"F*** Genetics!" Anabolic-Pump FTW!

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  1. Ahh, yes! I agree, that's why I'm thinking of just sticking with power cleans on day 1! I'm brand new to this exercise, so I wasn't sure what to expect since I would be using lighter weights at first, but like snatches, they're pretty tiring, and I've come to appreciate the exercise for what it is, and what benefits I may recieve from doing it!

    I'm still not sure about doing over head squats the day before snatches... But they should help with balance, and from my understanding, the exercise becomes a battle from within to maintain form which may benefit myself from a mental stand point.

    But yes, if you've done powerlifting before, or have incorporated any of these exercises into one of your routines, feel free to give me any pointers-I'm brand new to this style of lifting, and would appreciate any help!

    Also, in the past when I've done a three day split, I would perform the squat/deadlift on seperate days...

    Deads on Back/bi day, and Squats on leg day... Although, I would do front squats on Back/bi day also.

    I deadlifted 2-3 times a month, and if I deadlifted heavy one week, and performed the deadlift again the next week, I used lighter weights...


  2. You got the idea, I think.

    I started DL'ing mid last year. As I had herniated a disc the year before, and my lower back and hams were weak from disuse, I started with 4 x 10 x 135, and it tore me up (hamstrings), but felt good. I even did it twice a week for a while, and as it was light and high rep, it wasn't an issue.

    I worked my way up to 5 x 10 x 185 in a couple months, and that was tough. I hit a plateau. So I talked with a powerlifting buddy of mine, cut my reps down to sets of 5 for a couple weeks (which quickly took me to 225 while still DL'ing twice a week), then down to singles, and once a week. That took me to 265 or so, but I started to feel overtrained (keep in mind I wasn't doing any other leg excercises, no squat, leg press, etc).

    So now I do it on a rotating schedual: Fri, then a week and a half later on Wed, the a week and a half later Fri, etc. As my back and hams caught up to my quad strength, and surpassed it, I added in squats recently, on the workout day following DL. So if I DL on Fri, I'll squat on Mon, then DL the Wed the week after that and squat Fri two days later. Sounds complicated, but it's easy. I also added light stiff legged DL after squats. Very light.


    Reps wise a workout looks like this:

    10 x bar
    10 x 95
    5 x 135
    2 x 185
    1 x 225
    1 x 275
    1 x 305
    1 x 335


    I also use 35lb plates sometimes to break through plateaus, it's really hard, and really effective, as you have to pull from 1.5 in deeper.

    That's my input. If you're really new to DL, I think it's OK to 'overtrain' a bit, as you're likely lifting lighter than you really are capable of, but once you hit heavy singles...beware.

    My sole goal is to DL 405 at under 200lbs bodyweight, and I'm sticking to it. I love DL. Your milage may vary.
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    Quote Originally Posted by lbarber
    Ahh, yes! I agree, that's why I'm thinking of just sticking with power cleans on day 1! I'm brand new to this exercise, so I wasn't sure what to expect since I would be using lighter weights at first, but like snatches, they're pretty tiring, and I've come to appreciate the exercise for what it is, and what benefits I may recieve from doing it!

    I'm still not sure about doing over head squats the day before snatches... But they should help with balance, and from my understanding, the exercise becomes a battle from within to maintain form which may benefit myself from a mental stand point.

    But yes, if you've done powerlifting before, or have incorporated any of these exercises into one of your routines, feel free to give me any pointers-I'm brand new to this style of lifting, and would appreciate any help!

    Also, in the past when I've done a three day split, I would perform the squat/deadlift on seperate days...

    Deads on Back/bi day, and Squats on leg day... Although, I would do front squats on Back/bi day also.

    I deadlifted 2-3 times a month, and if I deadlifted heavy one week, and performed the deadlift again the next week, I used lighter weights...
    I pulled some strings with a few key folks in the baseball industry. Since you are motivated to be the best, I like to extend a helping hand.

    His website is Baseball Training - Baseball Strength Training - Baseball Instruction. Contact me at [email protected] for his direct e-mail. He is a top trainer in the industry.

    In exchange all I ask if for intense dedicated focus at the task at hand.

    If you agree, Please shot over that e-mail!

    take care

  4. That, my friend, is kick ass. Kudos, USP.
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    Quote Originally Posted by poison
    That, my friend, is kick ass. Kudos, USP.

    Poison,

    I pulled some strings in the porno industry and...lol
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  6. *runs and slams 61 Powerfull, pops collar*


    :huh: lol

  7. Wow, I don't even know what to say... I appreciate everyone's support, and I will continue to do my best keep this log updated on a weekly basis...

    Pics will be posted tomorrow morning, as well as my thoughts thus far on Anabolic-pump, and Super Cissus...

    USPlabs, Jacob, Thank you! Thank you for providing the industry with awesome supplements, and just being there to extend a helping hand! I'm literally just speechless at the moment, and I'm having a hard time finding words to express how I feel- Once again, thank you for your support, and I'll be sure to send you an email!

    Again, one last time, thank you to everyone and the encouragement you're providing me to succeed!

    Let's just say, I can't wait till my next workout!

  8. Email sent!
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    Quote Originally Posted by lbarber
    Wow, I don't even know what to say... I appreciate everyone's support, and I will continue to do my best keep this log updated on a weekly basis...

    Pics will be posted tomorrow morning, as well as my thoughts thus far on Anabolic-pump, and Super Cissus...

    USPlabs, Jacob, Thank you! Thank you for providing the industry with awesome supplements, and just being there to extend a helping hand! I'm literally just speechless at the moment, and I'm having a hard time finding words to express how I feel- Once again, thank you for your support, and I'll be sure to send you an email!

    Again, one last time, thank you to everyone and the encouragement you're providing me to succeed!

    Let's just say, I can't wait till my next workout!
    This is in no way shape or form meant to influence your log. Keep it real, We all know supplements help, but there is a bigger puzzle in our quest.

  10. No worries USP, the generosity you have expressed towards me will not effect how I run this log!

    Pics to come in a sec...

  11. Anabolic-Pump notes:

    Pumps: I notice nice, dry pumps as I eat during the day, but note, this does not always occur... Sometimes, I recieve no pumps at all, and other times, I have a pro-longed pumped feeling throughout the day...

    I also notice that my bowels are more flucatuated with its use, but this does not always occur.

    When taken with simple carbs, I tend to go hypo-in the process, I feel like a ravaged beast searching the jungle for its nearest prey, but in my case, searching for complex carbs... Usually I'll then eat a couple slices of toast, or 1/2 cup of oatmeal...

    I do feel lethargic at times while taking this product, but it only seems to happen when I don't eat enough complex carbs-in that case, I then consume more complex carbs to satisfy my
    hunger...

    When I first began taking the beta powder, I noticed I used to sweat quite a bit at night... From reading notes from others, I learned they, too, dealt with a similar problem due to the potency of the product. I no longer sweat as profusely at night, and most of the time, not at all.

    Pumps in the Gym: Wow! ... Wow! ... Dare I say, 'WOW!' one more time... Okay, wow! My pumps are much more profound when I workout now, and they last longer-I'm comparing this to when I took a NO booster in the past: CL Whiteblood!

    Literally, now note, I'm not dramatizating, I had to stop one of my workouts due to the fact that I could barely move my arms-My entire upper body swelled up! Crazy-that's the most profound pump I've recieved when utilizing this product with my workouts...

    Anyways, that's about it for now... ttyl, I'll update on super cissus next week since I started taking it January 5.

  12. Jacob, I again would like to say thank you for the generosity you've expressed towards me... This is the probably one of the greatest things that has ever happened to me, and for that, again, I say thank you! Anyways, I'm still waiting to hear back from jon regarding a routine-he sent me a book last night that he wrote with John Davies, and whooh... I immediently dove into it, and read all 105 pages! Absolutely awesome book, and I highly recommend it for any baseball players looking to elevate there game! It's called, Diamonds...

    But seeing how today is tuesday, and I've had two days to recover, I'm going to still workout.

    Notices: I'm dealing with some doms in my legs, but with a good warm up, I should be good to go! Once I finish the workout, and get back home, I'll edit the workout section...



    Supplements Prior:
    1 Serving Green Mag
    1 Serving Body Octane/1 serving Excell sipped on during/post

    Day 1 Workout:

    Power Clean: 3x95x10
    Push Press: 1x75x5, 1x85x4, 1x75x4
    Jump Squat: 3x5


    Aggression: I was completely focused for this workout! The last few days have really put things in perspective for me, and I plan on tearing it up in the gym as I get more accustomed to these new lifts!

    Strength: Well, I went up in weight for push presses, and power cleans went pretty well. I maintained consistent form even though I did higher reps then I what had originally planned!

    Recovery: My legs were burning after my first set of power cleans, but I managed to get through two more sets! Endurance was pretty good, and I especially look forward to doing this lift again very soon!

    Overall: I ran into a football coach from one the High School's around anchorage, and had him check my form on power cleans. After conversing with him for a bit, and doing cleans with just the bar, I ended up doing 3 sets with 95 lbs x 10, and wow! My legs were burning! It was a lot of fun though-I now have pretty solid form on this exercise, and I look forward to doing them again pretty soon! Push presses went pretty well-I managed to go heavier this week then last week which is pretty cool to say the least, and I maintained form. I attempted behind the neck snatch presses, but had quite a few problems-I just couldn't get the bar up... The exercise felt really uncomfortable, but I'm still going to try these out again. Maybe it was just because my shoulders were already tired, but other then that, the workout went pretty good. I'm happy about how the power cleans went, and I should be putting up bw for these pretty soon!

    7.0

    Diet:

    Supplements Prior:
    1 Super Cissus

    Upon Waking: Berry Protein Smoothie
    1+ cup of mixed berries: Blueberries, rasberries, and marion berries
    5 Strawberries
    1 scoop GF Pro Cherry/2 ice cube/water

    Supplements Prior:
    1 Super Cissus
    1 Anabolic-Pump

    Meal:
    4 x slices of Wholewheat Cinnamon Toast
    About 1 1/4 cup cinnamon oatmeal
    Shake: Lactaid milk/1 scoop GF pro Cherry/ about 3/4 cup oats
    4 Fish oil
    1 Multi
    1 Vigor
    1 Ginger root


    Berry Smoothie
    1+ cup of mixed berries: Blueberries, rasberries, and marion berries
    5 strawberries/2 ice cubes/water

    Meal:
    4 x slices of whole wheat cinnamon
    toast

    1/2 cup Cinnamon Oatmeal
    Top Serloin Steak
    Lactaid milk
    4 Fish oil

    Supplements Prior:
    1 Super Cissus
    1 Anabolic-Pump

    Meal:
    1 scoop GF Pro/Lactaid Milk/about 3/4 oats
    1 vitaberry plus

    Notes:

    I'm experiencing doms at the moment in my legs, but I had a pretty solid warm up today, and managed to still go through with my workout...

    During meal 1, I literally could not fill myself up! After having about 1 1/4 cups of oatmeal with 4 slices of toast, I still felt incredibly hungry, hence why I added about 3/4 cups of oats to a shake! All in all, today went by pretty well, although, I did notice I ended up sweating in my sleep last night. Kind of ironic how I had written about AP causing me to originally sweat in my sleep, and ended up sweating last night, lol... But I still ended up sleeping well, and had another vivid, senstational dream. I'll be working out again tomorrow, so look for an update tomorrow night, ttyl.

    This is what I'm planning on doing tomorrow: Although, I'll probably make some changes to it...

    One arm DB Snatch 4 x 6
    Overhead Squats 4 x 6
    Squats 3 x 10
    Hyperextensions 3 x 12
    Weighted Sit Ups 3 x 12
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    Please use smaller print next time

  14. Man, once you put some mass on them your bicep is going to have an absolutely sickening peak!

  15. haha, no worries Jacob, I'll be sure to make this log USP friendly for now on!

    I'll be providing my last update for this week tomorrow night... I just recieved the program I'll be using from Jon, and then begin updating consistenly beginning next monday!

    Jacob, again, thank you!

  16. Nice log

  17. Alright, well, I figured I'll update on what's going on, and what should be happening over the next week...

    At the moment, I'm taking milk out of my diet-I believe I have a food allergy to it, and will instead share part goat ownership in order to recieve my raw milk from a farm outside of anchorage, alaska...

    It's actually been quite a bit of work convincing my parents to allow me to do this; no matter what I tell them, they don't seem to understand the benefits raw milk can have on the human body! But, through careful negotiations, I think I managed to persuade them, hopefully...

    Anyways, in the mean time, my calcium intake will mostly come from vegetables...

    Diet will be changing: More lean meats, and I'll start eating pasta again...

    I also am changing my school schedule-I'm selling my psp and ds I bought a while back, and will be using that money towards a couple of online classes in order to get out of school earlier.

    If this all pans out over the next few days, preferrably by monday, I'll be getting out of school by 10:30 a.m.! This will allow an ample amount of time daily to eat on schedule, and in the process, work out at an earlier time.

    The current gym I go to does not offer some of the stuff I need for some of the exercises I'll be doing, and I'm currently negotiating to hopefully get a membership to a gym near mid town-they have a an indoor track, and gymnasium, which should be perfect for some of the things I'll be doing, but I've yet to see there weight room.

    The great thing about the current gym I go to is that it's cheap, nice equipment, ample amount of space to train-open 24 hours, and has mostly free weights! I go to worlds gym in case any one is wondering-it's privately own, I believe...

    Other then that, I went and played basketball today since I may not be playing for awhile.

    I look forward to continuing this log starting monday! tty all later,

    Frank

  18. You've got great determination/dedication.

    Any updates in regards to AP?

  19. Tomorrow morning, along with a super cissus update!

    Edit: January 22nd...

    Update will come... Dealing with some family drama, ... But i'm doing my best to get this thing going again, look for update in next day or two-but this log will commence!

  20. Figured I give a quick update on what's been happening:

    School:

    Dropped 3 classes and replaced with online classes...

    I will now be getting out at about 10:30 A.M.

    This is being finalized tomorrow morning...

    Gym issue: Currently, this is what is preventing me from doing my program... I had just signed up at worlds gym about 1-2 months before jacob extended his hand to help me out... Again, thank you, and I will not let you, nor jon down with the log! I made a promise to keep to my word, and I will do exactly that!

    The new program I will be doing incorporates sprinting/medicine ball/plyo work, and I cannot perform these at my current gym...

    Only gym here in town that offers a place for me to implicate these exercises into my workout is kind of expensive: I think about 100 dollars a month, or close to that, more or less...

    Solution: I'm cashing in a few things, and giving my parents the first few months payments...

    Job lined up at 18 with pepsi... Have already been offered the job, but I'm not 18 yet, but in a couple of months, I will be.

    Once I get the job, I will be making the payments on the gym membership, which means, parents wouldn't have to pay a thing.

    Sounds good to me, but I shall find out tomorrow if I can go and sign up.

    One more thing: If I can't sign up yet, expect a workout update excluding some of the exercises for now... tty tomorrow, or later today since it's probably tomorrow where everyone else lives... anyways, ttyl

    Frank

  21. If baseball dosent come through I honestly think you should persue some sort of career in journalism, author, english teacher??? Keep up the hard work, if your determined, its not hard to change your body, just know that it will be done. It takes time, dont let your self grow impatient and it sounds like your interested in changin things up, so I doubt youll be gettin tired of the same old routine. later.

  22. This log is not dead! Update to come tomorrow, along with my first workout with the new program... Everything was going great today until I found myself pitted in what was to be another heated argument with my dad... But don't worry, I think he is finally beginning to understand my lifestyle, and why these next four months are going to be pretty important for me.

    But to also note: For those wondering, I hold a ton of respect for my dad, but we do disagree with some things, most notably when it pertains to baseball and the future. He didn't exactly have it easy growing up-dad left his family when he was about 10, and he ended up having to work his a** off to help put food on the table. Being the oldest of four children, he put the load on himself, and sacrificed part of his child hood, as well as his teenage years in order to help support his mom, two brothers, and sister.

    Basically, he's been working for the last 40 plus years; retired from the military after 30 years: Rank Chief, and is now working up at the slope in Alaska.

    This is also one of the reasons why I want to succeed in baseball, and why I'll do anything to make it. When you get to understand his background, and how rough he really had it, it really puts things in perspective...

    Anyways, look for an update tomorrow night...

    P.S. I now get out of school at 10:30 A.M.!

    Things are looking up!

    ttyl,

    Frank
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    Quote Originally Posted by lbarber
    Figured I give a quick update on what's been happening:

    School:

    Dropped 3 classes and replaced with online classes...

    I will now be getting out at about 10:30 A.M.

    This is being finalized tomorrow morning...

    Gym issue: Currently, this is what is preventing me from doing my program... I had just signed up at worlds gym about 1-2 months before jacob extended his hand to help me out... Again, thank you, and I will not let you, nor jon down with the log! I made a promise to keep to my word, and I will do exactly that!

    The new program I will be doing incorporates sprinting/medicine ball/plyo work, and I cannot perform these at my current gym...

    Only gym here in town that offers a place for me to implicate these exercises into my workout is kind of expensive: I think about 100 dollars a month, or close to that, more or less...

    Solution: I'm cashing in a few things, and giving my parents the first few months payments...

    Job lined up at 18 with pepsi... Have already been offered the job, but I'm not 18 yet, but in a couple of months, I will be.

    Once I get the job, I will be making the payments on the gym membership, which means, parents wouldn't have to pay a thing.

    Sounds good to me, but I shall find out tomorrow if I can go and sign up.

    One more thing: If I can't sign up yet, expect a workout update excluding some of the exercises for now... tty tomorrow, or later today since it's probably tomorrow where everyone else lives... anyways, ttyl

    Frank

    Use your head my friend...your success is not dependant on a gym membship.

  24. Don't worry about it usp, I'm going to tweak some things with the program, but other then that, I should be good to go. Instead of performing sprints on the ground, I'll do it on the treadmill: as far as medicine ball work is concerned, I'm not sure about these... I need a wall to throw against, and hmm... no where to throw in my gym, but I'll figure something out.

    Anyways, I spent quite of bit of time this week watching videos of olympic lifts, and I've been working on my form for hanging power snatches, side deadlifts, and hanging clean pulls, and feel my form is pretty solid on them! I'm going to have someone at the gym check my form, but other then that, should be good workout today, ttyl

    Frank
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