804 Time to blow up USP/PES

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  1. Quote Originally Posted by 804 View Post
    Yeah, when I look at the "before" pic I laugh at the fact that I considered myself lean! Thanks Bro! Sorry about the B's... Its going to be a great series, though!
    Thanks dude. Was a great game... and you are right should be a great series.
    FINAFLEX REP
    Visit our website at finaflex.com


  2. Before/ After:

    Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

    Before: April 10, 2013 - @219.5 lbs

    Name:  before.jpg
Views: 92
Size:  11.6 KB

    After: June 11, 2013 - @196.0 lbs

    Name:  after.jpg
Views: 101
Size:  14.8 KB

    I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

    Thanks to all that have been supportive!
    •   
       


  3. Quote Originally Posted by 804 View Post
    Before/ After:

    Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

    Before: April 10, 2013 - @219.5 lbs

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 687"/>

    After: June 11, 2013 - @196.0 lbs

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 688"/>

    I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

    Thanks to all that have been supportive!
    Wow. Let me be the first to say you did a hell of a job. Great work an great log.

    Thank you for your detail and dedication, really helps the AM community.
    Serious Nutrition Solutions Representative

  4. Man you have something to be proud of there 804 - awesome work!
    FINAFLEX REP
    Visit our website at finaflex.com

  5. HNGGG those are some epic results man. Congrats, but really you don't need it because I bet you absolutely love it regardless of what we say.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
    •   
       


  6. Quote Originally Posted by 804 View Post
    Before/ After:

    Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

    Before: April 10, 2013 - @219.5 lbs

    Name:  before.jpg
Views: 92
Size:  11.6 KB

    After: June 11, 2013 - @196.0 lbs

    Name:  after.jpg
Views: 101
Size:  14.8 KB

    I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

    Thanks to all that have been supportive!
    Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lol
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  7. Damn dude you killed it! Great results!
    Justin
    Instagram: legsthesizeofkegs

  8. Quote Originally Posted by 804 View Post
    Before/ After:

    Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

    Before: April 10, 2013 - @219.5 lbs

    Name:  before.jpg
Views: 92
Size:  11.6 KB

    After: June 11, 2013 - @196.0 lbs

    Name:  after.jpg
Views: 101
Size:  14.8 KB

    I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

    Thanks to all that have been supportive!
    My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  9. Outstanding job 804! You put in serious work throughout this log and the results definitely show it. The physique changes are incredible man. Congrats!
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  10. Quote Originally Posted by Distilled Water View Post
    Wow. Let me be the first to say you did a hell of a job. Great work an great log.

    Thank you for your detail and dedication, really helps the AM community.
    Definitely man! I strive to help anyone achieve their goals, no matter how big or small!

    Quote Originally Posted by wasme View Post
    Man you have something to be proud of there 804 - awesome work!
    Thanks Wasme!

    Quote Originally Posted by bolt10 View Post
    HNGGG those are some epic results man. Congrats, but really you don't need it because I bet you absolutely love it regardless of what we say.
    Thanks Bolt!

    Quote Originally Posted by TheMovement View Post
    Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lol
    Yes our gym does kinda suck. We really should start going to the downtown gym on the regular! We will continue to kick ass, starting tomorrow!

    Quote Originally Posted by joh408 View Post
    Damn dude you killed it! Great results!
    Thanks Bro!

    Quote Originally Posted by LiveToLift View Post
    My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!
    Yeah its definitely a big change LTL! Thanks for following along for the ride, Its not over yet!

  11. Quote Originally Posted by breezy11 View Post
    Outstanding job 804! You put in serious work throughout this log and the results definitely show it. The physique changes are incredible man. Congrats!
    Thanks a lot breezy! Your thread and the posts you've made have been a big contributor to my knowledge and success!

  12. Starting Tomorrow damn it mane wheres the break lol, well if your a monster now I wonder will you catch up on your clean bulk run
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  13. Quote Originally Posted by TheMovement View Post
    Starting Tomorrow damn it mane wheres the break lol, well if your a monster now I wonder will you catch up on your clean bulk run
    I'm a natty monster, I don't want to fool with PH's

  14. Quote Originally Posted by 804 View Post
    I'm a natty monster, I don't want to fool with PH's
    Not following the lingo
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  15. Little late on this one: 06-13-2013 (thurs)

    Legs/ Lower back

    Jefferson squats:
    135x5ea
    135x5ea

    Front Squats:
    135x12
    135x12
    185x10
    225x6 - PR

    Goodmornings: (first time with big weight)(stiff legged to floor)
    225x6
    275x5
    315x3
    335x3

    SUPERSET:

    Hip adductor:
    205x15
    205x15
    220x15

    Hip Abductor:
    160x30
    180x20
    190x20


    SUPERSET:

    Leg press:
    478x15
    568x12
    658x11

    Hyperextensions:
    45x15
    45x15
    45x15

    Smith machine hip thrusters (ass-melters):
    135x15
    185x10
    225x8
    275x6

    Now on Saturday, and my ass still hurts.


  16. 06-15-2013

    Busy day, but got in a crazy good workout. Played BBall for 10 min before and after.

    Full/ Upper body work:

    Inclined DB press:
    45x30
    75x15
    75x15
    75x15

    Seated cable fly pulldowns:
    20x15
    25x15
    25x15
    30x12
    30x12

    Seated cable low flys:
    20x15
    20x15
    25x13
    25x12

    Tbar style Barbell rows (with rope attachment) - palm up grip:
    90x12
    90x12
    90x12
    90x12
    90x12
    90x12

    Standing heavy cross body hammer curls:
    60x8ea
    60x8ea
    60x8ea
    70x6ea
    70x7ea
    70x6ea
    75x4ea

    Barbell "21's"
    55x7-7-7
    55x7-7-7
    55x7-7-7
    55x7-7-7

    Seated high cable curls (8-10 sec negative on last rep of each set):
    20x15
    20x15
    20x15
    25x12
    25x12 drop 20x10 drop 15x9 drop 10x18 drop 5x34 - complete failure





  17. Nice workout. Gotta like the 21's
    FINAFLEX REP
    Visit our website at finaflex.com

  18. Quote Originally Posted by 804 View Post
    06-15-2013

    Busy day, but got in a crazy good workout. Played BBall for 10 min before and after.

    Full/ Upper body work:

    Inclined DB press:
    45x30
    75x15
    75x15
    75x15

    Seated cable fly pulldowns:
    20x15
    25x15
    25x15
    30x12
    30x12

    Seated cable low flys:
    20x15
    20x15
    25x13
    25x12

    Tbar style Barbell rows (with rope attachment) - palm up grip:
    90x12
    90x12
    90x12
    90x12
    90x12
    90x12

    Standing heavy cross body hammer curls:
    60x8ea
    60x8ea
    60x8ea
    70x6ea
    70x7ea
    70x6ea
    75x4ea

    Barbell "21's"
    55x7-7-7
    55x7-7-7
    55x7-7-7
    55x7-7-7

    Seated high cable curls (8-10 sec negative on last rep of each set):
    20x15
    20x15
    20x15
    25x12
    25x12 drop 20x10 drop 15x9 drop 10x18 drop 5x34 - complete failure

    Nice workout. Reps on reps on reps! I've been loving the high rep work lately as well.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  19. Quote Originally Posted by wasme View Post
    Nice workout. Gotta like the 21's
    Yeah man! I haven't done them in a while... Not sure why because I like them a lot!

    Quote Originally Posted by LiveToLift View Post
    Nice workout. Reps on reps on reps! I've been loving the high rep work lately as well.
    Hell yeah brother! Sometimes I feel like its the only way to tire me out

  20. 06-16-2013

    Workout was good today. Was somewhat all over the place. But it was a good amount of volume nonetheless. Just ordered some more quest bars along with a sample of the fettuccine... Also ordered a few of the NP OEProtein release deals with some gut health - heard good things about it. No more supp purchases for at least 2 weeks

    Basketball - 25min warmup

    Front squats (w/ box ~18" tall)
    95x25
    135x12
    135x12
    135x12
    155x10
    155x10
    155x10

    Leg press:
    478x15
    478x15
    478x15
    568x12
    568x12
    568x13

    Lat pulldown:
    70x20frontx20back
    70x20-20
    70x20-20
    70x20-20

    HIIT - Bike (1:1 intervals) 20 min

    Cable face pulls
    30x20
    30x20
    30x20
    30x20
    30x20

  21. 06-17-2013

    Chest/ Triceps

    Inclined DB press:
    50x25
    80x12
    90x10
    100x6

    Seated cable pulldown Flys:
    25x15
    25x15
    30x12
    30x12
    35x10

    Seated Cable low flys:
    25x15
    25x15
    30x12
    30x12
    30x12

    Iso-press DB flat bench:
    70x12ea
    75x10ea
    80x8ea
    90x5ea

    Peck deck machine:
    160x20
    190x12
    205x10
    220x8

    Dips (have never been able to do these due to elbow problems - finally gave them a try.. Just need to get my form perfected)
    BWx12
    BWx12
    BWx12
    45x3 - drop (elbow pain) BWx10

    Tricep close grip bench:
    115x15
    135x12
    135x12
    135x12

    Inclined skull crushers:
    70x25
    85x12
    85x12

  22. Mr Volume is at it again. Nice just 804
    FINAFLEX REP
    Visit our website at finaflex.com

  23. Quote Originally Posted by wasme View Post
    Mr Volume is at it again. Nice just 804
    Thanks bro!

  24. 06-18-2013

    So I splurged all weekend and probably slipped out of Ketosis, I noticed grogginess/ fatigue both today and yesterday from almost no carbs.. Had a big dinner (Italian sausage + pappers) Macros: cal~950 Protein~70g Fat~75g Carbs~5g.

    Back and Biceps:

    T-bar style rows with barbell (Rope attachment - palms up):
    45x20
    90x12
    135x10
    135x10

    Bent over smith machine rows (wide grip - practically a snatch grip):
    135x12
    185x9
    225x7
    225x8 - cheated on the last couple - couldn't let TheMovement beat me

    SUPERSET:

    Seated high cable rows (extra wide grip):
    85x12
    100x10
    100x10
    100x10

    Lat pulldowns:
    140x12
    140x12
    160x11
    180x9


    Heavy standing hammers (forced):
    60x9ea
    70x6ea
    70x6ea
    70x7ea
    80x5ea

    Seated cable high curls:
    20x15
    25x15
    30x12
    30x12 drop 20x12 drop 15x20 drop 10x25

    Trade off's 21's with group: go around in circuit (75lbs on ez bar)
    2 circuits

    SUPERSET

    Meadows barbell rows (Took Breezy's advice and only used 25 plates to avoid hitting the knees):
    50x15ea
    85x12ea
    100x10ea

    Standing twist out curls:
    30x8
    30x8
    30x8
    30x8

    Lat pulldown machine (Isolation one arm - extra wide):
    85x12
    85x12
    85x13

  25. Well if a competition is what ya want lol, naw solid lift 2day bro, feel wide as a crap right now
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  26. 06-19-2013

    So today I had an appointment on the other side of town, so I ended up going to a gym I rarely get to go to - which was great. Also, I got my package from quest and NP today. Loaded up with everything I need for awhile. Might snag a couple more insider deals when I get paid Friday. I'm nervous about the price of OEProtein going up. I also will be reviewing the Quest pastabilities once I try them as well! I started the AP tonight, and Will start gut health tomorrow morning with breakfast!

    Shoulders/ Traps:

    Military db press:
    50x20
    70x13
    75x11
    80x8

    SUPERSET:

    DB side raises/Leaning forward Plate raises
    25x10 / 25x15
    25x10 / 35x10
    25x10 / 35x10
    25x10 / 35x10

    Cable upright Rows:
    50x20
    65x15
    72.5x10
    80x8

    Seated leaned back EZ bar front delt raises (palms up extra wide grip)- Delts felt like they were exploding
    35x15
    45x12
    55x10
    55x10

    Barbell high pulls:
    135x10
    135x10
    135x10

    Close grip barbell shrugs (hands 10" apart):
    225x15
    275x12
    275x12
    275x12

    DB shrugs (Finally got somewhere on shoulder day that has higher than 100's):
    100x15
    110x12
    120x10
    120x9

    Seated cable overhead flys:
    20x15
    25x12
    25x11

    Standing cable face pulls:
    35x15
    35x15
    42.5x12
    42.5x12

  27. Still killing these workouts brother!

    Yeah, the OxyELITE Protein™/AP deal is hard to pass up. I'll probably grab some more on Friday as well, if it's still being offered. I look forward to hearing what you think of AP man.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  28. Quote Originally Posted by breezy11 View Post
    Still killing these workouts brother! Yeah, the OxyElite Protein/AP deal is hard to pass up. I'll probably grab some more on Friday as well, if it's still be offered. I look forward to hearing what you think of AP man.
    Thanks Bro!Yeah, I look forward to running it. Probably going to dose pre-workout, and before dinner (post workout)

  29. 06-20-2013

    Legs/ Lower back/ Biceps

    Front squats:
    135x15
    155x12
    185x9
    205x6

    Goodmornings:
    225(from a 2" deficit)x12
    225(from a 2" deficit)x10
    275x7
    315x5 PR

    Leg press:
    568x15
    658x12
    808x11 PR
    898x9 PR (never attempted)

    SUPERSET: hip Adductor/ Abductor
    190x12 / 190x15
    190x15 / 190x15
    190x15 / 190x15


    Smith machine Hip thrusters (w/ swiss ball)(2 sec pause at max glute contraction)
    135x15
    185x10
    225x8
    275x6

    Heavy cross body hammer curls:
    60x9ea
    70x7ea
    80x5ea
    90x3ea (forced)
    100x3ea (forced - last 2 were basically full cheat... still amazing pumps though)

    Seated cable high curls:
    25x15
    25x15
    30x12
    30x12 drop 25x10 drop 20x12 drop 15x18 drop 10x23 drop 5x30

    NEW WORKOUT: "Partner 40's" - 2 full sets: like 21's or 28's with a barbell. just the 45lb bar, 2 people switching off quickly after each 10 reps (4 part circuit) - lower half of curl(10) - upper half of curl(10) - Full reps(10) - 2 sec count up/down reps (10). These were a brutal way to finish the workout.

  30. Stopping in bud. Pics look awesome to say the least. Keep at it 804 very inspiring bud :-)
    Independent
  •   

      
     

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