Bolt's USP and friends Log

[bolt10]

Hey everyone! I will be running this log for as long as I feel like or until something comes up. Idk exactly how often I will update but I will keep it pretty darn recent.

Starting Vital Stats
-Height:5'8"
Weight: Currently 172lbs
Age:18

Background Info:

- I do not think i have ever truly told much about myself but I will disclose some info here. I have been training in some way or form since starting football in 6th grade(granted when i was younger it was just running, push-ups, and sit-ups). Around the summer leading to my HS Freshman year I began training with a former bodybuilder from my church. He is one of my biggest role models in my life as both a spiritual influence as well as the first person to teach me truly how to achieve greatness in the gym and in my diet. I used to hate him for all the gross foods he used to slowly teach me to like(as a teen i hated veggies and oats). I trained for athletic performance for the first 4 years of my official weight training, with growing intensity and passion each year. I faced several hardships in my journey so far(serious shoulder issues among other problems) but have stuck to it and gone from a small 125lbs freshman to my current weight nowadays. I take great pride in all that i set out to do and eating clean and training with correct habits are huge to me.

Current Training:

-Currently I am employing a typical high volume, once a week lifting split. This is a change up from my normal two times a week split. It normally looks like this
Monday:Arms, Calves, Abs
Tuesday:Hamstrings
Wednesday:Chest, Shoulders, Calves
Thursday:HIIT cardio
Friday:Back, Traps
Saturday:Quads, Calves, Abs
Sunday:Off or cardio if i feel the need
-I also will employ some other cardio throughout the week if needed and depending on different factors. I just added Shoulder work back in this week after a two month lay off due to how i felt they had been over worked(they have shrunk slightly but its not big deal it should come back quick). More training info to come if you want details and/or as i go along.

Current Diet:

-I recently bumped up my Anabolic Pump dosage to 4 caps a day on workout days and 3 on off(about 3 weeks ago i started this). I jumped weight pretty quick to 175, but it has slowly gone down(some pretty good recomp). While doing this I am currently at 3000 cals a day with roughly 225-250 grams protein, 300-320 grams carbs, and around 70-80 grams fat. I will stay at 3000 cals for a couple weeks to take advantage of the recomp going on right now and then add calories when i begin more of a bulk in March. I usually eat 5 meals a day and it is pretty close to the same each day, usually close to something like this:
Meal 1(Pre workout): 1 Turkey burger, 1 cup oats, small handful raisins, and 1 cup milk with half a scoop of Ultra Peptide
Meal 2(Post workout): 1.5 scoops Ultra Peptide, 1 cup milk, Bowl of oats, cereal(cheerios or honey bunches of oats), and raisins(~650-700 cals)
Meal 3: Either turkey burger, chicken, or pork(depends on what they have at dining hall), Rice, Potatoes, Sweet Potato, or whole wheat bread, apple,pineapple, or banana, and spinach, brocolli, and other vegetables(~600 cals)
Meal 4: Same as above(just a different variation)(~600 cals)
Meal 5: Usually cottage cheese, almonds or peanut butter(~400-450 cals), and no i'm not someone who thinks i have to have this right before bed or i lose all my muscle!! i usually eat this 1.5-2 hours before bed and i love cottage cheese lol
Would like to add that i stay around 3000 cals on off days, just slightly less carbs and more fat to fill in the missing cals.

Supplementation

-For sure I will be running Anabolic Pump and GlycerGrow til the end of the month, then in march ill cycle off GG for a couple weeks and add just P-slin to my AP.
-Check my thread(Help a brother out!(Stack suggestions)) to help me decide what else to add.
-Will run most of these for March-April and will add in Recreate around the end of April to kickstart my cut.
-AP is dosed before meals 1,2,3, and 4.
-I take 8 grams of fish oil a day.
-Take Multi
-Take poseidon(usually 2-3 scoops a day unless im sick then ill add more)
*EDIT* P-slin added in on post 29...

Goals

-Recomp for next couple of weeks before going on a final 6-8 week bulk before my cut.
-Want to add a solid 5 lbs before i cut again(I would like to keep it really lean and not just gain weight for the sake of it)
-Gain good strength and improve performance.

Longterm Goal

-Add 10 lbs of dry muscle a year while slowly lowering my body's body fat set point.

[skunkman]

Gotta have that lotion right by your bed!

[Guest]

i have some others so if you want any others just let me kno cuz im open for helpful critique..

Clean your room.

Do you any pictures from last year before Ap..that would be interesting.

[crader]

Very good muscle mass.

[bolt10]

Gotta have that lotion right by your bed!

hahahhaa thats my roommates...and my room was slightly messy but it gets like that and i clean on saturday(pics were taken on a friday)

and with the ? about pics before AP...i dont have any on my computer, i can check when i go home this weekend i have been pretty camera shy since my shoulder surgery and just recently have felt good enough about myself to take some. i will be taking more pics later though and definitely when i try recreate i will have pics to update every couple of weeks...

Very good muscle mass.

Thanks!!

[bolt10]

Thursday Feb. 14
I will talk about all sorts of things that pertain to my day, so be warned by my randomness...

-So far I have eaten two meals today and in about an hour i will be heading off to the gym to do some HIIT cardio. Not entirely sure how i will do this today, but probably sprints again. Will update on how it goes when i get back.
-Two meals so far today and on track with how I usually eat.
-Seeing some good vascularity today.
-Chest is demolished from yesterday. I'm actually surprised at how sore it really is even on the third week of my current split. Will be changing exercises and rep scheme after next weeks workouts for all body parts.
-Aite I am off to change and get ready to do my cardio....update later....

[bolt10]

Cardio Update

-First I'd like to say that today's cardio was done without any stimulant pre-workout(i have been on stims for too long anyway) and i did pretty darn good with out any stims.
-While i didn't have stims my workout was fueled by that Vitamin Juice!!

-In all seriousness i killed the sprints today with help from my poseidon and listening to some good music.
-Even though calves were sore i still had a great session with 5 minutes of warm-up and cool down around the 20 minute session.
-I noticed some pretty crazy vascularity in my arms after running(normally don't note much vascularity from just cardio)
-Overall great session.


Ok to explain some things real quick i have nicknames for many things and me and my friends call my poseidon vitamin juice lol
-other things to note im still feeling "big" even while i am recomping.
-noticing some nice fullness in my bi and tri muscle bellies and i am still leaning out while not having to worry about caloric restriction

:bruce1:

-Can't wait to lift tomorrow.....

[Ubiquitous]

clean your god damn room.

[bolt10]

clean your god damn room.

would u believe me if i said it was clean now?

[Ubiquitous]

Finish your brussel sprouts!

[bolt10]

Finish your brussel sprouts!

haha ive never had brussel sprouts to tell the truth....but that word finish thats sad cuz it just reminded me how i finished another bottle of anabolic pump.....
butttt i still got two full bottles!!
and this reminds me that i will be putting a new nutraplanet order soon!!

[Ubiquitous]

In all honesty, you have very good development at 18. Nice work so far.

[bolt10]

Friday Feb 15

-Ok so i think anabolic pump is a little too strong..............JK, but in all seriousness ive found the perfect combo preworkout that has been great. For me this is 80 grams of carbs coming from some milk, 1/8 cup raisins, and 1 cup oats with whatever protein source i choose. THis provides insane pumps and strength.
-Also, I don't know if its these new white caps or if my new dosing schedule of 20-30 minutes before a meal, but AP has gone from just preventing fat gain to losing fat.....on 3000 cals a day!! Granted my training is intense and i eat clean but i've slowly dropped weight these past 2-3 weeks with a satisfying diet! I'm gonna start to ramp up the cals slowly to hault the fat loss and start gaining again....
-OK but on to my training today:
-Today was Rest Pause on Weighted dips and incline hammer curl, and decline DB Tricep Extention and Reverse grip curl. Even on low reps today i had a tremendous pump and vascularity is pretty insane.
-I'm also employing a new technique i am trying in order to see if it improves my recovery at all. I use a really light weight on an isolation movement at the end of the workout to do real high amount of weight just to get the muscle engorged(not trying to really do a working set with this per se) and then get into my extreme stretching for the day.
-Strength and motivation were amazing considering my ipod froze on the way to the gym!! This did actually allow several ppl to approach me and ask me about my training(normally with my ipod in i think ppl are scared to approach me cuz i talk to myself.....)

[bolt10]

Ok a quick ? if anyone reads this and has an opinion....does anyone see any problem if i worked out quads later this afternoon? basically wondering if working out twice in the same day is a bad idea...and i'd only do this every 3rd friday due to the way my split is laid out...

[pmiller383]

Just make sure you eat enough and maybe cut a little volume out of each workout and you will be fine doing two a days

[bolt10]

Just make sure you eat enough and maybe cut a little volume out of each workout and you will be fine doing two a days

alrite thanks quick response was appreciated

[bolt10]

well i decided not to lift again today....but im about to go play a pick up football game!!!!

[bolt10]

-ok so my biceps are extremely sore today, which is rare. No matter what i do i can't seem to get them sore. I also think i added some stretch marks to them recently...they are really gettin noticeable...
-my anterior head of my shoulders is sore...which leads me to believe extra stress was put on them doing weighted dips...ugh
-that fb game yesterday was alrite but dangg i forgot how crazy football movements seem to find those random muscles that don't get much training from lifting...
-i woke up leaner this morning...i think its a combination of the fourth week on glycergrow(this seems to decrease water retention with extended use for me), dosing creatine with AP(more decrease in water retention), and the fact that my diet has been spot on for two weeks...but i am going home today so i feel a well deserved family meal coming
-going to go training back in about an hour...already ate some oats, cheerios, raisins, and a protein shake...

[crader]

Football is awsome cardio. How did the two workouts in a day go? I did this last week and man are my arms sore.

[bolt10]

Football is awsome cardio. How did the two workouts in a day go? I did this last week and man are my arms sore.

i decided against it when the football came up...i was actually about to leave my dorm and my friend asked if i wanted to go play football wit some ppl. Since i was doing quads i felt this was a viable option. but i will probably be doing some days in the future, gotta try different things and see what works for me