Heat Miser is Transcending Agedness With USPLabs/PES and NutraPlanet

[Mulletsoldier]

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.

[spiderduncan]

Great log B! Props to you for detail, songs and humor.

[David Dunn]

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!

[David Dunn]

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.

[David Dunn]

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

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.

[David Dunn]

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

[Mulletsoldier]

Have you eliminated the ReCreate B? If so, what is the effect on performance and mood?

[David Dunn]

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.

[David Dunn]

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.

[David Dunn]

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

[David Dunn]

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.

[Mulletsoldier]

Reading your log is always a pleasant surprise B!

[David Dunn]

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.

[Mulletsoldier]

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.

[David Dunn]

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

[David Dunn]

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.

[Styxx]

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.

[David Dunn]

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.

[David Dunn]

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.

[David Dunn]

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