Heat Miser is Transcending Agedness With USPLabs/PES and NutraPlanet

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    Shoulders:

    10 mins treadmill warm-up and stretching

    One Arm Upright Cable Row Alternating R/L:
    130 x 12, 12, 12 *

    Seated Levered High Row:
    250 x 12, 12, 12 *

    Machine Lateral Delt Raise Alternating R/L:
    145 x 13, 10, 9 *

    DB Shrug Right Side Only:
    110 x 12, 10, 9 w/brop (bi lateral) - 55 x 15 *

    Arnold Press Left Side Only:
    45 x 10, 8, 35 x 8, 30 x 8 *

    Treadmill:
    20 mins low/med intensity

    * increase in weight or repetitions or both

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    Quote Originally Posted by TheUnlikelyToad View Post
    What's Policosanol used for out of curiousity?

    I have not looked into it so pardon my ignorance in advance, but a quick search resulted in this:

    Policosanol: Popular supplement doesn't reduce cholesterol

    It's also in iSatori's stim I use on occasion which I seems a little odd.
    Exactly the opposite what the Mayo Clinic says it doesn't do

    It is part of a supplement protocol for cholesterol health, including F/O, EVOO, Arjuna, oatmeal, fiber one and exercise. Very inexpensive and I challenge the report simply based on my research and anecdotal observation and that of many others.
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    Quote Originally Posted by B5150 View Post
    Exactly the opposite what the Mayo Clinic says it doesn't do

    It is part of a supplement protocol for cholesterol health, including F/O, EVOO, Arjuna, oatmeal, fiber one and exercise. Very inexpensive and I challenge the report simply based on my research and anecdotal observation and that of many others.

    Ohh-tay... nutter question.

    RYR does this as well, and I believe you were in support of a RYR-free Cycle Support... why dat?
    •   
       

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    I was in support of cost effective RYR-Free Cycle Support. I was not in support of the cost. I have requested on numerous times a quantity price break and or a kilo size. Neither has taken place. It would make a great staple product but at that price I can do much better as far as cost effectiveness.

    NAC, ALA, Arjuna, Policosanol, F/O, EVOO, oatmeal, fiber one, maybe even some niacin and an aspirin. Much cheaper and equally if not more effective.

    I always eat at least a cup of oatmeal, a cup of fiber one, 3-4 tbsp of EVOO, 4-8g of F/O, 600mg of ALA, 800-1600mg of NAC and 3 servings of sesamin.

    I recently added the Arjuna because my research has shown me that Arjuna is very effective at lowering and stabilizing BP as well as promoting HDL and reducing LDL with hepatoxic benefits too. It may very well be much better and more cost effective that Hawthorn.

    Arjuna (Terminalia arjuna Bark)

    I have continued to use the policosanol simply because I have several bottles.
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    ...I think I wasn't clear, lol.

    What's wrong with RYR that you'd opt for RYR-free version instead if it also helps with cholesterol? Cost?
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    There are studies that suggest that RYR, though beneficial for lipids, may not be so good for the liver.
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    LEGS:

    20 mins med intensity treadmill and stretching

    Seated Leg Press Machine:
    255 x 12, 270 x 12, 12

    Leg Curls:
    100 x 13, 12, 11

    Leg Extensions:
    75 x 12, 80 x 12, 85 x 12

    Calf Raise (seated leg press machine):
    285 x 15, 300 x 12, 12, 11

    Walking Lunges:
    BW x 20, 20, 16
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    Chest/Back

    10 mins treadmill warm-up and stretching

    30 Incline Smith Bench Press (left side dominant)
    190 x 10, 10, 8 w/drop - 135 x 8 *

    Pull-Ups
    BW x 8, 8, 8

    Decline Smith Bench Press (left side dominant)
    190 x 10, 9, 8 w/drop - 135 x 8 *

    Dumbbell Rows (left arm)
    110 x 8, 115 x 8, 120 x 8, 8 *

    Incline DB Press/Flys (bilatreal)
    50 x 8, 8, 7 w/drop - 30 x 8 +

    Seated Cable Rows (left side)
    120 x 10, 10, 10 *

    Cable fly/Press (left arm only)
    40 x 10, 10, 8, w/drop - 30 x 8, 20 x 8

    Lat Pull Downs (left arm)
    100 x 10, 10, 10

    Cardio:
    22 mins med intensity treadmill.

    * increase in weight or repetitions or both
    + new exercise
  9. Binging on Pure ****ing Rage
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    You really cannot beat the rise in performance here B.
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    Looking good B-man!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    Quote Originally Posted by Mulletsoldier View Post
    You really cannot beat the rise in performance here B.
    Quote Originally Posted by motiv8er View Post
    Looking good B-man!
    Thanks guys.

    Yeah, it is very impressive. I don't mean it in the sense that the numbers are so great, but rather that I continue to make such progress in predicted and planned increments.

    I am not amped or wired or overly intense when I am training. But I do get into a zone and am a man on a mission. I still experience sustained endurance. The euphoria is still there. The psychotropic effect has diminished quite a bit.

    My weight is up ~6lbs. It is becoming apparent in the way my shirts fit. It's not a bicep getting larger in circumference type of size. There is compound LBM that is being put on. My upper body mass is growing. Not to mention I'm getting some decent leg work in too.

    I am a just a bit, wetter than I would want to be. I attribute that to the creatine and quite honestly maybe a lit extra BF. I am not too worried, both are transient.

    Vascularity and pump are constants.

    I'm going to hit arms in an hour or so. See you after. Thanks again.
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    Quote Originally Posted by B5150 View Post
    Thanks guys.

    Yeah, it is very impressive. I don't mean it in the sense that the numbers are so great, but rather that I continue to make such progress in predicted and planned increments.

    I am not amped or wired or overly intense when I am training. But I do get into a zone and am a man on a mission. I still experience sustained endurance. The euphoria is still there. The psychotropic effect has diminished quite a bit.

    My weight is up ~6lbs. It is becoming apparent in the way my shirts fit. It's not a bicep getting larger in circumference type of size. There is compound LBM that is being put on. My upper body mass is growing. Not to mention I'm getting some decent leg work in too.

    I am a just a bit, wetter than I would want to be. I attribute that to the creatine and quite honestly maybe a lit extra BF. I am not too worried, both are transient.

    Vascularity and pump are constants.

    I'm going to hit arms in an hour or so. See you after. Thanks again.
    6lbs? How much of that (being honest) do you feel is LBM? I ask, because even if 4lbs are LBM, that is impressive gains for a natural product protocol, and within this limited timeframe.
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    ARMS:

    10 mins treadmill warm-up and stretching

    CGBP:
    165 x 10, 9, 8 *

    Hammer Curls (left):
    55 x 10, 10, 10

    Tricep Cable Push Down (left side assisted):
    150 x 12, 12, 10 w/drop 80 x 12, 40 x 12 *

    Preacher Machine Negatives Left Side:
    37.5 x 12, 12, 10 *

    Tricep Extension Horizontal Deck Machine (left side assisted):
    130 x 12, 135 x 12, 140 x 10 w/drop 80 x 12, 40 x 12 *

    Cable Curl Drops (left arm):+
    60 x 12, 50 x 10, 40 x 8
    60 x 8, 50 x 6, 40 x 4
    50 x 9, 40 x 5, 30 x 4

    Cardio:
    25 mins medium intensity treadmill.

    * increase in weight or repetitions or both
    + been doing these but not logging them lately

    My weight gain would probably be 3lbs of LBM. My left arm is catching up quite quickly. I have put on nearly half an inch. This is primarily tricep girth. As well my left pec and lat are filling out again.

    Additionally I have been putting in some decent work on my legs. I already have rather dense thighs and my calves are actually growing ever so slightly.

    I surely have some water weight. My obliques are the first to hold water from excess carbohydrates. Even when leaner that is where the water surplus goes. Creatine only amplifies that.

    I started out at about 195-196lbs. I pegged the scale the other day at 201lbs. It was a rest day and a surplus day to boot.

    I do notice that immediately following my day one AM workout (first of my 4 day on split) I quickly begin to drop water through urination. My face looses the puffy water I tend to hold in my jowls and any water bags under my eyes dissipate quickly.

    I am challenged to refrain from an all out feast when it comes to calories and carbohydrates. I really do not want to exceed 200lbs in total body weight. I sleep better at 185-190 and ~10% but it is hard to maintain ~10% for my endomorph phenotype. I would like to achieve as lean a 200lbs as I can and then continue to recompose myself. At this point my arms are shreaded with vascularity. I actually have a few veins displayed in my calves. They are new from recent training but age may also have something to do with it. I can see blue blood vessels in my thighs and there are still a few veins that show in my abs despite the water weight.

    I gain my water and fat in my hips/lower back/love handles first. Being 5'9" - 200lbs and a short torso endo it is a challenge to maintain that stealthy "V" shape...even at my very leanest it just ain't in my genes.
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    Yeah, during my time at 200+ I felt very consistently uncomfortable. I am slowly approaching 190 @ 8%, and my forego any further LBM gain in place of development, hardness, and shape. Rather than put on any body-straining mass, I'll simply create the illusion ala Vince Gironda.
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    Dream Theater - As I Am - Live In Budokan

    [nomedia="http://ca.youtube.com/watch?v=C7KfPIfhsRA"]YouTube - Broadcast Yourself.[/nomedia]

    Don't
    Tell me what's in
    Tell me how to write
    Don't tell me how to win
    This fight
    Isn't your life
    It isn't your right
    To take the only thing that's
    Mine

    Proven over time
    It's over your head
    Don't try to read between the
    Lines
    Are clearly defined
    Never lose sight of
    Something you believe in

    Takin' in the view from the outside
    Feeling like the underdog
    Watching through the window I'm on the outside
    Living like the underdog

    I've been trying to justify you
    In the end I will just defy you

    To those who understand, I extend my hand
    To the doubtful I demand, take me as I am
    Not under your command, I know where I stand
    I won't change to fit your plan, Take me as I am

    As I am

    Still
    Running uphill
    Swimming against the current
    I wish I weren't so
    ****ed
    Feels like I'm stuck
    Lost in a sea of mediocrity

    ''Slow down,
    You're thinking too much
    Where is your soul?''
    You cannot touch
    The way I
    Play
    Or tell me what to say
    You're in the way
    Of all that I believe in

    Takin' in the view from the outside
    Feeling like the underdog
    Watching through the window I'm on the outside
    Living like the underdog
    I've been wasting my breath on you
    Open minds will descend upon you

    To those who understand, I extend my hand
    To the doubtful I demand, take me as I am
    Not under your command, I know where I stand
    I won't change to fit your plan, take me as I am
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    Dream Theater - This Dying Soul (Live pt.1 Budokan)

    [nomedia="http://ca.youtube.com/watch?v=eWUrZB3HCNg"]YouTube - Broadcast Yourself.[/nomedia]

    Dream Theater - This Dying Soul (Live pt.2 Budokan)

    [nomedia="http://ca.youtube.com/watch?v=Aa-CLFQP8i8"]YouTube - Broadcast Yourself.[/nomedia]

    [IV. Reflections of Reality (Revisited)]

    Hello, Mirror - so glad to see you my friend, it's been a while
    Searching, Fearless - where do I begin to heal this wound of self-denial

    Face yourself man!
    Brace yourself and trace your hell back

    You've been blinded, living lie a one way cold existence all the while
    Now it's time to stare the problem right between the eyes you long lost child

    I wanna feel your body breaking
    Wanna feel your body breaking and shaking and left in the cold
    I want to heal your conscience making a change o fix this dying soul

    Born into this world a broken home
    Surrounded by love yet all alone
    Forced into a life that's split in two
    A mother and a father both pulling you

    Then you had to deal with loss and death
    Everybody thinking they know best
    Coping with this **** at such an age
    Can only fill a kid with pain and rage

    Family disease pumped through your blood
    Never had the chance you thought you could
    Running all the while with no escape
    Turning all that pain in to blame and hate

    Living on your own by twenty one
    Not a single care and having fun
    Consuming all the life in front of you
    Burning out the fuse and smoking the residue

    Possessive obsessions selfish childish games
    Vengeful resentments
    Passing all the blame
    Living out a life of decadence
    Acing without thought of consequence
    Spreading all your lies from coast to coast
    While spitting on the ones that matter most

    Running power mad with no control
    Fighting for the credit they once stole
    No one can ever tell you what to do
    Ruling other's lives while the can't stand the thought of you

    A living reflection seen from miles away
    A hopeless affliction having run astray

    I wanna feel your body breaking
    Wanna feel your body breaking and shaking and left in the cold
    I want to heal your conscience making a change o fix this dying soul

    Now that you can see all you have done
    It's time to take that step into the kingdom
    All your sins will only make you strong
    And help you break right through the prison wall

    [V. Release]

    Come to me my friend (Listen to me)
    I'll help this torture end (Help to set me free)
    Let your ego go (I can't carry this load)
    You can't go through this alone (I feel so hopeless and exposed)
    You'll find your peace of mind (Give me some direction)
    You can no longer hide (Break out of this isolation)
    Let humility (Openness, honesty)
    And become what you can be (A healing tranquility)

    Help me
    Save me
    Heal me
    I can't break out of this prison all alone

    These tormenting ghosts of yesterday
    Will vanish when exposed
    You can't hold onto your secrets
    They'll only send you back alone

    Your fearless admissions
    Will help expel your destructive obsessions
    With my help I know you can
    Be at one with God and man

    Hear me
    Believe me
    Take me
    I'm ready to break right through this prison wall

    Dedicated to Bill W. and all of his friends
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    SHOULDERS

    10 mins treadmill warm-up and stretching

    One Arm Upright Cable Row Alternating R/L:
    120 x 10, 10, 10 +

    Seated Precor High Row Machine:
    110 x 10, 100 x 10, 9, 90 x 10 w/drop 45 x10 ++

    Machine Lateral Delt Raise Alternating R/L:
    145 x 13, 150 x 10, 10 *

    DB Shrug Right Side Only:
    110 x 12, 10, 10 w/brop (bi lateral) 55 x 15, 55 x 15 *

    Arnold Press Left Side Only:
    45 x 12, 10, 35 x 10, 25 x 12

    Cardio:
    25 mins med intensity treadmill

    * increase in weight or repetitions or both
    + same exercise new angle
    ++ new exercise
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    LEGS:

    20 mins med intensity treadmill and stretching

    Seated Leg Press Machine:
    280 x 10, 300 x 11, 10, 10 *

    Leg Curls:
    110 x 12, 120 x 12, 10 *

    Leg Extensions:
    90 x 12, 95 x 12, 100 x 12

    Calf Raise (seated leg press machine):
    315 x 15, 330 x 10, 10 *

    Walking Lunges:
    N/A

    * increase in weight or repetitions or both

    Comments:
    I've really just started to push it with my legs recently. I have very thick legs and am an endo. I don't need more mass in my legs but I know the nutrient partioning that follows such intense work of such a larger body mass.

    I have been eating like crap in the evening. Well not really crap but not too good and much later in the evening than I used to be able to get away with. A couple apples dipped in probably too much peanut butter. A few binges on corn tortilla chips. A couple Skinny Cows. It is not effecting me in any adverse way in body composition. I think it is actually helpful.

    I have been experimenting with sleep stacks. I am using 25mg of temazepam, 1.5-2g of PureDopa and recently have added up to 2g of phenibut. I am getting some deeper more restorative sleep. My body thanks me by growing and recovering.

    I have noticed that 4 caps of Recreate is making my forearms, wrists, elbows and knees ache. Nothing new and nothing different in my diet and training. Two doesn't do it. Three did a little and four seems to be enough to bother me. I'll see over the next three days off if it becomes more acute.
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    Quote Originally Posted by Mulletsoldier View Post
    6lbs? How much of that (being honest) do you feel is LBM? I ask, because even if 4lbs are LBM, that is impressive gains for a natural product protocol, and within this limited timeframe.
    As of this AM I am at 201lbs and fit into my (skinny pants) 34" 550 Levis as well as I did at 188-190lbs. So anecdotally...you do the math.

    I attribute a lot to the protocol. I attribute a lot to hard work and relentless self discipline and effort.

    Thanks for the support in all aspects.
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    GREAT NEWS BRIAN! Keep it up!
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    Quote Originally Posted by B5150 View Post
    As of this AM I am at 201lbs and fit into my (skinny pants) 34" 550 Levis as well as I did at 188-190lbs. So anecdotally...you do the math.

    I attribute a lot to the protocol. I attribute a lot to hard work and relentless self discipline and effort.

    Thanks for the support in all aspects.
    NP, as always.
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    Great log B! Props to you for detail, songs and humor.
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    CHEST/BACK

    30 Incline Smith:
    190 x 10, 195 x 10, 200 x 8 w/drop 135 x 8 *

    Pull Ups:
    BW x 8, 8, 8

    Decline Smith:
    220 x 8, 6, 205 x 7 w/drop 135 x 12 #*

    DB Row (left):
    120 x 10, 125 x 10, 10 *

    Incline DB Flys:
    50 x 10, 55 x 8, 8 w/drop 35 x 6 *

    Seated cable row (left):
    120 x 10, 130 x 10, 8 *

    Cable flys:
    42.5 x 10, 8, 40 x 8 w/drop 30 x 8, 20 x 8

    Lat Pull Downs (left):
    120 x 8, 100 x 8, 8 *


    Cardio:
    20 mins medium/moderate intensity treadmill

    * increase in weight or repetitions or both
    # when switching between incline and decline I misloaded an extra 2 - 10's when reloading to 200lbs. Felt as if I had over reached and hit a wall after the second set. As you can see I added an extra 20lbs by mistake...

    Comment:
    I AM the man!
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    ARMS:

    10 mins treadmill warm-up and stretching

    CGBP:
    170 x 8, 8, 6 *

    Hammer Curls (left):
    55 x 10, 10, 10

    Tricep Cable Push Down (left side assisted):
    150 x 12, 10, 10, 10 w/drop 80 x 12, 40 x 12

    Preacher Machine Negatives Left Side:
    40 x 12, 42.5 x 10, 10 *

    Tricep Extension Horizontal Deck Machine (left side assisted):
    145 x 12, 10, 8 w/drop 80 x 12, 50 x 12 *

    Cable Curl Drops (left arm):
    N/A

    Cardio:
    20 mins medium/moderate intensity treadmill.

    * increase in weight or repetitions or both

    Comments:

    I have developed considerable bicep tendon pain and aches in both arms. I wanted to attribute it to something else other than Recreate but it is a suspect.

    I am doing no direct work to my right bicep. I am hitting it indirectly when I do pull ups and shoulder work. But I have been doing these exercises in various sequences and reps and weights for quite a long time. Never before have I had this pain.

    It is beginning to concern me. I am considering dropping the Recreate all together as it is the only new addition and the suspected culprit. I don't want it to be. I will find out if and when I drop it and report my findings.
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    SHOULDERS

    10 mins treadmill warm-up and stretching

    One Arm Upright Cable Row Alternating R/L: #
    120 x 10, 10, 10

    Seated High Row Machine: + *
    250 x 12, 12, 12

    Machine Lateral Delt Raise Alternating R/L:
    150 x 12, 11, 10 *

    DB Shrug Right Side Only:
    110 x 12, 12, 12 w/drop (bi lateral) 55 x 15, 55 x 15 *

    Arnold Press Left Side Only:
    45 x 12, 9, 35 x 10, 25 x 10

    Cardio:
    20 mins med/mod intensity treadmill


    # I think I may have found my bicep tendon culprit. Might be switching this out. The weight has gone up over time but has been static last few weeks. As soon as I started the workout I noticed the aching tendons in both arms

    + switched back to old machine. The new one was awkward.

    * increase in weight or repetitions or both

    Quote Originally Posted by B5150 View Post
    I am a just a bit, wetter than I would want to be. I attribute that to the creatine and quite honestly maybe a lit extra BF. I am not too worried, both are transient.
    I have made a conscious effort to reduce my evening intake or at least be more attentive to carbs intake. I have also reduced night binges to none. I have increased intensity on cardio to med/moderate. It is paying off. Swim shorts bagged a bit last night and the scale dipped back down to 199lbs over the last couple days. Aesthetics remain constant.
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    LEGS:

    20 mins med intensity treadmill and stretching

    Seated Leg Press Machine:
    300 x 12, 10, 10 *

    Leg Curls:
    120 x 12, 10,10 *

    Calf Raise (seated leg press machine):
    330 x 12, 10, 10 *

    Leg Extensions:
    100 x 12, 105 x 10, 10 *

    * increase in weight or repetitions or both
  27. Binging on Pure ****ing Rage
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    Have you eliminated the ReCreate B? If so, what is the effect on performance and mood?
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    No. I continue with the pre workout dose of 2 caps but eliminated the number 3 and/or 4 for now. I want it to be the exercise of choice that is causing the issue. I will also be eliminating the exercise for the next split to see if it is the culprit or just a contributor.

    Anecdotally, I seemed to have plateaued as far as the psychotropic effect has gone. It may be due to the greater amount of carbs that I have been ingesting during the day. My workout intensity remains the same if not better.

    I am considering adding the GTE again. The only issue that I noticed with the empty stomach protocol it makes me throw up. It has before and it almost did the last couple times I tried it.

    I would like to start to transition to a more concentrated effort of recomposition. I am considering doing my best to eliminate late meals so and anything after I should be sleeping so I truly have the opportunity to tap into FFA. I was considering adding some GTE and Y to the protocol and starting to be more calories conscious.

    My bodyweight is bothering my sleep. I have mild apnea and or terrible snoring episodes and it is interrupting my quality of sleep. Historically a drop in 10lbs of bodyweight is enough to remedy the matter. 200lbs used to be the threshold for increased episodes but as I am aging it is getting lower it seems.
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    CHEST/BACK

    10 mins treadmill warm-up and stretching

    30 Incline Smith:
    200 x 9, 8, 8 *

    Pull Ups:
    N/A +

    Decline Smith:
    200 x 8, 8, 6, w/drop 135 x 8 *

    Seated cable row (left):
    110 x 10, 120 x 8, 8

    Incline DB Flys:
    60 x 8, 6, 50 x 6 w/drop 30 x 8 *

    Lat Pull Downs (left):
    110 x 10, 10, 10

    * increase in weight or repetitions or both
    + both bicep tendons were in agony from the arm up

    Comments:
    I had a late start, got interrupted with an important phone call and needed to leave to an appointment. No post workout cardio. Those things set off a sequence of other things that put my workout in the bucket. Not to mention this issue with my bicep tendons needs to come to an end. I will be dropping the Recreate.
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    ARMS:

    10 mins treadmill warm-up and stretching

    CGBP:
    170 x 8, 8, 7 *

    Hammer Curls (left):
    55 x 10, 60 x 8, 8 *

    Tricep Cable Push Down (left side assisted):
    160 x 11, 10, 8 w/drop 100 x 8, 60 x 12

    Preacher Machine Negatives Left Side:
    45 x 10, 10, 10 *

    Tricep Extension Horizontal Deck Machine (left side assisted):
    150 x 10, 10, 10 w/drop 100 x 10, 70 x 12 *

    Cardio:
    20 mins medium/moderate intensity treadmill.

    * increase in weight or repetitions or both
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    SHOULDERS

    10 mins treadmill warm-up and stretching

    One Arm Cable Front Raise R/L +
    40 x 12, 12, 12

    Seated High Row Machine
    260 x 11, 11, 10 *

    Machine Lateral Delt Raise Alternating R/L:
    150 x 12, 12, 12 *

    DB Shrug Right Side Only:
    110 x 12, 12, 12 w/drop (bi lateral) 60 x 12, 60 x 12

    Smith Rack Seated Military +
    115 x 12, 120 x 12, 125 x 11 (weight calculated as if the bar was 45lb)

    Cardio:
    20 mins med/mod intensity treadmill

    * increase in weight or repetitions or both
    + new exercise

    Comments:

    No Recreate used yesterday all day and none today as well. No diminished performance. We will see how it effects my tendons. I introduced two new exercises. The anterior lateral cable raise is in place of the upright cable row. The smith rack military is replacing the Arnold DB presses. The imbalance in strength on my left side was causing me to suffer from some upper back and neck strain. The bilateral distribution of weight on the smith rack felt much better all around.

    200lbs has never felt or looked better on me. I am enjoying myself.
  32. Binging on Pure ****ing Rage
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    Reading your log is always a pleasant surprise B!
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    LEGS

    20 mins medium intensity treadmill and stretching

    Seated Cable Machine Leg Press
    300 x 12, 12, 10 *

    Bilateral Leg Curls
    120 x 12, 12, 10 *

    Calf Raises (leg press machine)
    330 x 13, 12, 12 *

    Bilateral Leg Extension
    110 x 12, 115 x 10, 11 *

    * increase in weight or repetitions or both

    Comments:
    I binge at the last few nights. What I have been doing is a couple hours after my dinner I empty stomach my PureDopa and wait a while. I get a bit sleepy and then hungry. It usually consists of apples and peanut butter. I core an apple and scoop into the chunky peanut butter jar. It's really not doing me any harm and is likely feeding my body to do the work I am. The strength is coming on pretty well and the lagging left side atrophy is all but gone. My symmetry is almost back. Not that anyone one but me noticed but I do see the marked improvement these last few months both in strength and mass.

    I have slept a good deal of this late morning early afternoon. My body needs it and I am not one to deny myself shut eye when I can get it.
  34. Binging on Pure ****ing Rage
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    Quote Originally Posted by B5150 View Post
    LEGS

    20 mins medium intensity treadmill and stretching

    Seated Cable Machine Leg Press
    300 x 12, 12, 10 *

    Bilateral Leg Curls
    120 x 12, 12, 10 *

    Calf Raises (leg press machine)
    330 x 13, 12, 12 *

    Bilateral Leg Extension
    110 x 12, 115 x 10, 11 *

    * increase in weight or repetitions or both

    Comments:
    I binge at the last few nights. What I have been doing is a couple hours after my dinner I empty stomach my PureDopa and wait a while. I get a bit sleepy and then hungry. It usually consists of apples and peanut butter. I core an apple and scoop into the chunky peanut butter jar. It's really not doing me any harm and is likely feeding my body to do the work I am. The strength is coming on pretty well and the lagging left side atrophy is all but gone. My symmetry is almost back. Not that anyone one but me noticed but I do see the marked improvement these last few months both in strength and mass.

    I have slept a good deal of this late morning early afternoon. My body needs it and I am not one to deny myself shut eye when I can get it.
    I have completely removed all Caffeine intake from my supplementation over the past two months. I've had the best workouts of my life because I'm constantly rested.

    Oh, and if apples + natural PB is binge eating, I am Sally Struthers.
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    CHEST/BACK

    10 mins treadmill warm-up and stretching

    30 Incline DB Press:
    75 x 10, 8, 8 +
    DB Rows:
    125 x 12, 12, 10 *

    Decline DB Press:
    75 x 8, 8, 7 w/drop 55 x 5 +

    Hammer Rows (left):
    135 x 12, 145 x 12, 155 x 10 +

    Incline DB Flys:
    55 x 9, 8, 6 w/drop 35 x 6

    Seated Cable Row (left):
    120 x 10, 8, 8

    * increase in weight or repetitions or both
    + new exercise into the current split

    Comments:

    Still no Recreate in this stack this morning. I did add GTE and Ephedrine.

    I introduced those new DB exercises to see where I am at. It is interesting, as I can see that my right side is still a lot strong, yet the recovery on the left is coming along real well. To think, 17 months ago I could not press 20lbs for reps. I'm pretty damned proud of myself. Better men might have given up by now.

    I have started to become more comfortable with the idea of letting the potential for some body fat not get in the way of me growing. The progressive strength increases will produce increases in LBM with only if I consume a surplus. I'm working too hard and for too long to be wasting the potential. If I need I will adjust with more cardio and shift some carbs to protein and fat to maintain a surplus.

    Faster than a speeding bullet!

    More powerful than a locomotive!

    Able to leap tall buildings at a single bound!

    Look!

    Up in the sky!

    It's a bird!

    It's a plane!

    It's Superman!

    Yes, it's Superman!

    Strange visitor from another planet who came to Earth with powers and abilities far beyond those of mortal men!

    Superman!

    Who can change the course of mighty rivers, bend steel in his bare hands, and who, disguised as Clark Kent, mild-mannered reporter for a great metropolitan newspaper, fights a never-ending battle for truth, justice, and the American way!
    YouTube - Adventures of Superman Season One Opening Credits
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    ARMS

    10 mins treadmill warm-up and stretching

    CGBP:
    170 x 9, 7, 7

    Hammer Curls (left):
    60 x 9, 9, 8 *

    Scull Crushers:
    60 x 12, 70 x 10, 8 +

    Preacher Curl Machine Negatives (left side):
    47.5 x 10, 8, 8 *

    Tricep Cable Push Down (left side assisted):
    160 x 7, 7, 7 w/drop 80 x 10, 40 x 12

    Cable Curls Drops (left):
    60, 50, 40, 30
    8, 6, 4, 4
    6, 4, 4, 4

    Cardio:
    15 mins medium/moderate intensity treadmill.

    * increase in weight or repetitions or both
    + new exercise

    Comments:

    Went out on a limb today and added in scull crushers. This is the most effective tricep exercise there is IMO. This is also the most dangerous for me in terms of reinjuring my neck. I introduced them many months back and it set me back a good long way in terms or nerve/disk aggravation. It cause increased numbness in my forefinger, pain in my brachiaradialis and a host of other problems.

    I am pleased at the weight and the stability in my neck. It is considerably more than what reinjured it months backs. I know the threshold and did not push it. This does not mean that I will not feel it tomorrow. So time will tell.

    Gosh, it seems like I have been rehabilitating for forever. I feel a good rest coming on. More important things are all around me. Not that lifting is taking me away from doing something else, but it does occupy a lot of my schedule when it comes to my waking, eating, and bedtime schedule. I am going to employ a discipline to relinquish some of my disciplines and live a little more.
  37. New Member
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    Hey, just had to pop in here and say awesome work. This log has really inspired me to get going with my own Recomp. Keep up the good work.
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    Thanks Styxx!

    I took some extra days off this week.

    I have been burning it at both ends so to speak. I am doing a lot of remodel work on my house. I work weekends, 3-12's or more, so I just work, eat and sleep, Friday, Saturday and Sunday. I usually hit it pretty good on Monday mornings and most of the rest of the weekdays thru Thursday.

    This last week I undertook some challenging remodel items. Recessed lights, undercounter lighting, ceiling fans, cable drops and some rewiring challenges. This required some extensive attic work. This means many trips up and down the ladder into an attic that can be well above 120 midday here in AZ.

    The wiring caused some challenges of comprehending switched outlets and utilizing the swithes for the recessed cans. The recessed cans provided some challenges for location because of the ceiling fans...stobe lights is not my intention.

    Did I mention it gets hot in the attic

    My USPLabs stack has me performing at an insane level of intensity. Maybe intensity is not the word. Maybe efficiency is a better word for it. I am making persistent progress week after week. This produces a tremendous sense of fulfillment which produces motivation which produces more productivity which had basically exhausted me. So after arms day I stopped training this week.

    I got some extra sleep, extra calories and some extra CNS recovery.

    This was a very good idea. By the time my weekend work schedule came along I was able to get more restful sleep which was beginning to be diminished just several days earlier. Poor quality sleep is a sign of overtraining that I usually ignore and I am glad I chose not to. I am already refreshed and anxious to get back into the gym this week coming tomorrow morning.

    The few extra days off allowed me to spend some more time focusing on those remodel items and bring most to completion. Spent some extra time with the wife and daughter. Went up to curriculum night at school. Got some extra cuddle time on the couch watching womens volleyball, womens diving and of course womens gymnastics. Overall put a little balance back into the situation.

    There's more to life than lifting. It will always be there but my little girl won't always be little. I don't know why I'm sharing this but there it is.
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    CHEST/BACK

    10 mins treadmill warm-up and stretching

    30 Incline DB Press:
    75 x 10, 10, 10 *

    DB Rows:
    125 x 12, 12, 12 *

    Decline DB Press:
    75 x 10, 9, 8 *

    Hammer Rows (left):
    160 x 10, 10, 10 *

    Flat DB Flys:
    55 x 10, 8, 6 w/drop 35 x 8 *

    Seated Cable Row (left):
    120 x 10, 10, 10 *

    * increase in weight or repetitions or both

    Cardio:
    20 mins medium/moderate intensity treadmill.

    Comments:

    Extra rest paid off well. Everything moved up again and some. My wife joined me at the gym this morning and was able to spot my left side DB Presses. It only takes a touch on my left side to just keep it stable. I was very very pleased to be pushing weight again. It was just about a year ago that I could only do 20lbs for 10 and that was difficult and painful.

    Just a few more months and I'll be old schoolin' it 5150 style

    With this added rest I had a desire to do more work but did not. I may consider doing more work on similar BP's or maybe introduce some other things from my other splits to consolidate them into less days on. Right now I do 4 consecutive days on 3 consecutive days off because of my work schedule. I'm looking into maybe putting in more work in the first two days on, taking a day off, then resuming on day 4. So the 4 days would be 2 on, 1 off, 1 on, and then the regular 3 consecutive days off. It would be more workload in each of the first two days but it would add an extra day of rest which seemed to produce an ability and a desire to do more work.

    We'll just have to see.
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    ARMS

    10 mins treadmill warm-up and stretching

    CGBP:
    175 x 9, 7, 7 *

    Hammer Curls (left):
    60 x 10, 10, 10 *

    Scull Crushers:
    70 x 11, 10, 9 *

    Preacher Curl Machine Negatives (left side):
    50 x 8, 8, 8 *

    Tricep Cable Push Down (left side assisted):
    160 x 8, 8, 8 w/drop 100 x 8, 60 x 10

    Cable Curls Drops (left):
    50, 40, 30
    Set 1 - 12, 8, 6
    Set 2 - 8, 6, 4

    Cardio:
    20 mins medium/moderate intensity treadmill.

    * increase in weight or repetitions or both
  

  
 

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