Purus Labs Build Sixxer up in the off season

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    Purus Labs Build Sixxer up in the off season


    Wanna Start this off witha big Thanks to the Purus Labs crew for allowing me the opportunity to log some great products! Thanks Dan, Aaron, and the gang!

    This is a premature start to my upcomming log. It will be kicking off very soon. The product will probably come in late next week and I will get started.

    So What am I logging?

    D-Pol- Custard Creme
    Condense Apple


    What is the work out routine?

    There will be some slight changes to my current routine which is Day-1 Chest, Day-2 Shoulders, Day-3 Legs, Day-4 Back, Day 5 Arms, and Day-6 HIIT or Plyo- This routine was put together to focus on the upper chest and shoulders at the begining of the week and give them a long rest period to heal, a lot to do with my previos shoulder surgeries. That program was a 5 sets of 5 program to Bulk until I am Hulk.

    The new program will be as follows,
    Day-1= Quads/ Calves/Weak Point Biceps
    Day-2=Chest/Abs
    Day-3=Hamstrings/Calves/ Weak Point Biceps
    Day-4= Shoulders/Abs
    Day-5= Back/Calves
    Day-6= Arms/Abs

    Cardio will be done on my days off of work, which is 7 out of 14 days.

    I will start off each muscle group with compound movements, then move to isolation. IE Bench Press, Squats, Deads, Barbell "Pendlay" Rows being typical compounds. Cable Flies,Leg Extension, Leg Curls, being typical isolation. For Each Muscle group I will plan approximately 20 working sets, however I go with the flavor. If I feel underworked I add more, if I feel over worked I deduct sets. Each day is its own monster.


    Diet? As Follows:

    Last week, for the first time, I strayed from my traditional bulking diet. Roughly 50g P/ 50g C/ and moderate fat with each meal, consuming 6-7 meals a day at approximately 3,000 - 3,200 cals per day.

    I have started a modified Carb Backloading (CBL)
    Waking up at 430am work days and going to bed at 930-1000pm, my diet looks like this
    430- wake up by 5-530am BCAA's
    600- get to worksipping on BCAA's
    830- eat meal 1 - Protein, Low fat, IE 1 cup egg whites, Olive Oil, Canadian Bacon
    1130- Meal 2- Ground Beef- 93/7- 6oz with 5 oz green beans or broccoli
    230- Meal 3- Chicken Breast 6oz, Broccoli, Asparagus, or Green Beans
    5pm- Pre workout Meal- Greek Yogurt, Stuffed pepper-D-pol, multi
    530pm-Condense
    6pm- Workout- BCAA's,
    730pm-Post workout- Waxy Maize, ISO 100- 50g Simple Carbs, 50g Protein, no fats-Slin Shot
    830pm- Dinner- Chicken 6 oz, White Rice 1 cup, Vegis
    930- Casein Protein, either oatmeal or CoCoa Crispies Slin Shot



    Some days I change up white rice for brown or sweet patato or baked potato.

    List Of all Sups I take:

    Formutech Nutrition's Fit For Men Multi Vite-
    Formutech Nutrition's Endurance BCAA Plus
    Purus Labs- D-Pol-Pre Training with Multi
    Purus Labs- Condense Apple
    Purus Labs- SlinShot- Post Training Shake and Post Training Meal
    Formutech Nutrition's ZMA-Pre Bed
    Optimum Nutrition Melatonin-6mg- Pre Bed


    Proteins will be Dymatize.
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    Sorry for the long intro I know it can be painful to read sometimes. But this log should be a blast. My goals are to straight keep putting on size. I wont be competing again till april next year so I got a long off season to bulk and work hard.

    I am considered by most my freinds to be obsessive over my meals and workout. But Sweat + Sacrafice =Success!

    Currently comeing off a long show season. Since last June I have stayed at any given point just a few weeks out from any show I decided to hit. My last show of this year was a 4 week prep to give ya an idea of how lean I stayed. And with 4 weeks I still one my class. But now I am not concered about being in contest shape. I wanna come in next year Bigger and Stronger. I was 201 lbs on stage last November, April 2014 I wanna be 211 on stage. Huge Goal!!!

    So stay tuned. I will log the next few days until my Purus GO Gear arrives. D-Pol and Condense!
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    1st! Kill it bud
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    In for this, good luck!
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    Sweet guys. Hope we have a fun trip in here. Now sign off for a bit. Me and the little guy and walking into Percy Jackson: Sea of Monsters. Should be fun to watch. Surprised in a Friday after noon how many people are in here. Don't people work anymore.
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    August 9, 2013

    Weight: 227.4lbs
    Bf%11-5-12

    Lifts :
    Big Three current, best max last bulk
    Squats 295-5, best max-365
    Deads 365- 5, best max- 415
    Bench 275- 8, best max 365


    Yesterday's workout:

    Bicep and abs
    Warm up
    15 db curls each arm
    15 db hammer curls each arm

    Preacher Curl:
    5 sets 5
    1 drop set 8,6,6,6

    Wide Grip Barbell Curl superset with Wide DB Curl
    2 sets each

    Close Grip Barbell Curl superset with Close DB Curl
    2 sets each

    Hammer Curl

    5 sets 5

    Tricep

    Lying tricep extensions- skull crushers
    5 sets 5
    1 set single arm scull crusher with db (if you've never done theses give me a try when your done with normal crushers) they are deadly

    Seated over head DB extension
    3 sets 12

    Reserve grip cable pull downs
    3 sets 10

    Rope pull downs
    3 sets 12

    Abs
    Cable crouches
    Oblique cable pulls
    Hanging leg raises

    Felt great yesterday. Busted out a great workout. It was really nice to have a really eager client with me. He is teen bony builder getting ready for his second show.

    Diet was great yesterday.

    Meal 1 egg white and turkey
    Meal 2 supreme protein bar (at movies)
    Meal 3 1 scoop pb, chicken broccoli
    Workout
    Meal 4 ABB Maxx Recovery - maltodextrin and isolate protein
    Meal 5 chicken and spinach tortellini
    Meal 6 fat free frozen yogurt with casein


    Been doing this carb carb back loading for a few days now. I feel good in the gym, don't feel bloated from carbs or gluten during the day, my daily energy is high, my bf is not jumping up from all the simple carbs. Just a few cliff notes.
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    Quote Originally Posted by Budman7811 View Post
    Subbed
    Welcome Aboard Brother.
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    August 10, 2013
    Weight 227.4 lbs

    Started off yesterday, with a cup of coffee and a trip to the beach with the family and some friends. It was a great day, plenty of sun and no rain. Got back from the beach, showered up and hit the gym. After the gym, the wife and I went out for dinner and this nice little Cuban place we have downtown. Then had to get home to get to bed so I could get up this morning for work. It really sucks to have to work on your day off. I hate lazy people. It seems I am always working for people not showing up, playing hookie, or that person whose grandmother has died ten times over the past year.

    Training:
    I had to make up Hamstrings because I got to the gym late after work and only did quads last leg day.

    Standing Single Leg Curl:
    2 sets warm up
    5 sets 5

    Straight Leg Deads:
    5 sets 6-8

    Good Mornings:
    3 sets 8

    Seated Leg Curl:
    3 sest 8
    1 drop set

    Deads:
    3 sets 5

    Calves:
    angled hack squat presses- 3 sets till failure
    Barbell Raises on 3" platform- 3 sets till failure
    Standing calve machine- 1 set light weight till failure



    MEALS:
    Meal -1 Supreme Protein Bar
    Meal -2 Egg Whites, Turkey, Asparagus
    Meal -3 Mixed Nuts (Almonds, Cashews, Pistachios)
    WorkOut
    Meal -4 Maxx Recovery by ABB
    Meal -5 Grilled Chicken Breast, Onions, Yellow Rice, Black Beans, Green Plantains
    Meal -6 Honey Nut Cheerios
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    Non Training Day.


    Woke up at 430 am to go to work. It was hat getting up this morning. I think my body knew it was my day off. I wanted to go back to bed so bad. But I kept trucking and made some good ot, I love it now that I am not salary. Much better making the dough for the hours then just flexing out a little here or there when it allows.

    430- woke
    530- BCAA - sipped on them until about 745
    630- coffee
    830- meal 1- stuffed pepper (turkey,duck eggs,onion,and black beans)
    1100-BCAA sipped until after meal 2
    1230- chicken breast, avocado, onion, and bell pepper
    400pm- chicken and supreme protein bar
    700pm- 2 chicken sausage, 2- turkey eggs
    830pm- iso protein, pb

    Not sure of the daily macros, I didn't map them out , but stayed low on carbs and fat were moderate and protein high.
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    Some detailed stuff right there. I like it.
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    ^ I agree this should be nice to follow.
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    226.0 lbs

    Yesterday, I was a bit tired throughout the. I think going low car yesterday caught up with me. Adding to that I didn't quite consume the amount of fat I probably should of to support any energy.
    But, this did not effect my workout. I hit chest hard good sets, I felt a bit weak bit performance said otherwise, plus intensity was very high.


    Workout: chest calves

    Bench press:
    2 warm up sets
    2 sets of 10 at 225
    4 sets of 5 at 275- concentration on eccentric portion
    2 sets 10 at 225

    Incline db close grip press- superseted with incline flies

    3 sets 8 each

    Cable flies-

    Incline
    Decline
    Flat
    2 sets each till failure

    Hammer strength decline press-
    3 sets of 8

    Push up on medicine balls
    Just felt like I wanted a little more so added this.

    Skipped biceps due to getting of work 30 min late.

    Calves-
    3 sets of heavy till failure.



    Diet-
    450- wake up
    650- coffee
    700- BCAA sipped on for about two hours
    1000- turkey, green beans
    100pm chicken, green beans
    430 pm beef asparagus
    630 work out BCAA creatine
    730- maltodextrin, whey isolate
    815- rice, chicken, beans
    900- whey isolate (2) scoops, 2 cups of cereal


    Over all a good day. Not my heaviest, but chest was pumped. Overall I felt good.

    Update later tonight on today.
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    Quote Originally Posted by Grambo View Post
    Some detailed stuff right there. I like it.
    Thanks man, really appreciate the kind words.
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    August 13, 2013

    Weight: 226.2lbs

    Overall I feel pretty good from CBL, strength, stamina, and energy levels are around norm. I need one of those all out crazy head smashing gym days. Lately, it seems I get in there start off strong with good intensity and then some douche bag wants to talk while I am working out. I wear headphones for a reason. Leave me the F*** alone. Hell sometimes I don't even turn my music on and I have them in just to ignore people. Gym is my time. If I am not training you and you are not my client what you want know can wait till I am done for the day.

    Sorry about the rant. It's my biggest annoyance when person after person sands by you machine waiting for you to finish your set so they can talk.

    But back to log. Physique looks ok with carb back loading. But you can tell post carbs the difference in vascularity then early morning next day. Pumped to add in some condense and d-pol. Weight has been pretty level on CBL and then non training day I dipped a bit. But just figured water storage from carbs. I definitely ate som simple post carbs last night lets see what tomorrow looks like weight wise

    Shoulders
    Over Head Press
    2 warm up
    5 sets of 5 - 2 plates each side
    Superseted with
    Hammer strength shrug
    5 sets 10+ 3 plates a side

    Reverse hand over head press
    3 sets of 8-10
    Superseted with
    Lateral db fly
    3 sets 10

    Upright row
    3 sets 10
    Superseted with
    Reverse db fly (rear delt)
    3 sets 10

    Reverse cable flies
    3 sets 10
    Single arm
    1 set 15-20

    Lateral raise
    3 sets 10
    2 sets hold on eccentric as long as possible for 5 reps

    Finished an did not do abs due to people not leaving me alone. And running out of time.


    Diet

    430 wake
    530 coffee
    600 BCAA sipped on for about 2 hours
    800 coffee
    1030- beef/ green beans
    1200 BCAA
    230 egg whites/ turkey/ asparagus
    345- coffee, whey, luecine -pre workout
    4pm workout
    550- waxy maize / whey iso
    730- white rice/ teriyaki chicken
    8 15 movies with wife popcorn raisinets
    1100 pop tart /casein and small bowl of cereal
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    Vascularity will definitely be on the rise once you combine Dpol and Condense.

    I agree with you about the gym though! Can't stand anyone trying to talk to me or get in my way. Had two dudes just standing in front of the DB rack yesterday for like 10 minutes not doing anything but talking, hell not even flexing or anything. Finally just pushes my way in.

    Feels good here where I am working out (really small town for an internship) though, feeling huge and cut compared to the rest. Awesome gym though weirdly enough. One of 2 in the town, the other is a YMCA.
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    I liked "Popcorn and raisinettes" ha
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    Quote Originally Posted by Grambo View Post
    Vascularity will definitely be on the rise once you combine Dpol and Condense.

    I agree with you about the gym though! Can't stand anyone trying to talk to me or get in my way. Had two dudes just standing in front of the DB rack yesterday for like 10 minutes not doing anything but talking, hell not even flexing or anything. Finally just pushes my way in.

    Feels good here where I am working out (really small town for an internship) though, feeling huge and cut compared to the rest. Awesome gym though weirdly enough. One of 2 in the town, the other is a YMCA.
    Yeah we have Gold's, anytime fitness, and YMCA here. I use Gold's, but there are not what they use to be. I ve been there for 7 years. I switched the day they opened bc I was driving almost 45 min each way to a gym. When they opened here it was a good mix of power lifters, body builders, a few pro wrestlers, and then the average gym goer. They are slowly pushing everyone but average gym goers away.

    I ve been lucky they really don't say much to me bc we own a business next to them and know the owners. So they kind of shy away from me. But I ve have freinds, two of which are IFBB pros (a couple the female is very introverted and shy) and they said she scared other females so they felt bat if she worked out some where else. She is the nicest sweetest girl too. Doesn't talk to anyone sticks to her self but is jacked. Scaring other females, give me a break.

    Now, they don't want people to carry objects like water bottles, shakers, or belts around. Very weird. When I look all over the walls all I see is photos of the Mecca Venice Beach from the old days. Guys and girls flexing and lifting heavy weights. I think that is what golds is about and now they are changing to a cardio haven instead if a lifting facility.

    I want a warehouse with no ac and loud a$$ music. No talking unless it motivating and lots if iron. I am old school I guess.
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    There's a warehouse gym in my hometown. It's not super cheap and is mainly for athletes (not bodybuilders) but I love it when I workout there.

    Hardcore music, no AC, strongman implements, no mirrors. Wish it was a little closer.
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    Quote Originally Posted by Grambo View Post
    There's a warehouse gym in my hometown. It's not super cheap and is mainly for athletes (not bodybuilders) but I love it when I workout there.

    Hardcore music, no AC, strongman implements, no mirrors. Wish it was a little closer.
    I wanna open one like that, soon.
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    Quote Originally Posted by jimbuick View Post

    I wanna open one like that, soon.
    I know. That'd be the life. I have a good friend that works out here at Gold's he is a old time power lifter. He's about 57-58 now. He always talks about gyms like that back in the 70's and early 80's.
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    That would be so sweet. Im soo tired of commercial gyms. Unfortunately thats all we have around here
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    Quote Originally Posted by Danb2285 View Post
    That would be so sweet. Im soo tired of commercial gyms. Unfortunately thats all we have around here
    It's funny we have a plaza that has a unit that has gym equipment from a gym that was open their about 10 yrs ago. No one has ever moved and I think all the time about looking into renting it. It's fully equipped with quality machines and about 3,200 sf. Not near as big as Golds but big enough to make a Down and Dirty Gym. But don't know if there is enough people to float it.
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    August 14, 2013

    226.2 lbs

    So woke up today about 10 am. It was nice to sleep in, it's been a while. Woke up, weighed in, and ran a few errands. Got ready for the gym and realized I left my key to my wife's car in my truck and asked her to take my truck so I could take my son with me. Man I was upset, leg day and I was all thrown off. So I took a nice hour and a half nap till she got back home. Hit the gym and just nailed quads hard as I could. Figured I would leave hams for Friday or Saturday.

    Quads

    Squats
    2 warmup sets
    5 sets of 5
    2 sets of 3
    1 drop set

    Leg extensions
    3 sets of 10 - heavy and slow
    Superseted with
    Lunges
    3 sets 10

    Leg press
    3 sets 10

    Calves
    5 sets heavy in hack machine

    3 sets on standing calve machine


    Diet

    10 am woke up
    1030 coffee - just FYI its with coconut milk and 10 grams whey iso
    1130 coffee - same
    100pm- chicken breast and broccoli
    230- whey iso/ 1 Scp pb - suppose to be pre workout but that got delayed
    430- quest bar
    500- workout BCAA creatine
    645- waxy maize and whey iso
    815 white rice and chicken breast stir fry
    930- frozen yogurt

    Was surprised there has been no weight gain and 1.2 lbs loss. I feel like load tons of simple carbs. If you've read carb back loading its quite interesting. If not its definitely a book I d pick up. It was a very good read. Science portions are great. Even if you don't want to backload its worth the read.
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    10am.... Sleeping in is not an option in my household. I envy the
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    Quote Originally Posted by Budman7811 View Post
    10am.... Sleeping in is not an option in my household. I envy the
    I understand that. It was such a treat. Wife left at 830 with my son and went with Grandma somewhere. It was great. I haven't stayed in bed till 10 am for a long time. Normally I am up early everyday. And my son wakes up before 7 on a regular basis.
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    Quote Originally Posted by 02sixxer View Post

    I understand that. It was such a treat. Wife left at 830 with my son and went with Grandma somewhere. It was great. I haven't stayed in bed till 10 am for a long time. Normally I am up early everyday. And my son wakes up before 7 on a regular basis.
    I just noticed something.... Ironclad is that in Orlando? Jamie your trainer?
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    Quote Originally Posted by Budman7811 View Post

    I just noticed something.... Ironclad is that in Orlando? Jamie your trainer?
    Yeah he's my coach.
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    Quote Originally Posted by Budman7811 View Post

    I just noticed something.... Ironclad is that in Orlando? Jamie your trainer?
    You from this way?
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    Quote Originally Posted by 02sixxer View Post

    You from this way?
    Yup I am up there during the week at 5am.

    I don't train with him though.
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    Quote Originally Posted by Budman7811 View Post

    Yup I am up there during the week at 5am.

    I don't train with him though.
    I actually train at mount dora more then altamonte. I will train there maybe once a month.

    Maybe we can hook up sometime and hit the iron.
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    Quote Originally Posted by 02sixxer View Post

    I actually train at mount dora more then altamonte. I will train there maybe once a month.

    Maybe we can hook up sometime and hit the iron.
    Maybe... I'd hate to hold ya back
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    Quote Originally Posted by Budman7811 View Post

    Maybe... I'd hate to hold ya back
    Doubt that.
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    Picking up some BCAA across the street right now.
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    Quote Originally Posted by Budman7811 View Post
    Picking up some BCAA across the street right now.
    Uptown is nice. Everything in one place.
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    Looks good! I always wear headphones so people don't start conversations with me while Im working out but doesn't always work. Put on my mean face lol
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    Quote Originally Posted by 02sixxer View Post
    I actually train at mount dora more then altamonte. I will train there maybe once a month.

    Maybe we can hook up sometime and hit the iron.
    Damn now thats an offer, wish i lived in the US.

    No homo lol
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    Quote Originally Posted by Wilsy7 View Post
    Damn now thats an offer, wish i lived in the US.

    No homo lol
    Ireland, That has to be one nice place to live. Trying to talk the wife in vacationing there next year.
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    Quote Originally Posted by Facetoface View Post
    Looks good! I always wear headphones so people don't start conversations with me while Im working out but doesn't always work. Put on my mean face lol
    I think I need to work on my mean face.
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