LOG Havoc + 11oxo Recomp

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    Nice log man....can't wait till my EPI starts kicking in strong. Wish I could push the clock forward.



    Keep killing it!

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    Thanks man. I just subbed to your log as well.
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    Day 15
    I started dermacrine today. Upper back and shoulders. I've never used it before. It gives a warm feeling and a tiny bit of pins and needles but I like it. I was reading about the best spots to apply. After applying to upper back and shoulders, I did wipe the remaining on my balls. It made my balls really warm and tingly. Then I read more from this link which says that absorption is better through the scrotum but it has less receptors. So I will just stick with the back area and not the sack.
    http://www.primordialperformance.com...html#post42965

    My workout was pretty good this morning. I took a little too much pwo and I got weird pressure in my ears again. But once I put in my headphones, I didn't notice. But it's probably not really good for me even though I won't stop.
    I did stairs on between level 55-100 with a 60lb barbell on my back. That was my warmup for about 20 minutes. Then I lifted back and I maxed out 2 machines. 1 was a cable row that I maxed at 150 and the other was a machine low row that I maxed at 150 each hand for sets of 5 reps. That was cool, I haven't maxed those before. I could have gone heavier. I forgot what else I did but I ended with lots of good stretching in my back/shoulders. Then I rolled my feet on little 8lb dumbbells. It hurt like hell but felt awesome.
    Macros Yesterday
    24g carbs
    69g fat
    342g protein
    •   
       

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    Day 16
    I'm noticing I can easily get my muscles to cramp if I flex. No biggie though, it's just something new. My back is sore but I don't think it's back pumps, or at least it's different than when I ran hdrol. Anyhow, I'm taking 3g of taurine and I'm fine. Today I took d-stunner for pwo. I have like 5 different pwo's. I was unstoppable. Last night, I said I was going to take today off but after I hit the d-stunner I was like let's go. I only did cardio today but it was intense: stairs mostly at level 75. Then I did a bunch of 30 second sprints at 162 the max it goes. Then I kept going at level 77 with a 65lb barbell on my back. I could have kept going but the wife was cashed after her sprints. Total was 837 calories in 58:05.
    I ate differently last night. I ground my own grass fed beef and added a bunch of bacon in the grinder. I probably ate a little over a pound of meat with a bunch of cheese and a bun. I never eat buns or carbs like that. Also had some paleo pound cake (made with almond flour, not wheat flour) I think it might have helped a bit but I can workout like this without the carbs too. I didn't put all my food in to myfitnesspal so IDK the macros.
    Anyways, I'm feeling really good, strong, and tight. My abs are looking pretty good, actually best ever. Still no cover model, but a personal best each day I can nail my diet.
    We have to go to this huge party tonight so it will be entertaining for sober me to fck with all the drunkys. Oh speaking of, my sex drive is awesome. I wish I was always like this.
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    Rest day today. The first in a long time. Remember, you don't get stronger when you lift, you get stronger when you recover.
    Not exactly sure my macros from yest. This party was a Mexican theme with chefs and a mariachi band. These people have retarted amounts of money... So I ate a bunch of shrimp,pork, chorizo, tilapia, guac and salsa and tortillas. Only water all night. Those people got so wasted, it was entertaining for me to watch.
    I was standing all night and my low back got kind of tight towards the end. That's new, so another 1g of taurine and g2g.
    The hardest part for me on rest days is keeping my calories at 1850. I usually eat the same amount, around 2600 whether I exercise or not, so today I'm going to really aim for 1850
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    Quote Originally Posted by threeFs View Post
    Rest day today. The first in a long time. Remember, you don't get stronger when you lift, you get stronger when you recover.
    Not exactly sure my macros from yest. This party was a Mexican theme with chefs and a mariachi band. These people have retarted amounts of money... So I ate a bunch of shrimp,pork, chorizo, tilapia, guac and salsa and tortillas. Only water all night. Those people got so wasted, it was entertaining for me to watch.
    I was standing all night and my low back got kind of tight towards the end. That's new, so another 1g of taurine and g2g.
    The hardest part for me on rest days is keeping my calories at 1850. I usually eat the same amount, around 2600 whether I exercise or not, so today I'm going to really aim for 1850


    Everyone has their own opinion on things and I may be wrong....as perfect as I am .... ha ha


    But...I've always figured while bulking .....eat the same calories even on rest days. Your muscle needs energy to repair and grow, so feed it. Only when I'm cutting do I circle my calorie intake around my activity levels.
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    Good stuff man. I definitely agree with that.
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    Day 18
    Holy shot am I tired right now. Looking at my macros from test, my protein was 172g, carbs 135g and fat 140g. Definitely a different eating day and I'm glad its over. I slept like crap because there were fireworks all night. Really? Who the f shoots fireworks on labor day? Whatever.
    I did the stairs on level 66 with a 60lb barbell. That was 15 minutes to warm up. Then 8 sets of squats up to 225 axx 2 grass for 4 reps. My mind felt like lets go but the alpha strength just wasn't there today. I could have fallen asleep mid workout several times. Then leg press at 7 plates/side for sets of 6. Then hams curls and quad extensions. Whatever, I'm just tired so I didn't destroy it like usual. I got 635 calories in 74 minutes.
    I'm going to take a nap now
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    Get your sleep bro...then go back to the gym and hit a couple more sets on the muscles you worked just to make sure you exhausted them. Rest is important though....gatta get that sleep.
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    Ay bro hows that weight & mirror so far? And how is that strength? Big gains yet?
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    Day 19
    Slow start this morning but after I got going, my workout was pretty good. I did about 10 sets of deadlifts up to 325. I didn't max it because I am still kind of tired, but 325 was way easier than it's ever been. Pullups were tight and crisp and felt really good. Then I did straight arm lat pulls and then an ab machine. Strength is definitely up and I have veins now popping out of my anterior delts. It's weird, I put on my regular weight and it's too easy. I never used to do 325 deads for reps and it's funny to me to throw around some weight at 5am when everybody else is just dragging their asses around not doing sht. Recovery was super fast. Now that the weekend is over, I can get back on my regular eating schedule. Another night of early to bed and I should be ready to destroy it tomorrow.
    My abs now have definition vertically on both sides and the beginning of 2 horizontal cuts mostly on the left. That's awesome for me.
    Macros yesterday were
    108g carbs (high for me)
    80g fat
    258 g protein
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    Day 19
    Slow start this morning but after I got going, my workout was pretty good. I did about 10 sets of deadlifts up to 325. I didn't max it because I am still kind of tired, but 325 was way easier than it's ever been. Pullups were tight and crisp and felt really good. Then I did straight arm lat pulls and then an ab machine. Strength is definitely up and I have veins now popping out of my anterior delts. It's weird, I put on my regular weight and it's too easy. I never used to do 325 deads for reps and it's funny to me to throw around some weight at 5am when everybody else is just dragging their asses around not doing sht. Recovery was super fast. Now that the weekend is over, I can get back on my regular eating schedule. Another night of early to bed and I should be ready to destroy it tomorrow.
    My abs now have definition vertically on both sides and the beginning of 2 horizontal cuts mostly on the left. That's awesome for me.
    703 calories in 82 minutes
    Macros yesterday were
    108g carbs (high for me)
    80g fat
    258 g protein
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    Congrats bro. Keep it up.
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    Thanks man, its cool to read yours as well
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    Day 20
    Last night, my wife was like "I'm checkin out the veins all over your arms. Cool"
    My lift this morning was really good. I had great focus (from the white flood) and loud metal blasting in my ears. I lifted shoulders all day- 10 sets of 5-8 handstand pushups, all kinds of cable raises, upright rows, db reverse flys, and some cable chest flys and whatever else I can't remember. All my muscles were so tight and felt awesome. Then I hit 2 abs machines for real slow and super tight reps. I could have lifted for days. I got 95 minutes and 816 calories.
    I love this Havoc. Oh yeah, I'm putting on the dermacrine on my upper back/shoulders but I can't tell if it's doing anything. All I know is I have great energy, drink over 2 gallons of water a day without even trying, and I'm not really hungry during the day. My abs are gonna pop, I know it!!
    Macros yesterday were
    46g carbs
    76g fat
    305 g protein

    I feel better now that the carbs are out of my system
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    Quote Originally Posted by threeFs View Post
    Day 20
    Last night, my wife was like "I'm checkin out the veins all over your arms. Cool"
    My lift this morning was really good. I had great focus (from the white flood) and loud metal blasting in my ears. I lifted shoulders all day- 10 sets of 5-8 handstand pushups, all kinds of cable raises, upright rows, db reverse flys, and some cable chest flys and whatever else I can't remember. All my muscles were so tight and felt awesome. Then I hit 2 abs machines for real slow and super tight reps. I could have lifted for days. I got 95 minutes and 816 calories.
    I love this Havoc. Oh yeah, I'm putting on the dermacrine on my upper back/shoulders but I can't tell if it's doing anything. All I know is I have great energy, drink over 2 gallons of water a day without even trying, and I'm not really hungry during the day. My abs are gonna pop, I know it!!
    Macros yesterday were
    46g carbs
    76g fat
    305 g protein

    I feel better now that the carbs are out of my system

    No military press on shoulder day? LAAAAAAAAAAAAAAAAAAAAAME...... .. ha ha
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    Quote Originally Posted by epstaneman

    No military press on shoulder day? LAAAAAAAAAAAAAAAAAAAAAME...... .. ha ha
    Dude, handstand pushups are a little harder than military press
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    Day 21
    I Killed it this morning. Tabata sprints on the treadmill- 20 seconds sprint, 10 seconds rest X 8, 3 minute rest. I did that 4 times. Then squats, axx 2 grass as always. New PR today of 255. I did lots of squats, sets for like 45 minutes of varying weight. I got 1022 cals in 87 minutes. I love this PH

    Macros yesterday
    carbs 133g
    fat 132g
    protein 350g
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    Quote Originally Posted by threeFs View Post
    Day 21
    I Killed it this morning. Tabata sprints on the treadmill- 20 seconds sprint, 10 seconds rest X 8, 3 minute rest. I did that 4 times. Then squats, axx 2 grass as always. New PR today of 255. I did lots of squats, sets for like 45 minutes of varying weight. I got 1022 cals in 87 minutes. I love this PH

    Macros yesterday
    carbs 133g
    fat 132g
    protein 350g

    Damn. How are you figuring the calories burned. You got a heart rate monitor or do you enter you stats in the machine at the gym?
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    Polar heart rate monitor. That way I know if I'm killing it or being a pu$$y. Working out without it is as bad as forgetting my mp3. I just gotta know my heart rate and calories.
    Off to kill it now, 435 am. Beast Mode ON
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    Quote Originally Posted by threeFs View Post
    Polar heart rate monitor. That way I know if I'm killing it or being a pu$$y. Working out without it is as bad as forgetting my mp3. I just gotta know my heart rate and calories.
    Off to kill it now, 435 am. Beast Mode ON

    That's some crazy calories burned....even for HIIT.......you sure your hearts not going to explode? ha ha Keep killing it man!
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    Day 21
    Killed it. Lots of pullups with all 3 grips. Strapped on my chain belt and kept going with 25lbs. Then upped it to 35 lbs. Then I worked in face pulls and lat pulls. My whole body was flexed so tight, it was such an awesome pump. I feel like I could workout again. It's been a long time since my muscles flexed so tight. 851 calories in 93 minutes.
    Macros yesterday
    carbs 47g
    fat 100g
    protein 275g
    I wasn't that hungry yesterday but I forced myself to drink 2 extra protein shakes
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    Yesterday day 22
    Kind of a low key day. Didn't feel like lifting. I did some squats, bench and abs. Burned like 450 in 60 minutes. Whatever
    Today, day 23 rest day
    Tomorrow 4am I will be ready to destroy things.
    Oh btw, no sides ever so far! Maybe a tiny bit of low back tight bit nothing to mention really
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    When you posting pics? Throughout some time or only after the cycles done?
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    Did you just have an off day or is the lethargy setting in?
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    Pics? Maybe coming soon
    Lethargy? Not in the least. My 2 year old was up half the night/weekend and therefore I was too.
    I have noticed maybe my blood pressure up a bit. Not sure, but some pressure and ringing in my ears which are symptoms. So its 4 am and I'm trying no PWO stim drink for the first time in like years. Actually I'm wide awake and ready to go destroy my legs without the pwo. More later
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    Day 24
    didn't sleep well because one of my daughters was up a bunch of times in the night. But I was determined to get after it today, so that's what I did. Squats 225 4 sets of 7 ass2grass of course. Then walking lunges +135 3 sets and then 155 3 sets. I could have gone heavier but the hardest part was the clean & Jerk to get the bar on my back. I didn't want to fumble with a bunch of weight overhead. Then back to squats at 225 but as soon as I went halfway down, I was like no way. So I did a set of 135 just because. Then leg press plate loaded with slow reps at 405 for 3 sets of 10. Then I went to another leg press machine and did 3 sets of 10 @360 with feet closer than shoulder width. Then quad extensions for 6 sets up to 215.
    For no PWO drink, sure got after it. Actually, I'm going to stop the PWO stim drinks until I'm off cycle because it makes my blood pressure too high. Even today, with no PWO my blood pressure got high. Kind of a headache and ear pressure. But no big deal, probably good to lay off the stims anyhow.
    So, I should be retarded when walking for the next 2 days. Oh, btw, 155 walking lunges = new PR but next time I'm going to find a way to go heavier and rack the bar high. Also this morning, I was just kind of angry at the gym. I don't know how else to describe it, but it was awesome.
    Total 714 calories in 78 minutes
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    Day 25
    Only had time for a shorter workout today. Lifted back all day. DB rows @100x6, 85x10, 75x15. I did that 3x. Then maxed out a back machine @150 each hand. 452 calories in 50 minutes.

    When I got to work this morning, this lady asked me if I was in steroids. Haha
    Macros yesterday
    Carbs 72g
    Fat 116g
    Protein 319g
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    Your a little over half way into your cycle. C'monnnnnnnnnnnnn......


    pictures....PICTURES......PICTURES........PICTURES......PICTURES




    Your taking a cutting approach so I want to compare our results. I still got quite a bit of fat but I'm getting big. When I flex it looks like I don't have allot of fat, but relaxed you can see I still have quite a bit of fat .....but getting big none the less.



    Don't be skurd.....POST THEM PICS!
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    Without any before pix there's nothing to compare. If you just wanna see my titties then ask. Lolz
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    Quote Originally Posted by threeFs View Post
    Without any before pix there's nothing to compare. If you just wanna see my titties then ask. Lolz


    Lets see em titties......
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    Day 26
    OK Here's some pix at 630 this morning after my workout. Weight was 199.0lbs. But I dropped a deuce since then so I'm prob 197. For not feeling like working out today, I got 720 calories in 76 minutes. I pulled the rope tied to the weight tree for awhile. I got it up to 410lbs but I was so f*n tired this morning. This no PWO drink at 4am is definitely noticeable. I was going to do chinups but after a couple I really wasn't feeling it. But I am slooooowly waking up now. I think I woke up to piss about 4 times last night. That's the problem with drinking 2+gallons of water a day, but I'm thirsty all the time. whatever. Incline bench 3 sets of 225 for 8 reps


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    Big arms n shoulders..... o-ya....I DEFINITELY have more BF then you do ha ha o-well...fu*k it...I'M BULKING.


    Not a single back hair....yet on the front.....hahaha I'm hairy and scary myself. I never shave ......but I trim using a number1 on the guard.



    You said you didn't have a before pic .......so on a scale of 1-10....1 being slim and 10 being fat.....far as body fat go's, how would you rate your self now....and how would you rate yourself before you started? Thanks for the upload/update.
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    I have either wifey or my 4 year old shave my back. F*that noise. Back hair bums me out. But I'm sure I would be blessed like the chest if I let it grow.
    Well for a before pic, I mean 4 years ago I weighed 260 with a 44" waist. Now I'm about 197 after I dropped this deuce and a 33" waist. So there's that but I'd say the epi has helped me add at LEAST 25lbs or more to most of my lifts. My BF% was around 18% and I'm guessing it's about 16% now? I can use one of those handheld things and report back, even though those things are whack.
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    Day 27
    That handheld body fat thing said 17% this morning. But those things give you a different answer every time, so whatever. I'm sure it's a decent ballpark estimate. Well, only like 2 weeks left on this run. Starting tomorrow, the Epi goes from 40 to 50. That should be fun to see any changes.

    I did a lot of deadlifts this morning. Sets up to 315 though it's not my max. When I hit the PWO drink, I'm unstoppable but today I could have slept instead of lift and that's after drinking a diet coke. No cardio today but no shame with the lift. I also hit straight arm lat pulls, neutral grip pullps, and some bi's and tri's on a cable machine. I felt really strong on the chinups. My body was flexed really tight with no swing and really good form. Felt awesome. 556 calories in 77 mins.
    Macros yesterday
    Carbs 61g
    Fat 86g
    Protein 314g
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    Ya.....I didn't like the results my BF caliper was saying I was getting. I felt it didn't do me justice. That's why I took pics to put in my log. Don't like going by the scale weight either because water weight fluctuates daily....even more so since I'm dirty bulking so to speak.
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    Quote Originally Posted by threeFs View Post
    Day 24
    Also this morning, I was just kind of angry at the gym. I don't know how else to describe it, but it was awesome.
    This is one of my biggest fears with taking a PH. I lift at the gym at work and I have to bite my tongue on a regular basis as there is a bunch of douchebaggery abound. I'm scared that this will be a bit like alcohol... removing the inhibitions. Next thing you know, I'll be fired.

    That said, I'd like to hear more on this if you have any other info by chance?

    Quote Originally Posted by threeFs View Post
    Day 27
    That handheld body fat thing said 17% this morning. But those things give you a different answer every time, so whatever. I'm sure it's a decent ballpark estimate.
    In my experience (take that for what it's worth ), those things are horrible. I own an old Omron unit and it's quite a way off from what I have been professionally pinched at. Bottom line, I wouldn't get too caught up in the numbers whether from one of those things or a friggin DEXA scan. At the end of the day, the mirror tells a better story.

    I gotta agree with Ep... you have some quality delt development going on there.



    Also, I was trying to follow your daily intake since you mentioned that you are using an IF protocol (is that still the case btw?). You mentioned shooting for 2600 calories. Is that a weekly average? (ie. total up the week divide by 7... Also, I threw a few of the numbers below, hopefully it's useful to you).

    Day 6 - 2863 calories
    Day 7 - 2346 calories
    Day 8 - 2515 calories
    Day 9 - 2375 calories
    Day 21 - 3120 calories Beast Mode!


    BTW, big friggin props on this...
    Quote Originally Posted by threeFs View Post
    I've lost almost 70 lbs and 11 inches from my waist a couple years ago from very low carbs...
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    Name:  Bench Chains.jpg
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    Day 28
    This was me today. The chains weigh 65lbs for the pair, so total weight was 185+65 for 5 sets of 7. Then lots of triceps work. Since upping the Havoc I really feel awesome. Did I say I feel awesome? Because I feel awesome. Strong, crazy vascular. These veins in my arms and shoulders are like pipes. Awesome. Then lots of abs work. My watch froze and I didn't pull the battery until later. But I lifted for almost 90 minutes. I didn't want to stop. And this is with no PWO drink, just some weak coffee, like 6 oz.
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    Quote Originally Posted by threeFs View Post
    Day 28
    This was me today. The chains weigh 65lbs for the pair, so total weight was 185+65 for 5 sets of 7. Lots of triceps work. Since upping the Havoc I really feel awesome. Did I say I feel awesome? Because I feel awesome. Strong, crazy vascular. These veins in my arms and shoulders are like popes. Awesome. Then lots of abs work. My watch froze and I didn't pull the battery until later. But I lifted for almost 90 minutes. I didn't want to stop. And this is with no PWO drink, just some weak coffee, like 6 oz.

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    Quote Originally Posted by loafy777 View Post
    This is one of my biggest fears with taking a PH. I lift at the gym at work and I have to bite my tongue on a regular basis as there is a bunch of douchebaggery abound. I'm scared that this will be a bit like alcohol... removing the inhibitions. Next thing you know, I'll be fired.

    That said, I'd like to hear more on this if you have any other info by chance?



    In my experience (take that for what it's worth ), those things are horrible. I own an old Omron unit and it's quite a way off from what I have been professionally pinched at. Bottom line, I wouldn't get too caught up in the numbers whether from one of those things or a friggin DEXA scan. At the end of the day, the mirror tells a better story.

    I gotta agree with Ep... you have some quality delt development going on there.



    Also, I was trying to follow your daily intake since you mentioned that you are using an IF protocol (is that still the case btw?). You mentioned shooting for 2600 calories. Is that a weekly average? (ie. total up the week divide by 7... Also, I threw a few of the numbers below, hopefully it's useful to you).

    Day 6 - 2863 calories
    Day 7 - 2346 calories
    Day 8 - 2515 calories
    Day 9 - 2375 calories
    Day 21 - 3120 calories Beast Mode!


    BTW, big friggin props on this...
    Thanks man!
    Soooooo many douchebag trainers at the Lifetime I go to. And they always try to copy my sh*t with their lame classes. Don't even get me started because I get fired up about it easily.

    For the calories, I use my fitness pal. I have it set for -2lbs/week so that puts my calories at 1850. When you add in the exercise calories, that's how I ate those numbers you put up. I play around with the intermittent fasting. I have 60 grams of protein shake at 4am before I workout. Then again at 7 when I'm done. I don't eat again until a chicken breast around 12-1. I seem to be eating most of my calories from about 3pm-7. after being so fat, I will never be like that again. Eating 1.5-2g protein/lb body weight has not inhibited strength at all, and the low carbs doesn't really decrease my energy while working out. If I feel like my carbs are affecting my performance, I will just up it a bit, but usually never over 100g. About once a month or 5 weeks or so (when I feel like I need it), I will eat a ton of pizza for the carbs. Otherwise my (low) carbs are from almonds and vegetables. Every once in awhile I will have a bun on my burger or french bread with my salad but that's only if I feel like I need a little carb boost, which is maybe 1-2 days/week.
    I hope that answers what you asked
  

  
 

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