Wilpit going for abs with EBF AAV2 and PES Alphamine

Wilpit

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I am very excited for this log and getting lean. I am highly motivated and want to thank Mr.Cooper69 and EBF Inc for this opportunity.

I will be logging two products from two different companies:
EBF: Adipose Annihilation V2
PES: Alphamine

EBF really hooked it up and threw in some Metabolic Powder and some Recompodrol that I will be using throughout this stack to assist in my fat burn as well.

This will be my first experience with both products actually so I am hoping for big results but like always that falls on my back and my dedication.

Other supplements: protein powder, Daily vitamin, fish oil, and bcaa as well.

Training: I will be working out 5-6 days a week, hopefully 6, throughout this log. I am following a Crossfit routine concentrating on my power lifting as well as my metabolic conditioning. I think a mixture between the lifting and the conditioning will def help drop the body fat. I will try to incorporate some isolation work at the ends of my workout or in the beginning of my day. This all depends on how my body feels. To be honest my body has been feeling wrecked lately so Instead of waking up early for a two session day, I sleep and recover instead.

Goal: I am looking to lean out and obtain my abs again. Boy do I miss them. I also plan on getting Stronger while leaning out so Lets see how this works. But my shoulder may hinder my goals and workouts if it doesn't feel better soon.

Note: I have had serious discomfort in my right trap, neck, and shoulder area. Two weeks ago I woke up and had almost no mobility from my right shoulder and intense pain. I have been resting it for two weeks without really working out at all. I did get an X ray and MRA. The results will be in later this week so my lifting and strength goals will most likely be hindered.

Diet: I am going to keep my protein between 250-300 grams a day. I like to keep my fats Around 75 grams or so and my carbohydrates below 60 if possible. I love peanut butter so I sometimes have trouble with that last one. And the low carbs are hard for me too but it must be done. I haven't had much success with carb cycling bc of self control issues so I go all or nothing. So I will stay low carb except for a cheat meal once a week. Maybe 1 every 5 days depending how consistent my training and diet are.

I will be updating with my current stats and pictures a little later today, have to wait until my wife can take pics. So today will be day 1

Thanks for joining.
 
bolt10

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In. Good luck and get that upper torso healed up! :)
 
BeyondLimits3

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+1 Subbed

Lets get some photos!

Looking forward to the results...
 
RecompMan

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I am very excited for this log and getting lean. I am highly motivated and want to thank Mr.Cooper69 and EBF Inc for this opportunity.

I will be logging two products from two different companies:
EBF: Adipose Annihilation V2
PES: Alphamine

EBF really hooked it up and threw in some Metabolic Powder and some Recompodrol that I will be using throughout this stack to assist in my fat burn as well.

This will be my first experience with both products actually so I am hoping for big results but like always that falls on my back and my dedication.

Other supplements: protein powder, Daily vitamin, fish oil, and bcaa as well.

Training: I will be working out 5-6 days a week, hopefully 6, throughout this log. I am following a Crossfit routine concentrating on my power lifting as well as my metabolic conditioning. I think a mixture between the lifting and the conditioning will def help drop the body fat. I will try to incorporate some isolation work at the ends of my workout or in the beginning of my day. This all depends on how my body feels. To be honest my body has been feeling wrecked lately so Instead of waking up early for a two session day, I sleep and recover instead.

Goal: I am looking to lean out and obtain my abs again. Boy do I miss them. I also plan on getting Stronger while leaning out so Lets see how this works. But my shoulder may hinder my goals and workouts if it doesn't feel better soon.

Note: I have had serious discomfort in my right trap, neck, and shoulder area. Two weeks ago I woke up and had almost no mobility from my right shoulder and intense pain. I have been resting it for two weeks without really working out at all. I did get an X ray and MRA. The results will be in later this week so my lifting and strength goals will most likely be hindered.

Diet: I am going to keep my protein between 250-300 grams a day. I like to keep my fats Around 75 grams or so and my carbohydrates below 60 if possible. I love peanut butter so I sometimes have trouble with that last one. And the low carbs are hard for me too but it must be done. I haven't had much success with carb cycling bc of self control issues so I go all or nothing. So I will stay low carb except for a cheat meal once a week. Maybe 1 every 5 days depending how consistent my training and diet are.

I will be updating with my current stats and pictures a little later today, have to wait until my wife can take pics. So today will be day 1

Thanks for joining.
With the addition of mp and Recomp you can double your carbs man no worries
 
Wilpit

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Thanks for the subs guys. I really need to figure out a good routine for my upper body bc my shoulder is messing me up a lot. Also have pics coming soon. I am the fattest I have been In a while so I'm looking a mess. I plan for big results though.

EBF when dropping BF I shy away from carbs big time. I'm one of those guys who doesn't trust them or take time to learn how his body can do on them while cutting. Especially with how fat I am now, I want to drop as much as possible as soon as possible.
 
RecompMan

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Thanks for the subs guys. I really need to figure out a good routine for my upper body bc my shoulder is messing me up a lot. Also have pics coming soon. I am the fattest I have been In a while so I'm looking a mess. I plan for big results though.

EBF when dropping BF I shy away from carbs big time. I'm one of those guys who doesn't trust them or take time to learn how his body can do on them while cutting. Especially with how fat I am now, I want to drop as much as possible as soon as possible.
Need to be smart about it brother. Gradually increase to a good point is hate to see you sticking and have no macros to take from causing you trouble to drop more

I used to be that way as well now i worked my way up to 150-200 depending on the day and fat intake and see a world of difference
 
Wilpit

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Need to be smart about it brother. Gradually increase to a good point is hate to see you sticking and have no macros to take from causing you trouble to drop more

I used to be that way as well now i worked my way up to 150-200 depending on the day and fat intake and see a world of difference
Thanks man. And I def know better too. I may try and do a little carb cycling during this stack as well to see what helps.
 
CJ_Xfit89

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in this beast log.
 
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Following yet another wilpit log! Kill it buddy.
 
Wilpit

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Thanks followers. I'm going to try and make this log as beastly as possible but that may mean just heavy leg days for now lol. And by you will see on these next pics... I have a lot of weight I can lose and I plan on it.
 
Wilpit

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Ok here are my starting pics, I'm ashamed I got this flabby lol.

Starting weight: 218.2
Height: 5'8"



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Go time !
 
RecompMan

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Ok here are my starting pics, I'm ashamed I got this flabby lol.

Starting weight: 218.2
Height: 5'8"

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88776"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88777"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88778"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88779"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88780"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88781"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88782"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88783"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88784"/>

Go time !
I expect you to do really well with this stack. You have a great build its just a matter of dialing it all in and these products are top notch
 
bean5er

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In brother!

Thanks for the subs guys. I really need to figure out a good routine for my upper body bc my shoulder is messing me up a lot. Also have pics coming soon. I am the fattest I have been In a while so I'm looking a mess. I plan for big results though.

EBF when dropping BF I shy away from carbs big time. I'm one of those guys who doesn't trust them or take time to learn how his body can do on them while cutting. Especially with how fat I am now, I want to drop as much as possible as soon as possible.
Back to your old habits I see. I cringe when I see your carb comment above buddy.

Need to be smart about it brother. Gradually increase to a good point is hate to see you sticking and have no macros to take from causing you trouble to drop more

I used to be that way as well now i worked my way up to 150-200 depending on the day and fat intake and see a world of difference
Well put Zach.

My point exactly here willy. At least cycle your carbs. Keeping them low will leave you no where to go after but even lower which will end up stalling out. Just advice not trying to harp brother. Kill it as always bud :)
 
Wilpit

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Yea bean, I just can't seem to stay disciplined for to long, I think I like binge eating as much as I like being lean lol.

But I agree fully about the carbs and I will def try a cycle for this log. I love carbs so I don't mind eating them responsibly.
 
Wilpit

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Day 1...

I took 2 aav2 pills upon waking and 1 scoop or Alphamine at the same time. I felt a little jittery and had a little bit of an uneasy stomach but nothing unbearable. In a day or two I will up the morning Alphamine too 2 scoops and add an afternoon scoop. The Alphamine is lemonade which tastes delicious which I appreciated. I also took 1 scoop of metabolic powder after my workout with 2 more aav2 no sides with these doses. And I took a final 2 aav2 before bed.

Trying some chest, abs, and cardio Today. Shoulder still messed up so not sure what I can do. I'm taking it light today. I couldn't do a push up last week so today I'm just trying to get a burn not hurt myself.

Warmup: 10 min stair climber burner 152 calories

Machine chest press
40x15
55x15
70x15
85x15
70x10
55x50 partial range
55x50 partial range

Shoulder really uncomfortable and weak so I can not lift much weight at all and I'm staying away from free weights for now.

Incline hammer chest press
36lbsx20
56lbsx20
76x20
76x15
56x50 partial range
56x50 partial range

Decline hammer chest press
62x25
82x40
102x40
102x40
62x50

Shoulder weak and range of motion sucks. Actually achieved a half decent burn in my chest though.

Did about 10 minute ab work after this.

Cardio to end. 2.10 miles on treadmill and 372 calories burned @ 20 minutes

My workout was not impressive at all but I have hopes that My shoulder will get stronger and I can do more bc I really miss the heavy weights.

Took a 40 minute light walk with the family later in the afternoon as well. Will try to keep my cardio up while on this log.

My diet today was good except I did not eat nearly enough. I woke up late morning but I could have used another meal or two. I'm very excited for this log and to get lean again. I expect big gains within the first week or two and those will only get better by the end of the log.

Macros:
Calories 1,353


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I plan on upping my carbs during this log and doing some cycling as well. Today was just bad with getting meals in.
 
RecompMan

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Very low cals man you need like 3000 lol

Nice update tho man. Going to follow this one very close
 
Wilpit

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Very low cals man you need like 3000 lol

Nice update tho man. Going to follow this one very close
Yeah Cals are def low but to be honest I usually stay around 2000-2200 calories when cutting. I guess those missing calories are my carbs.
 
bean5er

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Very low cals man you need like 3000 lol

Nice update tho man. Going to follow this one very close
Agree here lol. Just to give you an idea buddy my sis in law was eating like 1200 cals a day and stalling out so I worked her up to 2200 currently and she's recomping like crazy. She a dancer on the WSU dance team and lifts. I agree, with all the supps you are taking and all your activity you could easily up those cals by 1200. Just some food for thought buddy. Hope that shoulder/neck issue heals soon.
 
Wilpit

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Agree here lol. Just to give you an idea buddy my sis in law was eating like 1200 cals a day and stalling out so I worked her up to 2200 currently and she's recomping like crazy. She a dancer on the WSU dance team and lifts. I agree, with all the supps you are taking and all your activity you could easily up those cals by 1200. Just some food for thought buddy. Hope that shoulder/neck issue heals soon.
I agree with you guys again. I,m just stuck in my ways, but honestly I feel like my gains have stalled over the past 2 years or so. Probably because I don't vary my diet enough and when I do vary its when I binge for weeks on end and get fat. I'm all types of messed up.
 
Wilpit

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Also, had my appt with my orthopedic this morning and he gave me my results from my MRA.

I have no tears and will be fine. I have tendinitis of my rotator cuff and bursitis. Was told to rest 2-4 weeks and given a script for a anti inflammatory. I was told I could still lift but if any particular exercise hurts I should stop bc it needs to rest in order to heal.

I am so happy I could cry lol. I thought for sure something was wrong with me. I almost kisses my doctor. So hopefully by the end of this log I can get back to some real unrestricted lifting. We shall see.
 
Wilpit

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Day 2...

Upon waking I took 1 scoop Alphamine and 2 aav2's. felt a little burn in my stomach about 10 minutes after taking them but that subsides after I ate which was about 20 minutes after taking the supps.

Leg day

15 minute treadmill warm up. Ran 1.67 miles and burned 287 calories.

Can't squat bc I can't get my arms on the bar. That position hurts the shoulder.

Leg press
525x15
705x15
885x12
1065x8
1245x6

Hack squat
150x15
240x12
330x10
420x8
510x6
600x3

Seated leg extension
100x15
130x15
160x15
205x15
250x12
280x12
305x 10 full rack

Lying leg curls
90x15
110x15
130x15
150x12
165x 8 full rack

Hip abduction
150x35

Hip adduction
150x30

Ended with 20 minutes Cardio on the cybex arctrainer. Burned 342 calories.

Took MP before my workout along with the aav2. This had me sweating nicely during my workout but did have a little unsettled stomach during the beginning of my workout. Also took the MP post workout.

Took a 40 minute walk with my family later in the afternoon.

Last dose of aav2 right before bed.

I Tried to get more carbs and calories in today. I did a little jump but I'll gradually work my way up. Great workout today. Wish I had more time for a little more leg work but it was adequate and I don't have as much free time for the gym as I used too.

Macros:
Calories: 2,289


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RecompMan

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The feeling in the stomach will eventually go away.

However take with a little bit of fat (almond milk is low enough calories) because capsaicinoids are fat soluble
 
Wilpit

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The feeling in the stomach will eventually go away.

However take with a little bit of fat (almond milk is low enough calories) because capsaicinoids are fat soluble
Cool, I'll def do that. Ill try and pick some up today. Thanks for the advice.
 
Wilpit

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Day 3

Woke up and took 2 scoops of Alphamine upon waking up along with my aav2. I headed straight to the gym and did a short arm day, I worked out fasted. While working out I did have some stomach burn and slight jitters but no more than the previous days when I was dosing just 1 scoop of Alphamine.

Workout was 25 minutes long before work, all I had time for.

Tricep and bicep (all lifts completed with fat grips)

One arm Cable tricep pull down (underhand grip) 10x15
20x15
30x12
40x8
20x12

One arm cable curl
10x18
20x15
30x10
40x10
30x8
20x10

Seated Machine tricep push downs
25x15
50x15
60x15
70x10

Seated machine bicep curls
25x20
50x8
60x6
35x10
25x15

I took my time and kept weight a little lighter bc of my shoulder. Had a good burn in those 25 minutes and started to get a good sweat toward the end. The sweat is not normal for me first thing in the morning, no cardio warmup, and just doing arms and not a major body part. I attribute this to the supps taken before the workout. Post workout I took MP with my post meal.

Hit more arms after work, just about 25 more minutes. Light weight bc of shoulder but changed tempo up so def got a good Burn.

DB alternating standing curls
20x15
25x15
30x15

DB alternating standing hammer curl
25x15
30x15
35x15

Standing DB kickbacks
25x15
30x15
35x15

Standing tricep extensions
60x15
70x15
80x15
90x10

Barbell curl just bar weight
45x52

Another good burn after this arm workout. Schedule has been busy so I'm working out when I can as best I can. I Had no time for cardio today which sucks. I did do about 2 hours of yard work which makes me feel a little better but i need to try and find time for cardio.

Diet was good today and I am keeping my carbs and Cals higher than I usually do which has me weary lol but it feels good.

Macros Calories 2,676


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Wilpit

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Day 4...

Woke up and did 17 minutes fasted cardio on the spin bike before work. Did the spinning in intervals. Def had a good sweat and elevated body temp in those 17 minutes.

Took the aav2 and Alphamine this morn and had that stomach burn again, this was before cardio. I took with some peanut butter for fats but that didn't help much. Ill grab some almond milk soon.

My legs are screaming from my leg workout earlier this week and my biceps and triceps are as well. I think this is hindering my work performance lol.

Preworkout mix was 1 scoop Alphamine, 2 aav2's abd. 1 scoop of MP Back day (not sure what all I can do bc of shoulder) going lighter than usual as well

Back day
10 minute cardio warmup. Treadmill Ran 1.1 miles and burner 179 calories.

Machine seated row
55x10
85x20
115x20
145x15
175x15
205x10
235x8
265x6

Machine fixed pull down ( lean back pretty far bc that angle feels better on my shoulder)
70x20
100x20
130x20
160x20
190x15
220x10
250x8
295x6 full rack Very excited that my shoulder was good with this angle. I haven't worked back in so long, I needed this.

Bent over cable one arm rows
27.5x15
32.5x15
37.5x15
42.5x12
47.5x12

Seat low cable row, seated on ball
62.5x15
72.5x15
82.5x15
92.5x15

Back extensions body weight
3 sets of 15 reps

Did 3 sets to failure of crunches on a ball Usually like to do more for back but don't want to rush my shoulder.

Ended with 15 min cardio. Treadmill with changing incline. Did 1.35 miles and burned 255 calories. Also did several hours yard work outside which counts for something. I would like to get my cardio but its hard with my schedule right now but I think what I am getting in is sufficient.

Macros
Calories 2,311


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Wilpit

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Day 5...

Taking supps the same as I have all week. Starting to feel a little lighter but mirror doesn't reflect that yet. Ill take 1 week progress pics and weight.

Chest

10 min stair master warm up. Burned 168 calories and sweating like crazy.

Machine chest press
70x20
100x20
115x10
130x10
145x10
160x10

Machine decline press
102x50
125x40
145x40
165x40
175x30

Machine incline press
66x30
86x25
106x20
126x20
146x15

Cable flys
5lbsx15
10x15
15x15
20x15
10x15

Chest press, different machine than previous 70x20
90x20
110x20

3 workouts for abs to end. 6 sets and 90 reps total

Finished with 15 minutes cardio on the cybex arc trainer. Another good sweat and burned 264 calories.

Cals and carbs higher today
Macros
Calories 2,918


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bolt10

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Solid last three days! First week about in the books. :cool:
 
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Is there a particular reason you chose machine over free weight on chest workouts? Just curious. Nice job in here!
 
Wilpit

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Is there a particular reason you chose machine over free weight on chest workouts? Just curious. Nice job in here!
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.
 
Wilpit

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Day 6,

Ended up being a rest day. Busy day with the fam and all 3 of my gyms close at 7pm on weekends. And I can't get a good leg workout at my gym at work so I decided to rest. Raining out and didn't have the energy to run in the rain so I chilled. Back at it tomorrow.

Macros
Cals 2,306


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LiveToLift

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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.
 
Wilpit

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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.
 
Wilpit

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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


image-34659431.jpg
 
Wilpit

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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



image-3635832575.jpg
 
Wilpit

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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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Wilpit

Wilpit

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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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CJ_Xfit89

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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
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
 
Wilpit

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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
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.
 
Wilpit

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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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Wilpit

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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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Wilpit

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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


image-3891878455.jpg
 
Wilpit

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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


image-2356624066.jpg
 
Wilpit

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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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cubsfan815

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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
 
Wilpit

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Thanks fellas. I'm going to keep everything the same and see what I can change these last two weeks.
 
bolt10

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Nice results so far man. :cool:
 

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