Follow Along G's Run to the NA's

[thudgens96]

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

today

legs/cardio

stationary bike warmup 5 min
roller work
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 70x10 80x10 90x10 100x10/3
squats 45x10 135x10 185x10 225x10/4
leg extensions 90x10/4
machine leg press 390x10/4
20 min incline treadmill

done for the day. back to the grind. good session today no pain at all joints felt pretty good and the pump from all the garbage and sugar was brutal painful. i am also down about 8lbs since friday. so water control has been good. no complaints at all and i feel really good right now. i cant wait to get back to ramping it back up again.

Your the man brother. Back at it no time off a true inspiration.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

legs/cardio

stationary bike warmup 5 min
roller work
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 70x10 80x10 90x10 100x10/3
squats 45x10 135x10 185x10 225x10/4
leg extensions 90x10/4
machine leg press 390x10/4
20 min incline treadmill

done for the day. back to the grind. good session today no pain at all joints felt pretty good and the pump from all the garbage and sugar was brutal painful. i am also down about 8lbs since friday. so water control has been good. no complaints at all and i feel really good right now. i cant wait to get back to ramping it back up again.

[guns01]

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

all right. i made it back and i am done haha. i came in at 248 on the dot exactly 5lbs heavier than last time and my condition was on point and better as well. so that in itself is a win. i damn sure didnt do as well as i would have liked but the competition was fierce. we put some work in for damn sure. in my second place finish the guy that beat me was about as close to me as could be and either of us could have taken it. he even told me when we where lining up that his coach and all his friends and family said i had him beat. no bueno on that one but we were both good enough to have taken it. i did win my masters class and took 3d in the open. i feel like i could have been at least 2d in the open but again the competitors were all so close we could have all moved up or down 1 or 2 spots. so i am not completely pissed off at my performance because i got bigger and better but some better people just happened to show up. so now we will begin to make more improvements and try to add on another 3-8lbs or so and tighten up a little more. i do need to figure out what the fuck is going on with my drying out. i did everything the way i was supposed to and i was on the verge of cramping as soon as i hit my first damn pose. i may need to move my minerals closer or further away from stage time. i will mess around with it and get it ironed out.

on the food side i havent went completely ape shit crazy and i will be back in the gym tomorrow. i did walk about 12 miles total on sunday and spent the entire day at a water park with my wife and kids. so i kept some of the water off my joints. i also pushed a gal and a half of water sat night through today. so that is a plus. i have eaten

cheese burger and fries (from a big joint i saw on food network)
doughnut sundary (another one i saw on the food network)
4 slices of pizza and 2 cookies
swiss chocolate chip pancakes w/syrup and sausage
beef sirloin tacos and shrimp tacos
black berry crumble
big sasauge and egg skillet with gravy

and that's about it since sat. i will eat what i want when i want for the remainder of this week and then go back into strict clean eating again with my 2 cheats a week. i am also ramping training back down over the next 3-4 weeks and cardio going in. then i may or may not take a full week off to completely and fully recover. i will cross that bridge when i get there.

i will get some good pics up here in a couple of days. got to find ones i cant be identified in etc.... also thanks to all following along the ride. going to be getting on the big stage nationally here next hopefully

[guns01]

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

today

travel day (sucks ass)

going to try to relax as much as possible while traveling today. i will shut off all fluids by 9pm and i will take a 25mg dyazide before bed tonight to finish up the drying out process. i weighed in at 246lbs this am. so right on point and on track




meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
meal 3
8oz turkey
1.5 cups of jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups of jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey

water intake is only 2 gal by 9pm

[guns01]

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

today

off/rest and recovery

nothing crazy today. nice and dry this am and i am anxious to see how i will look over the next 2 days. i am starving like marvin though so that kind of sucks. got football on tonight for the hall of fame game to keep me occupied.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
meal 3
8oz turkey
1.5 cups of jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey

water intake is only 2 gal now

[guns01]

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

So excited that you are getting back on stage. I know you will have great success as you always do. Wish I could be there and can't wait for the pics.

i would have sent you guys the invite but we are going way way way out of town. nowhere near my own state. should be interesting to say the least

[Trixie]

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

So excited that you are getting back on stage. I know you will have great success as you always do. Wish I could be there and can't wait for the pics.

[thudgens96]

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

today

abs/calves/arms

seated machine crunch 80x15/4
seated calf raise 50x10 75x10 100x10/4
standing ez bar curl 20x8 30x8 40x8 50x8 60x8/4
hs preacher curls 60x8/4
db hammers 30x8/4
rope press downs 80x10 100x8 110x10 120x10/4
assist machine press downs 100x10/4
db skullies 30x8/4

done for the day. last training day in the books. now the dreaded low carb and wait haha. got a great session in today though. nice slow and smooth with a nasty pump. no crazy weight and hopefully recovery has already began. nothing left to do now but fill in rest and recover up nicely. i will do some light posing the next two days and that will be it. i did do some posing this morning and i have tightened up and dried out nicely. so we shall see and post up some of the finished product here in the next few days. i am super stoked with the end product right now and i still have a little more drying out to do. need to note in here that intra is finished today as is the creatine. last hit of tren and mast as well as the injectable l carntine. i would push one more day on the carntine but i dont want any chance of bruising or knots. i am having some real bad issues with scar tissue and it's causing some slight knotting on me. i need to get a bunch of it busted up asap


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5 cups of jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

You made it brother. Good luck thoughts and prayers are with you now go kick some ass.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/arms

seated machine crunch 80x15/4
seated calf raise 50x10 75x10 100x10/4
standing ez bar curl 20x8 30x8 40x8 50x8 60x8/4
hs preacher curls 60x8/4
db hammers 30x8/4
rope press downs 80x10 100x8 110x10 120x10/4
assist machine press downs 100x10/4
db skullies 30x8/4

done for the day. last training day in the books. now the dreaded low carb and wait haha. got a great session in today though. nice slow and smooth with a nasty pump. no crazy weight and hopefully recovery has already began. nothing left to do now but fill in rest and recover up nicely. i will do some light posing the next two days and that will be it. i did do some posing this morning and i have tightened up and dried out nicely. so we shall see and post up some of the finished product here in the next few days. i am super stoked with the end product right now and i still have a little more drying out to do. need to note in here that intra is finished today as is the creatine. last hit of tren and mast as well as the injectable l carntine. i would push one more day on the carntine but i dont want any chance of bruising or knots. i am having some real bad issues with scar tissue and it's causing some slight knotting on me. i need to get a bunch of it busted up asap


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5 cups of jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
roller work
one leg glute bridges w/iso x10(10sec)/2
dbl leg glute bridges w/iso x10(10sec)/2
seated leg curls 90x12 105x12 120x12 135x12/4
squats x10 135x10 185x10 225x10/4
machine leg press 390x10/4
sissy squats x10/4
banded prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. last hard session of the week and one more session to go in this program. cardio/active recovery is also done today. so on that note i am happy as hell to be done with all of that and now i can rest and recover and fill out. today went nice and smoothly and i had no issues at all. i was actually surprised at how light everything felt and how well of a pump i got. did some light posing this morning while dry but cold. lines are running really deep and vascularity is really good. i dont have the best vascularity on the planet and it is showing really really well esp when i am warm so for it to be showing cold and dry that is a hell of a good indication of conditioning. good stuff across the board and another successful day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Very nice happy things are going well nice to not have that stress.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
roller work
one leg glute bridges w/iso x10(10sec)/2
dbl leg glute bridges w/iso x10(10sec)/2
seated leg curls 90x12 105x12 120x12 135x12/4
squats x10 135x10 185x10 225x10/4
machine leg press 390x10/4
sissy squats x10/4
banded prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. last hard session of the week and one more session to go in this program. cardio/active recovery is also done today. so on that note i am happy as hell to be done with all of that and now i can rest and recover and fill out. today went nice and smoothly and i had no issues at all. i was actually surprised at how light everything felt and how well of a pump i got. did some light posing this morning while dry but cold. lines are running really deep and vascularity is really good. i dont have the best vascularity on the planet and it is showing really really well esp when i am warm so for it to be showing cold and dry that is a hell of a good indication of conditioning. good stuff across the board and another successful day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

Very nice can't wait to see those pics

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back/cardio

seated machine crunches w/vac 80x15/4
standing calf raise 275x10 295x10 315x10(10sec contraction)/4
wide grip pulldowns 85x12 100x12 120x12/4
cable low rows 140x12/4
db pullovers 55x8/4
hypers x15/4
prowler rows 160lbs additional resistance 3 rounds 40 yards each
prowler rows 90lbs additional resistance 2 rounds 40 yards each (speed pulls)

done for the day. another day with nothing fancy. we went in squeezed hard and drove as much blood and glycogen into the muscles as possible and got out. joints are a little bit achy hip is acting up just a smidge after the prowler work but it loosened back up after i cooled down and i am feeling a little fatigued. so with 2 days left in this training week hopefully i will be rested and refreshed by weeks end. tomorrow is a leg touch up and last day of prowler work/cardio. so that's the last fatiguing event on the agenda. so we should be nice and fresh hypothetically speaking haha. all good and i looked pretty damn sick this morning if i dont say so myself. little film of water but it came off before i started training. probably from laying in bed all night.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

no one has asked but here are a couple of pics of the waffles i use and what the flat out bread looks like. i couldnt find pics of the actual flat out bread i actually use but it is close. these waffles are absolutely off the hook good. they have a bunch of different flavors and products also.

[guns01]

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

today

abs/calves/chest/delts

incline sit ups x15/4
standing calf raise 275x10 315x10 335x10(10s) 355x10(10s) 375x10(10s) 395x10(10s)
machine chest press 100x8 120x8 140x8 150x8/4
incline bb press 185x8 225x8 245x8 265x8 285x8
incline db press 75x8/4
reverse peck deck fly 90x15/4
db lats 25x10/4
db front raise 15x12/4

done for the day. not the best or the strongest session today. all my joints were nice and fired up for some reason but i did get some pretty good work in and the pump was pretty nasty as well. i think we went a little quicker than we should have on the pace. the muscle burn started on set one and didnt go away until we were done. so i def drove carbs and blood in and hopefully i didnt get to far over bored. i dont feel bad or fatigued at all so i am recovering up nicely. so that's a plus and we also didnt do anything explosive at all today. it was all smooth slow pausing and long contractions. that could be why the numbers were so low and everything felt heavy. all in all a good day in.


meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut