Follow Along G's Run to the NA's

[guns01]

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

today

cardio/arms/cardio

45 min stepmill am fasted
45 min stepmill pm

cable press downs 7set x10
seated db curls 25x10/7
one arm db french press 25x10 30x10 35x10 40x10
db hammers 25x10/7

done for the day. in and out with a really good pump again being very careful and paying attention. squeezing every last fiber possible. i pushed the second cardio session a tad bit to far i believe since i am so depleted. got nasty dizzy, cold sweats, electricity in my mouth and just over all felt beat down. so since having done keto before and knowing what going to hard while in ketosis feels like, i hit it and went past it. i guess my mind and body are still strong enough for me to push to the edge and keep going without failing off. giving it hell for damn sure and finishing this off as strong as possible even though my training is pretty much barely at all haha. then again everything is worn out and hurts.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
1 cup broc
meal 6
6oz turkey
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/delts/cardio

45min stepmill am fasted
45min stepmill pm

reverse peck deck ss 50x10ss 60x10ss 70x10ss 80x10ss 90x10ss 100x10ss 110x10ss
db lats ss 25x10/7
machine lats ss 40x10ss 50x10ss 60x10ss 70x10ss 80x10ss 90x10
db front raise ss 20x10/6

done for the day. no drive and zero energy today. chase the pump and stay injury free. put one foot in front of the other and keep moving. actually got a pretty good pump going and felt that the strength was there but still pulled it back and just pushed as much blood in and squeezed as hard as possible. i have my head down and blinders on now with my eye on the prize at the end. trying to relax and chill as much in between sessions as i can. sleep is actually not to awful bad and hunger isnt kicking my ass bad at all. the cardio is def putting a hurting on me. takes about 3 good hours for my legs to come back under me after both sessions. so i am def digging in deep. cool thing is my body is still changing daily and getting harder and even more grainy every morning. look sick as hell right before bed also even full of food and water. going to be an interesting package for sure. did add in two caps of cort-eaze yesterday and will be adding another cortisol blocking supp in tomorrow when it comes in.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
1 cup broc
meal 6
6oz turkey
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

supp additions yesterday
2 caps cort-eaze

[guns01]

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

today

cardio/abs/back/cardio

45 min stepmill am fasted
45 min stepmill pm

standing cable crunch w/vac 55x15 70x15/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 100x10 85x10
sup grip low rows 40x10 55x10 70x10 85x10 100x10 120x10 140x10
incline pro grip pull down ss 42.5x10ss 50x10ss 57.5x10ss 65x10ss
incline sup grip pull downs ss 42.5x10 ss50x10 ss57x5x10 ss65x10
posing round

done for the day. nothing crazy or fancy at all today and feeling the pain. push as much blood in as safely possible with no low back stress was the key on the agenda. got a pretty good pump going and maintained it pretty well. all contractions i tried to hold for at least 3 seconds and man the burn was nasty. same thing on the posing rounds. about 10-15 sec holds on all poses. ran down pretty bad today but their is light at the end of the tunnel and looking nasty. ready for more dragging ass again tomorrow.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
1 cup broc
meal 6
6oz turkey
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/abs/chest/cardio

45min stepmill am fasted
45min stepmill pm

machine crunches 55x15/4
hs incline 45x10 70x10 90x10 115x10 135x8 45x20
hs decline 45x10 70x10 90x10 115x10 45x20
machine press ss 100x10ss 120x10ss 140x10ss 160x10ss 100x20
machine incline press ss 120x10 135x10 ss150x10/2 120x20
cable cross high to low 5sets of 10

done for the day. well to say it was a rough one would be an understatement. that was damn hard haha and strength was in the hole big time. pump was fantastic but border line cramping the entire time. the gas tank was below e even going in haha. i am pushing as hard as i can safely now and it is taking some serious intestinal fortitude to make it. it is really frustrating to go from being pretty strong last week to hitting the wall so quick and easy now. trade off is i know in my head that i am primed to get injured and have to be extra cautious even if i am feeling good and strong. not that i am right now but still really easy to mess up. i would say a pretty good day though all things considered.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
1 cup broc
meal 6
6oz turkey
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[Pushtoday]

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




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[guns01]

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

today

cardio/abs/legs/cardio

45min stepmill am fasted
45min stepmill pm

machine crunch 55x15/4
stand cable crunch w/vac 55x15 70x15/3
leg extensions ss 70x10ss 85x10ss 100x10ss
seated leg curls ss 105x10 ss120x10 ss135x10
Giant Set
leg extensions gs 115x10gs 130x10gs 145x10gs 160x10gs
reverse hacks gs 90x10 140x10 180x10 270x10
seated leg curls gs 150x10/4
hacks gs 90x10 140x10 180x10 270x10
adductors gs 190x10/4
leg extensions ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
goblet squats ss 50x10ss 75x10ss 100x10ss 125x10ss
leg press ss ss300x10 ss400x10 ss580x10 ss670x10
vertical leg press 135x10 270x10/3

done for the day. actually surprisingly strong session today with no really bad issues. low back did start to get a little irritated on the last set of hacks and heavy goblets but not to bad. got a really good pump going and was able to pace pretty well. the rest and addition of cals def helped out a ton today for sure. i am betting they will all be gone tomorrow. made the call to get stupid this last week and push the envelope hard and play all the cards. csrdio increase, cal drop and adding in a little more supps. going to be grinding hard but anxious to see what happens. striated glutes already but going to see how far i can get down and then super nasty when filled back in. cals and carbs are still much higher than last prep though. so not completely miserable just yet


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

supp increases
60mcg clen
50mcg t3
125mg tren

[guns01]

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

Nice!!
Reducing cardio and extra carbs. That’s a good sign brother.
Was the doc visit anything special, or just a maintenance visit?


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doc visit was a follow up from the nuclear stress test. they were supposed to set it up for the week following with my cardiologist partner but it got all messed up on their end. still says nothing wrong with the old ticker and suggested that i get primary to get me in to gastro to do upper gi and a bunch of gut testing to rule out any gut issues causing the chest pain. then the next step would be to see if it is anxiety, even though i am not anxious about anything at all. he said he was super confident it isnt cardio related. idk man, it is still coming and going but not as consistent as it was when i went in. i did ask about having a calcium score done to check how much plaque buildup i have and he said i already had enough radiation put through me already and that would be testing backwards and was not needed. so as of now i am good to go haha

[Pushtoday]

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

Nice!!
Reducing cardio and extra carbs. That’s a good sign brother.
Was the doc visit anything special, or just a maintenance visit?


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[guns01]

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

friday

cardio/abs/arms/cardio

30min stepmill am fasted
15min incline tread am fasted
30 min stepmill pm

machine crunch 55x15/4
standing cable crunch w/vac 55x15 70x15/3
press downs ss 6sets of 10 with a 60 rep drop set working up to full stack
seated machine curls ss 6 sets of 10 with a 60rep drop set
oa overhead db extensions ss 25x10ss 30x10ss 35x10ss 40x10ss
ez bar drag curls ss ss40x10 ss50x10 ss60x10 ss70x10
hs machine dips ss 90x10ss 140x10ss 180x10ss 230x10ss
machine preachers ss ss30x10 ss40x10 ss50x10 ss60x10
rope press downs ss 4sets of 10ss at least 3 sec or longer contractions
rope curls ss 4 sets of 10 same here

done for the day. i broke up my cardio a little bit this am with 15 mins of the tread. not being weak but i am really really beat up and my hips and lower back are nasty. so i tried to switch it up for a little break without really lowering the workload to much. pretty good training session today and even going in solo since i have a doc appt i got and kept a pretty good pace. pumps were pretty damn painful and strength actually was damn good. i forgot to note on thursday that i added in 20mg of halo. i dicked up the dosing because i thought they were 5s and they actually are 10s so instead of 20mg i ended thursday with a 40mg dose haha. also yesterday at check in i made so much of an improvement that we pulled my evening cardio on sat and got an entire day off on sunday. also had a additional 150g of carbs added in as well as a cheat meal. so i am in even better shape than even what i thought. i have never had a cheat or days off at 2 weeks out. so now the plan is one more hard week of training, then pulling back on cardio and slowly adding cals back in the week leading in. so time to finish up strong. on a side note, wife got a nasty cold going(not the corona) and i may be getting it myself. so i cranked up the vit c and a couple other immune boosting supps to try to nip it before it gets out of hand. got to get her and i healthy before the trip. also will be adding in some cortisole reducing supps this upcoming week when they come in.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

supp additions
10mg halo am/pm
3g vit c am/pm
euchenisa 2 am/pm

[guns01]

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

Now that is some quality logging.
Looks like your are killing it gunz.

thanks man. good to see you up in here

[jolter604]

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

Now that is some quality logging.
Looks like your are killing it gunz.

[guns01]

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

yesterday

cardio/delts/cardio

45min stepmill am fasted
30min stepmill pm

standing db lats 10x10 20x10 25x10 30x10 35x10 40x10 45x10
stand heavy db part lats 55x10/4
hs shoulder press 90x10 140x10 180x10 230x10 ds230x5ds 205x5ds 180x5ds 135x5ds 90x10
reverse pec deck fly 60x10 70x10 80x10 90x10 100x10 110x10 120x10
bent cable cross rear lat ss 5x10ss 10x10ss
cable cross lat ss 5x10 10x10

done for the day. grinding and dragging serious ass again today. moving like a damn slug. nothing fancy at all today just added in one drop set which was brutal to say the least. more straight forward straight sets chasing the pump and moving up to failure in around the 10 rep range. got a surprising nasty pump going today even with such a slow ass dragging tempo and strength really wasnt to bad. i did pull up short on the finishing movements today because my shoulders started grinding a bit and i didnt want to risk hurting anything. all in all a good day for the most part though.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/abs/back/cardio

45min stepmill am fasted
30 min stepmill pm

reverse hypers 90x10/4
standing cable crunch w/vac 55x15 70x15/3
wide mag grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 150x10-9-8- (had to drop weight here a couple times to get the holds)
sup grip low rows 85x10 100x10 120x10 140x10 160x10
incline sup grip pull down ss 57.5x10ss 65x10ss 72.5x10/2ss
incline pro grip pull downs ss 57x5x10 ss65x10 ss72.5x10/2
Tri Set
hs iso row ts 45x10ts 90x10ts ds135x10ds 90x10ds 45x10
hs iso pull down ts 45x10 90x10 ds90x10ds 45x10ds 45x10
hs iso low rows ts ts45x10 ts70x10 ds70x10ds 45x10ds 45x10

done for the day. got me a new wide grip mag bar to use today and man that thing is sweet. no bicep pump at all during pulldowns and no issues with grip. now on the holds i did have issues with keeping my back contracted, so that was a goat rope and had to drop weight a couple of times to finish the round. i literally was failing after a sec on the hold. still pretty strong and hit pretty much all the angles. got one hell of a nasty pump going as well. low back is still a tad bit on the jacked side, so no bent stuff and nothing with low back stress. got some voltran or whatever its called to test out on it. it says not to use it on the back because it hasnt been studied for that but hell if it works on other boney joints why not?


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/cardio

45min stepmill am fasted
30min stepmill pm

reverse hypers 90x10/4
hs incline ss 45x10ss 70x10ss 90x10ss 115x10ss ds135x10ds 90x10ds 45x10
incline pro fly ss ss20x10 ss25x10 ss30x10 ss35x10 ds40x10ds 30x10ds 20x10
hs bench 3sec contrac ss 45x10ss 70x10ss 90x10ss 115x10ss ds115x10ds 90x10ds 45x10
flat db fly ss25x10/4
pec minor dips x20/4
cable cross overs high to low x10/4

done for the day. seriously dragging bad today. actually went in super early and really close to my fasted cardio. so i was only about halfway back to being hydrated and border line cramping the entire workout. strength i would say would be eh, i was actually a little stronger than i figured i would be. pumps were holding really well and like i said bordering on the edge of nasty cramps. still got some pretty good work in with no issues other than the lower back still being dicked a bit. overall a good day.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Solid as hell brother!


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