Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/cardio

hs low row 45x10 70x10 90x10 115x10 135x10x3
close sup grip pulldowns 70x10 85x10 100x10 120x10 140x10 160x10
sup grip bent rows 135x8 185x8 225x8 275x6 225x8
close sup grip low row ss 100x10ss 120x10ss 140x10ss 160x10ss
close pro grip low row ss 100x10 120x10 140x10 160x10
db pullovers 55x10 65x10 70x10 75x10
incline db seal rows ss 25x10ss 35x10ss 45x10ss
cable face pulls ss 35x10 ss42.5x10 ss50x10
20 min stepmill lss

done for the day. had docs appt this am so i had to push gym to later in the day. doc appt not so good. bloods are all dicked up from the rona and not taking my support supps for damn near a month and zero cardio. got to retest all of my blood counts again in a month to make sure they all come back into range. he wasnt concerned at all because of the virus and meds i had been taking.

training was much better today than last week. not so bad dragging ass at all and heart rate was a little bit lower. actually even though i was worn out from getting up so early i felt good and strong and got a great pump. everything other than a little bit of lower back issues is pretty damn good right now considering what i just went through. hoping for a good week and getting back into the swing again.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[MindlessWork]

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

monday

cardio/back

25 min stepmill lss

med sup grip low rows 100x10 120x10 140x10 160x10 180x10 200x10
close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
incline db seal rows 25x10 35x10 45x10 55x10 60x10 65x10
db pullovers 55x10 65x10 75x10 85x10
banded speed deads(orange heavy band) 135x2 185x2 225x2 225x1/10 (back to back with partner)
hs iso low rows 45x10 70x10 90x10 115x10

done for the day. had a hell of a time with cardio this am. it beat my ass big time and not in a good i am out of shape way. heart rate cranked up super high and chest burned like hell. so i pushed to 25 but i am pretty sure i over did it. going to have to pull way back until i am healed up. as for training i felt super strong but muscles dont feel right. all shaky and really weird but still got a really good pump. i actually pulled back quite a bit so i didnt either hurt myself of crush my recovery to bad. good first day back i hope.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

current supps
300 test c eod
200 mast p eod
30 np thyroid ed
25 t3 ed

Good to hear you are on your way back...hopefully you'll make a full recovery!

[guns01]

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

monday

cardio/back

25 min stepmill lss

med sup grip low rows 100x10 120x10 140x10 160x10 180x10 200x10
close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
incline db seal rows 25x10 35x10 45x10 55x10 60x10 65x10
db pullovers 55x10 65x10 75x10 85x10
banded speed deads(orange heavy band) 135x2 185x2 225x2 225x1/10 (back to back with partner)
hs iso low rows 45x10 70x10 90x10 115x10

done for the day. had a hell of a time with cardio this am. it beat my ass big time and not in a good i am out of shape way. heart rate cranked up super high and chest burned like hell. so i pushed to 25 but i am pretty sure i over did it. going to have to pull way back until i am healed up. as for training i felt super strong but muscles dont feel right. all shaky and really weird but still got a really good pump. i actually pulled back quite a bit so i didnt either hurt myself of crush my recovery to bad. good first day back i hope.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

current supps
300 test c eod
200 mast p eod
30 np thyroid ed
25 t3 ed

[MindlessWork]

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

Get better man!

[guns01]

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

update


been down with the covid since my last post. started out with a small head ache one day then it hit hard the next. head ache fever no taste no smell the whole 9 yards brutal. slept probably 20 or more hours a day for a week. after 6 days and losing a couple friends my age that had no underlying issues i called my doc up and told him the wife and i need meds and would take whatever would help get it done and over with as fast as possible. put us on ivermetcin z pac zinc a steroid and cough pill. day after first dose of ivermet and fever was gone. second dose and one more day and no longer positive and felt ok. still pretty jacked up right now but did manage to get into the gym for light legs on thurs and arms yesterday. going to give cardio a try tomorrow and see what happens. did also fire cycle back up this week as well. i hadnt taken anything since it started up.

will report back on monday on how the first real week back starts up

[MindlessWork]

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

Hey Gunny, good to see you and it has been a very long time since I last was here man. Forgot about this board and just reset my PW and put up an updated avatar. Awesome you are now the admin...congrats!

[guns01]

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

Nice one, but what is ts and y/ts?
Cheers
Nix

Sent from my SM-G998W using Tapatalk

y- yards
ts- tri set

[rnixon]

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

yesterday

cardio/legs

30min stepmill lss

stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
bb stiff leg deads 95x8 145x8 195x8 245x8
leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
leg press ts 200x6 400x6 600x6 780x6
leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
goblet squat 60x10 80x10 100x10 120x10

done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Nice one, but what is ts and y/ts?
Cheers
Nix

Sent from my SM-G998W using Tapatalk

[jolter604]

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

yesterday

cardio/legs

30min stepmill lss

stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
bb stiff leg deads 95x8 145x8 195x8 245x8
leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
leg press ts 200x6 400x6 600x6 780x6
leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
goblet squat 60x10 80x10 100x10 120x10

done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Legs must of been shaking like a crap game lol.
Great log

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/legs

30min stepmill lss

stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
bb stiff leg deads 95x8 145x8 195x8 245x8
leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
leg press ts 200x6 400x6 600x6 780x6
leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
goblet squat 60x10 80x10 100x10 120x10

done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Tuesday

cardio/chest/cardio

30min stepmill lss

cable cross 6sets 10
incline db press 25x8 40x8 55x8 70x8 85x8 100x10/4
incline db pro fly 20x10 25x10 30x10 35x10 40x10
flat db hex press 40x10 50x10 60x10 70x10
pec minor dips x10/4
20 min stepmill

done for the day. not pushing joints really hard so i kept the weight down a tad on the incline db press and flys. dont want tendonitus cranked up right into the start of my off season. so i am going close to failure and then doing a few good sets with it and shutting it down. strength is climbing pretty good and everything feels pretty good. i am getting sore as hell and it is lasting for 3-5 days though. so recovery isnt where it should be just yet. great pump and session today.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

monday

cardio/back

30 min stepmill lss

mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 120x10(5sec contract)
mag close ng low rows 140x10 180x10 200x10 220x10 240x10 120x10(5sec contract)
mag med sup grip low rows 160x10 180x10 200x10 220x10
db pullovers 60x10 70x10 80x10/2
incline db seal rows 25x10 35x10 45x10 55x10
hs stretch pulldowns 45x10 70x10 90x10

done for the day. need to get in here and get caught up on my log. my computer screen is broken at the hinges so it is a huge pain in my ass to get on my laptop. slowly ramping everything back up after coming out of the show and getting sick and losing two weeks. so slowly ramping food and training back up and working into intensity techniques again. that will ramp up as well. staying lighter and leaner is the goal this year so cals and carbs are going to be going up and down quite a bit. good session today and the pumps are stupid.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
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
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

supps
30mg np thyroid
25mcg t3
200 test c
50 tren a eod
50 mast p eod

[jolter604]

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

Tues/Weds/Thurs


Tuesday

was a traveling day. plan is 300g of carbs alternate beef and turkey meals.

i had 3 12oz diet dr peppers and 1 lrg sugar free red bull
1 gal of water

300g carbs
3 6oz turk meals
3 6oz sirloin meals
9 pieces asparagus

carbs
1 cup jasmine rice
2 slices dave's bread1
14g pb
meal 2
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 3
1 cup jasmine rice
1 ranch rice cake
2 cheddar rice cakse
14g pb
meal 4
1 cup jasmine rice
2 slices dave's bread
meal 5
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 6
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
14g pb

WEDs

3/4 gal water
1 cup coffee

300g carbs
2 6oz turk meals
4 6oz sirloin meals
9 pieces asparagus

carbs
1 cup jasmine rice
2 slices dave's bread1
14g pb
meal 2
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 3
1 cup jasmine rice
1 ranch rice cake
2 cheddar rice cakse
14g pb
meal 4
1 cup jasmine rice
2 slices dave's bread
meal 5
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 6
1 lrg french fry w/ extra pink hima sea salt
1 brownie
2 chocolate chip cookies
1/2 dyazide tab

Thurs

1 med coffee

4 caramel rice cakes
3 nutrigrain bars

every 2 hours
2 rice cakes
2 nutrigrain bars

landed in top 10. best conditioning of my life. judges and strangers told me that i had the best conditioning in the show. bad side is everyone else came to play. 5 weeks till next big dance..

friday saturday and sunday

45 mins each day step mill lss

back to normal training and cardio session monday

My nine year old recently got obsessed with those rice cakes and when I'm hangry at the park they taste amazing lol.


Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

Tues/Weds/Thurs


Tuesday

was a traveling day. plan is 300g of carbs alternate beef and turkey meals.

i had 3 12oz diet dr peppers and 1 lrg sugar free red bull
1 gal of water

300g carbs
3 6oz turk meals
3 6oz sirloin meals
9 pieces asparagus

carbs
1 cup jasmine rice
2 slices dave's bread1
14g pb
meal 2
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 3
1 cup jasmine rice
1 ranch rice cake
2 cheddar rice cakse
14g pb
meal 4
1 cup jasmine rice
2 slices dave's bread
meal 5
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 6
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
14g pb

WEDs

3/4 gal water
1 cup coffee

300g carbs
2 6oz turk meals
4 6oz sirloin meals
9 pieces asparagus

carbs
1 cup jasmine rice
2 slices dave's bread1
14g pb
meal 2
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 3
1 cup jasmine rice
1 ranch rice cake
2 cheddar rice cakse
14g pb
meal 4
1 cup jasmine rice
2 slices dave's bread
meal 5
1 cup jasmine rice
2 ranch rice cakes
1 cheddar rice cake
meal 6
1 lrg french fry w/ extra pink hima sea salt
1 brownie
2 chocolate chip cookies
1/2 dyazide tab

Thurs

1 med coffee

4 caramel rice cakes
3 nutrigrain bars

every 2 hours
2 rice cakes
2 nutrigrain bars

landed in top 10. best conditioning of my life. judges and strangers told me that i had the best conditioning in the show. bad side is everyone else came to play. 5 weeks till next big dance..

friday saturday and sunday

45 mins each day step mill lss

back to normal training and cardio session monday

[guns01]

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

yesterday/today/tomorrow

did my normal fasted cardio for 45 yesterday and that was it for the day.

so i am not sure what i will do once i get up there today but i am pretty sure i will do some walking between meals for sure because i always have issues with water esp on my feet and knees after traveling. may sneak in an am cardio session on the tread in the am and a pump session tonight and tomorrow. have to play that by ear and by how my body feels. dont want to throw a bunch of inflammation around. did a 200g carb day yesterday and actually felt pretty good all day long. i will def update like i normally do what the final plans for each day end up being and where i land weigh in and stage weight wise once i load all the way and dry out completely.
i do need to note that i am not shitting as much as i normally do even with the carb refeeds i have been having. i am a little bloated at the end of the day but it clears over night and i dry out completely. hopefully once i get in place i can get things moving along good and dont bloat up at all today and tomorrow. i normally only have a half portion of protein day of show with some rice cakes and nutrigran bars only. helps keep my waist down and not full.


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

carb plus up for the day (refeed)

today's plan is 500g of carbs through the day. going to be mainly jasmine rice, rice cakes and cream of rice.
tomorrows plan depending on how i wake up will be 1/2 that or up to 3/4s.