Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

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  1. Quote Originally Posted by neddo View Post
    2 pages already... I knew this double log ish would fly This is gonna be bauce as ****, lets gooooo.

    Also, just my 2 pennies: I would keep fat roughly at 1/2 of your LBM. Hormones use your fat intake as a structural base (test uses cholesterol, for example) BUT I do know many lean summbishes that keep their fat intake lower on purpose (50g for a 200# person) and thrive.
    Ah. Good to know. That has PB Cap'n Crunch written all over it.
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  2. Day 2-
    2 PR-XT @ 0400 with a protein shake and 3 grams of fishoil.
    Pre-workout @ 0600- Agmatine, citrulline, 10 gramsCreatine Mono, 3 Max Pump caps, 1 caffeine pill = 200mg caffeine.
    I can’t take a total break from stimulants, caffeine isneeded. Just the way it is.
    Workout @ 0630-
    CHEST AND CORE-
    Supersets- High rep count
    SS1- DB Bench Press- 5 sets- Warm up with 35x15, 65x12,70x10, 70x9, 65x8, 65x7
    SS1- Decline weighted Twist- 5 sets- 45x12, 45x12, 45x12,45x12, 45x12
    SS2- DB Incline Press- 5 sets- 45x12, 45x14, 50x12, 50x11,55x6
    SS2- Weighted Decline Crunch- 5 sets- 45x12, 45x12, 45x12,35x12, 35x12
    Cable Upper Chest Raise- 5 sets- NOT DONE- I may do 150 pushups later, but I was at failure after thisworkout
    Post workout-
    P90X Results and Recovery formula, 10g BCAA’s,
    2 PR-XT @ 0820, Blueberries, Raisin Bran, Applesauce, V8Juice, 5 g creatine
    •   
       


  3. I will take my 3rd dose of PR-XT with my mid afternoon meal. I have some eggs and chicken breast to smash down in a couple of hours. Oh, and I ate some yogurt.
    I will try to input my calorie info into myfitnesspal here in a bit.

  4. Late, but in now

    looking like its shaping up to be an epic log here bro
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  5. Quote Originally Posted by allnatural923 View Post
    Late, but in now

    looking like its shaping up to be an epic log here bro
    We will do our best to make it good. Thanks for joining!
    •   
       


  6. Nice chest grind bro. I know that fried feeling!

    I like the supplement setup, but I'd save the BCAAs for a cut personally. With your morning shake, you will still have sufficient aminos in circulation come your lift. Just a couple more unasked-for pennies brosef. lol
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  7. Quote Originally Posted by neddo View Post
    Nice chest grind bro. I know that fried feeling!

    I like the supplement setup, but I'd save the BCAAs for a cut personally. With your morning shake, you will still have sufficient aminos in circulation come your lift. Just a couple more unasked-for pennies brosef. lol
    You don't think BCAA's should be consumed pre if the WO is done fasting?
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  8. 6/4/13
    Chest + Core

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    3.7x1, 7.5x1, 4x1, 7.5x1, 4x1
    (Holy squat DOMs)

    Upper body stretches--

    **Jefit WO, only breaking to go from one ex to another.

    Treated as one super set, only 3 sets on core and 5 on the chest ex's. The extra recoded set for DB presses and core is dropping weight. 0=BW, obviously. **

    Name:  ImageUploadedByTapatalk1370376937.987470.jpg
Views: 191
Size:  46.5 KB

    I hit recent PR's on presses, I think. I haven't tried to lift heavy since starting P90X, and really not since last November in DB's.

    I got a little tired around lunch today, but I woke up at 0200 and couldn't go back to bed. I really miss that extra hour and a half sleep.

    Total cals for today if I don't do a dessert:

    2531 (I'll make up for it guaranteed)
    39% p/49c/19f

    Name:  ImageUploadedByTapatalk1370376892.934169.jpg
Views: 181
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  9. Quote Originally Posted by RegisterJr View Post

    You don't think BCAA's should be consumed pre if the WO is done fasting?
    Heading to the field for some ball so I can't hit you workout update.

    I wouldn't fret with BCAAs on a bulk frankly, even if fasted. Drew isn't fasted, but hypothetically if you were you could leave them out and be alright. Fasted use is definitely exponentially more beneficial over the alternative for bcaa use though.

    Time to crush some balls.





    wat
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  10. Last time i cut weight i used purple wraath intra while traing fasted and still maintained perfectly fine...
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  11. Bcaas alone wont make a bigger difference over your daily diet, i personally am tired of buying them
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  12. Quote Originally Posted by drewsicle3210 View Post
    Day 2-
    2 PR-XT @ 0400 with a protein shake and 3 grams of fishoil.
    Pre-workout @ 0600- Agmatine, citrulline, 10 gramsCreatine Mono, 3 Max Pump caps, 1 caffeine pill = 200mg caffeine.
    I can’t take a total break from stimulants, caffeine isneeded. Just the way it is.
    Workout @ 0630-
    CHEST AND CORE-
    Supersets- High rep count
    SS1- DB Bench Press- 5 sets- Warm up with 35x15, 65x12,70x10, 70x9, 65x8, 65x7
    SS1- Decline weighted Twist- 5 sets- 45x12, 45x12, 45x12,45x12, 45x12
    SS2- DB Incline Press- 5 sets- 45x12, 45x14, 50x12, 50x11,55x6
    SS2- Weighted Decline Crunch- 5 sets- 45x12, 45x12, 45x12,35x12, 35x12
    Cable Upper Chest Raise- 5 sets- NOT DONE- I may do 150 pushups later, but I was at failure after thisworkout
    Post workout-
    P90X Results and Recovery formula, 10g BCAA’s,
    2 PR-XT @ 0820, Blueberries, Raisin Bran, Applesauce, V8Juice, 5 g creatine
    Nice work, broberry.

    Weird; some of the posts, including this one, did not come through to Tapatalk...

  13. Quote Originally Posted by neddo View Post

    Time to crush some balls.





    wat
    Oh... TMI

  14. Quote Originally Posted by hvactech View Post
    Bcaas alone wont make a bigger difference over your daily diet, i personally am tired of buying them
    Word.

    OK, well, I already mixed my shake for tomorrow but I will definitely save my BCAA's for the next cut. Still learning...

  15. Quote Originally Posted by hvactech View Post
    Bcaas alone wont make a bigger difference over your daily diet, i personally am tired of buying them
    I agree with this. My protein shakes provide more than enough BCAA's pre, intra, and post.
    And I eat plenty of meat, eggs, and milk to get all of the essential and nonessential amino acids.

  16. Quote Originally Posted by RegisterJr View Post
    Word.

    OK, well, I already mixed my shake for tomorrow but I will definitely save my BCAA's for the next cut. Still learning...
    Yeah man, i guess I will save mine too. Might still stock up on some while they are still 29.99 a kilo

  17. Quote Originally Posted by RegisterJr View Post
    6/4/13
    Chest + Core


    Name:  ImageUploadedByTapatalk1370376937.987470.jpg
Views: 191
Size:  46.5 KB
    Nice numbers bro!
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  18. Quote Originally Posted by wasme View Post
    Nice numbers bro!
    Thanks, Bro!
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  19. Quote Originally Posted by RegisterJr View Post
    6/4/13
    Chest + Core

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    3.7x1, 7.5x1, 4x1, 7.5x1, 4x1
    (Holy squat DOMs)

    Upper body stretches--

    **Jefit WO, only breaking to go from one ex to another.

    Treated as one super set, only 3 sets on core and 5 on the chest ex's. The extra recoded set for DB presses and core is dropping weight. 0=BW, obviously. **

    Name:  ImageUploadedByTapatalk1370376937.987470.jpg
Views: 191
Size:  46.5 KB

    I hit recent PR's on presses, I think. I haven't tried to lift heavy since starting P90X, and really not since last November in DB's.

    I got a little tired around lunch today, but I woke up at 0200 and couldn't go back to bed. I really miss that extra hour and a half sleep.

    Total cals for today if I don't do a dessert:

    2531 (I'll make up for it guaranteed)
    39% p/49c/19f

    Name:  ImageUploadedByTapatalk1370376892.934169.jpg
Views: 181
Size:  78.6 KB
    I approve of this message. Great numbers, you got me across the board except with the weighted core exercises.

  20. So tomorrow is Bi's and Tri's. I am a little worried about my tendonitis, but it has been surprisingly pain free these past few days. And I will not be doing any isolation curls or hammer type movements.
    Here is the plan for tomorrow-
    I will take 2 PR-XT at 0515 with a protein shake. I will then takemy pre-workout cocktail at about 0600. Same as today's, with only 200mg of caffeine as a stim.
    Gym time at 0630 to execute the following-

    SS1- WARM UP SS
    EZ BAR CURLS- LIGHT WEIGHT, 25 REPS, 3 SETS
    BENCH DIPS- 25 REPS, 3 SETS
    I should be sufficiently warm at this point....

    SS2- WORKING SETS
    BARBELL CURLS- 10-12 REPS, 4 SETS TO FAILURE
    REVERSE GRIP SKULL CRUSHER(EZ BAR)- 10-12 REPS, 4 SETS TO FAILURE

    SS3- WORKING SETS
    SPIDER CURL- 12-15 REPS, 4 SETS TO FAILURE
    TRICEP KICKBACK(DB'S)- 12-15 REPS, 4 SETS TO FAILURE

    SS4- MAX REP BURNOUT SETS/ COOL DOWN SETS
    TRICEP CABLE PUSHDOWN- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN
    EZ BAR CLOSE GRIP CURL- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN

    ANy feedback before I hit it tomorrow? I would be open to some criticism. Thanks!!

  21. Gotta love all them supersets.. kill it Drew
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  22. Quote Originally Posted by wasme View Post
    Gotta love all them supersets.. kill it Drew
    Will do, thanks for the feedback.

  23. Quote Originally Posted by drewsicle3210 View Post
    So tomorrow is Bi's and Tri's. I am a little worried about my tendonitis, but it has been surprisingly pain free these past few days. And I will not be doing any isolation curls or hammer type movements.
    Here is the plan for tomorrow-
    I will take 2 PR-XT at 0515 with a protein shake. I will then takemy pre-workout cocktail at about 0600. Same as today's, with only 200mg of caffeine as a stim.
    Gym time at 0630 to execute the following-

    SS1- WARM UP SS
    EZ BAR CURLS- LIGHT WEIGHT, 25 REPS, 3 SETS
    BENCH DIPS- 25 REPS, 3 SETS
    I should be sufficiently warm at this point....

    SS2- WORKING SETS
    BARBELL CURLS- 10-12 REPS, 4 SETS TO FAILURE
    REVERSE GRIP SKULL CRUSHER(EZ BAR)- 10-12 REPS, 4 SETS TO FAILURE

    SS3- WORKING SETS
    SPIDER CURL- 12-15 REPS, 4 SETS TO FAILURE
    TRICEP KICKBACK(DB'S)- 12-15 REPS, 4 SETS TO FAILURE

    SS4- MAX REP BURNOUT SETS/ COOL DOWN SETS
    TRICEP CABLE PUSHDOWN- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN
    EZ BAR CLOSE GRIP CURL- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN

    ANy feedback before I hit it tomorrow? I would be open to some criticism. Thanks!!
    Arms are gonna be exploding! Looks like a killer workout!
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  24. Day 4- Bi's/Tri's
    I WILL ADD IN MY SUPPS AND FOOD LATER

    WEIGHT- 183.4


    EZ-Bar Curl
    Set 1 : 35x20
    Set 2 : 35x15
    Set 3 : 35x15
    |
    Single Bench Dip
    Set 1 : 0x25
    Set 2 : 0x20
    Set 3 : 0x15
    |
    Barbell Curl
    Set 1 : 45x12
    Set 2 : 65x8
    Set 3 : 65x7
    Set 4 : 65x4
    |
    Reverse Grip Skullcrusher
    Set 1 : 45x12
    Set 2 : 65x12
    Set 3 : 65x12
    Set 4 : 65x14
    |
    Spider Curl
    Set 1 : 55x8
    Set 2 : 55x8
    Set 3 : 55x9
    Set 4 : 60x10
    |
    Tricep Dumbbell Kickback
    Set 1 : 40x8
    Set 2 : 35x10
    Set 3 : 35x10
    Set 4 : 30x12
    |
    Triceps Pushdown V-Bar
    Set 1 : 45x20
    |
    EZ Bar Close Grip Curl
    Set 1 : 60x10
    |

  25. Nice work bro! Damn, kill those triceps!!
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  26. Quote Originally Posted by RegisterJr View Post
    Nice work bro! Damn, kill those triceps!!
    Yeah MAN! Gotta work on those biceps. Absolutely no forearm tendon pain today. That is a good sign!

  27. Quote Originally Posted by drewsicle3210 View Post
    Yeah MAN! Gotta work on those biceps. Absolutely no forearm tendon pain today. That is a good sign!
    Cool.
    You'll add some major mass if that stays at bay.
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  28. My forearms constantly hurt, i havent performed dedicated biceps in a long time...
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  29. It's tough because I often feel the forearm strain during bicep training. I have to try to remember to not roll my wrists and use my palms more. Sometimes a slight lean forward is enough to take the strain off my forearms and shoulders too.
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  30. Quote Originally Posted by drewsicle3210 View Post
    Day 4- Bi's/Tri's
    I WILL ADD IN MY SUPPS AND FOOD LATER

    WEIGHT- 183.4


    EZ-Bar Curl
    Set 1 : 35x20
    Set 2 : 35x15
    Set 3 : 35x15
    |
    Single Bench Dip
    Set 1 : 0x25
    Set 2 : 0x20
    Set 3 : 0x15
    |
    Barbell Curl
    Set 1 : 45x12
    Set 2 : 65x8
    Set 3 : 65x7
    Set 4 : 65x4
    |
    Reverse Grip Skullcrusher
    Set 1 : 45x12
    Set 2 : 65x12
    Set 3 : 65x12
    Set 4 : 65x14
    |
    Spider Curl
    Set 1 : 55x8
    Set 2 : 55x8
    Set 3 : 55x9
    Set 4 : 60x10
    |
    Tricep Dumbbell Kickback
    Set 1 : 40x8
    Set 2 : 35x10
    Set 3 : 35x10
    Set 4 : 30x12
    |
    Triceps Pushdown V-Bar
    Set 1 : 45x20
    |
    EZ Bar Close Grip Curl
    Set 1 : 60x10
    |
    2 Caps of PR-XT takn Pre-workout @ 0630. 2 Caps taken wit Post workout meal @ 0845. 2 Caps taken with protein shake at... NOW (1507).

    I ate super clean today, Eggs, 3 chicken breast, 3 rotein shakes, Milk, 2 V8's, Bowl of Raisin Bran.. so far. Got some more chicken in the crock pot, my wife is creating soethin glorious.

    I have been feeling pretty pumped all day today. I almost went back to the gym, but I decided it best to stick with the plan. I don't want to burn too many of my muscle building calories.
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