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

    1. #4951
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      yesterday

      cardio/arms/cardio

      45min stepmill lss

      ind handle press downs 8 sets 10
      face away rope extensions 6 set 10
      rope hammer curls 8 sets 10
      seat db curls 4 sets 10
      tate press 4 sets 10
      hs preacher curls 4 sets 10
      30 min stepmill lss
      20 min incline treadmill

      done for the day. went out and trained with my buddy at his facility. kind of dicked me on the stairs though, i am spoiled by my normal climbers and they set me just right and as comfortable as possible. his not so much so i had to shut it down at 30 in. anyway mainly another moving blood around staying active and putting some work in. not run down as bad as last week but still feeling pretty beat up. got another carb plus up day again today but in all honesty it isnt doing shit for either pump or energy. the load for this show is going to be a ***** and i am thinking it is going to take quite a bit of log to push carbs in because i am so depleted out. either that or some super super high gi carbs. idk just yet and will have to play it by ear. cool thing is i am drying out like its cool over night and waking up tighter everyday. not holding water at all over night. getting close enough right now to feel it.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      meal 6
      6oz turkey
      meal 7
      8oz sirloin
      onions and mushrooms
      lrg green salad w/vinegarette

      carb plus up for the day (refeed)

      meal 1
      2 slices dave's bread
      1 1/2 cup jasmine rice
      pre
      20g extra cream of rice
      post
      no additional
      meal 4
      2 slices dave's bread
      1 cup jasmine rice
      meal 5
      1 cup jasmine rice
      meal 6
      2 low carb tortilla
      1 cup jasmine rice
      meal 7
      2 low carb tortilla
      1 cup jasmine rice

      those last two meals with the low carb tortillas are freaking money. i am really digging those when i get them. i am seriously going to be adding that to the lineup for sure. also the wife suggested some koidak power waffles to make sandwiches with yesterday. i like those also but i didnt think adding in the sugar free syrup right now would be a good idea since i havent had any of that stuff in a while. it is really good on ground meat for a change on occasion also and gives a breakfast sausage taste to it. just a couple good notes for those following along and actually reading what i put out here
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    2. #4952
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/ins and outs/cardio

      45min stepmill lss

      track machine pull downs 4 sets 10
      chest support machine row 4 sets 10
      reverse peck deck fly 4 sets 10
      shoulder press 4 sets 10
      peck deck fly 4 sets 10
      ng machine press 4 sets 10
      45 min stepmill lss

      done for the day. again after yesterday's plus up, weight didnt budge at all not even an drop. so got another 400g of carbs added in today and another 200 on sunday. probably pull down really low monday and tuesday and do a conservative load on weds depending on how i look. cob webs are slowly starting to get shook off a little bit and not feeling as bad but still ill tempered and very hungry. the plus ups have def increased my hunger. even though my guts are full as hell i keep getting grainier every day. in the home stretch now and cruise control is on.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      meal 6
      6oz turkey
      meal 7
      8oz sirloin
      onions and mushrooms
      lrg green salad w/vinegarette

      carb plus up for the day (refeed)

      meal 1
      2 slices dave's bread
      1 cup jasmine rice
      pre
      20g extra cream of rice
      post
      no additional
      meal 4
      2 slices dave's bread
      1 cup jasmine rice
      meal 5
      1 cup jasmine rice
      meal 6
      2 low carb tortilla
      1/2 cup jasmine rice
      meal 7
      2 low carb tortilla
      1/2 cup jasmine rice
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    3. #4953
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday/today/tomorrow

      did my normal fasted cardio for 45 yesterday and that was it for the day.

      so i am not sure what i will do once i get up there today but i am pretty sure i will do some walking between meals for sure because i always have issues with water esp on my feet and knees after traveling. may sneak in an am cardio session on the tread in the am and a pump session tonight and tomorrow. have to play that by ear and by how my body feels. dont want to throw a bunch of inflammation around. did a 200g carb day yesterday and actually felt pretty good all day long. i will def update like i normally do what the final plans for each day end up being and where i land weigh in and stage weight wise once i load all the way and dry out completely.
      i do need to note that i am not shitting as much as i normally do even with the carb refeeds i have been having. i am a little bloated at the end of the day but it clears over night and i dry out completely. hopefully once i get in place i can get things moving along good and dont bloat up at all today and tomorrow. i normally only have a half portion of protein day of show with some rice cakes and nutrigran bars only. helps keep my waist down and not full.


      meal 1
      2 whole eggs
      4oz sirloin
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      meal 6
      6oz turkey
      meal 7
      8oz sirloin
      onions and mushrooms
      lrg green salad w/vinegarette

      carb plus up for the day (refeed)

      today's plan is 500g of carbs through the day. going to be mainly jasmine rice, rice cakes and cream of rice.
      tomorrows plan depending on how i wake up will be 1/2 that or up to 3/4s.
      TGBSupplements REP

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    4. #4954
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Tues/Weds/Thurs


      Tuesday

      was a traveling day. plan is 300g of carbs alternate beef and turkey meals.

      i had 3 12oz diet dr peppers and 1 lrg sugar free red bull
      1 gal of water

      300g carbs
      3 6oz turk meals
      3 6oz sirloin meals
      9 pieces asparagus

      carbs
      1 cup jasmine rice
      2 slices dave's bread1
      14g pb
      meal 2
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 3
      1 cup jasmine rice
      1 ranch rice cake
      2 cheddar rice cakse
      14g pb
      meal 4
      1 cup jasmine rice
      2 slices dave's bread
      meal 5
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 6
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      14g pb

      WEDs

      3/4 gal water
      1 cup coffee

      300g carbs
      2 6oz turk meals
      4 6oz sirloin meals
      9 pieces asparagus

      carbs
      1 cup jasmine rice
      2 slices dave's bread1
      14g pb
      meal 2
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 3
      1 cup jasmine rice
      1 ranch rice cake
      2 cheddar rice cakse
      14g pb
      meal 4
      1 cup jasmine rice
      2 slices dave's bread
      meal 5
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 6
      1 lrg french fry w/ extra pink hima sea salt
      1 brownie
      2 chocolate chip cookies
      1/2 dyazide tab

      Thurs

      1 med coffee

      4 caramel rice cakes
      3 nutrigrain bars

      every 2 hours
      2 rice cakes
      2 nutrigrain bars

      landed in top 10. best conditioning of my life. judges and strangers told me that i had the best conditioning in the show. bad side is everyone else came to play. 5 weeks till next big dance..

      friday saturday and sunday

      45 mins each day step mill lss

      back to normal training and cardio session monday
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #4955
      jolter604's Avatar
      jolter604 is online now Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      Tues/Weds/Thurs


      Tuesday

      was a traveling day. plan is 300g of carbs alternate beef and turkey meals.

      i had 3 12oz diet dr peppers and 1 lrg sugar free red bull
      1 gal of water

      300g carbs
      3 6oz turk meals
      3 6oz sirloin meals
      9 pieces asparagus

      carbs
      1 cup jasmine rice
      2 slices dave's bread1
      14g pb
      meal 2
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 3
      1 cup jasmine rice
      1 ranch rice cake
      2 cheddar rice cakse
      14g pb
      meal 4
      1 cup jasmine rice
      2 slices dave's bread
      meal 5
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 6
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      14g pb

      WEDs

      3/4 gal water
      1 cup coffee

      300g carbs
      2 6oz turk meals
      4 6oz sirloin meals
      9 pieces asparagus

      carbs
      1 cup jasmine rice
      2 slices dave's bread1
      14g pb
      meal 2
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 3
      1 cup jasmine rice
      1 ranch rice cake
      2 cheddar rice cakse
      14g pb
      meal 4
      1 cup jasmine rice
      2 slices dave's bread
      meal 5
      1 cup jasmine rice
      2 ranch rice cakes
      1 cheddar rice cake
      meal 6
      1 lrg french fry w/ extra pink hima sea salt
      1 brownie
      2 chocolate chip cookies
      1/2 dyazide tab

      Thurs

      1 med coffee

      4 caramel rice cakes
      3 nutrigrain bars

      every 2 hours
      2 rice cakes
      2 nutrigrain bars

      landed in top 10. best conditioning of my life. judges and strangers told me that i had the best conditioning in the show. bad side is everyone else came to play. 5 weeks till next big dance..

      friday saturday and sunday

      45 mins each day step mill lss

      back to normal training and cardio session monday
      My nine year old recently got obsessed with those rice cakes and when I'm hangry at the park they taste amazing lol.


      Olympiasolutions1@tutanota.com

      Olympiasolutions@protonmail.com

    6. #4956
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      monday

      cardio/back

      30 min stepmill lss

      mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 120x10(5sec contract)
      mag close ng low rows 140x10 180x10 200x10 220x10 240x10 120x10(5sec contract)
      mag med sup grip low rows 160x10 180x10 200x10 220x10
      db pullovers 60x10 70x10 80x10/2
      incline db seal rows 25x10 35x10 45x10 55x10
      hs stretch pulldowns 45x10 70x10 90x10

      done for the day. need to get in here and get caught up on my log. my computer screen is broken at the hinges so it is a huge pain in my ass to get on my laptop. slowly ramping everything back up after coming out of the show and getting sick and losing two weeks. so slowly ramping food and training back up and working into intensity techniques again. that will ramp up as well. staying lighter and leaner is the goal this year so cals and carbs are going to be going up and down quite a bit. good session today and the pumps are stupid.


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette

      supps
      30mg np thyroid
      25mcg t3
      200 test c
      50 tren a eod
      50 mast p eod
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #4957
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Tuesday

      cardio/chest/cardio

      30min stepmill lss

      cable cross 6sets 10
      incline db press 25x8 40x8 55x8 70x8 85x8 100x10/4
      incline db pro fly 20x10 25x10 30x10 35x10 40x10
      flat db hex press 40x10 50x10 60x10 70x10
      pec minor dips x10/4
      20 min stepmill

      done for the day. not pushing joints really hard so i kept the weight down a tad on the incline db press and flys. dont want tendonitus cranked up right into the start of my off season. so i am going close to failure and then doing a few good sets with it and shutting it down. strength is climbing pretty good and everything feels pretty good. i am getting sore as hell and it is lasting for 3-5 days though. so recovery isnt where it should be just yet. great pump and session today.


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #4958
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/legs

      30min stepmill lss

      stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
      bb stiff leg deads 95x8 145x8 195x8 245x8
      leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
      reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
      leg press ts 200x6 400x6 600x6 780x6
      leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
      goblet squat 60x10 80x10 100x10 120x10

      done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #4959
      jolter604's Avatar
      jolter604 is online now Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      cardio/legs

      30min stepmill lss

      stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
      bb stiff leg deads 95x8 145x8 195x8 245x8
      leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
      reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
      leg press ts 200x6 400x6 600x6 780x6
      leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
      goblet squat 60x10 80x10 100x10 120x10

      done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      Legs must of been shaking like a crap game lol.
      Great log

      Olympiasolutions1@tutanota.com

      Olympiasolutions@protonmail.com

    10. #4960
      rnixon's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      cardio/legs

      30min stepmill lss

      stand one leg leg curls 10x10 20x10 30x10x10x10x10x10x10x10 (did these until i couldnt get 10 anymore. all back to back no rest)
      bb stiff leg deads 95x8 145x8 195x8 245x8
      leg press ts 200x10ts 400x10ts 600x10ts 780x10ts
      reverse prowler drag ts 90x30y/ts 135x30y/ts 180x30y/ts 225x30y/ts
      leg press ts 200x6 400x6 600x6 780x6
      leg press ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
      goblet squat 60x10 80x10 100x10 120x10

      done for the day. going to focus a tad bit more on a little more ham hang as long as my lower back with tolerate it while hammering my back at the same time. it seems like that tight hams and glutes wreck havoc on my lower back and hips over time. focus is on more back depth and maybe a little more ham hang. more back is always a good thing and can always be improved. anyway doesnt look like a lot on paper but it was a pretty good session. pretty good strength and pump as well. no bad or actually any issues at all today. going to be sore as hell for a bit though. i could tell leaving with my legs buckling a little bit. son had a ball game so sitting in over 100 degree heat for a couple hours afterwards def isnt good for recovery. solid day though


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      Nice one, but what is ts and y/ts?
      Cheers
      Nix

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    11. #4961
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      Nice one, but what is ts and y/ts?
      Cheers
      Nix

      Sent from my SM-G998W using Tapatalk
      y- yards
      ts- tri set
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    12. #4962
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      Default Re: Follow Along G's Run to the NA's

      Hey Gunny, good to see you and it has been a very long time since I last was here man. Forgot about this board and just reset my PW and put up an updated avatar. Awesome you are now the admin...congrats!
      No Pain No Gain

    13. #4963
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      Default Re: Follow Along G's Run to the NA's

      update


      been down with the covid since my last post. started out with a small head ache one day then it hit hard the next. head ache fever no taste no smell the whole 9 yards brutal. slept probably 20 or more hours a day for a week. after 6 days and losing a couple friends my age that had no underlying issues i called my doc up and told him the wife and i need meds and would take whatever would help get it done and over with as fast as possible. put us on ivermetcin z pac zinc a steroid and cough pill. day after first dose of ivermet and fever was gone. second dose and one more day and no longer positive and felt ok. still pretty jacked up right now but did manage to get into the gym for light legs on thurs and arms yesterday. going to give cardio a try tomorrow and see what happens. did also fire cycle back up this week as well. i hadnt taken anything since it started up.

      will report back on monday on how the first real week back starts up
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      Default Re: Follow Along G's Run to the NA's

      Get better man!
      No Pain No Gain

    15. #4965
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      Default Re: Follow Along G's Run to the NA's

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      monday

      cardio/back

      25 min stepmill lss

      med sup grip low rows 100x10 120x10 140x10 160x10 180x10 200x10
      close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
      incline db seal rows 25x10 35x10 45x10 55x10 60x10 65x10
      db pullovers 55x10 65x10 75x10 85x10
      banded speed deads(orange heavy band) 135x2 185x2 225x2 225x1/10 (back to back with partner)
      hs iso low rows 45x10 70x10 90x10 115x10

      done for the day. had a hell of a time with cardio this am. it beat my ass big time and not in a good i am out of shape way. heart rate cranked up super high and chest burned like hell. so i pushed to 25 but i am pretty sure i over did it. going to have to pull way back until i am healed up. as for training i felt super strong but muscles dont feel right. all shaky and really weird but still got a really good pump. i actually pulled back quite a bit so i didnt either hurt myself of crush my recovery to bad. good first day back i hope.


      meal 1
      2 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      90g cream of rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      200g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette

      current supps
      300 test c eod
      200 mast p eod
      30 np thyroid ed
      25 t3 ed
      TGBSupplements REP

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