Pre-USP Labs log

Fabulous One

Active member
PowerFull/Camphibolic log

09-30-04

Age 30
Height-5'5
Bodyweight- 204lbs
Bodyfat-???- 18-22% range
Ankle- R-8.75in L- 9in
Calf- L/R- 16.5
Thigh-(upper)-L/R- 26in
Hips- 40.5in
Waist-(navel)- 38.25in
Abdomen- 38in
Chest- 42in
Shoulders- 54.25in
Arms- L-16in R- 15.75
Neck- 16.5in
Forearms- 13in

Note- all measurements were taken cold and no flexing. My upper arm measurment was done arms hanging at my side with my forearms held parallel to the floor. Forearms were held straight out and there was no goosenecking the wrists.

Beginning Monday I will start to log all of my food intake here along with my supplements. I will also include both my cardio and lifting in my log. I will be taking a picture each month to chart the visual progress along with my measurements. I used to have one of those caliper things around the house to check bodyfat but I was never much good at using them.

For my training I am going to be using the Triumvirate routine from Jim Wendler over Elitefts. I will be adding the Snatch to the upper body day and the Clean and Jerk on the lower body day.

My cardio will be both treadmill and sled dragging. As time permits at my work I will walk 20-30 minutes during lunch just for a bit extra heart work.

My supplements:
Now ADAM x2 daily
Now Omega 3 Fish Oil- 9gms daily
Now GABA- 750mgx3 daily
Now Taurine- 4gmsx3 daily
Now Digestive Enzyme- x3 daily
Now Probiotic- x2 daily
Now Vit C- 2gms daily
Now Vit E- 2gms daily
Now P-5-P-(B6)-x2 daily
Now B-12- x2 daily
Now TMG- 1gm x3 daily
ALCAR- 3gms daily
ALA- 900mgs daily

I do have some BCAA/EAA and CEE in bulk powder but I don't think I'll be using them for awhile. Also on the above supplements when I run out I may just not buy them anymore until I test the USP Labs stuff. I will keep the digestive enzyme, GABA, ADAM, Taurine, TMG and Fish Oil. The other stuff will just have to wait, but I am still undecided.

I guess this is the start! Oh yeah I will probably take a break from the log on Saturday and Sunday. See you guys Monday night!
 
Last edited:
I just want to see some solid results with the USP Labs stuff when I start them. I sort of want to be "clean" of supplements that help my performance. I may add the BCAA/EAAs but I probably won't use the CEE. I'll note it in my log.
 
Ziricote,
I am not sure as of yet. My biggest goal as far as performance is to get the biggest horsepower into the smallest engine I can. I also want my joints to be healthy again!

So maybe with my log the guys with the plenty of knowledge can give me some suggestions. I am just tired of simply going through the motions. Its time for business.
 
10-02-06

sleep- 9:45pm-5:42am

Cardio- brisk walk- 20 minutes

Diet/Supplements-

Breakfast-
3 eggs fried in 1 tbsp of butter
5oz- ground turkey 93/7
1/2 cup rolled oats
3tbsp EVOO
1-TMG
1-Digestive Enzyme
2- Probiotics
1- ADAM
1- Vit-C
3- Fish Oil
P-5-P(B-6)
B-12
1-ALA

snack-
1/2 cup mixed almonds and pecans
2gms- Taurine
750mgs Gaba

Lunch
5 oz Chicken breast
2.5 cups of brocolli
1/3 cup of shredded mixed cheese
1- TMG
1-Digestive enzyme
3 Fish oil

Pre-workout
3oz salmon
1 apple
10gms BCAA in water and apple juice

post workout
Protein shake w/yogurt and pumpkin
2 cups of potatoe soup

before bed
1 cup cottage cheese w/pineapples

Workout:

warmup
Roman Chair Situps/Hyper Ext- 3x15
KettleBell Circuitx1x10

Power Snatch- 135x12x1

Bench Press- 135x5, 185x3, 225x2, 245x1, 265x1, 275x1, 300xmiss, 135+doubled mini-bands- 6x2

Barbell tricep ext- 95x3x8

Prone rows- 135x5x12


Thats it for today!
 
10-03-06

sleep: 9:54pm-5:39am(broken by crying baby!)

Diet:

Breakfast- 3 eggs fried w/butter, 5 oz turkey sausage, 2 cups mixed veggies, green tea and supplements

snack- 1/4 cup mixd almonds and pecans+supplements

Lunch- 6 oz chicken breast, 1 cup potato soup, 2 cups brocolli+supplements

snack- 7oz salmon, 1 apple+supplements

dinner- chicken and brocolli pasta alfredo 2 cups, 1 protein shake with pumpkin+supplements

bedtime- 1 cup cottage cheese and pineapples+supplements

water- 1 gallon

Cardio: 32 minutes walk on incline@3mph
 
10-04-06

sleep: 9:30pm-6:10am
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cardio:none
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Diet:
Breakfast- Protein Shake w/2 egg yolks, yogurt, pumpkin and half and half+supplements

Lunch: Natural Peanut Butter and 100%fruit spread on wheat bread sandwich, 1 cup cottage cheese w/yogurt and blueberries

Dinner- Tomallie Pie, milk and BCAAs

Post workout- Protein shake+supplements
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Workout:

Box Front Squats(12in)- 135x5, 165x3, 185x2, 220x1, 250x1, 285x1, 255x5x1

45degree hyper ext- SSBx4x8

Side bends- 55lbsx4x8

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Notes:
Today just started off in a mad rush and it stayed that way all day long. I overslept and didn't have the time I normally have alloted to prepare my food for the day, nor fix the breakfast I wanted. It didn't really matter much because as soon as I got to work it was balls to the walls and I was sent to the Special Housing Unit where I didn't get a break until nearly 1:30pm. I had a few minutes to stuff a PB&J sandwich and some cottage cheese in my piehole and was full blast until quitting time. All in all with such a hectic day and bad eating I had a good workout.
 
10-05-06

sleep:9:30pm-5:40am
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Breakfast- 3 fried eggs, 5 oz turkey burger, 2 cups mixed veggies

snack- 1/2 cup almonds and pecans

lunch- 2 baked chicken thighs, 2 cups mixed veggies, 1 cup rice

Dinner- 6oz Meatloaf, 1 serving of asparagus
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Cardio- Brisk 2 mile walk
 
10-05-06

sleep: 8:30pm-5:45am
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Breakfast- protein shake w/yogurt, 2 egg yolks, pumpkin and half and half, 1 bowl of kashi oatmeal

lunch- chicken fajitas, water

dinner- 2 chicken thighs, 2 cups of mixed veggies

pre workout- 10gm BCAA in orange juice and water

post workout- cottage cheese and pineapples, 1 banana

before bed- I'll have another shake!
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Workout:

Fat Bar Incline Press(+dbl mini bands)- 75x3x10, 95x10, 125x5 145x3, 165x2, 185x1, 200xfail, 165x5x1

Chinups- BW+20lbsx3x3/Pulldowns-140lbsx5x10

KB One arm press- 55lbx4x8
KB Snatch- 55x3x5
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Notes:
Good workout! Add those doubled min bands and it makes things super hard. I was surprised I got as far as I did. 200 was about half way there! It would good stuff if I could hit 300lbs on the incline within the next year. I think my best was around 280-285lbs once upon a moon. Oh yeah, those KB presses had my delts standing out.
 
10-09-06

sleep- 9:30-8:10
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Breakfast- Pumpkin Protein Pancakesx2, 1 glass of milk

Lunch- 2 chicken thighs, 2.5 cups of mixed veggies

Dinner- 1 Pork Chop, 2 cups Fall Beans, 2 cups of Kale

before bed- cottage cheese and yogurt+ pineapples
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Dynamic Effort Workout:

Jump rope-4x50 jumps
KB circuit-x1x10

Power Clean and Jerks- 170lbsx12x1

Olympic Squat(+45lbs of chain)- 45x5, 95x2, 135x2, 185x2, 200x6x2

Bulgarian Split Squats- BWx5x12
Hanging Knee-ups- 4x10
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Notes- Power Clean and Jerks felt really good and explosive. This just led to a good workout to follow. The weights were light as this is dynamic effort work. I felt like a could have jumped at the top with the squats the weight felt so light even with it being right at 250lbs at the top.
 
10-10-06

sleep: 10:00-5:15
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Breakfast- 1 serving rolled oats w/raisins, 2 scoops of whey w/pumpkin, yogurt, 2 eggs, half-n-half, honey and blackstrap molasses

Lunch- 7 oz salmon, 2 cups mixed veggies, 1/2 cup of almonds and walnuts, 1 apple

Dinner- 1/2lb of shrimp, 2 cups of mixed veggies, 1 apple

before bed- 1 cup cottage cheese, 1/2 cup yogurt, pineapples
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Cardio- 25 minutes on treadmill- 10 minutes walk/15 minutes run
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10-11-06

sleep- 10:00-5:40
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Breakfast- 1 serving rolled oats w/raisins, 2 scoops of whey w/pumpkin, yogurt, 2 eggs, half-n-half, honey and blackstrap molasses

snack- 1/2 cups almonds and walnuts

lunch- Homemade Vegetable Soup, Natural PB & Jelly on wheat bread, 16oz milk

snack- 1 cup cottage cheese w/ yogurt and blueberries

pre-workout- 10gm BCAA w/ orange juice

dinner- Tomallie Pie, 8 oz milk

Before bed- protein shake same as breakfast
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Workout-

Power Snatch- 155x10x1
Dynamic Effort Bench Press- 155+dbl mini- 6x2
Tricep Extensions- 105x3x8
Prone Rows- 155x3x8
Roman Chair Situps- 1x50
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Notes- Good workout despite all the negative stress I have been deadling with. Didn't feel super strong but not weak either. I really want to push my Power Snatch into the 200s within the next year. Thanks for reading and anyone is welcome to comment!
 
10-12-06

sleep- 10:00-5:40
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Breakfast- Breakfast- 1 serving rolled oats w/raisins, 2 scoops of whey w/pumpkin, yogurt, 2 eggs, half-n-half, honey and blackstrap molasses

Lunch- Blackened Steak Sandwich on Wheat bread w/veggies, 1 bag of sun chips from Subway

Dinner- 1 hamburger on wheat bun, mixed veggies, baked potato

snack- 1 cup Uncle Same Flax Seed cereal w/ milk

before bed- cottage cheese and yogurt w/pears
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cardio- sled drag- 120lbsx900feet
 
10-13-06

sleep-9:30-5:50
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Breakfast- 2 scoops of whey w/pumpkin, yogurt, 2 eggs, half-n-half, honey and blackstrap molasses, 1 cup Uncle Sam flax seed cereal

snack- Natural PB&J sandwich on wheat bread, 8 oz milk, orange, 1/2 cup almonds and pecans

lunch- Cod Fillet, 1 cup rice, 1/2 ear of corn, 1 apple

snack- 1 cup cottage cheese w/yogurt and blueberries

dinner- 1 pork chop, 2 cups of brocolli, 1 biscuit, 1 cup of coffee

preworkout- 10gms BCAAs in gatorade

before bed- protein shake
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Workout:

Power Cleans 135x2x3, 155x3, 185x3, 205x1, 215x1, 225x5x1

Front Squats(12in box)- 135x5, 165x3, 185x2, 225x1, 250x7x1 275x2, 300xfail, 290x1*PR

45 degree hyper-(SSB)100lbsx3x5
Starr Shrugs- 185x5x5
Leg Raises-1x15
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Notes- I have determined that I flat out have a weakness in my power cleans and power snatches. I need more power and strength. I have decent clean and snatch form on the full versions, but for some reason I feel like a weakling on the power versions. I think my upper back is tremendously weak. I did the Starr Shrugs and they wasn't hard but I can tell I have alot of untouched potential here. I am going to pull out some old Ironmans with Starr articles on shrugs.

On the front squats I got greedy after the 275x2 and thought I could get the 300lb lift. I got loose on the decent and fell apart on the box. I dropped to 290 and it was tough but manageable. 2 more weeks before I change lifts and I'd like to hit 300 on this lift. My best full front squat is 340lbs by the way. I would love to push it up close to 400lbs over the next year. If I can manage to hit 350-365 on the box it will be doable. Thanks for reading and I am craving to use some of this awesome stuff everyone else is taking. January and I am on something!
 
10-16-06

sleep- 9:30-4:38
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Breakfast- Rolled Oats w/ raisins and milled flax seed, protein shake, coffee

snack- Natural PB&J on wheat, 12 oz milk

Lunch- 2 Chicken thighs, brown rice covered with mixed veggies in cream of mushroom, 1 apple

snack(preworkout)- cottage cheese and yogurt, blueberries

dinner- steak and brocolli
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Workout:

Dumbell Swings- 123lbsx2x5(R) 80x2x5(L)
One Arm Barbell Snatch- 95x1(R) x1(L), 115x1(R)
Power Snatch- 135x1, 155x1, 185x1

Incline Fat Barbell Press-(+dbl mini band) 95x5, 125x3, 145x2, 165x5x1, 185x1, 195x1*

Chinups- BW+25lbsx3x3
Snatch Grip Shrugs- 205x5x5
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Notes- Decent workout. Made PR on incline presses.
 
here is a link to the dumbell swings

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one arm barbell snatch
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click on my user name and you can see more of my clips.
 
Embarrassingly long. I hate to sound like a poor sack, but I am strapped until January or even Febuary. I tried to convice the better half that I was missing a great deal at NutraPlanet on the stack and she agreed but I have so much money going out in the next month I'll be lucky to eat! I have to take care of family first.

Well look at it like this, when I do have the money to get the stack I'll be well beyond peaked out and the products worth should shine through. Heck maybe even Yellow Gold will be available then! I gotta do something to get rid of this friggin gut and the YG and Camp sounds like the ticket with a little Powerfull and Cialabol sounds good.

Thanks for reading.
 
Fabulous One said:
Embarrassingly long. I hate to sound like a poor sack, but I am strapped until January or even Febuary. I tried to convice the better half that I was missing a great deal at NutraPlanet on the stack and she agreed but I have so much money going out in the next month I'll be lucky to eat! I have to take care of family first.

Well look at it like this, when I do have the money to get the stack I'll be well beyond peaked out and the products worth should shine through. Heck maybe even Yellow Gold will be available then! I gotta do something to get rid of this friggin gut and the YG and Camp sounds like the ticket with a little Powerfull and Cialabol sounds good.

Thanks for reading.
Click to expand...

send me an e-mail [email protected].
 
10-17-06

sleep- 9:30-5:50
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Breakfast- Rolled Oats w/ raisins and milled flax seed, protein shake, coffee

Lunch- 8oz cube steak, 1 cup cottage cheese, 1 cup mixed veggies

snack- apple, walnuts and almonds

Dinner- 1 Hamburger, 8oz of milk
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No training at all.
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Notes- Poor diet today along with attitude. I have had tons of stress today dealing with family issues. Just a hint- -don't ever co-sign for anyone especially someone in your family!
 
10-18-06

sleep- 9:30-5:40
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Breakfast- Rolled Oats w/ raisins and milled flax seed, protein shake, coffee

Lunch- 7oz Salmon on wheat bread, 1 apple, almonds and walnuts

snack- cottage cheese, yogurt and blueberries

Dinner- Blackened fish, 1 cup rice, brocolli

before bed- protein shake
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Workout

Power Clean and Jerk- 205x15x1
Partial Pin Squat- 315x10x2
Dumbell Lunge- 35lbs dbs x4x6 per leg
Leg raise- 1x15
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I am really realizing that I have a long climb to get back to where I was. Everything felt heavy tonight.

PC&J
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Partial Squat
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10-19-06

sleep- 10:00-5:40
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Breakfast- Protein Shake, coffee

Lunch- I ate Mexican with some guys from work- Chicken Fajitas

dinner- Pork Chop, potatoes, and asparagus

before bed- cottage cheese, yogurt and blueberries
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No training today, need the rest.
 
10-20-06

sleep- 10:30-8:50
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Breakfast- 3 fried eggs, 6oz hamburger, coffee /w h&h, 1 tablespoon cod liver oil

Lunch- 2 scoops Protein Powder w/ 2 raw eggs, and half&half

Dinner- 2 Hamburgers on wheat buns, tomatoe, potatoes, mixed veggies

before bed- cottage cheese and yogurt
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Workout:

Snatch- 185x15x1
Pendlay Rows- 185x10x1
Barbell Curls- 85x3x8
Standing Tricep ext- 85x3x8
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Didn't do any bench pressin because my rotators were sore. Funny enough the snatches never hurt at all.
 
10-22-06

sleep- 12:00-8:00
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Breakfast- 3 eggs, 5 oz hamburger, 1 tbsp cod liver oil, coffee

snack- 2 scoops of WPI, 2 whole eggs, 1 cup half and half

snack- 2 scoops of WPI, 2 whole eggs, 1 cup half and half

Before bed- 1 cups cottage cheese w/blueberries
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Workout:

Cleans from high pins- 95x3, 135x3, 155x3, 185x3, 205x1, 225x1, 235x1, 245xfail

Front Squats- 135x3, 185x3, 225x3, 275x1, 295x1, 315x1, 335x1, 350xfail

Good Mornings- 135x3x5, 185x3x5

Hanging Kneeups- 3x10
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Notes-
I am having a hard time getting my pulls completed on Cleans and Snatches. I spoke with Gary Valentine about this and he suggested I do Cleans from the high hang with little to no dip. I had also read in Travis Mash's blog at Elitefts about power cleaning from pins and thats how I decided to this exercise.

I thought I may could get a PR on the Front Squats by the way the 315 and the 335 felt but it was a no go. I didn't get crushed but I didn't get it.
 
10-23-06

sleep- 10:40-6:10
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breakfast- 2 fried eggs, 6 oz hamburger, 1tbsp cod liver oil, coffee

snack- 2 scoops WPI, 2 raw eggs, 1 cup half and half

lunch- 6 oz hamburger, 1 cup cottage cheese

snack- 2 scoops WPI, 2 raw eggs, 1 cup half and half

dinner- chicken, rice, mixed veggies
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No training- sore as heck from yesterdays workout.
 
10-24-06

sleep- 10:00-5:30
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breakfast- 2 fried eggs, 6 oz hamburger, 1tbsp cod liver oil, coffee

snack- 2 scoops WPI, 2 raw eggs, 1 cup half and half

lunch- 6 oz hamburger, 1 cup sauerkraut

snack- 2 scoops WPI, 2 raw eggs, 1 cup half and half

Dinner- 2 slices homemade pizza, 1 glass of milk, coffee
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Workout:

Snatch- 95x3x3, 115x3, 135x3, 160x3, 185x5x1, 195x5x1

Chinup- BWx10x5
Pushups- 10x10
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Notes- It was cold, cold in the barn where I lift, so I opted to come indoors and do chinup/pushup superset for the rest of my upper body work. It was a nice change.
 
10-25-06

sleep- 10:00-5:52
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Breakfast- 2 scoops WPI, 1 raw eggs, 1 cup half and half, coffee

Snack- 2 scoops WPI, 1 raw eggs, 1 cup half and half

Snack- 2 scoops WPI, 1 raw eggs, 1 cup half and half

Dinner- 2 pork chops, 4 cups of brocolli cheese bake

before bed- 1 cup cottage cheese and yogurt
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no training today!
 
10-26-06

sleep- 10:00-7:00
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Breakfast- 2 eggs, 6 oz hamburger, cod liver oil, coffee

Snack- 2 scoops WPI, 1 raw eggs, 1 cup half and half

Snack- 2 scoops WPI, 1 raw eggs, 1 cup half and half

Snack- 2 scoops WPI, 1 raw eggs, 1 cup half and half

Dinner- 8oz meatloaf, 1 cup boiled potatoes, 1 cup green beans

before bed- 1 cup cottage cheese and yogurt w/blueberries
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Workout

Barbell complex- 3 sets w/ 3 sets seated rows

Snatch- 95x5, 115x5, 135x5, 155x5, 175x6x1

Front Squat(+ 2 chains per side)- 175x6x2

Snatch Grip High Pulls- 175x5x5

45 degree hyper ext- 1x15

Walking lunges- 50 yrds
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So-so workout, not heavy but felt heavy.
 
10-27-06

sleep- 9:30-5:40
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Breakfast- Oatmeal w/raisins, protein shake

snack- 2 scoops WPI, 1 raw eggs, 1/2 cup pumpkin, 1 cup half and half

lunch- 6 oz meatloaf, 1 cup green beans

snack- 2 scoops WPI, 1 raw eggs, 1/2 cup pumpkin, 1 cup half and half

dinner- tacosx5

before bed- cottage cheese and yogurt
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workout

Dumbell bench press- 65x3x15
Seated Rows- 150x3x6
Hammer Curls- 40lbx3x8
Dumbell tricep ext- 40x3x8
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just a light workout. got in a good pump.
 
10-27-06

sleep- 9:30-6:00
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Fasting today. 1-2 gallons of water
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cardio- Jog 1.5 miles
Pullups- BWx10,8,4
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Notes- I have decided to do pullups after my runs. It seems to work better for me. I may fast tomorrow also depending on the family plans.
 
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