Onceyougojack
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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.
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.