Follow Along G's Run to the NA's

[guns01]

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

weds

rp programming/cardio

assist pullups 100x10 80x10 75x10/2
bent over db rows 25x15 40x10 50x11/2
machine pullovers 105x15 127.5x10/2
cg ez bar curls 45x15 65x11/3
db twist curls 20x11/3
thumbs down db lat raises 15x11/3
machine crunch 50x16/4
20min stepmill lss (post) level 10

done for the day. now i did get pretty wrecked from monday but had planned on hitting it on tuesday as lined up. didnt happen that way at all. had to go with my youngest for senior formal pictures and sched changes. missed 2 meals and was there forever sitting in the heat and suffering. so got home and ate my preworkout meal and tried to hydrate looked at the clock and said fuck this i feel like dog shit and drained so i am pushing it to tomorrow. worked out pretty good for me because it felt pretty good today with no issues at all. it pushes the week together but eh what do you do. no complaints other than that.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp programming/cardio

leg press 90x15 180x15 270x10 360x10 460x10/2
ssb good mornings x15 115x10 170x10
foot elevated sm lunges x15 65x11/2
cable fly (high) 15x15 25x10 35x10 45x6 50x11/2
push ups x16/2
oa overhead db extensions 25x11/2
bb shrugs 135x15 230x10/3
standing cable crunches 70x15/4
20min stepmill lss (post) level 10

done for the day. really been digging the ssb good mornings. they are def hammering the crap out of my hams and glutes, then top that off with the brutal elevated lunges. if my hams dont get more hang them i may as well just hang it up. not my focus parts for this off season but even backing off and going easy on them and they are still getting wrecked. strength and pumps were pretty good today and no real bad issues going on at all. still starving my ass off even at 500g of carbs per day. nice steady and slow progress here and not going bat shit crazy like i have in the past. i always stay in pretty good shape but i am going even slower than normal. all in all a good session. workouts will probably shift again this week with my sons senior appts and not mine for a change. i feel like if i can nail down the mon tues off weds thurs friday off on the weekends would be optimal but it seems like every week it gets dicked. i try to sched anything i need to do on weds or later in the afternoon but for some reason shit always comes up and wrenches my plans.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp programming/cardio

machine front squats x15 45x15 90x10 180x10 270x10/2
bb walking lunges x10 40x10 60x10/2
incline db press 25x15 40x10 55x10/2
def pushups x12/2
one arm cable pressdowns 20x10/2
bb jm press 40x10 60x10 90x10 70x10
freemotion rear delt fly 10x10 15x10/3
cable rope crunches 57.5x15/4
20min stepmill lss (post) level 10

done for the day. for this to have been a feeder session holy shit it was one of the hardest sessions i have done for a bit. it absolutely broke my ass off big time. not strength or pump draining but just all around brutal hard. i called it earlier that the shift in my training time line was going to jack shit up and low and behold it was right. i did move some pretty good weight around with perfect form and the whole 9 yards but when i got home i was broke off. nap was def on the agenda. i am most likely going to be crippled ass sore this weekend. going to hit the cryo tank on saturday for damn sure. great session for damn sure.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

weds

rp/programming/cardio

assist pullups 100x10 90x10 80x10/2
2arm db rows 25x15 40x8 50x10/2
machine pullovers 105x15 120x4 125x10/2
narrow ez bar curls 25x15 45x10 65x10/3
db twist curls 20x10/3
db lat raise thumb down 15x10/3
machine crunches 50x15/4
20min stepmill lss (post) level 10

done for the day. so since i dicked up the date of one appt and had another appt on tues my damn training week got shifted over by one day. didnt really interfere with today but i am betting it will mess with the remainder of the week. all in all not a bad one today. got a pretty good pump going and nothing really hurt bad at all. the addition of the extra carbs made a huge difference in pump and fullness, as well as energy. vascularity is popping pretty crazy now as well. all in all everything is running pretty smooth so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp programming(feeder wk)

leg press 90x15 180x15 270x10 360x10 450x10/2
ssb good mornings x15 115x10 165x10
sm elevated lunges x15 65x10/2
cable fly(high) 15x15 25x10 40x10 50x10/2
push ups x15/2
one arm overhead db extensions 25x10/2
bb shrugs 135x15 225x10/3
standing cable crunches 70x15/4

done for the day. firing up new programming so this week is a primer week finding weight and sets. the mrs trained with me today so she was not to happy about this session since i told her it was an easy feeder day haha. it actually was pretty brutal and the progressions are going to suck bad. i was ready to puke going into the lunges is how bad it was. joints felt pretty good today and the pump was excellent. we moved along pretty well and since she was going into work later in the am, i pulled cardio from today and moved it to my off day to compensate. which kind of worked out for me because i messed up sched for my graston appt. i thought it was today and it is on tues. so i have another appt with my kid on tues so it will be the cardio/off day with graston work on tues. completely dicked up my entire week plan but the beauty of 4 training days a week is the ability to shift left or tight for issues. also added in carbs this week going up to 500 on training days and 350 on off days. so the growing is about to get underway. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp programming(semi-deload)/cardio

glute/ham focused hypers x10/3
med pg pulldowns 55x15 70x15 85x10 100x10
ez bar cable curls 20x10/2
rope twist curls 20x10/2
freemotion y raise 10x10/2
machine crunches x15/4
20min stepmill lss level 10 (post)

done for the day. cardio wasnt to shitty at all today and everything felt pretty damn awesome. got to train with the whole family today since the mrs was off and the boy was done with his am practice. so it was a family affair even if it was on a deload. nothing crazy or spectacular to note today, nothing close to failure and a very minimal and light pump, pretty much in and out. well i cant say that, the one ab crunch machine pumps my abs up like no one's business every single time and if i am not hydrated it will lock me up big time. didnt happen today though but they filled up with blood. all in all a good session and the final deloading session of this block. next week will be the feeler/feeder week of the next training block. ready to get fired up wide open again and i should be adding back in some food since i am doing so 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

rp programming(semi deload)/cardio

leg press 90x15 180x15 270x10 360x10/2
walking lunges x10/2
def pushups x10/2
db skullies 20x10/2
rope press downs 25x10/2
rope face pulls 25x10/2
cable crunches 57.5x15/4
20min stepmill lss level 10 (post)

done for the day. still rocking pretty damn good even with the semi deload period. i didnt cut the weight in half like you are supposed to but kept the weight the same dropped the number of work sets and just did sets of 10 staying away from failure. so i am kind of following the programmed deload but not completely. joints are still holding up pretty good and i dont have any really bad complaints at all going on right now. i am actually ready to get fired up and going wide open again, that and increasing food. only running hrt for a little bit to let health clean up a bit and give my body a good little break after pushing it so hard for so long. cardio has improved this week and i am not having to pull back on the intensity level after monday. so we are good to go and cooking with bacon grease in the gym right now. 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
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

assist pullups 100x10 90x10 85x10/2
chest supp row pg 105x15 120x10 127.5x10/2
machine pullovers 105x15 120x10 115x10
freemotion curls 15x15 20x15 25x10/2
hs preacher curls 25x10 35x5 40x10/2
cable upright rows 20x10 25x10/2
machine crunches 50x15/4
20min stepmill lss level 10 (post)

done for the day. pretty good session in. we got in earlier than usual but i am also most likely going to loose my kid as a training partner this week. full practice for football in the heat starts up this week and i honestly cant drag him in and break him off when he is getting ready for the season. he has gained about 40lbs over the year and about 10 over the summer, so he is putting the work in. he did train with me for the whole summer as well as football. he made the paper this week as a prospect for top offensive leader and player for the regionals at his position. only goal we didnt hit was 315 on the bench for reps but we should be able to hit it before he gets to college. his coaches are clueless when it comes to strength and conditioning. so i will get him there if he makes the team or prospect of the team for his school.
anyway another pretty good day in the books being a semi deload. everything feels pretty damn good, pumps are great and i am starving big time. weight pulled back to down within close to my stage weight which is excellent and great for my reverse diet. joints dont feel to awful bad and happy with everything so far.
got judging feedback from two different judges. at the national level it is stupid competitive and everyone is always in top shape so i take that into consideration that i can only control me. both judges said my conditioning and posing is spot on and i am climbing the ladder. one judge said i needed more density and thickness in my abs back and chest to break through and the other judge said i needed to increase lower lat thickness to keep making progress up and increase my v taper. so we are getting there and i will apply this to this offseason for improvements. i can get into nasty shape with no issues, now i just have to increase some lean tissue in the right spots and continue to bring nasty conditioning. the pro card is within reach haha.

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

[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

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

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

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

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

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