bpmartyr - Pragmatic Protagonist of the Anabolic Pump

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  1. Day 9, Jan 9th Tuesfrickenday


    AM Cardio:

    15 minutes treadmill << Shin pain
    230 calories

    15 minutes rowing
    180 cals

    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 bpmartyr
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html


  2. 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
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  3. 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

  4. 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.

  5. 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.
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  6. Quote Originally Posted by Jared
    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 .
    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  7. Day 11, Jan 11th - day before FRIDAY


    AM workout:

    Back:
    Pullups
    BWx12 +25x7 +35x4

    Chest supported rows
    145x13 155x9 165x7

    Low vbar row
    130x13 140x10

    Tri's:
    Hammer grip skulls
    65x12 70x9 75x7

    Rev grip pushdowns (supplinated)
    90x18 100x12

    Up a rep here and there on lifts. Felt nice, strong and "full".

    Cardio:
    Treadmill
    37 minutes
    3.9 miles
    656 cals
    ______________________________ ____________________

    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
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  8. 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..

  9. Quote Originally Posted by Mulletsoldier
    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..

    Thank you.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  10. Day 12, Jan 12th - Friday


    AM workout

    Bi's:
    BB curl
    70x13 80x8 85x 5

    Incline DB
    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.

    BB squats
    ATG 135x12
    Deep 225x12 225x10

    DB SLDL
    100'x10 100x8

    Cardio:
    Treadmill
    38 minutes
    4 miles
    675 cals
    ______________________________ ___________________

    Kept cals extra low up untill evening to compensate for burger and beers at the local bar and grille. Yummy

    ______________________________ ___________________

    Cals in: 2634
    Cals expended:3099
    ______________________________ ___________________

    Scale still isn't moving but am continuing to lean out. Love it.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  11. 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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  12. Great log.
    Subscribed


  13. You are the wind beneath myyyyyy chicken wings.

  14. Ziri, no comment

  15. Ok, now that was just wrong on so many levels but I think I am in love again.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  16. Days 18-20, Thurs-Sat


    First off, a measurement update:

    Starting 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.

    Back
    Pullups
    BWx12 +25x7 +35x4

    Supported rows
    150x13 160x9 170x7 << Up 5lbs with same reps

    Vbar cable row
    130x13 140x10

    Felt nice and strong.
    Skipped tri's due to time restraints and not wanting to skip cardio.

    Cardio:
    Treadmill 32 minutes
    3.5 miles
    564 cals
    ______________________________ ____________________

    Thursday

    Bi's
    BB curl
    70x14 80x9 85x6

    Incline DB
    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.

    Tri's
    Skulls
    65x12 70x10 75x7

    Suplinated pulldown
    100x15 110x10 120x8

    Cardio:
    Treadmill 32 min
    3.6 miles
    594 cals

    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  17. 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

  18. Impressive.

    Are you taking other supplements or only AP?

  19. Quote Originally Posted by Syr
    Impressive.

    Are you taking other supplements or only AP?
    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".

    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  20. are you going to post any before and afters??

  21. Nice log bp! I will follow with anxious anticipation

  22. Quote Originally Posted by jonesboy
    are you going to post any before and afters??
    Befores are up, 9th post in the log. Afters will go up, um, after.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  23. Day 21, Sunday Jan 21st


    Forgot to update with yesterdays workout so I will just add it in here:

    Chest
    Hammer 200x11 210x7 220x5 << Up one rep first two sets up two the last

    Incline DB
    60x11 65x8 70x5 << Up one rep each

    Decline fly
    40x10 40x8 << Par

    Delt's
    BB military
    80x14 90x10 100x8 << Havn't done this movement in a long time and was unsure about what weight to use. A little light.

    Upright row
    90x10 95x7 100x6 << Par

    DB fly
    25x13 30x7

    Cardio
    Treadmill 32 min
    3.85 miles
    640 cals

    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.
    ______________________________ _____________________

    Todays workout:

    Back
    Pullups
    BWx12 +25x7 +35x4 << Par

    Chest supported row
    155x12 165x9 175x6 << PR

    Narrow row
    140x11 150x8

    Tri's
    Skulls
    65x11 70x8 75x6 << Down on reps all sets dammit.

    Suplinated pusdowns
    110x12 120x9 130x7

    Cardio
    Treadmill 32 min
    3.6 miles
    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  24. 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).
  25. Days 22-26


    Monday, Jan 22nd:

    Short on time, hit the gym for a quick bicep workout and some cardio.

    BB curl
    75x12 80x9 85x6

    Alt DB
    25x15 30x9 30x8

    Cable curls
    60x18 70x15

    Cardio:
    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:

    Chest:
    Hammer
    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.

    Delts:
    BB military
    90x12 100x8 110x6

    Upright row
    90x10 95x8 100x6 << Up 10lbs each set but down 2 reps, good trade off.

    DB fly
    25x12 30x7 15x20

    Cardio:
    Treadmills full again
    Rowing 20 minutes
    243 cals
    ______________________________ ____________________

    Thursday:

    Back:
    Pullups
    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
    140x12 150x10

    No time for tri's

    Cardio:
    Treadmill 32 minutes
    3.94 miles
    660 cals
    ______________________________ ____________________

    Friday, Jan 26th:

    Since I missed Tri's the day before figured an arm WO would suffice.

    Supersets:
    BB curl & Overhead 2 hand DB press
    75x13/65x13 80x9/70x8 85x6/75x6

    Alt DB curls & bench dips
    25x12/BWx15 30x9/BWx13

    Cardio:
    Treadmill 20 minutes (gym closed before I could finish)
    2.34 miles
    378 cals
    ______________________________ ___________________

    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.

    Before:

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    After:

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    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  26. 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

  27. Looking better but still not there, get back to it old man!

  28. 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:

  29. Quote Originally Posted by treningsfrik75
    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  30. Alright... will follow this log anyway, exiting to see the transformation in the end.
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