Follow Along G's Run to the NA's

[guns01]

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

weds

cardio/legs/abs

30min stepmill lss (fasted)

seated leg curls 70x12 85x12 100x12 115x12 130x12 145x12
glute kickback machine 4sets 12 reps
adductors 6sets 12 reps (weird machine and i am pretty sure my last 3sets where with 295)
hs leg extensions 45x12 90x12/2 135x12 180x12
leg press 200x12 400x12 600x12 690x12
one leg leg press 45x10/2 (knee got irritated so shut it down)
standing cable crunches x15/4
hs machine crunches 20x15/4

done for the day. trained at a different facility today that i hadnt been to in a really long time. so weights machines and pretty much everything was way different. all in all not to bad of a session even with the knee being tight. that and legs were really tight and trying like hell to cramp. i actually didnt get to do what i had programmed because everything i had lined up someone would jump on and if i waited longer than a few minutes i said screw it. so this was pretty much a wing it session. only issues i had with the knee was when i switched over to single leg leg press and on the second set it wasnt having it. so i shut it down.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/chest/delts/abs

30min stepmill lss (fasted)

hs bench press 45x15/2 70x15 90x8 115x8 135x8
incline db press w/8sec iso 25x10 40x10 50x8 55x8 60x8 65x8
incline pro fly 15x12 20x12 25x12 30x12 35x12
standing chest press 90x15/4
bent over cable rear lats ss 10x10ss 15x10ss 20x10ss 25x10ss
cable cross side lats ss ss10x10 ss15x10 ss20x10 ss25x10
dante 1.5 crunches 50x15/4

done for the day. first set was horrifically painful in the delt pec tie in but after the second set it was good. i went in after the first set thinking well hell this is going to be a shit show workout for sure. nope, after those 2 sets pump came on quick and strength was excellent. actually shut the bench press down early because of how the first set felt just to be safe. pretty good pace today and everything other than on that first warmup was feeling good and firing nice. lats are sore as shit but other than that and the knee still being a bit ill tempered it was a damn good session. time to start stringing them together while i am still full and feeling good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/back/abs

30min stepmill lss (fasted)

chest supp oa machine rows 80x15 100x15 120x8 140x8 160x8 180x8 200x8 200x8ds 170x10
oa elevated low rows 35x10 42.5x10 50x10 60x10 70x10
hs deads 90x10 135x10 180x10 (knee)
stretch pulldowns 100x10 120x10 140x10 160x10
hypers x30 x15 x10
machine crunches 40x15/4

done for the day. fired up officially today and back to the grind. knee is still all fucked up which i didnt note or log because i took off pretty much the whole week last week from everything except some light arms after back. no clue what i did to it and i didnt hurt it training. i woke up and it was tight with a little swelling on the outside. still have a little bit but not quite as bad. that's why i went easy and with the hs deads as opposed to other deads. more testing it out. no other bad issues going on at all and everything else feels pretty damn good. nice full and really good pumps going right now and its time to get bacck to work.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/back/abs

30min stepmill lss (fasted)

meadows rows 25x15 50x15 75x15 100x15/2 (serious kick in the nuts)
oa supp pulldowns 27.5x15 35x15 42.5x15 50x15 60x15
trap bar deads 135x15 185x15 225x15 275x15
hypers x15/4
machine crunches 40x15/4

done for the day. not as much work in today as i actually wanted to get in. the gym was stupid packed and i ended up having to wait on everything. it was so packed that i couldnt even swap out movements to speed up the process at all, that's how busy it was and i was stupid pissed. still got some good work in though and a pretty good session. great pump and good strength.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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

How was it walking out of the gym after that lol.
Last week I had a pretty good Leg day thinking I would rest the rest of the weekend and my wife got me to go to the fair the walk around farmer marker day after.
Not kool hahahah

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

i actually had to sit for a little bit after the last set to gather myself. the wobble isnt cool at all haha and if i remember i am pretty sure i got dragged out to do a bunch of errands later on in the day also. actually we did that and our grandbaby came over to reap havoc in the house.

see if you can find a cryotherapy place that is reasonable priced in your area man. it helps a fuck load with recovery and inflammation as well

[jolter604]

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

yesterday

legs

seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12
adductors 160x12 180x12 190x12/4
abductors 70x12 80x12 90x12 100x12 110x12 120x12
one leg leg press 45x12 90x12 135x12 180x12 225x12
belt squats 90x12 180x12 270x12/2

done for the day. if you dont notice the progression here and i am only semi programming with this. i am slowly increasing all 3 factors right now reps volume and weight. so i can make progress while easing back in and filling back out at the same time. that is without being completely crippled and getting hurt. i actually had to pull back just a smidge today because everything was firing and feeling really good. after last weeks cripple fest, i didnt keep on getting after it once i had a brutal pump going. skipped the cardio this am and actually trained first thing this am instead due to a graston therapy appt in the afternoon and having the grand baby over for the afternoon as well. still will get all my work in for the week and that's the best advantage of not being in prep. i have extra days to shift stuff if need be. pretty sure i will start the transition back in about 2 weeks.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

How was it walking out of the gym after that lol.
Last week I had a pretty good Leg day thinking I would rest the rest of the weekend and my wife got me to go to the fair the walk around farmer marker day after.
Not kool hahahah

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

legs

seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12
adductors 160x12 180x12 190x12/4
abductors 70x12 80x12 90x12 100x12 110x12 120x12
one leg leg press 45x12 90x12 135x12 180x12 225x12
belt squats 90x12 180x12 270x12/2

done for the day. if you dont notice the progression here and i am only semi programming with this. i am slowly increasing all 3 factors right now reps volume and weight. so i can make progress while easing back in and filling back out at the same time. that is without being completely crippled and getting hurt. i actually had to pull back just a smidge today because everything was firing and feeling really good. after last weeks cripple fest, i didnt keep on getting after it once i had a brutal pump going. skipped the cardio this am and actually trained first thing this am instead due to a graston therapy appt in the afternoon and having the grand baby over for the afternoon as well. still will get all my work in for the week and that's the best advantage of not being in prep. i have extra days to shift stuff if need be. pretty sure i will start the transition back in about 2 weeks.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/chest/delts/tris

30min stepmill lss (fasted)

hs bench press 45x15 70x12 90x12 115x10 90x15
hs incline press 45x12 70x12 90x12 115x8fail 70x14
flat db hex press 45x10/4
reverse peck deck fly 30x12 45x12 60x12 75x12 90x12
machine press 100x12 110x12 120x12 130x9 100x14
db lats 10x12 15x12 20x12 25x12 30x12
arsenal strength dip(standing) 45x12 90x12 135x12 180x12

done for the day. still cranking it up and i am increasing my speed slowly on cardio to get and keep heart rate up. strength is still climbing and pumps are insane with the addition of a ton of carbs and log. feeling pretty good but i am damn sore. i felt my traps hurting like hell yesterday and i was thinking damn i am glad i didnt add them in to my back training on monday or i wouldnt be able to turn my head today. sore from top to bottom but not crippled. so i am hoping i am getting everything timed out right to transition over. all in all a really good session. not moving into bb and any crazy db work just yet and when i do it will only be for a few weeks then back to playing it safe into the next show. i am also starving like a mad man

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/back/abs

30min stepmill lss (fasted)

meadows rows 25x12 50x12 75x12 100x12/2
incline oa cable rows 35x12 42.5x12 50x12/3
hex bar deads 135x12 225x12 315x12
incline db seal rows 30x12 35x12 40x12 45x12
db pullovers 45x12 50x12 55x12 60x12
machine crunches 40x10/4

done for the day. time to get after it and start cranking hard again. did cardio fasted this am since the mrs wanted to train before work. so that wasnt needed in that spot but eh what the hell. pretty good and strong today and everything is feeling pretty damn good. didnt have good shoes on for deads since i decided to try out hoka shoes for them. they are not good for deads for sure at least not as it gets heavier. it was pushing me forward on the pulls, so i shut it down early. other than that pretty smooth sailing. some other notes, i am sleeping pretty good now for the most part and napping a little less but i am still pretty run down and lethargic. it is getting better but not 100 just yet and i am not grinding. so making progress. hopefully everything clicks back into place when i fire back up wide open again in a couple weeks.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
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/legs

30min stepmill lss

seated leg curls 75x10 90x10 105x10 120x10
abductors 90x10 100x10 110x10 120x10
adductors 100x10 120x10 140x10 160x10
leg extensions 100x10 120x10 140x10 160x10
one leg leg press 45x10 90x10 135x10 180x10
pendilum squats 90x10 180x10/3
waling lunges x10/3

done for the day. nice easy moving blood around but pushing up the tempo just a little bit. everything feels pretty good for the most part. i did make some diet changes and added in stuff to my cycle lineup today. the intro of slin back in pre made the pump 10x worse than usual. the pump was so bad to the point of borderline cramping haha. food starting to go up and training will do as well as i tick along. all in all a pretty good day in the books today considering it wasnt to much.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

cycle additions
10iu humalog pre
6iu gh pre
10iu humalog post

[guns01]

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

yesterday

cardio/legs

30min stepmill lss

seated leg curls 75x10 90x10 105x10 120x10
abductors 90x10 100x10 110x10 120x10
adductors 100x10 120x10 140x10 160x10
leg extensions 100x10 120x10 140x10 160x10
one leg leg press 45x10 90x10 135x10 180x10
pendilum squats 90x10 180x10/3
waling lunges x10/3

done for the day. nice easy moving blood around but pushing up the tempo just a little bit. everything feels pretty good for the most part. i did make some diet changes and added in stuff to my cycle lineup today. the intro of slin back in pre made the pump 10x worse than usual. the pump was so bad to the point of borderline cramping haha. food starting to go up and training will do as well as i tick along. all in all a pretty good day in the books today considering it wasnt to much.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

cycle additions
10iu humalog pre
6iu gh pre
10iu humalog post

[guns01]

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

yesterday

chest/delts/tris/cardio

hs incline press 45x10 70x10 90x10/2
ng machine press 90x10 100x10 110x10 120x10
cable cross overs 4sets of 10
reverse pec deck fly 60x10 75x10/3
db lats 15x10 20x10 25x10/2
ez bar cable press downs 42.5x10 50x10 57.5x10 65x10
db french press 25x10/4
30 min stepmill lss

done for the day. nauesaus as all hell and dragging some serious ass today. post prep run down and i am pretty sure i pushed it a little to hard on monday. i tried to keep pulled back not to beat the hell out of myself but i guess i didnt. no clue where the upset belly came from while training but it went away during cardio. everything feels pretty damn good other than being dry and tight but the pumps are great and joints are really good. cals start to climb thursday and other cycle additions will be made to really drive shit in going into the next show. taking lots of naps and i am finally sleeping pretty good at night. just damn hard getting going during the day. all in all an ok session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
45g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
150g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
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

it's hard for me to put up some shots because i have some very unique identifiable features so here is a rear lat spread

[guns01]

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

yesterday and small breakdown of last weeks peak

back/bis/cardio

pedalum pulldowns pg/ng 90x15 140x10/3
close ng low rows 100x10 120x10 140x10 160x10
incline db seal rows 25x10 30x10 35x10 40x10
ind handle cable upper lat pullovers 42.5x10 50x10 57.5x10/2
hypers x10/4
machine crunches 30x10/4
incline db concentration curls 10x10 15x10 20x10
kd hammers 10x10 15x10/2 (surprisingly heavy)
30 min stepmill

so last week was national show for me and even though i hit the wall about 10 days or so out and was really beat up, my conditioning that far out was nailed in so i was able to pull back on cardio and hit the tread 1-2x per day for 20 or 30mins only. all the while adding in more carbs and continuing to drop weight body fat. which i am normally having to push hard all the way to a day or two out. so that was a plus even though the more i eat the hungrier i get. do the carbs were 300 for a couple days at 10 days out. then we added 50 in for two days, finishing up one day out at 600, now here is the fun and crazy part, i drank 2 and a half gals of water the day prior and continued to drink water all the way up to the show, all the while hitting 600g of carbs by 8pm the night prior. 1 hour post meal we would take pics and have my buddy who helps coach me a little bit take a look and literally every single meal i got drier and tighter as well as more vascular. so we pushed carbs all night long up to the show. which was 2 rice crispy treats or a pop tart every time i woke up to take a leak. i only took 1/4 tab of dyazide the night prior without shtting water off. came in with the best conditioning ever and i may put some pics up.

so finished show up on thursday. i had a couple free meals on thursday 3 on friday 3 on sat and 2 on sunday, with some pastries cakes and cookies but i didnt go bat shit crazy and make myself sick. id did bloat up a little bit and hold a bit of water and did some training light and light cardio on sat and sunday. so yesterday began the full clean up back to medium training and cardio going into my next show for the year. gunning to hit a little heavier with same conditioning. i will also be transitioning over entirely to amped labs products only for this next show. this show i ran a mix of left over chaos gear as well as some powerhouse labs gear.

done for the day, still tight full and full of glycogen going into yesterdays light session. no bad issues going on and no cranping at all now but i am holding a bit of water in calves which is conpletely normal for me. got a pretty good pull day in and cardio wasnt completely brutal. lower carbs for the next 3 days and we will go full on blast with all gear on thursday and training will go wide open next week with a brief gaining period.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
45g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
150g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

next 3 day cycle lineup
50 test c
50 test p
50 tren a
100 mast p
40 provi
30 np thyroid
25 t3
1ml gc-1

[guns01]

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

yesterday

cardio/chest/delts/cardio

45min stepmill lss (fasted)

ng machine press 80x10 100x10 110x10 120x10
machine incline press 135x10 150x10 165x10 180x10
cable cross variation 4x10
machine flys 75x10 90x10 105x10 120x10
reverse peck deck fly 45x10 60x10 75x10 90x10
db lats 15x10 20x10 25x10 30x10
45 min stepmill lss (post)

done for the day. pain and suffering at it's finest and that is not an understatement and i am sick on top of being run down. they are tearing out the flooring in my living room and redoing it so i am hoping it is from mold under the house. that on top of a sinus infection since i am breathing fire. pretty cut and dry on these upcoming sessions. nothing to failure, nothing to heavy and just squeeze the piss out of the muscle and try to get a small pump even though their is no glucogen left at all almost there though and pushing. tomorrow will be a double cardio only day and a graston therapy session. so hopefully that will help with some of the pain until i have my cryo session on saturday.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
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
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette