Follow Along G's Run to the NA's

[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

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/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

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/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

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

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

[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

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

[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

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

[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

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

[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

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