Follow Along G's Run to the NA's

[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.

[guns01]

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

yesterday

cardio/ins and outs/cardio

45min stepmill lss

track machine pull downs 4 sets 10
chest support machine row 4 sets 10
reverse peck deck fly 4 sets 10
shoulder press 4 sets 10
peck deck fly 4 sets 10
ng machine press 4 sets 10
45 min stepmill lss

done for the day. again after yesterday's plus up, weight didnt budge at all not even an drop. so got another 400g of carbs added in today and another 200 on sunday. probably pull down really low monday and tuesday and do a conservative load on weds depending on how i look. cob webs are slowly starting to get shook off a little bit and not feeling as bad but still ill tempered and very hungry. the plus ups have def increased my hunger. even though my guts are full as hell i keep getting grainier every day. in the home stretch now and cruise control is on.


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)

meal 1
2 slices dave's bread
1 cup jasmine rice
pre
20g extra cream of rice
post
no additional
meal 4
2 slices dave's bread
1 cup jasmine rice
meal 5
1 cup jasmine rice
meal 6
2 low carb tortilla
1/2 cup jasmine rice
meal 7
2 low carb tortilla
1/2 cup jasmine rice

[guns01]

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

yesterday

cardio/arms/cardio

45min stepmill lss

ind handle press downs 8 sets 10
face away rope extensions 6 set 10
rope hammer curls 8 sets 10
seat db curls 4 sets 10
tate press 4 sets 10
hs preacher curls 4 sets 10
30 min stepmill lss
20 min incline treadmill

done for the day. went out and trained with my buddy at his facility. kind of dicked me on the stairs though, i am spoiled by my normal climbers and they set me just right and as comfortable as possible. his not so much so i had to shut it down at 30 in. anyway mainly another moving blood around staying active and putting some work in. not run down as bad as last week but still feeling pretty beat up. got another carb plus up day again today but in all honesty it isnt doing shit for either pump or energy. the load for this show is going to be a ***** and i am thinking it is going to take quite a bit of log to push carbs in because i am so depleted out. either that or some super super high gi carbs. idk just yet and will have to play it by ear. cool thing is i am drying out like its cool over night and waking up tighter everyday. not holding water at all over night. getting close enough right now to feel it.


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)

meal 1
2 slices dave's bread
1 1/2 cup jasmine rice
pre
20g extra cream of rice
post
no additional
meal 4
2 slices dave's bread
1 cup jasmine rice
meal 5
1 cup jasmine rice
meal 6
2 low carb tortilla
1 cup jasmine rice
meal 7
2 low carb tortilla
1 cup jasmine rice

those last two meals with the low carb tortillas are freaking money. i am really digging those when i get them. i am seriously going to be adding that to the lineup for sure. also the wife suggested some koidak power waffles to make sandwiches with yesterday. i like those also but i didnt think adding in the sugar free syrup right now would be a good idea since i havent had any of that stuff in a while. it is really good on ground meat for a change on occasion also and gives a breakfast sausage taste to it. just a couple good notes for those following along and actually reading what i put out here

[guns01]

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

yesterday

cardio/legs

45min stepmill lss

seated leg curls 6 sets 10
adductors 6 sets 10
abductors 6 sets 10
leg extensions 6 sets 10
machine leg press 6 sets 10
lying leg curls 6 sets 10
sissy squats 4 sets 10

done for the day. dropped a couple more pounds and tightened up more, so second cardio was dropped for today and another refeed was put in place. didnt feel as crappy today but also didnt get a pump at all and kind of on the edge of cramping. not an electrolyte issue but more of an over use issue from the cardio i believe. a nice half rest day def did recharge the batts a little bit but then again i could be running on adrenaline haha. i havent noted but i have a tad bit of respitory issue going on with most likely a sinus infection. so i havent been using my cpap machine at all and i am not sleeping worth anything anyway. i am not a good sleeper to begin with but it is on a whole other level right now. i should have noted this when it started up but i forgot to put it into this log.


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)

meal 1
2 slices dave's bread
1 cup jasmine rice
pre
20g extra cream of rice
post
no additional
meal 4
2 slices dave's bread
1 cup jasmine rice
meal 5
1 cup jasmine rice
meal 6
2 low carb tortilla
1/2 cup jasmine rice
meal 7
2 low carb tortilla
1/2 cup jasmine rice

[guns01]

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

yesterday

cardio/delts/cardio

45min stepmill lss

reverse peck deck fly 6sets 10
machine press 6sets 10
machine lats 4sets of 10
cable rope face pulls 4 sets of 10
cable upright rows 4 sets of 10
45min stepmill lss

done for the day. kind of funny but i actually got a small pump going that lasted through the reverse peck deck and part of the shoulder presses. after that when moving to the lat work nadda haha. the tiny amount of glycogen in my body got squeezed out damn quick. not as brutal dragging ass today but still hurting pretty good. i did get therapy work done before going in to train, so that could be one of the reasons it wasnt quite as bad during. afterwards feet and ankles back to pain again. all good though, probably only have 3 maybe 4 days of cardio left in this prep. i can pull the straps up hat and head down and make it happen. i am anxious to see what i look like filled back in all the way. i am in damn good shape right now even flat as hell. still have all my lines and showing really well but filling back in should tighten the skin up even more and make everything pop. we shall see.


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

[guns01]

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

yesterday

cardio/chest/cardio

45min stepmill lss

incline machine press 6sets of 10
peck deck fly 4sets of 10
cable flys 4 sets of 10
ng machine press 4 sets of 10
30 min stepmill
20 min incline treadmill

done for the day. nice push some blood around limp around and get cardio in and get out. did the half stairs half tread again today to try and let up a little bit on my feet and calves. of course it was a no go and didnt help at all. i have resorted to putting bio freeze all over my feet ankles and calves before and after. it's all good though, i am getting it done and in a ton of pain but not letting up and not giving in. head down and drive on. got a therapy session to get worked on tomorrow. so hopefully she can help a bit. going to throw my time line off a bit but it's all good. dry out supps go in tomorrow as well.


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

[guns01]

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

yesterday

cardio/back/cardio

45min stepmill lss

oa supp pull downs 35x10 42.5x10 50x10/4
chest supp pg machine row 105x10 120x10 135x10/4
machine pullovers 120x10/6
oa machine row ng 100x10/6
track machine pull downs pg/ng 100x10/6 (switched grip back and forth between sets)
30min stepmill lss
20min incline treadmill

done for the day. final push is on us and we are rolling slowly and painfully as possible. i am spot on in shape now and basically just cruising at this point now. trying to move blood around and keep cardio up at maint to hold what i got. i am beat down and feel absolutely freaking miserable. i am not a complainer at all but man i am def a hurting unit. i dont want to get up and move around at all. still pushed pretty good in the gym today and really focused on driving weight back form and squeezing the muscle. not a drop of a pump to speak of either and i even had a refeed day today. i am so depleted out right now that it doesnt do dick but make me even more hungry. did split the cardio during the second session and may do so for the remainder as well. i got to get my lower legs fresh. i cant describe how bad my feet are right now. so bad i dont want to train standing up. plus up on carbs today will be noted at the bottom of my normal foods.


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)

meal 1
2 slices dave's bread
1 cup jasmine rice
pre
20g extra cream of rice
post
no additional
meal 4
2 slices dave's bread
1 cup jasmine rice
meal 5
1 cup jasmine rice
meal 6
2 low carb tortilla
1/2 cup jasmine rice
meal 7
2 low carb tortilla
1/2 cup jasmine rice

i scrambled the eggs and mixed that with my steak chopped up asparagus and rice then wrapped it in the tortillas. it was outstanding. that may be a mainstay addition to my offseason eating in the future with some cheese and other additions. i am also using the hell out of some hot sauce and buffalo sauces right now to push appetite down a little bit. sugar free root beer and peach tea in my water is also helping out quite a bit.

[guns01]

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

yesterday

cardio/arms/cardio

45min stepmill lss

cable press downs 4sets 20 6sets 10
cable extensions 6sets 10
oa overhead db extensions 4sets 10
bb curls 7sets 10
thumb over db hammer curls 6sets 10
machine preacher curls 6sets 10
45min stepmill lss

done for the day. got another drop in carbs and added in a little more t3. after having my bloods done and seeing how far down gh pushed my thyroid function on top of dieting is unreal. getting old really sucks ass. i am and have been getting lean as shit but it is def more of a struggle this go round after another year on my body. upper body joints feel pretty damn good. legs are sore as shit from yesterday and of course feet ankles and calves are still beat all to hell. funny thing is even after the addition of somewhere around 350 extra carbs thursday they burned right off. no real pump so to speak of at all today. arms did fill up a little bit but nothing close to what they normally do. got about another good 4-6 day push and i should be completely polished up and ready to kill it. next 2 days will be super low carbs and 2 sessions of cardio only with lots of rest hopefully.

supp addition
100mcg t3 ed
60mcg clen


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

[guns01]

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

yesterday

cardio/legs

45min stepmill lss

lying leg curls 40x10 50x10 60x10 70x10 80x10 90x10 100x10/2
adductors 100x10 120x10 140x10 160x10 180x10 190x10
abductors 80x10 90x10 100x10 110x10 120x10/2
sissy squats x10/6
machine leg press 6 sets starting half stack working each set all the way down to full stack. love this machine
reverse hacks 90x10 140x10 180x10 230x10
leg press 200x30 300x30 400x20 500x20 600x20

done for the day. had a nice drop in weight over the last 2 days and tightened up quite a bit. so we pulled the second cardio for today and added went up to 400g of carbs for the day. also made some slight supp changes as well. getting ready for a really hard push for the next 4-6 days tomorrow. leg session was kind of meh not to bad not to great. knees are a tad bit achy and worn out but still put some pretty good work in. detail is pretty damn good but they dont really want to work or move. nice little break on the day though and the calm before the storm so to speak. going to be dragging and miserable here for about a week.

supp additions
100 provi
20 halo


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
2 scoop hbccd
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
6oz purple potatoes
onions and mushrooms

carb additions for today only
2 kodiak power waffles
bumped pre and post up to 60g of cor
added 1 cup jasmine rice to all meals except 6-7
8oz red potatoes in meal 6-7

nice filling day for sure since tanks were on empty

[guns01]

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

yesterday

cardio/delts/cardio

45min stepmill lss

reverse peck deck 30x10 45x10 60x10 75x10 90x10/4
machine press 100x10 110x10 120x10 130x10 140x10 150x10
machine lats 60x10 70x10 80x10 90x10 100x10 110x10
face pulls 25x10 40x10 60x10 70x10 80x10 90x10
45min stepmill lss

done for the day. really really digging deep today. tanks are completely empty, flat as a pancake and feel like dead animal ass. i even took my son in to train with me to pace me, so i could get it done and move fluidly as possible. joints feel good, ok pump but man lower body is absolutely beat up from the pounding on cardio. i did try the split cardio approach once last week and it was a dismal failure. incline tread nor the eliptical get my heart rate up enough to do dick. so the suffering has to continue. grinding out the last couple of weeks and getting nasty. i am in damn good shape and pushing it to the limit and how i feel i know that i am right about there finally.


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
2 scoop hbccd
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
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/cardio

45min stepmill lss

peck deck flys 45x10 60x10 75x10 90x10 105x10 120x10/3
machine incline press 150x4 180x8 195x8 210x8 225x8 240x8 255x8
cable crossovers 15x10 20x10 25x10 30x10 35x10 40x10 45x10
ng machine press 100x10 110x10 120x10 130x10 140x10 150x10
hs decline press 45x10 70x10/2
45min stepmill lss

done for the day. another rough dragging ass of a grinder day. was def a hurting unit when i left the gym and fell asleep 3 or 4 times in my chair after. so i was literally wore out. got some pretty good work in but pump and strength are going down a bit. pushing as hard as humanly possible at this point but it is def a struggle. last 2 weeks are going to be a hard push low cals and a test of sheer will and determination. another day down and another day closer. new diet changes and increase in t3 for a little bit

supps
t3 75mcg ed


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
2 scoop hbccd
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
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back/cardio

45min stepmill lss

oa sup pulldowns 35x10 42.5x10 50x10 60x10 70x8 80x8 50x10(5sec holds)
meadows rows 25x10 50x10 75x10 100x10/3
incline db seal rows 25x10 30x10 35x10 40x10 45x10
db pullovers 60x10/4
one arm ng machine rows ss 100x10ss 110x10ss 120x10ss
trac machine pulldowns ss ss100x10/3
chest sup machine rows pg 90x10 105x10 120x10 135x10
45min stepmill lss

done for the day. felt pretty damn good today and trained with the mrs and my son. nothing crazy or fancy just straight sets moving as much weight as safely as possible and squeezing the crap out of the contractions. felt so good i was actually able to push the pace a bit which was awesome and considered throwing some giant sets in but 2 issues came to mind. 1- gym was pretty packed and 2-if i completely destroyed myself on monday it would most likely hamper the rest of my training week. still a really good workout and great pump and everything feels smooth. i did pull back 1 level on the stairs from 9 down to 8. my calves and feet cant take that beating 2x per day everyday and i am still burning almost an identical amount of cals.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1/2 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
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
1/2 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms