Follow Along G's Run to the NA's

[guns01]

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

I love that concept. Tighten up the areas that need help. Nows the time to sharpen it up!


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even though i am well versed and know what and how to do these things. it is so much easier with someone looking over my shoulder making the calls and giving me feedback on my thoughts. making it much easier and less stressful for sure.

[Pushtoday]

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

I love that concept. Tighten up the areas that need help. Nows the time to sharpen it up!


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[guns01]

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

today

cardio/calves/back/rear delt

45 min fasted incline treadmill

standing calf raise 150x10 165x10 180x10 195x10 210x10
chins x10/4
chest supp pro grip row 120x10 135x10 150x10 165x10
cable face pulls 80x10 100x10 120x10/2
db shrugs 65x10 75x10/3
dante rear delt rows 95x8/4

done for the day. not a bad day at all today. feeling better and stronger every single session. calves were a tad bit tight and tender so hopefully i was able to get them flushed and stretched out really good. back pump was excellent and as of right now i am having no lower back issues at all. going to see some ab/calf alternation going on in my upcoming weeks. one day ab and one day calf and may also double up from time to time. honing the stone so to speak. same with back going back to a 3 day split with a hard and heavy day, a mid back focus and a lower lat/low back focus day. should be fun and interesting.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
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/abs/legs

45 min am fasted incline treadmill

rope crunches 60x15 70x15 85x15/2
adductors 190x10/4
seated leg curls w/iso (15s)25x10/2 (15s)50x10/2 (15s)75x10/2
heels elevated goblet squats w/iso (15s)55x10 (15s)65x10/3
db stiff leg deads 65x8/4

done for the day. we hit our maint point, so good news in that department and i am stoked. i get to drop one cardio session, get a day off a week, get one cheat meal and one refeed meal per week. so i will be following the low low template 5 days a week and then have two plus ups. so my body and soul is going to be very very happy. 11 weeks to go this weekend for the big dance. so we got plenty of time to fill out and tighten up even more.
for today again i am still in a pretty weak state so i opted for some iso holds and good hard contractions to be safe. i did the iso prior to the execution of the full range reps and it was killer. even after the first set the blood poured in quick and painful. no issues at all today and feeling pretty damn good.

supps dropped for the time being
winn
prov
halo
dandelion root
b complex
vit c

those were all pulled today. injectables and t3 is staying in for the time being.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
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/cardio/back/abs

45 min am fasted incline treadmill

15 min step mill intervals 2-1
chins x10/4
one arm machine rows 80x8 90x8 100x8 120x8 140x8 160x8
chest supp tbar rows 45x8/2 90x8/2 135x8/2
cable pull overs 100x10 110x10 120x10/2
one arm sup pull downs 50x8 60x8/3
low back machine 180x15 195x15 210x15 225x15
dante 1.5 crunches 1/2 stack x15 full stack x15

done for the day. another day i opted to drain glycogen and do my second cardio prior to training. helps warm me up a little bit better as well so that's an additional benefit. felt pretty damn good today so i pushed the weight up a little more but without getting sloppy. still chalk full of glycogen too i believe because the pumps are stupid and come on and stay on for the duration. i do think i have my water back under control now. feet and ankles arent swollen, so i am good in that department. now to just clear out the tanks and get started back into the transition.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
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

No rest for the wicked.


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hell no man. you know better than that. we are going to push back to baseline from last friday and then make adjustments from there

[Pushtoday]

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

No rest for the wicked.


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[guns01]

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

today

cardio/chest/delts/cardio

45 min am fasted treadmill incline

15 min step mill intervals 2-1
machine press 80x20 ascending sets 90x8as 100x8as 110x8as 120x8as 130x8as 140x8 ds 140x8ds 130x8ds 120x8ds 110x8ds 100x8ds 90x8ds 80x8ds
hs incline press 25x8 50x8 75x8 100x8
machine fly ss 90x10ss 105x10ss 120x10ss
reverse peck deck fly ss ss60x10 ss75x10 ss90x10 90x10
db lats 20x10 25x10/3

done for the day. trying to strip out all the glycogen and water from loading and competing this weekend. so cardio first thing this am and again during training. i opted to do it first today just for shits and giggles and again try to push out as much as possible. i also added in some intensity techniques since i cant get to awful heavy just yet. so of course my joints are tight and a tad bit tender and the pumps are stupid. all in all a good day in though and hopefully i can get back into base level quickly.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
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

Holy hell. What a day!
But you brought your best package and if no one else shows up, we’ll that’s not on you.


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hell yeah man. we have to do some tinkering though to get me to fill back out fully while drying out. got some trial and error things to work out before the big dance. back to the grind though full tilt.

[Pushtoday]

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

Holy hell. What a day!
But you brought your best package and if no one else shows up, we’ll that’s not on you.


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[guns01]

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

friday (check ins/trying to get in there by 4pm first thing)


ok, so here is the original plan which didnt fly:



water
.9 gal water

food (subject to change)

meal 1
6oz turkey
2 cups jasmine rice
meal 2
6oz turkey
1.5 cup jasmine rice
meal 3
6oz turkey
2 cups jasmine rice
meal 4
6oz turkey
1.5 cup jasmine rice
meal 5
6oz turkey
2 cups jasmine rice
meal 6
6oz turkey
1.5 cup jasmine rice

here is how it actually went down. i weighed in at 221 in the dot first thing in the morning empty tank. so we left with an extra 2 and a half hours early to make it to check ins first thing so i could fill all the way back out. i had my first meal and a little water and that put me at 222. stopped again had second meal and it put me at 223. so here is where the fun comes in because i was supposed to stop around 130 and check my weight before making the call. really bad accident on the interstate so i couldnt check weight. so he shut off all food and water before check in. so i had two meals and a little less than 1/4 gal of water at that point. trying to make heavies here. so i weighed in at 224.3, this is where it gets funny and kind of weird. that put me into the heavies but they put me down in the super heavies at 234.3. so i went out and posed with the other 2 heavies and since they were monster black dudes with round muscles and pretty physiques i figured great i am third now dead last and i am going to have to do another damn qual show. well let me back up. i had one more meal clean with another 1/4 gal of water. then i had another 1/4 gal of water a monster burger and fries and went to bed. back to pre judging. so i got judged as a super heavy instead of a heavy. going into finals the thought was well fuck i got out geneticed and they are better than me so i have to do another show. so i lined up on the line with the heavies to take my third place. the mc says we arent ready for you number blah blah. so they pulled me off from the heavies. i had a quick chat with the npc officials back stage and i told them hey, i weighed in at 224.3 as a heavy yesterday. he pours through the paper work and says well fuck they messed it up listed you as a super heavy and the wrong weight. so go out and get your first place trophy because you are the only one. haha, well fuck it, i will take that one, so i dont have to do another qual show. not my fault haha.

so here is what the eating and water looked like:

friday
meal 1
6oz turkey
2 cups jasmine rice
1/4 gal water
meal 2
6oz turkey
1.5 cups jasmine rice
meal 3
6oz turkey
1.5 cups jasmine rice
1/4 gal water
meal 4
cheese burger
large fries
1/4 gal water

1/2 dyazide tablet and went to bed

show day

4oz water and small coffee
2 nutrigrain bars up to stage time
1/2 can dill pickle pringles

finals

11 am
fried mac and cheese cheese burger
fries
1/2 diet coke
.5 liter of water

that was it up till finals

that's what the day looked like

sunday i did 30 mins of treadmill cardio and i am back on the plan today

[BABY1]

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

net connection up in the area we were was absolute garbage. couldnt get crap to load. back home now. a little snafu that worked out into my favor and i will elaborate when i get some more time. anyway i won my open class and took 2d in masters. should have won the masters but oh well, it warmed and pumped me up nicely for the open class. i will get the corrections on the day before weigh ins and the day of updates done here shortly. def was a huge pain the ass trip that didnt work out the way i planned traveling wise. got the qual for the big dance though so that's all that matters

YEAH! That is is GRRRREEEAAATTT!!! You sdeserve it, guns! Now its WAFFLES time! Cant wait to hear the details!

[Pushtoday]

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

Well done brother!!
[emoji471] [emoji1628]


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[guns01]

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

net connection up in the area we were was absolute garbage. couldnt get crap to load. back home now. a little snafu that worked out into my favor and i will elaborate when i get some more time. anyway i won my open class and took 2d in masters. should have won the masters but oh well, it warmed and pumped me up nicely for the open class. i will get the corrections on the day before weigh ins and the day of updates done here shortly. def was a huge pain the ass trip that didnt work out the way i planned traveling wise. got the qual for the big dance though so that's all that matters

[Uncle Ric]

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

Looking forward to hearing how you did brother