Follow Along G's Run to the NA's

[guns01]

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

yesteray

abs/delts/cardio

dante vacuum 5set 15sec

dante 3/4 crunch 50x25 80x25
cage press 95x10 115x8 135x8 145x8 165x8 185x8 115x15
one arm db press 25x12 35x12 45x12 55x12
rear delt cable cross 20x30 25x25 30x20 35x15
cable side lats 15x12 20x12 25x12
15 min step mill intervals 2-1
10 min eliptical

done for the day. so this block of the off season is split up with individual muscle groups daily. so a change of pace for sure and should be able to get some pretty good numbers on my presses going up. pretty quick session today with no issues at all. feeling good and full with excellent strength and pumps.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 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
1 orange
meal 5
8oz chicken
1 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

How is your gut feelin today, guns? Maybe a lil trip for a BIG breakfast will help it?!

well it recovered from that one which wasnt bad but i made the huge and terrible mistake of cooking all my turkey yesterday in chipotle w/adobo sauce. i had had it before and it wasnt that hot but i guess i grab the sweet baby jesus hot one. i had 3 meals with it in them because i didnt want to waste all that protein. my stomach and ass was on fire the whole day and then some. wont be doing that one again either

[guns01]

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

suday

calves/chest/cardio

dante vacuum 5set 15sec

machine calf raise 255x12 275x12 295x12 315x12
machine chest press rp 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 ds220x8ds 190x8ds 160x8
incline machine press rp 195x5 225x5 255x5 270x10 180x12
incline db hex press 45x12 55x12 55x10/2
incline pro grip fly 25x15/3
cable cross x15/3
15 min stepmill intervals 2-1

done for the day. got the go ahead to get back at it again. not going to be squatting or hitting heavy regular bench for a while just to make sure to let joints heal all the way. good session today with no issues other than of course my elbows were asking wtf are you doing haha. not really painful but they def could tell the switch in gears. foods being added in and pumps are really good. time to hit the grind and start the improvements process.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 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
1 orange
meal 5
8oz chicken
1 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

[BABY1]

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

How is your gut feelin today, guns? Maybe a lil trip for a BIG breakfast will help it?!

[Pushtoday]

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

Good stuff guns. Some times training on my back porch (hot af) can really wear me down. But usually I enjoy the sweat and heat, When it’s bearable.


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[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]


Sent from my iPhone using Tapatalk

[guns01]

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

Look at all that food!!!


Sent from my iPhone using Tapatalk

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!!!


Sent from my iPhone using Tapatalk

[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!