Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

sm bent rows x15 95x15 145x10 160x12/2
db shrugs 50x15 60x12 70x13/2
db hammer curls 20x15/3
bb curls normal grip 50x15/3
machine reverse flys 80x12/3
glute/ham hypers x13
rope crunches 50x18/4

done for the day. cardio a touch easier and slightly beat up but good and not crippled. so that was a plus. training 4 days in a row was pretty rough to say the least. i tried to get in as much as possible between cardio and training but it was still a grind. top that off with having a therapy session before today's session which def isnt optimal at all but i got it done. no real complaints about the session and actually got a really good pump going. she wrecked my calves and lats so those pretty much hurt the entire time. so that was kind of distracting. pretty sure everything is lined up for proper training split for next week. i do have to pull freaking labs for the va so my injection sched will be off unfortunately with my test. i will keep everything else as is. am hitting cryotherapy post va appt on friday for additional recovery. so hopefully by monday i will be ready to tear it up. all in all a good day and a great week. still dropping about 2-3lbs per week so no need for adjustments at this time other than the small increase in cardio level.

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
60g 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

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted of course)

db bulgarian split squats x15 25x15 40x12 55x15/2
hacks x10 90x15 180x10 270x5 285x12/2
seated cable rows 100x15 120x10 150x12/2
cable pullovers 50x13/2
db press 25x15 40x8 55x15/2
db curls 20x15/3
db skull crushers 20x18 20x15

done for the day. still keeping cardio up high and i shouldve noted that i have been doing it fasted for a couple weeks now. so that's in there. supposed to be the day off today but having to train because of appt as already noted. i was thinking going in that i was going to be wrecked but surprisingly it went pretty damn well. well i had to wait on some dumb ass cow rolling around on the floor acting like she was working hard when she was playing. sad fact is that even though these sessions are crippling i did 2 full movements when she only did one set in about 20mins. that's how pathetic she was. so i should also point out these weights are much lower than what i normally would do but the focus on this type of training is a super slow negative with a big pause in the stretch position. so the emphasis is on the loaded stretch and negs. it blows your muscle up fast as shit and hurts something brutal. i would say it is online with doing drop sets on every single movement and every day when you finish you feel like you just did heavy back or legs. so it is a whole other level of brutal. great pump and hit all the progressions so i would say a good day 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
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g 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

[guns01]

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

yesterday

cardio/rp programing

30min stepmill lss level 11

bb flexion rows x15 85x10 115x18/3
bb curls narrow grip 45x18/4
cable curls stand grip 35x18/3
db lat raise 10x15 15x12 20x15/3
ssb good mornings x15 85x12 115x15
incline sit ups 15x15/4

done for the day. got a wild dumb ass hair and bumped cardio up one level. i was thinking meh i will push it as long as i can handle and then run the time out at level 10. well i couldnt be a puss so i went ahead and gutted out the full time at level 11. i was actually surprised that i hung in there and made it the full time. then to top it off i wasnt to bad beat up after. so i will keep it there for now as long as i can hold up. training went good and didnt feel to bad. the bb flexion rows make breathing a kick in the nuts so i put a little more focus on controlling it to keep my wind a little better. got through them and then huffed and puffed the rest of the session haha. i thought damn i made it through those smoother than last time only to get smacked in the face for the rest of the session. everything pumped up quick and i am still hitting the progressions that are laid out. so all in all a good day in the books. pushing training up a day tomorrow and brain storming how to finish up the week with the therapy and doc appts on thurs and friday. toying with the idea of training 4 days straight and being crippled all weekend. either that are pushing friday's session to saturday. cross that bridge when i get there.

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
60g 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

[guns01]

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

yesterday

cardio/rp training

30min stepmill lss level 10

belt squats 90x15 180x10 270x5 285x12/2
bw walking lunges x14/2
2 db bent rows 25x15 40x10 50x5 55x19/2 55x16
pg chest supp rows 150x5 165x12/2
cable rope twist curls 20x21/4
ng machine press 100x15 120x10 145x12/2
cable pressdowns 57.5x23/2
machine crunches 50x18/4

done for the day. cardio was a little bit easier today and in the back of my mind i am going to have to up the level to keep getting what i need. which i dread like the plague because it beats the evermore piss out of my legs and calves. average heart rate is staying in the lower 140s so i am starting to adapt. training went pretty good today and i was actually able to move a little faster than when i started this programming. the bent over stuff still crushes my sole with the high reps and pauses, so i am adapting pretty well to that as well. still sleeping pretty damn good or good for me and dropping weight perfectly on sched. so no really bad complaints at all. knee did get a little irritated yesterday but not really bad. all in all good strength and pump so i would say a great day in the books. i am thinking to it is going to be a compressed week this week. i am going to have to go 3 days back to back to back because i have a therapy appt on thurs and a va appt on friday. i will be destroyed by the weekend most likely

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
60g 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

[guns01]

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

yesterday

cardio/rp training

30min stepmill lss level 10 (fasted)

bb flexion rows x15 95x15 115x17/3
bb curls narrow grip 45x17/4
cable curl normal grip 35x17/3
db lat raise 10x15 15x12 20x14/3
ssb good mornings x15 85x12 115x14
incline situps 10x15/4

done for the day. again cardio not so bad to start off the day and legs are good. training is brutal. when i look at it i am like that isnt shit and then when i do it i am thinking what the fuck, this is stupid. it literally feels like a heavy leg or back day every single session. crazy thing is the weights arent stupid heavy and the joint stress and stuff are not bad at all. but it is a huge kick in the nuts. the pumps are insanely painful to top it all off. so the session and day were on point. tomorrow is an off day with a light cardio session and then finishing with 10k steps total for the day. i do have liver scan and some labs to check my liver health and diabetes screening setup as well. so that's the plan for tomorrow.

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
60g 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

[guns01]

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

yesterday

cardio/rp training

30min stepmill lss level 10

belt squats 90x15 180x10 270x5 280x12/2
walking lunges glute focused bw x13/2
2 arm stand db rows 25x15 40x12 50x4 55x18/2 55x15
chest supp row pg 135x10 160x12/2
cable rope twist curls 20x20/4
ng machine press 100x15 120x10 140x12/2
cable tri pressdowns 57.5x22
machine crunches 50x17/4

done for the day. cardio was a smidge easier today but still as always sucked ass. legs, calves and feet are holding up pretty well right now and i am damn happy about that one. when my calves and feet get wrecked i am freaking miserable and the cryo only lasts for 2-3 days for that purpose. another nut crushing training session with progressions and i actually hit them all. great pump and strength seems to be holding up pretty damn good. all in all pretty happy with how everything is running and feeling right now. lower back was a little tender but not horrible by any means. i am hitting the roller and pso rite every day to keep everything loose. good day 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
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g 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

[guns01]

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

Tues

cardio/rp training

30min stepmill lss level 10

bb flexion rows x15 95x12 115x4 115x16/3
ng bb curl 45x16/4
cable curl 35x16/3
db lat raise 20x13/3
ssb good mornings 65x15 85x10 115x13
incline situps 5x15/3 bw x15

done for the day. the cardio of course is always brutal and my legs are wrecked for an hour or two afterwards. this is completely normal and i am not at the point where my calves hurt so bad i have to wear sleeves just yet. so i am not destroyed in that aspect just yet. the training listed above on paper doesnt look to rough but in practice it is pretty brutal. at the end of the sessions i am wrecked. idk if it is because i am in a def and doing cardio or if the training is that challenging. time will tell as the blocks progress but i feel pretty good right now atm. so all in all holding up pretty well so far and getting after it hard. great pump and no complaints today at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/ rp training

30 mins stepmill lss level 10

belt squat 90x15 180x12 270x5 275x12/2
glute focused waling lunges bw x12/2
stand 2 arm db rows 25x15 40x12 55x4 55x17/3
chest supp pg rows 150x12/2
rope twist curls 20x19/4
machine chest press 100x15 120x12 140x12/2
bar press downs 50x15 57.5x21/2
machine crunches 50x16/4

done for the day. ok so trying out some crazy new shit with the rp app. i broke it down with back and chest focus and let it auto program everything in. really weird split and setup from what i am used to but we shall see. i will give it a training block and see how it goes. if it is good i will stick with it if not i will use it and program it to my own needs. it is kind of cool that it regulates and makes adjustments based on your feedback and performance.
sitting pretty good right now prep wise. dropping 2-3lbs per week and not completely ran down and beat into the ground just yet. that's where i hope the app will kick in and help out a little bit. no really bad issues going on right now and hanging in there pretty damn good. not getting up at 4 yet for fasted cardio but doing it in the am and then training a little later in the day. that's another adjustment i am making to help with fatigue a little more. sleeping pretty good right now as well. i did add in semiglutide yesterday to test it out. i dont need help with dropping weight but i am using it to keep my insulin resistance at bay while i increase gh and hopefully get some appetite suppression which should also help me sleep as i get deeper in prep. i am only doing 50mcg daily atm so it is a micro mini dose.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current setup
900 test c
325 tren a
600 primo
25mcg t3
50mcg semi

[Nezagren]

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

I'm not a doctor but I got to think this man had to have some underlying condition or other factors that caused this. I think its a little extreme to say this type of training causes this due to one case. I find it hard to believe that the level and duration of training this man did was the sole cause of this condition. Me and guns were done within minutes and I find it hard to believe there was enough waste or broken down muscle tissue to cause damage to the kidneys as long as we were adequately hydrated.

You make a valid point.

[MindlessWork]

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

I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.

Hope your doing well big dog

I like the taste and texture of jasmine as well. Best rice IMO.

[guns01]

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

yesterday

cardio/back/abs

30min stepmill fasted lss level 8

chins x10/2 x8/2
meadows rows 25x15 50x15 75x8 100x8/3
cable pullovers 50x10/4
pull downs ds 140x10 ds160x10 140x8 120x8 100x10
machine rows pg 135x10/4
def bent rows 95x10 105x10 115x10 135x10
hypers x15/4
machine crunches 50x15/4

done for the day. i am trying out this stupid waist taper thing that a top tier buddy of mine suggested. it is a pain the ass to wear and makes it hard as hell to breath while wearing it. i know i know you cant shrink your waist with these stupid things but it is supposed to help with back pain and posture which is my main goal. it is also supposed to help you train yourself to keep your abs pulled in. so we shall see but it does suck to wear for now. no clue how women wear these stupid things 24/7.
pretty good session in today. i did swap up and go to fasted cardio to get the weight trending down a tad bit faster without having to pull cals down and for a little water control. i am holding a little bit more water than usual for some reason that i need to get ironed out. other than that only a little bit beat up right now. my good knee is pretty angry at me from the addition of about 2-4k extra steps a day and that's about all i have going on right now. the pumps are holding up really good and i am digging these loaded stretches more than i have in the past. it seems to be helping joints feel a little better and giving me a little better range of motion.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

monday

back/abs/cardio

wide grip pull downs 85x15 100x15 120x10 140x10 160x10
chins x9 x8 x8 x7
meadows rows 25x15 50x15 75x8 100x8/3
oa supp pull downs 42.5x8 50x8 60x8/3
cable pullovers 50x10/4
def sm bent rows 95x10 115x10 135x10/2
machine crunches 50x15 50x15 abs locked up bad so had to shut it down
30 min stepmill lss level 8

done for the day. fired up the min of 10k steps per day this week to increase neat and get fat loss moving a little bit faster. also added in super berberrine as well. its dehydro berberine or something like that. supposed to be more effective at lower dosing. no issues at all today and everything actually felt pretty damn good. actually back that up, i pretty much felt like i was going to puke the whole workout but the training went well. great pump and pretty damn strong. still tinkering around with the new movements and some loaded stretching and it seems to be working pretty good so fat. all in all a good session in today. did get some nasty cramping in the abs which locked down pretty bad going into my 3d set and i had to shut that one down. need to look at my sodium intake i believe since it tends to run a tad bit low.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]

those places are the ass holes in my city that buy it all up from sams even though they get a lot of their stuff from direct food supply places. it irritates the piss out of me when i need it and they are out esp when i see one of them rolling out with a cart full of 25 and 50lb bags. that's how i normally get it since i eat it daily haha. they have screwed me over so bad in the past that i had to order it online. which of course cost me way more. costco and sams normally save me a boat load of money

[jolter604]

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

i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha

Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]

[guns01]

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

After I had jasmine rice I never liked any other rice unless it was seasoned good.

i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha