You got your Purple WRAATH on my Blue Genes! (sponsored log)
- 07-17-2012, 09:59 AM
You got your Purple WRAATH on my Blue Genes! (sponsored log)
First off I want to give a huge thanks, to Controlled Labs for letting me log these two products. They continue to be an outstanding company that excels in developing cutting edge products and great customer service, and have become one of the main companies I continue to purchase supplements from.
Now onto the log! The log will be off one of Controlled labs better known products, Purple WRAATH there EAA/BCAA product. And one of there lesser known products BLUE GENE, which in particular I'm interested in as its a type of product I've never really tried before. Both products I'm sure will blow my mind as has any product I have tried from Controlled Labs and that list isn't small consisting off White Flood, Green Magnitude, Orange Oximega, Orange Triad, Gold Feast, and samples of Reduction AM/PM and I must say I have ceased to be amazed.
Age - 23
Lifting Experience - ~5 years
Height - 6'3
Weight - 197
BF% - 9.2% (as of 3 weeks ago haven't check recently but relatively close to this if not a little higher)
My training regimen is a little bit odd, as I have developed it for my lifestyle and the availability I have to a gym and how much volume I like to use. The breakdown was taken in part from Layne Nortons Power/Hyperthrophy Routine, but highly adjusted. Basically I lift M-F I don't have access to a gym on the weekends so I get all my work in during the week, with the occasional sprint work on the weekend. The breakdown for the each day is as follows.
Monday - High Volume, Upper-Body with emphasis towards hypertrophy.
Tuesday - High Volume, Lower-Body with emphasis towards hypertrophy.
Wednesday-Friday - Choose one main compound lift and focus on that lift with some thrown in accessory work for what has been lacking of late or what I feel the need for that day. Generally I choose one of the following compound lifts depending, on the day or week I rotate a lot of them in.
Bench, Deadlifts, Squats, Front Squats, Power Cleans, Clean to Press, Military Press
My training routine is a bit weird, but it's what works for me I like working out all 5 days and this has helped me do that and not get too worn out, my Monday and Tuesdays are hell a lot of supersets and compound sets. While my last 3 days of the week I really focus on one main compound lift and throw in some accessory work not as much volume but usually heavier weights as well.
I will be following Lean Gains/IF during this stage I have been doing it for about 3 weeks and really enjoy it, on workout days i eat anywhere from 3200-3500 and on non workout days or weekends anywhere from 2200-2500 calories My maintenance is right about 3,000. I've had good results so far with this style of dieting, and really enjoy the bigger meals and freedom and sticking to a set feeding window I feel like it eliminates a lot of snacking.
Id lay out a normal day of my nutrition but I don't think anyone really cares, I don't eat that strict and I get results nothing cutting edge but I will try to post some Food Porn every now and then of my meals to liven up this thread!
While logging these products I will only be using these two products along with a few staples.
Blue Gene- 5 tablets either 60 minutes pre workout or with first meal of non workout day.
Purple WRAATH- One scoop intra-workout, or sipped throughout day of non workout day
Muscle Marinade (occasionally when I need a pick-me-up)
Just wanted to give some starting lifts, I'm not strong nor will I ever be unless I really commit to bulking at 197 pounds at 6'3 I'm hardly big either but I lift for getting into the best shape possible, I run a lot in my free time and workout hard.
DB Flat Bench- 90x3
Pullups (consecutively BW)-16
Dips (consecutively BW)-24
So now that those awful stats are out there we can move on!
I began my dosing yesterday but internet was down so my first workout will be posted after this from yesterday!
- 07-17-2012, 09:59 AM
INITIAL THOUGHTS/FIRST WORKOUT
Monday- 7/16/2012 Upper Body Volume Workout
Weight- 197 pounds
Initial Thoughts- Dosed my Blue Gene 60 minutes pre-workout didn't feel any noticeable effects in the time period before gym, dosed my muscle marinade 15 minutes pre workout and went to gym. Sipped on Purple WRAATH intra-workout and I must say the flavor is delicious I've only ever tried xtend and this easily trumps xtend in flavor and mix-ability just a perfectly smooth flavor not too much but a perfect taste and it mixed perfectly after i chilled in the fridge for a little bit.
Warm-up- I always do a 5-10 minute warm up
Jump Rope-2 minutes
Dynamic Stretching- 5 minutes
Foam Rolling- 2 minutes
T-Bar Rows- 135x12, 180 x 5, 225 x 5, 245 x 5
DB Row- 80x10, 90x12, 100x12 (gym only goes to 100lbs, easily could do more)
Weighted Chin-ups- BW(+25)x12, BW(+25)x10, BWx13
DB Flat Bench- 60x12, 70x5, 80x5, 85x5, 90x3
Dips- BW(+45)x12, BW(+45)x10, BWx17
DB Flyes- 35x12, 40x10, 40x8
Shrugs- 225x15, 245x14, 265x12
Close-Grip Bench- 135x12, 155x8, 165x8
EZ Bar Bicep Curl- 75x12, 80x10, 80x8
Pushups- 3 sets to failure
I felt fantastic throughout this workout, better then I have in a while and I'm not just saying that. I took Friday, Saturday, Sunday off and came back ready to hit the weights but my endurance was through the roof for whatever reason (blue gene, or Purple WRAATH?) I found I was moving through sets very quickly with weight that's usually tough with little fatigue. Usually I finish off the water bottle I bring and fill it up like 2-3 times but I finished the Purple Wraath after about 20 minutes and didn't refill my water the rest of the day just kept burning through sets without getting tired, or the need for a break. It felt great whatever the reason was behind it, I left dripping sweat but felt like I could still do more but knowing how much volume I did I decided it was time to leave.
On a side note I threw in some other exercises in that workout, forearms and random pullups but that was the bulk of it.
GREAT FIRST DAY!!
Will update with lower body today!
- 07-17-2012, 10:00 AM
07-17-2012, 10:14 AM
07-17-2012, 10:24 AM
07-17-2012, 02:46 PM
I also need 15 loggers for REDuction POWDERS OR TABS & our new RAZ product. Get them both for free and sign up, run a good log and review
07-17-2012, 02:50 PM
07-17-2012, 03:30 PM
And I deffinately feel the mood effects of Blue Gene and PW past two days really got me in the mood to lift, will post up todays workout later tonight once I rest a bit!
07-17-2012, 05:23 PM
07-17-2012, 05:24 PM
07-17-2012, 07:45 PM
LOL J/K ! I knew what you were trying to say but I think you forgot a word! I'm in on this log as well. Looks I'll be bringing up the rear in this log as you fellas will be about 2/3rd of the way done before I get started on mine!
07-17-2012, 09:28 PM
07-17-2012, 09:36 PM
DAY 2- Lower Body Volume
ATG Squats-135x12, 225x12, 245x8, 275x5, 315x3, 185x24
Felt decent on squats was only planning on doing 3 working sets, but didn't like how my 315x3 went so did a burn out set of 185 for 24 and man were my legs burning.
Stiff-Legged Deadlifts-135x10, 185x1x 205x8
Leg Press- 360x14, 450x12, 540x8
DB Lunges- 55lb each hand walk across gym and back 3 times
Leg Extension- 225x10, 250x8(maxed out machine)
Donkey Calf Raises- 180x12, 225x12, 250x8
Physio ball Leg curls/Bridges- 12 curls each leg followed by 20 second hold each leg in bridge
Workout was decent, felt good energy throughout but kept getting distracted sipped on Purple Wraath throughout and had Blue gene ~90 minutes pre lift. Was also dealing with a little bit of lower back tightness so this wasn't an easy workout to complete, but nonetheless got through it weight was a bit down across the board but that's fine.
Wasn't able to get 3k+ cals in only got to about 2500-2600 but tommorow is an off day and will just consume a bit more.
07-17-2012, 10:00 PM
07-17-2012, 10:02 PM
07-17-2012, 11:42 PM
07-18-2012, 09:44 AM
I love doing legs but man there stubborn some times!
Today is an off day my whole body is sore, looking foward to deadlift day tommorow though!
07-18-2012, 02:56 PM
07-18-2012, 09:39 PM
07-19-2012, 12:20 PM
Underestimated how sore my legs truly are even two days out, I'm not sure if it was because it was the first solid leg workout I did in like 12 days or just how I trained them that day but man I'm still very sore. Only thing I changed in that workout that was any different then normal was the leg press, after reading an article on how Leg press could be a viable mass gainer for legs I decided to give em a go and I didn't think they were gonna be that bad but man my legs burnt.
But anyways gotta rework today's workout since deads are out of question, probably gonna try to do deads tomorrow and make that a back day and today do some Chest/Shoulders maybe hit some more legs tomorrow too as planned if the soreness lets up a bit.
But so far feel good on both Blue Gene and Purple Wraath dosed Blue Gene in the morning yesterday and felt some mood effects and a bit of energy RR, referenced too so excited to see how this continues to pan out.
07-19-2012, 12:45 PM
Great to hear. Being sore is a good thing (even though with legs it kinda SUCKS sometimes ), it means your pushing yourself hard.
Glad to see you felt the mood effects and the energy, two of the highlights of Blue GENE IMO.
I agree with DJBean, you have really good numbers, 185x24?!?!?!?! ATG?!?!?!? No wonder your sore LOL
07-19-2012, 05:02 PM
Dynamic and static stretching
Notes: Spent a lot of time warming up really stiff from legs but managed to work out a good amount of the soreness with a good warmup
Barbell Incline Bench- 115x12, 135x8, 145x5, 155x5 Not my strong suit don't usually do these either but wanted to work them in.
DB Flat Bench- 70x12, 80x5, 85x5, 90x4 60x6(very slow negatives)
Push Press- 115x5, 135x5, 135x5 (shoulders are my main weakness I don't do them enough since I had shoulder problems in past from baseball)
Weighted Dips- BW(+25)x14, BW(+45)x12, BW(+45)x8
Arnold Press- 35x10, 40x8, 45x6
Shrugs- 100lb db each hand sets of 15
DB Front Raises- 25x12, 25x10, 25x10
Close-Grip Bench- 135x8, 145x6, 155x5
Then I threw in some forearm work and stretched to cap it off, numbers were mostly down across board but that's because I'm still a bit sore from earlier in the week. Still got a great pump and workout in, felt accomplished so that's all that really matters at least to me.
Supplement Notes: Continue to feel added endurance throughout workouts, mostly recovery between sets seems a bit faster today the weight wasn't as high as id like to be but intensity was there which is a nice sign. I've definitely been in a better lifting mood this week, might be attributed to Blue Gene or other factors but my drive and will power seems there.
07-19-2012, 05:28 PM
07-20-2012, 04:11 PM
Quick Notes: LEGS ARE STILL SORE! Mostly inner thighs but man it's a weird feeling haven't been this sore in a while I desperately need to start doing Yoga, or stretching a lot more as my flexibility is so poor. Probably just need to focus more on a better warmup, and a remember to stretch for 5-10 minutes after I'm done lifting. Life has been stressful lately but nothing the gym can't fix, or distract me from.
Dynamic Stretching/Static Stretching
Pullups- BWx12, BWx10 Quick to get the blood flowing
T-Bar Row- Started off and did 2 sets but didn't feel right so only did a few half assed sets and moved on
Yates Rows- 135x12, 155x10, 185x8
Sumo Deadlifts- 225x3, 315x1, 365x1, 385x1 wasn't really feeling deadlifts today so kinda just wanted to get into it but after I got them done it hit me with some new found energy and the rest of the workout went great. Legs are still so stiff so didn't push it, no PRs here just a normal workout.
Lat Pulldown- 145x12, 160x10, 175x9, 190x8
Single-Arm Pulldown- 55x8 each side, 60x8 each side, 60x8 each side These are really a favorite of mine, whenever I don't do DB Rows I make sure to do these really concentrate and you feel it on your whole lat and side great pump.
Threw in some seated rows and face pulls didn't track weight kinda just on a whim low weight focused on form and slow negatives.
Dumbell Incline Curl- 30x12, 35x10, 35x8
EZ Bar Curl- 65x12, 75x10, 85x8
Hammer Curls- 40x8, 40x8, 40x8
Honestly I'm one of the weird people that hate doing biceps I can't stand doing them I don't enjoy it for whatever reason, I love doing legs and hate doing biceps and abs I guess I'm weird.
Supplement Notes: Nothing new to note today dosed 5 blue gene 90 minutes pre workout this time with my pre workout meal gonna try with my pre workout drink next time. Sipped on purple wraath throughout my workout, and endurance continues to be good I've been able to amp up the volume and other then my legs being sore I've felt great.
Weekend is off for me, will probably just do some pullups and pushups throughout as I don't have access to gym will also probably do some sprints tomorrow or Sunday but we'll see.
07-20-2012, 05:49 PM
07-21-2012, 07:42 AM
Workout looking good. I tried those face-pull things once. I felt like a total goof having never done them before. Had the thing racked almost all the way to the top too lol. Gonna have to work on my form I suppose.
07-21-2012, 03:18 PM
Off day today and tomorrow and much needed at that contemplated doing some sprints today, but body needs a rest and rest is key!
Gonna hit the gym hard on Monday, more then likely gonna brutalize my legs again with some squats so I can't walk again for a whole week!
07-22-2012, 11:13 PM
07-23-2012, 09:10 AM
But I don't have access to gym on the weekends, so generally if I feel ambitious on the weekends I just do some sprints and maybe pushups/pullups and possibly yoga.
But back at it today for a heavy leg day can't wait! Not sure on my complete workout breakdown yet but gonna be good hopefully, will post back around 4 with results!
07-23-2012, 11:56 AM
Great workouts man. Glad to hear your spirits are high from the BG (potentially...maybe a combination of things but the BG can't hurt!)
I would def recommend some active recovery such as stretching... not only post workout but on off days too. The stiff/DOMs feeling will definitely be relieved and recovery enhanced when you stretch on off days!
I see a noticeable difference when I do qigong/tai chi on off days.
07-23-2012, 03:56 PM
Monday- Lower Body
*Quick not on weight* I don't judge my progress by the weight on the scale, for many reasons there not reliable. I have a good gauge of my body and use the mirror to judge my gains, I find it pretty easy to tell if I'm putting on fat and take progress pics to be sure.
5 minutes bike
Workout- Gym was very busy, for whatever reason got there and only squat rack was occupied so I decided to do a bit of a lighter day hit some different things.
Front Squats- 135x12, 155x5, 185x5, 205x5 (could of gone higher but have trouble with wrists when I get too heavy)
DB Reverse Lunge- 35x12ea leg, 50x10, 55x8 (first time doing these, felt good will do again with more weight)
Leg Press- 360x12, 450x10, 540x8 (weight is not including sled)
Leg Extension- 215x12, 235x10, 250x8 (maxed out, need to find other things to replace this)
Lying Leg Curls- 135x12, 145x10, 145x8
Physio ball Leg Curls- 3 sets each leg, with 30 second hold at top after 12 reps
Kind of disappointed gym was so crowded made it tough to really get a good workout in, I felt phenomenal energy wise and well rested going into gym so was really looking forward to squats but hey can't always have my way. This is normally how my 2nd lower body day looks later in the week, so I'll just switch the two and squat heavy on Thursday or Friday.
Supplement Notes- Felt really energized going into the gym, weekend off was great much needed rest dosed Blue Gene 60 minutes pre workout rather then 90 minutes and felt a difference also not with food. Will continue to dose like this from now, still sipped on purple wraath intra workout and continue to have added endurance throughout sets.
Tomorrow is probably gonna be just Chest/Tris/Shoulders instead of full upper body so I'm basically doing Push/Pull/Legs this week which i'm not mad at lol.
07-24-2012, 02:49 PM
Jump rope ~5min
DB Flat Bench- 60x12, 70x12, 80x5, 85x3 (shoulders were a bit stiff, chest felt great but shoulders were holding me back)
Incline BB Bench- 135x10, 135x8, 155x5
Clean Pull- 135x5, 155x5, 155x5
Hang Clean To Press- 115x5, 135x3, 145x3, 145x2
Dips- BW(+20)x16, BW(+40)x12 BW(+40)x10, BWx15
Lateral Raises- 15x10, 15x10, 15x10
DB Flyes- 25x12, 30x10, 30x10, 35x8
Close-Grip Bench- 135x8, 155x6, 155x5, 135x8
Jump Roped for about 10 minutes total throughout workout in various spots threw in some random little things too.
Workout/Supplement Notes- Energy was fantastic throughout, purple wraath really keeps my endurance going I don't seem to tire between sets as easily. Was dealing with some weak shoulders for whatever reason, but fought through it surprisingly affected chest exercises more then direct shoulder exercises I think they loosened up as I went on.
07-26-2012, 12:07 PM
Wednesday- Back Day
Workout was pretty lax, was really busy all yesterday so only had about 30-45 minutes in gym was planning on deadlifting and that's about it but got there started to warm up and back was just too tight so ended up doing some other compound movements and left kind of upset.
Lat Pulldown- 145x12, 160x10, 175x9, 190x8
T-Bar Rows- 135x12, 180x8, 225x8, 250x5
Yates Rows- 135x12, 155x10 Back tightened up on these after T-bar row a bit.
DB Rows- 80x10, 90x10, 100x10
Then through in some chinups/pullups and a few sets of cable rows but had to get out of gym quick before I hit bi's. The workout obviously wasn't my longest or best but I'm still a bit stiff today so at least I know I got some work in.
Will try to do a big big big leg day today if my back holds up then a upper body day tomorrow.
Supplement notes: Purple wraath continues to excel in giving me lasting endurance during my workouts, I rarely hit a wall or full out muscle fatigue and the combination of Blue gene I feel maximizes my results as well.
07-26-2012, 04:37 PM
Thursday- Lower Body
Back Squats- 135x12, 225x12, 275x5, 185x12 drop set 135x12 (didn't want to go to heavy today and tried something new for last set did 185 for 12 as deep as possible followed by 135x12 as deep as possible with only rest to unrack weights, Needless to say it felt great.
Stiff-Legged Deadlifts- 135x12, 155x10, 185x8, 205x8, 135x10
Barbell Lunges- 135x6ea leg, 155x5ea leg, 185x5ea leg, 135x6ea leg (start with feet together lunge forward, step back, repeat)
DB Jump Squat- 50lb db each hand 3 sets of 8 reps
DB Step Up- 50lb db each hand 3 sets of 10 reps
Barbell Standing Calf Raise- 225x12, 225x12, 225x12
Jumped rope for 1 minute between each set
Workout/Supplement notes- Great workout, wasn't max effort worked in higher reps today didn't want to strain the back popped 400mg ibuprofen before workout so back wasn't a problem but didn't wanna aggravate it anymore. I like jump roping between sets to keep blood flow and its my favorite exercise bar none, the tempo of this workout was great I left drenched in sweat but once again Purple Wraath kept me pushing. I'm not just saying that because it's for the log, but seriously my endurance is through the roof I've never consistently consumed BCAAs intraworkout and lots of my friends put it down but hard to argue the results I have to leave gym because I know I have to, not because I'm out of energy.
I'm continually trying to work in different exercises for lower body this week was Barbell Lunges and DB Jump squats. Bodyweight has been going down a bit but nothing to alarming and my strength is still the same if not up a little bit in the upper body region. Tomorrow I'm gonna try to attack upper body shoulders are a bit stiff from cleans but will fight through it.
07-26-2012, 11:10 PM
how do u like thse barbell lunes, i see people doing them but i usually do walking lunges, how do they compare?
07-26-2012, 11:11 PM
also, just a sugestion, i heard power moements should be done while u are fresh so i wuld move those jump squats befre yurs squats plus it primes your nervous system t fire on all cylinders which ill actually help your squat!
07-27-2012, 09:33 AM
I like the Barbell Lunges a lot, take a bit of getting used to a little balance but they work pretty well I don't do them too often but throw them in every now and again.
And yea I usually try to do any pylometric or power movements like that at beginning of workout, but they were kind of an afterthought lol so I struggled through them towards the end.
07-27-2012, 09:36 AM
Still chugging along man. Nice work.
07-27-2012, 04:38 PM
Friday- Upper Body
Workout today was kind of slow, got my work in but wasn't fully there went at a much slower pace and just kept spacing out a lot going on right now and kind of stressed so looking forward to these next two days off. Have realized I need to eat more as well, been dropping to much weight and although strength isn't suffering too much gotta start eating more, and there is nothing wrong with that at all!
My workout wasn't really organized so I'm going to spare you guys and not post it, nothing out of the ordinary just did some Chest, a couple machine exercises for back and some Bis and Tris. Got a decent workout in regardless of everything going on, just didn't organize everything so there is nothing really to note right now.
Next two days are off, might hit some sprints tomorrow depending on weather and got a busy day on Sunday.
07-29-2012, 09:19 PM
Great stuff here. I love how you have a section dedicated to your thoughts on the supplements. I even quoted you and put it in the review thread in the CL section. Much obliged. Keep up the great work!!!!!!!!!!!!!!!!
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