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  • Page 354 of 354 FirstFirst ... 254304344350351352353354
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    Thread: Follow Along G's Run to the NA's

    1. #5296
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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
      • Follow Along G's Run to the NA's
      monday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11

      sissy squat x11/4
      bulgarian split squats x15 25x10 40x10 50x10/2
      db stiff leg dead 25x15 40x10 50x10
      incline machine press 105x15 120x8 135x5 155x10/2
      pec deck fly 50x10/2
      db overhead extension one arm 20x11/3
      db lat top hold 10x11/3
      incline situps 15x20/4
      30min stepmill lss (post) level 11

      done for the day. cruised through cardio with no bad issues over the weekend but my fasted one today was a little rough. the second post workout session wasnt as bad but still i am 100% on the struggle bus big time now. slow dragging ass, legs are heavy and calves are absolutely destroyed. i am dreading every single session now well i always dread them but now i am hitting the wall. training actually even though it hurts like hell and is brutal went well. a little dizzy here and there but still got through and got it knocked out. joints are beat up and sleep is now officially shit. feeling the grind 24/7. i am lean as shit which makes it even more painful. now for the final push for about 8-10 days give or take. today is last day for clen for this week before next weeks final push. let's get after it for 2 successful weeks.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      100g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      45g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      100g jasmine rice
      meal 5
      2 cups egg whites
      100g jasmine rice
      asparagus
      meal 6
      6oz cod
      2 slices ez bread
      meal 7
      8oz sirloin
      100g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

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    2. #5297
      jolter604's Avatar
      jolter604 is offline Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i keep gh in pretty much year round. i did run into to some pretty bad insulin resistance this year that has been a pain in the ass to get under control. i actually kept slin in for the majority of the year which i normally dont do to keep it somewhat in check while growing and added in semiglutide for the prep. not feasable for the off season but damn if it didnt bring it back into perfect range pretty quick.

      these hard runs and pushes make me feel like absolute dog shit though. idk if it's the compounds, fatigue, or super low body fat or a combo of all but it is a miserable experience to say the least
      Man I hope you start feeling better man.

      Olympiasolutions@protonmail.com

    3. #5298
      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 jolter604 View Post
      Man I hope you start feeling better man.

      Olympiasolutions@protonmail.com
      once the prep and reverse diet is over i will be firing wide open and good. getting through that process is brutal once bodyfat gets so low and fatigue buildup is so high.
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    4. #5299
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11

      assist pullups 100x10 80x10 72.5x10/2
      chest support machine rows pg 105x15 120x10 137.5x10/2
      machine pullovers 105x15 122.5x10/2
      free motion cable curls 15x15 20x10 25x11/3
      hs preacher curls 25x5 35x5 45x11/2 45x9
      cable upright rows 20x10 25x10 30x11/3
      machine crunches 50x21/4
      30min stepmill lss (post) level 11

      done for the day. in a ton of pain today and pretty well wrecked across the board. not hurt but again heavy legs and legs are smoked as well as glutes are sore as shit. so both cardio sessions were shit and broke my ass off. training on the other hand even though joints are also beat to hell and sore as fuck went good. pretty much zero pump though, it will come on faintly but it doesnt last at all. strength is holding pretty good and endurance isnt falling off just yet but we are knocking on the door for sure. i passed out for about 45mins after yesterdays session pretty hard so i am figuring actually i know i am in ketosis and all the carbs i am taking in are burned off before training is even close to being done. i am slowly pulling off that last little bit of fat with about i would say maybe 2-3lbs left give or take. so we are in a pretty good place as long as i can push a little bit harder. pulled clen out today for the week to add back in next week for the final really hard push. also lowered test a smidge as well to dry out even more. day off tomorrow with just 2 cardio sessions. so hopefully i can get some recovery in.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette

      supp changes and setup right now

      25 test p ed
      50 mast p ed
      50 tren a ed
      50 win
      50 var
      100 provi
      10/10 halo
      6iu gh daily
      12.5 aroma ed
      20 nolva ed
      37.5 mcg t3
      150 ed semi
      gw 501516 12.5 ed
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #5300
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11/level 9 1/2 each

      leg press 90x15 180x15 270x10 370x10/2
      walking lunges x13/2
      def pushups x15/2
      db skullies 20x11/2
      rope press downs 35x13/2
      cable rope face pulls 42.5x11/3
      rope crunches 57.5x21/4
      30min stepmill lss (post) level 11/level 9 1/2 each

      done for the day. as noted had to pull back on cardio speed a little bit and going as long as i can at highest level. making it a little over half way before cutting the levels down. legs are wrecked so bad that if i continue to dig the hole deeper, i wont be able to hit the stairs at all. still making progress so, i dont think it will be an issue in the long run. trained with the whole family on the holiday today which is always a plus even though i am as ill tempered as a sore tail cat. got in a pretty good session with no crazy issues other than fatigue and not getting a pump hardly at all. sleep has continued to be more shitty than usual but still getting right around 7 hours interrupted sleep as of right now. not on cruise control just yet but maybe in the next 5 days or so. another one in the books.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #5301
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11/level 9 1/2

      glute ham hypers x11/3
      shoulder width pulldowns 70x15 85x10 102.5x10/2
      ez bar cable curls 30x11/3
      cable rope twist curls 25x11/3
      freemotion y raise 10x11/3
      machine crunches x21/4
      30min stepmill lss (post) level 11/level 9 1/2

      done for the day. still going with pulling back on the cardio speed a bit with my legs not recovering properly. making it a little over halfway each session, i think i made it to 18min fasted and 17 post. the post session is normally much easier for me since i am better hydrated and have alittle bit of food in me. still sucks ass though. today's training is pretty much the easiest of the week with nothing really crazy going on. so that's always a plus. no strength drop at all but still barely any pump whatsoever but got it done nonetheless. it's getting brutal but the finish line is in sight. got cardio only over the weekend and hopefully lots of rest. then one final push hard and done.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #5302
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11/level 9(1/2)

      sissy squats x12/4
      db bulgarian split squats x15 25x10 40x10 50x12/2
      db stiff leg deads 25x15 40x10 50x12
      machine chest press 105x15 120x8 135x5 160x10/2
      pec deck fly 50x12/2
      one arm overhead tri extensions 20x12/3
      db lats top holds 10x12/3
      incline situps x20/4
      30min stepmill lss (post) level 11/level 9 (1/2)

      done for the day. cardio is def set in and kicking my ass big time haha. i ride the struggle bus in, during and leave on that bad boy at the end. i do have a pretty good system going though. i hit the steps rest for about 5 tan and roll out. then back in after a few meals. helps with a small amount of fatigue management but at this point it is just a grind from the time i get up till bed. strength is still not failing off and hitting progressions so far but their is absolutely zero pump. i am basically just moving water around and burning cals and that's about it. sleep has went to shit with about 6 hours or a little more a night and i feel like dead animal ass completely now. so that puts me on point for where i should be. next 8 days will be hood up head down and finish the race.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #5303
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11-12 (1/2 each)

      assist pullups 100x10 90x10 75x10/3
      chest support row pg 105x15 120x8 140x10/2
      machine pullovers 105x15 125x10/2
      free motion curls face away 15x15 20x10 25x12/3
      hs preacher curls 25x5 35x5 45x12/2 45x10
      cable upright rows 30x12/3
      machine crunches 50x22/4
      30min stepmill lss (post) level 11-9 )1/2 each)

      done for the day. not going to comment on cardio because it is the same every day. i dread it, it beats the shit out of me but i get it done. second session is a tad bit better but not by much. i will say that i am not burning anywhere near the cals since my heart rate has gotten so low from being in shape. i am averaging the low to mid 130s for the duration of the sessions when i was cruising at the top end of 140s earlier. hell my resting heart rate is dropping into the 40s at night during sleep now, so i am in damn good cardio shape. training today was the usual with no pump hardly at all. did get a little bit going in lats and biceps but it faded just as quick as it came on. small amount of joint pain but nothing crazy and i am not pushing that hard but still, they are dry as all hell. not to shabby day though. got a cardio/rest only day tomorrow, so hopefully i can get some good rest in.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #5304
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/rp programming/csrdio

      30min stepmill lss (fasted) level 11-9 (1/2)

      leg press 90x15 180x15 270x15 380x10/2
      walking lunges x14/2
      def pushups x17/2
      db skullies 20x12/2
      cable rope pressdowns 35x14/2
      cable rope face pulls 42.5x12/3
      cable rope crunches 57.5x22/4
      30min stepmill lss (post) level 11-9 (1/2)

      done for the day. heart rate and breathing are spot on with the cardio but legs are heavy as shit and beat all to hell. still getting it done and knocked out but it is def draining me out right now. a few more hard days of pushing and i should be able to either cut it back or pull it all together. which will be a happy day. i did do a 400g carb up on weds and it was gone before i even trained. my body just burned completely through it like nothing and still no pump hardly at all. strength and endurance are still there but pump and energy are still in the shitter. all in all a successful day in the books with nothing really crazy going on.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 slices ez bread
      2 cups spinach
      meal 2
      8oz chicken
      1 carb control tortilla
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      1 carb control tortilla
      meal 5
      2 cups egg whites
      1 carb control tortilla
      asparagus
      meal 6
      6oz cod
      1 carb control tortilla
      meal 7
      8oz sirloin
      1 carb control tortilla
      onions and mushrooms
      lrg green salad w/vinegarette

      supp changes and setup right now

      100 mast p ed
      75 tren a ed
      50 win
      50 var
      150 provi
      10/10 halo
      6iu gh daily
      12.5 aroma ed
      20 nolva ed
      37.5 mcg t3
      150 ed semi
      gw 501516 12.5 ed
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #5305
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
        Forum App Now!
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's

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

      cardio/rp programming/cardio

      30min stepmill lss (fasted) level 11-9 (1/2)

      hypers x12/3
      med gp pull downs 70x15 85x12 105x10/2
      ez bar cable curls 30x12/3
      cable rope twist curls 25x12/3
      free motion y raise 10x12/3
      machine crunches x22/4
      30min stepmill lss (post) level 11-9 (1/2)

      done for the day. clen went back in today but didnt really impact cardio any more than it already is. even better breathing but legs still feel like logs and sweating like a mad man. the way this block of training was set up was to start the week off hard and taper down by the end of the week to try to off set some fatigue and get a little better recovery. so today wasnt to awful bad but i did pull out all carbs for the day. not that i have had any carbs left in my to burn for fuel. went from no pump to absolutely no pump at all whatsoever. weighing in at a super low 212 right now but pretty well bone peeled and drying out slowly. should be a pretty good look. now just the finishing touches with cardio depleting all the way out and filling back in again to polish it off. it may or may not back fire on me but i am going to do a little experiment with drol over the next few days to see if i can sneak in a little more hardness and fullness.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      2 cups spinach
      meal 2
      8oz chicken
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      30g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      meal 5
      2 cups egg whites
      asparagus
      meal 6
      6oz cod
      meal 7
      8oz sirloin
      onions and mushrooms
      lrg green salad w/vinegarette

      supp changes and setup right now

      100 mast p ed
      75 tren a ed
      50 win
      50 var
      100 drol
      150 provi
      10/10 halo
      25 aroma ed
      20 nolva ed
      50 mcg t3
      gw 501516 12.5 ed
      TGBSupplements REP

      https://www.tgbsupplements.com/

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