Follow Along G's Run to the NA's

[Pushtoday]

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

How you doing guns? Just checking in. Hopefully your getting some much deserved down time. [emoji106]


Sent from my iPhone using Tapatalk

[Pushtoday]

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.


Sent from my iPhone using Tapatalk

[BABY1]

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

So awesome guns and you are right back at it! I laughed at the Fruity Pebbles,lol

[guns01]

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

yesterday

cardio/chest/delts

35 min incline treadmill
machine press ss 80x12ss 100x12ss 120x12ss 140x12ss 160x12
reverse pec deck ss ss60x20 ss75x20/5
hs incline press 45x15 70x15/3
machine shoulder press 80x12 90x12 100x12 110x12
cable cross over 4x15
db lats 20x12 25x12/3

done for the day. joints still nasty but still got an awesome pump and a pretty good session in.

[guns01]

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

monday

calves/back/cardio

leg press calf raise 240x20 255x20 270x20 285x20
one arm supp pull downs 30x10 40x10 50x10/2
one arm machine row 80x10 90x10 100x10 110x10
trac machine pull downs 80x10 90x10 100x10 110x10
pg chest supp machine row 90x10 105x10 120x10 135x10
30 min incline treadmill

done for the day. nothing crazy or special this week. just moving water and all the nasty stuff around trying to dry out the joints and get everything moving again. of course joints are really tight and swollen, bloat is terrible from dehydrating etc..... no diet notes because i am only eating maybe 2-3x per day and it's whatever i want while i am moving. i should be able to get back on track by sat or sunday with my eating.

[guns01]

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

Saturday (show day)

Meal 1 4am
8oz water with 12.5 mg dyazide
2 nutrigrain bars
small amount of trail mix(less than a handful)
Meal 2 715 am (45 min before pre judging)
belgian waffle w/maple syrup
1 piece of sausage
2 slices of bacon
tiny cinnamon roll
Before pump up
1 nutrigrain bar
handful of trail mix
12 pm
burger
fries
430 pm
6oz turkey
1 cup jas rice

So again i am going to point out the lack of ac because it was so brutal especially after drying out over night and being nice and dehydrated. so that in itself sucked big ass gopher nuts. trying to keep conditioning going while also trying not to sweat the water that's holding the glycogen in your muscle. good times right there. so the plan was to have maybe say 2-3 waffles or pancakes with a little sausage and bacon for the sodium. again pointing out this was a massive 5 star hotel with an excellent rating and supposedly a huge lovely breakfast buffet setup. wrong fucking answer. i have been to hole in the wall places that have better continental buffet setups. anyway tons of bodybuilders trying to load up and they had zero pancakes and a single waffle iron. so i had to wait for 45 mins to get one not so crispy nasty ass waffle that i paid 30 bucks for. i was not happy at all and not being able to drink water at that point had me fuming mad and along side of how much that terrible piece of card board cost me.
so all done now had my pre judging meal done and went back to chill backstage to prop up my feet. ran into some buddies i compete with and was able to shoot the shit with them. they were in the same divisions as me but in lighter classes. so having some familiar buddies around and in the same boat is always a good time esp since i didnt know they were competing. anyway, so they start their screaming for us to do our touch ups pump up etc... check and done and it's close to the start time so it's looking good. start lining up. now mind you again it's hot as balls and tons and tons of dudes standing right on top of each other lined up to go onstage. we wait, we wait and we wait some more. stood in line for about 90 mins and they had people around that wouldnt let you leave the lineup. so on my feet dried out and suffering. knees feet and ankles are absolutely screaming in pain and border line cramping at this point. as we got closer to getting up to the stage i was hurting so bad i wasnt sure that i would be able to squeeze my legs at all or even hit half the poses. that's how bad it was. finally got up for my individuals and comparisons. nailed them to a t and maybe the best posing i have ever done. so that was good to go.
so at the end of the day i landed at 230lbs on the dot show day and got 8th out of a very tough stacked 14. funny thing is 2 or 3 of the guys didnt even come back after pre and one was dropped before pre even started. so i went into this show knowing with the flaws i have from my injuries that i am not competitive at all when people are equal to or better than me and i am already down 5 points straight out of the gate with nothing i can do about it. so going in while in the whole i know it's a stretch and my goal was top 15 going in and not being dead last. that was what i had in my mind and also to beat my best. cracking the top 10 would be impressive to me and pretty much like winning. so i accomplished the top 10 and i am super happy and beat my best also.
so back to the grind and work while i reverse diet back out and go into my next off season. going to be making some changes and improvements hopefully to become even more competitive.

SO HERE IS THE POST SHOW FOOD LINEUP. I NEED TO NOTE HERE ALSO THAT I GOT FUCKED ROYALLY BY MY LAND LORD AND WAS TOLD LAST WEEK I HAD TO MOVE THIS WEEK BECAUSE MY HOME OWNER IS SELLING THE HOUSE I AM IN. GOT A NEW PLACE ALREADY BUT SINCE I AM ALL PACKED UP DIET IS GOING TO SUFFER UNTIL I AM SETTLED. TRAINING AND CARDIO WILL REMAIN. HERE YOU GO;

few white castle sliders w/fries

cheese cake factory nachos
fried mac and cheese burger
fries

glaze doughnuts
cannoli doughnut, caramel apple doughnut, jersey cheese cake doughnut, jersey creme doughnut

bagel nook
steak egg and cheese bagel
fruity peebles french toast
sugar cookie over load bagel

this obviously was over the couple of days. when i am in an area that i compete in i try to get stuff that i cant get locally. i saw the doughnut shop and bagel place on one of the food channels and had to check them out. the bagel place was about a half hour out of the way but man was it worth it. the bagels were off the chain and their coffee was some of the best i have ever had. they had tons and tons of great looking baked goods and if i was close enough i would never be in shape again. the doughnut shop was voted best in the city for 2019. no way i could put into words how good their doughnuts are, they blow everyone i have ever had out of the water, they are that good. i didnt make it into the big city but it's all good those two places well made up for it.
as for the cheese cake factory, that was not my choice. my wife love's it and since she put up with me and all my shit for this insanely long and painful prep i took her there acting like that's where i wanted to eat. i like it too and we have to travel a pretty good way to have it so i opted for that. good food either way and i am very well satisfied with what i have gotten in

[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]


Sent from my iPhone using Tapatalk

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]


Sent from my iPhone using Tapatalk

[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?


Sent from my iPhone using Tapatalk

helps the drying out process substantially.