AppNut: Neovar Recomped & Osteo-Sport
- 12-28-2008, 12:12 AM
- 12-30-2008, 09:37 PM
Day 32 - 12/19/08
Neovar Dose 1: 5 caps, 5 eggs, 1/4 lb lean beef hot dog, 4 slices whole wheat toast with sugar free jam
Neovar Dose 2: 5 caps, 1 cup brown rice, steak, chicken, and a salad
Osteo-Sport: 4 caps post workout
80's x 20
100's x 15
120's x 12
120's x 12
120's x 12
BB Upright Rows
95 x 12
115 x 6
135 x 6
155 x 4
135 x 5
115 x 7
Heavy DB Swing -Superset- Cable Rope Pulls
50lb x 12 -SS- 100 x 12
60lb x 12 -SS- 120 x 12
60lb x 12 -SS- 140 x 12
70lb x 12 -SS- 140 x 12
70lb x 10 -SS- 120 x 12
Leg Raises - 4 sets of 12
Sit-Ups - 4 sets of 10
pretty awesome workout. traps were on fire from the shrug pre-exhaust. especially at the end with the rope pulls. was trying to hold the peak contraction for a second, but sometimes i just didnt happen cuz it hurt too much. the good kind of pain of course.
shoulder felt good. clicks were getting a little bit annoying in my left shoulder on the heavy rows, but other than that, sound as a pound.
12-30-2008, 09:44 PM
bare with me, im a busy guy these days i guess. got 4 updates left, plus the review, and i gotta take some pics. oh and im hovering around 198-199! diet has been much more solid passed week or so. and training has been very dialed in. hopefully the results will keep on a coming. im planning to bulk til i hit 210, then drop cals to maintenance for hopefully a recomp effect, then drop cals further and further and probably cut til the end of summer again. most likely using a keto style diet again.
and if funds allow, i may be running the entire AN arsenal for about 8 weeks. probably for the recomp part. STOKED.
12-30-2008, 10:59 PM
12-31-2008, 04:21 AM
01-05-2009, 02:45 AM
a thousand apologies to appnut and anyone else following this. got way behind on these updates, and looking at my school schedule, i do not think ill be getting them all up. so ill do a quick summary of the remaining 5 updates.
all of the neovar doses were at 5 caps. always with whole wheat toast w/ honey, or oats and brown sugar.
osteo sport was taken immediately post workout at 4 caps.
legs - lower back felt good enough for squats. got up to 185 for 4 for 2 sets. leg extensions were up to 205 for a clean set of 10.
chest / tris - was able to use the hammer strength chest press. worked up to 2 plates on each side, for 3 sets of 5 or 6. worked up to a set of 5 at 105 on skull crushers. was pretty intense, especially with a handful of close grip bench before i put the bar down.
back / bis - pulldowns got all the way to 240 for a set of 3, increased from a set of 1 ugly rep. and hammer strength rows steadily increased to 5 plates on each side for sets of 12. and to note, 5 plates maxes out the available space on each side nothing has really changed on lifts with biceps. been shooting for a pump rather than numbers of sets or reps or weight.
shoulders - shoulder felt great with everything. a little discomfort still with some moves. strength stayed about the same with upright rows. DB swings went up in strenght. used the 80 db for a couple sets of 10. tremendous pump in my front delts, biceps, and forearms.
also, i have been hovering around 199-201lbs. very happy with this. ive received comments on increased size as well, especially my arms, back, and forearms. i have noticed all of these, as well as all my other body parts have grown.
tmrw is my first day of school and ill write the final review during my break. also, ill post my progress pics after my workout. the before pics are taken a short while after the gym, so the after pics will be the same.
01-06-2009, 12:01 AM
01-07-2009, 05:26 AM
final review is posted along with before and after pictures.
enjoy. and any questions feel free to ask away!
01-19-2009, 06:56 PM
Great log man I enjoyed it! now pic time
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01-19-2009, 09:10 PM
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