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

[hvactech]

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.

i love early morn workouts

[holmes215]

i love early morn workouts

I do too. I always had to do them for baseball in college and they have given me some energy to get through the day. Tue new gym has thrown my rhythm off a bit, but I feel it will be a benefit once I get a rhythm down.

[holmes215]

Day 25

Had an awesome first day at the new gym as I had tons of energy and was ready to take on the world. I did not do supersets or bi/tri-sets because I was not used to the location of all the machines and pull up bars in relation to each other, but I think I am gonna like the new gym and my AM workouts.

2200 cals
73 gms fat
120 gms carbs
255 gms protein


Got a good back workout in with weighted pull ups etc. I do need to work on my forearm strength a little as my heave pull ups have suffered a bit over the past 6 months.

The scale showed me at 192 flat today which was great, but I am showing some fat on my pecs still in the lower area. I have definitely gotten more defined muscles and gained a little mass during this 4 week period so far. About 6-7 days left of GF-AMA and I cannot wait for my final results.

[holmes215]

Today I had quite a revelation in the gym. I really wish I didn't drink so much damn beer in college and knew what good nutrition could do for me. I think back about killing a case of beer once or twice a week and eating crappy food everyday, I woulda been one shredded bastard if I didn't do that. Well I guess you live and you learn.

[holmes215]

Days 26 and 27

Hit chest and back. Still getting used to the new layout at the gym but its much larger than my previous gym which is nice. Weight still at 192 lbs but I am loving my early morning empty stomach workouts.

[hvactech]

how much left do you have, do you feel any of the effects wearing off

[holmes215]

7 days left at least. Haven't had any effects wear off on me, but it certainly has helped me cut down on pre-WO caffeine and stims.

[Bolanrox]

That is always a good thing

[holmes215]

Day 28 heavy legs and day 29 back and abs

Im gonna try to get back into higher weight lower rep leg workouts to build my strength back up since my back has been holding up well. I've always hated having small legs since I hurt my back and hopefully this will be the road back to tree trunk quads and rock hard glutes. My weight was 190.8 lbs on day 29, but my pecs are still holding some fat which always annoys me. My serratus muscles are becoming more visible however and the AMA is still working very well for me. I do wonder about the residual fat in my pecs if it is due to high estrogen levels possibly from a run of Dermacrine a year ago.

[holmes215]

Day 30

My apogies for the brief log information I have added lately. The hurricane has knocked out power briefly and my internet has been dead for several days, so I am typing via my phone which is crap.

Back/biceps day

I realized today how tough heavy chin ups are on your forearns and grip strength. I will need to continue to do this to build my strength there and in my biceps.

Day 31
Chest and squats

Got a quick heavy squat and shoulder/chest workout in on the weekend before the storm began to hit us. Maxed out with 4 deep squats at 265. Not exactly heavy for most people but I was glad my back held up.

[hvactech]

good deal

[holmes215]

After 3 forced days off due to the hurricane, I am back for day 33.

Chest and back

Weight 191 lbs

It was tough getting back into it due to the hurricane and my sleep schedule that was all throw off, but I straggled into the gym at 6 AM to get going. The big issue I has from doing abs and my two upper body groups all in 1 days was high BP headaches and time contraints. I actually love doing all of my upper body in 1 day because you have to work like an animal to do 2 compound exercises back to back, but it gave me a mean headache. I also went back to doing DB bench press, but I did pyramid sets, and I realized how much stregth-wise I have lost on DB's from doing the BB. In the future I would like to mix in both on different days, but I feel that I lose out on strength in both if I mix each type in with each other. Either way, you live and you learn, but I am coming down to my final 4 days of GF-AMA and I hope to kill it before then.

[holmes215]

Day 32

Legs day

Still 191 lbs. I really am liking the energy I get during morning workouts with gf-ama. It does make me piss alot for a few hours after taking it, but since I am at work after the gym that is fine. My leg strength was down today and I was struggling with 8 deep reps at 225 for squats, but my endurance was great. I was able to knock out leg press, deadlifts, squats and leg extensions all in one day without an issue. I probably will just workout my legs for high reps now since I have no reason to hurt my back for nothing.

[hvactech]

high reps are a staple in my leg routine, i also incorporate constant tension reps

[holmes215]

high reps are a staple in my leg routine, i also incorporate constant tension reps

I had been doing high reps a month ago but decided to go heavier. I will be switching back and working the leg press machine is more with slow reps.

[holmes215]

Day 33

Back, biceps and abs

Another nice and early workout for me, which I continue to love. I may start to dislike them in the middle of the winter, but luckily the weather hasn't been too bad as of yet.

Weight 191 lbs

Hit the gym and knocked out a mile on the treadmill to warm up at a 7:30 second pace, which was much tougher than I expected. I need to get back to doing more cardio, so I may just get to the gym a few minutes earlier.

Started out with high rep pull ups to really workout my biceps and get a full range of motion. hit 20 reps pretty easily on my first set and went to 15 for the next 2 sets then 13 and 13 for the last two. In between sets i knocked out some crunches on the weighted crunch machine. Either way another really tough workout with a great pump in my back and biceps on an empty stomach. 3 more days of GF-AMA left and I really am gonna hate to be off of it when I complete this log.

[Brucega]

in better late than never!

[hvactech]

in better late than never!

now its a party!

[holmes215]

now its a party!

Good time to get in. I will be posting my last few days of the run and the review by the end of the week.

[holmes215]

Day 34

Chest, shoulders and lower abs

Didn't get my weight today and I couldn't work out as hard as I would have liked because the gym was packed, but it was my triceps workout at the end was great. Couldn't get mad at the other people though, they were putting in work too. The one thong that pisses me off are people benching like 95 lbs and taking up a bench for half an hour or power lifters sitting in the squat rack for 1 set longer than my whole workout. Had to hit the Smith machine to start my bench supersets for the day and I was a bit down on strength but should get back to normal my next workout.


Day 35

Back and biceps

Did double cardio today. 7:30 sec warm up mile and a 7 min mile after my workout. I got away from cardio a bit at my new gym because my workout time is shorter and I noticed it when I was gassed during both sessions. The back workout went well though and I was able to hit neutral grip pull ups at 20 reps, 15 reps for 2 sets and 12 for the last 3 with 90 sec rest (weighted twists) between sets. 1 more day of AMA left and I will wait 3-4 days after to give a review to see if any physical effects are reversed.