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Adapt, Migrate, or Die: Dan's Sponsored Pro-Anabol + Jungle Warfare Log

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Weight: 158.8 lbs (+4.6 lbs since start)

Weight up from all the sodium in the junk I ate last night at the BBQ.

[size=+2]Today's Diet[/size]
Went to another BBQ today. I had a can of soda, the first in about a year. Overall today should be around the target of 3500 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-45 min
~100mg caffeine

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+4]HOLY SWOLE BATMAN! DROP SETS ROCK![/size]

[size=+1]5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Squats
245x6
225x6
205x6
185x6
(20-30 sec rest, legs could have done more reps on the lower sets but my back was hurting a little)

Rotary Calf
205x7
195x6
175x6
155x6
(10-15 sec rest, first real calf pumps ever)

Lying Leg Curl
145x5.75 (PR)
(didn't get the last one up high enough)

Leg Extensions
155x6 (PR)

Flat Bench
170x5.75 (didn't get the last one low enough) (PR)
155x5.75 (last 2 didn't go low enough)
145x6
135x6
(15-20 sec rest, arms crapped out before chest here)

Pull-ups & Chins
BW x 6 (wide pulls)
BW x 6 (narrow chins)
BW x 6 (narrow pulls)

Shrugs
315x6
285x6
255x6
225x8
(15-20 sec rest)

Seated BB Press (behind neck)
120x7 (PR)
105x6
95x6
85x6

EZ Cable Curl
100x8 (PR)
90x6
80x6
70x6
(5-10 sec rest)

Cable Pushdowns
90x6
70x6
(5-10 sec rest)

Ab Crunch Machine
110x15
100x15
90x15
90x15
(10-20 sec rest)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]
[size=+2]Strength[/size]
[size=+1][*****][/size]
Strength was way up for most exercises on the first set. Tons of PRs!

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
Almost five stars, way above normal. The caffeine probably played a part here.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Energy up. Caffeine helped here too but I was pretty pumped to be doing drop sets.

[size=+2]Pumps / Vascularity[/size]
[size=+1][*****][/size]
2 words: calf pumps. Whole body was pumped.

[size=+2]Recovery[/size]
[size=+1][**---][/size]
Lower back was sore and hurting a little. It got worse after squats but feels quite a bit better now.

[size=+2]Other Observations / Comments[/size]
Awesome workout, best in a long time! Drop sets were amazing. I was so pumped up by the end. My only complaint is that it took too long. It would be better if I was doing a split routine with less sets per workout.
 
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Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

Today's the final day of Pro-Anabol. Final measurements, pictures, and review will follow tomorrow. Don't despair though, I still have 6 weeks of JW left. The log must go on! :D

My calves have never been as sore as they are today. My traps and glutes are also sore but not that bad.

[size=+2]Today's Diet[/size]
Will be on target at 3000 kcal.
 
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Weight: 157.0 lbs (+2.8 lbs since start)

My calves were so sore this morning. I wasn't sure if I was going to be able to work them today. Once I warmed them up they were ok.

[size=+2]Today's Diet[/size]
Will be around 3500 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-45 min
~100mg caffeine

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout (drop sets)[/size]

[size=+1]3 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Leg Press
630x6
590x6
540x6
490x6
(15-30 sec rest)

Rotary Calf
210x6
195x6
175x6
155x8
(10-20 sec rest)

Standing Hammer Strength Shrugs
(weight per side)
160x6
145x6
130x6
115x8
(10-15 sec rest)

Seated Dumbbell Press
52.5x8 (PR)
45x6
40x6
35x6
(15-25 sec rest)

Incline DB Press
70x6
55x6
47.5x7
42.5x8
(15-25 sec rest)

Bent Rows
175x6
155x6
135x8
115x8
(15-25 sec rest)

Deadlift
285x6
275x6
(Cut it short due to sore back, didn't want to risk injury. Legs could have done more weight.)

Cable Curl
65x6
60x6
55x6
50x6
(10-20 sec rest)

EZ Bar Cable Pushdowns
90x6
80x6
70x6
(10-15 sec rest)

Rope Crunch
85x15
75x15
65x20
(15-20 sec rest)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]
[size=+2]Strength[/size]
[size=+1][****-][/size]
Strength increased in some body parts. Legs felt a little weak on the presses. Chest was stronger than last time.

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
Very good. I had no trouble pushing through the sets. Again, I'm sure the caffeine helped here. I'll be doing my next workout without it.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Same as stamina, a bit above average.

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
I think I'm already losing PA's pump and fullness :( Everything felt good, just not as full and pumped as last workout.

[size=+2]Recovery[/size]
[size=+1][**---][/size]
As mentioned above calves were very sore. I did have some other soreness but it was minor.

[size=+2]Other Observations / Comments[/size]
Overall a pretty good workout. Not as good as the last one though. PA is already wearing off :(

[size=+1]Final Pro-Anabol review should be coming tonight![/size]

I already have my measurements and pics taken. I'm really impressed with some of the measurements!
 
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Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Weight keeps bouncing all over the place. I may eat the same all next week to reestablish a base level.

Soreness isn't as bad as I expected today. Calves are much better. Back is still a bit sore and tight though.

[size=+2]Today's Diet[/size]
Comes out to ~3030 kcal.
 
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Weight: 158.6 lbs (+4.4 lbs since start)

Up to a few days ago I was eating 7 meals per day. Earlier this week I decided to switch to 6 meals to save time and effort. I've found that 6 meals works fine for off days but not so well for workout days. Since my PWO shake has doesn't have as many calories as a normal meal I'd have to compensate by making the rest of my meals much larger. It works better to have 7 meals. So from now on 6 meals on off days, 7 meals on workout days.

[size=+2]Today's Diet[/size]
Should be 3500 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout (drop sets)[/size]

[size=+1]5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Squats
255x6
235x6
215x6
(20-30 sec rest. Decided to do only 3 sets since back was sore.)

Rotary Calf
215x6
195x6
175x8
160x8
(10-15 sec rest)

Lying Leg Curl
145x5.9
(So close to getting the last one all the way up.)

Leg Extensions
160x6 (PR)

Flat Bench
170x5.9 (didn't get the last one low enough, close though)
155x6
145x6
135x6
(15-20 sec rest, triceps were the limit today)

Pull-ups & Chins
BW x 6 (wide pulls)
BW x 6 (narrow chins)
BW x 6 (narrow pulls)

Shrugs
320x6
285x6
255x8
225x8
(15-20 sec rest)

Seated BB Press (behind neck)
125x7 (PR)
115x6
105x6
95x6

EZ Cable Curl
110x7 (PR)
100x6
90x6
80x6
(5-15 sec rest)

Lying Tricep Extensions
80x6

Ab Crunch Machine
115x15
110x15
100x15
90x15
(10-20 sec rest)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]
[size=+2]Strength[/size]
[size=+1][***--][/size]
I hit some PRs but didn't really feel stronger.

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
Surprisingly good considering I didn't take any caffeine. Almost as good as last workout.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
About average.

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Fullness was pretty good but pumps weren't. Chest and delts were pumped, rest of my body really wasn't.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
Very little DOMS. A little in my calves and back.

[size=+2]Other Observations / Comments[/size]
Lower back was feeling pretty weak and sore so I only did 3 sets of squats. Otherwise felt pretty good.

I went to put on one of my button up silk shirts and realized it's too small across the chest! Most of my clothing is getting a little tight on me, I really need a new wardrobe :)
 
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Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

For some reason I felt really good today. Very upbeat and a little aggressive in a good way. I found another shirt that doesn't fit me. My wardrobe keeps getting smaller.

Feeling some slight pain in my knees when standing up. Very minor but unusual for me. I never have joint pain.

One more week of drop sets then switching to the new routine. It's going to be 3 on, 1 off. I'm going to plan it out tonight and tomorrow.

[size=+2]Today's Diet[/size]
FitDay says 3005 kcal.
 
Fantastic log - very interested to see how things go - keep it up.

Alot of people seem to have the acne/skin issues with the ALRI stack (and others I'm sure) - I'm on week 3 of the EVO Stack (JW/BAM) at the moment and it seems taking a shower pre and post workout helped to clear things up. For me at least.

Again great read so far!!!
 
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Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

I slept well last night, JW had no impact. I felt slightly dehydrated when I woke up and had a very slight headache but it went away in minutes.

Going to a car show tomorrow with my Porsche 944. Hoping to sell it. Instead of doing cardio this afternoon I cleaned my car. Still have a bit more to do.

[size=+2]Today's Diet[/size]
FitDay says 3035 kcal.
 
DefTek said:
Fantastic log - very interested to see how things go - keep it up.

Alot of people seem to have the acne/skin issues with the ALRI stack (and others I'm sure) - I'm on week 3 of the EVO Stack (JW/BAM) at the moment and it seems taking a shower pre and post workout helped to clear things up. For me at least.

Again great read so far!!!
Click to expand...
Thanks for the complement and the tip. I still have body acne as I mentioned before and few zits on my face. Acne never bothered me that much though, I don't really worry about it. I'm sure if I showered twice a day and exfoliated more often I could get rid of it but I don't care enough to put the effort in :)
 
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Weight: 157.8 lbs (+3.6 lbs since start)

More weight fluctuation. I don't think I had as much sodium as normal yesterday.

[size=+2]Today's Diet[/size]
Unknown but in the 3500 kcal range. I ate a gyro with fries for lunch at a greek restaurant.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-60 min
1 cap Neogenix Velocity XT (stim)

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout (drop sets)[/size]

[size=+1]4 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Leg Press
630x7 (PR)
490x10

Rotary Calf
220x6
180x10

BB Shrugs
325x7 (PR)
275x10

Seated Dumbbell Press
55x6 (PR)
45x6

SLDL
275x6
225x8

Dips
BW+90x3.5
BW+70x6

Bent Rows
185x6 (PR)
145x9

Cable Curl
70x6
55x8

Close Bench
135x8 (PR)

Rope Crunch
85x15
75x15
70x15[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]
[size=+2]Other Observations / Comments[/size]
Normally I put comments at the end but I feel I need them here. Today was strange. I normally workout in the morning. Due to the car show I went to I ended up going around 4:30 PM. I wasn't really feeling it when I left and thought it wasn't going to be a good workout. I had eaten a large meal a few hours before and a small one an hour before and just felt physically sluggish. As I started working out I began feeling a bit better. From the very first set of leg presses I felt a lot stronger today. I still didn't feel 100% there but I knew my muscles were into it. I hit a bunch of PRs and felt a lot stronger. Due to the number of changes today (large fat meal, evening workout, stim) I can't speculate at the cause of the sudden increase.

I also decided to decrease the total number of sets. Last week's 4 drop sets per exercise was making me spend too much time in the gym and pushed me to the brink of overtraining. This week I'm doing a single drop set about 30 sec after the first. The goal is to drop the weight more and max out with higher reps.

[size=+2]Strength[/size]
[size=+1][*****][/size]
Way up! Even though I hit PRs I felt I could have done more weight on most exercises.

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
Little above average. Could be due to the stim.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Going to call it average. Focus wasn't there for the first half but when I realized I was feeling very strong focus increased.

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Biceps, hams, and glutes felt great. Rest didn't feel as hard and pumped as with PA.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
Had some DOMS yesterday but not enough today to make note of it.
 
Why are you only doing 2 sets on most exercises? If you want to get bigger, you must get stronger. Do sets of 3 or even 2 reps, but do a lot of those sets. 10 sets of 3 is a favorite of many who decide to go heavy but still cause hypertrophy.

You might even see yourself get stronger through repetition and motor pattern efficiency.
 
4-6 has been shown to be the best for strength and hypertrophy. Also, I don't have a spotter so there's no way I could go heavier.
 
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Weight: 158.6 lbs (+4.4 lbs since start)

Off Day

Weight has been pretty sideways for a while now. I'm going to add 100 kcal per day starting tomorrow. Off days will be 3100 kcal, workout days 3600 kcal.

I'm trying to decide on my new workout. I've come up with two options. The first is a full body workout on Saturday (8-10 reps), Sundays and Fridays off, and split workout (6 reps) for the remaining 4 days. The other workout is a 3 day split (6 reps) with every 4th day off. I'm open to feedback on this.

[size=+2]Today's Diet[/size]
About 3000 kcal.
 
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Weight: 158.4 lbs (+4.2 lbs since start)

[size=+2]Today's Diet[/size]
First day with 100 kcal increase, will be about 3600 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout (drop sets)[/size]

[size=+1]5 min warm up jog

30 decline situps
50 decline crunches
20 pushups

Squats
255x6
185x10

Rotary Calf
225x6 (PR)
180x10

Lying Leg Curl
145x6

Leg Extensions
160x6

Flat Bench
170x6 (finally got the last rep all the way down! Up to 175 next time.)
135x9 (PR)

Pull-ups
BW+10 x 6 (wide)
BW+10 x 6 (narrow)
Weight belt is finally back, along with a new one.

Shrugs
325x8 (PR)
275x10 (PR)

Seated BB Press (behind neck)
125x8 (PR)
95x10

EZ Cable Curl
115x8 (PR)
95x8

Lying Tricep Extensions
90x6 (PR)

Ab Crunch Machine
115x15
100x15
90x15[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][*****][/size]
Something is going on here ;) Strength was up a lot again, tons of PRs.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Average

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Some upper body pumps and fullness but not like with Pro-Anabol :(

[size=+2]Recovery[/size]
[size=+1][***--][/size]
Little bit of DOMS in hams and delts but pretty minor.

[size=+2]Other Observations / Comments[/size]
Wow, strength was through the roof on some exercises. Everyone says JW comes on strong around the 3 week mark. I'm around 3.5 weeks so that could be the culprit. If this keeps up I'll reach my major lifting goals in no time.
 
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Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Everything is going well. So far the only side I've noticed from JW is increased acne, which carried over from Pro-Anabol. No loss of libido, testicular shrinkage, or any of that.

I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.

[size=+2]Today's Diet[/size]
About 3100 kcal, right where it should be.
 
DriverDan said:
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Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Everything is going well. So far the only side I've noticed from JW is increased acne, which carried over from Pro-Anabol. No loss of libido, testicular shrinkage, or any of that.

I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.

[size=+2]Today's Diet[/size]
About 3100 kcal, right where it should be.
Click to expand...

Good Luck w/ that Dan. There is a thread discussing diff PT certs somewhere :D.
 
dhuge67 said:
Why are you only doing 2 sets on most exercises? If you want to get bigger, you must get stronger. Do sets of 3 or even 2 reps, but do a lot of those sets. 10 sets of 3 is a favorite of many who decide to go heavy but still cause hypertrophy.

You might even see yourself get stronger through repetition and motor pattern efficiency.
Click to expand...
I think you could agree that my back (as seen in the avatar) is pretty big. It was achieved with no supplementation besides food and pull ups. Heavy weighted pull ups and chest supported rows. I think you need to reevaluate your program and diet plan, if you're already banking on ALRI to solve your weight gaining issues.

Build a big base with the compound lifts. Have a deadlift and assistance exercise day. Squat and assistance exercise day. Bench and assistance exercise day. Maybe an overhead press and vertical pull (pull up) day.

Do 5x5 on the main lifts. Start at 70% of your 1RM. It will feel easy. Each week add 2.5% to each lift. Once it gets too hard to do all 5 sets at the weight, drop to 5x3. Once adding weight to that becomes to hard, test your 1RM again, and repeat the process over again.

This can continue for many years.

You will grow more in size and strength than you thought possible.

Also, perform grip work 2 times a week. It's sort of the dirty little secret of the bodybuilding/strength training world; it can do a whole lot for your aesthetics and it will drive up your strength, as if you were on real gear. Once you have a few months of grip training behind you, you'll see your lifts climb at abnormal rates. It's part of the reason I can pull 400+ lbs (more than a double body weight deadlift).

I wouldn't use the supps I use unless I knew how to properly train. I am not naive enough to think that I can use Havoc and curls to get the physique I want. Get strong, build up your power base, get fancy later.

My 2¢.
 
Invalid Link Removed​

Weight: 158.8 lbs (+4.6 lbs since start)

No change in weight. Looks like 3100 kcal on an off day is about right.

Today's workout was disappointing when it should have been excellent. I didn't have any clean towels this morning so I decided to workout in the afternoon. By the time I got to the gym I was pumped and felt like it was going to be a great workout. The first few exercises went great, I hit some PRs. Then disaster! I was doing shrugs and on my 5th rep I felt something pop about half way between my sternum and the bottom of my rips on on the right. I'm not sure what it was. It doesn't seem to be my abs as I can flex them without pain. It may be connective tissue. Anyway, I was going to leave the gym after that but it didn't hurt much. Instead I did some light machine work just to use all of my muscles. Pain has increased since then but still isn't bad. I'm glad it happened today since I now have 2 off days. Hopefully it will be better by Sunday.

[size=+2]Today's Diet[/size]
Decided to drop to 3500 kcal from 3600 kcal since my workout was short.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout (drop sets)[/size]

[size=+1]4 min warm up jog

I was so pumped to lift forgot to do warmup situps, crunches, and pushups. This probably contributed to my injury. I still did my normal 2-3 set warmups on the first 3 exercises, including shrugs.

Leg Press
650x7 (PR)
600x8

Donkey Calf
360x6
270x9

BB Shrugs
335x5 then POP (PR, would have hit 6)

From here I did light sets on machines, no where near maxing on most.

Seated Leg Curl
130x8

Seated Chest Press
90x8

Lat Raise Machine
90x8

Rear Pec Deck
5 plates x 10

Row Machine
90x12

Curl Machine (1 arm)
35x7 (left)
35x8 (right)
(Right is lagging so I did an extra rep)
[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][*****][/size]
I felt like I could move mountains. Leg presses were the best ever. I think I could have kept going but didn't.

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
A bit above average. Probably due to the strength increases and being pumped up about the workout.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Focus was great. I was really concentrating on everything. A split second before I felt the pop I could tell something wasn't right but it was too quick to do anything.

[size=+2]Pumps / Vascularity[/size]
[size=+1][****-][/size]
Even pumps were feeling good. Legs were rock hard.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS.

[size=+2]Other Observations / Comments[/size]
I'm so disappointed that I got injured. It was going to be an amazing workout and I blew it :( Now I can't wait to see how my new routine will go. I haven't decided on the exact exercises yet, I'll post them today or tomorrow.
 
dhuge67 said:
I think you could agree that my back (as seen in the avatar) is pretty big. It was achieved with no supplementation besides food and pull ups. Heavy weighted pull ups and chest supported rows. I think you need to reevaluate your program and diet plan, if you're already banking on ALRI to solve your weight gaining issues.
Click to expand...
Huh? I gained additional fat from eating too much. The solution is eating less. I've been playing with my calories to find the ideal level for minimal fat gain. It has nothing to do with ALRI or their products.

Build a big base with the compound lifts. Have a deadlift and assistance exercise day. Squat and assistance exercise day. Bench and assistance exercise day. Maybe an overhead press and vertical pull (pull up) day.

Do 5x5 on the main lifts. Start at 70% of your 1RM. It will feel easy. Each week add 2.5% to each lift. Once it gets too hard to do all 5 sets at the weight, drop to 5x3. Once adding weight to that becomes to hard, test your 1RM again, and repeat the process over again.

This can continue for many years.

You will grow more in size and strength than you thought possible.

Also, perform grip work 2 times a week. It's sort of the dirty little secret of the bodybuilding/strength training world; it can do a whole lot for your aesthetics and it will drive up your strength, as if you were on real gear. Once you have a few months of grip training behind you, you'll see your lifts climb at abnormal rates. It's part of the reason I can pull 400+ lbs (more than a double body weight deadlift).

I wouldn't use the supps I use unless I knew how to properly train. I am not naive enough to think that I can use Havoc and curls to get the physique I want. Get strong, build up your power base, get fancy later.

My 2¢.
Click to expand...
Thanks for your input. The routine I was following, Invalid Link Removed, has a lot of scientific backing to it. I actually reviewed as much of their references as possible to get a better understanding of it. My statement before about 4-6 reps being optimal is based on scientific research I've read. I have no doubt that you can still grow well with more or less reps. It's just that 4-6 reps has been shown to be optimal.

If you have any scientific references for your point of view I'd love to read them. I'm always looking to learn.

I have no idea what my max DL is since I never do 1RMs but I'm sure it's more than double my body weight.

You're right that supplements do not replace proper training and diet, they supplement it. I like to think I'm fairly knowledgeable about proper diet, training and supplementation. If you take a look at my last measurements as noted in my final PA review you'll see I put on over an inch around my chest and shoulders, a half an inch on my left arm, and everything else went up significantly. That was in 30 days. PA helped, but if my routine sucked and I didn't eat well those results would have never happened.
 
Invalid Link Removed

Invalid Link Removed
[size=+2]Jeremy Thomas
1968-2007[/size]

[size=+1]Today's entry is dedicated to a friend of mine who passed away yesterday from a heart condition. Jeremy was a member of our local car forum. He was an outstanding person, always going out of his way to help others. His first child was born about two weeks ago and will now grow up without the superb father Jeremy would have been. That picture represents him perfectly, he always had a smile on his face. I'm not an emotional person but was on the brink of tears when I heard the news.

You will be dearly missed Jeremy, may you rest in peace.[/size]
​

Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

Weight up slightly. Looks like my current caloric intake is right.

The injury is feeling a lot better. Still some pain but it's not bad. Should be good enough on Sunday to lift with care.

[size=+2]Today's Diet[/size]
Should be 3100 kcal.
 
havent checked on your log for a while. as expected very informative and detail oriented. looks to me like you got it right.:thumbsup:
 
Invalid Link Removed​

Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Sorry for the delay in yesterday's post. Not a whole lot to report. Injury improved again. Spent a lot of time watching NASM study CDs. When I woke up I felt thirsty and a little dehydrated.

On Friday my diet was off a little. I had some really good lasagna at a restaurant and skipped meal 6. Total calories were on target though.

I finished developing my new workout. Since I am logging a product I didn't want to make any radical changes. I kept most of the same exercises, it's now split over 3 days instead. I'm keeping some sub-splits as well, like focusing on quads one leg day and hams/glutes on the other. Total sets per muscle group have increased over a 7 day period. Most groups were 6 sets before, now they're 8. Legs increased from 12 sets to 14. This is a tentative plan and is subject to change if I feel the need.

Day 1 - Chest, Bis, Tris, Forearms
Incline Bench x2
Flat DB Bench x2

Close Bench x2
Pushdowns x1

EZ Bar Curl x2
Cable Curl x2

Wrist Curl x1
Reverse Wrist Curl x1

Day 2 - Legs, Calves, Abs
Squat x3
DB Lunge x2
Leg Extension x2

Rotary Calf x2
Seated Calf x2

Ab Crunch Machine x3
Weighted Ball Crunches x2

Day 3 - Shoulders, Upper Back, Traps
Seated DB Press x2
Bent Over Lat Raises x2
Chins x2
Bent Over Rows x2
BB Shrugs x2
DB Shrugs x2

Day 4 - OFF DAY

Day 5 - Chest, Bis, Tris, Forearms
Incline DB Press x2
Bench x2

Dips x2
Lying Tri Ext x1

DB Curl x2
EZ Bar Preacher Curl x2

DB Wrist Curls x1
DB Reverse Wrist Curls x1

Day 6 - Legs, Calves, Abs
Leg Press x3
Deadlifts x2
Prone Leg Curls x2

Rotary Calf x2
Donkey Calf x2

Cable Crunches x3
Weighted Decline Crunches x2

Day 7 - Shoulders, Upper Back, Traps
Seated BB Press x2
Standing Lat Raises x2

Pulldowns x2
Seated Rows x2

Behind Back BB Shrugs x2
Hammer Strength Shrugs x2

Day 7 - OFF DAY

...and repeat :)

[size=+2]Today's Diet[/size]
One of my roommates brought home some really good BBQ chicken that I couldn't pass up. Total calories were higher than normal but not crazy. Probably in the mid to upper 3000 range.
 
Invalid Link Removed​

Weight: 161.0 lbs (+6.8 lbs since start)

Wow, large weight gain yesterday. Broke through 160 lbs too! Unfortunately my waist has increased in size as well :(

I'm working out in the afternoon instead of this morning to give my injury a little more time. I'll be taking it easier than normal to make sure I don't exacerbate it. Instead of 6 reps I'm shooting for the 8-10 range. I may switch a few exercises as well to limit the use of my core.

[size=+2]Today's Diet[/size]
Should be 3600 kcal.
 
Hi DD,
Great log so far. I was looking at your workout routine and was curious how your strength was progressing overall? I've yet to try such a low rep scheme, how are you liking it?
 
[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up walk

50 decline crunches
20 pushups

Incline Bench
155x6
155x5.5

DB Bench
65x6
65x6

Close Grip Bench
135x6
135x6

BB Curl
80x6
(hurt a little so switched to preachers for more core support)

Preacher Curl
50x10

Cable Pushdowns
75x10

Cable Curls
60x6
45x8[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][**---][/size]
Felt very weak, don't know what was going on.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Average

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Bis were pumped, chest not as much.

[size=+2]Recovery[/size]
[size=+1][**---][/size]
Whole body felt a bit sore.

[size=+2]Other Observations / Comments[/size]
Today was the worst workout since I started this log. I don't why but I felt so weak. I intended to hit the 8-10 rep range but was only pushing 6 reps on a lot of exercises. The good news is that there wasn't a lot of pain. Not sure how tomorrow will be, I may have to do something instead of squats.
 
whatastud08 said:
Hi DD,
Great log so far. I was looking at your workout routine and was curious how your strength was progressing overall? I've yet to try such a low rep scheme, how are you liking it?
Click to expand...
I love the full body workouts! You're still doing the same number of sets per week but less per muscle group each day. If you're pushing hard you will start over training at 8-12 weeks, so time off is required. That's the only reason why I switched up to a 3 on 1 off split, to allow more recovery time. I'm not taking a week off in the middle of the log :)
 
Invalid Link Removed​

Weight: 161.0 lbs (+6.8 lbs since start)

Same weight as yesterday.

[size=+2]Today's Diet[/size]
Will be 3600 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog

30 decline situps
40 decline crunches
20 decline twist crunches
5 pushups

Squats
235x8
235x7
235x6
(bending too far over)

Rotary Calf
225x6
225x6

Leg Extensions
165x6
165x6

Seated Calf
205x6
180x6

DB Lunges
50x10
50x10

Ab Crunch Machine
85x20
100x15[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][***--][/size]
Back to normal.

[size=+2]Stamina / Endurance[/size]
[size=+1][**---][/size]
Seemed a bit below average. I was breathing pretty heavy between most sets.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Leg day = no pumps. They're feeling pretty hard though.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS from yesterday.

[size=+2]Other Observations / Comments[/size]
Felt much better in the gym today. Pain is almost completely gone and doesn't seem to interfere at all. Squats have been killing my back lately. I bend over too far no matter what weight I use even though I focus on keeping it straight. Not sure what to do about it. I haven't done any lunges in a LONG time so they felt great. Should really help my secondary muscles improve.
 
Invalid Link Removed​

Weight: 160.8 lbs (+6.6 lbs since start)

Slight weight decrease. I'm surprised it didn't drop more yesterday or today since it jumped a lot a few days ago.

[size=+2]Today's Diet[/size]
Will be 3600 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog

20 decline situps
20 decline crunches

Seated DB Press
55x6
55x6

Rear Lat Raises
15x8
15x8

Chins
BW x 7 (narrow)
BW x 6 (wide)

Bent Over Rows
135x9
135x10

Seated Hammer Strength Shrugs
(weight per side)
90x8
70x13

BB Shrugs
135x20
135x20
[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][***--][/size]
No real increases, but hard to tell since I did higher reps.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Average

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][****-][/size]
Improved.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
Lower back a little sore but not enough to count it.

[size=+2]Other Observations / Comments[/size]
Feeling almost healed when not exercising, but still feeling pain when using core muscles during workout. Went VERY light on shrugs since anything heavier resulted in pain. I'm pretty weak on the rear lat raises but damn they felt great. I was being very strict on my form, straight arms all the way in both directions.

As mentioned at the beginning of this log I planned on bulking for 4 weeks then cutting for 1 week. Next week is a cut week. Last cut week I ate at maintenance to attempt some recomp. This coming week is going to be an all out cut. I've put on way too much fat and need to get rid of some. I'm also interested in seeing what JW is like with severely reduced calories and a targeted keto diet (TKD). I'll be switching over to TKD in a few days but won't be dropping calories until Saturday. Full details to follow.
 
Invalid Link Removed​

Weight: 161.4 lbs (+7.2 lbs since start)

Off Day

Sizable weight increase overnight.

I've been accomplishing very little lately so 2 days ago I started writing down my daily accomplishments in my dream journal. I only write things I don't do every day. Then something happened last night and this morning, like everything just clicked and I knew what I needed to do. It came to me that I need to get a website back up that I bought a while ago. It's a site that sells a unique ebook about credit repair. I bought it for a pretty penny and then never did anything with it. But suddenly last night I knew I needed to get it up again. When I checked the domain I found I had 1 day left to renew it before it went to auction :eek: Talk about perfect timing. Then today everything seemed to come together. I even thought up a new website that I think will be GREAT, directly related to supplements. It probably won't be up before this log is done but keep watching ;)

I realize that doesn't have much to do with JW, but I felt it needed to be discussed. While my training and diet have been on the rest of my life hasn't. I don't know why but all of a sudden I have these great ideas again.

Back to bodybuilding, my traps were a bit sore when I woke up this morning. That NEVER happens. Then again, I never do 20 reps. I think my body is going to like the new routine :)

[size=+2]Today's Diet[/size]
~3100 kcal.
 
Invalid Link Removed​

Weight: 161.0 lbs (+6.8 lbs since start)

Got a free birthday shake at the gym today (not PWO, later in the afternoon). That and the bottle of Propadrol solomon sent made me happy :)

[size=+2]Today's Diet[/size]
With the decrease in total workout time I decided to drop my daily calories to 3500. Today the first 3 meals had carbs, the rest of the day will have minimal carbs.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog

20 decline crunches
20 decline twist crunches
20 pushups

Dips
BWx15
+55x6
+55x5

Incline DB Bench
65x6
65x4

Flat Bench
175x2
165x3
155x6

DB Curls
45x6
45x6

Preacher Curls
60x10
80x6

Lying Tricep Extensions
80x7
90x6

DB Wrist Curls
30x8

DB Side Wrist Curls
20x6[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][***--][/size]
Mixed. Chest was weak, bis and tris felt good. Went lower on the DB curls but kept the form more strict.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Average

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Bis were pretty pumped, chest felt ok but no pumps.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS

[size=+2]Other Observations / Comments[/size]
Chest felt pretty weak today, not sure why. I think my body isn't used to so many sets on a single body part. That's a good thing though, I should get some nice results.

I previously said I'd be going low carb today but realized that I won't be cutting until Sunday. I decided to make my first 3 meals "normal" then the remaining 4 low carb. Tomorrow and Saturday will be low carb but will still be ~3500 kcal.

I'm liking that my time in the gym has been significantly decreased. I think I'd rather do 6 shorter days per week then 3 long days.
 
Invalid Link Removed​

Weight: 160.6 lbs (+6.4 lbs since start)

It looks like I wasn't as healed as I thought. I was on my second set of leg presses when POP! Same thing as last week :(

I'll be going light for a while, probably 2 weeks. I'm not going to lift heavy again until it is completely healed. I'm pissed about that since strength is really improving (see below) but what else can I do?

[size=+2]JW Updates[/size]
I haven't commented specifically about JW in a while so here's an update. I've noticed increased shedding. I accepted that I'm going to go bald a long time ago so this doesn't necessarily bother me. My Mom's father lost all of his hair young so I know what I have to look forward to. Just something to watch for. Back acne has decreased from when I was using PA. There's still some there, just not as much. Still a lot of acne on my shoulders and some on my chest and face. Strength seems to be improving pretty rapidly, although with this damned injury it's hard to take full advantage of that. I'm not feeling any other reported sides, such as lethargy or effect on libido.

[size=+2]Today's Diet[/size]
Should be around 3500 kcal but may be a little under. I'm not tracking it 100% today, just keeping a close eye on it.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog

30 decline situps
30 decline crunches
20 decline twist crunches
5 pushups

Leg Press
670x7
690x4 then POP
(Was well on my way to hitting at least 6 reps, very good PR for me)

Donkey Calf
360x8
360x8

Seated Leg Curls
145x6
145x6

Rotary Calf
225x6
225x6

Leg Extensions
170x6 (PR)
170x4[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
Excellent! I know I could have hit over 700x6 on leg presses which is a huge increase. When I started JW I was doing 580x8.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Average

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][**---][/size]
Since I did fewer sets then planned my legs weren't even as hard as they should have been. Oh well...

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS

[size=+2]Other Observations / Comments[/size]
I'm really psyched with the increase on leg presses. I'm just so disappointed that I won't be able to see how high I can go for a while.

I took some time looking over a calender to get a rough plan for the next 8 months. I'll probably be doing a 6 week PH cycle in Sept, then an 8 week in December (if I have the money). Then for my first contest in March I'll be using Pro-Anabol again. I may try some other stuff during the time in between PH cycles.
 
Invalid Link Removed​

Weight: 157.6 lbs (+3.4 lbs since start)

Sorry about missing yesterday's update, I was pretty busy. I had trouble sleeping that night, the pain from my injury kept me up. It was supposed to be a back and shoulder workout day but I skipped it because I didn't want to exacerbate the injury.

I decided to start the cut on Saturday. I'll be using EC. EC does absolutely nothing for my strength (I've compared workouts before) so it shouldn't have any impact on my JW results.

[size=+2]Today's Diet[/size]
Was ~1800 kcal, high fat & protein and very low carbs.
 
Invalid Link Removed​

Weight: 156.2 lbs (+2.2 lbs since start)

Off Day

Big weight drop from low carbs. I'm sure a lot of it will come back next week. My goal is to lose at least 2.5-3 lbs of fat this week with no muscle or strength loss.

Much less pain today. Should be good to go tomorrow, low weight high reps (10+).

Journey to CPT Update: I finished watching the NASM study CDs yesterday. They were the 2004 edition but you can't complain about free :) Most of it was good but the nutrition presentation was horrible, I was picking out mistakes left and right. I want to go for the NSCA-CPT so I'll be buying their book this week. I feel pretty comfortable with my knowledge but still need some work. I want to learn the name of every muscle. I also need to get my CPR certification, I haven't had it since high school.

This week's diet will be very low, in the 1200-1500 range. I'm keeping protein at 220g per day and adjusting carbs and fat. If it has a negative impact on my workout I'll increase the calories. I'm not willing to sacrifice strength.

[size=+2]Today's Diet[/size]
Will be around 1250 kcal.
 
Invalid Link Removed​

Weight: 154.2 lbs (+0.2 lbs since start)

Not sure about this weight, I may have remembered it wrong. May have been 156.4. We'll see tomorrow.

Last night I realized I made a stupid math error. I was going to do 2g of protein per lb, for some reason thinking that 160 X 2 = 220. Duh, it's 320. So I changed my mind, instead I'll be eating close to 1.5g per lb of protein, in the 220-240g range.

Yesterday's total came in around 1400 kcal.

[size=+2]Today's Diet[/size]
Not sure exactly what it'll be yet, I think ~1600 kcal. Today's carbs will be a little over 100g including fiber, net carbs will probably be around 80g.

I haven't been very specific about my diet. Right now it mainly consists of chicken, eggs, MPI, cheese, fiber sources, and greens.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water

I made a mistake here. I was going to eat half a banana beforehand for some carbs but forgot. It impacted my workout, see comments below.[/size]

[size=+2]Workout[/size]

[size=+1]8 min warm up jog, 0.75 miles

20 decline crunches
20 pushups

Incline Bench
135x10
135x8
Tris were the limiting factor here, chest could have kept going.

DB Bench
52.5x7
52.5x8
Same thing again, tris crapped out.

Close Grip Bench
95x10
95x10
Burned out from low carbs, had the strength but not the energy to keep going.

Preacher Curl
65x15
70x10
Switched out standing BB curl for preachers to limit impact on core.

Cable Curls
45x12 (left) 45x14 (right)
45x10 (left) 45x12 (right)
Right is lagging so did a few extra reps after a brief pause.

Cable Pushdowns
75x10

BB Wrist Curl
50x15

BB Reverse Wrist Curl
40x7[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][*****][/size]
Yeah buddy! Strength was way up today. On Thursday I did 60x10 preacher curls, today (4 days later) 65x15 and 70x10. The 65 felt like nothing, my arms burned out due to lack of carbs not strength. I felt like I could have done a ton more reps if I had the glycogen.

[size=+2]Stamina / Endurance[/size]
[size=+1][**---][/size]
Forgot preworkout carbs and felt it. The chest exercises suffered as a result. My tris were getting burned out.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Up thanks to EC.

[size=+2]Pumps / Vascularity[/size]
[size=+1][*****][/size]
Best arm pumps I've ever had on low carbs, almost to the point of hurting.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS

[size=+2]Other Observations / Comments[/size]
Pretty kick ass workout despite burning out from low carbs. We'll see how tomorrow goes with some preworkout carbs. If that doesn't help I may end this cut a few days early. I want to take every advantage of the strength increases JW is giving me.

Progress Comments: This is a general overview of how my body is coming along. This is more for myself to document my progress but is relevant to the log. With my goal of doing my first competition in March I have to make sure I'm progressing. I still have a lot of muscle to put on

Quads: In the past few days separation of my quads has gotten a lot better. They were holding water or fat and these few cut days have helped bring them out. I was worried about their lack of progress but now I think there was water/fat hiding them. From what I now see I'm happy with how they're coming. They still have a long way to go before I'm happy with them.
Hams: Progressing nicely, should be in good shape by March.
Glutes: Also coming along well, these are low on my list of concerns.
Calves: Seem to be progressing along with legs.
Arms: VERY happy with how they've been coming along. Still need a lot more size but they've exploded since I started this log.
Shoulders: Same as arms, massive progress since this log started.
Chest: Pecs aren't progressing as much as I'd like. Clavicular and sternocostal heads need the most work. I always seem to burn out my tris before my chest gets enough work. I think I need to start doing flys.
Traps: I've been happy with my upper traps for a while although they continue to progress. I've seen a very nice improvement in my mid and lower traps since starting this log. Lower traps were lagging before and have been catching up.
Lats & Back: Very happy with how my lats are progressing. Since starting this log I've added some nice width and size. Teres' have grown significantly. Erector spinae has grown as well.

JW Observations: Wow, strength has been going up significantly since last week. I strongly advise anyone who's going to run JW to do 8 weeks. I feel the best workouts have been after I finished the first bottle and they just keep getting better. IMO a 4 week cycle is cutting yourself short, almost not worth doing. I can't wait to see where I am when this log is done!
 
Invalid Link Removed​

Weight: 153.2 lbs (-0.8 lbs since start)

Wow, weight has gone down over 7 lbs in 5 days. I know a lot of that is water but still, damn. I've decided to end the cut tomorrow. Thursday (an off day) will be in the 2500-2800 kcal range, with Friday back to bulk level.

I got about 2 hours of sleep last night. A combination of EC and plenty on my mind kept me up. I'm not tired at all so far but I have a feeling I'm going to crash tonight. I decided to only take 2 doses of EC to ensure a good night.

[size=+2]Today's Diet[/size]
Will be ~1600 kcal.

Dropped the PWO banana and damn the shake was nasty.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water
10g WMS

[size=+2]Workout[/size]

[size=+1]5 min warm walk @ 4mph, varying incline

30 decline situps
50 decline crunches

Smith Squats
195x12
195x10

Rotary Calf
225x10 (PR)
225x8

DB Lunges
50x12
50x12

Seated Calf
180x7
180x8

Leg Extensions
155x10
155x8

Hack Squat
200x8

Ab Crunch Machine
80x25
85x20[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
Still going up. 4 days ago I did 225x6 on rotary calf, today I did 225x10 :eek:

[size=+2]Stamina / Endurance[/size]
[size=+1][**---][/size]
This was mixed but I'm going to call it decreased. Better than yesterday but my heart rate was way up. I had to rest longer to get it down. Was still burning out due to low carbs but not as bad.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Still up thanks to EC.

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
All things considered my quads felt great, but not above normal due to low carbs.

[size=+2]Recovery[/size]
[size=+1][***--][/size]
No DOMS

[size=+2]Other Observations / Comments[/size]
I've been at my gym now for over a year and I think today was the first time I've ever had to wait for a squat rack. I didn't want to wait so I did smith squats instead. I haven't done smith squats in a LONG time. They actually felt really good, hit my quads just right. I've never done hack squats so I gave them a try today. Was getting a little pain so didn't push it.

This was the first leg workout in a LONG time that left me feeling weak and wobbly. Quads were beat.
 
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Weight: 152.8 lbs (-1.2 lbs since start)

Last night a buddy of mine called me up at 7:00. The CEO of his company gave him tickets to a Meat Loaf show and he invited me. I'm not a big fan but I can't pass up free tickets. It was a good show!

I ended up having a slice of pizza and some donut holes because I was afraid of not eating enough. Total calories for the day were still below 2000 kcal.

[size=+2]Today's Diet[/size]
Will be ~1600 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water
10g WMS[/size]

[size=+2]Workout[/size]

[size=+1]8 min warm up jog, 0.8 miles

10 decline situps
20 decline crunches

Wide Chins
BW x 10

Seated DB Press
45x12
45x8

Pulldowns
130x12

Bent Over Rows
135x10
135x10

Rear Lat Raises
15x10
15x8

BB Shrugs
185x10
185x10
Took it easy here and didn't use straps.

Seated Hammer Strength Shrugs
(weight per side)
90x8
90x8
Also took it easy on these, no straps.[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
Improved but lack of carbs held me back. I took it pretty easy on shrug exercises. I didn't want to hurt myself again.

[size=+2]Stamina / Endurance[/size]
[size=+1][**---][/size]
Low carbs = :( Today is the last day of this, time to get back to bulking. I don't want to be held back.

[size=+2]Energy / Focus[/size]
[size=+1][****-][/size]
Still up thanks to EC.

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Average for low carbs. Not much to speak of.

[size=+2]Recovery[/size]
I decided to remove the rating system for recovery because it doesn't make much sense to me.

Quads and glutes are pretty sore today. That makes me happy :)

[size=+2]Other Observations / Comments[/size]
I have a feeling Friday's working is going to be awesome. I can't wait to use my new found strength along with carbs. I'm also interested in seeing how much weight I actually lost.

I've improved my situp form. I realized I was using too much hip flexion and working my hip flexors which took away from my abs. Now I'm keeping my hips stationary in a neutral position and it hits my abs a LOT harder. Studying to be a CPT taught me about it.
 
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Weight: 154.8 lbs (+0.8 lbs since start)

Off Day

I decided to end the cut last night with a nice bag of cookies :)

Working on my car and getting other stuff done today. Back to the gym tomorrow.

[size=+2]Today's Diet[/size]
Will be less than 3000 kcal. After my oatmeal exploded in the microwave this morning I decided I wasn't going to track today, just keep the meals in the 400-500 kcal range.
 
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Weight: 155.4 lbs (+1.4 lbs since start)

Smaller weight increase than expected. We'll see how I am after today, but it looks like I lost a LOT of fat for such a short diet.

Yesterday I was VERY lethargic. I sat around watching TV last night and went to bed an hour early. I woke up an hour later than normal too.

I keep forgetting to mention it but my quads and glutes are STILL sore. They were very sore yesterday, not as bad today. Tuesday's workout was killer.

[size=+2]Today's Diet[/size]
Will be around 3500 kcal.

Workout to follow later.
 
[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog, 0.7 miles

15 decline crunches
30 decline situps
20 pushups

Incline DB Bench
60x10
60x9

Flat Bench
155x5
135x8

Dips
+25x8
+25x6

DB Curls
40x8
40x8

Preacher Curls
70x12
70x8

Lying Tricep Extensions
80x10

DB Wrist Curls
30x8

DB Reverse Wrist Curls
20x15 (left) x10 (right)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g dextrose
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
Chest exercises are still burning out quickly but strength was up. I added 2 reps to preacher curls since Monday :eek: Every workout I'm adding weight or reps.

[size=+2]Stamina / Endurance[/size]
[size=+1][**---][/size]
Still feeling like I'm burning out quicker than I should. Not as bad as a few days ago with low carbs. I think it's due to how I was working out for the past 6 months. With full body workouts I was doing very few sets per muscle group. My muscles aren't used to doing more sets. That could be a very good thing, changes like this tend to have great results.

Cardiovascularly I felt my endurance was increased. My heart rate was way down as was my breathing.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Back to normal.

[size=+2]Pumps / Vascularity[/size]
[size=+1][****-][/size]
Awesome bicep pumps today.

[size=+2]Recovery[/size]
Quads and glutes are still slightly sore but almost back to normal.

[size=+2]Other Observations / Comments[/size]
Overall a good workout. Nice progress on bicep exercises. My arms are looking bigger than ever!

I forgot to make note of the change in PWO shake protein. I'm using different whey now and no more casein.

Yesterday I had some weird mood swings, probably due to coming off of EC. When I woke up I was irritable and angry. That went away in about an hour. Then later when I was lethargic I had no motivation at all. Today I seem to be back to normal.
 
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Weight: 157.2 lbs (+3.2 lbs since start)

There we go, there's the weight rebound. Still, looks like I lost around 3 lbs. Pretty damned good!

[size=+2]Today's Diet[/size]
Will be around 3500 kcal.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog, 0.7 miles

30 decline situps
40 decline crunches
20 decline twist crunches

Single Leg Press
200x8
200x8
200x8
(Could have done 9-10 reps, kept it a little easy)

Rotary Calf
225x12
225x10

Deadlifts
185x10
185x10
(Could have easily done 15 reps, took it very easy here. Didn't want to reinjure myself)

Donkey Calf
270x12
320x12
(Realized I was lighter than planned after, should have been 360 lbs)

Prone Leg Curls
145x3
135x5 (no rest, 145 just didn't feel right today)
135x8

Rope Crunch
50x40
60x20
(Took it easy here too)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][***--][/size]
Hard to judge today since I took it easy on most exercises. Added 2 reps to rotary calf since Tuesday (4 day). First time ever doing single leg presses too, nothing to judge it against.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Back to normal.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Average

[size=+2]Pumps / Vascularity[/size]
[size=+1][***--][/size]
Leg day, no pumps. I forgot to comment that I've noticed increased vascularity on my bis.

[size=+2]Recovery[/size]
No DOMS.

[size=+2]Other Observations / Comments[/size]
First time doing single leg presses. I think they'll help a lot on strengthening supporting muscles. I'll probably keep doing them.

I was going to do 225 on DLs but decided against it. Didn't want to risk injury. Probably could have done 225x10.

I had a disappointing showing in the CL bagel bite eating contest. I only hit 10. Oh well, I'm more of a volume eater than speed eater.
 
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Weight: 157.2 lbs (+3.2 lbs since start)

Same weight as yesterday. That means I lost about 3 lbs of fat on my 5 day cut :eek:

JW Observations: The boys are hanging low and libido is up. Noticed a few more zits on my face and neck. Overall very few sides!

[size=+2]Today's Diet[/size]
Visited a friend I haven't seen in 7 years. Ate some good food, drank some decent wine, had some ice cream. I reduced the rest of my meals to make up for it so calories should still be on target.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

[size=+1]T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

[size=+2]Workout[/size]

[size=+1]7 min warm up jog, 0.74 miles

20 decline crunches
20 decline twist crunches

Pulldowns
140x15
160x8

Seated BB Press
125x10
125x10
(Nice increase. I'll be going to 135 next time, finally full plates!)

Cable Rows
175x10
175x10

Lateral Raises
20x10
20x10
(Kept form VERY strict here, straight arms no cheating)

DB Shrugs
100x10
100x12
(Could have gone higher, took it a little easy)

Back BB Shrugs
225x12
225x15
(Felt good, still took it easy here)[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
Up again. I added 2 reps to BB presses from the last time. I took it light on the shrugs, I could have done more reps.

[size=+2]Stamina / Endurance[/size]
[size=+1][***--][/size]
Normal

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Normal

[size=+2]Pumps / Vascularity[/size]
[size=+1][**---][/size]
A bit below normal. I did see some nice striations in my delts though.

[size=+2]Recovery[/size]
No DOMS.

[size=+2]Other Observations / Comments[/size]
I haven't done a lot of these exercises in a while. It was good to change things up. Strength still increasing.

My friend is in school to become a chiropractor so she gave me a neck and back adjustment. I didn't feel like I needed it but now the pain from my tear/strain/whatever is almost gone despite having nothing to do with my back.
 
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Weight: 157.4 lbs (+3.4 lbs since start)

Off Day

Slight weight increase, looks like I got yesterday's diet right.

I'll be spending most of today working on my Mustang. I need to get the front suspension back on today.

[size=+2]Today's Diet[/size]
Will be around 3000 kcal.
 
DriverDan said:
I'll be spending most of today working on my Mustang. I need to get the front suspension back on today.
Click to expand...

What year Dan? My Dad had a 65 Convertible 3 speed 289 Red w/ Black Top and Black interior.

I had a 88 GT! :head:

I saw a suhweet Roush GT this morning on the hwy. Yellow w/ black racing stripes!
 
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Weight: 156.4 lbs (+2.4 lbs since start)

Last night I was thinking how I may have undereaten. Looks like I did. I probably didn't get enough water either.

Yesterday I was going to go to Old Country Buffet for dinner but had something else to do. I like to torture myself with bad food every once in a while :p I'm going to go today instead. I won't stuff myself but I'll be eating a lot.

[size=+2]Today's Diet[/size]
Who knows, with Old Country Buffet in the picture it will be a lot.

[size=+2]Pre-workout Nutrition / Supplementation[/size]

Nothing, wanted to try without Purple Wraath for once.

[size=+2]Workout[/size]

[size=+1]7 min warm up jog, 0.72 miles

20 decline crunches
10 decline twist crunches

Incline Bench
145x10
145x8
Up 10 lbs since last Monday (8 days). Same number of reps.

DB Bench
60x8
60x8
Up 7.5 lbs from last Monday.

Incline DB Flys
25x10
I decided to start doing flys. Did these really light with excellent form.

BB Curl
70x12
80x8
I felt like I could go forever at 70 lbs.

Cable Pushdowns
85x10
85x8
Up 10 lbs since last Monday.

1 Arm Cable Curls
50x10

1 Arm Reverse Cable Curls
50x6
I've never done these before, wanted to try them. Really felt it in my forearms.

Grip work
10 lbs up and down twice
I never do these either. From now on I will.[/size]

[size=+2]Post-workout Nutrition / Supplementation[/size]
[size=+1]20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
[/size]

[size=+2]Strength[/size]
[size=+1][****-][/size]
The weight increases speak for themselves. Strength continues to increase.

[size=+2]Stamina / Endurance[/size]
[size=+1][****-][/size]
Heart rate was down between sets. This was very surprising since I didn't take Purple Wraath today.

[size=+2]Energy / Focus[/size]
[size=+1][***--][/size]
Normal

[size=+2]Pumps / Vascularity[/size]
[size=+1][*****][/size]
Holy swole! Arms were so pumped I could hardly flex afterwards. Chest was blown up. Best pumps in a long time!

[size=+2]Recovery[/size]
Yesterday I had soreness in my spinati and lats all day. Still a little today but almost gone.

[size=+2]Other Observations / Comments[/size]
I didn't have any clean gym clothes so I decided to do my workout after my 2nd meal. I wanted pumps so I ate a PB&J sandwich, half a banana, and a cup of milk about 1.5 hours before my workout. Seems that it worked! Pumps were crazy.

I also wanted to try a day off of Purple Wraath. I've been taking it for months now. It didn't seem to have a negative impact on my workout at all.
 
thewilman said:
What year Dan? My Dad had a 65 Convertible 3 speed 289 Red w/ Black Top and Black interior.

I had a 88 GT! :head:

I saw a suhweet Roush GT this morning on the hwy. Yellow w/ black racing stripes!
Click to expand...
Nice! Those new Roush GTs are sick.

Mine's an 89 notchback. 300hp to the wheels, 12.90 1/4 mile on drag radials. It has been in storage for almost 3 years now and hasn't been started in 2. I'm hoping to have it back on the road soon. Here's a pic:

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Unfortunately the Wilwood front brakes got stolen, I have to go back to stock :(
 
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