EBF AAv2 + chedapalooza= recomp city

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    Quote Originally Posted by EBF Inc View Post

    You can add it in fats or carbs it's up to you but I'm happy you like the product. Yea it does waste some cals and slows gastric emptying and pushes the body towed fat burning even when eating carbs based off a recent 2012 study in humans

    Keep it up add 200 cals.
    Very interesting. My gf tonight said my cheeks r getting very thin lol which isn't good bc I don't have a fat face. I therefore had about 40g extra carbs from brown rice putting me around 200g carbs for the day.
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    Thursday 3/14

    HIIT on treadmill to start for 33 minutes 452 cals

    Legs
    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
    Superset with
    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
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    Friday 3/15

    Started with HIIT on treadmill for 30 minutes 390 cals

    Shoulders

    DB upright rows- 20lbx10, 25x10, 27.5x10, 30x8
    Superset with
    Seated db laterals- 15lbx10, 15x10, 17.5x10, 17.5x10

    HS shoulder press (wt. Per side)
    70lbsx10, 85x10, 95x7
    Superset with
    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
    Superset with
    Db shrugs- 70x10, 75x10, 60x10

    Finished with ab work and 15 minutes recumbent bike HIIT for another 160 cals
    Total cardio-46minutes 550 cals
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    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.
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    Quote Originally Posted by packers6211 View Post
    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.
    Lol that's funny. I had to stop lunges butt got too BIG! I like where my legs r heading right now getting my v shape look back
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    Sweet bro I'd love to get that v shape myself. Man I saw a vid of Arnold doing a back pose wicked sick.
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    Quote Originally Posted by packers6211 View Post
    Sweet bro I'd love to get that v shape myself. Man I saw a vid of Arnold doing a back pose wicked sick.
    O Arnold
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    killin those workouts cheda
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    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?
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    Quote Originally Posted by chedapalooza View Post
    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?
    Prior to bed is fine

    Take a hefty dose of aav2 or garcinia pre drinking you'll be surprised
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    Quote Originally Posted by EBF Inc View Post

    Prior to bed is fine

    Take a hefty dose of aav2 or garcinia pre drinking you'll be surprised
    Yep I'm 4 caps in on the day I haven't started drinking yet and I think I'll take 2 more before I do and do 2 at bed.
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    Off day today Sunday 3/17 n got called into work. (waiter). Disnt drink as much as I thought I would yesterday.. Not much st all actually.. Had a glass of red wine lol, half a bottle raspberry lager, 2 guinness draughts, 1 becks sapphire, 1 shot Jameson and a jello shot over the course of 5 hours. Ididnt realize becks sapphire had so many cals n carbs or I wouldn't have had it. I feel pretty bloated actually today which Is not the norm after drinking. Definitely holding water n not digging it at all.
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    New dosing as of today:

    Workout days-
    3 caps 45 min prior to workout
    3 caps 30 mins prior to Post workout meal

    Off days-
    2 caps 30 mins prior to lunch and dinner
    2 caps prior to bed (at least 1 hour after feed window closes)

    Today Is another off day. Been feeling very lethargic and run down after a couple weeks of extreme daily activity. I'll get in tomorrow for a full body active recovery type lift and probably play some light basketball. Same thing on Thursday with lots of rest wed and Friday aside from my heavy work schedule.
    "no failure is final, nor is any success"
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    Got caught back up ched! Solid work in here as always bud.

    I would recommend trying a standard 5-7 meal/day carb cycle for your cut. I've had the best success when done correctly with this style of eating. Me and IF didn't mix very well and I don't feel it's an ideal program to follow for prep. I wish it worked for me as I like the convenience of it tbh. Just something to think about.

    You're doing great stay positive bud. Also aav2 is one of my favs for sure. I dosed my with fish oil seemed to help. Keep it up bud
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    Quote Originally Posted by bean5er View Post
    Got caught back up ched! Solid work in here as always bud.

    I would recommend trying a standard 5-7 meal/day carb cycle for your cut. I've had the best success when done correctly with this style of eating. Me and IF didn't mix very well and I don't feel it's an ideal program to follow for prep. I wish it worked for me as I like the convenience of it tbh. Just something to think about.

    You're doing great stay positive bud. Also aav2 is one of my favs for sure. I dosed my with fish oil seemed to help. Keep it up bud
    Thanks man I like the convenience of IF too.. I think it works well for me, my carbs r just too high to burn much fat ATM.. I am keeping an eye on it.. It's just too early for an all out cut here in CT.. that's not necessary til may for a mid June peak..
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    Going to hit a full body routine today 2-4 exercises per muscle group only 1 set per exercise of 12-20 depending on weight and intraset "feel"... Just an active recovery type thing. I'll do this again thursday. Using this week to transition and prepare for 8x8 routine with massive volume for the following 3 weeks!

    Weight and bf is stable and plataued ATM.. Hoping for a breaking point soon.. It usually just happens on it's own. Gonna be dosing 3 caps aav2 PRE workout and then 3 caps about 15 minutes after my workout, 30 mins before my post workout meal.
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    Quote Originally Posted by chedapalooza View Post

    Thanks man I like the convenience of IF too.. I think it works well for me, my carbs r just too high to burn much fat ATM.. I am keeping an eye on it.. It's just too early for an all out cut here in CT.. that's not necessary til may for a mid June peak..
    Sorry bud I just meant when you start your cut lol I figured its a bit early to cut up there :-)

    Keep it up bud
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    Quote Originally Posted by chedapalooza View Post
    Going to hit a full body routine today 2-4 exercises per muscle group only 1 set per exercise of 12-20 depending on weight and intraset "feel"... Just an active recovery type thing. I'll do this again thursday. Using this week to transition and prepare for 8x8 routine with massive volume for the following 3 weeks!

    Weight and bf is stable and plataued ATM.. Hoping for a breaking point soon.. It usually just happens on it's own. Gonna be dosing 3 caps aav2 PRE workout and then 3 caps about 15 minutes after my workout, 30 mins before my post workout meal.
    Let me know how you like the new protocol. I'm looking into a cooking/pre workout fat metabolizer powder. Won't be disappointed!

    Quote was great add it in at the end of cooking process to any spiced meal high in fat/carbs
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    Quote Originally Posted by EBF Inc View Post

    Let me know how you like the new protocol. I'm looking into a cooking/pre workout fat metabolizer powder. Won't be disappointed!

    Quote was great add it in at the end of cooking process to any spiced meal high in fat/carbs
    Interesting!
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    Update 3/19

    Did a full body lift as indicated above. Felt like I was sleep walking through the whole damn thing. Been sleeping a ton lately and cant seem to kick whatever Is dragging me down.

    I worked in the 12-20 range until I achieved a burn in the muscles then stopped short of failure on all lifts and took minimal rest between all lifts.

    Looking lean in all areas save lower belly... Still hoping to break thru there soon.

    Problem- I noticed some imbalances in my physique (upper body- chest/lats/traps) due to an Injury I sustained over a month ago in my shoulder/back.. Basically the bony part where your rear delt muscles connect to traps and lats.
    For the last month or so ive not been able to get a solid contraction in my RIGHT LAT orUPPER BACK. and I think it is behinningto cauSe a visible discrepancy between those and surrounding muscles. I believe it to be an Impingement... The injury occurred during heavy V handle lat pulls... It felt like my shoulder slid out of place for a spit second at the stretch position, pulling the lat muscle wayyyy up, and then snapped back down ONTO the muscle/tendon, whatever it may be... Any ideas fellas?? Need to figure this one out. Complete 7 days Rest did not help 3 weeks ago.

    Edit- upon deeper searching and based on this image, I am going to say that my injury is something to do with the scapula/ scapulo-thoracic joint and surrounding muscles. I'm leaning towards the joint bc whenever I stretch my neck side to side, I get a shooting pain from the top of my spinal chord to the back top of my neck / head.

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    Bumpdate on injury-- see edit above
    "no failure is final, nor is any success"
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    Ched where do you live? I should know lol but I'm old so forget. My sinisus started up few days ago and now ever day I feel like im pass out. It's like I get up to go walk and feel faint. Then I'll be fine later. I started taking sinus meds. Hope you shrug this off my friend.
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    Holy crap. I wish I knew and could help. Only thing I could recommend is see your doctor and maybe get X-rays.

    You have been on such a roll before this. I hope you recover soon.
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    Quote Originally Posted by fumoney View Post
    Holy crap. I wish I knew and could help. Only thing I could recommend is see your doctor and maybe get X-rays.

    You have been on such a roll before this. I hope you recover soon.
    Yea I'm scheduling an apt tomorrow for ASAP. I did it back in early February.. But it's
    Been lingering.. And now it's more chronic and hasn't healed and feels VERY FUNNY when I lift so I know something's out of Wack.. I've Been training through it but now it's starting to catch up.. X rays will help figure it all Out.
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    OUCH!!! I'm sorry Ched!! I hope it's not something that will lead to surgery and will keep you in my prayers!
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    Pack i think he is in Conneticut. And Cam I'm with FU on this... Get yourself checked out incase you do more damage...
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    Quote Originally Posted by packers6211 View Post
    Ched where do you live? I should know lol but I'm old so forget. My sinisus started up few days ago and now ever day I feel like im pass out. It's like I get up to go walk and feel faint. Then I'll be fine later. I started taking sinus meds. Hope you shrug this off my friend.
    I'm in CT.. Doesn't feel like allergies or sinus but who knows! I was reading in anoter thread that too much alcar and choline can cause fogginess/grogginess.. Curious if im getting too much.. I take 1500mg daily on top of the ~1000 in aav2. I also take a b100 with choline in it on top of the choline in aav2...
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    Sorry got side tracked with that reply. Glad to hear your going to have it checked out. Hopefully it is nothing that a little rest wont cure...
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    Quote Originally Posted by wasme View Post
    Sorry got side tracked with that reply. Glad to hear your going to have it checked out. Hopefully it is nothing that a little rest wont cure...
    Yea well see soon enough. Even IF they tell me to not lift for a week or something, I'll still be able to run and play basketball(maybe) and maintain diet so.. All in all not SO worried at the moment .. Just anxious to find out what's going on!
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    Can't wait to hear your final review man. Remember we are having a ridiculous sale going on for recompadrol and aav2. 55 for both !!!
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    Scheduled my apt for x rays and orthopedic tomorrow at 2:40.

    I liked the 3 caps twice a day dosing yesterday for workout day, I think I'll try that today even though it's an off day. I'll do 3 caps before I go into work Which is like LISS cardio lol as a Waiter. And another 3 caps prior to my last meal of the day.

    Also Feel like the mental fog has cleared this morning so that's a positive! need to get my split figured out for the 8x8 routine starting Monday

    Here is the outline



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    I will not follow legs for this. I will be doing abs 3x a week. And I don't want to do cardio on back days (Tuesday) lol and don't want to / cant go to gym Wednesday's currently. So I've got some thinking and brainstorming to do here!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Never tried 8x8, definitely looks good though...

    I am currently doing Power, Muscle, Burn and really liking it. Although somehow I f'd my back yesterday doing Kroc Rows... so next couple of days will be doing nothing..

    I think I will go with FST-7 again in May.. (If you remember, you got me on that one last year)
  33. Elite Member
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    Quote Originally Posted by wasme View Post
    Never tried 8x8, definitely looks good though...

    I am currently doing Power, Muscle, Burn and really liking it. Although somehow I f'd my back yesterday doing Kroc Rows... so next couple of days will be doing nothing..

    I think I will go with FST-7 again in May.. (If you remember, you got me on that one last year)
    Yea I remember that lol u never wanted to come off!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    How much rest between sets in your 8x8?
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    Quote Originally Posted by wasme View Post
    How much rest between sets in your 8x8?
    Supposed to be light weight as little rest as possible like 10 seconds legit

    The doms from last time I ran it was disgusting
    "no failure is final, nor is any success"
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    So like 40-50% of normal weight for 4x8?

    I might give this a go for April..
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    Quote Originally Posted by wasme View Post
    So like 40-50% of normal weight for 4x8?

    I might give this a go for April..
    U mean 8x8 right

    Yea that should be good.. Increase weight when u get all 8x8. The biggest factor of this routine is as little rest as possible! All 8 sets of an exercise should be completed In under 5 minutes!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    3/20 update

    Liking the 3 caps twice a day on off days as well. Really alleviates any possible burning. Also seems to generate stronger thermo effect despite less frequent dosing.

    Will be doing another full body active recovery lift and light cardio bc I feel super stiff.

    Xrays and apt at 2:40 for my back/shoulder! Lift after! Lol
    "no failure is final, nor is any success"
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    Quote Originally Posted by chedapalooza View Post
    U mean 8x8 right

    Yea that should be good.. Increase weight when u get all 8x8. The biggest factor of this routine is as little rest as possible! All 8 sets of an exercise should be completed In under 5 minutes!
    Yes, sorry didn't ask that correctly. What I meant was use 40-50% of the weight used when doing 4x8 ... for 8x8.

    Thanks man
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    Sorry for the brief hiatus. Work has been insane and midterms for school.

    Dr said shoulder sounds and feels like rotator cuff STRAIN. didn't need x rays. He ordered phys therapy but i don't want it in my medical file. (trying to become a cop) so I'm doing pt stuff on my own after researching it.

    I'll be back in full attack mode on Monday for the gym and can't wait. This break has not been the best... Despite watching my cals, I've softened up dramatically! I'm depressed as result n will probably take less frequent breaks from now on as my recoverability has clearly improved.

    Been dosing 3 caps twice daily still and found this to be my personal choice.
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  

  
 

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