Adapt, Migrate, or Die: Dan's Sponsored Pro-Anabol + Jungle Warfare Log

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  1. New Member
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    Weight:
    155.8 lbs (+1.6 lbs since start)

    Off Day

    Weight up quite a bit, mostly from water. I decided to eat big last night. Ate a whole chicken (minus the skin), some granola, sesame sticks, plus some other stuff

    So far the JW lethargy hasn't been that bad. I didn't wake up to piss last night which is extremely unusual (the water retention probably helped there). When I woke up this morning I was feeling pretty sluggish until I ate breakfast. Since then I've been fine.

    Today's Diet
    Aiming for 3000 kcal but being flexible. May be a little higher.

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    Weight:
    158.4 lbs (+4.2 lbs since start)

    Weight shot up a lot today. I ate some junk food last night, the last for a long time.

    Today's Diet
    Will be 3300 kcal. From now on I'll be eating 3300 kcal on workout days and 2900 kcal on off days.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water


    Workout

    5 min warm up jog

    20 decline situps
    30 decline crunches

    Squats
    245x6
    245x6

    Rotary Calf
    180x7
    190x6
    (can do more, first time doing it in a while)

    Lying Leg Curl
    145x3
    140x3

    Leg Extensions
    150x6

    Flat Bench
    165x6
    165x6 (PR)

    Pull-ups
    BW x 6 (wide)
    BW x 7 (narrow)
    (weight belt still missing, grrrr)

    Hammer Strength Shrugs (standing)
    135x6
    135x6
    (first time doing these, could do more weight)

    Seated BB Press (behind neck)
    115x6
    115x6 (PR)

    EZ Bar Cable Curl
    90x6
    100x6

    Cable Pushdowns (Rope)
    80x6

    Ab Crunch Machine
    drop sets
    115x10
    110x15
    105x15
    100x15
    95x15


    Post-workout Nutrition / Supplementation
    40g dextrose
    1 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Strength
    [****-]
    Continues to improve. Hit some PRs today.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [****-]
    I continue to be amazed at how easily I get pumped now. One heavy set of 6 is all it takes. Lats and upper back are feeling awesome as I type this, pumped, hard, and tight!

    Recovery
    [***--]
    Some minor DOMS, not noticeable once I started lifting.

    Other Observations / Comments
    Good workout. I'm using a bit too much back in my squats but they're improving. I'm focusing hard on keeping as straight as possible but it isn't working well.

    EZ Cable curls were awesome. MUCH easier to keep proper form than regular BB curls. I'll probably be sticking with them for a while.

    I switched a few other exercises as well. I did rotary calves instead of standing raises because I maxed the standing machine out. I wanted to try the Hammer Strength shrugs to see how different they would be. I like them a lot. I don't need to use straps on them because it keeps hands facing in. I'm a bit short for it though, next time I'll have to find the block of wood.

    I decided to switch up WMS for dextrose. I started using WMS around the same time as PA and want to see if it made any difference vs PA's effects. I'll be sticking with dextrose through next week.
  3. New Member
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    Weight:
    156.6 lbs (+2.4 lbs since start)

    Off Day

    I was eating too much before. I'm not happy with how much fat I've gained. By cutting back my diet to just over maintenance I hope to eliminate further fat gains. After I'm done with JW I'll be cutting for a few weeks.

    This afternoon I decided to kill two birds with one stone. I went for a 20 min shirtless jog with tanning lotion on. When I got back I sweat was pouring off me so I don't know how much of the lotion actually stayed on but I did tan a little. It's so damned hot out, I wish I had AC

    Today's Diet
    Today will come around 2900 kcal.
    •   
       

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    Weight:
    157.0 lbs (+2.8 lbs since start)

    Last night I forgot to take JW until right before bed. I fell asleep right away but slept very lightly. I guess that's good though because rain woke me up at 2AM and my car windows were down. Ended up tossing and turning a bit later on in the night. I don't know if JW is to blame. I'll try taking it right before bed some other night. No lethargy upon waking in the morning.

    Today's Diet
    Today will be around 3200 kcal.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water


    Workout

    7 min warm up run

    30 decline situps
    20 pushups
    50 decline crunches

    Leg Press
    630x6
    630x6 (PR)

    Rotary Calf
    205x6
    205x6

    Barbell Shrugs
    320x6
    320x6

    Seated Dumbbell Press
    52.5x6
    52.5x6

    SLDL
    265x6
    265x6
    (Would have gone higher but back was a little sore. Will go up next time.)

    Incline DB Press
    70x5.5
    70x5

    Bent Rows
    180x6
    180x6 (PR)

    Cable Curl
    60x6

    Barbell Preacher Curls
    70x6

    Close Grip Bench
    115x7
    125x6

    Rope Crunch
    85x15
    85x15
    80x15


    Post-workout Nutrition / Supplementation
    40g dextrose
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Strength
    [****-]
    Strength was up again. Hit more PRs today.

    Stamina / Endurance
    [****-]
    Bit above average. Less rest needed.

    Energy / Focus
    [****-]
    Both a little higher today.

    Pumps / Vascularity
    [***--]
    Great just like they have been for the past week or 2.

    Recovery
    [**---]
    Back was sore from squats on Tuesday. I knew I was bending too much despite trying not to.

    Other Observations / Comments
    Pretty good workout, above average. Leg presses can go higher again next time. I'm liking cable curls a LOT more than DB curls. No wrist pain at all. I think I'm going to start doing wrist curls to bring up their strength.

    I have 2 weeks left to this cycle of HST. Full body workouts have been great for me but I want to switch it up. I've started planning my new workout. It will most likely be a 3 day on 1 off routine. I'll be hitting everything twice per week that way. Each day will be different exercises (eg leg day 1 will focus on quads, leg day 2 will focus on hams). I'll post more details when I come up with them
  5. Elite Member
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    Great Log so far DD! Nice work!
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    Weight:
    156.6 lbs (+2.4 lbs since start)

    Off Day

    Weight down slightly from yesterday. If weight drops again tomorrow I'll increase my off days to 3000 kcal and workout days to 3500 kcal.

    No lethargy today Only a few days left on PA. Full review with measurements and pictures will follow!

    Today's Diet
    Will be ~2900 kcal.
  7. New Member
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    Quote Originally Posted by thewilman View Post
    Great Log so far DD! Nice work!
    Thanks!
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    Have you noticed a difference in your between sets recovery?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  9. New Member
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    Weight:
    156.4 lbs (+2.2 lbs since start)

    Off Day

    Weight down again I'm bumping calories up starting today. On a positive note it seems that my stomach fat may have decreased. I'll know for sure when I do measurements on Tuesday for my final PA review. I can't believe it has been 4 weeks already!

    HST recommends eccentrics for the final 2 weeks but that's not doable for most exercises since I workout alone. Instead I'll be doing drop sets. I'm planning on doing one drop set per exercise consisting of 3-4 drops with minimal rest. I've never done them before so I'll see how that goes and take it from there.

    Today's Diet
    Going to a BBQ tonight. I adjusted the rest of my meals to leave 700 kcal available to hit 3000 kcal total for the day but I'll probably go a little over. No worries, need to makeup for the weight lost over the past few days.
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    Quote Originally Posted by Rodja View Post
    Have you noticed a difference in your between sets recovery?
    Not really. I only do 2 sets per exercise though so I have no idea if it helps with 3+ sets like most people do.
  11. New Member
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    Weight up from all the sodium in the junk I ate last night at the BBQ.

    Today's Diet
    Went to another BBQ today. I had a can of soda, the first in about a year. Overall today should be around the target of 3500 kcal.

    Pre-workout Nutrition / Supplementation

    [size=+1]T-45 min
    ~100mg caffeine

    T-15 min
    1 scoop Purple Wraath in 12-14oz water


    Workout

    HOLY SWOLE BATMAN! DROP SETS ROCK!

    5 min warm up jog

    30 decline situps
    20 pushups
    50 decline crunches

    Squats
    245x6
    225x6
    205x6
    185x6
    (20-30 sec rest, legs could have done more reps on the lower sets but my back was hurting a little)

    Rotary Calf
    205x7
    195x6
    175x6
    155x6
    (10-15 sec rest, first real calf pumps ever)

    Lying Leg Curl
    145x5.75 (PR)
    (didn't get the last one up high enough)

    Leg Extensions
    155x6 (PR)

    Flat Bench
    170x5.75 (didn't get the last one low enough) (PR)
    155x5.75 (last 2 didn't go low enough)
    145x6
    135x6
    (15-20 sec rest, arms crapped out before chest here)

    Pull-ups & Chins
    BW x 6 (wide pulls)
    BW x 6 (narrow chins)
    BW x 6 (narrow pulls)

    Shrugs
    315x6
    285x6
    255x6
    225x8
    (15-20 sec rest)

    Seated BB Press (behind neck)
    120x7 (PR)
    105x6
    95x6
    85x6

    EZ Cable Curl
    100x8 (PR)
    90x6
    80x6
    70x6
    (5-10 sec rest)

    Cable Pushdowns
    90x6
    70x6
    (5-10 sec rest)

    Ab Crunch Machine
    110x15
    100x15
    90x15
    90x15
    (10-20 sec rest)


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Strength
    [*****]
    Strength was way up for most exercises on the first set. Tons of PRs!

    Stamina / Endurance
    [****-]
    Almost five stars, way above normal. The caffeine probably played a part here.

    Energy / Focus
    [****-]
    Energy up. Caffeine helped here too but I was pretty pumped to be doing drop sets.

    Pumps / Vascularity
    [*****]
    2 words: calf pumps. Whole body was pumped.

    Recovery
    [**---]
    Lower back was sore and hurting a little. It got worse after squats but feels quite a bit better now.

    Other Observations / Comments
    Awesome workout, best in a long time! Drop sets were amazing. I was so pumped up by the end. My only complaint is that it took too long. It would be better if I was doing a split routine with less sets per workout.
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    Weight:
    159.0 lbs (+4.8 lbs since start)

    Off Day

    Today's the final day of Pro-Anabol. Final measurements, pictures, and review will follow tomorrow. Don't despair though, I still have 6 weeks of JW left. The log must go on!

    My calves have never been as sore as they are today. My traps and glutes are also sore but not that bad.

    Today's Diet
    Will be on target at 3000 kcal.
  13. Elite Member
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    Looking forward to seeing your review.
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    Weight:
    157.0 lbs (+2.8 lbs since start)

    My calves were so sore this morning. I wasn't sure if I was going to be able to work them today. Once I warmed them up they were ok.

    Today's Diet
    Will be around 3500 kcal.

    Pre-workout Nutrition / Supplementation

    T-45 min
    ~100mg caffeine

    T-15 min
    1 scoop Purple Wraath in 12-14oz water


    Workout (drop sets)

    3 min warm up jog

    30 decline situps
    20 pushups
    50 decline crunches

    Leg Press
    630x6
    590x6
    540x6
    490x6
    (15-30 sec rest)

    Rotary Calf
    210x6
    195x6
    175x6
    155x8
    (10-20 sec rest)

    Standing Hammer Strength Shrugs
    (weight per side)
    160x6
    145x6
    130x6
    115x8
    (10-15 sec rest)

    Seated Dumbbell Press
    52.5x8 (PR)
    45x6
    40x6
    35x6
    (15-25 sec rest)

    Incline DB Press
    70x6
    55x6
    47.5x7
    42.5x8
    (15-25 sec rest)

    Bent Rows
    175x6
    155x6
    135x8
    115x8
    (15-25 sec rest)

    Deadlift
    285x6
    275x6
    (Cut it short due to sore back, didn't want to risk injury. Legs could have done more weight.)

    Cable Curl
    65x6
    60x6
    55x6
    50x6
    (10-20 sec rest)

    EZ Bar Cable Pushdowns
    90x6
    80x6
    70x6
    (10-15 sec rest)

    Rope Crunch
    85x15
    75x15
    65x20
    (15-20 sec rest)


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Strength
    [****-]
    Strength increased in some body parts. Legs felt a little weak on the presses. Chest was stronger than last time.

    Stamina / Endurance
    [****-]
    Very good. I had no trouble pushing through the sets. Again, I'm sure the caffeine helped here. I'll be doing my next workout without it.

    Energy / Focus
    [****-]
    Same as stamina, a bit above average.

    Pumps / Vascularity
    [***--]
    I think I'm already losing PA's pump and fullness Everything felt good, just not as full and pumped as last workout.

    Recovery
    [**---]
    As mentioned above calves were very sore. I did have some other soreness but it was minor.

    Other Observations / Comments
    Overall a pretty good workout. Not as good as the last one though. PA is already wearing off

    Final Pro-Anabol review should be coming tonight!

    I already have my measurements and pics taken. I'm really impressed with some of the measurements!
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    Off Day

    Weight keeps bouncing all over the place. I may eat the same all next week to reestablish a base level.

    Soreness isn't as bad as I expected today. Calves are much better. Back is still a bit sore and tight though.

    Today's Diet
    Comes out to ~3030 kcal.
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    Weight:
    158.6 lbs (+4.4 lbs since start)

    Up to a few days ago I was eating 7 meals per day. Earlier this week I decided to switch to 6 meals to save time and effort. I've found that 6 meals works fine for off days but not so well for workout days. Since my PWO shake has doesn't have as many calories as a normal meal I'd have to compensate by making the rest of my meals much larger. It works better to have 7 meals. So from now on 6 meals on off days, 7 meals on workout days.

    Today's Diet
    Should be 3500 kcal.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water[/size]

    Workout (drop sets)

    5 min warm up jog

    30 decline situps
    20 pushups
    50 decline crunches

    Squats
    255x6
    235x6
    215x6
    (20-30 sec rest. Decided to do only 3 sets since back was sore.)

    Rotary Calf
    215x6
    195x6
    175x8
    160x8
    (10-15 sec rest)

    Lying Leg Curl
    145x5.9
    (So close to getting the last one all the way up.)

    Leg Extensions
    160x6 (PR)

    Flat Bench
    170x5.9 (didn't get the last one low enough, close though)
    155x6
    145x6
    135x6
    (15-20 sec rest, triceps were the limit today)

    Pull-ups & Chins
    BW x 6 (wide pulls)
    BW x 6 (narrow chins)
    BW x 6 (narrow pulls)

    Shrugs
    320x6
    285x6
    255x8
    225x8
    (15-20 sec rest)

    Seated BB Press (behind neck)
    125x7 (PR)
    115x6
    105x6
    95x6

    EZ Cable Curl
    110x7 (PR)
    100x6
    90x6
    80x6
    (5-15 sec rest)

    Lying Tricep Extensions
    80x6

    Ab Crunch Machine
    115x15
    110x15
    100x15
    90x15
    (10-20 sec rest)


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Strength
    [***--]
    I hit some PRs but didn't really feel stronger.

    Stamina / Endurance
    [****-]
    Surprisingly good considering I didn't take any caffeine. Almost as good as last workout.

    Energy / Focus
    [***--]
    About average.

    Pumps / Vascularity
    [***--]
    Fullness was pretty good but pumps weren't. Chest and delts were pumped, rest of my body really wasn't.

    Recovery
    [***--]
    Very little DOMS. A little in my calves and back.

    Other Observations / Comments
    Lower back was feeling pretty weak and sore so I only did 3 sets of squats. Otherwise felt pretty good.

    I went to put on one of my button up silk shirts and realized it's too small across the chest! Most of my clothing is getting a little tight on me, I really need a new wardrobe
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    Off Day

    For some reason I felt really good today. Very upbeat and a little aggressive in a good way. I found another shirt that doesn't fit me. My wardrobe keeps getting smaller.

    Feeling some slight pain in my knees when standing up. Very minor but unusual for me. I never have joint pain.

    One more week of drop sets then switching to the new routine. It's going to be 3 on, 1 off. I'm going to plan it out tonight and tomorrow.

    Today's Diet
    FitDay says 3005 kcal.
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    Fantastic log - very interested to see how things go - keep it up.

    Alot of people seem to have the acne/skin issues with the ALRI stack (and others I'm sure) - I'm on week 3 of the EVO Stack (JW/BAM) at the moment and it seems taking a shower pre and post workout helped to clear things up. For me at least.

    Again great read so far!!!
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    Weight:
    159.0 lbs (+4.8 lbs since start)

    Off Day

    I slept well last night, JW had no impact. I felt slightly dehydrated when I woke up and had a very slight headache but it went away in minutes.

    Going to a car show tomorrow with my Porsche 944. Hoping to sell it. Instead of doing cardio this afternoon I cleaned my car. Still have a bit more to do.

    Today's Diet
    FitDay says 3035 kcal.
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    Quote Originally Posted by DefTek View Post
    Fantastic log - very interested to see how things go - keep it up.

    Alot of people seem to have the acne/skin issues with the ALRI stack (and others I'm sure) - I'm on week 3 of the EVO Stack (JW/BAM) at the moment and it seems taking a shower pre and post workout helped to clear things up. For me at least.

    Again great read so far!!!
    Thanks for the complement and the tip. I still have body acne as I mentioned before and few zits on my face. Acne never bothered me that much though, I don't really worry about it. I'm sure if I showered twice a day and exfoliated more often I could get rid of it but I don't care enough to put the effort in
  22. New Member
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    Weight:
    157.8 lbs (+3.6 lbs since start)

    More weight fluctuation. I don't think I had as much sodium as normal yesterday.

    Today's Diet
    Unknown but in the 3500 kcal range. I ate a gyro with fries for lunch at a greek restaurant.

    Pre-workout Nutrition / Supplementation

    T-60 min
    1 cap Neogenix Velocity XT (stim)

    T-15 min
    1 scoop Purple Wraath in 12-14oz water[/size]

    Workout (drop sets)

    4 min warm up jog

    30 decline situps
    20 pushups
    50 decline crunches

    Leg Press
    630x7 (PR)
    490x10

    Rotary Calf
    220x6
    180x10

    BB Shrugs
    325x7 (PR)
    275x10

    Seated Dumbbell Press
    55x6 (PR)
    45x6

    SLDL
    275x6
    225x8

    Dips
    BW+90x3.5
    BW+70x6

    Bent Rows
    185x6 (PR)
    145x9

    Cable Curl
    70x6
    55x8

    Close Bench
    135x8 (PR)

    Rope Crunch
    85x15
    75x15
    70x15


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate

    Other Observations / Comments
    Normally I put comments at the end but I feel I need them here. Today was strange. I normally workout in the morning. Due to the car show I went to I ended up going around 4:30 PM. I wasn't really feeling it when I left and thought it wasn't going to be a good workout. I had eaten a large meal a few hours before and a small one an hour before and just felt physically sluggish. As I started working out I began feeling a bit better. From the very first set of leg presses I felt a lot stronger today. I still didn't feel 100% there but I knew my muscles were into it. I hit a bunch of PRs and felt a lot stronger. Due to the number of changes today (large fat meal, evening workout, stim) I can't speculate at the cause of the sudden increase.

    I also decided to decrease the total number of sets. Last week's 4 drop sets per exercise was making me spend too much time in the gym and pushed me to the brink of overtraining. This week I'm doing a single drop set about 30 sec after the first. The goal is to drop the weight more and max out with higher reps.

    Strength
    [*****]
    Way up! Even though I hit PRs I felt I could have done more weight on most exercises.

    Stamina / Endurance
    [****-]
    Little above average. Could be due to the stim.

    Energy / Focus
    [***--]
    Going to call it average. Focus wasn't there for the first half but when I realized I was feeling very strong focus increased.

    Pumps / Vascularity
    [***--]
    Biceps, hams, and glutes felt great. Rest didn't feel as hard and pumped as with PA.

    Recovery
    [***--]
    Had some DOMS yesterday but not enough today to make note of it.
  23. Advanced Member
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    Why are you only doing 2 sets on most exercises? If you want to get bigger, you must get stronger. Do sets of 3 or even 2 reps, but do a lot of those sets. 10 sets of 3 is a favorite of many who decide to go heavy but still cause hypertrophy.

    You might even see yourself get stronger through repetition and motor pattern efficiency.
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    4-6 has been shown to be the best for strength and hypertrophy. Also, I don't have a spotter so there's no way I could go heavier.
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    Weight:
    158.6 lbs (+4.4 lbs since start)

    Off Day

    Weight has been pretty sideways for a while now. I'm going to add 100 kcal per day starting tomorrow. Off days will be 3100 kcal, workout days 3600 kcal.

    I'm trying to decide on my new workout. I've come up with two options. The first is a full body workout on Saturday (8-10 reps), Sundays and Fridays off, and split workout (6 reps) for the remaining 4 days. The other workout is a 3 day split (6 reps) with every 4th day off. I'm open to feedback on this.

    Today's Diet
    About 3000 kcal.
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    Weight:
    158.4 lbs (+4.2 lbs since start)

    Today's Diet
    First day with 100 kcal increase, will be about 3600 kcal.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water[/size]

    Workout (drop sets)

    5 min warm up jog

    30 decline situps
    50 decline crunches
    20 pushups

    Squats
    255x6
    185x10

    Rotary Calf
    225x6 (PR)
    180x10

    Lying Leg Curl
    145x6

    Leg Extensions
    160x6

    Flat Bench
    170x6 (finally got the last rep all the way down! Up to 175 next time.)
    135x9 (PR)

    Pull-ups
    BW+10 x 6 (wide)
    BW+10 x 6 (narrow)
    Weight belt is finally back, along with a new one.

    Shrugs
    325x8 (PR)
    275x10 (PR)

    Seated BB Press (behind neck)
    125x8 (PR)
    95x10

    EZ Cable Curl
    115x8 (PR)
    95x8

    Lying Tricep Extensions
    90x6 (PR)

    Ab Crunch Machine
    115x15
    100x15
    90x15


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [*****]
    Something is going on here Strength was up a lot again, tons of PRs.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [***--]
    Some upper body pumps and fullness but not like with Pro-Anabol

    Recovery
    [***--]
    Little bit of DOMS in hams and delts but pretty minor.

    Other Observations / Comments
    Wow, strength was through the roof on some exercises. Everyone says JW comes on strong around the 3 week mark. I'm around 3.5 weeks so that could be the culprit. If this keeps up I'll reach my major lifting goals in no time.
  27. New Member
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    Off Day

    Everything is going well. So far the only side I've noticed from JW is increased acne, which carried over from Pro-Anabol. No loss of libido, testicular shrinkage, or any of that.

    I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.

    Today's Diet
    About 3100 kcal, right where it should be.
  28. Elite Member
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    Quote Originally Posted by DriverDan View Post

    Weight:
    158.8 lbs (+4.6 lbs since start)

    Off Day

    Everything is going well. So far the only side I've noticed from JW is increased acne, which carried over from Pro-Anabol. No loss of libido, testicular shrinkage, or any of that.

    I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.

    Today's Diet
    About 3100 kcal, right where it should be.
    Good Luck w/ that Dan. There is a thread discussing diff PT certs somewhere .
  29. Advanced Member
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    Quote Originally Posted by dhuge67 View Post
    Why are you only doing 2 sets on most exercises? If you want to get bigger, you must get stronger. Do sets of 3 or even 2 reps, but do a lot of those sets. 10 sets of 3 is a favorite of many who decide to go heavy but still cause hypertrophy.

    You might even see yourself get stronger through repetition and motor pattern efficiency.
    I think you could agree that my back (as seen in the avatar) is pretty big. It was achieved with no supplementation besides food and pull ups. Heavy weighted pull ups and chest supported rows. I think you need to reevaluate your program and diet plan, if you're already banking on ALRI to solve your weight gaining issues.

    Build a big base with the compound lifts. Have a deadlift and assistance exercise day. Squat and assistance exercise day. Bench and assistance exercise day. Maybe an overhead press and vertical pull (pull up) day.

    Do 5x5 on the main lifts. Start at 70% of your 1RM. It will feel easy. Each week add 2.5% to each lift. Once it gets too hard to do all 5 sets at the weight, drop to 5x3. Once adding weight to that becomes to hard, test your 1RM again, and repeat the process over again.

    This can continue for many years.

    You will grow more in size and strength than you thought possible.

    Also, perform grip work 2 times a week. It's sort of the dirty little secret of the bodybuilding/strength training world; it can do a whole lot for your aesthetics and it will drive up your strength, as if you were on real gear. Once you have a few months of grip training behind you, you'll see your lifts climb at abnormal rates. It's part of the reason I can pull 400+ lbs (more than a double body weight deadlift).

    I wouldn't use the supps I use unless I knew how to properly train. I am not naive enough to think that I can use Havoc and curls to get the physique I want. Get strong, build up your power base, get fancy later.

    My 2¢.
  30. Elite Member
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    Quote Originally Posted by DriverDan View Post

    I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.
    .
    Good Luck w/ that Dan. There is a thread discussing diff PT certs here----->>> I know we have a few personal trainers on the board...
  31. New Member
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    No change in weight. Looks like 3100 kcal on an off day is about right.

    Today's workout was disappointing when it should have been excellent. I didn't have any clean towels this morning so I decided to workout in the afternoon. By the time I got to the gym I was pumped and felt like it was going to be a great workout. The first few exercises went great, I hit some PRs. Then disaster! I was doing shrugs and on my 5th rep I felt something pop about half way between my sternum and the bottom of my rips on on the right. I'm not sure what it was. It doesn't seem to be my abs as I can flex them without pain. It may be connective tissue. Anyway, I was going to leave the gym after that but it didn't hurt much. Instead I did some light machine work just to use all of my muscles. Pain has increased since then but still isn't bad. I'm glad it happened today since I now have 2 off days. Hopefully it will be better by Sunday.

    Today's Diet
    Decided to drop to 3500 kcal from 3600 kcal since my workout was short.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water[/size]

    Workout (drop sets)

    4 min warm up jog

    I was so pumped to lift forgot to do warmup situps, crunches, and pushups. This probably contributed to my injury. I still did my normal 2-3 set warmups on the first 3 exercises, including shrugs.

    Leg Press
    650x7 (PR)
    600x8

    Donkey Calf
    360x6
    270x9

    BB Shrugs
    335x5 then POP (PR, would have hit 6)

    From here I did light sets on machines, no where near maxing on most.

    Seated Leg Curl
    130x8

    Seated Chest Press
    90x8

    Lat Raise Machine
    90x8

    Rear Pec Deck
    5 plates x 10

    Row Machine
    90x12

    Curl Machine (1 arm)
    35x7 (left)
    35x8 (right)
    (Right is lagging so I did an extra rep)


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [*****]
    I felt like I could move mountains. Leg presses were the best ever. I think I could have kept going but didn't.

    Stamina / Endurance
    [****-]
    A bit above average. Probably due to the strength increases and being pumped up about the workout.

    Energy / Focus
    [****-]
    Focus was great. I was really concentrating on everything. A split second before I felt the pop I could tell something wasn't right but it was too quick to do anything.

    Pumps / Vascularity
    [****-]
    Even pumps were feeling good. Legs were rock hard.

    Recovery
    [***--]
    No DOMS.

    Other Observations / Comments
    I'm so disappointed that I got injured. It was going to be an amazing workout and I blew it Now I can't wait to see how my new routine will go. I haven't decided on the exact exercises yet, I'll post them today or tomorrow.
  32. New Member
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    Quote Originally Posted by dhuge67 View Post
    I think you could agree that my back (as seen in the avatar) is pretty big. It was achieved with no supplementation besides food and pull ups. Heavy weighted pull ups and chest supported rows. I think you need to reevaluate your program and diet plan, if you're already banking on ALRI to solve your weight gaining issues.
    Huh? I gained additional fat from eating too much. The solution is eating less. I've been playing with my calories to find the ideal level for minimal fat gain. It has nothing to do with ALRI or their products.

    Build a big base with the compound lifts. Have a deadlift and assistance exercise day. Squat and assistance exercise day. Bench and assistance exercise day. Maybe an overhead press and vertical pull (pull up) day.

    Do 5x5 on the main lifts. Start at 70% of your 1RM. It will feel easy. Each week add 2.5% to each lift. Once it gets too hard to do all 5 sets at the weight, drop to 5x3. Once adding weight to that becomes to hard, test your 1RM again, and repeat the process over again.

    This can continue for many years.

    You will grow more in size and strength than you thought possible.

    Also, perform grip work 2 times a week. It's sort of the dirty little secret of the bodybuilding/strength training world; it can do a whole lot for your aesthetics and it will drive up your strength, as if you were on real gear. Once you have a few months of grip training behind you, you'll see your lifts climb at abnormal rates. It's part of the reason I can pull 400+ lbs (more than a double body weight deadlift).

    I wouldn't use the supps I use unless I knew how to properly train. I am not naive enough to think that I can use Havoc and curls to get the physique I want. Get strong, build up your power base, get fancy later.

    My 2¢.
    Thanks for your input. The routine I was following, HST, has a lot of scientific backing to it. I actually reviewed as much of their references as possible to get a better understanding of it. My statement before about 4-6 reps being optimal is based on scientific research I've read. I have no doubt that you can still grow well with more or less reps. It's just that 4-6 reps has been shown to be optimal.

    If you have any scientific references for your point of view I'd love to read them. I'm always looking to learn.

    I have no idea what my max DL is since I never do 1RMs but I'm sure it's more than double my body weight.

    You're right that supplements do not replace proper training and diet, they supplement it. I like to think I'm fairly knowledgeable about proper diet, training and supplementation. If you take a look at my last measurements as noted in my final PA review you'll see I put on over an inch around my chest and shoulders, a half an inch on my left arm, and everything else went up significantly. That was in 30 days. PA helped, but if my routine sucked and I didn't eat well those results would have never happened.
  33. New Member
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    Jeremy Thomas
    1968-2007


    Today's entry is dedicated to a friend of mine who passed away yesterday from a heart condition. Jeremy was a member of our local car forum. He was an outstanding person, always going out of his way to help others. His first child was born about two weeks ago and will now grow up without the superb father Jeremy would have been. That picture represents him perfectly, he always had a smile on his face. I'm not an emotional person but was on the brink of tears when I heard the news.

    You will be dearly missed Jeremy, may you rest in peace.


    Weight:
    159.0 lbs (+4.8 lbs since start)

    Off Day

    Weight up slightly. Looks like my current caloric intake is right.

    The injury is feeling a lot better. Still some pain but it's not bad. Should be good enough on Sunday to lift with care.

    Today's Diet
    Should be 3100 kcal.
  34. Elite Member
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    I'm very sorry for your loss DD.
  35. Diamond Member
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    havent checked on your log for a while. as expected very informative and detail oriented. looks to me like you got it right.
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    Weight:
    158.8 lbs (+4.6 lbs since start)

    Off Day

    Sorry for the delay in yesterday's post. Not a whole lot to report. Injury improved again. Spent a lot of time watching NASM study CDs. When I woke up I felt thirsty and a little dehydrated.

    On Friday my diet was off a little. I had some really good lasagna at a restaurant and skipped meal 6. Total calories were on target though.

    I finished developing my new workout. Since I am logging a product I didn't want to make any radical changes. I kept most of the same exercises, it's now split over 3 days instead. I'm keeping some sub-splits as well, like focusing on quads one leg day and hams/glutes on the other. Total sets per muscle group have increased over a 7 day period. Most groups were 6 sets before, now they're 8. Legs increased from 12 sets to 14. This is a tentative plan and is subject to change if I feel the need.

    Day 1 - Chest, Bis, Tris, Forearms
    Incline Bench x2
    Flat DB Bench x2

    Close Bench x2
    Pushdowns x1

    EZ Bar Curl x2
    Cable Curl x2

    Wrist Curl x1
    Reverse Wrist Curl x1

    Day 2 - Legs, Calves, Abs
    Squat x3
    DB Lunge x2
    Leg Extension x2

    Rotary Calf x2
    Seated Calf x2

    Ab Crunch Machine x3
    Weighted Ball Crunches x2

    Day 3 - Shoulders, Upper Back, Traps
    Seated DB Press x2
    Bent Over Lat Raises x2
    Chins x2
    Bent Over Rows x2
    BB Shrugs x2
    DB Shrugs x2

    Day 4 - OFF DAY

    Day 5 - Chest, Bis, Tris, Forearms
    Incline DB Press x2
    Bench x2

    Dips x2
    Lying Tri Ext x1

    DB Curl x2
    EZ Bar Preacher Curl x2

    DB Wrist Curls x1
    DB Reverse Wrist Curls x1

    Day 6 - Legs, Calves, Abs
    Leg Press x3
    Deadlifts x2
    Prone Leg Curls x2

    Rotary Calf x2
    Donkey Calf x2

    Cable Crunches x3
    Weighted Decline Crunches x2

    Day 7 - Shoulders, Upper Back, Traps
    Seated BB Press x2
    Standing Lat Raises x2

    Pulldowns x2
    Seated Rows x2

    Behind Back BB Shrugs x2
    Hammer Strength Shrugs x2

    Day 7 - OFF DAY

    ...and repeat

    Today's Diet
    One of my roommates brought home some really good BBQ chicken that I couldn't pass up. Total calories were higher than normal but not crazy. Probably in the mid to upper 3000 range.
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    Weight:
    161.0 lbs (+6.8 lbs since start)

    Wow, large weight gain yesterday. Broke through 160 lbs too! Unfortunately my waist has increased in size as well

    I'm working out in the afternoon instead of this morning to give my injury a little more time. I'll be taking it easier than normal to make sure I don't exacerbate it. Instead of 6 reps I'm shooting for the 8-10 range. I may switch a few exercises as well to limit the use of my core.

    Today's Diet
    Should be 3600 kcal.
  38. Advanced Member
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    Hi DD,
    Great log so far. I was looking at your workout routine and was curious how your strength was progressing overall? I've yet to try such a low rep scheme, how are you liking it?
  39. New Member
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    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water[/size]

    Workout

    7 min warm up walk

    50 decline crunches
    20 pushups

    Incline Bench
    155x6
    155x5.5

    DB Bench
    65x6
    65x6

    Close Grip Bench
    135x6
    135x6

    BB Curl
    80x6
    (hurt a little so switched to preachers for more core support)

    Preacher Curl
    50x10

    Cable Pushdowns
    75x10

    Cable Curls
    60x6
    45x8


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    13g hydrolyzed whey (yields 10g protein)
    12g hydrolyzed casein (yields 10g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [**---]
    Felt very weak, don't know what was going on.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [***--]
    Bis were pumped, chest not as much.

    Recovery
    [**---]
    Whole body felt a bit sore.

    Other Observations / Comments
    Today was the worst workout since I started this log. I don't why but I felt so weak. I intended to hit the 8-10 rep range but was only pushing 6 reps on a lot of exercises. The good news is that there wasn't a lot of pain. Not sure how tomorrow will be, I may have to do something instead of squats.
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    Quote Originally Posted by whatastud08 View Post
    Hi DD,
    Great log so far. I was looking at your workout routine and was curious how your strength was progressing overall? I've yet to try such a low rep scheme, how are you liking it?
    I love the full body workouts! You're still doing the same number of sets per week but less per muscle group each day. If you're pushing hard you will start over training at 8-12 weeks, so time off is required. That's the only reason why I switched up to a 3 on 1 off split, to allow more recovery time. I'm not taking a week off in the middle of the log
  

  
 

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