Wilpit going for abs with EBF AAV2 and PES Alphamine

Page 3 of 4 First 1234 Last

  1. 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


    Name:  image-613491926.jpg
Views: 66
Size:  203.7 KB


  2. 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


    Name:  image-825068870.jpg
Views: 68
Size:  203.5 KB
    •   
       


  3. Diet was ok, ate a lot of chocolate. Haha. Sounds like a bulk statement!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  4. 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.

  5. 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.
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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.

  10. 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


    Name:  image-3784485997.jpg
Views: 66
Size:  206.1 KB

  11. Day 18...

    Did 15 minutes faster cardio in the morning. Did about 1.7 miles. Good sweat and start of day. Not much time but better than nothing.

    Afternoon workout
    Back day

    Started with 20 minutes cardio. Sprinted to begin. Did 2 miles in 14:05 minutes. Last 6 minutes was jogging lightly and walking at incline.

    Smith machine bent over row
    135x15
    185x15 rest pause
    205x12
    225x8 underhand grip
    225x8 underhand
    225x8 underhand

    T bar row
    50x10
    75x10
    100x10
    125x10
    150x10
    175x8
    200x7
    225x6
    275x2

    Machine lat pull down
    100x15
    130x15
    160x15
    190x15
    220x12
    250x10
    295x6

    Machine seated row
    100x15
    130x15
    160x10
    190x8
    220x5
    130x10

    Standing cable row, cable in high position 52.5x15
    67.5x15
    82.5x15
    97.5x15
    97.5x15

    Superset a lot of these workouts with body weight ab workouts.

    Diet was good today as well.

    Macros
    2,227 Calories


    Name:  image-583780679.jpg
Views: 85
Size:  206.9 KB

  12. Day 19...

    24 minutes fasted cardio in the morn before work. All treadmill work completed 2.5 miles. Ran at different paces for this session. Very good start to my day.

    Leg day

    Didn't keep track of my workout but I did very high volume and fast paced. I did at least 20 sets of leg press sets all around 15 reps . Went up to 1100 pounds and did reps of 10 with that. I superset with leg curls with leg press. I also did leg extensions superset with goblet squats, And then superset leg abductors and adductors. It was a good workout about 55 minutes long.

    Diet was decent today. Macros are a little off and prob low. I had lasagna for dinner which brought the Cals up. Protein could have been higher though.

    Macros
    Calories 2,325

  13. Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.

  14. Quote Originally Posted by Wilpit View Post
    Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.
    Just do your best to stay disciplined and get back on track when you return home

  15. Quote Originally Posted by Wilpit View Post
    Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.
    I did the same yesterday

    This is what my products were made for man an you have metabolic powder and recompadrol

    Take advantage of them on dys like thy

  16. Yea I def used the products yesterday and should have used them more liberally. A couple of the big meals were unexpected.

  17. Day 21

    Another rest day and bad diet day.

    Day 22.... Back at it.

    Chest day:

    Started cardio with 1.5 mile run in 10:18 then finished my cardio with 25 minutes total time, just under 3 miles and 500 calorie burned.

    Machine chest press
    85x30
    100x25
    115x20
    130x20
    145x10
    115x15

    Incline DB press db's close together
    20x20
    25x20
    30x20
    35x20
    40x20
    45x 20
    50x15

    Flat DB press db's close together
    35x15
    35x15
    40x15
    45x15
    50x10

    Decline press
    85x15
    100x15
    115x15
    130x15
    145x13
    160x10
    85x15
    85x25
    85x20

    One arm cable fly
    5x15
    10x15
    15x15

    Cable fly
    5x15
    10x15
    15x15
    10x15

    Floor press using ez bar close grip
    30x15 stopped bc hurt shoulder

    Did a couple sets of "girl" push-ups to finish chest

    Did 15 min of ab work
    Crunches
    Hanging leg raises
    Weighted Cable crunch
    Machine oblique work

    Ended workout with 15 minutes of stair climber.

    Diet was better today. Time to Get back at it. Needed another meal though

    Macros
    Calories 1,819



    Name:  image-1200498283.jpg
Views: 76
Size:  197.1 KB

  18. Day 22

    12 minute treadmill jog warmup.

    Cable bicep curl with ez bar
    20x15
    30x15
    40x15
    60x10
    70x8

    DB hammer curl Alternating
    35x15
    40x15
    45x13
    50x10

    Machine bicep curl
    25x13
    30x10
    35x10
    40x10
    45x10

    Bicep concentrate curl
    20x12
    25x12
    30x12
    35x12
    20x10

    Rope cable curl
    30x15
    40x12
    50x10
    60x7

    Tricep Extension
    80x15
    90x15
    100x15
    60x20

    Tricep pull down reverse Grip
    10x15
    20x15
    30x12

    Tricep DB kickbacks
    30x15
    35x15
    40x15
    45x15 under 20 second rest for all sets above

    Machine tricep extension
    25x15
    50x15
    60x10
    70x10
    Good workout but not great. Had to rush it. Long day and no time for extra Cardio.

    Macros
    Calories 2,453 Add about 22 grams of carbs and like 140 calories to this total . I had some wheat thins I forgot to calculate



    Name:  image-3012923042.jpg
Views: 64
Size:  208.4 KB

  19. Day 23

    Back day

    Machine lat pull down
    100x15
    130x15
    160x15
    190x10
    130x20

    Seated machine row
    100x15
    130x15
    160x15
    190x15
    220x12
    250x8
    280x6

    Cable standing row high position
    57.5x15
    77.5x15
    97.5x15

    Cable bent over row
    57.5x15
    77.5x15
    97.5x15

    Bent over smith row
    135x15
    185x13
    205x12
    225x10
    225x8 underhand
    225x8 underhand
    225x8 underhand

    T bar row
    75x12
    100x12
    125x12
    150x12
    100x16

    10 min of ab work
    Cable oblique crunches standing
    Cable crunches kneeling
    Hanging leg raises

    No cardio today but diet was good.

    Macros Calories 1,873


    Name:  image-178768891.jpg
Views: 59
Size:  205.9 KB

  20. There is a cheat meal trick that Zach has worked on and it has, well for me at least worked wonders to help with Damage Control.

    6 recompadrol pre
    2 aav2 pre
    2 B vitamins with meal
    2 aav2 post

    I would then do 2 to 3 scoops of MP with the meal.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. Quote Originally Posted by EBF_2356 View Post
    There is a cheat meal trick that Zach has worked on and it has, well for me at least worked wonders to help with Damage Control.

    6 recompadrol pre
    2 aav2 pre
    2 B vitamins with meal
    2 aav2 post

    I would then do 2 to 3 scoops of MP with the meal.
    Man, I like the way this sounds. I will def try this. I just had a larger calorie meal and room some MP with it. I may have 1 more cheat meal in me during the rest of this log but I'm not sure yet. If I do I will def try that. I'm trying to keep my diet clean for the rest log since my cardio has been close to non lately. Thanks for that cheat meal formula. I have never thought about taking supps before and after to help the meal process other than GDA's. always learning something new.

  22. Quote Originally Posted by Wilpit View Post

    Man, I like the way this sounds. I will def try this. I just had a larger calorie meal and room some MP with it. I may have 1 more cheat meal in me during the rest of this log but I'm not sure yet. If I do I will def try that. I'm trying to keep my diet clean for the rest log since my cardio has been close to non lately. Thanks for that cheat meal formula. I have never thought about taking supps before and after to help the meal process other than GDA's. always learning something new.
    It is similar to that: do this 3o min pre

    6 drol
    3aav2
    2 scoops mp
    25mg ephedrine

    Right during the meal
    1 b complex
    2 scoops mp
    Digestive enzymes

  23. I will be saving these suggestions, thanks man

  24. Day 24...

    Morning fasted cardio. 20 minutes light cardio. 10 min walk and 10 min jogging.

    Pm workout legs

    Leg press
    295x10
    655x10
    745x8
    835x8
    935x8
    1075x6
    1215x5 (3 sets of calve raises at this weight x 10 after this set)

    Leg extensions very short rest periods
    115x10
    145x10
    175x10
    205x10
    235x10
    265x10
    295x8
    295x5
    195x4
    105x7
    105x16

    Lying leg curls short rest
    110x12
    140x12
    170x8
    185x5
    200x4
    110x8
    110x12

    Pistol squat (1 legged) body weight
    BWx10 each leg
    BWx8
    BWx8

    Abductors
    3 sets of 25 reps @ 135 lbs

    Adductors
    3 sets of 15 reps @ 90 lbs

    45 min and no time for cardio. Good burn and wobbly legs at the end.

    Looks like I was using heaping scoops for my Alphamine bc tomorrow I will most likely be running out. All good though. There was 84 servings and I jumped to 3 scoops a day early in the log.

    Finished my night with a 25 minute cardio session. Walking and jogging with a good sweat right after dinner and before bed. Felt good to get a cardio session in. It was nothing intense but was a good calorie burn.

    Calories 2,227
    Macros



    Name:  image-31898242.jpg
Views: 63
Size:  205.9 KB
  •   

      
     

Similar Forum Threads

  1. Prepnwa23 and PES Alphamine (Sponsored Log)
    By PrepNwa23 in forum Supplement Logs
    Replies: 52
    Last Post: 10-26-2012, 06:04 PM
  2. Tomahawk Going App Nut with Free Test and More (sponsored)
    By Tomahawk88 in forum Supplement Logs
    Replies: 343
    Last Post: 08-26-2011, 02:46 AM
  3. Replies: 0
    Last Post: 03-27-2006, 06:23 PM
  4. Replies: 4
    Last Post: 09-28-2004, 05:30 PM
  5. Sharp pain in lower abs with squats and DL
    By hypo in forum Training Forum
    Replies: 17
    Last Post: 08-05-2004, 01:40 AM
Log in
Log in