Lean Gains with USPlabs and PES

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  1. Day 51
    I woke up today, had a big breakfast, and was in the gym an hour later to work legs. I went into today's workout hoping to match last week's lifts considering the unusual increase in performance I had. All the squat racks were taken so I killed some time with 4 sets of pull ups and 3 sets of heavy machine crunches. I was able to push through an extra rep with last week's heaviest squat on 2 of my 3 final sets. I was happy with the slight improvement since I had a 20lb increase last week. I couldn't fit leg press into my previous leg day but reps were up since I last did them. Leg extensions were +5lbs but I had to dig extremely deep to pull it off. I also got in 11 sets of various calf exercises and finished with 2 sets of hanging leg raises. By the time I left I could barely walk and felt slightly nauseous. I'll take that as a sign that I gave it my all.

    I still felt a little bloated this morning but not as much as yesterday. I started dissecting all my food and supplement intake and came up with a possible cause. The only change I've had in the last week was a switch in pre workout supps. I ran out of Jack3d and was using other formulas from my stash. The 2 that I used this week were WYKED (sample) and Lit-Up. Both of these contain some DAA. Perhaps that's the reason for my slight increase in bloat. I don't remember experiencing this in the past but it's all I could come up with either way. I'm going to hold off on these for the rest of the log and will use my Craze or Focus XT if I feel its needed. Another new happening is slight DOMS in my triceps. I haven't felt this in a long time but I enjoy it. I credit this to the addition of heavy incline DB extensions yesterday. Tomorrow will be a day full of rest and relaxation. Entering the homestretch of the stack I'm really focusing on keeping determination high and finishing strong.
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  2. Day 52
    No gym today. I spent most of the day resting up and I'll be ready to go tomorrow. My calves are a little sore today which doesn't happen too often. I've been trying to work them every way possible because they aren't very impressive. Other than that there's not much new to report. No weigh in today and I'll probably hop on the scale tomorrow.
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  3. I re-read the first post of your log when you said that you were struggling to lift weight that you could lift when you were 14, how long did it take you to build strength back up?

    I just ask cause I'm always in the debate trying to see if people grow off a lighter weight with higher reps or if 6-12 reps heavy as possible with proper control would bring more/or better quality gains. What are your thoughts?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  4. Quote Originally Posted by AaronJP1
    I re-read the first post of your log when you said that you were struggling to lift weight that you could lift when you were 14, how long did it take you to build strength back up?

    I just ask cause I'm always in the debate trying to see if people grow off a lighter weight with higher reps or if 6-12 reps heavy as possible with proper control would bring more/or better quality gains. What are your thoughts?
    At first it was a real struggle no matter what approach I took. I spent the first month stuck with very little progress. It was hard because my previous maintenance calories had to be thrown out the window. I kept increasing them over a couple months time and my strength started following. Once I finally nailed the new diet down strength gains started being pretty consistent. I've kept the reps on the lower end the entire time except for a couple deload weeks. 10 reps is usually as high as I'll go for any exercise. I actually keep most of the isolation lifts in the 7-10 range. For compound lifts I stay around 5-6 reps after a warm up set or two. It's been working out, and the weight and strength are still progressing. At this point my bench, squat, and deadlift have all at least doubled since I first got back in the gym. I still have a ways to go but I'm in a much better position than I thought I would be after the first couple months. I used the lower rep approach the first time around too. My training was always more focused on strength than size. That's always been more of a motivating factor for me. Size was just a nice bonus that came along with it. I've been slowly moving more towards bodybuilding over the last 4 years of training but I'm still addicted strength gains. I think if you're eating right for your goal, and punish your muscle one way or another it will grow regardless of rep range (to an extent).
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  5. It looks like the last page of the thread vanished. There were quite a few posts that can't be recreated, but I'll try to at least throw up a review of yesterday's workout and thoughts.
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  6. Day 53
    (deleted content summary)

    I worked chest and triceps. Weight was up 5lbs on both flat and incline BB bench. I added weight to incline flys and cable crossovers while maintaining good form. I continued to put more focus on my upper chest and its starting to fill in. I supersetted tricep v-bar/rope pulldowns and kickbacks using last week's weight with reps added on all 3. I Finished with weighted/bodyweight dips where weight and/or reps were added with each set.

    I weighed 198lb (+6 overall). I've been in a great mood the last few weeks. I can't say that the supplements have any direct impact on how I feel but I haven't felt this good in a while.

    Hopefully the thread gets corrected and I can edit this post into today's current update later.
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  7. Day 54
    I had to break from my normal Tuesday routine due to time constraints. I had a shortened workout consisting of bicep, ab, and calf exercises. Normally today would be back and bi's, but back work will be moved to Thursday this week. I had decent improvement with my bicep focused lifts which was expected not having all the back exercises mixed in. I started with some chin ups to warm up, and was +1 rep with each of 3 sets. I'm always glad to see improvements with chin and pull ups as I find them a good way to gauge my overall upper body strength. BB curls were up 5lbs and reps were maintain on 3 out of 4 sets. I went up 5lbs on my last 2 sets of seated DB curls and 10lbs on the last 2 of preacher curls. For calves I did 3 quick sets each of standing and seated raises. I finished with abs by doing 3 sets of hanging leg raises followed by 2 sets of heavy machine crunches. I felt like I got a good amount accomplished for the time allowed.

    I checked my weight again because it's been known to spike on Monday (after Sunday's day off) just to drop back down on Tuesday. It happened again for the third consecutive week and was around 197lbs (+5lbs overall) this morning. My short term goal is to hit and maintain 198lbs in the next week. I'm having a hard time telling if I've leaned out any further over the last couple weeks, but I don't see any additional body fat. At this point it seems nearly impossible for me to gain any fat while running this stack. I might move the calories up a little more (100-200) starting tomorrow in a last effort to squeeze out another pound before the log is over. After a quick count, it looks like I have 8 days left of Compound20. I have the ability to go a couple days past the 2 month mark due to my reduced dose waiting for the second bottle to arrive. I have plenty of Erase Pro left since I spent some time dosing EOD.
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  8. Nice updates bro! Staying 5 plus pounds up is amazing being you aren't gaining any fat. Glad this stack helped you so much!
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  9. Quote Originally Posted by LiveToLift
    Nice updates bro! Staying 5 plus pounds up is amazing being you aren't gaining any fat. Glad this stack helped you so much!
    Thanks man! Yeah, when I take into consideration that I look leaner than when I started, the 5lbs seem pretty impressive. I'm more than happy with what I could get out of it at this point. I'm still gonna try and get a little more.
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  10. Day 55
    I had a solid shoulder workout this morning. There was progress with everything that I did the previous week. BB military press was up 5lbs and done without much difficulty. I decided to give a 3 sets of behind the neck press a go which I hadn't done in over 7 years. I injured my shoulder beyond full repair (without surgery) playing hockey and have to be careful with certain exercises. My collarbone sticks up a little on my right side and I can actually bounce it up and down without much pressure. It went much better than expected and felt great to do them again. DB press had an additional rep on 3 of 4 sets. I feel like I could have done more without being somewhat fatigued from behind the neck press. I was +15lbs with BB shrugs and +5lbs with upright rows. I did rear delt machine flys for the second week in a row with 2 extra reps really focusing on muscle contraction. I finished with supersets of front, lateral, and seated (bent over) lateral raises. Overall, I felt like it was a great workout and left satisfied.

    I noticed today that striations in my shoulders are starting to show more. It's not very prominent, but I can still see some. I'm a little surprised that I haven't experienced any joint discomfort since going back to daily Erase Pro. I'm sure Super Cissus has helped with this, but I still expected some. I ended yesterday with about an additional 200 calories and I expect to do the same today. I'll probably check my weight again in the next few days.
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  11. Day 56
    I only got about 5 hours sleep but I felt good enough to hit the gym. I worked back and most exercises had good improvement. I started my routine with pull ups. The first and last set were done with bodyweight and I had a 2 rep increase on both sets. I was pretty excited about this because I can't remember the last time I had more than a rep improvement with these over a week's time. Weight was kept the same for 3 weighted sets, but I was +1 rep on each. Deadlifts were a major disappointment. I maintained weight and reps for 4 sets and lost a rep on my final set. I had trouble holding my grip (no straps) much more than I normally do. I'm not sure if my lack of sleep had anything to do with the failure, but I wouldn't think so because everything else went great. BB rows were started 10lbs heavier and +15lbs total on my heaviest set. These felt great after the horrible deadlifts. Lat pulldowns (wide grip) were +5lbs and seated cable rows were +10lbs on their heaviest sets. I threw in 3 sets of v-bar lat pulldowns with the extra time from working back alone today. I couldn't remember my previous weight for these, but I'm sure I did more than the last time they were performed. I finished up with 2 sets each of machine and bodyweight back extensions. Even without any deadlift progress I felt good about the workout overall.

    I had a couple noticeable physical changes today. One was that I'm starting to break out a little on my shoulders and I have a pimple on my face. I thought it was a little weird this far into the run, but it happens occasionally anyways and I'm not worried about it. The other change was an increase in vascularity on my the top side of my forearms. It's not something I normally see and it was pretty prominent for a couple hours post workout. I didn't get around to weighing myself this morning and I plan on it tomorrow. Calories have been up the last 3 days so I'm curious to see if its had an impact. Despite eating more recently I actually felt leaner today than I have in about a week. I think its because the slight bloat I was experiencing seems to be gone.
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  12. Day 57
    Thought about taking today off since I skipped a usual rest day, but I've been enjoying my workouts too much. I had a decent arm workout with some progress on everything. A few exercises had rep increases and others I went up in weight. Close grip bench had an extra rep on my 3 heaviest sets. I made a last minute decision to do a few sets of reverse grip bench. I thought it might feel awkward after not doing them in years but it went smooth. I had a strength coach that was big on these and I used to do it quite often. I'm going to keep these in my routine for tricep development and to help build my upper chest (which is lacking). I noticed I was getting a few weird looks while doing them just as I had sometimes in the past. I was +2.5lbs on single arm cable curls and +2 reps with hammer curls on the heavy sets. I did incline DB extensions for the second week in a row and had an additional 2 reps with each set. I ended my workout with supersets of weighted dips (focusing on triceps) and 21's to finish off my arms. The dips were +10lbs and 21's were kept the same.

    After eating an additional 200-300 calories the last few days my weight is still stuck at 197lbs. I was expecting to see it start to have an impact. Today is only the fourth day since the increase so maybe things will change. I do however think I'm seeing a little tightening in my shoulder and chest area. About an hour after my workout I could see a couple veins creeping up from my biceps into my shoulders. The shoulder vascularity was minimal and not very prominent. My joints were a little achy this morning which I expected to eventually happen with dosing Erase Pro everyday. At this point its not a concern.
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  13. So u gained 7 pounds or so in 50 days?

    Have you seen body fat fluctuations?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  14. Quote Originally Posted by AaronJP1
    So u gained 7 pounds or so in 50 days?

    Have you seen body fat fluctuations?
    I started at 192lbs, so right now I'm up about 5lbs. I've been stuck there for a while. Body fat looks like it went down in the first month and I think it's stayed pretty consistent since. I keep eating more trying to squeeze out another pound which I hope doesn't add any fat these last few days. I'm pretty sure I'll finish leaner than when I started either way.
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  15. Day 58
    I worked out this morning for the first time without BCAA's in really long time. I don't think it had any impact on my performance but it was weird sipping from my shaker and not getting any flavor in return. I got a great deal on some and they'll be arriving Monday. Today's workout was legs and it was another solid performance. My leg strength has been progressing great especially the last month or so. After a couple warm up sets I managed three extra reps with last week's heaviest squat. I added 10lbs to the final two sets and matched the previous week's reps. Leg press started with extra reps and finished 10lbs heavier as well. I started leg extensions 10lbs heavier, but had to dig really deep complete the final rep of the last two sets. For calves I did multiple sets each of standing, seated, and machine raises/extensions. I finished my workout with 3 sets of cable crunches.

    I stopped to grab a few protein bars on the way home from the gym and the store clerk commented on the vascularity in my forearms. There's been visible veins on the top side of them off and on for the last few days. Calories continue to be up for the fifth straight day. I'm going to weigh in tomorrow and feel like I might have finally added a little more weight. My joints are still a little tight, but haven't worsened. I'm perfectly comfortable working out with them in their current state and think I'll be able to finish the log dosing Erase Pro everyday. I have 4 more days worth of Compound20, so I'll be finishing up on Wednesday.
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  16. 5 lbs is awesome in two months or less man! Glad to hear your strength is still climbing bro. Sucks to hear this log will end soon!
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  17. Quote Originally Posted by LiveToLift
    5 lbs is awesome in two months or less man! Glad to hear your strength is still climbing bro. Sucks to hear this log will end soon!
    Thanks man! Yeah I'm definitely happy with the 5lbs, but I think I was already up 4lbs at the halfway point so I started to expect more. The changes in strength and overall appearance are more than expected. I'm really enjoying this log, but I'm excited for the upcoming one too. I can't decide if I should switch it up a bit and log the workouts in a standard/formal way. Either way this stack has worked out great and I hope it continues with the next one.
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  18. Day 59
    A lot of rest today. I don't feel rundown, but I know its needed. Calories are still up and possibly having an impact. I weighed 197.6lbs this morning after almost a week of increasing my surplus. I expect to end up in the 198lb range by the end of the log, however I'm not concerned about falling short. The overall changes in appearance and strength or more than I could of asked for. As of now my body fat appears to be the same over the last week despite the extra calories. I'm going to stay consistent with my diet/training and hopefully that doesn't change. I'm looking for the good workouts to continue over the next few days and strength to keep progressing.
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  19. Day 60
    I had some stomach pain last night for some unknown reason. It was probably something I ate, but I'm not sure. Either way, it kept me up for a while and I got about 4 hours of sleep. I felt better, but tired this morning heading to the gym. I went in to work chest and triceps. I started out with flat BB bench and it was a disappointment. I lost a rep on the first and last working sets with last week's weights. I was pretty pissed about the drop in performance. I'm not sure if it just took me longer to get going with a lack of sleep, but there was progress with the rest of my lifts. Incline BB bench had 5lbs added and then an extra rep (still +5lbs) on the last 2 sets. Incline DB flys had a couple reps added with ease and cable crossovers had the same result. I've been sticking with low pull crossovers lately for upper chest development. I did 4 supersets of heavy v-bar/light rope pulldowns and DB kickbacks for triceps. I went up 10lbs with v-bar and 5lbs with rope. I finished with weighted/bodyweight dips. I managed 2 extra reps on all sets of each compared to last week.

    I'm probably going to hold off on checking my weight until Wednesday. That will sadly be my final weigh in and the end of the stack. I'm still getting in the extra calories and I don't see any additional fat added at this point. It's looking like I'll be able to finish, up in weight with a little drop in fat. Hopefully I get a good amount of sleep tonight and can avoid a rough start tomorrow.
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  20. Quote Originally Posted by breezy11 View Post
    Day 60
    I had some stomach pain last night for some unknown reason. It was probably something I ate, but I'm not sure. Either way, it kept me up for a while and I got about 4 hours of sleep. I felt better, but tired this morning heading to the gym. I went in to work chest and triceps. I started out with flat BB bench and it was a disappointment. I lost a rep on the first and last working sets with last week's weights. I was pretty pissed about the drop in performance. I'm not sure if it just took me longer to get going with a lack of sleep, but there was progress with the rest of my lifts. Incline BB bench had 5lbs added and then an extra rep (still +5lbs) on the last 2 sets. Incline DB flys had a couple reps added with ease and cable crossovers had the same result. I've been sticking with low pull crossovers lately for upper chest development. I did 4 supersets of heavy v-bar/light rope pulldowns and DB kickbacks for triceps. I went up 10lbs with v-bar and 5lbs with rope. I finished with weighted/bodyweight dips. I managed 2 extra reps on all sets of each compared to last week.

    I'm probably going to hold off on checking my weight until Wednesday. That will sadly be my final weigh in and the end of the stack. I'm still getting in the extra calories and I don't see any additional fat added at this point. It's looking like I'll be able to finish, up in weight with a little drop in fat. Hopefully I get a good amount of sleep tonight and can avoid a rough start tomorrow.
    Down on flat and up on every other lift? Guess thats a fair trade lol. Nice update man.
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  21. Quote Originally Posted by LiveToLift

    Down on flat and up on every other lift? Guess thats a fair trade lol. Nice update man.
    Thanks man. I'm not sure what went wrong there. I think it pissed me off enough to wake/sack up and finish strong.
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  22. Quote Originally Posted by breezy11

    Thanks man. I'm not sure what went wrong there. I think it pissed me off enough to wake/sack up and finish strong.
    Sounds like it bro, you crushed all your other lifts.
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  23. Day 61
    I worked back/biceps this morning and made some type of progress with everything. I started out with chin ups and was +1 rep on each of 4 sets. Deadlift weight was kept the same, but I was able to get an extra 2 reps on my heavy sets without sacrificing form. I had a much easier time holding my grip this week, but I think I'll need to start using straps if I add a little more weight. BB rows, lat pulldowns (wide grip), and seated cable rows all had at least 2 reps added. I moved up a decent amount of weight with all of these last week, so I approached them with a goal of adding reps and/or perfecting form on the final reps. BB, DB, and preacher curls were all up 5lbs since I last did them. I did 2 sets each of hanging leg raises, machine crunches, and cable crunches for abs and finised with bodyweight back extensions.

    Tomorrow will be the final day of my Compound20/Erase Pro run. Results have been great, so I'm sad to see it coming to an end. I've continued to keep the calories up and I'll get my final weight in the morning. I'm looking to finish strong with a solid shoulder workout tomorrow.
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  24. Great log brother!

  25. Quote Originally Posted by rome32
    Great log brother!
    Thanks man! It's been a great run. The Compound20/Erase Pro combo has definitely exceeded my expectations and I'll be using them again.
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