"Patent" down the hatches-Taking USPLabs Patent Anabolic by storm

[Onceyougojack]

What's up Bro-totypes? First off, I am so blessed and excited to do another test log for USP Labs. I can't thank them enough. As always I will be putting my blood, sweat, and tears into this thing while being as completely objective as possible. I welcome everyone along for the ride. I am new to AM.com but have run a few logs on the usplabs forum, including a beta test for test powder.


About me:
I have always been active my whole life. I played tennis at a smaller university in college, and while we did some weight training it was far from a bodybuilding type program-- a lot of high reps on legs and maintenance work on things like rotater cuffs. After college my knees were shot and I did some rehab for a few months. Post-rehab I used my knees as an excuse to quit doing anything athletic and blimped up 30 lbs. In December of 2010, I finally saw what I was becoming and set about to change. Since then I have been constantly learning about working out, supplementation, and nutrition. I dropped from 195 to 165 and since then have been trying to make as lean as gains possible. While I have been pleased with my progress, I still have used my knees and "eating clean" (and my hate for it) to keep me from doing any sort of regular cardio. Thanks to the good Lord and some Super Cissus I am feeling better than ever and tired of excuses!! I guess you could say its time for a comeback.

Ht: 6'0
Wt: 181
BF%: 12-13 estimate

I am going to post before/after pictures by week. So be on the lookout. Also when possible I'll be posting videos of my WoD for your general amusement at how cardio kicks my butt and advice from those more experienced. It will also help me keep track of times and progress.

Training:
For the last eight weeks, I have done the 5/3/1 training program and I have seen some great strength gains. However, I have been doing this in a reverse pyramid format in an experiment with one of my friends. Before 5/3/1 I was doing a low rep reverse pyramid program for strength and it just made sense to me to do your maximum set first before fatigue (after a good warm up), so I am sticking with it. Here's the kicker. Like I said before, absolutely hate cardio!! so instead of getting on the elliptical or running on the treadmill watching TV, I am going to be doing crossfit workouts as cardio. I know that crossfit takes some serious heat in the bb community, but I have to respect anyone who can clean 300+ and still run a beast mile time. I also know someone who started training and made it to the regionals for the crossfit games and it has been inspiring. I am looking for a new competitive outlet and this seems like it could be painfully fun. I will be doing WoDs (Workouts of the Day) at my gym and not a crossfit gym. I want to see how I like it before I shell out the high dollars for a membership. I am a little worried about doing oly lifts fatigued so I will try my best to ease into everything. Also, if I have no previous experience with a lift I will sub it out or find a different wod. Safety first. Please note: I am not a crossfitter. If you are and I do something wrong, please help me out!! I am here to learn.

Routine:
Tuesday: Deadlifts, Chin-Ups, WoD
Thursday: Bench, Calves, Triceps, WoD
Saturday: Squats, Cleans, WoD

Days in between I will be either walking for some low impact cardio, abs, and doing some practice on things like double unders.

Diet:
This section may need to be tweaked depending on my energy levels for these workouts but here is the plan...
Workout days: 3k calories (+500 maintenence) 40/40/20 (p/c/f)
Non workout days: 2k calories (-500 maintenence) 40/20/40 --higher protein if possible
I'm hoping to make some lean gains and with the addition of cardio and high reps of crossfit carve out some of my stubborn areas.

Supps:

Jack3d -- I have both micro and original... going to experiment
Modern BCAA's
5g creapure post workout
super cissus
fish oil
multi vitamin

To me this is just the basic essentials. I have run this stuff for awhile and I know how it affects my body. I know adding this into my regimen isn't going to skew any results. If I feel that recovery is becoming an issue I may try to throw in some extra glutamine as I have a container just lying around I never use.

Product should be dropping tomorrow.

 

[Onceyougojack]

Day 1
What's up bro-seidons?! It's in the books! No noticeable effects yet. I would note that first thing I did was pop open the bottle and smell it... maybe weird but sometimes if the pills bust you get some nasty smells. Nothing raunchy to report for PA.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Since I am trying to hit 3k+ cal on workout days in only two meals I have to feast.

Lunch: Chicken club wrap (turkey bacon, lettuce, tomato, wheat wrap-- my company is all about being healthy so they make healthy meals on sight, usually they post the macros as well but not this week so I will estimate), an additional 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
60 g fat 80g carb 120g protein 1550 cal
Supps: 2 Super cissus, Multivitamin


Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d OG, Patented Anabolic, Sipping on modern bcass during

Post workout shake- (lost my mind today usually have 2:1 ratio protein carb but forgot an extra scoop)
40g protein, 30g carb 400 cal

Dinner:
Wife made some burritos. Sooo good
Chicken rice black beans in wheat wraps
24g fat 70g carb 75g protein 760 cal


Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 104g fat, 205g carb 257g protein
3260 calories
A little higher than I wanted in total calories, but we'll see if the higher intensity workouts require more fuel based on how hungry I feel and body changes.

Workout
This week is my de-load week in 5/3/1 so I can really focus on the WoDs and give full intensity. I started off with deadlift warm up 5x135, 5x185, 5x225 and went straight for it.

I did one of the benchmark workouts called Diane:
21-15-9 reps of :225 deadlift and handstand push ups. Since I have never done a hand stand pushup an would probably get crushed, I scaled back to overhead press 100 lbs. I went to record the workout not only for the log but to keep track of my time and the video cut off after a few seconds... I'll have to work on that. The workout was straight brutal. I was feeling confident as I work DLs weekly and knew that this workout would be to my strong suite. I did the deadlifts relatively fast 11 reps then 10 to keep from gassing out to quickly. I underestimated the 100 lb overhead press. It killed me!! After 5 reps I was stalling out. I really wish I had the video as it was a testament to will some reps to not quit and push it that extra foot to lock out. After the first round I had to incorporate a little of push-press in order to keep going and was still only able to do sets of 3. Afterward I was sweating so hard and had to walk around for like 15 mins to cool off. My shoulders, neck and traps are toasted but it is a good feeling... we'll see how I feel in the morning. Might be walking like a lumberjack.

Promise a video soon and food porn on usplabs forum-- not enough posts here yet

Inspiration for the day: proverbs 16:3 commit your work to The Lord and then your plans will succeed .

 

[Onceyougojack]

Day 2
What's up bro-tisseries?! Non-lifting day today. Took PA on an empty stomach first thing in the morning. I never take supplements without food because I have a pretty sensitive stomach but for the sake of the log I wanted to give it a try. Absolutely no side effects, no running to the bathroom, no gut pain, nothing... it was nice . I am not sure if this is because of my workout yesterday or what but for some reason I was starving at 8:30 am... usually I dont get hungry till like 11 am and modern bcaa can stop the hunger pains until my feeding window is up. I was starving all day pretty much even after taking a thermo with an appetite suppressant. May not have a correlation but I will definitely keep an eye on it.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was green beans.
51 g fat, 51g carb 80g protein - 1100 cal

Supps: 2 Super cissus, Multivitamin, 1 Finaflex XT (thermogenic)

Cardio: LISS walking 20 minutes and a few games of volleyball

Dinner:
Whey isolate shake, 3 eggs and a half cup of egg whites, 1 tablespoon of peanut butter, and a banana
31 g fat 56g carb 75g protein 785

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 91g fat, 124g carb 187g protein
2135 calories
Still about 400 under maintenance and more than 1lb of protein per body weight, but I would like to tweak it a bit to get more protein and less carbs... pb and banana may have to go for something else

Tomorrow is chest tricep calves day. Going to try Lynne-- bench press BW and pull ups 5 rounds for max reps (may modify bench BW for pushups depending on spotter). Video for sure!

Inspiration of the day: 1 Corinthians 9:24-27 :So I run straight toward the goal with purpose in every step."

 

[Onceyougojack]

Day 3
What's up bro-fessors?! Lifting day, so no PA in the morning. I was starving going into work at 7:45 today. I'm not ready to chalk it up to PA as it has only been 3 days... it may just be increased intensity in workouts and I did do more cardio yesterday than usual.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was lima beans.
51 g fat, 51g carb 80g protein - 1100 cal
+Turkey lasagna in the caf - they are slacking on the macros this week so estimated: 10g fat 50g carb 24g protein - 450 cal


Supps: 2 Super cissus, Multivitamin, 1 Finaflex XT (thermogenic)

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d micro, Patented Anabolic, Sipping on modern bcass during ( didn't feel anything different when using micro vs OG today)

Post workout shake- 2 scoops whey isolate 1 scoop carb powder, 5g creapure
5g fat 70g protein, 30g carb 520 cal

Dinner: Lemon chicken pasta (peas carrots chicken wheat bow tie pasta and parm cheese/broth sauce)
15g fat 72g carb 48g protein 600 cal

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 96g fat, 258g carb 284g protein
3220 calories

Training Session
Did a modified version of another crossfit benchmark workout named Lynne-- bench press BW and pull ups 5 rounds for max reps.

I scaled the workout to be pushups instead of benchpress BW for video purposes- It was hard enough to get the pushups and pullups in one frame (did a poor job anyway), but moving from the bench to the pull ups would have been impossible. This wasn't my favorite workout... after the first set to failure I pretty much felt worthless, especially on pull-ups. If I had to do it again I would use one of the pullup assist things to bang out some extra reps.

Warmup :
Benchpress- 5x 135, 5x160 , 5x185
dips- 3x10 @ BW

Did my scaled version of lynne. Also like I mentioned hitting failure on the first set made me feel like sets 2-5 were worthless with just a few reps in each, so I went back and tried for a few more rounds... also noticed that I wasn't fully extending on the pull ups-- lost myself in the moment so I tried to focus better on that as well. Not really a fan of the whole kip aspect but I understand for judging purposes and being able to do 100 pull ups it is a necessary thing. Tried to be more strict with mine.


Funny thing happened in the extra rounds... I'm obviously super setting these for multiple rounds for a few minutes. I'm not leaving the station and supersetting two pieces of equipment across the gym, I'm literally dropping off the bar into push-ups. Dude comes over and hops on the pull up bars during my super set... There was another pull up bar completely empty a few feet away. IDK what was going on?? Just had to laugh and keep going.

I had a big pump in my chest and tris after this workout... hit a few slow and lighter lat pulls to work the back a bit more. Then hit calves 7x5 @ 250 and 3 sets of abs.


Inspiration of the day: Jesus looked at them and said, “With man this is impossible, but not with God; all things are possible with God.”

 

[Onceyougojack]

Day 4

What's up paleBROlithics?! Traveled to see the in laws this weekend so I'm having to update from my phone. Dosed pa on empty stomach as soon as I woke up. No early hunger pains and starvation like the last few days . I may be starting to have some other effects. I've made note of a couple things to watch over the next few days and will let everyone know the verdict.

Supplementation and nutrition is nearly identical to day two except that for lunch I had sweet potato as my vegetable and cut out the banana and peanut butter. Macros should be pretty similar and right at 2k cal for the day.

Starting to feel a cold coming on so I'm taking some pm medicine to try and knock it out . Luckily I go to a national gym chain so I will be able to get my workout in despite traveling. Squats and cleans.... If I was better at cleans they would probably beat deadlifts for my favorite. Also we are celebrating thanksgiving over here tomorrow. I know it is super early but it's the only time her whole family could get together ... Getting a caloric surplus will be no problem but I will try not to go too crazy

 

[Onceyougojack]

Day 5
What's up bro bi wan kinobis?! Saturday = favorite lifting day because I get to train fasted. Woke up took PA and went to the gym and smashed a workout. I have yet to "feel" anything but I do think I noticed something that I am trying to test out and make sure before I mention it... if it is true it is going to be an exciting release. I also feel like I am looking leaner. I'm going to weigh myself after a full week of the product. Adjusted my workout today because of my hunch to include more than just squats and cleans

Supplementation and Nutrition
PA and + multivitamin + super cissus upon waking
PlatinumPRE
Modern BCAAS during workout



Post workout shake- 1 scoop whey isolate, 1 scoop hydro whey 1 scoop carb powder, 5g creapure
5g fat 70g protein, 30g carb 520 cal

Lunch: Today was "Thanksgiving" at the in-laws. No earthly idea what my macros were... It was an epic post workout meal -- thank goodness it was a surplus calorie day. Sweet potatos, chicken turkey, pinto beans, ham, stuffing, mac n'cheese... Yum!

Dinner: After the monster lunch I wanted to have a pure protein dinner so I just had leftover chicken and turkey

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: Happy Thanksgiving!!

Training Session
Last day of my deload. Back to heavy weights 5/3/1 next week. We'll see how much energy that takes out of me for these WoDs.

Today I did a workout based on a variety of crossfit moves to test my hunch.

Warmup :
squat- 5x 135, 5x160 , 5x185
front squats 5x 95, 5x135
hang cleans 5x95, 5x135

Workout: 5 rounds of 5 reps --deadlift, hang clean, front squat, pull ups, overhead press all @ 95

Loved this workout. No real experience on front squats but I think I have gotten the hang of them pretty quickly. I need to work on wrist flexibility still as it was starting to get sore toward the end of the workout. Also I would love to bump this up to 135 by the end of this run, but I am limited on hang clean/overhead press. I don't have any hang clean experience so I will have to look up online and see how to improve my technique so I can get more weight on the bar... I think I am standing too tall. If you have any tips let me know. Also OHP is just weak. I was stalling mid rep @ 95 but never broken... would definitely be broken using 135.

Spent a good couple hours trying to crop today's video. I was using an app on my phone called Splice... had it cropped, added sound, had a title and transitions but it wont export... so I will work on that for future videos and just give the raw video. Also, I need a training partner or a kickstand for my phone because I can not buy a decent angle... This time I'm half offscreen. Also had to cut it to only have the last 4 rounds due to youtube time restraints
<link on usp forums>


Definitely worked hard and was tired after this workout but didn't feel like I was going to die, so that's improvement. I did tweak a muscle in my back that I previously hurt last weekend lifting luggage of all things :-\ Strange how it is always life not weights that makes you pull muscles. Thankfully I have Sunday and Monday to rest it before deadlifts are back on Tuesday.

Inspiration for the day: And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them --romans 8:28

 

[Onceyougojack]

Day 6
What's up el camin-bros?! Today I think I have some things to report. After my huge thanksgiving meal, I woke up in the middle of the night starving. Today was a 2k cal day and I wanted to eat everything in sight. I definitely think my appetite has increased. I also look leaner and have noticed that the day after a workout, whatever body parts I worked carry over an extra fullness. After noticing it after a lat workout, I tried a full body workout on Saturday to test out my theory and it held true for me. As much as I want to rest certain body parts for my strength 5/3/1 workouts, it will be hard not to do full body everyday to keep this look. I'll have to see tomorrow if I maintain fullness after a day of rest. Finally, I did notice an increase in vascularity today. On Test Powder I seemed to notice more veins, where on PA I notice veins that I usually see become even more prominent.

Surprisingly, I'm only sore in my wrists after Saturday. I left the gym with my head held high that I had worked my tail off. Usually I'm the most sore on the second day after so we'll see tomorrow if recovery time has increased.

Supplementation and Nutrition
Modern BCAAs 8-12 , multivitamin, super cissus, 2 recreate
Lunch: Chicken club wrap (chicken, turkey, ham,bacon) + seafood gumbo (crawfish tails & rice in broth)

Dinner: Whey Isolate shake- 1 scoop whey isolate, 5g creapure
Thanksgiving turkey breast meat and rice cakes + peanut butter


Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus

Daily Total: 63g fat, 120g carb, 175 g protein = 1950 cal.



Inspiration for the day: Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. --2 Corinthians 4:16-18

 

[Onceyougojack]

Day 7
What's up Bro-cahontases?! After a week on the PA I hopped on the scale to see how the numbers reflect the mirror. I'm looking leaner but I weighed in at 182 (+2.5 lbs from when I started). This is pretty crazy but exciting since usually after a rest day I weigh in lower than any other time in the week. Questing to two hundo! I have also noticed that PA is strong enough to overpower my current thermogenics. Appetite suppressants are failing.

Like I mentioned yesterday, I'm usually the most sore on the second day after a workout, but today I feel great and ready to kill some heavy deadlifts tomorrow.


Supplementation and Nutrition
Modern BCAAs 8-12 , multivitamin, super cissus,
Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was pinto beans
51 g fat, 51g carb 80g protein - 1100 cal

Dinner: Whey Isolate shake- 1 scoop whey isolate, 5g creapure
3 eggs and a half cup of egg whites, 1 tablespoon of peanut butter on rice cake
31 g fat 56g carb 75g protein 785 cal


Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus
9g fat 17 g carb 132g protein 250cal
Daily Total: 91g fat, 139g carb, 187 g protein = 2235 cal.

Inspiration for the day: Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing. James 1:2-4

 

[Onceyougojack]

Day 8
What's up bro-montanas?! Last night I didn't get to bed until late after taking the wife out on the town. I thought I would wake up exhausted but I woke up feeling like I got 8+ hours of sleep. Perhaps some sleep effects putting me into deeper sleep?

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: Chicken wrap , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
54 g fat 80g carb 120g protein 1500 cal
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d OG, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal

Dinner:
Wife made some modified gumbo for me. Chicken, shrimp, crawfish, rice and broth. Perfect on a cold winter day and tons of protein
24g fat 65g carb 70g protein 740 cal


Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 98g fat, 230g carb 322g protein
3500 calories
Decided to up the calories today since last night when we were out I literally felt so hungry that I was going to faint. My body is saying feed me so I'm listening and going to monitor the results.

Workout
Back on the 5/3/1 grind to increase strength. Did deadlifts today
Warm up (working my way up to first working set)
5x260
5x300
7x340 (PR)


Last week I topped out at 365 x3 (failed on 4th). I have been using one of those max calculators to judge how much work I am actually doing in my last set to gauge strength increases. While those can be off, I have found through personal experience that it usually puts me in a +-5 lb range. Before my deload week and PA run it said my max was 385. After today's workout my calculated DL max is 408. All kindsssa strength gains and I still have over 2/3 of the bottle to go?! Can I hit 450?!?

Afterward I was chasing the fullness I have experienced so I worked shoulders and back.
10x pull ups , 10 x overhead DB press-- 5 rounds for time


Built up a sickkkkk pump in the shoulders. That continued through my ab workout. I have a feeling the party is just getting started.


Inspiration for the day: Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think. Glory to him in the church and in Christ Jesus through all generations forever and ever! --Ephesians 3:20-21

 

[USPlabsRep]

I've been watching your progress.

Can't argue with a shoulder pump!

 

[borobulker]

We have very similar training styles. Pretty awesome to watch. I love seeing those rep PRs. No fun while you're grinding them out but once it's over, the glory is sweet. Haha

Keep smashin' J...

 

[artvandalay]

Very nice log. I'll be following. Love the bro greetings by the way haha.
Keep up the hard work brometheus!

 

[Mulletsoldier]

We have very similar training styles. Pretty awesome to watch. I love seeing those rep PRs. No fun while you're grinding them out but once it's over, the glory is sweet. Haha

Keep smashin' J...

Agreed!

 

[bdcc]

I want to know how long he can go before he runs out of 'bro-isms' lol.

For that reason. I am subbed!

Ben

P.S. good luck brotato.

 

[carpee]

I want to know how long he can go before he runs out of 'bro-isms' lol.

For that reason. I am subbed!

Ben

P.S. good luck brotato.

I'm in as well hirBROshima and nagaBROski

 

[Distilled Water]

I harp on cross-fit from time to time but anyone who bases their routine around bench, squats & deads....I tip my cap

 

[Onceyougojack]

I've been watching your progress.

Can't argue with a shoulder pump!

Thanks Jacob! This product has been targeting my shoulders like no other. In three more weeks I may have to buy new suits

We have very similar training styles. Pretty awesome to watch. I love seeing those rep PRs. No fun while you're grinding them out but once it's over, the glory is sweet. Haha

Keep smashin' J...

I am forever in your debt for showing me the footballcrossfit website. It is such a great source of monster building workouts all for free.

Very nice log. I'll be following. Love the bro greetings by the way haha.
Keep up the hard work brometheus!

I want to know how long he can go before he runs out of 'bro-isms' lol.
For that reason. I am subbed!
Ben
P.S. good luck brotato.

I'm in as well hirBROshima and nagaBROski

Good thing this is a thirty day log! I'm having to think more and more each day and it doesn't help that you guys have already cashed in some epic ones I havent thought of yet! haha touche my bros

I harp on cross-fit from time to time but anyone who bases their routine around bench, squats & deads....I tip my cap

Thanks DW. I think crossfit definitely has its flaws but it has been a refreshing change of pace and got me grinding outside of my comfort zone. Deads, Bench, & Squats on the other hand have withstood the test of time. If it ain't broke don't fix it!

 

[Onceyougojack]

Day 9
What's up Hans Brolos?! I think the calorie increase yesterday was very helpful. PA has done wonders for my sleep and I woke up with plenty of energy and not feeling like I was starving to death. I thought for sure I would be sore in my lats from yesterday but I feel great --recovery has definitely increased since day over these 9 days. A little sore in my elbow and shoulder, but more of joint pain than muscle ache. Probably from doing multiple shoulder exercises per week, but I cant help it when they are feeling more dense and fuller than ever after PA workouts. Took PA on an empty stomach first thing in the morning as usual. I only take a stim thermogenic 2 days a week and it usually has me bouncing off the office walls, but it seems like the longer I have been testing this product the less I feel my thermo. PA just steps in and says move aside lil fella.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was some kind of white bean that was nasty
51 g fat, 51g carb 80g protein - 1100 cal

Supps: 2 Super cissus, Multivitamin, 1 Finaflex XT (thermogenic)

Cardio: LISS walking 20 minutes and a volleyball

Dinner:
Whey isolate shake, 3 eggs and a half cup of egg whites with half cup cheddar cheese
35 g fat 35g carb 75g protein 755

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 95g fat, 103g carb 187g protein
2105 calories

Inspiration of the day: the God who equipped me with strength and made my way blameless. He made my feet like the feet of a deer and set me secure on the heights. He trains my hands for war, so that my arms can bend a bow of bronze. --Psalm 18:32-34

now that is a verse right there! #TRAINFORWAR

 

[Onceyougojack]

Day 10
What's up Sopranbros?! I feel like I wasted my PA pill today As I have mentioned before I have started having some joint pain in my shoulder and elbow. I think it is due to a number of things-- work, less sleep than usual, volleyball multiple times a week, hitting certain movements twice a week, etc. I was going to have to have a shorter workout today to make my volleyball game but after I benched it hurt too bad and I just did some maintenance work. Looking forward to ibuprofen and ice tonight and tomorrow.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: catfish filet, brocoli and rice , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d OG, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal


Dinner:
Went straight from the gym to volleyball then to the house. This was the first time on PA that I just didnt feel like eating. I had to really force it down. All I really wanted was to drink gallons of water, which just added to making me feel full.
3 Eggs and half cup of egg whites w/ half cup of cheese
1 greek yogurt
bowl of fruit and yogurt cereal

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Workout
Chest day today
5x185
5x205
5x225 -- could have probably gotten at least one more rep but decided to stop and rest the elbow

Afterward I did some rotator cuff work, light thrusters, rows, and some quad work to get warm for the game.


Sorry for a lackluster performance today. It really bums me out that I didnt use PA to the fullest but I need some rest. So on that note ...ZZZZZzzzz

Inspiration of the day: O LORD my God, I called to you for help and you healed me. - Psalm 30:2

 

[Distilled Water]

Rest up bro-hemian! Sometimes a good nights sleep is all we need

 

[Onceyougojack]

Day 11
What's up Bil-bro Bagginses?! Today I took some time to get back into working order. Hunger was increased as usual and I have been noticing some random body heat increases... sometimes my ears will just get super hot. Last night I set up a pillow masterpiece to make sure that my elbow and shoulder had no pressure put on them and I woke up feeling a lot better. Took some ibuprofen in the morning and just now before bed. Will definitely be icing down tomorrow after the workout just in case... I also want to limit the amount of ibuprofen I take in case it has some sort of effect on the product. Hopefully just this one day wont skew any results. Should be golden tomorrow for squats and cleans. I am going to try and watch some clean videos before my workout tomorrow to get some better technique down... might try to find a few rep max. Video tomorrow for sure. #BROLO

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was cauliflower (I was feeling bold)
51 g fat, 40g carb 70g protein - 1020 cal

Supps: 2 Super cissus, Multivitamin, 1 Finaflex XT (thermogenic)

Cardio: Walked 30 mins at the track

Dinner:
Whey isolate shake, 1 cup brown rice and 10 oz chicken
35 g fat 32g carb 72g protein 735 cal

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 95g fat, 89g carb 174g protein
2005 calories

Inspiration of the day: fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41:10

 

[Distilled Water]

Great update joe bro-gin!

We used to do the same amongst guys I played college ball with

 

[Onceyougojack]

Great update joe bro-gin!

We used to do the same amongst guys I played college ball with

What'd you play?

 

[Onceyougojack]

Day 12
What's up G.I. Bros?! Fasted training day today aka best training day of the week! I didnt get to watch any clean videos before my workout like planned. I overslept a little bit because the wife got up earlier and took care of the puppies... gotta take that extra sleep when you can get it.


Supplementation and Nutrition
Intermittent Fasting: 10 am- 12pm sipping on Modern BCAAs


Pre-WO Supps: Jack3d Micro, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb

Lunch: Rice, chicken, shrimp, brocoli and carrots

Supps: 2 Super cissus, Multivitamin


Dinner:
Flank steak, mixed vegetables, mashed sweet potatoes and a pretzel roll


Bedtime:
Another piece of flank steak
Casein shake w/ milk
2 fish oil, 2 super cissus

My body has turned into a well oiled machine when it comes to food. Each time I eat quality whole foods, my body burns through it and craves more! It's like it's saying "That's the stuff give me more!" I ate dinner and then a few hours later when it' was time for my bed time shake I was starving. I had to go and eat another piece of flank steak. It has been about one hour since then and I'm hungry again wanting more. I know I am making gains.

Workout
Sqwatz
Warm up (working my way up to first working set) -- Also through in some front squats as a lot of the functional cf moves incorporate a front squat. I'm still working on wrist flexibility and strength but each week I have seen pretty significant increases in weight as I get more used to everything.
5x195
5x225
5x250



Afterward I did some hang cleans. I just couldn't seem to get in sync with higher weights. Sometimes I was able to coordinate my jump, shrug, and elbows under with ease. Then sometimes on the same weight I couldn't even get it high enough to get my elbows under. It was a little frustrating and I am excited to be going to an actual cf place probably in January to get some olympic lift coaching. Never could get anything going consistently over 160

So I decided to make my own WoD that will hopefully help in the hang clean department.
50 high pulls
50 shrugs
50 squats
for time

It was a pretty good workout. I got a beast of a pump in my traps and forearms from the first two and then the 50 squats left me with jelly legs. Usually I throw in some kind of thruster/ push press/ overhead press on saturday but to wrest my shoulder as much as possible I left it out.


Inspiration for the day: Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you. Deuteronomy 31:6

 

[Distilled Water]

What'd you play?

Baseball.

Good update, I don't blame you on the extra ZZZ's. Your're killing it with the compound movements & intensity

 

[Onceyougojack]

Day 13
What's up Little Bro Peeps?! Tomorrow marks two days of PA and another weigh in (last week was 182). Today I was pretty sore in my traps and quads from yesterday. I also noticed that my bicep veins were bulging today. Like I said before, it seems that veins that were once prominent have become more prominent. Holidays are coming up so I'm finalizing travel plans and seeing where I will be able to squeeze workouts in, but definitely going to get them.


Supplementation and Nutrition
Modern BCAAs 8-12 , multivitamin, super cissus,
Lunch: flank steak wrap + chicken salad
2 recreate

Dinner: Whey Isolate shake- 1 scoop whey isolate, 5g creapure
Thanksgiving pot luck with some church friends . Kept portions size super small to not get too many carbs.


Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus


Inspiration for the day: Be on your guard; stand firm in the faith; be men of courage; be strong. 1 corinthians 16:13

 

[borobulker]

Day 13
What's up Little Bro Peeps?! Tomorrow marks two days of PA and another weigh in (last week was 182). Today I was pretty sore in my traps and quads from yesterday. I also noticed that my bicep veins were bulging today. Like I said before, it seems that veins that were once prominent have become more prominent. Holidays are coming up so I'm finalizing travel plans and seeing where I will be able to squeeze workouts in, but definitely going to get them.


Supplementation and Nutrition
Modern BCAAs 8-12 , multivitamin, super cissus,
Lunch: flank steak wrap + chicken salad
2 recreate

Dinner: Whey Isolate shake- 1 scoop whey isolate, 5g creapure
Thanksgiving pot luck with some church friends . Kept portions size super small to not get too many carbs.


Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus


Inspiration for the day: Be on your guard; stand firm in the faith; be men of courage; be strong. 1 corinthians 16:13

Happy Holidays to you and those bulging bicep veins! haha

 

[Onceyougojack]

Day 14
What's up PinocchiBROs?! Hard to believe that two weeks have gone by... time is flying. I hopped back on the scale for weigh in number two and after looking in the mirror I was expecting to be under my initial weigh in. I weighed in at 184.4 (+2.4 lbs). This is insane!! I am noticably leaner around the mid section and arms. I could only imagine working out 5 days a week instead of my 3 how effective this product could be, especially with all the surplus of calories.

After my workout on saturday, my quads have felt full but not really sore.. I mis-spoke in an earlier post because it is a different feeling I wasn't used to.. the fullness has transitioned into a slight soreness today but sunday was an awesome feeling. Felt like walking on tree trunks down there.


Supplementation and Nutrition
Modern BCAAs 8-12 , multivitamin, super cissus,
Lunch: My standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was sweet potato
51 g fat, 51g carb 80g protein - 1100 cal

Dinner: Whey Isolate shake- 1 scoop whey isolate, 5g creapure
3 eggs and a half cup of egg whites, 1 tablespoon of peanut butter on rice cake
31 g fat 56g carb 75g protein 785 cal


Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus
9g fat 17 g carb 132g protein 250cal
Daily Total: 91g fat, 139g carb, 187 g protein = 2235 cal.

Standard meals and supplementation.

Arm is still feeling tender but hopefully with casey helping clean up my technique I can take some pressure off of it...or just go heabvier and set prs.



Inspiration for the day: Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary. Isaiah 40:31

 

[Distilled Water]

That's awesome, it's kind of like how your muscles feel after a light pump set? I wonder if I ate more carbs if I would too??? O'well.

Nice update tho brudda, you're diet is one of the cleaner IF diets is seen & it sounds like its paying off. Keep on keeping on, Bro-e Dirt style

 

[Onceyougojack]

That's awesome, it's kind of like how your muscles feel after a light pump set? I wonder if I ate more carbs if I would too??? O'well.

Nice update tho brudda, you're diet is one of the cleaner IF diets is seen & it sounds like its paying off. Keep on keeping on, Bro-e Dirt style

Thanks Distilled H2Bro. The next few days is when it will be the toughest for everyone. Good luck to you and keto

 

[Onceyougojack]

Day 15
What's up Quasibrodos?! These last few days I have had such deep sleep. When the alarm goes off, it is harder than ever to get up for work. I don't know about you guys, but I'm ready for the holidays and some time off.


Supplementation and Nutrition
Intermittent Fasting: 8 am- 12pm sipping on Modern BCAAs (today this was a life saver to try and keep the hunger away)

Lunch: Chicken tettrazini (+ 10oz extra chicken), broccoli, small fruit cup, half cup of almonds, and greek yogurt
Supps: 2 Super cissus, Multivitamin


Pre-WO : Protein bar + Jack3d Micro, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb

Dinner:
Honey ham and turkey (thick slices) with pasta


Bedtime:
casein shake w/ milk
2 fish oil, 2 super cissus

Workout
Today was deadlift day and I wanted to work on my form after Casey gave me some helpful advice. I could definitely feel the weight more in my hammys and glutes (so I am guessing I was doing it better). I'm not sure if it was because I haven't used those muscles as much in my previous deadlifts or what but the weight felt extra heavy today... even in my warm up. I also couldn't seem to get in as good of a rhythm sitting back. Maybe someone can help me with that? Feels like my knees get in the way or something weird

Warm up (working my way up to first working set)
3x280
3x320
3x365

My workout called for 3+ (basically as many as you can do) but on my first pull I was so focused on getting my shoulders back and sitting into the deadlift that I forgot to breathe out on the lift.... either really focused or absent minded! As I was pulling I got a sharp pain in my lower abdomen. This has happened before a few times with heavier weight but usually after I stretch it out a bit it goes away. Unfortunately today it was still bothering me so I stopped at 3 reps. I was filming the set but since it isn't anything worth showing it won't make it to the log. I wasn't feeling getting a hernia or something right before thanksgiving :-\. With this low volume I doubt I will be sore, so I am going to try and work on form and lower the weight (maybe 225) on my bench day on thursday. I really want to hit 450 by the end of this log so I can't afford a day of such little work being done.

Not being able to crush dead kind of messed up my focus but I went in and did 5 sets of low rows and then finished it up with some curls. Hadn't done curls in weeks since I 've been focusing on compound movements. Forearm veins were spider webs with PA+ micro


Inspiration for the day: we are afflicted in every way, but not crushed; perplexed, but not despairing; persecuted, but not forsaken; struck down, but not destroyed; 2 Corinthians 4:8-9

 

[Distilled Water]

Thanks Distilled H2Bro. The next few days is when it will be the toughest for everyone. Good luck to you and keto

Lmao, I love it! I planned my carb day for Thursday so it shall be glorious!

Um, working on deads and pull 365 for 3? Wish I was "working" too . Nice update, I noticed some new vascularity today myself and it was almost 2.5hr post workout!

I don't forsee your goal being a problem with your dedication and PA. My stiff deads jumpd about 40lbs and I'm recomping!

 

[niners4reggie]

Quasibrodos I love it man. That's a good one

 

[Onceyougojack]

Sorry for the tardiness! I was traveling for the holidays and posting via my phone. Here are the old posts:

Day 16
What's up brodeos?!? Updating from my phone on the road. Today I did my standard lunch and eggs with grilled chicken for dinner . Did some tabata cardio. Prefer liss on under maintenance days but did a little extra today. Tomorrow I'm traveling again but planning an evening workout . Safe travels guys and gals

Day 17
What's up double bro sevens (just saw skyfall--legit)

Another phone post so I will get to the nitty gritty. Today I ate good as I'm sure many of us did but I honestly did not do as much damage as i thought because pa causing an un quench able thirst. I drank so much water today and it just caused me to be too full to stuff myself. Probably a good thing. It's been about a month since I've seen my folks and they were shocked at the size I've put on. In their words , whatever I'm doing and taking is working ! If they only knew... Getting in on the ground level of something game changing. Today I also noticed an increased quad definition.

Workout
Bench
3x 190
3x 220
5x245

10 rounds of deadlift form practice ten reps rest thirty sec
Weighted double unders ... Five pounds total in the handles. At first it took some Getting used to as seen in the misses in this video but then started gettin twenty plus in a row... Still have tons of work to do. Crazy the pump I got in my biceps with just five pounds in the rope. Aerobic workout too


75 push ups
Weighted double unders round two

Hope everyone had a great thanksgiving

Day 18

What's up macabroni and cheeses ?!? After carb fest 2012 aka thanksgiving its back to the real world. Turkey for lunch with sweet potatoes. Dinner I had trout with shrimp and a salad.

Two things to report today, I have noticed the increased body temp again. Face has been feeling really hot today and I'm hot before bed too. Finally I tried a new fat burner today as I traveled with samples only and pa dominated it. I felt no appetite suppressant whatsoever . Alpha supp crushing the rest
Day 19
What's up embrybros?!? Normally I post at the end of the day but I am so excited from my workout that I can't wait. Walking into the gym today I just felt stronger. I'm visiting my parents so I had to use their club gym so I had to switch up my workout a bit.

Started off doing some squats as usual. They don't have any straight bars so I had to roll smith machine.
Warm up
3x210
3x240
3x275 pr


Knocking out the squats just assured me of the strength I was feeling so I kept getting after it. Did some cleans and used the eZ curl bar. A little Awkward with the bends in the bar but I was working on stomping into the ground and 45s felt like baby weight. Would have gone for a 1rm if I had a straight bar. Next week!

Felt even more manimal so I decided to try some heavier weight on my front squat . Worked up to 195 ... Which is a pr but it was the highest I've yet to try as I'm still working on wrist strength and flexibility.

Finished up with 5x5 overhead press 135 strict slow reps (killer) and 5x5 pull ups.

#patentedstrength

Day 20

What's up Mount Brolympus?!
Spent 8.5 hours on the road today. Then had to get the house in order, unpack, get ready for work the next day, all that boring stuff. Nothing really to report today as I was just sitting in the car staring at the open road. I am continuing to lean out though. I did get some great rest this weekend and some good carb fuel so I am feeling 100% for the upcoming week. It will be my heaviest week in the 4 week cycle so I'll need everything for it, but should have some good lifts and records to post!

Inspiration of the day: Psalm 37:4 Take delight in the LORD, and he will give you the desires of your heart.

 

[Onceyougojack]

Day 21

What's up BROsetta Stones?!
It was time for another weekly weigh in today --184.4. That is the same from last week. I was hoping to continue to see the scale climb while the definition increased, but I am pretty glad that after all the holiday festivities and splurging that I didnt blimp up. Even though its winter time, gotta stay lean. I cant stop thinking about working out tomorrow and the rest of this week. It is what all the weeks prior have come down to... I am already visualizing sets and PRs. Talk about focus. Also I just shaved less than 24 hours ago and my beard is coming in ridic. Patented Anabolic, new official sponsor of no-shave November?? or Movember for the 'staches.

Next, I felt like I smashed my leg workout on Saturday. I should be walking like a stiff-legged zombie, but I feel great. No DOMS, no joint pain. I could do it again right now! Insane.

Also have to give the utmost of kudbros to USP and their sick black friday giveaway... It will be the perfect transition from PA to keep the gains coming.

Inspiration of the day: Proverbs 11:25 A generous person will prosper; whoever refreshes others will be refreshed.

 

[Onceyougojack]

Day 22
What's up Brogi Bears?! Great night sleep last night and woke up refreshed and ready to smash.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: sausage, red beans and rice , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d OG, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal


Dinner:
Ended up eating some meat lovers pizza from a restaurant around here. They partnered with my wife's school to donate proceeds towards prostate cancer research/prevention.

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Workout
Deadlifts:
Today called for 380 1+ (at least one but as many as possible). I went in focused at 385 and shooting for 3 and made sure I got a proper warm up...even wore my microtest shirt for good luck.

First rep felt great. Second rep could not lock out... I think I could have with some chalk but my grip was failing and if I locked out I would have had to drop the bar from the top. After Casey's advice I have really started feeling my deads in my hammys and glutes like I am supposed to, but since I tweaked my form I havent felt as explosive. It is going to take more practice to get into a rhythm I'm sure. I have also really been focusing on keeping the bar close to my shins when I pull. Got a little too close today and got a nice little gash on my legs.

Estimated 1rm from calculator = 405. I will have one more DL day on PA, but it is supposed to be a deload day. I would love to hear everyone's opinion on deloading. I may try one next week for one last day for final lift numbers. So far I have increased my DL max 20 lbs in 3 weeks. Pretty stok3d!

I have never seen such improvements in physique in a mere 3 weeks. I am eager to see if upon the commercial release we are able to add test powder for an amazing strength synergy.

DL-
3x340
9x300 (called for 5, but disappointed at my top set so I went for extra reps)

It is just as important to share your failures, as it is your successes. Stay grounded and heading towards your goals!

one arm Kettlebells - burn out
Cable rows - 3x8 @140

Inspiration of the day: James 1:12 Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.

 

[Distilled Water]

I'm deloading this week. I've never done it before, as I usually just take an entire week off. I'm doing 50% of what my normal weight would be

Sorry I'm not more help with reactions of this but seems to be going ok for me

 

[Sourdough]

LoL@all the broisms. Following...

Sent from my Toaster using Am.com

 

[Onceyougojack]

Day 23
What's up BROletariot?! Just glad to get through humpday this week. Forgot to take PA this morning for some reason, but got it in at lunch with food. I did notice that without taking it in the morning I had less hunger pains. It definitely revs up the metabolism. Work has been exhausting, so I am also enjoying the solid sleep on this product. Feeling a little sore in the glutes --means my form is coming along I hope. If the video from yesterday looks like I'm still too forward let me know.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was grilled sweet potatoes - yumm.
51 g fat, 51g carb 80g protein - 1100 cal

Supps: 2 Super cissus, Multivitamin, 1 Purus Labs Fat Smack

Cardio: LISS walking 20 minutes

Dinner:
Whey isolate shake, 3 eggs and a half cup of egg whites, 1 tablespoon of peanut butter on pretzel sticks
31 g fat 56g carb 75g protein 785

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Daily Total: 91g fat, 124g carb 187g protein
2135 calories


Thanks to Distilled H2BRO for the input on deloading. Also posted this in USP labs forum for MikeRea to comment. So far I think I'm gonna go for it and enjoy a week of recovery.

Inspiration of the day: 1 John 4:18 There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love. --- fear no workout! love the progress and the burn

 

[Distilled Water]

Good deal brotha, sometimes rest is as important as lifting.

 

[Onceyougojack]

Day 24
What's up Gigolbros?! Great workout today. Strength is still up and plateaus are non-existent! Vascularity was there today as well (seems to be on some days and normal others)

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: crab cake and lima beans , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d micro, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal


Dinner:
Grilled chicken wrap with roasted potatoes

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Workout
Chest: warm-up
5x205
3x230
2x260 -- Couldn't lock out the third. Had a great spotter though who really made me grind it out. Had to take a couple of breaths to push that mug up. Definite growth getting done!

Bench is my nemesis and I haven't tried this heavy a weight for more than 1 rep before... I thought it would feel pretty heavy but I knocked out the first two reps no problem. Bench max is going up! ~ 10 lbs in 4 weeks which is huge for me. I have gone a month before and been stagnant.

Afterward I did a dip routine where I start off with about 1/3 range of movement then go to 2/3 then full range of motion. Really builds a sick pump and burn-- 4 sets. Then I was still craving more bench so I did some bb sets @ BW then went to the hammer strength machine and did the 1/3 , 2/3, full range of motion for 2 sets. (usually around 15-20 reps). Afterward the pump was hyoog and my chest and arms were as full as ever.

Final few days of PA and workouts are still fresh and progressing. Plateau buster both in #s and in physique! Focus has increased and the craving for weights has too as I want every second on PA to count.


Inspiration of the day: 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

 

[Distilled Water]

Day 24
What's up Gigolbros?! Great workout today. Strength is still up and plateaus are non-existent! Vascularity was there today as well (seems to be on some days and normal others)

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: crab cake and lima beans , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d micro, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal


Dinner:
Grilled chicken wrap with roasted potatoes

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Workout
Chest: warm-up
5x205
3x230
2x260 -- Couldn't lock out the third. Had a great spotter though who really made me grind it out. Had to take a couple of breaths to push that mug up. Definite growth getting done!

Bench is my nemesis and I haven't tried this heavy a weight for more than 1 rep before... I thought it would feel pretty heavy but I knocked out the first two reps no problem. Bench max is going up! ~ 10 lbs in 4 weeks which is huge for me. I have gone a month before and been stagnant.

Afterward I did a dip routine where I start off with about 1/3 range of movement then go to 2/3 then full range of motion. Really builds a sick pump and burn-- 4 sets. Then I was still craving more bench so I did some bb sets @ BW then went to the hammer strength machine and did the 1/3 , 2/3, full range of motion for 2 sets. (usually around 15-20 reps). Afterward the pump was hyoog and my chest and arms were as full as ever.

Final few days of PA and workouts are still fresh and progressing. Plateau buster both in #s and in physique! Focus has increased and the craving for weights has too as I want every second on PA to count.


Inspiration of the day: 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Bench is also a sticky one for myself, good to see your hard work and PA are helping change that for you.

 

[Onceyougojack]

Day 25
What's up John MacEnbros?! Heres to the freakin weekend! Tomorrow is my last clean and squat day on PA. Gonna make it count! Today was supp christmas. Bought a new thing of bulk modern just in time, new flavor of casein protein (cinnamon bun- tastes awesome) and the black friday A stack 2.0 delivered. Of course I gotta thank USPLabs and Nik O for treatin me better than I deserve and the super fast shipping. I am super excited to try C20 finally. It will make the pain from no more PA a little more bearable. I do wonder if PA will be allowed to be taken with the asteroid stack upon commercial release... Talk about sick gains. Powerfull + PA = unbelievable sleep, Prime+PA = slabs of muscle, TP+PA = strength gains like woah, and then c20 +PA = hard full muscles.

I wanted to see if what I noticed the other day about hunger when not dosing PA first thing in the morning was just a fluke, so I didn't take it until lunch at noon. Again, not hungry at all like the ermahgerd I need to eat now when I dose upon waking. It's like it takes the body's natural processes and puts them into overdrive.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was butternut squash

Supps: 2 Super cissus, Multivitamin, 1 Purus Labs Fat Smack

Cardio: LISS walking with some light jogging- 30 minutes

Dinner:
Whey isolate shake, 3 eggs and a half cup of egg whites wrapped in a wheat tortilla, 1 tablespoon of peanut butter on pretzel sticks

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Going to get some much needed sleep if the dogs will let me tomorrow and then head to the gym for some fasted training.

Inspiration of the day: Ephesians 6:10-11 Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes.

 

[Onceyougojack]

Day 26
What's up Hootie and the Brofishes?! Slept a solid 8 hours and went to the gym fasted. Work was done.

Supplementation and Nutrition
Pre-workout:
Supps: Jack3d OG, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal

Lunch: Chicken breast with pasta and meatsauce, salad, and zucchinni
Supps: 2 Super cissus, Multivitamin

Dinner: Ravioli with meatsauce + protein shake + greek yogurt

Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus

Workout
Squats: warm-up
5x225
3x255
2x285 (PR) -- I am really pleased with how my squats are progressing. I forgot my patellar tendon straps today and was a little nervous, but the strength was there and I was able to push it up even though it was a fight.

When I can start off on a solid backsquat it really increases my confidence for the front squat. I actually am starting to like front squats more as I feel that the weight in the front really forces me to sit back and get deep into the squat. Sometimes I feel on the back squat I can tip over and put too much strain on my lower back.


Last squat day on PA so I went for it.... and what do ya know? new front squat PR. Last week the heaviest I tried was 195, so this week I went for 225. BOOM. Wrist was a little sore afterward and my glutes felt hammered but I'm already feeling back to normal.

Had to keep the freight train of strength going.

Hang cleans-- last time I stalled out @ 160. This week I smashed out 175! I freakin love this movement as it works so many muscles and everything has to be in sync. This kind of increase in 2 weeks (after doing light hang cleans on an ez bar last week) tells me that all muscle groups are makin all kindsa gains. I went for 185 and man I wanted it, and I got it about half way up but not nearly enough to be able to flip my elbows under. Little more PA and a little more time and it'll be in the rearview mirror.

All in all it was a great day to end my strength program as next week is more of a recovery. I cant get enough of the PA strength gains and lack of DOMS. Add to it the physique changes and you have a must have supplement.


Inspiration of the day: The LORD is good to those whose hope is in him, to the one who seeks him; Lamentations 3:25

 

[Onceyougojack]

Day 27
What's up Rambros?! Got that good sore feeling today... nothing to hinder movement but enough to let you know you did some good work. Traps, shoulders, even biceps. Less sore in the glutes and hammys surprisingly.

Today I decided to give in a little bit to the hunger. It is something on my next run I would love to try and do... when I get hungry, eat. Instead of such a strict caloric regimen. It would be interesting to see if I stayed lean.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs + PA

lunch= grilled chicken sandwich with bacon and a salad

Supps: 2 Super cissus, Multivitamin, 2 recreate

Snack: Whey isolate shake

Dinner:
3 eggs and a cup of egg whites

Bedtime:
2 scoops Casein shake w/ milk
2 fish oil, 2 super cissus

Weigh in tomorrow!

Inspiration of the day: Phillipians 4:6 Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.

 

[Onceyougojack]

Day 28
What's up Bro Jay Simpsons?! Weighed in today at 182-- down 2 lbs from last week. Still up 2 lbs from the start -- this would explain the noticeably increased leanness that my wife and I have noticed. Today I had the increased body temp -- more so than ever. I found myself sweating a bit at work.

Ate a little more than usual today again since I was down in weight and have been hungry all the time.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was black eyed peas

Supps: 2 Super cissus, Multivitamin, 1 TSN XAT

Cardio: LISS walking 20 minutes

Snack: Broccoli salad-- chopped broccoli, bacon, sun flower seeds, and raisins (sooo amazing)

Dinner:
Whey shake, 3 eggs and a half cup of egg whites, 1 tablespoon of peanut butter on rice cakes

Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus

As my deload tomorrow, I'm going to do the diane WoD I did at the start of my log. Not really an easier recovery workout, but only 225 on the bar. I'm going to compare how long it takes now vs how long it took at the onset. Excited to measure some CF performance with strength gains.

Inspiration of the day: 2 Thessalonians 3:16 Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you.

 

[Onceyougojack]

Day 29
What's up pybromaniacs?! Deload day = WoD only and it got crushed. That is all there is to say!

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Lunch: chicken and pasta dish , 10 oz chicken, 1/2 cup of almonds, and 1 strawberry banana greek yogurt
Supps: 2 Super cissus, Multivitamin

Pre-workout meal: Protein bar
11g fat 38g carb 30g protein 300 cal
Supps: Jack3d micro, Patented Anabolic, Sipping on modern bcass during

Post workout shake-
70g protein, 30g carb 500 cal


Dinner:
Taco soup - ground beef, kidney beans, corn, pinto beans, stewed tomatoes

Bedtime:
Casein shake w/ milk
9g fat 17 g carb 32g protein 250cal
2 fish oil, 2 super cissus

Workout
DL: warm-up
10x135
8x185

Diane- 21-15-9 deadlift and handstand pushups (subbed for 100 lb oh press) except I forgot and did 21-15-12 Last time I broke up the first set of DL into 11-10, but today I felt like I could knock out all 21 in a row... decided not to to leave some in the tank and it was a good decision. The most improvement came on the OH press. Last time this part absolutely dominated me. After my first 5 reps I stalled out and my arms were jelly. It literally took me forever and I had to push press a good number of reps to even complete the set. Not this time! First set was a breeze and I only split it up to not wear myself out. Still rested in between some reps/sets but it was a lot less than last time.

All in all I smashed my previous time... not by seconds, but minutes!! and with much stricter form! (I did kind of revert to leaning over the bar on some of my deads but I tried to correct it when I felt myself doing it. Heart was pounding afterward and I still have tons of room for improvement to cut down rest times, but I'm very pleased with the progress for my second Diane ever! Those final OH presses were still brutal -- especially when I did some extra reps

Also, if you look closely on my deads you can see my bicep vein bustin out even from a phone camera feet away.

Afterward I did abs where I start off with about 1/3 range of movement then go to 2/3 then full range of motion. Really builds a sick pump and burn-- 4 sets.

Great final workout on PA. Not only can this product be used for BBers trying to gain size and strength, but even Crossfitters (and newbies like myself) looking to build strength, power, and endurance. Versatility baby!

Inspiration of the day: Psalm 34:14 Turn from evil and do good; seek peace and pursue it.

 

[Onceyougojack]

Day 30- The BRObituary
It is hard to believe that it has been a full 30 days since I started this journey. Time has flown by and with time has come new PRs, gains, and amazing workouts. Final weigh in = 183 this morning, which is a +4 lb increase over 30 days. I am extremely pleased at these results, especially due to no added fat gain that I can tell (if anything fat loss). This is the ultimate gaining tool as I am up in weight despite eating a caloric deficit 4/7 days. I don't know what is in these little caps but they pack a punch like no other.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was green beans

Supps: 2 Super cissus, Multivitamin, 2 recreate (gettin low -- need some kind of thermo in the new IC deal jacob!)

Cardio: LISS walking 20 minutes

Dinner: Whey shake and left over taco soup

Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus

It will be interesting to see how long the effects are felt after discontinuing dosing. It will probably take some getting used to again to be setting at my desk and not only be thinking about when lunch time is

Tomorrow I am jumping straight into the Asteroid stack 2.0. I should also have some PA on the way sometime soon from the label design contest that I will run with it. Mississippi ain't ready for this. I may have some random updates to this log in the future, but I am more looking forward to spending time reading and seeing how this product affects others.

I want to thank USPLabs for choosing me as an alpha tester. It was an amazing experience and you guys never cease to amaze me with the amount of effective and innovative products you put out. I also want to thank everyone on AM that stopped by and added input and encouragement--you guys make it that much more fun and it is nice to build friendships with people who share your passions. I hope the time I spent in this log was helpful in some kind of decision in your life, whether it be to start/continue your fitness goals or whether or not to purchase this product or something completely different. I hope to continue lurking around AM, as I have learned a lot just from reading articles and posts from people who know a lot more than me and have been doing this a lot longer. Thank you all for the warm welcome.

My final thoughts will be coming in the next few days. I am going to sit down and compare the weekly thoughts I have recorded for one comprehensive review. It is getting late and I want to give it the time it deserves. Be on the lookout!

Inspiration of the day: Matthew 17:20 He replied, "Because you have so little faith. I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there' and it will move. Nothing will be impossible for you."

Have faith in what you're doing and keep working hard to reach goal after goal!

 

[niners4reggie]

Great logs man. Great bro words too. You completely have me sold on it. Will be getting some for sure!!!

 

[Distilled Water]

Day 30- The BRObituary
It is hard to believe that it has been a full 30 days since I started this journey. Time has flown by and with time has come new PRs, gains, and amazing workouts. Final weigh in = 183 this morning, which is a +4 lb increase over 30 days. I am extremely pleased at these results, especially due to no added fat gain that I can tell (if anything fat loss). This is the ultimate gaining tool as I am up in weight despite eating a caloric deficit 4/7 days. I don't know what is in these little caps but they pack a punch like no other.

Supplementation and Nutrition
Intermittent Fasting: 8 pm- 12pm sipping on Modern BCAAs

Non workout day = 2k calories

standard lunch= 10 oz chicken , half cup of almonds, 1 greek yogurt, and whatever vegetable the cafeteria provides, which today was green beans

Supps: 2 Super cissus, Multivitamin, 2 recreate (gettin low -- need some kind of thermo in the new IC deal jacob!)

Cardio: LISS walking 20 minutes

Dinner: Whey shake and left over taco soup

Bedtime:
Casein shake w/ milk
2 fish oil, 2 super cissus

It will be interesting to see how long the effects are felt after discontinuing dosing. It will probably take some getting used to again to be setting at my desk and not only be thinking about when lunch time is

Tomorrow I am jumping straight into the Asteroid stack 2.0. I should also have some PA on the way sometime soon from the label design contest that I will run with it. Mississippi ain't ready for this. I may have some random updates to this log in the future, but I am more looking forward to spending time reading and seeing how this product affects others.

I want to thank USPLabs for choosing me as an alpha tester. It was an amazing experience and you guys never cease to amaze me with the amount of effective and innovative products you put out. I also want to thank everyone on AM that stopped by and added input and encouragement--you guys make it that much more fun and it is nice to build friendships with people who share your passions. I hope the time I spent in this log was helpful in some kind of decision in your life, whether it be to start/continue your fitness goals or whether or not to purchase this product or something completely different. I hope to continue lurking around AM, as I have learned a lot just from reading articles and posts from people who know a lot more than me and have been doing this a lot longer. Thank you all for the warm welcome.

My final thoughts will be coming in the next few days. I am going to sit down and compare the weekly thoughts I have recorded for one comprehensive review. It is getting late and I want to give it the time it deserves. Be on the lookout!

Inspiration of the day: Matthew 17:20 He replied, "Because you have so little faith. I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there' and it will move. Nothing will be impossible for you."

Have faith in what you're doing and keep working hard to reach goal after goal!

Great overview! The final, detailed rundown should be awesome.