Follow Along G's Run to the NA's

[guns01]

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

today

abs/arms/cardio

dante vacuum 3sets 15sec

dante crunches 50x20 80x15 (lost some strength on these plus didnt want to over do it)
rope press downs 80x12 90x12 100x12 110x12 120x12
thumb over db hammer curls 15x12 20x12 25x12 30x12 35x12
assit machine press down 100x12 110x12 120x12/2
one arm machine curls 20x12 30x12 40x12 50x12
db skullies 25x12 30x12 35x12/2
db preachers 25x12/3
15 min step mill intervals 2-1
10 min eliptical

done for the day. back into my normal stomping ground with ac today. wife had to go in early and i was on that side of town so we hit it in there. got a pretty good session in with no issues at all. still having to pull back a tad bit and not creep up on failure or push over the limit. i can still feel a little bit of cns stress and not being fully recovered. so i am still on the rebound. new training week starts tomorrow. i did get into some bad steak fajitas yesterday that absolutely destroyed my guts. wont be getting food from there ever again. and yesterday was an off day/cardio only day.


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 banana
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

legs/cardio

dante vacuum 3sets 15sec

seated leg curls 85x12 100x12 115x12 135x12
glute kick back machine ss70x10ss 90x10ss 110x10ss 130x10ss
adductors ss ss100x10 ss115x10 ss135x10 ss145x10
hs leg extensions 45x20 90x20 135x20 180x20
leg press 200x8 380x8 560x8 740x8/2
hacks 90x8 140x8 180x8 230x8 270x8
15 min incline treadmill

done for the day. logging is a tad bit sporadic right now because i am reverse dieting and healing up. so my training is only 4 days a week and cardio is 5 days a week. so i am very sporadic atm. took tuesday off and thursday and only did cardio. we are going to switch the start of our training weeks back to sat this weekend so the mrs can get more time in with me.
so as for this session, it was in the sweat box again so the mrs could go haha. we tried to get in super early to cut down on the heat a little bit but it didnt do dick. i was hydrated as hell but by the middle of leg presses i was about to puke and dizzy as all hell. sad thing is i wasnt winded and it wasnt to awful heavy. it is pure heat sucking the life out of me. i guess it would be a lot easier if i was still on active duty and in the heat all the time but since i am not and sit on my ass in the ac, it kills me. the one good thing is i am damn sure not going to cool down and get injured at all training in there. it sucks because it is an awesome facility. i am doing the majority of my cardio in there since it is so close to my house. may make a guest appearance at my normal gym for arms tomorrow since the mrs cant train. all in all a good session


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 banana
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

today

cardio/abs/back

dante vacuum 3sets 15sec
15 min step mill intervals 2-1
15 min incline treadmill

standing cable crunch w/vac 70x15 85x15/3
chins x15 x12 x10 x9 x8
chest supp tbar rows 45x8 90x8 135x8
ind handle low row ng 40x12 70x12 100x12
standing hs iso low row 45x12 90x12 135x12
hs pull over machine 70x20/3

done for the day. went into the sweat shop today. ran into a few people i hadnt seen in quite a while so the session took way longer than it should have. so other than those delays a pretty good session without pushing to awful hard. joints are starting to feel a lot better and even though i am slowly gaining weight back my cardio is also coming back as well. probably since i got a 100 percent solid week of training in last week. all in all a great session though.


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 banana
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

It’s tough to think that 3400 is a high number. But 3400 clean cals, is soooo much more than 3400 dirty cals.
I’m sure you can get top 5, I saw the pics from your show and you could have easily been placed higher. Its just the that subjective opinion of the judges that matters. (Which you obviously understand)
But from what I saw a couple of the spots could have been switched around.[emoji6]


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my injury really screws me going in and we are well aware of that. that's why i have to be 100% to even be close to competitive at all. i know even before seeing what anyone else looks like i am automatically down about 4-5 points before my first pose. it's all good i love the process and the game, so i go in as hard as i can and see what happens. hopefully add a few pounds this year and even tighter condition next time.

[Pushtoday]

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

yeah buddy, you see the cereal and granola. i was like wtf? still pretty low on cals about 3400 right now but i am digging it after being deprived for such a long time. no more 7 month long preps for sure, i am implementing much better planning in the future haha. we are q up for next year now so may hit the same one again next year and another big one two weeks later. so fire up the process again late feb early april and maybe climb the placement ladder a tad bit more closer to top 5

It’s tough to think that 3400 is a high number. But 3400 clean cals, is soooo much more than 3400 dirty cals.
I’m sure you can get top 5, I saw the pics from your show and you could have easily been placed higher. Its just the that subjective opinion of the judges that matters. (Which you obviously understand)
But from what I saw a couple of the spots could have been switched around.[emoji6]


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[guns01]

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

Look at all that food!!!


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yeah buddy, you see the cereal and granola. i was like wtf? still pretty low on cals about 3400 right now but i am digging it after being deprived for such a long time. no more 7 month long preps for sure, i am implementing much better planning in the future haha. we are q up for next year now so may hit the same one again next year and another big one two weeks later. so fire up the process again late feb early april and maybe climb the placement ladder a tad bit more closer to top 5

[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!