04/13/2008

Great training day today... Yum...
I am using this week as kind of a deloading week. I am feeling pretty beat up, time to act like a bodybuilder.... kinda

NIMBUS NUTRITION BLAST EFFECTIVENESS
This stuff is awesome. I feel so much energy, so much drive. I think this is an ideal supplement for strength sports athletes. Below is a quote from a post i posted on another forum. It is in reference to strength sports atheletes and the use of conventional "pre-workout" supplements. Nimbus Blast is the answer.

If you are training for PL or SM events like i assume you are i would recommend some other items...

Although "pump" is not all that these products provide, i feel there are much more beneficial and economic ways of achieving better results.

I have seen some issues with "NO" type pre-workout drinks starting when i switched to PL/SM style training. This is not training for pump or size or looks, nothing of the sort. This involves you being as strong and as fast as possible, "efficiency".

Therefore, i would look toward more endurance oriented products while still maintaining a caloric surplus as well as keeping a balanced, structured diet.
I have seen great results from my current supplement arsenal.

Along with basic ancillaries, i currently take:
PreWorkout:
3-4 Applied Nutriceuticals RPM

During Workout:
25g Scivation Xtend
20g IDSWaximaize
2-3g Sci-Fit Creatine Monohydrate

Immediately Post Workout:
25g Scivation Xtend
60g IDS Waximaize
5g Sci-Fit Creatine Monohydrate

Post Workout ~10-15 mins:
48g (2 scoops) Optimum Nutrition 100% Whey - Gold Standard

I think that this program works great for not only "bulking" or "cutting",etc. but is a great all around recomp/strength/muscle builder. This is basic nutritional and supplementation knowledge being refined to suit each "genre" of weightlifting.

Please remember this is in no way my complete supplementation program, nor do i count any dietary sources of protein or carbohydrate for this consideration.
I would be happy to lay that out as well if interest is shown.

Best of luck, now go SFW!!!
Casey

Training - Legs
16" Box Squats (with pause) - 135x10, 135x10, 225x5, 295x5, 315x5, 365x5, 365x5, 365x5, 365x5, 365x5. (Emphasis on speed)
Laying Leg Curls - 12x10, 12x8, 10x10, 10x8, 10x8
Smith Front Squats - 135x10, 135x10, 225x10
Incline Treadmill - Incline on 9 at 3mph - 10 mins (post workout)
TIME TO GO HOME...

Tomorrow i will try and cover my diet in detail, pictures, macro listings etc....

Thanks for watching!

04/14/2008

Today is a moderate day. Moderate fat, moderate carb and moderate protein.

I try to shoot for a layout the sample below but sometimes it does not workout as anticipated.

Later in my log, i will log a High day and a Low day.

Justin Harris' Macro-Cycling Layout - Easy concept.
This three days are cycled, High, Mod, Low.

High and Mod days fall on training days.
Low days fall on off days.
Cardio is done on Mod and Low days.

The calorie amounts are set up so that you can change foods anytime you want. You only count the protein in the protein foods, the carbs in the carb foods, and the fat in the fat foods.

So, if you have steak as a meal, and you're supposed to add 7g of fat....you only count the protein in the steak, not the fat. The 7g of fat will come from the fat sources. And if you have oatmeal in a meal and it has 8g of protein, you don't count that towards your protein.

Sample
Meal 1 (40g Pro, 40g Carbs)
Meal 2 (40g Pro, 20g Carbs)
Meal 3 ((40g Pro, 40g Carbs)
Training Meal (25g Pro, 50g Carbs)
Meal 4 (70g Pro, 7g Fat)
Meal 5 (70g Pro, 7g Fat)
Meal 6 (70g Pro, 7g Fat)
Meal 7 (2 scoops Muscle Milk)


In a week or two when i begin a serious cut for summer, i will follow the diet perfectly. For now, i am only using it as a diagram, suggestions.

Meals
Below i will post diagrams of each of my 7 meals as well as their macronutrient breakdowns.

Some ingredients were left out because they are calorically insignificant and/or i am too lazy to plug them into fitday...















Estimated Daily Totals
~2900 Calories
~65g Fat
~300g Carbs
~280g Protein

I realize these numbers resemble that of a teenage girls requirements but on mod days, you must be conservative.

Tomorrow will be a low carb day so my protein should be around 400-450gs with only around 100gs carbs. High EFAs.

Training - Shoulders
Nothing special to report, sorry!

Cardio - Incline Treadmill :donut:
I walked @ 3mph at a 9* Incline for 20 mins, post workout.

Thanks for watching!

This is an amazing log man i appreciate all the detail

Originally Posted by bolt10

This is an amazing log man i appreciate all the detail

You must spread some Reputation around before giving it to bolt10 again.

No issues buddy, you guys give me an excellent product FO' FREE. I have to take it seriously and present this the best way possible.

I have been using this log as a release from school work. So, in a way this is a form of procrastination. I am sure to excel at something deemed as such. haha

N1mBv$ RaWk$ haha off to class! yum!

(can you tell i am jacked up on blast as i type this?)

Originally Posted by bolt10

This is an amazing log man i appreciate all the detail

In my limited experience I would have to say this is the best log I have ever seen. Excellent job . I expect a lot of companies in the future would be keen for you to log their stuff on the strength of this effort.

Originally Posted by rubberchicken

In my limited experience I would have to say this is the best log I have ever seen. Excellent job . I expect a lot of companies in the future would be keen for you to log their stuff on the strength of this effort.

Thank you for your support.
I hope this opens some doors for me. As i said before, there is no reason to not give back for their graciousness.

I really, honestly like this product. I do not want to overstate the obvious, each and everyday about how it provides great energy and focus. Rather, i choose to prove that it works by my desire to continue an unbiased, highly detailed log.

It seems as if this is all i have to do all day but it is not. I am already juggling my duties as a full time student, a part time web designer, part time nutritional consultant and most importantly my valued time in the gym.

As far as other companies looking for me as a tester for their products, i ask that they contact me via PM if this is the case. I do not want to possible taint the validity of this log. I am interested in working with Nimbus more in the future!

Thanks again for all the support guys and just keep watching!

Where did you get the name "Boro"bulker?

"Edinboro University of PA - BSHPE/ Performance Nutrition"

From my sig, i go to school in Edinboro... Everybody calls it "Boro"...

good question!

as i said before, hope this opens up some doors for me.

i will be competing in various ASM (Strongman) comps as well as a possible USBDL (Powerlifting) meets this summer.

I cannot wait to integrate Blast into my strongman training, STARTING TOMORROW! I will have pictures and maybe some movies to post.

All in all, i will be competing against myself. Hopefully i can make something happen!

In contrast, I feel like supplement companies have a hard time finding true athletes on these boards. Many loggers are simply starting or cannot push a product to its full capabilities.

This is why i would like the oppurtunity to test this product in real world trials, competitions, etc.

As far as non-training use, i have used it a few times. I almost DON'T want to use it on non-training days because it works so well as a pre-workout stimulant complex. I will log a non-training day before it is done.

To summarize, Blast is a pretty versatile supplement. I am pushing the envelope with it tomorrow, ill try and find a flaw in the compound...

Thanks again, it means a lot to me...
Keep watching!

Nice pic boro.

Log is looking great buddy!!!

04/21/2008

Saturday was our first Strongman training day. The whole crew came out to join in the festivities.


We had 3 events; 400lbs (light) Tractor Tire Flip for Reps, Hyundai Accent Car Deadlift for Reps, 390lbs Farmers Walk for Distance.

First, we all took turns on the tire. 6 flips out, 6 flips back. This was not very strength taxing but it was a good warm-up for the day. Warm up every body part with this movement.

We each did this 3 or 4 times.

Then we moved on to the real test. Hyundai Accent Deadlifts. One of the guys lifting with us is a metal fabricator. He fabbed up an apparatus that allowed us to pick up the rear end of his car. It slid into his rear frame rails and can easily be removed for the drive home.




The Accent is his winter beater and is in pretty rough shape as you can see. The car is listed at about 2100lbs but with our leverage advantage we estimated it to be about 550 at the top, after the suspension pre-load. We originally attempted this from the ground and it was way to heavy to start that low. We then put the rear tires up on 3 plates each, and re-tried it. Much easier. Do not take the word "easier" for more than a simple description. haha

After plenty of single reps, feel sets we had a mock competition...

Standings
Steve - 11 Reps
Zack - 11 Reps
Me (Casey) - 7 Reps
Corey - 5 Reps
Sean - 2 Reps
Mark - 1 Rep (@ 160lbs!)

YouTube - Broadcast Yourself.ZACK

YouTube - Steve Tauriello - Hyundai Accent Car Deadlift - 11 Reps

STEVE

YouTube - Broadcast Yourself.ME (CASEY)

YouTube - Broadcast Yourself.MARK

Next, a few of us stuck around for Farmers Walk...

Standings
Me (Casey) - 120 Yards w/ 390lbs.
Zack - 120 Yards (with pause) w/ 390lbs
Mark - 30 Yards w/ 390lbs and 120 Yards w/ 210lbs

YouTube - Casey Bard - Farmers Walk - 120 Yards - 390lbs

ME (CASEY)

YouTube - Broadcast Yourself.ZACK

YouTube - Mark Skritz - Farmers Walk - 30 Yards - 390lbs

MARK

We stuck around a little and just did some odds and ends. Either way it was a really fun day. Great intensity.

Blast Dosing
I dosed Nimbus Nutrition Blast twice throughout the day. I had awesome power, energy, strength, etc. all day. I was going to let some of the other guys try it but before i had a chance to, they had already taken their own stimulant blends.
Next time we have a training day, i am offering Blast samples to the other participants to gather some feedback.

Thanks for watching!

04/24/2008

For todays post i felt like posting another glimpse into my diet. Below i will post all of my meals in order with a macro chart as well as a brief description of the meal.


Meal 1


Meal 2


Meal 3


Meal 4

I coupled my peri-workout meals into one chart.

Meal 5

The sauce used on the shrimp was kraft low fat italian dressing made with EV olive oil.

Meal 6



As you can see i am trying to eat up some venison i have before i move out for the summer. I normally do not eat this much venison. I wish i did.

Nothing else too notable. If you have preparation questions or anything just let me know!

Injury
Over the weekend i suffered a slight injury to my lower back. I wonder why? haha

I visited a new chiropractor who was very interested in my sport and wants to be involved with my career as a competitor. This is a great opportunity for my friends and I.

I took a few days off and i went to the gym today to try a quick arm workout. I figured arms would give me some relief from heavy lumbar stress.

I will keep you updated on my status. I would consider myself back to a 90% condition.

Training - Arms
Great arm day today, one of the best. We went back into our bag of tricks and used some movements we had not used in awhile.

Single Arm Cable Pulldowns - Warm-ups
Cambered Bar Cable Pressdowns
Standing Dumbbell Curls - Warm-ups
Incline Dumbbell Curls
Flat Skullcrushers w/ curl bar
Single Arm Dumbbell Spider Curls
Rope Pressdowns for high reps
Hammer bar preacher curls

20 mins on upright bike @ about 80RPM, varying resistance.

Supplementation
I wanted to note this.

Today i ditched all other pre-workout supplements except for:
20g Waxy Maize
24g Whey Protein Isolate
AND
Nimbus Nutrition Blast
Nimbus Nutrition Swell

I dosed each Nimbus product at 3 scoops. This must have had a major synergistic effect. I felt absolutely awesome at the gym. I was very pumped. It was not too easy but when i worked for it, the pump came on strong.

I felt a VERY noticeable effect on my endurance and recovery time. I was within no time constraints but i wasting no time during my workout. I was minimizing break times and pushing my training partner, steve, to drive on. During my cardio session, i seemed to have buffering effect happening. My quads were not burning as they often do with moderate resistance.

I am very interested in seeing if this feeling can be achieved again. I will train in Rochester, NY this weekend and i will repeat the dosing protocol.

Thanks for watching!

Nice vids boro. Logs looking great, interested to see how the dosing parameters will work for you.

04/30/2008

Nothing new to report. I have been dosing at about 2 scoops before training and 3 scoops before training and cardio.

Seems to be working pretty well for me. I may take an entire week off of it, during finals and moving. When i move into my new environment for the summer, start taking it at 3 scoops. I still have approximatly 1/3 of the tub left. I will keep the log updated at least every few days.

My diet has been cleaned up significantly. I am only consuming carbs peri-workout. All other meals will be primarily a lean protein with a fiberous veggie. I have been eating a ton of celery, cucumber and summer squash.

I will have some new food pics up in a few days.

Training is hit or miss with finals coming up. I have been spending much less time in the gym and more time in the books. I am sure many of you can appreciate that.

If anyone has any questions, please throw them out there!

Thanks!!!

Keep up the great work in this log...i feel ya on the studying over weight room man. I just finished up exams so i am glad..good luck on it and when its done you can hit the weights with full force again

FINALS ARE DONE.

I will try and get a late post tonight as i NEED to squat out my sarrows...

Originally Posted by borobulker

FINALS ARE DONE.

I will try and get a late post tonight as i NEED to squat out my sarrows...

Very nice man..i knew you'd be posting soon as my friend from Edinboro heads home today

hope it all went well and i look forward to your updates

05/12/2007

BACK to training tomorrow! I cannot wait.
I have had something like 5 days off, no training, no blast. Just moving and studying! Im in Rochester now until late August and i hope i show up, leaner, meaner and stronger...

I will be implementing a new training protocol based on a Westside Barbell template. Yum...

This is on the agenda for tomorrow:

Monday – Dynamic Effort, Upper Body
Flat Bench: 10 sets, 3 reps (one minute between sets. Reps should be done explosively but
controlled w/50% of one rep max)
Tricep Movement: 3 sets, 10-15 Reps (one minute between sets)
Shoulder Movement: 3 sets, 10-12 Reps (one minute between sets)
Shoulder Movement: 3 sets, 10-12 Reps (one minute between sets)
Upper Back Movement: 3 sets, 10-12 Reps (one minute between sets)
Abs and/or Neck work



I am going to be big and strong in no time... This is the first powerlifting protocol i have used, hopefully this will work out. I will post tomorrow night, after i get home with some info.

thanks for watching!

PS - This is my last meal in Edinboro until September and it was gooooood.... TUNA PATTIES

Sweeeeet boro. Glad to see you've got everything moved and ready to go. I know how big of a pain that can be....

wow, what a day...

i was running around throwing applications every which way... no bites...

i did however get to train today, this is a big plus. to celebrate, i dosed blast and swole at three scoops....

what a great feeling, i had clean, consistant energy. great little pump, drive, dedication, etc. i really like this "stack."

my diet stunk (stank?) today, two meals pre 6pm workout!

9am
1.5c Egg Beaters
.5c Old Fashioned Oats
1c mixed fruits

4pm
8oz Grilled Chicken
8oz Mashed Sweet Potatoes
---1c Leftover Broccoli salad!!!!!!!!!!

tomorrow, i will remember to pack a lunch or something!!!


Training
Training went great. as i said in my last post, i started a westside template today... All movements only allowed for 1 minutes between sets.

Monday - Dynamic Effort, Upper Body
Flat Bench: 10 sets, 3 reps - 185lbs
Tricep Movement: Dumbbell Skull Crushers - 45x15, 45x15, 50x12
Shoulder Movement: Dumbbell Press - 75x12, 80x8
Shoulder Movement: Side Laterals - 30x15, 30x12
Upper Back Movement: Bent Over Rows - 225x10, 225x10, 225x10
Abs: Standing Rope Crunches, ~60lbs resistance, 3x15

I like the structure, i will get back to you guys after tomorrows max effort, lower body day... cant wait...

Tuesday – Max Effort, Lower Body

Max Effort Movement: Work to one rep max, do not perform exercise two weeks in a row. All exercises can be enhanced with bands. Also keep a record of max lifts.
ZERCHER SQUATS, PIN LOCKOUTS(at different heights), SAFETY SQUAT BAR SQUATS(off a low box), SQUATS(off a high box), DEADLIFT(off a platform),ARCH-BACK GOOD MORNINGS, STIFF-LEGS,BELT SQUATS, SUMO DEADLIFTS, etc.

Hamstring Curls – 4 sets, 5-7 reps (machine or band)

Lower Back movement (switch every 3 weeks)STIFF-LEGS, PULL THROUGHS, HYPERS, REVERSE HYPERS, etc

Upper Back movement: 3 sets, 5-7 reps

Bicep Movement: 3 sets, 10-15 Reps (one minute between sets)

Ab work




thanks for watching!!!!!!!

Great day today. I spent most of it driving around, trying to get a job in the Health and Fitness field... If anyone has a hookup in the Rochester, NY area, PM me!!!

Diet was spot on. Got 3 full meals pre-workout.

-Meal 1-
1.5c Egg Beaters
Ketchup
.5c Old Fashioned Oatmeal
1 packet of Weight Control Oats
.5c Fruit



-Meal 2-
8oz Grilled Chicken
Celery and Summer Squash
.5c Fruit




Training - Max Effort, Lower Body

Conventional Back Squat - 135x10, 135x10, 225x10, 315x6, 365x1, 405x1, 435x1, 445x1, 455x1 (Missed, ~1" High)
Single Leg Average Band Seated Hamstring Curls – 4 sets, ~7 Reps
Band Pull Throughs - 3 sets, ~12-8 Reps
Bodyweight Mid-grip Pullups - 3 sets, ~7-5 Reps
Standing Dumbbell Curls - 55x11, 50x9, 40x9
Leg Rise Crunches - 2 sets, 15 concentrated reps (Abs were cramping afterwards)

Tomorrow is an off day, i may throw some "active recovery" based cardio. Sled pulls????? Talk me into it...

Great energy, focus, etc. I know it sounds like i am repeating myself and that is a good thing. Nothing bad to report on with the Blast. I am unfortunately coming to the end of my Nimbus Nutrition Swole tub . But, i will be picking some up soon.

Thanks for watching!

excited for lifting tonight...

here is our plan...

Thursday – Max Effort, Upper Body
Max Effort Movement: Work to one rep max, do not perform exercise two weeks in a row. All exercises can be enhanced with bands. Also keep a record of max lifts.
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES, INCLINE PRESSES, etc.
Tricep Movement: Pick two exercises. 3 sets, 3-7 reps. (2 minutes between sets)
Shoulder Movement: 3 sets, 5-7 Reps As heavy as possible.
Upper Back Movement: 3 sets, 10-12 reps.
Abs and Neck


PS - I have a job interview tomorrow at the local YMCA, Part Time Wellness Center Coordinator! That will look decent on my resume, along side Nimbus Nutrition Product Tester MVP!

Bonus Post:

I just whipped this up and i thought it looked pretty good...

1c green peppers and onions
1c sliced summer squash
8oz grilled chicken
pan fried in about 1T of EVOO

Great training day today, we took a little longer than we should have. We spent a lot of time talking and ranting. Also, we are working towards 1RM on movements we have never done. This program looks promising.

Thursday – Max Effort, Upper Body
Max Effort Movement: Extra Wide Grip Flat Bench, Fat Bar, Pinkies were only about 1" in from J hooks.
135x10, 135x10, 225x5, 275x3, 295x1, 315x1, 325x1, 335xMiss, 335xMiss
Incline Skull Crushers: 70x12, 110x8, 130x7, 160x5
Cable Pressdowns, Flat Bar: 130x8, 140x7, 140x6
"Leverage" Shoulder Press: 2 platesX15, 3 platesX8, 3 platesX7, 3 platesX7
Cable Rope High Pulls: 150x15, 200x15, 200x15
No abs, i didnt need any supplemental ab work, they were pretty sore!

Felt great, great energy as always.

I added 2 doses of Palo Alto Labs Incarnate today to see how it works.

On the agenda for tomorrow...
Interview at 1pm for a part time job at the YMCA fitness center, hopefully it all goes well...

We are training tomorrow rather than the suggested Saturday because we are going to the lake for the weekend! Here is what is on the agenda for tomorrow.

Saturday – Dynamic Effort, Lower Body
Box Squats: 8-10 sets, 2 reps. Use 50-60% of 1RM. One minutes between sets.
- Optional Speed Deadlifts – No more than 5 sets, 2 reps. One minutes between sets
Hamstring Curls: 4 sets, 5-7 reps (machine or band)
Lower Back Movement: Same movement as Mondays but lighter, more reps.
Shrugs: 3 sets, 10-15 reps. As heavy as possible.
Bicep Movement: 3 sets, 10-15 Reps (one minute between sets)
Abs


Thanks for watching, ill post Sunday night!

Keep up the hard work! I look forward to sunday's update

The pictures are a great touch. You make the BLAST bottle look so small lol Keep it up!

^Indeed, plus your going to have to start posting up some cooking instructions for some of these meals boro. Great layout for the log, and man am I hungry!!!

Originally Posted by prld2gr8ns

^Indeed, plus your going to have to start posting up some cooking instructions for some of these meals boro. Great layout for the log, and man am I hungry!!!

Nimbus Nutrition presents: Power Cooking with Borobulker.

youTube success story

I got the job, i am starting this weekend. I am pretty excited about it, it seems like a pretty laid back facility.

Friday night we were heading to camp so we had a early training session...

Training
Box Squats, 1' high: 245+Light bands, 10 sets of 2
Conventional Deadlifts: 225x2, 315x2, 315x2, 315x2, 315x2, 315x2
Seated Light Band Hamstring Curls: 7, 7, 7, 5
Light Band Pull Throughs: 12, 12, 12
DB Shrugs: 120sx15, 120sx15, 120sx15
Cambered Bar Curls: 90x15, 100x12, 90x13

Diet/Meals
My diet was pretty decent over the weekend.

Per the request of some board members, ill post a few more meals. As far as writing out cooking instructions... i am not getting paid enough. haha

Tuna Stir Fry

1 can of Chunk Light Tuna
2 Whole Omega3 Eggs
1/2c Pepper and Onions, Cubed
1/2c Summer Squash, Cubed
2T EVOO

Sirloin & Veggies

6oz Trimmed, Grilled Sirloin
1/2c Summer Squash, Sliced
~1/2c Peppers and Onions, Sliced

Tuna & Sweet Tators

1 can of Solid White Albacore Tuna
8oz Mashed Sweet Potatoes
~3/4c Mixed Fruit

Summer Steak Stir Fry

7oz Trimmed, Grilled Sirloin
1/2c Summer Squash, Sliced
~1/2c Peppers and Onions, Sliced
2T EVOO

There is your fix from the weekend, haha



I cant wait to train tonight, 2 whole days off and i feel great! I should be able to get back to you tonight.

Thanks!!!