Follow Along G's Run to the NA's

[Pushtoday]

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

Look at all that food!!!


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[guns01]

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

yesterday

calves/chest/delts/cardio

hammer slide machine calf raise 135x10 150x10 165x10 180x10 (machine heavy as hell haha)
converging machine chest press ss 100x10 115x10ss 135x10ss 150x10ss 160x10ss 175x10ss
reverse pec deck fly ss ss40x15 ss55x15 ss70x15 ss85x15 ss100x15
incline machine press 100x10 120x10 140x10 160x10 (awkward machine)
cable fly high to low 5 sets of 15
db flys 15x10 20x10 25x10/3
15 min stepmill intervals 2-1

done for the day. went in super early so the mrs could train and we went to the sweat box with no ac. the machines in this facility are crazy sticky and feel super heavy. well it's either the machine the heat or i am just weak as hell right now. then again i am being easy and trying to stay away from failure. only real note is low back is sore from the pulls elbows are beat up and cardio was cut short 20 because of mrs time line. still an excellent day of recovery.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal(or any kids cereal i want)
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

yesterday

cardio/abs/back

15min stepmill intervals 2-1
20 min incline treadmill

standing cable crunch 70x15 85x15/3
rack pulls 135x5 185x5 225x5 275x5 225x5/2
wide grip pulldown 85x10 100x10 120x10 140x10
hs iso row standing 45x10 70x10 90x10 135x10
low row med neutral grip 85x10 100x10 120x10 140x10
away facing neutral grip pulls 85x10 100x10 120x10 140x10
reverse hypers 50x10/4

done for the day. all in all getting blood moved around babying everything right now. primed for injury so i am being super cautious and super easy. still chasing and pushing the pump while trying to get some good work in. finally got everything clicking with food hydration and training. so now hopefully i will start to feel better and the water and pain on my joints will go away. i did almost consider going up to 315 on the pulls and i thought better of it because i was a little loose on the last rep of 275. did the couple more light sets of 225 since my partner hadnt topped out. my regular gym ac is busted so i went with my buddy to his facility for back. i did cardio in there since my tread is blocked by boxes right now and i went in right before 7am and it was already 92 in there. so it is def a test of mental toughness, even more so than my hot ass garage. have some good diet changes and adding cals back in slowly now. plan is not in place yet for this offseason or season for next year. i turned the reigns over to the coach to make the call. so i have no idea what's in store haha.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal(or any kids cereal i want)
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[BABY1]

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

Great to have my morning triple crew together again!

[guns01]

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

Geez, seems like almost anything that could go wrong did...but you survived and got some training in, which I’m sure helped keep you from throat punching anyone.
Glad to see you back brother. [emoji1320]


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thanks man. it's great to be back. my wife actually had to deal with all the service people and our property manger so i didnt kill anyone haha. i was at the last straw for sure. only thing that kept me from going to jail was i had a somewhat full belly and could eat whatever i wanted even though the heat kept me from wanting to eat pretty much anything at all

[Pushtoday]

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

Geez, seems like almost anything that could go wrong did...but you survived and got some training in, which I’m sure helped keep you from throat punching anyone.
Glad to see you back brother. [emoji1320]


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[guns01]

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

for those following along here is what happened to me for the last two weeks:

hey everyone. been offline for almost two damn weeks. i moved houses and to make a long story short it was a nightmare move. i only had my wife part time since she works full time and my 13 year old son to help with the move. now to add insult to injury the house i moved into wasnt cleaned didnt have the lawn mowed and the fucking ac broke the first day i started moving in. so we had to clean in over 100 degree heat as we moved in and all the companies hooking up my damn net, tv etc.. sucked and took for damn ever. the cock suckers that moved out before we moved in didnt turn off any of their serivices before leaving, so no one would turn my shit on. what a freaking nightmare. i am back and settling in finally now though

so pretty much i got in two training sessions and 3 cardio sessions the first week. then this past week i snuck in 4 training sessions and 3 cardio sessions this past week. this week i will be back on full track coming out of contest prep mode and trying to clear any of the damage i have done to my metabolism over the last two weeks

[guns01]

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

Still putting in work. I’m sure the stress of moving isn’t helping, but a relaxed diet must be nice. Even if it is only for a few days.
Great job with the prep brother, and congratulations on surpassing your expectations and bringing your best package to date.


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thanks man. i am back now and back on line. fuck moving and all the bull shit. i will update my nightmare move later on when i have a bit more time. i have had a shit show of a time the last two weeks for sure

[BABY1]

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

Missin our guns here!

[Pushtoday]

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

How you doing guns? Just checking in. Hopefully your getting some much deserved down time. [emoji106]


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[Pushtoday]

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

Still putting in work. I’m sure the stress of moving isn’t helping, but a relaxed diet must be nice. Even if it is only for a few days.
Great job with the prep brother, and congratulations on surpassing your expectations and bringing your best package to date.


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[BABY1]

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

So awesome guns and you are right back at it! I laughed at the Fruity Pebbles,lol

[guns01]

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

yesterday

cardio/chest/delts

35 min incline treadmill
machine press ss 80x12ss 100x12ss 120x12ss 140x12ss 160x12
reverse pec deck ss ss60x20 ss75x20/5
hs incline press 45x15 70x15/3
machine shoulder press 80x12 90x12 100x12 110x12
cable cross over 4x15
db lats 20x12 25x12/3

done for the day. joints still nasty but still got an awesome pump and a pretty good session in.

[guns01]

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

monday

calves/back/cardio

leg press calf raise 240x20 255x20 270x20 285x20
one arm supp pull downs 30x10 40x10 50x10/2
one arm machine row 80x10 90x10 100x10 110x10
trac machine pull downs 80x10 90x10 100x10 110x10
pg chest supp machine row 90x10 105x10 120x10 135x10
30 min incline treadmill

done for the day. nothing crazy or special this week. just moving water and all the nasty stuff around trying to dry out the joints and get everything moving again. of course joints are really tight and swollen, bloat is terrible from dehydrating etc..... no diet notes because i am only eating maybe 2-3x per day and it's whatever i want while i am moving. i should be able to get back on track by sat or sunday with my eating.

[guns01]

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

Saturday (show day)

Meal 1 4am
8oz water with 12.5 mg dyazide
2 nutrigrain bars
small amount of trail mix(less than a handful)
Meal 2 715 am (45 min before pre judging)
belgian waffle w/maple syrup
1 piece of sausage
2 slices of bacon
tiny cinnamon roll
Before pump up
1 nutrigrain bar
handful of trail mix
12 pm
burger
fries
430 pm
6oz turkey
1 cup jas rice

So again i am going to point out the lack of ac because it was so brutal especially after drying out over night and being nice and dehydrated. so that in itself sucked big ass gopher nuts. trying to keep conditioning going while also trying not to sweat the water that's holding the glycogen in your muscle. good times right there. so the plan was to have maybe say 2-3 waffles or pancakes with a little sausage and bacon for the sodium. again pointing out this was a massive 5 star hotel with an excellent rating and supposedly a huge lovely breakfast buffet setup. wrong fucking answer. i have been to hole in the wall places that have better continental buffet setups. anyway tons of bodybuilders trying to load up and they had zero pancakes and a single waffle iron. so i had to wait for 45 mins to get one not so crispy nasty ass waffle that i paid 30 bucks for. i was not happy at all and not being able to drink water at that point had me fuming mad and along side of how much that terrible piece of card board cost me.
so all done now had my pre judging meal done and went back to chill backstage to prop up my feet. ran into some buddies i compete with and was able to shoot the shit with them. they were in the same divisions as me but in lighter classes. so having some familiar buddies around and in the same boat is always a good time esp since i didnt know they were competing. anyway, so they start their screaming for us to do our touch ups pump up etc... check and done and it's close to the start time so it's looking good. start lining up. now mind you again it's hot as balls and tons and tons of dudes standing right on top of each other lined up to go onstage. we wait, we wait and we wait some more. stood in line for about 90 mins and they had people around that wouldnt let you leave the lineup. so on my feet dried out and suffering. knees feet and ankles are absolutely screaming in pain and border line cramping at this point. as we got closer to getting up to the stage i was hurting so bad i wasnt sure that i would be able to squeeze my legs at all or even hit half the poses. that's how bad it was. finally got up for my individuals and comparisons. nailed them to a t and maybe the best posing i have ever done. so that was good to go.
so at the end of the day i landed at 230lbs on the dot show day and got 8th out of a very tough stacked 14. funny thing is 2 or 3 of the guys didnt even come back after pre and one was dropped before pre even started. so i went into this show knowing with the flaws i have from my injuries that i am not competitive at all when people are equal to or better than me and i am already down 5 points straight out of the gate with nothing i can do about it. so going in while in the whole i know it's a stretch and my goal was top 15 going in and not being dead last. that was what i had in my mind and also to beat my best. cracking the top 10 would be impressive to me and pretty much like winning. so i accomplished the top 10 and i am super happy and beat my best also.
so back to the grind and work while i reverse diet back out and go into my next off season. going to be making some changes and improvements hopefully to become even more competitive.

SO HERE IS THE POST SHOW FOOD LINEUP. I NEED TO NOTE HERE ALSO THAT I GOT FUCKED ROYALLY BY MY LAND LORD AND WAS TOLD LAST WEEK I HAD TO MOVE THIS WEEK BECAUSE MY HOME OWNER IS SELLING THE HOUSE I AM IN. GOT A NEW PLACE ALREADY BUT SINCE I AM ALL PACKED UP DIET IS GOING TO SUFFER UNTIL I AM SETTLED. TRAINING AND CARDIO WILL REMAIN. HERE YOU GO;

few white castle sliders w/fries

cheese cake factory nachos
fried mac and cheese burger
fries

glaze doughnuts
cannoli doughnut, caramel apple doughnut, jersey cheese cake doughnut, jersey creme doughnut

bagel nook
steak egg and cheese bagel
fruity peebles french toast
sugar cookie over load bagel

this obviously was over the couple of days. when i am in an area that i compete in i try to get stuff that i cant get locally. i saw the doughnut shop and bagel place on one of the food channels and had to check them out. the bagel place was about a half hour out of the way but man was it worth it. the bagels were off the chain and their coffee was some of the best i have ever had. they had tons and tons of great looking baked goods and if i was close enough i would never be in shape again. the doughnut shop was voted best in the city for 2019. no way i could put into words how good their doughnuts are, they blow everyone i have ever had out of the water, they are that good. i didnt make it into the big city but it's all good those two places well made up for it.
as for the cheese cake factory, that was not my choice. my wife love's it and since she put up with me and all my shit for this insanely long and painful prep i took her there acting like that's where i wanted to eat. i like it too and we have to travel a pretty good way to have it so i opted for that. good food either way and i am very well satisfied with what i have gotten in