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jaycuda

jaycuda

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First of all, a big thank you to USPlabs and Borobulker for hooking me up with a bottle of Prime, Compound20, and a new Shaker. Its an awesome opportunity for me to try out new products.

Supplements:
Compound20 - 2 in the morning and 2 6-8 hours later.
Prime - 2 with breakfast, lunch, and dinner. Everyday besides Sunday.
Fish Oil(1g) - 1 every 5-6 hours.
Multi Vitamin

Stats:
Age - 23
Weight - 174
Starting working out regularly Feb 2011.

Workout split:
I've been following a 5x5 routine for most of the big compoud lifts and 3 sets of 8-12 for the accessory lifts.
Monday: Chest/Biceps
Tuesday: Quads/Hamstring
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Back/Triceps
Saturday: Calves/Wild Card
Sunday: Off

Goals:

I'm pretty much on a life long recomp, I want to stay lean, while putting on as much LBM as possible, while getting as strong as I can.

I plan to post updates daily, feel free to ask questions and I'll answer to the best of my ability.
 
jaycuda

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April 26th, Shoulders/Traps.


Barbell Military Press
135x5
155x5
165x5
175x5

Dumbbell Lateral Raises
15'sx10
20'sx10
25'sx10
25'sx10

Front Raises
10'sx10
20'sx10
25'sx7
20'sx10

Barbell Shrugs
135x10
225x10
295x10
315x10
315x10

Dumbbell Shrugs
85'sx10
85'sx10
85'sx10
90'sx10

Upright rows

45x8
65x8
85x8

Only thing I've noticed today is I've felt hungrier, probably a placebo but I've definitely been feeling hungry almost nonstop since lunch.
 
NeoHippie

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I'm currently stacking oxyelite and C20. I have run an 8 week cycle of oxy and loved it! I started C20 about three days ago and have seen my appetite go through the roof! I'm seriously doubting its a placebo effect. LOL
 
jaycuda

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I'm currently stacking oxyelite and C20. I have run an 8 week cycle of oxy and loved it! I started C20 about three days ago and have seen my appetite go through the roof! I'm seriously doubting its a placebo effect. LOL
Glad to hear it isn't just in my head. I've tried a sample of OEP, it had my appetite pretty suppressed. Your appetite is through the roof while you're also on OEP?
 
borobulker

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April 26th, Shoulders/Traps.


Barbell Military Press
135x5
155x5
165x5
175x5

Dumbbell Lateral Raises
15'sx10
20'sx10
25'sx10
25'sx10

Front Raises
10'sx10
20'sx10
25'sx7
20'sx10

Barbell Shrugs
135x10
225x10
295x10
315x10
315x10

Dumbbell Shrugs
85'sx10
85'sx10
85'sx10
90'sx10

Upright rows

45x8
65x8
85x8

Only thing I've noticed today is I've felt hungrier, probably a placebo but I've definitely been feeling hungry almost nonstop since lunch.
Looks like a heavy duty day! Nice work!
 
jaycuda

jaycuda

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April 27th, Back/Triceps.

Dumbbell Rows
60'sx10
75'sx10
90'sx10
100'sx10
100'sx12

Pulls up
BWx15
BW+35x10
BW+45x10
BW+45x15

Lat Pulldowns

100x10
140x12
170x12
170x10

Cable Push Downs
- Slight pain in elbow doing these, don't like going too heavy.
30x10
50x10
50x10
50x10

Close grip Bench Press
135x10
185x5
205x5
225x5
245x5
255x4

Dips
BWx15
BW+50x10
BW+75x10
BW+100x9
BW+90x10

Skull Crushers - I keep doing these but I'm not sure if they're worth the trouble lol
55x10
75x10
65x10
65x10

Solid workout for me today, nothing abnormal but I put up some of my better numbers. Seems like I'm sweating more than usual, but I sweat a lot either way so it's whatever. Appetite is definitely up
 
jaycuda

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April 28th, Calf/Wild card.

Did I ever mention I hate calf workouts? Did 3x12 calf raises and then 3x20 calf presses(?) in the leg press machine. After that I decided to do cardio for 25 minutes which was a terrible idea after my calf session.
 
jaycuda

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April 29th, Beach Day.

Today is a regular day off for me. Going to be just hanging out with friends and probably going to bowl later tonight.
 
NeoHippie

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Glad to hear it isn't just in my head. I've tried a sample of OEP, it had my appetite pretty suppressed. Your appetite is through the roof while you're also on OEP?
Well, as it has been just about a week since I started C20, my appetite is a bit more under control. I started both products around the same time, a few days apart, and I have noticed a nice balance in appetite as opposed to running oxy alone which completely destroyed it.
 
borobulker

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Well, as it has been just about a week since I started C20, my appetite is a bit more under control. I started both products around the same time, a few days apart, and I have noticed a nice balance in appetite as opposed to running oxy alone which completely destroyed it.
A great point... This is why I personally always run Recreate with my Prime or Pink Magic cycles. They seem to counteract very well.
 
jaycuda

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April 30th, Chest/Biceps.

Incline Bench -
135x10
185x5
185x5
205x5
205x5
225x4

Dumbbell(flat) bench press
80'sx10
100'sx5
100'sx5
100'sx5
100'sx5
100'sx6

Dumbbell Flys
20x15
35x10
35x10
35x10

Cambered Bar curls
45x10
75x10
75x10
85x10
85x10

Preacher Curls
35x10
45x10
45x10
40x10
 
NeoHippie

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A great point... This is why I personally always run Recreate with my Prime or Pink Magic cycles. They seem to counteract very well.
I exchanged my recreate for another bottle if Oxy. LOL!
 
jaycuda

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May 1st, Quads/Hamstrings.

Squats
- Squats get scaryyy.
135x10
225x5
265x5
295x5
305x5
315x5
325x5

Leg Extensions
50x12
150x12
170x12
180x12

Deadlifts - Strapped
135x5
225x5
275x5
335x5
365x5
385x5
405x5

Laying Ham Curls
45x10
90x10
135x10
145x10
155x7
 
borobulker

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5/1/12, Quads/Hamstrings.

Squats
- Squats get scaryyy.
135x10
225x5
265x5
295x5
305x5
315x5
325x5

Leg Extensions
50x12
150x12
170x12
180x12

Deadlifts - Strapped
135x5
225x5
275x5
335x5
365x5
385x5
405x5

Laying Ham Curls
45x10
90x10
135x10
145x10
155x7
This looks like a fight to the finish... Wow. How are you feeling?
 
jaycuda

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This looks like a fight to the finish... Wow. How are you feeling?
Feeling good. I'm starting to feel stronger in my head(Oh hey I should add some weight to this it'll be easy) but my body isn't there yet. It's only been a week so far so not expecting anything huge. One thing that I personally like is that I'm actually feeling sore later in the day/the following morning so I'm pretty sure it is working. Normally I never experience DOMS unless I stop working out for a lengthy period of time.
 
jaycuda

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May 2nd, Day off.

Spent a majority of the afternoon studying for my upcoming finals.
 
jaycuda

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May 3rd, Shoulders/Traps.


DB OHP Press
50'sx5
60'sx5
70'sx5
70'sx5
75'sx5
75'sx5

TYI's

Used 15lbs DBs to do 3x10 of front raises, Y raises(Not sure of the actual name for it, the back of your hand faces behind you and you make a Y with your arms) and lateral raises. So it's 10 reps of front raises, 10 reps of Y's, and 10 reps of lateral raises for 1 set. No break.

Barbell Shrugs + DB shrugs "superset"
135x10 + 65'sx10
225x10 + 75'sx10
295x10 + 85'sx10
295x10 + 85'sx10
295x10 + 90'sx12

Upright rows
- These hurt my wrists so I'm going to start doing more reps with lower weight to try to get used to it.
45x10
65x10
75x10
 
mattrag

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can't believe I missed this. Prime is an awesome product. I wish I ran this when I new what I was doing lol.
Subbed for your amazing strength and endurance!
 
jaycuda

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can't believe I missed this. Prime is an awesome product. I wish I ran this when I new what I was doing lol.
Subbed for your amazing strength and endurance!
I'm finally getting more people subbed in. lol
 
jaycuda

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I think ppl miss that you weight 169lbs and are squatting 325x5.
Yeah, I don't even know how my squat got ridiculous. Sounds pretty typical but I'd much rather my bench be huge and my squat be mediocre.
 
LiveToLift

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I think ppl miss that you weight 169lbs and are squatting 325x5.
Yea that is pretty damn good man! I'm no where near that!
 
mattrag

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Yeah, I don't even know how my squat got ridiculous. Sounds pretty typical but I'd much rather my bench be huge and my squat be mediocre.
no you don't... my squat is like 365 while my bench is probably around 315...but the squat is true max effort and the bench is smooth... I just donno how to use my legs. :(
 
jaycuda

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no you don't... my squat is like 365 while my bench is probably around 315...but the squat is true max effort and the bench is smooth... I just donno how to use my legs. :(
Yeah my pr is a 405 squat and 320 bench. When I first started going to the gym I was all about the Oly lifts so I was squatting 4x a week. Then I realized I don't have the balls to throw myself under weight that would be nationally, or better, competitive. Heh.
 
mattrag

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Yeah my pr is a 405 squat and 320 bench. When I first started going to the gym I was all about the Oly lifts so I was squatting 4x a week. Then I realized I don't have the balls to throw myself under weight that would be nationally, or better, competitive. Heh.
sweet jezus! I'm around 205 now (cutting) and I am weaker than you lol. 35lbs!~ damn you have some great stability. I can't even say anything about levers or structure as we are both the same height!
 
jaycuda

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sweet jezus! I'm around 205 now (cutting) and I am weaker than you lol. 35lbs!~ damn you have some great stability. I can't even say anything about levers or structure as we are both the same height!
My goal is to end up weighing 180-185 while staying under 10% bodyfat, any heavier would be too difficult to maintain imo
 
mattrag

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My goal is to end up weighing 180-185 while staying under 10% bodyfat, any heavier would be too difficult to maintain imo
Yea... I wanna be around there too... any heavier and I think the only way would be to be chemically enhanced a good portion of the year, or be a bit fatter off the juice.

I wanna clean and jerk 335... Back squat 500 and deadlift 600. hehehe. I don't need to be competitive in weight lifting, I just wanna have power.
 
jaycuda

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Yea... I wanna be around there too... any heavier and I think the only way would be to be chemically enhanced a good portion of the year, or be a bit fatter off the juice.

I wanna clean and jerk 335... Back squat 500 and deadlift 600. hehehe. I don't need to be competitive in weight lifting, I just wanna have power.
I can clean pretty much anything I can front squat, my jerks aren't there yet. :( Especially since my behind-the-neck jerk is worse than my jerk from the front lol
 
mattrag

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I can clean pretty much anything I can front squat, my jerks aren't there yet. :( Especially since my behind-the-neck jerk is worse than my jerk from the front lol
omfg....
How did you work on elbow flex to get arms parallel to the ground... I just can't do it... Also, when front squating... I can't for the life of me keep the elbows up... it hurts too much down my lat and my hams... is it jsut stretching? I do mobility stuff and hip stretches.. .any tips that helped you?
 
jaycuda

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omfg....
How did you work on elbow flex to get arms parallel to the ground... I just can't do it... Also, when front squating... I can't for the life of me keep the elbows up... it hurts too much down my lat and my hams... is it jsut stretching? I do mobility stuff and hip stretches.. .any tips that helped you?
I couldn't do it at first either, before cleaning I would push the palms of my hands, with my fingers pointing towards the floor, against the wall to stretch out my wrists. That plus cleaning regularly got me flexible enough to have my arms parallel to the floor in about 5 days of cleaning.
 
jaycuda

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Oh, actually there was like a speed drill I did as well.

You stay pretty light and basically upright row into a rack position. As fast as you can while focusing on trying to keep your arms up.
 
mattrag

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Oh, actually there was like a speed drill I did as well.

You stay pretty light and basically upright row into a rack position. As fast as you can while focusing on trying to keep your arms up.
I am confused here... so basically use the traps and arms to pull the bar up into rack position and focus on arms up? If so I did this just now and almost knocked myself out (slammed the bar to my chin lol)

I have been doing the arm stretch and the cleaning for 2 weeks now.. perhaps I am just really tight lol.
 
jaycuda

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I am confused here... so basically use the traps and arms to pull the bar up into rack position and focus on arms up? If so I did this just now and almost knocked myself out (slammed the bar to my chin lol)

I have been doing the arm stretch and the cleaning for 2 weeks now.. perhaps I am just really tight lol.
Yes, just your arms/traps. I was doing it with 95lbs and it was actually pretty tiring. You need enough weight to 'force' your wrists down so its not up by your chin.
 
mattrag

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Yes, just your arms/traps. I was doing it with 95lbs and it was actually pretty tiring. You need enough weight to 'force' your wrists down so its not up by your chin.
AHH!! hahah. This could be why! I'll try now. Gonna just some mobility skill stuff today so this fits right in!
 
jaycuda

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AHH!! hahah. This could be why! I'll try now. Gonna just some mobility skill stuff today so this fits right in!
Let me know how it goes. I'm going to sleep, it's 1:30am here.
 
jaycuda

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May 4th, Back/Triceps.

I overslept, I kind of rushed through my workout because I had 2 hours to work out, shower and get up to Orlando to pick up some family members.

Overhand BB Row
115x10
135x10
165x10
185x10
185x10

Pulls up
BWx15
BWx15
BWx15
BWx15

Lat Pulldowns

100x10
170x10
170x12
170x10

Cable Push Downs
-
30x12
40x12
50x10
50x10

Close grip Bench Press
135x10
205x5
205x5
225x5
255x5
255x3

Dips
BWx15
BW+75x10
BW+100x10
BW+100x10
BW+100x8

DB Pullovers(I think thats the name, I'm standing up and hold a DB behind my head and pull it over my head really enjoy these)
45x12
55x12
55x12
65x10
 
jaycuda

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May 5th, suppose to be Calves/Wildcard

... But I did Snatches and Clean & Jerks instead. I feel like they hit my calves pretty well and I don't like doing the normal calf exercises.


Little update so far - I'm sweating a lot more than usual which I think is why I'm to 168.2 as of this morning. Getting additional veins showing primarily in the bottom of my abdomens. Post workout pumps are lasting longer for me. Strength may be slightly up, nothing too prominent yet though.
 
jaycuda

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I feel like I have a solid routine for my Back/Tricep and Chest/Bicep days. However, for the other days I feel like I could benefit from an additional 1-2 exercises added. Anybody have a recommendation for what I should add in?
 
mattrag

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I feel like I have a solid routine for my Back/Tricep and Chest/Bicep days. However, for the other days I feel like I could benefit from an additional 1-2 exercises added. Anybody have a recommendation for what I should add in?
Donno bro. Your shoulder routine looks good. I could only see doing hang power cleans there for the trap and shoulders. Maybe add in more unilateral raises?
Leg wise you could probably try some sldl or leg presses. Depends on if you want more quad or ham focus as both will beat up your lower back. With squatting and deadlifting on that day I can see where that can start to be an issue. Man your chest strong.. Dips +100? Jeez lol.
 
jaycuda

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Donno bro. Your shoulder routine looks good. I could only see doing hang power cleans there for the trap and shoulders. Maybe add in more unilateral raises?
Leg wise you could probably try some sldl or leg presses. Depends on if you want more quad or ham focus as both will beat up your lower back. With squatting and deadlifting on that day I can see where that can start to be an issue. Man your chest strong.. Dips +100? Jeez lol.
I'm built for dips, huge triceps but biceps refuse to grow lol. Very disappointing
 
mattrag

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I'm built for dips, huge triceps but biceps refuse to grow lol. Very disappointing
wow just like my old workout buddy... lol. I am the opposite... I want big triceps though haha!
 
jaycuda

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May 7th, Chest/Biceps.

Flat Bench
-
135x10
185x5
225x5
255x5
265x5
255x5
275x3

Decline Bench
275x5
275x5
285x5
295x3
285x4

Dumbbell Flys
20x15
30x15
25x15
25x15

Cambered Bar curls
45x10
75x10
85x10
85x12

DB isolation curls(Reps are per hand)
35'sx8
35'sx8
35'sx8
 
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You should do well with this. Good luck to you
 
mattrag

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May 7th, Chest/Biceps.

Flat Bench -
135x10
185x5
225x5
255x5
265x5
255x5
275x3

Decline Bench
275x5
275x5
285x5
295x3
285x4

Dumbbell Flys
20x15
30x15
25x15
25x15

Cambered Bar curls
45x10
75x10
85x10
85x12

DB isolation curls(Reps are per hand)
35'sx8
35'sx8
35'sx8
Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.
 
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Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.
I'm all new to these cleans... Would this be included on back day, shoulder day, leg day or what?
 
jaycuda

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You should do well with this. Good luck to you
Thanks man, appreciate it.

Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.
Yeah I was overpulling big time until after 245, where I hit a plateau for a bit and focused on pulling less and getting under faster. I was good about keeping it close to me but in videos it would basically look like I supersetted a power clean and front squat.

I figured out today(Well I asked for an explanation from one of the bigger guys at my gym) as to why my front squat and backsquat are identical in weight. It got a little gay but after showing off my quads, they're not proportional and my upper quads are lacking.
 

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