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Fumoney - Recompadrol/AAV2 Log + 3 add ons (Sponsored by EBF Inc)

wasme said:
I had surgery on the disc between L4/L5... so feeling that pain FU, rest u.

My lower numbers on Squat and Deads are partly fear of wrecking my back again.
Click to expand...

Thanks wasme.

I haven't done squats and deads for ages.

I only started doing deads again this year. Numbers went up very fast and I probably got over confident. Looking for some variation, I tried rack pulls yesterday which I know nothing about other than reading about it and seeing YouTube videos. Using about 40% of dead max weight I thought I would be OK. Dead wrong. Ha.

Definitely lesson learned.
 
I have yet to try rack pulls... And I seem to twitch my back every time I attempt front squats (if I try to put a decent amount of weight on the bar).
 
fumoney said:
Thanks wasme.

I haven't done squats and deads for ages.

I only started doing deads again this year. Numbers went up very fast and I probably got over confident. Looking for some variation, I tried rack pulls yesterday which I know nothing about other than reading about it and seeing YouTube videos. Using about 40% of dead max weight I thought I would be OK. Dead wrong. Ha.

Definitely lesson learned.
Click to expand...

wasme said:
I have yet to try rack pulls... And I seem to twitch my back every time I attempt front squats (if I try to put a decent amount of weight on the bar).
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If I'm not mistaken, rack pulls should be utilized with more than ur max dead, since It is a lesser range of motion, it should be easier to move more weight. I tried rack pulls and was indifferent to them... IMO if in going to be picking something up and putting it down, it's gonna be a full ROM lol but they definitely have their place, especially if you are injured OR if u want to avoid using your legs a lot
 
I agree with Cheda, even with some lighter weight (to not strain lower back) and just higher reps, full range deads wear you right out.
 
Dedication, strength, intensity, Freak of Nature, the list could go on about fufu. Awesome lifts my friend and my goodness the food shots are making me drool!!
 
chedapalooza said:
If I'm not mistaken, rack pulls should be utilized with more than ur max dead, since It is a lesser range of motion, it should be easier to move more weight. I tried rack pulls and was indifferent to them... IMO if in going to be picking something up and putting it down, it's gonna be a full ROM lol but they definitely have their place, especially if you are injured OR if u want to avoid using your legs a lot
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True true. For me, difference I think was that I usually do deads first on deadlift only days when I have not spent any energy yet. For Rack pulls, I was doing them at the end after I have finished all heavy rowing movement. More of a finisher move for the upper back. I think because it is a partial movement, I wasn't as careful and apt to cheat more thus causing injury.
 
wasme said:
I agree with Cheda, even with some lighter weight (to not strain lower back) and just higher reps, full range deads wear you right out.
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Agreed. That's why I started them again this year. After doing deads, you feel like you absolutely destroyed your body. Love that feeling. Then you move on to other exercises. To me, similar to 20 rep squat concept.
 
packers6211 said:
Dedication, strength, intensity, Freak of Nature, the list could go on about fufu. Awesome lifts my friend and my goodness the food shots are making me drool!!
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Thank you sir !!!
Starting to see some changes in the mirror also. Looks like this higher calorie concept is working out as more of a recomp. This remains to be seen. I will be OK with this as long as waist gets smaller.
 
2/10 Day 3

Schedule

1:00- 1 Vanillean, 2 Recompadrol
1:30- meal 1
2:15- 2 AAV2, 1 Forskolin, 2 Agmatine
2:45- lift/ cardio
4:15- 1 Forskolin, 1 Agmatine, 3 Recompadrol
4:20- whey shake
6:00- 1 Vanillean, 2 Recompadrol
6:30- meal 2
7:40- 2 AAV2
10:00- whey shake
10:30- Vanillean

Food

2,470 calories (P260/ c131/ f88 )
Invalid Link Removed

Workout

Cardio 660 calories (40 minutes)
Various light weight lifts

Comments

Sorry, no pictures today. I was preoccupied with my back all day. I could not fully function really until noon and everything was in slow motion. Weird thing was that after several more back spasms this morning, my back seemed to have worked itself out. I am still very wary of hurting it again so I have been treading carefully.

Appetite was pretty much crushed. Did not hit
my total target. Macros were OK percentage wise. Just not enough of them.

Macadamia oil in my shake seems to be helping out with my calorie intake and doesn't taste bad at all.

Light cardio at the gym and light lifting to test out my back. Today was going to be either a rest day or cardio only day so I do not feel like I missed anything.

Mirror seems to be telling me that my muscles are starting to fill out again. Feel decent enough and good momentum going into another work week.

Shoulders tomorrow to let my back rest up another day. Leg day later in the week is going to be challenging. Also looking to tone down my cardio little bit from 60 min to 40 min so I am not negatively affecting my body with stress.
 
Rack pulls help with the hip thrust and stabilization at the peak of the hip ext.

-Chris
EBF Rep
Mobile App
 
Correct.
When pulling over 200kg DL, I work on racks because I can't lockout at that weight just yet

-Chris
EBF Rep
Mobile App
 
runner_79 said:
Correct.
When pulling over 200kg DL, I work on racks because I can't lockout at that weight just yet

-Chris
EBF Rep
Mobile App
Click to expand...

What do you think of it as a finisher move for upper back as a last exercise ?
 
As in trap area or upper thoracic and lats?

-Chris
EBF Rep
Mobile App
 
Bring the weight up and then squeeze the upper back while leaning back slightly on top of the movement.
 
Rear DB delt rows
SS
Face pulls
SS
Band resisted behind neck pull aparts.
Try that and let me know

-Chris
EBF Rep
Mobile App
 
runner_79 said:
Rear DB delt rows
SS
Face pulls
SS
Band resisted behind neck pull aparts.
Try that and let me know

-Chris
EBF Rep
Mobile App
Click to expand...

Actually I do seated rows to high chest before this. The idea is that since my arms and back are so trashed at this point...I am using a whole body movement to get additional contraction out of trap and upper back area as a sort of a finisher.
 
Up to you. I just gave more isolated movements for you.

Whatever you do now works for you. Keep going bro

-Chris
EBF Rep
Mobile App
 
runner_79 said:
Up to you. I just gave more isolated movements for you.

Whatever you do now works for you. Keep going bro

-Chris
EBF Rep
Mobile App
Click to expand...

Appreciate the help Chris !!!
 
I find facepulls extremely effective... Although funny enough, the other day I almost knocked my teeth out - pulled a bit hard and the metal part on the rope just kissed my front teeth... Guess I got a little over zelous lol
 
EBF Inc said:
Fu

I notice your only using 4 caps aav2.

6 a day britger
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Zach,

I am only using them after meals. If I eat 2 meals in a day, what should I do with the remaining 2 ?

Take them with whey shake ?

Take them before going to bed ?

Or up it to 3 after meals ?


Thanks.
 
wasme said:
I find facepulls extremely effective... Although funny enough, the other day I almost knocked my teeth out - pulled a bit hard and the metal part on the rope just kissed my front teeth... Guess I got a little over zelous lol
Click to expand...

I like them, but I am not using them this time around. I have seated row to upper chest already.

Rack pulls was meant to be a finisher only. It was an add in. After the heavy rowing and drop sets, I feel like the upper back has gotten sufficient work. I am using the pull for final bit of contraction using pretty much my whole upper body, again as a finisher.

My workout routine does not call for a lot of isolation work. That will come much later. I do compound work with pyramid to incorporate more muscle fibers. When I get to a certain point, I will try to shape and sculpt using isolation work.

Just my thing.....
 
Actually makes alot of sense. I should actually follow the protocol you use and worry about shaping, etc after reducing more bodyfat.
 
wasme said:
Actually makes alot of sense. I should actually follow the protocol you use and worry about shaping, etc after reducing more bodyfat.
Click to expand...

Yeah.....everybody is different. It may or may not be your thing. But it's fun to switch things around once in a while.
 
chedapalooza said:
Rear delt flyes superset with facepulls is legit... Can only imagining adding the band pull aparts.. Damn
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You guys and your face pulls......hahaha.
If I feel lean enough, I will add it towards the end.
 
....did someone say face pulls????

I am going to try the crazy 8's from Breezy's log tomorrow... that'll hurt!
 
wasme said:
....did someone say face pulls????

I am going to try the crazy 8's from Breezy's log tomorrow... that'll hurt!
Click to expand...

Go get some wasme !!!
 
fumoney said:
Zach,

I am only using them after meals. If I eat 2 meals in a day, what should I do with the remaining 2 ?

Take them with whey shake ?

Take them before going to bed ?

Or up it to 3 after meals ?

Thanks.
Click to expand...

Take before bed or pre workout ;)
 
All caught up. Hope your back is doing alright Fumoney. I've had reoccurring lower back problems (sciatica) as well and the pain can be crippling at times. It's probably a good idea to be careful for a little while.
 
2/11 Day 4

Schedule

7:00- 1 Forskolin
11:45- 1 Vanillean, 2 Recompadrol, 1 Agmatine
12:10- meal 1
1:00- 2 AAV2
2:45- whey shake
5:45- 1 Vanillean, 2 Recompadrol, 1 Agmatine
6:15- meal 2
7:00- 2 AAV2
8:00- 1 Forskolin
8:30- whey shake
9:00 - 2 Recompadrol
10:00- 1 Vanillean, 2 AAV2

Food

3,069 calories (P304, c169, f141)
Invalid Link Removed

Meal 1
Invalid Link Removed

Meal 2
Invalid Link Removed

Workout

None

Comments

Felt really run down today, so I made it my rest day. Still have 3 days remaining to hit shoulders and legs and a session of cardio. Most of the day was spent trying to compensate for my lower back spasms. It is starting to feel better and I was actually able to get out of my car without support. Prolonged sitting and trying to get up from it is still a chore.

My upper back has DOMS, so sans rack lifts the back workout was effective.

Absolutely no hunger or appetite. Felt like I had to force myself to eat. Still had my most successful day getting to 3,000 calories. Coconut oil in shake really helped.

I am eating decent amount of calories, but I do not feel like I have any bloat. In fact muscles actually look bigger and in turn is making my waist look smaller.

Energy was good all day.

Looking to wake up fully recovered tomorrow.
 
breezy11 said:
All caught up. Hope your back is doing alright Fumoney. I've had reoccurring lower back problems (sciatica) as well and the pain can be crippling at times. It's probably a good idea to be careful for a little while.
Click to expand...

Thanks Breezy. Took a rest day today. Felt like CNS overall needed a break as well.
 
packers6211 said:
Lean :( will I ever know that feeling!
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Yes you will !!!
Softball coming up very fast. Lets get it going. Don't worry about results and put the work in like you have been.
 
fumoney said:
Yes you will !!!
Softball coming up very fast. Lets get it going. Don't worry about results and put the work in like you have been.
Click to expand...

Ooooo I'm def gonna get into a softball league this spring/summer. My friends flaked out on an indoor flag football league starting this week. I'm so mad
 
chedapalooza said:
Ooooo I'm def gonna get into a softball league this spring/summer. My friends flaked out on an indoor flag football league starting this week. I'm so mad
Click to expand...

Nice !
Get into a competitive men's league. It's a blast and keeps your juices flowing. Throw in a coed league during the summer for fun. Some good looking ladies dress to impress.
 
packers6211 said:
I go to my league meeting tomorrow night!!!!! I needz it badly!
Click to expand...

Maybe that's what you need. Once you are in it, the T flows like a mofo.
 
Be careful dosing the aav2 and vanillean at the same time due to heart burn

I notice you dosed recompadrol at 9 and the burners at 10.

Why not just take the recompadrol pre meal.

You can take 3 pre meal of you are only at 2x a day

You could even take 4 if you want to
 
EBF Inc said:
Be careful dosing the aav2 and vanillean at the same time due to heart burn

I notice you dosed recompadrol at 9 and the burners at 10.

Why not just take the recompadrol pre meal.

You can take 3 pre meal of you are only at 2x a day

You could even take 4 if you want to
Click to expand...

I usually take 3 recompadrol after workout. Did not workout yesterday, so I needed to find time to take them.

I usually can't foresee if I will get 2 meals or 3 until late afternoon. Well late in the day with 3 more to take, I decided to take them after shake.

It wasn't too bad taking both vanillean and AAV2 before sleep. Definitely not going to be the norm.

No workout days definitely need some tweaking especially if I decide late in the day.
 
snagencyV2.0 said:
food pics continue to make me drool..

love me some baseball (softball will work too i guess) :p

start foreseeing, swami
let's get this planning down already
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Good point snags.

The injury was an unplanned event that threw things off schedule. If I lifted as expected, I would have stayed on schedule with dosing.

You usually only report adverse events due to dosing in clinical trials. I will report this event as deviation and note it in my final report.
 
BTW - not saying this is a clinical trial.

:)

There aren't enough controls in place to consider it as such.
 
snagencyV2.0 said:
lol
okay, i'll quit being so damn anal
does seem like you would do well, dosing recompadrol 2x daily tho..much easier to plan
Click to expand...

Please comment every time. It will only help me improve/correct whatever needs to be done.

I appreciate it.
 
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