Chedapalooza's 2014 training/supp log

Pyramid up with some warmup sets x8 x7 x6, then do your 5 x 5. I would use a weight that will make that make that last 5 reps almost impossible.
 
wasme said:
Pyramid up with some warmup sets x8 x7 x6, then do your 5 x 5. I would use a weight that will make that make that last 5 reps almost impossible.
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Ur gonna think I'm nuts (again) but I stopped going over 5 reps for legs (aside from curls and extensions) bc they were too big for jeans. Been doing it since August and they're the strongest and leanest/hardest they've ever been. Same with chest. But I think in gonna pyramid up and do like a max set of 5 that coincided with the weights I was at with 5/3/1 I just hope it's not too heavy. Here's what I mean

Deads: 5x185, 5x205 ("warmups")
Working sets: 5x225, 5x245, 5x265

I should be able to get all these judging from my 5/3/1 weights. Then next week ill add 10lbs to all work sets. Ill end the cycle at 285x3 on the very last week. My 1rm for dead was 290 about 2 weeks ago, so if anything, ill have improved my 1rm when all is said and done.

I will use the same weight for squat as they're both at the same 1rm right now.
 
I'm def in on this since we both have similar pasts, I must ask, cuz I do the same, why use so many fat burning supps when trying to bulk..

.
Also, what is your calorie intake estimated?
 
mkretz said:
I'm def in on this since we both have similar pasts, I must ask, cuz I do the same, why use so many fat burning supps when trying to bulk..

.
Also, what is your calorie intake estimated?
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Welcome, glad to have you.

Seems counter productive I understand... Mostly for the energy. I admit dependence on them- for energy, and mentally. Not willing to stop using them at this time, not even to "just see what happens"
 
chedapalooza said:
Ur gonna think I'm nuts (again) but I stopped going over 5 reps for legs (aside from curls and extensions) bc they were too big for jeans. Been doing it since August and they're the strongest and leanest/hardest they've ever been. Same with chest. But I think in gonna pyramid up and do like a max set of 5 that coincided with the weights I was at with 5/3/1 I just hope it's not too heavy. Here's what I mean
\.
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Actually, I do remember you saying in the past that your legs/chest both grow fast.. and jeans was an issue before.

mkretz said:
I'm def in on this since we both have similar pasts, I must ask, cuz I do the same, why use so many fat burning supps when trying to bulk..
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Mkretz been a while man.. good to see you around.
 
Thanks guys, really interested in this log....I went through the same eating issues and am around the same weight now and also rely heavily on stims so its like we are the same person, maybe ill jave to get a log up.....my issue is that I do tons of cardio so I can eat more, just love to eat, I do look pretty good though but the cardio does take a toll on gains eapecoally in the legs since they are almost always sore
 
Will post up yesterday's n today's lift later tonight. Nothing major to report on in terms of changes to body comp or anything. Just been real tired n sore with the lowering ephedrine. I'm ready to be done with it and get past this stage of lethargy n back to "normal"
 
Ok hd some extra time so here is workout from yesterday 1/8/14

5minutes warmup on the bike
Warmup single leg curls 2 sets of 20 each leg with light weight to warmup knees n hams which have nagging twinge pain- gonna start using joint force on my right knee to heal it up

Squat and dead alternating sets (1:30 between sets)
Warmups
Dead - 185x5
Squat 185x5
Dead-205x5
Squat 205x5

Working sets

Dead 225x5
Squat 225x5
Dead 245x5
Squat 245x5
Dead 265x5 (struggled to lock 5th but got it)
Squat 265x2- failed on the bottom portion. Took two minutes then did another 2. Took 1 minute then did my 5th. I will go up in weight next week
And probably extend rest periods to ensure I get all 4 reps (5x4 for each lift)

Straight leg deads superset hamstring press
90x5 / 270x5
100x5 / 360x5
100x5 / 360x5
These were not taxing by any means but I wasnt sure where I was at with these lifts, so next week will see a substantial increase in weight

Front squat grip reverse lunges
95x3e (e= each leg)
100x3e
105x3e
110x3e
115x3e
115 was my max on this exercise back in early fall... Will work up to 135 in this cycle/program and then probably sub it out since these tend to hurt my patella after a while.

GH raise
Bw+25 x5
Bw+25x5
Bw+45x5
Bw+25x5
Bw+25x5
Kinda light so really squeezed glutes and held the up position for a second or two, 3 second slow negative

Leg ext Superset Leg curls
20x85lbs / 20x 80
20x85 / 20 x80

Seated calf raise superset donkey calf
90lbsx20 / 180x25
110x20 / 270x25

Finished with 30 minutes of LISS cardio on 12-15 incline 2.5-3.5 mph and did some of it walking backwards as well.
 
chedapalooza said:
It's all good. I dialed my back by cardio n made great gains muscle n strength wise and actually got leaner than when I was doing cardio daily. Glad I was able to get rid of that mindset.
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When u say cut back how much were u doin and how much now?
 
mkretz said:
When u say cut back how much were u doin and how much now?
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I was running 1.5 mile pre workout and doing about 20 minutes of HIIT following that, then lift, then do like 10-20 mins of LISS walking! 4-5 days a week.

Now I'm only doing HIIT 2-3 times a week very intensely and for 10-15 min max. One day of LISS. No real distance running to speak of. Utilizing the prowler as well.
 
For a guy that was going to get in a quick leg session, that was a helluva workout. Like how you alternated those squats with deads.
 
wasme said:
For a guy that was going to get in a quick leg session, that was a helluva workout. Like how you alternated those squats with deads.
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Agree! This is why I love AM so much, there is so much info and great ideas/training to take advantage of! Keep killin it man!
 
wasme said:
For a guy that was going to get in a quick leg session, that was a helluva workout. Like how you alternated those squats with deads.
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Lol well I tell myself it will go by quickly. It didnt look like a lot on paper but i guess it adds up!

pete8407 said:
Agree! This is why I love AM so much, there is so much info and great ideas/training to take advantage of! Keep killin it man!
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For sure. It's only week one, there's lots of killin to be had yet!
 
Ok yesterday was another solid lift. Got my ear talked off midway through by a guy I play basketball with. Also, my gf lifted with me. But she is usually very good about sticking to the plan and keeping a solid pace. She's nice.

Thursday 1/9

Incline bb bench
175x 10 sets of 5.
Perfect amount of struggle on final sets will up to 185 for 10x4 next week.

Upright smith rows
didnt plan to do them on smith but ended up really liking the way it felt having done them w bb for sooo long.
Warmups
85x12
85x10
Working
95x9
115x6
120x4

BTB cable lateral raises
12.5x10
20lbsx10- had to rest pause final couple reps.

Standing db laterals
25x11
25x10 drop set 15x8

Low pulley shoulder abductor
7.5lbsx 25 reps x 3 sets each arm

French press (triceps)
Warmups
70x12
70x12
Working
90x9
100x6
100x4

Overhead rope ext
42.5x10
50x10

Straight bar pushdown
50x10
57.5x10

Finished with HIIT
2min warmup 2.5inc 7-8mph

30 seconds on/off 5 sets of 2.5inc 10.5mph
1 set 2.5incline x11mph
2min rest 1 set 2.5inc 11.5mph
7 total sprints

Then ab work decline crunches and leg raises couple sets
 
Solid lifting session.. 10 sets of incline presses I am sure was intense. I second mkretz on the hiit
 
wasme said:
Solid lifting session.. 10 sets of incline presses I am sure was intense. I second mkretz on the hiit
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It's not as taxing as it sounds bc you use your 10RM but only do 5 reps. 175 was slightly more than my 10rm, but oh well lol. Prob more like 165. Either way, got all ten so I must increase weight!
 
Will post up yesterday's workout soon


Very tired today and didnt sleep well at all. Was very hard to relax and get comfortable in bed. Definitely that over training type of anxiety/restlessness. Two days off for the weekend and will focus of relaxing and good nutrition. I have a membership for massage envy and will probably use my massage next weekend before the championship games.
 
Yesterday's workout

1/10/14

Back

Bent over BB rows
Torso completely parallel to ground, 90* angle through out

10 sets of 5 with 115lbs.

Will do 10 sets of 4 with 125 next week.

Hammer grip chins (was supposed to be regular chins but I messed up)
Bodyweight x 12, 10

Wide grip dual handle lat pulldown
Warmups
80x12
90x10
Working
100x9
120x6
140x4

Straight arm lat pulls
55x12
57.5x12

DB pullovers across bench
70x12
70x12

Underhand lat pulldowns
Warmup
12x100
Working
9x120
6x140
4x160
*felt very strong on these and had great mind/muscle connection

Bi's
Seated alternating db curls
22.5x12
27.5x10
30x8

1 arm db preacher curls
20lbsx10
15lbsx10 + pulse/partial reps to extend the set and pump

Forearms
Reverse BB curls
50x 17
50x15

Reverse DB curls
15lbx 12
20lbx 10

DB wrist rockers
40lbs x 20

Noticed in my workout journal that I forgot to do hypers :( damn.


Cardio
HIIT on recumbent bike
Level 10 for rest interval
Level 15 for work interval
5 sets of 30sec on/30sec to 1 min off

Gonna do some bodyweight ab work today at some point and tomorrow is completely off.
 
Really doggin the workouts bro, seems like you and I are suite similar in more than one way...where u live we should try to get a lift in
 
Anyone who's run EC, when u come off, do you get pretty noticeable depression? I'm thinking its due to the depletion of dopamine/norepinephrine

I am using pfull and l tyrosine... So those should help w dopamine.. Feeling VERY down today. Only took 12.5mg E. tomorrow will be the same then completely off as of Monday.
 
Decided to take a sample cap of dexaprine xr today. About 30 minutes ago empty stomach... I feel like I'm gonna puke and have the chills :thumbsup: and this is coming from the guy who stacks two fat burners full dose or EC+aderall. Yeaa. Wtf is in this stuff
 
chedapalooza said:
Decided to take a sample cap of dexaprine xr today. About 30 minutes ago empty stomach... I feel like I'm gonna puke and have the chills :thumbsup: and this is coming from the guy who stacks two fat burners full dose or EC+aderall. Yeaa. Wtf is in this stuff
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EC and adderall Jesus Christ please describe what that is like
 
chedapalooza said:
Literally no noticeable difference from just EC.. Just ability to stay awake all night.
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^^^^ I was also wondering this.

On your question. When I stop EC, for about 7-10 days I feel like a complete bag of sh*t and almost fall asleep every afternoon driving home from work. For a week or so after that I just still don't feel myself but not as moody/frustrated as that first week. When I am on though, I get anxiety far easier.
 
wasme said:
^^^^ I was also wondering this. On your question. When I stop EC, for about 7-10 days I feel like a complete bag of sh*t and almost fall asleep every afternoon driving home from work. For a week or so after that I just still don't feel myself but not as moody/frustrated as that first week. When I am on though, I get anxiety far easier.
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Tapering off has helped me in the past. If you stop cold turkey that's 600mg of caffeine that you aren't getting as well, so that might be part of the problem.
 
todd muelheim said:
Tapering off has helped me in the past. If you stop cold turkey that's 600mg of caffeine that you aren't getting as well, so that might be part of the problem.
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I tapered down the E. not dropping the C... No point.. I consider it coffee in pill form.

I'm officially done as of today. So no E. just pxt500 and my white flood reborn pre workout.

WF does not hit me stim wise at all really. It's a very clean energy. I kinda like feeling my stems to be completely honest but whatever, it's a great all in one (beta alanine, citruline, etc)
 
Will post yesterday and today's lifts later on. Appetite was very low yesterday.. Got full very quickly when eating. Hopefully this changes, not sure why it's happening.

Interested In picking up norcodrene on the insider and perhaps using it in place of my planned YC stack next month. In which case, ill have two bottles of SNS yohimbine for sale/trade.
 
Monday 1/13

Overhead press 170lbs 10 sets of 4
Will go to 180 for 10x3 next week

Underhand incline db chest press
55x4
55x4

Neutral grip DB chest press (touching dbs)
55x5
55x4

1 arm incline neutral grip db chest press
55x5
55x5

Skull crushers on floor
10 sets of 4 80lbs
Next week 10x3 90lbs

Hiit Cardio post workout
Warmup
.5 mile on 1.5 incline 8 mph
Then
40 seconds on/20off 1.5incline
10, 10.5, 10, 10, 10 mph 5 total sprints
(These were brutal! The extra ten on and less ten off made this very very tough)
Finished cardio with
Prowler waist harness 4 trips total. 2 dragging and 2 back pedal
320lbs all sets
They installed new turf in our gym and it has made the prowler very hard now.. Used to be able to use 450-500lbs... Now 320 is tough.

Finished up with ab work and calves

Tuesday
1/14

Neutral grip chins
10 sets of 4 bodyweight + 25lbs
Next week 10 sets of 3 bw+35

1 arm Db rows
Warmups
60x 12
60x9
Working
75x9
85x6
95x3

Bent over 1 arm laterals
35x10
40x10

BB Shrugs superset db shrugs
215x10 // 75x10
215x10 // 80x10

BTB bb shrugs
195x 10
195x 10

Seated Facepulls (rope to neck)
40x12
55x12
Standing Facepulls
40x15

BB curls
85lbs 10 sets of 4
Next week 95lbs 10x3

Db hammer curls across body
9x45
6x50
4x55

BB wrist curl BTB superset reverse bb wrist curl
70x25 // 30x25
70x21 // 30x 25

Finished with abs, no cardio
 
Was able to eat more than yesterday. Still getting super nauseous when I eat and cannot figure out why. No changes to anything, except coming off EC... No dietary changes except the inability to consume how I was before.

Got milk chocolate select protein in today with my ABE, which I will be starting for feb/end of jan since feb is a short month.

Taste is good... Didnt blow me away like snicker doodle but it isn't super sweet like snicker, so it was a good change of pace. Also tried the double chocolate quest bar for first time tonight.. That thing was tasty as hell.

Hoping to get samples of MN Accelerant (fat burner) and will mini log them in here if they come in the next week or so.

Returned some sealed OEP's I had lying around to the vitamin shop and got a nice store credit there!

That's aboutttt it for the last two days!
 
The reverse grip incline DB press, I'm definitely trying that, those sound great! I'm going to,have to breakdown and buy a tub of this snicker doodle protein, all I've heard is good things. Score on the store credit, that always nice!
 
pete8407 said:
The reverse grip incline DB press, I'm definitely trying that, those sound great! I'm going to,have to breakdown and buy a tub of this snicker doodle protein, all I've heard is good things. Score on the store credit, that always nice!
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Thanks! Yea snicker doodle will be tough to beat in protein department this year... The one bad thing about UH presses is the wrist positioning. It gets weird and awkward feeling/looking. Definitely hits the upper chest like no other though. I wish I could figure out how to do it with a bb.
 
chedapalooza said:
Thanks! Yea snicker doodle will be tough to beat in protein department this year... The one bad thing about UH presses is the wrist positioning. It gets weird and awkward feeling/looking. Definitely hits the upper chest like no other though. I wish I could figure out how to do it with a bb.
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I didn't like the first taste of snickerdoodle but it definitely grew on me...

I always find those reverse grip presses awkward. But I will give them a try as well.
 
Energy is so down today the thought of putting a squat bar on my back is just.. There r no words for it. I think I may straight set the 5x4 for squats and deads rather than alternate them. Thank God it's only LISS cardio today. This has got to be from the drop of ephedrine. I swear, I didnt have a bad workout on the stuff, and always wanted to crush the weights.
 
DiabeticLiftr said:
Oh stim breaks lol
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U said it man. I'm down a pound from Sunday too. Coulda fooled me, I feel soft as shti. Especially in the ass and love handles and lower stomach. Getting the swelling fat cell feeling... I hate it more than anything. Upper body looks bigger and full tho... And my upper/mid abs and serratus are showing well. I'm sure my sweat fest of LISS cardio today will alleviate some of this.

I can't wait to start the YC and the program ill be using during it. I'm just afraid of all the horror stories I hear about yohimbine. I hope it's not like dexaprine xr.. Oh lawd.
 
chedapalooza said:
Thanks! Yea snicker doodle will be tough to beat in protein department this year... The one bad thing about UH presses is the wrist positioning. It gets weird and awkward feeling/looking. Definitely hits the upper chest like no other though. I wish I could figure out how to do it with a bb.
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I do it with a BB and yes it definitely feels weird at first but have never done it with DB's.
 
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