ZOO's Contest Log (Full Disclosure)

ZOO

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I really like the hex bar deadlifts. Way easier on the lower back in my opinion since the grips are to your sides instead of in the front.
Amen to that, bro! After blowing out my lower back in October (iirc), as well as being predisposed to spine issues, I overhauled my whole back routine. Separated Pull movements from standard Back movements and gave it its own day, put heavier Rack Pulls first, and then follow up with Trap Bar afterwards. I never want to hurt my back again, but I think the injury forced me to improve a lot of areas that ended up creating better results in the end.
 
booneman77

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Damn man, you’re really starting to get that grainy look!
 
ZOO

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Damn man, you’re really starting to get that grainy look!
Thanks, boone! I'm really starting to get excited as the changes keep coming. Can't wait to see what amounts on show day. That last phase is going to be the trickiest though.
 
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Update: 17 June 2019
Weight: 208.2 lbs (fasted)

After waking up and doing my morning errands I came back to weigh in at an astonishing 208.2 lbs. I thought for certain I'd have put on more weight following a "high day." This is more than welcomed and suggests that I have my metabolism moving along very nicely. With that said I did a couple of meal modifications to help hold onto muscle/strength - a lighter version of yesterday's plan. Also, I'm extremely curious to see if this could potentiate even more fat burning as being able to eat a well-rounded diet enables me to train harder and stay more active. To this, I did 30 minutes for my second round of post-training cardio instead of the usual 20. Of course, I will pull calories back if my weight starts bouncing back up.

Mod 1: Added 1oz of Potato to Meals 1 and 2
Mod 2: Added 75g of Baby Bella Mushrooms to Meals 1 and 2
Mod 3: Added 1/2 cup of Egg Whites to Meal 3.
Mod 4: Added 1 egg to Meals 4 and 5 and vegetables were changed to 100g Cauliflower, 100g Mushrooms, 50g Carrots

Workout: Chest
Time: 70 minutes (warm ups and cardio included)
Song of the day: Dangerous by Big Data

Had a fun morning as I sampled the new Gainbusters Assault Team preworkout prototype. This **** was poppin' and the flavor amazing. I had it made with no color dye as a personal preference since it offers nothing more than colored poops. Stacked it with 4 caps of Swole Patrol and 3 caps of Special Forces. I have a pump product in the works too called Night Ops, which is bomb. Sadly, I don't have any to add into the mega mix right now.

The workout itself was pretty damn good even though my weight continues to slide down. Contractions and pumps are solid and my numbers seem to be relatively on par with the previous week. I got another vid of my Flat Bench, but I doubt I'll be able to get it uploaded to my IG until I get a new phone... hopefully this weekend.

1) Flat Bench Press (315): 7, 5, 4
2) Incline Press Machine (3 Plates): 10, 9, 7
3) Incline Bench Press (245): 7, 6, 6
4) Upward Cable Fly - Seated (30): 11, 10, 8
5) Downward Cable Fly - Seated (30): 13, 11, 9
6) Body Weight Dips: 13, 8, 8

7) Horizontal Leg Press Machine: 25, 25, 25, 25 (Quad focus with weight on toes to finish with a mini calf press)
8) Farmer's Walk: 3 sets of 3 laps

Other Cardio:
- Post Meal 2: Walk around the block. 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 30 minutes = 1.5 mile
- Post Meal 4: Walk around the block. 1/2 mile

Notes:
- Sleep was better last night, but not particularly abundant. 6-7 hours accumulated.
- Left side of my body (chest, shoulder, and arms in particular) tends to be very tight. This is likely due to my uneven muscle insertions. Wife fixed me up with some good stretching and massage work, which really paid dividends in training and pain reduction.
 

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ZOO

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I’m interested. Can you release the profile yet?
I've gone through a couple formulas for this preworkout I just tried, which I named Assault Team. The previous version I decided to revise because the Theacrine, unfortunately, made it taste unbearably bitter and I know for certain folks will surely complain about that to no end - ultimately hurting sales.

I really enjoyed this new formula as it currently sits so it is likely the final draft. It's simple and effective in design. A stimulant powerhouse designed to compliment its pump preworkout counterpart, Night Ops. Stack these two babies with Special Forces and you have a biblical trifecta.

Sneak peak of the labels attached! I haven't revealed them yet so here's a first glance. The flavor for Assault Team may change. I still need to try the Pink Lemonade before deciding but it may very well be that instead of Watermelon. Again, personal preference haha
 

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Jeremyk1

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I've gone through a couple formulas for this preworkout I just tried, which I named Assault Team. The previous version I decided to revise because the Theacrine, unfortunately, made it taste unbearably bitter and I know for certain folks will surely complain about that to no end - ultimately hurting sales.

I really enjoyed this new formula as it currently sits so it is likely the final draft. It's simple and effective in design. A stimulant powerhouse designed to compliment its pump preworkout counterpart, Night Ops. Stack these two babies with Special Forces and you have a biblical trifecta.

Sneak peak of the labels attached! I haven't revealed them yet so here's a first glance. The flavor for Assault Team may change. I still need to try the Pink Lemonade before deciding but it may very well be that instead of Watermelon. Again, personal preference haha
Thanks for the info! I’ll probably give those a shot at some point. I’m super interested in Special Forces in particular though. Big fan of that profile!
 
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I was finally able to get a bench video up from yesterday on my IG: @zoo.the.blood.lord
Obviously, not a super impressive weight/reps, but for this close to the contest I feel very very happy about it :)
 
ZOO

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Labels look sick! Assault Team combined with Special Forces... Mmm yes please! 💪
Thanks, MumenRider!!!

Thanks for the info! I’ll probably give those a shot at some point. I’m super interested in Special Forces in particular though. Big fan of that profile!
Anytime, man :) I really appreciate your interest in the products. I'd love to hear your feedback if you snag any of them!
 
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ZOO

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Update: 18 June 2019
Weight: 208.2 lbs (fasted)

Had a decent night of sleep last night so felt fairly refreshed this morning. Despite increasing my calories a bit yesterday my weight remained steady at the same 208.2 lbs so that's pretty dang cool. Perhaps my metabolic theory is correct. With that said I opted to repeat my meal modifications for the day and just press the gas pedal a little harder in the gym and "other cardio" sessions. As I've said many times, it is better to keep activity and food higher so long as fat loss is still occurring. This in turn will lead to a better, more developed looking physique come show day.

Arm has still been acting up, but with some extensive stretching and massage work from the wifey I was able to get through a solid back workout without further aggravation. I warmed up more in the beginning, maintained greater muscle awareness in the area, and tried emphasizing a higher pace over heavier weight (although weight moved is holding steady).

Additionally, I added 20mcg of Clen upon waking to round my daily intake up to 100mcg. I do not think I will increase it beyond this point. Especially since I am still obtaining results. I'm curious to see what results this will yield mixing it with my higher food/activity approach that I've been experimenting with the last couple of days. Ideally, I'd like to hold my weight around 206-208 lbs prior to depletion - this should give me the room I need to carb load properly to look as full and vascular as possible without exceeding the weight cap.


Workout: Back
Time: 60 minutes (warm ups and cardio included)
Song of the day: Bad Blood by Bastille

1) Barbell Row (315): 7, 7, 7
2) Pull Ups (Body Weight): 10, 7, 5
3) Close Grip Low Row (275): 7, 7, 6
4) Lat Pushdown (77): 7, 6, 6
5) Parallel Grip Pull Down (209): 7, 7, 6
6) Dumbbell Row (120): 8, 7
7) Yates Row (225): 8, 8, 8
8) Yates Row (135): 13, 15, 11, 12

9) Farmer's Walk (45s): 1 set of 7 laps

Other Cardio:
- Post Meal 2: Walk to grocery store = 3/4 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 30 minutes = 1.5 mile
- Post Meal 4: Walk around the block = 1/2 mile
 
LeanEngineer

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Other Cardio:
- Post Meal 2: Walk to grocery store = 3/4 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 30 minutes = 1.5 mile
- Walk back from Grocery: Farmer's Walk (Groceries) :)
- Post Meal 4: Walk around the block = 1/2 mile
I fixed your other cardio section:)
 
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Update: 19 June 2019
Weight: 207.8 lbs (fasted)

Wooooo! Well my weight is still headed in the right direction and in the right amount. I'm feeling very good about this approach now that I've had a couple of successful days running at higher calories and higher activity. Of course, the quality of calories and type of nutrients (both macro and micro) has a lot to do with it.

So far the increase in cardio hasn't been detrimental to my training or recovery. Even more, I have better overall physical energy. With that said I opted for a little higher volume today in the gym and "other cardio." Performance in the gym saw an improvement from last week despite the steady weight drop. That Swole Patrol (3AD) at 100mg preworkout is no joke.

I did a small increase in my meal modification from the previous two days for the fact that I did do more volume and that tomorrow is the infamous Skwaaaaat session. "High Day" meal plan is yet to be determined, but won't be dramatically different that previous week.


Today's meal layout is more or less a lightened version of my "high day":

Meal 1 (9:30am):
7oz Beef (96%), 10oz Potato, 100g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (1:00pm):
7oz Beef (96%), 10oz Potato, 100g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:00pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 8oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:00pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Shoulders (ancillary calves)
Time: 70 minutes
Song of the day: The Walker by Fitz & The Tantrums

1) Machine Press (5 Plates): 7, 5, 5
2) Uni-Machine Pres (4 Plates): 8, 6, 5
3) Dumbbell Press (80): 13, 11, 9
4) DB Lateral Raises (55): 9, 8, 6
5) DB Uni-Lateral Raises (45): 8, 6, 5 (consecutive sets back to back)
6) Reverse Pec Dec (290): 9, 7, 6 (45 second rest)
7) Reverse Pec Dec (210): 13, 11, 9 (45 second rest)
8) Reverse Pec Dec (130): 15, 14, 13 (30 second rest)
9) Military Press (135): 11, 7, 5

10) Standing Calf Raise: 3 sets of 12-15
11) Seat Calf Press: 3 sets of 16-20

12) Cable Uni-Lateral Raises (22): 8, 6, 5 (behind the back; consecutive sets back to back)

13) Farmer's Walk (45s): 3 sets of 3 laps

Other Cardio:
- Post Meal 2: Extended walk around the block = 3/4 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 30 minutes = 1.5 mile
- Post Meal 4: Walk around the block = 1/2 mile


Additional Notes:
- Sleep was good, but the dreams are crazy weird.
- My left arm is much improved. It started to hurt once while working on dumbbell lateral raises and military press.
- Had a BM in the AM finally lol. I think the vegetable blend is helping there.
- Have a crazy cystic pimple coming in just below my ear on the jaw line. Not really noticeable but the area is raised.
- Rocked that sick ass Gainbusters shirt.
 

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Superload

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Update: 19 June 2019
Weight: 207.8 lbs (fasted)

Wooooo! Well my weight is still headed in the right direction and in the right amount. I'm feeling very good about this approach now that I've had a couple of successful days running at higher calories and higher activity. Of course, the quality of calories and type of nutrients (both macro and micro) has a lot to do with it.

So far the increase in cardio hasn't been detrimental to my training or recovery. Even more, I have better overall physical energy. With that said I opted for a little higher volume today in the gym and "other cardio." Performance in the gym saw an improvement from last week despite the steady weight drop. That Swole Patrol (3AD) at 100mg preworkout is no joke.

I did a small increase in my meal modification from the previous two days for the fact that I did do more volume and that tomorrow is the infamous Skwaaaaat session. "High Day" meal plan is yet to be determined, but won't be dramatically different that previous week.


Today's meal layout is more or less a lightened version of my "high day":

Meal 1 (9:30am):
7oz Beef (96%), 10oz Potato, 100g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (1:00pm):
7oz Beef (96%), 10oz Potato, 100g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:00pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 8oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:00pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Shoulders (ancillary calves)
Time: 70 minutes
Song of the day: Hey Hey Hey by The Kinison

1) Machine Press (5 Plates): 7, 5, 5
2) Uni-Machine Pres (4 Plates): 8, 6, 5
3) Dumbbell Press (80): 13, 11, 9
4) DB Lateral Raises (55): 9, 8, 6
5) DB Uni-Lateral Raises (45): 8, 6, 5 (consecutive sets back to back)
6) Reverse Pec Dec (290): 9, 7, 6 (45 second rest)
7) Reverse Pec Dec (210): 13, 11, 9 (45 second rest)
8) Reverse Pec Dec (130): 15, 14, 13 (30 second rest)
9) Military Press (135): 11, 7, 5

10) Standing Calf Raise: 3 sets of 12-15
11) Seat Calf Press: 3 sets of 16-20

12) Cable Uni-Lateral Raises (22): 8, 6, 5 (behind the back; consecutive sets back to back)

13) Farmer's Walk (45s): 3 sets of 3 laps

Other Cardio:
- Post Meal 2: Extended walk around the block = 3/4 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 30 minutes = 1.5 mile
- Post Meal 4: Walk around the block = 1/2 mile


Additional Notes:
- Sleep was good, but the dreams are crazy weird.
- My left arm is much improved. It started to hurt once while working on dumbbell lateral raises and military press.
- Had a BM in the AM finally lol. I think the vegetable blend is helping there.
- Have a crazy cystic pimple coming in just below my ear on the jaw line. Not really noticeable but the area is raised.
- Rocked that sick ass Gainbusters shirt.
Where do we acquire such nice looking workout gear lol #gainsbusterswag
 
Superload

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Great question. Hope on over to the website https://gainbusters.com/ and then click on Apparel. It will direct you to the Spreadshirt store. It has Vicious Labs designs as well.
Ahhhh... never noticed the apparel tab any chance you'd be putting out stringers??there pretty much my favorite thing to where in and out of the gym lol
 

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What are you noticing from Swole Patrol preworkout ? You take it once a day preworkout ?

Thanks
 
MumenRider

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Damn! Looks like the plan is coming together nicely, will be interesting to see how the depletion and carb up treats your body.

Digging the Bomb Squad shirt! :cool:
 
ZOO

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Ahhhh... never noticed the apparel tab any chance you'd be putting out stringers??there pretty much my favorite thing to where in and out of the gym lol
Spreadshirt doesn't offer a stringer option. They have tanks. Or do what I do for showing extra skin, do a custom cut job on one of their normal T-Shirts.

What are you noticing from Swole Patrol preworkout ? You take it once a day preworkout ?

Thanks
Better strength, contractions, and aggression - not rage status, I just feel more amped to be in there. I wasn't sure if I'd notice much with all the other AAS involved but the difference is apparent. Most notably, I'm maintaining or improving the weight/reps on my lifts all while still dieting down. At this point I'm usually a toasted shmellow. On my off day I divide the doses up.

Damn! Looks like the plan is coming together nicely, will be interesting to see how the depletion and carb up treats your body.

Digging the Bomb Squad shirt! :cool:
I'm super stoked. I'll do another depletion day this Saturday as well. Haha I'm just trying to keep my swag on your level, Mumen ;)
 
ZOO

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Update: 20 June 2019
Weight: 208.6 lbs (fasted)

A slight weight increase of 0.8 lbs. This could be a normal fluctuation or related to the very bad night of sleep I had. I suspect it to be the latter considering my weight went down every night I slept well. Not particularly concerned here as I visually seem to be improving. Depending on how I weigh in tomorrow I will likely revert back to my normal meal plan.

Nonetheless, I proceeded with a "high day" of eating with a little variation from last week. Namely, I replaced Meal 3 with a beef based meal and added egg to it and Meal 1. Beef plus egg (whole) is like anabolic nutrition overdrive so I am a big advocate of that combination - potato being the preferred method of carbohydrates. For my off day this Saturday I will repeat the Depletion Day plan.


Meal 1 (9:00am):
7oz Beef (96%), 1 x Whole Egg, 100g Baby Bella Mushrooms, 12oz Potato, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Pre-workout: Assault Team 1 scoop, Swole Patrol 4 caps, Special Forces 3 caps, Clen 20mcg
Intra-workout: 4oz Pure OJ, 15g BCAAs, 5g Creatine

Meal 2 (1:15pm):
65g Oatmeal, 50g Isolate, 300g Blueberries, 10g Cocoa (100%), 3 x Stevia Packets, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, 5g Creatine, Overtraining Solution]

Meal 3 (3:30pm):
7oz Beef (96%), 2 x Whole Egg, 150g Baby Bella Mushrooms, 8oz Potato, 1.5 tsp. Pink Salt
[Wrecking Crew]

Meal 4 (6:30pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:30pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Legs (Squat focused)
Time: 75 minutes (warm ups and cardio included)
Song of the day: Long and Hard by Ferona Vei

The preworkout stack today was nasty as all hell so any exhaustion was nixed right in the ass. I sampled the Pink Lemonade flavor of Assault Team and it is bomb! Pretty sold on it so I think this will be the flavor of choice when it goes into production. Combined it with Special Forces (3 caps), Swole Patrol (4 caps), and Clen 20mcg.

Despite the lack of proper rest I managed to have a savage Squat session today. Lots of volume as well as an overall improvement from last week. Not to mention I didn't have any pain in my left knee :) Belt is still a pain, but I wore it extra high and it helped some.

1) Squats (315): 7, 6, 6, 6, 4
2) Squats (225): 12, 11, 11, 9, 8
3) Leg Press (5 plates): 12, 10, 10, 9, 8 (Feet placed low and close for quad dominance.)
4) Leg Extensions (230): 11, 8, 7, 7, 5 (45 second rest)
5) Outer Thigh Machine (180): 13, 10, 8, 6, 5 (45 second rest)
6) Inner Thigh Machine (180): 10, 7, 5, 4, 4 (45 second rest)
7) Seated Uni Leg Curls (120): 15, 10, 8, 7, 6 (Sets completed consecutively, back to back until complete.)


Other Cardio:
- Post Meal 2: Extended walk = 1.25 mile
- Post Meal 3: Extended walk = 1.25 mile
- Post Meal 4: Walk around the block = 1/2 mile

Notes:
- The cystic pimple thing is going away pretty quickly. Kind of weird. Just came and went.
- BMs seem to be a little more regular. Likely due to increased food intake.
- As mentioned, I struggled to sleep last night. Hunger was exceptionally high. Having dreams about food now lol.
 
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xR1pp3Rx

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watermelonz?? you know how much i love ye right meow?
 
ZOO

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watermelonz?? you know how much i love ye right meow?
Well like I said in the most recent update above I'll likely go with Pink Lemonade. It tasted better imo but perhaps I should do a poll instead?
 
xR1pp3Rx

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ah i missed that post lulz. i like the pink lemonaidz too.. oh teh humanity!
 
LeanEngineer

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Nice leg workout! Always feels good when you improve from your last leg workout. Glad the knee didn’t have any pain.
 

Gridles

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Sorry if this was mentioned already. When is the Assault Team preworkout dropping? I've been preworkout free since my last tub of Blood Lord v2 ran out. I want to make sure I get in on the Assault Team launch!
 
ZOO

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ah i missed that post lulz. i like the pink lemonaidz too.. oh teh humanity!
It's def a tough call.

Nice leg workout! Always feels good when you improve from your last leg workout. Glad the knee didn’t have any pain.
Hell yeah! The most satisfying of workouts when there aren't any complications lol

Sorry if this was mentioned already. When is the Assault Team preworkout dropping? I've been preworkout free since my last tub of Blood Lord v2 ran out. I want to make sure I get in on the Assault Team launch!
Idk tbh. Sales aren't very good so I don't have the capital to invest in the product. I need a much much better consumer base before I can even do it :(
 
ZOO

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Update: 21 June 2019
Weight: 208.8 lbs (fasted) (noodz attached)

Not a big increase in weight from yesterday's "high day" of eating. The larger amount of training volume and cardio ate up of the extra carbs pretty quick. Curious about tomorrow's weigh-in leading into my off-day depletion. For today, however, I largely returned back to my normal eating protocol so that I can proceed with leaning out more now that I'm sitting 2 weeks out from the show. In terms of appearance I feel I am still making slow, steady improvements.

Meal 1 (9:30am):
7oz Beef (96%), 8oz Potato, 125g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[1 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (1:00pm):
7oz Beef (96%), 8oz Potato, 125g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[1 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:00pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 6oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 125g Riced Cauliflower, 125g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:00pm):
7oz Beef (96%), 125g Riced Cauliflower, 125g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Arms
Time: 65 minutes (warm ups and cardio included)
Song of the day:

Today I definitely felt like I am getting deeper into prep. Legs are very sore from yesterday's super squat session and it was a little harder getting excited to train. This is probably in part due to the lackluster sleep the past couple of days. Still, once the ball got rolling I had a solid arm workout; again, seeing some improvement over last week. My left arm was not feeling too bad today. A nice reprieve from what has been a nagging pain on and off.

For cardio, I opted out of treadmill, again, in favor of a longer walk around the neighborhood since my legs feel like garbage and I want them to be able to recover properly.

Superset
1) Close Grip Bench (255): 10, 7, 6
2) Dumbbell Curls (50): 10, 9, 8 (alternating each arm)

Superset
3) Close Grip Bench (225): 9, 8, 7
4) Hammer Curls (40): 10, 8, 8 (one arm at a time)

5) EZ Bar Curls (90): 8, 8, 6
6) Tricep Pushdown (71): 15, 11, 10
7) Standing Close Cable Curl (55): 11, 8, 7
8) Rope Extensions (55): 12, 9, 9

9) Farmers Walk (45s): 4 sets of 3 laps


Other Cardio:
- Post Meal 2: Extended walk = 1.25 mile
- Post Meal 3: Extended walk = 1.25 mile
- Post Meal 4: Walk around the block = 1/2 mile

Notes:
- Sleep was somewhat better, but not on par with where I need it to be.
- Legs are damn sore from yesterday.
 

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Update: 21 June 2019
Weight: 208.8 lbs (fasted) (noodz attached)

Not a big increase in weight from yesterday's "high day" of eating. The larger amount of training volume and cardio ate up of the extra carbs pretty quick. Curious about tomorrow's weigh-in leading into my off-day depletion. For today, however, I largely returned back to my normal eating protocol so that I can proceed with leaning out more now that I'm sitting 2 weeks out from the show. In terms of appearance I feel I am still making slow, steady improvements.

Meal 1 (9:30am):
7oz Beef (96%), 8oz Potato, 125g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[1 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (1:00pm):
7oz Beef (96%), 8oz Potato, 125g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[1 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:00pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 6oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 125g Riced Cauliflower, 125g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:00pm):
7oz Beef (96%), 125g Riced Cauliflower, 125g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Arms
Time: 65 minutes (warm ups and cardio included)
Song of the day:

Today I definitely felt like I am getting deeper into prep. Legs are very sore from yesterday's super squat session and it was a little harder getting excited to train. This is probably in part due to the lackluster sleep the past couple of days. Still, once the ball got rolling I had a solid arm workout; again, seeing some improvement over last week. My left arm was not feeling too bad today. A nice reprieve from what has been a nagging pain on and off.

For cardio, I opted out of treadmill, again, in favor of a longer walk around the neighborhood since my legs feel like garbage and I want them to be able to recover properly.

Superset
1) Close Grip Bench (255): 10, 7, 6
2) Dumbbell Curls (50): 10, 9, 8 (alternating each arm)

Superset
3) Close Grip Bench (225): 9, 8, 7
4) Hammer Curls (40): 10, 8, 8 (one arm at a time)

5) EZ Bar Curls (90): 8, 8, 6
6) Tricep Pushdown (71): 15, 11, 10
7) Standing Close Cable Curl (55): 11, 8, 7
8) Rope Extensions (55): 12, 9, 9

9) Farmers Walk (45s): 4 sets of 3 laps


Other Cardio:
- Post Meal 2: Extended walk = 1.25 mile
- Post Meal 3: Extended walk = 1.25 mile
- Post Meal 4: Walk around the block = 1/2 mile

Notes:
- Sleep was somewhat better, but not on par with where I need it to be.
- Legs are damn sore from yesterday.
Damn those tri's and delts are coming in real fucking nicely
 
Segansational

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Damn those tri's and delts are coming in real fucking nicely
This. Looking absolutely shredded.

Pink lemonade sounds good. And sorry to hear about the sales, I know everyone on here talked highly of Vicious Labs stuff, so maybe it's just taking time to gain traction on Gainbusters.
 
LeanEngineer

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Idk tbh. Sales aren't very good so I don't have the capital to invest in the product. I need a much much better consumer base before I can even do it :(
Well I'm 100% going to run a log when my order lands this week. Feel like it's the very least I can do help increase that consumer base after using so many of your products over the years.
 
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Damn those tri's and delts are coming in real fucking nicely
This. Looking absolutely shredded.

Pink lemonade sounds good. And sorry to hear about the sales, I know everyone on here talked highly of Vicious Labs stuff, so maybe it's just taking time to gain traction on Gainbusters.
He’s kinda getting that “shrink-wrapped” look.
That's what I was about to say! Delts are full and shredded.
Well I'm 100% going to run a log when my order lands this week. Feel like it's the very least I can do help increase that consumer base after using so many of your products over the years.
Thank you so much, guys. It really helps having the support I do. Particularly when you look at yourself everyday unsure if you're going to be good enough (to win or for my own goals). I'm going to be crunching down a little harder now that the show is just around the corner. Both excited and nervous to see what the final package will be. Ya'll are the best.

Yeah, it's been very tough lately for both Vicious Labs and Gainbusters. VL was, unfortunately, known for designer compounds and sales pretty much fell off the cliff once I stopped carrying them. I intended to run DMZ and MSTEN again, but FDA shut that down... I moved Dark Carnival (EpiAndro) from VL to GB (as Bomb Squad) and gave it Swole Patrol (3AD) to give it an edge to grow.

Hasn't taken off really, but I'm hoping that between me being more active directly with everyone and solid guys like Paintball26 posting logs will garner attention. I put up a logging opportunity too if anybody here is interested. Perhaps getting some product out there with logs, pics, reviews, etc. will also help. I'm not calling it quits yet but there are days where I my motivation is pretty low and wonder if I'll end up back at my desk job. Anyway, I am really appreciative of those do continue to follow and support the brands. That and my love for bodybuilding/supps/nutrition/training keeps me going :)
 
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Update: 22 June 2019
Weight: 207.8 lbs (fasted)

- OFF DAY -

Not much to report today. Weight has dropped back down into the 207 range. I went ahead and ran a Depletion Day to continue in the shredding effort. My "high day" tomorrow will be pretty bland in comparison to the usual ones I've been doing, but it's time to buckle down and make these last few days count.

Definitely noticed the "prep feels" today in terms of being a little more irritable and lethargic. Depletion Plan was changed up just a tad from last Saturday to test the waters. Also, I think I ate too many veggies today because I was really really hungry lol. Cardio was kept more tame today. Body needs the rest but keeping moving is important for proper recovery and metabolism.


"Off Day" Depletion Plan:

- 8:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Clen 20mcg, Swole Patrol 1 cap, Winstrol 50mg, Proviron 50mg

Meal 1 (9:00am): Walk around the block = 1/2 mile + another short walk to the store after = 3/4-1 mile total
7oz Beef (96%), 2 x Whole Eggs, 150g Riced Cauliflower, 150g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, Overtraining Solution 1 Scoop, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (12:00pm): Walk around the block = 1/2 mile
7oz Beef (96%), 2 x Whole Eggs, 150g Riced Cauliflower, 150g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]

- 2:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Clen 20mcg, Swole Patrol 1 cap


Meal 3 (3:00pm): Walk around the block = 1/2 mile
7oz Beef (96%), 2 x Whole Eggs, 150g Riced Cauliflower, 150g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 2 x Whole Eggs, 150g Riced Cauliflower, 150g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

- 8:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Swole Patrol 1 cap, Anavar 50mg, Proviron 50mg


Meal 5 (9:00pm):
5 x Whole Eggs, 1 Cups Egg Whites, 10g Cacao (100%), 1.5 tsp. Table Salt
[Overtraining Solution 1 Scoop]

- Pre-Bed: Clen 20mcg, Swole Patrol 1 cap



Notes:
- Had a decent night of sleep last night. Probably a solid 7 hours in total if I had to estimate.
- Prep feels in full effect.
 
LeanEngineer

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Bakers dozen of eggs on your off day!
 
booneman77

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Why is it that you say too many veggies made you MORE hungry?
 
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Update: 23 June 2019
Weight: 207.2 lbs (fasted)

Had a fun surprise today at the gym Chanel Renee and Money Cash Gains just happened to show up at the gym just as the wifey and I were leaving. Got to talk a little, take a picture, and score some free swag. Really nice folk and a great way to top off a solid workout :)

Depletion Day brought my weight back down to the low 207 range. Spot on. While I consider today one of my "high days" I cut it way back in terms of carbs and total calories and more or less just added a little extra potato and mushrooms to the pre and post workout meals. As much as I love my oatmeal/blueberry mix, I need to be more strict to bring in a better package. Full details below:

Meal 1 (9:00am):
7oz Beef (96%), 10oz Potato, 150g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Pre-workout: The Blood Lord 1 scoop, Swole Patrol 4 caps, Special Forces 3 caps, Clen 20mcg
Intra-workout: 4oz Pure OJ, 15g BCAAs, 5g Creatine

Meal 2 (1:00pm):
7oz Beef (96%), 10oz Potato, 150g Baby Bella Mushrooms, 1.5 tsp. Pink Salt
[2 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:15pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 6oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 150g Riced Cauliflower, 150g Mushrooms, 60g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:30pm): UNCHANGED
7oz Beef (96%), 150g Riced Cauliflower, 150g Mushrooms, 60g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Pull/Calves
Time: 80 minutes (warm ups and cardio included)
Song of the day: Fox on the Run by Sweet

Sleep was better and the rest day proved extremely beneficial. My body felt significantly more refreshed than it did last week and it showed in my workout.

1) Rack Pulls (495): 8, 9, 8, 8, 5
(I started getting light headed, again, on Set 1. I think perhaps I need to do more warm up reps with 405 to get the blood flowing because I didn't have this issue the remainder of the workout. Didn't rest very long before hitting Set 5 since I saw the Trap Bar open up and wanted to snag it lol)

2) Trap Bar Deadlifts (405): 7, 6, 6, 6, 6
(Overall, everything felt good here. I didn't push myself too hard as to avoid any risk of injury, but the 6 reps were quite taxing and had me damn tired.)

3) Farmer's Walk (45's): 3 sets of 3 laps

4) Seated Calf Raise: 4 sets of 8
5) Standing Calf Raise: 4 sets of 10
6) Standing Calf Raise: 4 sets of 12
(Once again the Seated Calf Press was being used by someone to dick around on.)


Other Cardio:
- Post Meal 2: Extended walk = 1.25 mile
- Post Meal 3: Extended walk = 1.25 mile
- Post Meal 4: Walk around the block = 1/2 mile
 

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Why is it that you say too many veggies made you MORE hungry?
I ate too many veggies because I was hungry. Not that eating more veggies made me more hungry.
 
booneman77

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I ate too many veggies because I was hungry. Not that eating more veggies made me more hungry.
Aaahhhh ha that makes way more sense. I had to read it like 5 times before my brain caught up
 
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Aaahhhh ha that makes way more sense. I had to read it like 5 times before my brain caught up
Lol. I probably could have worded it better.
 
LeanEngineer

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Had a fun surprise today at the gym Chanel Renee and Money Cash Gains just happened to show up at the gym just as the wifey and I were leaving. Got to talk a little, take a picture, and score some free swag. Really nice folk and a great way to top off a solid workout :)
That's pretty sweet! Would have bee more awesome if Rich Piana was still around!!
 
Tsteele60

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In to see the experience with the 3AD and your prep! I'm on day 6 of Swole Patrol, and have been really enjoying it dosed at 75 mg 3x a day. Some minor acne so far, but picked up some maca and it seems to be clearing up.
 
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That's pretty sweet! Would have bee more awesome if Rich Piana was still around!!
Rich was a cool m'fer. Even though his content was a little iffy, I don't care what anyone says. He was a solid guy. Bumped into him once in LA's garment district by chance and was able to chat him up for a bit. Nobody was around so it's not like he had to keep appearances. Just very genuine.
 
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In to see the experience with the 3AD and your prep! I'm on day 6 of Swole Patrol, and have been really enjoying it dosed at 75 mg 3x a day. Some minor acne so far, but picked up some maca and it seems to be clearing up.
Badass, bro! Really happy to hear you're also enjoying the product too :)
 
xR1pp3Rx

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going to try that new 3,7 training to see if it yields any abnormal gains?
 
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Update: 24 June 2019
Weight: 207.4 lbs (fasted)

It was very apparent that I didn't do my usual "high day" reload yesterday as my fasted weight was relatively unchanged. Workout was pretty good overall, but fatigue set in a little sooner and wasn't able to hit the numbers I was last week on most sets. At 11 days out from the show this is a non-issue by any means as I simply need to maintain mass while continuing the cutting process.

I have removed the orange juice from my intra-workout drink to, hopefully, further aid in better fat burning. This contradicts the Vertical Diet methods I avidly support, but at the same time there are some traditional approaches I want to implement as well.

Today I will be contacting Bostin Loyd to help setup the "peak week" protocol. Once we get that sorted I will post up the plan of attack.


Workout: Chest
Time: 70 minutes (warm ups and cardio included)
Song of the day: Heaven Nor Hell by Volbeat

1) Flat Bench Press (315): 6, 6, 4
2) Incline Press Machine (3 Plates): 10, 7, 4 (45 second rest)
3) Incline Bench Press (245): 6, 5, 5
4) Upward Cable Fly - Standing (30): 12, 10, 10
5) Downward Cable Fly - Standing (30): 10, 9, 9
6) Body Weight Dips: 10, 9, 8

7) Leg Press Machine (4 Plates): 25, 15, 15, 15, 15, 15
8) Rope Trainer: Level 5 for 10 minutes

Other Cardio:
- Post Meal 2: Extended walk = 1.25 mile
- Post Meal 3: Extended walk = 1.25 mile
- Post Meal 4: Walk around the block = 1/2 mile

Notes:
- Sleep was pretty good. I got up a little early to go do grocery shopping, which proved to be largely a waste since both stores I attended were out of what I needed. Luckily, I still have food prepped in the fridge.
 

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going to try that new 3,7 training to see if it yields any abnormal gains?
Worth a shot! I've been dabbling with a few different approaches throughout prep, but haven't have been experimenting as much in this latter portion for obvious reasons. Another method I've devised and am coining as AF3 is something I want to mess with more post show once I get my body back together lol.
 
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looking peel3d .... fawk !
 

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