Recomp with Jetfuel T-300/ABE/Alphamax/X-Gels/Burn24

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  1. I will try to find a video, but I will try to explain what I like to do for my core. Lay on the ground or a flat bench and place a dumbbell or kettlebell on on stomach. Keep your hands on it to steady it. Slowly exhale all of the air out of you. Then, inhale quickly and push your stomach out. Slowly exhale, this is kind of like a slow negative and repeat. I know if seems kind of odd, but I think it has helped my core and it also helps your breathing which is important, especially when going heavy with your major lifts.
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  2. I will certainly be putting that into practice, a friend of mine ran track in college and had to do that exercise for diaphragm strength.

  3. Pre workout 2ABE/2AM/3JTF/4X-Gels
    Intra the usual
    Yesterday was group PT, first we performed a few body weight circuits. This was done fasted easily and at a fast pace. Afterwards we played soccer for about 40 mins,
    sprinting back and forth was no issue. When i did begin to hit a wall, I was still able to sprint on command. On this stack athletic performance is not hindered by pumps at all. I think you benefit greatly from the enhanced blood flow and resulting lactic acid clearing. The localized inflammation caused by the X-Gels is not to be taken lightly, my upper back and chest were sore from the push ups the very next day! On a side note i have been getting comments on the slimming of my waist and the increase of my size.

  4. Pre workout 2ABE/4X-Gels
    Intra as usual
    Today we only had about 45 mins so it was a short sweet workout Leg strength/Core, to protect my still tender lower back, I replaced squat with one legged leg press.
    S.L. Leg press
    Warm up
    Work sets
    478#x5 PR!
    568#x3 PR!
    Awesome leg workout, i have never touched 478# much less 568#! All the reps felt good and the moment i engaged the weight, the aggression kicked in and the reps came easy. After the leg workout there was no pump to speak of, not sure why. Nonetheless i wasn't looking for pump, just strength work. My goal was to get 10 plates for at least one but three is what i ended up with
    Standing Abs 10 sets of 10 @95#
    First of all, i have never done these before. So the first thing that i noticed was how much my upper and lower abs burned at the same time! I love this new core work out, me and my training partner got a little excited and knocked out a bunch of back to back sets. Tomorrow we are gonna do some high rep back and heavy core stuff and end with 20 mins of bike interval sprints! As i was typing this i had a food pump hit my left glute lol, just want to be thorough in this log I notice the pumps often hit me an hour or more after the workout. Check out this core routine any advice is welcome!
    5 sets of 6-8 Heavy standing abs
    2 sets of 5 reps 10 sec hold crush plank (RKC version)
    5 sets of 6-8 reps Pavlov press
    2-3 sets of 3-5 reps Diaphragm exercise (10 sec negative)
    3-5 sets of 20 reps of DB side bends 100# and up
    10 sets of 10 reps Standing abs 95#
    Recovery on this stack is very fast so i want to take advantage and really tax the core, hypertrophy and strength are built in to this routine. If you see a exercise that is deemed ineffective or you know of a more effective exercise, i thank you in advance for your willingness to share!

  5. Saturday 06/14/14
    Back hypertrophy/Core
    Pre-workout 4X-Gel/2ABE
    Intra workout the usual
    Originally i was gonna start off with Weighted chins but some broke the clasp on the end of the chain. I went with Close grip T-rows instead.
    Warm up
    Work Sets
    7x5pl PR!
    2x6pl PR!
    The pump in my lats from this exercise and the next was painful, felt like my arms were being propped up on shelfs.
    5 Reps @315 Deadlift/Bent over row dropset 15 reps @225 Deadlift/Bent over row dropset 30 reps @135 Deadlift/Bent over rows
    Very painful and effective, the pump hit as soon as finished the last rep. I HAD to stretch my lats, the pump was stupid. My strength on the T-rows and 315 rows was through the roof. I maintained good form and full ROM, i feel sorry for the middle of my back though lol. Needless to say i was crushed after this and all that core stuff i wrote out, is not happening today.

    Standing Abs
    10x10 95#
    This was painful as always but it is so much more intense than situps, no real pump to speak of. I notice the contractions are strong even when I feel fatigued. As always aggression kicks in when i feel the heavy weight or when the lactic acid burn really sets in, i think that is my favorite part about this stack aside from the strength. My muscles always feel hard and my fiance has been commenting on how much slimmer my waist is! I have to figure out a way to load the standing abs with more weight (machine only goes up to 95#) without ending up on an epic gym fails video.

  6. Wednesday
    OHP/Chest hyper/Core
    Pre-workout 2AM/2ABE/5X-Gels
    Intra the usual
    I figured i would try 5 X-Gels today and the result was an amazing workout but also some nausea. I thought i was gonna puke after my first warm up sets of Db press. On a positive note this may have had something to do with the intensity of the workout causing blood to rush out of the abdominal area. At least that is what i think happens typically in intense leg workouts. At any rate the feeling of nausea subsided and then came back after a really hard set, not nearly as intense as the first time i experianced it though. Will I do 5 X-Gels again? Absolutely this workout was full of PRs and i could have gone heavier in one instance for reps!
    Warm up 10 mins bike sprint intervals
    Warm up
    Work sets
    170x10 PR! Went up smooth and steady even with the grind reps!
    Db press
    warm up
    100x7 PR! (thought i was gonna throw up, 100 went up so easy though)
    110x5 PR!
    125x5 PR! These went easy until the last rep, i felt like i could of done 130 with no issues. But i decided to save it for the next workout.
    110x6 PR!
    100x10 PR!
    85x7 PR! (Lol i had nothing left, this felt like 125's)
    Standing abs
    95x100 Giant set little to rest, cramping in my hip flexors lol it was a good core workout. Since i have never done heavy standing abs i am excited to see how far this stack will take my core development and as a result my overall strength development! Lastly no crazy DOMS, feel a little moody some days but nothing crazy. Libido is still high recovery is still great, sleep is good, waking up is rough lol grogginess is likely due to suppressed cortisol. Workouts are amazing, PRs are becoming common placed.

  7. Saturday
    Deadlift/Leg hyper/ Core
    Pre-workout 2AM/2ABE/5X-Gels
    Intra the usual
    This time around the nausea was not a factor, unfortunately i did not eat before working out, the deadlift session would have gone better if i had.
    Warm up
    Work sets
    405x0 I made two attempts and was able to keep my core tight, the standing abs really have helped. The heavy core work is already showing its value. This is not within 20lbs of my one rep time i will eat before the dead lift.
    Leg extensions 5x20, 10 reps ROM, 10 reps half ROM then Isometric hold with partner applying resistance 110#
    Single leg press x10, Leg press x20 @298#
    After these two exercises the pump in my legs prevented me from walking properly, later when the pump subsided my legs almost gave out on me as i was walking out of the gym lol. Oh the DOMS are going to be crazy.
    Standing abs
    122.5x8 PR!
    182.5x4 PR!
    100x10 sets of 10 PR!
    Core is definitely getting stronger, the plan will be to hit up Bench tomorrow.

  8. I will be uploading three workouts sometime this afternoon, things have been hectic, sorry about the delays.

  9. Monday
    Bench/ Shoulder hyper
    Pre-workout 2AM/2ABE/5X-Gels
    Intra the usual
    Warm up
    Work sets
    275x11 PR!
    DB shoulder press
    100x5 PR!

    This workout was quick, PR's on both movements you can't ask for more. Strength increase has been consistent, all the positives have continued.

  10. Wednesday
    Leg strength/Core
    Had a very busy day got into the gym with about 40 mins before the it closed.
    Next leg strength workout will be squats again, looking forward to that.
    Single leg leg press
    2 plates x 8
    3 plates x 8
    4 plates x 6
    5 plates x 5 PR!
    Calves giant set
    Standing abs
    Tried to hit core properly but time ran out, workouts continue to be consistently good. A minimum of one PR every workout is the norm and with no sign of slowing. Positives continue to....well...continue. The only consistent sort of negative is the grogginess in the morning from the cortisol suppression (i think).

  11. Damn dude, nice PR's there!
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  12. Friday
    Pre-workout 2AM/2ABE/5X-Gels
    Intra the usual
    20 mins bike sprint intervals 30secs work 30 secs rest
    Started at 19 drop set down to 13, repeated this 3 times
    This workout was short but intense, again the pump does not hinder me when performing athletics or sprint work. I need to do more of this sort of thing to take advantage of the fat loss side of the recomp.

  13. Thanks this stack has been amazing, the more difficult the rep the more aggression comes up to help you move the weight.

  14. Monday 06-30-14
    Pre-workout 2AM/2ABE/5X-Gels
    Intra the usual
    This workout was about hitting weaknesses so that my main lift numbers soar....and i don't end up in surgery because i was lazy!
    Back extensions 10x weighted followed immediately by 10x Bodyweight single leg back extensions....Holy pump Batman!!! We ran this for six sets, hamstrings were screaming. But the first set felt like i had rebar on each side my spine! Have you ever had a pump so crazy in you back it made you walk funny?!? The single leg work is helping me correct the strength and muscle imbalance in my lower back, that coupled with the Heavy core work is going to help me stay injury free. The pump was really crazy on the right side (the side i sprained), perhaps i favor that side, but the fact that it fatigue so much quicker than the left makes it the weak side. The pump did not leave me till i got to abs lol.
    Calves giant set
    10- 10s rest- 20- 20s rest- 30- 30s rest- 40reps
    These look easy perhaps but they destroy my calves, when i finished i had no choice but to walk around flat footed and with the pump in my back that also contributed to my Frankenstein walk.
    Standing abs
    122.5 x 8
    147.5 x 8
    152.5 x 6
    175 x 5
    182.5 x 5 PR!
    190 x 1 PR!
    When i train my abs this way EVERYTHING in the core area has to contract! From the hip flexors to the diaphragm, I do not see me training abs lying down again.

  15. Damn, 30/30 for your intervals and rest! I usually do 15 second intervals with 45 seconds of light work and I'm drained lol
    Performax Labs Product Specialist
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  16. Wow, so the past couple of weeks have been very hectic. I only had one workout last week which consisted of...
    Monday 7/7/14
    Pre Workout 2AM/5X-Gels/2ABE
    Intra per usual
    20 100m sprints, These were rough and the ultimate test of the stacks ability to either boost athletic activity or hinder it via pumps or nausea. Even when i was nearly at mental failure i was able to drive all the way through the end. Because they group sprints they were timed so everyone had something to push for, my time stayed consistent until about 16 or 17 were it fell by 1-2 sec each sprint lol. It was brutal, then we played ultimate frisbee for a sort of cool down.

    On Wed i stopped the stack all together, i started to break out on my face and i felt really fatigued waking up in the morning, probably because i was not lifting or putting a demand on body at all physically. I recovered sleep got a whole lot better, my face quickly started clearing up and mood improved. The cortisol suppresion in the morning makes it so hard for me to wake up in the morning, i am going to try taking AM in the mid morning after i am awake and then hours before i go to bed. When i came off there was no massive retention of water, nothing crazy at all.

    Today started again, felt like i never left lol
    Pre workout
    Work sets
    180x2 PR! I have never touched 180 in the OHP, so this was awesome, the heavy dumbbell work and heavy standing abs are to thank for this one!!....stack doesn't hurt
    Warm up
    DB press immediate super set to pushups, 12DB press 12 pushups, 17, 25
    This was done with little to no rest i used 60's (good thing i did)
    My first set of pushups was surprisingly hard i could barely complete 12 unbroken lol. The following sets were struggled through get 3-5 reps at a time taking 2-3 breaths and going back at it. Because i am military there is a high value on muscle endurance and conditioning, so my routines will reflect more of that. A guy in the gym said he was tired watching me lol, i did not have enough breath to respond and the pump....stupendous lol.
    Incline runs 20secs on 20secs off @10% incline
    This sounded easy until i finished the second one...
    1. 20s sprint 10secs rest 8.5speed
    2. 20s sprint 10secs rest 8.5speed
    3. 20s sprint 20secs rest 8.5speed
    4. 20s sprint 40secs rest 7.5speed
    5. 20s sprint 70secs rest 7.5speed
    90 secs rest lol pain all over
    6. 20s sprint 35secs rest 7.5speed
    7. 20s sprint 20secs rest 7.5speed
    I felt a little lightheaded on the last one, that was really rough, which is why i need to work my conditioning more!

    Evening routine
    Pre workout 2 Amentomax
    Core Standing Abs
    175x6 PR!
    Ab routine went great, really destroyed my hip flexors, i love standing abs! On to some conditioning.

    Treadmill pushes (Brutal)
    Now when i heard about these i was kinda skeptical about their effectiveness, then i did some research and they talked about them EliteFTS. Supposed to be just like sled pushes.
    15secs sprint 45 secs rest and i needed every bit of it! 10 rds!
    5rds then 2mins 30secs rest then the remaining 5rds
    Quads were on fire and even with the rest i was dripping sweat, amazing workout! There will be way more of this!

  17. Tuesday Morning workout
    Pre workout 2AM/2ABE/5X-GELS/2Amentomax
    Intra the usual
    Ok Dept. PT was do what you want, which i love. Now the last time i did deadlift, i could not even lift 405 once and almost revisted the tweak in my lower back. This was for two reasons, the first being that i was deadlifting scared, afraid i might hurt my back so i was pulling, but not violently driving with my quads to break the bar off the floor. Second, my core was truly weak and just not firing like it was supposed to. Today both issues were addressed!
    Warm up Bike Sprint ladder
    Lvl19-11, 30secs sprint 30secs rest ( soon i am gonna have to plate load this bike for added resistance.....somehow lol)
    Warm up
    Work sets
    405x10 PR! Easy day, complete and total difference with improved technique and properly firing core. Big rep PR for me, 410 for 5 is the closest i have been to this number. I could have squeezed out more but..well you know the rest.
    Standing abs
    Lol because i hit the core hard yesterday and deadlifted right before this...there was not much left in that muscle group. I finished up with some treadmill pushes and PR'd, i got through all ten rounds back to back on the prescribed rest. Next time i will increase the incline by 1%.
    Treadmill pushes 15secs sprint 45secs rest for 10 rds

    Evening workout
    Pre workout 2AM
    Weighted chins
    135x3 PR!
    90x10 PR!
    45x20 PR!
    Crushed this mini workout, all chins were dead hang, no kipping. The pull through ROM was smooth, crazy PR's today, looking forward to Bench and Squat!

  18. Saturday
    Pre workout 2AM/5X-Gels/2ABE
    Intra the usual
    First off i forgot to take the Amentomax, but i have not noticed anything aside from the usual positives of this stack. I took more days off then i wanted but i finally made it to the gym and i am so glad i did!
    Warm up
    Work sets
    295x6 PR! I had to do rest pause to get these reps, but i still got them. Each rep went up easy but i could at best only manage 2 back to back!
    DB Shoulder Press
    100x8 PR! This was rest pause as well, 5 reps flat out then 3. I really had to push but the PR's keep coming.
    R.I.P. shoulders you will be missed...
    Conditioning (Oh so painful)
    7 mins of whatever is worse than hell, I found this online.
    60secs of Treadmill sprint...which WILL degrade into a push then 60secs of chins/pullups
    50secs Treadmill sprint then 50secs of pushups
    40secs Treadmill sprint then 40secs pullups
    30secs You get the idea
    This may look easy, but my workout buddy runs his 1.5 mile in 9:30, he was gassed! He almost fell off on the 30sec round lol. The pump in your quads is painful, be careful when you start to slow down, your legs may betray you. This was awesome and this sort of thing will be the norm for these workouts. A big adjustment i made on Tuesday is only taking the stack on workout days, i have not noticed any degradation of stack positives. And my sleep has been much better now that i have been taking the AM away from bed time. Squats up next!!!

  19. Monday
    Pre workout 2AM/2ABE/5X-Gels/2Amentomax
    Intra the usual
    Today I only had time for the main lift, tomorrow i will be finishing up back hyper and core.
    Warm up
    Work sets
    295x5 While this was not a PR, it has been weeks since i have squatted. This was a pretty good comeback, my back felt great, and strength out of the bottom was way better than what i expected. This was a short workout but it was good to get back to squatting!

  20. Nice workouts
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  21. Thanks, they seem to be giving me the desired result!

  22. Thursday
    Pre workout 2AM/2ABE/5X-GELS/2Ametomax
    Intra the usual
    Today was supposed to just be back hypertrophy and core, but me and my buddy felt good today so we hit back hard!
    Warm up
    Standing abs 107.5x10
    Standing abs 107.5x10
    Work sets
    425x2 PR! This went up easy, felt good, i stopped at two because i wanted to try something a little heavier!
    465x1 PR! The crazy part is it did not feel that heavy, until i tried a second rep lol broke it off the ground got stuck at the shins. The core work has really shown its worth in every lift! 500 here i come!!!!
    Kroc Rows
    100x40 PR! I added 20 reps to my best Kroc row set! This is after two heavy deadlift PRs, my grip was shot after the Kroc rows! Rest pause was used.
    Crazy workout, next is gonna be OHP! Thanks for tuning in!


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