[Spectre32]

Background:
Well well, where to start. First off this will be my first log/stack that I have written at AM. In general this is my "cleaning of my closet" stack. It’s centralized around Basic Cuts, Melting Point, Green Tea, and Sesamin. Throughout the course of this I will be tossing in other things such as CLA/Fish oil/Flax Oil/L-Glut/BCAA's.

General Setup
In terms of training/nutrition I will be keeping things simple. I work 40+ hours a week so I run a 3-Day split with cardio after each session. In terms of nutrition I'm going to be sticking with about 3400-3600 calories, being that I clock in at 250lbs. I'll tweak this as necessary, based off of strength to fatloss ratio. Since its summer and I already went on vacation, I'm looking just to maintain a bit. I'm just going to be eating cleanly (for the most part) and exercising enough to maintain. I'm hoping that this will allow for more "truer" results from the supplements, since my diet/workout regiment will not be as strict. Hopefully I will be able to add a bench/Smith machine to my house so I can dabble around on the weekends.

Intervals of Posting/Misc
As I stated, I work 40+ hours a week and I'm a Firefighter(volunteer) so I'll post when I can(hopefully every other day or so). Some side notes about my workouts; I'll post each one in depth for the day. As of now I’m still deciding on the details of it, but it will depend upon how well I stick to my diet. Now there are some X factors here, one being a very obvious one, I'm a Firefighter. This can interfere with my nutrition/workout regiments due to the fact that: I live in Western Pa, and now it’s getting to the part of summer where its 100% Humidity/80+ Degrees. Running around with fire stuff on can quickly destroy even the most athletic people. The only real effects I see from this are perhaps skipping a session of cardio, because lord knows I won't need it after a fire. In addition to this recovery can be upset (fire classes are normally on the weekend and I have a few lined up). I'm going to make an effort to stick a protein bar in my turnout gear so I can eat it as opposed to the crappy food that sometimes is provided. I'm looking forward to posting my results and hope other will enjoy my log. But now I must sleep for the last NHL game of the year is less than 24 hours away....


Oh yeah, here is a picture so you know I'm Legit

[Robboe]

Get some magnesium and potassium, especally if you're using sesamin with the MP and ESPECIALLY with your line of work (voluntary firefighter).

I recommend either running full dose MP with one cap sesamin (6 caps MP, 1 cap sesa), or lower dose MP and 2 caps sesa (4 caps MP, 2 caps sesa).

What is your bf% approx?

Good look.

[Spectre32]

Hello Robboe, thanks for the advice. I haver some ZMA i'm gonna toss into the mix. The log will begin tommarow and I'll post more specifics then. My BF is around 20%.

[Robboe]

Cool, but definately get some potassium also.

[Spectre32]

Alright well as I promised its time for the first actual log post plus some clarification on my supplements/dosing:

Lifting/Cardio
Well today I did back and my workout looked a little something like this:


Exercise Sets Reps
Close Grip Pull downs 4 8-10
Bent over Barbell Row 4 8-10
One-Arm Dumbbell Row 4 8-10
Front Pull-Downs 4 8-10
Barbell Shrugs 3 8-14

I didn’t post any weight(s) yet but I’m keeping a log on my own. The same will go for the diet, unless something drastically changes, then I’ll make a specific update just for that. Since I’m just starting I won't bore you with the finite details. As for cardio I do anywhere from 15-25 minutes after each session. The amount I do varies upon how active I was at work and at what level I decide to perform cardio on (I play ice hockey so I do heavy Lactic Acid build up routines that run anywhere from 10-14 minutes and sometimes I just go all out). Today I did 15 minutes b/c I had to come home and move **** around in my attic and I figured that would count for something.

Supplement Dosing Nutrition

Melting Point: 4 Caps a day
Seas: 2 Caps a day
Basic Cuts: Bottle recommendation (2 pre and 2 in the morning) I lift more than 6 hours apart.
Green Tea Extract: 3 pills a day (500mg 98% polyphenols/45%EGCG per serving)
ZMA: 20-45MG of Zinc and 400mg of Magnesium
Vit E: 800iu's 2 x per day
Vit C: 2-5g's 3 x per day
Closet Cleaner Supp #1: CLA Bottle Recommendations until gone.

*Potassium is on the way

As for nutrition I have my own plan that consists of your basic foods (Tuna/Chicken/Whole wheat breads/Whey/Skim Milk...etc etc). I'm always in a rush so my meals are simple and easy to make. As I stated above I won't post any real in-depth specs yet but I’m running on about a 45/35/20 of Protein/Carbs/Fat regiment.

Notes/Misc
This one goes out to robboe; with basic cuts should I still take 4 pills a day on non workout/cardio days?

Also I'm planning on getting some sort of workout cage in the near future. I have a rowing machine for cardio but I would like to add a bike as well. Being that I’m still In school and I will be returning in the fall I’m not sure on how much I wish to dump into this setup, but I will have a cage within the next 2 weeks. This will allow me to do some make up work on the weekends. I'm still planning on going to the gym, but I crave to do more than 3 days.

If anyone has anything to add please feel free to do so.

[njmuscle66]

Program looks very sound. You will get some tangible results for sure.
Glad you got the potasium. The only time I got cramping was when I cobined MP with Sensamim. I also found taruine helpful for the cramping as well

[Spectre32]

THanks I'll check and see what cramping occuars and if i want to add any addition supps. I'll keep ya posted.

[Spectre32]

Ah yes Day TWO! Last night we had a washing machine on fire and then a Motorvehicle accident with entrapment so i was tired as hell today at the gym, but i busted out my leg routine with extreme prejudice:

Workout

Excerise Sets Reps
Leg Press(unilaterial) 4 8,4,10,10
Front Squats 3 10,10,12
Leg Extensions 4 12
Reverse Lunge 4 12
Romanian Dead Lift 4 6,8,8,12


Supplements

Took all of the ones listed before, but this time I found a multivitman and i'm trwoing that in the Mix as of tommarow.

SO far so good, strength seems ok, and the diet isn;t to severe. I need to buy some protein bars for a quick breakfast.

[Spectre32]

WHoops sorry for not posting anything. On thursday we had some bad storms and i ended up running fire calls instead of lifting. Now that it is the weekend, I have signed up for Car Fire class, so i'll entertain you guys when i get back.

So far so good, supplementation is good, and No cramps!. I'll do a weight check in a week to see what the damage is.

[Spectre32]

Alright well I'm back now, and tired as hell. I kept quite well to my supplementation and will be back on my workout schedule tomorrow. I'll post specifics tomorrow night. I have a few more supplements coming, but nothing major. In the mean time I got some pictures for you from my training, hope you enjoy.










I got around 50 more pictures plus about 3 minues worth of video, I'll post the link to where i'm gonan upload the photos. If anyone would like to see the videos i'll post them with a link attachment.

[canadian champ]

dude thats my ****ing car.

[BLANE]

sounds like your dedicated to losing the weight bro, good luck to you.

[Spectre32]

Alright well here is todays update:

Workout

Today was back day and I did my normal routine:

Close Grip Pull downs 4 8-10
Bent over Barbell Row 4 8-10
One-Arm Dumbbell Row 4 8-10
Front Pull-Downs 4 8-10
Barbell Shrugs 3 8-14


Nutrition

Well thus far i'm been doing quite well in terms of the diet. Today things got a wee bit screwed. I was super busy at work and ended up skipping one of my meals, which intern shifted off the rest of my meals. Not ot metnion I only ha da protein shake after my workout, and i perceded to do some errands. Needless to say I was hungry as hell, and ended up probably eating more than i should. Luckly it was Chicken and some pork, but it was in a large quanity. Oh well I'll besure to not allow that to happen again. Outside of this everything else holding together.

[Spectre32]

Excercise
Leg Press(unilaterial) 4 8,4,10,10
Front Squats 3 10,10,12
Leg Extensions 4 12
Reverse Lunge 4 12
Romanian Dead Lift 4 6,8,8,6


I had a wicked horrible headache and I was lucky to power through this routine. I skipped the cardio in lue of finding some IB profin.

[Spectre32]

Ahhh Chrap, Sorry for the late post, but I was super busy between today and thursday:

Workout
I pyrmided inline decline and regualr benching in a
8 7 6 7 8 rep range for all three of those excersices
Cable Flyes 3 Sets of 10-14 reps, with contraction after each rep, to get a nice burn.

Cardio
I did 25 minutes on the bike at a med-high range

Nutrition
This area kinda got fugged a bit but I was able to redeem myself. Everything is on track in this department. As i said, I'm not going super strict, until i have more time and I'm back at school so I'm meeting my requirements within about
+/- 20g's of Carbs/ Protein. Fats I try to keep at on target levels.

[Spectre32]

Ahhh man the 4th of july rules, I lunched so many of my own rockets....

anyways here we go:

Excercise
Close Grip Pull downs 4 8-10
Bent over Barbell Row 4 8-10
One-Arm Dumbbell Row 4 8-10
Front Pull-Downs 4 8-10
Barbell Shrugs 3 8-14

Weight is keeping about the same, and i took a weight/measurement reading. So far i droped around .25-1in in the measurements and a few lbs overall. So i take it my nutrition schedule is ok and i'm not gonan tweek it until about 2 weeks(or less) from now. Although i did enjoy a few brewski's and brauts over the 4th, I think it didn;t do to much damage.

[Spectre32]

Man i thought i posted a while ago but apparently i did not:

This was on Friday 7/7/2006:

Excercise

Leg Press(unilaterial) 4 8,4,10,10
Front Squats 3 10,10,12
Leg Extensions 4 12
Reverse Lunge 4 12
Romanian Dead Lift 4 6,8,8,6

Supplementation Notes

FOr the past couple of days i've been missing one dosing of my supplements for one reason or another. I'm going to get plastic baggies tommarow and just set out for the next week my dosing and hopeully this will end. I don't like pissing away my time or money.


In other news, today I went to the pittsburgh airshow and the blue angels where there. They kick ass.