Log of Unparalleled Dimensions: Viking & Irish Take On Controlled Labs
- 12-17-2008, 05:55 AM
- 12-17-2008, 05:55 AM
Lifting experience: 7yrs
All-time PRs (not at current weight):
Meal 1 (30mins Pre-wo): 2 scoops LG Science Lipotropic Protein, 1 cup Oats, 60g WMS
Meal 2 (Post-workout): 2 whole eggs, 7 egg whites (scrambled), 2 slices of Ezekiel bread w/honey, 1/2 cup McCann's Steel Cut Oats (splenda, cinnamon, and a bit of sugar-free syrup for flavoring), 24oz of water, 6oz of the blueberry Bolthouse Farms fruit juice, 1g CLA, 1 multi-vitamin
Meal 3: 1 Flat Out flatbread (stone-ground whole wheat), 2 cans of tuna, 7 Triscuit crackers, 2tbsp salsa
Meal 4: 8oz. lean ground beef, 2 cups of brocolli, 2g CLA, 1 multi-vitamin
Meal 5: 10oz boneless/skinless chicken breast, 2.5 servings of refried black beans, 2cups of brocolli, 1 cup of brown rice (regular or basmatti), 1g CLA
Meal 6: 2 scoops Dymatize Elite 12-hr, 1tbsp coconut oil, 1/2 serving almonds (or natty pb)
Pre-workout, lifting days (30mins before Meal 1): 8 caps of White Flood, 5 tabs Blue GENE, 1 scoop of Green MAGnitude
Pre-workout, cardio days: 8 caps White Flood, 25mg Ephedrine, 5 tabs Blue GENE, and possibly a 7-keto product
Intra-workout: 4 scoops of GlycerGROW, LG Sciences BC+EAA, extra BCAAs (10-15g)
P-Slin (400mg) will be taken with Meal 1, 200mg will be taken with Meal 2 on lifting days only
NOW Acidophilus & Bifidus will be taken 2x daily in between meals.
This area is still under construction, but the generals of it are...
4 hypertrophy workouts, 2 Olympic lifting workouts
Cardio 4x/week, 2 days being HIIT, 2 days being 45min-1hr low/mod intensity sessions
There will be a mix of supersets, trisets, DC sets, dropsets and stardard sets on hypertrophy days.
My main Olympic lifts will be...
Deadlift, Romanian Deadlift, Squats, Good-mornings, Clean and Jerk, Hang Cleans, High pulls, Flat Bench BB Press, Military Press, Standing BB Press, BB Hack Squats
My hypertrophy workout rep range will be 12-20, and my Olympic workout rep range will be 3-6.
The main purpose of the next twelve weeks (or longer) will be to:
1. Increase LBM
2. Increase Strength
3. Decrease BF
4. Improve Performance
5. Improve cardiovascular endurance/stamina
Last edited by RenegadeRows; 12-17-2008 at 06:18 AM.
- 12-17-2008, 05:56 AM
The Log of Un-paralleled Dimensions
Weight: 228 lbs
Bodyfat: ~ 8%
First off, I’d like to send tons of props to my good friend Jon (RenegadeRows) for wanting to work with me on putting a Controlled Labs stack together. I have ran a log for Controlled Labs before – White Flood & Purple Wraath – and enjoyed it tremendously. White Flood still is the ONE pre-workout product I recommend to everyone wherever I go, and I’m only doing so because it’s the be-all/end-all in terms of pre-workouts. It doesn’t matter who you are; everyone can benefit tremendously from the extremely potent blend of White Flood, be it in powder or capsules. And I’m once again to receive these benefits .. and then some ..
For the first time since I went hardcore dieting this past summer, I’ve written down a diet to follow [consistent every day], and for the first time since my March/April cut, I’ve got me workout program already planned out and written in black on white. I won’t be doing as much improvisation at the gym as I’m used to, because now it’s about time I find a routine to follow such that I can better compare numbers from one week to the next. My diet is lean, yet considerably higher in calories than any other diet I’ve used before; it’s as close to ‘Bulking’ as I’ve been in two years. ~3,600 calories/day, including just under 400 grams of both protein and carbohydrates, with approximately 60-70 grams of fat. I will be posting my entire diet and workout routine in my first couple of posts.
As for my infamous Stack; RenegadeRows and I decided we wanted a prime candidate to run our secret stack alongside me, in order to compare results and effects of this powerful combination of anabolic products. Who’s better than my good friend Irish Cannon, who’s so damn consistent with his diet and training routine that he cuts up while adding lean pounds of muscle off of Legal Gear’s T911?! Irish has the pro-determination and a drive and passion for sculpting that perfect body, and I know he will enjoy a stack such as this one as well.
My own personal goals for this stack would be to, obviously, gain a couple of solid pounds of muscle. I’m in NO doubt that I will be able to, as my current ‘Bulk’ contains about 1,000 calories more each day than the standard diet I’ve used all semester long. I’ve been avoiding carbohydrates in just about every meal apart from 2-3 around my workout session, but I no longer fear the extra weight. I’m actually craving it, alongside of craving my Dead lifts to increase back up to 6 plates. And Incline Dumbbell Presses to get to 120-130s for 6-8 reps. I will semi-prioritize my traps, as it’s my ultimate goal to spend 2-3 weeks away from my hometown College Station, only to come back to work at the Lux (night club) early January feeling even bigger and more invincible. I’m on a quest to mass, and with Controlled Labs covering my back, I have no doubt that I can accomplish this!
12-17-2008, 09:02 AM
I'm officially kicking this off in a couple hours with my first doses. Updates will follow.
This is going to be an EPIC log!
12-17-2008, 09:39 AM
Subbed, wow guys, really pleased for you both, 2 of the best guys here to run this, i am so going to watch this.
12-17-2008, 10:20 AM
12-17-2008, 10:20 AM
12-17-2008, 11:06 AM
Wow!!!! You guys are sooooooooooooooo lucky. That is one helluva stack! I've never had the opportunity to try Blue Gene yet, but I absolutely love the White Flood/Green Magnitude/GlycerGrow stack. It is phenomenal.
12-17-2008, 11:11 AM
12-17-2008, 11:39 AM
12-17-2008, 11:45 AM
12-17-2008, 11:49 AM
Subbed!! And dayumm....this is gonna be good!!
I love the photo in the introduction. My viking brother in the background and my mystic mallet.....mighty Mjolnir in the foreground. Awesome!!
May All-Father give you both the strength and fury of a 1,000 Berzerkers!! X 200!!
THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!
"Ye are gods, and all of you are children of the most High."
12-17-2008, 11:59 AM
12-17-2008, 12:08 PM
Maybe I should add "Acquire Viking-esque Vascularity" to my list of goals.
Glad to see all you guys in here. This is going to be great. Taking my first serving of GM, GG, WF, and BG right now.
12-17-2008, 12:41 PM
Feeling some BA tingles as I type...
I wanted to update my workout routine a little for you. I finished writing it out as I was flying back from Chicago. Here it is:
Day 1: Back/Bis/HIIT
Day 2: Chest/Tris/Olympic Lower Body
Day 3: Hams/Shoulders/Calves/HIIT
Day 4: Quads/Traps/Olympic Upper Body
Mon- Day 1
Tues- Day 2
Thurs- Day 3
Fri- Day 4
One of my "Cardio/Off" days will be a complete rest day;however, I'm able to choose whatever day that is each week. Most likely I will make it Wednesday most weeks.
My hypertrophy workouts will consist of two exercises for each body part, and a total of ten working sets, and two warmup sets (six sets for each exercise).
The Olympic lifting will be three exercises and four working sets each with two warmup/high-rep sets for each exercise.
Cardio days will be 45min-1hr of low-moderate intensity.
HIIT will be starting at twelve 30/30 intervals, and I'll increase that to fifteen intervals over the next couple of weeks.
12-17-2008, 12:46 PM
12-17-2008, 12:55 PM
It will be a change going back to lifting only four days a week, but a nice one. Six days was killing me. Now everything gets worked twice every week, but in a different manner. I'm very excited to get it rolling.
It kills me to do it, but I'm actually taking today off simply so I can get on schedule.
RR, would you recommend taking WF only on workout days and maybe taking some bulk BA with my GM/GG on my days off?
12-17-2008, 01:03 PM
12-17-2008, 01:05 PM
12-17-2008, 01:06 PM
awesome opportunity guys, good luck
TEAM GET DIESEL
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12-17-2008, 01:06 PM
12-17-2008, 01:07 PM
Sick deal, the Norse and the Irish coming together, this is like the UN Log. Great intros by the way!
NSCA - CSCS
12-17-2008, 01:14 PM
12-17-2008, 01:16 PM
12-17-2008, 01:16 PM
And you know the original settlers of Ireland were the Vikings, correct? I'm sure I'm related to Thomas somehow.
12-17-2008, 02:00 PM
Hahaha, it's officially ON !!!
I'm very stoked to be running this little combo. And even happier to see all the regulars drop by already. I will be throwing up my diet plan as well as training plan this afternoon, but first and foremost, I need to recover from a crazy night out on the town; Christmas party with the co-workers from the club I'm working at.
Also, I'll be heading for Colorado on Friday of this week it seems, which entails a two-day road trip there. Meaning, I won't be able to post two days in a row there.
VikingInc On a Fat-SMOLDERING Journey, Sponsored by Southland Performance Products
- My Quest To Reach 200 lbs. Is Officially In The Making!
12-17-2008, 02:12 PM
Man, I'm so totally pumped about this run. I can't WAIT to get back in the gym. I'm pissed off I've got to take today off, but I need to start my schedule off right.
Some diet changes I've made:
1. There will be no WMS on cardio/off days, and oats will be cut from 1 cup to 1/2 cup.
2. 1/2 serving of almonds will be added to Meal 3.
3. 1/2 serving of ATW Lean and Fit will be added to Meal 2.
I may also occasionaly change up the brown rice in Meal 5 with whole what pasta (pesto sauce), but I will make the serving size equivalent to the carbohydrates I would get from the rice. There will be no change in the macros.
I may up protein as time goes on.
I'm interested in seeing your entire diet, Viking. I may have to snag a bit from you. I wouldn't mind changing things up a tad as long as my macros are relatively the same.
12-17-2008, 02:25 PM
12-17-2008, 02:46 PM
12-17-2008, 02:55 PM
12-17-2008, 03:12 PM
12-17-2008, 03:13 PM
Another diet update:
In Meal 3, I will no longer be having any carbohydrates. I'll be cutting the flatbread and triscuits, and will instead have only the tuna (mixed with some jalapenos) and a serving of almonds. I may also have a 1/2 serving of coconut oil. I haven't bought the coconut oil yet, but will within the next few days.
If anyone else has diet advice, I'd love to hear it. Everything seems pretty perfect, but I'm sure there is something I could change.
12-17-2008, 03:17 PM
12-17-2008, 03:21 PM
12-17-2008, 03:23 PM
12-17-2008, 03:27 PM
12-17-2008, 03:30 PM
I've decided that this log will be the beginning of the end of my bulk-type diet. After this I'll be doing training on an empty stomach to really attempt to lean out and get rid of the last bit of this flab on my stomach and any bit I gain the next ~5wks.
So with that said...
Let's gain some muscle.
12-17-2008, 03:36 PM
12-17-2008, 03:38 PM
12-17-2008, 03:44 PM
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