Follow Along G's Run to the NA's

[BABY1]

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

[guns01]

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

yesterday

cardio/abs/calves/back

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

machine toe press 150x20 160x20 170x20 180x20
machine crunch x15/4
SUPER SET INSANITY
one arm machine row (ng) 80x8ss 100x8ss 120x8ss 140x8ss 150x8ss 160x8ss
tac machine pull downs (ng) ss 80x8 ss100x8 ss120x8 ss140x8 ss150x8 ss160x8
ind handle low row (sg) ss 30x8ss 40x8ss 50x8ss 60x8/3ss
ind handle sup grip pull downs ss ss30x8 ss40x8 ss50x8 ss60x8/3
stand dante low row ss 40x8ss 55x8ss 70x8ss 85x8ss 70x8/2ss
cable pull overs ss ss80x8 ss100x8 ss120x8 ss140x8 ss150x8/2
hypers ss x10/4/ss
reverse hypers ss ss x10/4

done for the day. nasty pace on these today and went with a super set intensity tech just to switch it up a bit. no issues at all on this session and excellent strength and pump. kept the reps a tad bit on the lower end since i was super setting to keep from hammering the arms even more. back filled up with blood while warming up and didnt lose the pump for the duration and beyond. crazy because tanks were completely depleted going in. damn happy with the week of training and the final week of training starts today. so no rest or breaks for this guy. had my final free meal of the prep which should fuel me nicely for the final training days going into the show. idk if i noted it or not but sodium increase this past weds and water will increase today. drying out supplements go in with meals on monday. i will note that when it goes in.

free meal 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
free meal
blooming onion
blooming burger
steakhouse mac and cheese
caramel skillet cookie
i had not been to outback in a long ass time and that's what the mrs wanted for her cheat as well. i wont be going back to the one in my city again, we will go to one of the surrounding cities if we want it again. food other than the mac and cheese was absolutely garbage and under cooked service was slow as shit and it is bad when a cookie is not crispy and underwhelming when you havent had a treat in a week. that says a lot. hell the meal took almost an hour and a half. so to say i was both pissed about service and quality is an under statement. poor waitress was busing tables and pretty much doing 3 people's jobs so i didnt let loose on her since it wasnt her fault. rant over but i did get my cal plus up for the weekend.

[guns01]

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

Wowzer guns, and you say this is not a quality day where you are feeling great? BEAST!!!

thanks. i love and hate the grind at the same time haha. gluten for the punishment

[BABY1]

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

Wowzer guns, and you say this is not a quality day where you are feeling great? BEAST!!!

[guns01]

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

Refeed, cheat meal or not...you’ll continue to smash on. Do your thing brother. [emoji1320]


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you know it man. i dont need or have to have either one. i am in it for the grind and the drive either way. 7 days to hit it and kill it

[Pushtoday]

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

Refeed, cheat meal or not...you’ll continue to smash on. Do your thing brother. [emoji1320]


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[guns01]

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

today

cardio/abs/arms

30 min incline treadmill am fasted
dante vacuum 5set 15sec

3/4 crunch 70x30 80x54
rope press downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10 amrap 90x29
bench dips x29 x26 x22 x21
machine tricep extensions 40x10 50x10 60x10 70x10
one arm overhead db extensions 30x10/4
one arm machine curls 10x10 20x10 30x10 40x10 50x10 60x10
thumb over db hammers 25x10 30x10/3
machine preacher 30x10 40x10 50x10 60x10

done for the day.not a bad day at all today and one hell of a brutal nasty pump. was feeling a bit run down tired and drained going in. still able to keep a good pace going and get all the work in. actually felt like the muscles were going to tear off the bone the pump was so bad. 8 days to go today. so i am super grinding now and feeling it. joints are getting more tender by the day and fatigue is setting in. not complaining because i am damn stoked with how everything is going but damn if i am not feeling it. no where even remotely close as bad as my qual show. no days off this week so the grind will continue through the weekend. pretty anxious to see if i get another cheat tomorrow or not. i am nasty peeled so i probably will but if not at least a little refeed. got to have some serious fuel for that final leg push on sunday haha.


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

[guns01]

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

today

cardio/calves/back/rear delts

30 min incline treadmill am fast
dante vacuum 5sets 15sec

machine toe press 170x8 190x8 210x8 230x8
rope face pulls 80x10 100x10 110x10 120x10 130x10 140x10
pro grip low row(ind handle) 30x10 40x10 50x10 60x10 70x10 80x10 amrap40x34
trac machine pull downs 80x10 100x10 120x10 140x10 160x10 amrap 110x29
db shrugs 50x10 65x10 75x10 85x10
seated dante low rows 40x10 55x10 70x10 85x10 100x10 120x10
over head rear delt cable cross 15x10 20x10 25x10 30x10 35x10

done for the day and back to the low carb grinding. nice even pace today and it really didnt take to much to get going. tanks are pretty full so energy going in wasnt to bad at all. a tad bit fatigued but nothing like tues and tomorrow will be. nice strength today and really good pump. legs are sore as shit now and elbows arent quite as beat up. come to think about it knees arent bad at all either. carbs must have helped even more than what i though. all in all a great session in the books. no breaks up until show time now, so i am sure i will be complaining a bit more as the week ends and rolls into the next. well probably wont be so bad since after sunday it's pretty much all pumping and nothing crazy, lots more posing. happy with progress and how everything looks and feels.


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

[guns01]

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

Is that the last refeed until feed up time? Or is it play it by ear to see if you’ll get another?


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i have no idea man. plan from what i got yesterday is staying the same. i got the training layout for the remainder supp additions and salt and water increases. so i have no clue if i will get a free meal on saturday and what or where the cals will go from this point. hell we may be training all the way up to friday. last heavy leg day on sunday and then mainly just pumping everything all the way up to show time. i will update as i go along. i try to keep my log here as detailed as my written one i carry with me or at least pretty close. you guys really dont need to know about my bathroom habits and other stuff haha.

[Pushtoday]

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

Is that the last refeed until feed up time? Or is it play it by ear to see if you’ll get another?


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[guns01]

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

yesterday

cardio/abs/legs

30 min incline treadmill am fasted
dante vacuum 5set 15sec

standing cable crunch 70x15/4
seated leg curls ss 90x10ss 105x10ss 120x10ss 135x10ss 150x10ss 165x10ss
leg extensions ss ss55x10 ss70x10 ss85x10 ss100x10 ss115x10 ss135x10
adductors ss 190x10/6ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10/2
leg press 200x20 400x20 600x20 690x20 780x20 amrap490x51
goblet squats 60x10 70x10/5

done for the day. another super early am session about an hour and a half after cardio so the mrs could get in with me. i killed her and my son both with the pace haha. well i killed myself also with the shaky legs and pump. actually buckling a little bit when leaving. so to say that it was a good session is an understatement. not the heaviest but damn sure a good and very productive one. excellent pump and no issues at all. knees actually felt really good and pump was so nasty it was pushing my knee sleeves down the entire session. very successful day in the books. last hard leg day will be sunday for the show.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
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
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

I’m digging the AMRAP as an safer intensity technique. Approximately how much do you drop the weight for the amrap set?


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i have been cutting it by 50-60% depending on the movements i am doing. somethings i can keep a tad bit heavier and it burns like a biatch man. love it for sure. hell even in growing i think hitting max effort sets up to 8 without losing perfect form and then doing the amrap would be excellent. maybe going back and forth between that and rest pause work would be a nice stimulus. oh the hamster is running like hell on the wheel lately haha

[Pushtoday]

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

I’m digging the AMRAP as an safer intensity technique. Approximately how much do you drop the weight for the amrap set?


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[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 5set 15sec

seated calf raise ss 50x20ss 75x20ss 100x20ss 125x20ss
tibia raise ss ss50x20 ss60x20/3
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 amrap110x34
incline machine press 150x8 165x8 180x8 195x8 215x8 amrap120x31
hs decline press 45x8 70x8 90x8 115x8 135x8 amrap70x26
machine shoulder press 80x8 90x8 100x8 110x8 120x8 140x8 amrap 90x28
bb lats 20x8 30x8/3
reverse pec deck fly 60x20 75x20 90x20/2

done for the day. way earlier in the gym today with the mrs. so pace was break neck fast and back to back. still strong and great pump even with the tempo we kept. so i am really surprised at that. no where near as high on weight as i can get with rest pause work that i had been doing but the amraps i believe and the total volume is working to keep me nice and full. elbows and knees still a bit angry but that's expected. not hurt and cruising is the name of the game right now. tightening up and finishing strong. good day in the books and should have a nice little refeed again tomorrow.



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

[guns01]

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

I am interested, obviously, I've been away so long I'm just curious about what guys are doing now and I've realized pretty quickly that you are on top of things.
Yes that is more conventional. Were you trying to drop some fat first before you started blasting food?


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yeah i was actually use a priming in before going into carb blasting mode. make sure that insulin sensitivity was spot on and then crank on the carbs. looking back i should have cycled this approach more frequently and continued to progress even though i stayed pretty freaking lean throughout. probably could have done a bit better though