Holmes is Back at it With Farenheit Nutrition GF-AMA (Sponsored)

[holmes215]

Day 10

Legs day

Slept like crap and woke up for about the 5th night in a row to piss at about 4 AM. I have noted that I usually sleep much better after taking AMA but I piss a lot more at night. I would assume one of the herbs is some sort of diuretic. Still noticing the leaning effect, but I always seem to be hungry, so keeping my calories down is tough.

Workout

BB squats
135x20 for 5 sets

leg extensions and DB deadlifts
90x15 and 120x12
115x12 and 120x12
135x12 and 120x10
160x12 and 120x10
160x10 with last rep hold for 10 secs and 120x10

BB shrugs with wallsits
135x12 and 30 sec
225x10 and 40 sec
255x10 and 30 sec
295x10 and 30 sec
315x8 and 30 sec
275x10

forearm curl
95x15
105x12
115x10
125x8


Diet
2600 cals
95 gms fat
140 gms carbs
270 gms protein

[holmes215]

everything going okay in here....

Perfect timing. Everything going well with the body composition and my muscle look more full, but the whole issue of having to piss alot at night can be a bother.

[hvactech]

Perfect timing. Everything going well with the body composition and my muscle look more full, but the whole issue of having to piss alot at night can be a bother.

hmmmm i didnt experience that with ama,

[holmes215]

It could be unrelated, just seems more than a coincidence that it started on day 2 of taking it. I will give it a few more days to really pin down the reasoning.

[holmes215]

Day 11

Back day

Working the rep-hold method today

Pull ups with weighted crunch machine
1st set got to 9th rep and 130x12
2nd set up to 8th rep and 160x10
3rd set to 6 reps and 170x10
4th set to 7 reps and 170x10
5th set neutral grip got to 7 reps and 170x8 with downset at 150 and 130

Lat Pulldowns
4 sets of 15 at 180 lbs last set only got 13 reps and needed help for last 2

cable rows with weighted planks and crunches
5x15 with 5x1 minute and 5x30

Mercifully I didn't have to piss at all and I slept like a baby. I do have occasiona deep dreams but nothing like some other sleep aids and hgh boosters.


Diet
2600 cals
95 gms fat
140 gms carbs
270 gms protein

[holmes215]

Day 12

Chest, shoulders and tris

Decline bench press and hanging leg raises

135x15
185x15
205x12
225x10
225x10
225x8 downset with 185x6 and 135x10

DB military press
90x17
100x15
110x13
120x12
120x9

incline DB bench press
120x15
120x12
120x10
120x10

DB bench press
120x15
120x13

close grip bench press
135x10
155x8
155x8
155x6

Behind the head tricep extensions
55x10
55x10
65x10
65x10

straight bar pushdown
4x15 not sure of the weight on the cable machine


I am leaning out nicely even though I had a huge plate of wings for dinner. Weight is at 194lbs, so up 2 lbs from the start, but no fat gain at all and my abs are starting to really pop out now.

[soul0wner]

Day 12

Chest, shoulders and tris

Decline bench press and hanging leg raises

135x15
185x15
205x12
225x10
225x10
225x8 downset with 185x6 and 135x10

DB military press
90x17
100x15
110x13
120x12
120x9

incline DB bench press
120x15
120x12
120x10
120x10

DB bench press
120x15
120x13

close grip bench press
135x10
155x8
155x8
155x6

Behind the head tricep extensions
55x10
55x10
65x10
65x10

straight bar pushdown
4x15 not sure of the weight on the cable machine

I am leaning out nicely even though I had a huge plate of wings for dinner. Weight is at 194lbs, so up 2 lbs from the start, but no fat gain at all and my abs are starting to really pop out now.

Gotta love having wings and gain no fat!

[holmes215]

Gotta love having wings and gain no fat!

It is great, but it's a damn shame that I am sick this week and have to go away for a wedding.Rreally gonna mess up my workouts for the week.

[hvactech]

ehhh it happens, muscle memory is a wonderful thing

[holmes215]

ehhh it happens, muscle memory is a wonderful thing

It is, usually only takes a few days to get the strength back, just feel like I am missing out when I am not at the gym.

Day 13
Legs

DB deadlift, leg extensions and front squat tri-sets
120x10, 90x12, and 135x10
170x10, 115x12, and 145x10
190x10, 135x12, and 145x10
190x10, 155x12, and 145x8
190x10, 180x10, and 155x7

BB shrugs and single leg hamstring curls
135x12 and 45x12
225x12 and 45x12
255x12 and 70x12
275x10 and 70x10
305x10 and 70x8

forearm curls and power cleans from waist
90x15 and 135x10
115x12 and 135x10
125x10 and 135x10
125x8 and 135x10

Worked really hard on the gluts and hamstrings as they are my weak point, so hopefully I will see some great gains soon. the biggest issue I always have is the more I work my hamstrings, the tighter my back gets and more it can hurt, so I am going to have to play the balance game on that.

Day 14 off

[holmes215]

Day 15 and 16

Last two days before my trip to Seattle. Never been to Seattle, but I am a bit upset I won't be able to workout more than once or twice and it will be all bodyweight stuff. I am a bit split though on how to train after my short break though. Over the last 2 days I really had a great experience supersetting my main muscle groups for the day because the pump I was getting was insane, but I do feel like I lost some mass when I superset for long periods of time. I may end up hitting each muscle group a week heavy once and superset once. Almost halfway through my log and I am getting rock hard muscles similar to what others have experienced and I am loving it.

[hvactech]

awsome!

[holmes215]

Just got back from Seattle and luckily I was able to work out at the hotel gym for 2 days during my vacation (Shame the Pats lost yesterday). It was just 1 machine with a pulldown bar and bench press bar, but I was able to at least maintain my BF levels and keep in shape while out of town. Both days I was mixed cardio and lifting in together and worked up an intense sweat. With the help of the GF-AMA, I was able to maintain even though I had to eat out everyday for close to a week. Either way, can't wait to get back to my normal routine in the gym but not work quite as much. Still having some issues with having top piss a lot when I take the GF-AMA, but it is doing a great job with recomp.

[holmes215]

Day 19

First day back in the gym with mixed reactions due to a lack of sleep and just being out of my groove at the gym. I had an insane energy going into the gym as I went in on a semi-empty stomach, GF-AMA and a shot of mio energy 30 mins pre-WO.

Diet
2270 cals
100 gms fat
120 gms carbs
231 gms protein

Highlights of my workout

Weighted pull ups-a bit low on endurance and strength during this, which was my first exercise. On my 3rd set, I was only able to knock out 10 reps at BW+25 when usually I can knock out 12 easily. Part of this was due to lack of exercise and all around fatigue from flying/jet lag yesterday.

I was able to keep my ab strength up and also did cobra pulldowns at 200 lbs 9 times on my 4th set, of what was my 3rd exercise. I had great endurance today overall and attribute that to the pre-WO of mio and GF-AMA. I will weigh in tomorrow and get a test on my chest endurance.

[holmes215]

Day 20

Feelin fantastic!

Beyond still waking up to piss every night around 3-4 AM, I am doing fantastic. Weighed in today at 192.6 lbs and had a great chest workout. GF-AMA had me working my ass off in the gym again without a ton of caffeine. My endurance is the biggest thing that I have noticed has increased dramatically. I am able to knock out my second and third exercise without much drop off in weight.

My workout highlights for today

BB bench press supersetted with incline DB Press

135x10 and 90x10
225x10 and 100x10
225x10 and 120x8
225x9 and 120x8
225x8, finished last 2 reps after 15 sec break and 120x7
205x8 and 120x7
185x10 and 100x10

my 2nd superset was decline DB press and cable shoulder extensions

I was able to knock out my 5th set at 160x11 on the decline and the cables 12 reps at the 3rd plate. Before, I would have dropped off drastically in my 4th and 5th set.

My tricep exercises are a bit down and i am thinking of adding in an arm specific day before my off day, so I can really focus on my arms.


Diet
2250 cals
79 gms fat
125 gms carbs-mainly greens and whole grain
250 gms protein

[holmes215]

Day 21

Back at it like a crack addict

First day back lifting legs and I can say it was a ****ty day, but good to get back at it. My strength and energy was down today, but that is expected towards the end of a long week and when I haven't lifted legs in almost 2 weeks.

93 gms fat
262 gms protein
87 gms carbs
2390 cals

MY abs felt rock solid today and hopefully one or two more leg sessions and I will be back where I was. The biggest issue is always maintaining my back without pain and making sure my hamstrings don't tighten up.

[hvactech]

good deal. what are your top high protein foods

[holmes215]

good deal. what are your top high protein foods

My favorites are either grilled or rotisserie chicken, tuna, plain greek yogurt, and steak or pork. my all time favorite are slow cooked ribs, but i only am able to have them about once every week or two.

[holmes215]

Day 22

Diet
2600 cals
140 gms fat
88 gms carbs
239 gms protein

Back and chest day

Decided to hit back and chest all in one day as I have 2 days scheduled off after this due to time constraints. I did hit 225x11 on decline bench and I was doing shoulder supersets, which was a new personal best for me. my weight is still at 192.5 but my abs are feeling more solid than ever. I also have put some more mass on my legs since the beginning of the log.


I will be hitting back, biceps, and abs during my next session and cannot wait to hit the gym again.

[holmes215]

Days 23 and 24 were off days. I am a day behind on this log, but I hit the shore for the final weekend of good weather and was unable to workout, but still took 1 cap of GF-AMA each day and kept the diet nice and clean. I did decide to join a new gym over the weekend and dump my old one due to membership issues, which has moved my workouts from late PM workouts to early AM workouts on an empty stomach.