Bolt Testifies to the Effectiveness of PES/USPLabs
- Thread starter bolt10
- Start date
bolt10
Well-known member
Ya I feel better already as I move around. Just kind of freaked me out because like you said I shouldn't have random pains at this age!
On a side note I am looking to get a nice workout belt for deadlifts and squats for when I do heavy work in the future (as the weight keeps going up). Anyone have any suggestions? Price isn't really an issue as I am looking at some pretty expensive ones already and if you see my lifting shoes you should know I'd rather spend for quality than have to repurchase later because I was stingy with my first purchase.
Spaniard
Well-known member
bolt10 said:Ya I feel better already as I move around. Just kind of freaked me out because like you said I shouldn't have random pains at this age!
On a side note I am looking to get a nice workout belt for deadlifts and squats for when I do heavy work in the future (as the weight keeps going up). Anyone have any suggestions? Price isn't really an issue as I am looking at some pretty expensive ones already and if you see my lifting shoes you should know I'd rather spend for quality than have to repurchase later because I was stingy with my first purchase.
Clear pms dude
bolt10
Well-known member
I don't even know why it was full but its cleared out now.
Workout update being typed up now as well.
bolt10
Well-known member
Oct. 5
Had a shake of 1 scoop Vanilla Cup Cake Protean + 1 scoop Strawberry UP 2.0 in 8 oz Coconut Milk and a little extra water. Was amazing.
Pre-workout: 1 serving Craze + 2 scoop Test Powder 1 hour before lift. Drank 3 scoops Protocol +.15 minutes before/while I warmed up. The Berry Lemonade Craze tasted pretty good mixed with Test Powder.
Training:
5/3/1 OHP Day
As I mentioned earlier my back was feeling "off". Spent a bunch of time this morning foam rolling and using a golf ball to try and demolish a knot in my back. Painful as hell but the foam rolling before my workout was much better. Still felt a little weird but much better as I warmed up (and as I type this now I can't even note any issue in my back at all). Definitely glad it is going away.
OHP:
Still Deloading but weight felt great today.
Assistance work:
Myo-reps as usual.
Inverted Row 22 reps + 15
Bench Press 165lbs 14 reps + 9
Triceps Extension 30lbs 14 reps + 12
DB Curl 30lbs 15 reps + 12
Also did a series of varies band raises/pull-aparts for some rear delt/rotator cuff work.
Took the Inverted Rows real easy today because I could feel that knot or whatever was going on in my back during a quick warm up on this. Actually felt better when I was done with this. Blood flow definitely helped it. Other exercises were up in weight as well. Great improvements this week and felt pretty awesome throughout the lift. Ready to blast things hard next week though.
Conditioning:
No conditioning.
Diet:
Should be roughly 3200 calories when I finish today. Bunch of CHO fat below 60g and protein at least 250g.
Supplement Notes:
Things are still kicking at full steam ahead right now. Despite deloading the main exercises I am still pushing the accessory work pretty hard and noticing improvements every time I step in the gym. Strength and workout endurance are great right now.
Had to be up at an unusual hour for myself yesterday (5:30), only got like 5-6 hours of sleep, and that threw my whole day off. Went to bed early last night and woke up refreshed and ready to go today. Usually it takes me a day or two to recover from a day where I don't get at least 7 hours of sleep, but today I feel normal. I usually need a ton of sleep or I get agitated, I am just high maintenance.
Had a shake of 1 scoop Vanilla Cup Cake Protean + 1 scoop Strawberry UP 2.0 in 8 oz Coconut Milk and a little extra water. Was amazing.
Pre-workout: 1 serving Craze + 2 scoop Test Powder 1 hour before lift. Drank 3 scoops Protocol +.15 minutes before/while I warmed up. The Berry Lemonade Craze tasted pretty good mixed with Test Powder.
Training:
5/3/1 OHP Day
As I mentioned earlier my back was feeling "off". Spent a bunch of time this morning foam rolling and using a golf ball to try and demolish a knot in my back. Painful as hell but the foam rolling before my workout was much better. Still felt a little weird but much better as I warmed up (and as I type this now I can't even note any issue in my back at all). Definitely glad it is going away.
OHP:
Still Deloading but weight felt great today.
Assistance work:
Myo-reps as usual.
Inverted Row 22 reps + 15
Bench Press 165lbs 14 reps + 9
Triceps Extension 30lbs 14 reps + 12
DB Curl 30lbs 15 reps + 12
Also did a series of varies band raises/pull-aparts for some rear delt/rotator cuff work.
Took the Inverted Rows real easy today because I could feel that knot or whatever was going on in my back during a quick warm up on this. Actually felt better when I was done with this. Blood flow definitely helped it. Other exercises were up in weight as well. Great improvements this week and felt pretty awesome throughout the lift. Ready to blast things hard next week though.
Conditioning:
No conditioning.
Diet:
Should be roughly 3200 calories when I finish today. Bunch of CHO fat below 60g and protein at least 250g.
Supplement Notes:
Things are still kicking at full steam ahead right now. Despite deloading the main exercises I am still pushing the accessory work pretty hard and noticing improvements every time I step in the gym. Strength and workout endurance are great right now.
Had to be up at an unusual hour for myself yesterday (5:30), only got like 5-6 hours of sleep, and that threw my whole day off. Went to bed early last night and woke up refreshed and ready to go today. Usually it takes me a day or two to recover from a day where I don't get at least 7 hours of sleep, but today I feel normal. I usually need a ton of sleep or I get agitated, I am just high maintenance.
Dewey99
Well-known member
Happens as you get older...
bolt10
Well-known member
AZMIDLYF
Legend
bolt10
Well-known member
Oct. 5
Pre-workout: 1.5 servings Craze + 2 scoop Test Powder 1 hour before lift. Drank 3 scoops Protocol + while warming up.
Training:
5/3/1 Deadlift Day
Deadlift:
Finally on my last deload day.
Assistance work:
5 sets of 10 at 185 for Squat and with the Ab Wheel for Ab Rollouts.
Conditioning:
5 sets of ~35yard prowler pushes with minimal rest today.
Diet:
Went to Fuddruckers for a PWO meal of a Buffalo Burger, Sweet Potato Fries, and Baked Beans. Was awesome. Also had some Chicken Parm later in the day. Twas a great day of eating.
Ended at roughly 3100 calories and ~250/350/80.
Supplement Notes:
The pump in my legs and especially my calves by the time I was done with the Prowler was bordering on obnoxious. Workout and diet haven't been much different so that is a surprise.
Strength still felt great in the gym. That back issue the other day seems to have manifested into a mean trigger spot in my upper back but no real pain like before.
DOMS are pretty high right now (the morning after). Nothing extreme, but surprising given the submaximal weights used and ease of yesterdays workout.
Looked "dry" yesterday but the scale was up 1lbs from earlier. For whatever that is worth.
Side Notes:
Was a great day watching a ton of college football. Some pretty good games and high scoring affairs. Was pleased to see Stanford play (live on the East Coast and don't get a ton of Pac-12 games on) and it was probably one of the better games of the day. Not too excited for the NFL games on today but may go to a sports bar for lunch to try and catch some of the games that won't be on locally.
Starting to think of which supplements I will plan on using in the coming months. I have quite a stash and already have my training planned out just gotta see which looks to be the best compliment to my ongoing goals and approach.
Pre-workout: 1.5 servings Craze + 2 scoop Test Powder 1 hour before lift. Drank 3 scoops Protocol + while warming up.
Training:
5/3/1 Deadlift Day
Deadlift:
Finally on my last deload day.
Assistance work:
5 sets of 10 at 185 for Squat and with the Ab Wheel for Ab Rollouts.
Conditioning:
5 sets of ~35yard prowler pushes with minimal rest today.
Diet:
Went to Fuddruckers for a PWO meal of a Buffalo Burger, Sweet Potato Fries, and Baked Beans. Was awesome. Also had some Chicken Parm later in the day. Twas a great day of eating.
Ended at roughly 3100 calories and ~250/350/80.
Supplement Notes:
The pump in my legs and especially my calves by the time I was done with the Prowler was bordering on obnoxious. Workout and diet haven't been much different so that is a surprise.
Strength still felt great in the gym. That back issue the other day seems to have manifested into a mean trigger spot in my upper back but no real pain like before.
DOMS are pretty high right now (the morning after). Nothing extreme, but surprising given the submaximal weights used and ease of yesterdays workout.
Looked "dry" yesterday but the scale was up 1lbs from earlier. For whatever that is worth.
Side Notes:
Was a great day watching a ton of college football. Some pretty good games and high scoring affairs. Was pleased to see Stanford play (live on the East Coast and don't get a ton of Pac-12 games on) and it was probably one of the better games of the day. Not too excited for the NFL games on today but may go to a sports bar for lunch to try and catch some of the games that won't be on locally.
Starting to think of which supplements I will plan on using in the coming months. I have quite a stash and already have my training planned out just gotta see which looks to be the best compliment to my ongoing goals and approach.
bolt10
Well-known member
Sorry. Not really a Stanford fan myself but some of the local talent here has been making its way over there for football.
bdcc
Legend
You guys might not know this but I was talking about Az in PM and he said his avatar is a picture of him that he took about 8 years ago, before he lost his last tooth.
CATdiesel76
Well-known member
Ya I feel better already as I move around. Just kind of freaked me out because like you said I shouldn't have random pains at this age!
On a side note I am looking to get a nice workout belt for deadlifts and squats for when I do heavy work in the future (as the weight keeps going up). Anyone have any suggestions? Price isn't really an issue as I am looking at some pretty expensive ones already and if you see my lifting shoes you should know I'd rather spend for quality than have to repurchase later because I was stingy with my first purchase.
I have been using an Inzer signle prong 10mm belt and it has held up great over the past 6 years. Elitefts.com has a new 13mm leather belt that looks really cool and I have never used a leather powerlifting style belt of that thinkness so I might check it out. Alittle skeptical because im not sure the poundages im currently pushing warrant a 13 mm belt. I prefer the prong belts to a lever because I feel it always give me a more exact fit while my stomach size fluctuates from workout to workout.
Awesome progress too man hoping to achieve similar results.
bolt10
Well-known member
Thanks. I have been looking at the Inzer 10mm Single Prong. I think that is what I am going to go with. Wasn't sure about lever or prong but have been leaning toward prong. :thumbsup:
Oct. 8
Woke up with a headache and had a real stressful day (before and after my lift). Had a lot to deal with and really zoned in and took out my aggression in my lift.
Pre-workout: 1.5 serving Craze + 2 scoop Test Powder 1 hour before lift. Drank 3 scoops Protocol 15 minutes before lift/on the way to the gym.
Training:
5/3/1 Bench Day
3 sets for warm-up.
3 sets of 5 for working sets with final set at 205.
Last set was kind of rough. The weight didn't feel "heavy" but I used a different rack for benching (shouldn't have I am too much a creature of habit) and when I tried to unrack the weight it didn't come off correctly. Should have just racked it and gone again but I was stubborn and just went for it. Hard to explain but it threw the whole set off. O well still got the required reps.
Assistance work:
As noted I was stressed so I may have been a little more reckless today than usual. Was dialed in beyond belief.
Military Press 100lbs 11 reps + 9
Lat Pulldown 150lbs 12 reps + 12
Barbell Curl 85lbs 12 reps + 9
Rope Extension Plate 16 16 reps + 15
Cable Flies Plate 10 25 reps + 10
Taking some of the weights higher really was tough. Never done this low of reps on Myo-Rep schemes before and it was tough. Total reps were down (endurance seemed much harder at higher weights) as a whole but strength levels were definitely still going up. Kept the Flies extra light and got more reps than I did the first week at this weight. Overall workout felt hard with all the nonsense I had going on but felt better after.
Conditioning:
No conditioning.
Diet:
3200 Calories. ~250/375/75
Had some awesome chili as the last meal in the day with some rice cakes. Was pretty stuffed by the end of the day but felt I needed the extra calories today.
Supplement Notes:
Was looking lean today. Noticing a nice trend with this.
Muscle fullness was at an all time high. Felt great. AB + TP is definitely hitting me nicely right now.
Sleep has been awesome. Been real "drained" by night and been going to bed earlier than usual and then waking up well before my alarm. Helps me to be very productive with no real dragging going on in the morning.
Random Notes:
If I make it through this whole week with good progression I will be impressed. Stress is at an all time high with work situations and just life in general. Hoping it doesn't take a toll on my lifts and that I can make it through this next month before switching things up. Overall nothing "bad", just a lot of possible change. I like my habits and dislike too much change unless for the better.
snagencyV2.0
Legend
i thought that only happened when you get old - like AZ?
proud habitual individual here as well..dig it.
yup, me too..
oooo love me some chili & rice cakes, nice combo..had exact same thing yesterday.
nice nice!
awesome! :hammer:
ahh - phew. something we differ on (mine has been very fitful), because....
....i was thinking either we are twins, or you been spying on my life somehow.
aranoid:hang in there buddy, keep doing what you do.
habits and routines can aid in getting us thru unexpected turbulence from time to time, gives us a calm reassurance.
CATdiesel76
Well-known member
Last set was kind of rough. The weight didn't feel "heavy" but I used a different rack for benching (shouldn't have I am too much a creature of habit) and when I tried to unrack the weight it didn't come off correctly. Should have just racked it and gone again but I was stubborn and just went for it. Hard to explain but it threw the whole set off. O well still got the required reps.
I understand completely. Same thing happens with a bad lift off. A lot of things go into benching correctly before you even lower the weight and when one of those is off, the whole lift is off. A lot of power and focus are lost when you get out of your bench groove
bolt10
Well-known member
Ya I lost some of my "support" as it made me lose tightness in the upper back, etc. Should have reracked it and got reset but I am stubborn.
CATdiesel76
Well-known member
Ya I lost some of my "support" as it made me lose tightness in the upper back, etc. Should have reracked it and got reset but I am stubborn.
Haha trust me I know the feeling. The reason I injured my shoulder in the first place was because I was stubborn. We just don't ever learn I guess
bolt10
Well-known member
hang in there buddy, keep doing what you do.
habits and routines can aid in getting us thru unexpected turbulence from time to time, gives us a calm reassurance.
Thanks Snag. A lot of transitions going on in my life as I try to get to exactly where I want. Personality types always interest me and find it interesting when you can see some of it through people's post online.
Oct. 10
Went with 1 scoop Craze + 2 scoops Test Powder and 3 scoops Protocol 15 minutes before.
Training:
5/3/1 Squat Day
3 sets of warm ups.
3 sets of 5 with final set at 275lbs.
Felt great on these today. Really interested in testing some maxes in the coming months. May be getting close to some goals.
Assistance work:
5 sets of 10 with 245 on Deadlift and Hanging Knee Raise for 5 sets of 12.
This was insane. Was hard to bang through all 5 sets. Weight wasn't "heavy" but trying to maintain that was hard today. On a side note I am beyond sore this morning from this workout.
Conditioning:
Idk why but decided to change things up a little. One 35 yard walk with the prowler, rest, then 30 yard jog with prowler, rest, 25 yard run with prowler, rest, 20 yard run with prowler, rest, and then a full sprint as fast as possible with prowler for 15 yards. Done. Wasn't too hard and went pretty quick, but I was already trashed from the deadlifts.
Diet:
3100 calories. 260/380/60
Supplement Notes:
-Things are still going strong. Great mood today and things feel much better based off how stressed I was the other day.
-Sleep is great still. I did wake up the last two days and feel a little tired in the morning but good once I get going. Could be because I am getting over 8 hours sleep so I might be oversleeping. Idc though I like sleep.
-Feel almost constantly "pumped". Of course I don't look like I am holding a workout pump but muscles feel dense and contractions feel strong when doing anything.
Want to thank USPLabs and PES for this oppurtunity so far. I have enjoyed it so much I picked up more Test Powder on my own dime. If it gets here by Monday I will just continue its use. If not I will still be using AnaBeta until the end of the month. May add in TTA and some Erase for the next 2-3 weeks until this "Cycle" of 531 is finished. Will keep everyone updated on how this will unfold. :thumbsup:
LiveToLift
Legend
Constant pump? Love that feeling. Looks like you got everything on track in here bro. Glad your extending the run.
The erase is probably a good idea at this point.
The erase is probably a good idea at this point.
bolt10
Well-known member
Thanks. Been quite the run so far.
Ya I have an opened bottle sitting around figure I might as well use it up.
bolt10
Well-known member
Oct. 12
Pre-workout: 1 serving Craze + 2 scoop Test Powder 1 hour before lift. 3 scoops Protocol +.15 minutes before/while I warmed up.
Training:
5/3/1 OHP Day
As I mentioned earlier my back was feeling "off". Spent a bunch of time this morning foam rolling and using a golf ball to try and demolish a knot in my back. Painful as hell but the foam rolling before my workout was much better. Still felt a little weird but much better as I warmed up (and as I type this now I can't even note any issue in my back at all). Definitely glad it is going away.
OHP:
3 sets Warm-up.
3 sets of 5 reps with final set at 120lbs
Assistance work:
Myo-reps:
Bentover Row w/DB 14 reps + 12
Bench Press 175lbs 12 reps + 12
Cable Pressdown w/ Rope Plate 17 11 reps + 12
Hammer Curl 35lbs 12 reps + 12
Also did some band raises/pull-aparts for some rear delt/rotator cuff work.
Changed up some of the exercises today for a new stimulus. Somehow endurance on everything was similar and got 12 myo-reps on everything.
Honestly was cramping and stuff early in the day and may have been dehydrated so workout felt "bad", but overall doesn't look like that is reflected in the numbers.
Conditioning:
No conditioning.
Diet:
3100 calories. 260/380/60
Notes:
Honestly in a big rush the last two days. Better update about supplements/overall feelings of the last two days when I get time to write up today's workout.
Pre-workout: 1 serving Craze + 2 scoop Test Powder 1 hour before lift. 3 scoops Protocol +.15 minutes before/while I warmed up.
Training:
5/3/1 OHP Day
As I mentioned earlier my back was feeling "off". Spent a bunch of time this morning foam rolling and using a golf ball to try and demolish a knot in my back. Painful as hell but the foam rolling before my workout was much better. Still felt a little weird but much better as I warmed up (and as I type this now I can't even note any issue in my back at all). Definitely glad it is going away.
OHP:
3 sets Warm-up.
3 sets of 5 reps with final set at 120lbs
Assistance work:
Myo-reps:
Bentover Row w/DB 14 reps + 12
Bench Press 175lbs 12 reps + 12
Cable Pressdown w/ Rope Plate 17 11 reps + 12
Hammer Curl 35lbs 12 reps + 12
Also did some band raises/pull-aparts for some rear delt/rotator cuff work.
Changed up some of the exercises today for a new stimulus. Somehow endurance on everything was similar and got 12 myo-reps on everything.
Honestly was cramping and stuff early in the day and may have been dehydrated so workout felt "bad", but overall doesn't look like that is reflected in the numbers.
Conditioning:
No conditioning.
Diet:
3100 calories. 260/380/60
Notes:
Honestly in a big rush the last two days. Better update about supplements/overall feelings of the last two days when I get time to write up today's workout.
bolt10
Well-known member
Ok guys sorry for the lack of updates and depth the last couple of days but life caught up to me. Friday's workout was at a different time than usual and for some reason I had some calf cramping issues. It made getting through the workout pretty hard just because I felt incredibly "off" the entire time. It didn't really mess up my lift as numbers were good, I just felt crappy the entire time.
Saturday I felt better from that weird cramping issue, but mentally felt off. Think the stress finally got to me, and was just "one" of those days were everything no matter how little seemed to go wrong. Will detail most of that workout in my typical format, but just wanted to post that after a great nights sleep today (Sunday) I feel great and hoping for no more random nonsense.
Oct. 13
Pre-workout: 1.5 servings Craze + 2 scoop Test Powder 1 hour before lift. Forgot my Protocol at home and therefore took a scoop of Compete + .5 serving Craze 15 minutes pre.
Training:
5/3/1 Deadlift Day
Deadlift:
3 warm up sets.
3 sets of 5 with final set at 295lbs.
Felt good today. Despite my weird issues going on I had no aches, pains, tightness, etc. while doing this and weight felt rather light (comparatively).
Assistance work:
5 sets of 10 at 225 for Squat and with the Ab Wheel for Ab Rollouts.
This was intense again. Work capacity to maintain 10 reps with all these 5 sets was tough. Kept rest relatively short so the pump was pretty good. Got locked out the back door of the gym when I went out for a breather in between the 3 and 4 set. Had to walk around to the front to get back in. Usually open the bay doors so this doesn't ever happen but today just went out a normal door and the wind blew it shut. Told you it was just one of those days.
Conditioning:
Same as Wednesday.
Diet:
Got chicken kabobs, rice, and bread for my post workout meal. Also had some nice teriyaki chicken and brown rice later in the day as well. Great eating day but not fully tracked.
Ended at roughly 3100 calories and ~240/400/60.
Supplement Notes:
The muscle fullness is definitely my favorite aspect right now. That and mood are really nice. Despite the issues of the last two days I still feel pretty upbeat and ready to go for anything.
Decided I will probably just end my Test Powder run this week, but keep using AnaBeta for two more weeks. Got some cool stuff lined up for the next couple of months. Will probably do a final review on this stack sometime late next week. I like to take some time to reflect on numbers, etc. and not just make an in the moment review with final results.
Saturday I felt better from that weird cramping issue, but mentally felt off. Think the stress finally got to me, and was just "one" of those days were everything no matter how little seemed to go wrong. Will detail most of that workout in my typical format, but just wanted to post that after a great nights sleep today (Sunday) I feel great and hoping for no more random nonsense.
Oct. 13
Pre-workout: 1.5 servings Craze + 2 scoop Test Powder 1 hour before lift. Forgot my Protocol at home and therefore took a scoop of Compete + .5 serving Craze 15 minutes pre.
Training:
5/3/1 Deadlift Day
Deadlift:
3 warm up sets.
3 sets of 5 with final set at 295lbs.
Felt good today. Despite my weird issues going on I had no aches, pains, tightness, etc. while doing this and weight felt rather light (comparatively).
Assistance work:
5 sets of 10 at 225 for Squat and with the Ab Wheel for Ab Rollouts.
This was intense again. Work capacity to maintain 10 reps with all these 5 sets was tough. Kept rest relatively short so the pump was pretty good. Got locked out the back door of the gym when I went out for a breather in between the 3 and 4 set. Had to walk around to the front to get back in. Usually open the bay doors so this doesn't ever happen but today just went out a normal door and the wind blew it shut. Told you it was just one of those days.
Conditioning:
Same as Wednesday.
Diet:
Got chicken kabobs, rice, and bread for my post workout meal. Also had some nice teriyaki chicken and brown rice later in the day as well. Great eating day but not fully tracked.
Ended at roughly 3100 calories and ~240/400/60.
Supplement Notes:
The muscle fullness is definitely my favorite aspect right now. That and mood are really nice. Despite the issues of the last two days I still feel pretty upbeat and ready to go for anything.
Decided I will probably just end my Test Powder run this week, but keep using AnaBeta for two more weeks. Got some cool stuff lined up for the next couple of months. Will probably do a final review on this stack sometime late next week. I like to take some time to reflect on numbers, etc. and not just make an in the moment review with final results.
bolt10
Well-known member
I just did the targeted 5. Due to the increased volume and intensity of my assistance work has me just going for prescribed reps and not "pushing" the last set.
When I do push the last set in 531 I usually leave a rep or two in the tank depending on the day, etc.
Dewey99
Well-known member
Hopefully stress is temporary and behind you. Great log on these products and will be looking forward to whatever else you have lined up.
AZMIDLYF
Legend
Ok,I just started and my last sets were pushed up into 11-12 rep range with at least 1 left in the hole. It says that it is better to start light so then you won't stall out quicker. I also have a problem with doing too much accessory work. I'm only 1 week in so I have time to figure it out.
bolt10
Well-known member
Should be getting close. Just some business decisions being made this month and trying to strike out on my own a bit more.
Ya start light and just ride the cycles as they come. I usually don't have too much time on my hands for accessory work over the summer but have more right now.
bolt10
Well-known member
Oct. 15
Pre-workout: 1.5 serving Craze 1 hour before lift. Drank 3 scoops Protocol + 1 scoop Compete 15 minutes before lift.
Training:
5/3/1 Bench Day
3 sets for warm-up.
3 sets of 3 for working sets with final set at 215.
Last set felt hard today. Could have maybe only pushed out a one or two more reps. I hate benching with the barbell and I suck at it. This pissed me off today. :rant:
Assistance work:
These "heavier" myo-reps workouts are pretty brutal.
Military Press 100lbs 11 reps + 12
Lat Pulldown 165lbs 10 reps + 12
Barbell Curl 95lbs 10 reps + 9
Rope Extension Plate 18 12 reps + 12
Cable Flies Plate 11 22 reps + 12
Moved up weight on some similar weight on others today. Was pretty crushing. The Barbell Curls were insane and I might post a vid of the activation set in a little bit if I feel motivated.
Lat pull was heavy for a light guy like me and annoyed me. The cable flies were real hard today for some reason and was just another thing on the list of heavy annoyances in the gym. If you can't tell the gym irritated me today! Not necessarily in a bad way it was just hard and I had to push through it for the most part. Left feeling pretty accomplished because of this.
Conditioning:
No conditioning.
Diet:
Aiming for 3100-3200 calories today. A little higher on the CHO and lower on the fat if all goes as planned. Had some extra CHO in the pre-workout meal and imagine the workout may have been a little more rough without them.
Supplement Notes:
Felt shockingly lean yesterday. I don't know what that was all about, but was a little more normal today so maybe my mind was playing tricks.
Sad that my Test Powder is completely empty. Have a new tub that should be here today but as noted will not be starting it for now. Definitely excited to test it out again in the future, most likely for the end of my pre-summer cut in 2013 (yes I am planning that far ahead... ).
Added Compete to my Protocol today to bump up the LCLT content due to lack of Test Powder from now on. Also, plan on starting some Alphamine for the next month in a half before what I have planned coming up near December. Hoping to recomp a little more over this next month and a half.
Sleep was great last night as well, but I am feeling a little lethargic the last week or so. Not sure if that is TP related or not but will keep a note on it over the next week or so as I continue Anabeta minus Test Powder.Weight was up a little more again today and I think the gains are going a little too quick. Been at this for awhile and adding muscle doesn't really come in heaps for me so I gotta be realistic with monthly weight gain. Don't think it is super noticeable fat gain based on pics but its whatever feel some solid muscle has been added these last 6 weeks.
Bonus Pic just for randomness:
Pre-workout: 1.5 serving Craze 1 hour before lift. Drank 3 scoops Protocol + 1 scoop Compete 15 minutes before lift.
Training:
5/3/1 Bench Day
3 sets for warm-up.
3 sets of 3 for working sets with final set at 215.
Last set felt hard today. Could have maybe only pushed out a one or two more reps. I hate benching with the barbell and I suck at it. This pissed me off today. :rant:
Assistance work:
These "heavier" myo-reps workouts are pretty brutal.
Military Press 100lbs 11 reps + 12
Lat Pulldown 165lbs 10 reps + 12
Barbell Curl 95lbs 10 reps + 9
Rope Extension Plate 18 12 reps + 12
Cable Flies Plate 11 22 reps + 12
Moved up weight on some similar weight on others today. Was pretty crushing. The Barbell Curls were insane and I might post a vid of the activation set in a little bit if I feel motivated.
Lat pull was heavy for a light guy like me and annoyed me. The cable flies were real hard today for some reason and was just another thing on the list of heavy annoyances in the gym. If you can't tell the gym irritated me today! Not necessarily in a bad way it was just hard and I had to push through it for the most part. Left feeling pretty accomplished because of this.
Conditioning:
No conditioning.
Diet:
Aiming for 3100-3200 calories today. A little higher on the CHO and lower on the fat if all goes as planned. Had some extra CHO in the pre-workout meal and imagine the workout may have been a little more rough without them.
Supplement Notes:
Felt shockingly lean yesterday. I don't know what that was all about, but was a little more normal today so maybe my mind was playing tricks.
Sad that my Test Powder is completely empty. Have a new tub that should be here today but as noted will not be starting it for now. Definitely excited to test it out again in the future, most likely for the end of my pre-summer cut in 2013 (yes I am planning that far ahead...
).Added Compete to my Protocol today to bump up the LCLT content due to lack of Test Powder from now on. Also, plan on starting some Alphamine for the next month in a half before what I have planned coming up near December. Hoping to recomp a little more over this next month and a half.
Sleep was great last night as well, but I am feeling a little lethargic the last week or so. Not sure if that is TP related or not but will keep a note on it over the next week or so as I continue Anabeta minus Test Powder.Weight was up a little more again today and I think the gains are going a little too quick. Been at this for awhile and adding muscle doesn't really come in heaps for me so I gotta be realistic with monthly weight gain. Don't think it is super noticeable fat gain based on pics but its whatever feel some solid muscle has been added these last 6 weeks.
Bonus Pic just for randomness:
Attachments
bolt10
Well-known member
Thanks man. I just showered and felt like I was looking pretty good in the mirror...seemed leaner than usual (other than how I awoke yesterday).
LiveToLift
Legend
Definitely shredded bro!
CATdiesel76
Well-known member
I think you might even have slightly less BF than before your run judging by that picture. Awesome results man hoping I achieve the same
snagencyV2.0
Legend
aye - lookin stout my friend!
i am impressed. :box:
i am impressed. :box:
bolt10
Well-known member
Thanks guy! I have to go back and look at the exact numbers (since they aren't detailed in the log) to see my actual weight gain, but I did gain weight so doubt I actually lost fat but may have minimized/not gained any hence looking leaner. Definitely feeling the same when I awoke this morning.
On a side note the level of DOMS I had from that Leg Workout Saturday is just subsiding today. Was pretty beat up after it and it was awesome. Also had a real nice meal of some "mexican" stew with brown rice last night. Was awesome stuff but a little higher in the fat level than I was aiming for but o well.
bolt10
Well-known member
Ok guys sorry about the delay. Sunday was the last day of my Test Powder but I have still been dosing AnaBeta at 6 caps per day. Taken the last several days to recenter myself and priorities (so I have been absent from more than just this board for a short duration). Feeling confident and ready for what life has coming up. Hopefully some cool things will present themselves!
With that said here is my last workout:
Oct. 17
Went with 1 scoop Craze 45 minutes pre-workout. 3 scoops Protocol + .5 scoop Alphamine + 1 scoop Compete 15 minutes pre-workout.
Training:
5/3/1 Squat Day
3 sets of warm ups.
3 sets of 3 with final set at 285lbs.
Felt pretty good here. Felt loose and rocking. No nagging pains, etc.
Assistance work:
5 sets of 10 with 245 on Deadlift and Hanging Knee Raise for 5 sets of 12.
Easier than last week but.....DANG. This was still tough. I will say the next day my DOMS was insane in the posterior chain.
Conditioning:
The Deadlifts beat me up so I just took the Prowler added more weight than last week and did 5 40yard pushes. Head was spinning before this began and conditioning isn't the major goal atm so I just grinded these out, stretched, and then hit the comic book store.
Diet:
3200 calories. 260/400/60
Supplement Notes:
-Didn't note this last time for some reason but I started Alphamine at 1 scoop in the AM. Also added an extra half a scoop pre-workout on this day. Plan to use 1-2 scoops (depending on need) over the remaining time I use AnaBeta (less than two weeks now ).
-Been pissing an insane amount lately and been having to increase water intake. This has corresponded to some up/down weight readings on the scale. Will be interesting to see the end of the week weight reading.
-Also starting to feel a little "worn". Strength hasn't really suffered much yet but things are feeling harder. A pretty intense (or I guess relaxed) deload coming after this log before shifting focus. I am trying to fight some ideas on what exactly to do for my next training rotation. Was planning on trying to drop some fat, but was not sure if 531 with bodyweight exercises for assistance (my original plan) was best for this goal. Then I started to think I am still pretty lean so maybe sticking with a more strength oriented approach might be warranted. So then thought maybe about trying some Westside...hmm. Will probably stick to my guns but prepping several approaches depending on my weight/strength/etc at the end of this month.
-On a random note one thing I have been missing lately is the idea of some sort of mentor for my training. I am still young and have TONS I can learn but I seem to be the go to guy out of my circle. Wish I had someone to yolk me up when needed and give some advice. O well..just hard fighting some of the gurus around here lately.
Edit:
Should note that when I talk about changing training programs it isn't just whimsical. I have been reading tons of Westside and more powerlifting-like program materials for several months compiling info. Just a matter of actually putting it all together when I decide what I want.
With that said here is my last workout:
Oct. 17
Went with 1 scoop Craze 45 minutes pre-workout. 3 scoops Protocol + .5 scoop Alphamine + 1 scoop Compete 15 minutes pre-workout.
Training:
5/3/1 Squat Day
3 sets of warm ups.
3 sets of 3 with final set at 285lbs.
Felt pretty good here. Felt loose and rocking. No nagging pains, etc.
Assistance work:
5 sets of 10 with 245 on Deadlift and Hanging Knee Raise for 5 sets of 12.
Easier than last week but.....DANG. This was still tough. I will say the next day my DOMS was insane in the posterior chain.
Conditioning:
The Deadlifts beat me up so I just took the Prowler added more weight than last week and did 5 40yard pushes. Head was spinning before this began and conditioning isn't the major goal atm so I just grinded these out, stretched, and then hit the comic book store.
Diet:
3200 calories. 260/400/60
Supplement Notes:
-Didn't note this last time for some reason but I started Alphamine at 1 scoop in the AM. Also added an extra half a scoop pre-workout on this day. Plan to use 1-2 scoops (depending on need) over the remaining time I use AnaBeta (less than two weeks now
).-Been pissing an insane amount lately and been having to increase water intake. This has corresponded to some up/down weight readings on the scale. Will be interesting to see the end of the week weight reading.
-Also starting to feel a little "worn". Strength hasn't really suffered much yet but things are feeling harder. A pretty intense (or I guess relaxed) deload coming after this log before shifting focus. I am trying to fight some ideas on what exactly to do for my next training rotation. Was planning on trying to drop some fat, but was not sure if 531 with bodyweight exercises for assistance (my original plan) was best for this goal. Then I started to think I am still pretty lean so maybe sticking with a more strength oriented approach might be warranted. So then thought maybe about trying some Westside...hmm. Will probably stick to my guns but prepping several approaches depending on my weight/strength/etc at the end of this month.
-On a random note one thing I have been missing lately is the idea of some sort of mentor for my training. I am still young and have TONS I can learn but I seem to be the go to guy out of my circle. Wish I had someone to yolk me up when needed and give some advice. O well..just hard fighting some of the gurus around here lately.
Edit:
Should note that when I talk about changing training programs it isn't just whimsical. I have been reading tons of Westside and more powerlifting-like program materials for several months compiling info. Just a matter of actually putting it all together when I decide what I want.
Rodja
Board Sponsor
Why'd you do deads on squat day as an assistance lift?
bolt10
Well-known member
That is what Wendler recommends in the Boring But Big 3 month challenge. Figured I'd give it a try as these last two months have been more "bodybuilding" centered than before this.
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Rodja
Board Sponsor
What's your DL max for the cycle?
One thing that I should've added last month is that Oly shoes are not ideal for low-bar squat.
bolt10
Well-known member
Numbers are based off of 345 max, 70% for the 5 sets of 10 comes out to 242 or something so I just rounded to 245.
Ya I thought about that the last couple weeks and even though I don't know if my low bar squatting is that low or if my stance is sufficiently wide enough but I have been wearing my chucks for the Squat days and Oly shoes on the 5 sets of 10 squats (those are high bar closer stance).
Celorza
Well-known member
What's the difference on high and low bar squat? The Bar position on the Back? Or how low you go?