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Brought to you by SilentBob, Core, and the letters A, B, and C (sponsored)

SilentBob187 said:
That's a split question, yes and no. No I haven't noticed a difference. Yes there is a difference between the two products.

Upon starting with CoreABC I stopped taking Incarnate, my Beta alanine supplement. My recovery time has remained unchanged and I'm only using one product where before I was using two.

--------------------
Just thinking out loud here....for the sake of maximizing the benefits of CoreABC without wasting money, it would be an idea to take both CoreABC AND Xtend. Xtend would be throughout the day for BCAA supplementation, especially during a cut/recomp. CoreABC would be reserved for pre/intra/post workout applications. They sound like odd bed partners, but I could see them working very well together.
Click to expand...

Okay, that makes sense. Right now I add bulk BA and sometimes a little extra leucine to my Xtend but with ABC, I wouldn't have to add anything. Thanks man, I'll be keeping up with your log.
 
SilentBob187 said:
Day 11: Back/Bis

Bent Over Two-DB Row: 20x10, 30x10
One Arm DB Row(both sides): 20x10, 30x10, 40x10, 50x10, 60x10, 70x10
Good Mornings: 45x10, 65x10, 95x10, 115x10, 135x10
Lat Pulldown: 60x15, 100x8, 120x8, 140x6, 160x6
High Row: 100x15, 120x10

Hammer Curls: 20x20, 30x16, 20x20
super-setted with
Incline DB Curls: 20x20, 30x16, (20x10 + 20x10 30 second rest b/w sets)
super-setted with
supine grip curls (EZ bar): 55x10x3

SLDL: 45x15, 65x10, 95x10, 115x10, 135x10, 135x10

Narrative:

Today was the first day I've done DB rows in a long time. I like the way they feel. I'm such a slacker when it comes to cardio. It stinks when I can't fit it in before work. Sure I could wake up earlier, but that would just make too much sense.

I do like the benefits of the CoreABC. For me, switching from incarnate and xtend to CoreABC and not noticing a difference in my recovery times is a very good thing.

I'm hardly ever sore from my training and that's carried over to while being on this product as well. It's not for lack of trying either. I try to create super sets and whatnot to seriously destroy my body and I'm recovering very well.

As an aside I fired up my George Foreman for the first time tonight and cooked my three boneless/skinless chicken breats. I reckon I know what I'm having for breakfast and lunch tomorrow. :)

Song of the day:
Metallica - CREEPING DEATH!!!!!
Click to expand...

Nice work Bob-o! Love the song of the day!!!!! "DIE BY MY HAND, I CREEP ACROSS THE LAND, KILLING FIRST BORN MAN!!!"
 
Day 15: Legs/Shoulders

30 minute run (both feet cannot be on the ground at the same time or else you don't get credit)

45 minutes later...

Squats: 95x20, 135x20, 135x20, 135x20

One Legged Calf Raises*: 75x10, 75x10, 90x10, 90x10
*2x per listed set

Leg Extensions: 85x10, 100x10, 100x10, 100x10

Leg Curls: 85x10, 100x10, 100x10, 100x15

High & Wide Leg Press: 185x10, 275x10, 365x10, 455x8, 185x20

Arnold Press: 20x10, 40x10, 40x10
super setted with
seated rear delt raises: 10x10, 10x10, 10x10
super setted with
lateral raises: 10x10, 10x10, 10x10

Bradford press: 40x10, 60x10, 80x10
super setted with
seated rear delt raises: 10x10, 10x10, 10x10
super setted with
lateral raises: 10x10, 10x10, 10x10

Narrative:

I felt awful yesterday, I blame it on a lack of sleep. Anyway, I'm proud of myself for lifting even after the 30 minute run in my gym glass. During the walk back to my truck to head towards the gym I had a cocktail composed of CoreABC, WMS, and a little whey. I definately think it helped give me what I needed to at least show up to the gym.

Yeah my numbers look awful, but I made it there. Put that in your pipe and smoke it. Despite being physically weak, I felt full of energy. Tomorrow is an off day. I hate thursdays.

Song of the Day:
Buckcherry Crazy B!tch
 
SilentBob187 said:
Day 15: Legs/Shoulders

30 minute run (both feet cannot be on the ground at the same time or else you don't get credit)

45 minutes later...

Squats: 95x20, 135x20, 135x20, 135x20

One Legged Calf Raises*: 75x10, 75x10, 90x10, 90x10
*2x per listed set

Leg Extensions: 85x10, 100x10, 100x10, 100x10

Leg Curls: 85x10, 100x10, 100x10, 100x15

High & Wide Leg Press: 185x10, 275x10, 365x10, 455x8, 185x20

Arnold Press: 20x10, 40x10, 40x10
super setted with
seated rear delt raises: 10x10, 10x10, 10x10
super setted with
lateral raises: 10x10, 10x10, 10x10

Bradford press: 40x10, 60x10, 80x10
super setted with
seated rear delt raises: 10x10, 10x10, 10x10
super setted with
lateral raises: 10x10, 10x10, 10x10

Narrative:

I felt awful yesterday, I blame it on a lack of sleep. Anyway, I'm proud of myself for lifting even after the 30 minute run in my gym glass. During the walk back to my truck to head towards the gym I had a cocktail composed of CoreABC, WMS, and a little whey. I definately think it helped give me what I needed to at least show up to the gym.

Yeah my numbers look awful, but I made it there. Put that in your pipe and smoke it. Despite being physically weak, I felt full of energy. Tomorrow is an off day. I hate thursdays.

Song of the Day:
Buckcherry Crazy B!tch
Click to expand...

I hate days like this but its better to have a decent workout than no workout at all. Just make up for it during your next workout.
 
Day 16: Off

Narrative: My legs are sore from the run, just below the knees. Oh well, should be better by tomorrow.

Song of the Day:
This defines going to 11.

Iron Maiden - Fear Of The Dark
 
Hank Vangut said:
what's going on in here?
is bob still molesting Core's product?
Click to expand...

dictionary.com said:
mo·lest [muh-lest]
–verb (used with object)
1. to bother, interfere with, or annoy.
2. to make indecent sexual advances to.
3. to assault sexually.
Click to expand...

If by molest you mean #2 then maybe...
...I do like the label...alot...
 
Day 17: Chest/Tris

Incline DB Press: (20x15, 40x10) 80x8, 70x6, 65x6, 60x6, 55x8
super-setted with
Incline DB Flies: (10x15, 15x10) 20x10, 20x10, 20x10, 20x10, 20x10

Flat DB Press: 40x10, 45x8, 50x8, 55x8, 60x8
Flat DB Flies: 20x10, 20x10, 20x10, 20x10, 20x10

Seated DB Extension: 50x15, 60x10, 70x10, 80x8
super-setted with
Skull Crushers: 65x10x4
super-setted with
Close Grip Bench: 65x10x4
super-setted with
Dips (bodyweight): 10, 8, 10, 10

Narrative: I love Chest/Tris day. Chasing drop set incline with 8 rep flat bench was painfully awesome. I was happy with how comfortable I felt with the 80lbers. Maybe I should set a goal of repping the 90s by June...that's be nice. I think I could have gone heavier on flat bench, too late to go back and do it again.

Song of the Day:
Nine Inch Nails - Wish
 
Day 18: Back/Bis

SLDL: 45x15, 95x10, 115x10, 135x10, 185x10, 205x10, 225x8 (personal record)

Assisted Chin: 85x15, 55x10, 25x3 :( (Ladies and gentlemen, we have found a serious weakness)
Lat Pull: 70x15, 100x8, 120x8, 140x6, 160x6, 80x8
High Row: 80x10, 100x8, 120x8, 140x8, 160x6
Low Row: 80x10, 100x10, 120x8, 140x8
One Armed Low Row(2x sets, one each arm): 40x10, 60x10, 80x10

Hammer Curls: 20x20, 25x20, 30x20
super-setted with
Incline Curls: 20x20, 25x20, 30x20
super-setted with
Supine Grip(EZ-Grip) Curls: 65x8, 45x10, 45x10

Good Mornings: 45x10, 65x10, 95x10, 115x10, 135x10, 45x10

Narrative: I was feeling pretty damn good about the new record on SLDL but was immediately humbled by, of all things, assisted chins. That being said, I will be doing these every week now until they just become regular chins, san assisted.

Song of the Day:
Godsmack - Voodoo
 
crader said:
Knock those chins out!!
Click to expand...

You said it, I think that's probably one of the big things keeping my back from developing. I might even throw them in on shoulder day as well to really get the ball rolling. It's generally 3 days after/before my next back day.
 
I sometimes wonder whether its better to do assisted or to do it military style and if you can only do 3 chinups (unassisted) then do 3, then rest then another 3, then rest, etc till you hit 50 or whatever you wanted for a total set count. I can only do 3 totally clean chins, and a 4th + 5th maybe a little "dirty".
 
Personally I think after the three you can do raw that immediately going to assisted would be good. Thats still working the muscle and like a spotter helping you past failure.
 
Day 19: Off
Day 20: Legs

Squats: 95x20, 115x20, 135x20, 185x15, 135x20
One Legged Leg Extension(2 sets per listed): 75x10, 75x10, 90x10, 90x10, 105x10, 105x10
Leg Extensions: 210x10, 285x10
High & Wide Leg Press: 275x10, 365x10, 455x10, 225x20
Romanian Deadlifts: 95x10, 115x10, 135x8, 135x8

Cardio: Elliptical, 15min HIIT, 2 minute intervals.

Narrative: So yeah, I've been doing squats in the smith machine b/c one of the guys at the gym kept bugging me about them until I did them. Ultimately your feet are about a foot out in front of you and when you squat your ass goes straight down and your form when you're at the bottom looks like you're sitting in a chair. When you're up, you're standing at a slant b/c your legs are so far out in front of you. These "isolate your quads/hams more without putting alot of stress on your knees."

I call shenanigans on this. I've been doing it for a few weeks now just to humor the guy and I feel like my squats are going down :frustrate. Going back to the cage next leg day, smith machine isn't my thing. :squat:

It was good to get on the elliptical again. It's been awhile.
Since leg day was yesterday and it's been ~20 days since I took measurements, might as well do it again:

Height: 5'11" --> 5'11"
Weight: 195lb --> 190lb (-5lb)
bf%: ~15-17%

Chest: 42" --> 41.5" (-0.5")
Neck: 16" --> 16" (n/c)

Waist: 35" --> 34.5" (-0.5")
Thighs: 25" --> 24.75" (-0.25")

Arm: 15.25" --> 15" (-0.25")
Forearm: 12" --> 12" (n/c)
Wrist: 7" --> 7" (n/c)

If I were bulking or had a low bf I'd be pissed off right now. However since I do have a layer of fat I'm working through, I'm not too disappointed with the chest, waist, and thighs going down a little. It should also be noted that these measurements were taken in the morning and the last set were taken in the evening after a relatively large meal.

Song of the Day:
Probot - Shake Your Blood
 
Respect for the chins. I added them to my back workout. MUCH better than lat pulldowns.
I had to start off assisted too, so i feel ya broski. It's kinda humbling.

Progress....it's the ninja way
 
Day 21: Off
Day 22: Shoulders

Arnold Press: 20x15, 40x10, 45x8, 50x8, 60x8, 65x8
super-setted with
Bent over rear delt raises: 5x15, 10x10, 15x8, 20x4, 10x8, 10x8

Dumbbell shrugs(clockwise rotation): 30x10, 40x10
super-setted with
Dumbbell shrugs(counter-clockwise rotation): 30x10, 40x10

Barbell Shrugs: 135x15, 185x10, 225x10, 135x10, 85x10

Bradford Press: 40x10, 70x10, 80x10, 90x10, 100x10, 110x8

Cardio: Bike, 16 minutes, HIIT, 2min intervals

Narrative: I finally got to hit shoulders on their own day. Felt a good burn half way through. I dunno why, but doing bradford presses causes my forearms to swell up huge. It's pretty ridiculous. Came home to milk, eggs, and a few bananas. Delicious.

There was a gas leak on the road by my work today which caused all the buildings in the area to be evacuated. So I'm stuck in limbo because the boss wants me to go in as soon as it's 'safe.' *sigh*

On the bright side, the CoreABC still tastes great and makes me feel good. I actually felt the BA tingle the other day for the first time in months. WOO!!!

Song of the Day:
Metallica - King Nothing
 
Day 23: Legs

Squats: 95x20, 115x20, 135x10 (30sec) 135x10, 135x10 (30sec) 135x10

Smith Squats: 135x5, 185x5, 225x5, 275x5
super-setted with
One-Legged Leg Extension*: 75x10, 90x10, 90x10, 105x10
*(2x listed sets, one per leg)

DL: 65x10, 95x10, 115x10

High & Wide Leg Press: 275x10, 365x10, 455x10, 225x10

Narrative: I made it to the gym on a Thursday. I can't believe it. I had 5 hours to kill this afternoon so I finished a paper and still had 3 hours to go. Went home, had a real meal then trucked over to the gym for a quick round of legs before my 6pm class. Picked up the CoreABC as well. I'm still feeling great while on this stuff, soreness doesn't last long at all. I'm looking forward to the end of April, no more class, WOOOO!!!

Anyone know the upper limit of eggs a person should eat in a day? I only ask because I've been eating a lot recently. Total today was 7 egg whites and 5 whole eggs.

Song of the Day:
Dr. Rockso - I'm Just A Rock n' Roll Clown
 
Day 24: Chest/Tris

Incline DB Press: 20x10, 40x10, 80x8, 75x6, 70x6, 65x6, 60x8, 55x8
super-setted with
Incline DB Flies: 5x15, 10x10, 20x8, 20x8, 20x8, 20x8, 20x8, 20x8

Flat DB Press: 40x8, 45x8, 50x8, 55x8, 60x8, 65x8, 70x8
super-setted with
Flat DB Flies: 20x8, 20x8, 20x8, 20x8, 20x8, 20x8, 20x8

Seated Tricep Extension: 60x10, 65x10, 70x10, 75x10, 20x20
super-setted with
Skull Crushers: 75x8, 65x8, 65x8, 65x7, 45x10
super-setted with
Close-grip Bench(EZ-curl): 75x8, 65x10, 65x10, 65x10, 45x15
super-setted with
Dips (bodyweight): 9, 10, 9

Narrative: I was feeling intense today. Those drop set inclines chased with flat DB press is intense. Super-setting every press with flies feels great too. Midway through my workout I started to get a second wind via CoreABC. Not gonna lie, I was exhausted. Sat for 2 minutes sippin on Core and then I'm ready to finish my workout. No love for Dr. Rockso? Man you guys must not be following this log too well. :(

Song of the Day:
SEARCHIN!!!!!!!!! SEEK AND DESTROY!

Metallica - Seek And Destroy
 
nice log, i seen alot of logs using this song of the day thing. i might in clude that on my no log-log
 
Day 25: Back/Bis

Lat palldown: 60x10, 80x10, 100x8, 120x8, 140x6, 160x6, 180x3
SLDL: 45x10, 95x10, 135x10, 185x10, 225x8, 245x8 (New Record)
Smith Machine Assised Pullups: 10, 10, 8

Hammer curls: 25x20, 30x20, 20x20
super-setted with
Incline Curls: 25x20, 30x10 20x20, 20x20
super-setted with
Supine Grip EZ Curl: 75x5, 55x5, 55x8

One-armed Low Row*: 60x15, 80x15, 100x10, 120x10, 140x8, 160x8, 180x6
(*2x listed sets, one for each arm)
High Row: 60x10, 80x10, 100x10, 120x8, 140x8, 160x8

Narrative: Felt pretty good about the day. I realized at work that my triceps are still sore from yesterday. We call that mission accomplished. :) Anyway, there was this little **** around the gym yesterday that thought the rules didn't apply to him. He wasn't wearing a shirt and his pants were halfway down his ass with his pampers showing, which were red btw, and he was using all the equipment like he was God's gift. It was the most disrepectful thing I've ever seen. The rules on the walls explicitly state that all members are required to be wearing shirts and shorts. He was disrespectful to the gym, the members, as well as himself. Needless to say, being extremely pissed off that no one would say anything to him, I was cranking out some sets. SLDL and Low Row were two lifts where I wasn't too happy. The worst part was the sh*tty form he was using. Wow, I'm 18, malnourished, and can't afford a shirt, but damn if I don't look swole benching 95lb at 75 miles per hour! Oh well, I hope his father heard me say "Get your kid a f*cking shirt."

Song of the Day:
Only one song can really enact my feelings right now. Lemme get a little Pantera up in here for your ear holes.
The video is from an old 80s anime called 'Fist of North Star.' Graphic Violence Herein, you've been warned.

Pantera - Suicide Note Part 2
 
your numbers in general are pretty close to mine I noticed. Why do you do such volume with squats tho? not couting the first couple sets as warmups, you still have 60 reps total. Not saying its a bad thing, just wondering :)
 
EasyEJL said:
your numbers in general are pretty close to mine I noticed. Why do you do such volume with squats tho? not couting the first couple sets as warmups, you still have 60 reps total. Not saying its a bad thing, just wondering :)
Click to expand...

There goes Easy trying to start **** again! :lol: He's such an instigator!!
 
I enjoy high-rep Squats as a shock-tactic. 3 sets/20 reps (widowmakers) can be a successful method to overcome leg-growth stagnation.
 
3 sets of 20 as 20rm as the breathing squats with 10rm? i'm usually pretty beat after 1 set either way, I guess with a moderate long rest inbetween i'd be good, 5-6 min
 
EasyEJL said:
3 sets of 20 as 20rm as the breathing squats with 10rm? i'm usually pretty beat after 1 set either way, I guess with a moderate long rest inbetween i'd be good, 5-6 min
Click to expand...

20 full-squat reps, at or past parallel. I usually stay below 8 reps, however, every once in awhile 20 rep squats work phenomenal. Incredibly taxing, though.
 
Wouldn't it be great to have one of these in the squat area?

Invalid Link Removed

You could literally squat until you exploded!!
 
Whats funniest about those 2 pics is that the chinese olympic committee is running into all sorts of fuss cause those are the style of toilet in many places in china, and most visitors from outside of china basically freak out when they see it :)
 
**** dude, i just realized two things - one: you cut your hair, two, you're getting strong as ****.

good luck on this
 
Day 26: Off
Day 27: Shoulders

Arnold Press: 30x10, 75x3, 70x4, 65x5, 60x6, 55x8
super-setted with
Seated Rear Delt Raises: 5x10, 10x10, 10x8, 15x8, 10x8, 10x8
super-setted with
Lateral Raises: 5x10, 10x10, 10x8, 15x8, 10x8, 10x8
super-setted with
Front Delt Raises: 5x10, 10x10, 10x8, 15x8, 10x8, 10x8

Bradford Press: 40x10, 60x10, 70x10, 80x10

Shrugs: 135x10, 185x10, 225x10, 135x10

Narrative: Drop sets are humbling on shoulder day. I do like the way starting with high weight feels. I'll keep this up for a few more weeks before switching my routine around again. I think I'm going to make some eggs right quick and call it a night.

Song of the Day:
Celion Dion? - My Heart Will Go On?
METALLICA - STONE COLD MUTHA TRUCKIN' CRAZY!:head:
 
Comprehensive Product Opinion

After cruising Mullet's log I reckon a comprehensive update on CoreABC is in order.

Taste: Non-crucial component, but grape es muy bueno.

Intra-workout endurance: The benefits of CoreABC really stand out on days where I push myself to crank out more reps. Leg and Chest days stand out as days where I am staying strong throughout the lift.

Recovery: Dom, dom-dom-dom, DOMS! I'm not gonna lie, I've been throwing some twists into my lifts in an attempt to create some confusion. Sometimes I am sore the following day, but while supplementing with CoreABC the soreness for that muscle group only lasts for one day as opposed to being there for multiple days. I really like this part of the product.

I hope having a comprehensive product update will help anyone who was curious about my thoughts regarding CoreABC. I like this stuff, a lot. It's kinda bad when you're repping a product at work that you don't even sell. Sure the store lost a sale, but hopefully the individual purchases a real comprehensive product. To quote Doug
Doug Miller said:
I never waste my time or money on supplements built around hype and that simply don’t work.
Click to expand...

Legs today, will update later.
 
CoreDoug said:
Nice update! Thanks.

Wait until you see our next product....Core ZAP!
Click to expand...

I saw that you mentioned something about that in your own log. Some new pre-workout that you're formulating?

If it's more of, simply supplements that work, then I think that you have my attention as well as everyone elses'.
 
Day 28: Legs

5 minutes bike

Squats: 95x10, 135x10, 185x8, 225x8, 275x6, 315x5, 135x10
High & Wide Leg Press: 275x10, 365x10, 455x8, 545x6, 225x10
One-Legged Calf Raises: 75x10, 90x10, 105x10
2x listed sets (one per leg)
Calf Raises: 210x10, 240x10, 270x10, 120x10
Seated Leg Curl: 85x10, 100x10, 115x8, 130x8, 160x4, 100x8
Tibialis Anterior Raises: 25x30, 30x25, 35x20, 40x10

15 minutes elliptical HIIT

Narrative: Old fashioned squats was a nice change from 20 rep. Cardio felt good, shirt was soaked through. Tomorrow and Thursday are both off days. I may do some cardio just to get out of the house. Coming back hard on Friday with legs again. I still have maybe 5-6 days left with CoreABC. I reckon I'll place yet ANOTHER order at NP next week.

Song of the Day:
Metallica - S&M - Master of Puppets
 
I like the comprehensive update man. Good stuff and I'm glad you like ABC as much as i do.
 
Day 29: Off
Day 30: Off (wtf?)
Day 31: Off (READY TO KILL SOME WEIGHTS!!!!)
Day 32: Chest/Tris (It's about time!)

Warm-up: 5 min elliptical

DB Incline Press: Drop sets (80 to 60)
super-setted with
DB Incline Flies: 10 rep

DB Flat Bench: Pyramid (50 to 70)
super-setted with
DB Flat Flies: 10 rep

Seated Tricep extensions: 10 rep
super-setted with
Skull Crushers: 10-8 rep
super-setted with
Close-Grip Bench: 10-8 rep
super-setted with
Dips: Bodyweight (8)

HIIT Cardio Elliptical 18mins

Narrative: The word of the day was sweat. I was sweating like crazy today, felt great to lift again. Drop sets chased with a pyramid feels amazing. If you've never done it your body will hate you but you'll love them.

Song of the Day:
Motorhead - Ace of Spades
 
Day 33: Back

Warm up: 5 minute elliptical

Assisted chinups
SLDL (beginning of the end)
Lat Pulldown
Low Row
High Row

Narrative: Today sucked! My calluses started hurt hardcore once I started doing SLDL and never backed down. It got to the point where it was the wrong kind of painful for lifting. Needless to say I didn't do biceps today and I was close to running late for work anyway.

Tonight I'm going to try to shave those bad boys down. I bookmarked a site that was posted up here a while ago regarding maintenance of calluses and removal, Invalid Link Removed so we're definately going to be doing that this evening. I'm going to have to play catch up this week and throw in another back day because today was awful. Damn calluses.

Song of the Day:
Johnny Cash - Hurt
 
Day 36: Legs

5min warmup elliptical

Squats
Calf Raises
Leg Curls
Tibialis Anterior Raises
High & Wide Leg Press
Squats

20min HIIT elliptical

Narrative: Felt good to be back in the gym, didn't feel happy with my lift. I'm almost out of CoreABC :(
 
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