Pumping and Toning - The borobulker story...

[borobulker]

hahahaha

Whats up guys - This is my new log. I realized that my linear progression is much better when I am carrying a log...

For an update on my training... I am still in my ever progressing game which involves the idea that I can both; get stronger and leaner... at the same time. I am very pleased with my results thus far and I really have not tried that hard!

I plan to continue with a modified 5/3/1 program with hints on WSB and Tate's Periodization Bible added to it. I have been doing 10-20 minutes of low intensity cardio pre-training each day as well as a few different P90X stretching/Yoga videos that my little brother has lent to me.

Coming off of an 8 week WSB program while using PRIME/Product-X/OEP - I am feeling crazy strong and ready for some rep's!

Lets do this...

Current Supplement layout:
NOW Digestive Enzymes - Each meal
Optimum Nutrition Enteric Coated Fish Oil - 1 cap, each meal
NutraPlanet CLA Capsules - 1 cap, each meal
Anabolic Innovations STOKED - 2 capsules, 3 times per day w/ food
USPlabs Anabolic-Pump - Prior to CHO containing meals (usually 2 per day)
USPlabs SuperCissus Rx - 2 capsules, 3 times per day w/food

Pre-Training:
30 minutes prior - 2 USPlabs Recreate, 1 500mg NP EGCG
3 scoops DominATP
5g GMS
10g 4:1:1 BCAA
1 Propel Pack
1.5g Pure Chlorophytum B.

Pre-Bed:
1.5g Pure Chlorophytum B.
1 Optimum Nutrition Enteric Coated Fish Oil Capsule
1 NutraPlanet CLA Capsule
10g 4:1:1 BCAA
1 Propel Pack

 

[borobulker]

Current Training Program

Monday
Standing Military Press - Work to 5/3/1 max
Incline Chest – 5 sets of 10-20 reps
Heavy Lats (Rows) – 5 sets of 10-20 reps
Heavy Triceps – 5 sets of 10-20 reps
Ab Extensions – 5 sets of 10-20 reps

Tuesday
Deadlift - Work to 5/3/1 max
Hamstrings – 5 sets of 10-20 reps
Quads – 5 sets of 10-20 reps
Standing Abs – 5 sets of 10-20 reps

Wednesday
Heavy Conditioning
Biceps/forearms

Thursday
Flat Bench Press - Work to 5/3/1 max
Light Shoulders – 5 sets of 10-20 reps
Lats or Upper Back (Pulldowns) – 5 sets of 10-20 reps
Triceps (Pressdowns) – 5 sets of 10-20 reps
Ab Extensions – 5 sets of 10-20 reps

Friday/Saturday
Parallel Back Squat - Work to 5/3/1 max
Low Back – 5 sets of 10-20 reps
Quads – 5 sets of 10-20 reps
Standing Abs – 5 sets of 10-20 reps

 

[DreamWeaver]

Yep loggin helps yah keep more focus for sure ... does for me anyway.

 

[borobulker]

Last week's numbers... Week 1
Monday
Standing Military Press - 185x5, 185x1, 185x1
DB Incline Press – 5 sets, up to 110x8
DB Row – 5 sets, up to 125x10
Dips – 5 sets of 10
Ab Extensions – 5 sets of 10

Tuesday
No DL'ing today - Still working my back out. Had some intense pain from my SI joint for a few weeks. Only Acc. work.
Leg Press - 'A lot' x 3 sets of 10
DB RDL's – 5 sets of 10-20 reps
Quads Extensions – 5 sets of 10-20 reps
Standing Abs (Rope) – 5 sets of 10-20 reps

Wednesday
Heavy Conditioning - Sled Drags for about 30 mins.

Thursday
Flat Bench Press - 315x5, 315x1, 315x1
Face Pulls, Purple Band – 5 sets of 10-20 reps
- Red Band Pull Aparts - 8 sets of 10-20 reps
Pulldowns - red band resisted – 4 sets of 10-20 reps
Flat Band JM press - BLK+PRUP – 5 sets of 10-20 reps
Ab Extensions – 5 sets of 10-20 reps

Friday/Saturday
Parallel Back Squat - 435x5, 435x1, 435x1
Seated GM's – 5 sets of 10-20 reps
Leg Extensions – 3 sets of 10-20 reps
Standing Abs – 5 sets of 10-20 reps

Last week felt great - I cannot wait to see how this week turns out!

 

[oufinny]

Looks like you have a great start to your log and you are moving some WEIGHT boro! And without question, subbed as always.

 

[andrew732]

IN, was wondering where you were at LOL!

 

[GoHardOrGoHme]

alright time to make some gains

toning and pumping...huh....

hey where the heck do you find pure Chloro B?

 

[borobulker]

alright time to make some gains

toning and pumping...huh....

hey where the heck do you find pure Chloro B?

I know some people...

 

[GoHardOrGoHme]

fair enough...

So end goals for this pumping and toning...looking to trim down and bulk up...any BF range your shooting for? And where do u see you big lifts going?

 

[borobulker]

fair enough...

So end goals for this pumping and toning...looking to trim down and bulk up...any BF range your shooting for? And where do u see you big lifts going?

The pumping and toning thing was more of a joke than anything... Again - I am slowly losing BF while gaining strength and power.

No specific goals to post yet.

 

[bLacKjAck.]

Aside from the title this has the makings to be a sweet log!

Nah, murder this tihs!!

 

[borobulker]

Training - Shoulder Press (3)
Standing Shoulder Press
135x3
155x3
175x3
185x3
195x6

Incline DB Press
85x10
105x5
115x5
125x5
125x5

DB Rows
125x10
125x10
125x8x2 (without stopping)

Close grip dips
x10
x10 - hurt my scapula very bad - time to move on.

Straight bar pressdowns
80x10
40+red band x 10
40+red band x 10
40+red band x 10
40 x 10

Ab extension/crunches
I will get video of this ASAP. Literally the best ab move I have ever done.
x10
x10
x10


Diet highlights -
Breakfast
Left over Dr. Berardi muscle meatloaf...
548 kCal, 69g protein, 32g carbs, 9g fiber, 19g fat, 5g PUFA

 

[borobulker]

Aside from the title this has the makings to be a sweet log!

Nah, murder this tihs!!

hahaha I hope you can sense the sarcasm in the title BJ!

 

[borobulker]

Diet for 10/19
Meal 1
5oz Lean Ground Beef
Celery
2T Natural PB
Sea Salt
436 kCal, 25g FAT, 8g CHO, 42g PRO

Meal 2 - Pre-Training
1 Anabolic-Pump, 20 minutes prior
1/2 pan Dr. Berardi's Muscle Meatloaf
1/2c Oats
1/4c Granola
1T Honey
866 kCal, 25g FAT, 93g CHO, 76g PRO

Meal 3 - Post-Training
1 Zero Impact Bar
440 kCal, 20g FAT, 35g CHO, 30g PRO

Meal 4
6oz Chicken Breast
1 Medium Cucumber (sliced)
4T Salsa
1oz Almonds
Chopped Onions
445 kCal, 23g FAT, 20g CHO, 41g PRO

Meal 5
4 Egglands Best Omega-3 Eggs
4 Egg Whites
A1 sauce
1 Green Pepper, sliced
Sea Salt
400 kCal, 16g FAT, 4g CHO, 48g PRO

Totals
2590 kCal, 110g FAT, 163g CHO, 239g PRO

Today was a very clean, very low carb day for me. I still felt great in the gym and good all day.

 

[DreamWeaver]

Diet for 10/19
Meal 1
5oz Lean Ground Beef
Celery
2T Natural PB
Sea Salt
436 kCal, 25g FAT, 8g CHO, 42g PRO

Meal 2 - Pre-Training
1 Anabolic-Pump, 20 minutes prior
1/2 pan Dr. Berardi's Muscle Meatloaf
1/2c Oats
1/4c Granola
1T Honey
866 kCal, 25g FAT, 93g CHO, 76g PRO

Meal 3 - Post-Training
1 Zero Impact Bar
440 kCal, 20g FAT, 35g CHO, 30g PRO

Meal 4
6oz Chicken Breast
1 Medium Cucumber (sliced)
4T Salsa
1oz Almonds
Chopped Onions
445 kCal, 23g FAT, 20g CHO, 41g PRO

Meal 5
4 Egglands Best Omega-3 Eggs
4 Egg Whites
A1 sauce
1 Green Pepper, sliced
Sea Salt
400 kCal, 16g FAT, 4g CHO, 48g PRO

Totals
2590 kCal, 110g FAT, 163g CHO, 239g PRO

Today was a very clean, very low carb day for me. I still felt great in the gym and good all day.

Yah that makes sense that many cals has to be the low day for a big fella like you. I like your numbers, not going to crazy with the protein, efficient types like us don't need to. Smart man.

 

[GoHardOrGoHme]

Yah that makes sense that many cals has to be the low day for a big fella like you. I like your numbers, not going to crazy with the protein, efficient types like us don't need to. Smart man.

Not gonna lie DW...i tend to go crazy on protein more out of pleasure then necessity. I dont feel full/like ive eating if im not tons of protein for my size.

But compliments to your diet boro. Very clean, very strict, i tip my hat to you good sir.

 

[DreamWeaver]

Not gonna lie DW...i tend to go crazy on protein more out of pleasure then necessity. I dont feel full/like ive eating if im not tons of protein for my size.

But compliments to your diet boro. Very clean, very strict, i tip my hat to you good sir.

The thing about extra protein for endo's is the unecessary extra calories in time when weight control is forefront. Often though if your very hungry a surplus may be warranted, occasional meat gorging can be beneficial, I guess it's just a matter of listening to your body. I would not however try and force more protein in my diet just to meet a certain target if that target seems excessive.

 

[GoHardOrGoHme]

i just read my post and i sound d*m near illiterate haha!

allow me to rephrase for posterity sake

*in order for me to feel full or like i have eaten a sufficient amount of nutrients, i find that i have taken in more then my fair share of protein.

Now thats just a personal observation, probably based on my frame and size given my short stature. I have about ~20 inch difference (depending on various factors) from my waist measurements to my shoulder-to shoulder measurments.

 

[borobulker]

Yah that makes sense that many cals has to be the low day for a big fella like you. I like your numbers, not going to crazy with the protein, efficient types like us don't need to. Smart man.

Thanks buddy... I never really see any help when adding even 100 additional grams of protein. As you can see though, I really do not use whey as a source. This will obviously cut down the total number too.

 

[borobulker]

Not gonna lie DW...i tend to go crazy on protein more out of pleasure then necessity. I dont feel full/like ive eating if im not tons of protein for my size.

But compliments to your diet boro. Very clean, very strict, i tip my hat to you good sir.

Thanks, again this is a pretty clean for me. I just felt like I needed an extremely clean day to start the week off. I may add a few more CHO today.

 

[MrKleen73]

I am in like Flynn! We all know what you mean by pumping and toning you are pumping some serious weight and listening to the tone it makes as you lay it to waist behind you. Kick Some Mass Boro!!!!!!

 

[borobulker]

I am in like Flynn! We all know what you mean by pumping and toning you are pumping some serious weight and listening to the tone it makes as you lay it to waist behind you. Kick Some Mass Boro!!!!!!

Kleen! haha you got it man... I am glad you could stop in!

 

[MrKleen73]

Wouldn't miss it Bro!

Kleen! haha you got it man... I am glad you could stop in!

 

[borobulker]

JUST CHUGGED SOME OF THE NEW JACK3D FLAVOR......!!!

JACK3D + PANTERA = DOMINATION...

YouTube - Pantera - Domination (Studio version)

 

[MrKleen73]

JUST CHUGGED SOME OF THE NEW JACK3D FLAVOR......!!!

JACK3D + PANTERA = DOMINATION...

YouTube - Pantera - Domination (Studio version)

You Suck! Okay so I may be suffering from a little jealousy...

 

[oufinny]

Ya man, new Jack3d just in time for Christmas, you shouldn't have Boro!

 

[borobulker]

Ya man, new Jack3d just in time for Christmas, you shouldn't have Boro!

Look for it around then... Yes... Just make sure you are on the Inner Circle list, that's all I can say...

 

[borobulker]

Training - Dynamic Lower Body
Dynamic Parallel Box Squat - Free, No band tension. Extremely wide stance.
275x2 x10 sets

Dynamic Sumo Deadlifts
225x1 x6 sets

Green Band Seated Leg Curls
x20
x20
x16
x16

Red band doubled Hip work (Abduction)
x20 (*hold every other rep)
x20 *
x20 *

Standing Abs
x20
x16
x16

Biceps

 

[MrKleen73]

Training - Dynamic Lower Body
Dynamic Parallel Box Squat - Free, No band tension. Extremely wide stance.
275x2 x10 sets

Dynamic Sumo Deadlifts
225x1 x6 sets

Green Band Seated Leg Curls
x20
x20
x16
x16

Red band doubled Hip work (Abduction)
x20 (*hold every other rep)
x20 *
x20 *

Standing Abs
x20
x16
x16

Biceps

Man I have really got t invest in some good bands and get in on this action!

 

[borobulker]

Man I have really got t invest in some good bands and get in on this action!

Unreal effective... Literally makes the move 100x more effective. Rather than getting easier as your leverage increases, it becomes harder.

They are on sale at EliteFTS right now as they just launched their 'house' brand of bands.

 

[MrKleen73]

Unreal effective... Literally makes the move 100x more effective. Rather than getting easier as your leverage increases, it becomes harder.

They are on sale at EliteFTS right now as they just launched their 'house' brand of bands.

Thanks Casey, I will look into it.

 

[MAxximal]

I`m in Boro

 

[borobulker]

I`m in Boro

Excellent! Thanks Maxx!

 

[borobulker]

Diet for 10/20
Meal 1
6oz Extra Lean Ground Beef
1.5c Organic Carrots
Cheddar Cheese
Onions
Sea Salt
404 kCal, 16g FAT, 19g CHO, 44g PRO

Meal 2 - Snack
1 scoop of whey protein
1.5c 2% milk
1 Lactase Enzyme, 1 NOW Digestive Enzyme
315 kCal, 8g FAT, 22g CHO, 37g PRO

Meal 3 - Pre-Training
1 Anabolic-Pump, 20 minutes prior
4oz Chicken Breast
4oz Turkey Lunch Meat
1/2c Oats
1/4c Granola
1T Honey
618 kCal, 18g FAT, 64g CHO, 50g PRO

Meal 4 - Post-Training
1 Zero Impact Bar
5oz Turkey Lunch Meat
635 kCal, 28g FAT, 36g CHO, 56g PRO

Meal 5
1 Anabolic-Pump, 20 minutes prior
4oz Extra Lean Ground Beef
2 Lean Cuisine BBQ Quesadilla's
660 kCal, 18g FAT, 70g CHO, 56g PRO

- Pre-Bed
2 USPlabs SuperCissus Rx
10g 4:1:1 BCAA
1 Propel Drink Pack

Totals
2362 kCal, 91g FAT, 213g CHO, 246g PRO

 

[MAxximal]

Diet for 10/20
Meal 1
6oz Extra Lean Ground Beef
1.5c Organic Carrots
Cheddar Cheese
Onions
Sea Salt
404 kCal, 16g FAT, 19g CHO, 44g PRO

Meal 2 - Snack
1 scoop of whey protein
1.5c 2% milk
1 Lactase Enzyme, 1 NOW Digestive Enzyme
315 kCal, 8g FAT, 22g CHO, 37g PRO

Meal 3 - Pre-Training
1 Anabolic-Pump, 20 minutes prior
4oz Chicken Breast
4oz Turkey Lunch Meat
1/2c Oats
1/4c Granola
1T Honey
618 kCal, 18g FAT, 64g CHO, 50g PRO

Meal 4 - Post-Training
1 Zero Impact Bar
5oz Turkey Lunch Meat
635 kCal, 28g FAT, 36g CHO, 56g PRO

Meal 5
1 Anabolic-Pump, 20 minutes prior
4oz Extra Lean Ground Beef
2 Lean Cuisine BBQ Quesadilla's
660 kCal, 18g FAT, 70g CHO, 56g PRO

- Pre-Bed
2 USPlabs SuperCissus Rx
10g 4:1:1 BCAA
1 Propel Drink Pack

Totals
2362 kCal, 91g FAT, 213g CHO, 246g PRO

I like the menu Casey but i noticed something; for Pre-Bed not see PowerFULL?

 

[borobulker]

I like the menu Casey but i noticed something; for Pre-Bed not see PowerFULL?

I have been off of PowerFULL for sometime. That is definitely a suggestion I may take up though! I had used PF for way to long and wanted to come off of it for awhile...

thanks buddy!

 

[NovaZ]

I'll be following once again. Good to check in on what you are up to being that I dont really get to see it in person anymore haha.

Keep getting those good workouts with those NFL combine guys haha.

 

[GoHardOrGoHme]

About how long do you think one should honestly be on and off powerfull?

I know the recommendation is 4-6 weeks on followed by 2-4 weeks off but i know i took powerfull for around 9 weeks(5 day on 2 off a week protocol) and i was still feeling the benefits.

Can you tell im looking for an excuse to be able to use the product for longer then 6 weeks? Haha

 

[MAxximal]

I have been off of PowerFULL for sometime. That is definitely a suggestion I may take up though! I had used PF for way to long and wanted to come off of it for awhile...

thanks buddy!

Excellent Casey

 

[MrKleen73]

About how long do you think one should honestly be on and off powerfull?

I know the recommendation is 4-6 weeks on followed by 2-4 weeks off but i know i took powerfull for around 9 weeks(5 day on 2 off a week protocol) and i was still feeling the benefits.

Can you tell im looking for an excuse to be able to use the product for longer then 6 weeks? Haha

Then you don't have to find an alternative for the GH production right GH. By the way the one you mentioned trying in your log, I think it uses the same base substrate for GH stimulation. So I am not sure how good of an alternative it would be if the goal is time off to make the product more effective again.

Sorry for the HiJack Boro.

 

[GoHardOrGoHme]

God Kleen what you thinking!!!

Sending you a PM.

 

[bLacKjAck.]

Nice detail on the meals man. This is really cool. Our diets are VERY similar nice work man, strong as an ox.

 

[borobulker]

About how long do you think one should honestly be on and off powerfull?

I know the recommendation is 4-6 weeks on followed by 2-4 weeks off but i know i took powerfull for around 9 weeks(5 day on 2 off a week protocol) and i was still feeling the benefits.

Can you tell im looking for an excuse to be able to use the product for longer then 6 weeks? Haha

Typically we recommend 2-4 weeks off after your cycle of 4-12 weeks.

 

[borobulker]

Nice detail on the meals man. This is really cool. Our diets are VERY similar nice work man, strong as an ox.

Thanks bro! I am normally double this but the Recreate is making it bearable.. haha

 

[DreamWeaver]

Thanks bro! I am normally double this but the Recreate is making it bearable.. haha

Remember when a calorie deficit like this would kick the crap out of our strength in the gym.. I mean serious reduction.... were so fuggin spoiled... :sorry:

 

[MrKleen73]

Remember when a calorie deficit like this would kick the crap out of our strength in the gym.. I mean serious reduction.... were so fuggin spoiled... :sorry:

Amen to that.

 

[borobulker]

Remember when a calorie deficit like this would kick the crap out of our strength in the gym.. I mean serious reduction.... were so fuggin spoiled... :sorry:

I hear you! That was always the issue...

 

[DreamWeaver]

I hear you! That was always the issue...

It's so strange, I have not experienced that in so long. When were on reduced calories and we have a off day and don't increase strength or miss a rep here and there, just think about how it used to be and count our blessings. I sometimes take increases for granted where there was none before. It's really at testament to how good these supps actually are.

 

[SynergyIre]

JUST CHUGGED SOME OF THE NEW JACK3D FLAVOR......!!!

New flavour you say huh? Flavour refinement or are we going to see USP get into more flavouring?

Damnit with the teasing haha

 

[borobulker]

New flavour you say huh? Flavour refinement or are we going to see USP get into more flavouring?

Damnit with the teasing haha

We will be releasing an additional flavor of Jack3d in the near future. Perfection takes time... Especially when working with ALL NATURAL flavoring!

Make sure you are signed up for the Inner Circle guys... I'm serious... OEP is coming!!!