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Sparkss journey to recovery

Today was pretty relaxing, all told. Did a little shopping. mainly looking for new clothes for the reunion in 2 weeks. I had not really done any shopping since my recent recomp (that started earlier this year and appears to still be ongoing :)). I am looking at a different cut of clothes now, specifically those that actuate my shoulders and traps and maybe even show off my arms a bit. As I tried on different shirts and pants and saw how they looked on me now, it got me itchy to work out more LOL. Later on, around 2 PM or so, I also got a little stir crazy to lift something, anything, but rather that hit the weights I spent it in the pool with my daughter, who has been bugging me to "go play" for a couple of days now. Almost 4 hours later and I crawl out because my stomach was rebelling for lack of food LOL.

I am feeling pretty recovered overall, more quickly and completely than I expected, and I am looking to make an early night of it, so unless something (like my brutal allergies) keeps me up tonight, I will be hitting the weights for a (hopefully killer) chest workout early tomorrow morning :). Time permitting I am also thinking of going back to the previous high volume workouts, just for the next 2 weeks, to help tone up a bit for the reunion. (I know, the reunion is all I talk about lately, but it just shows how much it is on my mind).

I also got a tracking # for my PCT supplies. They should arrive the end of next week, unless there is some shipping delay. That puts me one step closer to my first cycle (and becoming Beastly, like BEAST73, Sparks2012, FireTitan, HG and the rest of you monsters!!!!) :)
 
8/22 Chest/Tris

Incline Bench Press................................30/20, 40/15, 15, 14, 11, 11
Flat Bench Press....................................40/15, 15, 10, 10
Calaverie Crossover...............................55/15, 15, 15, 15
Incline DB Pullover.................................35/15, 15, 15, 15
Incline DB Triceps Extension.................35/15, 15, 14, 12
Cross-Bench Triceps Dip............................15, 15, 15

I felt a little on the weak side going into the flat bench presses (was doing 50lb DBs two weeks ago, as the first exercise of that workout, but still....) so I switched it up a little to make it more challenging. I started off with my usual 45 degree hold at the bottom of the exercise (getting a good perc stretch too) but as I pressed through the exercise motion I rotated my hands at the top to face each other with the blocks almost touching, holding the contraction at the top before lowering (slowly) for the next rep. I felt such a pump when doing this. I am not sure if it was solely the exercise or the Hydro3 kicking in (I was pressed for time so I took it + the PA around 10 minutes before I started). I also noticed that I fatigued a lot, to where I could barely get 10 reps on my 3rd set. I stopped there because my form started to suffer and I wanted to isolate the chest (or not bother at all). Plus, at the top of the motion I started to feel some weakness and did not savor the idea of dropping a 40lb DB on my chest/face. :)

The rest of the workout was "the usual". I felt great by the end, being able to feel that I really worked the target muscles. Tomorrow is my first cardio day. We will see how I like that after a couple of alternating workout/cardio days.

I also realized, the more I thought about it, that I was over-thinking the reuinion (ironic, right?). I was switching up my entire focus for a 3 day event, and one that it may rain the entire time (knowing my bad luck) and abs or no abs would not mean a hill of beans. I am still going to include the cardio, since I need to do something to burn off this excess fat (my jeans are a big more snug now than they were last month *sigh*). But I am going to stay the course about everything else :).
 
Sparkss said:
8/22 Chest/Tris

Incline Bench Press................................30/20, 40/15, 15, 14, 11, 11
Flat Bench Press....................................40/15, 15, 10, 10
Calaverie Crossover...............................55/15, 15, 15, 15
Incline DB Pullover.................................35/15, 15, 15, 15
Incline DB Triceps Extension.................35/15, 15, 14, 12
Cross-Bench Triceps Dip............................15, 15, 15

I felt a little on the weak side going into the flat bench presses (was doing 50lb DBs two weeks ago, as the first exercise of that workout, but still....) so I switched it up a little to make it more challenging. I started off with my usual 45 degree hold at the bottom of the exercise (getting a good perc stretch too) but as I pressed through the exercise motion I rotated my hands at the top to face each other with the blocks almost touching, holding the contraction at the top before lowering (slowly) for the next rep. I felt such a pump when doing this. I am not sure if it was solely the exercise or the Hydro3 kicking in (I was pressed for time so I took it + the PA around 10 minutes before I started). I also noticed that I fatigued a lot, to where I could barely get 10 reps on my 3rd set. I stopped there because my form started to suffer and I wanted to isolate the chest (or not bother at all). Plus, at the top of the motion I started to feel some weakness and did not savor the idea of dropping a 40lb DB on my chest/face. :)

The rest of the workout was "the usual". I felt great by the end, being able to feel that I really worked the target muscles. Tomorrow is my first cardio day. We will see how I like that after a couple of alternating workout/cardio days.

I also realized, the more I thought about it, that I was over-thinking the reuinion (ironic, right?). I was switching up my entire focus for a 3 day event, and one that it may rain the entire time (knowing my bad luck) and abs or no abs would not mean a hill of beans. I am still going to include the cardio, since I need to do something to burn off this excess fat (my jeans are a big more snug now than they were last month *sigh*). But I am going to stay the course about everything else :).
Click to expand...

Still impressive brother!
 
Sparkss said:
8/22 Chest/Tris

Incline Bench Press................................30/20, 40/15, 15, 14, 11, 11
Flat Bench Press....................................40/15, 15, 10, 10
Calaverie Crossover...............................55/15, 15, 15, 15
Incline DB Pullover.................................35/15, 15, 15, 15
Incline DB Triceps Extension.................35/15, 15, 14, 12
Cross-Bench Triceps Dip............................15, 15, 15

I felt a little on the weak side going into the flat bench presses (was doing 50lb DBs two weeks ago, as the first exercise of that workout, but still....) so I switched it up a little to make it more challenging. I started off with my usual 45 degree hold at the bottom of the exercise (getting a good perc stretch too) but as I pressed through the exercise motion I rotated my hands at the top to face each other with the blocks almost touching, holding the contraction at the top before lowering (slowly) for the next rep. I felt such a pump when doing this. I am not sure if it was solely the exercise or the Hydro3 kicking in (I was pressed for time so I took it + the PA around 10 minutes before I started). I also noticed that I fatigued a lot, to where I could barely get 10 reps on my 3rd set. I stopped there because my form started to suffer and I wanted to isolate the chest (or not bother at all). Plus, at the top of the motion I started to feel some weakness and did not savor the idea of dropping a 40lb DB on my chest/face. :)

The rest of the workout was "the usual". I felt great by the end, being able to feel that I really worked the target muscles. Tomorrow is my first cardio day. We will see how I like that after a couple of alternating workout/cardio days.

I also realized, the more I thought about it, that I was over-thinking the reuinion (ironic, right?). I was switching up my entire focus for a 3 day event, and one that it may rain the entire time (knowing my bad luck) and abs or no abs would not mean a hill of beans. I am still going to include the cardio, since I need to do something to burn off this excess fat (my jeans are a big more snug now than they were last month *sigh*). But I am going to stay the course about everything else :).
Click to expand...

Still impressive brother!
 
Sparkss said:
8/22 Chest/Tris

Incline Bench Press................................30/20, 40/15, 15, 14, 11, 11
Flat Bench Press....................................40/15, 15, 10, 10
Calaverie Crossover...............................55/15, 15, 15, 15
Incline DB Pullover.................................35/15, 15, 15, 15
Incline DB Triceps Extension.................35/15, 15, 14, 12
Cross-Bench Triceps Dip............................15, 15, 15

I felt a little on the weak side going into the flat bench presses (was doing 50lb DBs two weeks ago, as the first exercise of that workout, but still....) so I switched it up a little to make it more challenging. I started off with my usual 45 degree hold at the bottom of the exercise (getting a good perc stretch too) but as I pressed through the exercise motion I rotated my hands at the top to face each other with the blocks almost touching, holding the contraction at the top before lowering (slowly) for the next rep. I felt such a pump when doing this. I am not sure if it was solely the exercise or the Hydro3 kicking in (I was pressed for time so I took it + the PA around 10 minutes before I started). I also noticed that I fatigued a lot, to where I could barely get 10 reps on my 3rd set. I stopped there because my form started to suffer and I wanted to isolate the chest (or not bother at all). Plus, at the top of the motion I started to feel some weakness and did not savor the idea of dropping a 40lb DB on my chest/face. :)

The rest of the workout was "the usual". I felt great by the end, being able to feel that I really worked the target muscles. Tomorrow is my first cardio day. We will see how I like that after a couple of alternating workout/cardio days.

I also realized, the more I thought about it, that I was over-thinking the reuinion (ironic, right?). I was switching up my entire focus for a 3 day event, and one that it may rain the entire time (knowing my bad luck) and abs or no abs would not mean a hill of beans. I am still going to include the cardio, since I need to do something to burn off this excess fat (my jeans are a big more snug now than they were last month *sigh*). But I am going to stay the course about everything else :).
Click to expand...

Still impressive brother!
 
Looks like I have been chosen to log the new BPS Epidrone (epiandro/epicat product). So I get to really push the envelop for workout intensity. I am hoping for some elevated recovery times, not to mention continuing to pack away the groceries in hopes of some nice lean muscle gains.

More later on my proposed protocol, including extending it with a 2nd bottle for an 8 week total run and possibly adding androcrine or dermacrine to the stack on the 2nd bottle.
 
Congrats bro! I'll be following that run as well. BPS looks to be a top contender for some great products...the Androcrine logs I followed looked great, and Dermacrine looked promising as well. Good chest workout, awesome to hear you had some great pumps and "fatigue" going on!
 
sparks2012 said:
Congrats bro! I'll be following that run as well. BPS looks to be a top contender for some great products...the Androcrine logs I followed looked great, and Dermacrine looked promising as well. Good chest workout, awesome to hear you had some great pumps and "fatigue" going on!
Click to expand...

Thanks!. And, yea, going to have to really up my game with workouts now too... can't complain that I don't feel recovered as an excuse to go light or skip a workout LOL (not that I use that excuse often). :). One thing is for sure, after that reunion weekend I will be feeling "gym guilty" and really wanting to hit it hard that Tuesday :). Aside from have 4 rest days in a row my diet will be completely out the window and I am sure there will be many "fruity alcoholic drinks" by the pool across those couple of days. So the Epidrone will have it's work cut out for it for a recomp after that :D
 
Sparkss said:
Thanks!. And, yea, going to have to really up my game with workouts now too... can't complain that I don't feel recovered as an excuse to go light or skip a workout LOL (not that I use that excuse often). :). One thing is for sure, after that reunion weekend I will be feeling "gym guilty" and really wanting to hit it hard that Tuesday :). Aside from have 4 rest days in a row my diet will be completely out the window and I am sure there will be many "fruity alcoholic drinks" by the pool across those couple of days. So the Epidrone will have it's work cut out for it for a recomp after that :D
Click to expand...

For sure man, you'll more than likely not want to take any rest days with his you'll feel while "on". A good rest and less strict diet for those few days should have you refreshed and ready to kick it high(er) gear when you get back.

Also, don't let anyone give you sh1t about fruity drinks! If it's good, who cares!
 
FireTitan said:
You damn right youre gonna push the envelope!!! I expect some dramatic freaky muscle gainz!
Click to expand...

You know it!

That is also why I almost don't want to change up my routine too much between now and the start of that log. My appetite is pretty stellar right now, I don't want to tank that to where it will be harder to get the macros in while I am on cycle. And I will probably let myself go and add in another protein shake or bar each day. As it stands I noticed a little weight gain around my waist from my current intake, clean as it is I think it is already exceeding my bodies use for it. So I backed off my intake a little, not wanting to get too fat. The Epi should help change that and make better use/use of more to where I can open the flood gates once again, not to mentioned hopefully being able to hit the weights even more than I do now!

Although I am not sure how much gainz I will see, in so much as recomping, as Epiandro is not normally known for bulking, even lean bulking, but with my anticipated dietary intake I may just challenge that assertion!
 
Sparkss said:
You know it!

That is also why I almost don't want to change up my routine too much between now and the start of that log. My appetite is pretty stellar right now, I don't want to tank that to where it will be harder to get the macros in while I am on cycle. And I will probably let myself go and add in another protein shake or bar each day. As it stands I noticed a little weight gain around my waist from my current intake, clean as it is I think it is already exceeding my bodies use for it. So I backed off my intake a little, not wanting to get too fat. The Epi should help change that and make better use/use of more to where I can open the flood gates once again, not to mentioned hopefully being able to hit the weights even more than I do now!

Although I am not sure how much gainz I will see, in so much as recomping, as Epiandro is not normally known for bulking, even lean bulking, but with my anticipated dietary intake I may just challenge that assertion!
Click to expand...

At least you have a plan, and it does sound like a good one!! Excited for you!
 
FireTitan said:
At least you have a plan, and it does sound like a good one!! Excited for you!
Click to expand...

I am stoked.

Going to pop down to the store tomorrow and pick up some Nizoral shampoo just in case the DHT conversion plays havok with my hairline :)
 
Sparkss said:
I am stoked.

Going to pop down to the store tomorrow and pick up some Nizoral shampoo just in case the DHT conversion plays havok with my hairline :)
Click to expand...
I ran Epi 6 weeks and only had shedding the last week. I used DHT blocking shampoo throughout. After cycle hair went back to normal. Still thick and luxurious lol
 
lifted67 said:
I ran Epi 6 weeks and only had shedding the last week. I used DHT blocking shampoo throughout. After cycle hair went back to normal. Still thick and luxurious lol
Click to expand...

If I end up with "thick and luxurious" hair I will be really happy, since I am starting out with thinning and scraggly LOL.

EDIT: Which DHT blocking shampoo did you use?
 
MPB is strong on my mother's side of family so I consider myself lucky lol
 
Sparkss said:
Looks like I have been chosen to log the new BPS Epidrone (epiandro/epicat product). So I get to really push the envelop for workout intensity. I am hoping for some elevated recovery times, not to mention continuing to pack away the groceries in hopes of some nice lean muscle gains.

More later on my proposed protocol, including extending it with a 2nd bottle for an 8 week total run and possibly adding androcrine or dermacrine to the stack on the 2nd bottle.
Click to expand...

Glad to have you logging it for us! Please be sure to link us up with your new Epidrone log, when it's started. Tag me too, if you could please.
 
lifted67 said:
http://www.strongsupplementshop.com/pura-d-or-argan-oil
Click to expand...

Much appreciated!

BPS said:
Glad to have you logging it for us! Please be sure to link us up with your new Epidrone log, when it's started. Tag me too, if you could please.
Click to expand...

Will do! I am going to schedule m blood work for the end of next week and the start of the log when I return the following Tuesday, with before pictures and measurements :).

In general I am curious to see how my HPTA reacts at the 4 week and 8 week marks with this product. Time will tell!
 
8/23 Rest / Cardio

Today was a scheduled cardio day, although I really wanted to lift something LOL. but work schedule and other factors aligned with my previous plan ot do cardio. I ended up doing 40 minutes on the recumbent elliptical. I started out planning to do 20, but sort of "got into it" and before I knew it 40 minutes had passed. I did it fasted this morning, along with 5mg (2 capsules) of Yohimbine HCL. I also took my FD 2.0 + AlphaMax doses upon rising, so there were in my system as well. To be honest I am surprised I managed all of that on an empty stomach without any problems. Normally I am pretty GI sensitive, but happily, not to any of these compounds.

Part of the reason for the 40 mins is that I apparently did not connect a wire during our last move and the sensor that detects RPMs was not sending a signal, so the main unit kept turning off, thinking there was no movement. So I kept having to restart it and just kept using the "Quick Start". Since I was doing interval training it wasn't too bad. But I also got a bit distracted by the restarts and did not pay attention to the time (and the timer on the unit kept resetting to 0 minutes, so it was of no use). I will get that fixed today. There are only 3 connection points for that wire, it shouldn't be too hard to track down and correct.

I still did not eat until after I took a shower and took care of a few work Emails. Breakfast consisted of a bowl of Quakers Weight Control oatmeal with some Old Fashion oatmeal + a scoop of ON Protein Whey tossed in. It made my chest feel very full after I finished, I am guessing the nutrient partitioning effect of the FD 2.0 was still at work, not that I am complaining :).
 
No problem!
 
I am literally buzzing in my seat reading all of the posts of the other logs starting. I hate that I have to wait 2 weeks to start, but it makes no sense to start just to take 4 days off. that is almost 10% of the log cycle time, with no workouts and less than stellar diet, and I just can't do that, not to mention I want to squeeze every drop of "advantage" that I can from this run :). My current "energy" is partly due to the new BPS product that will soon be on its way and partly because I goofed this morning. I did not have my PWO due to the fasted cardio, so I was stim free this morning. When I slammed a shake later in the morning (on rest days, to get my creatine dose, etc. for the day) I normally add some caffeine or other bulk stim I have to it for a pick-me-up, but I forgot to. So I fell back to my go-to option (on non-workout days) and pulled a quad espresso shot, steamed a very little bit of milk and slammed it. So now I am bouncing off of the walls. LOL. should have halved my normal shot since it was later in the day and I was already awake, just not as "alert" as I wanted to be. I really want to lift or push something right now!!!! LOL With the energy that epiandro is said to bring I wonder if I will feel like this all of the time (would be awesome, and maybe a bit tiring :D).
 
It's definitely a good high on epi! You'll also have the added natty benefits of EpiCat so double whammy!
 
lifted67 said:
It's definitely a good high on epi! You'll also have the added natty benefits of EpiCat so double whammy!
Click to expand...

Yea, I am already running epicat, but will just bridge to EpiDrone when I start (not going to double dose). Most of what I am running right now is going to be finished soon anyways, but I have some epicat that I can use to bridge it. So far I have been happy with the natty supps for recomp and modest gains over the last couple of months. 2 months of ABE + Ep1c TD followed by Follidrone 2.0 + AlphaMax XT. I am looking forward to taking the next step and really rockin it :)

I will say that I was more impressed by the ABE/Epicat run than the FD/AMax one. But then again I am eating a lot more now than I was on the ABE, so that is likely the reason. ABE was more of a recomp, 3 weeks into FD/AMax and I noticed some size gains, but all around (waist too, not just muscle). The recomp benefits from Epidrone should help with that and if I can keep my appetite up should also make for some nice gains. I am already looking at 5kb containers of bulk whey (90% isolate). The 1kg ones that I buy now just won't make it with what I am planning :D

Any feedback on the USP Labs Modern Protein deal with have going on? $60 for 3 of their 2lb containers of whey, plus some bonus goodies. If the profile is good and the additives (artificial sweeteners) are minimal, then that rivals the unflavored bulk whey.
 
Here is my current breakdown for protein (not all inclusive, just around workouts and evening). I also have one or more ad-hoc shakes and/or bars during the day along with my normal meals.

PWO
6g Whey
6g Hydrolized Whey

Intra
8g Hydrolized Whey

Post
6g Casein
11g Whey
14g Carbs

Evening
11g Casein


the end result is a net of 37g of protein around my workouts (between PWO, intra and post shakes). I do use a mix if different types at the different times, all based on research into absorption rates and optimal consumption times. Although I admittedly go a little light on the Casein in the post-shake if I were following that study to the letter. I also went a little light on the evening shake than most people usually include, mainly because at my current levels I can drink this amount, feel full and still wake up a little leaner around the waistline/abs, but fullness in my muscles and definitely without any muscle loss. I also include agmatine in my evening shake though, which I am sure aides in that outcome :). I expect to be bumping those #s across the board once I get into the Epidrone run.

EDIT: what I meant to say in bold above
 
Last edited:
week 2 weigh in/measure for Invictus

The cardio yesterday seems to have made a difference, both in the mirror and on the scale (from yesterday morning to today). Not monumental, but noticeable. I am not sure how much of this progress is Invictus and how much is the extra cardio. I know it seems like a rather immediate result from the cardio, but ever since I tuned my body up from the fat *ss it/I was almost a year and a half ago it seems that my metabolism is pretty high. I have seen it go from puffy one day to distinct (almost ripped; emphasis on almost LOL) abs the next morning. I weighed yesterday and the #s were close to what they had been the preceding week. 171.8lbs, in contrast to what I weighed in at this morning.

Weight..170.4lbs
Waist....33.75"
BF.........11.5%

BF was with a handheld Omron unit. I would take that # with a grain of salt (and probably add at least 1 ~ 2% to it), but as others have pointed out about BIA units, they are good for tracking trends (not absolute #s).

I am hoping for at least half of the dramatic results Dma378 saw around week 3 of running Invictus. :)
 
8/24 Legs

Squats.......................115/20, 155*/15, 15, 15, 15, 15, 15, 15, 15, 15
Standing Calf Raises.........BFR 45/15, BFR 55/14, 14, 14 (No-BFR) 55/15, 15, 15

*Maximum weight available

I tried the new CU as my PWO today. The new formula includes a more potent J. Regina extract (and no other change). The energy was good, I felt great through the first 4 sets of squats to where I decided to just push out as many as I could. I wanted to get 1 warmup set + 10 working sets, but ended up with only 10 overall (1 warmup + 9 working sets). Around the 8th and 9th working sets my hamstrings were screaming. I used a wide stance and went as deep as I could (basically took the power blocks back to the floor on each rep, or close to it).

I ended up taking the "less is more" approach in terms of exercises for todays workout. I felt my hamstrings were so fatigued that I did not feel safe trying to do deadlifts today, so I moved on to calf raises. I gave the BFRs a shot today for the first couple of sets. Boy what a feeling when you finally release the bands after a set.

For those just joining this thread, I have limited equipment and one missing piece in particular is a squat rack, or anything that could server as one. Here is how I do my squats: Invalid Link Removed

Also my standing calf raises are perfromed single-legged using a step platform. For each leg I stand on the edge of the platform with the ball my foot on the platform and the heel hanging off the back, for a good stretch. I then hook the other leg/foot around the ankle of the working leg. I pick up the weight listed (DB) in the hand that corresponds to the working leg. So, if I am working my left calf, I stand on the platform with my left foot hanging off the edge and the right foot resting on the back of my left ankle (so all of the weight is on the left foot) and hold the DB in my left hand. Then I perform the exercise with a hold at the top, and try to get a good stretch at the bottom.

I also wanted to add that for the squats and deadlifts (even though I didn't do any today) because of the flat, low profile nature of the power blocks my pulls start/end a bit lower than if I was using plates. So with deads, for example, I never put the weights down once I start my set. There is constant tension until I finish the set. I feel that this helps me to maximize the impact of my workouts despite having limited equipment and weights.
 
In to see it happen bro.

Halfway through my 2nd bottle of Invictus and still loving it. 3rd bottle on the way!!
 
I am glad it was leg day today (yes, I actually said that :) LOL). I woke up with my right shoulder in a fair amount of pain. At first I thought I had slept on it wrong, but now I am thinking I need to take the "handles" off of the elliptical and just use my arms. In hindsight that was way too much motion for my shoulder (during the "sprint" periods). That or I just remind myself not to grab a hold of them during the sprints tomorrow. They are adjustable and can be removed rather easily. It might just be better to remove them to avoid accidentally leaning over (to grab my water, or anything else) and whack myself in the head with the handle :).Tomorrow is cardio again which leaves me another day to rest the arm, which should be more than fine come Friday's workout.

I keep letting the "cardio every other day" bug me, but when I look at it rationally it is just 1 less workout day per week for one more week (4/3 split versus the 5/2 that I was managing). So not like I am slacking nearly as much as it feels like I am :).

I also got in on that USP Labs protein promotion last night (ends today). With all of the SWAG they throw in it is a pretty good deal, even compared to the bulk powders I normally get. I want to start keeping track of my macros better than I have been (ok, so I haven't tried at all, so any effort would be an improvement). With the upcoming Epidrone cycle/log I want to make sure I am hitting the right kcal #s to make it a success. So far today I have taken in less than 100g of protein (and probably about that many carbs), and it is already 1:40 PM, so I am behind the curve based on the amount of groceries I see others putting away :). *sigh*.
 
Sparkss said:
I am glad it was leg day today (yes, I actually said that :) LOL). I woke up with my right shoulder in a fair amount of pain. At first I thought I had slept on it wrong, but now I am thinking I need to take the "handles" off of the elliptical and just use my arms. In hindsight that was way too much motion for my shoulder (during the "sprint" periods). That or I just remind myself not to grab a hold of them during the sprints tomorrow. They are adjustable and can be removed rather easily. It might just be better to remove them to avoid accidentally leaning over (to grab my water, or anything else) and whack myself in the head with the handle :).Tomorrow is cardio again which leaves me another day to rest the arm, which should be more than fine come Friday's workout.

I keep letting the "cardio every other day" bug me, but when I look at it rationally it is just 1 less workout day per week for one more week (4/3 split versus the 5/2 that I was managing). So not like I am slacking nearly as much as it feels like I am :).

I also got in on that USP Labs protein promotion last night (ends today). With all of the SWAG they throw in it is a pretty good deal, even compared to the bulk powders I normally get. I want to start keeping track of my macros better than I have been (ok, so I haven't tried at all, so any effort would be an improvement). With the upcoming Epidrone cycle/log I want to make sure I am hitting the right kcal #s to make it a success. So far today I have taken in less than 100g of protein (and probably about that many carbs), and it is already 1:40 PM, so I am behind the curve based on the amount of groceries I see others putting away :). *sigh*.
Click to expand...

Do you have a link to the promotion?
 
hairygrandpa said:
- ENDS 8/18 - :(
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No, they extended it. I ordered mine @ 10 PM last night. It just shipped. The sale is supposed to be through today. Check the last page of posts, that is where I think he posted that it got extended.
 
Sparkss said:
No, they extended it. I ordered mine @ 10 PM last night. It just shipped. The sale is supposed to be through today. Check the last page of posts, that is where I think he posted that it got extended.
Click to expand...

Here ya go:

USPlabsRep said:
sale ends today at 11:59pm

thank you all for the support!
Click to expand...

For synch up it is 6:15 PM now, so good for another 5 hours 44 minutes, if you are still interested.
 
8/25 Cardio / Rest

Today was a rest day w/ cardio this morning. Same as before, fasted w/ my "normal" FD + AMax morning dose adding in 5 mg of Yohimbine (two capsules). I did 30 minutes of HIIT, although I probably did more Interval than High Intensity. I am not sure the exact target ratio for HIIT, but I always assumed it was 50:50, I was closer to 60:40 today, mainly due to my legs being sore from the squats yesterday. So I was in more pain than under stress towards the end of my cardio session, plus with using legs only (not using the handles on the elliptical due to my shoulder) made it even more "fun" :)

My clomid came in. Also have some Raloxifene and Aromasin in hand (yes, I am stocking up PCT overkill). The package w/ nolva got sidetracked, but hopefully will arrive soon, just so I can check it off. My DHT blocking shampoo also arrived today. I will start using that tomorrow.

I am waiting on the Labor Day Sale to stock up at Nutriverse. Since I shouldn't need a test base for the EpiDrone run I am going to skip Dermacrine, but may pick up Androcrine for the 2nd month (after the log) and Sustain Alpha for PCT. I also may pick up some more AlphaMax XT and may keep taking it on cycle, but may also just let is go when my current bottle runs out and pick it up again as part of the PCT, especially since I think you are supposed to cycle that one every 8 weeks (but I need to read up to verify).

My UPSLabs Modern Protein shipment is scheduled to arrive on Monday. I like the profile, I hope I like the flavor. It is a pretty good mix of medium and slow protein (they list Casein + Whey Isolate). So that may replace my post shake during the cycle. That will also allow me to keep a better track of my macros, since with the bulk powders I am pretty sure I am getting more than I estimate (using heaping TBS to fill my shakers). I did order a 2nd bottle of EpiDrone, but don't have a tracking # for the log bottle or the 2nd one (they should be coming in the same shipment). From the thread it looks like they were shipped, so I am sure it will be here soon enough :).

I had a pretty bad experience with the Conqu3r Unleashed Kiwi Strawberry PWO yesterday. I am not sure if I am going to try it again to see if it was a fluke or not. I spent most of yesterday not far from a bathroom. It was not fun at all. This is the first time trying that flavor, plus it is their new formula (stronger J. Regina extract). As I noted in my post yesterday the focus was good, but an hour or so after the workout I started burping the PWO/flavor, and that only got worse as the day went on :(.

Along the lines of the Labor Day sale, any recommendations for something to stack with the EpiDrone for the 2nd bottle? I have Androcrine to fall back on, but that can also be used during PCT to help maintain strength. Since I am already on cycle at that point I am almost considering an 1-AD product. Thinking ahead now since it will likely be a lot cheaper if I buy it now (during the sale) versus later, closer to when I am ready to actually use it.

As always, I am open to your thoughts and suggestions! Thanks for following along.
 
I have also been contemplating ways to hit my kcals during the cycle (especially during the cycle, to optimize the positive impact). A couple of obvious options come to mind:

1. "weight lifters" chili (I prefer the extra lean beef to the turkey)
2. Oatmeal w/ protein powder mixed in

We have a deep freezer and it is not uncommon to make a large batch of "whatever", portion it out and deep freeze it for eating later/when needed. So the Chili would be a double or triple batch (think I have a large enough pot for a triple, know I have for a double batch).

One meal I used to favor was a box of mac n cheese w/ a can of chunk light tuna fish mixed in. I have never seen anyone else ever even suggest such a concoction, so I wanted to poll the group to see if anyone had any thoughts on that? Aside from avoiding too much fish and high mercury levels.

The oatmeal and mac n tuna meals are useful because they are easy to prepare and the ingredients can be stored in a cupboard. The chili is better (tasting), but has to be prepared in advance, although once prepared it is a simple matter to take a couple of containers out of the freezer, enough for 3 or so days worth, and just stick them in the fridge for a quick meal whenever.

Any thoughts on other meal options? I think I am going to start trolling the nutrition forum and I also saw a bulking forum. Just wanted to get some feedback from those AM members that I already know and trust.
 
I wanted to post this pict in that FireTitan posted in another thread.

FireTitan said:
I am blessed enough that my son has gotten involved with the fire service with me. Hes an Explorer at my department and in a High school Fire Academy that will certify him as a firefighter and EMT when he graduates. This is me and my boy on Fathers Day. bighulksmash sorry to hack your log bro!Invalid Link Removed
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This is what I want (my body goals). He makes a regular shirt look like a fitted muscle shirt. Dude. I want to make every shirt I wear look good, not look for a shirt to make me look good. That is my goal!
 
8/26 Shoulders/Traps

Side Lateral Raise.......................20/20, 20, 20,20
Standing BB Military Press..........65/18, 18, 16, 14 DS 45/12
Front Incline Dumbbell Raise......15/20, 19, 18.5, 16.5
Seated Dumbbell Press..............20/15, 15, 15, 14
Seated Bent-Over Rear Delt Raise.......15/20, 20, 20, 20
Dumbbell Incline Row.................45/20, 18, 18, 18
DB Incline Shrugs.......................55/20, 17, 20, 20
Upright BB Rows........................65/15, 15, 12, 12
DB Shugs...................................25/30

I had a stellar session today (finally). I did the same shoulder workout, 3rd time for this one now, but I switched it up a little. I dropped the weight on every exercise and upped the volume. I focused on form and contraction for each exercise (hence the lower weight). During the front raises I would get half way up on my last rep, but could not get a full rep, so I counted it a .5 :). A note on those seated front raises, they are tough as you can't really recruit during them, nor use momentum either. Starting out with the DBs on my thighs the hardest part is the first 10% of the lift, just getting them started and off of my thighs. That 10% feels almost as hard as the remaining 90% of the exercise motion.

I had one set of the incline DB shrugs where I felt a weird stretch/tension (not a good one either) in my right bicep. I read that the majority of all bicep tears happen during shrugs, caused by lifters trying to recruit their arms for the motion. Since I already had 1 bicep tear on that arm (part of the shoulder surgery was to also repair that, caused by the same accident) i am extra cautious about anything that even feels a little off with my arms (or shoulder). I adjusted my grip and was able to get the next 2 sets to the full 20 (although at that point my traps were the limiting factor).

At the end as I was putting away the weights I decided to just rep out a bunch of shrugs with the lighter weights, so 30 reps to pump up my traps as a "last hurrah" for the day's workout.

I tried the Kiwi Strawberry CU again today. While it still make me burp up the flavor about half way through my workout, so far there have not been any recurrences of the rest of the negative affects yet today (during or after the workout). I also had the most energy I have had that I can remember. I kept the reset time to a minimum between sets, I pushed through the weights hitting the higher reps without problem while still feeling a good contraction and working of the target muscles. I am already feeling a little in my traps (6 or so hours post workout). I had such a good pump going and actually feel like I still do, at least to a small degree (feel a tightness across my shoulders, in a good way).
 
Sparkss said:
8/7 Legs

Deadlift.........................85/20, 145/12, 155*/10, 10, 10
Squat.........................155*/8, 10, 10, 10
Lunges.........................15/15, 14, 14, 12
Standing Calf Raises....65/12, 70*/10, 11, 11

For the squats, since I do not have a rack to rest the bar and start at shoulder height, and cannot raise the bar up to my shoulders from the ground each time (I tried), even tried a front squat, no luck. So I use a triangle handle (same one I use for landmines) and squat with the bar between my legs, like a goblet squat. I try not to let my shoulders round out, but as you can see they round a little. the biggest thing for me is to ensure I don't feel any back strain when doing it this way, and so far so good.

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Here is a picture taken after my last squat set during my leg workout today. The first one had the overhead light on, that washes me out. The second was just with natural light, but I had to turn towards the window a little to make use of that light.

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Holy Hell, that's an awesome set up for the PowerBlocks!

I have those same ones. where did you get that bar setup?
 
Robert5891 said:
Holy Hell, that's an awesome set up for the PowerBlocks!

I have those same ones. where did you get that bar setup?
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The straight bar I got from a local shop that sells PB, along with the rest of my PB stuff (they also have the KettleBlock handle on order for me). I also just picked up the phase 1 expansion set to take the DBs to 70lb each (and BB to 155). I finally worked up to it, but waited a bit longer than I probably should have to buy them. They have made a positive difference in my workouts.

The handle I use I just got off of Amazon, a basic "D"-handle I think it was called. I originally got it to use for close grip landmines with the straight bar and ended up figuring a way to use it for the squats too. Gotta be creative when you don't have the equipment or even the room for the equipment. :)
 
here is the handle (it isn't attached to the bar, just just sort of fits like it is, and the picture angle is a little misleading)

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Sparkss said:
The straight bar I got from a local shop that sells PB, along with the rest of my PB stuff (they also have the KettleBlock handle on order for me). I also just picked up the phase 1 expansion set to take the DBs to 70lb each (and BB to 155). I finally worked up to it, but waited a bit longer than I probably should have to buy them. They have made a positive difference in my workouts.

The handle I use I just got off of Amazon, a basic "D"-handle I think it was called. I originally got it to use for close grip landmines with the straight bar and ended up figuring a way to use it for the squats too. Gotta be creative when you don't have the equipment or even the room for the equipment. :)
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How much was the straight bar attachment? I need to get one of those.

My PBs go to 90lbs each, by the way. Bought the whole setup 5 years ago when a fitness store was going out of business.
 
Robert5891 said:
How much was the straight bar attachment? I need to get one of those.

My PBs go to 90lbs each, by the way. Bought the whole setup 5 years ago when a fitness store was going out of business.
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When I finally buy the Phase 2 set I will be able to go up to 90lbs :) (phase 3 takes it to 125).

The straight bar was around $130. I actually paid a little less since I bought it along with the other PB stuff locally, so they gave me a discount.

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Make sure you are ordering for your PB set (sport, urethane, classic, etc. or the old Pro models) They all take different handles and accessories.
 
Nice shoulder session man! Your most recent pictures show leaps and bounds in your progress. Chest is looking full and midsection is still holding definition. I can't notice anything different between your two biceps, but do you feel that they are imbalanced because of the tear that occurred?
 
sparks2012 said:
Nice shoulder session man! Your most recent pictures show leaps and bounds in your progress. Chest is looking full and midsection is still holding definition. I can't notice anything different between your two biceps, but do you feel that they are imbalanced because of the tear that occurred?
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Thanks for noticing my shoulder and trap progress :)

I do see a difference in my arms, but not in the way you would think. The repair actually shortened my right bicep long head, which had to effects. The first is that there is less of a separation between my bicep and the inside of my elbow. And also my right arm is actually a little bigger looking than my left, maybe because of how they had to re-attach the bicep lower than it normally is.

I want to measure my arms to see how much is real difference and how much is just my perception. I have the tape, just need to do it.EDIT: Hell, I finally stopped talking about it and just did it. Right arm flexed, 14.75 at the peak, Left arm flexed, 14.25 at the peak. It is obvious (to me) when I look in the mirror too. I will get some pictures that show it. If you look at either arm separately they look fine, like a normal arm, but when you look at them together and realize they are on the same person, you start to see differences in shape and size that just don't add up LOL.
 
Sparkss said:
Thanks for noticing my shoulder and trap progress :)

I do see a difference in my arms, but not in the way you would think. The repair actually shortened my right bicep long head, which had to effects. The first is that there is less of a separation between my bicep and the inside of my elbow. And also my right arm is actually a little bigger looking than my left, maybe because of how they had to re-attach the bicep lower than it normally is.

I want to measure my arms to see how much is real difference and how much is just my perception. I have the tape, just need to do it.EDIT: Hell, I finally stopped talking about it and just did it. Right arm flexed, 14.75 at the peak, Left arm flexed, 14.25 at the peak. It is obvious (to me) when I look in the mirror too. I will get some pictures that show it. If you look at either arm separately they look fine, like a normal arm, but when you look at them together and realize they are on the same person, you start to see differences in shape and size that just don't add up LOL.
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Most of us have a "girly arm", my left arm comes always 1-2 reps short, even though I train it harder. Right arm flexed: 17.6 inches, left arm: 17.2 inches.
 
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