Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/tris/abs/cardio

machine flys(my fav machine) 6sets 10 reps
machine press (my 2d fav machine) 6sets 10 reps
cable cross 4 sets 10 reps
v bar press downs 6 sets 15 reps
dip machine 6 sets 12 reps
decline leg raise x10/4
40 min treadmill lss

done for the day. shoulder didnt bother me at all until i got to the last set of presses and it wasnt to bad. prob going to pay for it later but in the moment it was good to go. my son and i trained at one of the smaller base gyms that i love to go to from time to time because they have a ton of the old life fitness and hammer strength equipment on top of never being busy. their was only one other person in there when we were training which i love. anyway strength was really good but still holding back and pumps are painful like being on slin from the excellent insulin sensitivity i have right now. back is sore as hell and body is a little beat up from getting back at it. going in slowly not to get hurt and ease back in. more pump and fluff for now really. will get back pretty much full bore next week slowly inching back up. all in all a good session but i think the shoulder is going to be jacked tomorrow. i have cryo and graston sessions set up for next week. so the healing and rehab process can get started back up again. another note on sleep. i am sleeping pretty good now getting 6-8 hours in with only waking up maybe once or twice a night and also taking a couple naps during the day. my body is def worn the hell out from the prep for sure but i feel like it is recovering now since i can actually sleep again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/abs/cardio

back prehab opening stuff up sequence
chins x10/3 x8
hs iso low rows 45x10 70x10 90x10 115x10
hs iso pulldowns 45x10 70x10 95x10 115x10
life extension row 4sets 10 reps. (really like this machine but the numbers are rubbed off)
hs shrugs 45x10 90x10 135x10
machine back extensions x10/4
machine crunches x15/4
30 min treadmill lss

done for the day. back in town on monday. we stopped off to visit with some family and eased back on both eating and just relaxed. i had the worse placing of my entire career and i was a complete shit show for me. i completely screwed the pooch across the board, some self inflicted and some out of my control. not being able to train as hard as i normally could was a starter and then add in the digestive issues i started having near the end of prep that i couldnt figure out was the other. not making excuses at all and i accept the hand i was dealt but i was a ahead of sched and then got fucked by my own self in the end. going to have a gut map done to iron out whatever the hell is causing my issues and get in and figure out what the hell is going on with the shoulder. it didnt bother me at all training today or during the show but it is still not good. another side note of i couldnt get the water off of me the night before the show which isnt normal. a 10 hour or so trip turned into a 18 hour drive that had me stressed out to the max. even stopping and stretching posing and moving around didnt do dick to help out. just a complete shit show.
back to the grind and the drawing board. backing off of cardio and training and will slowly ease cals back up. i did spend the weekend eating what i wanted to which the majority of which was home cooked food that i normally dont get the opportunity to eat. that and a couple of my favorite places to go out to eat. after this week i will be back to my once a week cheat and hard core dieting again. another one that you guys following along might notice is that i am dropping turkey out completely for a while and seeing if that may be causing an issue. i will be switching it out for buffalo wagu beef and or salmon

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/pump day

45min stepmill lss level 9(fast)

back 2 movements 8 sets 10 reps
chest 2 movements 8 sets 10 reps
delts 2 movements 8 sets 10 reps
arms 2 movements 8 sets 10 reps

done for the day. cruising in to the big show the next few days. last day of hard cardio and now just trying to keep insulin sensitive while keeping inflammation to a bear minimal if i can. did a huge refeed over the weekend. started friday with 500g carb saturday was another 500 sunday another 600 and monday another 600. not spilling over at all and i keep continuing to fill back out nicely so i guess i was to deep in with flatness for sure because i have never had to load this heavy and high for this long. not such a bad thing but i am def not used to it at all. tons of food is a good thing and not being miserable. still got water high and sodium as well. starting the drying out process as we continue to fill back in. tuesday will be treadmill walk only and another day of pumping like today. will make the call on carbs the day of.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
100g jasmine rice
2 bag rice cakes
2 slices ez bread
meal 2
8oz cod
1 cup green vege
100g jasmine rice
2 bags rice cakes
2 slices ez bread
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
2 bags rice cakes
meal 5
2 cups egg whites
100g jasmine rice
2 bags rice cakes
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 bags rice cakes
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/arms/abs (high carb day)

45min stepmill lss level 9(fast)

v bar press downs 6 sets 15 reps
rope curls 6 sets 15 reps
arsenal strength mod tri dip 4 sets 12 reps
machine curls 4 sets 10 reps
machine tricep extensions 4 sets 10 reps
bb 21s 4 sets
machine crunches 30x15/4

done for the day. nice easy peasy day today trying to get inflammation down and recover a bit going into the final days. being very very easy. got a really good pump going and had no issues at all today. aa big tmi but i didnt take a dump at all today and i am pretty sure my body is holding or burning through everything i am putting in. got a 500g carb plus up today, so hopefully that pushes things along and doesnt continue the back up. slowly will begin the drying out process over the weekend and begin to pull things back even more. up dosing on win and halo as well today. looking and feeling pretty good right now. sleep is also still shit so i need to note that as well as not napping at all this past week and if i did doze it was literally only for minutes. i am going to sleep fast but i am waking up multiple times and not being able to go back to sleep for pretty good periods of time. also got my estro issue ironed out. no clue where the hell that came from since i normally dont ever have estro issues.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
100g jasmine rice
2 bag rice cakes
2 slices ez bread
meal 2
8oz cod
1 cup green vege
100g jasmine rice
2 bags rice cakes
2 slices ez bread
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
2 bags rice cakes
meal 5
2 cups egg whites
100g jasmine rice
2 bags rice cakes
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 bags rice cakes
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

supp additions

30 halo
75 win

[guns01]

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

yesterday

cardio/legs/cardio

45min stepmill lss level 9(fast)

seated leg curls 6 sets 10 reps
leg extensions 6 sets 10 reps
adductors 4 sets 10 reps
machine leg press 4 sets 10 reps
leg press 4 sets 10 reps
45min stepmill lss level 9(post)

done for the day. as noted earlier after the refeed, i am damn hungry. pretty much my stomach is eating all my surrounding organs haha. pretty easy solid not so crazy last leg session before the big day. trying to just squeeze and get some blood in there and get out. funny everything feels heavy but i still feel strong and they fill up super quick. i had to pay very close attention and pull it back because it felt so light and i know better. my knees are dry and tender, well hell pretty much everything is right now and i am primed to tear something or pop something loose. so i am just auto piloting in for the finish. probably start pulling back cardio this weekend as i add food back in slowly to fill back out and in. not a bad session and another note of sleep is absolutely freaking garbage still. going to add in a sleep vape pen at night of the next few days to help out.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delt/tris/abs/cardio

45min stepmill lss level 9(fast)

cable cross 6sets 15 reps
reverse peck deck fly 4 sets 12 reps
db lats 4 sets 12 reps
hs incline press 45x10/4
v bar press downs 6sets 12 reps
machine crunches 40x15/4
40 min treadmill walk to hit steps for the day. no actual second cardio today

done for the day. as noted yesterday pulling back on training and it is good since i am still dealing with the shoulder issue. sucks not being able to press and hit it at least semi hard even while pulling back. pretty good pace today again and dont feel to awful bad during training. afterwards and the remainder of the day is a whole other story haha. doing a refeed today and then a final push. i hate the damn refeeds so freaking bad because they crank my appetite up so high for the days following it is insane. seems like i can push the low carb stuff for a while and my body and appetite adapts and i get used to it. then toss in a free meal or a refeed and it's like putting gas on a fire. anyway added in an additional 400 carbs for the day and dropped the second cardio. getting close and i am ready to go. had a pro buddy of mine take a peek and he says i am ready to go. so we shall see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g rice
bag rice cakes
2 slices ez bread
2 cups spinach
meal 2
8oz cod
100g jasmine rice
2 slices ez bread
1 rice krispy treat
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
meal 5
2 cups egg whites
100g jasmine rice
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/cardio

45min stepmill lss level 9(fast)

one arm supp pulldowns 35x15 42.5x15 50x10/4
chest support row pg 135x10/4
one arm machine row ng 160x10/4
mid back cable cross 4sets 10
arsenal strength ng pulldowns 45x10/4
hypers x10/4
machine crunches 40x15/4
45min stepmill lss level 9(post)

done for the day. we are in the home stretch now and getting good. feeling like death warmed over and starving like marvin. so def on point with how everything should be rolling at this point. starting to pull back on the training a bit but actually felt pretty damn good today for some reason. so i pushed it a little bit on tempo and strength both. i did leave quite a few reps in the tank just to be safe but def went hard. cardio is still a mind game and kick in the nuts day in and day out. crazy to go from crushing level 13 pretty easy down to level 9 and being destroyed and not from cardio conditioning but from body just being beat all to hell. should be able to pull back a day or so then push then pull back as i load into the show. i am ready right now so it should be as much of a breeze as is possible. sleep is absolute garbage right now and has been for a week or so. other than that everything is running pretty good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs/cardio

45min stepmill lss level 9(fast)

leg extensions 70x20 85x20 100x10 115x10 130x10 145x10
seat leg curls 75x20 90x20 105x10 120x10 135x10 150x10
adductors 100x20 120x20 140x10 160x10 180x10 190x10
machine leg press 6sets 10 reps close stance
leg press 90x10 180x10 270x10 360x10 450x10 540x10
45min stepmill lss level 9(post)

done for the day. well my lace broke on my otomix i use only for leg days so my session started off shitty. it was a good thing that i am not able to go heavy right now because i had to train in my hokas and those are damn sure not made for legs or dead lifting. great cardio and day to day shoes but a no go for anything else. actually got a surprisingly good pump going and pushed the pace on my son harder than he likes. we are in the window of get in push blood hit the stairs and get out. all the while trying not to hurt anything or push anything to far. starving tired and miserable so i would say we are on point to where i should be at this point. waking up more frequently at night since i am so hungry and the pain from both my military issues and my body being beat up. i think i am averaging about 6 hours a day give or take with naps sprinkled in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts/tris/abs/cardio

45min stepmill lss level 9 (fast)

cable cross high to low 8 sets x15
rear cable lats ss 4 sets x10
stand cable lats ss 4 sets x10
hs incline press good side only 45x10/4
vbar press downs 70x15 80x15 90x15 100x15 110x15 120x15 130x15 140x15
machine crunches 40x15/4 (didnt want to do this one today but the other 2 moves i had in mind were taken)
45min stepmill lss level 9(post)

done for the day. the cross over machines numbers are worn off so i have no clue on the weights i used. i just picked one and jumped one or two each set. still dealing with the shoulder problem but it has def gotten a lot better. i dont want to test it this close to show time and set it back completely and side line what i am already able to do. so for safety purposes i am going to ride it out with what i am actually able to do. another solid day of put one foot in front of the other keep the head down and drive the bus. had the son and wife training with me today so that helped out a bit. my son normally trains with me everyday so he can look after me and drive post second cardio. that's when i get super loopy and have to stop and chill for 15-20 mins to make sure i am good to drive when i am solo. so having him there is a huge help most of the time. we are only at 75g of carbs a day and added clen back in so the i feel like dog shit will increase big time now. going to be a long week or two for sure.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supps

100 test p ed
100 tren a ed
100 mast p ed
50 winn ed
50 var ed
80 clen ed
75 t3
12.5 aroma ed
4iu fasted 4iu gh post

[guns01]

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

yesterday

cardio/back/abs/cardio

45min stepmill lss level 9 (fast)

oa sup pulldowns 35x15 42.5x15 50x12 60x12/3
oa ng cable rows 35x12 42.5x12 50x12 60x12 70x12 80x12
ng arsenal pulldowns 45x12 70x12/3
cable cross mid back 4sets x12
chest sup pg machine rows 105x12 120x12 150x12 165x12
hypers x15/4
machine crunches 40x15/4
45min stepmill lss level 9(post)

done for the day. after saturday's refeed and cryo session cardio wasnt crazy brutal but it did take a while to get legs back under me after the fasted session. so i was pretty well recovered but the training day didnt go as well. felt pretty damn weak and ran down. still got some good work in and actually kept a good pace going. hitting the i am about to die stretch now, so we are just about there in the process. sleep is shit but i did sleep a little better last night which probably helped a little bit but i am still tired as hell. this is the part where you put the blinders on and put one foot in front of the other. pulled carbs down super super low for the week and clen will go back in in a day or two. so the feeling like shit will go to the feeling like absolute dog shit. enjoy the process is the mindset.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

will update my current cycle tomorrow or thursday when i put clen back in

[guns01]

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

yesterday

cardio/arms/cardio

45min stepmill lss level 9 (fasted)

v bar press downs x20/6
cable rope curls x15/6
machine curls ts 10x10ts 20x10ts 30x10ts 40x10ts 50x10ts 60x10ts
machine tri extensions ts 50x10ts 60x10ts 70x10ts 80x10ts 90x10ts 100x10ts 110x10ts
machine crunches ts ts30x15/6
bb 21s 40x21/4
standing machine dips 45x12 90x12 135x12 180x12
45min stepmill lss level 9 (post)

done for the day. pretty cut and dry easy day in today other than the cardio which is still getting harder not easier. nothing crazy heavy and being so low carb the pumps are good but not god awful painful. still doing most movements to protect the shoulder and not get it to fired up while still pushing blood in and around. since it is a holiday weekend and the weather was pretty nice, we were able to get in and get it done and get out pretty quick. did get some graston work done yesterday and even though i am tired and pretty beat up i really didnt have anything that was crazy messed up. her and i were both surprised at how well everything has held up. i figure it is all the extra recovery work i have been doing daily. all in all a pretty good week. one more cardio session and i get to rest for a day and a half.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs/cardio

45min stepmill lss level 9 (fasted)

leg extensions 70x20 85x20 100x20 115x10 130x10 145x10 (5sec contract)
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20 (5sec contract)
adductors 100x20 120x20 140x10 160x10 180x10 190x10
machine leg press 170x20 190x20 210x20 230x20 250x20 250x20 (slow neg and contract)
leg press 90x10 180x10 270x30/3
45min stepmill lss level 9 (post)

done for the day. this was a hell of a rough one. was running behind today and just felt like absolute crap. on top of that i have a bad shot in my leg right now that is ill tempered as all hell so it is tight and painful. so i went as hard as i could safely. good to also note that the dizziness of super low carb depletion is in full effect. i have to be super careful standing up and the whole shebang not to pass out. my insulin sensitivity is through the roof and i am burning through everything super fast. conditioning is improving daily and other than feeling like dead animal ass i am on point at the moment. i had a chrio adjustment done yesterday and everything was solid and good to go on that one also. so other than being beat up and tired my body is holding up pretty damn good in that aspect. going to be hitting cryo this weekend and i have one more dry needling appt next week. so coming in cruising now i hope. not a bad day but not going to say a good day though either. cardio blows donkey dick and is kicking my ass as always too.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts/tris/abs/cardio

45min stepmill lss level 11 (fasted)

cable cross high to low 8sets x15
reverse peck deck fly 30x15 45x15 60x15 75x15
hs incline press 45x10/4
db lats 10x10 15x10 20x10 25x10
vbar press downs 60x12 70x12 80x12 90x12 100x12 110x12 120x12
dante crunches x15/4
45min stepmill lss level 10 (post)

done for the day. made the call to try a little bit of shoulder work today and see how it held up. well the knot in my shoulder blade is pretty much gone but the actual delt still feels kind of funky and painful. did get a pretty good pump going and i wasnt about to try to press anything even close to heavy. pt says i have to leave it alone as much as possible but still keep blood and stuff going in there. so i am trying. not to bad of a session but finishing up with that cardio man. i am at the point where i am dizzy and legs take quite a while to get under me once i am done with it and i sweat bullets. so yeah we are pretty damn lean burning every drop of glucogen off and beat the hell to pieces. not feeling good but i know by the indicators that i am damn close to being ready to go. maybe about another 6-8 day push and i will be ready to kill it. good day all things considered.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/cardio

40min stepmill lss level 12 (fasted)

rogers sup grip rows 45x15 90x15 135x8/4
rear facing ind handle pull downs 70x10 85x10 100x10 120x10/3
arsenal ng pulldowns 45x10 70x10/3
chest sup pg rows 120x10 135x10 150x10 165x10
cable cross mid back 4sets x10
hypers x15/4
machine crunches 40x15/4
45min stepmill lss level 10 (post)

done for the day. got a bump up in cardio and yep it will go up again tomorrow to 45/45 and my calves are freaking wrecked. getting this last little bit off absolutely beats the shit out of my body. actually felt pretty strong today but ran down at the same time. pushed the pace to try to get it done and get out as quick as possible. actually got a pretty good pump going as well. other than the shoulder which i dont think will get better until after i am done and able to no shit rest and rehab it is the only really bad issue i have going on right now. well that and gas and bloating which i am pretty sure i got fixed now on the gut side. pulling clen out tomorrow for a week and pulling some cals as well. next week will be another big hard push and then most likely will start pushing insulin and stuff in to fill back out. i hate the calf pain bad and most likely my speed on the stairs is going to slowly come down.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs/cardio

35min stepmill lss level 12 (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x15ss 135x15ss 150x15ss 120x10ss
leg extensions ss ss70x20 ss85x20 ss100x20 ss115x15 ss130x15 ss145x15 ss95x10
adductors 100x20 120x20 140x20 160x20
leg press low and close 90x20 180x20 270x20 360x20 450x20 540x15 315x30
belt squats 90x10 180x10 270x10/2
30min stepmill lss level 10 (post)

done for the day. well i did half the session on weds and had to pull out and hit the er. that's why the weights and stuff on the initial movements are lighter than normal. so my son and i were training weds and everything was going great. got to extensions and got a bit of a pain in the upper right side of my gut under my rib. no biggie kept training but it kept getting worse and more painful. stood up stretched a bit and did a couple more sets. nope still getting worse and then it moved into my lower back/kidney area. went over to wait for the leg press to open up and sat down for a min. at that point i was hurting really bad. so bad i had to stand back up. so i was thinking well fuck maybe my kidneys, liver or even my appendix is about to burst. so i sucked it up a little more but then i thought well shit if it is my appendix i need to get in asap so i dont get all fucked up. son drives me to the er. got labs and ct. they put me in the room and told me to lay on the bed. my thoughts were damn it i am going to have to have surgery and shut down this damn prep. nope doc comes in and says yeah everything is perfect from labs to all the scans. kidneys liver the whole 9 yards. she said hold on and let me check one more thing just to make sure the radiologist didnt miss a kidney stone or something. luckily the other doc had brought the computer over to her and i asked to see it. all clear no crap in my intestines no stones but i had huge pockets of gas all in my intestines and she pointed that out and said yep that's where it came from. funny thing is after the 3 hours of waiting in the er the pain had completely went away and it was all for freaking gas. i appologized to them for wasting their time and went home.
finished up the leg session on this one and it went pretty well. i have no clue where that horrific gas came from and i am trying to iron it out now with the process of elimination.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette