
meal 6
16oz shrimp large peeled and cooked
1 cup buttered grits
1 tbl spn acv
meal 7
100g whey shake
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Re: Follow Along G's Run to the NA's
yesterdays meals looked like this:
meal 1
16oz top round steak
100g grits with butter
1 tbl spn acv
meal 2
16oz chicken breast
2 tbl spns coconut oil
meal 3 post workout
100g whey with 16oz almond milk
100g cream of wheat cinnabun flavor
meal 4 30mins post workout
16oz top round steak
2tbl spns coconut oil
1 tblspn acv
meal 5 same as meal 6
meal 6 (leg work so i cheated a bit)
italian sausage with penne pasta
1tbl spn acv
meal 7
100g whey in water
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Re: Follow Along G's Run to the NA's
today's training back/tris:
15min warmup on step mil
machine pullovers warmup 90x30 120x20 150x20 180x20 220x15
close grip pulldowns with narrow grip bar 105x20 120x20 150x20 180x15
these are tricky, i do a pause at the bottom for a 2 count pause at the mid for a 2 count back down then all the way back to full stretch. that is one rep.
one arm low pulley rows 30x20 50x20 80x20 100x15 100x15
one arm db rows 50x20 70x20 90x20 110x15 120x15
hypers 45x15/6 sets
no deads this week or chins it was squat week
got to eat now fill triceps in shortly
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Re: Follow Along G's Run to the NA's
tris:
rope pressdown warmup 80x20 100x25 120x30 140x35
straight bar reverse grip pressdown 100x20 120x25 140x30 150x35
both of those cable exercises were done with a 2 second pause in the contracted position
db skull crushers 40x15 50x15 60x15 60x12 60x10
one arm over head french press 25x20 30x15 35x15 40x12
done sir done. all completed in 70 minutes and i bsed a little bit with a hottie that works at hooters haha
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I am in for this, kick ass Bro!!
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Re: Follow Along G's Run to the NA's
keep in mind everyone that back workout was as crappy as they come. i slept funky for a little while last night and my neck and trap are dicked up today and also someone that i am gunning to make look stupid on stage this year was training today. i keep my strategy covered up when that ass clown is around and make him think that i am half assing it this offseason. the person in question is by no means of the imagination a threat to coming close to me but i want to make them look real bad. look bad is an understatement, i want them to look like they dont even belong in the same state period
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Re: Follow Along G's Run to the NA's
diet for friday looked like this:
meal 1:
16oz top round
2 cups baby oats
1 tblspn acv
meal 2
16oz boneless skinless chicken
2tbl spn coconut oil
meal 3 postworkout shake
100g whey with 16oz almond milk
meal 4 30minutes later
16oz top round
2tblspn coconut oil
1tblspn acv
meal 5 and 6 same as meal 4.
meal 7
100g whey shake in water
pretty boring day of eating
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Re: Follow Along G's Run to the NA's
Quads/Calves/Abs
step mil 15 min warmup
leg extensions 30x50 45x40 60x30 75x30 90x20 105x20 120x20 150x20
leg press 200x50 400x40 600x30 700x20
these are a variation i do i start with wide stance toes pointed out for half the reps then go to close stance for the remainder of the reps. i dont put the weight down to change positions either
squats 135x20 225x20 315x15 315x15 315x15
smith machine hack sissy squats 90x15 90x15 90x15
these were unfreaking believably brutal. not for the faint at heart and crazy.
standing calf raises 4/100
toe press machine 120x20 150x20 180x20
hanging knee ups x15/4
leg raise machine 30x12/4
i focused mainly on lower abs today but the whole region is obviously worked with both movements. kick ass day that lasted about 110minutes total
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Re: Follow Along G's Run to the NA's
i dont train usually on the weekends during the offseason. i do do 30 mins of cardio on sat and sunday though
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Re: Follow Along G's Run to the NA's
ok so the diet changes this wk to what you guys would expect me to do:
added in lechtin this week to keep cholestorol down a bit.
meal 1
16oz top round
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
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Re: Follow Along G's Run to the NA's
chest/bis
db rotator warm ups 5x30 each movement/3
incline bb press 135x20 185x20 225x20 315x5/5
pec dec flyes 60x30 80x25 100x20 120x20
hs incline 90x15/4
db flat press 50x20 70x20 90x15 100x15
straight bar curl 50x30 70x25 90x20 100x15
db hammers 30x20 40x20 50x15x12x12
wrist curls 40x50/3
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Re: Follow Along G's Run to the NA's
Traps/Delts/Abs
db shrugs 50x20 70x20 80x20 100x20 120x15 120x15
db laterals 10x30 15x25 20x20 25x20 30x20
bent rear db lats 10x25 15x25 20x20 25x20 30x15
btn press (sm) 90x20 140x20 180x15 180x15
reverse pec dec 45x20 60x20 75x15 90x15
machine lats 60x20 80x20 100x15/2
hanging knee ups x15/6
cable crunches 50x20 70x20 80x15/2
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Re: Follow Along G's Run to the NA's
yesterday i got a little more hungry so i added 2 extra meals of protein in:
meal 1
16oz top round
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
16oz large shrimps
meal 8
18oz crab meat out of the shell
meal 9
100g whey shake
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Re: Follow Along G's Run to the NA's
a quick guns' insider tip on eating. ok, regardless of what you have read heard or whatever, you have to eat big to get big. it doesnt matter what you take what combos or whatnot. it is the food that makes you grow. now here is my tip to get to where you can eat the volume that is needed:
start off each meal in a mid range say 6oz protein and 50-60g of carbs. do that for a wk. then the following wk move up 1oz of protein and 10-20g carb. if you get stuck then maintain it for another wk and go back at it again. now the excuse everyone has is i dont want the pot belly blah blah. sorry it is a part of the process but when you diet down it will go completely away. last show i did i went from a 38 on a full stomach to a 30 on a full stomach. i could have brought it down even more but i balanced out anyway so no worries.
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Re: Follow Along G's Run to the NA's
meal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
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
150g total weight red potato
1 lrg granny smith apple
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
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Re: Follow Along G's Run to the NA's
hams/calves another favorite training day haha:
step mil 15min warmup
lying leg curls 60x25 80x25 100x25 110x25 120x25 dropset 10 reps per drop 140x10ds 120x10ds 100x10ds 80x10ds 60x10
seated leg curls 75x20 90x20 120x20 150x20 180x15
db walking lunges 40 for about 40 yards 4sets
leg press heels high wide stance 270x20 470x20 670x20 870x15
toe press on leg press 270x30 470x20 500x15/3
seated calf raise 90x20 120x20 140x20 100x20
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Re: Follow Along G's Run to the NA's
I am ****ing in on this!!!
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Re: Follow Along G's Run to the NA's
Quads/calves
keep in mind i just came off a long trip high into the mountains and i am no longer a mountain man. so i get swollen joints jacked up sinuses and a bunch of other bs every time i go up that way. the workout today was on point but no pushing cause i didnt want to risk hurting anything:
15 min step mil
leg extension 30x50 45x40 60x30 120x25 135x20 150x20 180x15 last 4 sets are with a 2 sec pause at the top and a hard contraction
abbductors 100x20 120x20 140x20/2
adductors 100x20 120x20 140x20/2 these two exercises were supersets
squats 135x20 225x20 315x12/3
leg press 200x50 300x40 400x30 500x30 same as last week. half reps done wide stance and the other half narrow shoulder width stance
smith machine sissy squat hacks 90x15/3
toe press machine 150x30 180x30 210x25/2
had to be easy on the calves cause they were brutalized driving and walking the mtns. let's just say they are still cramping up something fierce haha
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Re: Follow Along G's Run to the NA's
run down and still tired. back to the grind with no beats missed:
chest/bis
15 min step mil
db rotator inner and outer 5x30/3 each
incline press 135x20 185x20 225x20 315x5/5
machine press 120x20 150x15 180x15/2
pec dec flyes 90x25 120x25 150x15/2
standing bb curls 65x50 narrow 65x50 wide 65x50 reverse
called it a day
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Re: Follow Along G's Run to the NA's
some nasty delts/traps today:
15min step mil warmup
db rotator warmup inner outer 5x30/3 each
db shrugs 50x30 60x30 75x25 85x20 95x20 105x20
db side lats 10x30 15x30 20x25 25x20 30x20/2
pec dec rear delts 60x30 75x25 90x20/3
bb front raises 20x30 30x20 40x20/2
machine lats 50x20 70x20 90x20
machine press 60x50 50x50
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Re: Follow Along G's Run to the NA's
hams only today:
15 min step mil
seated leg curls 90x30 120x25 150x20 180x20 210x15 225x12
reverse hacks 90x20 180x15 270x15 360x15 450x12
stiff leg deads (db) 50x20 60x20 80x15 100x15 120x12
walking lunges 40lb db 3sets about 30 yards
they are freaking smoke housed today. other than that feeling pretty freaking good. most likely going to be making a few minor cycle adjustments next week and i will get up what i have eaten daily this week cause every day has been the exact same
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Re: Follow Along G's Run to the NA's
great day today back/tris
15min step mil
cable rope pullovers 60x30 80x25 100x20 120x20
pullups x12 x12 x12 x10
cable rope rows 80x20 100x20 120x20 140x20 150x15
low pulley rows 120x20 150x20 180x20 210x12
wide grip pulldowns 120x20 150x15 180x15 200x15
deads 135x20 185x20 225x20 275x15 315x15
vbar pressdowns 100x30 120x30 140x30 160x20
machine dips 90x20 180x20 230x15 270x15
db skullies 30x20 40x20 50x15 60x15
reverse grip pressdowns 140x20 160x15 180x15 200x12
done sir done. hell of a crazy pump
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Re: Follow Along G's Run to the NA's
i just added in some new aminos from optimal nutrition this past week. i got some amino energy. pretty tasty and the give u a little bit of a kick. to me it is like tang for you older poor guys like me that knows what that is lol
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Re: Follow Along G's Run to the NA's
yes i do man. stay tuned cause 90% of the time my workouts change from week to week. with that said if my joints are a little sore i will back off a bit and push a bit higher on reps but i always try to keep my muscle off balance and the gains never stop. high reps and high volume is what i built what i carry now though to be as honest as possible. the less than 8 rep stuff with crazy heavy weight never really worked to good for me. i got hung at just under 230 and then hooked up with an older top level npc guy that i worked for and have been growing ever since
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Re: Follow Along G's Run to the NA's
i forgot a couple weeks back i added in Sermorelin to the supplement list at 120mcg before bed. this stuff is pretty potent and i am liking it very much so. running it alongside of cjc w/o dac and it can def tell a huge difference in how i feel
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Re: Follow Along G's Run to the NA's
sorry for not updating yesterday but needless to say i missed training due to the jungle sh**s. i couldnt keep any of my food down for very long. eat then s*it my brains out, repeat. i did get all of my food in but i have a sore ass now. going to hit it today and my training week will just extend into the weekend this week. no big deal
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Re: Follow Along G's Run to the NA's
yeah it is always funny after the fact. damn dysentery and concussion of blasts wrecked my guts. throw in some bug or a little touch of bad food and it's game over for me. proiboitics are a must in my daily routine for damn sure
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Re: Follow Along G's Run to the NA's
quads today and it was as hard core as i could get:
15min step mil
leg extensions 30x50 45x40 60x30 90x25 120x20 150x20 180x20
squats 135x20 225x10 315x10 405x10 500x10/3 225x15 yep they are all atg every single rep with a 2 second pause in the hole and a hard contraction at the top for 2
leg press 200x50 400x40 600x30 700x20 800x15
static hold on wall 4 sets 60 seconds
leg extensions dropsets 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did these for 3 rounds
pretty brutal pump today. felt good even after yesterdays gut debacle and being a day behind
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Re: Follow Along G's Run to the NA's
delts/traps
15 min step mil
bb shrugs 135x30/2 225x20/2 315x20/2 first set was in front and second was done behind the back
rear delt rope pulldowns 30x30 45x25 60x20 75x20 90x20
db front raise 15x20 25x20 30x20 35x20 40x15
db side lats 10x30 15x25 20x20 25x20 30x20
btn press 135x30 185x25 225x20/2 full range of motion of course
db shrugs 40x20 50x20 65x20 75x20 85x20 95x20
done for the day
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Re: Follow Along G's Run to the NA's
hams today:
15min step mil as always. i love to hate that damn thing
lying leg curls 50x30 60x25 80x20 100x20 dropsets 100x10ds 80x10ds 60x10ds 40x10/ i did this for 4 rounds
leg press feet high on platform 200x50 400x40 600x30 800x20 400x30
db walking lunges 35lb for about 40 yards for 4sets
seated leg curls 80x20 100x20 120x20 140x20
my version of glute ham raise 60x20 80x20 100x20 120x20
done for the day
i had the cable guys training with me today and while warming up one of them tore his hammie on the lying leg curls. these guys try to keep up with the reps but not always the weight. i try to tell them how important it is to get a good warm up and sweat going before actually doing you workout warm up. he said it popped three times when he contracted it. it didnt lock up or anything like that and he could still contract it with no issues but couldnt stretch it at all. so i am going with it is going to be black and blue by the end of the day and he has at the minimum a partial tear of something in there
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Re: Follow Along G's Run to the NA's
my diet this week is the higher carb profile. numbers basically stay the same but i change up some of what i eat when i feel like it.
something like this yesterday:
meal 1
12 whole eggs
2 plain bagels with 2 tbl spoons of natty pb crunchy on each side
1 tblspn acv
meal 2
16oz chicken
100g cream of wheat cinnabun flavor
meal 3
100g whey
100g babyfood oats
meal 4
16oz top round
100g red potato
1 cup broc
1 tblspn acv
meal 5
16oz top round
100g sweat potato
meal 6
16oz shrimp
100g brown rice
1 cup broc
1 tbl spn acv
meal 7
100g whey shake
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Re: Follow Along G's Run to the NA's
friday was back/tri workout:
it was a pretty good one but not my best.
cable rope pullovers 60x30 80x25 100x20 110x20 120x20 140x15
low pulley rows (v bar) 120x20 150x20 165x20 180x20 195x15 210x15
v bar pulldowns 105x20 120x20 135x20 150x15
hs rows (done without sitting on the seat and leaning forward. i also use an inside grip one set and outside the next) 90x20/2 115x20/2 135x15/2
hypers 45x15/4
rope pressdowns 70x30 90x35 100x40 110x20 120x15 90x20
cg bench 135x20 (did added resistance negs for 10reps and 135 for the positives) 225x10-135x10+/4 these are absolutely brutal and the pump is just plain freaking nasty
one arm overhead db extensions 15x30 25x20 35x15 40x12
reverse grip cable pressdowns 80x25 90x25 100x20 120x15
as you can tell with alot of these tricep workouts i am putting a ton of attention into movements that bring out the outer head of the tricep. this is not a weak area for me by any means but the bigger you can get that bad boy the bigger more full your tricep looks for each pose front or back
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Re: Follow Along G's Run to the NA's
quads/calves:
15min step mil
leg xtensions 30x50 45x40 60x30 105x20(10 partials at bottom 120x20/10 part 150x20/10part 180x20/10 part 180x20/10 part'
adductor ss 100x20ss 110x20ss 120x20ss 140x20ss 150x20 ss 160x20ss
abductor ss 100x20 110x20 120x20 140x20 150x20 160x20
leg press 200x50 400x40 600x30 800x20/2
squats 225x15 275x15 315x12/2
wall sits 1min/3
standing calf raise 120x20 150x25/2 180x20/2 120x20
toe press 100x20 120x20 140x20 140x20
that was it for the day. pretty good workout overall. didnt get to winded either which is good means my cardio is getting better
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Re: Follow Along G's Run to the NA's
ok question one yes i am and you caught me cause i forgot to put it in when i have been doing it. i have been doing an additional 20-30 minutes of low intensity cardio on chest day, shoulder day and both saturday and sunday. i had to stop doing the cardio with the wife cause she pushes me to go harder and faster which isnt good for bulking and i get my heart rate way to high when i chase her.
question 2: the cycle change up comes next week but the base will still be omna of course haha
question 3: yes i am still running the blues at 5iu along with the peps. the pep combo was brutal on my cts until i got it adjusted and i am slowly ramping it back up.
question 4: no i do them standing. i am at about a little less than 45 deg angle in the stretch position and damn near vertical on the contraction. i do cross bench db pullovers for chest only. cant get the same feel in the lats on the bench.
i will update my peps and cycle for my guinea pig as soon as he transitions over and be more specific with changes i make on a wkly basis
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Re: Follow Along G's Run to the NA's
chest/bis/cardio
15min step mil warm up
hammer strength incline 45x25 90x20 115x20 135x15 180x12 ds 180x10ds 135x10ds 90x10ds 45x10
db flat press 50x20 60x20 80x20 100x15/2
incline db flye 20x20 30x20 40x20 50x15
machine press ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds did these to add more pump into the chest to finish off
hammer curls 20x20 30x20 40x15 50x15 60x12
bb curls 60x20 80x20 100x20 120x15
overhead cable curls 45x20 60x20 75x20 90x15
rope cable curls 50x20 70x20 90x20
finished off with 30 minutes on step mil at level 2 just chilling checking out the ladies
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Re: Follow Along G's Run to the NA's
meal 1
16oz top round
2 cups grits
1 tblspn acv
meal 2
16oz chicken
2 cups oats
meal 3
100g whey
2 toasted bagels with fat free cream cheese
meal 4
16oz top round
300g sweet potato
1 cup green beans
1 tblspn acv
meal 5
16oz top round
100g sweat potato
meal 6
16oz shrimp
2 cups cream of rice
1 cup broc
1 tbl spn acv
meal 7
100g whey shake
this is how i have eaten the last 2 days everyone. the only good thing about bulking is the great amount of variety i can use. bloating isnt an issue when it doesnt hinder you and it helps keep the joint pain down.