Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/cardio

activation movements 3sets
one arm sup pulldowns 30x15 40x15 50x12 60x10 70x8 85x8 100x8/2
hs yates rows 160x8 175x8 190x8 205x8 220x8 170x10
hs dante stretch pulldowns 45x10 70x10 90x10/2
hs low row 45x8 90x8 135x8 180x8
nautilus pullovers 45x10 90x10 135x10/2
hs fixed pulldowns 115x10 130x10 145x10 160x10
25min stepmill lss (post)

done for the day. not the strongest day in the books but still pretty good. did move up a little bit on a couple things but def saw a small decrease but the pump was still nasty and brutal the entire time. the posing in between sets makes a huge difference. i think its either my internal clock from the time change or the loss of a shit load of sleep from my son's playoff game at the end of last week. if my sleep sched gets jacked up one day, i am messed up for weeks trying to get back on track. sucks getting old but since around 35 or so, it has always been like that. if i am not in bed by 830 or 9, i am all screwed up. most likely what the issue was though. all in all a good session and still feeling pretty damn good.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

seated leg curls 6sets x20
db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
standing ol leg curls 10x10 20x10 30x10 40x10
adductors ss 6sets x10ss
abductors ss ss 6sets x10
one leg leg press 45x12 90x12 135x12 180x12 225x12 270x12
hacks 90x12 180x12 270x12 360x12
25min treadmill

done for the day. another leaving with deer legs day in the books. i think the 10sec poses between sets squeezing the hell out of them is what is doing it. the pump from doing that is just plain painful and insane. actually makes me shake pretty good after the first couple of rounds. reps went up a little bit and strength still held out pretty good also. the leg press was a serious kick in the nuts to be so light but it is getting the job done. all in all a pretty good day in the books. it is going to suck going into a deload and detox after next week but it should prime me back up to gaining again though. going to be on the road for high school playoffs this weekend so i will probably be crippled going into training hext week. probably going to put in some serious active recovery this weekend too

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

hs fixed chest press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8 220x8 235x8
hs incline press 45x15 70x12 90x8/4
incline db press w/iso ss 50x10ss 60x10ss 70x10ss 80x10ss
incline db pro flys ss ss20x10/2 ss25x10 ss30x10
peck deck flys 70x10 85x10 100x10 115x10
reverse peck deck flys 40x15 55x15 70x15 85x15 100x10 115x10
bb upright rows 20x15 30x15 40x15 50x15 60x15 70x15
db lats 10x12 15x12 20x12 25x12

done for the day. felt a bit run down today and just waiting to get sick from the crud my kid brought home from high school. still got a pretty good session in and strength was pretty good. i should note that i am running a lot hotter than usual and a bit fatigued so i am figuring that the sickness is coming. other than that, everything else held up really good. i even ramped up the cardio level a notch. hopefully i can head this shit off with sweating and vit c and stuff. good day in the books. tomorrow will be an off day because i have a graston session sched.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

oa supp pulldowns 30x15 40x15 50x10 60x10 70x10 80x8 90x8 100x8
hs iso row ng 45x8 90x8 135x8 180x8 225x8 270x8 135x8 90x8
nautilus pullovers 90x10 135x10/3
hs yates rows 160x10 175x10 190x10 205x10
hs fixed pulldowns 100x10 115x10 130x10 145x10
25min stepmill lss (post)

done for the day. so i forgot to note that i am doing 10sec poses between sets on every set. so for everything other than pull downs i am doing lat spreads and for pull downs i am doing rear double biceps poses. if you want to make you pump even more nasty and bring a little extra pain. this is the way to do it. it fills up with blood so much faster it is insane. i dont think i am losing any strength at all doing this but i can def tell i have a better mind muscle connection and it actually feels better as the sets go on. i am also going to be adding in some flex lewis lat stretches starting next week. i am not adding it in this week because i only added the posing in last week. i dont want to destroy myself to bad and mess with recovery. i have really good flexibility but every lit bit helps. today was a good strong day with no issues at all. i was going to do some lower back touch ups and some abs but i got to talking to a young guy that is in one of my old units. he was telling me about all the changes and upgrades and i cooled down and ran out of time. still a really good session in the books

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

seated leg curls 6ests x20 x15 x12/4 (numbers were wore off the stack but it was heavy as shit)
db stiff leg deads 50x10 60x10 70x10 80x10 90x10 100x10
lying leg curls 50x15 70x15 90x15 100x15
abductors 6sets x10
adductors 6sets x10 4sets with the stack
one leg leg extensions 25x10 30x10 40x10 50x10 60x10 70x10
one leg leg press 45x10 90x12 135x12 180x12 225x12 270x12 (nailed the goal)
goblet squats 50x10 60x10 70x10 80x10
25min treadmill

done for the day. so after a little consulting as i laid out yesterday, we are pulling back on the legs a bit and focusing on finer details and gains in the upper body. me being me though i am going to still push on the hams and glutes because their is no such thing as hams that are to big and detailed. so i will put a little more focus on those on leg days and hit single leg movements a little more often. pretty good session today and it was only me and one other dude in the gym yesterday. so i ran the pace i wanted to and used what i wanted. so that was pretty bad ass. moved pretty good weight and felt pretty damn good. got a hell of pump also. the treadmill post training was a challenge i know i was walking like their was something wrong with me. so much blood in the legs made it interesting to say the least. all in all a really good day in the books.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/abs/cardio

machine press 70x15 90x15 110x12 130x12 150x12 170x10 190x8 210x8
low incline bb press 135x15 185x12 225x10/4
incline db press w/iso holds 50x10ss 60x10ss 70x10ss 80x10ss
incline db pro fly w/ss ss20x10 ss25x10 ss30x10 ss35x10
machine fly (this machine is cool) 50x10 70x10 90x10 110x10
reverse peck deck fly 55x10 70x10 85x10 100x10 115x10
db lats 10x10 15x10 20x10 25x10 30x10 35x10
standing cable crunch w/vacs 55x10/4
25min stepmill lss (post)

done for the day. so i hit the gym closest to my house today. it is a smaller well equipped facility and normally not very busy at all. hell i am normally only in there with maybe a couple other people. anyway it was packed today so this session took much longer than it should have. the machine press i did on a machine i had never used before, kind of an incline but not an incline and really smooth with a good contraction. the fly machine was the same way. that thing was bad ass and prob the best contraction and track i have ever found on one of those machines. pretty good session today, felt pretty good and pretty strong. kept an ok pump considering i would get going good and then have to wait. over all a good session in the books today with no complaints in the gym. at home on the other hand i had horrific issues with my guts more so than normal. i have no clue what or how it happened but the jungle shits were in full force all evening. that was the worse part of the day and at least it waited till the end of it.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g 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

vacuums 3sets failure (first thing upon waking)

lat activation 3sets
dy row machine 100x15 115x15 130x10 145x10 160x10 175x10 190x10 205x10
hs dante stretch pulldowns 45x10 70x10 90x10 115x8(fail)
hs low row 45x10 90x10 135x10/2
wide grip fixed pulldowns 100x10 115x10 130x10 145x10
natilus pullovers 90x10/2 135x10/2
machine back extensions x10/4
machine crunches x10/3 (cramps set in)
25min stepmill lss (post)

done for the day. putting vacuums back in as noted. going to work on fixing some imbalances shrink waist and make back nasty. so that's the focus for the off season as of right now. later on in the year i may be adding in a new seo hylonic(sp) acid to fix some things that are busted up or at least try it out. not the same as the old nasty shit from back in the day. supposed to not distort or mess anything up. having made the call on it just yet so we will see, i will note it here if i do put it in. pretty good session today. the activation made the pumps even worse haha. strength was really good and everything is feeling pretty damn good. lower back is getting a little pumped as well but i am also heavy as shit and holding a film of water right now. working that issue also. all in all a good session in the books with no complaints.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[Dominic]

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

you're making amazing progress man

[guns01]

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

yesterday

legs

lying leg curls 50x15 70x15 90x12 110x10 130x10 150x10 170x8
adductors 7sets 12 reps. (i dont by off on this machine's stack. it says the stack is 300 and i did 5 sets with it)
abductors 7sets 12 reps
low box squats x10 135x10/2 185x10/2 225x6 245x6 265x6 (back was a little iffy so i didnt push today)
one leg leg press 45x8 90x8 135x8 180x8 225x8 270x8
hacks 90x8 180x8 270x8 360x8
leg extensions 70x20 85x20 100x20 115x20

done for the day. seriously kick in the ass session today. went wide open and gave it hell since i am feeling pretty good and joints should be good at least i hope so. only issue i had going on was back tightened up a tiny bit doing the box squats. i think it is because my first set i almost missed the box and went off the back side. i did train at a different facility today so those leg curls and stuff were heavy as fuck. on my first warmup set, i put the 50 on and went to curl it and was like what the fuck, that feels like over 100. still got it going though. all in all an excellent session and the first time i have walked out with baby deer legs in a long time. i had to go to my kids football game afterwards and climb bleachers which was a site to see.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

ng machine press 80x15 100x15 120x12 140x10 160x8 180x8/2
incline bb press 135x15 185x12 205x10 225x8/2
incline db press ss 50x10ss 60x10ss 70x10ss 80x10ss
incline db pro flys ss ss25x10/2 ss30x10 ss40x10
machine flys 60x10 75x10 90x10 105x10
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
bent over cable cross rear lats 10x10 15x10 20x10 25x10/2
cable cross side lats 10x10 15x10 20x10 25x10 30x10
db lats 10x10 15x10 20x10 25x10 30x10
25min stepmill lss (post)

done for the day. tried a little different approach today just for a change of pace. i only rested between 45-60secs between each and every set. holy shit it was nasty and the pump was 10x worse than normal and they are already bad. when i train with a partner i try to literally go back to back but when i train solo i watch my iwatch till my heart rate gets under 100 and if i am not breathing hard i go. never really paid attention to how long it takes but my cardio is pretty good. i did look a couple of times during and it was right around the same. i def lost some of my strength but not to much. i am going to mix this in from time to time and shock the muscle a bit. great session though for real.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

meadows rows 25x15 50x15 75x10 100x10/4
sup grip machine rows 45x10 90x10 135x10x8/3(failed at 8 so had to drop reps)
chins x10 x9 x8/2
machine pullovers 120x10 135x10 150x10/2
db shrugs 50x10 60x10 (neck tightened up a little so i shut it down)
25 min stepmill lss (post)

done for the day. meadows rows were a serious kick in the nuts with a full belly. holy shit i was huffing and puffing while trying not to loose my food from the morning. pump came on quick as shit and strength held up pretty well. wasnt to happy with the sup grip machine rows or the chins but still not to bad and i dont need to be going wide open just yet. everything is still holding up really well and i am feeling pretty good. neck did tighten up as noted on the shrugs so i left it alone just to play it safe. funny thing is the pump carries over to my legs doing cardio which makes it even less fun. all in all a good day in the books and getting bigger by the day.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[Dominic]

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

that's a long progress!!! keep it up

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x10 85x10 105x8 50x21
hs incline press 45x8 70x8 90x8 115x8(fail) 90x8/3(fail on all three)
cable cross overs 25x10 35x10 45x10 55x10/4
bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss
standing cable cross lats ss ss10x10 ss15x10 ss20x10 ss25x10
standing machine chest press 45x10 90x10 135x10 180x10
db lats 15x10 20x10 25x10 30x10
25 min stepmill lss (post)

done for the day. went ahead and jumped on some incline db to test them out today. not to bad strength wise and actually felt pretty good but i am pretty sure i burned myself out on them. soon as i rolled into the hs inclines i lost steam on set 4 and the final rep on that set was getting close to ugly. the insane nasty pumps really arent helping me out to much either because once everything fills up, moving anything is a tad bit harder. the goal of bodybuilding haha. all in all a good session that i cant complain about to much. back is sore as shit though. i also forgot to note that we went back to pretty much daily fascia blasting. i am going to do everything i possibly can to enhance recovery this year. pull out all the tools and tricks and make a push for some new muscle.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

sup grip machine rows 45x15 90x10 135x10/4
oa sup grip pulldowns 27.5x10 35x10 42.5x10 50x10 60x10 70x10
mag grip med ng rows 85x10 100x10 120x10 140x10 160x10 180x10
hs dante stretch pulldowns 45x10 70x10 95x10/2
hs deadlift/shrugs 90x10/30 180x10/30
20min stepmill lss (post)

done for the day. holiday so of curse the gym i wanted to hit was closed and the one i went to was balls to the wall slammed. that and my kid was out of school and had ball practice so i was on a serious time line crunch. so as soon as i rolled in i had in my mind that no point in programming at all just hit some angles and get some work in. moved some pretty good weight considering and joints feel pretty damn good. hell everything other than my breathing is spot on. going to dig deep and go hard to make some good improvements this year. we are going to push the next 5 weeks with slin gh and some other goodies to finish up and then detox/deload out before firing back up again. no clue how long i am going to clean out and deload but blood work will def dictate that. food/carbs are super high rignt now and we are driving them with more insulin than i normally use. my fingers are sore as shit staying on top of my glucose levels haha. the looks i get in the gym while checking my shit is priceless.

NEW FOOD ADDITIONS NOTED

meal 1 (59us slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

thursday

legs

seated leg curls 75x15 90x15 105x10 120x10 135x10 150x10
adductors 160x10 190x10/5
abductors 80x10 90x10 100x10 110x10 120x10 140x10
ssb low box squats x10 155x10/2 205x10/2 245x10
one leg leg press 45x12 90x12 135x12 180x12
hacks 90x10 180x10 270x10

done for the day. back to the leg grind. went a little harder and heavier than i should have coming out of a show but i felt pretty good. no knee or back issues so i got after it but held back a little bit. got a really good pump going and everything ran smooth. hip did pull and tighten up a tad bit on the last set of box squats so i didnt hit the 6th set on those. i am still pretty water logged from drying out and a mess. hemroids are all fucked up and digestion is not optimal at all. i go through this crap after every single show. slowly drying back out to normal and get everything flowing how it should. it is such a slow freaking process since my body is so beligerent. shitty i cant just keep a little dyazide in to dry out because it makes the retention worse.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
40g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette