Follow Along G's Run to the NA's

[guns01]

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

friday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 40x15 60x15 80x12 95x10
assist pull ups 72.5x10/3
bb shrugs 135x15 185x5 195x10/3
db preacher curls 10x15 15x12 20x12/3
incline db curls 15x12/3
incline situps 20x15/4

done for the day. cardio was usual and fatigue buildup is really set in. super dragging ass today. not in a ton of pain but def ran down pretty bad and feeling really tired. actually once i got started moving the training wasnt so bad. hit all the progressions and actually felt pretty strong. body is running weird, if i feel run down then strength is good but when i dont the weight feels heavy as shit. kind of going ass backwards atm. joints are still holing up and pumps are still solid. so all in all a successful week in the books. going to hit the cryo tank this weekend and get a little recovery going on i hope.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming

30min stepmill lss (fasted) level 11

bb walking lunges x15/2 40x15 70x15/2
rogers squats 90x15 180x10 270x4 285x10/2
ssb good mornings x15 85x10 115x10 150x10
def pushups x15/2
incline db press 25x15 40x10 50x15/2
db skullies 20x18 20x15
prone shrugs 45x10 90x6 135x4 150x12/3
machine crunch 50x18/4

done for the day. cardio well is cardio breathing and heart rate are on point and still improving. legs and body fatigue not so much. so here is the funny and it wrecked my entire day on sunday and pretty much all of monday. happy brownies arent legal in my state but we do have the d8-9 and a few other things. my wife is a vaper so we go into the shops all the time and i get samples of those things from time to time to help me sleep. well the dick head working said hey man, try this out it will help you sleep and you will feel awesome the next day. low and behold i had 1/8 of the bar, not 1/4 not 1/2 but 1/8, so basically a tiny piece. within an hour i was ready to go to bed and when i stood up i couldnt stand up or walk straight and had to hold onto the counter to take my fiber. went to bed and slept for about 10 hours when the mrs finally woke me up. i was fucked up all day long and pretty much slept the whole day and was unable to do cardio, walk or anything. a complete wash of a day. fast forward to today and it was still lingering when i did cardio but had eased up a bit. i swear on everything on the planet i will never ever ever do that shit again. it didnt make me sick or do anything bad but not being able to do anything is annoying and miserable.
training session went pretty smooth today even with that bs going on. dragging ass is going to be the theme i believe to the finish line but once in and moving it isnt so bad. then when its over back to the drag haha. all in all a good day with good strength and pump with no big complaints at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming

30min stepmill lss (fasted) level 11

hs iso pull downs 45x15 70x12 90x6 97.5x10/3
two arm db rows to hips 25x15 40x10 55x5 60x13/2
hs iso low rows 45x15 70x10 90x4 97.5x10/2
db spider curls 10x15 15x15/3
incline db lats 15x13/3
hs machine crunches 10x18/4

done for the day. same same with the cardio. breathing is good and fatigue is bad haha. the dreading of the cardio is always there but man it is extra brutal but we are still crushing it. i do this session at a different gym which is a nice change. some people dont like not having a crowd but i love it. only 3 people in there when i went in. so no wait and no dodging dumb asses with tripods or taking up space. well even when it is packed they dont allow that in that particular facility and the manager is a beast with the rules. got in dragging but once i got warmed up and going it was almost a breeze. the bent over rows and the low rows crush my guts and i thought the whole time i was going to puke but i made it. something i noticed today is that my heart rate is recovering super fast between sets for the majority of movements. literally only a min or two tops and it's back down under 100. all in all a good session with no serious complaints at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 390x10/2
wide stance belt squats 90x15 180x10 270x4 285x10/2
hs bench press x15 25x15 45x8 70x4 77.5x10/2
single arm cable tri pressdowns 10x15/2 15x15/2
overhead machine tri extensions 137.5x10/2
db lat super rom 10x15/3
cable rope crunch 57.5x18/4

done for the day. cardio is running with the same theme. riding the struggle bus today and not in back but all the way in the front seat. super compressed time line since i have a therapy appt this afternoon. so dragging ass while going balls to the wall. still pretty blown away that even with the hefty fatigue build up and feeling like pure dead animal ass my heart rate recovery is super fast and breathing comes back quick as well. just running on zero drive and energy. tough mindset and drive are the only thing that can push past this shitty funk. still hitting all progressions and strength really hasnt taken a hit at all. did increase the clen to 80 this week and dropping fat pretty damn well. kind of annoying when people point out that wow you are getting lean when you are completely covered up. i know most are just being nice but my mood is not the best and i am not really feeling the explain everything i do for no reason at all. enough rant for the day. got an appt out of town on friday so this is a 4 days back to back training week and my friday cardio session will be ass crack early. so going into the weekend is going to be a kick in the nuts.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp changes

clen increase to 80mcg 2on 1 off

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x15/2 40x15 70x16/2
rogers squats 90x10 180x10 270x4 290x10/2
ssb good mornings x15 85x10 115x10 155x10
def pushups x16/2
incline db press 25x15 40x10 50x16/2
db skullies 20x19 20x16
bb bent over shrugs 135x15 155x10/3
machine crunches 50x19/4

done for the day. cardio wasnt to awful bad today which was a surprise esp since i was beat down bad on sunday. i am anxious to see how long i can push this hard into a fatigue def before it gets to bad. which i did lose a day last week so that slowed it down a bit. i also got a nap in on sunday also before hitting cardio. session went pretty good today but took way longer than i wanted. well i went in feeling good and then after the lunges and squats i was broke off. had to wait on the rogers squats on some jack ass messing around for over an hour. he was on there when i got there and didnt finish up till i said something. other than that everything else ran pretty smooth. little bit of cramping but not a hinderance. strength is not to bad but fading a little and pumps were good. legs blew up quick and are going to most likely hurt all week. good thing i get weds off this week and dont have to train all my days back to back.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming

30min stepmill lss (fasted) level 11

hs iso pulldowns 45x15 70x12 90x5 100x12/3
two arm db rows to hip 25x15 40x10 50x5 60x14/2
hs iso low rows 45x15 70x10 100x10/2
incline db spider curls 10x15 15x16/3
incline db lats 15x14/3
hs machine crunch 10x19/4

done for the day. cardio actually wasnt to bad but legs are as i expected wrecked. not wrecked they are absolutely destroyed. so that wasnt comfortable at all. they made my warm up rolling and stuff very very painful to say the least. trained with my son since he is out of school and he should be able to hit it with me for the duration of my prep now. so it should help me pace and keep going pretty good. not a bad session at all today and no real issues at all to note. strength is pretty good and pumps were on point. joints are holding up nicely atm and no complaints so far this week. so i would say a successful day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x12 400x10/2
wide stance belt squat 90x15 180x10 290x10/2
hs bench x15 25x12 45x8 80x10/2
one arm cable tri pressdown 10x15/2 15x16/2
oh machine tricep extensions 145x10/2
db lat super rom 10x16/3
cable rope crunch 57.5x19/4

done for the day. cardio was actually not to bad today which prob came from the day off yesterday with cardio only. weds cardio on the other hand was a struggle to say the least. not dragging ass as bad today as earlier in the week but still feeling a tad ran down. was actually running behind my timeline today which made me push the pace a bit faster than i like but it did show me my cardio conditioning is pretty damn good right now with the weights and no real crazy strength drop off today either. so everything went pretty damn smooth and actually better than last week. all in all a pretty damn good session with one to go for the week. got a free meal coming up on saturday and will be hitting the cryo tank as well. still using the alpha stim at least 3x per week on the ears and will slowly increase it to 4-5 etc... may up the intensity by eod increases as well. pretty happy with progress so far

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming(semi deload)

30min stepmill lss (fasted) level 11

walking bb lunges x15/2 40x12/2 60x12/2
rogers squats 90x15 180x10 270x10/2
ssb good mornings x15 85x10 115x10 140x10
def pushups x15/2
incline db press 25x15 40x15/2
db skullies 20x15/2
bent over bb shrugs 135x15 140x10/3
machine crunches 50x20/4

done for the day. cardio wasnt so bad this am and actually didnt feel crazy fatigued at all but damn if it didnt get me during training. the lunges are just a complete home wrecker across the board. i would rather do high rep heavy squats to be completely honest. legs are most likely going to be wrecked for the week and since i have to train without a mid week off day, the week is going to be brutal. strength was sitting pretty damn good and since i am semi deloading, i had to keep the reins pulled back as tight as i could. i actually pushed the pace a bit to make it a little harder without getting close to failure. getting leaner by the day and it shows and the cool thing is i wake up bone ass dry and by the end of the day even though i am full of water i fill out and pop more each and every meal. so everything is clicking as it should be. glucose levels are also staying pretty good so insulin sensitivity is on point. other than being tired i am feeling good and on time as of right now.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming(semi deload)

30min stepmill lss (fasted) level 11

hs iso pulldown pg 45x15 70x12 90x10/2
hs iso row ng 45x15 90x12 135x10/2
hs iso low rows 45x15 90x10/2
incline db spider curls 10x15 15x15/3
incline db lats 15x15/3
hs machine crunches 10x20/4

done for the day. no clen in the picture today so cardio wasnt as brutal but still sucked balls. legs are heavy which i expected but not to crazy beat up. had to train at a base facility today for the hs machines in my programming and even though we made plans to avoid the crowd i forgot about the holiday. so it took forever and i warmed up cooled down warmed up cooled down. we literally had to wait on every piece of equipment. still got a pretty good pump going but cant note strength since it is a semi deload and not going near failure. all in all an ok session with no really bad complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
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/rp programming(semi deload)

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x12 360x10/2
wide stance belt squats 90x15 180x10 270x10/2
hs bench x15 25x15 45x12 70x10/2
one arm cable pressdowns 10x15/2 15x15/3
machine tricep extensions 130x10/3
db lats extreme rom 10x15/3
rope crunches 57.5x20/4

done for the day. cardio was a little rougher today but gutted it out. the clen i swear makes the breathing so much better but damn if it doesnt make everything else hurt 10x more during the cardio. i did have a little knee issue walking around the gym yesterday where it tightened up and popped on me. only a brief pain but it stayed pretty tight after that, so i was kind of worried it would be an issue during cardio and training today but ended up not bothering me to bad. tight but not any pain, i guess it's good that i am not pushing close to failure this week so it can kind of heal up a little bit. well i dont think i actually hurt it so much as some scar tissue may have broke loose or the muscles just tightened up on me more than usual. felt pretty damn good today for a change and strength was soldi as well as the pump. running pretty smooth this week and havent hit the struggle just yet. the 4 straight days will prob hit me tomorrow or by saturday. got a free meal most likely coming up on saturday so that's def something to look forward to. all in all a good day and week so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
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/rp programming/cardio

30min stepmill lss (fasted) level 11

sissy squats x10/4
bulgarian split squat 25x15 40x10 50x10/2
db stiff leg 25x15 40x10 50x10
incline machine press 105x15 120x8 135x4 150x10/2
pec deck 50x10/2
oa overhead db extensions 20x10/2
db lats top hold 10x10/3
incline situps 10x20/4
20min stepmill lss (post) level 11

done for the day. and i have fired up the double cardio but not on the struggle bus just yet. it will probably take a few days to kick in and kick my ass haha. with how programming is set up on paper monday looks like the worse of the week but we will see as fatigue sets in. i am pretty depleted though because i do get a little dizzy here and there which comes on when carbs get low and i am burning off way more than i am taking in. pretty good strength still and pumps were good. all in all a pretty good start to the week so far. making some slight supplement changes as well but only increasing the t3 by 12.5 and clen by 20. i will update the list when all the other stuff goes up as well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
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/rp programming/cardio

30min stepmill lss (fasted) level 11

assist ng pullups 100x10 90x10 80x10/2
machine rows pg 105x15 120x10 135x10/2
machine pullovers 105x15 120x10/2
free motion curls 15x15 20x10 25x10/3
machine preacher curls 25x10 35x10 45x10/3
cable upright rows 25x15 30x10/3
cable crunches 57.5x20/4
20min stepmill lss (post) level 11 (not my normal stepmill)

done for the day. cardio wasnt crazy bad this am but the clen and yohimbine has me sweating like a mad man. breathing was actually great but legs are heavy as shit but not sore like i figured they were going to be. strength was down a little bit but not bad and pumps were really good. actually kept a pretty good pace going today and not dragging ass once in the door and moving. idk just yet but i am pretty sure i will be beat up when i get out of bed tomorrow. that second set of cardio i had to do on a different stepmill and it's not as friendly on the back and calves as my normal one. the steps are more narrow and the angle is a little different. still got it done though. not a bad day at all. got double cardio tomorrow and graston therapy session. so technically an off day but not an off day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
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/rp programming/cardio

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 360x10/2
walking lunges x12/2
def pushups x15/2
db skullies 15x15 20x10/2
cable rope pressdowns 35x12 35x12/2
cable face pulls 42.5x10/3
machine crunches 50x20/4

done for the day. well the cardio struggles bus finally hit me. legs are heavy as shit and calves are all fucked up with the feet being equally tender. so we are hitting that point of pain 24/7 now. day off on weds with graston therapy which helped until i did my fasted session which pretty much erased every bit from my lower body. sucks ass big time and i would say completely mental to push through. training and second session went much better though. well strength was in the shitter because my joints are starting to get dry and hurt from bodyfat and estrogen being low. having to pull knee sleeves up and use them now as well. it sucks but it is a good sign that i am on track. i am hoping that i can push for maybe another 12-14 days and then go into cruise mode to finish out strong. i wont say a great day but a successful one.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

50 test p ed
50 mast p ed
50 tren a ed
50 win
50 var
25/26 provi
10/10 halo
6iu gh daily
12.5 aroma ed
20 nolva ed
37.5 mcg t3
150 ed semi
100mcg clen 2on 1 off
10mg yohimbine ed
gw 501516 12.5 ed

[jolter604]

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

I miss HGH
I need to get back on it.
And tren
That's a great stack.


Olympiasolutions@protonmail.com

[guns01]

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

I miss HGH
I need to get back on it.
And tren
That's a great stack.


Olympiasolutions@protonmail.com

i keep gh in pretty much year round. i did run into to some pretty bad insulin resistance this year that has been a pain in the ass to get under control. i actually kept slin in for the majority of the year which i normally dont do to keep it somewhat in check while growing and added in semiglutide for the prep. not feasable for the off season but damn if it didnt bring it back into perfect range pretty quick.

these hard runs and pushes make me feel like absolute dog shit though. idk if it's the compounds, fatigue, or super low body fat or a combo of all but it is a miserable experience to say the least