Time for donuts soon
Printable View
Time for donuts soon
I can't even imagine the satisfying feeling of eating a Large pizza and doughnuts after a run like this dude.
How you doin guns?
so i been busy and i been slacking on you guys big time and i appologize for the lack of traffic on my thread.
today and yesterday looked like this:
am fasted cardio
60 mins step mill
later in the day
60 mins treadmill (steps where taken)
food for the day
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
1/2 carton egg whites
8 oz ground turkey
meal 4
1/2 carton egg whites
8oz ground turkey
meal 5
16oz chicken breast
thats it for the weekend. we are zero on weekends and keeping carbs steady and low for the remainder of the prep. anxious to see what happens. feel pretty good and looking tight still so it should be a good showing
keep the pace guns! we're all rooting for you bro!
today's lineup:
am fasted cardio
60 min step mill
later in the day:
quads
leg xtensions 60x60 75x60 90x60 120x20 (3sec contraction) 150x20 (same)
squats 135x30 225x20 315x15
leg press 270x50 450x70 630x60 for those doubters i dont mess around. i use full range of motion in every single movement i do. today my partner got a wild hair and she decided to call me out. so as always she went first and i added 10 reps over what she did just to make a point. for a normal person this would make it damn near impossible to walk tomorrow but her it wont happen. she will be just fine and i of course will be a touch tight and that's about it haha
leg extensions ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds
called it a day after that. good quality workout and still moving some pretty good numbers. feel pretty awesome too other than being hungry 24/7 but that's a part of the process lol
food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey
yesterday's setup:
am fasted cardio
60 min step mill
later in the day:
chest/bis
10 min step mill warmup
pec deck flyes 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20 110x15
flat db press 50x20 60x20 70x20 80x20 90x15
cable crossovers 50x20 60x20 70x20 80x17
cable rope curls ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10 ascending set 60x10as 70x10as 80x10as 90x10as 100x10as 110x7 done
incline db curls 25x20 30x20 35x17 40x12
db preachers 20x20 25x20 30x15 35x14
25 minutes treadmill low and slow. done for the day
food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey
today's setup:
am fasted cardio
60 min step mill
later in the day:
traps'/delts
10 min step mill warmup
db shrugs 50x20 60x20 80x20 100x20 120x15 ds 120x10ds 110x10ds 100x10ds 100x10ds 90x10ds 80x10ds 70x10ds60x10
rope rear delt pulldowns 45x25 60x20 75x20 90x15 90x14
upright row to front raise 35x20 40x20 45x20 50x17
hs reverse shoulder press 45x20 55x20 65x15 (popped my elbow a little bit so i stopped)
machine lats 50x20 60x20 70x20 80x20
db lats 20x20 25x20 30x18 35x14
20 minutes step mil low and slow. done for the day
food lineup for today:
meal 1
1 full carton egg whites only
1/2 cup oats
meal 2
16oz tilipia
meal 3 post workout
16oz tilipia
1/2 cup oats
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey
ok fellas, i am depleting as usual for the wkends so all cadio yesterday and today and no carbs. yep it sucks and i am hating life until tomorrow lol
am fasted
60 mins step mill
later on
60 mins step mill
food lineup for today:
meal 1
1 full carton egg whites only
meal 2
16oz tilipia
meal 3
16oz tilipia
meal 4
1/2 carton egg whites only
8oz ground turkey
meal 5
1/2 carton egg whites only
8oz ground turkey
meal 6
16oz ground turkey
this is for yesterday and today of course for those that are loopy like i am haha
today's setup:
am fasted cardio
45 min step mill
later in the day
quads(light) show is just around the corner and joints are a bit tender
leg extensions 60x60 90x60 105x60 135x20 (hold at top for 3) 165x20 180x20
addcutors 100x20 120x20 140x20 150x20
abductors 100x20 120x20 140x20 150x20
static holds ss 90sec x4ss
narrow walking lunges 40 yards 4x
leg extensions ds 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did 2 rounds called it a day.
20 minutes tread low and slow
i know that looks like a crap workout and i hate not doing any compound movements but you have to stay healthy and i have been dieting for going on over 7 months. not making excuses but i am also trying to stay safe also.
food for the day:
meals of the day:
meal 1
16oz tilipia
1 cup oats
meal 2
1 full carton of egg whites only
1/2 serv cream of rice
meal 3 (post workout)
16oz turkey
1 serve cream of rice
meal 4
16oz chicken
meal 5
16oz ground turkey
meal 6
16oz ground turkey
great work!! you da man... you got this!!
almost there
can't wait to see final result from all this hard work. stay strong guns!!
hey everyone. i slacked big time keeping daja in the loop and i am sorry about that but i had 5 people in the show including myself all in different divisions than i was. now you want to talk about being hectic and crazy. i was all over the freaking place and still had to do my class also. it was good times though. so it was 2 shows in one and i had this for my clients:
3 1sts
1 2nd
1 3
and they all missed the overall but it was straight up bs and as always at this show homie the ****ing clowns training crew took it. sad fact is that homie was on the judging pannel. sorry for the profanity.
so myself cause that's what everyone is waiting on lol. after right at 7 very long months of dieting suffering and some good trial and error. i took the super heavy class in both shows at a very large dry and sick 238 pounds. now the kicker is that i had quite a few people come up to me after the shows including the guest poser and say that i should have been overall in both but the middle weight guy took it. not mentioning any names but hommie the clown made it again. local boys didnt prevail in my classes again and i am freaking exstatic. guns is eating big again today and rehydrating back to normal.
=guns01;1108111]hey everyone. i slacked big time keeping daja in the loop and i am sorry about that but i had 5 people in the show including myself all in different divisions than i was. now you want to talk about being hectic and crazy. i was all over the freaking place and still had to do my class also. it was good times though. so it was 2 shows in one and i had this for my clients:
3 1sts
1 2nd
1 3
and they all missed the overall but it was straight up bs and as always at this show homie the ****ing clowns training crew took it. sad fact is that homie was on the judging pannel. sorry for the profanity.
so myself cause that's what everyone is waiting on lol. after right at 7 very long months of dieting suffering and some good trial and error. i took the super heavy class in both shows at a very large dry and sick 238 pounds. now the kicker is that i had quite a few people come up to me after the shows including the guest poser and say that i should have been overall in both but the middle weight guy took it. not mentioning any names but hommie the clown made it again. local boys didnt prevail in my classes again and i am freaking exstatic. guns is eating big again today and rehydrating back to normal.[/QUOTE]
CONGRATULATIONS!!!
:partay::cheer::7_1_106v[:14_2_108[[QUOTE
thanks baby1
since i am still a little foggy and not quite right in the head just yet i forgot to thank all of you guys for following along this season. we will be hitting the drawing board to make a run at the master's nationals and maybe another national show next year 2014. so stay tuned to more changes and tweaks to what's going on with me in here.
i also have to give huge props and thanks to the top dog on the block gotclen. he tweaked me, kept me from crashing and manipulated a few things that got us where we were over the last weeks of the shows this year as well as hard peaking me for the last show. now coming from usually hitting anywhere between 218-224-5ish and usually a little flat or way too dry, he landed me damn near 13 or more pounds heavier with the biggest and best look i have had. the crazy thing is we are still feeling out my body and what it responds to the best. also good to have a knowledgable dude to listen to you complain to and tell how you are looking and feeling that has done the long haul preps and multiple peaks. first time for me and the last 4wks or so were really really bad and hard on me mentally and physically
Congrats on the wins man!
Congrats bro
Sent from my DROID RAZR using Tapatalk 2
wasnt leaving you out either humalabs. i know you been hanging out as well
ok everyone, who is ready for the new kick off to the 2013-14 off season run? going to see lots and lots of changes with diet training and supplements this year. we are taking a new approach going into the off season this time and are going to do some weight and bodyfat control. goal for offseason is 255-265 at and holding 6-8% and dial in about 4-5lbs heavier in the supers this upcoming season and running into the masters nationals. i am motivated and almost 100% right now. last 2 wks have been devoted to water removal, light blood flow training and pretty much boring stuff. we will kick it off on monday hard and heavy cause i feel that i am recovered and ready to go. current weight is 248 and still showing all lines except obliques and the food baby i am packing around lol
Your log shows a whole 'nother level bro. Keep going strong!!!
let's dust this bad boy off and get it back up and running again.
ok some quick side notes: i am not eating 100% full on just yet cause i am still letting my body recover a little bit and i am not feeling 100% on point just yet. i am only running hrt for now and i am still easing back into training. so this is what quads looked like today:
20 mins steps focusing on squeezing glute/ham each step to pre fatigue them before quads.
rumble roller work
leg extensions 45x60 60x60 75x60 120x15 150x15 180x15 ds 180x10ds 150x10ds 120x10ds 90x10ds 75x10ds 60x10
hacks 90x20 180x15 270x10 360x10
leg press 200x50 400x40 600x30 780x15 690x20
adductor 100x20 110x20 120x20 140x20
abductor 100x20 110x20 120x20 140x20
that was it for the day. good pump short and sweet and strength is moving back up nicely
Nice bro, looking forward to new log!
Sent from my DROID RAZR using Tapatalk 2
If your ever bored..lol. i would love to see what you would layout for a non competitive lifter to just dump some water to see where they're at. Just a sunday to friday carb load and water drop. Ya know when you go out for a night less loose, have a few drinks and the next morning your peeled when you wake up. How to tap into that look without the alcohol :)
Pretty much everything else you do works for me so why not ask you what you think about this.
Sent from my DROID RAZR using Tapatalk 2
i dont know what your normal water intake looks like but with this template you just double your normal intake and go from there on the deplete
day 1 and 2
4gals of water before bed
day 3 and 4
2 gals of water before bed
day 5 and 6
1 gal of water before 8pm
day 7 and 8
1/2 gal of water before 8pm
day 9
1/4 of water before 6pm
day 10 day prior to showtime or whatever
16oz of water or 4oz with first 4 meals then no more fluid after that.
what i like to do to get the water pulling out is to add in 8-10g of vit c spread through the day to help the water coming out and if you havent dried out completely which you should be you can add in a diurex or otc water pill firday night and first thing saturday morning. when i learned this technique what i was doing was just drinking whatever until thursday and then cutting off all fluid at noon thursday until after prejudging. this was making me come up short and a top comp guy took me in and showed me this approach. the theory behind this method is overload the body into thinking it has a huge abundance of fluid and keep pushing it as you take it away. then the body continues to freak out and flushes all excess fluid out for the duration. it works very very well
as for carb depletion and loading their are a few different methods out there that you can use but my last one looked like this:
deplete out for 4-5 days no carbs at all
load tues 600g 1/3 sweet potato 1/3 white rice 1/3 cream of rice
weds 600g same as above
thurs 300g same as above
friday 100g same as above
this was for show day on saturday and i came in at 238 and a little to dry. still ironing out the water because the over load and deplete that worked for years isnt working for me anymore. gotclen has been tweaking my last 2wks for me this year and we will continue to do so up to the season next year as well
I would only add to the carb up point that Guns just made was that was what his body could hold. Most likely you are no where near as depleted as he was. 4 or 5 days of no carbs will not get you as depleted as he was.
My suggestion in this case is to get that water flowing through you daily. Every morning you should look your best. Watch that sodium. (many schools of thought here) Some run it high then cut out Thur night and very low Friday for a Sat. show. Im a believer in keeping it low. Enough to replace from sweating. Your estrogen has to be in check also. If you are running products that have you holding water thats a problem.
As you can see it is not just one or two things. Oh, wait add those dark green veggies, like asparagus. Natural diuretic.
boy I learned a lot scimming over guns run, congrats guns . I liked the gear that was put together in the beginning.
Man so many ways to skin a cat in this sport. I would never run a dry out phase like that but if it works for you congrats as I know many people it does. I use a completely different theory and logic on drying out and it has worked for me and all my friends that use it very well. I can't take credit for the protocol as I didn't come up with it all I know is it works and you don't have to suffer near as much.