Follow Along G's Run to the NA's

[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

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]

tues

rp/cardio

leg extensions (wu) 25x60 30x60 35x60
adductors 100x15 120x15 140x15
reverse hacks x15 90x15 180x10 270x10 360x8 450x8/2
wide stance belt squats 90x10 180x10 270x12/2
db stiff leg 25x15 40x15 65x10/2
wide grip cable curls 42.5x10 50x10 57.5x10/2
db lat thumb down 10x15 15x10 20x10/2
machine crunches 80x10/4
20min stepmill lss level 8

done for the day. so i am sore as shit from yesterday's session and i have no clue why but i am damn near crippled sore. luckily this program is setup where legs pretty much get a day of their own but feeling like i do today then legs are going to be wrecked for the week. got a pretty nice pump going today and moved some pretty good weight around with no issues other than dry heaving a few times. joints held up pretty good with no issues there and no low back issues as of now. here is the kicker, i did put ssb squats into my last training block to get back into loading my spine and it went well for a few weeks and then my back started getting very irritated and fragile. it wasnt in the gym either it was at the end of an off day when i got out of my chair it let me know it wasnt happy. fast forward to last weekend. my son and i are cleaning out my storage building throwing stuff away and burning some old paper work. i was tossing stuff into a bag bent over and i stood up and bam it flared up. bingo, i figured out why it was getting pissed off again and it wasnt from the gym. so now i am not directly loading it during this block until i get the garage done. funny, you have to learn as you get years on you both in and out of the gym how to load and not load your back and how much it can handle. i think i can push it pretty hard as long as i dont over reach outside of the gym on top of my training. pretty good day with no complaints and i have an off day and graston session tomorrow.

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 zz0.yijq9utf6sozz

[guns01]

monday

rp/cardio

oa sup pulldowns 50x15 60x12 70x8 80x8 70x8 (had to go back down since 80 was ugly)
oa incline cable rows 50x10 57.5x10 65x10
cable flexion rows 100x10 115x1-/2
cable curls 42.5x10 50x10 57.5x10/2
hypers x10/2
incline db press 25x15 40x12 55x10 70x8 80x8/2
inverted skullies x12/2
stand cable crunches 85x10/4
20 min stepmill lss level 8

done for the day. ok, so this is a feeder block going off of what i have done with these movements in the past blocks. i did get a tad bit overzealous with the pulldowns and had to go back down since 80 got to sloppy. i have also learned using the ap programming that you need to er on the side of lighter on the feeder setups. if i dont i end up getting buried by the end of the blocks. i have over reached a little in past blocks and ended up run down or way to beat up. getting primmed into prep right now and everything is firing good for the most part. only things that have been jacking me up is traveling to get my kid ready for college and all of his stuff lined up as well as getting ready for him to graduate. that on top of us finding a new place to live closer to his school so we dont have as much traveling to watch him play ball. i cant be driving over 8 hours a weekend sitting in bleachers for hours and staying healthy. that just doesnt cut it for my beat up ass body. so we are in the process of finding a new place and getting moved by the middle of summer. that also put a hold on national shows for the year for me. so i am just going to get my qual done for next year early or late fall and go from there. toss on top of that i have another grand kid coming this summer so i will be traveling for that as well. feels like i am back on active duty getting ready for another combat deployment with all the prep and running around. all in all a good day in the books.

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]

I’ve tried going that hard before—strict diet, no cheats, hitting steps daily, and it messed with my head after a while. Seeing someone keep that pace and still stay functional is kind of insane to me. I’d burn out fast. Makes me wonder how sustainable that level really is long-term.

i do this stuff year round and ultra strict for 6 months during prep with no cheats and no deviations at all. only thing i do different in the off season is i have a free meal once a week. it is easily to do as long as you have the discipline and drive to do so. that and getting beat on stage by people that you know you should beat is super motivating. i havent cheated on my diet in 20 years when i first started competing

[sofargone561]

I’ve tried going that hard before—strict diet, no cheats, hitting steps daily, and it messed with my head after a while. Seeing someone keep that pace and still stay functional is kind of insane to me. I’d burn out fast. Makes me wonder how sustainable that level really is long-term.

Guns has been at this a long time he's the man. Very motivating.

[jack876]

I’ve tried going that hard before—strict diet, no cheats, hitting steps daily, and it messed with my head after a while. Seeing someone keep that pace and still stay functional is kind of insane to me. I’d burn out fast. Makes me wonder how sustainable that level really is long-term.

[guns01]

yesterday

rp/cardio

hs iso high rows 45x15 90x12 132.5x10/3
hs iso low rows 45x10 90x10 155x8/2
cable flexion rows 97.5x10/3
machine chest press 110x15 130x10 150x10 170x10 182.5x10/2
cable tricep press downs 65x10 80x10 97.5x10/2
standing leg curls 10x15 20x15 30x10 40x10 50x11
hs hip press 45x15 90x15 135x10 180x10 225x10 275x10/2
hs crunch machine 20x17/4

done for the day. new training block with some of the same movements as the last block. trying to keep improving on movements that feel good and hit the target muscle with the best feel without burning out. i did my feeder week last week without logging here because it is pretty boring. i did program in some ssb squats and even though i havent been under a bar of any sort in prob 2 or 3 years they felt great. still dealing with the shoulder issue but not anywhere near as bad as it had been. it is mor of a lingering pain in my ass. that's why i didnt program any crazy chest work in on this block so i can let it fully heal up. did pull cardio out of today because they mrs got off work early. all in all a good session going into this block.

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]

today

rp/cardio

bent over db rows pg 25x15 40x10 50x13/2
chest supp machine rows pg 135x10 150x10 165x10 180x10/2
facing away cable curls 35x10 45x6 50x13/2
cable crossovers 25x15 35x10 45x10 50x13/2
rope pressdowns 35x10 42.5x10 50x13/2
db stiff leg deads 25x15 45x10 60x13
standing cable crunch 85x6 102.5x10/4
20min stepmill lss level 8

done for the day. got inclimate weather in my area so pretty much everything was closed except for non essential people. so low and behold everyone their brother and sister were in the gym we trained at today. so lots of waiting and lots of frustration with it taking twice as long as usual. still got it knocked out and a good session in. hit all the progressions pretty easy and again the pumps are holding solid. actually moved some pretty good weight around today as well. cardio is still a kick in the nuts but i am up in weight quite a bit and i am feeling it. that and training with more food in the old gut makes for not a really happy camper. i forgot but i had to pull the trash can over a couple times yesterday and today in case i had to let my meal loose. i kept it all down though. so i will call that a win. got me a ultrahuman ring to track all of my metrics, so we will see how much i can get out of that bad boy.

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]

tuesday

rp/cardio

incline db seal rows pg 25x15 40x10 50x11/3
wg cable curls 35x10 42.5x6 50x13/3
db preacher curls 15x10 25x13/3
db lat super rom 10x10 15x13/3
belt squats 90x15 180x10 270x10 390x10/2
hanging knee ups x15/4
20min stepmill lss level 8

done for the day. a little bit sore going in but not hindering and once warmed up good everything felt pretty damn good. idk what is going on right now but the pumps are getting and painful which is kind of off because i am pretty deep in the off season and carbs are high. i did add in the slu so maybe that's what it is coming from with the mitocondria working better. i am def sweating a boat load during training and cardio, so that part is working. that's the only change that i have made and i am not aware of it improving insulin sensitivity but it does help with liver and kidneys. so maybe it does help with glucose a bit. other than those notes, nothing crazy going on and everything is working out really well. good day in the books yet again.

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]

monday

rp/cardio

hs pulldowns 45x15 90x12 125x10/3
hs iso low rows 45x10 90x10 145x8/2
ng ez bar curls 30x10 50x6 60x14/3
machine chest press 110x15 130x10 150x10 170x10/2
tricep pressdowns 50x10 65x10 85x10/2
seated leg curls 90x15 110x10 135x10
glute kickbacks 140x10/2
hs machine crunch 20x18//4
20min stepmill lss level 8

done for the day. i ended up having to train on saturday as opposed to friday so my training days were closer together than i like. i got into my first work set and was like what the fuck on rep 5, this is way heavier than it should feel. so my son did his set and looked about the same as i felt and i asked him how it was, he says it was way heavier than it should be. then he pointed out it was because we trained on sat instead and it clicked haha. i was thinking i slept good was hydtrated and not stressed at all so wtf? after the first set though it went better but still much harder than it should be. still hit all the progressions and got a damn good pump going. 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]

today

rp/cardio

bent over db rows 25x15 40x10 50x12/2
chest supp machine rows 135x10 150x10 175x10/2
cable cross curls 35x10 45x6 50x12/2
cable cross high to low 25x15 40x10 50x12/2
cable rope pressdowns 35x10 42.5x6 50x12/2
db stiff leg deads 25x15 40x10 60x12
cable crunches 100x10/4
20min stepmill lss level 8

done for the day. another solid day in the books today with no issues at all. only thing that was notable was how freaking heavy the damn cable crunches were. holy shit balls that was brutal and i would never do that if i hadnt got the judges feedback to thicken up my ab wall. so we are working it hard this offseason and hammering the piss out of my back. making some pretty good and solid progress so far. cardio is taking a bit of a hit as i get heavier but i am not pulling back on it for health reasons. i forgot to note in my monday post that i added in slu-pp-332 at 200mcg 3x per day. i am anxious to see if i get anything out of this new addition. if i am able to eat more and keep eating and get lean at the same time it is def a win win.

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]

Tuesday

rp/cardio

incline db seal rows 25x15 40x10 50x10/3
wg cable curls 35x10 42.5x10 50x12/3
db preacher curls 15x10 25x12/3
db lat raise full rom 10x10 15x12/3
belt squats 90x15 180x10 270x10 380x10/2
hanging knee raise x14/4
20min stepmill lss level 8

done for the day. good pump going today but belt squats took my lunch. it gave me baby deer legs after the last set and their was so much blood in my quads after the first work set i didnt think the bastards were going to bend. i did push the pace a bit on them going into each set as soon as my heart rate dropped under 100. i had cranked out so much blood that when i got into cardio my heart rate went to max within about 10 mins. that is a nasty session in and then some. another good one down and in the books. rest day tomorrow and i dont plan on doing anything at all.

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]

Monday

rp/cardio

hs pulldowns 45x15 90x12 120x10/3
hs iso low rows 45x10 90x10 140x8
cg ez curls 30x10 50x6 60x12/3
machine chest press 110x15 130x10 150x10 160x10/2
tricep pressdowns 50x10 65x10 85x10/2
seated leg curls 90x15 110x10 135x10
glute kickbacks 135x10/2
hs machine crunch 20x17/4
20min stepmill lss level 8

done for the day. not to bad of a session in today. was running a little behind and had to shift meals around a little. so i ended up training with more food in my guts than i tend to like. that def didnt translate into a great situation. nothing worse than training while trying not to throw up all your meals. if had been a heavy leg day it would have been game over. hitting progressions pretty easily and feeling pretty good with no really bad issues going on currently. i am actually happy so far in the block. all in all a good session in today.

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

pg incline db seal rows 25x15 40x10 50x11/3
wide grip cable curls 35x10 42.5x10 50x11/3
db preacher curls 15x10 25x11/3
db lats full rom 10x10 15x11/3
belt squats 90x15 180x10 270x10 370x10/2
hanging knee raise x13/4
20min stepmill lss level 8

done for the day. not to bad of a day in the books. switched this block of seal rows from neutral grip to pronated grip. made a big difference in how much weight i could handle but damn good range of motion on these. after the feeder week of this block i was worried the ton of bicep work was going to fire up my tendonitus but so far this week it is holding up. i also did happen to add in a upper body warmup block of stuff and i feel like that is making a big difference in the area that is messing with my shoulder. doing this 4x a week with all my sessions so hopefully it will heal up sooner rather than later. still crushing the cals and starving my ass off. other than the one shoulder all my joints and stuff feel great.

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