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Bam Bam Goes Caveman-Mode: A Training Log

Since several other PWO ingredients fell into the "20 ~ 30 minutes before workout" bucket, I was not sure how fast the hydro whey would get digested and "put to use". I thought perhaps the whey isolate would be more in line between when I "needed" it and when my body had it digested enough to deliver to the muscles. Although the hyrdo whey (even in bulk) is a fair bit more $$ than the other forms, if it does the trick, then worth it. :)
 
Sparkss said:
The thing I found interesting was that even adding 7g protein (whey isolate) and 22g carbs (mixed GI ratings) pre-workout, I did not notice any "fat" gain.
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Isn't quoting yourself the sign of some mental disorder? LOL

anyways, I wanted to add that when making up the shakes, adding in a scoop of this, XXXg of that, it seemed like alot to add. But when I put it down in writing, especially when breaking it down to carb/protein adds, it doesn't seem like that much to add to my overall intake for a day. So just sharing it was a good exercise for me and pointed out some gaps in my previous thinking.

smith_69 said:
hydro should help pre or even during.
MrKleen73 is pretty spot on with nutri info,
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Much appreciated and I have been thinking about his suggestion since his post late yesterday. I read up more on the RagNO ingredients and it does contain agmatine, so that should be a good enough substitute for the pre-pre-shake slin I was taking (no where near as strong, but hopefully good enough when coupled with everything else, for my desired use/outcome) and to position it to make good use of extra carbs/protein. I am now leaning towards adding karbolic + hydro whey to RagNO for my PWO. Today will be my first time trying RagNO at all, and I need to try it on its own. From experience I found that if I change too many things up at once I can end up with GI issues (and not know which one is causing them). I also found that sometimes I can take supps separately and be fine, but when taken together they "sink my battleship".

Oh, and credit needs to go to BamBam, well for many things I have learned and tips picked up in this thread, but also my addition of Karbolic was directly attributed to BamBam and this thread. I had a list of carb adds and was on the fence about a couple of them, then read Karbolic mentioned in this thread, and that cemented it for me, so I ordered it. I replaced oat flour with it and so far I have been really happy with the change.
 
Sparkss said:
Isn't quoting yourself the sign of some mental disorder? LOL

anyways, I wanted to add that when making up the shakes, adding in a scoop of this, XXXg of that, it seemed like alot to add. But when I put it down in writing, especially when breaking it down to carb/protein adds, it doesn't seem like that much to add to my overall intake for a day. So just sharing it was a good exercise for me and pointed out some gaps in my previous thinking.



Much appreciated and I have been thinking about his suggestion since his post late yesterday. I read up more on the RagNO ingredients and it does contain agmatine, so that should be a good enough substitute for the pre-pre-shake slin I was taking (no where near as strong, but hopefully good enough when coupled with everything else, for my desired use/outcome) and to position it to make good use of extra carbs/protein. I am now leaning towards adding karbolic + hydro whey to RagNO for my PWO. Today will be my first time trying RagNO at all, and I need to try it on its own. From experience I found that if I change too many things up at once I can end up with GI issues (and not know which one is causing them). I also found that sometimes I can take supps separately and be fine, but when taken together they "sink my battleship".

Oh, and credit needs to go to BamBam, well for many things I have learned and tips picked up in this thread, but also my addition of Karbolic was directly attributed to BamBam and this thread. I had a list of carb adds and was on the fence about a couple of them, then read Karbolic mentioned in this thread, and that cemented it for me, so I ordered it. I replaced oat flour with it and so far I have been really happy with the change.
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If I were you I would use the SlinSanity at a different time away from your training. Right after training you are EXTREMELY insulin sensitive due to Exercise Induced Glut4 translocation. Basically it sends all of the glycogen transporters to the lining of the muscle cells where they can pick up the glycogen from the blood AFAP. At that point you do not even need and large insulin spike to shuttle the nutrients into the muscle. If you add an insulin spike to that time anabolism goes off the charts. However there really is no need for a GDA at that time, and almost wasteful to use it then if you can only do one dose a day. Perhaps a meal or two later when the exercise induced GLUT 4 translocation is no longer in effect, or if you want to carb load ahead of time for better performance or massive pumps you would take about 30 minutes prior to your pre workout meal. So 1-2 hours before your workout with a bunch of carbs.
 
MrKleen73 said:
If I were you I would use the SlinSanity at a different time away from your training. Right after training you are EXTREMELY insulin sensitive due to Exercise Induced Glut4 translocation. Basically it sends all of the glycogen transporters to the lining of the muscle cells where they can pick up the glycogen from the blood AFAP. At that point you do not even need and large insulin spike to shuttle the nutrients into the muscle. If you add an insulin spike to that time anabolism goes off the charts. However there really is no need for a GDA at that time, and almost wasteful to use it then if you can only do one dose a day. Perhaps a meal or two later when the exercise induced GLUT 4 translocation is no longer in effect, or if you want to carb load ahead of time for better performance or massive pumps you would take about 30 minutes prior to your pre workout meal. So 1-2 hours before your workout with a bunch of carbs.
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Right, I was thinking Slintensity for the 2nd (or 3rd) meal after the workout (which is an hour or two later), to keep that "muscle feed pump" going, optimistically at a time when the muscles would best benefit from it (versus on an off-day just to blunt the carb load from a meal, there are other ways to achieve that).

My (immediately) post-workout shake has carbs and a couple different types of whey (with different digestion profiles/speeds to "spread out the protein influx"). I may simplify things and trim that back down to just hydro whey, but may leave a scoop of the ON protein since that is the only ingredient that is not an unflavored bulk powder, and a bit of flavor "helps the medicine go down". In general I have been experimenting with mixes, or as I refer to them, my "recipes", tailoring them to what works for me :)

I appreciate the great feedback and advice. As I like to say "I know enough to know that I don't know everything".
 
Sparkss said:
Right, I was thinking Slintensity for the 2nd (or 3rd) meal after the workout (which is an hour or two later), to keep that "muscle feed pump" going, optimistically at a time when the muscles would best benefit from it (versus on an off-day just to blunt the carb load from a meal, there are other ways to achieve that).

My (immediately) post-workout shake has carbs and a couple different types of whey (with different digestion profiles/speeds to "spread out the protein influx"). I may simplify things and trim that back down to just hydro whey, but may leave a scoop of the ON protein since that is the only ingredient that is not an unflavored bulk powder, and a bit of flavor "helps the medicine go down". In general I have been experimenting with mixes, or as I refer to them, my "recipes", tailoring them to what works for me :)

I appreciate the great feedback and advice. As I like to say "I know enough to know that I don't know everything".
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As long as you are getting some hydro intra I see no need for more post you can just go with normal whey. Save the expensive stuff for precisely what it is used for speeding aminos into the system. If you do that intra then there is no need for an advanced fast acting protein post. You will still be getting protein in from the intra, and then the regular whey will kick in before that is gone. So no need to use more hydro. I like to mix up 30g of hydro in a shaker and will have 1/3 pre, 2/3 during my workout then will have a regular shake or a meal 30-60 minutes post workout.
 
MrKleen73 said:
As long as you are getting some hydro intra I see no need for more post you can just go with normal whey. Save the expensive stuff for precisely what it is used for speeding aminos into the system. If you do that intra then there is no need for an advanced fast acting protein post. You will still be getting protein in from the intra, and then the regular whey will kick in before that is gone. So no need to use more hydro. I like to mix up 30g of hydro in a shaker and will have 1/3 pre, 2/3 during my workout then will have a regular shake or a meal 30-60 minutes post workout.
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I have not been taking in protein intra, but I can definitely give that a try. Right now I mainly add 5g BCAA and 2g glutamine to a G2 gatorade for my intra. But I can change that around to allow me to add the hydro (like just pour it all into a shaker bottle versus using the G2 bottle itself). I need to see how well my gut will handle moving the hydro to the pre-shake before I try to add it intra too (yea, sucks to have such a fragile GI). Adding all of the extra protein loses its value if I can't keep it in long enough to fully digest it *sigh*. :(
 
Sparkss said:
I have not been taking in protein intra, but I can definitely give that a try. Right now I mainly add 5g BCAA and 2g glutamine to a G2 gatorade for my intra. But I can change that around to allow me to add the hydro (like just pour it all into a shaker bottle versus using the G2 bottle itself). I need to see how well my gut will handle moving the hydro to the pre-shake before I try to add it intra too (yea, sucks to have such a fragile GI). Adding all of the extra protein loses its value if I can't keep it in long enough to fully digest it *sigh*. :(
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If aminos are not upsetting your stomach then whey peptides should not have a negative effect on it either. They actually get through the lining of your gut and intestines faster than aminos due to molecular weight. I think you will find that it isn't a problem for you. Good news is if using Hydrolized whey you don't really have to buy BCAA's.

I have actually just drank a little out of a gatorade and put the whey in there and shake it up for intra before. However I wouldn't opt for G2 for intra, I would go for the regular Gatorade. No reason to go with the lower carb version intra unless you are in a deep cut, and then I wouldn't even opt for the G2. In all honesty if growth is the main focus taking in any rehydration drink that had electrolytes in it is going to hinder some of the gains by alkalizing the body when you want it to be acidic to get the major metabolic reactions for growth to occur.
 
Leg day! <3
BB back squats
Warmup: 45x10, 135x5, 185x3
Working: 225x12, 225x12, 225x10, 225x8

Leg ext "rule of 8's"
145x24, 145x24, 150x24, 155x24, 160x24

Leg press (starting machine weight is 118lbs) 3-0-1-0
298x30, 478x20, 478x20

Walking lunges (reps are for each leg)
3x95x10

Prowler Sled pushes - 30 yards each round
165lbs, 255, 345, 395, 445

Weighed in at 218lbs before the workout! YES!!! Back on the up and up!!
 
MrKleen73 said:
If aminos are not upsetting your stomach then whey peptides should not have a negative effect on it either. They actually get through the lining of your gut and intestines faster than aminos due to molecular weight. I think you will find that it isn't a problem for you. Good news is if using Hydrolized whey you don't really have to buy BCAA's.
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Good to know. I was thinking the same thing about the BCAAs. I still add some to my night time shake, but the majority of what I use goes into my intra drink.

MrKleen73 said:
I have actually just drank a little out of a gatorade and put the whey in there and shake it up for intra before. However I wouldn't opt for G2 for intra, I would go for the regular Gatorade. No reason to go with the lower carb version intra unless you are in a deep cut, and then I wouldn't even opt for the G2. In all honesty if growth is the main focus taking in any rehydration drink that had electrolytes in it is going to hinder some of the gains by alkalizing the body when you want it to be acidic to get the major metabolic reactions for growth to occur.
Click to expand...

I do the same thing when adding in the BCAAs, etc, just drink a bit out to make room, then dump them in. I forgot once (was zoned out trying to get a workout in one day) and spilled blue G2 all over the floor *sigh*.

I did not know that about the negative effects of the electrolytes. I just want to stay hydrated, and they have the added benefit of flavoring to mask the taste of anything/everything else I pour into the drink :). Any suggestions on what could be used in place of that, with the same end purpose? (masking taste + maintaining an environment optimal for promoting growth?) Or are the trade offs from the Gatorade small enough to not worry about? IE: spending another $xx.xx per month to gain 1% more growth might not be worth it? Not to me lame, but convenience factors in, at least a little bit.

Great information. I am learning a lot and really starting to dial in my workout nutrition (pre/intra/post). Greatly appreciated!
 
BamBam0319 said:
Leg day! <3
BB back squats
Warmup: 45x10, 135x5, 185x3
Working: 225x12, 225x12, 225x10, 225x8

Leg ext "rule of 8's"
145x24, 145x24, 150x24, 155x24, 160x24

Leg press (starting machine weight is 118lbs) 3-0-1-0
298x30, 478x20, 478x20

Walking lunges (reps are for each leg)
3x95x10

Prowler Sled pushes - 30 yards each round
165lbs, 255, 345, 395, 445

Weighed in at 218lbs before the workout! YES!!! Back on the up and up!!
Click to expand...

Same monster PWO stack as yesterday?
 
Sparkss said:
Same monster PWO stack as yesterday?
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Hmm no today I used:
2 scoops USP ModernPre+
3 caps Hydro3
1 scoop OL tr1umph
2 scoops OL Endur3+

And I ate 2 Greek yogurt cups before I left.
 
Looking fuller Bam, I've been offline for a lil bit dealing with stuff good to see your making progress brother.
 
WAF said:
Looking fuller Bam, I've been offline for a lil bit dealing with stuff good to see your making progress brother.
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Gotta do what you gotta do man, yeah I noticed your log hadn't been updated in a while!
These natty supps are for sure doing their job, I am now officially a believer in epicatechin. I could barely maintain 215 on tren ace, and now I'm 218? Hell yeah.
 
218.2 today

Foam rolling & stretching
10 min cardio

Close grip BB press
Warmup: 135x10, 185x5
Working: (185 +35lb chains)x12, x11, x10, 185x16 dropset 135x14
Superset with:
Standing DB curls (one arm at a time)
20x15, 30x12, 40x10, 45x10, 50x8, 35x16 dropset 20x12

Incline cambered bar skullcrushers
70x15, 80x15, 80x15
Superset with:
Incline DB curls
25x15, 30x15, 30x15

Rope tri pushdowns - no rests
66x12, 55x10, 44x8, 33x8, 22x12, 11x20
With rests: 33x15, 33x15

Cable hammer curls - no handle
16.5x20, 22x18, 27.5x12, 16.5x18

Reverse grip tri pushdowns
44x20, 55x16, 55x16, 44x20

Preacher curl machine
95x20, 125x12, 125x10, 95x15

Wasn't the greatest workout, didn't feel it like I wanted to, but I made progress so I guess that's good.
 
Just found out my buddy is weighing in a 291lbs right now... He's not even fat. Maybe 15% body fat.
His cycle:
2000mg test
1000mg EQ
6iu HGH per day
Adding in 800mg mast in a few weeks.
Lol so jealous.
 
wesb2387 said:
Holy sh1t, that's a large man. I'm 6 ft 240 and I feel enormous. Can't imagine what he's going through haha
Click to expand...

Oh I know. And he's running so much gear too, he must feel like a pincushion.
 
Dma378 said:
My balls just got a tingle reading 2000mg of Test. SRS
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Lol! It'll be a while before I even run 1000mg, let alone 2. I feel like I'd have a permanent boner and a desire to murder a small village...
 
Great shoulder day in the books. 219lbs today. IT'S TIME TO GET HEAVY.
Muscle snatch/OH carry circuit
95lbs
6MS, 40meters
3MS, 20meters
4MS, 60meters
2MS, 80meters
1MS, 90meters
10MS

Standing one arm DB lateral raises
15x20, 20x20

Hammer strength shoulder press
100x15, 150x15, 190x12, 240x6 dropset 190x5 drop 150x8 drop 100x12

Arnold press
4x35x15
Superset with:
Standing one arm DB lateral raise
4x20x20

Cambered bar upright rows
80x15, 3x100x12

Cambered bar front raises laying face down on incline bench
2x40x12, 2x50x12

Machine rear delt flies
115x15, 145x15, 175x15 drop 115x10 drop 55x20

Notes:
- the muscle snatch/OH carry felt easy today. May have to bump up the weight to 105 next time.
- really starting to get the form down for my lateral raises where I can really get the medial delt to hurt like a mofo by the end of each set.
 
6 hours after finishing workout, still kinda rather full. Thanks Ep1c Unleashed? Lol
Invalid Link RemovedInvalid Link Removed
 
So today was supposed to be an off day but instead I came up to the gym and did 1.1 mile farmer carry holding 2 44lb kettlebells with another personal trainer at my gym and the owner. Then we did the muscle snatch and overhead carry circuit, I used 95lbs again. In between each round however, we pulled and pushed a prowler sled 30yards each way with 345lbs. The last round we stacked all the weights onto it and it totaled to 555lbs. KILLED IT. But now I'm exhausted and my shift is about to start.
 
Dma378 said:
Nice session bro. (For an off day)
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Lol it definitely was, my shoulders are destroyed. Maybe they'll finally grow! I guess it really wasn't an off day lol.

Going to a BBQ after work so I'll be loading up on protein and everything else. 230 I'm coming for you!!
 
220 today!!
Invalid Link Removed
Woke up today and calves and traps were so damn sore. Nevertheless, I hit some legs today.
BB back squats
Warmup: 45x10, 135x8
Working: 185x20, 185x20, 185x20

Leg ext - rule of 8's
145x24, 160x24, 160x24, 170x24, 175x24

Lying hamstring curls
85x15, 100x15, 115x15
Superset with:
Kneeling leg curls (one leg at a time)
50x15, 60x15, 60x15

Hammer strength leg press - start weight 118lbs (*stretched quads 30 seconds each between sets)
298x30, 388x20, 478x20, 568x20

Hip abduction machine
130x20, 145x20, 160x20
 
BamBam0319 said:
Thanks man! Next goal is 230!
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I hit 230 about a month ago. Then started a new job... Now im 206. Dang it lol the job i work is hard to eat enough calories for. But ive got more definition than ive had in a long time and strength is almost the same so im cool with it lol
 
christ83189 said:
I hit 230 about a month ago. Then started a new job... Now im 206. Dang it lol the job i work is hard to eat enough calories for. But ive got more definition than ive had in a long time and strength is almost the same so im cool with it lol
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Damn that's a huge drop!
I dropped down to 209 from stress and sickness after my cycle, and now I'm actually back up OVER where I ended my cycle at. Pretty cool. I'm starting to feel bigger which is what I'm going for!
 
BamBam0319 said:
Damn that's a huge drop!
I dropped down to 209 from stress and sickness after my cycle, and now I'm actually back up OVER where I ended my cycle at. Pretty cool. I'm starting to feel bigger which is what I'm going for!
Click to expand...

Everyone at work still calls me hulk too so its alright
 
Nice pics Bam Bam... What is Your goal now? Nice that You reached from 209 to 230...

Do You have pic of Your friend which is 6 high and 293 lbe weight?
 
Donna said:
Nice pics Bam Bam... What is Your goal now? Nice that You reached from 209 to 230...

Do You have pic of Your friend which is 6 high and 293 lbe weight?
Click to expand...
Thank you! I'm actually 220 now, and my next goal is to reach 230.
I'm sure I have a pic of him somewhere, not sure if he would want me to post one of him though.
BigRed1974 said:
Awesome work being done in here!! Keep killing it!!
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Thanks bro! I'll do my best!
 
Sparkss said:
Good to know. I was thinking the same thing about the BCAAs. I still add some to my night time shake, but the majority of what I use goes into my intra drink.



I do the same thing when adding in the BCAAs, etc, just drink a bit out to make room, then dump them in. I forgot once (was zoned out trying to get a workout in one day) and spilled blue G2 all over the floor *sigh*.

I did not know that about the negative effects of the electrolytes. I just want to stay hydrated, and they have the added benefit of flavoring to mask the taste of anything/everything else I pour into the drink :). Any suggestions on what could be used in place of that, with the same end purpose? (masking taste + maintaining an environment optimal for promoting growth?) Or are the trade offs from the Gatorade small enough to not worry about? IE: spending another $xx.xx per month to gain 1% more growth might not be worth it? Not to me lame, but convenience factors in, at least a little bit.

Great information. I am learning a lot and really starting to dial in my workout nutrition (pre/intra/post). Greatly appreciated!
Click to expand...

I don't know that it is a major deal but yes it definitely blunts the effects of metabolic reactions due to being alkaline. You want your body to get acidic during training. Maybe not strength training in the lower reps but hypertrophy training in higher reps the electrolytes buffer the acidity in the muscle. A much cheaper option without the electrolytes would be sugar free cool-aid mix. I used the stuff from WalMart, has splenda in it as a sweetener and tastes good. You can make 3 gallons from one container of it for $2.00. I will either make a gallon of it then pour some into a shaker cup and add the other stuff, or use 1 packet to make a 1/2 gallon in my Igloo half gallon thermos and mix the aminos / peptides and carbs into that.

BamBam0319 said:
Thank you! I'm actually 220 now, and my next goal is to reach 230.
I'm sure I have a pic of him somewhere, not sure if he would want me to post one of him though.


Thanks bro! I'll do my best!
Click to expand...

Maybe not without covering his face since you laid out his cycle. Filling out nicely. Are you going to try and maintain your current composition and grow into 230 or are you going to bulk and cut back down to a shredded 220?
 
MrKleen73 said:
I don't know that it is a major deal but yes it definitely blunts the effects of metabolic reactions due to being alkaline. You want your body to get acidic during training. Maybe not strength training in the lower reps but hypertrophy training in higher reps the electrolytes buffer the acidity in the muscle. A much cheaper option without the electrolytes would be sugar free cool-aid mix. I used the stuff from WalMart, has splenda in it as a sweetener and tastes good. You can make 3 gallons from one container of it for $2.00. I will either make a gallon of it then pour some into a shaker cup and add the other stuff, or use 1 packet to make a 1/2 gallon in my Igloo half gallon thermos and mix the aminos / peptides and carbs into that.



Maybe not without covering his face since you laid out his cycle. Filling out nicely. Are you going to try and maintain your current composition and grow into 230 or are you going to bulk and cut back down to a shredded 220?
Click to expand...

I'm thinking I'll stay somewhat lean as I build up. I imagine I probably won't hit 230 until a lot closer to my next cycle, so I'm hoping that I hit 230 and then start the test and EQ and keep on growing.
Good advice on the kool aid. I may do that too.
 
Don't know what I'm doing right, but I'm doing it... Weighed 223 today.
Cable flies
16.5x20, 22x20, 27.5x20

Flat DB press
Warmup: 40x10, 60x5, 80x3, 100x3
Working: 125x5, 115x8, 115x8, 115x8 dropset 60x16

One arm flat DB press
3x65x12

Incline DB flies
40x20, 45x15, 50x12, 60x10

Reverse grip BB press
175x15, 185x12, 205x10

Machine flies
Hammer strength bench press - seated sideways one arm at a time pressing across your chest, then burnout regularly with both arms
45 on each side, 3 sets of 12 each arm, and burnouts after each set for 15, 12, 10 reps

Muscle snatch/OH carry circuit
Did 1st round with 105lbs, dropped to 100 for the rest
6MS, 40meters
3MS, 20meters
4MS, 60meters
2MS, 80meters
1MS, 90meters - stopped every 15 meters and did another muscle snatch

Standing one arm DB lat raises
4x20x20


I'm determined to finally be able to bench press those 150lb Dumbbells. At my gym, if you use them, you get to write on it: your name and how many reps you did.
My chest is really starting to pop, and my arms and shoulders constantly look full and vascular.
The snatch/OHC routine is REALLY beefing up my traps!
 
I have started trying to work on my oly lifts, so I'm stealing ur muscle Snatch amd overhead carry routine
 
mattborn00 said:
I have started trying to work on my oly lifts, so I'm stealing ur muscle Snatch amd overhead carry routine
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Do it bro! It's killer! I might start practicing heavy cleans and jerks and all that fun stuff on the side. Everyone who does them has big ass traps and I need those!
 
BamBam0319 said:
I'm determined to finally be able to bench press those 150lb Dumbbells. At my gym, if you use them, you get to write on it: your name and how many reps you did.
My chest is really starting to pop, and my arms and shoulders constantly look full and vascular.
The snatch/OHC routine is REALLY beefing up my traps!
Click to expand...

Thats nice feeling Bum bum.. Hope to have it tomorrow after my chest routine You will have 150 lbs dumbbells... Very soon...
 
Donna said:
Thats nice feeling Bum bum.. Hope to have it tomorrow after my chest routine You will have 150 lbs dumbbells... Very soon...
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bam bam - lol
 
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