PacMan's ZAP Attack

  1. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    PacMan's ZAP Attack



    The Vitals
    • 5'9
    • 185 lbs.
    • 21% bf
    • Endomorph

    Training
    • Max-OT (12 Week Program)
    • 6-9 Sets
    • 4-6 Reps
    • Progressive Overload

    Cardio Protocol
    • LI Cardio-5x week
    • Conditioning,abs,etc-occasional

    Diet
    • Low Carb/Keto
    • 300/50/140 - p/c/f
    • ~2600 cals.

    Supplement Regiment
    • Protein - 100% WPI - IsoCool..Peach
    • Creatine - Green Mag - 1 scoop Pre
    • Fish Oil/Flax Oil - Generic
    • PW - 2 Scoops during
    • Animal Pak - With Breakfast
    • Animal Flex - Before Bed
    • Core ZAP - 3 CAPS..4x a week

    Goals
    • Drop 15-20 lbs.
    • Drop to 5-8% bf (possible?)
    • Get stronger on a cut (possible?)
    • Learn to handle bodyweight better
    • Stay Consistent.


    LETS DO THIS!

  2. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    First Workout With ZAP!



    Workout-Legs

    Pre-Workout-4 ZAP Caps

    Intra Workout-PW+First Order

    Post-Workout-Green Mag+BBQ Chicken Breast+1/2 cup of Almonds

    Sleep-9 Hrs.


    Squats
    • 135x6*
    • 135x6*
    • 155x4*
    • 175x5
    • 175x4


    Leg Press
    • 365x6*
    • 405x6
    • 405x6
    • 405x6


    Lying Leg Curls
    • 95x6
    • 95x6


    SL Deads
    • 155x5
    • 160x5


    Cardio!
    • 20 Min
    • Incline-5.0
    • Avg. Heart Rate-150
    • Speed- 3.0-3.5

    * denotes warm-up

    Thoughts

    - Well, IMO this is my official day back. Squats are definetly down..but I can understand considering I am on a low carb diet and I've been on a layoff. Overall, everything went pretty smooth. One thing I forgot was calves. I will do those tommarow with Chest and abs. Cardio went well. Dave Palumbo recommends at least 30 min of LI cardio on training days..but I was short on time today..so I did MI cardio instead.

    Thoughts on ZAP

    - I accessed my tolerance over the weekend so I thought I might as well go for full servings. Today..the main thing I noticed was my endurance. I'm not exactly sure if this has to do with ZAP or not. I'm pretty sure Strength gains will come shortly, mainly because my body is on low carbs. Once my body hits that ketosis stage..I think ZAP will really help the strength gains. I was also focused more today. I felt drained after work, but then I popped a serving of ZAP..and it hit me about 20 min. after. More to come...

    Diet
    • 6 whole eggs (scrambled)
    • 4 Tbsp. Canola Oil
    • 1 slice American Cheese
    • 5 scoops WPI
    • 5 Tbsp. Pb.
    • 16 oz. Chicken Breast
    • 1/2 cup of almonds
    • 1+ Gallon of H20


    FitDay Macros
    • Cals-2800
    • Protein-285
    • Carbs-40
    • Fat-170
  3. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Jun 2008
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    10
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    85
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    Lv. Percent
    85.17%


    Workout- Bench Session

    Pre-Workout-4 ZAP Caps + Green Mag

    Intra Workout-Good 'Ol H20

    Post-Workout-Chicken Breast+ Flax Oil

    Sleep-6 Hrs.


    Bench
    • 95x10*
    • 95x8*
    • 135x3
    • 135x3
    • 135x3
    • 135x3
    • 135x3
    • 135x3
    • 135x2
    • 125x2


    Overhead DB Press
    • 35x6
    • 30x7
    • 30x6


    Skull Crushers
    • 60x3
    • 50x3
    • 50x5



    Thoughts

    - Well..I tried out this new program that I layed out. Looks like I'll be dropping the weight on bench so I can actually complete 8x3. I think 125 will be a good amount. Every 3rd rep with 135 was a major battle. I had nothing left in the tank when it came to the assisstance work. Thats one major flaw of this program while being on low carbs. I think this will test my endurance. I'm pretty caught up in different thoughts as to what I want to do. I am just thinking about winging it and doing what I please. Then, I also want to tweak this program a little to make it suit my needs.

    Thoughts?

    The diet is going fairly well for the most part. Lack of energy is definetly prominent.

    I'll be going in for a deadlift session tommarow(if all goes well).

    Thoughts on ZAP
    - Again, I feel ZAP is giving me more energy and intensity/endurance. Not much of a difference.

    Pricks of The Day

    - Great ****en stories today. Stepping up first..THE ****EN SKINNY BASTARDS! These little ****ers (4 of them) came into the gym with there little swole buddy. He was the one guy who was benching 235. These 3 dudes come in and while I'm getting a drink..strip my ****en bar. I came back just in time for them to ask me "You using this?". My reply, "Yeah, I kinda was." They put the weight back on and went over to the next bench. They supersetted Flat and Incline with 75,65 lbs, respectively. After that..all they're little buddies would gang up on they're "swole" partner to watch him bench 235. Then they would say a few curse words and get back to benching. All of them gave me the "staredown" afterwards.

    - One of my spotters dropped sweat on my head while I was benching. How pleasant, mutha****er!
    •   
       

  4. Senior Member
    boxmeman's Avatar
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    Reppin BB.com in your avi???On AM!!??? YIKES! Nice log by the way....
  5. New Member
    PacMan8's Avatar
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    Quote Originally Posted by boxmeman View Post
    Reppin BB.com in your avi???On AM!!??? YIKES! Nice log by the way....
    Thank you sir.

    Dont mind, I just like that shirt
  6. Core Nutritionals Rep
    dbc5's Avatar
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    NIce start to the log man. Im in.
  7. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Workout - Back

    Deads
    -135x8
    -225x1
    -225x1
    -225x1
    -225x1

    T-Bars Rows
    -135x6
    -135x6
    -145x6
    -145x6
    -150x6

    SM Shrugs
    -225x6
    -225x6

    DB Shrugs
    -70'sx6
    -70'sx6

    Lat Pulldowns
    -135x6
    -135x6
    -135x6

    Thoughts - Yesterdays workout, I just thought **** it. Ill do whatever the hell I want.

    I just got back from work as well. I'm completely exhausted

    ZAP- I still feel nothing more than focus and alertness. My lifts are sucking because of low carbs. Libido is up
  8. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Workout - Chest/Tris

    Bench
    -Barx12
    -95x10
    -115x6
    -115x5
    -115x4

    Incline HS Press (amount on each side)
    -Platex8
    -Platex7

    DB Flat
    -40x6
    -40x5

    Machine Fly
    -105x10
    -115x8

    Rope Pulldowns
    -90x6
    -90x6

    Straight Bar Pulldowns
    -100x6
    -100x6

    Thoughts- Weak ass workout. Everything just felt so heavy. I usually do 135 for 5 reps on bench..WTF? EVERY EXERCISE WAS DOWN, NOW THAT I LOOK AT IT. I can credit this to a few things - low carbs,workout right after 8 hr work shift,no ipod.

    ZAP- Got me waken up today. Needed it, or else there would be no workout. But strength fell today
  9. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Workout - Shoulder/bi

    DB Overhead Press
    -30x10
    -30x10
    -35x8
    -40x5 PR
    -40x5
    -35x7

    Incline Machine Shoulder Press
    -90x10
    -120x3 (too heavy)
    -110x6

    SM Military Press
    -95x8
    -95x6
    -95x6

    One Arm Side Laterals
    -10 lbs x 10/10
    -15 lbs x 10/10
    -20 lbs x 6/6

    BB Curls
    -60x6 (CG)
    -70x4 (WG) PR
    -60x5 (upper 2/3 ROM) (CG)

    Nautilus Isolated Bi Curl
    -45x6/6
    -45x6/6
    -50x6/6 PR

    Hammer Curls
    -30's x 6/6
    -30's x 6/6
    -30's x 6/6

    Cardio
    - Duration: 15 Min.
    - Avg. Heart Rate: ~150
    - Incline: 5.0
    - Speed: Varied (sort of HIT, not as intense)

    Thoughts: Wow. Great workout. Soo focused and ready to go. Finally, got cardio in. I was literall sweating buckets. I had a SICKK pump in my bi's. I'm expecting major DOMS in my shoulders tommarow.

    Diet: SOLID!

    Sleep: 8 hours

    Workout Duration: ~90 min.

    ZAP: Finally getting the strength gains. I'm liking the higher libido..now, to put it to use
  10. Senior Member
    mattikus's Avatar
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    5'10"  190 lbs.
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    Lookin' good pacman. "cept the avatar..
    Put that libido boost to good use!
    Good luck and welcome to AM.
  11. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Workout - Back/Calves

    Deadlifts
    -135x5 (gettin my grip right)
    -215x3
    -215x3
    -220x3
    -225x3 (straps)

    -major scrapes on my shins today-

    Seated Row (Straight Bar)
    -150x6 (too heavy,****ty ROM)(UH)
    -135x6 (UH)
    -135x5 (OH)
    -120x6 (UH)

    -very little rest-

    CG Lat Pulldowns (V-BAR)
    -145x4 (too heavy)
    -fatigue started hitting here-
    -135x4
    -120x5

    -very little rest-

    HS High Row (amount on each side)
    -70x8
    -45x10
    -45x10

    -back was on FIREEE!-

    SM Shrugs
    -275x2 (tooo heavy)
    -225x6
    -245x6 (grip slipping) PR
    -225x8 (used straps)

    DB Shrugs
    -70's x 8
    -70's x 8
    -80's x 6 PR

    Seated Calf Raise (dropset)
    -105x10
    -85x10
    -65x10
    -45x20

    -Friggen SICKKK-

    Cardio
    - Duration: 10 Min (ran short on time)
    - Avg. Heart Rate: ~145
    - Speed: Varied
    - Recumbent Bike

    Thoughts: No nonsense training. Lovin It. Very happy that I managed 225x3 because past few weeks..the deadlift has been down due to bad grip and weak workouts.

    I have been sweating like a HOG recently.

    I'm also pissed that I mistrained by working bi's yesterday..and having to work back today.

    Diet: Very Solid.

    I havent been taking any Green Mag for the past few days.

    I've had:
    -5 scoops Whey (500 cals,120 protein,20 carbs,5 fat)
    -8 whole eggs (560 cals,48 protein,36 fat,8 carbs)
    -5 tbsp. Pb (500 cals,18 protein,40 fat,15 carbs)
    -Couple handfuls of Almonds
    -8 oz Chicken + Veggies
    -8 oz Beef

    -Dont know exact macros for others..but it looks like my carbs are going over. The Whey is killing me. I'm still waiting on my Zero Carb Protein. That will bring down the carb value. The calories are still hovering around the 2.6/2.7k. I think the deficit itself will still help lose weight..even though I probably wont hit ketosis with around ~60 g. carbs a day. But no worries. I'm pretty sure I'll still drop weight.

    Sleep: 5-6 hrs + 3 hr. Nap

    Supps:
    -5 Scoops Whey
    -PW+First Order (Intra)
    -ZAP (4 pills Pre)

    ZAP: I'm definetly feeling the strength gains. I've also felt more aggresive/angry.

    I'm having a hard time sleeping at night..but I'm not sure if its caused by ZAP.

    Again, Libido is UPP!
  12. New Member
    PacMan8's Avatar
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    5'9"  185 lbs.
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    Workout - Chest/Tris

    Flat DB Bench
    -35x10
    -45x10
    -50x8 PR
    -55x6 PR
    -60x5 PR

    Low Incline SM Press
    -95x10
    -115x8
    -125x6

    Machine Flyes
    -105x12
    -120x8
    -105x8

    -very little rest-

    Skull Crushers
    -50x6
    -50x5

    EZ-Bar CG Bench
    -80x4

    V-Bar Pushdowns
    -90x5
    -80x6
    -70x6
    -90x4

    -Triceps were just a blurr today-

    Cardio
    - Duration: 20 Min
    - Avg. Heart Rate: ~165
    - Speed: Varied
    - Elliptical

    -Got some awesome music playing, got pumped to do more tris-

    SM CG Bench
    -95x12

    V-Bar Pushdowns
    -70x8

    -And then my ride came -

    Thoughts: Pretty solid workout..really happy I got 60's for 5 on DB Bench. I feel as if I lose focus on smaller bodyparts when they are paired with bigger ones. I plan to make a seperate day for shoulders/arms starting next week. This way I can focus on Legs,Back and Chest alone. Cardio was fun today.

    Diet: Very Solid.

    Still no Green Mag. I'll see how long before I need it.

    I've had:

    -5 scoops Whey (500 cals,120 protein,20 carbs,5 fat)
    -8 whole eggs (560 cals,48 protein,36 fat,8 carbs)
    -5 tbsp. Pb (500 cals,18 protein,40 fat,15 carbs)
    -Couple handfuls of Almonds
    -8 oz Chicken + Veggies
    -4-5 oz Beef
    -LOTS of Canola Oil/Flax Oil

    ...and more.

    Sleep: 3 hrs + 1 hr. Nap

    I'm having trouble sleeping.

    Supps:
    -5 Scoops Whey
    -PW+First Order (Intra)
    -ZAP (4 pills Pre)

    ZAP: Again, I'm definetly feeling the strength gains. I've also felt more aggresive/angry.

    I'm having a hard time sleeping at night.
  13. New Member
    PacMan8's Avatar
    Stats
    5'9"  185 lbs.
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    10
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    85.17%


    Workout - Legs

    Box Squats
    -115x8
    -115x8
    -135x8
    -155x6
    -175x6
    -185x3
    -185x3
    -190x3
    -135x6

    -Holy Friggen Volume-
    -Ipod died-

    Leg Press
    -365x10
    -365x10
    -365x10

    SLDL
    -135x8
    -135x8
    -135x8
    -135x8

    Thoughts: Very quick day for me today. Box Squats seem to me as though they are more of a power exercise rather than "the pump" exercise. I hope they bring up my regular back squats. The Leg Press hammered the quads, especially in the teardrop area and SLDL finished things off. No cardio today, I'm exhausted.

    Diet: Let the carbs slip a little..and I think cals were low. But it's all good.

    I've had:

    -4 scoops Whey
    -6 whole eggs
    -2 tbsp Pb
    -Couple handfuls of Almonds
    -1 footlong sub from Subway (Chicken Teriyaki)

    ...anyone wanna guess my cals? I have no idea. ~2.5k?

    Sleep: 8 hrs.

    Supps:
    -5 Scoops Whey
    -ZAP (4 pills Pre)

    ZAP: Focus, energy, strength..everything was there. I love it.

    ------------------------------------------

    Workout - Back

    Deadlifts
    -135x10

    -Last week's deadlift wounds reopened here. Blood EVERYWHERE. The bar, the floor. I got the worst looks in the gym. I just grabbed some wipes and kept cleaning as I kept bleeding throughout the sets-

    -135x6
    -135x6
    -225x3
    -225x3
    -225x1 (grip)
    -225x1 (grip)

    -Almost got that 3x3 I wanted -

    T-Bar Rows
    -2 plates + 10 x 8 PR
    -2 Plates + 15 x 8 PR
    -2 Plates + 20 x 8 PR

    Seated Row
    -117x8
    -127x6
    -107x6

    -Stupid 3.3 lb. additional weights wouldnt move -

    CG Lat Pulldowns (Completely upright, no lean, static hold)
    -103.3 x 8
    -113.3 x 8
    -113.3 x 8

    - Again,stupid 3.3 lb thingy wouldnt move -
    -My lats were on fire. This is definetly a keeper-

    BB Shrugs
    -225x6
    -225x6

    DB Shrugs
    -70's x 6
    -70's x 6

    -I wasnt supposed to do traps according to plan -

    Thoughts: This is Friday's workout. Worked out after work..so I was tired..but this went well. Cant wait till these guest leave so I can go back to my normal eating, sleeping and lifting routine

    Diet: Let the carbs slip a little..and I think cals were low.

    Sleep: 8 hrs.

    Supps:
    -GM
    -ZAP (4 pills Pre)
    -First Order

    Goals
    -Dead - 225x3x3
    -T-Bar Row - 2 Plates + 25 x8x3

    ZAP: Energy is through the roof with this stuff. I feel like im in a trance. Strength is finally comin up. And libido is doing well.

    ------------------------------------

    Cardio/Conditioning

    - Played a couple games of 21.

    - One game of 3 on 3

    ^^^Thats B-Ball for any of you noobs^^^

    - Laps in the swimming pool

    Thoughts: Saturday's workout. ZAP really helped my endurance. I wasnt out of breath like I usually am with Cardio. I played throughout the entire 3 on 3. I think ZAP can also be good for Cardio sessions.

    -----------------------------------------

    Workout - Chest

    Bench
    -135x3
    -135x3
    -135x3

    Finally, got that 3x3.

    Incline DB Press
    -40's x 8
    -40's x 8
    -40's x 8

    BW Dips
    -6
    -5
    -4

    Pec Fly
    -105x10
    -105x10
    -105x10

    Thoughts: Got a good pump. Workout was alright.

    I feel that I'm neglecting a proper warm up.

    Something is not there. Its just like I feel like ****. Idk WTF it is. I feel like I'm getting nowhere now.

    I see guise that work out with the sloppiest form..working out 2-3 days a week..and it just seems like they are making more gains than I am.



    Diet: Completely outta Whey. I'm soo pissed

    Sleep: 8 hrs.

    Supps:
    -5 Scoops Whey
    -First Order + PW
    -ZAP (4 pills Pre)

    EDIT: I did 45 minutes of LI Cardio.

    -------------------------

    Workout - New Exercises

    Pendlay Rows
    -95x5
    -95x5
    -105x5
    -95x5

    Standing OH Press
    -65x5
    -65x5
    -65x5
    -65x5

    Thoughts: Nothing impressive at all. I just did this to try out the new exercises in Rippetoes...which I PLAN ON running. Now, everyone here knows me well, that might change

    I feel like I should create a new journal..should I?

    --------------------------------

    These were taken from my journal.

    ZAP: I'm still taking ZAP everytime I workout or do cardio. My strength is still up even with the inconsistent diet. Like always..my energy levels and stamina is awesome
  

  
 

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