Follow Along G's Run to the NA's

[guns01]

yesterday

cardio/pull/abs/cardio

35min stepmill lss level 9(fasted)

prone rows 45x15 95x10/3
assist pullups 112x10 95x10/3
db pullovers 40x10 50x15/3
eagle rows 150x8 190x8/3
db preachers 35x8+4p/3
planks 30sec/4
machine reverse crunches 50x10/4

done for the day. spot on the back was still a little tender today but no issues at all with it training. actually i think that when i started getting a pump going it flushed out the area because post training even after cooling down it wasnt sore. increased a little bit on the curls today but after set one the strength dropped off a bit. i had to rest a little longer to be able to hit the rep ranges. pullovers are still feeling really good other than getting a cramp in my tris and had to adjust so i was using lats properly and not cheating with triceps. other than that a smooth run for the end of the week. happy so far with progress.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.mxlbc2r0jezz

[guns01]

Thurs

cardio/legs/abs/cardio

35min stepmill lss level 9(fasted)

seated leg curls 60x20 80x20 100x5 130x5 160x8 ds160x8+10p 20sec iso
adductors 105x15 130x15 145x15 160x15
bear squats 45x15 90x10 180x10 270x4 360x4 450x8/3
leg extensions 85x5 100x5 rp135x10rp x6rp x4rp x3rp x2rp
bulgarian split squats 20x5 30x5 40x5 ds50x8ds 40x8ds 30x8ds 20x8ds x8 (8sec iso each drop)
db stiff leg deads 50x10/2

done for the day. as per usual took a bit to get going on this one but once warm and moving not to bad of a session. everything felt good so i didnt pull back on any weight and actually moved up on a couple movements which is a win. didnt want to push the squat movement though so i kept it the same and added another set to it. same with the bulgarians. feeling pretty good overall right now with no really crazy issues going on. i do need to note that weds was double cardio and pt work. the note is the pt got in on the area that is the biggest issue but in doing so he made that area and my neck sore as shit. that was very uncomfortable during training. all in all a good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.ux4aziivv9izz

[guns01]

yesterday

cardio/push/abs/cardio

35min stepmill lss level 9 (fasted)

incline db press 25x20 45x15 55x8 65x8 75x8 60x12
machine press 160x8 180x8 200x8 170x12
machine flys 60x10 80x10 100x10 120x10
stretch pushups x16 x12
db rear lats 20x15/4
db y raise 20x12/4
incline db kickouts 35x13/2 35x11/2
spider walks x3/3
machine crunches 50x10/4
20 min stepmill lss level 9 (evening)

done for the day. forgot to note yesterday that we pulled the evening cardio session which was nice on top of all the food. i am not starving to death btw which is a plus. i am also not crippled beat up right now either. i am in pain and legs are heavy but not crippled like usual. weight jumped up 5lbs from yesterday and i spilled just a little bit but not to bad. it all came off after am cardio. going to have to play around with timing on this one because i am not reacting to carbs in the usual way. all in all a pretty good session today. shoulder pain was minimal which is great. strength of course is still shit but i did do flys today with zero pain and havent been able to do that since originally jacking up my neck. pump was also really good. i would say all in all a good day in the books again today.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

monday (refeed)

cardio/pull/abs

35min stepmill lss level 9 (fasted)

chest supp t bar rows 45x15 90x15 115x5 135x8 135x8ds 90x8
machine rows 90x10 140x15/3
rack pulls 185x5 225x5 315x1/12
forced stretch pulldowns 120x6 145x10/3
machine back extension 160x10/3
standing db curls 25x25/4
incline db curls 30x12/2
planks 30secs/4
machine crunches 110x10/4

done for the day. pulled one cardio and had a refeed day today as well as added in 5 units of log each meal. went super hypo during training to top it all off and had to hammer a few glucose tabs to come back into check. the reta really drives glucose down big time for sure. i havent went hypo training in probably 15 years. i have def had it happen doing cardio more often than not but not from using sln but just driving myself that deep into the hole.
i did drop the meadows rows out this week to take a little of the load off my lower back and replaced them with the supported t bar rows. i freaking love that machine and havent had access to one in years. one of my gyms here has it but unfortunately the rest of the back equipment isnt that great. going to have to go check out one of the other locations i havent been to yet to see their equipment also.
other than the hypo event felt pretty good for the most part. strength was eh and pump was nasty. joints arent to awful bad and i am figuring that i will feel good for the next few days for sure. at least that's what i am telling myself right now haha. a good day in the books with a 800g carb day.

i just doubled or tripled my carbs with these meals to hit my numbers:

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cario/pull/abs/cardio

35min stepmill lss level 9(fasted)

chambered bar bent rows 45x15 175x10/4
assist pullups 112x10 90x10/3
db pullovers 40x8 50x14/3
eagle rows 150x5 190x8/3
db preacher curls 30x12+4p
planks 30sec/4
machine knee ups 50x10/4
20min stepmill lss level 9 (evening)

done for the day. finishing up the training week dragging some ass. a little achy and beat up as well as dragging. funny but after a few sets and getting going the old body doesnt feel bad but damn if it isnt hard to get going. strength drops off a bit after a few sets as well. that tells me i am burning off glycogen really well for the most part and everything is moving along as it should be. damn sure a miserable process but it is working. weird thing is carbs are still pretty high but they arent holding energy at all. pumps are good and stay for the duration. i can say with good confidence that the slu and bam are working very well. losing fat with higher carbs and lower end cardio is a win win. all in all a good week in the books. no rest for the this guy this weekend. i will have double cardio session for the remainder of prep most likely until 4 or 5 days out.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

thursday

cardio/legs/abs/cardio

35min stepmill lss level 9 (fasted)

seated leg curls 60x20 85x20 100x4 120x4 145x8 155x8ds 130x8 +10p 20sec iso hold
adductors 100x15 120x15 140x15 165x15
bear squat 45x15 90x10 180x10 270x4 360x4 450x8/3
leg extensions 85x5 100x5 140x10rp x6rp x4rp x3rp x2
bulgarian split squats 20x4 30x4 40x4 ds50x8ds 40x8ds 30x8 ds 20x8ds x8 8sec iso hold on each drop
ssb good mornings 65x10 170x10/2
machine crunches 110x10/4
20min stepmill lss level 9 (evening)

done for the day. a lot of new additions going in this week. added in double cardio starting up on weds. sad thing is i felt it today on legs like i had been doing it for weeks. i know i will semi adjust to it but damn if it didnt kick in super quick. had to pull back on the weight with the bear squat for safety reasons, so i added in additional sets did the same thing with the bulgarians, instead of raising the reps i added an extra drop set. still crushed my ass and i hate pulling back but i also know that getting injured now would be the worst case possible. did my rehab with the pt on weds which went good and it seems to get better and better every week. so nice to have a pt that actually knows what they are doing. joints dont feel to awful bad but fatigue is kicking in a bit and muscles are sore as shit. going to be a rough couple of weeks but we will get there. i am knocking on the door of conditioning that i like. not quite there but damn close and it is going to take some grinding and pain to get there. i def screwed myself big time on the timing for sure and wont be able to pull back as early as i like. post show recovery is going to be a pain in the ass.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/push/abs

35min stepmill lss level 9(fasted)

incline db press 25x20 45x15 65x6 80x7 60x12
hoist chest press 180x5 220x4 260x8/2
machine fly 60x10 110x10 110x10 110x10 +8f
dip machine 200x14 200x11
db rear lats 15x24/4
incline db y raise 15x12/4
incline db kickouts 35x12/2 35x10/2
spider walks x3/3
leg raise x12/4

done for the day. just like already noted strength has dropped way off on pushing movements. lost weight and reps on my incline work. felt good and strong on the machine and fly but other than that it was garbage. even the tricep work which is a strong point for me, is garbage as well. irritating and frustrating at the same time. i got a good nasty pump going but strength failing off pisses me off to no end. joints feel pretty good for the most part and everything is holding up pretty well. starting to fatigue a bit 2 days into the week but tomorrow is cardio only. i do have a bunch of appointments to get taken care of but other than that i should be able to rest a bit and recover. i wont call today a successful day but a complete day nonetheless.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

monday

cardio/pull/abs

35min stepmill lss level 9(fasted)

meadows rows 25x15 50x15 75x5 100x14 100x14ds 75x14
machine row ng 45x10 90x14/3
rack pulls 185x5 225x5 315x1/10
ng stretch pulldowns 110x6 140x10/3
back extensions 160x10/2
db curls 20x28/4
incline db hammer curls 30x12/2
planks 30sec/4
machine crunches 110x10/4

done for the day. shoulder is feeling much better. strength has held up pretty good on my pull stuff and legs but it has damn sure feel off on everything else for the most part. pumps are still holding up pretty good and energy has dropped off a bit but i am not dead man walking just yet. fired the bam15 and motc up as well as added in .5mg dex 3x per week. estro labs came back higher than i like so instead of fighting off water and fat loss i went a head and tossed it in to get it back down around mid range again. noticing a bump in temp and sweat from i figure is the bam because the tren has only been in for a few days. we will see how much more these things move the needle on the back end. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/legs/abs/

35min stepmill lss level 9 (fasted)

seated leg curls 60x20 85x20 100x4 120x4 145x8 150x8ds 120x8 +10p 20sec iso hold
adductors 100x15 120x15 140x15 165x15
bear squat 45x15 90x10 180x10 270x4 360x4 450x4 585x8/2
leg extensions 85x5 100x5 135x10rp x6rp x4rp x3rp x2
bulgarian split squats 20x4 30x4 40x4 ds50x11ds 40x11ds 30x11 ds 20x11ds 8sec iso hold on each drop
ssb good mornings 65x10 170x10/2
machine crunches 110x10/4

done for the day. well i made a huge oops back planning my damn prep. the mrs caught that i was closer than i thought so i lost almost 2 weeks of time but i am already in pretty good shape. only shitty part for me is i wont be able to pull back a couple weeks early and cruise in. i will most likely only have maybe 7-10 days to ease up and let my body recover and clear out inflammation. that said we bumped up cardio and pulled out some carbs. still only do 4 days of both cardio and training so we are progressing without digging a super deep hole, so maybe it wont be so bad. today's session wasnt to awful bad. knees were a little bit tender going in and hip was a little angry but as per usual it doesnt hurt when i am training it hurst when i am not. i guess that's a good thing but not so much when i am trying to rest or do anything else haha. moved up in weight on the bear squat and made all my other progressions as well. so a good day in the books across the board. also on top of the cardio addition carb reduction i will also be adding in winny and bam15 to the lineup. i will list below the new additions. tren made it's entrance also on weds.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g 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
150g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

current cycle setup

test 600wk
mast 300wk
tren 150wk
winny 50mg day
6iu gh ed
t3 25mcg
armour thyroid 1/2grn ed
gw 501516 12.5mg ed
slu pp 2mg ed
bam 15 25mg ed (may bump to 50)
mt2 300mcg ed
reta 900mcg mwf

[guns01]

tuesday

cardio/push/abs

25min stepmill lss level 9 (fasted)

incline db press 25x20 45x15 65x6 85x6 90x8 70x10
machine press 170x5 180x5 200x8/2
machine flys 70x5 90x10/2 rp90x10rp x6rp x5rp x4
stretch push ups x15 x10
db rear lats 15x23/4
incline db y raises 12x15/4
spider walks x3/3
incline db kickouts 30x14/4(brutal)
machine crunches 110x10/4

done for the day. i absolutely felt zero pain pressing today. i mean none at all but i did feel it a little bit on the fly but not bad. press is still weak as all fuck but it moved good and smooth for the most part which is a huge improvement over the past few weeks and training blocks. weird how some movements were really bad and others werent. so now the goal is to get everything pain free and back strong again. finish this prep out and get back to hammer the crap out of chest and shoulders. then again it really doesnt hurt doing shoulders. those tricep kickouts are brutal hard with the higher reps. it takes a little more recovery time between sets for me to hit my rep goals. all in all a good day in the books across the board

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g 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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.a5o380rt0vpzz

[guns01]

Monday

cardio/pull/abs

25min stepmill lss level 9 (fasted)

meadows rows 25x15 50x15 75x5 100x13 ds100x13ds 75x13
incline oa cable rows 25x10 40x13/4
rack pulls 185x5 225x5 275x1/17
stretch pulldowns 110x10 145x10/3
machine back extensions 160x10/4
standing db curls 15x15 20x28/4
incline db curls 25x13/3
planks 30sec/4
machine crunches 20x10/4

done for the day. really good solid day in the books with no crazy or significant issues going on at all. progressions are moving along nicely and other than the usual aches and pains of being an old busted up meathead i am pretty happy with how everything is stringing together so far. i got in to see the new pt last thursday and had no pain or should i say no really bad pain at all training today. he is working the shoulder issue and back issues i have had for years. so far so good with what he has me doing. all in all a pretty successful session. i have to note that i havent been able to get any tanning in for quite a bit due to rainy/cloudy weather we have been having. the mt2 is keeping me pretty dark but i like to get as dark as possible before getting my tan put on. i lost my free in door tanning when i moved and i would rather not have to pay for it and add another moving piece to the lineup if possible. i tanned by my house where i used to live so it wasnt an issue. i havent really looked around here that much because up until now it was sunny all the time.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g 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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[Santana]

Sounds like you’ve got your prep dialed in way better this time. Keeping sub-10% in the off-season is huge for not having to kill yourself during the cut. That veteran-only show sounds like a no-brainer to take a shot at, especially if it’s been gone for years. Curious to see how you pace the diet so you’re fresh for spring.

[guns01]

yesterday

cardio/legs/abs/pt

25min stepmill lss level 9 (fasted)

seated leg curls 60x20 85x20 100x4 120x4 145x8 145x8ds 115x8 +10p 20sec iso hold
adductors 100x15 120x15 140x15 165x15
bear squat 45x15 90x10 180x10 270x4 360x4 450x4 540x10/2
leg extensions 85x5 100x5 135x10rp x6rp x4rp x3rp x2
bulgarian split squats 20x4 30x4 40x4 ds50x10ds 40x10ds 30x10 ds 20x10ds 8sec iso hold on each drop
ssb good mornings 65x10 165x10/2
machine crunches 110x10/4
60min pt session

done for the day. had a pt appt today at my gym so i went in and trained before hand. gym's ac was down today so it was nasty hot for both. i got a bit dizzy after a few sets so it was both a push and challenge getting the work in today. the mrs says if we were back were we moved from training would not have happened. moved around some pretty good weight nonetheless and still managed a good session. legs were completely and totally smoked after. got in with a pt that's an actual pt doc and also a big time pro strongman. one of the strongman coaches from one of our other facilities suggested him to me and said if he cant fix me, then i am probably screwed. so he checked everything out and said my rotator cuff is def not torn and if it was it was super minor but most likely it is a rib out of place or a bundle of muscle that is irritated and not loosening up. so treatment plan is setup and we are going to work on pain free pressing. he is also addressing keeping the low back healthy. got the hookup on a local doc that is a bodybuilder and also bodybuilder and athlete friendly. so made some good contacts and got in a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g 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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.60mnaifaqm9zz

[guns01]

yesterday

cardio/push/abs

25min stepmill lss level 9 (fasted)

incline db press 25x20 45x15 65x6 85x6 90x8 70x10
machine press 170x5 180x5 200x8/2
machine flys 70x5 90x10/2 rp90x10rp x6rp x5rp x4
stretch push ups x14 x9
db rear lats 15x22/4
incline db y raises 12x14/4
spider walks x3/3
incline db kickouts 30x13/4
machine crunches 110x10/4

done for the day. not as much shoulder pain today but it is still kicking on the presses. so i got the ref to a pt that is a monster strongman in my area and not a bs normal pt. so i am going to bust ass to get in to see him and get this unjacked up for good. i have lost a ton of strength in my pressing on top of it hurting like a bastard everytime i train pushing movements. funny not painful at all for the most part doing shoulders but pressing if i arch to far it is brutal. still managed to hit all my progressions again today thakfully and i am not crippled post workout. so i am going to chalk this one up as a win.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g 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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.gemh7c1lj3zz

[guns01]

Monday

cardio/pull/abs

25min stepmill lss level 9 (fasted)

meadows rows 25x15 50x15 75x5 100x12 ds100x12ds 75x12
incline oa cable rows 25x10 40x12/4
rack pulls 185x5 225x5 275x1/15
stretch pulldowns 110x10 140x10/3
machine back extensions 160x10/4
standing db curls 15x15 20x27/4
incline db curls 25x12/3
planks 30sec/4
machine crunches 20x10/4

done for the day. really good day in the books on this one with no issues at all. got a good pump going and kept a pretty good pace for the duration. cardio has def made a huge improvement over the last few weeks for sure making recovery between sets quick, even on back and leg days. when the nasty tren goes in i will lose it most likely haha. moved some good weight around and hit all my progressions. hell i am a little tired but joints arent to bad and i dont feel beat down or beat up. hopefully i am raking in some good wins over the next few weeks. those rack pull singles are shitty.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g 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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette