Follow Along G's Run to the NA's

[guns01]

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

Friday (1 day out)

am fasted cardio 30 mins incline treadmill (very low and slow)

Meal 1
6oz turkey
2 english muffins
Meal 2
6oz turkey
Meal 3
6oz turkey
2 english muffin
meal 4
6oz turkey
meal 5
6oz turkey
2 english muffin
meal 6
6oz turkey
meal 7
6oz turkey
2 nutrigrain bars apple cinnamon

supps
1 vit c every meal
1 b complex every meal
1 dandelion root
1 bag luci le blu dieter's tea right before bed

4pm 25mg dyazide

1 1/2 gal of water finished at 6pm sips about every hour or so after that.

training: went with another light upper body pump run through and a lot easier than on thursday. again just to move stuff around. we put the am cardio session in because my feet had swollen up a bit thursday from being seated so long and holding a little water from the trip and also i hadnt taken a dump in 2 days. trying everything to get my guts moving. i drank a absolute boat load of coffee esspresso and even added in an additional cup of dieter's tea trying to get it to move. no love at all. guts really didnt hurt at all but we were trying to get stuff moving along. got my tan on early in the morning and was able to chill out for the majority of the day. ran through a couple extensive posing sessions through the day also to get a light pump and practice. shitty ac made my ability to chill a challenge. sad thing was that it was cooler outside than it was in the hotel which says a lot. if the weather would have been like it is where i live at, i probably wouldnt have made it. the weather up in that area was excellent.
after some discussion and consideration we had considered doing a burger and fries on thursday going off of how i looked after free meals running up to the show or even adding it in on friday night. made the call to have a moderate breakfast instead just to be on the safe side. pancakes and stuff work very well for me so that was the plan for saturday.

cycle notes
kept orals all the same but inject came out completely on weds. i cant remember if i made that note here or not.

[guns01]

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

ok time to start the log catch up:

Thursday (2 days out and travel day)

Meal 1
6oz turkey
1 english muffin
Meal 2
6oz turkey
1 cup jas rice
Meal 3
6oz turkey
2 english muffin
Meal 4(pre)
60g whey
1/4 cup cream of rice
Meal 5(post)
6oz turkey
1 cup jas rice
2 english muffins
Meal 6
6oz turkey
Meal 7
6oz turkey
2 english muffins

supps
1 vit c w/each meal
1 b complex w/each meal
1dandelion root w/each meal
1 bag luci le blu dieter's tea before bed

1 1/2 gal of water by 8pm

Training
Hit entire upper body with 2 movements super setted. so chest/back 2 different movements for each back to back. shoulders bi and tris and light trap pump. got in and got out with a very very long posing session post training. Drive wasnt to awful bad at all going up. did stop quite a few times to eat and stretch to keep the water off so that was good. had my first experience at a planet fitness which was interesting since everything else was closed for the holiday. now the kicker here is i stayed in a very expensive 5 star hotel. it was absolutely nasty smelled like mold and the ac was damn near non existent. made my water drop tan and the process suck really bad. we will get into that later on. something that i have had issues with in the past lasted a lot longer than i have ever had happen. anyone following along knows that i have really bad issues with my stomach from the iraq war. so using the shitter has never been an issue except for maybe a day or 2 prior to a show when my body is using everything up. well this time it started on weds and i didnt go to the bathroom at all and i was backed up bad.

[guns01]

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

i will come back in later on today and catch up the last few days but i want to give anyone who is wondering or following how this weekend went. i went into this show knowing with my injuries and stuff that i am competitive and have to be 100% to be a threat. anyway i will do up a full detailed report later with training eating etc... i went in shooting for top 15 as a goal and top 10 would have blown my mind. well i made the top 10 out of 14 and the best conditioning to date and in my life. so it was a huge accomplishment for me at that level of competition

[Pushtoday]

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

Good Luck brother.
230ish with a 30" waist should look pretty freaky.
Thanks for including us all during this prep.
Stay Dry Guns!
stay dry.jpg

[guns01]

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

today

calves/arms

leg press calf raise 275x8 295x8 315x8 335x8
cable press downs 80x15 90x15 100x15 110x15 120x15/2
over head cable extensions 80x15 90x15 100x15 110x15 120x15
cable curls 45x15 50x15 55x15 60x15 70x15 80x15
one arm machine curls 20x15 30x15 40x15 50x15
assist machine press downs 80x15 90x15 100x15 110x15
hs preacher curls 25x15/4

done for the day. final training day in my gym and i am out tomorrow on the road. nothing crazy or fancy just medium reps to push a bunch of blood in and not tear anything up. all in all a good day with no issues at all going in or when i got done. sodium and water will start to come down a bit tomorrow and full drying out will be done friday night i believe. i am going to try to keep this updated since i have to go up so early. if not i will update as soon as i get back. stoked and ready to go


start carb load


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
2 english muffins
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
2 english muffins
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
2 english muffins
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

water
2 and a half gals

[guns01]

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

Good work brother.
I know your enjoying the loading process. [emoji6]


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it's a light slow and low load to keep from blowing my waist out. my waist is under 30in right now first thing in the am, so we are tying to fill out dry out and keep it as small and tight as possible. i am guessing and just a guest but i think my weight full should end up around 230ish maybe a tad bit under. so that heavy with that small of a waist should be nasty. smallest up till this point it has ever been has been 30-31 and that's the final week going in and i have been able to keep my waist this small for about 7-8 weeks now. so we shall see how the low and slow approach going in this time works

[Pushtoday]

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

Good work brother.
I know your enjoying the loading process. [emoji6]


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[guns01]

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

today

cardio/calves/abs/back

25 min incline treadmill am fasted
dante vacuum 6set 15sec

seated calf raise 50x8 75x8 100x8 125x8
machine crunch x15/4
one arm supp pull downs 30x12 40x12 50x12 60x12/3
one arm machine row(ng) 80x12 100x12 120x12 140x12 160x12/2
chins x10/4
rope face pulls 80x12 90x12 100x12 110x12 120x12/2
cable pull overs 80x12 90x12 100x12 110x12 120x12/2

done for the day. not to bad of a session today. just pumping everything up a bit and moving some blood around. strength was pretty good and got a pretty good pace going. had to pull it back a little bit even though i was dragging when i first got in. hard to ease up when i know i can move more weight but at this point we arent building so safety is the key. today was my final day of cardio for this prep until my recovery on sunday. so that's a happy moment full of motivation for me. carb load also started today. so that's another good one as well. woke up today a little flat but much drier so tomorrow should be even better and tighter. all in all a good day.


supps
1 b complex every meal
1 vit c every meal


start carb load


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
2 english muffins
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
2 english muffins
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
2 english muffins
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

water
2 and a half gals

[guns01]

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

Ok brother, why the b-complex and vit c with every meal?


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helps the drying out process substantially.

[Pushtoday]

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

Ok brother, why the b-complex and vit c with every meal?


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[guns01]

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

today

cardio/abs/calves/delts

25 min incline treadmill am fasted
dante vacuum 6sets 15sec

machine toe press 140x20 150x20 160x20 170x20
board crunches x15/4
machine chest press 80x12 90x12 100x12 110x12 120x12 130x12 140x12 150x12
cable cross overs 20x12 25x12 30x12 35x12 40x12 45x12
incline machine press 120x12 135x12 150x12 165x12
reverse pec deck fly 60x12 75x12/5
machine lat raise 15x12 30x12 35x12 40x12 45x12 50x12

done for the day. pump session today for blood and moving fluid around a bit. strength was pretty good even though tempo was balls to the wall. went with straight sets because elbows are a tad bit tender and just focused on big squeeze and driving as much blood into the muscle as possible. so pump was pretty nasty and excellent. drying process started today. so 5 days to go and feeling pretty good.

supps
1 b complex every meal
1 vit c every meal


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

water
2 and a half gals

[guns01]

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

today

cardio/abs/legs (last heavy/leg day)

25 min incline treadmill am fasted
dante vacuum 6sets 15min

standing cable crunch 70x20 85x20/3
SUPER SET NASTY
seated leg curls ss 75x12ss 90x12ss 105x12ss 120x12ss 135x12ss 150x12ss amrap90x48
leg extensions ss ss70x12 ss85x12 ss100x12 ss115x12 ss135x12 ss145x12 amrap 90x44
adductors ss 190x12/6ss
abductors ss ss100x12/6
leg press 200x12 400x12 600x12 780x12 960x12 amrap500x61
goblet squats 65x12/4

done for the day. trained with an old friend of mine that i havent trained with in a couple years. he got heavy into work and just started back training so i offered the invitation since i was going to push the tempo and not get to awful heavy. so that's exactly what we did, back to back on everything on the pace and tempo. we absolutely crushed it to the max. good strength for high end reps and unreal pump. good stuff across the board with no issues at all. we killed it and it was an awesome ending to my last leg workout before showtime. probably going to be hobbled for a few days and hopefully it will clear out nice and completely before the show. water load in full effect with the added sodium. start the water flushing supps tomorrow with meal one. water addition added under meals.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

water
2 and a half gals

[guns01]

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

Superset Intensity!!!
That’s rotten that the last free meal you got was underwhelming. But...ultimately that won’t effect the end result. You got your plus cals and now it’s just a matter of putting on the finishing touches.


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that's exactly what i said to my wife and told myself. it was a small break and plus up in cals regardless of how bad it was or how crappy the service was. live and learn and i will be getting a number of nice treats after sat. hell i have to move starting sunday when i get back so my diet is going to be damn loose until i get done. hopefully not that long so i can start the reverse diet out process.

[Pushtoday]

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

Superset Intensity!!!
That’s rotten that the last free meal you got was underwhelming. But...ultimately that won’t effect the end result. You got your plus cals and now it’s just a matter of putting on the finishing touches.


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[guns01]

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

Sunday is no day of rest for you . I will try a mini guns workout version soon,lol. The cheat meal looks scrumptious and Outback is usually pretty good. Especially the cobbler

when you get burned out or done with what you are doing now, we can put something together for you if you want.