Outside Backer
Well-known member
eat eat eat
AppNut: Neovar Recomped & Osteo-Sport
- Thread starter rolandajoint
- Start date
rolandajoint
Well-known member
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obama and pumpkin carving FTW
ill get an update going tonight for the passed few days. had a KILLER leg and calf workout this morning. after a grueling cumulative final.
cheers.
obama and pumpkin carving FTW
ill get an update going tonight for the passed few days. had a KILLER leg and calf workout this morning. after a grueling cumulative final.
cheers.
rolandajoint
Well-known member
Day 21 - 12/8/08
Supplements
Neovar Dose 1: 5 caps, 15 minutes later, 1 large sweet potatoe with olive oil spread and 1 tbsp of brown sugar, and a chicken breast
Osteo Sport: 5 caps first thing in the morning
Jacked: 2 scoops pre workout
Anabolic Pump: 1 cap 20 mins pre w/o
BC+EAA: 4.5 scoops with 75g WMS intraworkout
Training
Legs
Squats
135 x 12
wasnt feeing it with my back, so i moved on...
Leg Press
4 plates x 15
6 plates x 12
8 plates x 8
10 plates x 6
10 plates + 50 lbs x 5
12 plates x 5
8 plates x 8
Leg Extensions (1-1.5 minute rest times)
80 x 15
115 x 12
145 x 12
175 x 12
190 x 10
"DROP SET OF DEATH"
205 x 8
-dop-
145 x 7
-drop-
80 x 8
Lying Leg Curls
80 x 12
95 x 12
110 x 10
Seated Leg Extensions
140 x 20
200 x 12
260 x 12
320 x 10
Single Leg Standing Calf Raises
BW x 15
BW x 12
BW + 30lb DB x 12 x 2
BW x 12 x 2
Notes
cut the workout a little short in terms of sets. on leg curls, my hamstrings were already pretty fatigued from the leg press. i cut calf extensions a little short, only because i planned on burning em out with the standing ones.
strength felt through the roof on leg extensions. that is by far the highest i have ever gone on them, and then the drop set of death....holy cow. i almost screamed like a girl. my quads felt like they were on fire. it took me a good 1 or 2 minutes to recover them, and then i had to limp across the weight room to get some water haha.
shoulder is feeling great. neovar is going great.
btw, jacked is the sh*t. honestly, more focus than i have experienced with adderall. a good pump, but i dont give credit for that to jacked.
and i used jacked and AP pre w/o, and neovar post w/o. i was itchin to use it, so i decided to give it a whirl. but neovar is back on the menu
Supplements
Neovar Dose 1: 5 caps, 15 minutes later, 1 large sweet potatoe with olive oil spread and 1 tbsp of brown sugar, and a chicken breast
Osteo Sport: 5 caps first thing in the morning
Jacked: 2 scoops pre workout
Anabolic Pump: 1 cap 20 mins pre w/o
BC+EAA: 4.5 scoops with 75g WMS intraworkout
Training
Legs
Squats
135 x 12
wasnt feeing it with my back, so i moved on...
Leg Press
4 plates x 15
6 plates x 12
8 plates x 8
10 plates x 6
10 plates + 50 lbs x 5
12 plates x 5
8 plates x 8
Leg Extensions (1-1.5 minute rest times)
80 x 15
115 x 12
145 x 12
175 x 12
190 x 10
"DROP SET OF DEATH"
205 x 8
-dop-
145 x 7
-drop-
80 x 8
Lying Leg Curls
80 x 12
95 x 12
110 x 10
Seated Leg Extensions
140 x 20
200 x 12
260 x 12
320 x 10
Single Leg Standing Calf Raises
BW x 15
BW x 12
BW + 30lb DB x 12 x 2
BW x 12 x 2
Notes
cut the workout a little short in terms of sets. on leg curls, my hamstrings were already pretty fatigued from the leg press. i cut calf extensions a little short, only because i planned on burning em out with the standing ones.
strength felt through the roof on leg extensions. that is by far the highest i have ever gone on them, and then the drop set of death....holy cow. i almost screamed like a girl. my quads felt like they were on fire. it took me a good 1 or 2 minutes to recover them, and then i had to limp across the weight room to get some water haha.
shoulder is feeling great. neovar is going great.
btw, jacked is the sh*t. honestly, more focus than i have experienced with adderall. a good pump, but i dont give credit for that to jacked.
and i used jacked and AP pre w/o, and neovar post w/o. i was itchin to use it, so i decided to give it a whirl. but neovar is back on the menu
rolandajoint
Well-known member
Day 26 - 12/13/2008
Supplements
Neovar Dose 1: 5 caps, 15 minutes later, 1 large sweet potatoe with olive oil spread and 1 tbsp of brown sugar, and a chicken breast
Osteo Sport: 5 caps first thing in the morning
Jacked: 2 scoops pre workout
Anabolic Pump: 1 cap 20 mins pre w/o
BC+EAA: 4.5 scoops with 75g WMS intraworkout
Training
Legs
Squats
135 x 12
wasnt feeing it with my back, so i moved on...
Leg Press
4 plates x 15
6 plates x 12
8 plates x 8
10 plates x 6
10 plates + 50 lbs x 5
12 plates x 5
8 plates x 8
Leg Extensions (1-1.5 minute rest times)
80 x 15
115 x 12
145 x 12
175 x 12
190 x 10
"DROP SET OF DEATH"
205 x 8
-dop-
145 x 7
-drop-
80 x 8
Lying Leg Curls
80 x 12
95 x 12
110 x 10
Seated Leg Extensions
140 x 20
200 x 12
260 x 12
320 x 10
Single Leg Standing Calf Raises
BW x 15
BW x 12
BW + 30lb DB x 12 x 2
BW x 12 x 2
Notes
cut the workout a little short in terms of sets. on leg curls, my hamstrings were already pretty fatigued from the leg press. i cut calf extensions a little short, only because i planned on burning em out with the standing ones.
strength felt through the roof on leg extensions. that is by far the highest i have ever gone on them, and then the drop set of death....holy cow. i almost screamed like a girl. my quads felt like they were on fire. it took me a good 1 or 2 minutes to recover them, and then i had to limp across the weight room to get some water haha.
shoulder is feeling great. neovar is going great.
btw, jacked is the sh*t. honestly, more focus than i have experienced with adderall. a good pump, but i dont give credit for that to jacked.
and i used jacked and AP pre w/o, and neovar post w/o. i was itchin to use it, so i decided to give it a whirl. but neovar is back on the menu
Supplements
Neovar Dose 1: 5 caps, 15 minutes later, 1 large sweet potatoe with olive oil spread and 1 tbsp of brown sugar, and a chicken breast
Osteo Sport: 5 caps first thing in the morning
Jacked: 2 scoops pre workout
Anabolic Pump: 1 cap 20 mins pre w/o
BC+EAA: 4.5 scoops with 75g WMS intraworkout
Training
Legs
Squats
135 x 12
wasnt feeing it with my back, so i moved on...
Leg Press
4 plates x 15
6 plates x 12
8 plates x 8
10 plates x 6
10 plates + 50 lbs x 5
12 plates x 5
8 plates x 8
Leg Extensions (1-1.5 minute rest times)
80 x 15
115 x 12
145 x 12
175 x 12
190 x 10
"DROP SET OF DEATH"
205 x 8
-dop-
145 x 7
-drop-
80 x 8
Lying Leg Curls
80 x 12
95 x 12
110 x 10
Seated Leg Extensions
140 x 20
200 x 12
260 x 12
320 x 10
Single Leg Standing Calf Raises
BW x 15
BW x 12
BW + 30lb DB x 12 x 2
BW x 12 x 2
Notes
cut the workout a little short in terms of sets. on leg curls, my hamstrings were already pretty fatigued from the leg press. i cut calf extensions a little short, only because i planned on burning em out with the standing ones.
strength felt through the roof on leg extensions. that is by far the highest i have ever gone on them, and then the drop set of death....holy cow. i almost screamed like a girl. my quads felt like they were on fire. it took me a good 1 or 2 minutes to recover them, and then i had to limp across the weight room to get some water haha.
shoulder is feeling great. neovar is going great.
btw, jacked is the sh*t. honestly, more focus than i have experienced with adderall. a good pump, but i dont give credit for that to jacked.
and i used jacked and AP pre w/o, and neovar post w/o. i was itchin to use it, so i decided to give it a whirl. but neovar is back on the menu
Rosie Chee
The Female Terminator
That's a question only Dirk can answer
(Note: Why would you add MORE Cissus if OsteoSport is working for you?)And rolandajoint, you don't need to dose the NeoVar Recomped as high as you are (not sure WHY you are, either). 3 caps per dose is ENOUGH for someone of your weight.
Other than that, log looking good.
rolandajoint
Well-known member
Day 28 - 12/15/08
Supplements
Neovar Dose 1: 5 caps, 2 cups skim milk, 1.5 scoops whey, 3/4 cup ground oats
Neovar Dose 2: 5 eggs, 1 cup oats w/ brown sugar, 2 cups skim milk.
Osteo-Sport: 4 caps post workout
Training
Chest
Weighted Push-Ups (feet elevated on bench, hands shoulder-width apart on face down dumbbells)
BW x 12
BW+45 x 12
BW+70 x 6
BW+90 x 6
BW+100 x 4
BW+90 x 5
BW+90 x 4
Low Cable Flyes
30 x 15
40 x 12
45 x 12
50 x 10
60 x 8
40 x 15
Triceps
Skull Crushers
55 x 15
65 x 12
80 x 6
90 x 6
100 x 4
100 x 4
80 x 6
Reverse Grip EZ Bar Cable Pushdowns
100 x 12
140 x 12
180 x 12
200 x 12
200 x 10
160 x 10
-drop-
120 x 8
-drop-
80 x 5
Notes
awesome workout to say the least. was kind of a rushed workout because my girlfriend and i both had work right after the gym. pump was great. vascularity is increasing. pump was to the point of pain anytime i flexed.
im noticing a bit of leaning out. im still around 193 or so. so i know im definitely dropping a tiny bit of fat, despite eating a crap load of carbs. even later in the day and night.
shoulder is also feeling great. ive been starting my workouts with my therapy exercises. helps to warm it up and seems to amount to less discomfort and pain during exercises.
Supplements
Neovar Dose 1: 5 caps, 2 cups skim milk, 1.5 scoops whey, 3/4 cup ground oats
Neovar Dose 2: 5 eggs, 1 cup oats w/ brown sugar, 2 cups skim milk.
Osteo-Sport: 4 caps post workout
Training
Chest
Weighted Push-Ups (feet elevated on bench, hands shoulder-width apart on face down dumbbells)
BW x 12
BW+45 x 12
BW+70 x 6
BW+90 x 6
BW+100 x 4
BW+90 x 5
BW+90 x 4
Low Cable Flyes
30 x 15
40 x 12
45 x 12
50 x 10
60 x 8
40 x 15
Triceps
Skull Crushers
55 x 15
65 x 12
80 x 6
90 x 6
100 x 4
100 x 4
80 x 6
Reverse Grip EZ Bar Cable Pushdowns
100 x 12
140 x 12
180 x 12
200 x 12
200 x 10
160 x 10
-drop-
120 x 8
-drop-
80 x 5
Notes
awesome workout to say the least. was kind of a rushed workout because my girlfriend and i both had work right after the gym. pump was great. vascularity is increasing. pump was to the point of pain anytime i flexed.
im noticing a bit of leaning out. im still around 193 or so. so i know im definitely dropping a tiny bit of fat, despite eating a crap load of carbs. even later in the day and night.
shoulder is also feeling great. ive been starting my workouts with my therapy exercises. helps to warm it up and seems to amount to less discomfort and pain during exercises.
rolandajoint
Well-known member
Day 29 - 12/16/08
Supplements
Neovar Dose 1: 5 caps, 2 scoops whey in water, 1 cups oats w/ brown sugar
Neovar Dose 2: 5 caps, 5 eggs, 4 oz ground beef, 1 cup oats w/ brown sugar
Osteo-Sport: 4 caps post workout
Training
Back
Pull-Downs (grip slightly wider than shoulder grip)
120 x 30
165 x 15
195 x 12
210 x 6
240 x 2
210 x 4
195 x 6
195 x 4
Hammer Strength Rows (arms done separately)
2 plates x 15
3 plates x 15
4 plates x 12
4 plates+25 x 12 (UP!)
5 plates x 10 (UP!)
-30 sec rest-
4 plates x 12
-30 sec rest-
3 plates x 12
Biceps
DB Hammer Curls (alternating fashion)
30's x 15
45's x 12
60's x 6
70's x 5
60's x 6
55's x 8
One Arm Low Cable Concentration Curls (2 seconds up, 1 second squeeze, 2 seconds down)
15 x 15
20 x 12
25 x 12
25 x 12
25 x 10
20 x 12
Notes
pretty intense workout. i put up the 5 plates, worked up some aggression, and pumped out the set. i noticed an ease with the first couple reps, an increase in explosive strength. both with the 4plates+25 and the 5 plates set. i can attribute this to neovar and increase in carbohydrate intake.
pump was great. my arms are finally gaining some mass, and my left arm seems to be catching up a bit in size to my right arm. ive never really done concentration curls like that either, and it caused instant DOMS. my were so sore once i got home and started to relax and eat some food.
shoulder, still feeling great. osteo sport is running low. i will probably not buy another bottle, due to lack of funds, however i think it will be a good test to see if it has helped me to heal, or just to alleviate pain.
Supplements
Neovar Dose 1: 5 caps, 2 scoops whey in water, 1 cups oats w/ brown sugar
Neovar Dose 2: 5 caps, 5 eggs, 4 oz ground beef, 1 cup oats w/ brown sugar
Osteo-Sport: 4 caps post workout
Training
Back
Pull-Downs (grip slightly wider than shoulder grip)
120 x 30
165 x 15
195 x 12
210 x 6
240 x 2
210 x 4
195 x 6
195 x 4
Hammer Strength Rows (arms done separately)
2 plates x 15
3 plates x 15
4 plates x 12
4 plates+25 x 12 (UP!)
5 plates x 10 (UP!)
-30 sec rest-
4 plates x 12
-30 sec rest-
3 plates x 12
Biceps
DB Hammer Curls (alternating fashion)
30's x 15
45's x 12
60's x 6
70's x 5
60's x 6
55's x 8
One Arm Low Cable Concentration Curls (2 seconds up, 1 second squeeze, 2 seconds down)
15 x 15
20 x 12
25 x 12
25 x 12
25 x 10
20 x 12
Notes
pretty intense workout. i put up the 5 plates, worked up some aggression, and pumped out the set. i noticed an ease with the first couple reps, an increase in explosive strength. both with the 4plates+25 and the 5 plates set. i can attribute this to neovar and increase in carbohydrate intake.
pump was great. my arms are finally gaining some mass, and my left arm seems to be catching up a bit in size to my right arm. ive never really done concentration curls like that either, and it caused instant DOMS. my were so sore once i got home and started to relax and eat some food.
shoulder, still feeling great. osteo sport is running low. i will probably not buy another bottle, due to lack of funds, however i think it will be a good test to see if it has helped me to heal, or just to alleviate pain.
rolandajoint
Well-known member
that can be arranged. ive got a whole video from the end of my mass fx run, and i began neovar a couple weeks after that. probably another week of neovar, and ill post em up.
***2 update will be coming up tonight***
rolandajoint
Well-known member
today was my last day of neovar, and a few days ago was my last dose of osteo sport. ive got about 4 or 5 updates to add, as well as a final review. ill get it up tmrw. will probably get some progress pics too.
hope everyone had a great holiday!
hope everyone had a great holiday!
Rosie Chee
The Female Terminator
rolandajoint
Well-known member
Day 32 - 12/19/08
Supplements
Neovar Dose 1: 5 caps, 5 eggs, 1/4 lb lean beef hot dog, 4 slices whole wheat toast with sugar free jam
Neovar Dose 2: 5 caps, 1 cup brown rice, steak, chicken, and a salad
Osteo-Sport: 4 caps post workout
Training
Shoulder
DB Shrugs
80's x 20
100's x 15
120's x 12
120's x 12
120's x 12
BB Upright Rows
95 x 12
115 x 6
135 x 6
155 x 4
135 x 5
115 x 7
Heavy DB Swing -Superset- Cable Rope Pulls
50lb x 12 -SS- 100 x 12
60lb x 12 -SS- 120 x 12
60lb x 12 -SS- 140 x 12
70lb x 12 -SS- 140 x 12
70lb x 10 -SS- 120 x 12
Abs
Leg Raises - 4 sets of 12
Sit-Ups - 4 sets of 10
Notes
pretty awesome workout. traps were on fire from the shrug pre-exhaust. especially at the end with the rope pulls. was trying to hold the peak contraction for a second, but sometimes i just didnt happen cuz it hurt too much. the good kind of pain of course.
shoulder felt good. clicks were getting a little bit annoying in my left shoulder on the heavy rows, but other than that, sound as a pound.
Supplements
Neovar Dose 1: 5 caps, 5 eggs, 1/4 lb lean beef hot dog, 4 slices whole wheat toast with sugar free jam
Neovar Dose 2: 5 caps, 1 cup brown rice, steak, chicken, and a salad
Osteo-Sport: 4 caps post workout
Training
Shoulder
DB Shrugs
80's x 20
100's x 15
120's x 12
120's x 12
120's x 12
BB Upright Rows
95 x 12
115 x 6
135 x 6
155 x 4
135 x 5
115 x 7
Heavy DB Swing -Superset- Cable Rope Pulls
50lb x 12 -SS- 100 x 12
60lb x 12 -SS- 120 x 12
60lb x 12 -SS- 140 x 12
70lb x 12 -SS- 140 x 12
70lb x 10 -SS- 120 x 12
Abs
Leg Raises - 4 sets of 12
Sit-Ups - 4 sets of 10
Notes
pretty awesome workout. traps were on fire from the shrug pre-exhaust. especially at the end with the rope pulls. was trying to hold the peak contraction for a second, but sometimes i just didnt happen cuz it hurt too much. the good kind of pain of course.
shoulder felt good. clicks were getting a little bit annoying in my left shoulder on the heavy rows, but other than that, sound as a pound.
rolandajoint
Well-known member
bare with me, im a busy guy these days i guess. got 4 updates left, plus the review, and i gotta take some pics. oh and im hovering around 198-199! diet has been much more solid passed week or so. and training has been very dialed in. hopefully the results will keep on a coming. im planning to bulk til i hit 210, then drop cals to maintenance for hopefully a recomp effect, then drop cals further and further and probably cut til the end of summer again. most likely using a keto style diet again.
and if funds allow, i may be running the entire AN arsenal for about 8 weeks. probably for the recomp part. STOKED.
and if funds allow, i may be running the entire AN arsenal for about 8 weeks. probably for the recomp part. STOKED.
Rosie Chee
The Female Terminator
I honestly never see the point in keto diets for cutting. But anyways...
You'll LOVE stacking all the AN arsenal together! You'll definitely get recomp effects! Great stuff! :thumbsup:
rolandajoint
Well-known member
ive read through both dipasquales "anabolic diet" and the obvious lyle mcdonald "ketogenic diet" and loved the idea. did CKD for 5 weeks and loved it. first week was rough, then i stopped craving carbs and it was easy. plus the weekend refeed was way worth it. although, next time i will be using TKD, placing carbohydrates pre workout, and post sometimes, depending on what time i train. having no carbs for heavy weight training was just not my thing. endurance was dropping, strength stayed the same, but my sessions had to be a little less intense and shorter.
rolandajoint
Well-known member
a thousand apologies to appnut and anyone else following this. got way behind on these updates, and looking at my school schedule, i do not think ill be getting them all up. so ill do a quick summary of the remaining 5 updates.
all of the neovar doses were at 5 caps. always with whole wheat toast w/ honey, or oats and brown sugar.
osteo sport was taken immediately post workout at 4 caps.
legs - lower back felt good enough for squats. got up to 185 for 4 for 2 sets. leg extensions were up to 205 for a clean set of 10.
chest / tris - was able to use the hammer strength chest press. worked up to 2 plates on each side, for 3 sets of 5 or 6. worked up to a set of 5 at 105 on skull crushers. was pretty intense, especially with a handful of close grip bench before i put the bar down.
back / bis - pulldowns got all the way to 240 for a set of 3, increased from a set of 1 ugly rep. and hammer strength rows steadily increased to 5 plates on each side for sets of 12. and to note, 5 plates maxes out the available space on each side nothing has really changed on lifts with biceps. been shooting for a pump rather than numbers of sets or reps or weight.
shoulders - shoulder felt great with everything. a little discomfort still with some moves. strength stayed about the same with upright rows. DB swings went up in strenght. used the 80 db for a couple sets of 10. tremendous pump in my front delts, biceps, and forearms.
also, i have been hovering around 199-201lbs. very happy with this. ive received comments on increased size as well, especially my arms, back, and forearms. i have noticed all of these, as well as all my other body parts have grown.
******
tmrw is my first day of school and ill write the final review during my break. also, ill post my progress pics after my workout. the before pics are taken a short while after the gym, so the after pics will be the same.
all of the neovar doses were at 5 caps. always with whole wheat toast w/ honey, or oats and brown sugar.
osteo sport was taken immediately post workout at 4 caps.
legs - lower back felt good enough for squats. got up to 185 for 4 for 2 sets. leg extensions were up to 205 for a clean set of 10.
chest / tris - was able to use the hammer strength chest press. worked up to 2 plates on each side, for 3 sets of 5 or 6. worked up to a set of 5 at 105 on skull crushers. was pretty intense, especially with a handful of close grip bench before i put the bar down.
back / bis - pulldowns got all the way to 240 for a set of 3, increased from a set of 1 ugly rep. and hammer strength rows steadily increased to 5 plates on each side for sets of 12. and to note, 5 plates maxes out the available space on each side
nothing has really changed on lifts with biceps. been shooting for a pump rather than numbers of sets or reps or weight.shoulders - shoulder felt great with everything. a little discomfort still with some moves. strength stayed about the same with upright rows. DB swings went up in strenght. used the 80 db for a couple sets of 10. tremendous pump in my front delts, biceps, and forearms.
also, i have been hovering around 199-201lbs. very happy with this. ive received comments on increased size as well, especially my arms, back, and forearms. i have noticed all of these, as well as all my other body parts have grown.
******
tmrw is my first day of school and ill write the final review during my break. also, ill post my progress pics after my workout. the before pics are taken a short while after the gym, so the after pics will be the same.
rolandajoint
Well-known member
put some pics up.
rolandajoint
Well-known member
final review is posted along with before and after pictures.
enjoy. and any questions feel free to ask away!
enjoy. and any questions feel free to ask away!
Rosie Chee
The Female Terminator
Thank you for an honest and detailed review.
I've started using NeoVar Recomped more for the nutrient repartitioning effects of late, and it's working rather well. I find that double-dosing pre-bed also helps with staying lean when eating excessively
rolandajoint
Well-known member
i liked the higher dosing for any time really. i can attribute the higher dosing to keeping fat gain to a minimum. if i were to have posted my day to day meals, this would probably be more evident.Thank you for an honest and detailed review.
I've started using NeoVar Recomped more for the nutrient repartitioning effects of late, and it's working rather well. I find that double-dosing pre-bed also helps with staying lean when eating excessively
so whens dirk coming out with the nutrient partitioner solo???
Rosie Chee
The Female Terminator
Yes, well I've been having higher dosages (10-12 caps daily) of NeoVar Recomped for the last few weeks, since gym has been later in the day and I'm eating a lot more later at night than normal as well.
I don't know; you'll have to ask him