[ugab37]

MY STATS ON DAY 1
Age: 24
Height: 6'1
Weight: 232
Approximate bf%: 14.5(son of a mutha! I done let my bf go!)

MY TRAINING
Current training routine: I train for MMA about 5 times per week. My training style changes a lot. I train off of instinct mostly. Im very aware of how my body reacts to different styles. I've done DC, HIT, High-Volume and currently, its a mix of high intensity and high volume. I wont be listing my planned workouts as they change so frequently, but I will be listing each workout I have and feelings on each exercise.

MY DIET

Training Days
9AM: 10liquid whites, 1scoop WPI, 2 cups water, 1 cup slow oats
10:50AM: (Preworkout) 2scoops WPI, 2cups water
11AM-130PM: drinking 1gallon of water with 3scoops of XTEND
1:45PM: (Postworkout) 2scoops WMS(80gs), 2scoopsWPI, 2cups water, 15gs of BCAAs
4PM: 10oz grilled chicken(chopped in tiny pieces), .5cup blackbeans, 1 cup of wholewheat pasta, low sugar pasta sauce(I throw all of it in a bowl, mash it up, and enjoy)
6PM: 1/2lb 93/7 lean beef
8PM: 10oz grilled chicken(or flanksteak), handful of lowsalt cashews(or 2 scoops WPI w/water)
10PM: 3scoops MuscleMilk, 2 servings (10gsFiber) Pysilliumseedhusks, 2cups of Carbcountdown FF Dairy Beverage

Nontraining Days
9AM: 10liquid whites, 1scoop WPI, .5cup oats
11AM: 10oz grilled chicken
2PM: 2scoops WPI with water
4PM: 1/2lb 93/7 lean beef
6PM: 2scoops WPI with water
8PM: 10oz grilled chicken, handful of lowsalt cashews
10PM: 3scoops MuscleMilk, 1 serving (5gsFiber) Pysilliumseedhusks, 2cups of Carbcountdown FF Dairy Beverage

Basically, I will be using a moderate carb approach on workout days and an extremely low carb approach on non/workout days. Im carbsensitive and currrently, my bf% is higher than Id like, so Im hoping to get it down.

STAPLE SUPPLEMENTS
800ius of VitE
2000mg of Ester-C
Wholefood Multi
AcaiJuice(antioxidants)
fruit/vegetable powder
Xtend(3-5 servings per day)
Melatonin/Bulk Powerfull(as needed for sleep)
Life Support(just to keep the bp down)
Osteobolin-C(joint support)
ON's Gold Standard Whey Hydrolsolate(etc...)
MuscleMilk
Bulk WMS
Pysllium Seed Husks(Fiber)
AP- usually only 1-2 times per day before carb meals.

DOSING FOR SPONSORED PRODUCTS
Xfactor- 2 pre w/o, 1 cap afternoon, 1 around 6pm, 1 at bed.
Poseidon- 2servings pre w/o, 1 post w/o, 1 b4 bed.

GOALS FOR THIS LOG
Performance: Improve my cardio for MMA and gain strength.
Bodybuilding: Recomp. Improve hardness.

MAN, IM READY FOR THIS ONE. BRING IT ON!!!!!!!

[Rodja]

Good god, I would hate to roll with you, subbed.

[metroba]

will be following.

[Cellardude]

good luck!

[ugab37]

DAYS 1-4
I started my supplementation, but due to work issues, yesterday(day5) was my first workout.

DAY 5

Biceps
Incline Dumbell Curls- 30sx20, 50sx12, 50sx10, drop of 40sx10, 30sx20, 20sx30
Crossbody Hammer Curls- 2 sets of 50sx25
Standing Cable Curls- 2 sets of 30
Standing Rope Cable Curls- 2 sets of 25
Lying Reverse Cable Curls(If you havent tried these, you need to! They will bring the peak up in a hurry.) - warmup, 1 set of 102 reps using rest/pause

Triceps
Dumbell Incline Tricep Extensions- 85x20, 120x25, 65x73
Dumbell Brainbusters- 30sx30, 40sx24/11/8/7/4/1 using rest/pause
Rope Pressdowns- 2 sets of 20
Dips- BW for 2 sets of 20

Overall Impressions So Far
Well, nothing to report yet other than the fact that my sleep has gotten better and my overall energy is up. I am sore as he** following this workout, but not sure if that can be attributed to xfactor or not. I havent any headaches at all and no insomnia from my pm dose either. Maybe the posiedon is cancelling out the insomnia caused by xfactor or maybe xfactor just doesnt bother me with a pm dose. Either way, so far so good. Delts comin next....

[ugab37]

Originally Posted by Rodja

Good god, I would hate to roll with you, subbed.

Ill be 100% honest, you'd DESTROY me man. I may be bigger, but your skill level is much much higher than mine man. My size and strength is too much for most beginners, but I have 170 pound vet's that tap my ass out repeatedly. Im still a rookie man. But hey, thanks for the compliment. By the way, when's your next fight man?

Metroba/CellularDude- Thanks for watching, Im hopin this one will be a nice ride.

[Cellardude]

Originally Posted by ugab37

Ill be 100% honest, you'd DESTROY me man. I may be bigger, but your skill level is much much higher than man. My size and strength is too much for most beginners, but I have 170 pound vet's that tap my ass out repeatedly. Im still a rookie man. But hey, thanks for the compliment. By the way, when's your next fight man?

Metroba/CellularDude- Thanks for watching, Im hopin this one will be a nice ride.

no problem. Be sure to check out my run with Drive and X-Factor when you can.

[Rodja]

Originally Posted by ugab37

Ill be 100% honest, you'd DESTROY me man. I may be bigger, but your skill level is much much higher than man. My size and strength is too much for most beginners, but I have 170 pound vet's that tap my ass out repeatedly. Im still a rookie man. But hey, thanks for the compliment. By the way, when's your next fight man?

Metroba/CellularDude- Thanks for watching, Im hopin this one will be a nice ride.

It's on November 3rd. I am dropping to LW and the diet has been torturous. I am almost within cutting range, so I can somewhat ease up on the caloric restriction.

[workin2005]

Subbed...great start!

Workin

[ugab37]

Originally Posted by Cellardude

no problem. Be sure to check out my run with Drive and X-Factor when you can.

Yeah man, your gonna love that combo. Drive or xfactor solo would be good, but together will be insane.

[jjohn]

Looks good! Subbed and enjoy!

[EasyEJL]

so wait, doing 1250 for 50 or 1250 for 60? 3 bottles takes you to 60 at that I'm still deciding what to do dosagewise myself

[ugab37]

Originally Posted by EasyEJL

so wait, doing 1250 for 50 or 1250 for 60? 3 bottles takes you to 60 at that I'm still deciding what to do dosagewise myself

Ill be doing 1250 x50 days.

DAY 6

Shoulders
Dumbell Press- 50sx30, 65sx25, drop of 65x10, 50x15, 45x20, 35sx20
Plate Raises- 35x20, 35x15, drop of 35x15, 25x27
1 Arm Side Laterals- 3 sets of 20 w/25s
Side Lateral Pumps- 50s til failure for 2 sets, 40s til failure plus rest/pause of 12/8/6 assisted reps focusing on negs.

Cardio
My MMA instructor and I just did about 2 miles with intervals, since todays an off day for us.

Overall Impressions So Far
My endurance was really good today. The pumps were great. We'll see tommorrow if the DOMS has started to increase. 2moro will be a double split with back/legs in AM and then chest in da PM.

[prld2gr8ns]

Looking good ugab. I'm in on this one as well.

[matthew76]

S...S...S...S...SuBBeD!

Unleash hell bro!

[jjohn]

If DOMS increase at day 6, my jaws fall on the floor. lol

[ugab37]

DAY 7

Chest
Trisets of FlatBarPress/InclineFlyes/FlatDumbellPress- 3 sets of 135x50/50sx20/65x30

Triceps
Decline Brainbusters- 85x20, 125x15, 145x15 followed by closegrip presses til failure
Incline Dumbell Extensions- 120x25, 85x51
Rope Pressdowns- 2 sets of 20

Biceps
Buddy Curls- 85x20/18/16/14/12/10/8/17(alternated between close and wide grips)
Crossbody Hammer Curls- 2 sets of 25 w/40's
1 Arm Spider Dumbell Curls- 25x15, 30x10 then partials til failure, then 10 full negatives.

Back
1 Arm Rows- 120x27
Supersets of WidePulldowns/BackPulldowns- 2 sets of 20/20
Straight-Arm Pulldowns- 2 sets til failure

Legs
(pressed for time and spent by now, so....)
3 Giantsets of LegPress/LegExtension/LegCurl/CalfRaise- sets of 10/15/10/25

Cardio
Ran some hills for about 20 total minutes. All I had after these 2 workouts.

Overall Impressions So Far
I felt really enegized today. My sleep is better and much deeper. I just feel this natural type of energy. Its not like a speedy or jittery feel at all, its smooth. So Far, so Good. I cant wait til the xfactor kicks in. Yeah buddy, Lightweight!!!

DAY 8
off days

[workin2005]

Very solid program!

Workin

[ugab37]

DAY 9

Shoulders
Superset of DumbellPress/SideLateralPumps- 3 sets of 65sx20/50s til failure
Triset of Seated FrontRaise/LateralRaise/LateralPumps- 3 sets of 25sx20/15/failure

Also, since it was shoulder day, my MMA instructor and I went ahead and incorporated some striking. We did 3 sets til failure of jab/cross combos followed by jab/jab until failure while holding 5lb dumbells. It was a very good burnout.

Cardio
10 minutes of 3/1 walking/sprinting intervals

Overall Impressions So Far
Again, my sleep has been awesome. My skin is definately looking healthier. So far, the pumps have been good. It's still a little too early for the xfactor results, but poseidon is doing exactly what it claims. My stamina has also been elevated quite nicely.

DAYS 10/11
off days

DAY 12

Biceps
Incline Dumbell Curls- 30sx25, 45sx15, drop of 40sx10/ 30sx20/ 20sx30
ConcentrationCurls- 3 sets of 21's(triple 7s) with 30s
Seated Hammer Curls- 2 sets of 15 w/45s
1 Arm Spider Curls- 1 set w/35(10 full reps, then partials til failure, then 7 negatives)
Cable Rope Curls- 2 sets of 25
Wide Bar Cable Curls - 2sets of 20
LyingReverseCableCurls- 1 set of 101 reps(insane burn!!)
MachinePreacherCurls- 1 set til failure w/partials

Overall Impressions So Far
My stamina is just amazing. I wake up in the morning, take 2 scoops of poseidon w/ my whey isolate, and I feel like I could go all day. My pumps were definately elevated today, so maybe the xf is kicking in slightly. Really, no complaints so far. No headaches or anything and Im feeling energized all day. One thing to note as well is that my weight was up 3lbs today and thats with a very low carb intake. Tommorrow will be chest/tris....

[jjohn]

Up 3 lbs! Darn!!

[workin2005]

Originally Posted by ugab37

DAY 9

My stamina is just amazing. I wake up in the morning, take 2 scoops of poseidon w/ my whey isolate, and I feel like I could go all day. My pumps were definately elevated today, so maybe the xf is kicking in slightly. Really, no complaints so far. No headaches or anything and Im feeling energized all day. One thing to note as well is that my weight was up 3lbs today and thats with a very low carb intake. Tommorrow will be chest/tris....

Glad to hear it...stamina and endurance is definitely where Poseidon shines!

Workin

[ugab37]

DAY 13

Chest
Flat Bar Press- 135x40, 205x33
Triset of HiIncline/LoIncline/Flat(All Flyes)- 3 sets of 40sx12/12/failure
Superset of FlatDumbellFlye/Press- 35sx30/failure

Triceps
Incline Dumbell Extensions- 65x50, 120x26
Dumbell Brainbusters- 20sx40, 40sx15, 30sx32

Overall Impressions So Far
My pumps were definately elevated today. Goodnight, that was crazy. Stamina is still up and I look much fuller, but not like puffy at all. I just look bigger. Im loving this so far. 2moro will be back/legs....

[ugab37]

DAY 14

Back
One Arm Dumbell Rows- 100x15, 120x32
WideMachinePulldowns- 2 sets of 20
WideStation Pulldowns- 2 sets of 20
Underhand Pulldowns- 2 sets of 20
Superset of Wide/Narrow Straight-Arm Pulldowns- 3 sets of 20/failure
One Arm Cable Rows- 2 sets of 12(w/rest/pause on 2nd)

Legs
Deadlifts- 135x10, 225x6, 315x4, 405x8, 465x4(I used to be so much stronger on these. It makes me sick. Oh well, hopefully this stack will get me back)
Giant Sets of LegPress/LegExtension/LegCurl/CalfRaises- 3 rotations of 10/10/10/20

Overall Impressions So Far
PUMPS, PUMPS, PUMPS!! Man, it was intense today. Also, my strength is up for sure. Im not sure if its from the 'feeling' of poseidon or from xfactor, but its elevated. One thing to note was that my bi's were still sore, so it hurt me a little on back today, but thats fine. I did about 2.5 scoops of poseidon today preworkout, and I got the damn niacin flush with that for sure. I kinda like it though. It gets me all jacked for the workout. My skin is so much clearer. Every little spot of acne is gone(not normally a prob., but its non-existant now). My weight is still 3lbs up so far, so thats nice. Im sad to say that tommorrow will be an off day, but sunday, ill be back at it.

DAY 15
off day

[jjohn]

Originally Posted by ugab37

DAY 14

PUMPS, PUMPS, PUMPS!!

It's just the beginning!

[EasyEJL]

Is it vaguely normal for light pumps to persist thru a rest day once x-factor kicks in?

[jjohn]

Originally Posted by EasyEJL

Is it vaguely normal for light pumps to persist thru a rest day once x-factor kicks in?

Yes. You will feel fuller all day even on your off days!

[EasyEJL]

I already (at day 5 yesterday) felt a little of that, I didn't have DOMS, but biceps felt partially pumped all day on my off day. keep in mind i'm at around 2g of aa a day with all the eggs... so maybe it is kickin in that fast?

[workin2005]

Originally Posted by ugab37

DAY 14
I did about 2.5 scoops of poseidon today preworkout, and I got the damn niacin flush with that for sure. I kinda like it though. It gets me all jacked for the workout. My skin is so much clearer. Every little spot of acne is gone(not normally a prob., but its non-existant now). My weight is still 3lbs up so far, so thats nice. Im sad to say that tommorrow will be an off day, but sunday, ill be back at it.

DAY 15
off day

I actually try and time by Pre-workout Poseidon so the Niacin Flush hits me by my first set. Makes for an excellent workout! Pumps and energy through the roof!

Workin

[jjohn]

Originally Posted by EasyEJL

I already (at day 5 yesterday) felt a little of that, I didn't have DOMS, but biceps felt partially pumped all day on my off day. keep in mind i'm at around 2g of aa a day with all the eggs... so maybe it is kickin in that fast?

IMO it's not fully kicked in yet. At least 10 days at 2g would be my guess.. DOMS are usually the first indication of it kicking in..

[ugab37]

DAY 16

Shoulders
Dumbell Press- 50sx30, 65sx30, 85sx14 immediate drop for 50s til failure
OneArmDumbellLaterals- 3 sets of 15 w/35s
PlateRaises- 2 sets of 45s x 12
Trisets of CableFront/Side/Bent Raises- 3 sets of 15 each

Traps
Dumbell Shrugs- 2 sets of 10 w/120s(I hold at the top for a 3 count and on rep 10, I hold til failure

Overall Impressions So Far
Well, I felt a little sluggish today, but still managed a good workout. I had a late night last night, so hopefully I can regroup for the next workout.

DAYS 17/18
off days

DAY 19

Biceps(I only had 30 mins.. Call in at work)
Trisets of CableCurls/RopeCurls/HiCableCurls- 3 sets of 15-20 on all(nice pump on these badboys...)
Supersets PreacherCurls/LyingReverseCurls - 2 sets of 20/30, final set on preachers was failure, then partials. then 1 set of 107 reps w/some rest/pause.

Overall Impressions So Far
Well, work tried to ruin todays workout, but I actually managed to get a really awesome pump. The time restraint actually helped me. The poseidon helped with stamina and Im assuming the xf has kicked in cause my pumps were so hard it was painful.

DAY 20
Chest
Flat Bar Benchpress- 135x20, 185x6, 225x4, 275x4, 315x4(I really wish my pec wasnt so screwed up from my tear, cause 315 felt light and I havent went heavy in over a year.), 205x27
HiINcline Flyes- 2 sets of 15 w/50s
LoIncline Flyes- 2 sets of 15 w/50s
Almost 90degree End2End Flyes w/arms COMPLETELY straight- 2 sets of 15 w/25s(crazy stretch on these)

Triceps
Incline Dumbell Extensions- 1 run da rack set w/ 120x5, 100x10, 85x15, 65x20, 50x25, 45x30, 40x35, 35x40, 30x45, 25x50, 20x201

Overall Impressions So Far
Lets see, Im sore as a mutha from yesterdays workout, so the DOMS is kickin in and Im lovin it. Todays workout, I had a pump in my triceps that was just insane. It stayed pumped for about 3 hours after the workout. My strength on flatpress is was awesome and my stamina was up as well. I definately dont have any oily skin from the xf. My skin is flawless right now, so poseidon is doing its job. Im really liking this ride now...