Proeliator's Anabolic Diet / Modified Silverback ATS log

[proeliator]

Its time to make myself accountable for writing down everything that I train and eat, and its seems this is a great place to do it

Diet:
I'm on day 7 of the anabolic diet, energy is decent, i'll see how the weights go in a few minutes here.

Supps:
NOW Adam Vitamins
Fish Oil Caps
ECA stack
RPM
L-carnitine
Xtend
IDS whey protein

PH:
Tren Xtreme @ 90mg/day
Cycle Support

PCT:
Post Cycle Support
Toremifene

Also doing 40mcg EOD lr3igf-1 (20 mcg / bilaterally )

 

[proeliator]

04feb07

(* Meals *)

Meal #1
6 eggs
4 oz cheese
5 pcs bacon

Meal #2
2 turkey burger patties
2 tbsp EVOO
4 oz cheese

Meal #3
2 chicken breasts
2 tbsp EVOO
4 oz cheese

Meal #4
2 scoops whey protein
6 oz summer sausage
3 oz cheese

Meal #5
2 turkey burger patties
2 tbsp EVOO
4 oz cheese

(* Training *)
Chest/Shoulders/Triceps

Format: reps @ weight time concentric (in seconds) : time eccentric (in seconds)
EHB = extra heavy elastic band
CGP = close grip presses

Warmup - 5 min bike

Warmup Incline


Incline Barbell Press
20 @ 135 (warmup)
12 @ 225 (warmup)
3 @ 275 (warmup)
5 @ 315 1:2
2 @ 335 1:2

Incline Dumbbell Press
7 @ 100s (too easy)
10 @ 100s + EHB 2:2

Flat Dumbbell Press
12 @ 100s + EHB 2:2

Flat Bench Press
10 @ 135 1:1
+ 8 @ 135 3:3
+ 5 @ 135 1:1

Pec Dec
10 @ 305 2:2
10 @ 170 3:3

Machine Shoulder Press
7 @ 225 2:2
6 @ 335 1:2

Front Raise
10 @ 35 1:2

Side Raise
10 @ 40 2:2
12 @ 25 3:3

EZ-Bar Skullcrusher
8 @ 110 1:2
9 @ 180 2:2
6 @ 180 2:2
+ 5 CGP @ 180

DB Skullcrusher
8 @ 70s 2:2
8 @ 70s 2:2
+ 4 CGP @ 70

V-bar Cable Pressdown
20 @ 30 3:3

Reverse Cable Pressdown
12 @ 30 3:3

(* Cardio *)

13:00 @ 3.5mph @ 15 deg incline - 330kcal

 

[proeliator]

(* Overall *)
Energy felt pretty good today. I'm continuing to notice that if I don't eat regularly, I shut down and get really tired. I don't feel like I used to in the gym when I'm really pumped and going, but the power is definitely still there, hit some nice numbers today

(* Question *)
When "taking" EVOO, does cooking wiht it count? Or should I be actually pouring this stuff in my mouth? This may be a stupid question, but I don't cook with oils much until now.

(* Meals *)

Meal #1:
6 extra large whole eggs
4 oz cheese
5 pcs. bacon

Meal #2:
2 turkey burger patties
2 tbsp EVOO
4 oz cheese

Meal #3
monster burger w/o bun from hardee's

Meal #4
2 grilled chicken breasts
4 oz cheese
2 tbsp EVOO

Meal #5
1 grilled chicken breast
5 hotdogs
6 oz cheese
2 tbsp ranch dressing

(* Training *)
Legs/Back/Biceps

Warmup 5 min @ 15deg incline @ 3.0 mph

Leg Press
10 @ 440 2:2 (warmup)
8 @ 620 2:2 (warmup)
4 @ 800 2:2 (warmup)
8 @ 1070 2:2
5 @ 1240 2:2
3 @ 1340 2:2

Walking Lunge
10 @ 30
10 @ 30

Leg Extension
12 @ 170 2:3
12 @ 210 2:3

Wide Grip Pullup
10 @ bodyweight 2:2
8 @ bodyweight 2:3
8 @ bodyweight 2:3

Deadlift
10 @ 135 1:1 (warmup)
8 @ 315 2:2
8 @ 405 1:2
6 @ 495 1:2

Machine Row
12 @ 315 2:3
10 @ 405 2:2

Lat Pullover
15 @ 225 3:3

Alt DB Curl
6 @ 75 1:2
10 @ 60 2:2
10 @ 40 3:3

Hammer Curl
10 @ 50 2:3
8 @ 50 2:3

Machine Curl
12 @ 130 2:2
12 @ 110 3:3
Reverse-grip
10 @ 90 2:2

 

[JDF]

subbed..

 

[proeliator]

06feb08

(* Overall *)
Felt great energy all day, was pretty ready to go the gym. When I got there, I had some minor pain in my left elbow. I started to worry a bit I would overdo it, but decided to listen to my body as I went through the workout. Not sure if I didn't sleep enough or what. Wasn't able to go as heavy in weights for dual fears of joint pain and worried about tearing muscle tissue too much.

(* Supplement Changes *)
i'm taking between 40-50g of BCAAs everyday now. I mix up 25g in a gallon of water and drink that before i get to my evening workout, then I take about 20-25g between workout and post workout. Just seems to make sense on this diet with this training regimen.

(* Meals *)
Meal #1:
6 eggs
2 oz cheese
5 pcs bacon

Meal #2:
2 chicken breasts
2 oz cheese
2 tbsp EVOO
2 turkey burger patties
2 oz cheese
2 tbsp EVOO

Meal #3
20 Cheese Curds

Meal #4
2 chicken breasts
2 oz cheese
2 tbsp EVOO

Meal #5
50g whey protein
5 hotdogs
2 oz cheese

(* Training *)
Chest/Shoulders/Triceps

Incline Barbell Press
20 @ 135 (warmup)
10 @ 225 (warmup)
3 @ 275 (weight acc.)
6 @ 325 1:2

Incline DB Press
10 @ 100s + EHB 2:2

Flat DB Press
11 @ 100s + EHB 2:2

Pec Dec
8 @ 305 2:2
12 @ 160 3:3

Upright Row
10 @ 105 2:2
12 @ 105 2:2

Front Raise
10 @ 30 2:3

Side Raise
10 @ 30 2:2
12 @ 20 3:3

BB Skullcrusher
10 @ 110 2:2
8 @ 160 2:2

DB Skullcrusher
10 @ 50 2:3

V-bar pressdown
12 @ stack 3:3