Optimum Alpha Epicatechin Log

[imchurki]

First a huge THANK YOU @ AlphaCommandr for this logging opportunity. Before I get started, I want to open this log for any constructive comments. I am open for advice!

Current Profile:
Height: 5'10
Weight: 195.3lbs (morning weight)
Age: 33
Experience: 19 years of training, started in high school when playing football
Goal: Recomp, would like to increase my muscle mass and decrease my body fat
Traning: 4-6 days of weights; aiming to include at least three days of cardio immediately after a workout (20min max of HIIT)
- I don't have a set training plan in terms of sets/reps. I gauge it based on how my body responds. I can go anywhere from 4-26 sets with either low or high reps.
Nutrition: Aiming to carb cycle; every 3rd or 4th day I will load on carbs. Diet is pretty much on point with the exception of a cheat meal once a week.
Supplement stack: ABE, multivitamin, fish oil, N-Large3 (post-workout shake...I'm a hardgainer), and PWO as needed. Will update tonight with the first dosage of Epicatechin (2 caps). Stay tuned!

 

[LeanEngineer]

You could probably put this in the supplement logs section but i'm in!

 

[BEAST73]

Subbed

 

[Admin]

Moved it. All good.

 

[imchurki]

Sorry for the delayed post.

10min warm-up on the treadmill

Day 1 (September 21)
Legs
Leg Presses superset w/leg extensions
1x15 360lbs and 1x15 80lbs
1x12 450lbs and 1x12 115lbs
1x12 540lbs and 1x12 140lbs
1x8 630lbs and 1x10 165lbs
1x5 750lbs and 1x8 190lbs (felt good and motivated to do another set. I was surprised I was able to rep this out for a superset)

Leg Curls
1x15 90lbs
1x12 110lbs
1x10 130lbs
1x8 160lbs, then immediately dropping the weight to 80lbs and squeezing in 15 reps

Hack Squats
1x12 180lbs
1x10 270 lbs
1x8 360 lbs, then immediately dropping the weight to 90lbs and squeezing in 15 reps

10min cool down on the treadmill

Overall Day: I took two pills of the epi about 45min before the late evening workout on an empty stomach. I didn't come in the gym with a strong desire to be there since it was late and I felt depleted after a long weekend. I surprised myself that I went that intense using heavy weights and including a 5th set on my superset with leg presses/leg extensions. My rest periods between each set was no more than 60 seconds and there were times I felt ready after a 30 second rest. It's only the first day but if this is an indication what epi can bring then wow!

 

[imchurki]

Sorry for the late post as I have been moving. Here is what I have accomplished thus far:

Tuesday, September 22
Chest workout
1x12 135lbs
1x12 155lbs
1x10 185lbs
1x8 225lbs
1x3 245lbs, dropped set to 1x8 185lbs and then to 1x10 135lbs with continuous tension

Seated Cable Flyes
1x20 30lbs
1x15 40lbs
1x12 50lbs
1x12 70, drop set to 1x15 40lbs

Hammer strength incline press
1x10 160lbs
1x8 230lbs
1x5 320lbs

Weighted dips w/70lb dumbell
4x6

FST7 body weight push-ups w/wobble board, 30second rest between sets
12, 12, 12, 10, 10, 8, 8 reps

Triceps
Cable pushdown
1x20 60lbs
1x15 70lbs
1x12 80lbs

Incline Dumbbell Skull Crusher
1x12 20lbs
1x10 25lbs
1x8 35lbs

At the end of the workout, 15min of HIIT on the treadmill. Felt great with this workout. Felt I could really push myself, hence including one last heavy set with the bench press and completing an FST7 at the end to really get the pump. My rest periods were under a minute which I find to be very impressive especially after doing a high volume. So far I'm liking this! I hope that this continues.

 

[imchurki]

Wednesday, 30min jog with the dog. Allowing my body to recuperate. Felt drained today.

Thursday, Back
Hammer strength high row
1x12 180lbs
1x10 230lbs
1x8 270lbs
1x5 320lbs

Seated cable rows, close neutral grip
1x12 180lbs
1x10 220lbs
1x5 260lbs

Bent over rows, overhand grip
1x12 135lbs
1x10 155lbs
1x8 185lbs
1x6 225lbs

Pullups, bodyweight
4x6

Biceps
Dumbbell curls
1x20 20lbs
1x15 25lbs
1x10 35lbs

Preacher Curls, dumbell
1x15 25lbs
1x12 30lbs
1x12 35lbs
1x8 40lbs

Cardio, 10min of HIIT
Overall feeling has been great. Although I felt sluggish heading to the gym, right after my 10min warmup I felt much better.

 

[AlphaCommandr]

Yeah I notice that I go harder towards the end than the beginning on the (-)-epi, sometimes I really surprise myself with what I'm able to do at the end

 

[datsthat]

Subbed

 

[imchurki]

I haven't forgotten to log my progress. Just been busy with moving and lack of internet access for my computer (hate using my smartphone to type up my logs). Anyhow, here are my accomplishments since the last post:

Thursday: Rest day. Had to listen to my body and take the day off.

Friday: 40min of light cardio (did not take epi)

Saturday: This was a big day. I felt as if I could lift for the entire day! Did shoulders and see below of my workout:
Dumbbell press
1x20 40lbs
1x15 50lbs
1x12 60lbs
1x5 80lbs, rest pause for 15seconds and I was able to hash out another 2 reps!
1x10 40lbs, continuous tension with all the reps

Machine lateral raises with a minimum 6 seconds negatives
4x120lbs

Superset: Reverse pec deck with bent over lateral raises
1x20 70lbs, 1x15 15lbs
1x20 90lbs, 1x12 20lbs
1x15 110lbs, 1x12 25lbs
1x12 140lbs, 1x10 35lbs

Incline bench lateral raises
1x25 30lbs
1x30 25lbs
1x35 20lbs
1x37 15lbs
1x40 10lbs

I used a lot of partial reps towards the end, even if I could only move the weight a few inches. REALLY felt the muscle working BUT I felt as if I could do much more. I was planning to stop my workout here, but decided to tag another exercise to finish it off.

Dumbbell front/side raise
2x10 10lbs (10 front and 10 side)
1x10 15lbs (10 front and 10 side)

Loved the workout of this day. Could epi be assisting with the muscle endurance?? By the way, according to the directions, it says to take 1-2 pills prior to a workout. I haven't been taking these on my days off. Should I? Will be providing additional posts later today.

 

[datsthat]

Could epi be assisting with the muscle endurance??

I would say yes it does.

 

[imchurki]

Sunday, Back workout
T-Bar Row
1x20 45lbs
1x15 90lbs
1x10 135lbs
1x6 180lbs, dropped weight and cranked 1x20 45lbs

Bent over barbell rows, overhand grip
1x12 135lbs
1x10 185lbs
2x5 225lbs

Seated one arm cable row
1x10 90lbs
1x10 100lbs
1x8 120lbs
1x5 160lbs

Pullups, bodyweight
3x6

10min HIIT on the treadmill
I thought my shoulders would be fried from the previous day's workout. It was a bit sore but nothing like I would have expected it. That just shows how my recovery time has improved!

 

[imchurki]

Monday
Chest, biceps and calves
Bench Press
1x12 135lbs
1x8 185lbs
2x4 245lbs

Peck Deck fly
1x20 56lbs
1x15 64lbs
1x12 71lbs
1x10 95lbs, drop set to 1x20 56lbs

Dips with 80lb dumbbell
4x6

Biceps
Dumbbell curls
1x15 20lbs
1x12 25lbs
1x12 35lbs

Preacher curls, dumbbell
1x12 25lbs
1x10 30lbs
1x8 40lbs

Calves
Seated straight leg
6x20 440lbs

Felt that I needed to change my workout. Went with less sets and reps but still maintained my energy levels.

 

[imchurki]

Has anyone used epi during non-workout days?