Body Transformation with my PALs
- 11-22-2008, 01:53 PM
- 11-22-2008, 02:56 PM
11-23-2008, 07:34 PM
Hey guys, my computer is in the shop right now with a virus so that's the lack of updates. I'll update my workout from saturday and todays cardio and impressions hopefully tonight while I'm cramming for a BioChem test. If not 100% tomorrow! I'm typing this on my iPhone and that gets old for long posts Haha.
11-26-2008, 01:14 PM
Alright Everyone sorry for getin off my log got busy with school and coming back home for the holidays, but I am back!
Day 13 Workout:
A1. Dip bwx15,15,15
A2. Overhead Squat 12lb (Hardcore! lol)x15,15,15
A3. T-Bar Row 45lb+bar x 15,15,15
A4. DB SLDL on Bench 40x15,15,15
A5. Romanian Twists 28.5X 12 25LBX 12,12
B1. BB Overhead Press 45x20,20
B2. Burpees bwx 15 2nd set KB pulls x20
B3. KB Swings 28.5x20,20
B4. Bicycle Crunches 20,30
C. Sandbag Clean + shoulder press combo 80x6,6,6
Rest Day/Study Day
Weighd in around 180 afetr a little Carb up meal Saturday night.
No weight update. Went to bed at 4:30 studying for this test which I went hardcore all week after and in the end it was 99% the same as last years test I studied for 2 hours
At least I know ill do well.
Workout: Upper Body
A1. Bench Press 255x6,4,4 (I was alone or this would have been better, have to be safe!)
1 minute rest
A2. Wide Grip Pullup bw x 10,9,8,8 Nice!
2minute rest and back to A1.
B1. BB Row 195 x 4, (A little too aggressive) 185 x6,6,5 (Used straps)
1 minute rest
B2. Flies 50x8,8,8,8
2minute rest and back to B1.
C. Just had some fun with the arms, lots of DB curls, few chin ups.
Notes: I look leaner than I have in...maybe forever while also keeping my muscle mass and strength intact. When i went down to 174 a few years ago it was from endurance training and I lost crazy a mount of muscle with and looked bad lol.
Vascularity was insane on this night like all up my arm and into my shoulders, maybe even more than on Epistane! Lovin it.
Spent the first day back home from college today. Diet was kept pretty clean, its harder at home with my mom cooking and brother loving junkfood!
Hit my old YMCA gym up for a workout and walked in and remembered why i made my own garage gym (Curls in the squat rack anyone?)
Decided to just wing it today:
A. Breathing Squats 225x20 whoa haha that was all the Squats for me. Kinda tweaked the back a bit
B. Pushpress 135x 8,6,6
C1. Romanian Deadlift 135x15,15 superset with
C2. Push ups BWx 20,20
Cardio: 30 minutes 15% incline Alternating: 2 min 2.7mph 1 min 3.7
Burned a little over 300kcals
Vascularity again evident and had the vein going that goes horizontal across the bicep
I wont have any real weight updates as the scales at my home havent been calibrated or changed in like 60+ years haha. I may try to hit up the medical style one at the gym but may hurt consistency.
Woke up this morning and hit 3.3 miles on empty stomach low impact cardio. Felt great. Will hit the weights late afternoon with one of my best friends so look for that update as well!
WHEW! Any questions?
11-26-2008, 01:27 PM
11-26-2008, 01:42 PM
Thanks bud, I have been seeing your workouts, getting after it hardcore! Im going about 2 more weeks on this workout then change it up, maybe some more volume.
Trying to drop some weight, thinking down to 175 ah!....before jumping on the 1-T mmmmm its calling me hahaha
11-26-2008, 02:56 PM
11-26-2008, 03:41 PM
Thanks! When I workout or do cardio and want to slack or take easy it helps to know everyones watching the log and I think I can't disappoint or look weak for the AM guys! Lol
11-26-2008, 07:31 PM
Wednesday Day 17 update
Hit a fun workout with my best friend and one of my best training partners from back in my mass monster days.
Chest circuit with about 30 sec rest in between each.
A1. DB Bench 80sx8 90x8 100x10!
I was really thrown by my strength. here underestimated. Haven't done Dumbell bench in like3-4 months.
A2. Jump up Pushups Bwx 10,10,10
A3. Incline Dumbell Bench 50x 8,8,8
A4. Medicine Ball pushup bwx 10,10,18 (Showing off but wow on the endurance)
A5. Incline Fly 30x8,8,8
A6. Clap Pushups Bwx 10,5,15
Circuit done straight through.
B1. Dips bwx15,23
B2. Low Cable Flys 20x8,8
B3. Cross Cable Lat raises 20x8.8
Note: Great endurance today running, could tell lactate acid was defintiely inhibited. I hadnt run very far in like 4 months so I was very pleased! Also vascularity on point as always, with strength and weight endurance incredibly increased.
** Im not sure I have tried scales at my home and another electronic one at the YMCA which has always been wrong lol but they all seem to show me in 189-190 range which would be a huge difference in weight from my brand new scale at my apartment and not make sense from how I look, because that would be a gain in weight from my normal 183-185, when I know I have lost weight, I had been stagnant at. Just curious. I am going to have to find an accurate scale around this place. I think the gym may have one in the locker room so ill try to check that Friday.
Happy Thanksgiving tomorrow guys!
11-28-2008, 01:19 PM
I knew I would be eating alot (go figure!) so I went out do a football field by my house and did 10- 50 yard sprints. Sprinted then walked back and then sprinted etc. I was going to do just 5 but I felt GREAT I was recovering incredibly fast by just walking back. If I hadn't been in a time crunch I could have kept going. Though then ten definitely got me going and feeling good. Also threw in some different types of pullups, probably about 20-30 just ,messing around.
Also I put on a shirt I bought new a few weeks earlier and it fit well but not tight and I put it on and was like whoa.....Nice and snug in the arms/shoulders/chest area. So there is a def. recomp happening as I feel strong and bigger in some areas with what looks like a decrease in bf.
Day 19 Friday
Will update this later today as I plan on doing some type of physical activity.
11-28-2008, 02:18 PM
11-28-2008, 02:51 PM
It's an even better feeling when you are not expecting it!
11-28-2008, 04:09 PM
The endurance, stamina and strength increases were very pronounced for me on AE. I loved it! Unfortunately, I wasn't doing HIIT at the time, so I didn't get to experience the stamina during sprints.
11-28-2008, 07:11 PM
oh man cant believe i missed this, this is exactly what i have been reading about.
question bro- how long you running this for?
11-28-2008, 07:27 PM
DAY 19 UPDATE
Hit the basketball court for a non-stop hour and a half today. I took 6 Incarnates and 2 AEs prior to the game and ohhhh did the BA tingle lol. But there was no lactic acid buildup to even mentionad and I was flying up and down the court with a lot of stamina. I am enjoyign this stack.
I am running it for as logn as the stack lasts which will probably be right around 30 days, a little less for the Levi. Any questions don't hesitate to ask.
11-29-2008, 03:51 AM
sweet deal, thats what i figured the package to last for. any reason why you didnt add DCP? I have also heard that was another good adition to LR
11-29-2008, 10:47 AM
Well I got the stack when it was discounted heavily so I went a little into my pockets to even have the stack so adding something else would have put me in a debt hole fast.
Also I wanted to see how the stack performed on its on, though I love DCP and will maybe uuse it over the holidays.
11-30-2008, 05:01 PM
Day 20 & 21
Rest days and watching Football. Don't have my computer back yet so no real updates or notes on these days. I have the last two weeks of school which will be insane so I'm going to change to 3 Full Body days a week to cut down workout time for study time haha... Also probably throwing a little of my old pal Ephedrine in for the extra kick. This week will pretty much use up my stash with the Levi done on Thursday I think and AE by Saturday (going up to 6 a day to see if it makes it better).
12-02-2008, 03:06 AM
Had a big ass Vertebrate Morphology Lab Practical on Circulatory System + Nervous and I have a big paper due Tuesday at 1245 (or today since its like 2 AM lol) So a little strapped for time as I will be for most of this week and definitely next with finals.
Weight: 185 (Water and glycogen and overload from Thanksgiving break at home : hopefully not too much if any fat gain as I really hit some cardio and weights) Going to really get after a low low carb diet the next two weeks and get down low as possible finising strong because I more than likely will start 1-T for the break where I can give it most of my focus.
Crunched for time workout:
Power Clean 135x 5,5,5,5
Squat 255x8 (Lower back still felt tweaked and may keep me away form squats for a little bit ) I did it over the break squatting it feels like a sharp quick pain on the left side of my spine.
.....Did sandabag front squats which hurt only every few but not as much and i could bail if it got bad.. 80x10,10,10
One leg supine hip extensions bwx 10,10,10,10 I really like the feel of these felt it a lot in my hammstrings, need to get the hams stretched out more they are tight.
Bench Press 225x8+2,7+3 205x8+2,7+2 A little disappointed but not bad. The cold hurt them a little it think as well as no spotter being safe. My chest was PUMPED LIKE CRAAZY ALONG WITH TRIS though. It was a littel crazy how full they were. So i enjoyed that!
Alternating DB Row 60sx 10,10,10
Push Press 115x10,5 + Mountian climber pullups 10
**Got late had to hit the library but this stack plus the workout I had more energy after it than I have had all day!**
I am going to take some pictures of my "garage" gym for yall to see the enviornment I am working with which I love. Im sure the AM community would enjoy it. It was worth every penny, just need to get the 4th wall up instead of having a tarp on it
12-02-2008, 08:05 PM
Decided to hit the cardio hard today. Havent eaten any carbs other than whats in the bell pepper i used for my omelet this morning and yet i feel great and felt great doing the cardio,
Stepmill (this thing is brutal)
20 iminutes intervals of 50 steps/min for 100 seconds then 100-120 steps a minute for 100 seconds, but didnt always make it the whole time at the top speed ha.
Burned: 264 kcals
Distance: 2.02 miles
13 minutes Intervals of 4.5 mph for 2 minutes then 30 seconds at 12.0 mph x4.....plus about 3 minutes at 4.0 for about 3 min
12-03-2008, 06:56 PM
**So I had a feeling my home scale sems to be not very accurate. I had my suspicions but I messed around with it and weigths were all over the place. So I weighed at the Univeristy gym on their big springless scale that I have used in the past and seemed to be very accurate, unfortuanately it kinda throws out my old weights but at least i have pics and a semi accurate bf% to give you guys**
Weight: 188 (With shoes that weight about 2lbs and with two meals in me so I am guessing closer to 185-186)
Chinups bw+25 x 8,7,6
Dips bw+25x 10,10,10
High Pulls 105lbs x 8,8,8
Reverse Flyes 30lbs x 10,10,10
DB Curl (pyramid down) 50x5,40x5,32.5x6,25x6
Jacknife Sit ups 25lb x 10,10,10
Dont have tons of time during deadweek so keeping them short and simple for now.
Strength: Seems to be stayin consistent and in somecases like curls increased over my normal baseline, especially at this weight.
Vascularity: INSANE. My vascularity was off the chain today on the curls. I was shocked by it honestly. I always just ok vascularity but this has brought it out more than ever (naturally ).....Its even slightly above what it was on my Epistane cycle and thats saying a lot.
Libido: Seems to mildly increased on this stack. Nothing crazy like test but defintiltely something there.
Fat loss: From the mirror and vascularity I think i have definiely leaned out since the beginning of this stack. My diet has been about 80% on point maybe slightly less with the Thanksgiving holiday so that owes some to it as well.
Just a few thoughts....Very close to the end pf my run I think basically ends Friday. Have a few incarnate left over for some reason but not much.
12-04-2008, 09:48 AM
12-04-2008, 10:46 AM
12-05-2008, 12:36 AM
Almost took it easy today and rested but I was like no way! Got to finish strong! haha
Went to the gym at 10:30pm an did HIIT cardio on the treadmill
5 minute Warm up
1 minute 4.7mph + 30sec 11.0 mph 9 times
1 minute 4.7mph + 40sec 12.0 mph 1 time.
3 minutes cool down
Distance: 2.20 miles
Tme: 23 min
Went downstairs and did 2 sets of Front squats with a 25lb plate held out at arms length for 10 reps. (More of an Ab/Delt workout than legs)
A little disappointed that the ride is more or less over tomorrow with a total of: 3 LeviR pills and 12 AEs (So ends Saturday) and enough Incarnate to last till Monday.
However, stay tuned for the bulking up part of the Charger series with 1-T that may start sooner than I planned because I cant wait....
12-05-2008, 10:59 PM
Officially out of Levi!!
Played some pick up basketball games for about 2 hours. Felt annihilated at the end but in a good way haha.....My endurance and performance is definitely increased since when I first played basketball a few weeks ago. Im looking and feeling very lean.
Had a cheat tonight though, needed one with the cravings and 2 hours of hard basketball makes you crave carbs becuase i was overly light headed.
It didnt make me feel bloated like normally htough so my body must have been craving it. My fave cheat meal of all...izza:
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