AaronTech's Journey to a Better Body (AKA Purple WrAAth Purple Lemonade Log)

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    AaronTech's Journey to a Better Body (AKA Purple WrAAth Purple Lemonade Log)


    AaronTech's Journey to a Better Body (AKA Purple WrAAth Purple Lemonade Log)




    PurplEWrAAthLemonade

    Enhance Recovery And Increase Strength, Endurance, And Energy!


    Discover the "Holy Grail" of bodybuilding and athletic performance enhancement: maximizing lean gains and fat loss while enhancing recovery and increasing strength, endurance, and energy. Purple Wraath was created to be the most complete EAA/BCAA product on the market; keeping your body in a constant anabolic state and keeping you training hard with its added super endurance complex.


    Key Attributes:

    * Fast absorption/fast acting
    * EAA & BCAA
    * Caffeine-free ergogenic formula
    * Delicious tangy grape flavor
    * Natural anabolic environment
    * Increase athletic performance, endurance, focus, stamina, and muscle recovery
    * Legal, safe, and effective for both men and women
    * Stimulate metabolism to reduce body fat
    * Explosive strength, power, and energy
    * Increase or maintain muscle mass whether cutting or bulking
    * Dextrose/maltodextrin free



    PurplEAA Complex:


    The Purple Wraath PurplEAA Complex is a very efficient formula based on the science of actual homo sapiens muscle protein and clinical studies on human amino acid assimilation. Essential Amino Acids (EAA's) are the "building blocks" of lean muscle mass, but the EAA's from whey protein can take hours to enter circulation. The solution is the Purple Wraath fast-acting, free-form PurplEAA Complex: While essential amino acids function cohesively as a group to aid in your training, additionally they each produce a significant benefit when it comes to training:

    Leucine:
    - Primary anabolic trigger
    - Enhance recovery
    - Optimize hormone levels

    Valine:
    - Energy
    - Recovery
    - Glucose production
    - Nitrogen balance
    - Anti-inflammatory
    - Analgesic

    Isoleucine:
    - Energy
    - Recovery
    - Glucose production
    - Hormones

    Lysine:
    - Beta-oxidation
    - Nitrogen balance
    - Calcium absorption
    - Energy

    Arginine:
    - Vasodilator
    - Nutrient delivery
    - Anti-Catabolic

    Histidine:
    - Vasodilator
    - Sexual function

    Threonine:
    - Nutrient uptake
    - Immune system

    Methionine:
    - Enhance metabolism
    - Energy
    - Mood
    - Antioxidant

    Phenylalanine:
    - Energy
    - Hormones
    - Mood

    It's important to understand that our EAA Complex includes all of the BCAA's (Branched Chain Amino Acids) that you have used in the past, including a precise ratio of leucine. Research shows that blood levels of these KEY amino
    acids are directly related to muscle protein synthesis, so we formulated a comprehensive and efficient matrix to enhance lean mass directly and indirectly, and under various conditions. Now, that ratio is important, but there are some other very exciting points about this formula. Unlike some of the amino acid supplements on the market, you aren't paying for cheap "filler" ingredients such as dextrose or maltodextrin when you purchase Purple Wraath. Also, we chose not to include the amino acid glutamine since it is not an essential amino acid, and our bodies can synthesize it on its own in sufficient quantities. Because the studies that we based this formula off of do not use tryptophan and since it has the potential for "sedative" like side affects, we designed Purple Wraath to be completely tryptophan-free.
    By combining intense exercise or weightlifting with the fast absorbing PurplEAA Complex you can rush nutrients into the active cells of your working muscles, creating an anabolic environment optimal for recovery and lean mass.

    What would an EAA product be without some amazing support ingredients? Good, but not great. To make this formula great we added the PurplEndurance Complex.


    PurplEndurance Complex:

    You can't create an optimal anabolic environment without intensity so Controlled Labs decided to take things to the extreme with Purple Wraath by including the ultimate caffeine-free Ergogenic Complex:

    So what does each of the ingredients in the PurplEndurance Complex do?

    Beta-Alanine:
    - Helps increase aerobic efficiency
    - Helps enhance oxygen transport
    - Helps to reduce lactic acid accumulation

    Citrulline Malate:
    - Reduces Lactic Acid and Ammonia
    - Boosts energy production
    - Has an oxygen sparing effect
    - Boosts mitochondrial function

    Betaine Anhydrous:
    - Is a key osmotic/cellular hydration ingredient
    - Enhances muscle fullness
    - Acts as an energy enzyme protector
    - Induces the conversion of homocysteine to methionine
    - Elevates glutathione levels
    - Promotes liver health
    - Helps you maintain intracellular electrolytes
    - Enhances metabolism

    Ginger:
    - Aids in nutrient absorption
    - Enhances digestion/stomach function
    - Produces a nootropic effect

    Norvaline:
    - Helps elevate naturally occurring eNOS






    Product and Sponsorship by

    Controlled Labs

  2. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
    Join Date
    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%


    First Impressions:

    Smell - 10/10 I have this on here because as soon as you open the container, it smells like heaven

    Mixability - 10/10 I used half the recommended serving to start (1 scoop) and 10 oz of water..perfect mixing

    Taste - 10/10 Wasn’t expecting it, very delicious lemonade taste…with a deceiving purple color!

    Effectiveness - 10/10 After about 10 minutes felt focused and energized, awesome tingles from the BA

    Overall First Impression - 10/10 Completely Awesome, expecting great things in my work out today.

  3. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Supplements I'm taking with this:

    ON Vassive-CE Blue Raspberry
    EAS 100% Whey Protein Chocolate
    Isotonix Multi-vitamin and OPC-3



    My Stats:

    Age: 18
    Weight: 169
    Height: 6' 1.5"
    Years Lifting: ~ 2 years
    BF: ~11%
    Arms: 14"
    Chest: 46"
    Quads: 21"
    Calves: 14"
    Shoulders: 29"
    Neck: 14"
    •   
       

  4. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Diet and Macros/Training Regimen


    Current Training Schedule:
    Warm Up:
    5 minutes of Treadmill on 3.5 speed at inline 15 or Body-movement drills

    Stretches:

    - upper back stretch/twists
    - lower back stretch/touch toes
    - side stretch/v stretch both sides
    - calf stretch isolated
    - front lunge
    - Shoulder stretch and tricep stretch
    - hamstring stretch
    - Quad stretch


    Cool Down with ballistic and isometric stretches - 5 minutes


    Monday:
    Chest, Shoulders, Triceps, and Abs


    Wednesday:
    Back and Biceps, and Abs


    Thursday:
    Legs and Back


    Saturday:
    Flat Bench Press [4 sets, 8-10 reps]
    DB Shrugs [4 sets, 8-10 reps]
    Deadlifts [4 sets, 8-10 reps]
    Clean and Jerks [4 sets, 8-10 reps]
    Abs

    Cardio Schedule/Protocol:
    Tuesday:
    Plyometrics

    Thursday:
    Cardio


    Friday:
    Kenpo

    Sunday:
    Rest and Stretch


    Current Diet and macros: 3000kcals, 9 proteins, 2 dairies, 2 fruits, 3 vegetables, 1 fats, 3 carbs, two 46g protein shakes

    Sample Diet plan for 1 week (haven't perfected it yet, so there will be mistakes, school keeps me busy, lol)

    Day 1:
    Breakfast: 1 cup Oatmeal, 8oz Fat Free Milk, 1/2oz Raisins
    Snack: 1 oz low fat cheese with 6 whole wheat crackers
    Lunch: Turkey Breast Sandwich ( 12 oz fat free turkey breast, 2 slices whole wheat bread, 1 leaf lettuce, 2 slices tomato)
    Dinner: 12oz beef burger patty, 3 oz low fat melted cheese, 1 medium baked potato, 4 cups spinach leaves with cucumber and tomatoes, ? cup fresh berries

    Day 2:
    Breakfast: 1 whole wheat bagel, 4 eggs, 8 oz cottage cheese (1%), 1 medium sized orange
    Snack: 4 tablespoons hummus with carrot sticks, 1 oz turkey jerky
    Lunch: 1 grilled chicken burrito, 2 cups gazpacho
    Dinner: 12oz halibut, 1 medium artichoke, 1 cup berries, 1 medium nectarine

    Day 3:
    Breakfast: Pear and Granola muffin, 8 oz nonfat yogurt, 1 cup sliced strawberries
    Snack: 1 oz almonds, 1 oz dry roasted sodium free peanuts
    Lunch: 12oz tuna salad on whole wheat tortilla, ? cup sprouts and diced tomatoes, 1 medium peach
    Dinner: 12oz chicken breast, 2 cups mushrooms, zucchini, and onion saute, 9 oz grated parmesan cheese, 1 cup brown rice

    Day 4:
    Breakfast: mushroom omelet, 1 cup sliced strawberries, 12oz cottage cheese (1%)
    Snack: 8oz nonfat fruit flavored yogurt
    Lunch: Turkey Breast Sandwich ( 12 oz fat free turkey breast, 2 slices whole wheat bread, 1 leaf lettuce, 2 slices tomato)
    Dinner: 12oz salmon, 1 cup asparagus, 1 medium baked potato, 4 cups salad greens

    Day 5:
    Breakfast: 2 whole wheat waffles, ? medium banana, 4tbsp low sugar maple syrup, 8 oz skim milk
    Snack: 2 oz soy nuts, 2 oz turkey jerky
    Lunch: 1 chicken pita, 1 cup grapes
    Dinner: 12oz grilled ahi tuna salad, 4tbsp lime-soy vinaigrette, 1 whole grain roll

    Day 6:
    Breakfast: 6 eggs, 8 oz cottage cheese, 6 oz fresh squeezed orange juice, 1 whole wheat bagel
    Snack: 8oz nonfat fruit flavored yogurt, 1tbsp peanut butter with celery sticks
    Lunch: white bean and tuna salad
    Dinner: 12oz Italian meatloaf, 1 medium baked potato, 4 cups spinach and romaine sauce, 3 oz cubed mozzarella cheese

    Day 7:
    Breakfast: 3 pancakes (3.6 oz), 4 tbsp low sugar maple syrup, 1 cup blueberries, 8 oz fat free milk
    Snack: 1 oz low fat cheese, 6 whole wheat crackers, 1 sourdough pretzel
    Lunch: chicken Caesar salad, 1 cup sliced strawberries
    Dinner: 12 oz filet mignon, 4tbsp pear and peppercorn sauce, 1 cup baby Portobello mushrooms, 1 cup brown rice
    --doesn't include shakes and bars, etc

    Current Daily water intake: 145 ounces
  5. New Member
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    6'1"  166 lbs.
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    Mar 2008
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    Rep Power
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    Lv. Percent
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    How I'm Supplementing:
    Morning 1.5 hours before breakfast - Multi and OPC, 46g protein shake EAS 100% Whey Chocolate

    Before Workout - Controlled Labs Purple WrAAth Lemonade, 1st week, 1 scoop with workouts; After: 2 scoops on strength, 1 scoop on cardio about 20-25 minutes before workout and 1 in the morning, non-workout days 1 scoop in the morning

    Post Workout - 1 scoop ON Vassive-CE, 20 minutes later 46g protein shake EAS 100% Whey Chocolate
  6. New Member
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    Thumbs up Day 1 - Legs and Back and CL PW Lemonade =]


    Legs and Back


    -balance lunge (with chair) [25x2]

    -calf raise/squat [25x1 with 20 pound dumbbells]

    -reverse grip chin up [10x1]

    -super skater (place all bodyweight on one leg and slide other leg behind body in skater motion, repeat other leg) [25x2 with bodyweight]

    -wall squat [90 seconds]

    -wide front pull ups [8x1]

    -step back lunge [15x2 with bodyweight]

    -alternating side lunge [24x1 with bodyweight]

    -close grip overhead pull up [10x1]

    -single leg wall squat (alternate legs every ten seconds, parallel
    stance) [60 seconds]

    -deadlift squat (standing on one leg with other bent behind,
    squat down and reach for floor, weights optional) [20x2 with bodyweight]

    -switch grip pull up (alternate every 2 reps) [12 total]

    --ballistic stretch with water [60 seconds]--

    -sneaky lunge (lunge across floor on toes, heels never touch
    floor) [20 reps, slow, with bodyweight]

    -reverse grip chin up [12x1]

    -toe roll isometric lunge (exaggerate lunge position, push off ball
    of foot, rolling onto toe of straight back leg) [20 reps each side with bodyweight]

    -wide front pull up [10x1]

    -3 way calf raises (directions: toes out/heels together, feet
    parallel, toes in/heels out) [15 slow reps, 10 fast reps, with 30 pound dumbbells]

    -close grip overhand pull up [10 X 1]

    4 minute Cool Down

    Water Drank: 20 oz


    Review:I had an awesome workout; felt energized and motivated throughout the workout (more than usual), I could feel the Beta Alanine working, and am enjoying Purple Wraath as a preworkout drink...and this is with only 1 scoop!
  7. New Member
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    6'1"  166 lbs.
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    Day 2 ---- Morning


    Man, I really want to take som right now just to prepare me for the day and get some early aminos in, and then take it again pre-cardio workout (Kenpo for an hour with Abs)....this stuff just tastes sooo goood!!!!!1111onez
  8. New Member
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    6'1"  166 lbs.
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    It won me over..but there's more to the story...

    I made my PW Lemonade and drank about half of it..then felt a little Mad Scientisty and mixed it with my Vassive-CE (for creatine AND aminos/beta alanine)....I am now drinking a bottle of heaven and will be floating around until my workout this evening


    Seriously though, this is the best tasting lemonade drink ever... & I don't even like lemonade, but this stuff tastes great
  9. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 2 --- 3/21/08


    Didn't have a chance to post yesterday, doing Kenpo later this evening...took a serving this morning because I had lack and now I'm fully energized

    Great product, I'm sticking with this for good.
    Today was more of an off day due to family circumstances, but here's what I did after 20 minutes of 1 scoop PW Lemonade:

    Bench Press 2 x 10 (105lbs)
    Deadlifts 2 x 10 (105lbs)
    Shrugs 2 x 10 (50lb dumbbells)
    Clean and Jerks 2 x 10 (85lbs)
    Squats 2 x 10 (85lbs)
    Chin Ups 2 x 10


    Lighter weight because I didn't have a spotter, but I got a better burn from the workout today which was awesome
  10. New Member
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    Rep Power
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    Lv. Percent
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    Day 3


    Did an hour of Kenpo followed by my 12 minute Ab routine and I feel great; I was energized throughout Kenpo and when I got to Abs I was able to push into harder reps. I was so energized afterward that I pumped out 20 reps of 105, which is probably chump change to some, but that's what I usually warm up with x 10 reps and I'm burned out.

    All in all, great exercise day, tomorrow is off, but I'm taking PW in the morning because I have to get up early (and I need teh Aminoz).
  11. New Member
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    6'1"  166 lbs.
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    Mar 2008
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    Rep Power
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    Lv. Percent
    70.73%

    Drinking my PW now, Chest, Shoulders, Triceps and Abs today.


    I'm excited


    And Day 4 (yesterday) was a relaxation day with the family, but I took some in the morning for Aminoez and Beta Alanninez and it felt great, as usual!
  12. New Member
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    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Cool Workout


    -Slow motion 3 in 1 Push Up [12 reps, 8 normal push ups for burnout]

    -In & Out Shoulder Fly [16 reps with 5 lb dumbbells ]

    -Chair Dips [25 reps]

    -Plange Push-Up [10 reps]

    -Pike Press [12 reps]

    -Side Tri Rise [15 reps each side]

    -Floor Flys [10 reps]

    -Scarecrows [15 reps with 5 lb dumbbells ]

    -Overhead tricep extension [10 reps each arm, 15 lb dumbbells]

    -Two twitch speed push up [4 fast, 3 slow x 2]

    -Y Press [12 reps, 15 lb dumbbells]

    -Lying Tricep Extension [12 reps, 20 lb dumbbells each arm]

    --50 second waterbreak--

    -Side to side push up [8 reps]

    -Pour fly [12 reps with 5 lb dumbbells ]

    -side leaning tricep extension [10 reps with 12 lb dumbbells]

    -weighted circle [10 x 2, 5 lb dumbbells (burned like a mother) ]

    -throw the bomb [10 reps each arm with 15 lb dumbbell]

    -front to back triceps extension [10 reps each arm with 15 lb dumbbell]

    -one arm balance push up [4 reps one of the main ones I've been trying to improve on..hopefully we'll see progress ]

    -Fly-row-press combo [8 reps 15 lb dumbbells]

    -dumbbell cross body blows [10 reps each arm with 15 lb dumbbells]

    -shrugs [2x50lb 10 reps]

    -flat bench press [105lb 10 reps]

    -shrugs [2x50lb 10 reps]

    -flat bench press [105lb 10 reps]

    --Ab Routine-- ~12 minutes long

    Well this was an awesome workout....I hadn't had PW with this one yet and was pumped the whole way; was able to push myself more than I normally do

    unfortunately, I noticed with my pwo drink that I have about a serving and a half left of my Vassive-CE (creatine)...so I'm gonna have to use my primaforce bulk CEE powder (2g before, 2 g after)..shouldn't alter anything...just won't be such a heavenly taste :'(

    lol
  13. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
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    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 6 --- Back and Biceps


    - wide grip pull ups [8 reps]

    - lawnmowers [8 reps, 50 lb dumbbells]

    -twentyones [20 lb dumbbells]

    -one arm cross body curls [10 reps, 30 lbs]

    -switch grip pull ups [12 reps]

    -standing bicep curls [10 reps, 30 lbs]

    -one arm concentration curls [8 reps, 20 lbs]

    -corn cob pull ups [4 reps ]

    -reverse grip bent over barbell rows [8 reps, 105 lbs]

    -open arm curls [16 reps, 20 lbs]

    -static arm curls [16 reps (4,4,4,4) 20 lbs]

    ---50 seconds waterbreak---

    -congdon locomotive [40 reps, 20 lbs]

    -crouching cohen curls [10 reps, 15 lbs]

    -corkscrew curls [8 reps, 30 lbs]

    -chin ups [14 reps]

    -seated bent over back flys [15 reps, 15 lbs ]

    -curl up/hammer down [8 reps, 30 lbs]

    -hammer curls [10 reps, 30 lbs]

    -max rep chin ups [8 reps I was pretty burned out at this time]

    -superman [80 seconds]

    -in/out hammer curls [8 reps or 16 total, 20 lbs]

    -strip set curls [8 reps each; 30 lbs, 25, 20, 15]


    This workout was awesome, I did it last week without PW and today I noticed a huge difference..I can barely type and it's still like 30 minutes after...arms pumped..able to push out more reps

    Purple Wraath rocks. I think I found a new lover

    (no....wraathiality?)
  14. New Member
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    6'1"  166 lbs.
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    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Days 7 & 8


    These passed two days got screwed up, but I still took PW. I'm doing Plyometrics cardio today and then Legs and Back tomorrow.


    Still going strong!
  15. New Member
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    6'1"  166 lbs.
    Join Date
    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Days 9,10, & 11


    This whole weekend got screwed up because of stuff that was going on and I had absolutely no chance to workout...the only time I did I had about 20 minutes and did some cardio.

    Still took PW in the morning and sometime in the evening...love it so much.


    This upcoming week I'm gonna get back into business and start pushing myself more during the workouts (which I find easier to do with PW).

    Expect some hard work and good progress this week...gotta make up for lost days
  16. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 12 --- Chest, Shoulders, Triceps


    -Slow motion 3 in 1 Push Up [12 reps, 8 normal push ups for burnout]

    -In & Out Shoulder Fly [16 reps with 10lb dumbbells ]

    -Chair Dips [30 reps]

    -Plange Push-Up [10 reps]

    -Pike Press [9 reps]

    -Side Tri Rise [12 reps each side]

    -Floor Flys [16 reps]

    -Scarecrows [15 reps with 5 lb dumbbells ]

    -Overhead tricep extension [10 reps each arm, 15 lb dumbbells]

    -Two twitch speed push up [4 fast, 3 slow x 2]

    -Y Press [10 reps, 20lb dumbbells]

    -Lying Tricep Extension [10 reps, 20 lb dumbbells each arm]

    --50 second waterbreak--

    -Side to side push up [12 reps]

    -Pour fly [8 reps with 15lb dumbbells ]

    -side leaning tricep extension [12 reps with 15 lb dumbbells]

    -weighted circle [20 x 2 (40 total), 5 lb dumbbells]

    -throw the bomb [10 reps each arm with 15 lb dumbbell]

    -clap push ups [5 reps couldn't do any last week! ]

    -front to back triceps extension [8 reps each arm with 20lb dumbbell]

    -one arm balance push up [6 reps one of the main ones I've been trying to improve on..hopefully we'll see progress ]

    -Fly-row-press combo [4 reps 20lb dbs, 4 reps 15lb dbs]

    -dumbbell cross body blows [10 reps each arm with 25lb dumbbells]

    --Ab Routine-- ~12 minutes long

    Flat Bench Press: [1x1 205lbs (100%), 3x3 165lbs (~80%) ]

    DB Shrugs: [3 sets, 10 reps, 50 lb]


    Great workout, went up a lot in some workouts (shown in bold)
    Had 4g bulk CEE PWO..not very tasty, but it works

    Can't wait 'till tomorrow morning for more PW

    Back and Bi's tomorrow
  17. New Member
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    6'1"  166 lbs.
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    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
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    Just finished my morning dose of PW and I feel great...today is Back and Bi's, so I'm pumped.


    It's also day 13 of PW, so hopefully I don't drop anything (no superstitious)
  18. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
    Join Date
    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 13 --- Back and Biceps


    -wide grip pull ups [12 reps]

    -lawnmowers [8 reps, 50 lb dumbbells]

    -twentyones [30 lb dumbbells]

    -one arm cross body curls [8 reps, 30 lbs]

    -switch grip pull ups [16 reps]

    -Elbow out lawnmowers [8 reps, 50lbs forgot to type this last week; it was the same thing]

    -standing bicep curls [10 reps, 30 lbs]

    -one arm concentration curls [8 reps, 25 lbs]

    -corn cob pull ups [4 reps ]

    -reverse grip bent over barbell rows [8 reps, 135 lbs]

    -open arm curls [16 reps, 30 lbs]

    -static arm curls [16 reps (4,4,4,4) 20 lbs]

    ---50 seconds waterbreak---

    -congdon locomotive [40 reps, 20 lbs]

    -crouching cohen curls [12 reps, 20 lbs]

    -corkscrew curls [8 reps, 30 lbs]

    -chin ups [12 reps]

    -seated bent over back flys [12 reps, 20 lbs ]

    -curl up/hammer down [10 reps, 30 lbs]

    -hammer curls [10 reps, 30 lbs]

    -max rep close grip pull ups [10 reps]

    -superman [80 seconds]

    -in/out hammer curls [10 reps or 20 total, 20 lbs]

    -strip set curls [8, 8, 8, 10 reps; 30 lbs, 25, 20, 15] <--- no pause


    So today's back/bi workout was insane! I was sweating in the first 10 minutes, and drenched after it was done and I filled up my bottle twice. I also measured my arms just because I was curious..they were 14.5 inches!! I know it might not sound a lot, but the same time last week it was 14 and that makes me feel like I really worked hard. I know some of it is just pump, but it is a good confidence booster all the same. Stretch and Abs tomorrow..can't wait.


    PS: As of May 1st, I most likely will never be on this site again, given the impression that the only way to gain access to anything is by monthly payments. Right now, I have no true source of income, so I can't afford the money every month. I hate to leave this site, but I feel it would be best for me financially. Once I no longer have access, my log will be continuing on several sites, including http://forum.bodybuilding.com/showth...hp?t=106638581 at bb.com.

    Thanks for following along (if anyone actually has), and I hope to someday be able to return to am.com.
  19. New Member
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    Stats
    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 16 --- Legs and Back


    -Flat Bench Press (80% max x 1 rep, 5 sets) [165x1, 5 sets]

    -balance lunge (with chair) [25x2]

    -calf raise/squat [25x1 with 20 pound dumbbells]

    -reverse grip chin up [10x1]

    -super skater [25x2 with bodyweight]

    -wall squat [90 seconds]

    -wide front pull ups [8x1]

    -step back lunge [15x2 with bodyweight]

    -alternating side lunge [24x1 with bodyweight]

    -close grip overhead pull up [10x1]

    -single leg wall squat [60 seconds]

    -deadlift squat (standing on one leg with other bent behind,
    squat down and reach for floor, weights optional) [20x2 with bodyweight]

    -switch grip pull up (alternate every 4 reps) [16 reps]

    --ballistic stretch with water [60 seconds]--

    -sneaky lunge [20 reps, slow, with bodyweight]

    -reverse grip chin up [10x1]

    -toe roll isometric lunge[20 reps each side with bodyweight]

    -wide front pull up [8x1]

    -3 way calf raises [20lb DBs x 25 reps each way]

    -close grip overhand pull up [10 X 1]

    -switch grip pull ups [16 reps; switch every 4 reps]

    -DB Shrugs [50 lbs x 10, 3 sets]

    Today was an OK workout, was a bit weaker because I missed this workout 2 weeks straight, unfortunately. I was still able to push myself and was more motivated than I normal am (since my lower body is fairly weak). I've noticed that I've begun to sweat a lot more with PW; feels great!

    This upcoming week is spring break, so I have a lot of free time. I'll be doing extra cardio monday, wednesday, and friday morning.
  20. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
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    Mar 2008
    Posts
    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    day 19 --- shoulder, chest, triceps


    **forgot to post this yesterday**

    --45 minutes cardio in the am--


    -Slow motion 3 in 1 Push Up [12 reps, 12 normal push ups for burnout]

    -In & Out Shoulder Fly [16 reps with 10lb dumbbells ]

    -Chair Dips [35 reps]

    -Plange Push-Up [12 reps]

    -Pike Press [14 reps]

    -Side Tri Rise [15 reps each side]

    -Floor Flys [20 reps]

    -Scarecrows [12 reps with 20 lb dumbbells ]

    -Overhead tricep extension [12 reps each arm, 15 lb dumbbells]

    -Two twitch speed push up [4 fast, 3 slow x 2]

    -Y Press [12 reps, 20lb dumbbells]

    -Lying Tricep Extension [12 reps, 20 lb dumbbells each arm]

    --50 second water break--

    -Side to side push up [12 reps]

    -Pour fly [10 reps with 15lb dumbbells ]

    -side leaning tricep extension [12 reps with 15 lb dumbbells]

    -weighted circle [20 x 2 (40 total), 5 lb dumbbells]

    -throw the bomb [12 reps each arm with 15 lb dumbbell]

    -clap push ups [8 reps]

    -front to back triceps extension [8 reps each arm with 20lb dumbbell, dropped to 4 reps with 15lb]

    -one arm balance push up [8 ]

    -Fly-row-press combo [5 reps 20lb dbs, 5 reps 15lb dbs]

    -dumbbell cross body blows [10 reps each arm with 25lb dumbbell]

    --Ab Routine-- ~12 minutes long

    Flat Bench Press: {1x1 100%, 1x1 95%, 2x3,1x4 85%} [1x1 215, 1x1 205, 2x3 185, 1x4 185 (went up 10 lbs from last week, woooo!!) ]

    DB Shrugs: [3 sets, 10 reps, 50 lb]

    Well, I'm very motivated because I went up in a lot of exercises, be it reps or weight (signified by bold numbers). PW is kickin my but to keep me pushing harer, I'm so worn out, I can barely type..anyway plyo tomorrow, gonna be sweet.
  21. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
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    Mar 2008
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    198
    Rep Power
    180
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    Lv. Percent
    70.73%

    Day 20 --- Plyometrics


    plyometrics kicked my butt...tomorrow is stretching and Ab work so I'm gonna feel good...halfway point of my PW log and I've noticed a lot of growth
  22. New Member
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    6'1"  166 lbs.
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    Mar 2008
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    180
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    Lv. Percent
    70.73%

    Day 22 --- Back and Biceps, Abs


    -wide grip pull ups [12 reps]

    -lawnmowers [10 reps, 50 lb dumbbells]

    -twentyones [30 lb dumbbells]

    -one arm cross body curls [10 reps, 30 lbs]

    -switch grip pull ups [16 reps]

    -Elbow out lawnmowers [10 reps]

    -standing bicep curls [8 reps x 40 lbs, 6 reps x 30 lbs ]

    -one arm concentration curls [10 reps, 25 lbs]

    -corn cob pull ups [4 reps ]

    -reverse grip bent over barbell rows [8 reps, 135 lbs]

    -open arm curls [10 reps, 30 lbs no idea why it said 16 last week, probably because it was 8 reps each arm, not 16, but I went up 2 lbs this week, sorry for any confusion]

    -static arm curls [16 reps (4,4,4,4) 20 lbs]

    ---50 seconds waterbreak---

    -congdon locomotive [40 reps, 30 lbs]

    -crouching cohen curls [12 reps, 20 lbs]

    -corkscrew curls [8 reps, 30 lbs]

    -chin ups [12 reps]

    -seated bent over back flys [12 reps, 20lbs ]

    -curl up/hammer down [10 reps, 30 lbs]

    -hammer curls [10 reps, 30 lbs]

    -max rep close grip pull ups [10 reps]

    -superman [80 seconds]

    -in/out hammer curls [10 reps or 20 total, 20 lbs]

    -strip set curls [8, 8, 8, 10 reps; 30 lbs, 25, 20, 15] <--- no pause


    OK workout today, some minimal improvement from last week, mainly rep count...took PW as soon as I woke up and about 30 min before working out. For some reason near the end of my workout, I started losing my motivation (might've been psychological from weights, dunno) so I haven't done abs yet. I just finished taking another serving of PW (my third today) so I can get re-motivated to go do it (and I can already start feeling the effects, so I know this stuff really works). I'm really starting to like PW just because of this incident of losing motivation, it's helped me regain that so I can keep going. The only other time I've taken 3 servings in one day was 2 at once prewkt and that was insane. Saturday I'm gonna try in prewkt, then intrawkt for legs and back, just to see how that goes (another 3 serving day). I don't plan on continuing 3 servings/day, just testing the waters a little and see what works best for me..will be doing 2 servings/day until log ends/run out of Pw...whichever comes first.


    **I didn't do abs yesterday**
  23. New Member
    AaronTech's Avatar
    Stats
    6'1"  166 lbs.
    Join Date
    Mar 2008
    Posts
    198
    Rep Power
    180
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    12
    Lv. Percent
    70.73%

    Day 26 --- Chest and Back


    -Flat Bench Press (1x1 @ 100%, 2x3,1x4 ~85%) [1x1 215lbs, 2x3 185lbs, 1x4 185lbs]
    -standard push ups [15 reps]
    -wide pull ups [9 reps]
    -military push ups [12 reps]
    -reverse grip chin ups [10 reps]
    -wide fly push ups [10 reps]
    -close grip overhand pull ups [8 reps]
    -decline push ups [12 reps]
    -heavy pants [30lbs, 10 reps]
    -diamond push ups (my favorite ) [15 reps]
    -lawnmowers [50lbs, 10 reps]
    -dive bomber push ups [8 reps]
    -back flyes [20lbs, 12 reps]
    ---60 second water break, cycle is completed in reverse order (1 is 2, 2 is 1, etc)---
    -wide pull ups [12 reps]
    -standard push ups [20 reps]
    -reverse grip chin ups [12 reps]
    -military push ups [15 reps]
    -close grip overhand pull ups [10 reps]
    -wide fly push ups [15 reps]
    -heavy Pants [30lbs, 10 reps]
    -decline push ups [15 reps]
    -lawnmowers [50lbs, 10 reps]
    -diamond push ups [15 reps]
    -back flyes [30lbs 10 reps]
    -dive bomber push ups [10 reps]
    -standing db shrugs [3 sets, 50lbs, 10 reps]

    ~12 minute Ab Routine


    Wow, this workout was intense..I am loving the PW everyday..I take it morning and pre-workout and I feel fantastic every time...it helps me get motivated for a workout as well as getting ready for school. I'm also seeing fantastic results from the Beta-Alanine/EAA combo; my mom commented to me after my workout about how big I'm getting, which is a great self-confidence booster. Plyometrics tomorrow..I'll remember to type it out so you guys can see what I do.

    Peace.
  24. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
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    Mar 2008
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    198
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    180
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    12
    Lv. Percent
    70.73%

    Day 27 --- Plyometrics (Tuesday)


    Sorry, didn't have time to write this or yesterdays up..here is my plyometrics workout...will be a bit lengthy.

    Plyometrics

    --WarmUp and Stretch--

    -[60 seconds] March in Place (rotate legs out for final 30 seconds)
    -[60 seconds] Run in Place (Heels to butt for for final 30 seconds)
    -[60 seconds] Tires and Run Lunges (alternate every 15 seconds)
    -[90 seconds] Lunging Drills (2 forward, turn, 2 back)
    -[30 reps] Deep Prayer Squats
    -Quad Stretch
    -Hamstring Stretch


    --The Workout--

    -Jump Squats [30 seconds] (Parallel feet shoulder distance apart, slowly in a 4 count ease into bottom of squat, at lowest point explode up and leap off of ground, land gently and repeat.)

    -Run Stance Squats [30 seconds] (In a stance similar to preparing to run, perform 4 squats and on the 4th, leap up and twist and land facing in opposite direction, repeat.)

    -Airborne Heisman [30 seconds] (lateral leaping exercise, jump sideways and bring opposite knee to chest as soon as you land, repeat back and forth.)

    -Swing Kick [60 seconds] (standing directly behind chair or stool, lift one leg after another back and forth over the highest point.)

    -Repeat Previous Sequence

    -Squat Reach Jump [30 seconds] (Performed by jumping straight up after a controlled squat)

    -Run Stance Squat Switch Pick Up [30 seconds] (like a run stance squat, but change direction after every squat, attempt to touch floor with every rep.)

    -Double Airborne Heisman [30 seconds]

    -Circle Run [90 seconds] (30 seconds clockwise, 30 seconds counter)

    -Repeat Previous Sequence

    -Jump Knee Tuck [30 seconds]

    -Mary Katherine Lunges [30 seconds]

    -Leapfrog Squat [30 seconds]

    -Twist Combo [60 seconds] (first 30 seconds; jump up slightly off ground while keeping head and shoulders facing front while feet and knees twist right, center, left; second 30 seconds spin body back and forth 180 degrees, changing direction after every rep (exercise is about speed NOT height)).

    -Repeat Previous Sequence

    -Rock Star Hop [30 seconds: 15 facing left, 15 facing right]

    -Gap Jump [30 seconds]

    -Squat Jack [30 seconds]

    -Military March [60 seconds]

    -Repeat Previous Sequence

    -Run Squat 180 Jump Switch [30 seconds]

    -Lateral Leapfrog Squat [30 seconds]

    -Monster Truck Tire [30 seconds]

    -Hot Foot [60 seconds: alternate feet at 30 seconds] (alternate hopping front to back and side to side one foot at a time.)

    -Repeat Previous Sequence

    --Bonus Round--

    -Pitch and Catch [60 seconds: 30 seconds right handed, 30 seconds left handed]

    -Jump Shot [60 seconds: 30 seconds catch left and shoot right handed, vice versa for other 30 seconds]

    -Football Hero [60 seconds] (4 jukes forward - short and quick - and 6 high steps backward.)

    --Cool Down & Stretch--
  25. New Member
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    Mar 2008
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    ^^Had an awesome plyo workout tuesday, was pumped up for it (thanks to PW)..gonna post yesterday's workout in a second..today was a rest day.
  26. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
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    Lv. Percent
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    Day 28 --- Shoulders, Biceps, Triceps, Abs (Yesterday)


    -Alternating Shoulder Press [30 lbs, 8 reps]

    -In/Out Bicep Curls [30 lbs, 16 reps]

    -Two Arm Tricep Kick Back [15 lbs, 15 reps]

    -Alternating Shoulder Press [30 lbs, 10 reps]

    -In/Out Bicep Curls [30 lbs, 16 reps]

    -Two Arm Tricep Kick Back [15 lbs, 15 reps]

    -Deep Swimmers Press [20 lbs, 8 reps]

    -1 arm Full Supination Concentration Curls [30 lbs, 8 reps]

    -Chair Dips [20 reps]

    -Deep Swimmers Press [20 lbs, 10 reps]

    -1 arm Full Supination Concentration Curls [30 lbs, 10 reps]

    -Chair Dips [25 reps]

    -Upright Rows [30 lbs, 8 reps]

    -Static Arm Curls [20 lbs, 16 total; 4,4,4,4; 8 hammer curls burnout]

    -Flip Grip Twist Kickback [16 reps, 15 lbs]

    -Upright Rows [30 lbs, 10 reps]

    -Static Arm Curls [20 lbs, 16 total; 4,4,4,4; no burnout]

    -Flip Grip Twist Kickback [16 reps, 15 lbs]

    -Seated 2 angle Shoulder flyes [15 lbs, 16 reps]

    -Crouching Cohen Curls [20 lbs, 10 reps]

    -Lying Tricep Extensions [15 lbs, 12 reps]

    -Seated 2 angle Shoulder flyes [15 lbs, 16 reps]

    -Crouching Cohen Curls [20 lbs, 10 reps]

    -Lying Tricep Extensions [20 lbs, 8 reps]

    ~12 minute Ab exercise


    ^^Another awesome workout, I can feel myself getting stronger and I'm noticing more definition (some previously unseen shoulder and neck veins, more defined forearm and bicep veins). Tomorrow is Legs/Back/Abs, stay tuned!
  27. New Member
    AaronTech's Avatar
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    6'1"  166 lbs.
    Join Date
    Mar 2008
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    198
    Rep Power
    180
    Level
    12
    Lv. Percent
    70.73%

    Day 30 --- Legs, Back, and Abs


    -balance lunge (with chair) [25x2]

    -calf raise/squat [25x1 with 20 pound dumbbells]

    -reverse grip chin up [10x1]

    -super skater [25x2 with bodyweight]

    -wall squat [90 seconds]

    -wide front pull ups [8x1]

    -step back lunge [15x2 with bodyweight]

    -alternating side lunge [24x1 with bodyweight]

    -close grip overhead pull up [10x1]

    -single leg wall squat [60 seconds]

    -deadlift squat (standing on one leg with other bent behind,
    squat down and reach for floor, weights optional) [20x2 with bodyweight]

    -switch grip pull up (alternate every 4 reps) [16 reps]

    --ballistic stretch with water [60 seconds]--

    -sneaky lunge [20 reps, slow, with bodyweight]

    -reverse grip chin up [10x1]

    -toe roll isometric lunge[20 reps each side with bodyweight]

    -wide front pull up [8x1]

    -3 way calf raises [20lb DBs x 25 reps each way]

    -close grip overhand pull up [10 X 1]

    -switch grip pull ups [16 reps; switch every 4 reps]


    Workout was pretty good, didn't go up in any weight, but didn't go down either. Roughly 11 days left and it is evident in the powder slowly leaving the bottle. Makes me sad

    Loving it though, I think you found a customer for life, this product is the sheeeeet!


    Kenpo tomorrow, rest/stretch sunday, then starts all over again on monday; can't wait
  28. New Member
    AaronTech's Avatar
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    Mar 2008
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    Lv. Percent
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    Day 32 --- Chest, Back, Abs


    -Flat Bench Press [1x1 225lbs, 1x1 205lbs, 2x3 185lbs] new PR

    -standard push ups [12 reps]

    -wide pull ups [8 reps]

    -military push ups [10 reps]

    -reverse grip chin ups [10 reps]

    -wide fly push ups [12 reps]

    -close grip overhand pull ups [8 reps]

    -decline push ups [10reps]

    -heavy pants [30lbs, 10 reps]

    -diamond push ups [15 reps]

    -lawnmowers [50lbs, 10 reps]

    -dive bomber push ups [8 reps]

    -back flyes [20lbs, 12 reps]

    ---60 second water break---

    -wide pull ups [10 reps]

    -standard push ups [15 reps]

    -reverse grip chin ups [12 reps]

    -military push ups [12 reps]

    -close grip overhand pull ups [10 reps]

    -wide fly push ups [15 reps]

    -heavy Pants [30lbs, 12 reps]

    -decline push ups [12 reps]

    -lawnmowers [50lbs, 10 reps]

    -diamond push ups [15 reps]

    -back flyes [20lbs, 15 reps]

    -dive bomber push ups [10 reps]

    -standing db shrugs [3 sets, 60lbs, 10 reps]


    ~12 minute Ab Routine

    I felt a bit weaker on this workout, but I think it was mainly do to the benching pre workout..and the fact that I didn't get to workout until about 1-1.5 hours after I took PW, but I still worked hard (almost threw up a couple of times in the very end, before abs)...I'll make sure to work harder at it next week..although PW might be gone by then..it's getting close to the bottom. Plyo tomorrow...but I'm pooped right now.
  29. New Member
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    Really feelin' yesterday's plyometrics....my legs are like jelly, lol.

    Shoulders, Biceps, Triceps, and Abs today, gonna be sweet!
  

  
 

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