Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11-12 (1/2 each)

assist pullups 100x10 90x10 75x10/3
chest support row pg 105x15 120x8 140x10/2
machine pullovers 105x15 125x10/2
free motion curls face away 15x15 20x10 25x12/3
hs preacher curls 25x5 35x5 45x12/2 45x10
cable upright rows 30x12/3
machine crunches 50x22/4
30min stepmill lss (post) level 11-9 )1/2 each)

done for the day. not going to comment on cardio because it is the same every day. i dread it, it beats the shit out of me but i get it done. second session is a tad bit better but not by much. i will say that i am not burning anywhere near the cals since my heart rate has gotten so low from being in shape. i am averaging the low to mid 130s for the duration of the sessions when i was cruising at the top end of 140s earlier. hell my resting heart rate is dropping into the 40s at night during sleep now, so i am in damn good cardio shape. training today was the usual with no pump hardly at all. did get a little bit going in lats and biceps but it faded just as quick as it came on. small amount of joint pain but nothing crazy and i am not pushing that hard but still, they are dry as all hell. not to shabby day though. got a cardio/rest only day tomorrow, so hopefully i can get some good rest in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11/level 9(1/2)

sissy squats x12/4
db bulgarian split squats x15 25x10 40x10 50x12/2
db stiff leg deads 25x15 40x10 50x12
machine chest press 105x15 120x8 135x5 160x10/2
pec deck fly 50x12/2
one arm overhead tri extensions 20x12/3
db lats top holds 10x12/3
incline situps x20/4
30min stepmill lss (post) level 11/level 9 (1/2)

done for the day. cardio is def set in and kicking my ass big time haha. i ride the struggle bus in, during and leave on that bad boy at the end. i do have a pretty good system going though. i hit the steps rest for about 5 tan and roll out. then back in after a few meals. helps with a small amount of fatigue management but at this point it is just a grind from the time i get up till bed. strength is still not failing off and hitting progressions so far but their is absolutely zero pump. i am basically just moving water around and burning cals and that's about it. sleep has went to shit with about 6 hours or a little more a night and i feel like dead animal ass completely now. so that puts me on point for where i should be. next 8 days will be hood up head down and finish the race.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11/level 9 1/2

glute ham hypers x11/3
shoulder width pulldowns 70x15 85x10 102.5x10/2
ez bar cable curls 30x11/3
cable rope twist curls 25x11/3
freemotion y raise 10x11/3
machine crunches x21/4
30min stepmill lss (post) level 11/level 9 1/2

done for the day. still going with pulling back on the cardio speed a bit with my legs not recovering properly. making it a little over halfway each session, i think i made it to 18min fasted and 17 post. the post session is normally much easier for me since i am better hydrated and have alittle bit of food in me. still sucks ass though. today's training is pretty much the easiest of the week with nothing really crazy going on. so that's always a plus. no strength drop at all but still barely any pump whatsoever but got it done nonetheless. it's getting brutal but the finish line is in sight. got cardio only over the weekend and hopefully lots of rest. then one final push hard and done.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11/level 9 1/2 each

leg press 90x15 180x15 270x10 370x10/2
walking lunges x13/2
def pushups x15/2
db skullies 20x11/2
rope press downs 35x13/2
cable rope face pulls 42.5x11/3
rope crunches 57.5x21/4
30min stepmill lss (post) level 11/level 9 1/2 each

done for the day. as noted had to pull back on cardio speed a little bit and going as long as i can at highest level. making it a little over half way before cutting the levels down. legs are wrecked so bad that if i continue to dig the hole deeper, i wont be able to hit the stairs at all. still making progress so, i dont think it will be an issue in the long run. trained with the whole family on the holiday today which is always a plus even though i am as ill tempered as a sore tail cat. got in a pretty good session with no crazy issues other than fatigue and not getting a pump hardly at all. sleep has continued to be more shitty than usual but still getting right around 7 hours interrupted sleep as of right now. not on cruise control just yet but maybe in the next 5 days or so. another one in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

assist pullups 100x10 80x10 72.5x10/2
chest support machine rows pg 105x15 120x10 137.5x10/2
machine pullovers 105x15 122.5x10/2
free motion cable curls 15x15 20x10 25x11/3
hs preacher curls 25x5 35x5 45x11/2 45x9
cable upright rows 20x10 25x10 30x11/3
machine crunches 50x21/4
30min stepmill lss (post) level 11

done for the day. in a ton of pain today and pretty well wrecked across the board. not hurt but again heavy legs and legs are smoked as well as glutes are sore as shit. so both cardio sessions were shit and broke my ass off. training on the other hand even though joints are also beat to hell and sore as fuck went good. pretty much zero pump though, it will come on faintly but it doesnt last at all. strength is holding pretty good and endurance isnt falling off just yet but we are knocking on the door for sure. i passed out for about 45mins after yesterdays session pretty hard so i am figuring actually i know i am in ketosis and all the carbs i am taking in are burned off before training is even close to being done. i am slowly pulling off that last little bit of fat with about i would say maybe 2-3lbs left give or take. so we are in a pretty good place as long as i can push a little bit harder. pulled clen out today for the week to add back in next week for the final really hard push. also lowered test a smidge as well to dry out even more. day off tomorrow with just 2 cardio sessions. so hopefully i can get some recovery in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
1 carb control tortilla
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
1 carb control tortilla
meal 5
2 cups egg whites
1 carb control tortilla
asparagus
meal 6
6oz cod
1 carb control tortilla
meal 7
8oz sirloin
1 carb control tortilla
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

25 test p ed
50 mast p ed
50 tren a ed
50 win
50 var
100 provi
10/10 halo
6iu gh daily
12.5 aroma ed
20 nolva ed
37.5 mcg t3
150 ed semi
gw 501516 12.5 ed

[guns01]

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

Man I hope you start feeling better man.

Olympiasolutions@protonmail.com

once the prep and reverse diet is over i will be firing wide open and good. getting through that process is brutal once bodyfat gets so low and fatigue buildup is so high.

[jolter604]

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

i keep gh in pretty much year round. i did run into to some pretty bad insulin resistance this year that has been a pain in the ass to get under control. i actually kept slin in for the majority of the year which i normally dont do to keep it somewhat in check while growing and added in semiglutide for the prep. not feasable for the off season but damn if it didnt bring it back into perfect range pretty quick.

these hard runs and pushes make me feel like absolute dog shit though. idk if it's the compounds, fatigue, or super low body fat or a combo of all but it is a miserable experience to say the least

Man I hope you start feeling better man.

Olympiasolutions@protonmail.com

[guns01]

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

monday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

sissy squat x11/4
bulgarian split squats x15 25x10 40x10 50x10/2
db stiff leg dead 25x15 40x10 50x10
incline machine press 105x15 120x8 135x5 155x10/2
pec deck fly 50x10/2
db overhead extension one arm 20x11/3
db lat top hold 10x11/3
incline situps 15x20/4
30min stepmill lss (post) level 11

done for the day. cruised through cardio with no bad issues over the weekend but my fasted one today was a little rough. the second post workout session wasnt as bad but still i am 100% on the struggle bus big time now. slow dragging ass, legs are heavy and calves are absolutely destroyed. i am dreading every single session now well i always dread them but now i am hitting the wall. training actually even though it hurts like hell and is brutal went well. a little dizzy here and there but still got through and got it knocked out. joints are beat up and sleep is now officially shit. feeling the grind 24/7. i am lean as shit which makes it even more painful. now for the final push for about 8-10 days give or take. today is last day for clen for this week before next weeks final push. let's get after it for 2 successful weeks.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

I miss HGH
I need to get back on it.
And tren
That's a great stack.


Olympiasolutions@protonmail.com

i keep gh in pretty much year round. i did run into to some pretty bad insulin resistance this year that has been a pain in the ass to get under control. i actually kept slin in for the majority of the year which i normally dont do to keep it somewhat in check while growing and added in semiglutide for the prep. not feasable for the off season but damn if it didnt bring it back into perfect range pretty quick.

these hard runs and pushes make me feel like absolute dog shit though. idk if it's the compounds, fatigue, or super low body fat or a combo of all but it is a miserable experience to say the least

[jolter604]

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

I miss HGH
I need to get back on it.
And tren
That's a great stack.


Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 360x10/2
walking lunges x12/2
def pushups x15/2
db skullies 15x15 20x10/2
cable rope pressdowns 35x12 35x12/2
cable face pulls 42.5x10/3
machine crunches 50x20/4

done for the day. well the cardio struggles bus finally hit me. legs are heavy as shit and calves are all fucked up with the feet being equally tender. so we are hitting that point of pain 24/7 now. day off on weds with graston therapy which helped until i did my fasted session which pretty much erased every bit from my lower body. sucks ass big time and i would say completely mental to push through. training and second session went much better though. well strength was in the shitter because my joints are starting to get dry and hurt from bodyfat and estrogen being low. having to pull knee sleeves up and use them now as well. it sucks but it is a good sign that i am on track. i am hoping that i can push for maybe another 12-14 days and then go into cruise mode to finish out strong. i wont say a great day but a successful one.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp changes and setup right now

50 test p ed
50 mast p ed
50 tren a ed
50 win
50 var
25/26 provi
10/10 halo
6iu gh daily
12.5 aroma ed
20 nolva ed
37.5 mcg t3
150 ed semi
100mcg clen 2on 1 off
10mg yohimbine ed
gw 501516 12.5 ed

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

assist ng pullups 100x10 90x10 80x10/2
machine rows pg 105x15 120x10 135x10/2
machine pullovers 105x15 120x10/2
free motion curls 15x15 20x10 25x10/3
machine preacher curls 25x10 35x10 45x10/3
cable upright rows 25x15 30x10/3
cable crunches 57.5x20/4
20min stepmill lss (post) level 11 (not my normal stepmill)

done for the day. cardio wasnt crazy bad this am but the clen and yohimbine has me sweating like a mad man. breathing was actually great but legs are heavy as shit but not sore like i figured they were going to be. strength was down a little bit but not bad and pumps were really good. actually kept a pretty good pace going today and not dragging ass once in the door and moving. idk just yet but i am pretty sure i will be beat up when i get out of bed tomorrow. that second set of cardio i had to do on a different stepmill and it's not as friendly on the back and calves as my normal one. the steps are more narrow and the angle is a little different. still got it done though. not a bad day at all. got double cardio tomorrow and graston therapy session. so technically an off day but not an off day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming/cardio

30min stepmill lss (fasted) level 11

sissy squats x10/4
bulgarian split squat 25x15 40x10 50x10/2
db stiff leg 25x15 40x10 50x10
incline machine press 105x15 120x8 135x4 150x10/2
pec deck 50x10/2
oa overhead db extensions 20x10/2
db lats top hold 10x10/3
incline situps 10x20/4
20min stepmill lss (post) level 11

done for the day. and i have fired up the double cardio but not on the struggle bus just yet. it will probably take a few days to kick in and kick my ass haha. with how programming is set up on paper monday looks like the worse of the week but we will see as fatigue sets in. i am pretty depleted though because i do get a little dizzy here and there which comes on when carbs get low and i am burning off way more than i am taking in. pretty good strength still and pumps were good. all in all a pretty good start to the week so far. making some slight supplement changes as well but only increasing the t3 by 12.5 and clen by 20. i will update the list when all the other stuff goes up as well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming(semi deload)

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x12 360x10/2
wide stance belt squats 90x15 180x10 270x10/2
hs bench x15 25x15 45x12 70x10/2
one arm cable pressdowns 10x15/2 15x15/3
machine tricep extensions 130x10/3
db lats extreme rom 10x15/3
rope crunches 57.5x20/4

done for the day. cardio was a little rougher today but gutted it out. the clen i swear makes the breathing so much better but damn if it doesnt make everything else hurt 10x more during the cardio. i did have a little knee issue walking around the gym yesterday where it tightened up and popped on me. only a brief pain but it stayed pretty tight after that, so i was kind of worried it would be an issue during cardio and training today but ended up not bothering me to bad. tight but not any pain, i guess it's good that i am not pushing close to failure this week so it can kind of heal up a little bit. well i dont think i actually hurt it so much as some scar tissue may have broke loose or the muscles just tightened up on me more than usual. felt pretty damn good today for a change and strength was soldi as well as the pump. running pretty smooth this week and havent hit the struggle just yet. the 4 straight days will prob hit me tomorrow or by saturday. got a free meal most likely coming up on saturday so that's def something to look forward to. all in all a good day and week so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming(semi deload)

30min stepmill lss (fasted) level 11

hs iso pulldown pg 45x15 70x12 90x10/2
hs iso row ng 45x15 90x12 135x10/2
hs iso low rows 45x15 90x10/2
incline db spider curls 10x15 15x15/3
incline db lats 15x15/3
hs machine crunches 10x20/4

done for the day. no clen in the picture today so cardio wasnt as brutal but still sucked balls. legs are heavy which i expected but not to crazy beat up. had to train at a base facility today for the hs machines in my programming and even though we made plans to avoid the crowd i forgot about the holiday. so it took forever and i warmed up cooled down warmed up cooled down. we literally had to wait on every piece of equipment. still got a pretty good pump going but cant note strength since it is a semi deload and not going near failure. all in all an ok session with no really bad complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
45g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette