Follow Along G's Run to the NA's

[pgcc0313]

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

i will post up my day prior meal setups the following days but here is a sample of what today looked like:

meal 1'
12 whole eggs
100g cream of wheat cinnabun flavored
1 tblspn acv
2 scoops metamucill (physulim husk)
meal 2
100g whey shake with almond milk
100g oats with brown sugar and cinnamon
meal 3
16oz top round
2tblspns coconut oil
1 cup brocoli
meal 4 and 5
same as 3
meal 6
16oz shrimp large peeled and cooked
1 cup buttered grits
1 tbl spn acv
meal 7
100g whey shake

So your going high protein, pretty high, good fats and pretty damn low carbs, huh? Have you tried it before?

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[pgcc0313]

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

ok the starting block. everyone for the most part has seen the creation that was built last year. the final product was delivered on stage at 216 and 219 respectively. with that being said we are going to start with the rebound plan that was used to get me were i currently sit. also i am going to share that my guinea pig had not started to hammer away on a serious diet routine until this past monday. he was basically eating around 500g of protein and not tracking carbs or fats. he made this decision to allow his body and internal organs to normalize and have a small break from the stress place on them.

the rebound:
1ml omna ed 6 days a wk
1ml or 100mg npp 5 days a wk
1ml tne/drol/bol blend 5 days a wk (training days only) taken approx. 90-120 minutes prior to training
1 viag/cialis taken 1 hour prior to workout
50mg oral drol taken on off days 2x a day
gh 5ius 5 days a wk
igf 4wks on 4wks off 60mcg preworkout 15mins prior
cjc on the 4 wks off from igf 60mcg prior to bed
metformin 500mg during 4wks off igf postworkout

supplement lineup:
orange triad 2-3x daily
acv 2 tblspns 3x day. 1st am/noon and final meal
cycle support 2 scoops 1x day
hawthorne berry 2caps 3x day
vit c 1g 3x a day
omega 3 fish oil 2g 3x day

that's about it for now. i will update our planned cycle change and my updated training and diet setup since i have turned it up full bore.

my guinea pig is currently sitting at 282 first thing in the am at 9% bf. he is strong as an ox right now and hungry as ever.

you guys are more than welcome to chime in with questions and comments as you like. i will post up my daily training and when i cheat on my diet haha. hope you enjoy these upcoming months cause it is going to be a blast and chaotic experience for us all

Wondering what you think of Mraformin over straight insulin use?



PCT-SHOP CONSULTANT

PCT-SHOP.COM

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[guns01]

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

yesterday

cardio/calves/back/abs

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

leg press calf raise 275x8 295x9 315x8 335x8
one arm sup pull downs 35x8 40x8 50x8 60x8 70x8 80x8 amrap 40x37
one arm machine row 100x8 120x8 140x8 160x8 180x8 amrap 110x34
neutral grip trac machine pull down 80x8 100x8 120x8 140x8 160x8 180x8 amrap 110x25
rope pull overs 6sets of 10 (no clue on weight, stack not marked)
stand dante low row 25x10 40x10 55x10 70x10 85x10/2
hypers ss x15/6ss
machine crunch ss ss x15/6

done for the day. great session tons of volume and really good pace. got in nice and early again this am since the mrs didnt have to work and trained with a buddy. wife and son had to make up legs so buddy and i went back to back for the duration to push tempo. so of course pump and condition work were on point. since i cant push up to awful heavy it clicked on me to get to a point were i am about 1-2 reps away from failing with perfect form and then toss in an amrap set in the end. no crazy stupid stress on the joints get some good stimulation but not lose any size and fullness with this approach. at least that's what sounds good in my mind. so keeping a good intensity technique in that doesnt put to much stress on everything risking injury. also still got another free meal and went to the beach for a few hours yesterday and got sun burned. so today and tomorrow will be a bit uncomfortable. finished out the week good and strong. another good week in the books with 2 more to go.

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
cheat meal
4 slices meat pizza
6 wings
giant cinnamon bun

[guns01]

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

How many days out brother?


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14 days out from today. i will be on the road on the 4th of july. really dreading the drive back on sunday after the 4th but it will well be worth it. that's what i am telling myself haha

[Pushtoday]

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

How many days out brother?


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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 5sets 15sec

3/4 crunches 70x30 80x48
cable press downs 80x20 90x20 100x20 120x10 140x10 150x10 160x10 170x10
assit machine press downs 100x10 110x10 120x10 140x10
db tate press 20x12 30x12 35x12 40x12
one arm french press 25x15 30x15/3
thumb over db hammers 20x10 25x10 30x10 40x10
one arm machine curls 20x10 30x10 40x10 50x10 60x10 70x10
bb drag curls 40x10 50x10 60x10/2

done for the day. went in quite a bit earlier than usual and of course it was packed. so slow start and super aggervated getting the work in. got going pretty good and had to pull back and remind myself not to over do it, that's why i dropped out the rest pause work. strength is really good and still climbing but joints are dry and tender. so once i get good and warm they arent tender and i start to get silly. good thing i was starting to cramp today because i had to catch myself haha. great pump and really good volume. one more training day of the week and most likely close out the week nice. happy with condition and vascularity today and how everything is looking. so another successful one in the books


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

[Pushtoday]

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

Another solid day.
Just keep lining them up and knocking them down!


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[guns01]

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

today

cardio/calves/abs/back/rear delt

25 min incline treadmill am fasted
dante vacuum 5sets 15 sec

machine toe press 150x20 160x20 170x20 180x20
machine crunches 20x15/4
trac machine pull downs 80x10 100x10 120x10 140x10 150x10 160x10
rope face pulls 70x10 80x10 90x10 100x10 110x10 120x10
prone shrugs 45x10 70x10 90x10 115x10 135x10 160x10
hs pro grip iso rows 45x10 90x10 115x10 135x10 160x10 180x10
bb shrugs 135x10 185x10 225x10 275x10
reverse pec deck fly 60x10 75x10 90x10 105x10 120x10/2

done for the day. outstanding day today. went in a little earlier than usual and surprisingly i got going right out of the gate. felt great and kept a hell of a good tempo going. strength and pump were really good and other than a little forearm splints and elbows a tad bit tender everything else felt great. really happy with the day. i am thinking it most likely came from the refeed yesterday topping off the tanks.


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

This could be you tomorrow.



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yessir it is and i am looking forward to cardio here shortly haha

[Pushtoday]

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

This could be you tomorrow.



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[guns01]

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

today

cardio/legs

25 min incline treadmill am fasted
dante vacuum 5sets 15sec

stand one leg leg curls 10x10 20x10 30x10 40x10 50x10 ds50x8ds 40x8ds 30x8ds 20x8ds 10x8
adductors 100x15/6
belt squats 90x10 180x10 270x10 360x10 amrap 180x34
bulgarian split squat x10 25x10 40x10 amrap 53x28

done for the day. went and trained/killed my buddy at his gym today. doesnt look like a ton on paper but damn if i could barely walk afterwards. holy nasty stupid pump and pain. knee really didnt like the heavy belt squats so again keeping with the last 2 days, i had to stop increasing the weight and pull back just to be on the safe side. still able to move some good weight though, so i dont think i will be losing any real size or fullness. i think i only have 2 more leg days left, so i have to make them count at the same time throttling back a tad bit. no pain now so i am good but i am probably going to be hobbled sore again for the next 3-5 days as usual. great session.


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

today

cardio/calves/chest/delts

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

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss
tibia raise ss ss50x20 ss60x20/3
machine incline press RP 120x20 135x15 150x12 195x4 RP280x11rp x5
machine press rp 150x15 160x15 170x15 180x12
hs decline press 45x15 70x15 90x15 115x10
machine shoulder press rp 80x15 90x15 100x15 110x15
reverse pec deck 75x10 90x10 105x10 120x10
machine lats 60x8 80x8 100x8 120x8

done for the day. no issues getting going today and felt good and strong. got an awesome pump but had issues right out of the gate with shoulders pecs and elbows. everything tightened up something fierce and nasty. so i had to change out my plan for heavy rest pause stuff and go with more high end reps and be very very easy. the pump and tightness was so bad that it was pinching a nerve in both shoulders and shooting down my arms. so yeah tightness is an understatement and it was on both sides. elbows were not happy at all either haha. all good though adapt and over come again today and maybe i will have to throttle back a little bit on the heavier ended stuff for the rest of prep. i play it more by feel but i think maybe the winny halo and low estro are starting have more drying and tightening affect way early. all good though still getting outstanding training in regardless of not breaking any records. well my reps did go up on the incline but that's the point i had to shut the heavy work down for safety. great session



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

[BABY1]

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

Sometimes playing it safe is the right choice and you surely now how to listen to your body! AWESOME, guns

[guns01]

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

Brother you are a true professional.
Recognizing potential issues and avoiding them.


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old and wise man. plus i have worked way to hard to risk getting side lined right now. that would seriously suck big time

[Pushtoday]

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

Brother you are a true professional.
Recognizing potential issues and avoiding them.


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