Blowing the F up with THE ONE

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    Blowing the F up with THE ONE


    Iíve decided to run The One as my first ever PH cycle and Iíll be dosing at 3 caps per day in the morning which is pretty much the standard. For the next month or so Iíll be taking them around 6:30am and working out around 6:45am. I plan on running either until the bottle is empty or 5 weeks, whichever comes first.

    Goal: To gain 15+ lbs and shed a little bit of fat.

    Routine: German Volume Training
    Day 1: Chest.
    10x10 Flat Bench 4-0-2 tempo. 3x10 Inclined DB bench 3-0-2. 3x10 Chest Fly machine

    Day 2: Back
    10x10 Pulldowns 4-0-2. 4x10 Deadlift 3-0-2. 2x10 DB row 3-0-2

    Day 3: Legs & Abs
    10x10 Squat 4-0-2. 3x10 Leg extensions 3-0-2. 3x10 Leg curl

    Day 4: Off

    Day 5: Arms & Shoulders
    10x6 Parallel Dips 5-0-1. 10x6 Incline Hammer Curl 5-0-1. Lat raises (various)

    *Depending on how I feel I may do arms on day 4 and take day 5 off. Please critique if you want.


    Supporting supplements:
    ATW Ė WPI 25lbs
    Orange Triad multi vitamin: 4-5 pills split evenly throughout the day.
    Fish Oil: 6g per day (should this be increased?)
    Creatine/dextrose/taurine mix (essentially Phospagen HP Ė EAS)
    Purple Wraath: 2 scoops with the above mix for pre/intra workout
    ** at the end of this week Iíll also have Super Enzymes Ė NOW; to help with digestion with all the extra food I hope to eat.

    PCT:
    Drive Ė starting 7 days before the end of my cycle.
    IGF-2
    2nd Gear

    Beginning weight is 180.5 lbs

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    Today is day two so I’ll give a little bit of an update.

    Weight was up to 182lbs at 7am which is 1.5lbs higher than yesterday morning. This could be attributed to a few things at this point so I’ll have to see if these gains keep steady.

    Yesterday hunger was up slightly and I didn’t feel full for a prolonged period of time like I normally do. My face seemed to be slightly more oily than normal yesterday but today it seems to be back to normal.

    Mood is great. I’m typically a pretty upbeat person for most of the day but the last two days I’ve been in a good mood the entire day. That’s definitely a plus.

    Aggression: I’m typically not very aggressive and haven’t noticed any changes in this area.

    Hair: I’m going to be watching this closely since I have MPB. So far I haven’t noticed any extra tingling or itchyness on my scalp.

    Energy: Hasn’t really seemed to change. I haven’t been experiencing the “stim” effect that others have reported.

    Endurance: The workouts have been going great and my stamina seems to be up when I lift.

    No sides at all so far.
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    I’ve decided to run The One as my first ever PH cycle and I’ll be dosing at 3 caps per day in the morning which is pretty much the standard. For the next month or so I’ll be taking them around 6:30am and working out around 6:45am. I plan on running either until the bottle is empty or 5 weeks, whichever comes first.

    Goal: To gain 15+ lbs and shed a little bit of fat.

    Awesome. Look forward to this. Are you entering the Appnut Challenge (Step Up To The Plate And Take The APPNUT Challenge: Will You Be The ONE?)?

    Routine: German Volume Training
    Day 1: Chest.
    10x10 Flat Bench 4-0-2 tempo. 3x10 Inclined DB bench 3-0-2. 3x10 Chest Fly machine

    Day 2: Back
    10x10 Pulldowns 4-0-2. 4x10 Deadlift 3-0-2. 2x10 DB row 3-0-2

    I would suggest doing Deadlifts first and Pulldowns second.

    Day 3: Legs & Abs
    10x10 Squat 4-0-2. 3x10 Leg extensions 3-0-2. 3x10 Leg curl

    Day 4: Off

    Day 5: Arms & Shoulders
    10x6 Parallel Dips 5-0-1. 10x6 Incline Hammer Curl 5-0-1. Lat raises (various)

    I would recommend doing something other than Lateral Raises for your shoulders; a compound exercise, like military press; and doing that exercise first, before Dips.

    *Depending on how I feel I may do arms on day 4 and take day 5 off. Please critique if you want.


    Supporting supplements:
    ATW – WPI 25lbs
    Orange Triad multi vitamin: 4-5 pills split evenly throughout the day.
    Fish Oil: 6g per day (should this be increased?)
    Creatine/dextrose/taurine mix (essentially Phospagen HP – EAS)
    Purple Wraath: 2 scoops with the above mix for pre/intra workout
    ** at the end of this week I’ll also have Super Enzymes – NOW; to help with digestion with all the extra food I hope to eat.

    PCT:
    Drive – starting 7 days before the end of my cycle.
    IGF-2
    2nd Gear

    Beginning weight is 180.5 lbs

    Other than that, looks ok. Good luck.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Thanks for the suggestions, I'll definately take that into account.

    Today is day 3.

    I had to wake up twice in the middle of the night to let the dog out so I slept in a bit instead of going to the gym early. When I finally went this evening, I blew through a leg and arm workout. Recovery time between sets was amazing. According to GVT protocol, rest periods should be 90 seconds; well today I was able to catch my breath and feel ready to go in about half that. This was by far the best workout but that could be contributed to lifting later in the day.

    Weight is unknown b/c I forgot to step on the scale at the gym.

    I'm loving the GVT routine. I'm definately feeling a good deal of sorness even from my workout on Tuesday... Tomorrow I'm going to take the day off from the gym unless I go and just do abs. Saturday will be Chest day #2 and I can't wait.
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    Quote Originally Posted by pfafkl13 View Post
    Thanks for the suggestions, I'll definately take that into account.
    No worries.


    Quote Originally Posted by pfafkl13 View Post
    ...Tomorrow I'm going to take the day off from the gym unless I go and just do abs. Saturday will be Chest day #2 and I can't wait.
    You don't have to go to the gym to do abs; you can a variety of exercises at home (i.e. crunches, reverse curls, deadbugs, planks, etc.)
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    I'm still feeling really sore so recovery isn't quite what I expected. Tuesday I did my chest workout and it still hurts. Food has been decent and protein has been high so I guess it's just from switching up my routine. I was hopeing that while I'm "on" my recovery would be ultra fast. As of right now, Saturday's workout may not happen... So much for the 5 day routine that is outlined...

    Again I didn't have a chance to jump on the same scale today so weight is unknown.

    Hunger does not to seem up at all which is disappointing. I was really hoping for more of an appetite to assist with the goal of weight gain...

    Rosie: Shouldn't I be feeling any different by now? It's day 4.
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    Quote Originally Posted by pfafkl13 View Post
    I'm still feeling really sore so recovery isn't quite what I expected. Tuesday I did my chest workout and it still hurts. Food has been decent and protein has been high so I guess it's just from switching up my routine. I was hopeing that while I'm "on" my recovery would be ultra fast. As of right now, Saturday's workout may not happen... So much for the 5 day routine that is outlined...

    Again I didn't have a chance to jump on the same scale today so weight is unknown.

    Hunger does not to seem up at all which is disappointing. I was really hoping for more of an appetite to assist with the goal of weight gain...

    Rosie: Shouldn't I be feeling any different by now? It's day 4.
    If your training programme is something NEW for you, then it will probably take you a week or so to 'get into' it; therefore DOMS could be there for that first week.

    As for planning things; don't get too distressed if you DON'T get in every session (4 days is still enough). Just do what you can.

    Don't worry about daily scale weight changes; once a week will be adequate if that's all you can do.

    The hunger factor was something that differed between individuals.

    As for whether or not you should be "feeling different": This may take a bit longer than only 4 days (and, like hunger, really depends on the individual). Only you really know your body, and whether anything outside of the 'norm' for you is happening. It's still early days yet.

    Perhaps noting on the following (every 3-4 days) might help you to see where you are feeling different or effects are being noticed:
    * Diet - general overview re total calories, water intake, etc. (and noting hunger here)
    * Training - specifics re time/exercises/sets/reps/recovery/weight, etc. (to see changes)
    * Body composition and Look
    * Muscle Hardness
    * Vascularity
    * Strength
    * Speed
    * Co-ordination
    * Quality of Training
    * Mood/Aggression
    * Libido
    * Joints
    * Overall Sense of Feeling (to include mention of any shut-down or sides)
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    Good luck with the rest of your cycle. Looking forward to seeing some serious progress. Also interested to see how you like GVT, I'm looking for a new training style when i start bulking in a few weeks.
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    From different things that I've seen, GVT is one of the best routines that you can have while using a hormonal product. So far I love it. Although the DOMS hurt like a bit*h, it's nice to get that feeling again for more than a day or tow; it really feels like you're doing some good work and making progress. Another thing that I like about it is the low weight which is a nice relief for the joints.
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    Today was chest day #2 and the first day of week #2 on the ONE. Last week I got 10 reps on the bench for 7 sets. Set 8 was 8, set 9 was 8, and set 10 was 7. This week i got 10 x 10 with the same weight so strength/endurance has gone up.

    I jumped on a different scale today and it said 183 which is +1lb from last week wed but that could be off. I think that I'm leaning out a bit this week . Both Saturday and Sunday I went mountain biking for about 1.5hrs each so that was major cardio. Hopefully I'll be able to pack on some lbs this week until I go riding again next weekend.

    Inclined DB pres was also up 5lbs for 2 more reps each of the 3 sets.

    Food intake could and should be higher...

    ZERO SIDES so far and libido is frequently higher than normal.
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    Quote Originally Posted by pfafkl13 View Post
    Today was chest day #2 and the first day of week #2 on the ONE. Last week I got 10 reps on the bench for 7 sets. Set 8 was 8, set 9 was 8, and set 10 was 7. This week i got 10 x 10 with the same weight so strength/endurance has gone up.

    I jumped on a different scale today and it said 183 which is +1lb from last week wed but that could be off. I think that I'm leaning out a bit this week . Both Saturday and Sunday I went mountain biking for about 1.5hrs each so that was major cardio. Hopefully I'll be able to pack on some lbs this week until I go riding again next weekend.

    Inclined DB pres was also up 5lbs for 2 more reps each of the 3 sets.

    Food intake could and should be higher...

    ZERO SIDES so far and libido is frequently higher than normal.

    subbed... from the sounds of this THE ONE has kicked in for ya, when did you first feel that it had started kicking in?

    regarding your weight and scale it goes without saying but you should always use the same scale and weigh yourself at the same time, I check my weight first thing in the mornings, pick up a scale they're pretty inexpensive now days!

    if one of your goals is to put on more size and weight you need to bump your calories intake, keep a bag of almonds to chew on or some beef jerky with you all day to snack on. good luck on your cycle
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    [QUOTE=Delta Force;1995885]subbed... from the sounds of this THE ONE has kicked in for ya, when did you first feel that it had started kicking in?/QUOTE]

    I'm not really sure if it has kicked in yet... yesterday I thought I was leaning out a bit but today I'm not so sure. Then again, the boys have been sitting kinda high off and on for the last week so that would indicate that it is doing something. Hopefully I'll see some good results by week 3-4. If not, then I guess this compound doesn't really work for me.

    DOMS from chest workout #2 isn't as bad as last week so that's good. Tonight will be back day and I'll be starting out with 10 x 10 deadlifts but I'll have to estimate the weight to use b/c last time I only did 3 sets but that was after 10 sets of pulldowns.

    Preworkout is going to consits of my creatine mixture but the Purple Wraath will be missing unfortuneately (forgot to put it in a bag). I'll also be able to hop on the same scale that I did the first two days but it will be in the evening compared to in the morning the first couple of days.

    Postworkout will consist of a small amount of carbs and about 20g of protein. This will be followed by steak, veggies, and brown rice about 45 minutes later.
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    Jeez your lucky Guejsn hardly posts in any of my logs haha

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    I just got my package from the memorial day sale and in it I received THE ONE, I must say I was expecting a bigger bottle... I was like... damn this is such a small bottle
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    I had the chance to weigh in yesterday afternoon and the scales tipped in at 185. This is the biggest I've ever been.

    Yesterday was back so I started with deads for 10x10 followed by pulldowns 3x10 and then a different pulldown machine 2x8. The weight I selected for the deads was too light and while it was somewhat difficult to get 10 reps on all 10 sets, it wasn't that bad. It's hard to properly assess the weight necessary for GVT because typiclally the first 5 sets are fairly easy; then it starts to get real hard real fast. Next time I deadlift I'll probably up the weight by 20lbs.

    Even though the deads were a little on the easy side I made up for it with the pulldowns. I had no business getting 10 reps on the last two sets of the first pulldown machine but was able to dig deep. My 2 second pulling movement turned into about 6-8 seconds for the last two reps.

    While the workouts are difficult and I can tell that my muscles are totally spent by the end, I find myself wanting to do more as soon as I walk out... Another thing that I have to be careful of is keeping my rest periods at a consistant 90 seconds. Before The ONE I may have needed the entire 90 or even slightly more to feel good enough for the next set. But now, I feel like I only need about 30-45 seconds. Recovery between sets is definately sick!

    For the first time all week I finally brought a respectable amount of food for an afternoon snack at work. Let the weight gain continue!

    Visually I don't think I look any more vascular or leaner/fatter but the scales indicate that there is change going on...

    Tomorrow will be legs but I may throw in arms and shoulders inbetween my sets. Afterall, my recovery is getting pretty insane.
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    any lethargy going on or other sides to report?
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    Quote Originally Posted by JKBB44 View Post
    any lethargy going on or other sides going on?
    Two sides
    Once in a while my nuts will sting for a little bit (maybe 10-20 seconds).
    Very mild lower back pain when I'm low on water but its easily fixed after drinking about 12 oz. This typically happens after I eat dinner when I'm doing homework and I forget to drink for about 2 hours. I woke up once about a week ago with a mild back pump but that's been fixed with drinking a small amount of water (4-6 oz) before I go to bed.

    No acne, hairloss, aggression, or mood swings. Mild boost in libido and overall sense of well being.

    * Looking in the mirror on a consistant basis to see if I've magically grown
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    Quote Originally Posted by pfafkl13 View Post
    I had the chance to weigh in yesterday afternoon and the scales tipped in at 185. This is the biggest I've ever been.

    ...

    While the workouts are difficult and I can tell that my muscles are totally spent by the end, I find myself wanting to do more as soon as I walk out... Another thing that I have to be careful of is keeping my rest periods at a consistant 90 seconds. Before The ONE I may have needed the entire 90 or even slightly more to feel good enough for the next set. But now, I feel like I only need about 30-45 seconds. Recovery between sets is definately sick!
    Congratulations!

    Very positive results so far

    Just remember to KEEP eating and drinking lots of water.
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    are you an ecto?,,subbed
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    what day are you on?
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    Quote Originally Posted by pfafkl13 View Post
    Two sides
    Once in a while my nuts will sting for a little bit (maybe 10-20 seconds).
    Very mild lower back pain when I'm low on water but its easily fixed after drinking about 12 oz. This typically happens after I eat dinner when I'm doing homework and I forget to drink for about 2 hours. I woke up once about a week ago with a mild back pump but that's been fixed with drinking a small amount of water (4-6 oz) before I go to bed.

    No acne, hairloss, aggression, or mood swings. Mild boost in libido and overall sense of well being.

    * Looking in the mirror on a consistant basis to see if I've magically grown
    thats news great bro, sounds like you're really having great results from this cycle, I'm glad to hear you're not having any bad sides too, keep training hard and bump the calories in take!
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    ECTO

    Last Tuesday was my 1st day so this is day 10.

    Today I had a pretty big breakfast (for me). 2 waffles w/ lots of syrup, a protein shake with 1.5c of oats, 25g whey, and 2 tbsp of natty pb. Even after all of that fiber I didn't feel overly stuffed or bloated which can definately be contributed to the carb monster (glut-4) effect of The ONE along with my Super Enzymes (love this stuff).

    Tonight I plan on doing arms and shoulders. Tomorrow will be legs. Saturday I might go mountain biking. Sunday might be off or chest day #3 depending on how I feel.

    I'll try to post again tonight after my workout and weigh in.
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    Had a good workout tonight. Weight is at 185, still.....
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    Nice bro, what type of numbers are you putting up now a days?
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    Quote Originally Posted by MrBigPR View Post
    Nice bro, what type of numbers are you putting up now a days?
    It's GVT so the weights are pretty low. Curl 25-30lbs w/ 5 sec negatives. military press 125, bench 145.

    You typically do 55% of your 1RM for 10 x 10 4-0-2
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    Tonight will be legs. 10 x 10 squats and then a lot of leg extensions and curls. I also want to throw in some shrugs as I feel the back workout isn't hitting traps enough.

    Last night I really pigged out after my arm/shoulder workout with tons of wheat speghetti, ground turkey, and garlic bread; so hopefully that will have a positive impact on the scales tonight.
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    186.5 !
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    Same weight today for chest.

    Since I got all 10 reps last time I upped the weight 10 lbs this time and was still able to get 10 reps for all 10 sets. After I even did two sets of 10 at 185 which was very difficult since I was pretty worn out. After that I moved on to 3 sets of inclined DB where I was able to increase the weights 5lbs and got 10, 10, and 8. After that I did three sets of DB flies and called it a day.

    Strength is going up.
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    I'm going to quit taking my fish oils for the remainder of my cycle, hopefully that will increase results a little bit.

    yesterdays workout was amazing and I can def feel it today. GVT is amazing.
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    Quote Originally Posted by pfafkl13 View Post
    I'm going to quit taking my fish oils for the remainder of my cycle, hopefully that will increase results a little bit.
    You still want to have good fats in your diet, as they play a variety of roles in the body, and indirectly help with muscle accretion (and fat loss).
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    Quote Originally Posted by Guejsn View Post
    You still want to have good fats in your diet, as they play a variety of roles in the body, and indirectly help with muscle accretion (and fat loss).
    I've heard that they may inhibit gains during a cycle. I love my fish oils and would hate to give them up for a couple weeks but I want to see more resutls.

    Thoughts?
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    Quote Originally Posted by pfafkl13 View Post
    I've heard that they may inhibit gains during a cycle. I love my fish oils and would hate to give them up for a couple weeks but I want to see more resutls.

    Thoughts?
    Extract from an article I wrote on the optimal macronutrient composition for muscle growth:
    Quote Originally Posted by Rosie Chee
    There is little known on how fat intake affects muscle accretion (Lambert, Frank & Evans, 2004). There is however evidence to suggest that a high daily fat intake impairs high intensity exercise performance (Greenhaff, Gleeson & Maughan, 1987). Yet low dietary intakes of fat are not optimal for muscle growth, as they have been shown to decrease total testosterone (Berrino, et al, 2001).

    It is recommended that fat make up 15-20% of daily total energy intake (Lambert, Frank & Evans, 2004).
    From my research there is nothing to say that having [good] fats in your diet will inhibit gains. You need SOME, as indicated, for muscle accretion; just not very high amounts.

    Keep them in, but limit your fat intake to <100g/day (and this is actually what is recommended in >>>the Right Way To Gain 10-15lbs In 15 Days With The One!!!<<<.
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  35. New Member
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    Its been awhile since my last post b/c I haven't worked out since Saturday until last night.

    As back day #3 began I tipped the scales at 188 which was the second day of week 3. I upped the deads by 20lbs over the last time I did them and it was more difficult but I was still able to get all 10 x 10 without too much of a problem. Next time I'm going to shoot for another 20lbs and see if I can do that...

    Still no real sides to report. Libido is down a little bit but "it" still works so thats not an issue. I'm going to try and up my protein to 250g per day. Recenetly I've been around 175...
  36. The Female Terminator
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    Quote Originally Posted by pfafkl13 View Post
    ...I'm going to try and up my protein to 250g per day. Recenetly I've been around 175...
    Definitely a good idea to increase protein. 175g/day is not enough; you should be getting in at least 1g/lb/bw/day.
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  37. New Member
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    My weight today was 190. It's strange because I don't think I look any different but I'm up 10lbs from when I started....

    Today was arms and shoulders. Had a pretty amazing workout and now its time to eat! Gotta keep growing!
  38. New Member
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    Almost at the end of week three. The only side to report right now is a mild back pump which has been present the last 3 days, it's nothing major and doesn't effect anything that I do but I know its there. I'll definitely have to keep the water and vitamin intake high (or maybe a little higher).

    It's strange, I'm up 10 lbs but when I look in the mirror I don't think I look any different at all which is kind of disappointing but I'm still putting on weight which was the goal. I'm still not having any increased energy, focus, drive, or euphoria like some of the other users have reported. Strength has gone up in every exercise. Tomorrow I plan on doing chest day #4 which should be amazing.

    If anyone has questions that I'm not addressing please ask.
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    Are you taking any Taurine for the back pumps? If not - I'd recommend it.
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    ^^^X2
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