.:|:. ZB126's Quest for Total Fitness w/LG .:|:. - AnabolicMinds.com

.:|:. ZB126's Quest for Total Fitness w/LG .:|:.

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    .:|:. ZB126's Quest for Total Fitness w/LG .:|:.



    The Game Plan:
    The next 10 weeks or so are going to be dedicated to overall fitness, endurance, strength and speed. My training program is very out of the ordinary for me and is more fitness and athletics oriented than anything I've done in the past. I'm combining compound and olympic lifts with my traditional training and throwing in plyometrics, running and HIIT. I hope I can make it and if I do, this will be quite the transformation!

    Supplementation:
    Aside from my beloved Lipotropic protein and bulk maltodextrin, oat flour and Orange Triad, I will be incorporating the following:
    -Natadrol
    -MMV3
    -Slin
    -Anadraulic State GT
    -GHenerate.
    I'll be running Formadrol with low dosed T-911 to round out the pct and some of my remaining Postal will be thrown in there for good measure.


    Starting Stats:
    Weight: 177lbs
    Waist: 32.25
    Arms: 13.5
    Calves: 15.5
    Thighs: 22.25
    Chest: 41
    Shoulders: 46.75

    Goals:
    Get fit, get leaner, get the endurance up and get stronger! Pretty high goals but I'm going for it!


    Final Notes:
    Thanks to everyone who subscribes, let me know and I'll rep you.

    Diet is gonna be clean, I'm hunting for a job still so I have time to cook and such but I'll keep you all posted if things change drastically or if anything comes up.

    As a company rep for LG, I am more than willing to help anyone out with any questions you have about the supplements I am using or any others we have or even ones I've used in the past from other brands. Just post if its related or shoot me a PM if its gonna take the thread off track

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    Quest for Total Fitness: Day 1

    Dosing:
    -Orange Triad Multi: 2 caps 3x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    Hang Snatch
    -90lbs x 8
    -130lbs x 8
    -130lbs x 8

    DB Single Arm Deads:
    -30 seconds as many reps with good form as possible @65lbs per arm
    -30 sec. as above
    -30 sec. as above

    DB Overhead Lateral Lunges:
    -20lbs each side for 30 sec
    -20lbs each side for 30 sec
    -20lbs each side for 30 sec

    Good Mornings:
    -30 seconds at 45lbs
    -same as above
    -ditto

    Low intensity jog: 1.8 miles

    This was yesterday's workout, today's is gonna be posted soon. Seems like not too much but with about 90second rest intervals this was intense since doing as many as possible in 30 seconds got tiring quick! I felt pretty exhausted by the end, today was similar
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    Quest for Total Fitness: Day 2

    Dosing:
    -Orange Triad Multi: 2 caps 3x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    DB Split Jerk: (weight per arm)
    -25lbs x 8
    -30lbs x 8
    -35lbs x 8

    Cable Single Arm Lat PD:
    -30 seconds as many reps with good form as possible @50lbs per arm
    -30 sec. as above
    -30 sec. as above

    DB Flat Bench Fly:
    -30lbs each side for 30 sec
    -30lbs each side for 30 sec
    -30lbs each side for 30 sec

    Seated Dual Pulley Row:
    -30 seconds at 45lbs
    -same as above
    -again, same as above

    Low intensity jog: 1.6 miles

    Today was better than yesterday, thats for sure. My chest still hurts since I did a normal chest session on Monday so this didn't help much haha. This is a pretty different than I'm used to training wise and the weight is lowered due to the "as many as you can complete in 30 seconds" part but the next phase is going to have 1RM based weights for reps as opposed to this primer phase. Should be good! Plyos are going to kick my ass tomorrow :\
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    subbled
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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    Quote Originally Posted by metroba View Post
    subbled
    good to have you in here!
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    i can haz fitness?
    SFW and GFH
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    in for lulz
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    Hey I will come along for the ride, what is the program your doing called is it a specific structure something we can look up?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    looks like fun. i'm in.
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    Quote Originally Posted by Irish Cannon View Post
    in for lulz
    I think thats what Rob is bringing to the log I've seen his threads, I know all the craziness that goes on in there!

    Quote Originally Posted by MrKleen73 View Post
    Hey I will come along for the ride, what is the program your doing called is it a specific structure something we can look up?
    Its a customized program that focuses on cycling between "phases" of volume or strength training (higher reps with medium, weight and lower reps with higher weight). The values for the weights used are based on rep maxes with the first "primer" being focused on the 20 rep max weight. After that, depending on if it is a "volume" or "strength" phase, the weight is adjusted based on a new max-- 15rep max or 8rep max, etc. After each period is completed once the weight will change for the next phase, so, for instance if I based the lifts on my 8rep max in "Strength 1" then in "Strength 2" the weight will be adjusted to be my 6rep max.

    I did a similar declining volume loading pattern a while back but not with as much variety in my lifts. I did the "German Loading Pattern" that Rob included in the Blueprint 2.0.

    Oh and last thing of note, the lengths of each phase were originally 3 weeks but we shortened it to 2 weeks per phase and reformulated the plan a little bit to fit the cycle and my summer plans better. Also, I threw in plyometrics since I've been wanting to do them for a while and I always do some speed and medium distance running during the summer so I'm gonna have to eat like a beast

    Pretty crazy, huh? I figured I might as well give it a shot!

    Quote Originally Posted by orbitron3000 View Post
    looks like fun. i'm in.
    Thanks man! Glad to have you here!
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    Sounds good to me. I will check out that German Loading Pattern and Blueprint 2.0 to see what I can learn.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Sounds good to me. I will check out that German Loading Pattern and Blueprint 2.0 to see what I can learn.
    If thats you in your profile picture then I think I should be getting advice from you
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    Forgot to mention that I did a recovery lift this morning, still very, very tired. Hoping some caffeine or ASGT will kick me into gear by workout time since I'm going to attempt snatch grip overhead squats

    ...yeah this should be fun
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    in!
    ...GMG760 Version 2.0 ... Back from the dead.
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    Quote Originally Posted by GMG760 View Post
    in!
    sweeet! glad to have my bros in here!
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    sup ZB this is blinky99 from BB.com, good luck on ur stack
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    Quote Originally Posted by amplus1 View Post
    sup ZB this is blinky99 from BB.com, good luck on ur stack
    hey hey! thanks for joining in, good to see you over here man!!
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    Day 3: Dinner



    Sirloin Steak With Baby Red Mashed Potatoes

    The Marinade: (From AllRecipes)

    1/3 cup soy sauce
    1/2 cup olive oil
    1/3 cup fresh lemon juice
    1/4 cup Worcestershire sauce
    1 1/2 tablespoons garlic powder
    3 tablespoons dried basil
    1 1/2 tablespoons dried parsley flakes
    1 teaspoon ground white pepper
    1/4 teaspoon hot pepper sauce

    It tastes incredible.
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    Quest for Total Fitness: Day 3

    Dosing:
    -Orange Triad Multi: 2 caps 3x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    Snatch Grip Overhead Squat:
    -55lbs x 8
    -65lbs x 8
    -85lbs x 8 (damn this is difficult!)

    Low Hang Pulls:
    -30 seconds as many reps with good form as possible @55lbs total (was too light)
    -30 sec. as above but with 145lbs
    -30 sec. as above w/145lbs

    Alternating DB Lunge:
    -35lbs each side for 30 sec
    -35lbs each side for 30 sec
    -35lbs each side for 30 sec

    Machine Leg Curls:
    -30 seconds at 80lbs
    -same as above
    -same as above

    Low intensity jog: 1.8 miles

    Tough day, it feels like its getting so much more intense since my body isn't used to this type of training. Lots of volume, its pretty tiring.... Overall the aggression and motivation is there and I'm set....just tired.

    Figured I'd post my dinner with the recipe since other might enjoy it...probably will do this from time to time if there is anything great I stumble upon and can share with you guys!
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    Thanks Z now I am hungry for steak. OH Wait I have some...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quest for Total Fitness: Day 5 (Saturday)

    Dosing:
    -Orange Triad Multi: 2 caps 3x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    Cable Shoulder Press:
    -40lbs x 30s
    -40lbs x 30s
    -40lbs x 30s (ouch)

    Stability Ball Lat PD:
    -60lbsx per side 30s
    -60lbsx per side 30s
    -70lbsx per side 30s

    Pull Ups:
    -25lbs Assist x 8
    -25lbs Assist x 8
    -25lbs Assist x 8

    DB Bench Press:
    -45lbs x 2 x 30s
    -45lbs x 2 x 30s
    -45lbs x 2 x 30s

    Crosstrainer for 15 minutes

    Took Friday off and got a massage....helped so much with the upper back and lat pain. Saturdays workout was good, felt pretty pumped but my left shoulder is still sore with some movements. Hopefully it will be back to normal in a day or so! If its not all better I'll go easy on it this next week. So far so good! Enjoy Memorial Day guys!
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    Day 6: Lunch



    Rotisserie Chicken With Garlic Mashed Potatoes
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    Quest for Total Fitness: Day 8

    Dosing:
    -Gaspari Anavitei: 3 caps 2x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    Snatch
    -90lbs x 8
    -130lbs x 8
    -130lbs x 8

    Deadlifts:
    -115lbs x 30 seconds
    -165lbs x 30 seconds
    -165lbs x 30 seconds

    Good Mornings:
    -30 seconds at 45lbs
    -30 seconds at 95lbs
    -Same as above

    DB Overhead Lateral Lunges:
    -20lbs each side for 30 sec
    -20lbs each side for 30 sec
    -20lbs each side for 30 sec

    Stationary Bike: 15 minutes

    DAMN I am tired. I'm not logging my morning lifts on here since they are recovery lifts and band work but I am just getting worn out from the volume in this. Hopefully a good night's rest will help fix things now that the holiday weekend is over.

    On a side note, left shoulder is a little sore, makes a little bit of that popping or cracking sound when I rotate it far back. Don't think its injured but being careful still. Possibly dry joints or getting used to being used more often these first few weeks. Also, after longhorns_p's recommendation I decided to get some Anavite to see if it helps with endurance since this program is partly endurance focused. Started it today since I finished up OT yesterday.
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    Sounds good bud! I did 4 weeks of Natadrol and MMv3 and was very pleased, still on PCT now.
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    Quote Originally Posted by zb126 View Post
    Day 3: Dinner



    Sirloin Steak With Baby Red Mashed Potatoes

    The Marinade: (From AllRecipes)

    1/3 cup soy sauce
    1/2 cup olive oil
    1/3 cup fresh lemon juice
    1/4 cup Worcestershire sauce
    1 1/2 tablespoons garlic powder
    3 tablespoons dried basil
    1 1/2 tablespoons dried parsley flakes
    1 teaspoon ground white pepper
    1/4 teaspoon hot pepper sauce

    It tastes incredible.
    Damn, i used to live off steak and potatoes. How i miss that diet!
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    Good stuff Z!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
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    Quote Originally Posted by MrKleen73 View Post
    Good stuff Z!
    Thanks man! I'm hoping some fish oil will help my shoulder! Its creeky haha
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    Sick with tonsillitis....will update when I'm back to normal health
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    Quote Originally Posted by zb126 View Post
    Sick with tonsillitis....will update when I'm back to normal health
    Feel better soon brudda
    ...GMG760 Version 2.0 ... Back from the dead.
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    Feel better Z!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
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    Quote Originally Posted by GMG760 View Post
    Feel better soon brudda
    Quote Originally Posted by MrKleen73 View Post
    Feel better Z!
    Thanks guys. I'm felling a hell of a lot better...my 103 degree fever broke and I'm on a ten day antibiotics regimen. Once its up I'll be back into the gym but it turns out that my gym is closing for renovations for about a month (university gyms ) so I'll be hitting a new place. May change the routines a little but should be able to do most things still at the gym I've been looking at online.
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    Quest for Total Fitness: Day 16 & 17

    Dosing:
    -Gaspari Anavitei: 3 caps 2x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 1: Priming

    Snatch
    -90lbs x 8
    -105lbs x 8
    -105lbs x 8
    -105lbs x 8

    Deadlifts:
    -135lbs x 30 seconds
    -165lbs x 30 seconds
    -165lbs x 30 seconds
    -165lbs x 30 seconds

    Good Mornings:
    -30 seconds at 65lbs
    -30 seconds at 65lbs
    -30 seconds at 65lbs
    -30 seconds at 65lbs

    DB Overhead Lateral Lunges:
    -15lbs each side for 30 sec
    -15lbs each side for 30 sec
    -15lbs each side for 30 sec
    -15lbs each side for 30 sec

    Stationary Bike: 13 minutes

    -------------------Day 17-------------------

    Bench Press:
    -105lbs x 30 sec
    -105lbs x 30 sec
    -105lbs x 30 sec
    -105lbs x 30 sec (so tired!)

    Stability Ball Lat PD:
    -50lbs x 30 sec
    -50lbs x 30 sec
    -50lbs x 30 sec
    -50lbs x 30 sec

    Shoulder Press:
    -35lbs x 2 x 8
    -35lbs x 2 x 8
    -35lbs x 2 x 8
    -35lbs x 2 x 6

    Arm Super Set:
    -Alt Curl DB:
    --35lbs x 2 x 8
    --35lbs x 2 x 8
    -Tricep Pushdown:
    --52.5lbs x 2 x 8
    --52.5lbs x 2 x 8

    Well I'm back into the gym, feeling better, here are the two days up til now, feels great to be healthy again! Will be starting the Natadrol/MMv3/GHenerate this coming week so stats and such to come! (Oh, and tonight's dinner is up next, too )
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    Day 19: Dinner



    Grilled Cedar Plank Salmon with White Cheddar Shells
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    looking good, glad to see u got better,
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    Quote Originally Posted by amplus1 View Post
    looking good, glad to see u got better,
    thanks man, feels great to be able to be active again, almost a week down sick made me feel pretty worthless lol
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    Quest for Total Fitness: Day 21

    Dosing:
    -Gaspari Anavite: 3 caps 2x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 2: Volume

    Snatch
    -90lbs x 8
    -115lbs x 6
    -115lbs x 6
    -115lbs x 6

    Deadlift:
    -115lbs x 10
    -155lbs x 10
    -155lbs x 10
    -155lbs x 10

    Lunges:
    -95lbs 8 per side
    -95lbs 8 per side
    -95lbs 8 per side
    -95lbs 6 per side (christ I was worn out here)

    Back Extensions (weighted):
    -35lbs x10
    -35lbs x8
    -35lbs x9

    Stationary Bike: 15 minutes

    Wow that was intense today, I was sweating like crazy! I'll be introducing the Natadrol and company into my routine in a few days, hopefully it helps because I'm gonna get rocked otherwise!
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    Keep it up bro! Let us know how that Natadrol treats you... I loved it.
    ...GMG760 Version 2.0 ... Back from the dead.
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    Quest for Total Fitness: Day 22

    Dosing:
    -Gaspari Anavite: 3 caps 2x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto
    -LG Anadraulic State 1 heaping scoop Pre-workout

    Phase 2: Volume

    Military Press (Standing)
    -65lbs x 6
    -65lbs x 6
    -75lbs x 6
    -75lbs x 6

    Lat PD:
    -120lbs x 10
    -120lbs x 10
    -120lbs x 10
    -120lbs x 10

    Decline Chest press:
    -135lbs x 10
    -135lbs x 10
    -135lbs x 10
    -135lbs x 8

    DP Row:
    -100lbs x 10
    -100lbs x 10
    -110lbs x 8
    -110lbs x 9

    Elliptical: 15 minutes

    Well this week is higher volume with lower weight and the volume is really feeling good. I'm getting a solid burn, feel really swole and full and all is well. Started up the ASGT again at 1 heaping scoop preworkout, its amazingly good. I'm glad to have had a little stim break so I can make it last longer, but its awesome. I can see why its selling out all over the place. Shoulder is feeling better, too, and I'm just still sore from this workout!

    Anyway, I'm using the weight that is the max for my 12-15 rep range (depending on the lift) this week and will be lowering the reps and upping the weights in the following weeks in both phases. Feels great!
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    Quest for Total Fitness: Day 23

    Dosing:
    -Gaspari Anavite: 3 caps 2x per day
    -LG BC+EAA 3 scoops, intra workout
    -Lipotropic protein post workout, 1.5 scoops w/50g malto

    Phase 2: Volume

    Yesterday was an off-lifting day. I did plyometrics instead-- tried the P90X Plyo workout. In case you aren't familiar it consists of sets of the following with each exercise going for 30 seconds except the last which is a minute. Then the set is repeated before you move on to the next one. Found the list on another site so I copied it over here instead of retyping it. The video version is great because it really did pace me with this.

    -Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
    -Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
    -Jump knee tuck. jumping lunge, leapfrog squat, twist combo
    -Rock star hop, gap jump, squat jack, military march

    So.....Got through 41 minutes of it with only one pause towards the end and had to stop from exhaustion. That thing is killer. I'll probably keep doing it since it seems pretty damn good and it would throw some variety into my week/routine.
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    Today is the day! Day 24--added in Natadrol today at 6caps/day and GHenerate at 5sprays 2x a day. Will ramp the dosage up to 6sprays 2x a day slowly and the Natadrol up to 8/day over the next week or so.
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