bpmartyr - Pragmatic Protagonist of the Anabolic Pump
- 01-10-2007, 02:03 AM
Day 9, Jan 9th Tuesfrickenday
15 minutes treadmill << Shin pain
15 minutes rowing
410 cals total
Not bad for three hours of sleep. Note to self: do not play CSI PC game on a school night.
Evening MA class followed by Tai Chi:
2 hrs total, gotta be 500 cals burned.
Cals in:2337 44/35/22 carb/pro/fat
Cals expended: 3051
My average cals for the week is 2439 37/34/25 with 5% alcohol, lol.
Average burned: 2947
That puts me at a deficit of over 4500 cals since weigh in so in theory I should be at least a lb lighter. I am not. Weight the same but I am visibly leaner. Sweet.
FitDay.com - Diet and Fitness journal for bpmartyrRecent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
- 01-10-2007, 04:26 PM
Decided to add some Test E in to the mix. Will not effect the standalone portion of the AP trial due to the long ester. I am 10 days into the AP solo and the enan shouldn't really kick in for another 3 weeks and I intended the trial for 4 weeks.
Question I have is whether to run 750mg ew for 16 weeks or drop it to 500mg for 24 weeks. Since I am not bulking but looking to lean I figure 500 should be plenty and that gives me 6 months "on". Calories will remain in a deficit for the duration either way. Thoughts?Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
- 01-11-2007, 01:56 AM
Day 10, Jan 10th
Rest day from everything.
Cals in: ~2645
Cals expended: 2196 << probably more but this is Fitday calculation basd on sedentary lifestyle. I would rather under estimate while dieting.
Waiting on opinions for the test enan run?Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
When I ran Test 250 i did this
Week 1 : 250 mg
Week 2: 250 mg
week 3-5: 500 mg
week 6-8: 750 mg
Week 9: 500 mg
Week 10-12: 250 mg
When I did this I gained 39 lbs and kept 32 of them, that was 6 months ago, to this day I still have not lost any strength or weight.
Clearly 750 mg is the way to go. Four months on is plenty of time to make great progress. 500 mg just isn't as much fun.
I agree with you for the most part but keep in mind my goals. I am trying to lean out without losing LBM and slow and steady is the way to go there. I am thinking the AP will also improve the efficacy of the anabolics so a lower dose may be rendered more effective. I am not disagreeing, more arguing with myself out loud, lol. I see the positives of a higher dose as well but I also like the idea of 24 weeks on just because I feel so friggin good while I am. I love test, so does my wife .Originally Posted by Jared
One other thing to note is I have ran high doses of test before without a real noticeable difference in gains. FWIW
Thanks for the replies/opinions, keep em comin.
Day 11, Jan 11th - day before FRIDAY
BWx12 +25x7 +35x4
Chest supported rows
145x13 155x9 165x7
Low vbar row
Hammer grip skulls
65x12 70x9 75x7
Rev grip pushdowns (supplinated)
Up a rep here and there on lifts. Felt nice, strong and "full".
PM MA class:
Calling it ~200 cals, fairly light workout.
Cals in: 2339 33/39/28 carb/pro/fat
Cals expended: 3267
FitDay.com - Diet and Fitness journal for bpmartyr
Decided on 500mg ew for 24 weeks. FWIW
Sorry I missed the Test post Obi-Wan. I think, as I know you do from the tone of your posts, that 24 weeks would be a better option for reasons twofold. Firstly, this would allow you to really take your time in cutting, in fact, you could do much more of a recomp given the extra 8 weeks as opposed to a straight cut. Secondly, you stated that bumping to
750mg did not produce results for you significantly beyond that of 500mg, so cutting the cycle short for an insignifcant advantage does not seem beneficial.
That is what I think and I'm stickin' to it..
Originally Posted by Mulletsoldier
Day 12, Jan 12th - Friday
70x13 80x8 85x 5
30x10 35x6 40x4
legs: Taking it really easy. With all the running for cardio and restricted cals I don't want to wipe myself out here. That and being more concerned with fitness and martial arts over body building.
Deep 225x12 225x10
Kept cals extra low up untill evening to compensate for burger and beers at the local bar and grille. Yummy
Cals in: 2634
Scale still isn't moving but am continuing to lean out. Love it.
Days 13-17 Saturday - Wednesday
Well, Saturday was a rest day and although I kept the cals low through most of it I went to Izzy's in the evening, nuff said. Was unable to really measure macros and at best broke even. I'll chaulk it up as a minor refeed day.
Sunday I had some side work to do and only made it to the gym for some cardio. Really struggled through it and arrived home with a 102 degree temp. Beginnings of the flu. I still ate pretty well but again didn't track on Fitday.
Monday was feeling pretty lousy and spent much time in bed. That's all I got to say about that.
Tuesday I made it to the gym in the AM for Chest/shoulders and cardio. Needless to say I am feeling much better.
I was up on reps or weight for most all lifts. The extra cals and rest may have helped some. Spent a good four hours building a snow fort with the kids. Burned a few cals there I tell ya.
I have a good feel for the foods I need to eat to reach desired macros and will not be logging them in Fitday for a while. I use it as a tool and could use the time to spend elsewhere.
Wednesday: I didn't make the gym this morning. My side job ran long and with the weather conditions we have here now (snow) I needed add'l time for travel. I am feeling well and should be able to make the gym tonight.
My overall impressions of AP so far are quite positive. I need to get a formal weight in, measurements and BF% check but I seem to be actually getting heavier while on deficit and performing cardio regularly. Holy crap. If my BF has gone down AND I am gaining weight in a deficit? I look leaner yet fuller in the extremities but I don't think my waist has budged yet. Always the last to go on me anyway. I will take measurements soon.
Ok, now that was just wrong on so many levels but I think I am in love again.
Days 18-20, Thurs-Sat
First off, a measurement update:
Weight 185 188
BF% 16.5 15.5
Stomach 36.25” 35.5”
Chest 43.25” 44”
Upper arm 15.25” 15.25”
Upp thigh 23.5” 23.5”
Calf 15.25” 15.5”
I am officially gaining weight in a caloric deficit as well as a marked reduction in adipose storage. WOW. This is in a little under three weeks, I can only speculate that I am in for one hell of a recomp.
Ended up making it in to the gym Wednesday.
BWx12 +25x7 +35x4
150x13 160x9 170x7 << Up 5lbs with same reps
Vbar cable row
Felt nice and strong.
Skipped tri's due to time restraints and not wanting to skip cardio.
Treadmill 32 minutes
70x14 80x9 85x6
30x9 35x6 40x4 << Time to pick a new movement, stalled
Didn't have it in me to do legs without sacrificing cardio so I hit the tri's that were skipped the previous night.
65x12 70x10 75x7
100x15 110x10 120x8
Treadmill 32 min
MA class in the evening, 1.5 hrs light to moderate. Probably a few hundred cals burned.
Friday: off day
Plan on hitting the gym today (Saturday) for chest/delts and cardio.
results so far are great !! Its nice to see hard work payoff.
p.s. its kind of hard writing this to wings beneath my feet playing in the back ground... man thats bad
Pretty much just AP. Take the usual staples like a multi, fish oil and some green tea along with Chaos for a little pre workout boost and some Excell (BCAA's) during workouts. I recently started test enanthate but I am less than 2 weeks in. It will be another 2-3 weeks before it starts "kicking in".Originally Posted by Syr
I have done the bulk/cut yo-yo a few times and typically with this diet and energy expenditure I would be down 4-6 lbs, feel a little flat and start to see a decline in strength. I am sure water and glycogen are the main factor for the add'l weight right now but a nutrient rich hydrated muscle is also an anabolic one. Strength is going up as well, I certainly have nothing to complain about.
Befores are up, 9th post in the log. Afters will go up, um, after.Originally Posted by jonesboy
Day 21, Sunday Jan 21st
Forgot to update with yesterdays workout so I will just add it in here:
Hammer 200x11 210x7 220x5 << Up one rep first two sets up two the last
60x11 65x8 70x5 << Up one rep each
40x10 40x8 << Par
80x14 90x10 100x8 << Havn't done this movement in a long time and was unsure about what weight to use. A little light.
90x10 95x7 100x6 << Par
Treadmill 32 min
Great workout. My old workout partner came over for dinner and commented that my chest looked full and I looked "thick". Hope he wasn't talking about my gut.
BWx12 +25x7 +35x4 << Par
Chest supported row
155x12 165x9 175x6 << PR
65x11 70x8 75x6 << Down on reps all sets dammit.
110x12 120x9 130x7
Treadmill 32 min
582 cals << Meh
Notable mentions. Vascularity is coming back out in my forearms, not common for me at this level of BF.
The pump is persistant if anything and I can practically feel the carbs rush in to fill up the muscle bellies everytime I eat.
Lower back and shin pumps are there but not debilitating at this point. I may just be getting due for a week off especially with all the added cardio over the last month.
Hunger is definately elevated but controllable.
Lovin the AP. Can't wait till the enen starts kickin for "phase two" of the "Pragmatic Protagonist" epic.
ah, Sweetcakes brings his logging skills back to the forefront. I had missed them.
Long and low dose is better, for reasons Mullet had stated. (that smart whippersnapper).
Monday, Jan 22nd:
Short on time, hit the gym for a quick bicep workout and some cardio.
75x12 80x9 85x6
25x15 30x9 30x8
Treadmills full except one crappy one after 10 minutes on that I hit the rowing machine. After 10 minutes there a good treadmill opened up so I pounced on it for another 16 minutes.
I estimate somewhere around 500 cals expended. Could have done more but as mentioned, I was rushed.
Tuesday: Rest day
Dis MA class in the evening but it was pretty a pretty laid back hour followed by an hour of Tai Chi. Nice and relaxing. It has a certain therapeutic energizing effect that I really look forward to every week.
Wed Jan 24th:
180x15 200x11 210x7 220x5 <<< first set was an accident. I was half way through thinkin "wow, this is easy" and then I realized I forgot to add the 10lb's to each side, lol. Still made last workouts numbers though.
90x12 100x8 110x6
90x10 95x8 100x6 << Up 10lbs each set but down 2 reps, good trade off.
25x12 30x7 15x20
Treadmills full again
Rowing 20 minutes
BWx13 +25x8 +35x5
Chest supported T-bar
160x10 170x8 180x6 << PR 4 plates! I've been workin for that for quite some time.
Low vbar row
No time for tri's
Treadmill 32 minutes
Friday, Jan 26th:
Since I missed Tri's the day before figured an arm WO would suffice.
BB curl & Overhead 2 hand DB press
75x13/65x13 80x9/70x8 85x6/75x6
Alt DB curls & bench dips
Treadmill 20 minutes (gym closed before I could finish)
Weight is holding at the 188 mark while I have continued to lean out. Still holding it in the chest, gut and handles, hopefully they will start leaving soon. Deff leaner in my legs/calves, arms/delts and back. Snapped off a couple pics and I swear they don't do the progress justice, crappy lighting I guess. You can really see a difference in the back shot even though from the ft I look just as fat through the chest and gut. I will get some final measurement & BF done this weekend.
Nice results BP! Your progress is clearly illustrated by your pics. Especially the back pic. I wish I had some test
Keep up the good work
Nice result... but you are running test, so this isnt exactly a AP log.
I have yet to se a good AP standalone log. only AP.
People logging are always using a bunch of other stuff.
Well.. keep up the good work bpmartyr. If you continue this way the ladies will turn their heads when the summer comes:bb2:
Yes, I started running test almost 2 weeks into the log but it is enanthate. It hasn't kicked in yet. I would consider this AP solo.Originally Posted by treningsfrik75
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