LBF 3month Shred Stack!

[NomZ]

1 Month Update

6/17

Weight 183.5 (-0.9 total)
Waist 30 14/16'' (-1 2/16'' total)
Arms 15 3/16'' (+0.0'' total)
Quads 23'' (+0.0'' total)
Chest 44 1/4'' (+1/4'' total)
Forearms 13 1/2'' (+1/2'' total)

Workout:
2mi Run 15mins

Strength
Upper body strength has definitely increased, although lower body strength has decreased. Unfair to say it's the product since I haven't had a squat rack and have been in the gym infrequently.

Other Notes
Vascularity, fullness, and pumps have greatly increased. Pictures don't show it, but I have quad, lat, and shoulder vascularity, my camera sucks.

Diet 3023
139g fat
174g carb (23g fiber)
262g protein

Start pics on left, up to date pics on right. No starting leg pics, but I couldn't see rectus femoris at all. Lighting in the start pics was much better.

 

[NomZ]

6/18

Since I'm finished with Recompadrol bottle #1, I will be dosing Garcinia Cambogia at 5g daily and taking a 2 week break from RC. 1g 20-30 mins prior to every meal.

Weight 184.0
Waist 30 14/16'' (-1 2/16'' total)

Workout:
GHR...Leg Extension
BWx8...125x10
BWx8...125x10
BWx6...155x10
BWx5...175x10
Goblet Jump Squats 60x10, 75x10, 95x8
Ass. Pistol Squats BWx10, BWx10, BWx6
Hanging Leg Raise BWx3x8
Spin Bike 45mins

Notes:
Didn't have much of a pump today at all, not sure if it's the lack of RC, or the super dehydration.

Diet 2955
118g fat
279g carb (25g fiber)
223g protein

 

[NomZ]

6/20

Weight no scale
Waist 30 13/16'' (-1 3/16'' total)

Workout:
2mi Run 14mins

Notes:
Nothing new to note.

Diet 2985
149g fat
171g carb (17g fiber)
252g protein

 

[NomZ]

6/21

Weight 184.4
Waist 30 13/16'' (-1 3/16'' total)

Workout:
Hyper BWx20, +45x12, +90x10, +100x10
BB Hack Squat 135x10, 185x10, 225x10
Smith Calve Raise 130x20, 180x15, 230x15
Spin Bike 45mins

Notes:
Went to take a pic of quad vascularity, oh wait I lost my phone :facepalm:. Pretty sure the weighted hypers were a PR. QL still bothering me and super tight, so that's why no deadlifts.

Diet 3008
113g fat
313g carb (38g fiber)
212g protein

 

[crazyfool405]

6/21

Weight 184.4
Waist 30 13/16'' (-1 3/16'' total)

Workout:
Hyper BWx20, +45x12, +90x10, +100x10
BB Hack Squat 135x10, 185x10, 225x10
Smith Calve Raise 130x20, 180x15, 230x15
Spin Bike 45mins

Notes:
Went to take a pic of quad vascularity, oh wait I lost my phone :facepalm:. Pretty sure the weighted hypers were a PR. QL still bothering me and super tight, so that's why no deadlifts.

Diet 3008
113g fat
313g carb (38g fiber)
212g protein

my fone **** out on me, i went to get a new one today, ****ing sucked, but only lost aq months worth of data.... not good but better then it all.

 

[NomZ]

my fone **** out on me, i went to get a new one today, ****ing sucked, but only lost aq months worth of data.... not good but better then it all.

Lost all my numbers, all my pics, everything, sucks bro.

6/22

Weight 183.2
Waist 30 12/16'' (-1 4/16'' total)

Workout:
Dips BWx25, +LBx15, +LBx9 PR
Pullups BWx20
Cable Straight Bar Row 180x10 overhand, 180x10 underhand
Pushups +45x15, +70x10, +45x14
DB Row 85x10, 95x10, 100x12
EZ Preacher Curl 75x2x10
Spin Bike 30mins
Clap Pushups BWx15
Bubkas BWx3x5

Notes:
Another PR today.

Diet 3025
98g fat
330g carb (39g fiber)
225g protein

 

[NomZ]

6/23

Weight no scale
Waist 30 12/16'' (-1 4/16'' total)

Workout:
Kick Boxing 45mins

Notes:
The after-meal fullness and pump isn't the same with only the GC, but I'm still feeling a little full throughout the day compared to normal.

Diet 2981
141g fat
209g carb (27g fiber)
235g protein

Ran out of protein powder today, ffffffffuuuuuuuuuuuuuuuuuuuuuu.

 

[crazyfool405]

trutein has some insane deals right now

 

[NomZ]

I'll check it out, thanks brah.

6/24

Weight no scale
Waist 30 12/16'' (-1 4/16'' total)

Workout:
2mi Run 15mins + 35min fast walk

Notes:
None.

Diet 3000
145g fat
176g carb (27g fiber)
247g protein

 

[NomZ]

6/25

Weight 183.3
Waist 30 10/16'' (-1 6/16'' total)

Workout:
DB Bulgurian Split Squat each leg
BWx10, 25'sx10, 35'sx10, 45'sx8
GHR BWx4x6
Leg Extension 105x10, 125x10, 155x10
Smith Calve Raise...Band Crunch
140x20...LBx15, 190x15...LBx15, 260x12...LBx15
Spin Bike 45mins

Notes:
Killer hamstring pump from the GHR's.

Diet 3025
130g fat
246g carb (19g fiber)
231g protein

 

[NomZ]

6/26

Weight 183.3
Waist 30 10/16'' (-1 6/16'' total)

Workout:
Standing Military 95x5, 115x5, 135x5, 155x5
Pullups BWx21 +1 from last week
DB Shoulder Press 45x10, 65x10, 80x6
Lat Pulldown 160x10, 180x8, 200x5
EZ Upright Row 95x12, 115x10, 135x10
Curls
Rowing Machine Sprints 2km in 7:52, 1km in 4:06

Notes:
N/a.

Diet 3166
83g fat
420g carb (38g fiber)
204g protein

6/27

Weight no scale
Waist 30 10/16'' (-1 6/16'' total)

Workout:
LISS 45mins uphill walking

Notes:
After my cheat meal, missed the food pump that recompadrol used to give me.

Diet
Food festival today on my island so I basically had a cheat day, kept carbs around 200g, protein and fat high. Curry goat, nom nom nom.

 

[NomZ]

6/28

Weight 183.3
Waist 30 10/16'' (-1 6/16'' total)

Workout:
Dips BWx25, x22, x12
Pullups BWx23
Band Pushups MBx15, 2 MB'sx10
Rear DB Flies 25x10, 20x10, 15x15, 30x10
DB Conc Curl 25x15, 35x10, 20x12
Spin Bike 30mins
30min break
LISS Uphill walking 40mins

Notes:
Some branches coming off the quad vein, when I get back on RC, they will probably pop more, barely visible at the moment during cardio. Felt really weak and off today.

Diet 3138
124g fat
317g carb (22g fiber)
197g protein

 

[crazyfool405]

the HCA will definetly not cause the same pump, may actually feel a tad flat on it.

however its a necessary evil, just wait till the Rdrol starts up again and your fill up the muscle bellies better and get a good pump, fat will come off even more.

 

[NomZ]

the HCA will definetly not cause the same pump, may actually feel a tad flat on it.

however its a necessary evil, just wait till the Rdrol starts up again and your fill up the muscle bellies better and get a good pump, fat will come off even more.

I definitely can't wait to hop back on, tomorrow

6/29

Weight 182.3
Waist 30 10/16'' (-1 6/16'' total)

Workout:
RDL 135x10, 225x10, 315x10, 365x4
GHR BWx3x8, BWx6
Leg Ext 105x10, 125x10, 155x10, 200x10
Smith Calve Raise 140x25, 190x15, 260x12, 260x15
Sit Ups BWx40, BWx20
break
Cardio 1mi run in sandals through a stream, then 750m swim through a shark nursery

Notes:
GHR's for that many reps n sets is pretty much a PR.

Diet 3000
99g fat
321g carb 35g fiber)
230g protein

 

[crazyfool405]

running in sandals? damn bro, i woulda just did barefoot.

 

[NomZ]

running in sandals? damn bro, i woulda just did barefoot.

It was rough, rocky terrain, my lil bro did it barefoot and he's still in pain today. I really wanted to make back to my boat before night-time, hence the strange cardio and the swimming.

6/30

Weight no scale
Waist 30 10/16'' (-1 6/16'' total)

Workout:
LISS uphill fast walking 30mins

Notes:
Back on recompadrol tomorrow, can't wait!

Diet 3000
134g fat
184g carb (23g fiber)
252g protein

 

[NomZ]

7/1

Weight no scale
Waist 30 10/16'' (-1 6/16'' total)

Workout:
None, I had a rough night last night, mom was in an car accident and I was up till 3, then up early to go the airport.

Notes:
Bc of the rough night, forgot to do RC in the morning.

Diet 2894
165g fat
84g carb (16g fiber)
265g protein

 

[NomZ]

7/2

Weight 183
Waist 30 10/16'' (-1 6/16'' total)

Workout:
LISS 35mins total
Hill Sprints 10mins total
Walking Lunges BWx50, BWx50
Cycling 15mins

Notes:
No access to gym, so went outside and did what I could. Dehydrated today, so didn't notice much pump/fullness yet.

Diet 2957
113g fat
251g carb (43g fiber)
245g protein

Not following the diet I set down, eating 3k cals still though.

 

[NomZ]

7/3

Weight 183
Waist 30 9/16'' (-1 7/16'' total)

Workout:
Pushups BWx100
Pullups BWx50
Standing DB Press 25'sx50 time of 12:57

Notes:
Again no gym, so did a quick workout. Feeling more pump and fullness again.

Diet
Another birthday-day I had to attend, ate pretty clean till ice cream came around.

 

[NomZ]

7/4 EPIC FAIL DAY

Weight 183
Waist 30 9/16'' (-1 7/16'' total)

Workout:
None, got ZERO sleep last night, flew all day, and then drove all night. Will do a good swim tomorrow morning.

Notes:
N/a

Diet 2215
76g fat
226g carb (31g fiber)
172g protein

Epic fail all around, no workout and no food.

 

[NomZ]

7/5

So here's the deal, till the 11th I'm technically on vacation at Lake Tahoe, there's no gym, and I have plans everyday all week anyways. Gonna be very active, rock climbing, swimming, 10mi hike, kayaking. Plus cardio + calisthenics daily.

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Fasted AM Swim 20mins
PM Swim 20mins
Sauna 15mins

Notes:
Been missing the fullness/vascularity past few days, the sauna seemed to bring both out.

Diet 3100
150g fat
195g carb (11g fiber)
227g protein

And about my diet, I will be eating buffet style 3 times a day, plus shake before bed. I usually take this opportunity to gorge myself and get phat dawg, but I may restrain myself...what do you think?

Striations in my medial-upper trapezius fibers that the camera barely captures, plus a lot more definition not showing.

 

[crazyfool405]

i think you should kill it at the buffet and put the stack to work man!

 

[NomZ]

i think you should kill it at the buffet and put the stack to work man!

lol I really want to, some really good food where I'm staying...

7/6

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Rock Climbing a 5.11 and 5.8, both super easy
Pushup...Situp...Band Row Circuit
BWx30...BWx25...LBx25
BWx25...BWx20...LBx25
BWx20...BWx15...LBx20

Also did a lot of swimming and hiking.

Notes:
Vascularity was good today, looking full and leaner in the mirror.

Diet
Way too hard to track my diet here, so I'm aiming for 3k, high protein, moderate carbs on active days, moderate fat. Lower carbs on days like tomorrow that are less active.

 

[NomZ]

So change in plans, let the binging begin till the 11th, I have pre-binge measurements. 2 caps previous to each meal. Will report about fullness/pump/

7/7

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Trail Running 25mins

Notes:
Arms not feeling as full lately, but been out of the gym for a while.

Diet
A lot of food, 4k most likely today, NOM NOM NOM.

 

[NomZ]

7/8

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Pushups BWx100 total

Notes:
The food pump/fullness after lunch was great. Looked really full at the pool as well, been getting a lot of compliments lately, even though I'm not that ripped.

Diet
Again, destroyed the buffet.

 

[crazyfool405]

7/8

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Pushups BWx100 total

Notes:
The food pump/fullness after lunch was great. Looked really full at the pool as well, been getting a lot of compliments lately, even though I'm not that ripped.

Diet
Again, destroyed the buffet.

great to hear, and to see what this stacks all about on damage control!

 

[NomZ]

Sorry for the lack of updates, been super busy.

So the binging experiment:

Before...After
Forearms 13 4/16''...13 8/16''
Arms 15 1/16''...15 3/16''
Quads 22 13/16''...23''
Waist 30 8/16''...31''

Huge difference in waist was due to super bloating, and lack of bowel movement this morning.

Fullness was very good, vascularity seemed to be down lately, not sure why (cold, dehydration, etc)

I'll be back to 3k cals diet tomorrow and in the gym.

 

[NomZ]

7/12

It's amazing to note that within 2 days, my waist was back down 1/2'' to where it was before the binging.

Weight 185
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Did a chest and back workout with machines, so nothing worthy to note. Did pullups as well BWx20, so not down much at all. Also 50mins of cardio.

Notes:
Great pump from this workout, and vascularity is back up to where it was before. I wonder if altitude has an effect on it...

Diet
Wasn't able to keep track but ate high protein, moderate fat, carbs under 200g, and 2.75-3k in cals most likely.

7/13

Flying again back to the islands, did a 45min bike ride today, cals will be low today, had no money and no food.

Tomorrow I'll be in the gym and diet will be back on track.

 

[NomZ]

7/14

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
LISS 45mins

Notes:
None.

Diet
High protein and fat, low carbs, under 3k cals, finally settled in.

 

[NomZ]

7/15

Started taking M5 v2.0 again, which has MCC, love it. Only on workout days though.

Weight 183 (dehydrated)
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Dips to Failure BWx28
Pullups to Failure BWx21
Band Dips LBx6, LBx5, LBx4 super choked
Weighted Chins 25x10, 45x2x4
DB Arnold Press 35x12, 45x10, 55x8
EZ Pendlay Rows 115x10, 155x2x8
Seated DB Curls...Seated OH Ext
25x15...50x15, 35x10...60x12, 20x17...70x10
Bubkas...Prehab Good Mornings
BWx2x8, 25x2x25
2mi Run no time, ran it with my dog who slowed me down

Notes:
Dips increased, but everything else seems to be downed from being out of the gym. Doing some prehab on my back since my QL is still bothering me.

Diet3000
140g fat
190g carb (19g fiber)
250g protein

Was supposed to be high carb day, but had curry chicken salad and grilled chicken pesto, nom nom nom.

 

[NomZ]

7/16

Weight no scale
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Didn't have much time today, so didn't get cardio in, so lowered cals today.

Notes:
Vascularity been looking good, in the gym yesterday noticed branches off my main bicep vein, along with chest striations, which are easy to see anyways.

Diet2850
202g fat
39g carb (12g fiber)
212g protein

Trying keto like days on my off days as per the suggestion of LBF.

 

[NomZ]

7/17

Weight 183
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Hypers...Crunches
BWx2x20...BWx2x20
DB Bulgarian Split Squat
BWx10, 35x10, 45x10, 55x6 each leg
Leg Ext 105x12, 125x12, 145x10, 165x8, 200x6
Smith Calve Raise 90x30, 180x20, 270x2x15
Good Morning...L-Sit
25x30...BWx10sec, 25x30...BWx15sec, 25x30...BWx20sec, 25x30...BWx25sec
DB Russian Twist 25x45, 25x40

Notes:
Really working on getting my hammies and QL back into the groove, really been bothering me lately.

Diet3000
106g fat
290g carb (25g fiber)
240g protein

 

[NomZ]

7/18

On my iPhone, did 50 mins if cardio today, running, jogging, hill walks.

Keto diet, 3000cals, 39g carb, 10g fiber, rest fat and protein.

7/19

Really need to be driniking more agua.

Weight 181
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Standing Military 95x8, 115x5, 135x8
Pullups BWx27 some kipping reps
Seated Cable Row 120x12, 150x10, 180x8, 200x8
Flat DB Press 55x10, 75x8, 60x6 R 60x10L weaksauce
Weighted Pullups +35x8, +35x7, +35x6
Underhand Tri Pulldowns...EZ Preacher Curl
100x15...75x10, 110x15...75x10, 120x10...75x10
Misc Forearms/Pushups
Cardio 1hr mixed running, hill walking/jogging

Notes:
Despite some weakness in a few exercises, had an amazing pump today + vascularity, had oats + keto cheesecake 3hr pre-wo, and then M5 30mins prior, which has carbs. Taking my dogs really gets me to do more cardio, too bad one is too old, and the other can't keep up.

Diet3000
115g fat
260g carb (31g fiber)
232g protein

 

[NomZ]

7/20

Weight 182
Waist 30 8/16'' (-1 8/16'' total)

Workout:
Deadlift Against Mini's 135x10, 225x4x1 full + 9 below knees to lockout
remove bands 225x10 + 9 RP to above knees only
Box Front Squat 135x3x8 feet 6'' apart
Smith Calve Raise 90x35, 180x25, 270x15, 340x10
Cardio 1hr mixed running/jogging/hills

Notes:
Back still bothering me, so didn't do full pulls, front squats felt great for a change, haven't squatted in ages.

Diet3000
123g fat
297g carb (35g fiber)
210g protein

 

[NomZ]

7/22

Cardio 2mi run + 1 hr surfing

Diet 3k cals
202g fat
68g carb (21g fiber)
241g protein

Waist is down to 30 6/16 today, definitely feel like keto days are working since I'm eating same cals.

7/23

Weight 182
Waist 30 6/16''

Workout:
Dips to failure BWx30
Pullups to failure BWx23
Band Dips LBx7, x6, x5, x4
Lat Pulldown 160x10, 180x8, 200x7
Floor Press 135x12, 155x8, 175x5 paused
Neutral Chins BWx12, BWx2x6
DB Curls...Skullcrusher...Lateral Raises
30x13...75x12...20x10, 35x12...75x12...15x15, 40x10...75x10...15x10
Bubkas BWx13, BWx6
Cardio hills + 2.2mi run

Notes:
Really good workout, nice pump and vascularity. First time doing a BB press in a long time, feels weird man.

Diet 3000cals
133g fat
257g carb (20g fiber)
222g protein

 

[NomZ]

7/23

Weight 182.5
Waist 30 6/16''

Workout:
Front Box Squats 135x2x10, 185x2x5 super narrow stance
Hypers BWx20, +25x2x20
Leg Ext 105x5x10
Misc Forearm + Calves
Ab Exercise starts as deadhang pullup, then legs to directly OH like a bubka, controlled descent BWx5

Notes:
No rack, so had to clean for front squats. Good workout.

Diet 3000cals
119g fat
260g carb (39g fiber)
215g protein

 

[NomZ]

7/24

Weight 182.5
Waist 30 6/16''

Workout:
Front Box Squats 135x2x10, 185x2x5 super narrow stance
Hypers BWx20, +25x2x20
Leg Ext 105x5x10
Misc Forearm + Calves
Ab Exercise starts as deadhang pullup, then legs to directly OH like a bubka, controlled descent BWx5

Notes:
No rack, so had to clean for front squats. Good workout.

Diet 3000cals
119g fat
260g carb (39g fiber)
215g protein

7/25

Weight no scale
Waist 30 6/16''

Workout:
Surfing 1hr

Notes:
Needed a break from all the running, felt good man.

Diet 2739
191g fat
33g carb (7g fiber)
226g protein

7/26

Weight 182.5
Waist 30 6/16''

Workout:
Standing Military 95x10, 115x8, 135x8
Pullups BWx21
Lat Pulldown V-Bar 160x10, 170x8, 180x6, 200x6
Incline BB Press 95x15, 135x2x12, 135x10
BB Shrug 95x20, 160x15, 230x15
DB Preacher Curl...OH DB Ext...DB Front Raise
30x15...50x15...20x10, 35x15...70x12...15x15, 40x2...90x8...25x10
Ab Exc. BWx3x5
LISS 1hr50mins

Notes:
Looking pretty good in the gym IMO, pressing didn't bother my right pec either.

Diet 3000
125g fat
261g carb (28g fiber)
220g protein

 

[NomZ]

7/27

Weight 182.5
Waist 30 6/16''

Workout:
Deadlift 135x10, 225x10, 315x3, 365x2
Horizontal Leg Press 200x2x15, 200x2x12
Hypers +35x10, BWx3x20
Calve Raise 200x30, 220x20, 240x20, 260x15
Misc Forearms
Situps BWx2x25
Ab Exc. BWx5
LISS 1hr

Notes:
Had an amazing leg pump today, plus vascularity, forearms also got super pumped from the forearm work.

Diet 3000
108g fat
315g carb (29g fiber)
210g protein

 

[NomZ]

7/29

Waist 30 4/16''

30mins swimming

2831cals
169g fat
63g carb 14g fiber
265g protein
_______________

 

[NomZ]

7/30

Weight 181.5
Waist 30 4/16"

Workout:
AM Swim 20mins
Dips bwx30, LBx10, LBx6, LBx6, LBx4
pullups BWx25
Pendlay Row 115x12, 155x10, 195x8
Floor Press 135x15, 165x8, 175x4 all paused reps
Neutral Pullups BWx12, +45x2x6, +45x4
Incline DB Ext...Seated DB Curl...Cable Lat. Raises
30x12...30x12...20x12, 40x7...40x7...20x7, 25x12...25x12...20x12
Liss 35mins

Had a really good workout, band dips are getting stronger. My bb pressing is clearly weak, but that's my own fault.

3100cals
106g fat
353g carb 23g fiber
201g protein

Had a cheat meal, a drink and some bread pudding when I went out for dinner.

7/31

Weight 182
Waist 30 4/16"

Workout:
AM Swim 35mins
Clean to Front Box Squat 135x2x10, 185x8, 185x5 super narrow stance
Lying Leg Curl 45x15, 65x9, 65x7, 45x15
DB Step Up 45'sx12 each leg, 65'sx8 each leg
Seated Calve Raise...Bubka
90x50...BWx15, 180x25...BWx8, 270x15...BWx8, 270x15
Spin Bike 20mins

Notes:
+3 reps on front squats from last week, also +3 reps on bubkas from last week too. Great quad and hammy pump today as well

Diet 3000cals
100g fat
335g carb (35g fiber)
205g protein

 

[NomZ]

8/1

Diet was weak today, but stuck to keto diet. Didn't do any cardio besides an hour of surfing.

8/2

Weight 182.5
Waist 30 4/16"

Workout:
Military Press 95x10, 115x10, 135x8
Seated Cable Row 140x15, 170x10, 200x8, 200x5 underhand
BB Incline 95x15, 135x12, 135x2x10 90*
Rear Fly 50x15, 60x10, 70x8
Seated Neutral DB Press...DB Curl
25x20...25x15, 35x20...35x10, 45x15...45x8

Notes:
Good fullness, also delt and cross bicep veinage, wish my camera would pick it up.

Will post diet later.

 

[NomZ]

8/3

Flew all day, no workout but ate decently.

8/4

Weight no scale
Waist 30 3/16"

Workout:
Rack Pull 135x10, add 2x MB's 135x10, 235x10, 305x2, 375x2, 425x2
Standing Military 95x10, 115x3x5
Front Squat 135x10, 135x3x8 ATG
Seated BTN OH Press 95x3x5

Notes:
Felt weak today. MB's supposedly add 90lbs at the top, rack pulls were done from right at mid knee.

Diet: 3000cals
100g fat
315g carb (34g fiber)
215g protein

 

[NomZ]

8/5

Weight no scale
Waist 30 3/16''

Workout
LISS 2hr hike

Diet 3000cals
157g fat
165g carb (26g fiber)
255g fiber

Here are some random pics, myspace/kvkx-lighting/10:

Start pic ... Recent pic for comparison

...

Recent pics:

I'll put up better, not self shot, comparison pics when I run out of Recompadrol.

 

[NomZ]

8/6

Weight no scale
Waist 30 3/16"

Workout:
Stationary Bike 10mins
Stair Jumps 5stairsx10, 4stairsx3x8
Pushups BWx30, BWx25, BWx20
Facepulls Straight Bar 60x15, 70x12, 80x10
Cable Curls...Pushdowns
50x15...65x20, 60x12...85x15, 70x10...115x10

Notes:
Great pump for a really quick workout on some crappy equipment.

Unsure of diet bc livestrong dailyplate is down and I'm not re-entering everything into fitday.

 

[crazyfool405]

looking good, WTF though do you sleep? 3 30 am? lol at that time i already woke up to pee for a second time.

 

[NomZ]

looking good, WTF though do you sleep? 3 30 am? lol at that time i already woke up to pee for a second time.

Cali time brah, I sleep a nice 9hrs straight usually.

8/7

Waist 30 3/16''

Workout:
LISS 1hr30mins hiking

Diet 3000cals
139g fat
187g carbs (27g fiber)
237g protein

 

[NomZ]

8/8

Weight 180lbs
Waist 30 3/16''

Workout:
Squat
45x15
135x2x10
185x5
225x3x5
Bench
45x15
135x5
155x5
175x5
185x5
195x5
Tire Flips ~500lbs
x12, x10, x6, x8
Dips
BWx10, +40x3x5

Diet 3000cals
123g fat
274g carbs (29g fiber)
230g protein

 

[NomZ]

8/9

Weight 180
Waist 30 1/16"

Workout:
Chins BWx10, +40x3x5
Pendlay Rows 135x5, 185x3x5
Kettlebell Swings 25x15, 55x15
Band Crunch LBx3x10
Stationary Bike 30mins

Notes:
Really nice upper body pump and vascularity, last day of recompadrol

Diet: 3050cals
118g fat
281g carbs (34g fiber)
226g protein

Final review to be posted soon.

 

[NomZ]

Before -> After Pictures:

->

->

(forgot RDB sorry)

->

->

Starting -> Finishing Weight: 184.4lbs -> 180lbs (-4.4lbs total)

Starting -> Finishing Measurements:
Waist 32'' -> 30 1/16'' (-1 15/16'' total)
Quads 23" -> 23" (+0.0 total)
Chest 44" -> 44'' (+0.0 total)
Arms 15 3/16'' -> 15 2/16'' (-1/16'' total)
Forearms 13'' -> 13 1/2'' (+1/2'' total)

Nearly 2'' off my waist! On pretty much maintenance calories the whole time! Now the results are not as good as they could have been. It was summer and I was on vacation and traveling a lot, my diet and training suffered because of this. I feel like I would be able to do so much MORE with this stack had I been 100% committed and been in the gym as much as I wanted, my apologies LBF.

Pumps 10/10
The pumps from Recompadrol are amazing. I would get a "food pump"/increased-fullness 30-45mins after eating, it was amazing. The in-gym pumps were also very good, better than pre-wo's I have tried. Some of my best pumps came from eating a meal (30g fat, 80g carb, 30g protein) 3hours prior to lifting, then a small source of carbs (<10g) 30mins prior.

Vascularity 9/10
I had increased vascularity from Recompadrol as well. I've been leaner than my current bf%, but I have never had vastus medialis veins before. I tried taking pics, but my iphone/cam can't take a good one. My vascularity increase was the greatest while lifting obviously, but also throughout the day.

Strength 8/10 (really a 10/10...)
I'd give it a higher rating for upper body strength alone, but because of the running I was doing, my home gym not having a squat rack, and just being out of the gym, my lower body strength significantly decreased. This decrease is obviously not the supplement, solely my lifting.
Upper body strength increased throughout the 3months. I PR'd on shoulder and chest DB presses multiple times. When I started this log I was capable of 10 BW dips, now I can do 30 BW dips. Band dip strength (main chest exercise) has also increased from Light Band (LB)x6 to LBx12 for sets. This was all on maintenance and ~200calories below maintenance calories, really good!

Endurance 8/10
My endurance certainly increased, but I wouldn't say it was much beyond what I would normally have achieved.

Other Notes
I can't comment too much on Recompadrol's other claims since I didn't test lipid and glucose levels. But I can tell you that I did go hypo on several occasions when I was unable to eat within 45mins of taking my dose.

Overall 10/10
This is a great product, and I will be buying 3 more bottles of Recompadrol for my next bulk and cut, I really loved this stack. Unfortunately I can't compare it to other products like Glycobol/Slinshot/etc, but I definitely will be a repeat customer of Recompadrol; which the only other supplement I really purchase is protein...