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pt's Xtreme HYPERMASS (HyperDROL™ + MASS FX™) log

pu12en12g

pu12en12g

CONTROLLED LABS CONSULTANT
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Intro / about me:

I've been seriously lifting for around 4 years.

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I was a skinny 6ft 130lbs at age 19 and I managed to bulk up to 260lbs, but I'm now recomping and I'm holding steady at around 240lbs. I'm aware of the potential of this stack, so my main goal during the log is to get the optimal lean gains out of the product, so I'll make adjustments as needed and log them.​

Stats:


Age: 28 (almost 29)
Sex: M
Height: 6ft
Weight: 240
Body type: Ecto
​

"Before" Measurements:


Neck: 16
Chest: 46
Bi unflexed: 17.25
Bi flexed: 17.75
Forearms: 13.75
Waist: 34
Quads: 26.75
Calves: 18
​

"Before" HyperMASS Bloodwork:

Total Testosterone (240 - 830ng/dl): 503
Free Testosterone (34 - 194): 123
IGF-1 (114 - 492): 201
SHBG (7 - 50): 36
Estradiol: <30
DHEA-SULFATE (2.8 - 6.4): 4.1
Prolactin (2.1 - 17.7): 12.8
Total Cholesterol: 141
HDL: 47
T3 (TOTAL 80 - 180): 213
T4 (FREE 0.9 - 1.8): 1.4
T4 (TOTAL): 9.5
TSH: 1.77
TSH, Sensitive: 3.35
LH (1.5 - 9.3): 5.5
FSH (1.4 - 18.1): 1.5
Triglyceride: 51
Cortisol (3 - 16): 10
ALT: 29
AST: 28
Creatinine: 1.1
Albumin: 5
17OH Prog (50 - 250): 85
CK (29 - 235): 158
Alkaline phosphatase: 106
​

"Before" HyperMASS Photos:

Front shot:
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Relaxed Back shot:
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​



Current Training Schedule / Protocol:

Full body + Cardio
OFF
Full body light + Cardio
OFF + Cardio
Repeat​

Current supplements:

AX HyperDROL
AX MASS FX
NOW ADAM (Multi)
NOW Omega 3-6-9 (EFA's)
ErgoPharm I-PRO (Whey protein)
MAGnitude / BULGE (Creatine)
WRAATH (EAA's)
GlycerGROW (Extreme Cell Volumization)
​

Current Nutrition and Macros:
3500-4000
45/35/20

Diet consists of lots of oats, milk, whey, tuna, chicken, pasta, beef, and rice​

Current Daily water intake: 1 liter per hour / 3+ liters during workout

Short Term Goal: Recomp to around 240lb+ @ 6-8%

Long Term Goal: Around 240lb to 250lb @ 6-8%
 
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Why bloodwork, you ask ?

Well, Will Brink explains it much better than I could... simply put, highlighted below is the entire reason I'm interested in trying this combo. If I was already "satisfied" with my progress I would not have applied to test it out.

Getting both huge AND shredded is like a war against our own body / individual genetics, see below:

Will Brink said:
One topic that seems to be a never-ending source of confusion is blood, or more precisely, understanding blood work and which tests to get and why. It never fails to amaze me that the vast majority of bodybuilders and other athletes have no issue spending literally thousands of dollars on supplements (some of which have virtually no science behind them to justify their use) and gym memberships each year, but won't spend a penny on blood tests to see what's really going on with their hormones and other indicators of health (e.g., cholesterol, liver function, etc.).

This is odd considering the fact that it's those very hormones that are ultimately responsible for whether or not your hard work in the gym is a waste of time (read busting your ass and getting no place fast) or productive.

Let me be as clear as possible here: if your blood chemistry is off, meaning your hormone levels are sub par, you can eat all the supplements you want, follow any fancy new routine you want, and eat all you want, and you will be spinning your wheels with little to no results!

Depending on how out of whack your hormones are, you will get less then optimal results from your hard work or virtually no results at all. Conversely, the person with naturally optimal levels of hormones, or the person that has optimized their hormone levels via external assistance (more on that later) is going to make the progress they expect from their training, nutrition, and supplement use.
Click to expand...

So obviously with baseline bloodwork I'll know what I'm "working with" and the logic of this combo is to optimize those levels without too many side effects.

Stay tuned !
 
I'm watching pu12, your logs are pretty svealt. So I'm looking forward to this one.
 
Lookin' good, PU!

are you doing all three forums? just wondering!

that is fine, but i know how hard it is, as i logged on all three on my last log!

GOOD LUCK!
 
macedaddy said:
Lookin' good, PU!

are you doing all three forums? just wondering!

that is fine, but i know how hard it is, as i logged on all three on my last log!

GOOD LUCK!
Click to expand...

It will be 4 forums actually (once I get the product)... it should arrive around the 29th. :blink:
 
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Typical Meal / Supplement Timing:

Meal 1: Eggs + Milk + Toast/Oats
Supps: Hyper / Mass / Multivitamin / Whey / Fishoil
Meal 2: Tuna + Pasta or Tuna Sandwich
Meal 3: Oats + Whey + Milk
Supps: Hyper / Mass / Fishoil / Purple WRAATH
(Cardio)
Meal 4: Granola Bar + Whey + Milk
Supps: Fishoil
Meal 5: Chicken breast + Rice + Yogurt
Supps: Green MAGnitude
Supps: GlycerGROW + WRAATH
(Workout )
Supps: Green BULGE / Hyper / Mass / Whey Shake
**** Continue to sip on LARGE postworkout shake into and during Meal 5 ****
Meal 5: Postworkout meal... usually Chicken + Rice or Tuna + Pasta
Meal 6: Sandwich + Milk
Supps: Fishoil
Meal 7: Oats + Whey + Milk.... this is where I'll get an extra 500 cals on gym + cardio days...otherwise it's 7 meals
Supps: Fishoil + Multivitamin
Meal 8: Pre-bed meal... I feel it's the most important for recovery. Usually Chicken + Whey, and sometimes milk or a full 32oz of Yogurt
 
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Day 1:
Fri - 12/29/2006
Full Body + Cardio

Thoughts:

Well, like some of you reading this... the holidays seemed to take some momentum from my usual workout intensity... or maybe the winter is already feeling LONG. I miss the beach... I miss rollerblading and biking.... I miss Cali.... ok where was i...

So a few months ago I finished a (8 Week) JW cycle and I was very happy with it. After that, and into Oct / Nov my conditioning / stamina was starting to improve big time, and I was happy with that. December has really sucked... not on paper, but intensity, life, and in the mirror. Cardio is NOT paying off like it used to when I was younger, adjustments still need to be made, and I'm often tempted to second-guess my short term goals...

Anyways, so I only missed about 3 scheduled workouts during the holidays, but that's enough to piss me off... so needless to say I was happy when the FedEX package arrived from AX, with HyperDROL™ + MASS FX™.....

.....TIME TO GFH !!!!

Cardio:
45 min
Moderate Intensity / Incline Treadmill


Gym:

Leg Ext warmup:
5 x 20
Leg Curl warmup:
5 x 20
Calves:
5 x 20

*** This is pretty much my standard warmup to get circulation going, unless I do my cardio pre-workout ***

Front Squats w/pause:
135 x 15
185 x 12
205 x 10
205 x 10
205 x 8

These sucked...

Legpress:
900 x 15
990 x 12
990 x 12
990 x 12

Lat pulldowns w/ extreme stretch:
4 x 15

Hammer Curls:
50 x 12
50 x 12
50 x 12
50 x 12

Went intentionally light here... some wrist pain

BB Curls:
Skipped

Tri Pushdowns (light):
5 x 12

Incline Crunches and Ab pulldowns:
4 x 20
4 x 20

DB Rows:
110 x 10
110 x 10
110 x 10
110 x 10
 
krzna said:
tight log as ever Paul! good luck with this
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What the !!! Krzna hows it been big guy??? But back to your log PT good job, and keep it up...

PT you are really strong Back rows with 110's is an impressive feat. 990 on the press is very good too, as my kness will only allow 850 or so.
 
Apowerz6 said:
What the !!! Krzna hows it been big guy??? But back to your log PT good job, and keep it up...

PT you are really strong Back rows with 110's is an impressive feat. 990 on the press is very good too, as my kness will only allow 850 or so.
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Thanks man, legpress has always been a favorite. I jumped on the squats only (no iso) bandwagon for a bit... it sucked. Front squats are another favorite of mine, maybe due to some ongoing neck / trap pain.

Libido is up noticably as of day 2... full update on the way.. but (totally) spontaneous erections are pretty unusual for me right now. Nothing else has changed, with the exception of my tuna intake.
 
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Day 2:
Sat - 12/30/2006
Full Body

Thoughts:

3 - HyperDROL
3 - MASS FX

Short but intense workout. Libido definately seems to be up. Spontaneous erections are pretty unusual right now... for those that don't know, these are erections out of the blue, without ANY visual OR physical stimulation at all. They can be pretty long-lasting, and can get you in trouble if you're wearing boxers and baggy pants. :P

You'll notice that I didn't hit legs hard again today, just stimulated them during the warmup... keeping the blood flowing and it felt great. They were actually much less sore after this.

Cardio:
None


Gym:

Leg Ext warmup:
5 x 20
Leg Curl warmup:
5 x 20
Calves:
5 x 20

*** This is pretty much my standard warmup to get circulation going, unless I do my cardio pre-workout ***

Pec Deck / Rear Delts:
5 x 15
5 x 15

Deads:
225 x 12
315 x 10
405 x 6 (strapped)
405 x 5 (strapped)
405 x 5 (strapped)

Narrow Grip Lat pulldowns:
5 x 12

Incline DB Flye w/extreme stretch:
4 x 15

This kicked my ass...

Incline BB Bench:
135 x 12
205 x 10
225 x 10
225 x 10
225 x 8

Went a bit wider on these... I like to vary my grip quite a bit. The result was much better MMC, but strength was down / average.

BB Curls:
115 x 15
135 x 8
135 x 8
135 x 6
135 x 6

These felt a bit lighter than usual.. nothing crazy

Shrugs:
225 x 15
315 x 12
405 x 8
405 x 6
405 x 6
315 x 15

These felt great...




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Day 3:
Sun - 12/31/2006
OFF DAY

Thoughts:

3 - HyperDROL
3 - MASS FX

Sleep has been above average. Woke up feeling very refreshed. Nothing crazy, but it's worth noting. Appetite is about average so far, maybe a slight increase but not sure. Muscle fullness is about average. I will be increasing my MASS FX dosage to 4 per the AX guys.

Let's see... what else... nutrition has been right on point... and pretty boring... and I've been really stressed out / pissed at my ex-girlfriend... much more angry than usual.

Cardio:
None


Gym:
None


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Day 4:
Mon - 1/1/2007
NEW YEARS DAY !

Thoughts:

3 - HyperDROL
4 - MASS FX

Feeling great, but hyper / antsy / aggressive. Muscle fullness is up. Libido is still up. Very thirsty.

Gym was closed, but Holy ****... the questions are pouring in now.... here are just a few of them:

1) Why do I try "so many" supps ? Aren't I a fan of sticking to the basics ?

Simply put, I'm blessed to be in the rare position TO do so, and then be able to make comparisons and help others (both CL customers and others) get the best results (based on actual experience and not just "on paper"). You have to understand the incredible amount of emails that I get... people want answers. They aren't in the position to try everything on the market, and I am... it's part of the job so-to-speak, and I enjoy it for the most part.

2) How does this stack compare to JW ?

Not sure yet... stay tuned.

3) Am I happy with my 2006 progress / recomp ?

Absolutely not, but I can't let it get me down, and I can't make excuses or dwell on it too much.

4) Why so much volume ? Will I see any strength increases without training for strength ?

In my opinion, yes I should still see some strength increases, and hopefully some solid, lean muscle mass to go along with it.

5) Why not just pick a routine like HST and copy it ?

I've found that most of the time, copying someone else's routine has not worked for me personally. Right now my goal is similar to that of HST, and my routine has just been tweaked based on "feel" and also my crazy schedule.

6) If I have ****ty genetics, how did I bulk from 130lb to 260lb ?

Food intake / calorie intake / calorie cycling and other tricks... but genetics STILL was involved in the nutrient partitioning (how much of that mass was fat and how much was lean muscle). That's why genetics plays such a key role for those of us trying to get BOTH big AND shredded. Some know EXACTLY what I'm talking about. Some have NO idea because they have average / good / great genetics (see post #2 above). Either way, we're ALL at war against genetics to some degree.

Cardio:
60min Moderate intensity
- Incline Treadmill
- Bike
 
I agree with the try so many supplements!

Reps get asked so much and i am sure you get asked MORE than most!

Good Log! Oh, and "You Got Mail" Seriously! LOL!
 
freezito said:
looks good bro, keep fighting, your on the right track. Ill be watching this log
Click to expand...

Thanks man !

macedaddy said:
I agree with the try so many supplements!

Reps get asked so much and i am sure you get asked MORE than most!

Good Log! Oh, and "You Got Mail" Seriously! LOL!
Click to expand...
Got it !
 
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Day 5
"Crank up the volume !":
Tue - 1/2/2007
Full Body

Thoughts:

3 - HyperDROL
4 - MASS FX

Feeling great, still very thirsty. Libido still up.

Kelly Baggett said:
Body Structure

Ectomorphs tend to have less then an optimal structure for bodybuilding. That observation itself should be worth of some sort of prize. What do I mean by ‘structure’? Well, length of the bones and natural number of muscle cells. Someone with naturally round and full muscle bellies tends to carry a lot of muscle cells in those muscles and thus they more growth potential. Chances are pretty damn good Ronnie Coleman was born with more muscle cells then Pee Wee Herman. Those with long bones and long tendons tend to have short muscle bellies and a lack of muscle cells, and thus not a whole lot of growth potential.

If that weren’t bad enough, long limbs can make it difficult to get tension on key muscle groups because the bones get in the way. That’s why some guys can squat and have trouble developing their quads while others can bench and have trouble developing their pecs. ‘Getting to’ the muscle is more difficult for the ectomorph due to those structural reasons and also because of what is often poor neuromuscular coordination. Thus, while a bench press may work fine for a mesomorph, the ectomorph will often find flyes develop their chest more effectively and so forth. Whereas freaks like Mike Mentzer, Dorian Yates, and other HIT freaks are ‘capable’ of totally exhausting a muscle with one hardcore set, many ectomorphs are gonna need a slightly different approach to get the same amount of stimulation.
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Cardio:
None


Gym:

Calves:
5 x 20
Leg Ext warmup:
5 x 20
Leg Curl warmup:
5 x 20

*** This is pretty much my standard warmup to get circulation going, unless I do my cardio pre-workout ***

DB bench (extreme stretch):
100 x 12
110 x 10
110 x 10
120 x 6
120 x 7

Great stretch... awesome MMC felt a "boost" on that last set.

Deads:
225 x 15
315 x 12
315 x 12
315 x 12
315 x 12

Strictly volume... crazy (full-body) pumps and vascularity.. feeling good

CG Bench:
135 x 15
185 x 12
185 x 12
185 x 12
185 x 12

Strictly volume here...

DB Flye:
55 x 12
50 x 15
50 x 15
50 x 15
50 x 15

Smith overhead press:
185 x 15
185 x 15
185 x 15
185 x 15

Shrugs (light):
315 x 12
315 x 12
315 x 12
315 x 12

Squats:
135 x 15
225 x 12
315 x 6
315 x 6
315 x 6
315 x 6

Standing Calves:
4 x 12

Pec Deck / Rear Delts:
5 x 12
 
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Day 6 "Active Recovery":
Wed - 1/3/2007
OFF + Cardio

Thoughts:

3 - HyperDROL
4 - MASS FX

Still feeling great, muscle fullness is up a bit and I feel so much better on off days if I can get the blood flowing with at least SOME form of cardio... so that's one reason for the current protocol. Sleep was deep and restful, thirst is definately up big time, which helps me down my morning shakes FAST.

Nutrition is on point, and CHICKEN IS ON SALE all WEEK SO WATCH OUT.... GFH TIME!!

Cardio:
45 min
Moderate Intensity / Incline Treadmill


Gym:
None
 
i like your regimen!

You really like to push yourself! I can see you understand your body's needs and weaknesses.
 
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Day 7 "Possible stretchmark sighting !":
Thu - 1/4/2007
Full Body + Cardio

Thoughts:

3 - HyperDROL
4 - MASS FX

Woke up feeling pumped.. what a great feeling. You will notice that I'm giving my chest one extra rest day... going by "FEEL" and it's pretty freakin sore...I'm sure the other HyperMASS guys can relate. Overall recovery has been great. Pre-bed nutrition has also been on point, which helps I'm sure (consistency is everything I've learned).

Diet was mostly chicken, oats, and rice, with the usual milk and whey. I still haven't grown tired of ErgoPharm Cherry Whey Isolate !!... man WHAT a freakin treat. In a pretty good mood overall and the restful sleep has been helping big time as far as energy levels. I still drag a bit between cardio and the gym, but once I get to the gym.... IT'S GO TIME BABY !!

Cardio:
60 min Moderate Intensity
Incline Treadmill / Bike


Gym:
Weighted Incline Abs:
3 x 15
AB pulldowns:
3 x 15

Rack Pulls:
405 x 10 (strapped)
405 x 8 (strapped)
405 x 8 (strapped)

Pretty typical... did not feel too much of a boost at this point.

Shrugs:
225 x 12
315 x 12
405 x 6
405 x 6
405 x 6

Painful stretch ! Definately more pumped (and faster) than usual.

Legpress:
900 x 12
990 x 12
990 x 12
990 x 12

Felt good.. pump was pretty wild at this point

DB Rows:
100 x 12
100 x 12
100 x 12
100 x 12

Crazy vascularity... loving it.

Cable Crossovers:
3 x 12

Feeling awesome... strictly volume and stretch here

Wide Grip pullups w/ extreme stretch:
4 x 12

Tri Pushdowns (light):
5 x 12

Hammer Curls:
55 x 12
55 x 12
55 x 12
55 x 10
55 x 10

Extra set in there... again this is with VERY little rest between sets. Better for conditioning vs. strength at this point.
 
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HyperMASS Week 1 Summary:

Bodyweight:

242 (+2 lb)

Nutrition / Macros:

3500-4000 cals (might increase to 4000-4500 during week 2 ?)
45/35/20 (very pleased with this)

Thoughts / Sides:

- Stretchmark on my right delt ! Hell yea !
- Noticable "on" feeling
- VERY thirsty
- VERY deep / restful sleep
- Libido UP
- Improved vascularity and "pumps"
- Small difference in body comp (most noticable after cardio)
- Don't want to leave the gym / Alpha male kicking in
- Recovery is excellent as usual
 
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Day 8 "Bring the Noize":
Fri - 1/5/2007
OFF + Cardio

Thoughts:

3 - HyperDROL
4 - MASS FX

Feeling good... very impressed so far.. hope this trend continues. I did do some bandwork / gripwork / stairs, but otherwise it was strictly a cardio day. Diet was mostly beef, pasta, oats, milk and whey. It's week 2 which means it's time to Bring the Noize !!! (DMX)

Cardio:
60 min Moderate Intensity
Incline Treadmill


Gym:
None


Couldn't keep this conspiracy theory to myself... so here it is for your viewing enjoyment !! :eek: :eek:

(EDIT: it's the same exact loveseat too !!!)

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Day 9 "it's on.... dusk to dawn... ":
Sat - 1/6/2007
Full Body

Thoughts:

3 - HyperDROL
4 - MASS FX

Feeling good... but tired. Probably should have pop'd a stimulant pre-workout.

"His girl says she prays for him every night
he need that love.. he's tryin to get right
and sometimes even the stars look lonely
but what's love got to do with a soldiers story..

We gon do this here.... this a inner city song
We gon do this here.... hit high innocence gone
We gon do this here.... we keep keepin on...
it's on dusk to dawn... we gon keep on strong"

- Marz

Cardio:
None

Gym:

Calves:
5 x 20
Leg Ext warmup:
5 x 20
Leg Curl warmup:
5 x 20

*** This is pretty much my standard warmup to get circulation going, unless I do my cardio pre-workout ***

Speed deads:
8 x 2

Nice full body pumps again... mild headache

Narrow grip lat pulldowns:
5 x 12

These felt awesome... great MMC. I did these BEFORE bench, because (FOR ME) the extreme lat stretch seems to help a bit with my bench.

Incline BB Bench:
135 x 15
225 x 12
225 x 12
245 x 8
265 x 5

Regular grip

Pec Deck / Rear Delts:
5 x 15
5 x 15

DB Shoulder Press:
60 x 15
80 x 12
80 x 10
80 x 10
80 x 10

BB Curls:
115 x 12
135 x 10
135 x 8
135 x 8
135 x 8

Leg Ext:
4 x 12

Leg press:
900 x 15
900 x 12
990 x 10
990 x 10

Felt great... started to lose feeling in my legs.
 
PT you are just out of sight!

extreme has a whole new meaning when it comes to you! Keep on! i think increasing cals will do you good! you have your macros down pat! so bump it to 4000 and let the GAINS begin! :D
 
holy cow your cardio! u ever think of mixin it up and doin HI like once a week to cut it down to like only 15-20 minutes instead of a whole hour? god i cannot imagine 60 minutes on a stationery bike/treadmill i'd go effin insane, i've about had it at 35 minutes.

i'm subscribing to this log btw. very well put together. you definitely don't lie about being 100% organized on your posts.

keep up the good work... although i doubt you need the encouragment. i'm pretty sure that looking in the mirror is enough of a confidence booster to keep you in the gym. :bb3:
 
addijhaq said:
what's your speed on the treadmill when you run?
Click to expand...

Well for moderate intensity, it's a #12 incline (it's a Precor) and between 5 and 6 mph (aim for 6.. but when the quads are sore it's torture... you know :P)

If / when I run, it's between 9-10 mph on zero incline. Even if my legs start out sore, they will usually loosen up enough to run towards the end of the cardio session. Interestingly enough... I actually burn MORE calories @ 5mph on a #12 incline than I do at 10mph with zero incline...

I feel that switching to INCLINE treadmill specifically, has done more (faster) for my calves (definition / vascularity) than just about anything else.
 
are you walking at 5 or 6? i hope its a jog, because it is for me! i usually do 8 incline for 4mph. Think i should bump it up, pt? Also, many people say on a bulk to not do cardio. how do you feel about that? i think i should atleast still do 30 minutes AFTER my workouts......
 
ya, i also feel that cardio, no matter bulk or cut is needed to keep the mass gains lean. sure you'll gain mass if you up your calories and eat clean, it's to make sure that our muscles are being fed enough stuff to make sure they recover to max potential, but after they get their fill of the extra cals, along with our reg. daily cal expenditure, the rest will be saved for a rainy day... and i hate rainy days. our bodies can only hold so much, even if it's good, clean foods before some of it gets stored, so i do the cardio to prevent any of the excess from turning into one or 2 more extra weeks of calorie counting during a leaning out phase or even a bulking phase. i mean why hafta wait and put yourself through a harder "cut" if you can just spare that extra b.s. by just doing the cardio during the bulking stage. plus it helps out even if you end up wanting or having to do a "cut" cycle because your body has already adapted to a regimented cardio program. so you're more inclined to stay with it and either up the cardio a little, or in most cases just cut some of the excess calorie intake while keeping your bulk cycle cardio regiment intact. and regardless, there's no better way to maintain healthy lungs and heart, no matter how heavy or intense your lifting program is formulated. just make sure you're taking those antioxidants on those long cardio days as i've heard and read from more than one running magazine that long distance runners actually build up more free radicals and have more free radical damage than most of the hardcore daily powerlifting gym rats. it's all due to the unbound molecules that are only stable when bonded. like nitrogen and oxygen. and when you're doing both cardio AND a very intense lifting regiment it's only compounds the damage being done by the molecules left over from our metabolites.

anyway, it's just my two cents.

but ya i'm having a hard time figuring out if i want to slow my speed up my time and incline or up my speed, cut my time, and keep at zero incline.

i run about 8 mph for 35 minutes right now, every day, sure does get boring quick. so i dunno if it'd be better for me to extend the amount of time i'm on the mill and drop speed and up the incline to POSSIBLY, raise caloric expenditure (as i'm pretty small right now due to my weight and % muscle mass) or just run harder for a shorter amount of time and most definitely cause an increase in caloric expenditure by the sheer fact of an increase cardiac output. which, in the long run would be more realistic for me to strive for as i don't see myself, as i age, having the opportunity to continue spending about 50 minutes in the gym pumping iron and expecting to see decent results when i know that if i just keep spending about 30 minutes on the mill (along with the healthy eating) i'll be keeping my %bf, cholesterol, lungs, and metabolic rate in check to preserve my health for the future.
 
pu12en12g said:
I feel that switching to INCLINE treadmill specifically, has done more (faster) for my calves (definition / vascularity) than just about anything else.
Click to expand...

it's basically an extreme resistance exercise... with your incline being so damn steep, it's like doing calf raises with your body weight at a jogging speed for about an hour.
 
God all this talk about cardio.... WHo does cardio nowadays?!?! hehe :D
 
macedaddy said:
are you walking at 5 or 6? i hope its a jog, because it is for me! i usually do 8 incline for 4mph. Think i should bump it up, pt?
Click to expand...
5 is a walk.. 6 is a fast walk :p

Personally I'd bump it up for SOME duration... similar to how I will run @ 10mph occassionally (big fan of sprinting / HIIT too, but I don't think it replaces moderate intensity cardio).
macedaddy said:
Also, many people say on a bulk to not do cardio. how do you feel about that?
Click to expand...
I fell into that trap when I bulked to 260. My overall conditioning sucked so bad... it wasn't good. I'll never bulk without cardio again.
 
Thanks! I feel the same, the cardio does mor ethan just fatloss, it is overall cardiovascualr support and endurance!

Keep up the good work!
 
olb33 said:
pu12 check neg rep for putting log in wrong place :)
Click to expand...
OLB check neg rep for neg repping one of my testers! The location of his log is FINE!

:icon_lol:


btw, there is no neg repping on AM!
 
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Day 10 "You can’t break us.... don’t waste your time":

Sun - 1/7/2007
OFF

Thoughts:

3 - HyperDROL
4 - MASS FX

Feeling a bit run down.. and I had to work overtime.... but this lifestyle isn't SUPPOSED to be easy.. can I get a hell yea ?

"You can’t break us don’t waste your time,
Keep myself in a modern mind.
You can’t take us to severed scenes,
Kill yourself on the medicines."

- PitchShifter

On a positive note, calves are constantly pumped, and I managed to up my protein intake (for about 400 extra cals) while working a 12 hour shift. Basically, I switched between EAS Max Milk and ErgoPharm I-PRO.... like EAS at 11am and then ErgoPharm at 1pm. Didn't have much choice because I had already finished the other food I had packed.

Recovery is still great, but mentally I needed this off day for sure....

Cardio:
None

Gym:
None
 
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Day 11 "u ain't neva gonna steal my shine... no cuz it's mine":

Mon - 1/8/2007
Happy 29th birthday to me !!!
Full Body + Cardio

Thoughts:

3 - HyperDROL
4 - MASS FX

Crazy, hectic day. My back was hammered (awesome stretch) after this workout ! For my birthday I picked up some of that memory foam that's supposed to be better for my neck / back, so we'll see how that goes. Hit cardio before the gym and I was feeling almost 100% by the time I hit the gym.

"For anyone, anywhere that's ever had mutha ******* tryin' to step on you, tryin' to step on your dreams, tryin' to step on your life, tryin' to hold you down, tryin' to keep you low, we got something for y'all mutha *******

From eternity I could feel it in me
One love, soul vibe, flow incredibly
I said I believe and Ima bend history
Ima take what I need you don't owe **** to me

They pissed at me for being careless
I ain't always right, but always true... fearless
How they react to what I do
Cause they jealous

Gimmie some room I'm comin' thru with the new
**** you...did what I did, I had to do
Illuminated, feelin triple X rated
Try to pull me down, but I made it

...If you got hate then bring it on
and if you got love then bring it on
But you ain't gonna ever steal my shine
naw, naw, cause it's mine"

- Marz
Click to expand...

Cardio:
45 min
Incline Treadmill
(sweat dripping more than usual)

Gym:

Calves:
5 x 20
Leg Ext warmup:
5 x 20
Leg Curl warmup:
5 x 20

Warmup weights have increased... it was too easy.. good sign to begin the workout.

Seated Rows:
4 x 15

Incline BB Bench:
135 x 15
225 x 10
225 x 10
245 x 10
245 x 10

This was a wider grip (some are stronger wider.. I'm not), so this actually isn't too bad for me... strictly volume. MMC was excellent, and ego was checked at the door. 285 for reps is definately in sight and 315 is going to be awesome.

CG Bench:
135 x 15
205 x 10
205 x 10
205 x 10
205 x 10

Meh....

Standing Calves:
4 x 15

Deads:
315 x 10
405 x 5 (strapped)
405 x 5 (strapped)
405 x 5 (strapped)
405 x 5 (strapped)

BB Shrugs:
225 x 12
315 x 12
315 x 12
315 x 12
315 x 12

Notice... strictly volume here because I went (relatively) heavy last time I hit traps. Sometimes less is more... and sometimes MORE is more :cool:

BTB shrugs:
225 x 10
225 x 10
225 x 10

DB Rows:
100 x 12
100 x 12
100 x 12
100 x 12

DB Lunges:
4 x 12
 
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Day 12 "make it rain !!":

Tue - 1/9/2007
OFF + Cardio

Thoughts:

3 - HyperDROL
4 - MASS FX

Awesome day... woke up feeling lethargic / sore but it didn't last. Thirsty all day long, cardio was awesome, and nutrition was on point. Working on framing my Frank "Wrath" McGrath (animal pak) posters (for motivation) and my autographed ALRI poster (from da man himself !!). My back is still sore, but I'm liking the memory foam so far. Less tossing and turning... kind of like I instantly get comfortable.

Let's turn up the temp, get it hot, and make it RAIN !! REPS for the first person who guesses what BB.COM hottie this is:

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"mami’s body is bangin, she got it man she does it all
She gets it poppin with no hands I’ll make it pour
I’ll make it rain on em... I’m layin' game on em
I’m gettin misses to tattoo my name on em

I make it rain on them **** I make it rain,(I make it rain)
I make it rain on them **** I make it rain(I make it rain)"

- Fat Joe



Cardio:
60 min
Incline Treadmill
(sweat was off the charts.. soaked like rain :D )

Gym:
None
 
macedaddy said:
bootysweat
Click to expand...

Good guess... but NOPE...that would be WAY too easy

:dl:
 
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