Great that you got your ABE in. Really looking forward to seeing your gains from this cycle!!
Wednesday workout log:
I had another lighter day (boring, but it'll help in the long run) today and I think I chose some good exercises.
Chainsaws: sets of 5 with 50s, 60s, 70s, 80s, 90s, 100s with 30-second rests and long negatives
Super wide grip pulldowns: sets of 5, 5-second negatives (longer rests as I was working in with two other guys): 71KG, 78KG, 85KG, 92KG
Cable Curls: sets of 5, five second negatives: 80, 100, 110, 120
Face pulls: 80 x 10, 10, 10
-grip barbell curl on straight barbell (no thumb): sets of 5 with 5-second negatives: 15KG, 17.5KG, 20KG, 25KG
Only had time for cardio OR BJJ as tutoring ran late. BJJ won, so cardio was just a 5-min jog to warm up.
BJJ was good. I got a good hour+ of rolling with lots of good guys.
I am starting to feel pretty bored in the gym with the lighter routine and am really excited to get back into it hard next week.
I think I am putting on a slight amount of fat this week, but nothing serious and I think it will come right off (and then some) when I start getting back into my rest-pause training.
My legs are still sore from last Saturday...I guess I really screwed up my "light day" haha. I had no idea that would hit me as hard as it did. I guess I better take it a little easier on legs next Saturday.
As always, thanks to everyone following!
Im sure the BJJ is a much tougher workout and burns more calories than traditional cardio, good choice!
Ive never done any martial arts training, but it must be rough after a brutal workout with the weights.
^^^ I might have to, sounds like a great workout and if worse comes to worse those skills could come in handy!
OK friday workout log:
Today was one of my last deload workouts. I read that going too heavy defeats the point and I was in a huge rush so I kept weights a bit lower and used supersets.
Bench press (5 second negative) supersetted with cable crossovers (8-10 second negative): Bench was 60, 70, 70, 70, 70 KG
Cable crosses were 80, 100, 100, 100, 100 lbs
Triceps press supersetted with standing military press (5 second negatives on both): Triceps press was 120, 120, 120, 120, 120 lbs
Military was 30, 30, 30, 30, 30KG
Did 5 min run to warm up and that was all I had time for.
BJJ was awesome. Good rolls, good people, and a visiting brown belt from Japan whose top game was much better than my bottom game haha. Good times!
I am excited to get my last deload workout in tommorrow and then hit it hard again starting Monday!
Way to go sticking to your deload, and Im ready to hear of some epic weights on Monday. Keep up the great work and have an awesome weekend.
Saturday workout log:
Today was my last deload day. It was leg day, and I toned it down a bit from last week and kept reps a little higher:
Squat: 47kg x 12, 57 x 12, 67 x 10, 77 x 10
Stiff legged deadlift supersetted with calf raises: SLDL 50kg x 10, 60 x 10, 60 x 10
calf raises: 100 x 10, 10, 10
I did 10 min of cardio before those lifts and then about 12 min after before I had to go to BJJ. BJJ was awesome. Very intense (it was competition class so people turn it up a bit), but I got to use some new stuff I've been working on. Kept carbs a bit higher today both before and after training. I dosed carbs with ABE and yellow gold before and after. I feel really worn out from BJJ but I'll be fine tomorrow I'm sure.
I forgot to skip the fish oil/supercissus when I woke up today, so I ended up dosing both of those about 3 hours before XFA. I hope that doesn't hurt it too much, but it was just this one time.
I didn't do a cheat meal this week because of the lighter workload and the fact that I raised carbs a little anyway. I think it was a good decision. I did drink my weekly beer tonight though...
You should be fine with the fish oil/cissus 3 hours before the X-factor.
Molecular Nutrition Rep
William Llewellyn's Anabolics, Underground Anabolics, and SSRG ebook editions!
Pulling day workout report:
I switched to 100% clean form on my bent-over row so my weights and reps lowered a bit. I honestly think it is for the best, as I really was letting my form go the last few weeks and that is a horrible decision, esp since I have an old back injury. I also had a rough and stressful weekend which I will detail below. Here are the numbers:
Bent-over row: 102KG x 4-2-2
Super-wide grip pulldowns: 103KG x 6-3-2
Cable curl: 140lbs x 9-4-3 (PR again...although I was less fatigued than normal after my poor performance in the bigger lifts)
Dumbbell hammer curls: 40s x 7-3-3 (PR but take the same reason as above into account)
This is my first day kicking up the intensity again. I have been working like crazy on stuff for work yesterday and today, and I have paid the price. The worst part is that for some reason, I slept HORRIBLY on Saturday night. Super vivid dreams, waking up often, and waking up after only 5 hours and being unable to get back to sleep (also the UFC was on live and for free so I figured I would just watch that). I felt like I had a really bad hangover and was also really dehydrated for some reason. I haven't slept that badly in months. I have no idea what the problem was. On top of that, yesterday was hours and hours of work. I was stress eating big time. I probably consumed 500-600 calories of junk. Cookies that my wife bought, craisins, and even some fruit which isn't as bad but it was at a time when I shouldn't have been eating any sugars. Horrible self control. After that, I only got like 6 hours of sleep last night, which left me feeling horrible today (although better than yesterday). Luckily I got done with about 90% of my work in the one day and won't have to worry about that much paperwork again for 6 months.
After I got home and ate my PWO meal today I crashed big time and had to take a nap. I slept for an hour and woke up, took my PWO/XFA/GPLC/GMS/KNO3/Vit C and a sample of Hemovol that I forgot I had. It was delicious but for some reason I used a lighter dose of my PWO than normal thinking that the Hemovol would enhance it. It didn't as that is not what it is supposed to do. I don't know what I was thinking, but I think it was just something along the lines of "I don't want to ruin the flavor of the Hemovol with my PWO so I won't use too much." It was stupid. Needless to say, my workout got off to a slow start. I think Friday will be a better gauge of my progress. I am still expecting my bent-over row to be similar, but I should be able to pump out a few more reps when I am a bit fresher.
By the end of my workout I felt much more woken up and was performing better. By the time I got to BJJ I felt great. Tonight was No-gi and I felt awesome. People are noticing that I am cutting up a lot and feel solid, which is great. Even better, I have been able to learn and implement some new techniques that I am able to pull off with really a high percentage on good guys. I had been feeling that my game had been getting a little stale, and I am thrilled to feel and see noticeable improvement in my techniques and general understanding of basic concepts.
I am looking more vascular than I ever have before, especially after the hemavol and the carb binging yesterday. I have one more Hemovol and some agmatine caps. Would you guys think the agmatine would be better used with ABE (and yellow gold on Monday/Saturday) before my PWO meal (2-3 hours PWO), or better to dose it with my PWO/XFA/other goodies (30 min PWO)? I know it is a great pump product and also has GDA properties, so which dosing time will have better benefits, and will the pump be much stronger if I save it for PWO or will I still get the pump benefits dosing with the meal?
Thanks for following and sorry about the poor diet yesterday!
I love getting increased vascularity, mine has been improving over the years. X-Factor and Hemavol will certainly help with that!
Nothing wrong with that weekly one beer, good will control not going above that.
I did lose 100 pounds in 11 months back in high school, so I guess my willpower developed there, but oh man I did really want to drink a bit more of that beer haha. My logic is simple though. You guys and PES were nice and generous enough to hook me up with great effective products for free. The least I can do is keep my diet and training in tip top shape so my results are a good representation of the potential of this combo. On the plus side, I know who bought that IPA so I can probably have another one next weekend
Great self control on the diet. I like your dedication to this log.
Molecular Nutrition Rep
William Llewellyn's Anabolics, Underground Anabolics, and SSRG ebook editions!
OK pushing day workout report. I have been having lots of trouble sleeping recently for some reason. Last night at 2AM i decided it best to use 1mg estazolam which I try to avoid since I need it Sunday and Wednesday. This week it's been Sunday, Monday, Tuesday, Wednesday so that's not great. On the bright side, I felt great all day even though I only clocked in 5 hours of sleep. I notice that when on AB/ABE I don't need as much sleep in general, but I'll make sure to get some good sleep in tonight and tomorrow night. My main lift was really off tonight. I had a decent excuse for my bent-over row dropping a bit (concentrating of form), but my bench press was way below what it was last time and I have no idea why. Honestly, I am going to chalk it up to an anomoly and try to come back and kill it for my next pushing workout. Here are my numbers:
Dumbbell flat bench: 85s x 6-3-0 (down from 9-4-3 I think...a huge drop)
Dumbbell shoulder press: 60s x 11-5-4 (PR...guess it wasn't all bad)
Skull crushers: 52.2KG x 2, then drop to 47.2KG for my next two stages and got 3,2 reps with that (also a PR as I couldn't left that weight last time)
Dumbbell side raise: 40s x 8 dropset to 20 x 10
Dumbbell front raise: 40s x 11 dropset to 20s x 15
My vascularity is better than ever and I am feeling awesome. The only differences that could help explain the drop in bench were using a different flat bench (narrower and lower; I didn't like it but it should have affected me that much), doing less cardio beforehand (10 min instead of 30, so maybe I wasn't primed to go all out at that time? Still weird as that would seem to help more than hurt), and not sleeping well this week (although that never hurt me too bad in the gym before). I am going to keep the intensity up and see what happens next Monday. Hopefully it was just a fluke. I still look and feel great, though, so that's good, and I did set a few PRs.
BJJ was good like always. Good rolls with good guys and a few new members and visitors from other clubs. I am going to end this post now as I have to get to bed ASAP to try to catch up on sleep. Goodnight, everyone!