Follow Along G's Run to the NA's

[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

[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/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

How many days out brother?


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[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

[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

[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?



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[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 so the diet changes this wk to what you guys would expect me to do:

added in lechtin this week to keep cholestorol down a bit.

meal 1
16oz top round
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

I am interested, obviously, I've been away so long I'm just curious about what guys are doing now and I've realized pretty quickly that you are on top of things.
Yes that is more conventional. Were you trying to drop some fat first before you started blasting food?


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[pgcc0313]

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

a quick guns' insider tip on eating. ok, regardless of what you have read heard or whatever, you have to eat big to get big. it doesnt matter what you take what combos or whatnot. it is the food that makes you grow. now here is my tip to get to where you can eat the volume that is needed:

start off each meal in a mid range say 6oz protein and 50-60g of carbs. do that for a wk. then the following wk move up 1oz of protein and 10-20g carb. if you get stuck then maintain it for another wk and go back at it again. now the excuse everyone has is i dont want the pot belly blah blah. sorry it is a part of the process but when you diet down it will go completely away. last show i did i went from a 38 on a full stomach to a 30 on a full stomach. i could have brought it down even more but i balanced out anyway so no worries.

Only thing I can add is shakes shaved me. I just do not have a big appetite. The trainer I was using got me to buy a carb powder that's no longer available but one identical is. Now foods carbo gain. Is just pure complex carbs you have whatever amount of carbs you're shooting for, say 60, for one meal, so you add enough carb powder to equal 60 g of complex carbs. Then get a good protein and mix the protein in, whatever amount your meal calls for. The carb powder is neutral, tastes like nothing so you will get flavor from the protein you choose. You can add a Tblsp of coconut oil, macadamia nut oil ect. You have a complete meal that you can finish in less than 5 min. I would set alarm for 2-3 am just to get one in so I could push to 8 meals a day.


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[pgcc0313]

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

just for a note to you guys that want to eat big to get big. even i and i can house food as you can see can not eat monster chicken breast at a 1lb at a time when bulking. i tried a little experiment weds-friday this week and it bout killed me off. i did 4 of my meals half beef (8oz) and half chicken (around 8oz, it was actually quite a bit more around 9-11oz). well let's just say i got it all down but i paid for it. it sits in your stomach like a brick. well thursday i said hey i will get 2 beef meals n and then do the rest chicken. nope no dice, just as brutal. so now it is only going to be a meal or 2 of chicken per day spread very far apart. now i am not saying you prob couldnt do it with say 6 or 8oz a few times a day but as the oz start moving up it is brutal.

9 ounces of chicken 7 times a day. I'll never forget that. Forcing it down with water.
Bodybuilding, done correctly, is the hardest thing you'll do in your life. And, I've graduated law school, worked as an attorney for many years. Still. Nothing compares to properly getting prepared to compete. If you can do that you can do anything. Sort Guns for posting so much your log just interested me. I hope you did well in the contest.


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[guns01]

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

Only thing I can add is shakes shaved me. I just do not have a big appetite. The trainer I was using got me to buy a carb powder that's no longer available but one identical is. Now foods carbo gain. Is just pure complex carbs you have whatever amount of carbs you're shooting for, say 60, for one meal, so you add enough carb powder to equal 60 g of complex carbs. Then get a good protein and mix the protein in, whatever amount your meal calls for. The carb powder is neutral, tastes like nothing so you will get flavor from the protein you choose. You can add a Tblsp of coconut oil, macadamia nut oil ect. You have a complete meal that you can finish in less than 5 min. I would set alarm for 2-3 am just to get one in so I could push to 8 meals a day.


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i will get back to all of your other ones later on man. as for the carb powders, you need to look into highly branch chain cyclic dextrin or cluster dextrin(same things). you can buy it in actual supps or get the powder straight up, that's what i do but i only use it with my intra shake and not in my actual meals. as you can see from start to finish, i have no issues eating haha. the cyclic dextin digests super easy and is easy on your guts. all the other powders made it damn near impossible for me to eat comfortably and i had to force myself to eat. even in high doses of the cyclic dextrin i have absolutely no issues at all eating and it is great alongside of slin

[guns01]

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

yesterday

cardio/abs/back

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

hanging leg raise x15/4
chest supp machine rows rp 105x8 120x8 135x8 150x8 165x8 180x8 195x8 amrap 120x38
hs iso pull downs 45x8 70x8 90x8 115x8 amrap 70x29
trac machine pg pull downs 80x8 100x8 120x8 140x8 160x8 180x8 amrap 110x24
dante low rows 40x8 55x8 70x8 85x8 100x8 120x8
machine pull overs 90x8 105x8 120x8 135x8 150x8
machine low back extensions 150x20 165x20 180x20 195x20

done for the day. little slow start going in today because i trained a little later. so that in itself threw me off. got warm pretty quick and pushed some pretty good weight and finished off each set with amraps for added intensity. low back a little beat up and tight from cardio which is completely normal at this point. so i opted for a little change with the low back machine. no more deads or any movements that may put low back in a bad position. getting closer and feeling pretty damn good over all


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

Still riding that pizza and wings fuel up?
Keep crushing brother, the end is near. [emoji1320]


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[guns01]

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

Still riding that pizza and wings fuel up?
Keep crushing brother, the end is near. [emoji1320]


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pretty sure it was gone by the time i was done training monday haha. not feeling like death but still a little ran down. pushing hard and steady though