Wilpit going for abs with EBF AAV2 and PES Alphamine

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    Wilpit going for abs with EBF AAV2 and PES Alphamine


    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.

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    In. Good luck and get that upper torso healed up!
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    Lets get some photos!

    Looking forward to the results...
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    Quote Originally Posted by Wilpit View Post
    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.
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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.
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    Quote Originally Posted by Wilpit View Post
    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
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    Quote Originally Posted by EBF Inc View Post

    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.
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    in this beast log.
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    Following yet another wilpit log! Kill it buddy.
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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.
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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 !
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    Quote Originally Posted by Wilpit View Post
    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=88 776"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 777"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 778"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 779"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 780"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 781"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 782"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 783"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88 784"/>

    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
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    In brother!

    Quote Originally Posted by Wilpit View Post
    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.

    Quote Originally Posted by EBF Inc View Post

    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 :-)
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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.
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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.
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    Very low cals man you need like 3000 lol

    Nice update tho man. Going to follow this one very close
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    Quote Originally Posted by EBF Inc View Post
    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.
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    Quote Originally Posted by EBF Inc View Post
    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.
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    Quote Originally Posted by bean5er View Post

    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.
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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.
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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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    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
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    Quote Originally Posted by EBF Inc View Post
    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.
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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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    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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  26. Senior Member
    Wilpit's Avatar
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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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  27. Elite Member
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    Solid last three days! First week about in the books.
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  28. Diamond Member
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    Is there a particular reason you chose machine over free weight on chest workouts? Just curious. Nice job in here!
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    Quote Originally Posted by LiveToLift View Post
    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.
  30. Senior Member
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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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  31. Diamond Member
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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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  32. Senior Member
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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.
  33. Senior Member
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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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  34. Senior Member
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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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  36. Senior Member
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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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  37. Senior Member
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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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  38. Enhanced Body Formulations REP
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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
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  39. Senior Member
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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.
  40. Senior Member
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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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