Taman heading for summer with PES/USP/Finaflex

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  1. Taman heading for summer with PES/USP/Finaflex


    Special thanks to the great folks of USP Labs, PES and Finaflex for this opportunity. Am looking to get the leanest I have been in years heading into the summer while still maintaining and hopefully increasing strength and mass.

    I will be dosing USP labs' Compound 20 (2 caps 2x/day, Prime (2 caps 3x/day), PES' Erase Pro (1 cap am) and Finaflex Pro Xanathine at 1 cap 2x/day . Also in the mix will be USP Labs Modern BCAA (8/1/1 Ration) chugged with 2-3 scoops of Jack3d to pre-work out. I will also be ingesting another 12-18 grams of RecoverPro (4/1/1) intra workout.

    As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 2700 or under cals on lifting days (usually run about 2550) and under 2200 cals on burn days (usually about 1900 in reality.) Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.

    I had been running a 5/3/1 variation for damn near a year and started not only stagnating, but even losing ground on some lifts. Tomorrow will be day one of a 5x5 program provided to me by our own Copycat (Thanks bro, HIGH FIVE ) Should look a little something like this:

    Perform the exercises as straight sets, completing all the prescribed sets for one move before going on to the next. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week. If your 1RM is 300 lbs, a set that calls for 65% of it will be done at 195 lbs. The loads will increase as follows:

    Wk 1: 65% of 1RM
    Wk 2: 75% of 1RM
    Wk 3: 85% of 1RM
    Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
    Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.

    Lifts...

    Day 1:
    Squat 5x5
    Power Clean 5x5

    Split Squat 3x6 (each leg) (or alternative)

    Hanging Leg Raise 3x As many as possible

    Day 2:
    Bench Press 5x5
    Dips 3x As many as possible
    Bent Over Row 3x8-12
    Pull-ups 3x As many as possible
    Side Bends 3x8-12 (each side)

    Day 3:
    Deadlift 5x5
    Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
    Back Raise 3x8-12
    Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)

    Day 4:
    Overhead Press 5x5
    Incline DB Press 3x8-12
    Tate Press 3x8-12
    One-arm DB Row 3x8-12 (each side)
    Hammer Curl 3x8-12

    About 2 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some stretch work provided by a super dude to help in this endeavor (you know who you are )

    Anyways, here are my staring training max's for the big 5 (Squat, Power Cleans, Deads, Bench, Standing OH BB Press {full ROM, no cheap **** here}

    Back Squat - 350

    Power Cleans - 205 (basically guess work, figured I could handle 5x5 at 135 for week one)

    Deads - 380 (Had hit 400x2 in January, has been going down hill ever since)

    Bench - 270

    OH BB Press - 205

    I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.


    Some starting points: Yesterday I was 261 with a 40 inch waist, 41 at the navel. Took a cheat day today (Which with IF, I don't feel a need to do very often)


    Starting pics:

    Name:  4-7 back.jpg
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    Let's do this!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro


  2. Good looking log
    I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." -Muhammad Ali
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  3. In bro
    ...::: Olympus Labs Representative :::...
    Crossfit - DEMIGOD -

  4. Have a great run!
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  5. Wow you have come a long way dude, now I can see you are extremely large boned so you are always going to be a big boy...you can see that you're taking shape though.
    Unremarkable is no way to go through life... Doug
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  6. Quote Originally Posted by Jonbero View Post
    Good looking log
    Quote Originally Posted by runner_79 View Post
    In bro
    Quote Originally Posted by strategicmove View Post
    Have a great run!
    Welcome aboard gents!

    Quote Originally Posted by DreamWeaver View Post
    Wow you have come a long way dude, now I can see you are extremely large boned so you are always going to be a big boy...you can see that you're taking shape though.
    Yeah, baring HIV or cancer, I will always be a "big boy". I have also resolved that that does not mean I have to be a "fat boy."
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  7. Quote Originally Posted by taman6886 View Post
    Welcome aboard gents!



    Yeah, baring HIV or cancer, I will always be a "big boy". I have also resolved that that does not mean I have to be a "fat boy."
    Yah, it's hard to the bigger boned guy to get the look of a bodybuilder but there is no reason you can't be lean and look great... My son is like you so I am familar with the body type.
    Unremarkable is no way to go through life... Doug

  8. Today was day 1 of the new 5x5 program. Overall it went well. more details top follow.
    5:40-6:30 Week 1 (65%)

    Squat 5x5 At 225 (getting better depth here)

    Power Clean 5x5 @135 (went well, we'll see what happens in the weeks to come)

    Split Squat 3x6 (each leg) (or alternative) For these, I did 2 reps with left foot with 30's, then dropped to 20's and then figured out I just need to work on getting the form down for now. This is not an easy move at 260. Will have to keep working at it til the mind-muscle link is grooved in.

    Hanging Leg Raise 3 sets (20/15/15)

    Despite the fact that this was a fairly light day, the intensity was good and I was sweating my ass off. Gotta love that.

    Fed from 12-8. 2509 cals (119 carbs, 222 protein [plus 34 g bcaa], 130 fats) with an estimated burn of 3950.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  9. Dang you have made some big changes. Super proud to follow along and see you kill it.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  10. Quote Originally Posted by Onlychevy6 View Post
    Dang you have made some big changes. Super proud to follow along and see you kill it.
    Super proud to have you push me to my man!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  11. Yeah right on to the next! I'm in bro.
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  12. I'm in bud....

  13. Nice I'm in for this buddy.

  14. Woots. more of muh bro's in da house!

    4/10/12 Day 2, wk1 (65%)
    5:10-5:50

    Bench [email protected]

    Dip (Body weight) 10/10/9

    BO Row (been about a year since I did these.) 185x8/10/10

    Assisted Pull Up (Estimated BW+clothes of 265 - 65 =200) 7/8/7

    Side Bends 3x10 (did not go real heavy here, my sides are thick enough as it is)

    Finished it off with 32 minutes of cardio for 239 cals.

    Fed from a little before 12 till 8.2633 cals (197 carbs, 220 protein [plus 32g bcaa], 114 fats) with an estimated burn of 4100.

    Not sure if it is the C20 or the Pro X, but I am sweating like a beast dripping very quickly into the work outs. I love that. I do have an almost sick (like I am fighting something off) about 1-2 hours after taking the stack, it passes fairly quickly, likely just adopting to the sups on an empty stomach with coffee.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  15. The original Pro-Xanthine made me sweat something fierce bro and that was at only one cap a day (its so damn strong!) Im not sure if Finaflex changed the formulation or just the name and label, but that may be the culprit. Solid training as well...welcome back to the bent over row...I am a big fan makes my whole back light up like X-Mas.
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  16. I was sweating like a pig last night too, and I was wondering about that as it was not overly warm in the gym or anything...
    Unremarkable is no way to go through life... Doug

  17. Up on it early for some pre-work cardio on my burn day. 30 minutes, hills, 200 cals.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. 4/12/12 Day 3, wk 1 (65%)
    4:50-5:40 Started with some deep calf stretching and hip flexor stretches (after a bit of cardio of course)

    Deads [email protected]

    Front Squat (did these to the low end of a decline bench just to have a depth marker, these things take some getting used to.)
    135x8/10, 155x10

    Back Raise/Hyper Extensions 3x12 w/65#db

    Planks 5x15 second hold

    Full ROM DB Shrugs @100's 15/15/8(started losing my grip)

    Opted for some whirlpool time instead of cardio, that's cool, gonna hit it tomorrow morning, lift after work.

    Dietary for today:2652 cals (186 carbs, 218 protein [plus 40g bcaa], 117 fats) with an estimated burn of 4000. Fed from 12-8.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  19. Beast mode on those shrugs...that's some fuggin weight there! I like the stretching, I'm gonna have to spend more time on that myself...I am wound pretty damn tight especially in the calves and hams.
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  20. Quote Originally Posted by TurningGreen View Post
    Beast mode on those shrugs...that's some fuggin weight there! I like the stretching, I'm gonna have to spend more time on that myself...I am wound pretty damn tight especially in the calves and hams.
    Thanks, BDCC clued me in on the deep calf stretches to help me achieve better depth on my squat. I basically do 5x20 second stretches at the bottom with progressively heaver weight on both seated and standing calf raise machines then a hip flexor stretch where I stand facing out at the side of a bench, bend one leg up and place the top of my foot on the bench then lower myself till the knee of that back leg hits the ground, arch my back to lean back bit and hold it for 20-30 secs, repeat for other leg.

    As promised, AM cardio, Random Hills 30 minutes, 215 cals.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  21. Quote Originally Posted by taman6886 View Post
    As promised, AM cardio, Random Hills 30 minutes, 215 cals.
    AM cardio is the sht... Do you eat breakfast before cardio or take BCAA's or protein?
    I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." -Muhammad Ali

  22. Quote Originally Posted by Jonbero View Post
    AM cardio is the sht... Do you eat breakfast before cardio or take BCAA's or protein?
    Due to the IF protocols, just 6-12 g BCAA for AM cardio.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  23. Subbed, sorry I missed it for so long bro!
    **G D I** --Bruce the Destroyer--

  24. Quote Originally Posted by taman6886 View Post
    Due to the IF protocols, just 6-12 g BCAA for AM cardio.
    Same
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  25. Quote Originally Posted by D2footballjrc View Post
    Subbed, sorry I missed it for so long bro!

    It's cool my man, not like I advertised it.

    Broke fast a little before 12:00

    Iron: Day 4, wk 1 (65%)
    4:40-5:40 (Started with some light RC work)

    Standing OH BB Press: 5x5 @135

    Incline DB Press : 75'sx 10/10, 85's X7

    Tate Press (had to feel my way around these a bit)
    25x12, 30x12, 35'sx12 (Gonna start at 35's and bump to 40's next week)

    BO DB Row (been a while for these, was very pleased grunting these ouT!)
    90x12/12, 95x10/10, 100x10/10 (Rawr lol)

    Cross Body Hammer Curls 30x12/12, 35'sx8/8, 8/8

    Cable Crunch [email protected]

    Finished the burn with 8x60/30 HIIT Cycles with the coasting part at 8/20 max resist70 RPM, Intense portions at 11/20 max resist, 95+ RPM. 135 cals.

    Dietary: 2688 (181 carbs, 225 protein [plus 52g bcaa], 126 fats) with an estimated burn of 4300.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  26. I am super in!
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  27. How is the Pro X for you, I love the smooth stim ...all day long for me...
    Unremarkable is no way to go through life... Doug

  28. Quote Originally Posted by DreamWeaver
    How is the Pro X for you, I love the smooth stim ...all day long for me...
    Smooth here too, just a moderate increase in alertness, no jitters or anxiety.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  29. Quote Originally Posted by taman6886

    Smooth here too, just a moderate increase in alertness, no jitters or anxiety.
    Yeah PX is pretty awesome. Got a sample the other day. I think I'll break it open tomorrow.
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  30. Yesterday I was lazy as heck, 1988 cals 190 protein. Today has too has been quiet, but did get to mow and get in a relatively short ride with my 9 year old before the storms rolled in, about 16 minutes but much of that was against a strong wind with the storm coming in. I tell him to get dad a good cardio workout so he goes all that much harder, little does he know my main goal is to get him out and active!

    Just into day 7 of this stuff and I noted Friday (day 5) that I am beginning to see veins pop out on my shin's which is hard to grasp because I have relatively hairy legs. Also noted yesterday that the brachial (?) artery on my left arm is starting to pop in the crook of my elbow. The right one is generally observable but the left on tends to hide.

    On a side note, take 1 scoop Fruit Punch Modern BCAA and mix with one scoop of a certain 4/1/1 Lemon Flavored BCAA and about 18oz water allow to dissolve for a bit and then place in freezer to you get a partial freeze, at that point, shake till you have a slushy. Taste is awesome!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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