Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/cardio

mag wide grip pulldowns 70x10 85x10 100x10 120x10 140x10 160x10
ind handle ng low rows 27.5x10 35x10 42.5x10 50x10 60x10 70x10
hs dante stretch pulldowns 45x10 70x10 90x10/2
hs deadlift shrugs 90x10/30 135x10/30 180x10/30/2
sup grip row 45x10 90x10/2
ind handle upper lat pullovers 35x10 42.5x10 50x10 60x10
25min stepmill lss (post)

done for the day. back to the grind and growing. not really going to reverse diet out of this one and going to push really hard. going to take a couple of weeks to be able to push the training really hard so i dont get hurt but we are going to give it hell. going to be adding in a ton of insulin and push the cals and keep the cardio going.
anyway a successful showing with 4 first place finishes a 2d and a 3d in all my classes. missed the overall in 3 by 2 points and the judges told me that if i could bring the same conditioning with the same size and fullness i had here i would be damn near untouchable. so now we get to work. not a bad session today but i do have a ton of water on me and the pumps are stupid. hard to hold onto the bars and stuff. joints are holding up really well and no bad issues at all going on right now other than being water logged from the heavy eating.

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

[guns01]

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

yesterday

cardio/back/bis/cardio

40min stepmill lss(fasted)

oa sup pulldowns 5sets 10 reps
hs dy rows 100x10 115x10 130x10 145x10 160x10
hs fixed pulldowns 100x10 115x10 130x10 145x10 160x10
upper lat cable pullovers 5sets 10reps
cable face pulls 5sets 10 reps
hs preachers 5sets 10 reps.
40min incline treadmill lss (post)

done for the day. last day of prep cardio which i am super happy about since i hate doing freaking cardio so bad. but i will be right back at it again once the show is over. not having to do it damn near every single day day after day is a huge plus though. anyway, i havent been listing weights last couple of days on some things because the stacks arent marked that well. so i am pretty much just pinning the stack and going. to light move it up to heavy move it down haha. not to bad of a session in today. one lat was a tiny bit tight and aggervated either from chest yesterday or i slept on it funky but it went away after a couple of movements. i was starting to get alittle concerned i was going to have to shut the day down because it felt like it wanted to tear. great pump today and other than the lat issue early on and the calves still being beat up a really good session. going to be filling back in starting today with more carbs and more water. so this one we arent going for the super peeled conditioning that i normally get into because of the judges that are most likely going to be there. we are going for bigger and fuller while giving up a little conditioning. we shall see how it goes but i am big and full as fuck right now and getting better every day.

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

[guns01]

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

yesterday

cardio/chest/delts/tris/cardio

40min stepmill lss (fasted)

hs incline press 5sets 10reps
hs machine press 5sets 10reps
hs iso wide chest 5sets 10reps
mod cable cross 5sets 10reps
reverse peck deck fly 5sets 10reps
machine lats 5sets 10reps
rope press downs 5sets 10 reps
40min stepmill lss (post)

done for the day. the leg day ass kicker fatigue kicked in big time today. pump was cranking pretty damn painful but strength was no where near what it has been. i am actually surprised it lasted this deep into the home stretch since it usually falls off on me 2 weeks or so out. joints are still holding up really well and pretty much the only thing on me that is beat the hell up is my calves. i busted out the calf sleeves yesterday and today. got to get ahead of it before it gets to bad. all in all a really good session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/legs/cardio

40min stepmill lss (fasted)

seated leg curls 6sets 10 reps
adductors ss 6sets 10reps ss
abductors ss 6sets 10 resp
glute kickbacks 4sets 10reps
hs leg extensions 6sets 10reps
one leg leg press ss 4sets 10reps ss
machine leg press ss 4sets 10reps
hacks 4sets 8 reps
40min stepmill lss (post)

done for the day. went in dragging ass a bit but picked it up pretty quick. rolling into the home stretch here and trying to be easy but not pull back to much. everything feels pretty good and i am recovering pretty well so i went ahead and put in an extra leg day early in the week. great pump and like i already noted everything felt good and strong. no issues at all but after i got home and had my post workout meal i passed out for about an hour. good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

today

cardio/legs/cardio

40mih stepmill lss (fasted)

lying leg curls 6sets 10
adductors ss 6sets of 10ss
abductors ss 6sets of 10
leg extensions 6sets of 10
hacks 90x8 180x8 270x8 360x8
machine leg press 4sets of 10

done for the day. on a bunch of machines that i really dont buy off on the weights they have listed on them. the leg curls 100 feels like 300. still not to bad of a day in the books. everything felt really good and no issues at all. the pump was stupid. putting in a free meal for my final meal of the day today because i am dropping to much weight. so today is going to be a good day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
free meal
most likely going to be a burger fries and a small dessert

[guns01]

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

yesterday

cardio/chest/delt/abs/cardio

40min stepmill lss (fasted)

new incline machine press 8 sets of 10 (new machine and i cant remember the company. i ran the whole stack over 8sets though)
hs machine press 100x10 115x10 130x8 145x8 160x8 175x8
incline db pro flys 15x10 20x10 25x10 30x10
hs incline press 45x8 70x8 90x8/2
reverse pec deck fly 85x10 70x10 85x10 100x10 115x10/2
db lats 15x10 20x10 25x10 30x10
steep incline situps x10/4
40min stepmill lss (post)

done for the day. started out good and strong with no issues at all. did loose some strength near the end and it was a i hit the wall hard. still got a really good pace and pump going and i actually had to pull back a few times because i was moving between sets to quick. that's probably where i lost my strength in the end from. i did have a sugar drop issue post workout. my blood sugar dropped rock bottom and i am assuming it is from both pushing the tempo way to quick on top of the cardio burning off all the stored glycogen in my body. i can feel it coming on and it is pretty much what going into ketosis for me feels like. i get the electricity feeling in my mouth and then if i continue to push, i will start pouring the sweat and if i dont fix it i pass out. i wont say what my blood glucose was but i did have to add in 200g of ceral and a full sugar soda to get back safe. all in all a good day though

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

csrdio/back/abs/cardio

40min stepmill lss (fasted)

hs dy rows 100x10 115x10 130x10 145x10 160x8 175x8 190x9 205x8 220x8
hs fixed pulldowns 100x8 115x8 130x8 145x8 160x8 175x8
hs low rows 45x8 70x8 90x8 115x8 135x8 160x8
nat pullovers machine 90x10 135x10/3
hs ng rows 45x8 90x8 135x8 180x8
back extensions x10/4
standing cable crunches 70x15/4
40nin stepmill lss (post)

done for the day. well i got in and had forgot my damn headphones. so i did a couple sets and then knowing i had to do damn cardio, i shut it down and went and got them and came back. so i figured it was going to be a shitty day. turns out it went really well. nice strong and great pump. a little tired and ran down but still moved really good and everything felt surprsingly good. i would say a damn good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/legs/cardio

40min stepmill lss (fasted)

seated leg curls 90x20 105x20 120x10 135x10 150x10 165x10
adductors 160x10 180x10 190x10/4
abductors 80x10 90x10 100x10 110x10 120x10 140x10
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20
pendilum squats ss 90x8ss 180x8ss 270x8ss 360x8ss
sissy squats ss ss x10/4
leg press 100x10 200x10 300x10 400x10 500x10 600x10
40min stepmill lss (post)

done for the day. not to bad of a day but knee was a little bit ill tempered going in. it was actually aggervated the night before but loosened up with am fasted cardio and then tightened up again. i know 100% it is coming from all the cardio and their is no way to offset it since none of the other cardio methods get my heart rate up. i could do the prowler but it is god awful balls hot still and that in itself is a huge risk. anyway, only time it tightened up really bad was on the second set of pendilum squats and after that it was good to go. no crazy intensity techniques today other than the one super set which i hadnt planned on. the dude that has jumped on to train with me is god awful slow and i had to make up time. so i guess it was a win win. got to ditch him somehow he shortly though because he slows shit way down. all in all a good session. tomorrow is an off day with cardio only and a graston therapy session mid day. then i have an hour and a half drive each way to my son's football game. so friday is going to be rough.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

current supp setups and changes
50 tren a ed
100 mast p ed
100 proovi ed
50 winny ed
12.5 aroma ed
20 nolva ed
40 clen ed
50 t3
30 np thyroid
12.5 gw 501516

test came out today since i am due hormone labs next thursday

[guns01]

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

yesterday

cardio/chest/delts/abs/cardio

40min stepmill lss (fasted)

hs bench press 45x15 70x15 90x8 115x8 135x8 160x8
hs incline press 45x8 70x8 90x8 115x8
ng machine press 80x10 100x10 120x10 140x10 160x10
mod cable cross 20x10 25x10 30x10 35x10
bent over cable rear delt ss 10x10ss 15x10 20x10ss 25x10ss
cable side lats ss 10x10 ss15x10 ss20x10 ss25x10
machine crunches 40x15/4
40min stepmill lss (post)

done for the day. still rocking the same theme so far this week. strength is still going up and everything is feeling really good. a little tired and run down but not losing anything at all in the gym. got a little of the damn it i dont want to go to the gym because i am tired going on but once i get in there it's game on. that and i get a tad bit more carbs on my training days so that's motivation in itself to go train. did have a small elbow issue on one of the sets of presses but it was a fluke and didnt hurt afterwards at all. excellent pump and really good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/back/abs/cardio

40min stepmill lss (fasted)

hs dy rows 100x10 115x10 130x10 145x10 160x10 175x10 190x8 205x8 ds220x8ds 175x8ds 160x10s iso
hs dante stretch pulldowns 45x10 70x10 95x10/3
hs iso low rows 45x10 70x10 90x10 135x10
natilus pullovers 90x10 135x10/3
hs fixed pulldowns 5sec contract 100x10/4
ghr hypers x10/4
hs machine crunches 20x15/4
40min stepmill lss (post)

done for the day. cranking everything wide open now in the home stretch. big full but not quite as lean which is what we are going for with this run. still pushing for a tad bit more conditioning but not as extreme as usual. pretty damn good session in the books. cant put my finger on it but i am getting stronger and not losing any endurance atm and feel pretty damn good over all. little beat up and the normal aches and pains but 10x better than usual. all in all a good session in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/legs/cardio

40min stepmill lss (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x10ss 135x10ss ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
leg extensions ss ss70x20 ss85x20 ss100x20 ss115x10 ss130x10 ds145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10
adductors ss 140x10ss 160x10ss 190x10/4ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss140x10
one leg leg press 45x10 90x10 135x10 180x10 225x10
leg press 270x10 360x10 450x10 540x10
pendilum squats 90x8 180x8 270x8 360x8
30min stepmill lss (post)

done for the day trained with a buddy today who doesnt quite move as quick as i do and is not a big leg training guy. so the pace wasnt as good as i would have liked it to be but still a pretty good session. moved some pretty good weight around and drove a boat load of blood into the entire leg. other than him dragging ass no issues at all going on today and everything is still feeling damn good. that second session of cardio was a serious kick in the nuts but other than that a damn good day in the books. got the day off with cardio only tomorrow and a doc appt. so cals will be down a bit and i will get to rest some oh wait not all day, kid has a football game so my evening will be busy. still get the majority of the day to relax though

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/chest/delts/cardio

40min stepmill lss (fasted)

hs bench press 45x15 70x15 90x8 115x8 135x8 ds135x8ds 90x8ds 45x14
incline db press w/iso 25x10 40x10 50x10 60x10 70x10 80x10
ng machine press 80x10 100x10 120x10 140x10 160x10 160x8
peck deck flys ss 45x10ss 60x10ss 75x10ss 90x10ss 105x10ss
reverse peck deck fly ss45x10 ss60x10 ss75x10 ss90x10 ss105x10
db lats 15x10 20x10 25x10 30x10
30min stepmill lss (post)

done for the day. got pressed for time so i missed abs today. going to have to try and make those up during the week at some point. kind of crazy but even with the increase in cardio my strength is actually good and going up a bit. the gym change for a little bit also may have helped. no issues going on at all today and everything fired and felt really good. got a great pump going and felt damn good and strong. all in all a really good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guns01]

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

yesterday

cardio/back/abs/cardio

40min stepmill lss (fasted)

db row pull leg fwd 50x10 60x10 70x10 80x10 90x10 100x10
oa supp pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10
prone shrugs ss 45x10ss 90x10ss 135x10ss 180x10ss
chest supp machine row pg ss ss135x10 ss150x10 ss165x10 ss180x10
upper lat cable pullovers 42.5x10 50x10 57.5x10/2
hypers x15/4
standing cable crunches 50x15/4
30min stepmill lss (post)

done for the day. not to bad of a session at all today even though since it is a holiday weekend it was shit housed packed. so no programming for me today, i pretty much winged it hitting various grips and angles. felt damn good and strong and everything was clicking pretty good. i figured when i bumped up my cardio by 10min this am that it may run me down and hinder me a smidge but not at all. i do get about 3-4 hours between and i normally try to squeeze in a nap for 30-45mins in between which i was able to do today. all in all a good session with no real complaints at all. probably wont be hitting any deads or putting any significant loads on the spine until show time.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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

[guage]

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

its been awhile i forgot how informative your journal is. thanks its great information

[guns01]

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

yesterday

cardio/chest/delts/abs/cardio

30min stepmill lss (fasted)

hs incline press 45x15 75x15 90x8 115x8 135x8 90x15
hs incline machine press ng 80x12 100x12 110x12 120x12 130x12 140x12
hs machine press 100x10 115x10 130x10 145x10 160x10 175x10
incline db pro fly 15x10 20x10 25x10 30x10
db lats 15x15/2 20x15/2 25x15/2
reverse pec deck fly 40x15 55x15 70x15 85x15 100x15 115x15
incline situps x10/4
30min stepmill lss (post)

done for the day. shoulders were brutal painful going in today. i am pretty sure i slept on both arms back and forth all night and wrecked them. so that was a tad uncomfortable but it did loosen up as i moved deeper into the sets. still didnt feel great but still got my work in. strength wasnt to awful bad considering and pumps were nice and painful. other than the dead shoulders no bad issues at all going on so far. good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g 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
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