Follow Along G's Run to the NA's

[guns01]

yesterday

cardio/push/abs/cardio

45min stepmill lss level 9(fasted)

incline db press 25x20 35x15 45x8 55x8 65x8 75x8
incline machine press 25x10 45x10 75x10/2
machine flys 70x10 90x10 110x10 120x10
close grip standing chest press 90x10/2
reverse peck deck fly 45x10 65x10 75x10 90x10
lats 10x10 15x10 20x10 25x10
spider walks 3/3
tricep press downs 40x10 50x10 57x10 50x10
machine crunches 90x10/4
45min stepmill lss level 9(evening)

done for the day. well i called it yesterday cardio has officially wrecked my feet and calves while driving my fatigue through the roof. did have a relatively pain free push session so the pt is actually fixing my issue and i see him again tomorrow. got to brain storm with him on how to handle the week of the show. after he works on me i get sore as shit and it is brutal painful for a few days afterwards. so we will have to figure out if we need to take a week off or do it earlier in the week. weights are no where near impressive but that incline machine was interesting. never tried it before but it was smooth with a good contraction. all in all a pretty good day in the books. double cardio and pt only tomorrow. not crazy hungry so other than being wrecked i am pretty happy right now.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.w4r0ow3cr5rzz

[guns01]

Thursday

cardio/legs/abs/cardio

45min stepmill lss level 9(fasted)

adductors 100x10 110x10 120x10/2
seated leg curls 85x20 100x10 115x10/2
leg press (hip sled) 90x10 180x10 270x10/2
leg extensions 110x10/4
seated leg press 150x10 170x10 190x10 210x10 (didnt like this machine)
machine crunches 90x10/4
45min stepmill lss level 9(evening)

done for the day. running hard on fumes here and very very fragile atm. did therapy yesterday and got my lower back and shoulder issues address pretty good but conservatively to prevent to much inflammation. did some cupping some stretching and some mobility work mainly. def helped the lower back out a ton so with that in place i went super super easy with no spin or knee loading at all today. i started to push the hip press machine a little bit but when 3 plates felt way heavier than i thought it would i read that as my body telling me not to get to silly. still got one hell of a pump while feeling like a dead animals ass. cardio is now starting to be a struggle with the light headedness and heavy ass legs but i am still getting it done. i dropped 7lbs from sunday, so we are making some serious progress on this last push. i also need to note for anyone following along and noted my addition of dex a few days back. so not only in my case does it wreck my lipid profiles but it also makes my joints get super tender and fragile at the same time. that's why i have never understood people just putting it into their cycles without labs or needing it. you need estrogen to grow and function and most of them absolutely crush estro which leads to all those other side effects. one of the hrt clinics i have been talking with is supposed to show me how to use them without wrecking lipids and your body and keeping the ideal 3-1 balance that you need to be optimal. we will see and i will share when i get the info.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.etpqmegtawmzz

[guns01]

yesterday

pull/abs

prone chambered bar rows 45x15 95x15/3
med neutral grip pulldowns 115x10/4
cable pullovers 45x10 50x10/3
eagle rows 150x10/4
db preacher curls 20x10/4
planks 30sec/4
machine crunches 70x10/4
15min posing

done for the day. pulled cardio out for the day and had a high carb day for another 2 day push over the weekend to re evaluate on monday to see if it drove fat down a smidge more. carbs went to 900 for the day which will be a struggle to get down but we will make it happen. add in some fruit dave's killer bread and rice cakes to my normal rice to help with a little less volume. also bumped the slu up to 20mg pre cardio to see what that does also. i been doing some brain storming with a bio hacking buddy of mine to optimize some things including more inflammation control and mitocondria health to help increase fat burning even more. today was nothing more of a pump session to move blood and carbs around with nothing really close to failure. no crazy issues at all today other than fighting cramps a little bit but other than that. i am full as hell both belly and muscles wise today and even though holding a small film of water post training i feel like i looked pretty damn nasty if i dont say so myself. maybe a pound or 2 left to go and dry out and then i should be close to the condition i normally bring. i am not banking on being as conditioned as usual but i am feeling like i can get damn close as long as nothing goes wrong at this point. we will see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices daves killer bread
200g jasmine rice
100g blue berries
144g strawberries
100g blackberries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 slices daves killer bread
100g blue berries
144g strawberries
100g blackberries
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
200g jasmine rice
2 slices daves killer bread
100g blue berries
144g strawberries
100g blackberries
meal 5
2 cups egg whites
200g jasmine rice
2 slices daves killer bread
100g blueberries
144g strawberries
100g blackberries
asparagus
meal 6
6oz cod
200g jasmine rice
2 slices daves killer bread
100g blueberries
144g strawberries
100g blackberries
meal 7
8oz sirloin
2 slices ez bread
2 slices daves killer bread
onions and mushrooms
lrg green salad w/vinegarette zz0.8sqgpw2t8ymzz

[guns01]

yesterday

cardio/pump/cardio

45min stepmill lss level9(fasted)
lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10
45min stepmill lss level9 (evening)

done for the day. peak week that isnt so much of a peak since i lost those freaking weeks like a dumb ass. so the push is still on. i am in good shape but not top tier shape and will continue to push and cross my fingers that by adding in the klow stack will actually lower my inflammation enough to make a difference on stage. that way i dont look stringy run down over dieted and busted up. now we are just in a pump and move blood around and try to recover as much as possible. i am not sleeping for shit now when it started to fall off over the last week or so which def isnt helping me out at all. had a nasty hypo crash yesterday post cardio. my glucose dropped down to 51 and i took a hell of a long nap. good for recovery but still sucks to go that low and sweat like i was running a marathon. head down and keep pushing.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday (peak Week)

cardio/pump

45minn stepmill lss level 9(fasted)

lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10

the theme this week training wise will remain the same most likely through thursday. just a good pump nothing close to failure and squeeze everything out. more of a just keep blood flowing and carbs moving around. then focusing on recovery and relaxing for the remainder of the day. hitting posing rounds 3-4x per day also. still trying to squeeze out that last smidge of detail. added about 50g of carbs in today and dropped pm cardio. other than that everything else stays the same. this is tech peak week but not the most optimal due to my own errors. i cant note that enough for when i go back and look at everything post show evaluation wise. i am happy i got to try out some new stuff and strategies that i will carry through to the north americas or nationals next year but every morning when i wake up in pain and still have to push i am kicking myself in the ass for messing up my time line.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday (peak Week)

cardio/pump

45minn stepmill lss level 9(fasted)

lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10

another day down closer. today just had a pt session added to what i did yesterday. cardio will get pulled out tomorrow and replaced with posing and walking after each meal. pretty chill day for the most part other than appetite increasing more and more everyday. shittiest part of prep is the back end when you have to load or refeed. when you add in food it makes your appetite go through the roof which makes it suck even more. pt session was dry needling to address the original issue as well as my lats traps and low back. mainly to get me better range of motion for posing and get everything back loosened up and moving properly. he assured me that he does this exact thing to the majority of bodybuilders he works on and it causes no issues with inflammation or blurring. so we will see, he hasnt been wrong so far. also added in an additional 50g of carbs today. doing more of an ease it up load a little everyday instead of a big load that tapers back down that i normally do. another test for metrics

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
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
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

peak week

3 rounds posing after each meal and a 5min walk.


done for the day. more of a relaxing day today with me just eating and then taking a walk followed by 3 good full rounds of posing each meal. did my walks on the last two meals but didnt pose because i was starting to get sore. feeling pretty good and over loaded on water for the day also with an addition of 500g of carbs. pretty easy addition with honey and a little more rice. joints dont feel to bad but body is a little sore. legs are still pretty smoke checked and i have fingers crossed that all the inflammation and stuff come out over the day and night before show time. we will see if i over reached or dialed it down. either way just shooting for my qual for next year.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
100g blue berries
30g honey
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
30g honey
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
200g jasmine rice
30g honey
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
30g honey
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.iwrnrp2cnizz

[guns01]

yesterday (post show)

pull/cardio

wide grip pulldowns 80x10 90x10 100x10 110x10
bent over db rows 25x10 35x10 45x10 50x10
db pullovers 25x10 35x10 45x10 50x10
db curls 15x10 20x10 25x10 30x10
incline db curls 20x10/4
20min stepmill lss level 7 (post)

done for the day. show is done and over with i won my open class and got second in masters. i have to say and i say this since i havent done a local level show in a long time and i have competed in multiple different states. this was the most miserable bs experience in a show that i have ever had. i have done shows that were ran shitty as could be and that wasnt the case with this one. the npc officials were rude, hateful and unprofessional and it probably cost me the overall in the open because i wasnt taking any shit from someone that barely spoke english and talked to me like a piece of trash. not happening and not because i was trenned out tired hungry and pissed off. let's start with prejudging. i only did 2 classes because all i needed to do was qual for next year and i wanted to save some money, so i only did two. so lining us up they had it all fucked up but that's no biggie it happens tons of people and it is like herding cats. so i give a pass on that one.. anyway so i finish my classes and start to walk back and get dressed to leave until finals. i have this female npc official in the shittiest english ever grab me by the arm and ask me where the fuck i am going. i tell her hey i am done as she says no your not and i am not hunting you down so you dont get d'qed. ma'am i have done my classes already, so again she starts cussing at me blah blah. so, as calmly as possible i told her again i only did 2 classes in the one show and she is still going at me. so i stop her and said mother fucker what part of i only did 2 classes and i am down do you not fucking understand? she kind of looked at me weird and taken back that i spoke to her that way, she didnt say anything. i said again ma'am, i dont know who you think you are cussing at or talking to but again i have completed my prejudging for the morning and i am going to eat. so in broken english she said oh ok i am sorry. to which i said dont be sorry but you need to learn how to talk to grown ass adults with respect. fast forward to finals. i am a stickler for being early and not rushing so the mrs and i get back to the venue about an hour early to get a good parking spot and chill and watch my son's football team play online. this same fucker comes up and says you have to move you cant park here because we are having vendors and emergency vehicles that are parking in this area. this wouldnt be an issue normally but i have handicap plates and i was parked in one of the only 3 spaces in the area. so i calmly explain to her the law and not being able to prevent or block handicap accesssable parking. again in broken english she says she didnt care and their was plenty of parking available. so i held my temper as best possible and moved. honestly i dont think she understood english to well but nonetheless that's not a good excuse to me to treat people like shit. unfortunately for me she was on the judging panel and i lost the overall to someone that i had beaten before in other shows but amazingly i lost to his punk ass this time. i actually had competitors and people from the crowd come up to me and ask wtf was that shit? you won and blew him out of the water etc... nope i showed my ass because i got disrespected by some ass hole. then let's add a little salt on the wound after the loss, i get my awards. cool medal on the front but on the back no plackard or makrings it has painters tape with the placing penned onto the tap. i was furious but as my wife kept reminding me, you got your qual and that's all we came for.
i will say i was about 85-90% for this show after losing close to 3 weeks due to miss timing. so with the condensed timeline i still nailed it down pretty good even pushing up until 2 days out. cant really complain about that one because i did come out much better than i thought.
now we go into reversing out, healing up, getting healthy with some different pep protocols and more of a deload and pulling back on cardio. i will go into the offseason here in about 6-8 weeks depending on labs and such. i will note that i am sore as all freaking hell esp my abs low back groin and hamstrings. the doms i got is nasty and surprising esp as hard as i trained them will note what i am doing in a few days when i get everything in and fired up. training will be 3 days a week and 4 days of cardio for now at about 70-80%

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

pull/cardio

wide grip pulldowns 105x10/4
bent over db rows 25x10 35x10 45x10 50x10
one arm db rows 50x10/4
db pullovers 50x10/4
db curls 15x10 20x10 25x10 30x10
prone db curls 10x10 15x10/3 (these give a hell of a stretch)
20min stepmill lss level 8 (post)

done for the day. obviously i am still in the semi deload post show block this week. no abs and no legs for 2 weeks mainly just moving blood around and freshening up the joints. basically i am letting everything rehydrate heal and recover. i was sore as all hell last week post show and really beaten up. now it's not as bad and the pumps are through the roof. i am huffing and puffing quite a bit since i pulled out slu and 501516 which sucks but my heart rate is still sitting pretty good. i am dropping back into the 40s at night. only ended up running clen for about 2 weeks but it had an impact on my heart rate which is expected. i am slowly reverse dieting out right now as well and put reta back in super low micro dosed. only put on about 5lbs post show which is excellent and still in great shape. sleep has also improved substantially as well. once i am all healthy and healed up i will go wide open into the off season. i will say this and i have to stay super disciplined now but my appetite is sky freaking high. i am waking up starving and i am hungry even after eating. so the metabolism even without labs i am pretty sure is healthy as all hell. pretty happy with how things are moving along right now. all in all a good day in the books with no real complaints going on other than starving to death haha.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
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
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

pull/cardio

wide grip pulldowns 105x10/4
bent over db rows 25x10 35x10 45x10 50x10
one arm db rows 50x10/4
db pullovers 50x10/4
db curls 15x10 20x10 25x10 30x10
prone db curls 10x10 15x10/3 (these give a hell of a stretch)
20min stepmill lss level 8 (post)

done for the day. obviously i am still in the semi deload post show block this week. no abs and no legs for 2 weeks mainly just moving blood around and freshening up the joints. basically i am letting everything rehydrate heal and recover. i was sore as all hell last week post show and really beaten up. now it's not as bad and the pumps are through the roof. i am huffing and puffing quite a bit since i pulled out slu and 501516 which sucks but my heart rate is still sitting pretty good. i am dropping back into the 40s at night. only ended up running clen for about 2 weeks but it had an impact on my heart rate which is expected. i am slowly reverse dieting out right now as well and put reta back in super low micro dosed. only put on about 5lbs post show which is excellent and still in great shape. sleep has also improved substantially as well. once i am all healthy and healed up i will go wide open into the off season. i will say this and i have to stay super disciplined now but my appetite is sky freaking high. i am waking up starving and i am hungry even after eating. so the metabolism even without labs i am pretty sure is healthy as all hell. pretty happy with how things are moving along right now. all in all a good day in the books with no real complaints going on other than starving to death haha.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
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
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

pull/cardio

bent over db rows 25x15 35x10 45x10 50x10
machine pulldowns 115x10/4
one arm db rows 50x10/4
db pullovers 50x10/4
bb curls 40x10 50x10 60x10 70x10
prone curls 15x10/4
30min stepmill level 8 (post)

done for the day. going into week two of reverse/healing/recovery phase. so obviously training is pretty easy and cardio is as well. next week i should be back wide open again on training though and back to at least 4 days a week of training with prob 4 or 5 days of cardio as well. no real complaints going on right now other than still a little tired but not crazy ran down, just not fully bounced back just yet. so far sleep has improved a boat load and over all rest in general is better. appetite is still insanely high but with the reta it shuts off the food noise and once i eat i am not that bad starving anymore but it does come back pretty quick. i am using less than 1mg a week in the back ground so i know it isnt doing a boat load for appetite but all the other good things in the back ground. all in all a good session. got to do some some out of town stuff tomorrow so my off day will shift but then again i am only training 3 days a week. so i have plenty of wiggle room to play around with. hell even the 4 days a week gives some good wiggle room as well in the off season.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
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
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette