[cboesger]

Another sick banner from PT!

Cboesger's Anabolic Heroes

Anabolic Xtreme's Hyperdrol X2, MassFX, Retain 2.0, Applied Nutriceuticals RPM, Controlled Labs.

Introduction

Throughout this log I will be continuing my bulk which started in February of this year. I have done a good job warding off fat gains while increasing LBM by keeping a very clean diet(more detail later) and a training program that I have found to provide me with the best results(more detail later). I am extremely dedicated to doing the best that I can do and then pushing myself beyond that point. I got this mentality from my father and don't regret having it in the least. The first thing that I want to point out is that I realize that diet and training make results and supplements only help out when those in tandem are perfect , I will be making no excuses along the way for failure and short comings. I will be completely honest with everything I post and will provide the best detail I can.

About Me

Name: Chris

Age: 19

Sex: Male

Height: 6' 2"

Starting Weight: 178.4 lbs

Bodytype: Endo

Current Measurements

-Weight:178.4 lbs
-Bodyfat%:7.9%(Estimated/Calipers)
-Waist:27.375"
-Hips:31.00"
-Chest:41.25"
-Shoulders:47.875"
-Arms/Biceps:14.00"
-Forearms:11.875"
-Thighs/Quads:21.625"
-Calves:14.25"

Goals

Short Term Goal: Increase weight to 190 lbs with minimum fat gains.

Long Term Goal: Increase weight to around 200 lbs while keeping BF% low.

Background

I have been training seriously since I was 15.5 years old. This was in middle school when I decided that I wanted to PLAY football. I had been on the team since 6th grade but that was it, I was ON the team. I was tired on being on the sidelines and wanted to kick some ass on the field! So that was when I first got into lifting and intense cardio seriously. I noticed great results quickly and then a friend introduced me to creatine and that is where my supplement history begins. During this time I was able to get up to 235 lbs and saw alot of playing time. Once I reached my senior year however I had decided not to continue my career in football at a AAA or AA school and instead chose to attend college at Purdue for academic reasons. With having this decision made I decided that I did not like where I was at weight wise because of a bit of added fat I had and was not happy being "big". It was then, December 2005, I went on my "cut of doom" and started down a very dangerous and unhealthy road. I will say however that it started out great and cut to 180 lbs in a healthy way, but went south from there quickly. Long story short I ended up at an anorexic 135 lbs in January of 2007. I have since then joined this forum, corrected my terrible/unhealthy habits(which I new were bad), and have been making a great transformation for myself ever since.
Recap Of Weight History:
-December 2005-235 lbs-Picture,Picture2(On the left),Picture3(#53)
-July 2006-180 lbs-Picture,Picture2
-January 2007-135 lbs-Picture
-August 2007-175 lbs-Pics
-September 2007-178.4 lbs-Pics

Training Schedule

For my bulk I have been running a pyramid style training program(details are below if you aren't sure what that is). I have however decided to change up my routine a bit. I will be switching to a 4 x 8 set/rep range. Also various exercises will be superset and will be noted in my workout for the day. I liked what I saw from this last log and will be continuing this way until the gains start to slow.

"The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. The reps go usually from 12/10/8/6/4 with the weight increasing with each set."

In between each Upper/Lower body pairing I do a light cardio day with HIIT along with stretching with resistance bands and an intense ab circuit. This allows me to get great recovery and shorten my overall recovery time.

Upper Day Exercises(Monday & Thursday)::

• Bench
• Incline and regular DB Flyes
• Wide Grip Lat PullDown
• One Arm DB Row
• BB Shoulder Press
• DB Side Raises
• BB Curl
• DB Curl
• Overhead DB Tricep Press
• Tricep Kickbacks

Lower Day Exercises(Tuesday & Friday)::

• Switching between One and Two Legged Seated Leg Presses
• Switching between One and Two Legged Leg Extensions
• Deadlifts
• Squats
• Leg Curls
• Seated Calf Raises
• Standing Heal Raises
• Various Ab Exercises

Cardio Day Exercises(Wednesday & Saturday)::

• 25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
  1. Chest
  2. Arms
  3. Back
  4. Hips
  5. Hamstrings
  6. Quads

• 20 Minutes Light Interval Cardio Training
  • 5 Min. Level 8
  • 3 Min. Level 5
  • 2 Min. Level 8
  • 3 Min. Level 5
  • 2 Min. Level 8
  • 3 Min. Level 5
  • 2 Min. Level 8

Diet And Nutrition

This along with my training program is what is going to dictate my successes or failures. I realize the important of a great diet and have spent a long time compiling this diet to reflect how my body reacts and what has worked for me in the past. Basically my diet will revolve around CLEAN foods and more CLEAN foods. I also DO NOT cheat, I have learned, again from past experiences, that the temptation eventually subsides and you are better of in the long run for it. People with disagree with my on my philosophy but that is just my opinion and mindset.

My diet as of now is around 3200 calories but will have to up the calories along the way according to my gains.

Meal 1-6:00:

• 3 Servings Trader Joes High Fiber Cereal
• 2 Egg Whites
• 1 Scoop Labrada Pro V60
• 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
• 1/2 oz Raw Almonds

Meal 2-9:00:

• 1 oz Raw Almonds
• 8 oz Chicken Breast

Meal 3-12:00:

• 8 oz No Sodium Added Chunk White Turkey Breast
• 2 Cups Fresh Broccoli
• 1 1/2 oz Raw Almonds

Meal 4-3:00:

• 1 1/2 Cups Oatmeal
• 1 Scoop ON Whey Shake
• 6 oz Chicken Breast

Meal 5-6:00:

• 2 Cups Oatmeal
• 8 Egg Omelet With Onions, Mushrooms and Green Peppers

Meal 6-9:00:

• 1 Cup Fat Free Cottage Cheese
• 2 tsp Soluble Fiber Powder
• 1 Scoop 50/50 Egg White/Milk Protein Isolate TP Custom Mix
• 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
• 1/2 oz Raw Almonds

Totals:~3200 kcal at a almost perfect 40%/25%/35% split of P/C/F

Continued.....

[cboesger]

Supplements & Timing

Supplements Being Used:

• Anabolic Xtreme's MassFX
• Anabolic Xtreme's Hyperdrol X2
• Anabolic Xtreme's Retain 2.0
• Applied Nutriceutical's RPM
• NP Yellow Gold-Self capped at 500 mg per capsule
• Controlled Lab's GreenMAGnitude
• Controlled Lab's Orange TRIad
• Controlled Lab's PurplE WrAAth
• Bulk BCAA's
• Various isolates and flavors-I-Pro, GF-Pro, NOW, Substance, 4EveeFit, IDS and Biochem
• Various blends and flavors-ON, Labrada, Dymatize, Universal(milk and egg), 50/50 TP custom mix

Cycle Schedule

MassFX weeks 1-8<-----4 Caps/day
Hyperdrol 2.0 weeks 1-8<----4 Caps/day
Retain 2.0 weeks 3-10<-----1 Cap/day weeks 3&10 and 2 caps/day weeks 4-9


6:00:

• 1 Yellow Gold-15 minutes before meal
• 1 Capsule Retain 2.0
• 1 Capsule MassFX
• 1 Capsule Hyperdrol X2
• 3 Tablets Orange TRIad

12:00:

• 1 Capsule MassFX

3:00:

• 1 Capsule Hyperdrol X2

3:30:

• 4 Capsules RPM

3:45:

• 1 Scoop GreenMAGnitude

4:00:

• 2 Capsules MassFX

4:30:Workout

• 2 Scoops PurplE WrAAth

5:30:

• 10 g BCAA with PWO Shake

6:00:

• 1 Yellow Gold-15 minutes before meal
• 3 Tablets Orange TRIad
• 1 Capsule Retain 2.0

9:30:

• 2 Capsules Hyperdrol

Closing Thoughts

As part of my log I will be providing daily workout updates with all weight and reps preformed. In addition to that workout comments and side effects will also be noted on a daily basis. Each Sunday I will be providing updated measurements as well, in order to help outline and gauge my progress. I strongly encourage you to ask questions if you have any and provide constructive criticism if there is an area that you feel I can improve on.

Oh and I can't forget to mention the daily sports update

Contact Information:

If you have any comments, questions or concerns please feel free to contact me via this log, PM or any of the following ways below.
Email:chris@controlledlabs.com
AIM:cboesger
MSN:cboesger

Staring it out right....

[macedaddy]

NICE! its hard to read yellow text, BTW!

good luck!

[cboesger]

Originally Posted by macedaddy

NICE! its hard to read yellow text, BTW!

good luck!

Thanks man!

Sorry bout that, it's Yellow Gold and that's the only color that I thought would fit

[macedaddy]

you are "LIFTING IN COLOR!"

[cboesger]

Originally Posted by macedaddy

you are "LIFTING IN COLOR!"

You know it

[haiz69]

Sub. Good luck with this!

[cboesger]

Originally Posted by haiz69

Sub. Good luck with this!

Thanks haiz, good to have you along. I'm expecting some good things!

[Cellardude]

wow. niceee log. I gotta start learning from you guys!

[cboesger]

Originally Posted by Cellardude

wow. niceee log. I gotta start learning from you guys!

Haha, thanks man.

[xjsynx]

Nice.

My log should be published shortly. Started Saturday though

[cboesger]

Originally Posted by xjsynx

Nice.

My log should be published shortly. Started Saturday though

Thanks!


Sounds good, looking forward to it.

[john123131]

Good luck Chris, sub'd, great intro

[cboesger]

Originally Posted by john123131

Good luck Chris, sub'd, great intro

Thanks John!


BTW I have your PM coming, slipped my mind, sorry bout that.

[cboesger]

CBoesger's Anabolic Heroes

Day 1-Upper Body Workout 1

Supplements Taken

• 4 Capsules MassFX
• 4 Capsules Hyperdrol X2
• 4 Capsules RPM
• 2 Yellow Gold
• 1 Scoop GreenMAGnitude
• 6 Tablets Orange TRIad
• 2 Scoops PurplE WrAAth

Workout

• Warmup Crunches
  1. BW x 35
  2. BW x 35
  3. BW x 35
  4. BW x 35
• Bench
  1. 180 x 8
  2. 185 x 8
  3. 190 x 8
  4. 190 x 8
• DB Incline Flyes
  1. 45 x 12
  2. 45 x 12
  3. 45 x 10
• Wide Grip Lat PullDown
  1. 160 x 8
  2. 160 x 8
  3. 165 x 8
  4. 170 x 8
• One Arm DB Row
  1. 65 x 8
  2. 70 x 8
  3. 70 x 8
  4. 75 x 8
• BB Shoulder Press
  1. 185 x 10
  2. 190 x 8
  3. 195 x 8
  4. 200 x 8
  <