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

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  1. New Member
    DriverDan's Avatar
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    Mar 2007
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    13.39%


    Weight:
    161.0 lbs (+6.8 lbs since start)

    Same weight as yesterday.

    Today's Diet
    Will be 3600 kcal.

    Pre-workout Nutrition / Supplementation

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

    Workout

    7 min warm up jog

    30 decline situps
    40 decline crunches
    20 decline twist crunches
    5 pushups

    Squats
    235x8
    235x7
    235x6
    (bending too far over)

    Rotary Calf
    225x6
    225x6

    Leg Extensions
    165x6
    165x6

    Seated Calf
    205x6
    180x6

    DB Lunges
    50x10
    50x10

    Ab Crunch Machine
    85x20
    100x15


    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
    [***--]
    Back to normal.

    Stamina / Endurance
    [**---]
    Seemed a bit below average. I was breathing pretty heavy between most sets.

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [***--]
    Leg day = no pumps. They're feeling pretty hard though.

    Recovery
    [***--]
    No DOMS from yesterday.

    Other Observations / Comments
    Felt much better in the gym today. Pain is almost completely gone and doesn't seem to interfere at all. Squats have been killing my back lately. I bend over too far no matter what weight I use even though I focus on keeping it straight. Not sure what to do about it. I haven't done any lunges in a LONG time so they felt great. Should really help my secondary muscles improve.

  2. New Member
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    Weight:
    160.8 lbs (+6.6 lbs since start)

    Slight weight decrease. I'm surprised it didn't drop more yesterday or today since it jumped a lot a few days ago.

    Today's Diet
    Will be 3600 kcal.

    Pre-workout Nutrition / Supplementation

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

    Workout

    7 min warm up jog

    20 decline situps
    20 decline crunches

    Seated DB Press
    55x6
    55x6

    Rear Lat Raises
    15x8
    15x8

    Chins
    BW x 7 (narrow)
    BW x 6 (wide)

    Bent Over Rows
    135x9
    135x10

    Seated Hammer Strength Shrugs
    (weight per side)
    90x8
    70x13

    BB Shrugs
    135x20
    135x20


    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
    [***--]
    No real increases, but hard to tell since I did higher reps.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [****-]
    Improved.

    Recovery
    [***--]
    Lower back a little sore but not enough to count it.

    Other Observations / Comments
    Feeling almost healed when not exercising, but still feeling pain when using core muscles during workout. Went VERY light on shrugs since anything heavier resulted in pain. I'm pretty weak on the rear lat raises but damn they felt great. I was being very strict on my form, straight arms all the way in both directions.

    As mentioned at the beginning of this log I planned on bulking for 4 weeks then cutting for 1 week. Next week is a cut week. Last cut week I ate at maintenance to attempt some recomp. This coming week is going to be an all out cut. I've put on way too much fat and need to get rid of some. I'm also interested in seeing what JW is like with severely reduced calories and a targeted keto diet (TKD). I'll be switching over to TKD in a few days but won't be dropping calories until Saturday. Full details to follow.
  3. New Member
    DriverDan's Avatar
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    33
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    190
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    13.39%


    Weight:
    161.4 lbs (+7.2 lbs since start)

    Off Day

    Sizable weight increase overnight.

    I've been accomplishing very little lately so 2 days ago I started writing down my daily accomplishments in my dream journal. I only write things I don't do every day. Then something happened last night and this morning, like everything just clicked and I knew what I needed to do. It came to me that I need to get a website back up that I bought a while ago. It's a site that sells a unique ebook about credit repair. I bought it for a pretty penny and then never did anything with it. But suddenly last night I knew I needed to get it up again. When I checked the domain I found I had 1 day left to renew it before it went to auction Talk about perfect timing. Then today everything seemed to come together. I even thought up a new website that I think will be GREAT, directly related to supplements. It probably won't be up before this log is done but keep watching

    I realize that doesn't have much to do with JW, but I felt it needed to be discussed. While my training and diet have been on the rest of my life hasn't. I don't know why but all of a sudden I have these great ideas again.

    Back to bodybuilding, my traps were a bit sore when I woke up this morning. That NEVER happens. Then again, I never do 20 reps. I think my body is going to like the new routine

    Today's Diet
    ~3100 kcal.
    •   
       

  4. New Member
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    Weight:
    161.0 lbs (+6.8 lbs since start)

    Got a free birthday shake at the gym today (not PWO, later in the afternoon). That and the bottle of Propadrol solomon sent made me happy

    Today's Diet
    With the decrease in total workout time I decided to drop my daily calories to 3500. Today the first 3 meals had carbs, the rest of the day will have minimal carbs.

    Pre-workout Nutrition / Supplementation

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

    Workout

    7 min warm up jog

    20 decline crunches
    20 decline twist crunches
    20 pushups

    Dips
    BWx15
    +55x6
    +55x5

    Incline DB Bench
    65x6
    65x4

    Flat Bench
    175x2
    165x3
    155x6

    DB Curls
    45x6
    45x6

    Preacher Curls
    60x10
    80x6

    Lying Tricep Extensions
    80x7
    90x6

    DB Wrist Curls
    30x8

    DB Side Wrist Curls
    20x6


    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
    [***--]
    Mixed. Chest was weak, bis and tris felt good. Went lower on the DB curls but kept the form more strict.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [***--]
    Bis were pretty pumped, chest felt ok but no pumps.

    Recovery
    [***--]
    No DOMS

    Other Observations / Comments
    Chest felt pretty weak today, not sure why. I think my body isn't used to so many sets on a single body part. That's a good thing though, I should get some nice results.

    I previously said I'd be going low carb today but realized that I won't be cutting until Sunday. I decided to make my first 3 meals "normal" then the remaining 4 low carb. Tomorrow and Saturday will be low carb but will still be ~3500 kcal.

    I'm liking that my time in the gym has been significantly decreased. I think I'd rather do 6 shorter days per week then 3 long days.
  5. Elite Member
    thewilman's Avatar
    Stats
    5'9"  165 lbs.
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    Achievements Activity ProPosting ProPosting Authority

    Happy Birthday Dan!
  6. New Member
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    Weight:
    160.6 lbs (+6.4 lbs since start)

    It looks like I wasn't as healed as I thought. I was on my second set of leg presses when POP! Same thing as last week

    I'll be going light for a while, probably 2 weeks. I'm not going to lift heavy again until it is completely healed. I'm pissed about that since strength is really improving (see below) but what else can I do?

    JW Updates
    I haven't commented specifically about JW in a while so here's an update. I've noticed increased shedding. I accepted that I'm going to go bald a long time ago so this doesn't necessarily bother me. My Mom's father lost all of his hair young so I know what I have to look forward to. Just something to watch for. Back acne has decreased from when I was using PA. There's still some there, just not as much. Still a lot of acne on my shoulders and some on my chest and face. Strength seems to be improving pretty rapidly, although with this damned injury it's hard to take full advantage of that. I'm not feeling any other reported sides, such as lethargy or effect on libido.

    Today's Diet
    Should be around 3500 kcal but may be a little under. I'm not tracking it 100% today, just keeping a close eye on it.

    Pre-workout Nutrition / Supplementation

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

    Workout

    7 min warm up jog

    30 decline situps
    30 decline crunches
    20 decline twist crunches
    5 pushups

    Leg Press
    670x7
    690x4 then POP
    (Was well on my way to hitting at least 6 reps, very good PR for me)

    Donkey Calf
    360x8
    360x8

    Seated Leg Curls
    145x6
    145x6

    Rotary Calf
    225x6
    225x6

    Leg Extensions
    170x6 (PR)
    170x4


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


    Strength
    [****-]
    Excellent! I know I could have hit over 700x6 on leg presses which is a huge increase. When I started JW I was doing 580x8.

    Stamina / Endurance
    [***--]
    Average

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [**---]
    Since I did fewer sets then planned my legs weren't even as hard as they should have been. Oh well...

    Recovery
    [***--]
    No DOMS

    Other Observations / Comments
    I'm really psyched with the increase on leg presses. I'm just so disappointed that I won't be able to see how high I can go for a while.

    I took some time looking over a calender to get a rough plan for the next 8 months. I'll probably be doing a 6 week PH cycle in Sept, then an 8 week in December (if I have the money). Then for my first contest in March I'll be using Pro-Anabol again. I may try some other stuff during the time in between PH cycles.
  7. New Member
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    Weight:
    157.6 lbs (+3.4 lbs since start)

    Sorry about missing yesterday's update, I was pretty busy. I had trouble sleeping that night, the pain from my injury kept me up. It was supposed to be a back and shoulder workout day but I skipped it because I didn't want to exacerbate the injury.

    I decided to start the cut on Saturday. I'll be using EC. EC does absolutely nothing for my strength (I've compared workouts before) so it shouldn't have any impact on my JW results.

    Today's Diet
    Was ~1800 kcal, high fat & protein and very low carbs.
  8. New Member
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    Weight:
    156.2 lbs (+2.2 lbs since start)

    Off Day

    Big weight drop from low carbs. I'm sure a lot of it will come back next week. My goal is to lose at least 2.5-3 lbs of fat this week with no muscle or strength loss.

    Much less pain today. Should be good to go tomorrow, low weight high reps (10+).

    Journey to CPT Update: I finished watching the NASM study CDs yesterday. They were the 2004 edition but you can't complain about free Most of it was good but the nutrition presentation was horrible, I was picking out mistakes left and right. I want to go for the NSCA-CPT so I'll be buying their book this week. I feel pretty comfortable with my knowledge but still need some work. I want to learn the name of every muscle. I also need to get my CPR certification, I haven't had it since high school.

    This week's diet will be very low, in the 1200-1500 range. I'm keeping protein at 220g per day and adjusting carbs and fat. If it has a negative impact on my workout I'll increase the calories. I'm not willing to sacrifice strength.

    Today's Diet
    Will be around 1250 kcal.
  9. New Member
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    Weight:
    154.2 lbs (+0.2 lbs since start)

    Not sure about this weight, I may have remembered it wrong. May have been 156.4. We'll see tomorrow.

    Last night I realized I made a stupid math error. I was going to do 2g of protein per lb, for some reason thinking that 160 X 2 = 220. Duh, it's 320. So I changed my mind, instead I'll be eating close to 1.5g per lb of protein, in the 220-240g range.

    Yesterday's total came in around 1400 kcal.

    Today's Diet
    Not sure exactly what it'll be yet, I think ~1600 kcal. Today's carbs will be a little over 100g including fiber, net carbs will probably be around 80g.

    I haven't been very specific about my diet. Right now it mainly consists of chicken, eggs, MPI, cheese, fiber sources, and greens.

    Pre-workout Nutrition / Supplementation

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

    I made a mistake here. I was going to eat half a banana beforehand for some carbs but forgot. It impacted my workout, see comments below.


    Workout

    8 min warm up jog, 0.75 miles

    20 decline crunches
    20 pushups

    Incline Bench
    135x10
    135x8
    Tris were the limiting factor here, chest could have kept going.

    DB Bench
    52.5x7
    52.5x8
    Same thing again, tris crapped out.

    Close Grip Bench
    95x10
    95x10
    Burned out from low carbs, had the strength but not the energy to keep going.

    Preacher Curl
    65x15
    70x10
    Switched out standing BB curl for preachers to limit impact on core.

    Cable Curls
    45x12 (left) 45x14 (right)
    45x10 (left) 45x12 (right)
    Right is lagging so did a few extra reps after a brief pause.

    Cable Pushdowns
    75x10

    BB Wrist Curl
    50x15

    BB Reverse Wrist Curl
    40x7


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


    Strength
    [*****]
    Yeah buddy! Strength was way up today. On Thursday I did 60x10 preacher curls, today (4 days later) 65x15 and 70x10. The 65 felt like nothing, my arms burned out due to lack of carbs not strength. I felt like I could have done a ton more reps if I had the glycogen.

    Stamina / Endurance
    [**---]
    Forgot preworkout carbs and felt it. The chest exercises suffered as a result. My tris were getting burned out.

    Energy / Focus
    [****-]
    Up thanks to EC.

    Pumps / Vascularity
    [*****]
    Best arm pumps I've ever had on low carbs, almost to the point of hurting.

    Recovery
    [***--]
    No DOMS

    Other Observations / Comments
    Pretty kick ass workout despite burning out from low carbs. We'll see how tomorrow goes with some preworkout carbs. If that doesn't help I may end this cut a few days early. I want to take every advantage of the strength increases JW is giving me.

    Progress Comments: This is a general overview of how my body is coming along. This is more for myself to document my progress but is relevant to the log. With my goal of doing my first competition in March I have to make sure I'm progressing. I still have a lot of muscle to put on

    Quads: In the past few days separation of my quads has gotten a lot better. They were holding water or fat and these few cut days have helped bring them out. I was worried about their lack of progress but now I think there was water/fat hiding them. From what I now see I'm happy with how they're coming. They still have a long way to go before I'm happy with them.
    Hams: Progressing nicely, should be in good shape by March.
    Glutes: Also coming along well, these are low on my list of concerns.
    Calves: Seem to be progressing along with legs.
    Arms: VERY happy with how they've been coming along. Still need a lot more size but they've exploded since I started this log.
    Shoulders: Same as arms, massive progress since this log started.
    Chest: Pecs aren't progressing as much as I'd like. Clavicular and sternocostal heads need the most work. I always seem to burn out my tris before my chest gets enough work. I think I need to start doing flys.
    Traps: I've been happy with my upper traps for a while although they continue to progress. I've seen a very nice improvement in my mid and lower traps since starting this log. Lower traps were lagging before and have been catching up.
    Lats & Back: Very happy with how my lats are progressing. Since starting this log I've added some nice width and size. Teres' have grown significantly. Erector spinae has grown as well.

    JW Observations: Wow, strength has been going up significantly since last week. I strongly advise anyone who's going to run JW to do 8 weeks. I feel the best workouts have been after I finished the first bottle and they just keep getting better. IMO a 4 week cycle is cutting yourself short, almost not worth doing. I can't wait to see where I am when this log is done!
  10. New Member
    DriverDan's Avatar
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    Mar 2007
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    33
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    190
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    12
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    13.39%


    Weight:
    153.2 lbs (-0.8 lbs since start)

    Wow, weight has gone down over 7 lbs in 5 days. I know a lot of that is water but still, damn. I've decided to end the cut tomorrow. Thursday (an off day) will be in the 2500-2800 kcal range, with Friday back to bulk level.

    I got about 2 hours of sleep last night. A combination of EC and plenty on my mind kept me up. I'm not tired at all so far but I have a feeling I'm going to crash tonight. I decided to only take 2 doses of EC to ensure a good night.

    Today's Diet
    Will be ~1600 kcal.

    Dropped the PWO banana and damn the shake was nasty.

    Pre-workout Nutrition / Supplementation

    [size=+1]T-15 min
    1 scoop Purple Wraath in 12-14oz water
    10g WMS

    Workout

    5 min warm walk @ 4mph, varying incline

    30 decline situps
    50 decline crunches

    Smith Squats
    195x12
    195x10

    Rotary Calf
    225x10 (PR)
    225x8

    DB Lunges
    50x12
    50x12

    Seated Calf
    180x7
    180x8

    Leg Extensions
    155x10
    155x8

    Hack Squat
    200x8

    Ab Crunch Machine
    80x25
    85x20


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


    Strength
    [****-]
    Still going up. 4 days ago I did 225x6 on rotary calf, today I did 225x10

    Stamina / Endurance
    [**---]
    This was mixed but I'm going to call it decreased. Better than yesterday but my heart rate was way up. I had to rest longer to get it down. Was still burning out due to low carbs but not as bad.

    Energy / Focus
    [****-]
    Still up thanks to EC.

    Pumps / Vascularity
    [***--]
    All things considered my quads felt great, but not above normal due to low carbs.

    Recovery
    [***--]
    No DOMS

    Other Observations / Comments
    I've been at my gym now for over a year and I think today was the first time I've ever had to wait for a squat rack. I didn't want to wait so I did smith squats instead. I haven't done smith squats in a LONG time. They actually felt really good, hit my quads just right. I've never done hack squats so I gave them a try today. Was getting a little pain so didn't push it.

    This was the first leg workout in a LONG time that left me feeling weak and wobbly. Quads were beat.
  11. New Member
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    Weight:
    152.8 lbs (-1.2 lbs since start)

    Last night a buddy of mine called me up at 7:00. The CEO of his company gave him tickets to a Meat Loaf show and he invited me. I'm not a big fan but I can't pass up free tickets. It was a good show!

    I ended up having a slice of pizza and some donut holes because I was afraid of not eating enough. Total calories for the day were still below 2000 kcal.

    Today's Diet
    Will be ~1600 kcal.

    Pre-workout Nutrition / Supplementation

    T-15 min
    1 scoop Purple Wraath in 12-14oz water
    10g WMS


    Workout

    8 min warm up jog, 0.8 miles

    10 decline situps
    20 decline crunches

    Wide Chins
    BW x 10

    Seated DB Press
    45x12
    45x8

    Pulldowns
    130x12

    Bent Over Rows
    135x10
    135x10

    Rear Lat Raises
    15x10
    15x8

    BB Shrugs
    185x10
    185x10
    Took it easy here and didn't use straps.

    Seated Hammer Strength Shrugs
    (weight per side)
    90x8
    90x8
    Also took it easy on these, no straps.


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


    Strength
    [****-]
    Improved but lack of carbs held me back. I took it pretty easy on shrug exercises. I didn't want to hurt myself again.

    Stamina / Endurance
    [**---]
    Low carbs = Today is the last day of this, time to get back to bulking. I don't want to be held back.

    Energy / Focus
    [****-]
    Still up thanks to EC.

    Pumps / Vascularity
    [***--]
    Average for low carbs. Not much to speak of.

    Recovery
    I decided to remove the rating system for recovery because it doesn't make much sense to me.

    Quads and glutes are pretty sore today. That makes me happy

    Other Observations / Comments
    I have a feeling Friday's working is going to be awesome. I can't wait to use my new found strength along with carbs. I'm also interested in seeing how much weight I actually lost.

    I've improved my situp form. I realized I was using too much hip flexion and working my hip flexors which took away from my abs. Now I'm keeping my hips stationary in a neutral position and it hits my abs a LOT harder. Studying to be a CPT taught me about it.
  12. New Member
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    Weight:
    154.8 lbs (+0.8 lbs since start)

    Off Day

    I decided to end the cut last night with a nice bag of cookies

    Working on my car and getting other stuff done today. Back to the gym tomorrow.

    Today's Diet
    Will be less than 3000 kcal. After my oatmeal exploded in the microwave this morning I decided I wasn't going to track today, just keep the meals in the 400-500 kcal range.
  13. New Member
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    Weight:
    155.4 lbs (+1.4 lbs since start)

    Smaller weight increase than expected. We'll see how I am after today, but it looks like I lost a LOT of fat for such a short diet.

    Yesterday I was VERY lethargic. I sat around watching TV last night and went to bed an hour early. I woke up an hour later than normal too.

    I keep forgetting to mention it but my quads and glutes are STILL sore. They were very sore yesterday, not as bad today. Tuesday's workout was killer.

    Today's Diet
    Will be around 3500 kcal.

    Workout to follow later.
  14. New Member
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    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up jog, 0.7 miles

    15 decline crunches
    30 decline situps
    20 pushups

    Incline DB Bench
    60x10
    60x9

    Flat Bench
    155x5
    135x8

    Dips
    +25x8
    +25x6

    DB Curls
    40x8
    40x8

    Preacher Curls
    70x12
    70x8

    Lying Tricep Extensions
    80x10

    DB Wrist Curls
    30x8

    DB Reverse Wrist Curls
    20x15 (left) x10 (right)


    Post-workout Nutrition / Supplementation
    20g dextrose
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Chest exercises are still burning out quickly but strength was up. I added 2 reps to preacher curls since Monday Every workout I'm adding weight or reps.

    Stamina / Endurance
    [**---]
    Still feeling like I'm burning out quicker than I should. Not as bad as a few days ago with low carbs. I think it's due to how I was working out for the past 6 months. With full body workouts I was doing very few sets per muscle group. My muscles aren't used to doing more sets. That could be a very good thing, changes like this tend to have great results.

    Cardiovascularly I felt my endurance was increased. My heart rate was way down as was my breathing.

    Energy / Focus
    [***--]
    Back to normal.

    Pumps / Vascularity
    [****-]
    Awesome bicep pumps today.

    Recovery
    Quads and glutes are still slightly sore but almost back to normal.

    Other Observations / Comments
    Overall a good workout. Nice progress on bicep exercises. My arms are looking bigger than ever!

    I forgot to make note of the change in PWO shake protein. I'm using different whey now and no more casein.

    Yesterday I had some weird mood swings, probably due to coming off of EC. When I woke up I was irritable and angry. That went away in about an hour. Then later when I was lethargic I had no motivation at all. Today I seem to be back to normal.
  15. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
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    193
    Rep Power
    190
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    12
    Lv. Percent
    13.39%


    Weight:
    157.2 lbs (+3.2 lbs since start)

    There we go, there's the weight rebound. Still, looks like I lost around 3 lbs. Pretty damned good!

    Today's Diet
    Will be around 3500 kcal.

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up jog, 0.7 miles

    30 decline situps
    40 decline crunches
    20 decline twist crunches

    Single Leg Press
    200x8
    200x8
    200x8
    (Could have done 9-10 reps, kept it a little easy)

    Rotary Calf
    225x12
    225x10

    Deadlifts
    185x10
    185x10
    (Could have easily done 15 reps, took it very easy here. Didn't want to reinjure myself)

    Donkey Calf
    270x12
    320x12
    (Realized I was lighter than planned after, should have been 360 lbs)

    Prone Leg Curls
    145x3
    135x5 (no rest, 145 just didn't feel right today)
    135x8

    Rope Crunch
    50x40
    60x20
    (Took it easy here too)


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [***--]
    Hard to judge today since I took it easy on most exercises. Added 2 reps to rotary calf since Tuesday (4 day). First time ever doing single leg presses too, nothing to judge it against.

    Stamina / Endurance
    [***--]
    Back to normal.

    Energy / Focus
    [***--]
    Average

    Pumps / Vascularity
    [***--]
    Leg day, no pumps. I forgot to comment that I've noticed increased vascularity on my bis.

    Recovery
    No DOMS.

    Other Observations / Comments
    First time doing single leg presses. I think they'll help a lot on strengthening supporting muscles. I'll probably keep doing them.

    I was going to do 225 on DLs but decided against it. Didn't want to risk injury. Probably could have done 225x10.

    I had a disappointing showing in the CL bagel bite eating contest. I only hit 10. Oh well, I'm more of a volume eater than speed eater.
  16. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
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    193
    Rep Power
    190
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    12
    Lv. Percent
    13.39%


    Weight:
    157.2 lbs (+3.2 lbs since start)

    Same weight as yesterday. That means I lost about 3 lbs of fat on my 5 day cut

    JW Observations: The boys are hanging low and libido is up. Noticed a few more zits on my face and neck. Overall very few sides!

    Today's Diet
    Visited a friend I haven't seen in 7 years. Ate some good food, drank some decent wine, had some ice cream. I reduced the rest of my meals to make up for it so calories should still be on target.

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up jog, 0.74 miles

    20 decline crunches
    20 decline twist crunches

    Pulldowns
    140x15
    160x8

    Seated BB Press
    125x10
    125x10
    (Nice increase. I'll be going to 135 next time, finally full plates!)

    Cable Rows
    175x10
    175x10

    Lateral Raises
    20x10
    20x10
    (Kept form VERY strict here, straight arms no cheating)

    DB Shrugs
    100x10
    100x12
    (Could have gone higher, took it a little easy)

    Back BB Shrugs
    225x12
    225x15
    (Felt good, still took it easy here)


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Up again. I added 2 reps to BB presses from the last time. I took it light on the shrugs, I could have done more reps.

    Stamina / Endurance
    [***--]
    Normal

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [**---]
    A bit below normal. I did see some nice striations in my delts though.

    Recovery
    No DOMS.

    Other Observations / Comments
    I haven't done a lot of these exercises in a while. It was good to change things up. Strength still increasing.

    My friend is in school to become a chiropractor so she gave me a neck and back adjustment. I didn't feel like I needed it but now the pain from my tear/strain/whatever is almost gone despite having nothing to do with my back.
  17. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
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    33
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    193
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    190
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    12
    Lv. Percent
    13.39%


    Weight:
    157.4 lbs (+3.4 lbs since start)

    Off Day

    Slight weight increase, looks like I got yesterday's diet right.

    I'll be spending most of today working on my Mustang. I need to get the front suspension back on today.

    Today's Diet
    Will be around 3000 kcal.
  18. Elite Member
    thewilman's Avatar
    Stats
    5'9"  165 lbs.
    Join Date
    Jun 2004
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    44
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    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by DriverDan View Post
    I'll be spending most of today working on my Mustang. I need to get the front suspension back on today.
    What year Dan? My Dad had a 65 Convertible 3 speed 289 Red w/ Black Top and Black interior.

    I had a 88 GT!

    I saw a suhweet Roush GT this morning on the hwy. Yellow w/ black racing stripes!
  19. New Member
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    Weight:
    156.4 lbs (+2.4 lbs since start)

    Last night I was thinking how I may have undereaten. Looks like I did. I probably didn't get enough water either.

    Yesterday I was going to go to Old Country Buffet for dinner but had something else to do. I like to torture myself with bad food every once in a while I'm going to go today instead. I won't stuff myself but I'll be eating a lot.

    Today's Diet
    Who knows, with Old Country Buffet in the picture it will be a lot.

    Pre-workout Nutrition / Supplementation

    Nothing, wanted to try without Purple Wraath for once.

    Workout

    7 min warm up jog, 0.72 miles

    20 decline crunches
    10 decline twist crunches

    Incline Bench
    145x10
    145x8
    Up 10 lbs since last Monday (8 days). Same number of reps.

    DB Bench
    60x8
    60x8
    Up 7.5 lbs from last Monday.

    Incline DB Flys
    25x10
    I decided to start doing flys. Did these really light with excellent form.

    BB Curl
    70x12
    80x8
    I felt like I could go forever at 70 lbs.

    Cable Pushdowns
    85x10
    85x8
    Up 10 lbs since last Monday.

    1 Arm Cable Curls
    50x10

    1 Arm Reverse Cable Curls
    50x6
    I've never done these before, wanted to try them. Really felt it in my forearms.

    Grip work
    10 lbs up and down twice
    I never do these either. From now on I will.


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    The weight increases speak for themselves. Strength continues to increase.

    Stamina / Endurance
    [****-]
    Heart rate was down between sets. This was very surprising since I didn't take Purple Wraath today.

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [*****]
    Holy swole! Arms were so pumped I could hardly flex afterwards. Chest was blown up. Best pumps in a long time!

    Recovery
    Yesterday I had soreness in my spinati and lats all day. Still a little today but almost gone.

    Other Observations / Comments
    I didn't have any clean gym clothes so I decided to do my workout after my 2nd meal. I wanted pumps so I ate a PB&J sandwich, half a banana, and a cup of milk about 1.5 hours before my workout. Seems that it worked! Pumps were crazy.

    I also wanted to try a day off of Purple Wraath. I've been taking it for months now. It didn't seem to have a negative impact on my workout at all.
  20. New Member
    DriverDan's Avatar
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    33
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    Quote Originally Posted by thewilman View Post
    What year Dan? My Dad had a 65 Convertible 3 speed 289 Red w/ Black Top and Black interior.

    I had a 88 GT!

    I saw a suhweet Roush GT this morning on the hwy. Yellow w/ black racing stripes!
    Nice! Those new Roush GTs are sick.

    Mine's an 89 notchback. 300hp to the wheels, 12.90 1/4 mile on drag radials. It has been in storage for almost 3 years now and hasn't been started in 2. I'm hoping to have it back on the road soon. Here's a pic:



    Unfortunately the Wilwood front brakes got stolen, I have to go back to stock
  21. Elite Member
    thewilman's Avatar
    Stats
    5'9"  165 lbs.
    Join Date
    Jun 2004
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    44
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    Quote Originally Posted by DriverDan View Post
    Nice! Those new Roush GTs are sick.

    Mine's an 89 notchback. 300hp to the wheels, 12.90 1/4 mile on drag radials. It has been in storage for almost 3 years now and hasn't been started in 2. I'm hoping to have it back on the road soon. Here's a pic:



    Unfortunately the Wilwood front brakes got stolen, I have to go back to stock
    Nice! I love those F Body Mustangs. The new ones are bad a55, but I'm nostalgic for the F Bodys! My buddy just got an 89 LX Convertible - he used to have an 89 GT back in the old days! I grew up in Miami in the late 80's...you were either a Mustang guy or an IROC-Z guy...I was the former!
  22. New Member
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    Quote Originally Posted by thewilman View Post
    Nice! I love those F Body Mustangs. The new ones are bad a55, but I'm nostalgic for the F Bodys! My buddy just got an 89 LX Convertible - he used to have an 89 GT back in the old days! I grew up in Miami in the late 80's...you were either a Mustang guy or an IROC-Z guy...I was the former!
    Foxes are my favorite, just because they're the lightest and most available. You can't beat the old fastbacks for style but the current model is pretty hot too (although a bit heavy). Foxes have been holding their value very well too, not investment grade yet but they're not depreciating at all.

    What pretty much sealed the deal for me was the driving school I did at Watkins Glen race track. My instructor had a 93 Cobra with full road race suspension and a 100% stock engine. We were gaining on a Porsche GT3 for an entire lap. I can only imagine how quickly we would have passed him with 100-200 more hp.
  23. New Member
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    Weight:
    159.4 lbs (+5.4 lbs since start)

    +3 lbs overnight from the buffet. I'm sure most of it was water, I didn't go that overboard.

    Today's Diet
    Will be ~3500 kcal.

    Pre-workout Nutrition / Supplementation

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


    Workout

    5 min warm up jog

    40 decline crunches
    20 decline twist crunches

    Smith Squats
    215x10
    215x10
    215x10
    (+20 lbs)

    Rotary Calf
    235x10
    235x8
    (+10 lbs)

    DB Lunges
    60x10
    60x10

    Seated Calf
    180x10 (+2 reps)
    180x8

    Leg Extensions
    160x10
    160x8
    (+5 lbs)

    Ab Crunch Machine
    100x20
    100x15

    Stability Ball Situps
    x20
    x15


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Weight and rep increases noted above. Up up and away

    Stamina / Endurance
    [***--]
    About normal

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [***--]
    Back to normal. A little bit in the calves but didn't last long.

    Recovery
    No DOMS.

    Other Observations / Comments
    I was going to do some regular squats but after warming up I was afraid of reinjuring myself. I stuck with 3 sets of smith squats instead.

    This was definitely a quad killer. By the end I was feeling a little nauseous and my legs were wobbly.

    I may be going crazy but I swear my upper chest is visably larger today

    iForce has generously chosen me to run a 6 week stack of some of their best products, including Bold! Stack will be started after this log is complete.
  24. New Member
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    33
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    12
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    Weight:
    159.0 lbs (+5.0 lbs since start)

    Smaller decrease in weight than expected, especially considering I ate 3400 kcal yesterday instead of 3500.

    Today's Diet
    Will be ~3500 kcal.

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up jog, 0.74 miles

    20 decline crunches
    20 decline twist crunches
    5 pushups

    Chins
    BW x 10 (wide)
    BW x 10 (narrow)

    Seated DB Press
    50x10
    50x8

    Bent Over Rows
    145x10
    145x10
    (+10 lbs, probably could have done a rep or 2 more on first set)

    Rear Lat Raises
    17.5x10
    17.5x10
    (+2.5 lbs, last few reps of 2nd set didn't go as high as I'd like)

    BB Shrugs
    225x15
    225x15
    Easy peasy

    Seated Hammer Strength Shrugs
    200x12
    200x12
    No straps


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    I add weight or reps to almost everything every workout!

    Stamina / Endurance
    [***--]
    Normal

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [****-]
    Pretty good upper back pumps. Delts feel really solid.

    Recovery
    Minor quad and glute DOMS, much less than expected.

    Other Observations / Comments
    Another workout, another increase in strength. I feel this is really the sweet spot for JW. I may even bump the calories up a little to see what happens.
  25. New Member
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    Weight:
    159.0 lbs (+5.0 lbs since start)

    OFF DAY

    Same weight as yesterday. I'll be bumping my calories to 3550 tomorrow.

    Going to be studying for the NSCA-CPT and working on my Mustang today.

    For the past few weeks my joints have been popping and cracking a lot, especially in the morning. My knees have been a bit sore too. I think I really need some time off of the gym but it'll have to wait. When I finish JW (8/15) I'll be taking about a week off before starting my next log.

    Today's Diet
    Will be ~3000 kcal.
  26. New Member
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    Weight:
    158.8 lbs (+4.8 lbs since start)

    Minor weight decrease, most likely due to water fluctuation. The supermarket was sold out of my cottage cheese so I've been eating no sodium stuff for 2 days.

    Today's Diet
    Going up to 3600 kcal today.

    Pre-workout Nutrition / Supplementation

    T-60 min
    ~1.4g arginine ethyl ester
    ~200mg Ka-RALA


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


    Workout

    7 min warm up run, 0.74 miles

    20 decline crunches
    20 decline twist crunches
    20 pushups

    Incline DB Bench
    65x10
    65x7
    +5 lbs from last week. I was shooting for 8 reps and hit 10. Yeah buddy!

    Flat Bench
    155x7
    155x5
    +2 reps. I know I can do more, I seem to burn out quickly now.

    Dips
    +25x8

    Pec Dec Flys
    7 plates x 12
    I never do these so I guessed at the weight. Should have been more.

    DB Curls
    42.5x8 (+2.5 lbs)
    45x4, 45x4 (+5 lbs)
    20-30 sec rest between the 45s, wrists were hurting.

    Preacher Curls
    80x7
    80x7
    Killed my wrists.

    Lying Tricep Extensions
    80x8
    80x8
    Didn't feel like pushing these for some reason.

    Grip work
    Up and down twice, then reverse grip down only.

    DB Wrist Curls
    30x8 (left)
    30x10 (right)
    Right needs more work.


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    I'm running out of things to say here. Weight increases are self-explanitory.

    Stamina / Endurance
    [***--]
    Normal. I gave myself a little more rest between sets today, may have helped a little.

    Energy / Focus
    [***--]
    Normal during workout but right now I'm feeling some intense focus and concentration, not sure why.

    Pumps / Vascularity
    [****-]
    Best chest pumps in a while, good arm pumps.

    Recovery
    No DOMS

    Other Observations / Comments
    I've had AEE sitting in my cabinet for a long time and decided to give it a try. It definitely improved my pumps. With other arginine products it usually takes a day or two before I feel anything. I won't be using it again for a while since I don't want it to impact my JW observations.

    Only 10 days left to JW The numbers speak for themselves. I'm getting better strength increases than when I was a newbie. I haven't taken measurements in a while but I can see and feel significant hypertrophy. One of the best supplements I've ever taken.
  27. New Member
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    Weight:
    159.0 lbs (+5.0 lbs since start)

    Hmmm, I've been sticking around the same weight for a few days now. Yesterday I ate 3600 kcal too.

    Yesterday evening I took 100mg caffeine along with 12.5mg ephedrine so I could study for the CPT exam some more. It helped a LOT and gave me the focus I needed. If necessary I make take another dose today but will avoid it if possible.

    Today's Diet
    Going to keep it at 3600 kcal today.

    Pre-workout Nutrition / Supplementation

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


    Workout

    5 min warm up jog

    30 decline situps
    30 decline crunches
    20 decline twist crunches

    Single Leg Press
    250x10
    250x8
    250x8
    Much better than last time. I'm surprised how hard these are, I expected to push more weight.

    Donkey Calf
    360x12
    360x12

    Deadlifts
    225x10
    225x10
    Still a bit light, could have done a few more reps. Back felt good after.

    Seated Leg Curls
    145x8 (huge PR)
    145x8

    Rotary Calf
    235x10
    235x10

    Standing Rope Crunch
    60x30
    70x20
    Took it easy, but not as easy as last week.

    Decline Crunches
    +50x20
    +50x20


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    145x8 is a nice PR on leg curls. I was stuck at 6 reps for a while and just killed it today.

    Stamina / Endurance
    [***--]
    Normal. I think my stamina has progressively improved over this log. It was so slow that I didn't really notice before.

    Energy / Focus
    [***--]
    Normal during workout. Before I was a bit tired because I woke up early for no reason.

    Pumps / Vascularity
    [***--]
    Over the past week I've been noticing a vein on the inside of both calves that's popping more.

    Recovery
    No DOMS

    Other Observations / Comments
    I blasted through this workout.

    For some reason I woke up at 5:45 this morning and couldn't fall back asleep so I got up at 6:00. I haven't been sleeping well for the past week. I wake up a lot at night and toss and turn. I figured it was due to the heat (no AC) but last night was nice.
  28. New Member
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    Weight:
    159.6 lbs (+5.6 lbs since start)

    Weight is looking good. It could be in my mind but when I look in the mirror everything is looking a lot bigger this week.

    Today's Diet
    Keeping it at 3600 kcal today.

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up run, 0.75 miles

    20 decline crunches
    20 decline twist crunches
    5 pushups

    Pulldowns
    160x8
    160x10 (straps)

    Seated BB Press
    135x8
    135x8
    First time with full plates! Woohoo!

    Cable Rows
    185x12
    195x10
    Up a LOT from last week.

    Lateral Raises
    22.5x8
    22.5x8
    Still keeping form strict.

    DB Shrugs
    110x14
    110x12

    Back BB Shrugs
    245x15
    245x15


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Still going up.

    Stamina / Endurance
    [***--]
    Normal but seemed to sweat more today.

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [***--]
    Nothing impressive.

    Recovery
    No DOMS

    Other Observations / Comments
    I wasn't feeling it today before I got to the gym. Normally I'm pretty psyched to go to the gym, today I felt neutral. The workout went well. I feel healed enough to go heavier and shoot for 8 reps on Wednesday.

    I slept very well last night, didn't even wake up to piss. Woke up dead on 8:00. I'm still feeling a bit lethargic today. I may take some EC, haven't decided yet.
  29. New Member
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    Weight:
    159.8 lbs (+5.8 lbs since start)

    OFF DAY

    I think I have my calories correct now. I was thinking of bumping it up a little more but I don't want to put on more fat. I'm not happy with how much I have right now.

    I took some EC earlier (12.5mg/100mg). I've been feeling a bit apathetic, lethargic, and unfocused lately. The EC helped but I still didn't get a whole lot done.

    Today's Diet
    ~3000 kcal
  30. New Member
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    Lv. Percent
    13.39%


    Weight:
    159.2 lbs (+5.0 lbs since start)

    Weight keeps fluctuating. I may bump the calories on off days up a little.

    Today's Diet
    ~3600 kcal

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up run, 0.78 miles

    20 decline crunches
    20 decline twist crunches
    20 pushups

    Incline Bench
    155x8
    155x8
    Last few reps of 2nd set didn't go as low as I'd like.

    DB Bench
    65x8
    65x7
    +5 lbs

    Incline DB Flys
    30x10
    +5 lbs. Arms bent more than last time but still decent form. Arms were holding me back here.

    BB Curl
    80x12
    80x10
    +10 lbs! Huge jump here.

    Cable Pushdowns
    90x1
    85x6
    85x8
    Used the rope attachment instead of straight bar. 90 was too much.

    1 Arm Cable Curls
    55x10
    55x10
    +5 lbs

    BB Wrist Curls
    60x15
    60x12

    Grip Work
    10 lbs up and down twice


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Again, the numbers speak for themselves. Chest seems to be lagging a little, it has never been my strong point.

    Stamina / Endurance
    [***--]
    I did my warm up run faster today. It felt really easy but my heart rate was about 10 BPM higher than it used to be. Probably because I haven't done regular cardio in months.

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [***--]
    Okay but not as good as they have been on the last few chest and arm days.

    Recovery
    No DOMS

    Other Observations / Comments
    I'm still getting nice strength gains and hypertrophy but I feel like I really need some time off. It's more mental than physical I think. After this log is done I'm taking 6 days off.

    Some of my boxers and shorts are hard to get over my legs now

    I'm going to start taking saw palmetto today. JW hasn't had any noticeable impact on my prostate but shedding has increased. It shouldn't have any effect on gains. I'm interested to see what it can do.
  31. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    160.0 lbs (+5.8 lbs since start)

    Yay for 160 lbs. I'll probably be up to 161 or 162 by the end of the log next week. Wow, only 6 days left.

    Today's Diet
    ~3600 kcal

    Pre-workout Nutrition / Supplementation

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


    Workout

    5 min warm up jog, 0.54 miles

    30 decline situps
    30 decline crunches
    30 decline twist crunches
    5 pushups

    Squats
    225x10
    I could have probably done 12 reps but took it easy to be safe. 12 reps would be a BIG jump from the log start.

    Hack Squats
    250x10
    250x12
    I never do these so had to guess on weight.

    Rotary Calf
    235x12
    235x10
    +2 reps

    DB Lunges
    65x10
    65x10
    +5 lbs

    Seated Calf
    180x10
    180x10

    Leg Extensions
    165x8
    165x8
    +5 lbs

    Ab Crunch Machine
    100x20
    100x20

    Stability Ball Situps
    x20
    x20


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Every single workout for the past few weeks has shown strength increases.

    Stamina / Endurance
    [**---]
    Heart rate seemed a lot higher today than normal.

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [***--]
    Nothing to speak of, normal for leg day.

    Recovery
    No DOMS

    Other Observations / Comments
    I feel that I'm almost healed. There is still a little pain when I bend in certain directions but not much from most exercises. I'll be bumping up the weight a lot after tomorrow, I want to see what I can push in the 6-8 rep range to compare to the start.

    I have a job interview on Tuesday, hopefully it will work out. I REALLY need money, I don't want to cut back on sups
  32. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    159.4 lbs (+5.2 lbs since start)

    Damn weight fluctuation, it's pissing me off. I've been eating almost the same stuff everyday too.

    Today's Diet
    ~3600 kcal

    Pre-workout Nutrition / Supplementation

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


    Workout

    7 min warm up run, 0.74 miles

    20 decline crunches
    20 decline twist crunches
    5 pushups

    Chins
    BW x 10 (wide)
    BW x 11 (narrow)

    Seated DB Press
    52.5x12
    52.5x8
    +2.5 lbs, +2 reps

    Bent Over Rows
    155x12 (+10 lbs, +2 reps)
    165x10 (+20 lbs)

    Rear Lat Raises
    20x8
    Forgot to do the 2nd set so did 8 reps with a cordless drill case when I got home

    BB Shrugs
    275x12
    275x12

    Seated Hammer Strength Shrugs
    230x12 (+30 lbs, no straps)
    250x12 (+50 lbs, straps)


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    See above.

    Stamina / Endurance
    [***--]
    Normal

    Energy / Focus
    [****-]
    Energy and focus a little higher than normal. I pushed through the workout so quickly I forgot the 2nd set of rear lat raises.

    Pumps / Vascularity
    [****-]
    Decent upper back pumps

    Recovery
    Quads are sore from yesterday's quad killer workout.

    Other Observations / Comments
    Really good workout. I knew before I left it would be, I was pretty psyched up. The workout itself didn't require much thought, my body went through the motions almost automatically. Still, I was careful to create a good block when doing shrugs to prevent reinjuring myself.

    Tomorrow is an off day then only 3 more workouts with JW. I'm going to shoot for 6-8 reps on exercises that I feel won't cause reinjury. I want to see how much strength has improved.
  33. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    159.4 lbs (+5.2 lbs since start)

    OFF DAY

    Same weight as yesterday. I'll be bumping my calories up a bit over the next few days.

    Quads are still sore. It seems as though the quad killer workout is working, legs are looking a lot bigger than at the start. I'll know for sure when I do measurements Thursday morning. My left is lagging a bit though, I may have to do something to get it to catch up

    In order to compare the start of the log to the finish I'm going to do two full body workouts, on tomorrow and one Tuesday. They'll be the same workouts I started with. I'm going to try to either use the same weight as starting with increased reps or higher weight. I still want to be careful to make sure I don't reinjure myself.

    Today's Diet
    Will be ~3100 kcal
  34. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    159.6 lbs (+5.4 lbs since start)

    OFF DAY

    I decided to make this an off day so I would be completely rested for the final 2 workouts. I went back to the beginning of my log and copied the two workouts I was doing at that time. I'll be shooting for 8-10 reps. I already know all of my lifts have gone up 10%+ but it'll be cool to get exact numbers.

    Today's Diet
    I haven't cheated in a while so I had a slice of pizza, a bagel, and a muffin. Total calories for the day should still come out around 3000.
  35. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    159.6 lbs (+5.4 lbs since start)

    Same weight. I'm bumping calories up for the next 3 days, I want to finish this log over 160.

    Today's Diet
    Will be ~3700 kcal.

    Pre-workout Nutrition / Supplementation

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


    Workout

    5 min warm up run, 0.49 miles

    30 decline crunches
    50 decline twist crunches
    20 pushups

    Squats
    235x10
    Start was 205x10, 235x6

    Standing Calf Raise Machine
    280x10
    Start was 250x10, 280x8

    Bench
    155x12
    Start was 135x10, 160x6

    Assisted Chins
    BW x 8
    Start was 3 plates x 10
    Regular wide grip chins are @ BW x 10 and started at BW x 6

    BB Shrugs
    285x12
    Start was 245x10, 285x8

    Seated BB Press
    135x8 (not as low as I'd like)
    Start was 95x10, 110x6

    BB Curl
    90x10
    Start was 80x10, 90x6

    Lying Tri Extensions
    80x12
    Start was 70x10, 80x6

    Ab Crunch Machine
    110x15
    90x15


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    Still high.

    Stamina / Endurance
    [***--]
    I did supersets and kept the pace fast so heart rate was up.

    Energy / Focus
    [**---]
    Energy was fine but focus wasn't there. By the end of the workout it was ok but still lower than normal.

    Pumps / Vascularity
    [**---]
    Nothing really since I did so little volume

    Recovery
    Quads are still sore despite the off time.

    Other Observations / Comments
    I was planning on doing the full workout I started with but when I got to the gym I wasn't feeling it. I decided to do only one set on everything just to compare my lifts to the start. As you can see strength has improved significantly over the past 10 weeks. Some exercises doubled in volume at the same weight Some had very large increases in volume and weight. I actually think I could do more squat reps too, but with my legs being sore and not having the focus I didn't want to risk hurting myself.

    Tomorrow is an off day and the final workout of this log will be Wednesday. I'll be getting blood tests done on Friday and should have the results by Monday. I'll take pics post workout on Wednesday and final measurements upon waking on Thursday. Final review will be posted once I receive the test results.
  36. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    160.4 lbs (+6.2 lbs since start)

    OFF DAY

    Finally broke 160 again. Diet was higher than planned, probably about 3800 kcal yesterday.

    Going to work on my Mustang today, need to get it out of the garage by tomorrow.

    Tomorrow is my final day of JW and the final day of this log. I'll update it with my final review and blood work when done.

    I'll be starting my new log, a sponsored iForce stack (including Bold), in the next few days.

    Today's Diet
    Will be ~3700 kcal.
  37. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%


    Weight:
    159.6 lbs (+5.4 lbs since start)

    Sorry about the delay in posting yesterday's entry. I spent all day trying to get my Mustang towed out of the garage where it was stored.

    Today's (yesterday's) Diet
    Unknown. Because I Wasn't home I ended up eating a giant slice of pizza for one of my meals. By giant I mean bigger than my head.

    Pre-workout Nutrition / Supplementation

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


    Workout

    5 min warm up run

    30 decline situps
    50 decline crunches
    20 pushups

    Leg Press
    580x12
    Start was 510x10, 580x8

    Standing Calf Raise Machine
    285x10
    Start was 250x10, 280x8

    SLDL
    225x10
    Start was 195x10, 205x8

    BB Shrugs
    295x12
    Start was 245x10, 285x8

    Incline DB Press
    65x12
    I expected to only do 10 but managed to push it to 12.
    Start was 55x10, 60x8

    Bent Over Rows
    155x12
    Start was 135x10, but I had just started doing them.

    Seated DB Press
    52.5x8
    Didn't go as low as I'd like.
    Start was 45x10

    DB Curl
    45x4
    Stopped because I was feeling a little pain in the same spot as before and didn't want to risk injury.

    Preacher BB Curl
    80x10
    Start was 55x10, but had just started doing them.

    Pushdowns
    90x12
    Start was 80x8


    Post-workout Nutrition / Supplementation
    20g maltodextrin
    20g WMS
    1/2 banana
    26g hydrolyzed whey (yields 20g protein)
    ~1.5g dicreatine malate
    ~1.5g creatine gluconate


    Strength
    [****-]
    As you can see, strength was greatly improved from the start. I even added a little weight to some lifts from 2 days ago.

    Stamina / Endurance
    [***--]
    Normal

    Energy / Focus
    [***--]
    Normal

    Pumps / Vascularity
    [***--]
    Chest and bis were feeling good.

    Recovery
    Very little soreness.

    Other Observations / Comments
    This was the final day. As you can see above I've had significant strength increases. I took pics after the workout but haven't had time to do anything with them yet. I'll probably have them posted on Monday when I get back from visiting my parents.

    I took measurements upon waking today. I'll post those along with my final review and pics. Needless to say I've seen some excellent hypertrophy. For example, I gained 2" around my shoulders.

    Blood work is being done tomorrow morning. I'll be gone until Sunday night and the final review should be posted Monday or Tuesday. Have a good weekend everyone!
  38. New Member
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    Join Date
    Mar 2007
    Age
    33
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    193
    Rep Power
    190
    Level
    12
    Lv. Percent
    13.39%
  

  
 

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