Chedapalooza's 2014 training/supp log

[wasme]

I'm going to take it with a mild herbal diuretic too if needed bc in know that the form of yohimbe PES uses gives me bad water weight.

That is a great idea. Dandelion root?

 

[chedapalooza]

That is a great idea. Dandelion root?

Yep yep

 

[chedapalooza]

Today was back and bis.

Neutral grip chin ups
10x10 body weight 30-45 seconds between sets

1 arm db rows
85x9
90x6
Reps PR's^
100x3 weight PR
65x12

1 arm rear delt raise (machine)
85x10
95x10
Drop set
70x5

Bb shrugs superset db shrugs
230x10 / 85x10
230x10/ 85x10

BTB Cable shrug (two handles on one pulley)
Maxed the rack and wasnt that heavy, but good pump 2 sets of 15, didnt write down the weight

Facepulls
3x 12 at 50lbs

Bb curls
10x10 at 50lbs 30-45 seconds rest

Hammer curls across body
50x7 (killed my wrist)
20lbs x 20 bc of wrist

Forearms bb wrist rollers

Rope crunches and leg raises for abs
No cardio

Ate very well tonight and still hungry but don't really have anything to eat/don't like eating so close to bed... My appetite is thru the roof the last 3-4 days. Been feeding it too, all positive results so far... Actually down a pound... Strange stuff! It's like I'm reverse dieting or something perhaps.

 

[chedapalooza]

Not going to do 10x10 for legs, that doesn't suit my goals. I will probably do heavy rack deads tomorrow and deload squats plus a regular leg accessory day.

 

[wasme]

Not going to do 10x10 for legs, that doesn't suit my goals. I will probably do heavy rack deads tomorrow and deload squats plus a regular leg accessory day.

Rack deads same as rack pulls?

 

[chedapalooza]

Rack deads same as rack pulls?

Yes sir. Gonna have to tape my wrist today. It's really sore and clicking, simple tasks like opening my trunk or shaking my blender bottle aggravate it to a painful level. I know I hurt it doing pullovers with the 80s this past weekend... I hurt it doing those last year and had to take 3 weeks off heavy movements that pulled on wrist. Hopefully with this joint force and proper wrapping/taping and my upcoming deload week, I can heal this thing up.

 

[chedapalooza]

Hit 315 twice for two sets on rack pulls... Felt nice!

 

[wasme]

Hit 315 twice for two sets on rack pulls... Felt nice!

Congrats! I really enjoyed them the one time so far that Meadows called for them. Was sore for days lol

 

[chedapalooza]

Congrats! I really enjoyed them the one time so far that Meadows called for them. Was sore for days lol

Yea felt the back pump instantly especially doing squats right after!

 

[mkretz]

Nice work ched keeo it up

 

[chedapalooza]

Haven't posted work outs but will...


Day two of anabeta elite and hunger is through the roof... Craving lots of cals. Ill be adding defuse again for the next week or so as I Deload and dial back the training to a very low level.

Also will be starting YC stack tomorrow. Will be starting condense sunday and adding 4-6 g citrulline to my daily supps.

Also started versa1 today. Will use for 4 weeks. Normally use for 8 but there's a reason I won't be using it next month

Erase will be finished tomorrow.

 

[pete8407]

Versa-1 game me crazy focus, I loved it.

 

[chedapalooza]

Versa-1 game me crazy focus, I loved it.

Same

Off day today. Going into the city for the the Super Bowl festivities!

 

[chedapalooza]

Nervous to start this YC... I just am going to strt at 2.5mg twice a day today. I already took the first cap a few mins ago so obv nothing to report... Will up the morning dose (pre workout) tomorrow and probably add one cap a day until my 6 caps is met

 

[pete8407]

Have fun at the festivities!

 

[wasme]

Also started versa1 today. Will use for 4 weeks. Normally use for 8 but there's a reason I won't be using it next month

..Inquiring minds want to know...how come you won't be using it next month??

Nervous to start this YC... I just am going to strt at 2.5mg twice a day today. I already took the first cap a few mins ago so obv nothing to report... Will up the morning dose (pre workout) tomorrow and probably add one cap a day until my 6 caps is met

Why nervous? I usually stack Y with EC.


Superbowl parties...always fun! Enjoy.

 

[chedapalooza]

..Inquiring minds want to know...how come you won't be using it next month??

Why nervous? I usually stack Y with EC.

Superbowl parties...always fun! Enjoy.

Won't be using next month because I'm picking up the new solo erase and using norcodrene with it so I don't wanna have anything else going on.

Nervous for the possible sides. But yesterday was fine. I just upped the dose by 2.5mg today.

 

[chedapalooza]

Wednesday 1/29

Bike and bodyweight leg curls to warmup

Rack deads (first time in a long time)
Warmup
185x5
225x5
Working
295x5 PR reps
315x2 PR weight / reps
315x2
Loved these felt very powerful and hope they can help translate Into better floor deads.

Squats
225 5x5

Straight let deads with dumbell super set sumo squat with dumbell (elevated on two benches)
70x5
100x5
110x5

Front squat grip reverse lunge
115x3 all each leg
115x 3
120x3
120x3
125x3

GH raise
Bw x 12
+45 x 7 drop set bw x 3
+25 x 10 drop set bw x 3

Leg extension
90x 20
100x 15

Leg curls
85x25, 95x 15

Calf work

LISS cardio incline walking for 30 mins 400 cals

 

[chedapalooza]

Thursday 1/30

Incline bench
135x5 warmup
5/3/1
160x5
180x3
205 x 1, 2nd rep help up (PR weight for 1 rep)

Smith upright row (wrists killed during this)
95x12
110x9
135x6
150x3
75x10

1 arm db lateral cheaters
30lbx 10
30lb x 8

1 arm cable lateral BTB
7.5lb x 15
10 lb x 12

Finished
Rotator/abductor work 100 reps

V bar pushdowns triceps
12 x 42.5
10 x 52.5
10 x 62.5 drop set 20 x 37.5

Single arm overhead db extension
20lb x 12
20lb x 12 dropset 10lb x 10

2 arm kickbacks
20lb x 12
20 lb x 12 dropset 12lb x 6

Finished with abs no cardio

 

[chedapalooza]

Friday 1/31 cardio HIIT session

Warmup
.5mile walk 1.5 inc ~3.5mph (dad called me lol)
.5mile run 1.5inc 8.2mph

HIIT

30 sec on/off 2.5inc 11mph x 4 rounds
1 min walk, 11.2 x 30 sec
2 min walk
2.5inc 30on /1 min off 11.5mph, 12.0mph, 20 sec x 12.5mph
8 total sprints

Prowler push/pull 180 x 1 each way, 270 x 1 each way (4 total trips)

Cool down
5mins 11.5inc 3mph walk

Finished with abs

 

[wasme]

Solid updates there! Great workouts... Interested to see how that mini PES stack treats you.

 

[pete8407]

Solid updates there! Great workouts... Interested to see how that mini PES stack treats you.

Agree! Your workouts are great, you can tell your really pushing yourself.

 

[chedapalooza]

Ahhh deload week and off day today.


Will post up yesterday's back and bis lift but wanted to note some effects from new supps.

Bulk nutrakey l citrulline
- holy pump. I was veiny and pumped full during this work out yesterday. Took 4g pre workout with condense. Awesome. Took two grams post workout with food and that was nice as well. Saturated the muscles I could feel it!

Sns Yohimbine hcl
Up to 7.5mg am and 5mg for second dose
- increased sweating in gym for sure and increased body temp. Definitely noticing the libido/hardening effects down there as well.
- no nausea or anxiety sides to report as of yet so I think I'm in the clear

 

[chedapalooza]

Made dinner for my gf myself and my mother tonight

BBQ salmon with red quinoa and sautéed spinach

Then my gf made apples pan fried in coconut oil and coated with select snicker doodle protein

 

[wasme]

Great looking meal! Those apples look great.

 

[pete8407]

Nice dinner, looks quite tasty.

 

[chedapalooza]

Currently in the middle of. LISS session bc I wanted to see how the yohimbine would treat me during cardio....I walked for 30 minutes on 10-15 incline and between 2.5-4 mph and was fine... Nice heart rate elevation, super increase body heat and sweating.

Tried running after that on 2 incline 7mph and had chest pain after 45 seconds. FACK

Not sure how this is gonna bode for my HIIT sessions. I refuse to give up HIIT in lieu of LISS for the next month. I did take the full 15mg Y dose and about 350mg C 1.5 hour prior to the workout... Maybe less Y for running / HIIT

Noticed very good mood elevation from the full dose as well as a desire to come do this impromptu session during a "rest"/deload week

 

[wasme]

What are you working your way upto ? 15mg Y x 2-3 times a day ?

 

[chedapalooza]

What are you working your way upto ? 15mg Y x 2-3 times a day ?

Nope, just 15mg total for the day

In 1-2 doses before I break My fast

 

[chedapalooza]

LISS for 40 mins 470 cals fasted with all the YC before hand. I'm waiting for food to be ready and still feel the burning up from the workout lol

 

[chedapalooza]

2/6

Heading in for anther fasted LISS session. I can really notice the water accumulation in my belly and hips now that I am at full dose of yohimbine hcl. It's not bothersome per se, but noticeable and I know it's a means to an end. I'm actually leaning out around the upper ab right in the serratus/rib cage area.

I was gonna get a full body lift in this week at low intensity n volume but my body really dictated I should just let the muscles rest. I'm training my gf tomorrow so I MIGHT do a few sets, but ill try to resist the urge!

In really excited to start this new program Monday. It's 5/3/1 based but I made it my own. I know, I know, then it's not 5/3/1. That's fine. I love the steady strength gains I get from 531 and so I will use it as a base for my lifts for the foreseeable future

Ill post the routine soon

 

[wasme]

How long do you find it takes the water you gain to wash out after your stop Yohimbine?

 

[chedapalooza]

How long do you find it takes the water you gain to wash out after your stop Yohimbine?

I can't say bc I never knew it was a side effect until just recently. So all those time I used a supp with it and thought I was getting fat or something... Turns out It was water hah. Ill pay close attention this go around. I've read that it should only take 3 days-ish.

I decided also that on my HIIT only days I will take a far less dosage. Probably just a single cap (2.5mg) pre workout to help with the heart rate and shortness of breath. This will only be two days a week, 3 at most. The other 4 days will be a full 15mg split in two doses.

 

[chedapalooza]

Trying my hand at some no bake protein balls. Will see how they turn out after some time in the fridge

 

[pete8407]

In for the results on those!

 

[chedapalooza]

In for the results on those!

They were delicious. In gonna make a bulk batch today but I'm thinking that mihht not be a good idea bc it's hard not to eat them all in one sitting.

I just kinda there together all the stuff without measuring for the trial batch. It so simple to do, I wouldn't even bother measuring the future but I do wanna get a better idea of macros for it. They were so fking tasty tho

 

[mkretz]

Get tjat recipe up asap

 

[chedapalooza]

Get tjat recipe up asap

Lol there wasnt one! But ill do my best to measure when I do more later, last night made 5 bite size balls and a large one.. I'd like to make a biggg amount to last a coupe days. I left one in the fridge over night and it stiffened up to a gooey cookie texture where as after only 30 mins it was still very mixturey/doughy texture. Both are delicious and come down to preference

 

[wasme]

Lol there wasnt one! But ill do my best to measure when I do more later, last night made 5 bite size balls and a large one.. I'd like to make a biggg amount to last a coupe days. I left one in the fridge over night and it stiffened up to a gooey cookie texture where as after only 30 mins it was still very mixturey/doughy texture. Both are delicious and come down to preference

I hope you put your recipe up in the select thread to get your coupon?

 

[pete8407]

I hope you put your recipe up in the select thread to get your coupon?

Hell ya!

 

[chedapalooza]

I hope you put your recipe up in the select thread to get your coupon?

Explain!

 

[chedapalooza]

God these r so good it's ridiculous

In bowl combine
4 tbsp PB2 powdered peanut butter (1/3 cup)
1 scoop select protein
1/3 cup almond milk unsweetened
Mix with spoon


Add 1/3 cup granola (I use ola granola vanilla almond with the almonds removed)
Add 1/8 cup quick oats
Add 2tsp organic reduced fat coconut flakes
Mix again

Shape Into balls
Refrigerate for 30+ mins longer will make them harder and more cookie like

Macros per serving (six 1.5 inch balls)
373
Fat 9g
Carbs 34g
fiber- 8g
sugar- 5g
Protein- 39g

 

[wasme]

Those look awesome.. check your pm

 

[chedapalooza]

Those look awesome.. check your pm

SAw it thanks!

 

[chedapalooza]

Starting the new routine today. Usually it's mon, wed, fri lift. But the gf wants to lift today with me and I will be working long hours mon-wed. So I'm switching things up a bit to maximize my training energy

The routine is 3 days of full body lifting with 2 5/3/1 lifts on Monday and Friday

Monday will have squat and bench with full body accessory work

Friday will have dead and OHP with full body accessory work

Wednesday will be mostly upper body hypertrophy work

Abs will done on the alternating days with mixture of liss and hiit cardio 3x a week.

 

[chedapalooza]

2/9/14 template

* trying to alternate upper with lower for extra fat burning*

Bike warmup and foam rolling
Bench 531 (3 sets of 5)

Squat 531 (3 sets of 5)

KB swings 3x5 or 10 not sure yet

Half kneeling landmine press 9,6,4

Leg curl superset leg ext 2x 12-15

2 arm bent over db rows 9,6,4

Walking lunges w/ db's 3 x 3 each leg

Straight leg single leg deadlift w DB 3x5 each leg

French press Alternate with BB curls
5x5

Hypers and calves at the end

No abs no cardio post workout

 

[chedapalooza]

Hey guys check this out too...




Look at this on e. Bay:

1996 Yankees Team Signed World Series Ball

http://bit.ly/1c988BO

 

[chedapalooza]

2/9/14

Today's lift was great. Felt so fresh and rested. My 531 5's sets felt great and all my accessory work was strong and got a great pump going. Also enjoyed some new exercises- first time doing kb swings and landmine presses
Oh and my gf did 5x115 on squat. I'm gonna have her squatting 135 soon. She's 110lb I was impressed. She has insanely good genetics.. Abs and literally never does ab work or cardio and eats not super clean. Anyway.

Foam rolling + bike warmup
Incline bench
135x 5
135x 3
Working sets
155x5
165x5
185x5

Squat
185x5
Working sets
200x5
230x5
260x5

KB swings
40lbs x
10
10
10

Landmine presses
Bar x 10
Working sets
+15 x 9
+25 x 6
+45 x 4

Leg extension
100x 15
105 x 15
Leg curl
95x 15
100x 15

2 arm bent db row
40x12
50x9
60x6
65x4

Walking lunges w db
65s x 3 each leg x 3 sets

Straight leg single leg DB dead
65x5 each leg
70x 5 each
75x 5 each

Gym was closing so I just winged this. Was supposed to be 5x5 at a set weight for all 5 sets. But wanted to get a pump and a power set in
French press / super set / bb curl
70x11 // 70x11
90x5 // 90x 5
70x 10 // 70x10

Had to skip hypers and calf work due to gym closing and will do them with LISS and abs tomorrow morning

 

[chedapalooza]

Wanted to go ahead and update the February supplement usage.
Goal: lean bulk

New anabeta elite 1 pre, 2 post workout meal, 1 with 2nd post workout meal

Forskolin 95 2 caps am/pre workout

powerfull 2 caps at bed

Versa 1 as directed

prime 69 protocol until feb 14(2 bottles ran out)

Arson (thermo fat burner/ caffeine source)

Condense 1 scoop pre workout+4g L citrulline+amino iv

L citrulline 4g split on off days

SNS Yohimbine hcl- 7.5mg twice daily with caffeine

MAN REM pm 1 cap at bed

1 scoop recover pro+2g citrulline+2g taurine+PF3 post workout

Staples

SNS RK500 1 cap pre workout, 1 cap 30 min prior to meals

Anabolic Pump 1 cap pre workout, 1 cap 30 min prior to meals (off days I use pre workout dose prior to bed)

Magnesium Citrate 200mg at bed

2g Jarrow Fish oil daily

2000mg Vit C daily split up

SNS ALCAR500 1 cap pre workout, 1 cap with meals

D3 4000iu daily

Vitamin World Men's Sport Multi

Sam E 200mg daily

L tyrosine 500mg twice daily

PES Select Protein as needed

2g Taurine Powder +2g MAN Leucine powder with last meal of day

1 quest bar 6-7 days a week

 

[pete8407]

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