EBF AAv2 + chedapalooza= recomp city
- 03-10-2013, 04:45 PM
- 03-10-2013, 05:49 PM
I started a new log at:
03-10-2013, 06:03 PM
03-10-2013, 07:32 PM
damn...you should have bought 3 bottles lol...
then we could play around with timing and dosing to get the most out of it.
...::: Olympus Labs Athlete & Representative :::...Crossfit - DEMIGOD -
03-10-2013, 08:13 PM
03-12-2013, 01:06 PM
Today was start of shock week for p/rr/s
It was a CRAZY long day with very little sleep on Sunday night and I've been extremely active: playing a lot more basketball tham usual, hitting the gym more frequently, and reducing cals... So I really felt this yesterday and by 5 pm I was almost too tired to eat or drive home!!! But I sure felt LEAN all day lol.
Noticing some separation between delts and bis/tris now. Also my legs are really starting to separate... When you really nail down diet and training and supplements, results should be seen almost daily IMO. I feel like a plateau is imminent tho, and will keep a close watch on things to avoid or break thru asap.
Workout for Monday:
Lift between classes at 11am
Incline bb press- 135x10, 155x9, 175x7 (pr reps)
Incline db fly- 30x10, 30x9, 30x8
Flat bench- 155x8, 155x7 (rarely do this really hurts my shoulder from football injuries)
Decline db fly- 30x10, 30x10
Inc db press drop sets- 60x6 drop 50x5 drop 40x5
Drop set Cable crosses (hi to low)- 30x8 drop 20x8, 30x10 drop 20x10 (weird weighting on this machine)
Dips- bwx10, bwx10
2 arm kickbacks- 10lbx10, 10lbx10
Crushers- 65x10, 65x10
Oh db ext- 50x10, 50x10
Pushdown drop set (straight bar)- 40x10 drop 30x8 drop 20x8 (weird weighting again)
Then went back at 2 for HIIT and did 44 minutes for 496 cals as well as abs and hypers
Then played basketball for 1.5 hour.... FRIED
Today is back/bis and basketball and classes...!
03-12-2013, 03:04 PM
03-12-2013, 10:00 PM
03-13-2013, 11:08 AM
Veryyy tired today. Have one more class today then gonna shoot around hoops at school. No lifting or cardio today but might go play some ball tonight (full court) but also may decide to just keep things low key today as my joints r hurtin from above avg activity level. I will post up my workout from yesterday this afternoon.
Last night noticed increase vascularity in forearms and legs.
Also measured bf at school on a hand held monitor - got 14%... but I know they have up to 3% error so I'm thinking it's slightly lower perhaps.
I feel a lot smaller after reducing creatine dose and frequency. How the hell do dudes get these swollen full arms all day long?! I always look so damn flat!
I took 2 aav2 this morning around 10am and have bcaa w me. Will break fast around 3-4pm
03-13-2013, 09:03 PM
Today was lame. Gym was shut down at school and the court was swamped at 6 when I went to play.. I got in two OK games and called it quits bc too many ppl and time off the court.. Did abs before I left and that was it. At dinner time I was starving but half way thru the meal I was finding it harder and harder to take each bite so definite appetite suppression going on here.. I look smaller/leaner overall and not happy but not unhappy... I Need to assess calories moving forward as I find myself eating very little as well as craving literally nothing.. I usually always develop a craving for a certain food during the day and then just have it for dinner.. But that has not happened At all since starting the aav2...
Today was off day, Yesterdays workout was:
Bb rows- 135x8, 135x10, 145x10
Hammer grip chins bodyweight- 10,8,8
Db pullovers across bench- 60x10, 10
Straight arm lat pull- 40x10,10 (weird weight on this machine)
1 Arm db rows- 75x8 drop 65x8
Wide grip lat pull- 100x8 drop 70x7 drop 50x10 (weird weights they are very heavy for some reason)
Underhand lat pull-110x8, 8
Hammer curls across body- 30x8,8
Collar grip reverse curl- 50x10, 10
Close grip camber curl- 50x10,10
Standing Db curls- 35x6 drop 25x6 drop 15x6
Concentration curls(had insane pump at this time and wanted to do one little extra thing)- 25x6 + partial pulses at point of contraction
Standing calf raises- 165x20, 20
Leg press calf raises- 310x20, 350x18 drop 290x15
Finished with various grip and forearm work
Tomorrow is legs and Cardio. I've definitely been working very hard the past 2 weeks and it's caught up. I worked thru an illness too for which I tool anti buotics.. I'm feeling sluggish but I don't let it slow me down. Next week I think I will dial back and do some active recovery lifts and use only basketball for my cardio before I ramp it up with an 8x8 routine the week following that.
03-13-2013, 09:15 PM
03-13-2013, 10:55 PM
Wicked workout brother C your ass needs to move down here with me my gym's one of the rare 24/7 gyms. Peaceful at night lol
OG Avenger-HULK SMASHING TIME!
03-13-2013, 11:16 PM
03-13-2013, 11:18 PM
03-13-2013, 11:32 PM
03-14-2013, 03:14 AM
03-15-2013, 12:03 AM
Killed legs and cardio today and tried to keep carbs slightly higher. Not feeling
Crazy about it.. Got that tingly fat cell feeling in my stomach..Could be just in my head tho idk. Watch me wake up way leaner tomorrow even tho I'm pretty unhappy ATM lol.
Will post up the full workout tomorrow!
Also tried downloading some calorie trackers but I don't have all the updates / don't wantthem for my iPhone so I was able to download a decent one (wanted my fitness pal) and I'll upload a pic of an avg day tomorrow as well (I tracked wed. The 13th my off day) and will consider tracking from now on but I just don't like doing it lol .. Feels like homework and I don't like to dwell or overthink things.
03-15-2013, 01:50 PM
03-15-2013, 06:10 PM
Currently posting from the recumbent bike finishing up shoulders and traps day and my p/rr/s trial run. I liked it but I'm moving on to something else that I've used with great success for adding density and shedding bf.
I still owe yesterday leg workout post and today's shoulder.
Going out to dinner at a nice sushi place with an 80$ grouping lol and I plan on a big refeed meal bc I'm flatter than an 8 year old boy and I look like I dont even workout. That's the worst.
I really think that aav2 is wasting some SERIOUS calories that is currently detrimental to my physique goals. This is OK though and means the product is very effective and it is up to the user to make adjustments to diet and/or training for desired results. This also means big things for the larger guys out there who really need to drop bf without "dieting" and risking loss in strength or energy. I think adding aav2 to a slight surplus (yes surplus) can really shed bodyfatt.
with that being said, I tracked my cals on wed... And got
This is my typical daily diet, even tho wed. Was an OFF day... I think that is my problem. Not enough cals. But I have never been carb tolerant so I'm wondering where I should/could realistically increase macros...
I think that on top of training and cardio.. Im at a steep deficit everyday.. But don't really lose much due to shut down of metabolism
I always notice on off/delosd weeks following same diet that I 1- increase muscle fullness 2- have reduced inflammation 3- lean out like crazy...
03-15-2013, 07:00 PM
03-15-2013, 11:23 PM
03-15-2013, 11:41 PM
HIIT on treadmill to start for 33 minutes 452 cals
Sumo squat w db on 2 benches
65x15,15,15 (30 seconds rest)
Prone single leg curl
40x15, 50x15, 15 alternating no rest
Single leg ext
55x15,15,15 alternating no rest
Glute bridge across bench
30lb bar on waist x 15, 15, 15
Straight leg dead lift
55x 15,15,15 (30 sec between supersets)
Pyramid set no rest between any sets
Hip adduc- 115x15, 130x15, 145x15, 130x10, 115x10
Hip abduc- same as above
Rear leg elevated split squat - bw x 15 each leg to stretch hip flexors
Hypers- 2 sets of 20
Seated calf raises- 110x 20 x 3 sets
Horizontal calf- 170x15, 230x15 drop 170x11 drop 150x11 with a dc stretch at the end
Finished on stair master for another 16 minutes 225 cals
Total cardio- 49minutes 677 cals --- too much! Lol
03-15-2013, 11:48 PM
Started with HIIT on treadmill for 30 minutes 390 cals
DB upright rows- 20lbx10, 25x10, 27.5x10, 30x8
Seated db laterals- 15lbx10, 15x10, 17.5x10, 17.5x10
HS shoulder press (wt. Per side)
70lbsx10, 85x10, 95x7
Standing bent rear delt raises-
17.5x10, 22.5x10, 22.5x10
Single arm cable front raises
20lbx8 drop 10lbx 8 drop 5lb x8
Facepulls with external rotation
47.5 x8 drop 35x8 drop 20x8
BB shrug- 185x10, 10, 225x8
Db shrugs- 70x10, 75x10, 60x10
Finished with ab work and 15 minutes recumbent bike HIIT for another 160 cals
Total cardio-46minutes 550 cals
03-16-2013, 12:55 AM
Good updates brother C lol I thought you were talking bout your butt cheeks for a minute glad you wasn't haha. My wife says I have no ass at all, and now she's changing her mind since I do lunges now.
OG Avenger-HULK SMASHING TIME!
03-16-2013, 12:57 AM
03-16-2013, 01:04 AM
Sweet bro I'd love to get that v shape myself. Man I saw a vid of Arnold doing a back pose wicked sick.
OG Avenger-HULK SMASHING TIME!
03-16-2013, 01:08 AM
03-16-2013, 08:35 AM
03-16-2013, 12:34 PM
Today n tomorrow r scheduled off days.. Heading to Boston for st pattys party n parade will still dose aav2.. I took 2 caps fasted this morning at 11. I'm gonna take 2 before I have 60g isopure shake. And that will be all the food cals for the day.. I never eat in the 24 hours I drink and It usually shreds me up lol.
I will dose the last 2 caps prob prior to bed... Thoughts?
03-16-2013, 02:33 PM
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