Ced's transformation to the '45King'

[cedman1]

Starting a comprehensive log to document my ongoing journey from 'CherrySour King' to '45King'. I'm starting this log 2years and 3 months into the transformation. I started with no activity level, bad health, and a personal outlook of no longer than 5 years till death. The initial starting weight was 317 pounds but due to a month of 'planning' and not working I ended the first month at 327. Current stats are 5'8" 189 pounds @ 16.4% bodyfat. Looking to take it down to as close as 9% bodyfat by my birthday on Jan 1, 2014. Hoping my final weight at that time is 168-174 pounds.

I will document my workouts, food and supplements used while surpassing my goals. Thanks for stopping in and I hope your come back to follow for more.

Also... I can be followed on twitter (cedman1) or instagram (cedman498) or just search for #BOSLIFEMODE on instagram or twitter for pics of cal burns or whatever as I go through this transformation.

 

[cedman1]

Tuesday 9-24-2013 workout.

Supps:
CTD LABS A-17 Hardcore
CTD LABS Noxivol tablets
CTD LABS Noopept
Lecheek OXY Eca

Workout:
30 min Nike Training club 476 cals
20 min Spinning Intervals 420 cals
50 min Piyo 750 cals

 

[cedman1]

Wednesday 9-25-2013. My Leg day (kinda)

30 min Stair mill HIIT

Weight circuit:
#1
10x4 Ground-Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Todays cal expenditure:
HIIT: 624 cals
Circuits: 638 cals

 

[cedman1]

9-25-2013 Wednesday Supplementation

1g Agmatine (500mg wake, 500mg before bed)
PES Alpha T-2
CTD Noxivol
CTD Noxipro Chrome
CTD A-17 Hardcore
CTD Multi-Elite Vitamin
CTD Ursopro
CTD Omegathin
LeCheek OXYEca
CTD Noopept

 

[cedman1]

9-27-2013

Yesterday's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
5x4 Power Cleans
12x4 Dumbbell Front&Side Laterals
12x4 Dumbbell Fly's
12x4 Close-grip front pulldown

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

yesterday's cal expenditure:
HIIT: 624 cals
Circuits: 618 cals

Yesterday's Supps:

1g Agmatine (500mg wake, 500mg before bed)
PES Alpha T-2
CTD Noxivol
Man Gameday
CTD A-17 Hardcore
CTD Multi-Elite Vitamin
CTD Ursopro
CTD Omegathin
LeCheek OXYEca
CTD Noopept

 

[cedman1]

9-27-2013

Rest Day (ahhhhhh)

Supps:

1g Agmatine (500mg wake, 500mg before bed)
PES Alpha T-2
CTD Multi-Elite Vitamin
CTD Ursopro
CTD Omegathin
LeCheek OXYEca
CTD Noopept

 

[cedman1]

9/29/2013

Yesterday's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x4 Ground-Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


60 Min Spinning Class


yesterday's cal expenditure:
HIIT: 539 cals
Circuits: 592 cals
Spinning: 1065 cals

Yesterday's Supps:

1g Agmatine (500mg wake, 500mg before bed)
PES Alpha T-2
CTD Noxivol
Man Gameday
CTD A-17 Hardcore
CTD Multi-Elite Vitamin
CTD Ursopro
CTD Omegathin
LeCheek OXYEca
CTD Noopept

 

[cedman1]

9-30-2013

Todays Workout:

30 min Stair mill HIIT

Weight circuit:
#1
5x4 Power Cleans
12x4 Dumbbell Front&Side Laterals
12x4 Dumbbell Fly's
12x4 Close-grip front pulldown

Today's Cal Burn:
HIIT: 508 cals
Circuits: 305 cals

Today's Supps:

1g Agmatine (500mg wake, 500mg before bed)
Ethitech Yohimbine HCI
CTD Noxivol
CTD NoxiPro
CTD A-17 Hardcore
CTD Multi-Elite Vitamin
CTD Ursopro
CTD Omegathin
LeCheek OXYEca
CTD Noopept
ON Creatine Mon

 

[cedman1]

10-1-2013

Due to travel I have a couple of days of rest. Hopefully during this rest period I'm able to allow my body a chance to recharge as I've been hitting the resistance and HIIT very hard.

Moving into my next phase more attention will be paid to my overall fitness level and will be reflected in my nutrition and exercises chosen. Thanks for stopping by I will have some numbers to post this weekend for my current stats.

 

[cedman1]

Last rest day and ready to get back to putting in some work on my speed and strength endurance. The supplementation will slightly change as I go for a recovery and balance tilt. Short term goals are to drop below or as close to a 20 minute 5k and do well on a upcoming wellness exam. The overall goal is still to lean out. The actual workout is being finalized and will be modified during the process as needed.

 

[cedman1]

10-3-2013

Todays Workout:

30 min Stair mill HIIT

Weight circuit:
#1
5x4 Power Cleans
12x4 Dumbbell Front&Side Laterals
12x4 Dumbbell Fly's
12x4 Close-grip front pulldown

#2
12x4 pull ups
24x2 back ext
24x2 ab core machine
24x2 reverse fly's

Today's Cal Burn:
HIIT: 611 cals
Circuits: 635 cals

Today's Supps:

1g Agmatine (500mg wake, 500mg before bed)
Ethitech Yohimbine HCI
Aallmax Razor 8
CTD Noxivol
CTD A-17 Hardcore
CTD Multi-Elite Vitamin
CTD Omegathin
LeCheek OXYEca
CTD Noopept
ON Creatine Mon

The workout today felt really good as I was mentally ready and the rest days were a big help. Moving forward I will be keeping my Thursday workout as I do minor modifications. My nutrition today was much better from a macro and food types standpoint. Will be doing assessment on Saturday and recording for reference.

 

[cedman1]

10-7-2013

Saturday Workout:

30 min Stair mill HIIT

Weight circuit:
#1
12x4 Free Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


60 Min Spinning Class


Saturday's cal expenditure:
HIIT: 550 cals
Circuits: 637 cals
Spinning: 1120 cals

Saturday's Supps:

Ethitec Yohimbine HCL
CTD Noxivol
VPX Friction
CTD Multi-Elite Vitamin
CTD Omegathin
LeCheek OXYEca
CTD Noopept



Todays Workout:

30 min Stair mill HIIT

Weight circuit:
#1
5x4 Power Cleans
12x4 Dumbbell Front&Side Laterals
12x4 Dumbbell Fly's
12x4 Close-grip front pulldown

Today's Cal Burn:
HIIT: 566 cals
Circuits: 486 cals

Today's Supps:

Ethitech Yohimbine HCI
CTD Noxivol
CTD Multi-Elite Vitamin
CTD Omegathin
LeCheek OXYEca
CTD Noopept
ON Creatine Mon
VPX Friction

Feeling great!! Should be able to get a full week of work in as well. Supps will be changing slightly as I move toward a performance tilt. Also will be replacing the stairs from time to time with a pair of HIIT Rope Intervals that I really love.

 

[cedman1]

10-8-2013

New supplements were added in today as well as some older ones that I have seen great results with. Todays Cardio and stretching workouts were not as expected however a great workout was still achieved. Really looking forward to tomorrow as it will be the first day with full supplementation and I'm anxious to see how my body will respond to the workout and the supplementation. Small note is that I will be increasing my cals slightly as I believe I require more now to maintain than I did previously. Will be providing further information on that as well.

Thanks for stopping through,

 

[cedman1]

10-9-2013

Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x4 Ground Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's Cal Burn:
HIIT: 547 cals
Circuits: 547 cals

Today's Supps:

Ethitech Yohimbine HCI
CTD Noxipro (orig)
CTD Noxivol powder
CTD Multi-Elite Vitamin
CTD Omegathin
CTD BCAA 3750
CTD Liver Armor
CTD Ursopro
CTD Endurapro
CTD Noopept
ON Creatine Mon
Spring Valley Vit-D

Workout went very well. I used the *NEW* Noxivol poweder and I'm very impressed. I am definetely getting stronger however my body weight is for the most part stable. My recovery time after HIIT this morning was only 10 seconds, which is awesome for me. I believe this current supplementation along with a bump up to 2570 cals per day for maintenance might have me in a sweet spot. Time will tell, as I will do a weekly assesment on Saturday of my progress for the past month. Thanks, for stopping through.

 

[cedman1]

10-10-2013

Very good workout this morning as my recovery from the HIIT portion was very minimal. I am now at a point where I'm going to up the weight on my Power cleans and see what the feedback is from my body. Also chose not to do pull-ups today as I'm going to start including rear delts once a week into the routine and Thursday seems like a great day to vary my workout a little. I have bumped up daily cals to 2600ish and did not experience a headache or hunger later in the evening. Lastly with the addition of creatine into my daily staple I have increased my water consumption to at least 15 glasses per day.


Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
5x4 Power Cleans
12x4 Front & Side Dumbbell Laterals
12x4 Dumbbell Fly Flat Bench
12x4 Close-Grip Front Lat Pull down

#2
12x4 Tricep Extension
24x2 Back Extension
24x2 Ab-core

Today's Cal Burn:
HIIT: 515 cals
Circuits: 475 cals

Today's Supps:

Pre/post-workout:
Ethitech Yohimbine HCI
Allmax Razor8 (1 scoop)
CTD Noxivol Tablets
CTD BCAA 3750
CTD Endurapro


Daily
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Ursopro
ON Creatine Mon
Spring Valley Vit-D

 

[cedman1]

10-11-2013

Much needed rest day. Using day to recharge and prepare for weekly assessment that I will have on Saturday morning. Nutrition today has been a very good mix with very little protein powder used as I was able to shop a little last evening and picked up my favorite protein snack of plain Greek yogurt and honey roasted peanuts.

I have settled on my Daily stack (foundation) going forward.

CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Ursopro
Creatine Mon
Spring Valley Vit-D

Also pushing at least 15 glasses of water a day with the creatine supplementation. This morning I was able to try a new to me supplement. I used the Muscletech Anabolic protein mix in my oatmeal. The flavor used Wild Cherry and its very tart but still quite delicious in the oatmeal. Could have been better had I used a half serving of frozen blue berries in the mix as well. Will remember the next time I'm able to have breakfast at home.

 

[cedman1]

10-13-2013

Chicago Marathon Day!! Good luck runners if you are reading this after the race

Great Leg Day workout yesterday for me and my Spinning class went very well also. I have had the benefit of having different instructors the past couple of times I have attended so the workout style has been dynamic and different, really enjoyable.

My daily supplementation was the same as previously posted my workout was:

Saturday Workout:

30 min Stair mill HIIT

Weight circuit:
#1
12x4 Free Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Rear Delt Fly's
24x2 Back Extension
24x2 Triceps
24x2 Hammer Curls


47 Min Spinning Class


Saturday's cal expenditure:
HIIT: 578 cals
Circuits: 604 cals
Spinning: 837 cals


Tried a new to me pre today call Alarm by Image, not bad. Will rotate into arsenal of pre-workouts I currently have.

Great day with my assessment, total weight 193 pounds, lean body mass of 161 pounds and fat mass of 32 pounds. Leanest I have been. I was 193 before but with a lean body mass of 157 so I'm happy and will continue to work on increasing my performance as well as leaning out at the same time. I may have some positive news on getting a official DexScan for body comp in the next few weeks. I'll provide more information as it is finalized. I've decided to go with Dexa opposed to Bodypod as its available around the corner from me.

In all my CTD Labs supplementation is beneficial as it is a little over 1 month since starting this regimen and I'm enjoying the results from my nutrition and workouts as well. Thanks for stopping and checking....

 

[cedman1]

10-14-2013

Todays workout went very well as I'm able to dial in my process and dosing with supplements better than I have previously. Weights went up and 1 rep was added with no detrimental effects to my power clean sets of the circuit. Very nice to feel that strong while being moderately winded. Workout was as follows:

Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
6x4 Power Cleans
12x4 Front & Side Dumbbell Laterals
12x4 Dumbbell Fly Flat Bench
12x4 Close-Grip Front Lat Pull down

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's Cal Burn:
HIIT: 534 cals
Circuits: 565 cals

Noticed my heart rate was not as high on the average as previous and will now be bumping up the peak steps per min from 108 to 113 and see how it goes on Wednesday. This is also my week to add/replace the stairs with my Jumprope routine matrix.

Supps were pretty consistent as before except that the Yohimbine and Creatine were provided by the pre-workout today.

Today's Supps:

Pre/post-workout:
VPX Friction (1 scoop)
CTD Noxivol powder <---- This stuff is GREAT!!!!
CTD BCAA 3750
CTD Endurapro


Daily
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Ursopro
Creatine Mon (from pre-workout 5g)
Spring Valley Vit-D

Overall, very happy with the workout today and my progress thus far. I'm still sleeping very well and I believe that has a large part to do with my strenght gains as well as my fat loss too.
Thanks for looking in, assesment in 2-3 weeks with hopefully more news on my Dexa Scan appointment for body comp, VO2 and RMR

 

[cedman1]

10-16-2013

Tuesday Workout:

Tuesday is my Nike class and PIYO class day. Both went well. In between the classes I was able to get in 21 minutes on the Spin bike doing intervals and 15 min steady state cardio. Judging from my activity level before, during and after my sessions last night I am happy with my conditioning and will keep the classes in my workout mix.


Today's Workout:

30 min HIIT Jump Rope

Weight circuit:
#1
12x4 Ground Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's Cal Burn:
HIIT: 541 cals
Circuits: 525 cals

Today's Supps:

Pre/Post Workout:
Ethitech Yohimbine HCI
CTD Noxipro (orig)
CTD Noxivol powder
CTD Endurapro
CTD BCAA 3750

Daily:
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Ursopro
CTD Noopept
Muscle Tech Anabolic Halo (Creatine Mon and BCAA)
Spring Valley Vit-D


Todays workout was awesome. Nothing skipping rope at an insane pace while wearing all black and a black skull cap that reads, "House of Pain -- IronWorks" with a huge barbell full of weights. I felt so bad ass and probably looked like a tool. Nonetheless, it felt really good skipping as I have not done that workout since my surgery back in May. I remember why I love it, the energy expenditure is very different than what you get doing Stairs. Strength is still high and fitness level is consistently getting better.

Thanks for stopping through

 

[cedman1]

10-17-2013

Rest Day. Travel.

Still maintaining supplementation. Will use the time I have over next couple days to research and find out more information on Ursolic Acid, DHEA and other items that have been on my mind. Diet over the next few days will be hit or miss as I'm traveling

Might actually be able to squeeze in a light workout with my father who admittedly would love it. Still weighing my options between a DEXA Scan or Bod post since the difference in price is not great between the two. Both programs offer BMR however I believe with the DEXA program they will give a VO2 reading as well. Also with the DEXA I get to return to see if there is improvement in my measurements from the first scan. So I'm obviously leaning towards the DEXA but not 100% certain.

 

[cedman1]

10-20-2013

Ok, I give. I'll be traveling back tomorrow and I'm supposed to rest and take care of some things but, my workout calls. I can no longer ignore it. I have missed two workouts and it feels like 50. I will be back at it tomorrow and I will try some samples I picked up from just going to different stores. Tomorrow will be my last day for this month using the CTD Labs Ursopro and I will provide my opinion and what I've felt it has added to my stack the last 1.5 months. Also will be using a different pre-workout on Monday as well as pump product just so I have a reference going forward. I have used Hemovol and Noxivol in the past and really like them both. This third product will serve as another comparison point and hopefully I'll give my thoughts on that as well.

Monday is my power clean day and will be doing HIIT Stairs along with my normal high intensity free weight circuit. Coming into the end of October the intensity of my sessions will be increasing as well.

 

[cedman1]

10-22-2013

Monday Workout:

30 min HIIT Stairmill

Weight circuit:
#1
6x4 Power Cleans
12x4 Dumbell Laterals (Front & Side)
12x4 Dumbbell Fly
12x4 Close-Grip Front Pulldown

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
Complete Nutrition Taze-3
Complete Nutrition NX6 (Pump)
Complete Nutrition CX5 (Creatine HCL)
CTD Endurapro
CTD BCAA 3750
Muscletech Anabolic Halo

Daily:
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate
CTD Noopept
ON Creatine Mon
Spring Valley Vit-D
Isatori Bio-Gro



Cals Burned:
HIIT Stairs 605
Circuits: 611

 

[cedman1]

10-22-2013

Tuesday workout: Cardio special with Piyo

Nike Training club: 572
Seated Rowing Intervals: 273
Spinning: 296
PiYo: 504

Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
Formutech Nutrition Level II
CTD Noxivol Powder
CTD Endurapro
CTD BCAA 3750


Daily:
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate
CTD Noopept
ON Creatine Mon
Spring Valley Vit-D
Isatori Bio-Gro

Great workouts the past two days. Leg day on deck for Wednesday and ready to begin a 5-7 pound drop into the low 180's. Hopefully drop takes about 2 months so its slow and controlled while minimizing muscle loss. I'm really liking the liver support I'm currently taking as well as my experience with the Ursopro. Assesment coming this friday.

 

[cedman1]

10-23-2013

Wednesday Workout:

30 min HIIT Stairmill

Weight circuit:
#1
12x4 Close Stance Free Squats
12x4 Dumbell Bench
12x4 Dumbbell Bent-Over Rows
8x4 Forward Lunges

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
CTD Labs Noxivol powder
CTD Labs Noxipro *orig*
CTD Endurapro
CTD BCAA 3750
Muscletech Anabolic Halo

Daily:
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate
CTD Noopept
Spring Valley Vit-D
Isatori Bio-Gro



Cals Burned:
HIIT Stairs 573
Circuits: 592

Nice leg day for me. Combined with the leg focus that the instructor put on the Nike Class last evening they are burning. But I'm happy with that. Bumped up my Pyruvate dosage to 6gm /day till months end. At this point I've adjusted and modified to the point where i want to stick with my core and push this configuration for the next month. More than likely I will be dropping my cals by 300/day as I move closer to my goal weight and hopefully bf%.

 

[cedman1]

10-24-2013

Thursday:

30 min HIIT Jumprope

Weight circuit:
#1
5x4 Power Cleans (1 with additional 20 pounds)
12x4 Dumbell Laterals (Front & Side)
12x4 Decline Dumbbell Fly
12x4 Close-Grip Front Pulldown

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core
24x2 Rear Delts

Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
MAN Gameday
CTD Noxivol (powder)
CTD Endurapro
CTD BCAA 3750
Muscletech Anabolic Halo

Daily:
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate
CTD Noopept
Spring Valley Vit-D
Isatori Bio-Gro



Cals Burned:
HIIT Jumprope: 579
Circuits: 569

I remembered my Jump rope this morning and I had a very good HIIT session. The plan is to repeat this on Friday but change the rest interval activity from kettle bell side bends to a different core move. I was also able to perform 1 set of the power clean exercise in the circuit using 20 additional pounds, the most I've ever done even before my surgery. Still feeling very strong and no aches and pains other than the norm which is very minor. Since Friday will be my 5th day in a row with Saturday and Sunday as my rest days this week I may be varying up my routing a little tomorrow to try some exercises or machines that I normally do not and see about possibly swapping or integrating one if I really enjoy the movement and feel.

 

[cedman1]

10-25-2013

Not a full workout today but I was able to put in some work as my next work out is next Tuesday. Standard 30 min HIIT and a light circuit to get a little blood flowing and try a couple of things I don't normally do.

30 min HIIT Jump Rope (Rest intervals: kettlebell swings and kettlebell side bends)

light circuit:
24x2 Rear Delts
24x2 Tri's
24x2 Biceps
12x2 Leg Extension
8x2 Incline Dumbell Bench ( 40% max )

Cals Burned:
HIIT Jump Rope: 645
Light circuit: 259

Really went to the gym today since I'm going to be off for a couple of days. Managed to put up my 40% max on incline 8 times for two sets and that meant I was done. Good week and nutrition after last weekends carnage of candy, popcorn and a buffet with parents.

 

[cedman1]

Back at it tomorrow with a nice cardio session on deck followed by a Pilates Yoga class. That is appropriate for this week as I plan to participate in a 5k run. Also some new supplements to me will be added into the stack for next month and I also may have found a dosing for the agmatine I have that will work in my best interest. Still following the same workout as in the previous month and I look to incorporate the rope at least once this week as well as stairs. Also have thoughts of doing a 2 mile jog on the treadmill to get a feel for rough speed estimate.

More to come, thanks for stopping through

 

[cedman1]

10-30-2013

Wednesday Workout:

20 min Treadmill run

Weight circuit:
#1
10x4 Close Stance Free Squats
10x4 Leg Press
8x4 Forward Lunges

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
VPX Friction
CTD Labs Noxivol tablets
CTD Endurapro
CTD BCAA 3750


Daily:
One A Day Mens Multi Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate



Cals Burned:
Run: 504
Circuits: 433

Nice leg day for me. Also had a great workout last evening after taking a few days off to spend with family. Ran this morning as I have a possible race this Sunday so did a 20 fun run at different speeds to get a feel how it felt on the body. Not bad and I'm happy with my cardiovascular fitness level. I am entering a phase where I now need to drop 7-10 pounds and will gear it for as much fat loss as possible.

 

[cedman1]

10-31-2013

Thursday:

30 min HIIT Stairmill

Weight circuit:
#1
6x4 Power Cleans
12x4 Dumbell Laterals (Front & Side)
12x4 Decline Dumbbell Fly
12x4 Close-Grip Front Pulldown

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Supplements:
Pre/Post Workout:
Ethitech Yohimbine HCI
CTD Noxipro (2 scoops)
CTD Noxivol (powder)
CTD Endurapro
CTD BCAA 3750

Daily:
One A Day Mens Multi Vitamin
CTD Omegathin
CTD Liver Armor
Pyruvate
NOW Vitamin D-3



Cals Burned:
HIIT Stairmill: 559
Circuits: 448

 

[cedman1]

11-1-2013

Rest Day Today and a very light day tomorrow. I will be running a 15k on Sunday as it will be my first time ever running that far. This step is all part of my assesment that will also include a full blood test panel with a Testosterone Test on the 11-6 of this month. The data returned around Thanksgiving time will be used going forward. My concentration this month will be to drop some fat. cutting cals by 250/day and planning to cycle my macro's etc. My nutrition menu will also be changing as well as some supplements will be introduced as well. Thanks for stopping in, I had a really good October from a strength and body composition point of view.

Will also post my opinions and experiences later today on a couple of products thus far, mainly CTD Ursopro and CTD Liver Armor. Quickly, I like them. More to come.

 

[cedman1]

11-3-2013

Had a good run today, but not great. I was 9 min off my hoped max time....so work continues and will be going back this month into a slight deficit on the nutrition from the maintenance level I ran with last month. Also will adjust the workout as I hope to include another compound move involving the upper body as well. Normal training begins tomorrow.

 

[cedman1]

11-5-2013

Had my typical Monday workout with my power clean circuit and a nice HIIT session on the stair mill. Calorie burn total was 1005 and my speed, read intensity, was very high. My supplements are slightly changing and I will be providing more information in the next few days. One supplement that will be staying into the stack is some form of creatine. Currently dosing at least 4g a day and will be sticking with such as I perform my next phase of a recomp.

Tonights workout was my usual cardio and bodyweight routine of Nike Training Class, Spinning Intervals and a Pilates-Yoga class. The calorie burn was very nice and starting this month I will be eating back some of my cals burned during exercise as I'm trying to avoid dropping the weight too fast and encountering loose skin issues. Goal weight will be 180-183 pounds by March 2014.

I should be able to get in another cut, clean bulk and then final cut. I believe the final body fat should be 11% or lower. Performance will increase substantially as well.

Having completed a small 1.5 month run with ursolic acid I'm anxious to see my numbers on a blood panel test being done on the 11-6.

Thanks for stopping in.

 

[cedman1]

11-7-2013

Workout:

30 min HIIT Stairmill

Weight circuit:
#1
5x4 Power Cleans
12x4 Dumbell Laterals (Front & Side)
12x4 Dumbbell Fly Decline
12x4 Close-Grip Front Pulldown

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core
24x2 Rear Fly's

Today's Supps:

Pre/post-workout:
Ethitech Yohimbine HCI
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Cals Burned:
HIIT: 560 cals
Circuits: 519 cals

 

[cedman1]

11-9-2013

Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x4 Free Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

10 Min Seated Rowing Machine Intervals
60 Min Spinning Class


yesterday's cal expenditure:
HIIT Stairs: 541 cals
Circuits: 512 cals
Rowing: 167 cals
Spinning: 770 cals

Today's Supps:

Pre/post-workout:
Ethitech Yohimbine HCI
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Excellent workout today. Spin class was an endurance course so not a lot of high heart rate items but enough to keep it interesting. Feeling very healthy and really strong. Forgot to do my assessment when leaving gym this morning so Monday will be the update day.

 

[cedman1]

11-11-2013

Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x1 Straight Leg Dead Lift - 6x3 Power Cleans
12x4 Dumbbell Fly's Flat Bench
12x4 Dumbbell Laterals
12x4 Close-Grip Front Pull-Downs

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core


Today's cal expenditure:
HIIT Stairs: 566 cals
Circuits: 498 cals

Today's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Todays workout included a set of dead lifts. First time in 5.5 months since surgery. No pain, will slowly work these back in.

 

[cedman1]

11-13-2013


Today's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x4 Ground Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's cal expenditure:
HIIT Stairs: 541 cals
Circuits: 522 cals

Today's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

 

[cedman1]

11-16-2013

Thursday's Workout:

30 min Stair mill HIIT

Weight circuit:
#1
10x2 Straight Leg Dead Lift - 6x2 Power Cleans
12x4 Dumbbell Fly's Flat Bench
12x4 Dumbbell Laterals
12x4 Close-Grip Front Pull-Downs

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's cal expenditure:
HIIT Stairs: cals
Circuits: cals

Thursday's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro

Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Todays workout was a first in about 6 months. I was able to infuse straight leg deads for two of the four compound move anchor sets.

Making very good progress in this recomp phase andy strength has really gone up quite a large amount. I attribute this to my increased fitness and my increased strength capacity as well.

 

[cedman1]

11-16-2013

This is a rest weekend and much needed as well. This current phase of my recomp/lean out is utilizing a number of supplements. The hope is to help my body maintain muscle while hopefully lowering fat. So far the visual changes that I have seen are really good as most people cannot believe my current body weight as I look to weigh less due to my current body comp. I need to actually be in the mid 180's to be my healthiest. Currently in the mid 190's. So since I'm only 5'8" my max is set to 203 and my min is currently 175. The reasoning behind these numbers is for overall health and appearance. My last visit to 175 included some loose skin since when I'm at that weight my total weight loss is greater than 150 pounds. One of the improvements is to add enough muscle so that when I drop into the 180's again loose skin is no longer an issue.

A supplement that I'm currently taking is CTD Labs Tesradex. This is on of my favorites when it comes to me recomping and or cutting some fat. Also since I'm on a large number of supps I have added the CTD Labs Liver Armor for liver support.

The goal here is to share some of my numbers with you from a recent blood panel I had on Nov. 6 of this year. The test also included a testosterone check and it was administered before I started my current natty stack. Upon completion of the stack I will get another testosterone test and see if any improvements were made.

 

[cedman1]

11-19-2013

Weekend over. I'm ready to start. Today will be a 30 minute Nike Training club class and a 30 min HIIT Spin. Possible 60 minute piyo class this evening depending on other factors.

Also received numbers back from my blood test and the numbers are an improvement over last year. I'll be sharing those as well.

 

[cedman1]

11-20-2013

Today's Workout:

27 min (100 Jump rope & 40 Kettlebell Side Bends) HIIT circuit

Weight circuit:
#1
10x4 Ground Plane Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's cal expenditure:
HIIT JumpRope Circuit: 510 cals
Circuits: 552 cals

Today's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Brought the speed cardio circuit work with the rope and kettlebell. Nice workout. Plan to do this circuit again tomorrow. Weights are still increasing and recovery was not as good as last week but very close. I gained 4 pounds over the weekend however upon weighing myself after workout was down 2 pounds. Must watch weekend nutrition, lol. Too much good food.

 

[Nooshefx]

Just caught up. This is a really good log!

 

[cedman1]

Just caught up. This is a really good log!

Thank you!!

Will be providing feedback from my blood panel this evening and I'm happy with my workout and supplements.

Now to introduce a little more carbs back into my nutrition and I believe I will be ok for the next six months.

 

[cedman1]

As promised I wanted to share my before Testosterone numbers with you. I actually tested out in the middle range at 563 total free. This will be tested in January after I finish my natty test booster supplement that I'm currently using. As for my cholesterol it is still going down which it hasn't been a problem since 2010 when I was at my heaviest 327 pounds. The total number in 2010 was 256 and this year I tested at 158. All numbers are great.

With the above being mentioned I must state that I'm really enjoying my Omegathin and Multi-Elite multi-vitamin that I'm currently taking. I honestly did not think I could get my numbers better than last year however LDL is almost down to where my HDL is currently. Never felt better and actually feel better than I ever did in my late 20's or entire 30's. I only expect the numbers to get better even though they are listed as optimal.

Lastly my resting BPM is 46-48 with my average recovery from 160-120 BPM at about 5-7 seconds. Overall pretty good.

Work will continue to improve in all areas of my fitness as well as dropping down to about 10-11% bodyfat. Current weight today is 197 at about 17% body fat. Goal is to hit 181 at about 11%. I believe that would put me in the 163-163 LBM range. So the recomp continues....

 

[Nooshefx]

What are you using to calculate your burned calories during/after training?

 

[cedman1]

What are you using to calculate your burned calories during/after training?

Timex IronMan Triathlon HRM. I choose it because it has a 10 workout memory as well as a interval timer that I can customize. Very nice.

 

[cedman1]

New Cardio sequence

11-21-2013

Thursday's Workout:

20 min Power Hills Spinning

Weight circuit:
#1
10x2 Straight Leg Dead Lift - 6x2 Power Cleans
12x4 Dumbbell Fly's Flat Bench
12x4 Dumbbell Laterals
12x4 Close-Grip Front Pull-Downs

#2
12x4 Pull-ups
24x2 Back Extension
24x2 Ab-core

Today's cal expenditure:
Power Spinning:335 cals
Circuits: 446 cals

Thursday's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro

Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Noopept
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib


Today was to be my second day of rope training however upon starting the rope broke and the handle shot off like a bullet. Luckily the girl that was working out next to me was sparred and no harm was done to anyone. Enter my old friend the stairmill and there is only one open. Well it was broken as well. So now I'm only left with the one cardio exercise that I don't enjoy but really does me good. Power Spinning for 20 minutes. Basically it came out to 20 min uphill 5 min static and 5 min progressive building. Killer on the legs and the heart. Now that it's completed I can say it was an awesome cardio session but I hated every minute of those hill climbs.

Second power clean workout where weight used was increased and stiff leg dead were intermixed. Cal burn was not as high but the work I felt on my body was awesome, lol.

 

[cedman1]

11-24-2013

Yesterday Workout

30 min Stair mill HIIT

Weight circuit:
#1
10x4 FRONT Free Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
12x1 Pull-ups
24x2 Back Extension
24x2 Ab-core


yesterday's cal expenditure:
HIIT Stairs: 483 cals
Circuits: 486 cals

Yesterday's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
CTD Liver Armor
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib


Front Squats are awesome, that is all. Back at it Monday.

 

[cedman1]

11-26-2013

Ended up using Monday as a rest day to give my arm another day of rest. Tonight's plan is 30 min Nike Training Club and 30 Intervals on Spin bike.

The move to a 40-40-20 macro split seems to be the change I needed from before. Still planning to stick with this current nutrition agenda that I'm on until January 2014. Will be adding more after the workout this evening.

 

[cedman1]

11-27-2013

Todays Workout:
30 min Stair mill HIIT

Weight circuit:
#1
10x4 FRONT Free Squats
12x4 Dumbbell Flat Bench
12x4 Single-arm Bentover Row (both arms)
8x4 Forward Runners Lunge

#2
24x2 Rear Delts
24x4 Back Extension
24x4 Ab-core
24x2 Ab Twist


Today's cal expenditure:
HIIT Stairs: 541 cals
Circuits: 489 cals

Today's Supps:

Pre/post-workout:
CTD Hypercuts
PES Shift

CTD Noxivol powder
CTD BCAA 3750
CTD Endurapro


Daily
CTD NCG
CTD Multi-Elite Vitamin
CTD Omegathin
DAA
CTD Kre- Alkalyn
ON Creatine Mon
Now Vit-D

Nightly
CTD Testradex
Now Trib

Awesome work today. Really liked being back in the gym and looking forward to the morning workout tomorrow before the national food sacrifice otherwise know as Thanksgiving Day.

 

[Nooshefx]

Your sessions look exhausting! Just killing other people's logs on here.