Summer Fun with Primordial and ForeRunner

[Colbicide]

Primordial/ForeRunner Summer Fun

Thanks to ryansm for the discounts & BGRigatoni for the dosing protocol and encouragement.

Weeks 1 – 8: AndroMass: 6 caps upon waking, AndroHard: 3 caps upon waking, AndroDrive: 3 caps upon waking

Weeks 2 -7: Alpha Bulk: 8 caps at eight hours apart. 4 @ 9 AM and 4 @ 5 PM: Pre WO

Weeks 9 – 12: Sustain Alpha: 6 pumps – 5 on/2 off, Toco-8: 1 scoop per day, EndoAmp Max: 1 scoop per day, TCF-1: 5 ml per day

Additional supplements: Creatine (Pre/Post WO), Taurine (4 grams Pre WO), Vitamin D (5000 IU), & random multi-vitamin

Current Stats: 6’4”, 36 years old, weight will be with first additional post.

Goals: Add more size, become a bit more solid, and outgrow my keg (this shall be my theme this year). Hoping to bring my bench up and hitting the 1k+ lbs. leg press that has been eluding me the past few months. In reality, I’m going to work my ass off for every little gain I can earn this summer and in the end I won’t be surprised that this is more of a recomp than anything else.

Log Updates: Weigh in will be on Fridays. Friday Updates will be reflective like my other logs. Workout logs will be a cut and paste job from Fitocracy (insert flame here). I will chime in if something interesting happens during the week or if I hit a new PR.

Workouts: I’d like to run a 5 on/2 off this summer, M – Chest/Tri’s, T – Back/Traps/Bi’s, W – Quads/Ham’s/Calves, Th – Shoulders/Traps, F – Arms/Calves. Cardio, I really hate it but will get a minimum of 20 min on the bike following each workout.

Diet: Edibles will be as clean as I can be. Healthy snacks throughout the day with my daughter. As much protein as I can get in each day. Minimum of 3 liters of water a day. And yea, cheats happen, so what? There is always room for a Carl’s Jr. or Chipotle run when needed. Not to mention that summer weather means good BBQ whenever I can.

For any and all that tag along this little journey, thanks in advance.

First post should be sometime tomorrow.

[Colbicide]

Friday, June 8th – Starting Weight 343 lbs.

Yes, I know it’s the first day but I figured I needed to get into a routine. Got back from San Diego yesterday with the family but was aching for the gym the entire time and to get this log started. Had all my PP doses this AM and my workout a few hours later. I’ll do a formal reflective update next Friday as planned.

Day 1: Arms/Calves/Traps (had a little extra time so I threw the traps in there)

Smith Machine Close-Grip Bench Press:
45 lb x 20 reps
90 lb x 10 reps
115 lb x 10 reps
135 lb x 10 reps
185 lb x 10 reps

EZ-Bar Curl:
50 lb x 20 reps
70 lb x 10 reps
80 lb x 10 reps
90 lb x 10 reps
100 lb x 10 reps

Seated Triceps Press:
100 lb x 20 reps
120 lb x 10 reps
160 lb x 10 reps
200 lb x 10 reps

Incline Dumbbell Curl:
20 lb x 10 reps
25 lb x 10 reps
25 lb x 7 reps
25 lb x 6 reps

Reverse Grip Triceps Pushdown:
50 lb x 20 reps
70 lb x 10 reps
80 lb x 10 reps
90 lb x 10 reps
110 lb x 10 reps

Hammer Dumbbell Curl:
25 lb x 10 reps
35 lb x 10 reps
45 lb x 10 reps

Barbell Shrug:
45 lb x 10 reps
135 lb x 10 reps
225 lb x 10 reps

Calf Press On The Leg Press Machine:
270 lb x 20 reps
270 lb x 20 reps
270 lb x 20 reps
450 lb x 20 reps
540 lb x 20 reps

Cycling (stationary):
0:30:00 || 5.3 mi

*Italics are PR's.
** Good/Bad news: Wife is taking next week off. Good for the family but knowing her, it will throw a monkey wrench into my routine...

[TheBGRigatoni]

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[frozenx72]

In.

[Colbicide]

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Glad to have you along.

[Colbicide]

Sweet, a two fer. Thx!

[Colbicide]

Just a couple of observations...

1) Must eat something very quickly. Getting queezy after about 10 - 15 minutes after ingestion sucks.
2) No grapefruit burps. I'm actually missing them.
3) Thirst has gone on a rampage. Doubled my water intake yesterday and was still thirsty.

Looking forward to this next week... Even with the wife home to disrupt my routine.

[ezjax]

So we are talking 450mg 4dhea from mass and another 160 from alpha bulk? So 610mg 4dhea? Awesome! Sounds like it will be fun. Im gonna run mine just alphamass and bulk no primordials.. With anavar.. Then in winter ill run sd trenavar andromass and androhard

[Colbicide]

So we are talking 450mg 4dhea from mass and another 160 from alpha bulk? So 610mg 4dhea? Awesome! Sounds like it will be fun. Im gonna run mine just alphamass and bulk no primordials.. With anavar.. Then in winter ill run sd trenavar andromass and androhard

Yea, if my math (and yours) serves correctly, it should hover right about there for weeks 2 - 7. Hope you log the Alpha with the Anavar, I'd like to see what you're able to do with that stacked. I'm thinking that this winter I'd like to run a full FR line-up just to see how my body reacts since I already know that I respond pretty well to PP line-up.

[Colbicide]

Day 4: Chest/Tri's

Smith Machine Incline Bench Press:
45 lb x 20 reps
135 lb x 10 reps
185 lb x 10 reps
205 lb x 8 reps
215 lb x 6 reps

Smith Machine Bench Press:
135 lb x 10 reps
185 lb x 8 reps
185 lb x 8 reps

Decline Barbell Bench Press:
50 lb x 20 reps
90 lb x 10 reps
180 lb x 10 reps
180 lb x 10 reps
*Hammer Strength Machine

Dumbbell Bench Press:
25 lb x 10 reps
35 lb x 10 reps
50 lb x 10 reps

Cable Crossover:
40 lb x 20 reps
50 lb x 10 reps
50 lb x 10 reps

Cable Rope Overhead Triceps Extension:
50 lb x 20 reps
70 lb x 20 reps
100 lb x 10 reps
130 lb x 10 reps
160 lb x 10 reps

Triceps Pushdown - V-Bar Attachment:
160 lb x 10 reps
180 lb x 10 reps
200 lb x 10 reps
200 lb x 10 reps

Reverse Grip Triceps Pushdown:
50 lb x 10 reps
70 lb x 10 reps
90 lb x 10 reps
110 lb x 10 reps

Cycling (stationary):
0:30:00 || 5.7 mi

Notes:
Italics are PR's.
Thirst is still crazy.
Dreams... Damn, I thought the dream state with Intimidate was crazy but the past 3 nights have been vividly intense.

[Colbicide]

Day 5: Back/Bi's

Seated Cable Row:
50 lb x 20 reps
100 lb x 10 reps
150 lb x 10 reps
150 lb x 10 reps
200 lb x 10 reps
200 lb x 10 reps
100 lb x 10 reps
120 lb x 10 reps
140 lb x 10 reps
180 lb x 10 reps
5 sets narrow grip, 4 sets wide grip

Wide-Grip Pulldown Behind The Neck:
60 lb x 20 reps
80 lb x 10 reps
100 lb x 10 reps
120 lb x 10 reps

Wide-Grip Lat Pulldown:
120 lb x 10 reps
140 lb x 10 reps
160 lb x 10 reps
180 lb x 10 reps

One-Arm Dumbbell Row:
50 lb x 10 reps
60 lb x 10 reps
70 lb x 10 reps

EZ-Bar Curl:
10 lb x 20 reps
30 lb x 20 reps
50 lb x 15 reps
70 lb x 10 reps
10 lb x 20 reps

Machine Preacher Curls:
40 lb x 10 reps
50 lb x 10 reps
60 lb x 10 reps
60 lb x 10 reps
20 lb x 20 reps

Dumbbell Bicep Curl:
20 lb x 10 reps
25 lb x 10 reps
30 lb x 10 reps

Cycling (stationary):
0:30:00 || 5.8 mi

Notes:
Not much going on yet. Dreams settled down last night. Can't wait to add the Alpha Bulk this Friday just to see what happens.

[wasme]

In for the ride...

[Colbicide]

In for the ride...

Thanks boss and glad to have you along. Good luck with your Phase 1 & 2 recomp btw!

[Colbicide]

Day 6: Quads/Hams/Calves

Leg Press:
450 lb x 10 reps
610 lb x 10 reps
610 lb x 10 reps

Calf Press On The Leg Press Machine:
270 lb x 20 reps
270 lb x 20 reps
270 lb x 20 reps
450 lb x 20 reps
450 lb x 20 reps

Leg Extensions:
40 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps

Seated Leg Curl:
40 lb x 20 reps
60 lb x 20 reps
80 lb x 20 reps

Cycling (stationary):
0:30:00 || 5.7 mi

Notes:
Strained my lower back two weeks ago, thought things were doing better... Ended up straining it again doing yard work yesterday afternoon. Went for a quick, light leg workout today. Feeling pretty good with very little strain put on my back. Really miss not doing squats since I just added them to the routine about 4 weeks ago. Will be going light for the rest of the week to help the healing process. If things don't heal up after this weekend, I may switch my routine to a 4 day split next week to get an added day of rest.

[wasme]

I know what you mean. When I was 21 I had back surgery - on L4/L5. I am always so afraid to put my back out. Exercises like squats, stiff leg deads, deads, even bent over barbell rows I sometimes sacrifice weight due to FEAR of it going out... Even when you tweak your back it certainly takes time to heal doesnt it.

[Colbicide]

I know what you mean. When I was 21 I had back surgery - on L4/L5. I am always so afraid to put my back out. Exercises like squats, stiff leg deads, deads, even bent over barbell rows I sometimes sacrifice weight due to FEAR of it going out... Even when you tweak your back it certainly takes time to heal doesnt it.

Yep but it's not going to stop me from moving forward. Too much progress the past two months to stop. And I've been waiting to run the majority of this stack since January.

Good news is that squats I can do but not as heavy as I could 15 years ago. Deads, either way, and bent over rows have always taken a toll on my back. I'm really hoping that the family comes through for Fathers Day. Requested a new weight belt and wraps so that the old man might be able to feel young again, lol.

[wasme]

Nice.. hope they are listening! And I agree, can't let it hold us back... just was saying how it tends to sit in the back of my mind..

[Colbicide]

Yea, sits there and waits. And when you're not looking. "TWEEK!" and you're feeling old for a few weeks, lol.

[wasme]

...so true! Very frustrating..

[Colbicide]

Day 7: Shoulders/Traps

Smith Machine Overhead Shoulder Press:
45 lb x 20 reps
95 lb x 10 reps
115 lb x 10 reps
115 lb x 10 reps

Front Dumbbell Raise:
18.5 lb x 10 reps
20 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps

Cable Seated Lateral Raise:
10 lb x 10 reps
20 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps

Reverse Flyes:
50 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps
80 lb x 10 reps

Upright Barbell Row:
45 lb x 10 reps
65 lb x 10 reps
75 lb x 10 reps

Dumbbell Shrug:
85 lb x 10 reps
95 lb x 10 reps
105 lb x 10 reps
30 lb x 20 reps

Cycling (stationary):
0:30:00 || 6 mi

Notes:
Week 1 over and done with. Reflection posted tomorrow.
Been slow going in the mornings but once in the gym, definitely focused.
Back still sore, took it nice and easy today.
Beginning Alpha Bulk tomorrow. 4 AM and 4 Pre WO as scheduled. Hoping that it brings an energy boost.