Jswains run with XGELS (unsponsered)
- 11-08-2013, 09:02 AM
Jswains run with XGELS (unsponsered)
Ive seen a bunch of guys talkin about how awesome ArA is and i figured i needed to get in on the fun. Then i said, hey, f it might as well log it lol. I have ran a log for AppNut Jeff for UnCut before earlier this fall and really enjoyed the whole process so i thought i might as well keep it going.
My stack will be:
1 bottle of xgels (hoping to get another at some point)
-ran at 6caps (1.5g ArA) on workout days dosed 30-60 mins pre workout with:
4 caps (2g) alcar dosed with xgels
1 baby aspirin
4-6 grams GMS through a combination of hemavol or high volume (both on hand), & SS micronized GMS.
Today was day 1. Just so happens i way myself on fridays pre lift fasted and today i weighed in at 215.5. Id guess I'm around 14% but thats just a guess. I might include pics but im not sure yet.
Ill post up my lift in a little bit. Just wanted to get things up and running. Let me know if you have any advice, etc ill be glad to at least listen and consider to any input. Hopefully some people follow along.Training log:
- 11-08-2013, 09:04 AM
And yes i realize i had a typo in unsponsored in my title. Oops. Hopefully a mod can edit that for me.Training log:
- 11-08-2013, 09:51 AM
Alright guys. Training wise when im training on my own i follow Wendler 5/3/1 with dave tates periodization bible as accessory. After my last set of wendler i usually throw in a DC widowmaker or rest pause set depending on the exercise.
With that being said, for the last 10 weeks i have been following a 3 day a week program (I have been throwing in a workout on saturdays to give me that 4th day a week of lifting) that my university's strength and conditioning coach has my baseball team on. Its a 12 week program so i only have 2 weeks left and then ill be back to Wendler or something similar (considering modifying it to the 8/6/3 scheme in the article written by by Brad Kaczmarski from T-Nation that was in the news forum a few weeks ago. Ill determine that when that time comes though.
Here was todays workout:
I much prefer a scheme like Wendler than the full body workout thing but I'm a senior captain of the baseball team so i kind of have to go and follow it to "set the example" or whatever.
Ill try and update my log with the end of my days food intake (calories & macros) as well. Might as well make it a pretty complete log of everything.
As far as the xgels go: day 1 i really didn't notice much but i do feel like i got pumped quite a bit easier. I usually dont get very good pumps or vascularity but today the pumps were a little more there but nothing insane. Hopefully that will come out a little more when i get to the Wendler accessories etc.Training log:
11-08-2013, 05:11 PM
I just started 5/3/1 and one thing I've read about it concerns running it for a year before adding or modding. I only bring this up because you had mentioned 8/6/3.
Your stack looks good and I'll be doing something similar soon. I didn't know about the right method for using ArA when I first ran it, namely using ALCAR, GMS and aspirin to help with emulsification.
11-08-2013, 05:53 PM
And about the 5/3/1, ive ran it for about 8 months before i had to stop for the baseball workouts at school. But like i said, its not a for sure change and something i still have to decide on when the time comes.
Thanks man good luck to you on your run. Planning on logging?
11-08-2013, 06:28 PM
As far as GMS, have you heard of Glycergrow? It's by Controlled Labs. The tub they sell has a boatload of servings. Only tricky part is using it, since you have to essentially put the scoop in your mouth as it does not mix with water.
I believe Analyzed Supplements has their own micro-GMS if I'm not mistaken. In fact, check out their page on here. They're running a crazy good sale on their stuff.
11-08-2013, 10:16 PM
And if you do decide to log drop a link in here or PM me and id like to follow along.
11-08-2013, 10:27 PM
The percentages were something close to 40f 35p 25c
11-09-2013, 12:37 PM
Day 2/Workout Day 2
Todays workout: tested out the 8/6/3 rep scheme and added in some accessory stuff that we dont do for team lifts.
A. Barbell bench: 100x5(wu)/125x5(wu)/150x3(wu)/160x8/175x6/185x8 then did a rest pause set with 160x15,6,4 with 15 breaths in between.
B1. Db Rows 52.5x20x3 (worked out at my parents house today and thats the highest my dbs go)
B2. Front squats 135x20x3
C1. Lateral Raises 15x12x2 20x10x2
C2. Hammer curls 15x15x2 20x15 30x8x2
D1. Reverse flys 10x15x3
D2. Pushup burnout decline x25 neutral x10
A couple notes:
1. Curls - hardly ever do curls but i wanted to test the ArA pump
2. Bench- warmup sets i do 1.25 reps meaning down all the way-up a quarter of the way-back down to the chest-then all the way up.)
3. Reverse flys - very controlled with a 2s pause at peak contraction
4. ArA Stack - I noted in my ipod as i was lifting that after my warmup bench sets i had a forearm vein going that rarely ever shows that quick into a workout. I donno if that was due to the high volume + GMS or the ArA but i do know that ive taken high volume alone and it hasn't happened before. Like i said im hardly very vascular.
On another note - i do feel a little more sore than usual from yesterdays lifts. Not really anything crazy like the soreness i used to get a year or 2 ago but still noticeably a little more sore'ish/achey.
I did just take starter pics and if anyone starts following along or comes in and is actually interested in this log and the before/afters ill think about posting em. But for now im not going to, the lighting was terrible and i dont know how to pose cuz im not a body builder nor do i really aspire to be one. But i do think they could be helpful to someone considering a stack similar to this.
11-10-2013, 07:59 AM
I was home in Indiana and my parents wanted ice cream so i ended up getting a pint of Ben and Jerry's that took me a little over the +500 maintenance max im comfortable with. Ended up at like +850 or so. O well, just one day this week i went over target cals by 350. Ain't gonna kill me. I also burned about 350 extra calories on the elliptical yesterday so i would have been +1150 so thank god i decided to do that.
Back at it today as an off day.
Day 3 11/10 notes:
-chest and back a little more sore once again. Biceps a little sore from just those 5 sets.
- i did notice that the pump i got from yesterdays workout stuck around longer post workout than usual. I hardly ever keep a pumped feel for very long after a workout but yesterday it stayed for about 2-3 hours which was definitely something new for me.
11-10-2013, 08:54 PM
Todays nutrition Ate a total of 2680 which puts me in a 220 calorie deficit for the day. Macro breakdown was 46f/37p/17c Workout 3 day 4 coming tomorrow. Gonna try to finish my biochem lab report here soon and get a good nights sleep. Will update in the morning.
11-11-2013, 01:50 PM
Day 4 workout 3.
Todays workout All i can say is i cant wait to get back to Wendler. We dont have enough time in the weight room to get everything done and i just try to reduce rest as much as possible to get everything in since thats the only time i can get in the gym. Only 1 more week of this stuff. This week and next. Nothing to really report on the ArA front today.
11-11-2013, 09:01 PM
Got a pretty bad carb craving today around noon. I usually dont get carb cravings too bad, usually crave peanuts, peanut butter, or almond butter mostly. Or pizza. So that was interesting that i really just wanted to eat any carb in site, ended eating 5oz of cheerios and an apple so i controlled it pretty good id say.
Today was day 4 workout day 3. Just gonna keep posting and maybe someone will start following along. If not, im probably going to keep the log going anyway.
11-12-2013, 10:08 PM
Todays nutrition: day 5
Made 2 barbecue chicken pizzas for my fast breaking meal at 430Pm today. Got a little carried away on the cheese. Made them on tortilla wraps, they turned out really good.
The cardio/exercise you see in my myfitnesspal overview is i spent some time in the cage today and playing some basketball with my buddies between classes.
Once again i noticed I'm a little more sore from yesterdays workout than usual and I'm guessing that is from the xgels. Like i said before, its still nothing that is ridiculous but its noticeable. Lower back has been pretty tight lately and i know were doing deads tomorrow morning at lifting. Hopefully i can foam roll tonight before bed and loosen it up a little so i can get some good work in tomorrow.
11-12-2013, 10:16 PM
Man, you have everything dialed down to the T lol. I should take some lessons in tracking nutrients and workouts from you. Makes logging something very up front and informative.
Solid lifts man, I like your program. Lots of compound and Olympic lifting, kind of what I like to do. The extra soreness can be typical with ArA use, so don't be afraid to dose that fish oil and cissus if you have it. I use cissus regardless of ArA, really helps lift without pain. I'm subbed, nice log man keep up the hard work.
11-12-2013, 10:21 PM
I am getting in at least 2g EPA and 1g DHA daily 8-12 hours post ArA dosage. Also, i currently dont have cissus. I ran it for nearly a yr straight but once i ran out i tried out achilles for 3 bottles (which i liked) but im going to dish out the cash for some cissus next time i put an order in. Stuff is awesome for my knees and shoulders.
11-12-2013, 10:22 PM
You have some aspects of MFP that I didn't even know existed lol. Now that i'm all caught up, i'll be in for the rest of the ride
Serious Nutrition Solutions Representative
X-gels: Arachidonic Acid made affordable
11-12-2013, 10:26 PM
11-12-2013, 10:26 PM
11-12-2013, 10:27 PM
11-12-2013, 10:28 PM
11-12-2013, 10:30 PM
11-12-2013, 10:33 PM
I feel like cleans would probably work as an accessory to lower body days and thats probably where ill use them.
11-12-2013, 10:34 PM
11-12-2013, 10:35 PM
11-12-2013, 10:37 PM
11-13-2013, 12:36 AM
Damn...just spent the last hour sitting in bed reading beyond 5/3/1. Lotsa good stuff in there. Pretty cool that i was already incorporating some of the first set last rest pause sets. Still a little confused on the jokers but ill reread that part when i dont have to wake up in 5 hours to go lift.
11-13-2013, 10:53 AM
Day 6 workout 4
So a little story about todays lift that really pissed me off. We are there by 640 and start at 645. Usually go through a 15 minute warmup consisting of band work, med ball throws, hip stretching over hurdles, or stability work on bosu balls. And ya know, thats all fine and dandy. We have 40 minutes to get our lift in before he starts core at 740.
Today, show up, start at the usual time. He has us doing warmup work for 40 minutes, leaving us 20 minutes to get a workout in. Lol. I cant wait to get back on my own training schedule. I honestly feel like it was almost a wasted training day. But i at least got some deads in and incline bench i guess. Nothing really to report on the ArA front either. Didnt get enough training in to have the chance to notice anything. .
Just bear with me til the end of next week when i get back on wendler. Will start up the monday after next. Hopefully ill have something to report by next weeks squats, deads, and floor bench.
Per usual, ill update my nutrition tonight
11-13-2013, 08:14 PM
Sugars high, had a pint of frozen yogurt as a cheat. Other than that it was the usual chicken, steak, turkey, peanuts, cheese, rice, vegetables, etc.
My pes amino iv came today, will be using it as my pre fasted aminos and intra workout. Dont see any reason why it'd interfere with ArA.
I cant wait til things get moving alone. Itll be 1 week since my first dose come friday. Tomorrow is just an off day, i might try to get some sort of cardio in tomorrow afternoon but ill have to see how much homework i have to get done.
11-13-2013, 08:27 PM
Yeah, I wanted to grab that PES deal they had on Amino IV. I liked the profile of it but I had just picked up some BCAAs. It was a great deal and I was so close to getting it...
11-14-2013, 08:20 PM
Amino won't interfere with ArA at all, dose however you want. I prefer pre workout as I think it has the most potent physiological effect at that point. But, to each their own.
I like cleans as an accessory to lower body days. I have a really weird split, but I do them on my anterior day right after deadlifts. I also do clean and press for an anterior day as I hit shoulders regardless on that day.
11-14-2013, 11:48 PM
Thanks for the conformation on the aminos. I was more concerned about the extras in amino iv than the aminos themselves. Ill b going 1 scoop pre 1 scoop intra.
Thats an interesting clean setup you have. Im probably going to do them on lower body days as well.
I was super hungry today. Ended up eating 130sh over maintenance. Not overly concerned at all.
Will weigh in tomorrow and itll be 1 week since first dosing.
11-17-2013, 12:58 AM
Sorry about the lack of updates, i was really busy the last 2 days. Got a workout in both yesterday and today.
Yesterday day 8 workout 5
Today day 9 workout 6
I recorded my workout on my ipod which is why i bad to take the picture that way. Still not really feeling anything different other than increased soreness.
11-17-2013, 01:02 AM
Couldnt get the edit button to work. In the above workouts a1 a2 were supersets. B1 b2 were supersets. I did 8 sets of squats, for the first 4 i supersetted with lateral raises and for the second 4 i supersetted with facepulls. Just wanted to make that clear. For the front sq/back sq thing i was kinda trying out what i saw by one of the tnation guys in the article section.
11-17-2013, 09:30 PM
Quick update today. Have to get back to studying for my biochem exam. Played pickup bball today from 9-11am, got a good sweat in and had a little fun. Good conditioning.
Im really not sore from yesterdays workout which im a little surprised about. I thought the GVT bench/row superset plus ArA would get me a little sore at least.
And yes i know that soreness does not equal a good workout. I just figured that i would be since soreness is one of the bigger things noted with ArA.
Im wondering if i should up the dose to 8 caps??
Todays nutrition though:
11-18-2013, 12:05 AM
11-18-2013, 03:47 AM
I always dose 6 caps as I think that's the sweet spot for me looking at cost effectiveness for results. At 8 caps I never really saw too much more outside of increased DOMS which wasn't worth it. I've talked to guys who have run 8 caps and loved it and didn't see much of an increase in DOMS. ArA really is one of those things that it's user preference.
11-18-2013, 10:18 AM
And yes, Jiigz i am happy that i dont get DOMS for sure, although sometimes theyre a nice little remainder of the hell you put your body through in the weight room.
11-18-2013, 10:20 AM
Today has been a good day so far. PRd in hang cleans and feel pretty good about the biochem test i just took.
I was close to pr'ing in squats (since i started lifting again in college - pretty much quit freshman year). My legs were stronger in high school but i attenuate some of that to consistent sprinting and jumping in basketball. Im going to get back up there with wendler and grubbing for sure though.
Anyway, heres todays numbers:
*As i said, pr'd in hang cleans. 225 was a pr and then again at 235.
*Super-setted squat warmup sets with the pull-up/chin-ups just to spare time for me to go get a last hour of studying in before my test. My pull-ups are much stronger than my chin-ups, which i do not like at all and will work on.
*335x3 on squats comes out to a 1rm of about 355 according to my 1rm calculator. That puts me about 5 lbs short of my recorded 1rm. I have repped out weight that calculates to a higher 1rm but i much believe the 1rm is a much better indication.
* i think i could've gotten 85s or 90s on the jerks but i was kind of in a hurry to get out of there today. Either way, 80s were a 1 rep pr. We usually do 3 or 4 reps.
Im pretty happy overall with the workout. Summary: pr on hang clean, 5 lbs short of squat 1rm with 335x3=355. Pr on dumbbell jerk and could've gotten more due to time constraints.
11-18-2013, 10:15 PM
Day 11 workout day 7 nutrition. 11/18/13
My cheat meal i have on the 18th of the month got a little out of hand with the sodium.
Heres a quick picture. I made a 3+lb cheeseburger with 4 turkey burgers, waffle fries, bbq sauce, tortilla strips, jalapenos, bacon, and a1 steak sauce.
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