Wilpit going for abs with EBF AAV2 and PES Alphamine

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  1. Registered User
    LiveToLift's Avatar
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    Quote Originally Posted by Wilpit View Post

    My shoulder can't handle the angle of the free weight. On the machine I can change the angle a little more and it's less stress on the shoulder. It's starting to feel better though, im hoping I can go free weights next week or so.
    Gotcha. I'm using machines right now from a shoulder injury as well. Sucks to have to give up free weights! Plan on going back soon though.
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    Quote Originally Posted by LiveToLift View Post

    Gotcha. I'm using machines right now from a shoulder injury as well. Sucks to have to give up free weights! Plan on going back soon though.
    Good luck to you man. It sucks for sure. My shoulder is gaining mobility back so I'm hoping I can go to free weights within the next two weeks or so, even if it is just light weights.
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    Day 7...

    Noticed today that all sides from the aav2 and Alphamine Combo is gone. The mp still has me a little off after taking though.

    Leg day

    No time for cardio today, got called into work which messes up my workout time today. I rushed a quick leg workout before work to make sure I get something in.The Gym I went to was close to home but not fully equipped so I did a lot of squat variations today. Didn't go heavy on squats bc after a certain weight I have start pushing upward with my arms on the bar. This hurts my shoulder so I went lighter and just focused on a slow tempo and not trying to move arm at all while on bar.

    Squat
    135x10
    135x10
    225x10
    275x10
    315x10

    Front squat
    135x10
    185x10
    225x10

    Split squats
    135x20 (10 each leg position)
    185x20
    225x 18

    leg extension
    100x15
    145x15
    190x15
    235x12
    295x8 full rack

    seated leg curl
    100x15
    130x15
    160x15
    190x12
    220x7
    250x4

    45 min workout then had to go. About 20 min after workout my shoulder started to burn, that squat position is not good for it. May skip squats next leg day and go back to leg press and hack squats.

    Long day but stuck with diet. Carbs may be a little higher them shown bc I snacked on a few pretzels and wheat thins throughout the day and I tried to calculate what I ate as best as possible.

    Can't wait for shoulder to get better so I can lift upper body. I had 3 people tell me that I look smaller but fatter today lol. Got to love honesty.

    Macros
    Cals 2,203


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    Day 8...

    Ill try and get some pics up this week if possible. I don't see any big results yet but I know they are coming its only been a week. I need to find a way to get my cardio up. I just may need to just start waking up early in the morning.

    Chest day

    10 minute cardio warm up. 10 min stair master, burned 168 calories

    Incline machine press
    106x20
    126x20
    156x18
    176x15
    196x5 (shoulder feeling funny)
    156x8

    Wide chest machine
    50x15
    90x15
    140x15
    160x15
    180x15

    Decline chest press
    102x15
    152x15
    192x15
    242x15
    282x7

    Machine chest press
    104x10
    154x10
    174x6

    One arm Cable fly
    5x15
    10x15
    15x15
    20x15

    Shoulder shrugs using lunge machine
    135x25
    185x25
    225x25
    275x25
    325x25
    375x25
    465x15

    Feeling good about shoulder getting stronger. I pushed it a little today bc some of the sets were irritating my shoulder. The pain and weight load all depends on what angle and hand positions I use when lifting. But I felt like I actually activated some chest muscles today.

    No time for cardio during this workout. My days are busy the the total workout from beginning to end was 60 minutes.

    Did a 25 minute cardio session around the neighborhood late afternoon. It was a moderate jogging workout. Nothing crazy. Hoping to do 2 a days the rest of the week bc I have Very long work days this week. Cardio in the morn and weights PM. Lets see what happens.

    Macros
    Cals 2,210



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    Day 9...

    Morning cardio....
    40 minutes total
    All sets below are done with little to no rest. High intensity cardio completed fasted with the aav2 and Alphamine taken before hand.

    Warmed up with about a 5 minute jogging session and a couple minutes stretch.

    Morning Workout 1:

    double under jump ropes were between 20-30 reps if I broke my jumps before 20 reps I started over again at 1 and didn't count those reps.

    8 rounds not for time
    20-30 double under jump ropes
    10 36" tire jumps

    Morning workout 2:

    Prowler sled with 205lbs. 60 foot lane to run. Rounds switched from a high position push and then a low position push. At the beginning of each set I did 24" box jumps or 20 reps of abmat sit-ups.

    10 rounds not for time:
    This would be 1 round:
    10- 24" box jumps
    205lb prowler sled push 60' high

    This would be 2 rd:
    20 abmat sit ups
    205lb prowler sled push 60' low

    Then repeat back and forth until I did 10 rounds.

    Great morning sweat. Energy low due to hating morning workouts. This is the type of cardio I need to continue doing to see some results.

    Afternoon workout.

    Bicep and tricep

    Machine curl (plate loaded)
    25x15
    50x12
    60x5 to much for shoulder
    25x15
    35x12
    45x10

    DB alternating hammer curl
    25x15
    30x15
    35x15
    40x12
    50x6

    Cable one arm curl
    10x15
    20x15
    30x10
    40x6

    Standing alternating DB curl
    25x12
    30x12
    35x10
    40x6

    Machine tricep pull down plate load
    25x15
    50x15
    75x10
    60x15

    DB kickbacks
    25x15
    30x15
    35x15
    40x15

    One arm cable reverse grip pull down
    10x15
    20x15
    30x10
    30x10
    30x10
    20x10

    Workout was just over 40 minute all together. Got a good pump and decent sweat. Rushed out the gym and back to work.

    Hoping I can keep this routine of 2 a days going for the rest of the promo. Should yield some decent results.

    Went for a 40 minute fast paced walk with my family after dinner to end the night. Starting to feel good about the rest of this promo and my results.

    Macros
    Calories 2,409 Cals


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    Day 10....

    Woke up before work for a Cardio session. Yesterday working out fasted with the Alphamine and aav2 had my stomach very unsettled. Today before working out I had 1 piece or bread with some peanut butter and a little reduced sugar jam. It was better than yesterday but still a little unsettled.

    Morning cardio
    workout was about 45 minutes long.

    The first 20 minutes I did a mix of double under jump ropes, weighted lunges, 1 legged squats, and sprints. Moderate rest periods.
    Then I did a 20 minute session of non stop Speed Ladder work. For 20 minutes I ran through the ladder switching the way I go through it every 2 minutes. At the end of every ladder I did 10 abmat sit-ups. After a couple minutes I did 5 abmats instead of 10 bc it was taking to long and also hurting. But I wanted this to be a cardio session and wanted the pace to be fast. There was literally no rest for 20 minutes accept for maybe 5 seconds here and there when one of the other 2 people with me got caught up.
    Finished my cardio session with 5 minutes on the row machine. Rowing very slow and with no resistance. Didn't want to aggravate my shoulder. Great session today, very tiring, quads screaming, and sweat pouring off me.

    Afternoon workout:

    BB bent over smith machine row
    95x15
    135x15
    185x15
    225x9
    225x10

    T bar row
    70x15
    105x15
    130x 10
    105x10
    70x12

    Machine lat pull down
    70x15
    100x15
    130x15
    160x15
    190x10

    Machine seated row
    100x12
    130x12
    160x11
    190x7
    130x12

    Bent over DB row
    35x10
    40x10
    45x10
    50x 10

    Bent over cable row
    17.5x10
    22.5x10
    27.5x10
    32.5x10
    37.5x10

    Did some light shrugs and some calve raised to finish workout. Light weight and high reps on both. Shoulder hurting on shrugs so I didn't do to many of them. I may have to lighten weight even more bc my shoulder feels stiff throughout the day. I may be moving up to fast.

    Sisters bday today so I had some crazy good cupcakes. Sugar macro is high so ill try and go lower tomorrow. Also did a quick 20 min family walk after dinner.

    Macros
    Cals 2,572


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    I find the crossfit/strongman workouts better than running or boring cardio.

    Awesome way to condition.
    I did 7 rounds of in 17mins timed
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    200m run (16:53).

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    Quote Originally Posted by EBF_2356 View Post
    I find the crossfit/strongman workouts better than running or boring cardio.

    Awesome way to condition.
    I did 7 rounds of in 17mins timed
    10 jump squats
    10 push up burpees
    10 plyo push ups
    200m run (16:53).

    After a massive strength and power session. Man, were my lungs on fire... Lol
    Yeah that's a good metcon wod. I can do these except for the burpees prob. Maybe I'll try it toward the end of the log lol. Yeah I like the Crossfit thing and its great for my cardio I just miss being able to lift the way I like.
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    Day 11....

    Woke up and trained semi fasted. I had some "Justin's hazelnut spread" and unsweetened banana chips before the gym. This didn't work bc my stomach was still upset while working out. But I can blame the supps bc when I wake up early I never eat breakfast bc my stomach always gives me problems so I think I have early morn stomach issues.

    Morning cardio session
    A little under 45 minutes

    I did random things sporadically. First 35 min or so were a mix of light jog, lunges, jump rope double unders, weighted prowler sled high and low positions, and some random quick feet drills.

    Last 7 minutes I did "death by 11 meters". This is where you run 1, 11 meter sprint every minute. Every minute you go up 1 sprint until you can't do anymore. So because of my time constraints I started at 10 sprints in one minute and than on the second minute I went to 11 sprints and so forth. I made it to the 7 minute mark so 17 sprints before I couldn't do any more within 1 minute.

    Afternoon workout

    Leg day: quick one before going back to work and went to a limited gym so I did what I could.
    45 minutes total.

    One legged leg press
    205x10
    295x10
    385x10
    475x8
    565x5
    655x3 spot at knee

    Machine leg press
    210x15
    250x15
    310x15
    350x15
    390x15 full rack

    Leg extension
    130x15
    160x15
    190x15
    220x15
    250x12
    295x 10 full rack

    Lying leg curl
    95x15
    110x15
    125x15
    155x10
    185x5
    200x5

    Hip abductors
    135x20 full rack
    135x20

    Hip adductors
    135x15 full rack
    135x15

    Nothing new to add with the log. I am still having sides when taking the supps together but they are minimal. Slight stomach discomfort only, before It used to be more of a moderate stomach burn and I would also get light headed at times. I look forward to taking the Alphamine bc I enjoy the raspberry lemonade flavor and it mixes extremely well and fully dissolves.

    My shoulders and chest feel crappy as I haven't lifted them in a while and even now I can't lift them the way I want. I want these man boobs gone.

    Macros
    Calories 2,661


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    Day 12...

    Woke up and did fasted cardio.
    About 45 minutes

    Workout 1

    Death by 11 meters prowler sled 215lb prowler sled push. started at 1 rep of pushing it 11 meters and increased by 1 Rep every minute. Switched back and forth between pushing it high position and then low position. Got up to 7 minutes and 7 reps, could not finish that round.

    Workout 2
    5 rounds 13:47, working out in the morning sucks and my energy level and lungs are horrible.

    30 double unders
    20 24" box jumps
    10 abmats

    Workout 3 was not timed.

    This was about 15 minutes of work. 215 lb prowler sled push (alternate between high and low push position) At the end or each push I did 30 reps of different ab work and I did 6 reps of 24" box step ups. I stepped up holding 2, 16kilo kettle bells in each hand.

    Pm workout
    45 minutes before going back to work

    Chest
    Machine chest press
    70x15
    85x15
    100x15
    115x15
    130x15
    145x15
    160x10
    170x10
    190x6

    Smith machine incline Bench
    65x15
    85x4 shoulder hurting on this lift

    Cable one arm fly
    2.5x15
    7.5x15
    12.5x15
    17.5x15
    22.5x15

    Standing cable press
    12.5x10
    17.5x10
    7.5x 10 all of this hurt my shoulder

    Machine chest press wide
    15 sets of 10 reps @55lbs

    Decline press ( using assisted pull up bar machine but pushing down on pad)
    25x15
    40x 15
    55x 15
    70x 15
    85x 15
    100x 15
    115x 15
    130x15
    145x12
    85x15
    85x15
    85x15

    Incline DB bench
    15x25
    20x20
    5 sets of 15 @30 lbs

    I get upset every time I workout chest. I don't get a good burn and I feel like I'm just doing more harm to my shoulder than good. Ill keep with it and hope for the best. But when things feel uncomfortable I stop and do something else. This sucks

    Today's diet was higher In everything. Will get back on track tomorrow for sure. Those Cals are all from granola and cashews oh yeah and some Popeyes chicken, yikes!

    Macros
    Calories 3,573



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  12. Registered User
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    Day 13...

    Long day. I was able to sneak in a 50 minute arm workout after work but no time for any cardio. Arm workout was actually pretty good today. Mixed cables with machines and DB's. didn't keep track of my lifts bc I didn't have my phone with me to track. But It felt good just to lift and not count so many sets and reps.

    Diet was good today hoping to keep it up.

    Macros
    Calories 2,118


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    Day 14....

    Long day. Went to the gym today but only had 39 minutes to workout before they closed. I hit back day hard, well as hard as possible. Didn't write my lifts down bc of the time restraints. I did short rest periods and kept the intensity up.

    Today was the best pump I had on back in a while. I hit smith bent over rows, T bar rows, machine incline rows , lat pull downs, seated low row, standing cable row and then some hanging leg raises for a little abs. Zero cardio but I will do my two a days again starting Thursday this week.

    Macros
    Calories 2,279


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    Quick 2 week picture update

    Def loss some belly fat and can see a difference but I think these last two weeks will prove to be way better results.


    Weight is 211.8

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  15. Registered User
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    Quick 2 week picture update

    Def loss some belly fat and can see a difference but I think these last two weeks will prove to be way better results.


    Weight is 211.8

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    I'd say you look leaner in chest and arms as well. Good work.

    Alphamine is one of my favorites. I use MP as well. Can't wait to try AAv2 and Recompadrol
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    Nice work buddy
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    definitely looking leaner, boss.
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    Thanks fellas. I'm going to keep everything the same and see what I can change these last two weeks.
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    Nice results so far man.
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    Day 15...

    Very busy day, diet pretty good and had time for a short workout.

    Leg day

    Limited gym equipment so I did a great giant set. Burned like crazy and good sweat too. No cardio today will get on cardio tomorrow.

    Leg press
    300x20
    390x20
    480x20
    570x20
    660x20
    800x20

    Leg curl lying
    80x20
    95x20
    110x20
    125x20 rest pause
    140x 20 rest pause
    155x20 rest pause

    Leg extension
    175x20
    190x20
    205x20 rest pause
    220x20 rest pause
    235x20 rest pause
    250x20 rest pause

    Giant set all above took about 26 minutes. No rest at all other than time to adjust weights and walk from one machine to the other. Went from leg press to leg curl to leg extension then back to leg press ect

    Finished with abductees and adductors. 4 sets of 15 reps each at 135lbs which was full rack. And some calve raises no weight.

    Diet was ok today. Ate a decent amount of chocolate lol.

    Macros
    Calories 2,142


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    Day 16

    Needed rest so I didn't wake before work for cardio. I tried but it wasn't happening lol.

    Chest day

    15 minutes cardio to start on treadmill moderate pace. Great warmup at 7.5mph and achieved a great sweat.

    Machine chest press
    55x50
    70x50
    85x50 rest pause
    100x40 rest pause
    115x35 rest pause
    130x30 rest pause
    70x50

    Incline dumbbell (db's touching in hammer position)
    20x30
    25x20
    30x30
    35x25
    40x25
    45x15
    50x10

    Decline press (using assisted pull up machine, pressing down on pad)
    55x25
    70x25
    85x25
    100x25
    115x25
    130x25
    145x10
    70x25

    One arm cable fly
    2.5x10
    7.5x10
    12.5x10
    17.5x10
    12.5x10

    Ended with some weighted cable crunches. No time for any cardio other than the first 15 min. I have a busy schedule and can't make more time without my family sacrificing.

    Macros
    Calories 2,292


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    Diet was ok, ate a lot of chocolate. Haha. Sounds like a bulk statement!
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    Quote Originally Posted by LiveToLift View Post
    Diet was ok, ate a lot of chocolate. Haha. Sounds like a bulk statement!
    Lol, chocolate is how I get through my days sometimes.
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    Quote Originally Posted by Wilpit View Post
    Lol, chocolate is how I get through my days sometimes.
    Haha we've all been there, I'm sure.
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    Chocolate can be included easily in ones diet.


    I like 70% or higher dark. Bam got my fat some carbs and fiber. Makes an awesome sandwich if you add pb and eat with a shake
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    Quote Originally Posted by EBF Inc View Post
    Chocolate can be included easily in ones diet.

    I like 70% or higher dark. Bam got my fat some carbs and fiber. Makes an awesome sandwich if you add pb and eat with a shake
    Yeah I highly agree. I eat the higher dark chocolate too. I usually do the chocolate with a jar of PB lol, my problem is all portion control.... I have no control
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    Quote Originally Posted by Wilpit View Post

    Yeah I highly agree. I eat the higher dark chocolate too. I usually do the chocolate with a jar of PB lol, my problem is all portion control.... I have no control
    Iifym then bro. Eat that and all other meals protein veggies
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    Quote Originally Posted by EBF Inc View Post

    Iifym then bro. Eat that and all other meals protein veggies
    Yea I'm going to try and do that and them into my macros.
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    Day 17...

    No morning cardio. Taking supps regularly and missing none. Still having a little stomach issues when taking supps together but when taken separate there are no issues.

    Arm day

    Started with 30 minutes treadmill cardio. Completed 3.25 miles and burned 529 calories.

    Cable curl using straight bar
    20x 15
    30x15
    40x15
    50x 15
    60x10
    70x8
    40x10
    30x10

    DB hammer curl alternating
    40x12
    50x10
    55x6
    40x7
    35x8

    Machine bicep curl
    25x15
    30x15
    35x15
    40x12
    45x8
    50x5

    Cable Rope curl
    30x15
    40x15
    50x15

    Reverse grip one arm Tricep pull down
    10x15
    20x15
    30x15
    40x15
    50x8

    Tricep extension cable
    30x15
    40x15
    50x15
    60x15 all sets above and this set completed back to back with no Rest.
    60x10
    70x10
    80x10 last 3 sets done no rest
    90x10
    100x10

    Machine tricep extension
    25x15
    35x15
    45x15
    55x12
    65x10

    DB kickbacks
    40x15
    45x15
    50x15
    30x15

    I'm starting to feel a little better about my progress. It's been over two weeks and I can see my upper and and upper body leaning out. I am no where near lean though so I have a lot of work to do. Hoping to have some abs poking through, upper of course, by the end of this log.

    Macros
    Calories 2,314


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