Follow Along G's Run to the NA's

[guns01]

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

monday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

sissy squat x11/4
bulgarian split squats x15 25x10 40x10 50x10/2
db stiff leg dead 25x15 40x10 50x10
incline machine press 105x15 120x8 135x5 155x10/2
pec deck fly 50x10/2
db overhead extension one arm 20x11/3
db lat top hold 10x11/3
incline situps 15x20/4
30min stepmill lss (post) level 11

done for the day. cruised through cardio with no bad issues over the weekend but my fasted one today was a little rough. the second post workout session wasnt as bad but still i am 100% on the struggle bus big time now. slow dragging ass, legs are heavy and calves are absolutely destroyed. i am dreading every single session now well i always dread them but now i am hitting the wall. training actually even though it hurts like hell and is brutal went well. a little dizzy here and there but still got through and got it knocked out. joints are beat up and sleep is now officially shit. feeling the grind 24/7. i am lean as shit which makes it even more painful. now for the final push for about 8-10 days give or take. today is last day for clen for this week before next weeks final push. let's get after it for 2 successful weeks.

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

[jolter604]

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

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

Man I hope you start feeling better man.

Olympiasolutions@protonmail.com

[guns01]

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

Man I hope you start feeling better man.

Olympiasolutions@protonmail.com

once the prep and reverse diet is over i will be firing wide open and good. getting through that process is brutal once bodyfat gets so low and fatigue buildup is so high.

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

assist pullups 100x10 80x10 72.5x10/2
chest support machine rows pg 105x15 120x10 137.5x10/2
machine pullovers 105x15 122.5x10/2
free motion cable curls 15x15 20x10 25x11/3
hs preacher curls 25x5 35x5 45x11/2 45x9
cable upright rows 20x10 25x10 30x11/3
machine crunches 50x21/4
30min stepmill lss (post) level 11

done for the day. in a ton of pain today and pretty well wrecked across the board. not hurt but again heavy legs and legs are smoked as well as glutes are sore as shit. so both cardio sessions were shit and broke my ass off. training on the other hand even though joints are also beat to hell and sore as fuck went good. pretty much zero pump though, it will come on faintly but it doesnt last at all. strength is holding pretty good and endurance isnt falling off just yet but we are knocking on the door for sure. i passed out for about 45mins after yesterdays session pretty hard so i am figuring actually i know i am in ketosis and all the carbs i am taking in are burned off before training is even close to being done. i am slowly pulling off that last little bit of fat with about i would say maybe 2-3lbs left give or take. so we are in a pretty good place as long as i can push a little bit harder. pulled clen out today for the week to add back in next week for the final really hard push. also lowered test a smidge as well to dry out even more. day off tomorrow with just 2 cardio sessions. so hopefully i can get some recovery in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

25 test p ed
50 mast p ed
50 tren a ed
50 win
50 var
100 provi
10/10 halo
6iu gh daily
12.5 aroma ed
20 nolva ed
37.5 mcg t3
150 ed semi
gw 501516 12.5 ed

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11/level 9 1/2 each

leg press 90x15 180x15 270x10 370x10/2
walking lunges x13/2
def pushups x15/2
db skullies 20x11/2
rope press downs 35x13/2
cable rope face pulls 42.5x11/3
rope crunches 57.5x21/4
30min stepmill lss (post) level 11/level 9 1/2 each

done for the day. as noted had to pull back on cardio speed a little bit and going as long as i can at highest level. making it a little over half way before cutting the levels down. legs are wrecked so bad that if i continue to dig the hole deeper, i wont be able to hit the stairs at all. still making progress so, i dont think it will be an issue in the long run. trained with the whole family on the holiday today which is always a plus even though i am as ill tempered as a sore tail cat. got in a pretty good session with no crazy issues other than fatigue and not getting a pump hardly at all. sleep has continued to be more shitty than usual but still getting right around 7 hours interrupted sleep as of right now. not on cruise control just yet but maybe in the next 5 days or so. another one 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
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
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/level 9 1/2

glute ham hypers x11/3
shoulder width pulldowns 70x15 85x10 102.5x10/2
ez bar cable curls 30x11/3
cable rope twist curls 25x11/3
freemotion y raise 10x11/3
machine crunches x21/4
30min stepmill lss (post) level 11/level 9 1/2

done for the day. still going with pulling back on the cardio speed a bit with my legs not recovering properly. making it a little over halfway each session, i think i made it to 18min fasted and 17 post. the post session is normally much easier for me since i am better hydrated and have alittle bit of food in me. still sucks ass though. today's training is pretty much the easiest of the week with nothing really crazy going on. so that's always a plus. no strength drop at all but still barely any pump whatsoever but got it done nonetheless. it's getting brutal but the finish line is in sight. got cardio only over the weekend and hopefully lots of rest. then one final push hard and done.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
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/level 9(1/2)

sissy squats x12/4
db bulgarian split squats x15 25x10 40x10 50x12/2
db stiff leg deads 25x15 40x10 50x12
machine chest press 105x15 120x8 135x5 160x10/2
pec deck fly 50x12/2
one arm overhead tri extensions 20x12/3
db lats top holds 10x12/3
incline situps x20/4
30min stepmill lss (post) level 11/level 9 (1/2)

done for the day. cardio is def set in and kicking my ass big time haha. i ride the struggle bus in, during and leave on that bad boy at the end. i do have a pretty good system going though. i hit the steps rest for about 5 tan and roll out. then back in after a few meals. helps with a small amount of fatigue management but at this point it is just a grind from the time i get up till bed. strength is still not failing off and hitting progressions so far but their is absolutely zero pump. i am basically just moving water around and burning cals and that's about it. sleep has went to shit with about 6 hours or a little more a night and i feel like dead animal ass completely now. so that puts me on point for where i should be. next 8 days will be hood up head down and finish the race.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
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 11-12 (1/2 each)

assist pullups 100x10 90x10 75x10/3
chest support row pg 105x15 120x8 140x10/2
machine pullovers 105x15 125x10/2
free motion curls face away 15x15 20x10 25x12/3
hs preacher curls 25x5 35x5 45x12/2 45x10
cable upright rows 30x12/3
machine crunches 50x22/4
30min stepmill lss (post) level 11-9 )1/2 each)

done for the day. not going to comment on cardio because it is the same every day. i dread it, it beats the shit out of me but i get it done. second session is a tad bit better but not by much. i will say that i am not burning anywhere near the cals since my heart rate has gotten so low from being in shape. i am averaging the low to mid 130s for the duration of the sessions when i was cruising at the top end of 140s earlier. hell my resting heart rate is dropping into the 40s at night during sleep now, so i am in damn good cardio shape. training today was the usual with no pump hardly at all. did get a little bit going in lats and biceps but it faded just as quick as it came on. small amount of joint pain but nothing crazy and i am not pushing that hard but still, they are dry as all hell. not to shabby day though. got a cardio/rest only day tomorrow, so hopefully i can get some good rest in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/csrdio

30min stepmill lss (fasted) level 11-9 (1/2)

leg press 90x15 180x15 270x15 380x10/2
walking lunges x14/2
def pushups x17/2
db skullies 20x12/2
cable rope pressdowns 35x14/2
cable rope face pulls 42.5x12/3
cable rope crunches 57.5x22/4
30min stepmill lss (post) level 11-9 (1/2)

done for the day. heart rate and breathing are spot on with the cardio but legs are heavy as shit and beat all to hell. still getting it done and knocked out but it is def draining me out right now. a few more hard days of pushing and i should be able to either cut it back or pull it all together. which will be a happy day. i did do a 400g carb up on weds and it was gone before i even trained. my body just burned completely through it like nothing and still no pump hardly at all. strength and endurance are still there but pump and energy are still in the shitter. all in all a successful day in the books with nothing really crazy going on.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

100 mast p ed
75 tren a ed
50 win
50 var
150 provi
10/10 halo
6iu gh daily
12.5 aroma ed
20 nolva ed
37.5 mcg t3
150 ed semi
gw 501516 12.5 ed

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11-9 (1/2)

hypers x12/3
med gp pull downs 70x15 85x12 105x10/2
ez bar cable curls 30x12/3
cable rope twist curls 25x12/3
free motion y raise 10x12/3
machine crunches x22/4
30min stepmill lss (post) level 11-9 (1/2)

done for the day. clen went back in today but didnt really impact cardio any more than it already is. even better breathing but legs still feel like logs and sweating like a mad man. the way this block of training was set up was to start the week off hard and taper down by the end of the week to try to off set some fatigue and get a little better recovery. so today wasnt to awful bad but i did pull out all carbs for the day. not that i have had any carbs left in my to burn for fuel. went from no pump to absolutely no pump at all whatsoever. weighing in at a super low 212 right now but pretty well bone peeled and drying out slowly. should be a pretty good look. now just the finishing touches with cardio depleting all the way out and filling back in again to polish it off. it may or may not back fire on me but i am going to do a little experiment with drol over the next few days to see if i can sneak in a little more hardness and fullness.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

100 mast p ed
75 tren a ed
50 win
50 var
100 drol
150 provi
10/10 halo
25 aroma ed
20 nolva ed
50 mcg t3
gw 501516 12.5 ed

[guns01]

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

Sat/Sun

cardio

sat

30min stepmill lss (fasted) level 11-9 (1/2
30min stepmill lss (later in day) level 11-9 (1/2)

zero carb day looked like this:

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
1tbl spn pb
meal 4(post workout
2 scoops whey iso
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
onions and mushrooms
lrg green salad w/vinegarette

Sunday

cardio

30min stepmill lss (fasted) level 11-9 (1/2)

adding carbs back in to fill back out since friday and saturday were zero carb days to fully deplete.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
2 slices ez bread
100g jasmine rice
28g rice cakes
1 cup green vege
meal 3
2 scoops whey iso
30g cor
1tbl spn pb
meal 4
2 scoops whey iso
2 slices ez bread
100g jasmine rice
28g rice cakes
meal 5
2 cups egg whites
2 slices ez bread
100g jasmine rice
28g rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
100g jasmine rice
28g rice cakes
meal 7
8oz sirloin
2 slice daves killer bread
100g jasmine rice
28g rice cakes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

rp programming

sissy squats x13/3
bulgarian split squats x15 25x10 40x10 50x13/2
db stiff leg deads 25x15 40x10 50x13
incline machine press 105x15 120x10 135x4 150x4 165x10/2
pec deck fly 50x13/2
one arm overhead db extensions 20x13/3
db lats pause 10x13/3

done for the day. show is complete and cracked the top 10 again and way better than last year. so not a win but a win nonetheless for conditioning and package. took off 2 days kind of but was back in doing light cardio and moving blood around over the weekend. put on a ton of water weight even though i did everything i possibly could to stop it from happening. drying out and then rehydrating gets me every single show and it sucks ass and takes forever to get off. back to the grind and starting back over. i may have a free meal ed for the week possibly or i may not it depends on how i feel.
went pretty hard today on the rp programming and i will prob pay for it. the pump was stupid painful but strength was good. didnt feel to bad at all but i have a feeling i will be crippled. cool thing now is i am not on a time line, i only have to train and do cardio 4 days a week and i can rest and recover. no stress at all which is great because my kid is about to roll into football and his senior year. so i will be running around like a mad man and sitting in brutal heat. good day in the books for sure.

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

Tues

rp programming/cardio

incline situps x20/4
assist pullups 100x10 90x10 80x5 72.5x10/3
chest machine row pg 120x15 135x10 142.5x10/2
machine pullovers 105x15 120x5 127.5x10/2
freemotion curls 15x15 20x10 25x13/3
hs preacher curls 25x5 35x5 45x13/2 45x11
cable upright rows 20x10 25x10 30x13/3
machine crunches 50x23/4
20min eliptical lss level 10-5 (1/2)

done for the day. i called it, i am sore as hell but not completely wrecked. other than starving like marvin and being lethargic as all hell everything is running and firing pretty damn smoothly. have been having a little bit of normal food once or twice a day for this week just to relax finally and recover as well as not piss the wife off anymore. she always gets frustrated when i go right back in full bore immediately after a show. so i did chicken tacos on monday and turkey spagetti as a meal on tuesday. so i am still weighing and measuring my foods just doing some things i normally wouldnt eat. pumps and strength are insane and i cant wait to get back going wide open without risking getting hurt. another good 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
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

rp programming/cardio

leg press 90x15 180x15 270x10 390x10/2
walking lunges x15/2
def pushups x18/2
db skull crushers 20x13/2
cable rope pressdowns 35x15
cable rope face pulls 42.5x13/3
cable rope crunches 50x23/4
20min eliptical lss level 10-5 (1/2)

done for the day. another good solid day in training. everything is firing and feeling pretty damn good with no crazy issues right now other than holding a tad bit of water still. i am still a little tired lethargic and ran down but that's completely from grinding my body into the ground for over 20 weeks. getting solid sleep in again now and a nap as well. actually getting probably a little over 8 hours of sleep per day. so no real bad 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
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

rp programming/cardio(deload)

sissy squats x10/3
bulgarian split squats x15 25x10 40x10 45x10/2
db stiff leg deads 20x15 30x10 45x10
incline machine press 105x15 120x10 135x4 150x10/2
pec deck fly 40x10/2
one arm overhead db extensions 20x10/2
db lats top hold 10x10/2
incline situps x15/4
20min stepmill lss level 10-8 (1/2)

done for the day. we are supposed to be doing a full deload right now but i am doing it modified. i know i cant crank back up wide open just yet but since i pulled back training during peak week and pretty much took the end of that week off. i figure i could come back in and do a small deload as opposed to going into full deload. not going to failure and lowering the weight a little bit should be more than enough to recover before jumping back into a feeder week next week. i did also add back in the stairs this week. i am still holding a tad bit of water from a combo of loosing up my eating and having a free meal every day last week and only doing the eliptical for cardio. so i opted to switch that back in until i get the water back off completely. other than that pretty damn good session and the pumps are excellent. dealing with a little bit of lower back pain going on but other than that everything else is spot on and good to go. diet is 100% now and i am only running hrt for a little bit to clean up health for a while

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