Cipher's USP Labs Yellow Gold Log

[undecipherable]

I came back from vacation to discover a little yellow bottle waiting for me. I haven't started yet, but here's my pre-cycle log:


Pre-Cycle Yellow Gold Stats
========================
Age 33
Height 6'
Bodyweight 184lbs
Bodyfat 10% range
Somatype Classic Ecto

Measurements Relaxed Flexed
------------------------------
Calf 14.75 15
Thigh 20 21
Hips (bone) 35 --
Waist (navel) 34 --
Chest (nipple) 38.5 41.75
Shoulders 47 50
Arms 13 14.25
Forearms 11 11


Diet
========================
Low/no carb, except around workouts, veggies whenever I can get them
Illustrative (not necessarily average) Days:
-----------
A Workout Day

Total: 3458
Fat: 160 1441 43%
Sat: 33 296 9%
Poly: 33 299 9%
Mono: 64 575 17%
Carbs: 186 631 19%
Fiber: 29 0 0%
Protein: 284 1138 34%
Alcohol: 19 135 4%

Overnight
May have skipped or put it in the previous day?
Breakfast Shake
Ground Flax seeds
Pecans
1 cup hood calorie countdown
ON Casein
greens+
Blueberries, raw
Coffee
Snack
babybell cheese
Lunch
Babaganoush
Sesame butter (tahini)
Lettuce, raw
2 TBSP Olive oil
4 Olives, black
6 oz Chicken, breast
Unknown spices
Snacks
babybell cheese
Almonds, unroasted
Pre-Workout
.25 cup John McCanne Steel Cut Oats
1 scp No Xplode or other pre-workout drink
ON Casein Vanilla
Raspberries
During Workout
scivation xtend
Post Workout
ON Whey
SizeOn
Snack
Pecans
Dinner
11 oz Salmon, raw
2 TBSP Olive oil
.25 cup Quinoa
Mushrooms, raw
Shallots, raw
Garlic, raw
Mustard
1 cup Snowpeas (pea pod), raw
Alcoholic beverage, wine, table, white
Pre-Bed
ON Casein
1 cup hood calorie countdown
Jello Sugar Free Cheesecake Pudding Mix


A Non-workout Day

Total: 3297
Fat: 160 1437 45%
Sat: 50 451 14%
Poly: 27 242 7%
Mono: 62 559 17%
Carbs: 55 175 5%
Fiber: 11 0 0%
Protein: 369 1477 46%
Alcohol: 19 135 4%

Overnight
ON Casein
Breakfast
1 cup Papetti All Whites
2 Egg, whole, cooked, hard-boiled
2 oz Cheese, Swiss
4 oz Pork chop, broiled or baked
Concentrated Fish Body Oils
Coffee
Snacks
Almonds, roasted
ON Casein Chocolate
Lunch
Spinach, raw
Walnuts
2 TBSP Cheese, parmesan, shredded
1 TBSP Olive Oil
1 TSP Balsamic Vingar
Shallots
Snacks
Pine nuts (Pignolias)
Cheese, cottage, lowfat, 2% milkfat
Chicken Breast
Dinner
Beef, tenderloin
Pork bacon, smoked or cured, cooked
Alcoholic beverage, wine, table, red
Asparagus, cooked, boiled, drained
2 TBSP Olive oil
2 TBSP Cheese, Parmesan, dry grated
Cheese, Mozzarella, NFS
Vinegar
Tomatoes, raw
Concentrated Fish Body Oils
Pre-Bed
.5 cup hood calorie countdown
ON Casein Vanilla


Training
========================
Weights (Tuesday, Thursday) Run 5-10 minutes preworkout warmup or 15 mins HIIT afterwards (although max treadmill speed of 10-11mph, isn't really a sprint for me, it's more of a run)

Workout A (latest reps/weight, not to failure)
-------
Incline DB Press 2 w/u, 70x10, 75x7, 80x5
Weighted Dips bw x 10, 45x10, 55x6, 70x3
Hanging Hip Raise 10,10,10 or Decline Situp 30,30,30

Gravy: I would usually do shoulder presses (and get bis with chins in Workout B), but last time:
Seated DB Arms Circuit
Bis Press Tris
35 10 10 10
40 8 10 10
45 5 5 10

Workout B
--------
Weighted Chins or Pullups 2 w/u with bw*10, 45*8, 55*4 (or Pulldown machine)
T-Bar Rows or Seated Rows (can't remember weights/reps at the momment)
Trap Bar Deadlift, w/u 135*10, 225*10, 315*4 (or 1 set of 20 reps at 245)
Barbell Backsquat w/u 45*10, ATG 135*10, ATG (or close) 225*6 (or 1 set of 20 reps at 155) (or 225,265,285 to parallel)

Sports/cardio (Saturday, Sunday)
-------
Over the two days, figure 2-4 hours surfing, and/or 3 mile run and/or 7-10 mile bike, maybe even all three


Supplementation
========================
I will be supplementing with vitamins, fish oils on and off (need to take a week off for surgery), greens+, creatine, Whey, and BCAAs, and 7-Keto DHEA, all of which are in my current feedbag. I will be discontinuing other supplements.

I plan to cap the Yellow Gold when I get it. If I start earlier, I will do it shotglass style.

Pics
========================

 

[undecipherable]

OK, I got curious...

...and took a little nip of this stuff before heading out for Workout B tonight.

As testified by others, YG is pretty terrible tasting as a uncapped powder. It's also stuck all over my tongue and up my sinuses. :rasp: What I need now is a good shot of gin to wash this down.

I can't wait until my package from NP gets here with the cap 'em quick.

 

[undecipherable]

Workout B 10/12/2006

Workout B
==============

Back Width
w/u pullups bw*10
lat pulldown machine 190*10,200*5,210*4

Back Thickness
DB bentover row w/u 55*10,70*8,75*5,80*3

Legs
w/u BB Front squat 135*10
BB Back squat 225*10, 265*8,275*5

Back Width/Posterior Chain
BB Deadlift/Pull from 6" 225*10,315*5,335*3

 

[undecipherable]

Rest Day 10/13/2006

Rest Day

Overnight: 1 scp Casein, 1/2 scp Whey
YG hand-capped
Breakfast1: 5 raw jumbo egg yolks, Chocolate Casein, greens+, flax seeds, pumpkin seeds, a little taurine, filtered water --> Liquidate; Coffee
Breakfast2: 5 jumbo egg whites, 4oz smoked duck breast, grainy mustard, 2 oz mountain gorganzola (blue cheese to you & me), 1/2 cup raw spinach
Snack: Sardines in EVOO
YG hand-capped
Lunch: 8oz 90% lean ground beef, garlic, spices, 2oz swiss cheese, 1 cup raw spinach, shallots, EVOO, balsamic vinegar, sliced almonds, 2 tbs parmesean cheese
Snack: TBD
YG hand-capped
Dinner: 10oz Chicken breast, babaganoush (eggplant, tahini), lettuce, olive oil, vinegar, olives, few slices of green peppers and white onions

Next 2 Days: Cardio/Sports

 

[undecipherable]

Saturday 10/14 and Sunday 10/15

Saturday
==============
Supplementation:
YG about 1/2 hour before all meals

Workout:
Cardio -- 1.5 hours surfing in the AM, plus some light hiking in the PM

Food:
Overnight: 1 scp Chocolate Casein
YG hand-capped
Breakfast: 6 jumbo eggs, 8oz 90% lean hamburger, 2oz idizibal cheese, Coffee
45 mins Pre-Workout: 1scp NoXplode
10 mins Pre-Workout: 2 scps Scivation Xtend w/Creatine + Taurine
Post-Workout: 1scp Sizeon + 1scp Whey
Snack: 2 cups 4% Cottage Cheese, Almonds
YG hand-capped
Lunch: Greek Salad, 8oz tuna steak, hamburger bun, cheddar cheese, unsweet iced tea
Snack: 1 cup 4% cottage cheese, Almonds
Dinner: 8oz prime rib, 1/2 lobster, salad, 2 glasses red wine

Observations:
I believe I am noticing an increase in hardening and vascularity, especially in the shoulders and arms. Although it seems to be associated with the yellow gold, so far it's a short-lived effect.


Sunday
==============
Rest Day

 

[undecipherable]

Mon 10/16

Capped my yellow gold in size 0 caps. Mine might be slightly underdosed, I think I measured a filled cap (from memory here) at 570mg and an unfilled cap at 92mg or so, but close enough I think. Anyway, I am now taking 1 cap about 30 mins before all meals. Also I am off fish oil for the moment, as I am having surgery next Monday.

Training
========================
Workout A

I had sort of a sucky workout today, I just felt really fatigued from the weekend. Also the gym was terribly crowded, so I ended up going to the flat BB bench, which I haven't done in years and years. Given my performance, I'm clearly lacking some of the supporting muscles for this, I guess they don't carry over well from DBs. I really felt it so much more in my anterior delts than in my chest, which was a shoulder fatigue issue when I went to Dips. Incline DB press, which is how I usually start, seems to hit the chest better for me.

Flat BB Bench
w/u 135 * 10
185 * 8
205 * 6
225 * 1

Elbows Out Weighted Dips
w/u bw * 10
45*5
55*4
55*4

DB Shoulder Press
40*10
45*6
50*4

Triceps Extension (supersetted with the DB Press)
40*8
45*3
50*0

DB Lateral Raise
15*10
20*9
25*4

Decline Situp
30,30,30

 

[undecipherable]

Wed 10/18

Workout B

Lat Pulldown Machine
180*10
200*6
220*3

Standing Lat Pushdown
50*10
60*10
80*5

BB Deadlift (from 6")
225*10
215*5
335*3

Front Squat (a little leg warmup)
135*10

Back Squat
225*8
245*6
265*4

Rear Delts
20*10,10,10

 

[undecipherable]

Thurs 10/19

Observations
========================
Definitely seeing an increase in vascularity. Here's a shot of my forearm just after typing here.

I'm also attaching some updated photos -- Can't see much all that much of a change, but subjectively I'm seeing more of a pump.

 

[undecipherable]

Fri 10/20

Observations
========================
Well, I started my carb-up/refeed this morning, and holy crap if I'm not 6 pounds heavier than I was at the beginning of the week. At this rate, I'll be 195 by Sunday morning when I'm back on low-carb, although I'll be nowhere near a scale to know for sure. I know I've lost 15 pounds in a week, pissing out glycogen and water of course, but I've never gained this much back so quickly.

Stats
========================
Bodyweight (taken postworkout): 190lbs

Workout A
========================
Flat DB Press (Again, gym was crowded)
70*10
80*8
90*5
I opted to call it quits here, but I definitely could have gone to 95 and maybe a few reps with 100lb DBs. Flat still hits my shoulders harder than incline, even with the DBs I think, but not so bad as flat BB, which feels more like an anterior delt excercise to me.

Dips
bw*10
45*8
55*3

Shoulder Press
40*10
45*8
50*6

Hanging Hip Raise
10,10,10

Food
========================

Macros
----------------
Total: 4227
Fat: 150 1352 34%
Sat: 38 341 8%
Poly: 18 160 4%
Mono: 34 304 8%
Carbs: 427 1522 38%
Fiber: 46 0 0%
Protein: 287 1147 29%
Alcohol: 1 5 0%

Overnight Snack
----------------
ON Casein
hood calorie countdown 1 cup

Breakfast
----------------
ON Casein 1scp
ON Whey 1/2 scp
Pine nuts (Pignolias) tbsp
Pumpkin, raw 1/2 cups
greens+ 1tbsp
No Xplode 1 scp
Banana, raw 1 small
Strawberries, raw
John McCanne Steel Cut Oats 1/4 cup

Lunch
--------------
Beef, tenderloin 4oz
Egg, white only, cooked 5 whites

Preworkout Snack
--------------
ON Casein 1scp
John McCanne Steel Cut Oats 1/2 cup
No Xplode 1scp

During/After Workout Shake
---------------
ON Whey 2scp
SizeOn 1scp
quaker oats 1/2 cups

Dinner (Guestimated)
---------------
Lamb, ground, cooked, broiled 4oz
Tomato products, canned, paste .5
Bread, pita, whole wheat (2)
Babaganoush 1 pint
Baklava 2 pieces

 

[undecipherable]

Sat 10/21 and Sun 10/22

Saturday
==============
1 hour surfing in rough windswell

Sunday
==============
1.5 hours surfing in near-flat conditions (lotsa paddling, little standing)

 

[undecipherable]

Mon 10/23

Observations
===============
Still taking Yellow Gold before meals, still seeing an increase in pump & vascularity which seems to be confined to the period immediately surrounding ingestion. When I get up in the morning, or otherwise haven't taken it in a while, I'm not seeing any noticeable effect.

OK, now the bad news -- I had my surgery this morning, and unfortunately I'm not going to be able to workout much this week, or maybe even the following. I am definitely off any upper body excercises for the week, for fear of tearing open the wound. I might be able to do some lower body machine excercises later in the week, but I don't think I'm going to be able to squat or dead until the following week.

Because I cannot control it, I am going to adapt to my environment and use this opportunity to scale back the diet to maintenance, add in some cardio, and maybe lean up a little this week.

 

[prld2gr8ns]

I might have missed it..... but what type of surgery did you have?

 

[undecipherable]

Tumor

I might have missed it..... but what type of surgery did you have?

I had a tumor removed. It wasn't cancer or anything, just an outpatient procedure. Nonetheless, since the doctor pulled a racquet-ball-sized mass out of my upper back (he said baseball, but having gotten a look at it before they binned it, I'd say that was an overstatement), there's a big enough cut that I should avoid working the area until it's good and closed.

You can actually see it in the back photos here, especially in the "before" photo -- It is/was on the right side just outside the scapula and directly below the rear delts.

As I sit here, I've got sorta a dent/depression where it used to be, with a seam cut running down the middle. Three layers of stitches, closures, and crazy glue. I'll snap a pic maybe next week when the "big bandaid" comes off.

:gore:

 

[undecipherable]

Tues 10/24

Ouch.

Ouch.

Ouch.

 

[undecipherable]

Wed 10/25

Training
========================
I snuck in some lightweight bicep curls today.

Because my arms are naturally long and spindly (35" -- probally longer than most readers' inseams), I usually just skip direct bicep work and do heavy chins/compound lifts. I have definitely been of the school that it is not worth doing isolation excercises on muscles you don't have yet.

Funny, because I can go for reps with pulls now with 65-75lb plates on the dipping belt, but I still have these 14.5 arms, flexed, and can't curl more than about 45-50 lbs per arm. Maybe there are some opinions out there -- Should an ecto hardgainer bother with curls? I thought not, but then I again I apparently don't know much since mine aren't getting any bigger. On the bright side I've got great reach in stand-up fight.

Anyway, since it was the only thing I was doing, I think I did three sets standing of 10 reps with 35lb DBs, then another three sets in the hammer position, and then two sets of 25 with some 12 pounders seated/isolated.

Don't tell the doc!

 

[undecipherable]

Thurs 10/26

I capped the last of my YG yesterday, I had enough left to make an additional 12 size 0 caps. I seem to be getting better at this capping thing, there was very little waste this time. Also between this time and the last time I capped the YG, I had one bad learning experience with trying to cap some bulk cissus I'd had in a drawer for a while. I won't even get into what I did to screw it up because it is so stupid.

Training
========================
This was my first post-surgery trip to the Gym.

I figured maybe I could get away with some cardio and a leg-only workout, eliminating any kind of back or pull excercise I would usually try to do on this day. I decided to try the BB squat, and if that seemed to be tearing at the sutures, check out the Icarian PL squat. BB Squat ended up being doable with a Mantaray, but probably wasn't the wisest thing to do in retrospect.

w/u Run 1M at 2 degrees incline, 10 minutes

BB Squat to Parallel
w/u bw x 10
135x10
225x6
265x4
c/d 135x10 ATG

PL ISO Leg Curl
90x10
130x5
150x3

Seated PL Calf Raise
90x10
135x8
180x5 <-- Revised since first posted, I can't add.

HIT Cardio, 5 reps alternating 30 secs @ 10mph & 3mph until 125bpm , 1.35M @ 16 mins.

 

[undecipherable]

Fri 10/27

Training
========================
I did a VERY careful chest workout today. The legs were kinda whacked from yesterday's workout, so the warmup was definitely no fun.

w/u Run 1M at one degree, mostly ~8mph with a 3mph break in the middle, 9 minutes

30 Degree Incline DB Press (Slow & easy, but borderline wise)
w/u 50x10
70x8
70x8
75x5

Pec Dec
160x10 (A lot easier on the sutures!)
180x9
200x4

45-Degree Decline Situp
20,20,20


Food
========================
I've been eating a little lighter over the last few days as my activity levels have of course been lower. Mostly, I've been having just one breakfast and swapping in Xtend (BCAAs) in place of casein shakes between meals and overnight.

I decided today that I have been eating too light around workouts, so I'm upping my preworkout to a 1/2 cups of steel cut (52g, 300KCal) and 1 scoop Casein (23g, 120kCal) = 420, and postwork out to the same 1/2 cup (52g,300) and 2 scoops whey (48g, 240) = 540. Somebody please let me know if I am smoking crack, not getting enough kCal or carbs in the postworkout.

Macros
----------------
Didn't log 'em, sorry, the following is from memory instead of fitday:

Overnight Snack
----------------
2 scp Scivation Xtend

Breakfast
----------------
5 egg whites from Omega-3 eggs
2 whole omega-3 eggs
3 strips of turkey bacon
2 oz roasted porkloin
2oz gruyere

Lunch
--------------
swiss chard
almonds
olive oil
balsamic vinegar
seasoned tuna steaks from a vaccuum pouch

Preworkout Snack (90+ mins pre)
--------------
ON Casein 1scp
John McCann Steel Cut Oats 1/2 cup blendered
No Xplode 2scp (that's the last of it, finally -> trying to ditch all NOX supps)
3tsp greens+ wild berry

During Workout
---------------
Scivation Extend, 2scps + 1 tbsp of plain BCAAs

Post Workout (Immediate PWO)
----------------
ON Whey 2 scp
John McCann Steel Cut Oats 1/2 cup blendered
3 tsp greens+ wild berry for a little flavor

Dinner
---------------
2 pieces bread w/Red Pepper spread
Garden Salad w/Oil and Vinegar
~12OZ Tuna Steak
white beans
swiss chard
garlic, olive oil, rosemary & etc.

Supplementation
========================
Starting fish oil back today or tomorrow at 6-12g/day (1 or 2 pills with meals). Some greens+, xtend, bulk creatine gluconate and protein powder is still in the diet (more food than supplements IMO), but I have not been taking any 7-keto.

I ran out of SizeOn somewhere along the way, so my postworkout will generally be oats+whey+bulk creatine gluconate going forward. I like that supplement, but it's crazy caro.

I have happily finished up the last of the No Xplode I had sitting around. I am attempting to get off any kind of NOX supplements completely, so I will probably move to straight BCAA after the Xtend is used up (contains citruline malate), but to date I haven't figured out how I'll flavor the raw BCAA going forward -- absolutely necessary because it tastes like plastic shavings.

Observations
========================
Well you probably could have guessed it given the assumed method of action, but carbs really make YG go. I see much better results around workouts, where I'm taking in plenty of oatmeal, and of course of cheat/carb-up days.

If you've been following my log, you'll see that I gained 5lbs in one day on the last carb-up, probably did another 3-5 on the 2nd day on which I was unable to weigh myself. That's a much faster, bigger response than I've ever experienced before, and I've certainly been through enough carb cycles in my time to know when "something's different."

I haven't really seen any noticeable effects in the gym (other than appearance effects, mind you), but then again I am semi-on-the-injured-list right now, so I haven't exactly been attempting any PRs. I should be in better shape towards the end of this log, so maybe we'll get the chance see if there's any response in that area.

I will continue to log according to my declared/planned diet, but I am thinking my next switch up is going to be more (well-timed) carbs in the diet and more cardio all the time. My lack of regular cardio, which I introduced like 2 years ago on a move from 170 to almost 200 pounds, I think is starting to drag on me a little bit. I'm just happier and have better sports performance if I drop a quick mile or two or do some HIT everytime I hit the gym. I am coming to the understanding that high-fat & protein works MIRACLES for me when cutting, but it's no good for bodycomp while eating too far above maintenance.

Tomorrow -- Maybe some Stat/Measurement updates.

 

[prld2gr8ns]

Glad everything went well with the surgery. I can tell you have good virtue andmotivation, most people wouldn't even think of working outpost surgery like you have. Keep it up.

 

[undecipherable]

Sat & Sun 10/28 and 10/29

Rest Days -- No surfing possible this weekend. 45-50mph winds Saturday, the ocean was total chaos, "D-Day." A few guys were out in overhead+ surf Sunday at one stand-out spot somewhat protected from the wicked cross-shore wind, but their skill level was way beyond mine. I watched for 30 minutes or so from the bluffs, fingers of both hands weaved over the top of my head to keep my cap from flying away.

 

[undecipherable]

Mon 10/30

Training
================
Workout A (Chest/Shoulders/Abs)

Did my workout A and called it quits directly after. I am altering my split a little to do HIIT on the day following the workout so I won't be running after weight workouts.

Actually, I'd like to try and find a track or something around here because the treadmills in my gym only go up to 10mph, and that's not nearly fast enough for a 30sec sprint for me (long legs). Also it's too slow to get up or down in speed to really do 30/30, it takes at least that long to change speed, so I end up doing something more like traditional cardio than I'd prefer.

The workout was a little mixed up as I am still keeping off the wound. I removed the flat bandage earlier this week and it's just the incision & stitches now. Doesn't look bad at all. I am putting bacitracin on it a few times today. Normally I'd do incline db press, weighted dips, db shoulder press, then an abdominal excercise but I swapped in some machines last night.

Incline DB Press
55x10
75x10
80x5

HS ISO Chest Press
180x8
200x6
230x4

HS ISO Shoulder Press
90x10
110x6
130x4

PecDec
180x10
200x6
220x4

Decline Situps 20,20,20

Food
================
Breakfast was 5 jumbo omega three eggs, 4oz pork tenderloin, 2oz gruyere in a low-carb whole wheat wrap (30g C / 21g Fibre).

Lunch was 6oz of wild king salmon in the same type of wrap as above with 3 cups of baby spinach, olive oil, mustard, vinegar.

Snack was a couple of some leftover "pumpkin protein pancakes" from breakfast on Saturday (oats, casein, pumpkin, cottage cheese, baking powder, splenda).

Pre-Workout was .5cup steel cut oats + 1 scp vanilla casein with some greens+ wildberry and some fresh blueberries blended in. Also a small apple.

During Workout was 2 scoops Xtend (BCAAs)

Post-Workout was .5cup steel cut oats + 1 scp cherry-flavored whey.

I also added 1/3 cup of quinoa to my post-workout dinner (filet mignon and green beans), very nice with some wild mushrooms, shallots, herbs de provence, and some "better than boulion" thrown in there. Berardi says of nutrient timing that the carbs are OK in the postworkout window, regardless of the time of day. By that logic, I've been cheating myself by doing a protein+fat in the dinner meal which is 2-3 hours after my evening workout, so I will be planning this meal to be more-or-less balanced or "zone like."

I also a casein+hood calorie countdown shake with a couple of tablespoons of raw pumpkin & pumpkin spices at about 3 or 4am in the morning.

Oh, and I have added fish oils back in, don't remember whether I logged that yet or not.

 

[undecipherable]

Tues 10/31

Food
============
Total: 3808
Fat: 139 1255 34%
Sat: 45 408 11%
Poly: 17 156 4%
Mono: 46 416 11%
Carbs: 266 778 21%
Fiber: 72 0 0%
Protein: 376 1505 41%
Alcohol: 19 135 4%

Overnight
Pumpkin, raw
ON Casein
hood calorie countdown
kC218/F6/C9/P31

Breakfast
Egg, whole, raw
Cheese, Gruyere
Shallots, raw
Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled
Mission Carb Balance Tortilla
kC1050/F63/C37/P100

Snack
Beef Tenderloin (leftovers)
Cauliflower, green, cooked, salt
kC210/F7/C8/P28

Lunch
Spinach, raw
Olive oil
Lemon juice, fresh
Vinegar
Salmon, baked or broiled
Mission Carb Balance Tortilla
kC534/F32/C35/P50

Snack
Cheese, cottage, lowfat (1-2% fat)
kC164/F2/C6/P28

60min Pre
quaker oats
ON Casein
Raspberries, black, raw
greens+
kC461/F8/C63/P35

** Workout HIIT Running **
10 Reps, 300 meters; All-out sprint, walk back.

10min After
ON Whey
kC420/F7/C57/P34

Dinner
Butteryfly Leg of Lamb
Brussels sprouts, cooked
Quinoa
Red Wine
kC752/F15/C53/P70

 

[undecipherable]

Some updated Pics

Pics/Observations
========================
OK, so I'm trying to do side by side with my week 1 pics, but I had to split this into a couple of different entries because of the limit on the number of images. The older one comes first.

I haven't lifted in 2 days, so these are flat/unpumped. I think I look mildly more defined since I started taking Yelllow Gold. Arms and back look a little bigger, front looks a little tighter.

It's hard to say because I don't really respond to Creatine well, but this is pretty much what I imagined Creatine did for other people.

Recall that I am a carb-timer.

 

[undecipherable]

More before/after

 

[Guest]

which is before and which is after?

 

[Cordeen]

I'm thinking the top one is the after...looks tighter and more cut....but sometimes lighting can be deceptive.

 

[prld2gr8ns]

Pics/Observations
The older one comes first.

Maybe....:think:

 

[undecipherable]

Maybe....:think:

The top is supposed to be the old, the bottom new. Maybe I'll brighten up the lighting and try that back shot again. Anyway, effects, as stated, are mild.

 

[undecipherable]

The top is supposed to be the old, the bottom new. Maybe I'll brighten up the lighting and try that back shot again. Anyway, effects, as stated, are mild.

Update: I replaced the back shot with another with better lighting -- There was a broken light bulb in the fixture above the mirror. Looks pretty much the same to me.

 

[undecipherable]

Wed 11/1

Training
================
Workout B (sorta)

This is supposed to be my Lower/back workout day, but since I'm still off any kind of pulling until next week, it was basically just legs + bi's:

w/u Run 1M

BB Back Squat to Bench
w/u 135x10
225x8
265x5
275x4

HS ISO PL Leg Curl
110x7
130x6
150x4

Seated Calves
135x8
180x5
190x5

BB Bicep Curl
55x10
75x8
80x5

 

[prld2gr8ns]

Could be the light again but I think your back looks a little bit more defined, especially in the lower lumbar region.