Chedapalooza's 2014 training/supp log
- 01-03-2014, 04:34 PM
I've been a member of AM for 2.5 years and for those who know me, they know my diet, training, and supplementation efforts have come a long way. I want to use this unsponsored log as a tool for myself and anyone else to follow along as I put the knowledge and advice of others to work for my own BB efforts.
I feel as though I have learned a lot over the last 2.5 years and am ready to take the next step in strength and physique and really get things rolling. This is my hobby and passion, and I'm happy to share the journey with the AM community.
I am currently on a planned off week and will be returning the gym Monday 1/6.
I will not be tracking macros. It's a personal choice and I know that diet is THE most important aspect when it comes to physique manipulation/goals/BF% etc. I will make note of it from time to time in the log, but this is more for training and supps. I do keep track of my daily intake in my head. I make every effort to get at least bodyweight x gram of protein and know it has to be more for substantial growth. I also aim for 200-300g carbs most days (one-2 days max will be lower and never below 100g) and 40-80g fat (depending on total carbs for day---more carbs/=less fat)
Currently following high carb, high protein, moderate fat. I've tried everything from no carb to low carb to high fat (always high protein) and found for my body type that high carbs (low sugar) and moderate fat works best for me. I do IF, and I train fasted with aminos and pre workouts.
As mentioned, I am currently off this week. My previous 3 months of training was 5/3/1 base with accessory work in the 8-12 rep range focusing on creating a V taper (wide back/shoulders/tiny waist). I lifted 5 days a week with mostly HIIT, some LISS and fair amount of prowler work for cardio 2-4 days a week as needed. I hit each muscle twice a week with exception of chest and legs (these grow the fastest and easiest for me).
My training for the first mont of this log will be a GVT Strength program. Rather than typical 10x10 in GVT, this program starts at 10x5 for main lifts. The progression is:
Week1: 10x5 of 10RM
Week 2: 10x4 +6-7%
So on 10x3 +3-4%
10x5 with your 10x4 weight
10x4 with your 10x3 weight
10x3 with a new, highest weight
I however will be cutting the program to 4 total weeks (due to recovery issues which I will not get into In this log) but I cannot train hard for more than 4-5 weeks without a deload or complete week off. I pushed myself very hard and struggled with anorexia at age 16-18 (I am now 25) my body cannot handle prolonged stress of weight training and cardio without a break.
So my program will be
10x5 of 10RM
10x10 for shock/variation
Assistance work will be kept to 1-3 sets of moderate reps and weight and will be used to keep balance In the physique and muscles/movements trained. I will always be pushing to add weight to assistance work.
I used the program at this time last year and saw great increase in strength in the 3-6 rep range, muscle became very full and dense, and body comp improved nicely, gaining 4 pounds and at least maintaining, if not losing slight bf%. I made a few changes from my run last year, so I'm excited to implement them and have even more success!
The full routine will be posted in another post
I achieved great results with my first ever EC run and am sad that it is coming to an end. I am tapering down from 50mg E (not reducing my caffeine Intake) and will be entirely off EC as of Jan 13. I will take a 3 week break and then start YC stack which will be part of this log. In the meanwhile, my supplementation will be geared towards strength, recovery, lean mass, and maintaining/lowering bf% while coming off EC. I hope to not add any bf, but expect some increased water weight, perhaps to soften up a bit. It's ok, it's winter in CT. But I will not be slacking training or diet so. Rebound should be kept to minimum.
Full supplements will be listed in another post
I think that about sums up the Intro. Thanks for following! Happy New Year.
- 01-03-2014, 05:29 PM
Full Training Routine for January
5 minute warmup+rotator cuff work
Barbell Overhead Press 10x5
Underhand Smith Press 3x3-5
DB Inc bench Neutral grip w/ DBs touching 2x3-5
Single arm incline db bench neutral grip 2x3-5
Floor Tricep Ext (skull crushers on floor) 10x5
Leg press calf raises 3x20
Donkey Calf raises 3x20
HIIT as determined + possible prowler work
Abs: weight overhead side bends 1-2x10-12
cable twists 1-2x10-12
5 min warmup
Hammer Grip Chin-ups 10x5
1 arm db rows- 9,6,4
1 arm bent over lateral raises 2x8-10
BB Shrugs 2x8-10
Superset with BTB BB shrugs 2x8-10
DB Shrugs 2x12-15
BB Curls 10x5
Hammer Curls/Pinwheel Curls 9,6,4
Forearm wrist curls with db's
Abs: Rope cable crunches superset with leg raises 2x10-12 + pulse reps (drop set final set of cable crunches)
Wednesday *legs will use 5x5 instead of 10x5 bc they grow too fast In comparison to rest of body. Looking for strength gains only here*
5 min warmup + Light high rep Single leg curls to get blood flow to hams/knees
Deads 5x5 (pyramid)
Squats 5x5 (pyramid)
Leg curls 2x10-12
Leg extension 2x10-12
Sumo DB Squats elevated on benches 3x5
Straight leg deads 3x5
GH Raise 3x5
Lunges w DB's 3x5 each leg
Seated calf raises 3x15-20 heavy
Standing calf raises on hack squat machine (front squat position) 2-3x10-20 light
LISS Cardio incline walking 30 minutes No Abs
5 min warmup
Incline BB Bench 5x5 (GVT progression)
BB upright rows 1-2 warmups, 9,6,4
1 arm db lateral raises 2x8-10 heavy
Standing db laterals 2x10-12 lighter
French Press 1-2 warmups, 9,6,4
OH DB/rope extension 2x8-10
Straight bar Pushdowns 2x8-10
HIIT as determined
Abs: hanging leg raise superset with decline crunches 2x10-15 triset with DB Goblet Weighted carries 2 trips of 60 yards
Bent over stick twists 2x20-25 each side
BB rows 10x5
Wide grip pull-ups 2x max reps
Wide grip lat pulls 9,6,4
DB pullovers 12,10,8
Straight arm lat pulls 9,6,4
Underhand grip lat pulls 9,6,4
Incline DB curls 12,10,8
Concentration Curls1-2 x 8-10 + drop set
BB Forearm work (reverse curls, wrist curls)
HIIT +/ prowler optional
Bodyweight ab circuit upon rising / off
Bodyweight abs if not done Saturday + option to do Mondays HIIT cardio session / off
01-03-2014, 05:46 PM
Full Supplementation List for January
Tapering EC (finish 1/12/14)
Goal is Lean Bulk+Strength Gains
White Flood Reborn
2 scoops Amino IV+1g taurine powder (taken separate from white flood)
1 scoop Recoverpro
1 scoop MAN PF3
2g Taurine Powder
Erase 3 caps spread out (weeks 5- 8 )
Powerfull 2 caps at bed
AS Forskolin95 50mg AM/Pre workout, 50mg with second dose of Thermo
Original Finaflex Pro XT Thermo- 1 cap am/1 afternoon
Priime 69 protocol
AS agmatine 1 cap 30 min prior to meals
Evomuse Defuse 4 caps 30 min prior to two large meals (IF protocol- I only eat 2-3 times daily)
MAN REM PM 1 cap at bed
SNS RK500 1 cap pre workout, 1 cap 30 min prior to meals
Anabolic Pump 1 cap pre workout, 1 cap 30 min prior to meals (off days I use pre workout dose prior to bed)
Magnesium Citrate 200mg at bed
2g Jarrow Fish oil daily
1500mg Vit C daily (3 doses of 500)
SNS ALCAR500 1 cap pre workout, 1 cap with meals
Epharm Joint Force as needed for shoulder and knee
D3 4000iu daily
Vitamin World Men's Sport Multi
Sam E 200mg daily
L tyrosine 500mg twice daily
PES Select Protein as needed
2g Taurine Powder with last meal of day
1 quest bar daily
01-03-2014, 05:49 PM
Reserved for Starting pics and measurements
January 3, 2014
Weight 170.5 empty stomach
Arms (bicep peak): 12"unflexed, 14.5" flexed
Brachials peak: 11"unflexed, 12" flexed
Chest(around mid of pec) 40"unflexed, 42" flexed
Waist at hips: 33.5" at belly button 33"
Quads/hams: 24.5" unflexed, 25" flexed
Calves: 15" unflexed, 15.5" flexed
Will get better back pics for progress when I can have my gf take them but wanted to get these up before I get back in the gym tomorrow.
01-03-2014, 11:29 PM
First.... Always enjoy following your logs - so detailed.
Visit our website at finaflex.com
01-04-2014, 04:30 PM
01-04-2014, 04:34 PM
Really enjoying the defuse. Been using it since New Year's Eve. I found that even half a dose (2 caps) is beneficial for partial inhibition of fat gain pathways. Dsade confirmed this as well. Defuse is a very versatile product in terms of dosing and usage. Inside of bottle smells good too hah.
Off day from prime. Can't wait to get the 9 caps going Monday.
Currently at 37.5mg E, will be tapering down to 25mg on Monday and hold that for a week before cutting it to 12.5 for two days then completely off. Gonnna enjoy the last two days of my off week watching some football and havin some drinks w friends. Will dose defuse prior to drinking.
01-04-2014, 05:23 PM
ya Cam always has a very methodical approach to his supps / workouts.
Visit our website at finaflex.com
01-04-2014, 11:26 PM
01-05-2014, 11:10 AM
01-05-2014, 11:29 AM
01-05-2014, 02:56 PM
1) mixes super easy in water
2) tastes AMAZING, I can't wait to put it in Greek yogurt and make pancakes with it
3) I chugged all of the shake after tasting it (used 10 ounces) and did not get full or bloated like I do with other protein powders. Usually I get upper abdomen distention if I chug a protein shake... Simply isn't there right now and it's been about 10 minutes.
Glad I have another tub coming from the latest insider bc I'm gonna plow through this stuff.
01-05-2014, 03:43 PM
01-05-2014, 04:02 PM
01-05-2014, 04:10 PM
Very specific and wish you the best in the pursuit of your goals...I'm in!
Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295
01-05-2014, 04:59 PM
Doing a refeed today so I am nice and fueled up for tomorrow, my appetite has been kinda low since wed. Which was the middle of my off week so the craving for calories definitely dropped. I always train fasted so even off day nutrition is important so as to be ready for the next workout.
I've noticed with lowering my ephedrine dose, though, that I am hungrier throughout the day.. But once I start eating, I get full quickly. Tomorrow dropping to just 25mgE pre workout / am.
01-05-2014, 05:00 PM
01-05-2014, 05:14 PM
01-05-2014, 05:22 PM
I must say libido is quite elevated over the last 2-3 days. I started 100mg forskolin95 on New Year's Eve day. So 6 days in and is very high.. It was noticeably elevated on the 3rd day. Alongside powerfull and prime, I'm likin it.
01-05-2014, 08:33 PM
01-05-2014, 10:43 PM
01-05-2014, 10:59 PM
01-05-2014, 11:30 PM
1.5 scoops select protein
1/3 cup stevia
1/3 cup oats
I put a little cinnamon, wheat bran, and unsweetened cocoa powder in as well
Also a couple pieces Banana I was munching on lol
4 egg whites
Half cup Greek yogurt fat free plain
Combine wet and dry to make a thick batter
Bake at 350 for 25-30 minutes.
Let cool for about 20 mins so it hardens up u can cut/shape into bars or whatever u want.
01-05-2014, 11:36 PM
Im dojng my best to figure out The weight I'm gonna use for the 10 sets of 5 tomorrow on overhead press and floor crushers. I'm thinking 160lbs for OHP and 70 lbs for crushers.
If they turn out to be too light by set 7ish I will up the weight. And adjust accordingly for the 10x4. Unfortunately it's tough to know where to start after doing 5/3/1 for a few months. Ten sets seems like madness for one exercise ha. But it will be a welcomed changed
01-05-2014, 11:37 PM
Nothing like D3!!!
Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295
01-06-2014, 05:00 PM
took my amino iv+taurine at 3:15. waiting for the taurine to absorb a bit (about an hour) and the. Will take white flood reborn and head to the gym.
I have lemonade white flood reborn. I've been using it during my off week to keep beta alanine saturation up. The taste isn't bad by any means, but it isn't something I will miss or look forward to. Amino iv I love.
Post workout mix is 2g taurine, 1 scoop recover pro, 1 scoop PF3. Followed by a large meal to break my fast.
3 caps of prime pre work out with amino iv. 500mg alcar added to white flood.
01-06-2014, 10:11 PM
First day back was good. A little disoriented as my gym rearranged some stuff and it was packed with resolutioners. Got my workout in with relatively little interruptions or distractions
Started with some rotator cuff warmup and strengthening then on to the lift. All rest is 30 seconds to a minute unless noted
Overhead BB press- 8 sets of 5, 9th set only got 4, 10th set only got 3 @160lbs with 1:30 rest between sets. Next week will be 10 sets of 4 at 170lbs
Underhand smith bench- 135x5, 155x 5, 5
I hated these, felt little to no chest activation and it really felt nasty on my wrists. I did dumbells with this a couple times and will go back to them next week instead of this lift.
Neutral grip incline db bench (DBS touching together)- 60x1 (too heavy and failed on 2nd) directly into 50x4, 50x5
Single arm incline db bench neutral grip- 55x3, 3
Floor skull crushers- 10 sets of 5 @70lbs
1:15 rest between sets. Next week 10 sets of 4 at 80lbs
After this I went and did 5 minutes of running at 2.5 incline 7.5mph to warm up
Then I did 5 sets of tabata sprints. (20 seconds on/ 10 off to the sides of treadmill) each set is 1 minute.
2.5 incline at 11, 10.5mph, got first two fine.. had to take extended breaks for last 3 @ 10.3, 10, 10mph
2.5inc 11mph 30on
Was really sucking wind and obviously was going to fast. These were brutal.
Then I went and dragged the prowler with a waist harness 315lbs for 2 trips of 40 yards (1 pulling forward, 1 back pedaling. Same thing again for 365lbs. 4 total trips of 40 yards.
Then I did
Hypers: bw+25lbs x 12, 12 drop set 5 just bodyweight
Leg press calves: 8 plates x 25, 10 plates x 20
Donkey calves : 6 plates x 20, 26
Then ab work to finish. Total gym time was 2 hours... The sets of ten took 15-20 minutes each+waiting for certain equipment, so.. Coulda been/ usually is less.
01-06-2014, 10:12 PM
My energy level definitely took a hit having dropped to just 25mg ephedrine today. I'm gonna miss this stuff.
01-06-2014, 10:16 PM
01-06-2014, 10:28 PM
I am gonna do the YC stack tho in about a month to keep things as clean as possible
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