ALR Industries Fat Loss stack w/ LG Sciences pSARM

seanf76 · 08-21-2008, 02:12 AM

Background and Training
I've been lifting weights serious for about 5 months now, and just got going again after a long recovery from a bad car accident where I herniated l3, l4 and l5 discs and the discs are degenerate. I workout in my basement and usually lift alone due to the fact I work the graveyard shift. I get an average of 5 hours of sleep a day and hope to improve it to 8 when my son starts 1st grade this year. Training is usually between 45-60 min. depending on the body parts worked.

Routine: I am going to be doing a Antagonistic Training System
I am going to increase the number of sets per exercise each week
Week 1 = 2 x 6-10
Week 2 = 3 x 6-10
Week 3 = 4 x 6-10
Week 4 = 5 x 6-10
Week 5 = Repeat

Day 1- Back and Chest Antagonist Workout (alternating between sets 1 back then 1 chest)
Day 2- Biceps and Triceps Antagonist Workout plus Forearms (alternating between sets 1 bi then 1 tri)
Day 3- HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 4- Quadriceps and Hamstring Antagonist Workout (alternating between sets 1 quads then 1 hamstring)
Day 5- Delts and Traps Workout and Core (alternating between sets 1 delt then 1 trap)
Day 6- HITT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 7-

Rest time between sets is 1 min
Also 30 minutes of cardio before and after each weight set hr 130 to 150

Stats
32 years old
6'2"
215 lbs.
26% bodyfat
Weight Loss

Supplementation for this log
Universal Animal PAK
LG Sciences Lipotropic Protein
LG Sciences pSARM
ALR Industries WTF PUMP?d
ALR Industries Venom Lean Dreams
ALR Industries TX Thyroid Hormone Support
ALR Industries Zero Stim
Fish Oil and Flax Seed Oil

Diet:
1800 calories
Meal 1: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 2: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 3: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 4: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 5: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 6: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Total 0g Carbs/ 252 g Protein / 90g Fat Total Calories 1818

1 carb cheat meal per week??.
1 to 2 Gallons of water daily

seanf76 · 08-21-2008, 02:16 AM

Front view

Back view

Side view

Weight: 213 lbs
Bodyfat %: 26%
Waist: 38"
Chest: 41"
Left Upper Arm: 13.5"
Left Forearm: 10"
Right Upper Arm: 13"
Right Forearm: 10"
Left Thigh: 23.5"
Right Thigh: 23"
Left Calf: 16.5"
Right Calf: 16.5"

seanf76 · 08-21-2008, 02:17 AM

8-18-2008 Day 1- Back and Chest Antagonist Workout

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Here is my workout for 8-18-2008

I started by warming up doing 30 minutes of low intensity cardio on the exercise bike

Bent Over Barbell Rows
set 1: 10 reps x 80lbs rest 60 seconds

Bench Press
set 1: 10 reps x 95lbs rest 60 seconds

Bent Over Barbell Rows
set 2: 10 reps x 100 lbs rest 60 second

Bench Press
set 2: 10 reps x 115lbs rest 60 seconds

Wide Grip Lat Pulldown
set 1: 10 reps x 80lbs rest 60 seconds

Inclined Bench Press
set 1: 10 reps x 95lbs rest 60 seconds

Wide Grip Lat Pulldown
set 2: 10 reps x 100lbs rest 60 seconds

Inclined Bench Press
set 2: 10 reps x 105lbs rest 60 seconds

Seated Cable Rows
set 1: 10 reps x 100lbs rest 60 seconds

Declined DB Flies
set 1: 10 reps x 20lbs rest 60 seconds

Seated Cable Rows
set 2: 10 reps x 120lbs rest 60 seconds

Declined DB Flies
set 2: 10 reps x 20lbs rest 60 seconds

followd the weight workout with 30 minuted of low intensity cardio on exercise bike

Focus/Alertness: Today I was real altert I could not wait to get the workout started and was hoping it was not going to end because I was so into it today. I was more alert today than usual

Energy: Prior to working out I spent 9 hours at work and was pretty tired but after consumong the WTF pump?d 30 minutes prior to working out I seemed to have a new energy reserve that is has me all rev?d up and ready to hit the weights

Strength: I felt all pumped and strong today but I know my strength has a long way to go to make it back to where I was before my accident and I am pushing myself to make it there.

Pump: After the workout today my muscles felt so full, My chest felt like it could explode and I was loving it

Libido: No change but was told that taking the pSARM due to the yohimbee in it this may increase significantly

Today I ate around 1800 calories give or take a few and consumed 1.5 gallons of water

seanf76 · 08-21-2008, 02:19 AM

Due to Union business and my childrens scheduled activities I had to swap day 2 and day 3 workouts

HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)

I did the HIIT Cardio on an exercise bike

today i ate about 1900 calories
Total 25g Carbs/ 260 g Protein / 90g Fat Total Calories 1900

Water consumption = 1.5 gallons

Supplements
Universal Animal PAK
LG Sciences Lipotropic Protein
LG Sciences pSARM
ALR Industries WTF PUMP?d
ALR Industries Venom Lean Dreams
ALR Industries TX Thyroid Hormone Support
ALR Industries Zero Stim
Fish Oil and Flax Seed Oil

Sleep = 5 hours of undisturbed sleep

Focus/Alertness: Today I was real run down due to long stressful night at work. I was not in the mood to workout but I know it had to be done so I took the WTF pump'd and withing 20 minutes had a good amount of energy to get the workout started

Energy: see focus/alert response above

Libido: No change

seanf76 · 08-21-2008, 02:19 AM

Here is my workout for 8-20-2008

I started by warming up doing 30 minutes of low intensity cardio on the exercise bike

Barbell Curls
Set 1: 10 reps x 65lbs rest 60 seconds

Close Grip Bench Press
Set 1: 10 reps x 95lbs rest 60 seconds

Barbell Curls
Set 2: 10 reps x 75lbs rest 60 seconds

Close Grip Bench Press
Set 2: 10 reps x 100lbs rest 60 seconds

Dumbell Curls
Set 1: 10 reps x 20lbs rest 60 seconds

Skull Crushers
Set 1: 10 reps x 25lbs rest 60 seconds

Dumbell Curls
Set 2: 10 reps x 30lbs rest 60 seconds

Skull Crushers
Set 2: 10 reps x 40lbs rest 60 seconds

Cable Curls
Set 1: 10 reps x 50lbs rest 60 seconds

Tricep Pressdowns
Set 1: 10 reps x 50lbs rest 60 seconds

Cable Curls
Set 2: 10 reps x 55lbs rest 60 seconds

Tricep Pressdowns
Set 2: 10 reps x 60lbs rest 60 seconds

Barbell Forearm Curls
Set 1: 10 reps x 45lbs rest 60 seconds

Dumbell Forearm Curls
Set 1: 10 reps x 20lbs rest 60 seconds

Barbell Forearm Curls
Set 2: 10 reps x 45lbs rest 60 seconds

Dumbell Forearm Curls
Set 2: 10 reps x 20lbs rest 60 seconds

Weight workout followed by 10 minutes of hitting a heavy bag

Workout went real well today.
My arms felt a great pump and had a look of fullness to them

I ate around 1700 calories today with around 150 calories from carbs
I am trying a no carb diet but had to have a little rice today

I consumed about 1 gallon of water today

My sleep was real crappy today only got about 4 hours of sleep (can't wait for the kids to get back into school so I can get more sleep)

I have started to notice that my appetite is starting to go and I feel it is due to the TX and the Zero Stim. I am also starting to sweat alot more now than the first couple days on the supplements.

I did not feel any extra energy from the WTF pump'd today. Not sure if it is due to the fact that I was totaly exhausted to begin with

seanf76 · 08-22-2008, 02:23 AM

Here is my workout for 8-20-2008

I started by warming up doing 30 minutes of low intensity cardio on the exercise bike

Squat
Set 1: 10 reps x 150lbs rest 60 seconds

Stiff Leg Deadlifts
Set 1: 10 reps x 125lbs rest 60 seconds

Squat
Set 2: 10 reps x 165lbs rest 60 seconds

Stiff Leg Deadlifts
Set 2: 10 reps x 150lbs rest 60 seconds

Leg Press
Set 1: 10 reps x 250lbs rest 60 seconds

Lying Leg Curl
Set 1: 10 reps x 90lbs rest 60 seconds

Leg Press
Set 2: 10 reps x 300lbs rest 60 seconds

Lying Leg Curl
Set 2: 10 reps x 100lbs rest 60 seconds

Leg Extensions
Set 1: 10 reps x 90lbs rest 60 seconds

Seated Leg Curls
Set 1: 10 reps x 100lbs rest 60 seconds

Leg Extensions
Set 2: 10 reps x 100lbs rest 60 seconds

Seated Leg Curls
Set 2: 10 reps x 110lbs rest 60 seconds

Seated Calf Raises
Set 1: 10 reps x 150lbs rest 60 seconds

Donkey Calf Raises
Set 1: 10 reps x 120lbs rest 60 seconds

Seated Calf Raises
Set 2: 10 reps x 200lbs rest 60 seconds

Donkey Calf Raises
Set 2: 10 reps x 165lbs rest 60 seconds

(I am purchasing a hack squat/standing calf machine Sunday so I will be incorporating that for this workout)

This workout was followed by 30 minutes of low intensity cardio on exercise bike

seanf76 · 08-22-2008, 02:24 AM

After my workout I immediately alternated between ice and heat on my back and right knee due to previous injurues that sometimes flare up on me when I do squats. But low and behold they never really bothered me later in the day like normal.

A little background on injuries:
3-06-2001 flipped a truck 4 1/2 times and herniated l3, l4 and l5 and now the discs are also degenerate and have slight herniations

in 2005 tore my meniscus in my right knee and had to have orthopedic surgery to repair it when they enterd my knee the knee cap was all broken on the edges so they shaved it down

I have vowed to never let the injuries stop me from training so if the amount of weight i lift seems low dont worry I know this and am working on strengthening the area first then the heavier weight will be used. I want to get to a point where I am comfortable with going HEAVY

My mood and energy levels were real good today even though I only slept for 4 hours. I took about an hour nap after the workout

I continue to maintain around the 1800 calorie diet give or take 100 calories

I am waiting for Saturday night for my carb cheat night

I consumed 1 gallon of water today

Focus/Alertness: Today I felt like I was somewhere else but when I stepped into my basement to lift and kicked on the music I got into a zone and was like a rabbid animal

Energy: Felt all pumped after taking my supplements

Strength: I felt all pumped and strong today but I know my strength has a long way to go to make it back to where I was before my accident and I am pushing myself to make it there.
__________________

seanf76 · 08-23-2008, 01:25 AM

HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)

I did the HIIT Cardio on an exercise bike
followed by 15 minutes hitting a heavy bag

today i ate about 1800 calories
Total 0g Carbs/ 260 g Protein / 90g Fat Total Calories 1800

Water consumption = 1.5 gallons

Sleep = 5 hours of a nice deep sleep thanks to ALR Venom Dreams

Focus/Alertness: Today I was real focused and ready to go very alert

Energy: today i added 1/2 scoop of berry waxy maize to the WTF PUMP'D and boy did I get a rush of energy I think I have found my way to get the effects out of pre-workout supplements see my prev log I ran into the same problem with a pre workout before

seanf76 · 08-25-2008, 03:29 AM

Here is my workout for 8-23-2008

I started by warming up doing 30 minutes of low intensity cardio on the exercise bike

Military Press
Set 1: 10 reps x 80lbs rest 60 seconds

Barbell Shrugs
Set 1: 10 reps x 165lbs rest 60 seconds

Military Press
Set 2: 10 reps x 95lbs rest 60 seconds

Barbell Shrugs
Set 2: 10 reps x 175lbs rest 60 seconds

DB Side Laterals
Set 1: 10 reps x 25lbs rest 60 seconds

DB Shrugs
Set 1: 10 reps x 50lbs rest 60 seconds

DB Side Laterals
Set 2: 10 reps x 30lbs rest 60 seconds

DB Shrugs
Set 2: 10 reps x 70lbs rest 60 seconds

Declined Crunch
Set 1: 10 reps x body weight rest 60 seconds

Back Extension:
Set 1: 10 reps x body weight rest 60 seconds

Declined Crunch
Set 2: 10 reps x body weight rest 60 seconds

Back Extension:
Set 2: 10 reps x body weight w/ 45 lb plate rest 60 seconds

Leg Raises
Set 1: 10 reps x body weight rest 60 seconds

Torso Twist
Set 1: 10 reps x body weight rest 60 seconds

Leg Raises
Set 2: 10 reps x body weight rest 60 seconds

Torso Twist
Set 2: 10 reps x body weight rest 60 seconds

Followed this with 20 minutes of low intensity cardio on exercise bike

I worked the night before into the morning and had 3 hours of sleep
I started off with a nice breakfast and followed it by my preworkout on the bike

I felt the energy today more than ever
My shoulders felt burnt out when the workout was almost over

The ab workout was short but I could feel the burn on the declined crunches. I have never done them that way and could feel the burn in them

I continue to eat between 1800 and 1900 calories and consumed 2 gallons of water today

I will be posting measurements in the next day or two

seanf76 · 08-25-2008, 03:30 AM

HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)

today i ate about 1800 calories
Total 0g Carbs/ 260 g Protein / 90g Fat Total Calories 1800

Water consumption = 1.5 gallons

Sleep = 8 hours of a nice deep sleep thanks to ALR Venom Dreams

Focus/Alertness: Today I was real focused and ready to go very alert

thebigt · 08-25-2008, 01:50 PM

Quote:

Originally Posted by seanf76

HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)

today i ate about 1800 calories
Total 0g Carbs/ 260 g Protein / 90g Fat Total Calories 1800

Water consumption = 1.5 gallons

Sleep = 8 hours of a nice deep sleep thanks to ALR Venom Dreams

Focus/Alertness: Today I was real focused and ready to go very alert

venom lean dreams is great for sleep.

psarm is great for energy on a cut.

seanf76 · 08-26-2008, 01:23 AM

Quote:

Originally Posted by thebigt

venom lean dreams is great for sleep.

psarm is great for energy on a cut.

yeah the venom is helping me sleep and i had to cut the psarm from 2 pills twice a day to 1 4 times a day as i was puking my brains out taking 2 not sure if i am allergic to the yohimbee because i still feel a little tingle in my stomach when i take just 1 pill

thebigt · 08-26-2008, 09:31 AM

Quote:

Originally Posted by seanf76

yeah the venom is helping me sleep and i had to cut the psarm from 2 pills twice a day to 1 4 times a day as i was puking my brains out taking 2 not sure if i am allergic to the yohimbee because i still feel a little tingle in my stomach when i take just 1 pill

guess i am lucky, been taking psarm for so long i can take up to 4 at a time with no discomfort. wish everyone could handle full doses of psarm to get the full effect.

seanf76 · 08-26-2008, 10:43 AM

Quote:

Originally Posted by thebigt

guess i am lucky, been taking psarm for so long i can take up to 4 at a time with no discomfort. wish everyone could handle full doses of psarm to get the full effect.

since i have been on it a week now i am going to try to up it to 2 pills and see if i puke again

thebigt · 08-26-2008, 10:55 AM

Quote:

Originally Posted by seanf76

since i have been on it a week now i am going to try to up it to 2 pills and see if i puke again

a few guys who have problems with it take with a glass of milk or protein shake.