Follow Along G's Run to the NA's

[guns01]

yesterday

rp/cardio

oa sup pulldowns 50x15 60x12 72.5x8/2
incline cable rows 50x10 57.5x10 65x11/2
cable flexion rows 117.5x10
cable curls 42.5x10 50x10 57.5x11/2
hupers x11/2
incline db press 25x15 40x12 55x10 70x8 80x9/2
inverted skullies x13/2
stand cable crunches 85x10/4
20min stepmill lss level 8-9-10 (i did level 8 for 15, 9 for 3 and 10 for 2)

done for the day. so to open this week i have to note that last week was a feeder week and holy shit balls i got sore as hell. i mean crippled sore to the point where it felt like it does when you take a break for to long and come back wide open. i am not detrained but i did run the same training block for 3 rounds with pretty much all the same movements in place. trying to continue to progress on those movements. this block i changed movements and made a pretty much leg day on it's own as opposed to spreading it through the week. it was absolutely brutal. as for yesterday's training. nothing really to complain about and feel pretty good. joints arent to bad and only semi bad issue i am dealing with is a fragile lower back from the garage cleaning and other stuff i am doing to prepare to move. that stuff will be done in a few weeks so hopefully it goes away. all in all a pretty damn good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

rp/cardio

leg extensions 25x60 30x60 35x60
adductors 100x15 120x15 140x15 160x15
reverse hacks x15 90x10 180x10 270x8 360x8 460x8/2
wide stance belt squats 90x10 180x10 280x12/2
db stiff leg deads 25x15 40x10 65x11/2
wide grip cable curls 42.5x10 50x10/2 57.5x11/2
db lats thumb down 10x15 20x11/3
machine crunches 80x10/4
stepmill lss level 8,9,10 (level 8-15 level 9-3 level 10x2)

done for the day. pretty solid day in today with a good pump going. programming wise yesterday and today are the hardest of the week. today is an absolute nut crusher. everything moved pretty smooth with no issues at all. i did have a pretty good delay after my last movement going into cardio and waiting on a stepper. everyone was still on the long weekend so the gym is packed and a pain in the ass. all in all a good session with no real issues at all to note.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/rp programming(deload)

25min stepmill lss level 9(fasted)

leg extensions 30x60 40x60 50x60
adductors 100x15 115x15 130x15 145x15
bear squats 45x15 90x12 180x10 270x10 360x8/2
belt squats 90x10 180x10 270x8/2
db stiff leg deads 25x15 40x10 60x9/2
wide grip cable curls 40x10 55x9/2
db lats thumb down 17.5x10/2
machine leg raises 20x10/4

done for the day. been slacking on here but i promise i am going to get back after it. training and normal logging hasnt changed but i am def slacking on the log. i am finally settled into my new place completely and got a couple weeks in the new area and back onto my sched and routine. it's a bit more tricky here with timing dealing with around a 30min or more commute to train but i do have a stair master in my community gym where i live so i dont have to travel for that at all. now the traffic situation and training are were the timing can be interesting. sometimes it can be a 15-20min and sometimes it can take over an hour or more. so i have to haul my post workout meal with me as a just in caser. gyms here are super well equipped and freaking massive, so of course i love it.
sitting on about 11 weeks out from show time and everything is running pretty smoothly. cardio/train/eat and hit the pool that's been my sched so far and hoping to keep it going that way. not doing a national level show this year due to my move and having to move my youngest in for college hit the piggy bank super hard, so i am just going to sneak into a qual show for next year and call it a season. so far so good.

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 cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

thurs

rp programming(deload)

ng med pulldowns 90x15 100x15 110x10 120x10 110x10 120x10
cable pullovers 33x15 49x15/3
cable drag curls 15x10 25x9/2
machine chest press 90x15 100x12 110x10 120x6 130x6 140x6
dip machine 90x10/2
db lats thumb down 10x10 15x10/2
leg press 90x20 180x20 270x9/2
machine crunches 20x10/4

done for the day. obviously deload here so rep ranges are a bit funky and work load is pretty low. i dont think i was 100% in need of a full deload but close so i took it anyway just to make sure i was ready for the last push into the show. more of a 60/40 need of a deload than not needed. nothing really to note today at all. i did have to skip cardio this am because all the cardio machines were taken this am but it's no big deal because i am only doing it 4 days a week right now. i do like to get it done 4 days straight when i can so i can get a full 3 days of rest going into the next week. since this isnt a pro qual show and i am just getting my q for next year, i am trying to do stuff a little different to see if i can enhance recovery and find better ways to do stuff. not that any 2 preps are ever the same but optimizing and finding ways to do so always helps. pretty happy with everything so far. i should note that my new gym cable and machine weight stacks are the funkiest shit i have ever seen. for starters you cant add 1.5 or 2.5lb adjustments on most of them which is a pain in the ass and they almost all of them go up in funky weights. like 22.5 29, 33 etc.... it's the weirdest thing i have ever seen, at first when i glanced i thought it was kg and not lbs but when i looked closer that wasnt the case. anyway i can make anything work but it is def funky.

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 cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/rp programming(deload)

25min stepmill lss level 9

cybex eagle rows 110x15 130x10 150x9/2
db hammer curls 10x10 20x9/2
machine preacher curls 30x10 44x9/2
db lats extreme rom 10x10/2
glute bridge machine 90x10/2
planks 30sec/4
machine crunches 40x10/4

done for the day. final day of the deload for the block. i am tinkering around with the idea of swapping back to mountain dog training for my final push. i am a huge fan of the rp programming but my biggest complaint is it doesnt add in intensity techniques at all. i am not to dumb to do that on my own but with how the app programs and lays out training imo it would jack that up. so i will ponder that this weekend and figure out what i am going to do. i may just do a manual program and just add the mountain dog stuff into the app and see what happens. not to much going on right now, did add in the planks to help the low back out a little bit since it has been lingering a bit fragile on me. not hurt or impacting anything but it is teetering on hey if you do this or move this way i am going to shut you down. so i am trying to get ahead of it before it happens. that and a sore knee is about all i have going on right now. pretty good successful block.

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 cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette