Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.
- 05-15-2011, 08:12 PM
Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.
Ok, so as you may or may not know, I opted to join the competition for Primordial's 30 day stripping challenge. (Have pics on page 4)
Primordial Performance 4-week contest for FREE AndroMass!
I am gonna be stepping up my usual weight loss efforts for this (which are archived here:
Big boy needs to strip out, here's the plan, plz review and critique.
and bringing to bare the power of what I am calling the Trifecta (Taurus Nutrition, PES and IForce) Stack.
But lets be honest, all the sups in the world won't do crap with out a good diet and work out routine. I will continue to run a 4 day split (upper/lower, off day, upper/lower), restrict the daily intake target just a bit tighter (2500-2700 on lifting days, under 100 carbs every day, 220-275 protein grams) and about 2400 or less on non lifting days. I am also going to step up the cardio form 3x to 4-5x/wk. This will at times mean split sessions with morning cardio before work and lifting after. Will use a combo of HIIT and endurance cardio.
Now to the sups:
Taurus Nutrition's Wyked for PWO (2 scoops on Cardio days, 3 on lifting days). Logged this stuff for them and loved it:
Taman's getting wyked baby!
Quickly became my fav PWO, bought a refill.
Pair that along with their DA-HCG taken as directed to help keep the test flowing and make the most out of the iron efforts. Got enough of this for 8+ weeks
Then we throw in 30 days worth of Alpha T-2 (2 pills am on empty stomach, 1 more in the afternoon) to help in the fat reduction and loss for the contest itself. Top that? Sure, how about we keep away the nasty influence of estrogen with 8 weeks of Erase(2 pills am on empty stomach, 1 more in the afternoon) for another angle on fat reduction.
And to cap it all off, we are gonna do a 6-8 week Iforce ECDY run. Got enough (2 90 cap bottles) for 20 days of 3 caps and 30 days at 4/day. (which reportedly helps increase strength, is anabolic and also aids in leaning out.) I may just stay at 3 if I like what it is doing. All ECDY will be consumed after a minumum of 25, more likely 50g protein.
The overall goal is to reduce the fat while hopefully maintaining if not gaining some strength.
275 pounds, estimated BF: 19% (via 3 pt caliper estimate)
Current Maxes: DL 375, Squat 405, Flat Bench: 280X2
Started taking the sups on Friday (5/13/11), lets rock this!Recoverbro
- 05-15-2011, 08:16 PM
Here to cheer you on fella! You got this!
05-15-2011, 08:33 PM
05-16-2011, 06:35 AM
05-16-2011, 09:15 AM
Gonna repost yesterdays info and work out here as it is part of the time frame for this log and also so I do not have to repeat the "deload week" explanation."
Day 1, wk 9 (deload week)
2:20 – 3:15 p.m.
Total duration: 55 Minutes.
Notes: Was starting to feel a little beat up, joints achy etc, so decided it was time for a deload. Instead of taking a week away from the iron and just hitting cardio, I have opted to lower volume a bit by dropping some weight.
Today, we tried to keep it intense by incorporating Compound and opposing sets. Focused on form, good mind muscle connection and slow tempo with emphasis on negatives.
Decline Bench+ 190-/8/8, 210/8
Flat DB Press110-/10/10, 130/10 (wgt = db wgt x2)
BO BB Row+ 140-/8, 150-/8/9
Triangle PD 220-/10,250-/10/10
Assisted dip + 195-/12, 205-/12/12
Ham Curl 40-/15, 50-/15/15 (wgt = db wgt x2)
St. Bar Cable Curl+ 85-/15, 100-/15
St Bar Tri PD 85-/15, 100-/15
Seated OH DB Press 90-/15/15 (wgt = db wgt x2)
Db Lat Raise 30-/12/12 (wgt = db wgt x2)
Wrapped it up with 40 minutes of 5 stage hills cardio, 305 cals burned.
Dietary info for today: 2592 in (107 [minus 29 fiber]= 78 carbs, 263 protein, 119 fats) with an estimated burn of 4324 for a deficit of 1732.
Not sure if it is the DA-HCG, the Erase or the ECDY or the combo of them all, but today I am noting an upswing in both mood and energy levels. I am generaly confident, but at this time I would say I am bordering on arrogant/****y. There is also a definitive increase in libido, thought I had "outgrown" the morning stiffy although I would at times wake up a little "heavy", these last two mornings things have been at "full attention.".
05-16-2011, 09:17 AM
Probably a sign of good DAA...
05-16-2011, 09:27 AM
05-16-2011, 09:49 AM
05-16-2011, 10:49 AM
05-16-2011, 10:51 AM
05-16-2011, 02:47 PM
05-16-2011, 04:10 PM
05-16-2011, 08:32 PM
Ok, hit some HIIT Tonight. 15X40/20 cycles then coasted to an even 25 minutes. 210 calories burnt.
Dietary for today: 2324 in [88 minus 15 fiber] = 73 carbs, 238 protein, 110 fats) with an estimated burn of 3764 for a deficit of 1440.
05-17-2011, 08:24 PM
Day 2 wk 9 (Deload day 2)
Duration : 55 minutes
Notes: 4 minute warm up before lifting, continued to use opposing and compound sets to bring the intensity despite going light.
Opposing set (warm up sets are not recorded)
Dead lift - 225/10, 245 /10/10
Hack Squat 230/8, 230 / 10/10
(Pumps were painful from this)
Leg Press - 320/12, 370/12/12
Back Hyper extension BW/12, 45/12/12
Standing Calf Raise -120 /20/20/12
Seated Calf Raise - 120 /20/20/12
(Nasty cramps, tried to push through them)
Dietary info for today: 2672 cals (96 [minus 19 fiber] = 77 carbs, 260 protein, 139 fats) with an estimated burn of 4195 for a deficit of 1523.
Tomorrow, "Tale of the tape" and pre-work cardio.
05-18-2011, 08:01 AM
Today's tale of the tape: Weight - 271.6, down another 3.4 pounds. Waist 43.5, another 1/4 inch gone. 50.4 pounds in all and 8 inches of the waist since we started ( Meaning late December.)
05-18-2011, 11:40 AM
05-18-2011, 11:47 AM
Started today with 10gram BCAA, 2 alpha T2, 2 scoops of Wyked and a scoop of DA-HCG with about 3 cups of coffee on an empty stomach for fasted pre-work cardio. STIMMED is not the word!
Anyways, 35.5 minutes, variable resistance (60/80/100% resistance) 260 cals.
05-18-2011, 11:57 AM
Well done, keep it up! What's your goal weight or overall health target?
05-18-2011, 01:24 PM
05-18-2011, 09:10 PM
Dietary info for today: 2303 cals (97 [minus 17 fiber] = 80 carbs, 237 protein, 106 fats) with an estimated burn 3758 for a deficit of 1455.
05-19-2011, 09:01 PM
Day 3, (Deload) Week 9
Duration: 65 minutes
Notes: Started with 4 minute on eliptical for warmup. Continued to go light and us compound and super sets to crank up the intensity.
Assisted Pull Up 185 10/10/10 (body weight +shoes etc minus assist weight)
Magnum Lat Row 120 10/10/10
Flat Barebell Bench 185 - 10/10/10
Inc DB Press 110 10/10/10 (55'sX2)
Seated OH BB Press 100 12/12, 110-15
DB Front Raise 20 12, 24 12, 30 15 (DB wgt X2)
2H OH DB Ext 55 12/15/20
St. Bar Curl 60 12/15/20
Seated Alt DB Curl 50 15/15 (25's X2)
EZ bar skull 65 - 15/15
Finished with 10X 50/40 HIIT then coasted for to an even 21. 150 cals.
Dietary info for today: 2669 in (102 [minus 19 fiber] = 83 carbs, 278 protein, 129 fats) with an estimated output of 4364 for a deficit of 1695.
Tomorrow, early morning cardio, legs after work.
Some things I have noted from this stack:
1) Energy continues to be good
2) Aggression in the weight room is good.
3) Sleeping better, usually wake up 2-3 times a night(briefly) but have only been getting up once about 1:30, then sleep till 6. I can live with this.
4) Libido is a bit too good. (Not getting into it, but if ya have been there, you know what I mean.
05-20-2011, 09:53 AM
Ok, this mornings cardio efforts were a cluster F. WTF is the point of having a cardio machine sign up board if some ass wipe is gonna take the machine you wanted when you are signing up. GRRRRRRRRRRRRRRRR. I was like "no big deal, there is another one just like it." Unfortunately, all tracking meters on it were screwed, think that batteries were dead. I should have said something, but hell, I don't always sign in my self and did not seem worth the fuss (yet I sit here passive aggressively beatching )
Anyways, jumped on the treadmill instead, did 7 minutes and was like "Damn, no calorie meter" so I went to a stationary bike- 13 minutes, 60 supposed calories (+getting acquainted with the damn program) 60 cals. Grand estimated total: 107 cal burned, less than half of what I was expecting from an anticipated 35 - 40 minute session.
What's done is done I guess. Compound/opposing sets for legs tonight. Maybe I will break my rule and do more cardio after leg work out since I am going light this week.
05-20-2011, 07:58 PM
Day 4 (Deload) week 9
Duration: 45 minutes
Notes – continued to go light and use opposing sets to bring the intensity tonight. After a week of this, I am getting hungry for some low rep/high weight action.
(opposing set) Does not include warm ups.
Squat 245 -10, 255 – 10/10
Lying Hamstring Curl 60 – 12, 70 - 12/12 (slow reps)
Romanian DL 185 – 10, 195 – 10/12
Leg Extension 120 – 15, 140 – 12/12 (slow reps)
Leg Press Calf Ext 410 – 20/20/20
Did some random wrist curls as the above went very quickly and I tend to ignore my forearms.
Due to things going cruddy this morning with the pre-work cardio, I went ahead and did some more after leg work out. Variable
resistance (60%, 80%, 100%) for 27 minutes – 200 cals.
Dietary for today: 2576cals in (98 [minus 22 fiber] = 76 carbs, 255 protein, 130 fats) with an estimated burn of 4251 for a deficit of 1675.
Tomorrow I am going with the little guy for a camp out with the Scouts, will try to be disciplined, maybe pack some protein shakes pre-mixed and take a cooler and some peanuts nd jerky.
05-22-2011, 08:26 PM
Day 1, wk 10
Notes: Started with a 5 minute warm up.
250 -4, 260 2, 280 -1+1(FR), 290 1(FR), 210 10, 140 - 20
(No spotter till I hit 275), got 290 up about 3-4 inches and stalled which is weird as I usually die with bar on my chest.
2)Bent Over BB Row - 205 7/7/8/7
3)V bar Pull down - 190 7/7
4)Assisted Dip - 230 12, 240 10, 250 4 (bw + shoes etc minus assist weight)
5)2H OH DB Ext - 65 12/12/12
6)Hammer Curl - 45 8/8/8/8 (even sets left, odd sets right)
7)Concentration Curl - 40 6/6/6/6 (even sets left, odd sets right) focused on form, slow reps.
8)Straight Bar Cable Curl 115 10/12
finished with 35 minutes of 5 stage hills profile cardio, 275 cals, came home and mowed (push and rider)
Dietary for today: 2489 in (87 [minus 22 fiber] = 65 carbs, 243 protein, 122 fats) with an estimated burn of 4798 for a deficit of 2309.
05-22-2011, 09:46 PM
05-23-2011, 06:04 AM
05-23-2011, 04:37 PM
05-23-2011, 08:37 PM
Had to skip after work cardio tonight, got caught up in some stuff at work, gonna do a double tomorrow, AM cardio, PM deadlifts etc.
Dietary for today: 2553 in (96 [minus 20 fiber]=76 carbs, 225 protein, 137 fats) with an estimated burn of 3570 for a deficit of 1017.
05-23-2011, 10:03 PM
05-23-2011, 10:08 PM
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