804's supplement and training log

[804]

Hello all,

It is finally time that I start a long-term log after being a member here on AM for the past few years. I look forward to the continuing learning and the growth of knowledge here on the site. Thanks to all who have been a part of my success thus far. I love the inspiring and friendly atmosphere found uniquely here at AM.

Current stats to follow:

 

[804]

Hey gents,

Currently running an IF protocol (feeding from 12:00pm-8:00pm). I keep track of my macros and tend to eat around 3000 calories per day. I my current goal is just a slow lean out. I have my two large meals at 12:00 and 7:00 with some small snacks mixed in there.

I am currently training 6 days/wk with a mixed training style which will be a bit more evident as I get into details in the following posts

Current Supplements: -Standard vitamins minerals
-OL EP1C unleashed (dosed 2 caps pre-workout)
-PES alphamine (doesd AM fasted, and 2 scoops pre-workout)
-PES shift (dosed AM fasted)
-PES High Volume (1-1.5 scoops preworkout)
-Athletix Ergonine (Preworkout)
-Analyzed Forskolin-95 (dosed 50mg am fasted with shift)
-Omega Burn24 (dosed with first meal at 12, and at the end of my last meal - 2 caps each)

Will be posting lots of PES select protein recipes here as well

Looking forward to the journey, everyone is welcome to follow

Will post pics this weekend

 

[TheMovement]

Now the party begins!!!

 

[jswain34]

Subbed in man

 

[kdubson14]

100mg F95 in the AM? I'll say a quick prayer for your toilet

 

[804]

The 95 extract doesn't hurt me at all man

Welcome all!

 

[NoAddedHmones]

Subbed!

Any initial thoughts on shift?

 

[Dma378]

Wow great recomp/cut stack lined up there. Subbed for fun!!

 

[804]

Subbed!

Any initial thoughts on shift?

Sorry, I think I get it in the mail today- will post an update after I take it tomorrow morning. Glad to have you brother.

Wow great recomp/cut stack lined up there. Subbed for fun!!

Glad to have you man. I'm ready for EP1C shredgainz !

 

[804]

Had a rough couple of days, ended up working a 16 yesterday and had to pull a weekend shift today. Got off only to pull up at the gym after it closed.. So I did a pretty weak at home workout. Tomorrow will be a better workout.

Just touched on some abs and did some biceps and triceps.

Anyhow, here are startup photos

 

[puccah8808]

You look great! Can't wait to see your final result!

 

[bcazo]

Subbed!!!

 

[804]

Glad to have you guys!

 

[804]

Glad to have you guys!

 

[edje007]

Subbed

 

[804]

Had a great workout after work today. Hit up the gym for about an hour.. And unfortunately the gym closed.. Or else I would still be there. My endurance was insane today.

Chest / triceps

Incline one arm db press:
75x12ea
85x10ea
85x10ea

SS decline hammer strength press / cable rope triceps press downs
180x12 / 50x15
205x8 / 50x15
205x8 / 50x15
205x8 / 50x15
208x8 / 50x15
205x8 / 50x15
205x8 / 50x15

SS seated cable low flys / barbell skull crushers
35x10 / 95x10
35x8 / 105x8
35x8 / 110x5
35x7 / 115x3

Seated sideways hammer strength cross press pause reps:
35x10
35x10
35x10
35x10

Straight bar triceps press down dropsets
50x10 drop 42.5x10 drop 35x10 drop 30x10
50x10 drop 42.5x10 drop 35x10 drop 30x10
50x10 drop 42.5x10 drop 35x10 drop 30x10

 

[TheMovement]

Endurance boosts after the few days youve had....hhmmmm

Carry on good Sir

 

[804]

Yes sir! Ready to demolish legs today

 

[804]

Ended up doing back and biceps today because I forgot the right shoes and my knee sleeves.

Endurance was on point today and at one point I saw vascularity in my delta that I've NEVER seen

SS Wide grip tbar rows / barbell curls
70x15 / 65x15
95x12 / 75x12
120x10 / 75x12
145x10 / 75x12
170x8 / 75x10
195x6 /75x10

Wide grip lat pulldown / incline db curls
195x8 / 40x8ea
195x8 / 40x7ea
205x6 / 40x7ea
206x6 / 40x8ea

Hammer strength low row pause reps / sanding cable high curls
140x12 / 60x10 drop 40x10 drop 20x15
140x10 / 70x6 drop 50x8 drop 30x10
140x10 / 70x6 drop 50x8 drop 40x10

Cable wide rows / reverse grip preacher curls
160x10 / 45x15
160x10 / 45x15
160 x10 / 45x15

10 min interval running (incline drops)

Various burnouts

 

[puccah8808]

Lots of volume!!!

Lol, I thought I was the only one who wore different shoes for different lifts!!! No wrestling shoes, fudge, it's an upper day! ??

 

[804]

Had another great but quick session today. Hit shoulders, then push mowed the lawn, and had so much energy I went for a jog after. Today was the first addition of shift and I can say I was pleasantly surprised.

Shoulders:

SS- seated side delt raise pauses / rear delt high cable rows (wide grip)
17.5x10 / 55x15
17.5x10 / 55x15
17.5x10 / 55x15
17.5x10 / 55x15

Ss- cable side delt raises (slow with pause) / face pulls
10x10 / 30x15
10x10 / 30x15
10x10 / 30x15
10x10 / 30x15

Ss- superman presses (rear delt horizontal press) / db shrug dropsets
5x12 / 70x10 drop 65x10 drop 60x10
5x12 / 70x10 drop 65x10 drop 60x10
5x12 / 70x10 drop 65x10 drop 60x10

Ss band pull aparts and ab crunch machine x 3

 

[804]

Feeling good today- excited to hit legs for sure. Going to give cambered bar front squats a go today.

My body feels like a fat-burning furnace on shift and f95 today

 

[804]

Had an awesome leg session today. Only problem (once again) was forcing myself to stop... Body is feeling leaner and tighter already as well. I will post a pic this weekend.

Threw a couple of bicep excesses in between all sets/ rest periods

Cambered bar front squats (atg pause reps)
135x15
155x10
175x8
195x5

Deadlifts:
135x5
225x5
315x5
365x3
385x2
405x1
425x1

Ss- hamstring curls / single leg extensions
4 sets each

Ss- banded hip flexor side steps / various abs
4 sets each

Burnout with box jumps and calf raises

 

[ELROCK]

Subbed!!!

 

[Dma378]

Solid sessions bro.

 

[804]

Thanks guys!

 

[804]

Had a killer chest session yesterday! Energy was unending. Full of supersets and big sweats

Really liking the shift though the morning, and the epic pre workout

Just bought TD from the Nutraplanet sale. Adding a pump at night

 

[Segansational]

Not sure how i missed this, but here I am.

 

[804]

Glad to have you brother!

 

[TheMovement]

Better not be slacking over there!

 

[804]

No way Jose! Just finished back up at ph. Just been grinding at my new private gym at work lls

 

[804]

Been slacking on the workout logs, but today I got TD epic in the mail. Will be applying in the evening after my shower post workout. Everything is going amazing. Muscle straitions are becoming more visible, and strength and endurance are amazing.

Shift is doing big things with the added forskolin.

Today's workout: chest/ shoulders

SS: HS decline chest press (pause reps) / 6ways
180x12 / 10x10
200x10 / 10x10
220x8 / 10x10
240x8 / 10x10
260x8 / 10x10
270x6 / 10x10

Ss: seated cable low fly / db lateral side raises ( pause reps ascending from 1-10 seconds increasing each rep)
30x10 / 7.5x12
30x10 / 7.5x10
30x8 / 7.5x10
30x8 / 7.5x10

Ss: hammer strength cross body ISO chest press (pause reps) / cable face pulls (pause reps)
110x10 / 30x15
110x10 / 30x15
110x10 / 30x15

Ss: one arm db ISO flat press /
Banded pull aparts
70x10ea / 20
70x10ea / 20

 

[Dma378]

Really like this workout. Had to be a killer pump going on.

 

[804]

Yes sir brother, pause reps=pumpgasm

 

[804]

Another EP1C lift today. My weight is actually up 2lbs but I look far leaner. Had another great workout today

Legs

Below parallel box squats (immediate pause just after tapping the box)
135x20
225x12
275x6
295x4

Deadlifts (volumeee)
225x10
225x10
225x10
225x10
225x10

SS: horizontal leg press machine (wide stance) / kettlebell lunges
195x10 / 50x8
195x10 / 50x8
195x10 / 50x8

SS: laying hamstring curls / ISO leg extensions
125x10 / 75x10ea
125x8 / 75x10ea
125x8 / 75x10ea

Various burnouts

 

[Segansational]

Yeah buddy.

 

[804]

Had a great back and bi session yesterday and a chest shoulder session today. Weight and endurance both up in the past two days... A lot!

 

[804]

 

[804]

No slacking going on here- just been a busy weekend. Legs Saturday and back yesterday

 

[804]

Yesterday worked out with the beast himself. A guy I work with who used to be a strongman. Currently diagnosing my chest routine and changing things for growth. Stoked. Oh and did I mention I'm loving this stack. PES shift has shreds in full effect and ep1c is flourishing with unending power and endurance

 

[Dma378]

Looking good man. Back development starting to pop!!

 

[804]

Thanks man. Quick update- hit a DL pr today! It was ep1c

 

[Segansational]

Yesterday worked out with the beast himself. A guy I work with who used to be a strongman. Currently diagnosing my chest routine and changing things for growth. Stoked. Oh and did I mention I'm loving this stack. PES shift has shreds in full effect and ep1c is flourishing with unending power and endurance

Very cool, always good to get different training perspectives.

 

[804]

Thanks guys, i had a killer shoulder workout yesterday and a forced off day today. Had a killer meal to prep for tomorrow's session!

Chipotle chicken sweet potato black bean kale quesadillas