Chedapalooza's 2014 training/supp log

[chedapalooza]

Holy sh!t, now that's a supplement list!

Lol I suppose, mostly general health supps (that's how I justify it) looking into bulk powders for things like taurine and alcar etc

 

[mkretz]

Nice workout man, squats are gettin up there...what u weighin now?

 

[chedapalooza]

Nice workout man, squats are gettin up there...what u weighin now?

Haven't checked but probably not much of a change.. I will check in am tomorrow

 

[chedapalooza]

Went in this morning before work to do LISS as well as abs and calves that I missed yesterday.

Incline walked forward and backward for 32 mins for 355 cals. Had some amino iv when I normally do pre workout in the afternoon.

Tomorrow will be HIIT and looking forward to it. My ass has gotten big over th last 2-3 weeks and my dress pants are a little tight there. Waist is unchanged though which is legit.

 

[chedapalooza]

Hunger is way up the last few days. I'm feeling Bigger and fuller around the clock. Ill try to get a weigh in tomorrow morning on an empty stomach

 

[chedapalooza]

Tuesday 2/11/14

Checked weight today. Sitting at 172 after a fasted workout so that's good.

Did fasted HIIT and prowler work today



.5mile run to warm up at 2 incline 8mph
2min walk

HIIT
30 second on/30 off 2incline 10.5mph x 5 rounds

Prowler push one way, pull the other back pedaling (40 yards each trip)
220lbsx 2 each way , 270x 1 each way

Cool down
10 incline 3mph 8 minute walk

 

[wasme]

30 second on/30 off 2incline 10.5mph x 5 rounds

Dude that is fast.. nice!

 

[chedapalooza]

Dude that is fast.. nice!

Thanks Simon. First day of HIIT in 11 days. I was shocked I could do it! I used only 2.5mg YHCL +400C pre workout. And dosed 7.5mg Y with 200 C for my second dose still fasted. Ill use the low dose Y prior to HIIT days for the remainder of the run.

Ill be switching to norcodrene at the end of the month

 

[chedapalooza]

So I wil post up yesterday's workout. It was Brutal and I loved it. I did HIIT today at home on my mothers spin bike lol. I did 6 minutes of LISS to warmup followed by 30 second on and 30 off for 5 rounds. Followed by 3 minutes standing pedaling and 30 seconds sprint seated for 3 rounds. 8 total sprints. I cranked the heat and was in sweats, hat and sweatshirt too. Followed this with ab work. We are snowed in in CT n gym was closes. Good thing it was only a cardio day anyway!

Had my gf take some back shots. Will get front ones later and post it all up for the 1.5 month progress check. I am up 2-3 pounds and haven't really had any changes in bf%.

 

[chedapalooza]

Lift for wed 2/12


Incline db press (db's touching) neutral grip
55x5
55x5

Pull-ups mixed grip (2 sets of each) overhand, underhand, hammer grip
59 total reps over 6 sets

Single arm incline DB press neutral grip
55x5
55x5

Hammer strength lat pulldown
12x180
9x200
6x230
4x250

Upright row smith machine
12x95
9x115
6x125
4x130

BB complex of: underhand row, hang clean, push press, overhead squat, hang clean, bent over row
Goal was 2 sets of 8 reps each lift
I used 75 pounds for both sets
I missed a couple reps and will use the same weight next time with a goal of all 8 reps

BB hip thrust
75x6
85x5
105x5

Tried doing db pullovers but I forgot to tape my wrist so I had to do lat stretchers mountain dog style
Got one set of pullovers at 60x12 then Stretchers
55x12
85x10
100x8

Reverse hyper extensions
15, 14 x bodyweight

Facepulls
20lbs x 20
20 lbs x 20

Not worth noting/random weights I have recorded, will probably switch these up as I didnt feel much out of them
Rope pushdowns and cable bb reverse curls 2 sets each

Finished with
Shoulder abductor work and
Calf work and forearm work

Little post workout HIIT on the bike
Level 13 work
Level 8 rest
40 seconds work / 20 seconds rest x 5 rounds

 

[pete8407]

I like that BB complex

 

[chedapalooza]

I like that BB complex

It was brutal especially smack in the middle of the workout. Crazy pump, sweaty, felt great

 

[chedapalooza]

I will put up the full workout but here's still shots from a recording my gf took of me doing GH raises with a 60lb bb.

I absolutely loved these. Felt soo good. Glad I found a way to get more weight than holding the single 45lb plate. Kettle bells felt very odd so I liked the feeling with the barbell. Im going to have her record my 5/3/1 max reps as well. I really enjoyed watching my form on lat pulls as well today. I could feel myself cheat the last rep and then saw it blatantly in the video. Great tool for those who have never thought to do it!

 

[chedapalooza]

Follow everythingfitness_daily on Instagram. My gf set it up a while ago and we r gonna start posting lots of food and workout pics. U can tag is and we will also post ur pics to our page !

 

[wasme]

Dont have instagram, but will to check it out.. Good damn Grizzly Adams!

 

[chedapalooza]

Edit

 

[wasme]

That is quite the piece of art you are working on there...

 

[chedapalooza]

That is quite the piece of art you are working on there...

Thanks. It hurts more than any other spot and in have both arms and chest done. Definitely the least pleasant. Also very expensive so I'm taking a break from working on it for a while.

I tried deleted those pics but it didnt work. It's hard to tell the progress bc of angles and lighting, but I've definitely widened out more over the last month.

 

[chedapalooza]

2/15

Did LISS and abs and some foam rolling today. No weights. Gonna get my squat and bench week 2 of 531 tomorrow. So will be doing my sets of 3 with the full body accessory work. Today was very odd for eating. Didnt break my fast until 8 out to dinner with the gf and her friends. Then didnt eat again til we got home at 1. So I'm forcing myself to stay awake while I digest. Getting some extra work done tho so I will have less to do during the week.

Monday I will take off completely from training. And Tuesday will be just HIIT. So I will be pushing it hard tomorrow and focusing on taking in a surplus of cals bc today may have been a slight deficit. All in all it's ok and was a happy accident for cycling cals.

 

[chedapalooza]

I have to say I noticed a HUGE change in muscle fullness and vascularity since adding in the l citrulline powder. I've also added in 2g additional straight leucine powder with my final meal of the night. Been feeling super strong and full lately while seeming to reduce bf ever so slightly despite being in a surplus most days. This lean bulk has turned out quite nicely. Water weight is minimal from the YHCL, but noticeable... Looking forward to seeing the progress once i piss it all out!

 

[chedapalooza]

Work has been running me ragged. Some long dYs but still getting my training in.

Ill probably just update my 531 numbers for the time being and not post all the accessory work. HIIT sessions have been fast and sweaty and hard. I don't even care that sounds so wrong.

Sunday 2/16 was squat and bench 531
Sets of 3

Squat
Warmup 185x5
Working
230x3
260x3
275x3

Bench
Warmup 135x5
Working
155x3
185x3
205x3


Hunger is still through the roof, cravings for everything. Slight increase in bodyfat seeming to set in mostly in the ass. Either that or it's muscle and the fat on top is just pushed out further lol. Either way, my legs/butt area of pants is getting tight and I really dislike that. So I started to implement slight carb cycling, lower carbs on HIIT and non training days.

 

[wasme]

How much L-Citrulline are you consuming?

 

[chedapalooza]

How much L-Citrulline are you consuming?

Workout days:
4g pre workout
2g with post workout Shake

Off days/ cardio days
2g twice daily before meals a few hours apart

I know it works like creatine to draw water into muscle. So I'm wondering If that's why I am having all this sudden leg and glute growth. When I took creatine I literally COULD NOT wear jeans after a month. I wasnt even max dosing.

I am max dosing the citrulline and experiencing almost the same type of effects...

 

[wasme]

Workout days:
4g pre workout
2g with post workout Shake

Off days/ cardio days
2g twice daily before meals a few hours apart

I know it works like creatine to draw water into muscle. So I'm wondering If that's why I am having all this sudden leg and glute growth. When I took creatine I literally COULD NOT wear jeans after a month. I wasnt even max dosing.

I am max dosing the citrulline and experiencing almost the same type of effects...

Interesting, i have never taken L-Cit like that... should give it a try.

 

[mkretz]

Nice numvers man, gettin strong...what u weoghin?

 

[chedapalooza]

Nice numvers man, gettin strong...what u weoghin?

Thanks. Not sure will check today. Between 170-175. Got deads on OHP today sets if 3. Those will be big numbers for me

 

[chedapalooza]

Friday 2/21

Got in the gym and all warmed up was setting up my deads and my boss calls. Had to leave and go do something for work and didnt get back for like 35-40 minutes.

I didnt want to go through another 10 minute warmup, and my deads suffered bc of it. I got my first two sets of 3. But failed on my last rep of my last set with a weight I know I can get. It was really annoying.

Deads
Warmup 185x5
Working
225x3
265x3
290x2.5 (lost it with bar above knees couldn't lock it out)
Waited a minute tried to get 1 more rep and same deal. I was PISSED the rest of the workout

OHP
Warmup 115x5
Working
140x3
160x3
180x3
Got these fine

Full body accessory work

This program is really taxing despite only 3 lifting days. The HIIT in between them doesn't help either!

I'm gonna stick with it through the end of the 531 next week. Then probably rework some things. I want to keep doing 531 but in realize now that you cannot have so much accessory or u will a) never grow b) feel like **** all the time

Hardly sleeping and feel very overtrained/antsy/restless and moody.

But you live and you learn!

 

[chedapalooza]

Cardio for the week:

Inc=incline numbers represent speed
Min= minute
On/off= work/rest

Tuesday 2/18
.5mile 2 inc 8.2 warmup

2min walk

30sec. on/off 2inc 10.7mph x 5 rounds

2 min walk

30on/off 2.5inc 11.2 x2 rounds

1min off/30on 2.5inc 11.2, 11.3
9 total sprints

Ab work

Cool down 10inc 3mph 6min walk

Wed 2/19

I did prowler and weighted carries
For the prowler I attached a battling rope to it and did seated pulls one direction and then standing pulls the other direction. 40 yards each way.

3 sets of 225lbs (6 ways total)
In between each set I did weighted carries of
Goblet carry with 70lb kettle bell then farmers walk with 70lb KB in each hand

Thursday 2/20

.5 mile 2.5 inc 8mph warmup

2min walk

30on/off 2.5 inc 11mph x 5 rounds

2 min walk

10 inc, 6.5mph 1on/off x 1 round , 7mph x 1 round

7 total sprints

Ab work

Cool down walk 10inc, 3mph 6min walk

 

[wasme]

I'm impressed you got back to the gym after being called to work. Most would have bailed..

THose are some great cardio sessions.

 

[chedapalooza]

I'm impressed you got back to the gym after being called to work. Most would have bailed..

THose are some great cardio sessions.

Thought about it, but I intentionally left all my stuff In the locker room so I would have to go back! Lol

 

[wasme]

Thought about it, but I intentionally left all my stuff In the locker room so I would have to go back! Lol

Smart move..

 

[mkretz]

Thought about it, but I intentionally left all my stuff In the locker room so I would have to go back! Lol

Haha I do that all the time when I go from my training job at the gym to ky other job

 

[chedapalooza]

Damn what a good workout

Incline Bench 5/3/1 day
135x 5 warmup
Working
160x5
185x3
210x1 PR

squat 5/3/1
Warmup 185x5
Working
230x5
260x3
295x1 (most I ever squatted was 315 during football 4 years ago)

Did some Prowler pushes in place of walking lunges to save the knee and hit a PR with 450lbs for two trips of 40 yards each

Also did 360 for two trips

Accessory work was average. Not a great pump and feeling kinda flat.. May need to start reverse dieting as I think my body comp has plateaued

 

[chedapalooza]

Excited to come off the YHCL Thursday and start norcodrene as well! Entering bottle number two of anabeta elite soon also... Starting new solo erase this coming weekend ! Exciting times

 

[RegisterJr]

In for beard updates.

 

[napalm]

In for beard update.

i'm in for this...

 

[chedapalooza]

In for beard updates.

i'm in for this...

Well I had to trim it down considerably for a job interview tomorrow. If I went bare faced they'd think I was still in high school.

 

[chedapalooza]

4 hours sleep last night. If I can't get a nap in after work and this job interview I may skip my HIIT session today. No idea why I can't sleep, been killin it and eating well. Also using powerfull and rem pm + magnesium at night. It's like restless leg syndrome when I try to fall asleep.

I really don't wanna skip but I'm not sure if going will perpetuate any issues physiologically that are keeping me from sleeping

 

[RegisterJr]

4 hours sleep last night. If I can't get a nap in after work and this job interview I may skip my HIIT session today. No idea why I can't sleep, been killin it and eating well. Also using powerfull and rem pm + magnesium at night. It's like restless leg syndrome when I try to fall asleep.

I really don't wanna skip but I'm not sure if going will perpetuate any issues physiologically that are keeping me from sleeping

It's time for some G8.

I didn't know magnesium helped with sleep. I used to take that in the morning...

 

[mkretz]

G8 is great usually have a tub around but none roght now :-(

 

[pete8407]

Congrats on the PR! 210, nice!

 

[wasme]

Good luck with your interview Cam.

 

[chedapalooza]

Good luck with your interview Cam.

Thanks. I got offered the job but they are low balling me on salary. I have a few other ones pending so I'm just gonna wait it out for as long as I can!

 

[chedapalooza]

Norcodrene first impressions


First Two caps about 1.5 hour prior to my HIIT and core session

I was sweating within the first 3 minutes of my warmup jog (8mph) and noticed a strange desire to add more sprints during the working session ..

Good clean energy for sure and no negative effects on breathing for cardio

 

[chedapalooza]

Thursday 2/27
Warmup
.5 mile 2.5inc 8.2mph
2min walk

Working
Tabata 5 mins 10mph 2.5 inc

2 min walk

30on/1off 2.5 inc 12mph x 2

10on/ 30 off 2inc 13mph x 2
14 sprints total

Ab work
Cool down walk 10inc, 3mph 6min

 

[wasme]

Congrats on the job... hopefully they come back with a better offer salary wise!

Sounds like a very positive start to your Norcodrene.

I have never tried Tabata.

....13mph - holy sh*t

That is all..

 

[chedapalooza]

PR deadlift 310 raw for 1 rep !

 

[RegisterJr]

Wtg bro!!

What does raw mean?

 

[chedapalooza]

Wtg bro!!

What does raw mean?

No straps or belt or wraps, nothing assisting

 

[chedapalooza]

Also interesting to note excessive underarm sweat. It's staining thru my sweatshirt! I never really sweat there like that.. Norcodrene ??