Wilsy7 maiden stack/journey for perfection!

Wilsy7

Wilsy7

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Hey guys! Not long a member on here but thought why not jump in at the deep end and run my first log :) after all its thanks to all you guys help and knowledge thats helped me become more aware of the fantastic supplements that are out there.


Heres my stack, shown above, tropinol XP (2 bottles), intimidate (2 bottles), erase pro (2 bottles), GABA (2 tubs), conquer and hemavol. Ive run OG erase before along with the GABA and enjoyed them so looking forward to taking it to the next level. I also have my staples as per usual, protein, dextrose, BCAAs, EAAs.

Ive been training for about two years now, I'm 21 and weigh in at about 187lbs currently at 6'1". Bare with me as I'm from Northern Ireland in the UK so work in kgs. I train using a 5 day split,

I usually eat 1.5 hours before training, TXP 45mins pre and then conquer/hemavol 30 mins pre. I sip on a shake of protein, dextrose, BCAAs, EAAs intra workout. Shake post training as above minus the dextrose then a meal 1.5 hours after this. Diet consists of, chicken, eggs, wholegrain rice, oats, nuts. The usual really. Eating every 3 hours!

Monday: chest/calves
Tuesday: quads/hamstrings/abs
Wednesday: back
Thursday: shoulders/calves
Friday: arms/abs

Saturday and sunday are rest days from lifting but i usually do some cardio each day. 30mins on the cross trainer at 130-140 BPM. So somewhere on the threshold between low intensity and high intensity.


This is me about 6 weeks ago before i went on holiday, 187lbs here. No idea what BF is i guess 12%. Had dieted down from 202lbs over 2 and a bit months. Im already a bit fuller again now as I'm eating up a bit more now again so will get another pic of myself currently.

Tomorrow starts the second week of this stack after an awesome first week. Ill start getting my numbers up this week as still not 100% after holiday. The conquer hemavol stack is awesome, great pumps, focus and energy. Really really enjoying it. Goals for this are to put on good size and strength gains while staying relatively lean. I need to bulk up i feel so size (good size) is the priority.

Sorry for the long winded intro!

Comments and criticism welcome! :)

Many thanks

Jordan
 

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Wilsy7

Wilsy7

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July 15th

Chest/calves

1kg = 2.2lbs

30 degree incline DB press - 30kg, 12/10/8

Flat chest press machine - 35kg (each side), 9/9/9

Incline press machine - 17.5kg (each side), 20/20/20

A1 - BW pushups, 12/12/12
A2 - 15 degree DB flys, 17.5kg, 9/10/10

CR machine - 40kg, 12/12/12/12
 

gokix811

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Best of luck in your fitness goals, Jordon. I really liked Conquer, and have heard great things about Hemavol as well.
 
Wilsy7

Wilsy7

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Best of luck in your fitness goals, Jordon. I really liked Conquer, and have heard great things about Hemavol as well.
Thanks! Im really loving both this far, i would definitely recommend it, complement each other very well.
 
Wilsy7

Wilsy7

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July 16th

Quads/hamstrings

1kg = 2.2lbs

Single leg press - 70kg x 12, 72.5kg x 12, 75kg x 12

Back squat - 90kg x 10/8/8

Leg ext - 70kg x 12, 77kg x 12/12

Seated curls - 77kg x 10/10/10, 63kg x 12

Leg press (FST-7 style only for 3 sets) 80kg x 20/20/20

Good day, didn't get squatting first unfortunately so numbers are a bit lower than normal. Still a good day tho, makes a change. Forgot how hard it was when fatigued.
 
Wilsy7

Wilsy7

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July 17th

Back

1kg = 2.2lbs

Pulls up - BW - 7+5, 5+5, 5+5.
Work to positive failure on these then negative failure.

Pulldown machine - 41.25kg (each side), 12/12/12

Low row machine (upper back) 40kg (each side) 12/12/12, 20kg x 12, slow reps pausing at the contraction on the last set.

T-bar row - 40kg x 12, 50kg x 12, 55kg x 12

Row machine - pronated grip - 40kg (each side) 12/12/12, form dropping. 20kg x 12, same as above on last set.

High cable pulley reverse flys - 6kg x 12, 8kg x 12/12

Another good day, was very tired going into today but not too bad once moving. Pump and feeling not as good as last week altho the numbers were slightly better today. Pull ups are still crap i know that, only been doing them for a few weeks so hoping to get there eventually. Feel ill make good progress with my back by improving these. I have long arms, thats my excuse lol
 
Wilsy7

Wilsy7

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July 18th

Shoulders/calves

1kg = 2.2lbs

DB press - 27.5kg x 10, 25kg x 10/8, 20kg x 12. (No spot, can go heavier but really struggle getting the heavier ones up on this movement)

Shoulder press machine drop set, 30kg x 10, 20kg x 10, 10kg x 12. (Each side)

DB laterals - 8kg x 15, 10kg x 15, 12.5kg x 12/12

Cable laterals (FST-3) - 5kg x 20 x 3. Only done 15 on my left as my right is lagging so trying to bring it up.

Plate shrugs - 20kg x 15 x 4 no problem, need more weight but hate using the dumbells for these. But gonna have to next week.

Seated calf raise superset with standing calf raise,
20kg x 12, 25kg x 12/12
40kg x 10/12/12

Need more weight for the seated raises. Another good day. Been VERY tired the last few days. Early work shifts catching up with me. Looking forward to the weekend to a decent lie in lol experiencing SEVERE DOMS in my legs this week. My legs are usually very sore (4-5days) but this is worse still. Maybe the different order of things that shocked the muscle.

For anyone following this, i feel i should be deadlifting, but don't know where to put them. Im not sure if its ok to dead lift on leg day before back? I cant do back first in the week or else i cant squat sweet FA. Any help appreciated.
 
Wilsy7

Wilsy7

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July 19th

Arms

1kg = 2.2lbs

Skull crushers (straight bar) - 30kg x 12/11/10, 20kg x 12

V-bar cable pushdown - 50kg x 12, 60kg x 11/11(drop to 40kg x 12)

Db overhead ext - 20kg x 12, 22.5kg x 12/12 ( don't enjoy this exercise much)

Dips - BW x 12/10/10

Wide grip BB curls (straight bar) - 20kg x 12/12/12

Lying cable curls - 40kg x 12, 45kg x 12, 50kg x 10

Preacher machine curl - 25kg x 12/12/12

DB wrist curls - 15kg x 12/10/10+2

Week over. Over all a very good week. Not happy with my arm session. My biceps are sore going in from back which isn't normally the case so definitely lifting less than usual. Gets me down a bit.
 
Wilsy7

Wilsy7

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July 22nd

Chest/calves

1kg = 2.2lbs

30 degree incline DB press - 30kg x 12/10/9, 25kg x 12

Incline chest press machine (plate loaded) FST-3, 17.5kg x 20/20/20

Flat chest press machine (plate loaded)
- 35kg x 10/10/8

A - BW pushups x 12/12/12
B - 15 degree incline DB flys - 17.5kg x 12/12/12

Smith machine calf raises - 80kg x 12/12/12

3 set drop set, 80kg x 12, 60kg x 12, 40kg x 12

Good day today. The weights felt heavier than last week and struggled getting the DB up on my last set of incline. Once up tho my numbers were up from last week. Great pump and focus throughout.
 
Wilsy7

Wilsy7

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July 23rd

Quads/hamstrings

1kg = 2.2lbs

Back squat - 100kg x 10/8/8, 90kg x 10

Single leg press - 70kg x 12/12/12

Seated curls - 63kg x 12, 77kg x 12/10/10 (the pump i get on these is severe! I cant bare it, have to take long rests between sets)

Leg extension - 77kg x 12/12/12 (more weight needed(

Leg press (FST-3) - 80kg x 20/20/20

Great day today.
 
bdcc

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I am subbing.

I am disappointed there is only one PES product being used though!

Good luck, Jordan. :)
 
Wilsy7

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Going to be changing to four day split as of Monday to try and alleviate my arm day issues. May be over training them as i feel they are crap. Cant lift nothing anymore with them. Plus i only have one day between back on wednesday and arms on friday at the moment. Arms have been sore before even training them! Cant be a good thing.

Will look like this from monday,

Monday: chest/biceps
Tuesday: quads/hamstrings/calves
Wednesday: off
Thursday: shoulders/triceps/traps
Friday: back/calves

Think this looks good at least :) i feel that going from 5 days to 4 a week tho will make me go backwards. But i think thats just in my head as ill be doing the same volume just more recovery! Will have to spend a bit longer in the gym for some of the sessions but hopefully not too much. It would be nice to hear someone else's opinion tho?
 
Wilsy7

Wilsy7

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I am subbing.

I am disappointed there is only one PES product being used though!

Good luck, Jordan. :)
Don't worry ABE is already penciled in for the near future Ben. Thanks for all your help! Greatly appreciate it. Glad to have you along :)
 
LiveToLift

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Subbing as well. Even if I too am upset there is only 1 PES product! :)

Kill it Jordan!
 
Wilsy7

Wilsy7

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July 24th

Back

1kg = 2.2lbs

Pulls up - BW - 8+4/5+5/5+6
Working to positive then negative failure.

Plate loaded lat pull down - 42.5kg (each side) x 12, 45kg x 10, 47.5kg x 10

Plate loaded Upper back machine (hammer grip) - 40kg (each side) x 12/12/12, 20kg x 12. Slow form pausing at contraction and stretch on the last set.

T-bar row - 50kg x 12, 60kg x 12, 60kg x 10 drop to 40kg x 12

Plate loaded row machine (pronated grip) - 40kg (each side) x 12/10/12

Reverse cable flys (high pulley) - 10kg x 12, 15kg x 12/12
 
Wilsy7

Wilsy7

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July 25th

Shoulders/traps

1kg = 2.2lbs

DB press - 27.5kg x 10/8/9, 22.5kg x 12/8

Single arm laterals - 12.5kg x 12/12/12, 10kg x 12

Standing DB laterals - 10kg x 12/12

Seated DB (hammer grip) front raises - 8kg x 15, 12.5kg x 12/10

Cable rope front raises - 20kg x 12, 25kg x 12

DB shrugs - 25kg x 12, 30kg x 12, 32.5kg x 10/10

SM calf raises - 100kg x 10/10/10, 60kg x 12/12/12
 
Wilsy7

Wilsy7

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July 26th

Arms

1kg = 2.2lbs

BB curl - 30kg x 12/12/12, 32.5kg x 9, 20kg x 12

Single arm DB hammer curls - 10kg x 12, 12.5kg x 10/10, right arm 10kg x10

Skull crushers (straight bar) - 30kg x 11, 32.5kg x 8/8

Cable rope pushdown - 40kg x 12, 55kg x 12/10

Single are pushdown - 20kg x 12/12

BB wrist curls - 25kg x 15, 27.5kg x 12, 30kg x 12
 
Wilsy7

Wilsy7

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July 29th

Chest/biceps

1kg = 2.2lbs

30 degree incline DB press - 30kg x 12/11/11/11

Flat press machine (plate loaded) - 35kg x 11, 37.5kg x 9/9

Incline press machine (plate loaded, FST-3) - 17.5kg x 20, 20kg x 20/20

A - BW pushups -12/12/12
B - 15 degree incline db flys - 17.5kg x 12/12/12

BB curl - 32.5kg x 10/10, 35kg x 8, 30kg x 11

Single arm DB hammer curls - 12.5kg x 12, 15kg x 10/12, 12.5kg x 12 (last set right arm only)

Wide grip Bb curl (straight bar) - 20kg x 12/12/12
 
Wilsy7

Wilsy7

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July 30th

Quads/hamstrings/calfs

1kg = 2.2lbs

Back squat - 105kg x 10/8/7, 90kg x 10

Single leg press - 72.5kg x 12/12/12

Seated curls - 70kg x 12, 77kg x 10/10, 28kg x 11 right leg only.

Leg extension - 77kg x 12/12, 84kg x 13

Calf raise machine - 60kg x 12/12/12
 
Wilsy7

Wilsy7

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August 1st

Shoulders/triceps

1kg = 2.2lbs

DB press - 27.5kg x 11/10/8/9

Seated db front raises (palms in) - 10kg x 12/12/12, 8kg x 12

Standing single arm laterals - 8kg x 12, 12.5kg x 12/12/12

Standing db laterals - 10kg x 12/12/12

Db shrugs - 32.5kg x 12/12/12
20kg plate shrugs - 12

Skull crushers (straight bar) - 32.5kg x 10/8/8

Cable rope pushdown - 50kg x 12, 55kg x 12/12

Lying db alt extension - 8kg x 15/15/15
 
Wilsy7

Wilsy7

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So far really really enjoying my first stack. My numbers have been increasing somewhere every week which is good. Im like probably the least vascular person alive, but have been noticing a bit more vascularity in my forearms and can see a slight glimpse of the one in my biceps. This is all cold as i train with a jacket on so I'm sure the vascularity would be more noticeable while training. Feeling much fuller. Altho I'm eating quite a few carbs. Haven't been tracking my cals exactly need to start again. Carbs have been hitting 250+ grams easily everyday. So i feel Ive smoothed out a bit more holding a bit more water. Ive been meaning to carb cycle but hasn't happened yet. Diets been clean, had two cheat meals since starting (8th july) so not too bad.
 
Wilsy7

Wilsy7

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August 2nd

Back/calfs

1kg = 2.2lbs

Pullups - BW x 6+2/6+2/5+3

Decided not to go to complete failure on these as it seemed to annoy my shoulder. Felt better for it will know better tomorrow. Form felt the best its been. Was actually pausing at the top for the first few. Prob not a good thing as it reduces my reps. I sometimes find it hard to blast exercises out and suffer for it by lifting less.

Pulldown machine (plate loaded) - 45kg x 10/10/9

Upper back machine (plate loaded) - 40kg x 12/12/12, 20kg x 12

These felt very good today, felt very strong on these.

T-bar row - 60kg x 12/10/12

Row machine (plate loaded) - 40kg x 12/10/10

Rack pulls (pins about 3 inches below knee, will move down another next week i think) - 100kg x 10, 120kg x 6/6

These were much harder than i anticipated. I couldn't get doing them first and someone was always in the rack when i looked! :( ill put it to being fatigued for now as i normally pick 140kg off the floor for 6 for sets.

Reverse cable flys - 10kg x 12/12/12

SM calf raises - 100kg x 12/11/11, 60kg. x 14

Not a bad day, lifting was good i just took my time a little too much today. Didn't get into the zone the way id like. Gym was busy which i dislike breaks my focus. Damn friday afternoon training and all the part timers lol
 
Wilsy7

Wilsy7

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August 5th

Chest/biceps

1kg = 2.2lbs

30 degree incline DB press - 32.5kg x 8, 30kg x 12/10/11

Flat press machine (plate loaded) - 37.5kg x 10/9/8, 30kg x 12

Incline press machine (plate loaded) - fst-3 - 20kg x 20/20/20

A1 - BW pushups x 12/12/12
A2 - 15 degree incline flys - 17.5kg x 12/12/12

EZ bar preacher curl - 20kg x 11, 25kg x 11/10

Straight bar preacher curl - 20kg x 12/12, 30kg x 8

Standing single arm hammer curls - 12.5kg x 12/12/12

Preachers frustrate the hell out of me, thats why i never do them. Get some weird ass shoulder dropping and with all bicep moves i literally don't feel anything in my right arm but my left is pumped to death seems to take all the weight. Drives me mad.
 
Wilsy7

Wilsy7

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August 6th

Quads/hamstrings/calfs

Back squat - 105kg x 10/8/8, 90kg x 10

Single leg press - 72.5kg x 12/12/12, left only 72.5kg x 12

Leg ext - 84kg x 12/12, 77kg x 12, left only 28kg x 12

Seated curls - 77kg x 10/10/10, right only 28kg x 12

Donkey calf machine - 30kg x 12/12/12/12, kept the rest low on these felt good.

Drop set - 60kg x 6, 40kg x 7, 20kg x 10
 
Wilsy7

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Also used 1.5 scoops conquer today, thought my heart was gonna explode squatting lol
 
Wilsy7

Wilsy7

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8th august

Shoulders/triceps

1kg = 2.2lbs

OHP - 40kg x 8/7/6/6. First time doing these, strict strict form.

DB press - 22kg x 11/10. Fatigued on these and it was a different bench that felt weird and threw me off a little.

Upright row - 30kg x 12, 40kg x 9/8 drop to 30kg x 8

Standing db laterals - 10kg x 12/12

Cable single side laterals (used one of those fancy cable machines with two arms at the tops and attachments at the bottom. It was good allowed the cable to get right in under me and kept more tension on throughout the ROM.) 4kg x 12/12/12, right only 4kg x 12, 6kg x 8

DB shrugs - 30kg x 12/11/10/10

Skull crushers (straight bar) - 32.5kg x 10/10/10, 20kg x 12

Cable rope pushdown - 55kg x 12/11/12

Lying alt DB extension (arm paused at the stretch) 6kg x 12/12 (reps per side, this was great low weight but great form and high TUT, triceps were full after this)

Bit annoyed, have 2 scoops hemavol left which will mean 22 servings for this tub, 10 less than quoted on the label!! :( all scoops have been perfectly level.
 
Wilsy7

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Had a poor past 24hrs, have had a stomach ache come and go for the past three days. Never bothered me as it went as quickly as it came. Last night however it came and decided to stay. Needless to say had a poor night, barfed my bedtime shake and intimidate about 10 mins after taking. So no doubt lost any benefits from them. Woke this morning to the same pain, had my first meal and EP and also threw that up about 10mins later. Soo raging the supplements were wasted lol went back to bed then managed to stomach some toast and tuna before i went to training. Took my pre WO and TXP and actually did ok! Was a bit shaky to start but then it was ok. Nearly died towards the end doing calfs just managed to hold it down lol will post the workout later.
 
Wilsy7

Wilsy7

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August 9th (still alive)

Back/calves

1kg = 2.2lbs

Pull ups - Bw x 6/6/6

Rack pulls - 120kg x 6, 130kg x 6, 140kg x 6

Pulldown (plate loaded) - 45kg x 10, 50kg x 8/8

Upper back machine (plate loaded) - 40kg x 12/12/12, 20kg x 12

T-bar row - 60kg x 12/12/10

Iso row machine (plate loaded) single arm - 15kg x 12, 20kg x 12, 30kg x 12 focusing on form here, slow controlled movement.

A1 - SM calf raises - 100kg x 12/12/11
A2 - seated bent over reverse flys - 6kg x 12/12/12 (light weight just feels good with very little weight, annoys my shoulders tho!)
 
Wilsy7

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The sickness is back again, just finished throwing up. That was my last meal so I'm gonna have to go the night fasted. Feel like I'm gonna waste away and miss out on the recovery side of things after todays good session. Cant figure this one out, feels quite a lot like a bug i had a while back but thought friday was the last of it. Was fine until this evening around 7 and it hit me again. Starting to wonder if my rice isn't heated enough and the bacteria is forming and getting to me. Not the first time I've eaten cold rice mind.
 
Wilsy7

Wilsy7

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August 12th

Chest/biceps

1kg = 2.2lbs

30 degree incline Db press - 30kg x 12/12/12, 25kg x 10 (1 second pause at bottom on last set)

Flat press machine (Plate loaded) - 37.5kg x 10, 40kg x 9/8

A1 - bw pushups - bw x 12/12/12
A2 - 15 degree incline db flys - 20kg x 12/9/10

Incline press machine (plate loaded, FST-3) 20kg x 20/20/20

Straight bb curl - 30kg x 8/9/8

Alt db curls - 12.5kg x 11/11, drop set 12.5kg x 10, 10kg x 10, 6kg x 12 (double arm on last set)

A1 - ez preacher curl - 20kg x 10/10/10
A2 - single arm hammer curls - 12.5kg x 8/10/10

This was a good session, i know my bicep numbers a really poor. This seems to be the last body part to get any strength back after my cut. I must say tho that my form is very strict. Just gonna keep the reps on the bb curl low until it comes back. It frustrates me when i cant do what i expect so usually drop the weight. Just gonna try to power through to get it back. It was the best bicep pump and sensation I've had in a while. Bit more volume than usual but enjoyed it.
 
Wilsy7

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August 13th

Quads/hamstrings/calfs

1kg = 2.2lbs

Back squat (high bar) - 105kg x 8/8/6, 90kg x 10

Single leg press - 72.5kg x 12/12/12, left leg 72.5kg x 12

Leg ext - 84kg x 10/10, 70kg x 12, left leg x 28kg x 10+2

Leg curls - 70kg x 10, 77kg x 10/10

SM calf raises - 100kg x 12/10/11

Donkey calf machine - (drop set) - 60kg x 8, 40kg x 8, 20kg x 12

This was the morning after the sickness, not feeling good but struggled through. Numbers down a bit on squat and all lifts just felt shaky. Had the jitters throughout but got some work done which is the main thing. Chest very sore today, not sure if its because i vomited my bed time shake up and missed the recovery. Im normally quite sore but its a bit worse today so may be the cause.
 
Wilsy7

Wilsy7

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August 15th

Shoulder/triceps

1kg = 2.2lbs

OHP - 40kg x 8/7/6/6

Machine shoulder press (plate loaded) - 20kg x 15, 30kg x 10/8

Wide grip upright row (straight bar) - 30kg x 12, 35kg x 11/10

Underneath cable laterals - 4kg x 12, 6kg x 12/12, right only, drop set 6kg x 10, 4kg x 10

Plate shrugs - 20kg x 12 x 4

Seated db laterals (stopping short at bottom to keep constant tension) - 8kg x 10/10

Skull crushers (straight bar) - 32.5kg x 9/9/8

Lying alt db extension (arm paused at the stretch) - 8kg x 11/9/10

Cable rope pushdown - 55kg x 11/12/12
 
Wilsy7

Wilsy7

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Monday 19th august

Chest/biceps

1kg = 2.2lbs

30 degree incline db press - 30kg x 12/12/11, 20kg x 12 1 second pause at bottom

Flat press machine (plate loaded) - 40kg x 8/8/8 drop to 20kg x 12

Incline press machine (plate loaded, FST-3) - 20kg x 20/20, 22.5kg x 20

A1- BW pushups - 12/12/12
A2 - 15 degree incline db flys - 20kg x 10/10/10

Straight BB curl - 30kg x 10/8/8, 20kg x 12

DB alt curls drop set - 15kg x 8, 12.5kg x 8, 10kg x 12
Set 2, 15kg x 10, 12.5kg x 10, 10kg x 12 (double arm)

A1 - ez preacher curl - 22.5kg x 10/10, 20kg x 10
A2 - standing single arm hammer curls - 12.5kg x 12/12/12
 
Wilsy7

Wilsy7

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Tuesday august 20th

Quads/hamstrings/calfs

1kg = 2.2lbs

Back squats (high bar) - 110kg x 6, 105kg x 8, 100kg x 8, 95kg x 9. All perfect form.

Single leg press - 75kg x 12/12/12, left only 75kg x 12

A1 - walking BB lunges - 30kg x 16 steps x 3
A2 - seated curls - 63kg x 10, 70kg x 10, 77kg x 10

Leg ext - 77kg x 12/12, left leg only - 28kg x 12/8, 21kg x 8+3

SM calf raises - 100kg x 10/10/8, drop set 100kg x 6, 80kg x 8, 50kg x 12
 
AdonisBelt

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Holy hell you keep your fats low! On a bulk too thats crazy!! Mind if I ask where you notice GABA helping you the most? I've never used. Do you really feel like your CNS system benefits from it?
 
Wilsy7

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Holy hell you keep your fats low! On a bulk too thats crazy!! Mind if I ask where you notice GABA helping you the most? I've never used. Do you really feel like your CNS system benefits from it?
Crazy stupid? Lol

You think? I've been a bit curious lately about that when seeing other peoples calorie intake being higher than mine with lower carbs/protein. You think it would be worthwhile increasing these? What sort of figures would you suggest?

I love the GABA for a sleep, it knocks me right out and sleep brilliantly on it. Always wake up feeling great. In terms of CNS I'm not sure i can comment. I cant say i ever really experience CNS fatigue even when not supplementing with GABA. I guess this is a good thing and that my schedule is usually pretty optimal for recovery.
 
AdonisBelt

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While everyone metabolizes and oxides fat at different rates/efficiency, what I do know is that various studies (you can google if your suspicious) suggest that a macronutrient percentage of 25-30% from fats produce the most optimal hormone profiles in men. I can't recall how much it varies, but I suggest at least trying if out and see if you sleep better, are more focused, and have more level energy levels throughout the day.

It's not like your doing long aerobic sessions that require a ton of carbs anyways.. Just short intense spurts of exercise!

For reference, as I think you know, I'm cutting at 2500 calories which is super low for me as my BMR can shoot up to 4500 when bulking. But even now, my absolute lowest amount of fats I ever go is 60g of fat. When I'm eat in that upper range it's easily double that. Any lower and I can't sleep and feel a lot ishier throughout the day.

Give it a shot!
 
Wilsy7

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While everyone metabolizes and oxides fat at different rates/efficiency, what I do know is that various studies (you can google if your suspicious) suggest that a macronutrient percentage of 25-30% from fats produce the most optimal hormone profiles in men. I can't recall how much it varies, but I suggest at least trying if out and see if you sleep better, are more focused, and have more level energy levels throughout the day.

It's not like your doing long aerobic sessions that require a ton of carbs anyways.. Just short intense spurts of exercise!

For reference, as I think you know, I'm cutting at 2500 calories which is super low for me as my BMR can shoot up to 4500 when bulking. But even now, my absolute lowest amount of fats I ever go is 60g of fat. When I'm eat in that upper range it's easily double that. Any lower and I can't sleep and feel a lot ishier throughout the day.

Give it a shot!
Thanks! My fats are just sitting around 20% atm so i could definitely do with increasing them. Ill maybe reduce carbs a little to hit the same calories. I initially started out clean bulking but feel this is more of a recomp as 3200-3300 has resulted in very little bad weight gain. Im starting to realise that I'm much better doing this slowly anyhow, not much point banging on lots of bad weight. Lol
 
AdonisBelt

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I agree 100%. It seems whether you are trying to lose or gain, the slower the better!
 
Wilsy7

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Friday 21st august

Shoulders/triceps

1kg = 2.2lbs

OHP - 40kg x 8/8/8/7

Seated db front raises - 10kg x 12/12/12

A1 upright row (wide grip) - 30kg x 12/12/12
A2 - db laterals - 8kg x 12, 10kg x 12/12

Same side cable laterals - left x 6kg x 10/10/10, right x 6kg x 12/12/10, 4kg x 12

Db shrugs - 30kg x 12/12/12
Plate shrugs - 12/12

Skull crushers (straight bar) - 32.5kg x 10/10/10, 20kg x 12

Cable rope pushdown - 55kg x 12, 60kg x 10/11, 40kg x 15

Lying alt DB ext - 6kg x 10/10/10

Missed Thursday, so moved this on a day.
 
Wilsy7

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Sunday 23rd august

Back/calfs

1kg = 2.2lbs

Pull-ups - Bw 6/6/6

Rack pulls - 120kg x 10, 130kg x 8, 140kg x 6

Pull down machine (plate loaded) - 50kg x 10/9, 40kg x 12

Upper back machine (plate loaded) - 45kg x 10/8+2, 40kg x 12 drop to 20kg x 12

T-bar row - 60kg x 12, 65kg x 12, 70kg x 10 drop to 40kg x 12

Iso row - 40kg x 10/10/10

Worked saturday and the gym doesn't open super early on weekends so had to go sunday. All going pretty good, bit of a mix up where the days are concerned but no problem.
 
Wilsy7

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Monday 26th august

Chest/calves

1kg = 2.2lbs

30 degree incline db press - 30kg x 12/12/11, drop set 25kg x 8, 20kg x 8, 15kg x 12

Flat press machine (plate loaded) - 40kg x 10/9, 35kg x 10

Incline press machine (plate loaded, fst-3) - 20kg x 20, 22.5kg x 20/18+4

A1 - 15 degree incline db flys - 20kg x 12/12/12
A2 - bw pushups - 12/12/12

SM calf raises - 80kg x 12, 90kg x 12. 100kg x 10, 110kg x 8/8, 90kg x 10, 80kg x 10, 60kg x 12
 
AdonisBelt

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Wilsy7

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Any conclusive thoughts?
Good product, lifts slowly progressed through out. I still have a week or so left of intimidate and EP so will hold the final review for then. Ive definitely made some progress over the past few weeks while taking it progressing faster than i would have without it.
 
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