bpmartyr - Pragmatic Protagonist of the Anabolic Pump

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  1. Day 7, Jan 7 Sunday


    Afternoon cardio:
    37 minutes
    4 miles
    ~700 cals
    ______________________________ ____________________

    Cals in: 2507
    Cals expended: 2959
    33/35/25 carb/pro/fat (7% from alcohol, lol) Gotta have a couple light beers on a Sunday night.
    ______________________________ ____________________

    Feel good. Nice full muscle bellies in spite of the restricted cals & cardio. Visibly leaning out some on the extremities but weight seems to be staying pretty constant, maybe a lb down.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html


  2. Just got my AP in the mail today. Cant wait to see what it will do you for you.
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  3. NP order just showed up!

    Mailman warned me something "orangey" was leaking? Sho nuff, the bottle of Penetrate I ordered had opened somehow during transit. Stuff does a number on styrofoam packing. Melts the stuff into a goo. After extensive cleanup to the remaining products I mixed up some Chaos & Excell to help with this weeks training.

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    Lemon Lime Chaos & Grape Excell for the "on the go" lifestyle and an another gallon of Excell for sippin on when at home.

    Note: that was the last of my individual size water bottles or the fridge would be full.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  4. Day 8, Jan 8th Monday


    AM workout:

    Chest:
    Hammer bench
    190x13 200x7 210x6 << Last rep assisted, sliiightly

    Incline DB
    60x9 65x6 70x4

    Decline DB fly
    40x10 40x8

    Delts:
    Arnolds
    35x12 40x8 45x5

    Upright row
    90x10 95x6 100x4.75 << So close

    DB fly
    20x15 25x8

    Cardio:
    32 minutes
    3.4 miles
    570 cals
    ______________________________ __________________

    Good strong workout, up on a few lifts. Cardio cut short due to time restrictions not endurance. Had plenty more.
    ______________________________ __________________

    Evening MA class:
    Intense sparring for ~45 minutes after kicking drills & form practice. I am calling it 500 cals.
    ______________________________ __________________

    Cals in: 2263
    Cals expended: 3533
    Thank god for some Excell aye.
    ______________________________ __________________

    Amazed at the lack of depletion. Don't have that flat muscle feeling yet. Feel nice and "full". Happy man I am.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  5. nice log its really detailed,Good luck with BP

    i Cant wait to get my AP
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  6. 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

  7. 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
  8. 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

  9. 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.

  10. 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.

  11. 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
  12. 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

  13. 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..

  14. 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
  15. 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
  16. 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

  17. Great log.
    Subscribed


  18. You are the wind beneath myyyyyy chicken wings.

  19. Ziri, no comment

  20. 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
  21. 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

  22. 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

  23. Impressive.

    Are you taking other supplements or only AP?

  24. 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

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