Follow Along G's Run to the NA's

[guns01]

weds

cardio/legs/abs

20min stepmill lss level 8(fasted)

seated leg curls 60x20 80x15 100x10 125x8 135x8 145x8 150x8
bear squats 90x10 180x10 270x4 360x4 450x10/4
bulgarian split squats 35x8 55x8 ds75x8ds 55x8ds 35x8
leg press 180x15 270x15 ds360x15ds 270x15ds 180x15
incline situps x10/4

done for the day. started out not to bad but once the bulgarian split squat drop set of death kicked in it was brutal. had to drag the trash can over as a just in caser and i stayed quizzie for the rest of the afternoon. i should note that i pushed the pace on the squats and didnt fully let my heart rate recover between sets. i was only taking about a min to a minute and a half between the heavy work sets. pretty sure that's what sank me on this one. wife was pressing the time issue so i pushed it hard haha. i kept telling her it wasnt that bad and then when i pulled the trash can over she said huh i thought it wasnt that bad. i said its not i am just taking a little precaution as a just in caser again. all in all not to bad of a session. back held up good and knees arent to awful bad. my capsicum cream is irritating the piss out of my calves again. so i am going to have to give it a break which sucks. it helps so much with pain and keeping them from getting irritated.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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]

monday

cardio/back/abs

20min stepmill lss level 8(fasted)

meadows rows 25x15 25x10 50x6 76x8/3 ds75x8ds 50x8ds 25x8
assist pullups x12/2 x10/2
rack pulls 135x3 225x3 315x1/10 (10singles with 10sec between each rep)
cable face pulls 50x10 57x5x10 65x10/2
cable pullovers 50x10/4
hang from bar x failure
bb drag curls 40x6 70x8/3 ds70x8ds 50x8ds 30x8
db preacher concentration curls 15x10/4
incline situps x10/4

done for the day. had a wash of a week last week which sucked ass. not from the holiday but my dog had gotten really sick with a brutal ear infection. got him into the vet the week before and his new vet was a moron that didnt do much of a diagnosis on him. anyway thought for sure he was going to pass on sunday night but got him into a different vet on monday am first thing. did a thorough exam this time with full bloods etc.... got him meds and he was doing great and happy until thursday night and he went down again and back to the vet on friday. more and different meds now and he is back to his old self again. i am blown away at how bad an ear infection jacked him up. he wouldnt even stand up on friday morning so again thought he was a goner again even though the vet said everything on his labs looked great. i even asked if he was knocking on death's door would it show and she said absolutely. he is healthy on that aspect but the ear infection is messing with him moving around and he is in a ton of pain. luckily i didnt have to pay for his pain meds since i have a lifetime script for the exact same med at the same dosing she wanted him to get. funny seeing the dog tripping balls and feeling good though. so that's how last week went and i lost 10 pounds to boot since he was on top of me the whole time and i couldnt really eat or drink what i needed to and add the stress on top of that. he is my son's dog but he is still my buddy too. i damn sure didnt want to have the dog is dying or died to him anytime soon or at least until he lives closer to us.

monday's session actually was pretty smooth. i was in pain to start with since i only trained twice last week and cardio so i was still but once we got going and loosened everything up i felt pretty damn good. moved some pretty good weights around and got a damn good pump going. surprisingly cardio was better this week than it has been the last few. i only hit cardio 4x last week to. i am weirded out how my cardio and metrics improve when i do less. joints are holding up pretty good for the most part but the golpher's elbow is still lingering. it isnt full blown brutal right now and i am hoping that the peps and last weeks rest will heal it up faster. all in all a good session. got a cardio only day tomorrow so another rest day.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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 zz0.5wgy98fxwg6zz

[guns01]

yesterday

cardio/push/abs

20min stepmill lss level 8(fasted)

meadows rows 25x15 25x10 50x6 75x8/3 ds75x8ds 50x8ds 25x8
assist chins x12/2 x11 x10
db rows 60x4 80x4 100x8/3 ds100x8ds 80x8ds 60x8
db pullovers 50x10/3
db shrugs 65x10 75x10
hangs x failure
machine crunches 90x10/4
bb curls 60x6 70x8/3 ds70x8ds 60x8ds 50x8
brach curls 45x10/2 (shut down because it irritated my elbow)

done for the day. so workout went great until the end and trying a new bicep movement out for the brachilis(sp). great movement for sure and the first set was great, second one about rep 8 and i knew it as soon as it tightened up it was going to be bad. yep, messed around and gave myself golfers elbow. so now i am going to have to rehab this bs and get it ironed out again. it is a little easier to deal with and handle than tennis elbow but it still sucks ass. to much gripping followed by heavy bicep work does it everytime and i know better. they were getting fired up doing chins and i pushed through like a dumb ass and didnt use my wrist strips, ass rookie mistake. meh, i will get it fixed and healed up and keep pushing anyway. all in all a good session in the books other than that crap. i am pretty sore and run down all over but not as bad as the first week. thursday is a full day off, so hopefully i can get some good rest and recovery in and heal up

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/push

20min stepmill lss level 8(fasted)

incline db press 25x20 40x15 55x6 70x4 80x8/3 (finally got these without failing)
machine incline press 45x4 70x4 90x4 115x7 115x6 (pissed off on this one)
standing machine press 90x3 180x8 ds180x8ds 135x8ds 90x8
cable press/fly 50x8/3
reverse cable lat 15x25/3
standing one arm landmine press 35x8/3
spider crawl x3/3
ind handle pressdowns 50x10 65x12/3 ds65x12ds 50x9ds 35x8
ind handle overhead extension 50x10/3

done for the day. finally got a good start on pressing with chest and hit all 3 sets of db press with 80. i actually hit 10 reps for 3 sets on decline db last week and 245 for sets of 8 on incline bb. so finally, finally i may be turning the corner on making progress. i did fall off on the machine presses and was failing pretty quick. that is from not having endurance in pressing i am thinking but we will see with time. pretty good session though with everything holding up pretty good. shoulder is a little banged up but not to bad in holding me back but it is letting me know it isnt completely happy. other than that and super tender legs again i am feeling pretty damn good overall.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/legs

20min stepmill lss level 8(fasted)

seated leg curls 60x20 80x20 100x6 120x8 135x8 ds140x8ds 115x8ds 100x8
bear squats 45x15 90x10 180x10 270x5 360x5 450x10/3
hacks 90x4 180x4 270x10 270x10 ds270x10ds 180x10ds 90x10
reverse lunges x5 35x10/2 ds35x10ds 28x10ds 18x10
db stiff leg dead 50x10/3

done for the day. to say that this was a grind is an understatement. i thought i hated cluster sets but holy shit if i dont hate drop sets even more. idk which is worse because they both suck really bad. i am also finding that rp training wrecked my ability to hammer hard more frequently. my body is slowly getting used to the pushing hard more frequently but i def lost a lot with that style of training. i did switch back to the bear squat from regular squats for this 2 week block. just changing it up and i will go back to bar again on the final block. other than getting my ass kicked i would say that this was a damn good session. also worth noting and even training with the mrs we got it done in under 2 hours. which is a huge win with how demanding these sessions are.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/legs

20min stepmill lss level 8(fasted)

seated leg curls 60x20 80x20 100x6 120x8 135x8 ds140x8ds 115x8ds 100x8
bear squats 45x15 90x10 180x10 270x5 360x5 450x10/3
hacks 90x4 180x4 270x10 270x10 ds270x10ds 180x10ds 90x10
reverse lunges x5 35x10/2 ds35x10ds 28x10ds 18x10
db stiff leg dead 50x10/3

done for the day. to say that this was a grind is an understatement. i thought i hated cluster sets but holy shit if i dont hate drop sets even more. idk which is worse because they both suck really bad. i am also finding that rp training wrecked my ability to hammer hard more frequently. my body is slowly getting used to the pushing hard more frequently but i def lost a lot with that style of training. i did switch back to the bear squat from regular squats for this 2 week block. just changing it up and i will go back to bar again on the final block. other than getting my ass kicked i would say that this was a damn good session. also worth noting and even training with the mrs we got it done in under 2 hours. which is a huge win with how demanding these sessions are.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

legs

lying leg curls 60x20 80x20 100x10 110x10/3
ssb squats 65x10 155x10 205x10 245x6 295x10/2
reverse kb lunges 65x10/2 65x10rp x7rp x5
leg press 180x6 360x15 rp360x15rp x8rp x6
banded stiff leg deads 135x10/2

done for the day. missed cardio due to timing today but meh, i have been very consistent with it, so i am not concerned. not to mention with a brutal leg day on tap i def wasnt going to miss out. also dropped abs off as well to rest my cns that is getting beat up pretty good with this program. i also swapped the safety squat bar in place of the standard straight bar, one to keep me more upright in the squat to allow my back to get used to being loaded and two to keep it from eating up my squat bone in my neck haha. it just healed up from last weeks squat session. running pretty good strength gains here for the most part and not to bad banged up right now. def sucking wind really bad though even though my cardio is on point. these sessions are def breaking the mrs and i off big time. i cant really tell just yet but i am figuring i will be brutal sore again. all in all a pretty good session done in under 2 hours. big win on that speed for a nasty leg day. i forgot i had labs pulled by the va week before last. she pulled pretty much all my health markers except my lipids and it all came back in range and perfect. i had actually eaten about an hour hour and a half before hand with a ton of carbs and my glucose still came back at 75. so if anyone is following along and on the fence about slu reta and some of the other compounds i have been using a while now, get on them and you can run hard and stay as healthy as possible. my kidney values have never been better, liver has stayed in range except for about 2 weeks and it still didnt get that high and insulin sensitivity is staying good for now. i am a true believer now for sure.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/pull

20min stepmill lss level 8(fasted)

incline kb rows 22x15 28x15 35x5 44x12/2 rp44x12rp x8rp x5
assist pullups x12/3
bb hypers x10 135x12/2
cable pullovers 50x10 57.5x10
mod incline db rows 65x12/2
hang from pullup bar x30sec
machine crunches 90x10/4
bb drag curls 40x10 50x10/2 rp50x10rp x6rp x4
db preacher concentration curls 15x10/3

done for the day. still a little bit sore from last week but not god awful like last week was. still moving pretty good and getting stronger for the most part. low back is a little beat up but not teetering on injury status right now. i think what beat me up so bad last week was coming off a long trip down south for the ball game and then sitting in the bleachers for hours then driving straight back through. then top that off with kicking off a new hard as hell program. so hopefully this week will yield much better recovery. feeling pretty good overall for the most part and body weight is moving up slowly. normally in the offseason i jump up 2-3lbs per week. this reverse i am averaging about 1-2lbs and staying much leaner and holding way less water. so we are winning right now. we shall see what happens with the holidays. i dont cheat myself out of goodies during these days.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/pull

20min stepmill lss level 8(fasted)

incline kb row 18x15 22x15 35x4 44x12 rp44x12rp x9rp x6
assist pull ups 100x12/2
rack pull(mid shin) 135x3 225x3 rp275x6rp x3rp x1
db pullovers 50x10/2
incline db rows mod 55x12/2
situps x10/4
bb drag curls 30x15 40x6 70x9 rp60x10rp x5rp x3
db preacher concentration curls 15x10/3

done for the day. legs are still insanely busted up making it hard to walk and buckling on me. i can honestly say i over reached big time this week on them and i am supposed to do a pump session on friday. the way the feel idk that i will actually be recovered. i do have a cardio/rest day tomorrow, so hopefully that will help speed up the process. today other than the legs was pretty good. back had healed up pretty well from the squats but the legs made even the rack pulls a challenge. lost a ton of strength on them because of that but since i am focusing on lats being the main focus on them i still got some good solid work in. all in all i am not beat up as per injury or hanging on to not get injured but more so doms is wrecking me right now. i will call this a good session though.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/push

20min stepmill lss level 8 (fasted)
decline db press 25x20 45x15 65x6 75x6 85x8 85x7
machine press 200x3 250x3 280x3 305x6/2
incline machine press rp 90x8 90x8rp x4 x2
machine flys 110x10 130x11rp x8rp x6
band face pulls x25/2
incline db front raise 10x15/2
rope press downs 65x10 80x10 rp 80x10rp x8rp x6
db skullies 30x12rp x10rp x8

done for the day. i called it my legs are absolutely freaking destroyed. they buckle when i walk at times and are tender as all hell. made chest training interesting to say the least. not a bad session in but a little later in the day since we are tying to train with my son since his season is over. moved so ok weight around and felt pretty good for the most part. not happy with the lack of strength but it is moving. all in all no real complaints at all other than the leg pains haha. good day in the books.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/abs/legs

20min stepmill lss level 8(fasted)

planks 30sec/4
machine crunches 90x10/4
lying leg curls 60x20 80x20 100x10 110x10/2
squats x10 135x10 185x10 225x8 275x8 315x8 275x8
hacks 90x6 180x10/2
reverse lunges 35x10 35x10rp x11rp x8 (screwed this up)
banded stiff leg deads 95x10/2(red bands)

done for the day. well i would have thought that after almost 6 weeks of reverse dieting and easing back into training i would be good to freaking go. hell no, not even close and i wont say i went balls out the last couple of weeks but i did progressively move up. anyway the lying leg curl at this gym eat my quads up but i did it anyway to change angles. got over to squats which is the first time i have had a squat bar on my back in i dont know how long. got under and went to work figuring i would hit around 275-300ish for good solid sets of 8. 275 went down and up smooth and fast so much so i said screw it let's throw on 315 and see how it goes. well the quads and hams were ready but the torso wasnt, i was shaking like a cat shitting razor blades after 4 reps. so i pushed through and got the work set in and dropped back down. going to have to build back up to this kind of work. everything else was pretty solid even though i was fighting not to throw up my pre workout meal from squats on which is pretty much the entire workout. thought i grabbed like 80lb kettle bells for the lunges cause it felt heavy as hell. nope 35s broke me off. going to be god awful sore until the next session. we did start up an actual new md training block that is pretty high frequency so it's going to be interesting.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/push/abs

20min stepmill lss level 8 (fasted)

incline db press 25x20 45x15 50x10 65x8 80x8 55x10
incline db fly 20x10 30x10 35x10/2
incline machine press 45x8 70x8 90x8/2
db lat raise 15x10 20x10 25x10/2
cable face pulls 42.5x10 50x10 57.5x10/2
cable press downs 57.5x10 72.5x10 80x10 95x10
oa overhead db extensions 25x10 30x10/2
machine crunches 90x10/4

done for the day. finally cranked out 8 reps on incline db press with no pain or issues. the last rep was a tad iffy but i got it completely. as sad of a fact it is one with strength being way down post prep as well as never getting back to a full 100% after the neck crap, hitting 80s clean is a big jump finally. i big drop from what i was doing a few years ago but i will get that shit back. tricep strength is also coming up fast as well. those are the two big ones that i have lost the most off of. no issues at all today with the session and it was pretty smooth. been trying to start sessions off with the machine press but every time their is always someone on their messing around and taking their time. so i just rotate stuff around since i am not program locked in. all in all a good session in the books.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/legs/abs

20min stepmill lss level 8 (fasted)

seated leg curls 70x20 85x15 100x10 115x10 130x10 145x10
adductors 90x10 110x10 130x10 150x10
bear squat 90x15 180x10 270x8 360x8
leg press 90x10 180x10 270x10 360x10 450x10
plank 30sec/4
machine crunches 90x10/4

done for the day. nothing crazy to note today. only hope i have is that my legs dont get wrecked like they were last week. the finally healed up for this session but they were still sore on sunday which is crazy. session went pretty well and everything felt pretty good. feel strong and got a great pump going but again i wasnt trying to break my own ass off. still on the backside of reversing out and havent went full blown into off season programming just yet. i look to be fired up wide open and pushing hard next week. that's the plan right now. still doing fasted cardio out of ease not so much out of need. been training after the mrs gets off of work and it just works out better that way. all in all a good day in the books.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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]

Tuesday

cardio/push

20min stepmill lss level 8 (fasted)

incline db press 25x20 35x15 45x8 55x8 65x8 75x7
incline db flyes 25x10 35x10 40x10 45x10
incline machine press (cybex) 45x8 70x8 80x8 90x7
db lats 10x10 15x10 20x10 25x10
rear db lats 10x10 15x10 20x10 25x10
tricep press downs 50x10 65x10 72.5x10 80x10
oa overhead db extensions 25x10 30x10/2

done for the day. super frustrating that my push numbers are so pathetic. good news is the shoulder isnt messing with me all that much at all and strength on that side isnt failing off now but i am weak as all hell. i realize i have dealt with the issue for a couple of years off and on now but come on. going from pressing 120-150 for reps down to failing at 75 is terrible. joints dont hurt and no injury issues but still. going to put a lot of focus on this during the offseason. it is a serious teeter tooter for me to push it at the same time trying to keep from messing it up again. i do know that i can not do the hs incline press point blank period. that's what set me back last year, so i will avoid that pos like the plague. triceps and shoulders are getting stronger but chest is lagging behind atm. i do need to note that my legs are freaking wrecked big time. knee was a bit tender the day of and the day after from that hack squat machine but holy crap my quads have not been this sore in a long as time. they are buckling and tender to touch haha. had to pull cardio out yesterday because they hurt so bad. other than the doms everything is pretty good so far this week. i told the mrs when we fire up normal programing it is going to be brutal because of the structure and not being able to push left or right.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

cardio/legs/abs

20min stepmill lss level 8

seated leg curls 70x20 85x20 100x10 115x10 130x10 145x8(forced 2 extra like a momo)
adductors 100x10 110x10 120x10 130x10
hacks 45x15 90x10 180x10 270x10 360x10/2
leg press 90x10 180x10 270x10 360x10 450x10
planks 30sec/4
machine crunch 90x10/4

done for the day. still easing back in to 100% pushing harder each week and each session trying not to wreck anything. also slowly increasing food as well but did have to jump it a bit more this week because i dropped weight even decreasing cardio. side note that is not funny. we traveled down to ga for a ball game week before last which is well over a 10 hour drive for us. so when i travel i tend to not drink much water on the road only diet soda and coffee because if not i am stopping to piss every 15 mins. well even more on my part from being tired as all hell i didnt hydrate at the hotel either and then sat in the heat for the game and drove back the same night. again no water intake except for about a gal on the way up and i didnt piss much at all and it was as dark as leather and burned like hell fire. no biggie have had that issue not drinking enough with tren and post cardio it happens from being dehydrated. hydrated my ass off all day sunday and by monday morning it still burned like hell fire every time i took a leak and i almost pissed my pants about 10x. so i figured damn it i have a uti. get a doc appt to get some antibiotics to fix it so it doesnt destroy my kidneys. doc says well i dont think you have a uti because your pee looks good and clear. i said for real she said yeah it looks great and i said well did you test it and she said no but i dont think its a uti but i will send it in for testing. then i got the sti lecture and questions to which i responded doc if i thought for a moment that i had a std i didnt call it the sti on purpose i would have told you in the begining hey i have been having unprotected sex with women other than my wife and saved the time but i have not. she said ok but again i dont think its a uti. got my labs back in my patient portal and of course she did the std testing (fucking *****) and all the other stuff. guess what? i have a fucking uti like i told her ass. i had already looked at all the symptoms and the only one that made you have to piss immediately with no warning at all was a damn uti like i said and pointed out to her, i have almost pissed my pants about 10x since monday. antibiotics in and now after i have to fix my guts back but no other way to fix it.

training day yesterday was good. felt strong and everything went pretty smooth. i did try a new hack squat machine that doesnt allow you to go to full depth which i hate but it did make my knees a little angry. i wont be hitting that machine again since my knees hurt more and more as the day went on. so i guess that machine is not friendly at all to my frame. got tons of other squat variations at my gyms so no worries on that one. all in all a good session in the books. no travel last week and none this week but i have to get ready for 2 more trips to ga over the next 2 weeks. going to suck ass but i get to go see a buddy i had in my instructor cadre way way back in the day that i havent seen for prob 15 years. we used to be tight and hunt train and shoot together all the time. he went to a different unit when we pcs and we were always on different rotations so this is going to be the first time we have a chance to get together again. pretty cool i saw another instructor buddy of mine a few months ago as well and one of our old bosses for dinner.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g 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
300g 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

current cycle setup in detox reverse diet plan

25mg super sus ed (ph)
10mg mast p ed (ph)
mots c 5mg eod
tesa 2mg ed
slu pp 5mg ed
ghkcu 2mg ed
reta 250mcg eod
wolverine blend ed zz0.7ls3asrga9rzz