Macs Goes for PRIME time (w. others)

  1. Macs Goes for PRIME time (w. others)


    Today (3-28-2010), marks the start of a much anticipated run for me. I will be logging my time spent with a couple goodies by USP Labs. Below are the beginning stats and pertinent information.

    CURRENT STATS

    Age: 23
    Weight: 166lbs
    Height: 5'10"
    BF: will update


    Current Setup

    USP Prime
    USP Anabolic Pump
    USP PowerFULL
    USP Jacked

    Dosing will be as follows:

    Week 1:
    PRIME (3 caps; 3x/day)
    ANANBOLIC PUMP (1 cap; 2x/day)
    PowerFULL (2 caps pre-workout; 2 caps pre-bed)
    JACKED (3 scoops pre-workout w/PowerFULL)

    Week 2-8:
    PRIME (3 caps; 3x/day)
    ANANBOLIC PUMP (1 cap; 3x/day)
    PowerFULL (3 caps pre-workout; 2 caps pre-bed)
    JACKED (3 scoops pre-workout w/PowerFULL)

    *i may do a buffer week at week 5 of (2 caps PRIME; 3x/day) to maybe get a rebound effect for the remaining weeks


    DIET

    I am not going to update a daily diet, but will make comments. My diet consists of mainly eggs,protein bars,shakes,chicken,sweet potatoes,wheat bread.

    If i have time or feel the need I will update this more.

    WORKOUT

    I am taking a lot of different superior thoughts and putting them together in this format below. A lot of these workouts are "blasting" type days and should really spark some good muscle growth.

    Monday: CHEST / ABS / *possible TRICEPS
    Tuesday: BACK / *possible BICEPS
    Wednesday: SHOULDERS / TRAPS
    Thursday: BICEPS / ABS
    Friday: TRICEPS
    Saturday: ABS / TRAPS
    Sunday: OFF (run)

    * possible triceps and biceps means if i choose to do them it will only be 2 exercises superset for 4 sets

    CHEST WORKOUT

    BENCH PRESS: 6 TOTAL SETS
    x20-30 / x15 / x10 / x6 / x6 / x5

    INCLINE BENCH PRESS: 5 TOTAL SETS
    x12 / x10 / x8 / x8 / x8

    The last 3 movements are all superset

    FLAT BENCH FLYE (10 reps)
    DIPS (8 reps)
    PULLOVERS (15-20 reps)

    *this superset is repeated for 5 cycles


    BACK WORKOUT

    CHINS: 4 TOTAL SETS
    x12 / x12 / x12 / x12
    *mainly a warm up

    SEATED CABLE ROWS: 4 TOTAL SETS
    8-10 reps each set

    BENT OVER BB ROWS: 4 TOTAL SETS
    8-10 reps each set

    T-BAR ROWS: 4 TOTAL SETS
    8-10 reps each set

    DEADLIFTS: 4 TOTAL SETS
    8-10 reps each set


    SHOULDER WORKOUT

    6 total exercises; no stop between exercise; atleast 2 total cycles

    FRONT DB RAISES
    STANDING LATERALS
    L-LATERALS
    UPRIGHT ROWS
    OVERHEAD PRESS
    BENT OVER FLYE

    *all exercises are performed with DB's and done as one giant set with no rest between; take a 2 minute rest between cycles


    TRAPS WORKOUT

    All 3 movements are tri-set

    BB SHRUGS
    UPRIGHT ROWS
    DB SHRUGS

    *need 8-10 reps on each


    BICEPS WORKOUT

    *all done on a preacher bench and superset together

    PREACHER BENCH DB CURLS (6 reps, 4 burns)
    WIDE GRIP PREACHER BB CURLS (6 reps, 4 burns)
    REV. GRIP CURL W/ EZ BAR (6 reps, 4 burns)

    **repeat cycle 5 times


    TRICEPS WORKOUT

    LYING FRENCH PRESS: 4 TOTAL SETS; 8-12 reps
    STANDING FRENCH PRESS: 4 TOTAL SETS; 8-12 reps
    DIPS: 4 TOTAL SETS; 8-12 reps
    PRESSDOWNS: 4 TOTAL SETS; 8-12 reps
    KICKBACKS: 4 TOTAL SETS; 8-12 reps

    LEGS

    *I interject sparatic leg movements throughout workouts. My legs grow extremely easily and i do not have the need to lift them on certain days right now. I run all the time however.



    COMMENTS

    I will be looking to add strength during this run while also staying or getting more lean. Strength will be the top focus for review purposes as I have been in a plateau for some time now.

    I will be commenting on the following for the stack:

    Strength:
    Stamina:
    Sleep:
    Recovery:
    Muscle Fullness/Hardness:
    Overall Mood


    LET THE GAMES BEGIN!


  2. Day #2--3/28/2010

    Today was the second day taking Anabolic Pump and PowerFULL. It was the first day starting PRIME.

    DIET
    *bored so i will update diet today

    Meal One: (1) Anabolic Pump 15 min prior to--2 scoops ON Whey in 1/2c skim / bowl of fiber one with 1/2c skim---(3) PRIME caps with the meal
    Meal Two: 3 egg whites / 3 whole eggs (3 PRIME caps)
    Pre-Workout: 2 PowerFULL caps / 3 scoops JACKED
    Meal Three: Post-workout meal--4 scoops CytoGainer



    Had a TRAPS / ABS workout:

    *did (1) warm up set with 135 on shrugs

    BB Shrugs: 175lbs x10 x10 x8 x8
    BB Upright Rows: 80lbs x10...60lbs x10 x10 x10
    DB Shrugs: 55's x10...50's x10...45's x10...40's x10

    **all three movements were superset with a 2 min rest between each cycle



    Comments

    **bare in mind this is only day 1/2**

    Strength: too early too comment
    Stamina: too early too comment
    Sleep: sleep was good last night, but too early to attribute to PowerFULL
    Recovery: no soreness to note today
    Muscle Fullness/Hardness: nothing different
    Overall Mood: mediocre....a bit stressed

  3. subbed..GL!
    •   
       


  4. Quote Originally Posted by Legacykid View Post
    subbed..GL!
    thanks legacy...hope you enjoy

  5. Day #3 (3-29-2010)


    DIET

    6:00am: 1 Anabolic Pump
    6:15am: 1c Oats / 2 tbsp natty pb / 1 tbsp strawberry preserve / 1c skim /
    1 Carb Rite bar / 3 PRIME
    11:50am: 1 Anabolic Pump
    12:05pm: 2 whole eggs / 5 egg whites / 3 slices ww bread / 1 carb rite bar
    3 PRIME
    4:40pm: 2 PowerFULL / 3 scoops Jacked
    5:15pm: WORKOUT
    6:20pm: 4 scoops Cytogainer
    8:10pm: 1 Anabolic Pump
    8:25pm: 2 Chicken Patties / 1 sweet potato / 1c skim / 3 PRIME
    10:30pm: 2 PowerFULL
    10:45pm: BED



    WORKOUT

    Bench Press
    115x28
    135x15
    155x10
    165x6
    165x6
    165x5
    Incline Bench Press
    115x12
    135x10
    145x8
    135x8
    145x8

    *TRI SET 3 EXERCISES*
    Flat DB Flyes
    25s x10
    Dips
    Bodyweight x8
    DB Pullovers
    30x15

    No rest between exercises--2 min rest between cycle--REPEATED cycle 5x


    COMMENTS

    Strength: (6/10) pretty much where its been...left score to be improved
    Stamina: (8/10)-got through a pretty ridiculous workout
    Sleep: (3/10)-slept pretty bad last night and was EXHAUSTED all day till my workout---looking to see the PowerFULL take over here
    Recovery: not comment yet
    Muscle Fullness/Hardness: (6/10)--i felt full today...likely due to increase in cals/carbs...i have been low carbing for a long time prior to this so its a bit different feeling to me. I also tend to ALWAYS think i am getting fat and not putting muscle on...very self-conscious when it comes to this (use to be on the chubbier side)
    Overall Mood: (5/10)--Again, I was so exhausted today i had to down (2) red bulls throughout the day which i have not had to do in a long time--likely due to only about 5 hrs sleep (none "truly good" hours). I had a good workout though so thats where my 5 pts came from today...

  6. Subbed...
    nice plan!!!

  7. Day #4 (3-30-2010)


    DIET

    8:00am: 1 Anabolic Pump
    8:15am: 1c oats / 2 tbsp natty pb / 1 tbsp jelly preserve / 1c skim / 1 carb
    rite bar / 3PRIME
    12:00pm: 1 Anabolic Pump
    12:15pm: Chicken Quesadillas / brown rice / 3 PRIME
    4:45pm: 2 PowerFULL / 3 scoops JACKED
    5:30pm: WORKOUT
    6:45pm: 4 scoops Cytogainer
    8:30pm: 1 Anabolic Pump
    8:45pm: 1 carb rite bar / 1 sweet potato / 1c skim / 3 PRIME
    10:45pm: 2 PowerFULL
    11:00pm: BED


    WORKOUT

    BACK WORKOUT

    Chinups
    BWx12 (4 sets)

    Seated Cable Rows (Close Grip)
    100x10
    120x10
    140x10
    160x10

    Bent BB Rows
    95x10
    115x10
    135x10
    155x10

    T-Bar Rows
    70x10
    95x10
    120x10
    130x10

    Deads
    135x10 (4 sets)


    COMMENTS

    Strength: 7/10....i felt better in there today than normal back days..but just getting the groundwork goin now
    Stamina: 8/10...again this was great today...didnt lose energy or will to complete the workout
    Sleep: 6/10...up today because i slept pretty good, but i still was real tired during the day
    Recovery: 5/10...my chest was real sore today, but this is just the starting reference point, im leaving room for improvement
    Muscle Fullness/Hardness: 6/10...no real change
    Overall Mood: 7/10...i feel good workout wise, but the drowsiness throughout the day bothers me...

  8. Day #5 (3-31-2010)


    DIET

    5:47am: 1 Anabolic Pump
    6:02am: 1c oats / 2 tbsp natty pb / 1 tbsp jelly preserve / 1c skim /
    1 carb rite bar / 3 PRIME
    12:48pm: 1 Anabolic Pump
    1:03pm: 2 whole eggs / 5 egg whites / 3 slice ww bread / 1 carb rite bar
    3 PRIME
    4:45pm: 2 PowerFULL / 3 scoops JACKED
    5:25pm: WORKOUT
    6:20pm: 4 scoops Cytogainer
    8:25pm: 1 Anabolic Pump
    8:40pm: 14 shrimp / 1 boiled sweet potato / 1c skim / 3 PRIME
    11:00pm: 2 PowerFULL
    11:25pm: BED


    WORKOUT

    Shoulder / Traps Workout

    15lb DB's

    Front DB Raises
    Standing Lateral Raises
    L-Lateral Raises
    Upright Rows
    Overhead Press
    Bent Over Flye

    *No rest between exercises
    **4 complete cycles
    ***Good for 8-10 on every exercise for every cycle

    Traps

    Shrugs (on machine-weight is just plate weight): 90x20 115x14 140x12
    Upright Rows: 60x10 60 x10 60x10
    DB Shrugs: 55s x10 55s x10 55s x10

    *I superset the above 1 set shrugs to 1 set upright rows to 1 set DB shrugs (no rest between)

    ABS

    I also started with ABS today.

    Rope Crunches from knees: Did about 10-12 sets at 72.5 for 10-12 reps each set


    COMMENTS

    Strength: 7/10...no real change as of yet
    Stamina: 8/10...this is definitely up...this workout was brutal and not once did i want to throw in the towel early
    Sleep: 7/10...sleep was about the same tonight, but up a point because i was not AS tired throughout the day today...
    Recovery: 5/10...sore as all hell...lets get this rolling!
    Muscle Fullness/Hardness: 6/10...i felt a bit harder today and definitely a bit more firm but not enough yet to up me a point in this category.
    Overall Mood: 8/10..one hell of a workout and i felt pretty good today. I am anxious to see what this will do for me over the next week and 1/2 when everything really starts kickin' in. Overall though things are on the up and up...

    *one thing to note....I am having some crazy ridiculous gas....could probably kill some people if they get to close to firing range

  9. Day #6 (4-1-2010)


    DIET

    8:00am: 1 Anabolic Pump
    8:15am: 1c oats / 2 tbsp natty pb / 1 tbsp jelly preserve / 1c skim
    1 carb rite bar / 3 PRIME
    12:10pm: 1 Anabolic Pump
    12:25pm: 2 whole eggs / 5 egg whites / 3 slices ww bread / 3 PRIME
    6:20pm: 2 PowerFULL / 3 scoops JACKED
    6:45pm: WORKOUT
    7:30pm: 4 scoops CytoGainer
    8:15pm: 1 Anabolic Pump
    8:30pm: 3 Pork sandwiches
    11:00pm: 2 PowerFULL
    11:20pm: BED


    WORKOUT


    Biceps Workout

    DB Preacher Curls (1-arm at a time): 30 x6 then 4 burns
    Wide Grip Straight Bar Curls: 60x6 then 4 burns
    Rev Grip EZ Curls: 50x6 then 4 burns

    DB Preacher Curls (1-arm at a time): 35x6 then 4 burns
    Wide Grip Straight Bar Curls: 60x6 then 4 burns
    Rev Grip EZ Curls: 50x6 then 4 burns

    DB Preacher Curls (1-arm at a time): 35 x6 then 4 burns
    Wide Grip Straight Bar Curls: 60x6 then 4 burns
    Rev Grip EZ Curls: 50x6 then 4 burns

    DB Preacher Curls (1-arm at a time): 30x6 then 4 burns
    Wide Grip Straight Bar Curls: 60x6 then 4 burns
    Rev Grip EZ Curls: 40x6 then 4 burns

    DB Preacher Curls (1-arm at a time): 25x6 then 4 burns
    Wide Grip Straight Bar Curls: 60x6 then 4 burns
    Rev Grip EZ Curls: 40x6 then 4 burns


    COMMENTS

    Strength: 7/10...no real change as of yet
    Stamina: 7/10..didnt have my workout partner today, so this was a bit less
    Sleep: 8/10...sleep was good and not tired during day today
    Recovery: 5/10...next week will begin real comments here
    Muscle Fullness/Hardness: 6/10...changes next week hopefully...feel a bit fuller though than prior to starting the run
    Overall Mood: 8/10...felt good today especially because sleep was better and i didnt hit that brick wall at all during the day. workout was good, a little less intense but a good day nonetheless

  10. hows this going?

  11. good luck! I love prime at 9-12 caps a day. You should see some nice strength.
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