AppNut: Neovar Recomped & Osteo-Sport

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  1. Quote Originally Posted by VolcomX311 View Post
    you may want to sub the squats for hack squats or extensions.
    ill probably put both in there. i like using the hack squat with my feet at the very top of the platform to bring hams in more. and extensions are always a prime target for drop sets

  2. Day 5 - 11/21/08


    off day. felt kinda crappy. cough and sore throat made it a pretty horrible day.

    dosed osteo sport in the morning, dosed neovar once with some cereal (appetite was kinda shot).
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  3. Day 6 - 11/22/08


    Dosing

    Neovar Dose 1: 4 caps, 15 mins later, 3 slices whole wheat toast with olive oil spread

    Neovar Dose 2: 4 caps, 20 mins later, 1 cup oat with about 10 grams brown sugar, and 2 scoops of whey in a shake.

    Osteo-Sport: 4 caps about 2 hours after first meal.

    Training

    max effort lower body

    Leg Press (weight is total, including both sides)

    4 plates x 20
    6 plates x 12
    8 plates x 5
    10 plates x 5
    12 plates x 5

    Leg Extensions

    100 x 12
    130 x 12
    160 x 12
    175 x 8
    175 x 8
    160 x 10
    -drop-
    100 x 8
    -drop-
    55 x 7

    DB Stiff Leg Deadlift

    45's x 12
    65's x 12
    80's x 12
    100's x 12

    Seated Calf Extensions

    120 x 20
    180 x 12
    240 x 12
    280 x 10 (PR!)

    ab session:
    leg raises 4 sets of 10
    crunches 20, 14, 12, 12
    stomach vacuums 5 20 second hold with 20 seconds rest in between

    Notes

    awesome workout. had a mad pump in my quads the whole workout. and they were burning after the drop set for a good 20-30 seconds. im really enjoying the neovar with these pumps. its something ive noticed throughout the week, ive had an intense and lasting pump each workout. kinda realized it tonight.

    im liking the 4 cap dosage. complex carbs seem to be working well. im going to try WMS pre and post w/o. tho i may have to grab some more to do this, as i think i only have one more 50g serving left. maybe ill use dextrose instead, or powder gatorade. either way, im going to use simple carbs pre and post.

    and props to my girlfriend tonight. while hitting leg press, she had 6 plates + 50 lbs loaded, and apparently some dood walked by, looked at the weight, and kinda shook his head, thinking "this broad cant do this". she then proceded to complete the lift, and i noticed the guy just kinda looking in our direction for a good 20-30 seconds after she finished. so f*ck you douche bag! haha

    its so fun doing a routine with your girlfriend. seeing her push herself more and more. quite awesome. and i know shell be reading this. as she recently signed up

    im out. my sister is coming home for thanksgiving, so i gotta pick her up from the airport. EXTREMELY stoked about hanging with her all week. ill even be playing trainer and nutritionist all week, as she needs to lose some weight, and she asked me to get her ass in gear. tmrw is off, ill dose neovar with oats or toast in the morning, and pasta with my italian family at night.

    tmrw is going to be a good day

  4. Day 7 and 8.

    no training, sh*tty diet (good food, just not enough), feel like crap still, a cough that wont go away.

    hopefully i catch a break like tmrw.

    osteo sport dose hasnt changed. neovar has only been once a day.

    got a project to do for monday, a midterm for wednesday, and a food holiday thursday. i just hope im feeling better so i can enjoy all of that.

    i also will be starting to use LG Sciences new BC+EAA. i only use bcaas on training days, and normally i have XTEND, but ran out, and got chosen to try this stuff out. ill be drinking it intra-workout.

    other than that, i got nothing. hoping for a better day tmrw.

  5. just a question...
    do you squat?
    SFW and GFH
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  6. Quote Originally Posted by Inarius View Post
    just a question...
    do you squat?
    yeah. actually i recently got my form down a little more, and was moving up nicely. but i may have irritated my sciatic nerve last week, so im avoiding anything too stressful on my lower back, deads, squats, heavy shrugs, etc.

    next week ill probably try out some ligh squats. see how it feels, and go from there.

  7. Day 9 and 10

    still havent trained. cough seems to be going away a little bit. been eating a little more.

    shoulder is really starting to feel great. becoming a little more flexible. and im increasing from a 5lb DB to 7lb DB starting monday with all my exercises, which, to me, will be heavy.

    ive got high hopes for the end of my treatment. im really looking forward to starting bench and normal shoulder routines.

    tmrw ill be doing some morning cardio, i hope. and maybe even some training before the big meal.

    hope everyone has an amazing thanksgiving. eat big or go home!
  8. Day 11 - 11/27/08


    hitting up the gym for a fasted workout. ill be armed with anabolic pump which ill pop before i drive to the gym, and 4.5 scoops of LG's BC+EAA. which, from what i can smell, will be VERY tasty.

    im going for a full body pump. nothing more, nothing less.

    probably supersets, but basically one exercise per bodypart, 4-5 sets of 8-12 reps. trying to only take 1 min rest, but we'll see how that works out.

    ***UPDATE***
    Neovar Dose 1: 4 caps 20 mins post w/o with 1 cup oats and some brown sugar, and 2 scoops whey.

    Neovar Dose 2: 4 caps, 15 mins later, sweet potatoes, mashed potatoes, ham, turkey, and a little bit of stuffing

    Osteo Sport: 4 caps before my workout

    workout was nice. had a really intense pump in my tris. started to hurt when i was hitting my peak contraction during rope pushdowns. leg extensions also brought an incredible pump. all in all tho, i felt worn out, kind of lethargic, and just crappy.

    still getting over my cold. seems like it is starting to go away, but little by little. on the upside, ive been getting a ton of rest.

    and my lower back has been killing me lately. especially everytime i cough, it jerks my body and i feel the pain in my back, possibly in the sciatic nerve on my right side. im inclined to think my bed f*ckin up my back. ive got that "groove" in my mattress, from sleeping in the same spot every time haha. reminds me of the groove that homer has in his chair.

    anyways, thanksgiving was good. had two pretty generous sized plates. one in the afternoon, one in the evening. and a couple slices of pumpkin pie, one slice with plate 1, and one sice with plate 2. pretty much, i had a veryyyy successful holiday

    ***UPDATE***

    weight was at 191.5 this morning. expected, as i havent been eating as much as i like to. but on the up side, i look a tad bit leaner then a few days ago. so weight loss isnt too bad.

    alright, im out.

  9. Quote Originally Posted by rolandajoint View Post
    hitting up the gym for a fasted workout. ill be armed with anabolic pump which ill pop before i drive to the gym, and 4.5 scoops of LG's BC+EAA. which, from what i can smell, will be VERY tasty.

    im going for a full body pump. nothing more, nothing less.

    probably supersets, but basically one exercise per bodypart, 4-5 sets of 8-12 reps. trying to only take 1 min rest, but we'll see how that works out.

    weight was at 191.5 this morning. expected, as i havent been eating as much as i like to. but on the up side, i look a tad bit leaner then a few days ago. so weight loss isnt too bad.

    alright, im out.
    Full body, minimal rest and fasted on some AP, sounds like my kind of fun! Get at it and good luck!
    NSCA - CSCS

  10. Day 12 - 11/28/08

    black friday, didnt go shopping. went and looked at a couple cars. im in the market cuz my 95 intrepid with 170k miles finally kicked it. so if anyone has a hookup in southern california, im alllllll ears.

    anyways, pretty much ate whole wheat pasta, marinara, and ground meat all day long haha. one plate with a dose of neovar. and osteo sport was dosed first thing this morning.

    tmrw im hoping to get some light fasted cardio in in the morning. and maybe hitting the gym again for a pump session again. and i hope to god i finally start losing this damn cold.

  11. Quote Originally Posted by rolandajoint View Post
    yeah. actually i recently got my form down a little more, and was moving up nicely. but i may have irritated my sciatic nerve last week, so im avoiding anything too stressful on my lower back, deads, squats, heavy shrugs, etc.

    next week ill probably try out some ligh squats. see how it feels, and go from there.
    ok. your leg day looked a little strange without any squats.
    keep up the hard work bud. Looking forward to reading some more reviews about osteosport.
    SFW and GFH

  12. alright. tonight marks the start of more serious updates. my cold is finally beginning to subside. and im also starting a new routine, as the westside for skinny bastards wasnt really doing it for me.

    heres the layout:

    day 1 chest and triceps
    day 2 back and biceps
    day 3 shoulders and calves
    day 4 legs and abs

    each workout will contain a compound movement for 5-6 sets of 3-6 reps. and an isolation movement for 5-6 sets of 8-15 reps.

    should be fun. each week ill probably change it up some, minus chest for a couple weeks as i can pretty much only do weighted push ups right now. and shoulders i can really only do upright rows.

    update tonight. be ready!

  13. Always good to switch things up.
    NSCA - CSCS
  14. Day 15 - 12/01/08


    skipped a couple updates, nothing to report for the missed day. trained saturday night. but was just a full body pump type of workout. successful, kind of.

    on to the update

    Supplements

    Neovar Dose 1: 4 caps, 15 minutes later, 2 cups brown rice, 6 oz lean ground pork, and terriyaki sauce mmm

    Neovar Dose 2: 4 caps, 15 minutes later, 3 cups milks, 1 dinner roll with olive oil butter spread, and some sugar free jam.

    Osteo-Sport: 4 caps empty stomach, around mid day.

    Training

    Chest

    Weighted Push-Ups (feet on a bench, hands on dumbbells facing downward, plates loaded on back)
    BW x 15
    BW+45 x 12
    BW+70 x 5
    BW+90 x 5 (UP!)
    BW+100 x 5 (UP!)
    BW+100 x 4
    BW+90 x 5

    High Cable Cross Overs (weight is for each handle)

    40 x 15
    60 x 12
    80 x 12
    60 x 12
    60 x 12
    50 x 12

    Triceps

    Decline Skull Crushers

    60 x 12
    80 x 5 -superset- 80 x 10 close grip press
    100 x 5 -superset- 100 x 6 close grip press
    100 x 4 -superset 100 x 4 close grip press
    85 x 6 -superset- 85 x 8 close grip press

    Reverse Grip EZ Curl Cable Push Downs

    80 x 15
    140 x 12
    180 x 12
    200 x 12
    200 x 12

    Notes
    well, a nice little strength boost on my weighted push ups. i actually really enjoyed this set up last night. had a really awesome pump the whole workout, and kept it kinda fast paced, and today ive got some decent DOMS in my both my chest and tris. tri DOMS is always easy for me to get, but chest DOMS is only rewarded to me on certain occassions.

    shoulder is feeling great. i feel less fatigued and less burning and discomfort during chest moves now. i am probably going to up my dose to 5 caps, to help bring about a little more relief for the next couple weeks of my physical therapy.

    also, a question about osteo sport for the reps, how much cissus is in each capsule? after i finish this bottle, im probably going to pick up another bottle, but add in some extra cissus, probably the primaforce one.
  15. Day 16 - 12/02/08


    Supplements

    Neovar Dose 1: 5 caps, 20 mins later, 5 eggs, 4 oz ground beef, 3 slices whole wheat toast w/ honey

    Neovar Dose 2: 5 caps, 20 mins later, 1 cup white rice, 4 oz chicken, 4 oz steak (from sansai)

    Osteo-Sport: 5 caps taken at same time as Neovar Dose 1.

    Training

    Back

    Pull Downs (grip slightly wider than shoulder width)

    120 x 20
    165 x 12
    195 x 5
    225 x 5
    240 x 4
    225 x 4
    210 x 6

    One Arm Dumbbell Rows

    80 x 12
    100 x 12
    120 x 10

    One Arm Hammer Strength Rows

    3 plates x 12
    4 plates x 12
    4 plates + 25 plate x 10 (PR, not sure what prompted me to try this, but i was fired up and tore that sh*t up)

    Biceps

    Chin-Ups (underhand grip, slightly narrower than shoulder width, done on a fat bar of a power rack)

    BW x 8
    BW x 6
    BW x 6
    grip was slipping too much, moving on...

    Underhand Grip Pulldowns (slightly narrower than shoulder width)

    150 x 10
    180 x 5
    195 x 5
    210 x 5
    225 x 4

    DB Hammer Curls

    40's x 10
    50's x 10
    60's x 8

    One Arm Cable Curls (3 seconds up, 1 second at peak contraction, 2 seconds down)
    20 x 12
    40 x 12 x 4
    30 x 20

    Reverse Barbell Curls (30 seconds rest, never set the bar down, suicide grip)

    40 x 12 x 4

    Notes

    a pretty f*cking awesome workout. pump was incredible. im glad i dosed the 5 caps tonight. the pump i had in my lats, traps, bis, and forearms, was beginning to be painful towards the end of my workout. especially the cable curls. hit a PR on the hammer strength rows. got some looks at the gym, which i always find funny. im never sure if it is because im pretty animated listening to music, playing invisible drums and guitars, or because a smaller looking guy is lifting a hell of a lot more than some of the larger doods.

    shoulder felt pretty good. sometimes pull downs give me trouble, but the only pain or discomfort i had was due to chest/front delt DOMS from yesterdays workout.

    tmrw im going to take an off day. ill dose neovar with breakfast, and again with dinner probably. and osteo-sport will stay at 5 caps for the remainder of the log. and same with neovar. i may bump to 6 in a week or so to see what the fuss is about

  16. Quote Originally Posted by rolandajoint View Post


    Weighted Push-Ups (feet on a bunch, hands on dumbbells facing downward, plates loaded on back)
    BW x 15
    BW+45 x 12
    BW+70 x 5
    BW+90 x 5 (UP!)
    BW+100 x 5 (UP!)
    BW+100 x 4
    BW+90 x 5
    Sounds fun and very creative!
    NSCA - CSCS

  17. Quote Originally Posted by VolcomX311 View Post
    Sounds fun and very creative!
    give it a try. its a sweet alternative to bench. plus the stretch at the bottom, in between the dumbbells, is intense.

    and i just realized i put feet on a "bunch" haha.

  18. day 16 updated. its a good one

  19. update for tonights workout will come tmrw. and im starting another log for my sponsered run of LG's new BC+EAA.

    see you tomorrow folks!

  20. Definitely diggin the log here bud! Keep up the great work!

    Cheers to ya!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
  21. Day 18 - 12/5/08


    Supplements

    Neovar Dose 1: 5 caps, 20 minutes later, half a large sweet potatoe, 8 oz chicken breast

    Neovar Dose 2: 5 caps, 45 minutes later, 1 cups oats with brown sugar

    Osteo-Sport: forgot to dose it! damnit!

    Training

    Shoulders

    Dumbbell Shrugs

    60's x 20
    80's x 15
    100's x 12
    120's x 12
    120's x 10
    120's x 10
    120's x 8

    Barbell Upright Rows

    45 x 20
    65 x 12
    95 x 5
    115 x 5
    135 x 4
    135 x 3
    115 x 4
    95 x 7

    DB Front Raises

    20's x 12
    30's x 12
    30's x 10
    30's x 10
    30's x 8
    20's x 15
    20's x 12

    Calves

    Seated Calf Raises

    2 plates x 20
    4 plates x 12
    4 plates + 25lb x 12
    5 plates x 10

    Seated Calf Extensions

    180 x 12
    240 x 12
    280 x 12
    320 x 8 + 2 forced reps, holding at peak contraction and releasing slowing (also a PR on this machine. last week i was able to hit 8 at 300. woo!)

    Notes

    i think im starting to see some good strength increases from neovar. i think it was apparent with my weighted push ups, pull downs, hammer strength rows, and calves. performance is also outstanding. i like the energy and endurance i have from the extra carbs im taking in pre and post workout. and also, DOMS seems to be a little less despite fairly heavy and intense training. all in all, im about 3 weeks in almost, and im liking it a lot.

    shoulder felt pretty good throughout the routine. front raises gave a little bit of discomfort, but not too much. calves felt like they were huge when i finished up the extensions. especially after the last set. was a very painful calves session. no pain no gain right?!

    other than that, im definitely loving neovar. all day pumps, strength increase, size increase, leaning out a tad bit. no complaints here!


  22. this is officially my 1000th post. in your face charley murphy!

  23. Quote Originally Posted by rolandajoint View Post
    Notes

    i think im starting to see some good strength increases from neovar. i think it was apparent with my weighted push ups, pull downs, hammer strength rows, and calves. performance is also outstanding. i like the energy and endurance i have from the extra carbs im taking in pre and post workout. and also, DOMS seems to be a little less despite fairly heavy and intense training. all in all, im about 3 weeks in almost, and im liking it a lot.

    shoulder felt pretty good throughout the routine. front raises gave a little bit of discomfort, but not too much. calves felt like they were huge when i finished up the extensions. especially after the last set. was a very painful calves session. no pain no gain right?!

    other than that, im definitely loving neovar. all day pumps, strength increase, size increase, leaning out a tad bit. no complaints here!

    Good to see that you're starting to notice and feel results. You're doing great so far!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  24. Whats your appetite like? I'm on day 3 of my NeoVar and mine is going through the roof!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  25. eat up man!
    SFW and GFH
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