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    Thread: Follow Along G's Run to the NA's

    1. #4456
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      yesterday

      cardio/abs/calves/back

      25 min incline treadmill am fasted
      dante vacuum 6sets 15sec

      machine toe press 150x20 160x20 170x20 180x20
      machine crunch x15/4
      SUPER SET INSANITY
      one arm machine row (ng) 80x8ss 100x8ss 120x8ss 140x8ss 150x8ss 160x8ss
      tac machine pull downs (ng) ss 80x8 ss100x8 ss120x8 ss140x8 ss150x8 ss160x8
      ind handle low row (sg) ss 30x8ss 40x8ss 50x8ss 60x8/3ss
      ind handle sup grip pull downs ss ss30x8 ss40x8 ss50x8 ss60x8/3
      stand dante low row ss 40x8ss 55x8ss 70x8ss 85x8ss 70x8/2ss
      cable pull overs ss ss80x8 ss100x8 ss120x8 ss140x8 ss150x8/2
      hypers ss x10/4/ss
      reverse hypers ss ss x10/4

      done for the day. nasty pace on these today and went with a super set intensity tech just to switch it up a bit. no issues at all on this session and excellent strength and pump. kept the reps a tad bit on the lower end since i was super setting to keep from hammering the arms even more. back filled up with blood while warming up and didnt lose the pump for the duration and beyond. crazy because tanks were completely depleted going in. damn happy with the week of training and the final week of training starts today. so no rest or breaks for this guy. had my final free meal of the prep which should fuel me nicely for the final training days going into the show. idk if i noted it or not but sodium increase this past weds and water will increase today. drying out supplements go in with meals on monday. i will note that when it goes in.

      free meal day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      free meal
      blooming onion
      blooming burger
      steakhouse mac and cheese
      caramel skillet cookie
      i had not been to outback in a long ass time and that's what the mrs wanted for her cheat as well. i wont be going back to the one in my city again, we will go to one of the surrounding cities if we want it again. food other than the mac and cheese was absolutely garbage and under cooked service was slow as shit and it is bad when a cookie is not crispy and underwhelming when you havent had a treat in a week. that says a lot. hell the meal took almost an hour and a half. so to say i was both pissed about service and quality is an under statement. poor waitress was busing tables and pretty much doing 3 people's jobs so i didnt let loose on her since it wasnt her fault. rant over but i did get my cal plus up for the weekend.
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    2. #4457
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      Default Re: Follow Along G's Run to the NA's

      Sunday is no day of rest for you . I will try a mini guns workout version soon,lol. The cheat meal looks scrumptious and Outback is usually pretty good. Especially the cobbler
      Kind, creative soul, with no mean bones

    3. #4458
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Sunday is no day of rest for you . I will try a mini guns workout version soon,lol. The cheat meal looks scrumptious and Outback is usually pretty good. Especially the cobbler
      when you get burned out or done with what you are doing now, we can put something together for you if you want.
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    4. #4459
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      Default Re: Follow Along G's Run to the NA's

      Superset Intensity!!!
      Thatís rotten that the last free meal you got was underwhelming. But...ultimately that wonít effect the end result. You got your plus cals and now itís just a matter of putting on the finishing touches.


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    5. #4460
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Superset Intensity!!!
      That’s rotten that the last free meal you got was underwhelming. But...ultimately that won’t effect the end result. You got your plus cals and now it’s just a matter of putting on the finishing touches.


      Sent from my iPhone using Tapatalk
      that's exactly what i said to my wife and told myself. it was a small break and plus up in cals regardless of how bad it was or how crappy the service was. live and learn and i will be getting a number of nice treats after sat. hell i have to move starting sunday when i get back so my diet is going to be damn loose until i get done. hopefully not that long so i can start the reverse diet out process.
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    6. #4461
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/legs (last heavy/leg day)

      25 min incline treadmill am fasted
      dante vacuum 6sets 15min

      standing cable crunch 70x20 85x20/3
      SUPER SET NASTY
      seated leg curls ss 75x12ss 90x12ss 105x12ss 120x12ss 135x12ss 150x12ss amrap90x48
      leg extensions ss ss70x12 ss85x12 ss100x12 ss115x12 ss135x12 ss145x12 amrap 90x44
      adductors ss 190x12/6ss
      abductors ss ss100x12/6
      leg press 200x12 400x12 600x12 780x12 960x12 amrap500x61
      goblet squats 65x12/4

      done for the day. trained with an old friend of mine that i havent trained with in a couple years. he got heavy into work and just started back training so i offered the invitation since i was going to push the tempo and not get to awful heavy. so that's exactly what we did, back to back on everything on the pace and tempo. we absolutely crushed it to the max. good strength for high end reps and unreal pump. good stuff across the board with no issues at all. we killed it and it was an awesome ending to my last leg workout before showtime. probably going to be hobbled for a few days and hopefully it will clear out nice and completely before the show. water load in full effect with the added sodium. start the water flushing supps tomorrow with meal one. water addition added under meals.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms

      water
      2 and a half gals
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    7. #4462
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/calves/delts

      25 min incline treadmill am fasted
      dante vacuum 6sets 15sec

      machine toe press 140x20 150x20 160x20 170x20
      board crunches x15/4
      machine chest press 80x12 90x12 100x12 110x12 120x12 130x12 140x12 150x12
      cable cross overs 20x12 25x12 30x12 35x12 40x12 45x12
      incline machine press 120x12 135x12 150x12 165x12
      reverse pec deck fly 60x12 75x12/5
      machine lat raise 15x12 30x12 35x12 40x12 45x12 50x12

      done for the day. pump session today for blood and moving fluid around a bit. strength was pretty good even though tempo was balls to the wall. went with straight sets because elbows are a tad bit tender and just focused on big squeeze and driving as much blood into the muscle as possible. so pump was pretty nasty and excellent. drying process started today. so 5 days to go and feeling pretty good.

      supps
      1 b complex every meal
      1 vit c every meal


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms

      water
      2 and a half gals
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    8. #4463
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Ok brother, why the b-complex and vit c with every meal?


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    9. #4464
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Ok brother, why the b-complex and vit c with every meal?


      Sent from my iPhone using Tapatalk
      helps the drying out process substantially.
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    10. #4465
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/abs/back

      25 min incline treadmill am fasted
      dante vacuum 6set 15sec

      seated calf raise 50x8 75x8 100x8 125x8
      machine crunch x15/4
      one arm supp pull downs 30x12 40x12 50x12 60x12/3
      one arm machine row(ng) 80x12 100x12 120x12 140x12 160x12/2
      chins x10/4
      rope face pulls 80x12 90x12 100x12 110x12 120x12/2
      cable pull overs 80x12 90x12 100x12 110x12 120x12/2

      done for the day. not to bad of a session today. just pumping everything up a bit and moving some blood around. strength was pretty good and got a pretty good pace going. had to pull it back a little bit even though i was dragging when i first got in. hard to ease up when i know i can move more weight but at this point we arent building so safety is the key. today was my final day of cardio for this prep until my recovery on sunday. so that's a happy moment full of motivation for me. carb load also started today. so that's another good one as well. woke up today a little flat but much drier so tomorrow should be even better and tighter. all in all a good day.


      supps
      1 b complex every meal
      1 vit c every meal


      start carb load


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      2 english muffins
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      2 english muffins
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      2 english muffins
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms

      water
      2 and a half gals
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    11. #4466
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Good work brother.
      I know your enjoying the loading process. Follow Along G's Run to the NA's


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    12. #4467
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Good work brother.
      I know your enjoying the loading process. Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      it's a light slow and low load to keep from blowing my waist out. my waist is under 30in right now first thing in the am, so we are tying to fill out dry out and keep it as small and tight as possible. i am guessing and just a guest but i think my weight full should end up around 230ish maybe a tad bit under. so that heavy with that small of a waist should be nasty. smallest up till this point it has ever been has been 30-31 and that's the final week going in and i have been able to keep my waist this small for about 7-8 weeks now. so we shall see how the low and slow approach going in this time works
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    13. #4468
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/arms

      leg press calf raise 275x8 295x8 315x8 335x8
      cable press downs 80x15 90x15 100x15 110x15 120x15/2
      over head cable extensions 80x15 90x15 100x15 110x15 120x15
      cable curls 45x15 50x15 55x15 60x15 70x15 80x15
      one arm machine curls 20x15 30x15 40x15 50x15
      assist machine press downs 80x15 90x15 100x15 110x15
      hs preacher curls 25x15/4

      done for the day. final training day in my gym and i am out tomorrow on the road. nothing crazy or fancy just medium reps to push a bunch of blood in and not tear anything up. all in all a good day with no issues at all going in or when i got done. sodium and water will start to come down a bit tomorrow and full drying out will be done friday night i believe. i am going to try to keep this updated since i have to go up so early. if not i will update as soon as i get back. stoked and ready to go


      start carb load


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      2 english muffins
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      2 english muffins
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      2 english muffins
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms

      water
      2 and a half gals
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    14. #4469
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's
      Good Luck brother.
      230ish with a 30" waist should look pretty freaky.
      Thanks for including us all during this prep.
      Stay Dry Guns!
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    15. #4470
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's
      i will come back in later on today and catch up the last few days but i want to give anyone who is wondering or following how this weekend went. i went into this show knowing with my injuries and stuff that i am competitive and have to be 100% to be a threat. anyway i will do up a full detailed report later with training eating etc... i went in shooting for top 15 as a goal and top 10 would have blown my mind. well i made the top 10 out of 14 and the best conditioning to date and in my life. so it was a huge accomplishment for me at that level of competition
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