Adapt, Migrate, or Die: Dan's Sponsored Pro-Anabol + Jungle Warfare Log

[DriverDan]

http://www.thedanexperiment.com/logs/pajw/intro_animation.gif

This log best viewed with Mozilla Firefox (http://www.mozilla.com/en-US/firefox/).

[DriverDan]

http://www.thedanexperiment.com/logs/pajw/proan_glow.jpg
http://www.bodybuilding.com/store/****/pro.html

http://www.alrindustries.com/images/size_strength/pro-anabol_ingredients.gif


PRO-ANABOL? 60 capsules

ALR Industries has designed what may well be the premiere safe and truly effective pro-anabolic for both men and women. With Pro-Anabol? we are setting the standard yet again.

Everyone in the supplement industry and the athletic community at large have been looking for the next so-called "pro-hormone replacement." Big surprise there, huh?

Pro-hormones of the past were so effective that looking for something as good or better has become a bit of an obsession.

Did ALR Industries Make a Pro-Hormone Replacement?

Nope, we built a better mouse trap instead?as always. Mediocrity sucks, so we are always on a quest to do better than before. Why accept anything except for being the top dog?

Okay?

Who didn?t like the muscle gains seen during cycles of the more powerful pro-hormone products? Problem is that there were way too many side affects in the negative category:
HPTA shut-down (raisin nuts?Honey I shrunk ?the boys?)
Masculinization of females (not cool)
Aromatization to estrogen (gyno)
Negative effects upon cholesterol
Obviously we all loved the positive effects:
Increased muscle mass
Decreased fat deposits
Faster recovery
Increased strength
Increased libido
What if we could have all of the positive effects without the negative ones? All of the ALR Industries sponsored athletes used Pro-Anabol? during this seasons contest prep for a reason?

Science Geek Stuff

Everyone has heard of ecdysterone and ecdysteroids and knows that they do have ?some? benefits, however, they are found, even at high doses, to be relatively mild. Notably, they have a pure pro-anabolic effect with no androgenic side effects, but again due to issues of absorption and bioavailability?as well as transcriptional factors (information given by a compound at the receptors) they have not panned out in the real world use of athletes and bodybuilders.

Actually it is the cholesterol side chain of ecdysteroids that inhibits the possibility for any degree of notable androgen receptor (AR) stimulation and obviously as well potentially higher potency and transcriptional activity. For a steroidal structure to properly engage the AR-receptor there must be a hydroxyl group at the 17 position of the compound. Let?s see if I can explain that a little better.

An AR-receptor is like a lock in that it takes the right key to actuate its mechanism. So if the wrong key or compound is inserted into the lock or receptor then it is not going to open the door you want it to. In the case of ecdysteroids, the area of the key that needs to be re-structured so it works in the receptor is at carbon-17 by way of adding a hydroxyl group.

So We Found a Hydroxyl Group at 17?then kept going!

ALR Industries brings you with their patent status MDHR? the very first highly bioavailable and truly potent derivative of a naturally occurring plant based ecdysteroid. The base compound is called Dihydrorubrosterone, a naturally occurring ecdysteroid that is notably absent of the cholesterol group at position-17, but has a hydroxyl group at the all important 17-position. Furthermore, we have added a17-position methyl ether to increase both the bioavailability and overall potency. And a real plus is no liver stress like that realized from use of some of the older pro-hormone products. The result is a highly pro-anabolic compound with excellent oral bioavailability.

The revolution of the ecdysteroid has arrived with MDHR? and you won?t find this type of ecdysteroid anywhere else as it is a patent status exclusive to ALR Industries.

Synergy is Everything

Our next heavy hitter is a very potent and very deliberately produced proprietary extraction from the well known Maca plant, also known as Lepidium Meyenii, we have called Macabol?. We are not going into great detail on what we have done here to maintain our proprietary intellectual property and unique advantage, but to put it mildly we tweaked out some highly potent pro-anabolic, energizing, and lipolytic properties from this herbal wonder. Libido and recovery are also shown to be markedly enhanced in almost all users. We really do not have to say much as you?ll feel it...no doubt!

One Last Synergist?

Though certainly not the big star of this pro-anabolic matrix, Bio-kines? is a proprietary bioactive bovine serum extract designed to:
Bioactive Hormones, growth factors and cytokines promote cell growth
Activation of immune system thereby preventing protein and energy loss
Enhances nutrient utilization
Increases retained nitrogen, promotes weight gain
Increased energy
Reduced protein and amino acid catabolism, improves protein retention
Increases lean muscle mass
Bio-kines? Proprietary Bioactive Bovine Serum Extract is a highly concentrated extraction of bovine serum produced to contain highly efficacious fractions of growth factors, immunoglobulins, and other valuable bioactive substances that foster an overall heightened effect for recovery and growth. It is included to provide a solid support for enabling the primary pro-anabolic components, Macabol and MDHR, to exert maximal myotrophic (muscle building) effect.

We are extremely proud of the results our newest performance design Pro-Anabol? has delivered for our athletes over the past year. They train, eat and supplement to exceed mediocrity just like you do. Just think about it?
Serious pro-anabolic support
Superior recovery
Increased lean mass
Increased strength
Decreased fat mass
No estrogen increase
Increased libido
No masculinizing side affects
No post cycle recovery needed
Hmmm, guess we did build a better mouse trap?once again.

Whether used alone or in combination with other ALR Industries products, Pro-Anabol? will help both men and women reach their goals without par. The revolution continues with the Evolution of sports supplements that is ALR Industries!

[DriverDan]

http://www.thedanexperiment.com/logs/pajw/jw_glow.jpg
http://www.bodybuilding.com/store/****/war.html

http://www.alrindustries.com/images/size_strength/jungle_warfare_ingredients.jpg


Jungle Warfare? 90 caps
Pro-Hypertrophic

Helping the Masses stay Massive?Still

Jungle Warfare: Pro-hypertrophic from ALR Industries featuring an Herbal Proprietary Myotrophic Complex.

So, obviously by now everyone knows that anabolic/androgenic steroids (AAS), prohormones (PH) and prosteroids (PS) work rather well for aiding lean tissue growth by increasing the anabolic response in muscle tissue thus shuttling nutrients away from fat and feeding them to muscle?and most know that they can have serious side effects like jail, gyno, HPTA shut-down, liver enzyme and lipid issues. Oh, and they are banned by about every sporting organization on the planet.

Many are willing to take these risks, but it may not be necessary or a best choice for the goals desired.

The way that all androgens (AAS, PH and PS alike are types of androgens) trigger anabolism (protein synthesis/myotrophic activity) in muscle cells is interesting. Once an androgen is in the circulatory or lymphatic system, its molecules merge with androgen receptors (AR?s?remember that term, there will be a test at the end) thus acting as an AR agonist. (Agonist cause a response?antagonist stop one?unless it is an ex-girlfriend of course) The molecule basically delivers a message to the cell telling it what to do. The reason AAS and other androgen-type compounds are so coveted in the underground is simply due to the fact that they deliver a ?make more proteins? message in a get bigger and perform better way. (Did I mention the negative side affects?)

It is possible to do this without hormones and deliver a significant myotrophic message muscles will pay attention to?without the negative side affects.

New Science and Making Old Ideas Actually Work
(About Time!)

AR agonists have become the hopeful new science for treating many human wasting conditions by the pharmaceutical industry. The results are increased soft tissue (like muscle) and bone regeneration with increased rate of protein synthesis and a pro-hypertrophic effect as a whole upon lean mass. Naturally the repartitioning affect of starving fat to feed muscle is a pretty cool idea for everyone...and of interest to muscle performance individuals everywhere.

Can It Be Done Without Drugs?

No, we are not going to tell a tale of some isolated tribe we found on an uncharted South Pacific Island that has become Doubled muscled from some plant they chew or some other BS (what the heck is ?double muscled? anyway?). Just old science made to work.

There are several herbal goodies we have been working with for some years now and two of them have shown some remarkable potential value. We knew that several grams ingested daily (good roughage too) resulted in increased lean mass and decreased fat mass as they have been used as a supplement for many years now with marginal success. But the cost to affect ratio just was not possible for a specific active matrix that made it work. In short, poor standardization and production cost left the results a crap shoot.

I can almost hear it already. You are already saying it. ?Herbal? That can?t work. Just another scam?. (Really? Um, opium and cocaine are powerful herbals?and seriously illegal on this and a few other planets?just a reminder?and no, not comparing these drugs to Jungle Warfare?)

Hmmm, that?s what some said about Venom Hyperdrive 3.0? and several other ALR Industries products that redefined the value of correct supplement designs.

Oh yeah, and how about? ??but all the supplement companies are doing herbals now and they all claim their extraction is best?.

Well, maybe they know something most don?t, yet (um, that is our job you know) or maybe ALR Industries will do it again. We do tend to piss off a few people by occasionally proving that the world?s performance progress potential is not solely decided by reference sites from PubMed and/or wanna-be skinny/fat armchair steroid gurus quoting them. Debate all day, but it either works or it doesn?t.

At ALR Industries we are always looking for ways to build a better mouse trap. In this case, we have created a unique proprietary extraction process that results in a much better yield of actual active compounds unique to AR agonists and other pro-hypertrophic substrates present in these herbs. As a result we have seen excellent lean tissue results at a reasonable price with no bans from sporting organizations?yet.

Anyone can get the herbs and eat them (Or knock them of for Knock-Offs.com and swear it is the real deal), but only ALR Industries has the unique extraction process to make them work in the real world the way we all want them too.

What?s So Great About Jungle Warfare??
Increased myotrophic activity
Favorable nutrient repartitioning
HPTA modulation
Estrogen management
Significant Pro-Hypertrophic capacity
Anti-Catabolic
Sound interesting?

Before Anyone Starts?

No, we are not making any claims of treating or curing any diseases or drug like affects, nor are we going to use the banned word ANABOLIC for this amazing herbal Pro-Hypertrophic goodie.

What?s In It?

Naturally, our design was intended to have a synergistic effect in that one compound?s actions amplifies the others. (I am sure some can think of comparisons to this important point of design)

The result is a synergistic Pro-hypertrophic from ALR Industries featuring an Herbal Proprietary Myotrophic Complex. (Get the name Jungle Warfare? yet?)

Mormordica Chirantia Extract
We use a specific dual extraction/standardization process that allows us to use both the insulinogenic and non-androgenic AR agonistic fractions unique to a proprietary mormordica chirantia extraction. By doing so, we can foster the hypertrophic event in lean tissue via the two most important mechanisms without the usual negative side effects.

ADED (5a-dehydro-etiocholane-4,6-dien-3-one-17-ol)
Many are aware of both the positive and negative physiological issues relating to the naturally occurring aromatase inhibitory ATD. Most of the benefits are the result of one of its physiological 17-OH metabolites. ADED is a natural non-androgenic metabolite of ATD with improved oral bio-availability. Please, do not confuse this with ATD itself as the difference is very important both in structure and action: Some may recall this one (Refering to the info that follows, not the compound itself) from our Ultra H.O.T.ter matrix but to recap?By modulating estrogen build-up the negative feed-back loop to the hypothalamus is put in check. The result is that the body optimizes natural testosterone production. We use our favorite aromatase inhibitor. One we feel is superior to the MATD we created for Ultra HOTter...(and the blood work with the logs on several boards agrees) to do this and it works pretty well to modulate, instead of obliterate, estrogen. So we still have the right amount of estrogen for optimal growth of lean tissue and positive libido, without the excess water weight and fat feeding aspect.

Conjugated (-)3,4-divanillyl-tetrahydrofuran
We utilize an excellent free testosterone optimizing compound called Conjugated (-)3,4-divanillyl-tetrahydrofuran. This is simply the result of a series of extraction processes performed upon nettle root. Many know of this herb due the anti-aromatase capacity and the studies that show its positive affects upon BHP in men. Some of the nettle extracts also have a positive affect upon the total testosterone to free/activetestosterone ratio. More free testosterone means more ?active? (as in the part that really matters) testosterone. Nothing really trick here other than it just works better than one would expect. (Nice for a change when something can be simple and effective). Of course, it is all about effective delivery into the body that makes it an asset.

Proprietary Conjugated Coleonol Extract
Hypotrophic-type receptor health and integrity is paramount to lean tissue optimization. In reality modulation is surprisingly dependant upon cAMP stimulation. Without it, receptor activity down-regulation occurs rapidly and the lean mass promoting symbiotic relationship between hormones goes in the toilet. The ALR Industries Proprietary Conjugated Coleonol Extract supports this need rather well.

Put it all together and Jungle Warfare? becomes the new generation in health and performance optimization.

ALR Industries is leading the Revolution to Muscular Evolution!

Jungle Warfare? Pro-hypertrophic, new science only from ALR Industries featuring Herbal Proprietary Myotrophic Complex.

WARNING: NOT FOR USE BY INDIVIDUALS UNDER THE AGE OF 21 YEARS. DO NOT USE IF PREGNANT OR NURSING. KEEP OUT OF REACH OF CHILDREN. Do NOT consume this product if you have a medical condition and/or taking any prescription medication. Do not exceed recommended serving. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat, dizziness, severe headache, or other similar symptoms.

These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.

[DriverDan]

Introduction / Summary

?If we don't change, we don't grow. If we don't grow, we are not really living.? - Gail Sheehy


Now that my cut is complete it's time to put on some muscle! Thanks to **** I have an opportunity to GFH with Pro-Anabol and Jungle Warfare. This log will run for 10 weeks. At the end I'll be posting blood tests!

Dosing will run as follows:

Week 1-4: Pro-Anabol, 2 caps per day, 12 hours apart
Weeks 2-10: Jungle Warfare, 3 caps per day

About Dan

Age: 25

Sex: M

Height: 5'5"

Bodytype: Meso / ecto (I guess, I don't put much faith into the body types)

Training History:
In November 2005 I realized that my pants were getting tight. I stepped on the scale and saw my weight was down from my normal 145 lbs to 140 lbs. That meant I had lost a lot of muscle and gained a lot of fat. I decided to do something about it. I started doing research into nutrition and exercise. I changed my extremely carb heavy diet (75%+) to a much better 50/30/20 diet. I started working out 3 days a week in January 2006 at my college as a gym credit. At the end of the semester (May 2006) I signed up at my local World Gym and have been there ever since. From Jan - May I did a modified Max-OT (http://www.ast-ss.com/max-ot/max-ot_intro.asp) routine. Once I was in a real gym I started doing a full 5 day a week Max-OT (http://www.ast-ss.com/max-ot/max-ot_intro.asp) workout. I plateaued in Aug 2006 but still stuck with it. From Aug to the end of last year none of my lifts increased much. I started eating a lot more junk and gained a bit of fat. From Feb to May I cut using HST, losing the fat I had gained before.


Goals / Progress

My goal is pretty straight forward: put on as much muscle as possible while limiting fat gains.

My schedule will be a 5 week cycle, 4 weeks bulking and 1 week cutting. This should keep fat gains lower. It will also allow me to use a crash diet on the cut weeks since it will be very short (see below for more details). I'll be starting this log on week 3 of the first cycle. That means the first 2 weeks of this log will be bulking and the 3rd week cutting. I may drop the cut week and instead eat at maintenance. We'll see when the time arrives.

I'll be taking pictures at the beginning, end, and every few weeks in between. I update BodySpace daily with my weight and every Sunday with my measurements.


Diet / Nutrition

My diet plan is going to play a HUGE part in my success or failure. I will be eating CLEAN CLEAN CLEAN. I will be eating as much whole and unprocessed food as possible. On off days I'll be consuming 6-7 meals, on workout days I'll be consuming 5 regular meals and a PWO shake followed 1 hour later by a smaller meal (7 meals total).

I took advantage of my recent time off to find my baseline calorie requirements. With minimal exercise my body burns 2800-3200 kcal per day. Somehow I managed to ramp my metabolism way up as this is pretty high for someone my size. Since I want to gain 1-2 lbs a week I have to eat significantly over my requirements. I'm currently eating 3500 kcal on off days and 3900 kcal on workout days. As I gain weight I'll increase my food intake as necessary.

Protein intake will be at least 1.75 grams per lb of body weight. Fats will be consumed at 20% total calories. The remainder of my food will be from carbs. Protein intake will remain constant (based on body weight) with carbs and fats being adjusted on lower calorie days.

As mentioned above, I'll be bulking for 4 weeks and then crash dieting for 1 week. Food intake on the cut week will be very low, most likely 1000-1300 kcal per day. My diet on the cut week will be very low carb (keto) and based on a protein sparing modified fast (PSMF). 4 meals will be high protein and fat with vegetables and 3 meals will be protein shakes with a high level of casein proteins (most likely milk protein isolate) and some flax meal. This may be changed by the time I get to the first cut week so watch for updates.


Workout

After seeing and feeling the results I got from HST on my cut I'm going to continue using it. There are less changes this time around.

3 full body workouts per week on Sunday, Tuesday, and Thursday (may switch days around as necessary)
Workout will be done at the highest pace possible without disrupting lifts
Fast concentric movement, slow essentrics (4-5 sec)
7 min warm up run followed by some quick stretching
Warm up lifts as necessary
Reps per week will slowly decrease as follows: 15, 12, 10, 8, 5-6 x 4 (this log will be starting at 10 reps)
For the first 5 weeks every Thursday will be max lifts
The remaining 3 weeks will be continuous maxes
After 8 weeks workout will be reevaluated and possibly changed

I have two workouts. I alternate between them.

Workout A
Squats x2
Leg Curl x1
Leg Extension x1
Bench x2
Chins x2
Rear BB Press x2
BB Shrugs x2
BB Curl x2
Lying Tricep Ext x1
Standing Calf Machine x2
Ab Crunch Machine x3

Workout B
Leg Press x2
SLDL x2
Dips x2
Bent Rows x2
Rear BB Press x2
BB Shrugs x2
DB Curl x1
Preacher Curl x1
1 Arm Tri Exts x1
Standing Calf Machine x2
Rope Crunch x3


Supplements

http://www.thedanexperiment.com/logs/pajw/6ani.gif

Taken Daily
Weeks 1-4: 2x Pro-Anabol - Taken 12 hours apart
Weeks 2-10: 3x Jungle Warfare - Taken throughout the day
1x Walmart complete multivitamin - Taken with first meal
2x NOW Super EPA fish oil caps, 2x NOW Omega-3 fish oil caps - Spread throughout the day
1x Natrol 500mg Ester-C cap - Taken with second meal
1x Dan's Fire Tips (bulk caps, ~500mg green tea 50% EGCG, ~50mg habanero powder) - Taken before first meal
1x Bulk capped ~500mg green tea 50% EGCG - Taken before 5th meal
3x Primaforce ZMA - Taken before bed (will probably discontinue when I run out)
~1g bulk ALCAR - Taken before first meal

Off Days
6x bulk capped ~500mg CEE

Workout Days
Pre-workout:
1 scoop Controlled Labs Purple Wraath
5g WMS

Post-workout:
40g WMS (or dextrose/malto mix)
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Cut Weeks
3x EAS ThermoDynamX - Taken before first meal
3x Bronkaid (25mg ephedrine) - Spread through the day
2x Primaforce 200mg caffeine - Taken with ephedrine
3x SNS 20mg Synephrine HCl - Take with ephedrine

I will also be experimenting with a few bulk supplements, including berberine, banaba, arginine ethyl ester, AAKG, and waxy maize starch. I will also be testing a few product samples here and there.


Starting & Ending Photos

http://www.thedanexperiment.com/logs/pajw/start_front.jpg http://www.thedanexperiment.com/logs/pajw/end_front.jpg

http://www.thedanexperiment.com/logs/pajw/start_back.jpg http://www.thedanexperiment.com/logs/pajw/end_back.jpg

(images will be updated at the appropriate time)

[SFriday425]

Wow strong PS (or whatever program you used) skills. Great looking start, very impressive.

*subbed*

[Eyedentify]

Why are there a lot of varieties on the dosing protocol of ****'s stack? :confused:

Do most people decide to just experiment around or the **** reps actually suggest it?

[bunbury]

yeah whats up .. how come your running Pro first insted of Jungle? .. or dosent really matter?

[lionelxxl]

Subscribed bro. All the best!

[DriverDan]

yeah whats up .. how come your running Pro first insted of Jungle? .. or dosent really matter?
I'm running Pro-Anabol first because I want to see what it does on its own. I've never used JW before so stacking the 2 together wouldn't allow me to discern the differences.

Originally I was going to be running one bottle of each. However, **** was looking for people to get labs done at the end of an 8 week JW cycle. Since I was already running JW as part of this log they decided to give me another bottle (thanks guys and gals!).

[Beejis60]

****, that's a badass intro gif you have! Subbed!

[SSW]

Awesome looking start to your log, very impressive.

[DriverDan]

****, that's a badass intro gif you have! Subbed!
You don't want to know how long it took ;)

Actually, making the animation wasn't that bad. Editing the pics used in it (my pic and the bottle pics) took the most time.

[Beejis60]

You don't want to know how long it took ;)

Actually, making the animation wasn't that bad. Editing the pics used in it (my pic and the bottle pics) took the most time.

I know nothing about website or computer animation **** design. I made a real basic HTML site years ago in high school as a project, but I don't recall anything about it other than colors have numbers assigned to them. But reps for the coolness factor alone!

[Viperspit]

This guys got some skillz, great log start. I'm in :)

[bigbridrol]

hey dan I took some basics from your log bc it was done well. Hope You dont mind, I gave you credit.

[Beejis60]

hey dan I took some basics from your log bc it was done well. Hope You dont mind, I gave you credit.

Dan copied from me, so it's all cool! :D

[DriverDan]

hey dan I took some basics from your log bc it was done well. Hope You dont mind, I gave you credit.
Sure, no problem! I cobbled a lot of the layout ideas together from other logs anyway so it's all good.


Dan copied from me, so it's all cool! :D
By magically going into the future when I started my first journal! Oh damn, now everyone knows I have a time machine.

[DriverDan]

I forgot to add that Sunday will be my first day using Pro-Anabol. I'll be starting daily updates at that point.

[SHOWTIME]

Great log man cool graphics!!!

[DriverDan]

Measurements, starting pics, and day 1 workout coming shortly! I just need to get the pics on my system and write everything up.

[Beejis60]

Dan, I'd hate to tell you this, but I just noticed you spelled "starring" wrong on your opening gif. You have "staring" hahaha

[DriverDan]

Starting pics updated.

Dan, I'd hate to tell you this, but I just noticed you spelled "starring" wrong on your opening gif. You have "staring" hahaha

"You must spread reps before blah blah blah..."

Thanks for pointing that out, I'll fix it.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.1.jpg

Weight: 154.2 lbs (Starting Weight)

Today is the first day of Pro-Anabol!

Starting measurements can be found in my BodySpace. Weight will be updated daily, measurements will be updated every Sunday.

I will be using a rating system for each topic below. [*****] means bad, [*****] means average, and [*****] means excellent.

Diet
Today's diet will be ~3900 kcal. I keep my diet clean, with at most one cheat a week and it must stay within daily calorie guidelines.

Today or tomorrow I'll be planning and preparing my food for most of the week. Once I have a standardized daily plan I'll post the specifics.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath + 5g WMS in 12-14oz water

Workout

7 min warm up run, 0.8 miles

30 situps
50 crunches
20 pushups

Squats
185x10
185x10

Standing Machine Calf Raises
240x10
240x10

Lying Leg Curl
110x10

Leg Extensions
110x10

Flat Bench
125x10
125x10

Assisted Chins
4 plates x 10 (wide)
4 plates x 10 (narrow)

Barbell Shrugs
235x10
235x10

Standing Barbell Press
85x5
75x5
75x10

Barbell Curls
80x10
80x10

Lying Tricep Extensions
70x10
70x10

Ab Crunch Machine
115x15
110x15
105x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Good. Nothing really noteworthy.

Stamina / Endurance
[*****]
Normal.

Energy / Focus
[*****]
Normal high energy. Focus was good. My mind kept wandering to some supplements I've been learning about and some posts I read. At least it was bodybuilding related :)

Pumps / Vascularity
[*****]
Despite lower reps pumps were still great! Chest was getting really pumped. I kept getting chest pumps while I was doing shrugs. It was cool and annoying at the same time. Vascularity has definitely improved. I'm getting veins on my biceps and calves.

Recovery
[*****]
No DOMS! Excellent recovery.

Comments
I kept having a strange metallic taste in my mouth. I've never had that before. Could be from the Pro-Anabol, not sure. Drinking water did nothing to get rid of it. It went away after my workout.

I started the BB press a little high so I dropped the weight.

[Beejis60]

I kept having a strange metallic taste in my mouth. I've never had that before. Could be from the Pro-Anabol, not sure. Drinking water did nothing to get rid of it. It went away after my workout.

I'm getting no taste in my mouth from PA, but I pop that sucker right before I eat. I also never got a metallic taste from JW alone either.... Maybe you shouldn't eating metal :confused:

[fitnfirm]

Very perty !!!!!!!!!! Im a little lost on the [*****] as they all have 5 in them :confused:

[Beejis60]

Very perty !!!!!!!!!! Im a little lost on the [*****] as they all have 5 in them :confused:

You can't see the difference between the boldness and the greyness? Are you possibly color blind? Or just old? :D

[fitnfirm]

You can't see the difference between the boldness and the greyness? Are you possibly color blind? Or just old? :D

Ahhhhhh, I have most colors turned off cause it hurts my eyes :( DUH !!!!!!!!!

[Beejis60]

Ahhhhhh, I have most colors turned off cause it hurts my eyes :( DUH !!!!!!!!!

Lol, there ya have it!

[DriverDan]

I'm getting no taste in my mouth from PA, but I pop that sucker right before I eat. I also never got a metallic taste from JW alone either.... Maybe you shouldn't eating metal :confused:
I really don't know what it is. It could have nothing to do with PA but I figured it was worth mentioning.


Ahhhhhh, I have most colors turned off cause it hurts my eyes :( DUH !!!!!!!!!
My logs require colors to be turned on :)

[Beejis60]

My logs require colors to be turned on :)

:confused: My log requires women to be turned on http://www.freesmileys.org/emo/confused005.gif (http://www.freesmileys.org)

[SSW]

Or just old? :D

Oh no he didn't. Don't hurt em' Fitty (at least not 'til he finishes his log).

[DriverDan]

The metallic taste returned this evening, before my 2nd cap of PA. I wish I knew what it was. Strange things like this bother me. I doubt it's PA since it just returned out of seemingly nowhere.

[Beejis60]

The metallic taste returned this evening, before my 2nd cap of PA. I wish I knew what it was. Strange things like this bother me. I doubt it's PA since it just returned out of seemingly nowhere.

Lol, this cracks me up!

[DriverDan]

Today's diet was right on target:

3860 kcal

Fat: 81g 20%
Carbs: 522g 50%
(Fiber: 67g)
Protein: 278g 30%

[Cougar10033]

That strange metalic taste could be a sinus infection comming on. Sometimes before i get one i will have the same taste in my mouth.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.2.jpg

Weight: 154.8 lbs (+0.6 lbs since start)

Off day

Metallic taste is pretty much gone. Got a hint of it this afternoon but could have been in my mind.

Accomplished a few things today but not enough. I really need a job, money is getting very low (hint hint everyone ;))

Today's Diet
Today's diet is right on target. I won't be posting full details everyday but today was typical. I decided to go with 6 meals today instead of 7.

3486 kcal
Fat: 69g (19%)
Sat Fat: 16g
Carbs: 452g (48%)
Fiber: 61g
Protein: 274g (33%)

Meal 1
80g rolled oats
1 cup skim milk
20g vanilla milk protein isolate
1 tbsp peanut butter
1 med apple
lots of cinnamon

Meal 2
2 slices whole grain bread
74g smoked turkey
7g Sargento reduced fat italian cheese
1 cup skim milk
50g shredded wheat

Meal 3
100g oats
1 cup skim milk
1 med banana
1 Frigo light string cheese

Meal 4
245g brown basami rice
200g frozen vegetable mix
140g smoked chicken
reduced sodium soy sauce (not counted)

Meal 5
2 eggs
5 egg whites
1 toasted whole wheat pita
1/2 cup crushed tomatoes (dip for pita)
2 cups skim milk

Meal 6
1 cup 1% cottage cheese
1 tbsp peanut butter
1 tbsp flaxseed meal

[Beejis60]

Metallic taste is pretty much gone. Got a hint of it this afternoon but could have been in my mind.

Lol, flashbacks???

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.3.jpg

Weight: 154.4 lbs (+0.2 lbs since start)

Sorry for the delay in yesterday's summary. My parents came into town for my graduation. That's right, I'm now an official college graduate :)

Today's Diet
Since my parents were here to celebrate I knew my diet would be a bit off. I ate dinner out (salmon) and had a piece of carrot cake as my 6th meal. Calories weren't that much higher than normal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath + 5g WMS in 12-14oz water

Workout

7 min warm up run, 0.8 miles

35 situps
50 crunches
20 pushups

Leg Press
490x10
490x10

Standing Machine Calf Raises
245x10
245x10

SLDL
185x10
185x10

Barbell Shrugs
235x10
235x10

Dips
15x10

Incline DB Press
50x10

Bent Rows
125x10
125x10

Seated Dumbbell Press
40x10
40x10

Dumbbell Curl
42.5x10
42.5x10

Barbell Preacher Curls
50x10

One Arm Tricep Extension
35x10 (poor form)

Rope Crunch
75x15
75x15
75x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Nothing amazing but steady increases.

Stamina / Endurance
[*****]
Above average. Less rest between some sets. Still sweating like crazy though.

Energy / Focus
[*****]
Normal high energy and focus.

Pumps / Vascularity
[*****]
Great pumps all day. It was a little uncomfortable sitting at the graduation ceremony and getting chest pumps :D

Recovery
[*****]
No DOMS! Excellent recovery.

Other Observations / Comments
Overall a good workout.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.4.jpg

Weight: 155.6 lbs (+1.4 lbs since start)

Off day

Big jump in weight today. Probably from all the salt in the fresh mozzella cheese sticks I had last night.

My lats have felt awesome all day. I swear they feel a lot bigger and they keep getting pumps. PA kicking in perhaps?

Today's Diet
Diet is right on target. Should be 3500 kcal by the last meal. I went with 6 meals today. I may keep it at 6 meals on most days, not sure yet.

[SFriday425]

I like the log format. Looking forward to seeing the results in two weeks or so.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.5.jpg

Weight: 154.2 lbs (+0 lbs since start)

I don't like these weight fluctuations. If you look at BodySpace you'll see that my weight has been up and down for the past week. I'm not quite sure what's going on. I'm sure today's drop was a result of yesterday's water gain but it shouldn't have dropped that much.

Yesterday's diet did fall short of the target 3500 kcal. It ended up being about 3300 kcal. That shouldn't have caused any drop though since it's still above maintenance.

Going to workout in a few minutes.

Today's Diet
Will be updated later. Will be 7 meals and should be 3900 kcal as planned.

[DriverDan]

I like the log format. Looking forward to seeing the results in two weeks or so.
Thanks! I like posting 2 week summaries so watch for it :)

[DriverDan]

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath + 5g WMS in 12-14oz water

Workout

7 min warm up run, 0.8 miles

30 situps
50 crunches
20 pushups

Squat
205x10
205x10

Standing Machine Calf Raise
250x10
250x10

Flat Bench
135x10
135x10

Assisted Chins
3 plates x 10 (wide)
3 plates x 10 (narrow)

Barbell Shrugs
245x10
245x10

Seated BB Press
95x10
95x10

BB Curl
80x10
80x10
(form a little loose on the lift)

Lying Tricep Extension
70x10

Ab Crunch Machine
110x15 (1 min rest)
110x15 (10 sec rest)
90x15 (15 sec rest)
70x20

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
A bit above average. Strength is increasing.

Stamina / Endurance
[*****]
Average or maybe even a little below avg. Had to rest more between sets. Breathing pretty heavy. Sweat not as bad today.

Energy / Focus
[*****]
Normal energy, focus was a little low as the workout went on. Physically I was there, mentally I wasn't 100% into it today, more like 90%.

Pumps / Vascularity
[*****]
Great pumps continue, especially in lats and chest.

Recovery
[*****]
No DOMS. I've decided to make this average since I've been having no soreness now all week.

Other Observations / Comments
My mind-muscle connection with my lats has improved significantly. It's like I have a better connection to the nerves. I started noticing this yesterday. They feel much larger too. It's a little weird because they rub on my arms and I'm not used to that sensation.

My chest is looking much larger too. Could be that they're pretty pumped right now, who knows. Measurements on Sunday will tell the truth.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.6.jpg

Weight: 157.8 lbs (+3.6 lbs since start) :eek:

Off Day

I've been getting cravings for junk food lately so I decided to get it out of the way. I spent the 2nd half of yesterday cramming as much junk down my throat as possible, almost enough to make me sick. I'm sure a lot of the 3.6 lbs I gained overnight was water from all the salt.

Since I pigged out I decided to make today and tomorrow a mini cut. Diet details below.

Today's Diet
Today and tomorrow will be at MOST 1530 kcal, with a breakdown as follows:

Fat: 50g (29.5%)
Carbs: 70g (18.5%)
Protein: 200g (52%)

I'm not trying to go keto but carbs are the easiest to cut. I kept enough to prevent brain fog. I have 1.5 tabs of Bronkaid left (ephedrine) so I'll probably be using a few half tabs along with 100mg caffeine. Ephedrine really helps me focus and get things done and I NEED to get things done.

[Beejis60]

I've been getting cravings for junk food lately so I decided to get it out of the way.

Have you been reading the CL eating contest thread? I know that's where I'm getting my cravings from. Todady is my cheat day, so I'm gonna open the flood gates. I think I might roll into wac-arnolds and get a 20 piece McChickenheads and swing by a Wendy's for that dreaded triple bypass.... err.... triple cheeseburger :cool:

[DriverDan]

Almost everything I ate was prepackaged so I was able to roughly track what I ate. Yesterday's total was in the 5500-6000 kcal range :eek:

I haven't been very hungry today despite eating so little.

Pro-Anabol Observation
PA is having a nice effect on pumps, especially in my lats. It has been almost 36 hours since I was last at the gym and my lats are still pumped. Earlier I had a chest pump that was painful. I don't know if it's doing anything for muscle growth yet but I'm loving the pumps.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.7.jpg

Weight: 153.4 lbs (-0.8 lbs since start)

Off Day

BIG weight drop, 4.4 lbs! That's with almost 3g of sodium too. I'm sure most of it was a combination of water and glycogin but damn, that's a lot for me to lose in 1 day.

I decided against doing cardio today. Instead I hung out with friends all day.

I received samples from Neogenix today. I decided to try Thermocharge, their thermogenic. Holy stimulant batman! I'll be posting a review in a week or so after I take the 2nd sample pack but wow, 1 cap had me amped up big time.

Today's Diet
I changed my mind. I didn't want tomorrow's workout to suffer so instead of eating 1500 kcal with low carbs I bumped it up a bit. I knew I'd be having a cookout with friends this evening so I made my first 3 meals small, around 200 kcal each. I ate a lot at the cookout but overall I probably ate around 2500 kcal for the day. Still below maintenance but not low enough to negatively impact tomorrow's workout.

Still getting lat pumps today. I'm really liking PA's effect on pumps :)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.8.jpg

Weight: 154.0 lbs (-0.2 lbs since start)

BodySpace measurements updated.

Today's Diet
Today is back to my normal 3900 kcal or so. I won't be putting it into FitDay but I'll still be measuring everything. I have a rough idea how many calories each meal should be anyway.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath + 5g WMS in 12-14oz water

Workout

7 min warm up run, 0.8 miles

30 situps
50 crunches
20 pushups

Leg Press
510x8
530x8

Standing Machine Calf Raises
260x8
260x8

SLDL
195x8
195x8

Barbell Shrugs
275x8
275x8

Dips
20x8

Incline DB Press
55x8

Bent Rows
135x8
135x8

Seated Dumbbell Press
32.5x12
32.5x12

Dumbbell Curl
45x8

Barbell Preacher Curls
55x8

One Arm Tricep Extension
35x8

Rope Crunch
80x15
80x15
75x20

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Average. No noticable increase in strength.

Stamina / Endurance
[*****]
Average.

Energy / Focus
[*****]
Both were good. Mind wandered a little but not while lifting.

Pumps / Vascularity
[*****]
Pretty good pumps considering reps were decreased.

Recovery
[*****]
No DOMS.

Other Observations / Comments
Workout was ok, nothing spectacular. My form on 1 arm tricep extensions is poor so I'm going to be doing kickbacks instead from now on.

[fitnfirm]

Have you thought of trying close grip bench for triceps ? I like those alot! I feel they work best for me.

[Beejis60]

Have you thought of trying close grip bench for triceps ? I like those alot! I feel they work best for me.

That hurts the hell outta my wrists! I like reverse grip bench as an alternative.

[DriverDan]

Have you thought of trying close grip bench for triceps ? I like those alot! I feel they work best for me.
Yeah, they do rock the triceps but my right wrist is weak from an old injury and doesn't like them very much.

[Beejis60]

Yeah, they do rock the triceps but my right wrist is weak from an old injury and doesn't like them very much.

Reverse-grip for the win!!

[DriverDan]

Reverse-grip for the win!!
I may try that next workout. I'm not sure if my grip is strong enough to do enough weight though.

[smallguyjoe]

I may try that next workout. I'm not sure if my grip is strong enough to do enough weight though.

I started close grip bench presses b/c my tri's suck and everybody's always recommending them. I can work w/ a pretty heavy load now (for me). The most I've done is 195 lbs for 5-6 reps. Anyway, they kinda bother my wrist a bit, but the reverse grip ones really screwed w/ my wrists! They felt awesome in my tri's though! The 1st time I did em I felt all in my long head - I liked that! But, after a month of doin em I started having pain in my left wrist. I'm pretty sure it was from those. The pain's not quite gone yet, so I haven't done em again for about 2 months. I'm considering tryin them again though.

When you 1st do em start out lighter and get someone to spot you. The reverse grip is awkward! That's another thing I don't like about em... I refuse to do em without a spotter b/c I feel like the bar's gonna slip down my wrist out of my palm. I guess that'd never happen, but it scares me!

My point is feels like it really hits the long head of the tri, but I think it's very hard on the wrists. Try them though and see what ya think.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.9.jpg

Weight: 157.0 lbs (+2.8 lbs since start)

Off Day

Cheated a little on my diet last night. Ate some leftover junk from the binge a few days ago. Not a lot, total calories probably came in around target.

I've noticed increased vascularity on my right bicep. The veins are starting to show up. Pumps are still good.

Today's Diet
Today should be fairly normal. I haven't been closely measuring stuff today but will probably come in where it should be.

[smallguyjoe]

http://www.thedanexperiment.com/logs/img/pajwh.9.jpg

Weight: 157.0 lbs (+2.8 lbs since start)

Off Day

Cheated a little on my diet last night. Ate some leftover junk from the binge a few days ago. Not a lot, total calories probably came in around target.

I've noticed increased vascularity on my right bicep. The veins are starting to show up. Pumps are still good.

Today's Diet
Today should be fairly normal. I haven't been closely measuring stuff today but will probably come in where it should be.


Oh snap, brother!!!

We're the same weight right now... well, I was 157.6 lbs this morning!!! That's kinda funny! Keep it commin!

[fitnfirm]

vascularity = good !!! Something Iwill prolly never see my whole life :( dang it.

[AshyLarry]

Hey, just saw your log. JW is amazing at about the 3rd week, get ready for PR's like you've never gotten before soon. Good Luck.

[DriverDan]

Oh snap, brother!!!

We're the same weight right now... well, I was 157.6 lbs this morning!!! That's kinda funny! Keep it commin!
Yeah but you have more muscle and I have more fat. I'm getting a bit pudgy right now. Hopefully the 1 week cut I'm doing next week will shave a bit of that off.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.10.jpg

Weight: 155.8 lbs (+1.6 lbs since start)

I spent almost all day yesterday cleaning my car. I detailed the engine bay, washed, clay barred, and waxed it. I'm going to Watkins Glen race track today to visit some friends who are there at a driver's school. I'm hoping to sell it.

Went a bit over on the food last night. Sat down with some shredded wheat and a jar of almond butter. Now I'm not feeling normal this morning. Not really bad, but more like fat/bloated/sluggish. Hopefully it doesn't impact my workout.

I'll be starting my 1 week cut Friday afternoon. It will actually be a bit longer than a week, running through next Saturday. The goal is to see what PA is like with a low calorie, short term cut. That and to lose some of this damned fat.

Workout to be posted later.

Today's Diet
I'm cutting my diet back a bit more, this fat build up is bothering me. Target is 3700 kcal. Results to be posted later.

[DriverDan]

Pre-workout Nutrition / Supplementation

T-45 min
1 cap Neogenix Velocity XT (stim, details below)

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

30 crunches
20 pushups

Squat
215x8
215x8

Standing Machine Calf Raise
260x8
260x8

Lying Leg Curl
120x8

Leg Extensions
120x5
125x3

Flat Bench
145x8
145x8

Chins
BW x 8 (wide)
BW x 8 (narrow)

Barbell Shrugs
275x8
275x8

Standing BB Press
85x8
80x8

EZ Bar Curl
80x8
80x8
(much better form)

Lying Tricep Extensions
70x8
(improved form)

Decline Situps
x30

Steep Decline Crunches
x50

Ab Crunch Machine
Drop sets!
110x15 (15 sec rest)
105x8 (5 sec rest)
105x7 (15 sec rest)
100x8 (5 sec rest)
100x7

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Improved a bit. Curls had much better form than last time. Tricep extensions were better too.

Stamina / Endurance
[*****]
Surprisingly it was up a little despite the lethargy I had when I woke up. Chalking it up to Velocity XT.

Energy / Focus
[*****]
Both were good. Again, this was thanks to Velocity XT. It probably would have been below average without it.

Pumps / Vascularity
[*****]
I've decided average now means good pumps and hard muscles. Ever since mid last week pumps have been higher than they used to be. PA really comes through quick on this end. Vascularity has been good too. I mentioned the increase in veins on my right bicep. Normally I get one vein that pops on both biceps, towards the top back side. I now have quite a few visible veins on the front of my right bicep. They aren't popping yet but they're visible. The funny thing is that my right bicep is my weaker one.

Recovery
[*****]
Yesterday my traps, bis and tris were a little sore. It wasn't noticeable until I used them. I was expecting to be a little sore from all the car cleaning I did yesterday. Nope, nothing.

Other Observations / Comments
I decided to try my sample of Neogenix Velocity XT today. After waking up with a bit of lethargy due to the shredded wheat/almond butter binge last night I figured it'd be the perfect day to try it out. I'm not a big fan of regular stim use but this was right right time to use it. I took 1 cap about 45 min before I got to the gym. I have to say I'm very happy with it. I've never taken a thiamine disulfide or dimethylamylamine product before. 1 cap was the perfect amount in this situation. It brought my energy, focus, and stamina back to normal and then even a bit better than normal. I didn't feel shaky, twitchy, or any of the common side effects you get with 200mg of caffeine. The combination of ingredients in this product seems to be just right for me at 1 cap. Now to see how long it lasts. Oh, and around the 1 hour mark I got a rush of heat that lasted for a few minutes.

In the interest of saving time and to see how it would impact my workout I also dropped the warm up run. I stretched cold, something else I never do. I did more warmup sets before each exercise. It didn't seem to have any effect on my workout.

Hello delts! I noticed today that my delts are finally improving. Strength wise they're my weakest muscle. Today while looking in the mirror I noticed they're bigger. Standing with my arms at my sides I can finally see some curve there. Biceps are also growing at a nice rate. My left bicep is shaping nicely but my right is a little flat. Hmm, I just looked at my biceps again. It seems that after getting pumped my right is actually looking a lot better. So cold it's pretty flat, pumped the shape is ok. Now I if I can only get them about 2 inches bigger :D

Since I had extra time at the end of my workout from dropping the run I decided to do additional ab work. The decline angle I used for the situps was perfect to hit my lower abs. It felt really good. The steep crunches were great too, abs were burning by the end.

As I mentioned before I'll be heading to Watkins Glen. I'll be standing and walking around shooting cars so that should make up for the calories I didn't burn by dropping the run.

[Beejis60]

Yeah but you have more muscle and I have more fat. I'm getting a bit pudgy right now. Hopefully the 1 week cut I'm doing next week will shave a bit of that off.

That post is amusing.

[DriverDan]

Got my ephedrine in today. 3 60 count boxes of Bronkaid. Should be stocked up for a while.

That post is amusing.
Dan's flab is not amused! :p

[SFriday425]

Log's looking good, nice volume. :cool:

I'll bet you'll start seeing some noticeable results here pretty soon...

[lionelxxl]

Dan's flab is not amused! :p

:D

You'd better make sure it stays that way!

[fitnfirm]

How can you determine what the testing products are doing while you are using Velocity for pre-workout ?

[DriverDan]

How can you determine what the testing products are doing while you are using Velocity for pre-workout ?
Velocity is a stim. I rarely use stims, only when I feel sluggish or lethargic (and EC when cutting). I don't see how it would have any impact on PA :confused:

[Beejis60]

How can you determine what the testing products are doing while you are using Velocity for pre-workout ?

She's gettin pissed at you, DAN!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.11.jpg

Weight: 156.2 lbs (+2.0 lbs since start)

Off Day

I'm going around to all the local supplement stores to see if they're hiring managers. Wish me luck :D

Today's Diet
I decided to drop my caloric intake down by 200 kcal per day. I'm now at 3300 kcal on off days, 3700 kcal workout days.

I'm still up in the air on what I'll be eating next week. Originally I was going to cut every 5th week to keep fat in check. I don't want to negatively impact my gains from PA. I may eat at maintenance or slightly under and shoot for a little recomp instead of an all out cut week. Comments?

[DriverDan]

She's gettin pissed at you, DAN!
Still waiting for fit to reply to my last post. Maybe she thought Velocity XT was a different product? :confused:

[DriverDan]

Another observation I forgot to make:

For the past week or 2 I've been sleeping less. I rarely use an alarm. I used to wake up after 8 hours, now I usually wake up after 7-7.5 hours. Not sure if it's related to PA, figured I'd make a note of it. I'm not tired from it, it just seems like I need less sleep.

[Beejis60]

Another observation I forgot to make:

For the past week or 2 I've been sleeping less. I rarely use an alarm. I used to wake up after 8 hours, now I usually wake up after 7-7.5 hours. Not sure if it's related to PA, figured I'd make a note of it. I'm not tired from it, it just seems like I need less sleep.

Really? I've been sleeping a TON more!

[smallguyjoe]

http://www.thedanexperiment.com/logs/img/pajwh.11.jpg

Weight: 156.2 lbs (+2.0 lbs since start)

Off Day

I'm going around to all the local supplement stores to see if they're hiring managers. Wish me luck :D

Today's Diet
I decided to drop my caloric intake down by 200 kcal per day. I'm now at 3300 kcal on off days, 3700 kcal workout days.

I'm still up in the air on what I'll be eating next week. Originally I was going to cut every 5th week to keep fat in check. I don't want to negatively impact my gains from PA. I may eat at maintenance or slightly under and shoot for a little recomp instead of an all out cut week. Comments?

Sounds good to me. I guess it all depends on how ya feel. If you think the fat gains are too much then I'd cut, but if you really wanna see how much weight you can put on with the suppliments then don't cut. The thing is, I wonder how much the supps will do while you eat at maintenance.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.12.jpg

Weight: 156.2 lbs (+2.0 lbs since start)

Today's Diet
On target for 3700 kcal as planned.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min Warm up run, 0.8 miles

30 decline situps
50 decline crunches
20 pushups

Leg Press
580x8
580x8 (PR)

Standing Machine Calf Raises
280x8
280x8

SLDL
205x8
205x8
(could go slighly higher)

Barbell Shrugs
285x8
285x8

Dips
30x8
(could go at least 10 lbs higher)

Incline DB Press
60x8

Bent Rows
145x8
145x8
(could go higher)

Seated Dumbbell Press
47.5x8
47.5x8 (PR)

Hammer Curl
50x4

Dumbbell Curl
50x1
47.5x3

Barbell Preacher Curls
60x8

Tricep Pushdown
75x8
(could go higher)

Rope Crunch
80x15
80x15
80x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Strength was up. I hit some PRs and many of the lifts could be a bit higher.

Stamina / Endurance
[*****]
About average. Heart rate was up a bit but that's from increasing the weights and pushing hard.

Energy / Focus
[*****]
Both were good. Despite the increased heart rate I decreased rest time between some of the exercises.

Pumps / Vascularity
[*****]
Muscles are still feeling full and pumped 24/7. PA does a GREAT job here! Vascularity on my right bicep is still improving. The veins that showed up last week are now starting to pop.

Recovery
[*****]
No DOMs.

Other Observations / Comments
Great workout! Hit some PRs and everything felt excellent.

I'm noticing a significant visible increase in muscle size for bis, pecs, delts, and lats. PA has fully kicked in this week. Muscles are feeling much fuller and harder than before PA.

So far the only side I've noticed is increased body acne. A lot of it just showed up on my chest and upper back. I showered with my salisylic acid based face wash and scrubbed with an exfoliation cloth so hopefully it will go away.

I'll be posting a 2 week review of PA this weekend.

[svcatch2]

http://www.thedanexperiment.com/logs/img/pajwh.11.jpg

Weight: 156.2 lbs (+2.0 lbs since start)

Off Day

I'm going around to all the local supplement stores to see if they're hiring managers. Wish me luck :D

Today's Diet
I decided to drop my caloric intake down by 200 kcal per day. I'm now at 3300 kcal on off days, 3700 kcal workout days.

I'm still up in the air on what I'll be eating next week. Originally I was going to cut every 5th week to keep fat in check. I don't want to negatively impact my gains from PA. I may eat at maintenance or slightly under and shoot for a little recomp instead of an all out cut week. Comments?

Dan Jus was reading the journal and noticed that you dont like gaining fat ... me either haha so i switched things up and im gaining LBM without any fat gains right now...... just all depends on what ure goals are brother!!!!

[DriverDan]

Oooohhh, I forgot to mention my plan for next week. Instead of doing a hardcore cut I've decided to eat just slightly below maintenance. I'll be eating 2500 kcal on off days and 3000 kcal on workout days. I'm hoping for some recomp. From the way things have been going with PA a little fat loss with some muscle gain should happen :)


Dan Jus was reading the journal and noticed that you dont like gaining fat ... me either haha so i switched things up and im gaining LBM without any fat gains right now...... just all depends on what ure goals are brother!!!!
I started my diet on the high end and have been slowly pulling it back. There's really no point in putting on a bunch of fat, it doesn't help muscle gain especially at the rate I was gaining it :eek:

[svcatch2]

Oooohhh, I forgot to mention my plan for next week. Instead of doing a hardcore cut I've decided to eat just slightly below maintenance. I'll be eating 2500 kcal on off days and 3000 kcal on workout days. I'm hoping for some recomp. From the way things have been going with PA a little fat loss with some muscle gain should happen :)


I started my diet on the high end and have been slowly pulling it back. There's really no point in putting on a bunch of fat, it doesn't help muscle gain especially at the rate I was gaining it :eek:

Dan I have some suggestions for a recomp which is what is working for me right now.... let me know what ure macros look like and stuff

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.13.jpg

Weight: 156.2 lbs (+2.0 lbs since start)

Same weight for 3 days now.

Today starts 9 days of recomp / cutting. Off days will be around 2500 kcal, workout days will be 3000 kcal. This Saturday and next Saturday will be lower, around 2000 kcal and will include 20 min of HIIT.

Today's Diet
2510 kcal
Fat: 58g (22%)
Carbs: 300g (42%)
Fiber: 49g
Protein: 217g (36%)

The macros worked out to my targets. Fats could have been slightly lower and protein slightly higher but close enough.

[DriverDan]

Dan I have some suggestions for a recomp which is what is working for me right now.... let me know what ure macros look like and stuff
I'm trying to get at least 1.25g protein per pound and 50-55g of fat per day. The rest of the calories are from carbs. I try to get a casein protein source in as many meals as possible.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.14.jpg

Weight: 154.2 lbs (same as since start)

Weight dropped down 2 lbs overnight, mostly water. I took 100mg caffeine yesterday afternoon and I was pissing like crazy. Normally it doesn't do that to me but for some reason it did yesterday. I'm increasing water intake today.

I just got back from the gym. I did 20 min on the arc trainer for an indicated 340 kcal burned (so probably more like 300 kcal). I pushed a little harder than normal and my heart rate was a lot higher. Normally I don't break 160 bpm, today I was in the 168-170 range most of the time. I didn't drop below 160 until cooldown.

Today's Diet
Will be in the 1800-2000 kcal range. Macros should look something like this:

Fat: 50g
Carbs: 138g (excluding fiber)
Protein: 200g

I'll update later on how it went.

[DriverDan]

2 week review will be posted tomorrow. I was going to post it today but I decided to wait for this week's measurements.

[DriverDan]

I put the rest of today's meals into FitDay. It came out just where I wanted it.

1841 kcal
Fat: 50g
Carbs: 154g
Fiber: 24g
Protein: 198g

Lots of low fat Cabot cheddar cheese today. The stuff tastes and melts just like regular cheese but has only 2.5g of fat per 1oz serving. Best low fat cheese I've ever had.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.15.jpg

Weight: 152.8 lbs (-1.4 lbs since start)

BodySpace stats updated. They're a bit misleading though. Details to be discussed in the 2 week review.

I must have been holding a lot of water. Pretty large drop in weight over 2 days.

Normally I'd be at the gym right now. I forgot to put my clothing and towels in the dryer when I woke up :( I'll be going this afternoon instead.

Today's Diet
Today will be around 3000 kcal.

2 week review coming shortly!

[DriverDan]

2 Week Review Of Pro-Anabol

Positive Effects
After 6-7 days my muscles were much fuller and harder. Almost like a 24/7 pump. VERY nice effect. Not from shedding water either, PA seems to have no effect on that.
Strength is increasing rapidly.
Hypertrophy is good to very good. Delts have just exploded. Unflexed my arms are the same but flexed they're MUCH larger. Lats have gotten wider.
Increased mind-muscle connection. I have a much better connection to my lats that started around day 6-7 (same time as fullness). I can feel them much better than before.
Increased vasularity. Veins on my right bicep are popping that weren't even showing up before.
Minor increase in libido.

Side Effects
Significant increase in body acne on shoulders, upper back, and chest.
Minor increase in face acne.
If taken close to bed it makes falling asleep difficult.

Measurement Increases
(unchanged measurements left out)
Chest (flexed): +0.25"
Shoulders: +0.75"
Neck: +0.375"
L Bicep (flexed): +0.25"
R Bicep (flexed): +0.125" (possible mismeasurement on first day, seems like a bigger increase to me)
Forearms: +0.25"
Thighs: +0.25"
Calves: +0.125"

I'm very happy with PA so far. Not only does it work well for a bulk but with the increase in fullness and vascularity I think it would be a GREAT for contest prep. I can't wait to see how the next 2 weeks go :D

[Beejis60]

Nice review homie!! I'm getting the same effects, especially the lat deal, but no acne whatsoever and the stuff taken right before bed doesn't bother me...

[lionelxxl]

Great review/results Dan! Keep at it. I think certain parts look bigger YET don't seem to measure much bigger cos you've put on a little size and loss fat in the part maybe.. ;)

[DriverDan]

Sorry guys, didn't have time to update with my workout yet. I'll be posting it tomorrow morning. Time to go to bed.

Today was the first day of JW though :)

[kappaz]

Great log so far!!

[Beejis60]

Sorry guys, didn't have time to update with my workout yet. I'll be posting it tomorrow morning. Time to go to bed.

Today was the first day of JW though :)

Psh, wake your ass back up!!! I haven't even been awake for nine hours!

[SFriday425]

2 Week Review Of Pro-Anabol....

Holy shyte! Sounds like things are going pretty well so far.

[DriverDan]

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

Squats
225x6
225x6

Standing Machine Calf Raise
300x6
300x6

Lying Leg Curl
150x2
140x3

Leg Extensions
140x6

Flat Bench
155x6
155x6

Chins
BW x 6 (wide)
BW x 6 (narrow)

Barbell Shrugs
315x6
315x6

Seated BB Press (behind neck)
105x6
105x6

EZ Bar Curl
90x6
90x6

Lying Tricep Extensions
80x6

Decline Situps
x30

Steep Decline Crunches
x50

Standing Rope Crunch
50x25

Ab Crunch Machine
115x15
105x15
95x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Strength was up again.

Stamina / Endurance
[*****]
About average.

Energy / Focus
[*****]
Average.

Pumps / Vascularity
[*****]
Still feeling solid from PA.

Recovery
[*****]
No DOMs.

Other Observations / Comments
I ate lunch with friends which took much longer than expected. I didn't get to the gym until around 5:00PM. At least it was dead since it was a Sunday.

(this was day 15's workout)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.16.jpg

Weight: 153.4 lbs (-0.8 lbs since start)

Off Day

Worked on one of my personal websites all day. Learned quite a few new things in Photoshop. I got the basic design done but none of the content. Let me know what you think! (http://www.driverdan.com)

I took a 45 min walk along the Erie canal this afternoon. It's 2 min from my house and an excellent place to walk, bike, or rollerblade.

Today's Diet
Will come out right on target, around 2500 kcal.

[lionelxxl]

Worked on one of my personal websites all day. Learned quite a few new things in Photoshop. I got the basic design done but none of the content. Let me know what you think! (http://www.driverdan.com)

Nice site bro (though we only see the first page.. :D)! What kinda webpage are you intending it to be? For your company or something?

[SSW]

What kinda webpage are you intending it to be? For your company or something?
\/ \/ \/ \/:D



Worked on one of my personal websites all day.

Sorry I couldn't help myself. Page looks cool Dan.

[DriverDan]

It's just going to be a bio/photo/resume type site. A bit about my background, what I want to do, etc.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.17.jpg

Weight: 153.2 lbs (-1 lb since start)

Today's Diet
Right on target, 3000 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7:30 warm up run, 0.83 miles

Leg Press
600x6
600x6

Standing Machine Calf Raises
305x6
305x6

SLDL
245x6
255x6

Barbell Shrugs
315x6
315x6

Dips
Couldn't do them, weight belt was missing :mad: Did 2 sets of incline DBs instead.

Incline DB Press
65x6
65x6

Bent Rows
165x6
165x6

Seated Dumbbell Press
50x6
50x6

Dumbbell Curl
50x6 (poor form)

Barbell Preacher Curls
65x6

Tricep Kickbacks
45x6 (poor form)

Decline Situps
x30

Steep Decline Crunches
x50

Rope Crunch
80x15
80x15
80x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
No noticable increase.

Stamina / Endurance
[*****]
Stamina was a bit above average. Probably due to fewer reps.

Energy / Focus
[*****]
Average. I had to try hard to focus because there were 2 hot chicks doing some sort of ball humping exercise.

Pumps / Vascularity
[*****]
Still feeling solid from PA.

Recovery
[*****]
Little bit of soreness in my hams and traps. Didn't interfere with anything though.

Other Observations / Comments
Today is day 3 of JW.

Pretty poor form on DB curls and kickbacks. I may do rope curls to try to improve my form. I'm also going to try close reverse grip bench next time for tris.

Had a nice short thunderstorm earlier today. The temp dropped 14 degrees in about 10 minutes. It was nice to cool off.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.18.jpg

Weight: 154.8 lbs (+0.6 lb since start)

Off Day

Wow, I feel awesome today! It's great to be lifting heavy again. I have some soreness in my traps, upper back, delts, and glutes. Muscle fullness is ridiculous! I think my upper back is the hardest it has ever been. Biceps are so full and hard that it hurts a little to flex.

A week and a half left to this bottle of PA. I'm watching the double dose logs closely. I may have to try that as part of my contest prep next year.

Today's Diet
Will be 2500 kcal as planned.

[icon0561]

[center][img]

[b]Dumbbell Curl
50x6 (poor form)

Barbell Preacher Curls
65x6

Tricep Kickbacks
45x6 (poor form)

Dan, nice log, very curious to see how JW will affect it.

Was the poor form on purpose EX:Cheater curls?

[DriverDan]

Not intentionally, just too much body movement. Even when they are poor cheaters like those I still make sure to do perfect eccentric movements.

Today's update to be posted in a few hours. I'm feeling GREAT today, excellent pumps. Details to follow.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.19.jpg

Weight: 154.2 lbs (same as start)

Today's Diet
Decided to drop it down a lot this afternoon. Had my normal large breakfast, PWO shake, and 3rd meal. After that I cut all of my meals down to around 200 kcal, mostly protein. Total for the day comes around 2100 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7:30 warm up run, 0.83 miles

30 decline situps
20 pushups
40 decline crunches

Squats
235x6
235x6

Standing Machine Calf Raise
310x6
310x6

Lying Leg Curl
140x6

Leg Extensions
145x6

Flat Bench
160x6
160x6 (PR)

Pull-ups
BW x 6 (wide)
BW x 6 (narrow)
(weight belt still missing, grrrr)

Barbell Shrugs
315x6
315x6

Seated BB Press (behind neck)
110x6
110x6

EZ Bar Curl
90x6
90x6
(form a bit better than last time)

Lying Tricep Extensions
80x6
(form improved)

Steep Decline Crunches
x50

Ab Crunch Machine
110x15
110x15
100x15

Post-workout Nutrition / Supplementation
40g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[*****]
Improved. Squats felt great.

Stamina / Endurance
[*****]
Average

Energy / Focus
[*****]
Average

Pumps / Vascularity
[*****]
Wow! After my warm up run my legs were feeling pumped and rock hard, it was pretty crazy. 6 pull-ups was enough to give me some really nice lat pumps. Chest was full and pumped. Very good all around!

Recovery
[*****]
Recovery is down. Still had some soreness in traps, upper back, and biceps. Nothing that interfered with the workout.

Other Observations / Comments
Really good workout today. My MMC was much improved today. During squats I was feeling my quads a lot more than normal. By the end of the workout I could feel most of my muscles better than ever. During the eccentric movement on curls my biceps felt awesome, hard to describe.

I don't know if it's PA just getting better and better or JW kicking in but I'm loving it :)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.20.jpg

Weight: 153.4 lbs (-0.8 lbs since start)

Off Day

Finally listed my remaining DVD collection for sale on eBay here (http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&rd=1&item=330138369126). Everyone should bid it up so I'll have money for my first PH cycle later this year ;)

Some slight soreness in my traps and upper back. It's just the right amount to feel great :)

I'll be taking a 1 hour walk later this evening.

Today's Diet
Will come in around 2100 kcal with 200+ g protein. Tomorrow will also be around 2100 kcal and then Sunday will be back to 3500 kcal on workout days and 3000 kcal on off days.

[Beejis60]

Finally listed my remaining DVD collection for sale on eBay here (http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&rd=1&item=330138369126). Everyone should bid it up so I'll have money for my first PH cycle later this year ;)

2fast2furious? mother.of.god.u.are.gay.
EDIT: Placed a bid but someone already placed before me. Plus I prefer to not pay for movies if you know what I mean....

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.21.jpg

Weight: 152.4 lbs (-1.8 lbs since start)

Off Day

I did a lot of stuff around the house today, cleaning and such. Ended up doing no cardio.

Today's Diet
Around 2500 kcal. My roommate made up some excellent venison burgers so not sure of the exact totals.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.22.jpg

Weight: 152.4 lbs (-1.8 lbs since start)

Feeling the infamous JW lethargy. Too much stuff to get done to give in :)

Workout coming in a few hours.

Today's Diet
Will be back at 3500 kcal.

[DriverDan]

2fast2furious? mother.of.god.u.are.gay.
EDIT: Placed a bid but someone already placed before me. Plus I prefer to not pay for movies if you know what I mean....
No one said I like all the movies I own, just that I own them. Not for much longer though.

[Mickfootie]

Looking good Dan. I've ordered the Full EVO stack to run at a later date so it's nice to know what the individual products do to you, like the JW for you gives similar effects as it does to most. So this is something i will be looking out for too. :)

[svcatch2]

yo dan any chance we might get to see what ure lookin like lately???//

[DriverDan]

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Leg Press
620x6
620x6

Standing Machine Calf Raises
315x6
315x6

Barbell Shrugs
320x6
320x6

Seated Dumbbell Press
52.5x6
52.5x6

SLDL
265x6
265x6

Incline DB Press
65x6
65x6

Bent Rows
175x6
175x6

Cable Curl
52.5x6

Barbell Preacher Curls
70x6

Close Grip Bench
95x9
115x6

Rope Crunch
70x25 (standing)
80x15
80x15

Post-workout Nutrition / Supplementation
40g WMS
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[***--]
Up a little.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average considering how I ate (see below).

Pumps / Vascularity
[****-]
Arms felt awesome at the end. Cable curls were much better for me than DB curls. Less strain on the wrist, near perfect form.

Recovery
[***--]
No DOMS.

Other Observations / Comments
I tried something a little different today. In a thread on DA dinoiii suggested eating no sooner than 2 hours before working out. Normally I eat about an hour beforehand. In the past I've felt dizzy, hungry, and weak when waiting that long. I haven't done it in a while so I wanted to see how it would be. Everything started out fine. By half way through I was feeling weak and uneasy, a bit like being hypo. I still pushed through it though. After 2 or 3 sets I was feeling normal again. Just for kicks I checked my blood sugar when I got home, it was 82 mg/dL (normal). I'll stick with eating 1 hour before from now on.

I changed my ratings slightly so those who have colors turned off can see it properly.

[DriverDan]

Looking good Dan. I've ordered the Full EVO stack to run at a later date so it's nice to know what the individual products do to you, like the JW for you gives similar effects as it does to most. So this is something i will be looking out for too. :)
I'll probably be running PA again during my contest prep next year, possibly once before then too.

I may run the whole EVO stack too, not sure yet. I haven't really looked into it.


yo dan any chance we might get to see what ure lookin like lately???//
I have 10 days left to Pro-Anabol so I was planning on taking photos and measurements then.

I didn't remember to take measurements today until after I ate so I just didn't do it.

[Beejis60]

Barbell Shrugs
320x6
320x6

:eek: Damn son, those are some sick BB shrugs! I hate doing bb shrugs because of the rubbing :mad:

[dinoiii]

In a thread on DA dinoiii suggested eating no sooner than 2 hours before working out. Normally I eat about an hour beforehand. In the past I've felt dizzy, hungry, and weak when waiting that long. I haven't done it in a while so I wanted to see how it would be. Everything started out fine. By half way through I was feeling weak and uneasy, a bit like being hypo. I still pushed through it though. After 2 or 3 sets I was feeling normal again. Just for kicks I checked my blood sugar when I got home, it was 82 mg/dL (normal). I'll stick with eating 1 hour before from now on.

Pretty log! ;)

In either scenario, your "pre-workout" macro tallies will be highly suggestive of how you progress through such a routine. While suggesting the potential essence of hypoglycemia, you would up with a normal finger-stick. That's also one hell of a routine, volume-wise, you put either protocol in front of.

Overall, I would say macros and the like should be played with a bit more. Applying the alteration in food ingestion to the same routine accustomed to another protocol would likely yield the perceived effects you noted.

What did pre-workout nutrition look like exactly?

Afterall, you did wind up euglycemic as an end-result (I assume by reading the log that this banana, WMS, protein concoction was done prior to the finger-stick, correct?

D_

[pu12en12g]

:eek: Damn son, those are some sick BB shrugs! I hate doing bb shrugs because of the rubbing :mad:

Smith ?

[Beejis60]

Smith ?

One of these days, but I prefer my dumbbell shrugs over barbell even on el smith-machino.

[DriverDan]

:eek: Damn son, those are some sick BB shrugs! I hate doing bb shrugs because of the rubbing :mad:
Traps have always been one of my strongest parts. I'm not very happy with how high I'm lifting these right now though, that's why I haven't been increasing weight.

I don't do DB shrugs because I use straps and it's more of a PITA to wrap DBs.


Pretty log! ;)

In either scenario, your "pre-workout" macro tallies will be highly suggestive of how you progress through such a routine. While suggesting the potential essence of hypoglycemia, you would up with a normal finger-stick. That's also one hell of a routine, volume-wise, you put either protocol in front of.

Overall, I would say macros and the like should be played with a bit more. Applying the alteration in food ingestion to the same routine accustomed to another protocol would likely yield the perceived effects you noted.

What did pre-workout nutrition look like exactly?
My breakfast is always my largest meal of the day. On that day I had oats, milk protein isolate, skim milk, flaxseed meal, peanut butter, cinnamon, and an apple. Total came around 600 kcal, macros something around 20/50/30.


Afterall, you did wind up euglycemic as an end-result (I assume by reading the log that this banana, WMS, protein concoction was done prior to the finger-stick, correct?
Actually I tested as soon as I got back from the gym BEFORE the shake. I didn't check again after.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.23.jpg

Weight: 155.8 lbs (+1.6 lbs since start)

Off Day

Weight up quite a bit, mostly from water. I decided to eat big last night. Ate a whole chicken (minus the skin), some granola, sesame sticks, plus some other stuff :)

So far the JW lethargy hasn't been that bad. I didn't wake up to piss last night which is extremely unusual (the water retention probably helped there). When I woke up this morning I was feeling pretty sluggish until I ate breakfast. Since then I've been fine.

Today's Diet
Aiming for 3000 kcal but being flexible. May be a little higher.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.24.jpg

Weight: 158.4 lbs (+4.2 lbs since start)

Weight shot up a lot today. I ate some junk food last night, the last for a long time.

Today's Diet
Will be 3300 kcal. From now on I'll be eating 3300 kcal on workout days and 2900 kcal on off days.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up jog

20 decline situps
30 decline crunches

Squats
245x6
245x6

Rotary Calf
180x7
190x6
(can do more, first time doing it in a while)

Lying Leg Curl
145x3
140x3

Leg Extensions
150x6

Flat Bench
165x6
165x6 (PR)

Pull-ups
BW x 6 (wide)
BW x 7 (narrow)
(weight belt still missing, grrrr)

Hammer Strength Shrugs (standing)
135x6
135x6
(first time doing these, could do more weight)

Seated BB Press (behind neck)
115x6
115x6 (PR)

EZ Bar Cable Curl
90x6
100x6

Cable Pushdowns (Rope)
80x6

Ab Crunch Machine
drop sets
115x10
110x15
105x15
100x15
95x15

Post-workout Nutrition / Supplementation
40g dextrose
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[****-]
Continues to improve. Hit some PRs today.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[****-]
I continue to be amazed at how easily I get pumped now. One heavy set of 6 is all it takes. Lats and upper back are feeling awesome as I type this, pumped, hard, and tight!

Recovery
[***--]
Some minor DOMS, not noticeable once I started lifting.

Other Observations / Comments
Good workout. I'm using a bit too much back in my squats but they're improving. I'm focusing hard on keeping as straight as possible but it isn't working well.

EZ Cable curls were awesome. MUCH easier to keep proper form than regular BB curls. I'll probably be sticking with them for a while.

I switched a few other exercises as well. I did rotary calves instead of standing raises because I maxed the standing machine out. I wanted to try the Hammer Strength shrugs to see how different they would be. I like them a lot. I don't need to use straps on them because it keeps hands facing in. I'm a bit short for it though, next time I'll have to find the block of wood.

I decided to switch up WMS for dextrose. I started using WMS around the same time as PA and want to see if it made any difference vs PA's effects. I'll be sticking with dextrose through next week.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.25.jpg

Weight: 156.6 lbs (+2.4 lbs since start)

Off Day

I was eating too much before. I'm not happy with how much fat I've gained. By cutting back my diet to just over maintenance I hope to eliminate further fat gains. After I'm done with JW I'll be cutting for a few weeks.

This afternoon I decided to kill two birds with one stone. I went for a 20 min shirtless jog with tanning lotion on. When I got back I sweat was pouring off me so I don't know how much of the lotion actually stayed on but I did tan a little. It's so damned hot out, I wish I had AC :(

Today's Diet
Today will come around 2900 kcal.

[lionelxxl]

besides the fat accumulation though.. :(

But really nice to see the strength increases and JW kicking in! I'm still waiting for mine.. lol

[DriverDan]

Few other observations I forgot to mention. Last night I went to bed at my normal time but woke up 30 min later than normal. I was wide awake though, no lethargy upon waking. Feeling a bit now. An hour or two ago I was almost falling asleep at my computer.

When I was jogging I almost got a pump in my triceps just from the arm movement :eek: Makes me wonder what PA would be like with an NO product.

besides the fat accumulation though.. :(

But really nice to see the strength increases and JW kicking in! I'm still waiting for mine.. lol
Thanks! The fat is my fault, I was just eating too much. Not a huge deal, I just don't like seeing any jiggle on my body.

[svcatch2]

Few other observations I forgot to mention. Last night I went to bed at my normal time but woke up 30 min later than normal. I was wide awake though, no lethargy upon waking. Feeling a bit now. An hour or two ago I was almost falling asleep at my computer.

When I was jogging I almost got a pump in my triceps just from the arm movement :eek: Makes me wonder what PA would be like with an NO product.

Thanks! The fat is my fault, I was just eating too much. Not a huge deal, I just don't like seeing any jiggle on my body.



-Your alright Dan jus make your adjustments and get back to where you want to be , its all good!!!!!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.26.jpg

Weight: 157.0 lbs (+2.8 lbs since start)

Last night I forgot to take JW until right before bed. I fell asleep right away but slept very lightly. I guess that's good though because rain woke me up at 2AM and my car windows were down. Ended up tossing and turning a bit later on in the night. I don't know if JW is to blame. I'll try taking it right before bed some other night. No lethargy upon waking in the morning.

Today's Diet
Today will be around 3200 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run

30 decline situps
20 pushups
50 decline crunches

Leg Press
630x6
630x6 (PR)

Rotary Calf
205x6
205x6

Barbell Shrugs
320x6
320x6

Seated Dumbbell Press
52.5x6
52.5x6

SLDL
265x6
265x6
(Would have gone higher but back was a little sore. Will go up next time.)

Incline DB Press
70x5.5
70x5

Bent Rows
180x6
180x6 (PR)

Cable Curl
60x6

Barbell Preacher Curls
70x6

Close Grip Bench
115x7
125x6

Rope Crunch
85x15
85x15
80x15

Post-workout Nutrition / Supplementation
40g dextrose
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[****-]
Strength was up again. Hit more PRs today.

Stamina / Endurance
[****-]
Bit above average. Less rest needed.

Energy / Focus
[****-]
Both a little higher today.

Pumps / Vascularity
[***--]
Great just like they have been for the past week or 2.

Recovery
[**---]
Back was sore from squats on Tuesday. I knew I was bending too much despite trying not to.

Other Observations / Comments
Pretty good workout, above average. Leg presses can go higher again next time. I'm liking cable curls a LOT more than DB curls. No wrist pain at all. I think I'm going to start doing wrist curls to bring up their strength.

I have 2 weeks left to this cycle of HST. Full body workouts have been great for me but I want to switch it up. I've started planning my new workout. It will most likely be a 3 day on 1 off routine. I'll be hitting everything twice per week that way. Each day will be different exercises (eg leg day 1 will focus on quads, leg day 2 will focus on hams). I'll post more details when I come up with them :)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.27.jpg

Weight: 156.6 lbs (+2.4 lbs since start)

Off Day

Weight down slightly from yesterday. If weight drops again tomorrow I'll increase my off days to 3000 kcal and workout days to 3500 kcal.

No lethargy today :) Only a few days left on PA. Full review with measurements and pictures will follow!

Today's Diet
Will be ~2900 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.28.jpg

Weight: 156.4 lbs (+2.2 lbs since start)

Off Day

Weight down again :( I'm bumping calories up starting today. On a positive note it seems that my stomach fat may have decreased. I'll know for sure when I do measurements on Tuesday for my final PA review. I can't believe it has been 4 weeks already!

HST recommends eccentrics for the final 2 weeks but that's not doable for most exercises since I workout alone. Instead I'll be doing drop sets. I'm planning on doing one drop set per exercise consisting of 3-4 drops with minimal rest. I've never done them before so I'll see how that goes and take it from there.

Today's Diet
Going to a BBQ tonight. I adjusted the rest of my meals to leave 700 kcal available to hit 3000 kcal total for the day but I'll probably go a little over. No worries, need to makeup for the weight lost over the past few days.

[icon0561]

Great log thus far!
Im curious on what your thoughts are for PCT after JW?

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.29.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

Weight up from all the sodium in the junk I ate last night at the BBQ.

Today's Diet
Went to another BBQ today. I had a can of soda, the first in about a year. Overall today should be around the target of 3500 kcal.

Pre-workout Nutrition / Supplementation

T-45 min
~100mg caffeine

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

HOLY SWOLE BATMAN! DROP SETS ROCK!

5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Squats
245x6
225x6
205x6
185x6
(20-30 sec rest, legs could have done more reps on the lower sets but my back was hurting a little)

Rotary Calf
205x7
195x6
175x6
155x6
(10-15 sec rest, first real calf pumps ever)

Lying Leg Curl
145x5.75 (PR)
(didn't get the last one up high enough)

Leg Extensions
155x6 (PR)

Flat Bench
170x5.75 (didn't get the last one low enough) (PR)
155x5.75 (last 2 didn't go low enough)
145x6
135x6
(15-20 sec rest, arms crapped out before chest here)

Pull-ups & Chins
BW x 6 (wide pulls)
BW x 6 (narrow chins)
BW x 6 (narrow pulls)

Shrugs
315x6
285x6
255x6
225x8
(15-20 sec rest)

Seated BB Press (behind neck)
120x7 (PR)
105x6
95x6
85x6

EZ Cable Curl
100x8 (PR)
90x6
80x6
70x6
(5-10 sec rest)

Cable Pushdowns
90x6
70x6
(5-10 sec rest)

Ab Crunch Machine
110x15
100x15
90x15
90x15
(10-20 sec rest)

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

[size=+2]Strength
[*****]
Strength was way up for most exercises on the first set. Tons of PRs!

Stamina / Endurance
[****-]
Almost five stars, way above normal. The caffeine probably played a part here.

Energy / Focus
[****-]
Energy up. Caffeine helped here too but I was pretty pumped to be doing drop sets.

Pumps / Vascularity
[*****]
2 words: calf pumps. Whole body was pumped.

Recovery
[**---]
Lower back was sore and hurting a little. It got worse after squats but feels quite a bit better now.

Other Observations / Comments
Awesome workout, best in a long time! Drop sets were amazing. I was so pumped up by the end. My only complaint is that it took too long. It would be better if I was doing a split routine with less sets per workout.

[DriverDan]

Great log thus far!
Im curious on what your thoughts are for PCT after JW?
I'm in agreement with what fit posted in one of the JW threads, PCT may be necessary for mega dosing. I doubt it will be necessary for 3 caps. I'm getting blood tests at the end. If I can afford it I'll get T tested but I'm not sure if I'll have the money.

[fitnfirm]

drop sets KILL !!!!!! LOL :D

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.30.jpg

Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

Today's the final day of Pro-Anabol. Final measurements, pictures, and review will follow tomorrow. Don't despair though, I still have 6 weeks of JW left. The log must go on! :D

My calves have never been as sore as they are today. My traps and glutes are also sore but not that bad.

Today's Diet
Will be on target at 3000 kcal.

[DriverDan]

drop sets KILL !!!!!! LOL :D
I know but wow, what an amazing workout. We'll see how it goes tomorrow without the PA.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.31.jpg

Weight: 157.0 lbs (+2.8 lbs since start)

My calves were so sore this morning. I wasn't sure if I was going to be able to work them today. Once I warmed them up they were ok.

Today's Diet
Will be around 3500 kcal.

Pre-workout Nutrition / Supplementation

T-45 min
~100mg caffeine

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout (drop sets)

3 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Leg Press
630x6
590x6
540x6
490x6
(15-30 sec rest)

Rotary Calf
210x6
195x6
175x6
155x8
(10-20 sec rest)

Standing Hammer Strength Shrugs
(weight per side)
160x6
145x6
130x6
115x8
(10-15 sec rest)

Seated Dumbbell Press
52.5x8 (PR)
45x6
40x6
35x6
(15-25 sec rest)

Incline DB Press
70x6
55x6
47.5x7
42.5x8
(15-25 sec rest)

Bent Rows
175x6
155x6
135x8
115x8
(15-25 sec rest)

Deadlift
285x6
275x6
(Cut it short due to sore back, didn't want to risk injury. Legs could have done more weight.)

Cable Curl
65x6
60x6
55x6
50x6
(10-20 sec rest)

EZ Bar Cable Pushdowns
90x6
80x6
70x6
(10-15 sec rest)

Rope Crunch
85x15
75x15
65x20
(15-20 sec rest)

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[****-]
Strength increased in some body parts. Legs felt a little weak on the presses. Chest was stronger than last time.

Stamina / Endurance
[****-]
Very good. I had no trouble pushing through the sets. Again, I'm sure the caffeine helped here. I'll be doing my next workout without it.

Energy / Focus
[****-]
Same as stamina, a bit above average.

Pumps / Vascularity
[***--]
I think I'm already losing PA's pump and fullness :( Everything felt good, just not as full and pumped as last workout.

Recovery
[**---]
As mentioned above calves were very sore. I did have some other soreness but it was minor.

Other Observations / Comments
Overall a pretty good workout. Not as good as the last one though. PA is already wearing off :(

Final Pro-Anabol review should be coming tonight!

I already have my measurements and pics taken. I'm really impressed with some of the measurements!

[SSW]

Log looks good. Looking forward to your review.

[DriverDan]

Log looks good. Looking forward to your review.
Thanks, working on it right now.

[DriverDan]

**** Pro-Anabol review with measurements and pics (http://forum.bodybuilding.com/showthread.php?p=56818611)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.32.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Weight keeps bouncing all over the place. I may eat the same all next week to reestablish a base level.

Soreness isn't as bad as I expected today. Calves are much better. Back is still a bit sore and tight though.

Today's Diet
Comes out to ~3030 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.33.jpg

Weight: 158.6 lbs (+4.4 lbs since start)

Up to a few days ago I was eating 7 meals per day. Earlier this week I decided to switch to 6 meals to save time and effort. I've found that 6 meals works fine for off days but not so well for workout days. Since my PWO shake has doesn't have as many calories as a normal meal I'd have to compensate by making the rest of my meals much larger. It works better to have 7 meals. So from now on 6 meals on off days, 7 meals on workout days.

Today's Diet
Should be 3500 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout (drop sets)

5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Squats
255x6
235x6
215x6
(20-30 sec rest. Decided to do only 3 sets since back was sore.)

Rotary Calf
215x6
195x6
175x8
160x8
(10-15 sec rest)

Lying Leg Curl
145x5.9
(So close to getting the last one all the way up.)

Leg Extensions
160x6 (PR)

Flat Bench
170x5.9 (didn't get the last one low enough, close though)
155x6
145x6
135x6
(15-20 sec rest, triceps were the limit today)

Pull-ups & Chins
BW x 6 (wide pulls)
BW x 6 (narrow chins)
BW x 6 (narrow pulls)

Shrugs
320x6
285x6
255x8
225x8
(15-20 sec rest)

Seated BB Press (behind neck)
125x7 (PR)
115x6
105x6
95x6

EZ Cable Curl
110x7 (PR)
100x6
90x6
80x6
(5-15 sec rest)

Lying Tricep Extensions
80x6

Ab Crunch Machine
115x15
110x15
100x15
90x15
(10-20 sec rest)

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[***--]
I hit some PRs but didn't really feel stronger.

Stamina / Endurance
[****-]
Surprisingly good considering I didn't take any caffeine. Almost as good as last workout.

Energy / Focus
[***--]
About average.

Pumps / Vascularity
[***--]
Fullness was pretty good but pumps weren't. Chest and delts were pumped, rest of my body really wasn't.

Recovery
[***--]
Very little DOMS. A little in my calves and back.

Other Observations / Comments
Lower back was feeling pretty weak and sore so I only did 3 sets of squats. Otherwise felt pretty good.

I went to put on one of my button up silk shirts and realized it's too small across the chest! Most of my clothing is getting a little tight on me, I really need a new wardrobe :)

[smallguyjoe]

http://www.thedanexperiment.com/logs/img/pajwh.33.jpg

Weight: 158.6 lbs (+4.4 lbs since start)

Up to a few days ago I was eating 7 meals per day. Earlier this week I decided to switch to 6 meals to save time and effort. I've found that 6 meals works fine for off days but not so well for workout days. Since my PWO shake has doesn't have as many calories as a normal meal I'd have to compensate by making the rest of my meals much larger. It works better to have 7 meals. So from now on 6 meals on off days, 7 meals on workout days.

Today's Diet
Should be 3500 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout (drop sets)

5 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Squats
255x6
235x6
215x6
(20-30 sec rest. Decided to do only 3 sets since back was sore.)

Rotary Calf
215x6
195x6
175x8
160x8
(10-15 sec rest)

Lying Leg Curl
145x5.9
(So close to getting the last one all the way up.)

Leg Extensions
160x6 (PR)

Flat Bench
170x5.9 (didn't get the last one low enough, close though)
155x6
145x6
135x6
(15-20 sec rest, triceps were the limit today)

Pull-ups & Chins
BW x 6 (wide pulls)
BW x 6 (narrow chins)
BW x 6 (narrow pulls)

Shrugs
320x6
285x6
255x8
225x8
(15-20 sec rest)

Seated BB Press (behind neck)
125x7 (PR)
115x6
105x6
95x6

EZ Cable Curl
110x7 (PR)
100x6
90x6
80x6
(5-15 sec rest)

Lying Tricep Extensions
80x6

Ab Crunch Machine
115x15
110x15
100x15
90x15
(10-20 sec rest)

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Strength
[***--]
I hit some PRs but didn't really feel stronger.

Stamina / Endurance
[****-]
Surprisingly good considering I didn't take any caffeine. Almost as good as last workout.

Energy / Focus
[***--]
About average.

Pumps / Vascularity
[***--]
Fullness was pretty good but pumps weren't. Chest and delts were pumped, rest of my body really wasn't.

Recovery
[***--]
Very little DOMS. A little in my calves and back.

Other Observations / Comments
Lower back was feeling pretty weak and sore so I only did 3 sets of squats. Otherwise felt pretty good.

I went to put on one of my button up silk shirts and realized it's too small across the chest! Most of my clothing is getting a little tight on me, I really need a new wardrobe :)

Hey, about the 6 meals on off days, etc. that's exactly what I do. Sunday's my only off day, but that's what I do.

That's funny about the wardrobe :) I have had a similar problem over the last few months. It kinda sucks though. It's great that I'm making progress in size and all, but my fricken clothes that don't fit anymore weren't cheap :( And I don't exactly have the $ to go buyin a whole new wardrobe!

[DriverDan]

That's funny about the wardrobe :) I have had a similar problem over the last few months. It kinda sucks though. It's great that I'm making progress in size and all, but my fricken clothes that don't fit anymore weren't cheap :( And I don't exactly have the $ to go buyin a whole new wardrobe!
That's my problem too. I don't have any money to buy new clothes and I really need to toss everything I have and start over.

One thing that pisses me off is that I bought a brand new suit a little over 6 months ago and now it's small. Hopefully it can still be altered.

[smallguyjoe]

That's my problem too. I don't have any money to buy new clothes and I really need to toss everything I have and start over.

One thing that pisses me off is that I bought a brand new suit a little over 6 months ago and now it's small. Hopefully it can still be altered.

Yeah, it sucks!

That really sucks about the suit - they definitely aren't cheap!!!!!!!!!!!!!!!!!!!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.34.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

For some reason I felt really good today. Very upbeat and a little aggressive in a good way. I found another shirt that doesn't fit me. My wardrobe keeps getting smaller.

Feeling some slight pain in my knees when standing up. Very minor but unusual for me. I never have joint pain.

One more week of drop sets then switching to the new routine. It's going to be 3 on, 1 off. I'm going to plan it out tonight and tomorrow.

Today's Diet
FitDay says 3005 kcal.

[Beejis60]

Today's Diet
FitDay says 3005 kcal.

3000 cals = Fun for me....
So what phase of this bulk are you on currently?

[DriverDan]

So what does Dan do for fun on a Friday night? Hang out with friends? Go to a bar?

Nope, I sit at my computer looking at competition photos of natural lightweights to see how I'll do next year. I've established I wouldn't place last at any of the ones I've looked at. If everything goes as planned I should do reasonably well at the NGA competition in March. Not first place but not near last either. Abs and traps should be fine, all I need to do is improve my chest, quads, bis, tris, lats, hams, glutes, calves, forearms, lower back, and delts :p


3000 cals = Fun for me....
So what phase of this bulk are you on currently?
The phase where I keep bulking :D

Tomorrow will be the end of week 3 on JW. I'm keeping calories just above maintenance since I don't want to gain more fat. I may push them up a little bit this week, we'll see how my weight is doing.

[Beejis60]

The phase where I keep bulking :D

Tomorrow will be the end of week 3 on JW. I'm keeping calories just above maintenance since I don't want to gain more fat. I may push them up a little bit this week, we'll see how my weight is doing.

Lol, bulking ftw! Good to hear about your competition-ing, you just need to kill your whole body; should be fun!
What does I do on a Friday night? I should be watching a band, but I took a nap instead; 9 hours at work + 3 hours sleep + court + teaching = TIRED BJ! Now I'm up for a few more hours :cool:

[DriverDan]

Lol, bulking ftw! Good to hear about your competition-ing, you just need to kill your whole body; should be fun!
What does I do on a Friday night? I should be watching a band, but I took a nap instead; 9 hours at work + 3 hours sleep + court + teaching = TIRED BJ! Now I'm up for a few more hours :cool:
I expect to have at least 15-20 more pounds of muscle by then so I should be in pretty good shape. My goal is to compete right at the top of the lightweight class, around 154 @ 4%.

I forgot to take my last JW cap earlier so I'm taking it now with my last meal. Last time I did that my sleep was very light so I be up for a few more hours too.

[Beejis60]

My goal is to compete right at the top of the lightweight class, around 154 @ 4%.

Pssshhh, fatass!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.35.jpg

Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

Weight has been steadily going up now. It hasn't bounced in a few days. I'm hoping this trend continues.

I slept well last night, JW had no impact. I felt slightly dehydrated when I woke up and had a very slight headache but it went away in minutes.

Going to a car show tomorrow with my Porsche 944. Hoping to sell it. Instead of doing cardio this afternoon I cleaned my car. Still have a bit more to do.

Today's Diet
FitDay says 3035 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.36.jpg

Weight: 157.8 lbs (+3.6 lbs since start)

More weight fluctuation. I don't think I had as much sodium as normal yesterday.

Today's Diet
Unknown but in the 3500 kcal range. I ate a gyro with fries for lunch at a greek restaurant.

Pre-workout Nutrition / Supplementation

T-60 min
1 cap Neogenix Velocity XT (stim)

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout (drop sets)

4 min warm up jog

30 decline situps
20 pushups
50 decline crunches

Leg Press
630x7 (PR)
490x10

Rotary Calf
220x6
180x10

BB Shrugs
325x7 (PR)
275x10

Seated Dumbbell Press
55x6 (PR)
45x6

SLDL
275x6
225x8

Dips
BW+90x3.5
BW+70x6

Bent Rows
185x6 (PR)
145x9

Cable Curl
70x6
55x8

Close Bench
135x8 (PR)

Rope Crunch
85x15
75x15
70x15

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate

Other Observations / Comments
Normally I put comments at the end but I feel I need them here. Today was strange. I normally workout in the morning. Due to the car show I went to I ended up going around 4:30 PM. I wasn't really feeling it when I left and thought it wasn't going to be a good workout. I had eaten a large meal a few hours before and a small one an hour before and just felt physically sluggish. As I started working out I began feeling a bit better. From the very first set of leg presses I felt a lot stronger today. I still didn't feel 100% there but I knew my muscles were into it. I hit a bunch of PRs and felt a lot stronger. Due to the number of changes today (large fat meal, evening workout, stim) I can't speculate at the cause of the sudden increase.

I also decided to decrease the total number of sets. Last week's 4 drop sets per exercise was making me spend too much time in the gym and pushed me to the brink of overtraining. This week I'm doing a single drop set about 30 sec after the first. The goal is to drop the weight more and max out with higher reps.

Strength
[*****]
Way up! Even though I hit PRs I felt I could have done more weight on most exercises.

Stamina / Endurance
[****-]
Little above average. Could be due to the stim.

Energy / Focus
[***--]
Going to call it average. Focus wasn't there for the first half but when I realized I was feeling very strong focus increased.

Pumps / Vascularity
[***--]
Biceps, hams, and glutes felt great. Rest didn't feel as hard and pumped as with PA.

Recovery
[***--]
Had some DOMS yesterday but not enough today to make note of it.

[Beejis60]

I ate a gyro with fries for lunch at a greek restaurant.

Mmmmm, I love me some gyros! Haven't had one in a REAL long time :eek:

[DriverDan]

Mmmmm, I love me some gyros! Haven't had one in a REAL long time :eek:
It wasn't real. I think I've had real gyros in the US once. I've only seen them in big cities.

[Beejis60]

It wasn't real. I think I've had real gyros in the US once. I've only seen them in big cities.

Umm, explain real?

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.37.jpg

Weight: 158.6 lbs (+4.4 lbs since start)

Off Day

Weight has been pretty sideways for a while now. I'm going to add 100 kcal per day starting tomorrow. Off days will be 3100 kcal, workout days 3600 kcal.

I'm trying to decide on my new workout. I've come up with two options. The first is a full body workout on Saturday (8-10 reps), Sundays and Fridays off, and split workout (6 reps) for the remaining 4 days. The other workout is a 3 day split (6 reps) with every 4th day off. I'm open to feedback on this.

Today's Diet
About 3000 kcal.

[DriverDan]

Umm, explain real?
It's not real if it's not shaved off a rotisserie like this one:

http://upload.wikimedia.org/wikipedia/en/4/40/Gyros_C5878.jpg

[smallguyjoe]

http://www.thedanexperiment.com/logs/img/pajwh.37.jpg

Weight: 158.6 lbs (+4.4 lbs since start)

Off Day

Weight has been pretty sideways for a while now. I'm going to add 100 kcal per day starting tomorrow. Off days will be 3100 kcal, workout days 3600 kcal.

I'm trying to decide on my new workout. I've come up with two options. The first is a full body workout on Saturday (8-10 reps), Sundays and Fridays off, and split workout (6 reps) for the remaining 4 days. The other workout is a 3 day split (6 reps) with every 4th day off. I'm open to feedback on this.

Today's Diet
About 3000 kcal.

The split w/ the full body workout on saturdays sounds cool. I thought about doin that before actually afetr I had done that UD 2.0.

I also like the idea of 3 on/ 1 off/ repeat. I've always wanted to try it, but I really would rather not lift on Sundays, so I've never done it.

I'll tell ya this though, Dan, the routine that I was just doin for the past 5 weeks for my cut was the same routine I did w/ my bulk before and I had the best gains I've ever had with it on my bulk and then I've actually had gains while cutting! Hit me up for the exact routine, or just check my journal.

[Beejis60]

It's not real if it's not shaved off a rotisserie like this one:

http://upload.wikimedia.org/wikipedia/en/4/40/Gyros_C5878.jpg

Ya, I've had numerous real ones here in the states. Very good IMO!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.38.jpg

Weight: 158.4 lbs (+4.2 lbs since start)

Today's Diet
First day with 100 kcal increase, will be about 3600 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout (drop sets)

5 min warm up jog

30 decline situps
50 decline crunches
20 pushups

Squats
255x6
185x10

Rotary Calf
225x6 (PR)
180x10

Lying Leg Curl
145x6

Leg Extensions
160x6

Flat Bench
170x6 (finally got the last rep all the way down! Up to 175 next time.)
135x9 (PR)

Pull-ups
BW+10 x 6 (wide)
BW+10 x 6 (narrow)
Weight belt is finally back, along with a new one.

Shrugs
325x8 (PR)
275x10 (PR)

Seated BB Press (behind neck)
125x8 (PR)
95x10

EZ Cable Curl
115x8 (PR)
95x8

Lying Tricep Extensions
90x6 (PR)

Ab Crunch Machine
115x15
100x15
90x15

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[*****]
Something is going on here ;) Strength was up a lot again, tons of PRs.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[***--]
Some upper body pumps and fullness but not like with Pro-Anabol :(

Recovery
[***--]
Little bit of DOMS in hams and delts but pretty minor.

Other Observations / Comments
Wow, strength was through the roof on some exercises. Everyone says JW comes on strong around the 3 week mark. I'm around 3.5 weeks so that could be the culprit. If this keeps up I'll reach my major lifting goals in no time.

[DriverDan]

The split w/ the full body workout on saturdays sounds cool. I thought about doin that before actually afetr I had done that UD 2.0.

I also like the idea of 3 on/ 1 off/ repeat. I've always wanted to try it, but I really would rather not lift on Sundays, so I've never done it.

I'll tell ya this though, Dan, the routine that I was just doin for the past 5 weeks for my cut was the same routine I did w/ my bulk before and I had the best gains I've ever had with it on my bulk and then I've actually had gains while cutting! Hit me up for the exact routine, or just check my journal.
I checked your routine out. Good to see it's working well for you. I did a full body weekly split for almost a year. I prefer full body workouts better but I start overtraining after 10 weeks or so. 3 on 1 off is like a compromise between the two :)

I put more thought into it last night and am 95% sure I'll be doing 3 on 1 off. I'll have 2 sets of exercises for each day, so it will be workout set A 3 days, day off, workout set B 3 days, day off, repeat.

For my next cut I may do the full body saturday with the 4 day split. I think it would work well with a TKD or CKD diet. The full body day would be a depletion workout for glycogen supercompensation.

[smallguyjoe]

I checked your routine out. Good to see it's working well for you. I did a full body weekly split for almost a year. I prefer full body workouts better but I start overtraining after 10 weeks or so. 3 on 1 off is like a compromise between the two :)

I put more thought into it last night and am 95% sure I'll be doing 3 on 1 off. I'll have 2 sets of exercises for each day, so it will be workout set A 3 days, day off, workout set B 3 days, day off, repeat.

For my next cut I may do the full body saturday with the 4 day split. I think it would work well with a TKD or CKD diet. The full body day would be a depletion workout for glycogen supercompensation.

Sweet :D

I think the 3 on 1 off will be good.

Yeah, the depletion type workout would be good for cutting.

Keep it up, homie :D

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.39.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Everything is going well. So far the only side I've noticed from JW is increased acne, which carried over from Pro-Anabol. No loss of libido, testicular shrinkage, or any of that.

I'm not 100% on this but I think I'm going to go for a personal trainer certification. Probably NSCA or NASM.

Today's Diet
About 3100 kcal, right where it should be.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.40.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

No change in weight. Looks like 3100 kcal on an off day is about right.

Today's workout was disappointing when it should have been excellent. I didn't have any clean towels this morning so I decided to workout in the afternoon. By the time I got to the gym I was pumped and felt like it was going to be a great workout. The first few exercises went great, I hit some PRs. Then disaster! I was doing shrugs and on my 5th rep I felt something pop about half way between my sternum and the bottom of my rips on on the right. I'm not sure what it was. It doesn't seem to be my abs as I can flex them without pain. It may be connective tissue. Anyway, I was going to leave the gym after that but it didn't hurt much. Instead I did some light machine work just to use all of my muscles. Pain has increased since then but still isn't bad. I'm glad it happened today since I now have 2 off days. Hopefully it will be better by Sunday.

Today's Diet
Decided to drop to 3500 kcal from 3600 kcal since my workout was short.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout (drop sets)

4 min warm up jog

I was so pumped to lift forgot to do warmup situps, crunches, and pushups. This probably contributed to my injury. I still did my normal 2-3 set warmups on the first 3 exercises, including shrugs.

Leg Press
650x7 (PR)
600x8

Donkey Calf
360x6
270x9

BB Shrugs
335x5 then POP (PR, would have hit 6)

From here I did light sets on machines, no where near maxing on most.

Seated Leg Curl
130x8

Seated Chest Press
90x8

Lat Raise Machine
90x8

Rear Pec Deck
5 plates x 10

Row Machine
90x12

Curl Machine (1 arm)
35x7 (left)
35x8 (right)
(Right is lagging so I did an extra rep)


Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[*****]
I felt like I could move mountains. Leg presses were the best ever. I think I could have kept going but didn't.

Stamina / Endurance
[****-]
A bit above average. Probably due to the strength increases and being pumped up about the workout.

Energy / Focus
[****-]
Focus was great. I was really concentrating on everything. A split second before I felt the pop I could tell something wasn't right but it was too quick to do anything.

Pumps / Vascularity
[****-]
Even pumps were feeling good. Legs were rock hard.

Recovery
[***--]
No DOMS.

Other Observations / Comments
I'm so disappointed that I got injured. It was going to be an amazing workout and I blew it :( Now I can't wait to see how my new routine will go. I haven't decided on the exact exercises yet, I'll post them today or tomorrow.

[lionelxxl]

Today's workout was disappointing when it should have been excellent. I didn't have any clean towels this morning so I decided to workout in the afternoon. By the time I got to the gym I was pumped and felt like it was going to be a great workout. The first few exercises went great, I hit some PRs. Then disaster! I was doing shrugs and on my 5th rep I felt something pop about half way between my sternum and the bottom of my rips on on the right. I'm not sure what it was. It doesn't seem to be my abs as I can flex them without pain. It may be connective tissue. Anyway, I was going to leave the gym after that but it didn't hurt much. Instead I did some light machine work just to use all of my muscles. Pain has increased since then but still isn't bad. I'm glad it happened today since I now have 2 off days. Hopefully it will be better by Sunday.

Dan, that sucks. Do let us know if it gets better bro. Train safe and can't wait to see you hitting it hard again. Don't worry!

[DriverDan]

Dan, that sucks. Do let us know if it gets better bro. Train safe and can't wait to see you hitting it hard again. Don't worry!
Thanks. I've been lucky, this is only my 2nd lifting injury. Last year I hurt my lower back doing smith squats. I rushed them and paid the price. I was out of the gym for a week and it took 2 weeks to fully heal. I'm really hoping this heals enough in 2 days so I can hit the weights hard on Sunday.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.41.jpg

http://www.driverdan.com/images/jeremy.jpg
Jeremy Thomas
1968-2007

Today's entry is dedicated to a friend of mine who passed away yesterday from a heart condition. Jeremy was a member of our local car forum. He was an outstanding person, always going out of his way to help others. His first child was born about two weeks ago and will now grow up without the superb father Jeremy would have been. That picture represents him perfectly, he always had a smile on his face. I'm not an emotional person but was on the brink of tears when I heard the news.

You will be dearly missed Jeremy, may you rest in peace.


Weight: 159.0 lbs (+4.8 lbs since start)

Off Day

Weight up slightly. Looks like my current caloric intake is right.

The injury is feeling a lot better. Still some pain but it's not bad. Should be good enough on Sunday to lift with care.

Today's Diet
Should be 3100 kcal.

[SSW]

Sorry to hear about your friend bro.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.42.jpg

Weight: 158.8 lbs (+4.6 lbs since start)

Off Day

Sorry for the delay in yesterday's post. Not a whole lot to report. Injury improved again. Spent a lot of time watching NASM study CDs. When I woke up I felt thirsty and a little dehydrated.

On Friday my diet was off a little. I had some really good lasagna at a restaurant and skipped meal 6. Total calories were on target though.

I finished developing my new workout. Since I am logging a product I didn't want to make any radical changes. I kept most of the same exercises, it's now split over 3 days instead. I'm keeping some sub-splits as well, like focusing on quads one leg day and hams/glutes on the other. Total sets per muscle group have increased over a 7 day period. Most groups were 6 sets before, now they're 8. Legs increased from 12 sets to 14. This is a tentative plan and is subject to change if I feel the need.

Day 1 - Chest, Bis, Tris, Forearms
Incline Bench x2
Flat DB Bench x2

Close Bench x2
Pushdowns x1

EZ Bar Curl x2
Cable Curl x2

Wrist Curl x1
Reverse Wrist Curl x1

Day 2 - Legs, Calves, Abs
Squat x3
DB Lunge x2
Leg Extension x2

Rotary Calf x2
Seated Calf x2

Ab Crunch Machine x3
Weighted Ball Crunches x2

Day 3 - Shoulders, Upper Back, Traps
Seated DB Press x2
Bent Over Lat Raises x2
Chins x2
Bent Over Rows x2
BB Shrugs x2
DB Shrugs x2

Day 4 - OFF DAY

Day 5 - Chest, Bis, Tris, Forearms
Incline DB Press x2
Bench x2

Dips x2
Lying Tri Ext x1

DB Curl x2
EZ Bar Preacher Curl x2

DB Wrist Curls x1
DB Reverse Wrist Curls x1

Day 6 - Legs, Calves, Abs
Leg Press x3
Deadlifts x2
Prone Leg Curls x2

Rotary Calf x2
Donkey Calf x2

Cable Crunches x3
Weighted Decline Crunches x2

Day 7 - Shoulders, Upper Back, Traps
Seated BB Press x2
Standing Lat Raises x2

Pulldowns x2
Seated Rows x2

Behind Back BB Shrugs x2
Hammer Strength Shrugs x2

Day 7 - OFF DAY

...and repeat :)

Today's Diet
One of my roommates brought home some really good BBQ chicken that I couldn't pass up. Total calories were higher than normal but not crazy. Probably in the mid to upper 3000 range.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.43.jpg

Weight: 161.0 lbs (+6.8 lbs since start)

Wow, large weight gain yesterday. Broke through 160 lbs too! Unfortunately my waist has increased in size as well :(

I'm working out in the afternoon instead of this morning to give my injury a little more time. I'll be taking it easier than normal to make sure I don't exacerbate it. Instead of 6 reps I'm shooting for the 8-10 range. I may switch a few exercises as well to limit the use of my core.

Today's Diet
Should be 3600 kcal.

[Beejis60]

Wow, large weight gain yesterday. Broke through 160 lbs too! Unfortunately my waist has increased in size as well

hog

[DriverDan]

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout

7 min warm up walk

50 decline crunches
20 pushups

Incline Bench
155x6
155x5.5

DB Bench
65x6
65x6

Close Grip Bench
135x6
135x6

BB Curl
80x6
(hurt a little so switched to preachers for more core support)

Preacher Curl
50x10

Cable Pushdowns
75x10

Cable Curls
60x6
45x8

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[**---]
Felt very weak, don't know what was going on.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[***--]
Bis were pumped, chest not as much.

Recovery
[**---]
Whole body felt a bit sore.

Other Observations / Comments
Today was the worst workout since I started this log. I don't why but I felt so weak. I intended to hit the 8-10 rep range but was only pushing 6 reps on a lot of exercises. The good news is that there wasn't a lot of pain. Not sure how tomorrow will be, I may have to do something instead of squats.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.44.jpg

Weight: 161.0 lbs (+6.8 lbs since start)

Same weight as yesterday.

Today's Diet
Will be 3600 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout

7 min warm up jog

30 decline situps
40 decline crunches
20 decline twist crunches
5 pushups

Squats
235x8
235x7
235x6
(bending too far over)

Rotary Calf
225x6
225x6

Leg Extensions
165x6
165x6

Seated Calf
205x6
180x6

DB Lunges
50x10
50x10

Ab Crunch Machine
85x20
100x15

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[***--]
Back to normal.

Stamina / Endurance
[**---]
Seemed a bit below average. I was breathing pretty heavy between most sets.

Energy / Focus
[***--]
Average

Pumps / Vascularity
[***--]
Leg day = no pumps. They're feeling pretty hard though.

Recovery
[***--]
No DOMS from yesterday.

Other Observations / Comments
Felt much better in the gym today. Pain is almost completely gone and doesn't seem to interfere at all. Squats have been killing my back lately. I bend over too far no matter what weight I use even though I focus on keeping it straight. Not sure what to do about it. I haven't done any lunges in a LONG time so they felt great. Should really help my secondary muscles improve.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.45.jpg

Weight: 160.8 lbs (+6.6 lbs since start)

Slight weight decrease. I'm surprised it didn't drop more yesterday or today since it jumped a lot a few days ago.

Today's Diet
Will be 3600 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout

7 min warm up jog

20 decline situps
20 decline crunches

Seated DB Press
55x6
55x6

Rear Lat Raises
15x8
15x8

Chins
BW x 7 (narrow)
BW x 6 (wide)

Bent Over Rows
135x9
135x10

Seated Hammer Strength Shrugs
(weight per side)
90x8
70x13

BB Shrugs
135x20
135x20


Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[***--]
No real increases, but hard to tell since I did higher reps.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[****-]
Improved.

Recovery
[***--]
Lower back a little sore but not enough to count it.

Other Observations / Comments
Feeling almost healed when not exercising, but still feeling pain when using core muscles during workout. Went VERY light on shrugs since anything heavier resulted in pain. I'm pretty weak on the rear lat raises but damn they felt great. I was being very strict on my form, straight arms all the way in both directions.

As mentioned at the beginning of this log I planned on bulking for 4 weeks then cutting for 1 week. Next week is a cut week. Last cut week I ate at maintenance to attempt some recomp. This coming week is going to be an all out cut. I've put on way too much fat and need to get rid of some. I'm also interested in seeing what JW is like with severely reduced calories and a targeted keto diet (TKD). I'll be switching over to TKD in a few days but won't be dropping calories until Saturday. Full details to follow.

[lionelxxl]

Other Observations / Comments
This coming week is going to be an all out cut. I've put on way too much fat and need to get rid of some. I'm also interested in seeing what JW is like with severely reduced calories and a targeted keto diet (TKD). I'll be switching over to TKD in a few days but won't be dropping calories until Saturday. Full details to follow.

Hope you're making the right calls bro.

And very interested to see JW in action on a cut. I did mine on a maintenance diet and it went pretty well.

[Beejis60]

As mentioned at the beginning of this log I planned on bulking for 4 weeks then cutting for 1 week. Next week is a cut week. Last cut week I ate at maintenance to attempt some recomp. This coming week is going to be an all out cut. I've put on way too much fat and need to get rid of some. I'm also interested in seeing what JW is like with severely reduced calories and a targeted keto diet (TKD). I'll be switching over to TKD in a few days but won't be dropping calories until Saturday. Full details to follow.

It takes a little while to get into ketogenesis, maybe 2-3 days. You may wanna try popping some anabolic dump or ALA to help push you into keto a lot faster.

[DriverDan]

It takes a little while to get into ketogenesis, maybe 2-3 days. You may wanna try popping some anabolic dump or ALA to help push you into keto a lot faster.
Yeah I know, that's why I'll be starting it a few days early (Thursday). I'll still be eating 3600 kcal on Thursday and Friday, it will just be TKD.

[Beejis60]

Yeah I know, that's why I'll be starting it a few days early (Thursday). I'll still be eating 3600 kcal on Thursday and Friday, it will just be TKD.

:eek:

[DriverDan]

Heh yeah, that'll be interesting. I think I'm going to go stock up on some tasty keto foods tonight.

[Beejis60]

Heh yeah, that'll be interesting. I think I'm going to go stock up on some tasty keto foods tonight.

Turkey bacon FTW!!!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.46.jpg

Weight: 161.4 lbs (+7.2 lbs since start)

Off Day

Sizable weight increase overnight.

I've been accomplishing very little lately so 2 days ago I started writing down my daily accomplishments in my dream journal. I only write things I don't do every day. Then something happened last night and this morning, like everything just clicked and I knew what I needed to do. It came to me that I need to get a website back up that I bought a while ago. It's a site that sells a unique ebook about credit repair. I bought it for a pretty penny and then never did anything with it. But suddenly last night I knew I needed to get it up again. When I checked the domain I found I had 1 day left to renew it before it went to auction :eek: Talk about perfect timing. Then today everything seemed to come together. I even thought up a new website that I think will be GREAT, directly related to supplements. It probably won't be up before this log is done but keep watching ;)

I realize that doesn't have much to do with JW, but I felt it needed to be discussed. While my training and diet have been on the rest of my life hasn't. I don't know why but all of a sudden I have these great ideas again.

Back to bodybuilding, my traps were a bit sore when I woke up this morning. That NEVER happens. Then again, I never do 20 reps. I think my body is going to like the new routine :)

Today's Diet
~3100 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.47.jpg

Weight: 161.0 lbs (+6.8 lbs since start)

Got a free birthday shake at the gym today (not PWO, later in the afternoon). That and the bottle of Propadrol solomon sent made me happy :)

Today's Diet
With the decrease in total workout time I decided to drop my daily calories to 3500. Today the first 3 meals had carbs, the rest of the day will have minimal carbs.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout

7 min warm up jog

20 decline crunches
20 decline twist crunches
20 pushups

Dips
BWx15
+55x6
+55x5

Incline DB Bench
65x6
65x4

Flat Bench
175x2
165x3
155x6

DB Curls
45x6
45x6

Preacher Curls
60x10
80x6

Lying Tricep Extensions
80x7
90x6

DB Wrist Curls
30x8

DB Side Wrist Curls
20x6

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[***--]
Mixed. Chest was weak, bis and tris felt good. Went lower on the DB curls but kept the form more strict.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[***--]
Bis were pretty pumped, chest felt ok but no pumps.

Recovery
[***--]
No DOMS

Other Observations / Comments
Chest felt pretty weak today, not sure why. I think my body isn't used to so many sets on a single body part. That's a good thing though, I should get some nice results.

I previously said I'd be going low carb today but realized that I won't be cutting until Sunday. I decided to make my first 3 meals "normal" then the remaining 4 low carb. Tomorrow and Saturday will be low carb but will still be ~3500 kcal.

I'm liking that my time in the gym has been significantly decreased. I think I'd rather do 6 shorter days per week then 3 long days.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.48.jpg

Weight: 160.6 lbs (+6.4 lbs since start)

It looks like I wasn't as healed as I thought. I was on my second set of leg presses when POP! Same thing as last week :(

I'll be going light for a while, probably 2 weeks. I'm not going to lift heavy again until it is completely healed. I'm pissed about that since strength is really improving (see below) but what else can I do?

JW Updates
I haven't commented specifically about JW in a while so here's an update. I've noticed increased shedding. I accepted that I'm going to go bald a long time ago so this doesn't necessarily bother me. My Mom's father lost all of his hair young so I know what I have to look forward to. Just something to watch for. Back acne has decreased from when I was using PA. There's still some there, just not as much. Still a lot of acne on my shoulders and some on my chest and face. Strength seems to be improving pretty rapidly, although with this damned injury it's hard to take full advantage of that. I'm not feeling any other reported sides, such as lethargy or effect on libido.

Today's Diet
Should be around 3500 kcal but may be a little under. I'm not tracking it 100% today, just keeping a close eye on it.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water[/size]

Workout

7 min warm up jog

30 decline situps
30 decline crunches
20 decline twist crunches
5 pushups

Leg Press
670x7
690x4 then POP
(Was well on my way to hitting at least 6 reps, very good PR for me)

Donkey Calf
360x8
360x8

Seated Leg Curls
145x6
145x6

Rotary Calf
225x6
225x6

Leg Extensions
170x6 (PR)
170x4

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Excellent! I know I could have hit over 700x6 on leg presses which is a huge increase. When I started JW I was doing 580x8.

Stamina / Endurance
[***--]
Average

Energy / Focus
[***--]
Average

Pumps / Vascularity
[**---]
Since I did fewer sets then planned my legs weren't even as hard as they should have been. Oh well...

Recovery
[***--]
No DOMS

Other Observations / Comments
I'm really psyched with the increase on leg presses. I'm just so disappointed that I won't be able to see how high I can go for a while.

I took some time looking over a calender to get a rough plan for the next 8 months. I'll probably be doing a 6 week PH cycle in Sept, then an 8 week in December (if I have the money). Then for my first contest in March I'll be using Pro-Anabol again. I may try some other stuff during the time in between PH cycles.

[SSW]

Yeah, probably a good idea to listen to that POP. Good job on the Leg press though.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.49.jpg

Weight: 157.6 lbs (+3.4 lbs since start)

Sorry about missing yesterday's update, I was pretty busy. I had trouble sleeping that night, the pain from my injury kept me up. It was supposed to be a back and shoulder workout day but I skipped it because I didn't want to exacerbate the injury.

I decided to start the cut on Saturday. I'll be using EC. EC does absolutely nothing for my strength (I've compared workouts before) so it shouldn't have any impact on my JW results.

Today's Diet
Was ~1800 kcal, high fat & protein and very low carbs.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.50.jpg

Weight: 156.2 lbs (+2.2 lbs since start)

Off Day

Big weight drop from low carbs. I'm sure a lot of it will come back next week. My goal is to lose at least 2.5-3 lbs of fat this week with no muscle or strength loss.

Much less pain today. Should be good to go tomorrow, low weight high reps (10+).

Journey to CPT Update: I finished watching the NASM study CDs yesterday. They were the 2004 edition but you can't complain about free :) Most of it was good but the nutrition presentation was horrible, I was picking out mistakes left and right. I want to go for the NSCA-CPT so I'll be buying their book this week. I feel pretty comfortable with my knowledge but still need some work. I want to learn the name of every muscle. I also need to get my CPR certification, I haven't had it since high school.

This week's diet will be very low, in the 1200-1500 range. I'm keeping protein at 220g per day and adjusting carbs and fat. If it has a negative impact on my workout I'll increase the calories. I'm not willing to sacrifice strength.

Today's Diet
Will be around 1250 kcal.

[gountilfailure0]

u plan on losing 2 lbs of fat in a week?

[DriverDan]

2 lbs is nothing, I can lose 2.5 lbs of fat in a week no problem. That's why I'm shooting for 3 lbs, better than I've ever done before :)

[gountilfailure0]

2 lbs of 7000 cals and cant expect not to lose any strength or muscle

[DriverDan]

2 lbs of 7000 cals and cant expect not to lose any strength or muscle
2 lbs per week is normal. I've lost 2+ lbs per week for 6+ weeks and gained muscle at the same time. I have a pretty high metabolism.

Excellent transformation BTW, congrats.

[gountilfailure0]

thank u .. same to u and i hope u lose the 3 lbs :) getting lower in bf burning the extra b.f gets harder thats for sure :)

[DriverDan]

thank u .. same to u and i hope u lose the 3 lbs :) getting lower in bf burning the extra b.f gets harder thats for sure :)
Very very true. I should say that my body fat isn't that low right now, mid teens is my guess. When it gets pretty low I wouldn't expect 2-3 lbs of fat loss per week, more like 1-2 lbs at MOST.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.51.jpg

Weight: 154.2 lbs (+0.2 lbs since start)

Not sure about this weight, I may have remembered it wrong. May have been 156.4. We'll see tomorrow.

Last night I realized I made a stupid math error. I was going to do 2g of protein per lb, for some reason thinking that 160 X 2 = 220. Duh, it's 320. So I changed my mind, instead I'll be eating close to 1.5g per lb of protein, in the 220-240g range.

Yesterday's total came in around 1400 kcal.

Today's Diet
Not sure exactly what it'll be yet, I think ~1600 kcal. Today's carbs will be a little over 100g including fiber, net carbs will probably be around 80g.

I haven't been very specific about my diet. Right now it mainly consists of chicken, eggs, MPI, cheese, fiber sources, and greens.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

I made a mistake here. I was going to eat half a banana beforehand for some carbs but forgot. It impacted my workout, see comments below.

Workout

8 min warm up jog, 0.75 miles

20 decline crunches
20 pushups

Incline Bench
135x10
135x8
Tris were the limiting factor here, chest could have kept going.

DB Bench
52.5x7
52.5x8
Same thing again, tris crapped out.

Close Grip Bench
95x10
95x10
Burned out from low carbs, had the strength but not the energy to keep going.

Preacher Curl
65x15
70x10
Switched out standing BB curl for preachers to limit impact on core.

Cable Curls
45x12 (left) 45x14 (right)
45x10 (left) 45x12 (right)
Right is lagging so did a few extra reps after a brief pause.

Cable Pushdowns
75x10

BB Wrist Curl
50x15

BB Reverse Wrist Curl
40x7

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1 banana
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[*****]
Yeah buddy! Strength was way up today. On Thursday I did 60x10 preacher curls, today (4 days later) 65x15 and 70x10. The 65 felt like nothing, my arms burned out due to lack of carbs not strength. I felt like I could have done a ton more reps if I had the glycogen.

Stamina / Endurance
[**---]
Forgot preworkout carbs and felt it. The chest exercises suffered as a result. My tris were getting burned out.

Energy / Focus
[****-]
Up thanks to EC.

Pumps / Vascularity
[*****]
Best arm pumps I've ever had on low carbs, almost to the point of hurting.

Recovery
[***--]
No DOMS

Other Observations / Comments
Pretty kick ass workout despite burning out from low carbs. We'll see how tomorrow goes with some preworkout carbs. If that doesn't help I may end this cut a few days early. I want to take every advantage of the strength increases JW is giving me.

Progress Comments: This is a general overview of how my body is coming along. This is more for myself to document my progress but is relevant to the log. With my goal of doing my first competition in March I have to make sure I'm progressing. I still have a lot of muscle to put on

Quads: In the past few days separation of my quads has gotten a lot better. They were holding water or fat and these few cut days have helped bring them out. I was worried about their lack of progress but now I think there was water/fat hiding them. From what I now see I'm happy with how they're coming. They still have a long way to go before I'm happy with them.
Hams: Progressing nicely, should be in good shape by March.
Glutes: Also coming along well, these are low on my list of concerns.
Calves: Seem to be progressing along with legs.
Arms: VERY happy with how they've been coming along. Still need a lot more size but they've exploded since I started this log.
Shoulders: Same as arms, massive progress since this log started.
Chest: Pecs aren't progressing as much as I'd like. Clavicular and sternocostal heads need the most work. I always seem to burn out my tris before my chest gets enough work. I think I need to start doing flys.
Traps: I've been happy with my upper traps for a while although they continue to progress. I've seen a very nice improvement in my mid and lower traps since starting this log. Lower traps were lagging before and have been catching up.
Lats & Back: Very happy with how my lats are progressing. Since starting this log I've added some nice width and size. Teres' have grown significantly. Erector spinae has grown as well.

JW Observations: Wow, strength has been going up significantly since last week. I strongly advise anyone who's going to run JW to do 8 weeks. I feel the best workouts have been after I finished the first bottle and they just keep getting better. IMO a 4 week cycle is cutting yourself short, almost not worth doing. I can't wait to see where I am when this log is done!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.52.jpg

Weight: 153.2 lbs (-0.8 lbs since start)

Wow, weight has gone down over 7 lbs in 5 days. I know a lot of that is water but still, damn. I've decided to end the cut tomorrow. Thursday (an off day) will be in the 2500-2800 kcal range, with Friday back to bulk level.

I got about 2 hours of sleep last night. A combination of EC and plenty on my mind kept me up. I'm not tired at all so far but I have a feeling I'm going to crash tonight. I decided to only take 2 doses of EC to ensure a good night.

Today's Diet
Will be ~1600 kcal.

Dropped the PWO banana and damn the shake was nasty.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water
10g WMS

Workout

5 min warm walk @ 4mph, varying incline

30 decline situps
50 decline crunches

Smith Squats
195x12
195x10

Rotary Calf
225x10 (PR)
225x8

DB Lunges
50x12
50x12

Seated Calf
180x7
180x8

Leg Extensions
155x10
155x8

Hack Squat
200x8

Ab Crunch Machine
80x25
85x20

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Still going up. 4 days ago I did 225x6 on rotary calf, today I did 225x10 :eek:

Stamina / Endurance
[**---]
This was mixed but I'm going to call it decreased. Better than yesterday but my heart rate was way up. I had to rest longer to get it down. Was still burning out due to low carbs but not as bad.

Energy / Focus
[****-]
Still up thanks to EC.

Pumps / Vascularity
[***--]
All things considered my quads felt great, but not above normal due to low carbs.

Recovery
[***--]
No DOMS

Other Observations / Comments
I've been at my gym now for over a year and I think today was the first time I've ever had to wait for a squat rack. I didn't want to wait so I did smith squats instead. I haven't done smith squats in a LONG time. They actually felt really good, hit my quads just right. I've never done hack squats so I gave them a try today. Was getting a little pain so didn't push it.

This was the first leg workout in a LONG time that left me feeling weak and wobbly. Quads were beat.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.53.jpg

Weight: 152.8 lbs (-1.2 lbs since start)

Last night a buddy of mine called me up at 7:00. The CEO of his company gave him tickets to a Meat Loaf show and he invited me. I'm not a big fan but I can't pass up free tickets. It was a good show!

I ended up having a slice of pizza and some donut holes because I was afraid of not eating enough. Total calories for the day were still below 2000 kcal.

Today's Diet
Will be ~1600 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water
10g WMS

Workout

8 min warm up jog, 0.8 miles

10 decline situps
20 decline crunches

Wide Chins
BW x 10

Seated DB Press
45x12
45x8

Pulldowns
130x12

Bent Over Rows
135x10
135x10

Rear Lat Raises
15x10
15x8

BB Shrugs
185x10
185x10
Took it easy here and didn't use straps.

Seated Hammer Strength Shrugs
(weight per side)
90x8
90x8
Also took it easy on these, no straps.

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Improved but lack of carbs held me back. I took it pretty easy on shrug exercises. I didn't want to hurt myself again.

Stamina / Endurance
[**---]
Low carbs = :( Today is the last day of this, time to get back to bulking. I don't want to be held back.

Energy / Focus
[****-]
Still up thanks to EC.

Pumps / Vascularity
[***--]
Average for low carbs. Not much to speak of.

Recovery
I decided to remove the rating system for recovery because it doesn't make much sense to me.

Quads and glutes are pretty sore today. That makes me happy :)

Other Observations / Comments
I have a feeling Friday's working is going to be awesome. I can't wait to use my new found strength along with carbs. I'm also interested in seeing how much weight I actually lost.

I've improved my situp form. I realized I was using too much hip flexion and working my hip flexors which took away from my abs. Now I'm keeping my hips stationary in a neutral position and it hits my abs a LOT harder. Studying to be a CPT taught me about it.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.54.jpg

Weight: 154.8 lbs (+0.8 lbs since start)

Off Day

I decided to end the cut last night with a nice bag of cookies :)

Working on my car and getting other stuff done today. Back to the gym tomorrow.

Today's Diet
Will be less than 3000 kcal. After my oatmeal exploded in the microwave this morning I decided I wasn't going to track today, just keep the meals in the 400-500 kcal range.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.55.jpg

Weight: 155.4 lbs (+1.4 lbs since start)

Smaller weight increase than expected. We'll see how I am after today, but it looks like I lost a LOT of fat for such a short diet.

Yesterday I was VERY lethargic. I sat around watching TV last night and went to bed an hour early. I woke up an hour later than normal too.

I keep forgetting to mention it but my quads and glutes are STILL sore. They were very sore yesterday, not as bad today. Tuesday's workout was killer.

Today's Diet
Will be around 3500 kcal.

Workout to follow later.

[DriverDan]

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up jog, 0.7 miles

15 decline crunches
30 decline situps
20 pushups

Incline DB Bench
60x10
60x9

Flat Bench
155x5
135x8

Dips
+25x8
+25x6

DB Curls
40x8
40x8

Preacher Curls
70x12
70x8

Lying Tricep Extensions
80x10

DB Wrist Curls
30x8

DB Reverse Wrist Curls
20x15 (left) x10 (right)

Post-workout Nutrition / Supplementation
20g dextrose
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Chest exercises are still burning out quickly but strength was up. I added 2 reps to preacher curls since Monday :eek: Every workout I'm adding weight or reps.

Stamina / Endurance
[**---]
Still feeling like I'm burning out quicker than I should. Not as bad as a few days ago with low carbs. I think it's due to how I was working out for the past 6 months. With full body workouts I was doing very few sets per muscle group. My muscles aren't used to doing more sets. That could be a very good thing, changes like this tend to have great results.

Cardiovascularly I felt my endurance was increased. My heart rate was way down as was my breathing.

Energy / Focus
[***--]
Back to normal.

Pumps / Vascularity
[****-]
Awesome bicep pumps today.

Recovery
Quads and glutes are still slightly sore but almost back to normal.

Other Observations / Comments
Overall a good workout. Nice progress on bicep exercises. My arms are looking bigger than ever!

I forgot to make note of the change in PWO shake protein. I'm using different whey now and no more casein.

Yesterday I had some weird mood swings, probably due to coming off of EC. When I woke up I was irritable and angry. That went away in about an hour. Then later when I was lethargic I had no motivation at all. Today I seem to be back to normal.

[lionelxxl]

Hey Dan, i see that you've made the switch from a 50/50 mix of hydro casein/whey to a hydro whey mix.. would the hydro casein you took previously happen to be peptopro by protein factory?

Is there any difference this far after you switched it up?

[DriverDan]

Hey Dan, i see that you've made the switch from a 50/50 mix of hydro casein/whey to a hydro whey mix.. would the hydro casein you took previously happen to be peptopro by protein factory?

Is there any difference this far after you switched it up?
No, not Peptopro. Too much money.

I only switched up a few days ago. I ran out of the stuff I had from PF and switched to the new stuff from TP. It's pretty similar so I doubt I'll see a difference.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.56.jpg

Weight: 157.2 lbs (+3.2 lbs since start)

There we go, there's the weight rebound. Still, looks like I lost around 3 lbs. Pretty damned good!

Today's Diet
Will be around 3500 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up jog, 0.7 miles

30 decline situps
40 decline crunches
20 decline twist crunches

Single Leg Press
200x8
200x8
200x8
(Could have done 9-10 reps, kept it a little easy)

Rotary Calf
225x12
225x10

Deadlifts
185x10
185x10
(Could have easily done 15 reps, took it very easy here. Didn't want to reinjure myself)

Donkey Calf
270x12
320x12
(Realized I was lighter than planned after, should have been 360 lbs)

Prone Leg Curls
145x3
135x5 (no rest, 145 just didn't feel right today)
135x8

Rope Crunch
50x40
60x20
(Took it easy here too)

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[***--]
Hard to judge today since I took it easy on most exercises. Added 2 reps to rotary calf since Tuesday (4 day). First time ever doing single leg presses too, nothing to judge it against.

Stamina / Endurance
[***--]
Back to normal.

Energy / Focus
[***--]
Average

Pumps / Vascularity
[***--]
Leg day, no pumps. I forgot to comment that I've noticed increased vascularity on my bis.

Recovery
No DOMS.

Other Observations / Comments
First time doing single leg presses. I think they'll help a lot on strengthening supporting muscles. I'll probably keep doing them.

I was going to do 225 on DLs but decided against it. Didn't want to risk injury. Probably could have done 225x10.

I had a disappointing showing in the CL bagel bite eating contest. I only hit 10. Oh well, I'm more of a volume eater than speed eater.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.57.jpg

Weight: 157.2 lbs (+3.2 lbs since start)

Same weight as yesterday. That means I lost about 3 lbs of fat on my 5 day cut :eek:

JW Observations: The boys are hanging low and libido is up. Noticed a few more zits on my face and neck. Overall very few sides!

Today's Diet
Visited a friend I haven't seen in 7 years. Ate some good food, drank some decent wine, had some ice cream. I reduced the rest of my meals to make up for it so calories should still be on target.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up jog, 0.74 miles

20 decline crunches
20 decline twist crunches

Pulldowns
140x15
160x8

Seated BB Press
125x10
125x10
(Nice increase. I'll be going to 135 next time, finally full plates!)

Cable Rows
175x10
175x10

Lateral Raises
20x10
20x10
(Kept form VERY strict here, straight arms no cheating)

DB Shrugs
100x10
100x12
(Could have gone higher, took it a little easy)

Back BB Shrugs
225x12
225x15
(Felt good, still took it easy here)

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Up again. I added 2 reps to BB presses from the last time. I took it light on the shrugs, I could have done more reps.

Stamina / Endurance
[***--]
Normal

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[**---]
A bit below normal. I did see some nice striations in my delts though.

Recovery
No DOMS.

Other Observations / Comments
I haven't done a lot of these exercises in a while. It was good to change things up. Strength still increasing.

My friend is in school to become a chiropractor so she gave me a neck and back adjustment. I didn't feel like I needed it but now the pain from my tear/strain/whatever is almost gone despite having nothing to do with my back.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.58.jpg

Weight: 157.4 lbs (+3.4 lbs since start)

Off Day

Slight weight increase, looks like I got yesterday's diet right.

I'll be spending most of today working on my Mustang. I need to get the front suspension back on today.

Today's Diet
Will be around 3000 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.59.jpg

Weight: 156.4 lbs (+2.4 lbs since start)

Last night I was thinking how I may have undereaten. Looks like I did. I probably didn't get enough water either.

Yesterday I was going to go to Old Country Buffet for dinner but had something else to do. I like to torture myself with bad food every once in a while :p I'm going to go today instead. I won't stuff myself but I'll be eating a lot.

Today's Diet
Who knows, with Old Country Buffet in the picture it will be a lot.

Pre-workout Nutrition / Supplementation

Nothing, wanted to try without Purple Wraath for once.

Workout

7 min warm up jog, 0.72 miles

20 decline crunches
10 decline twist crunches

Incline Bench
145x10
145x8
Up 10 lbs since last Monday (8 days). Same number of reps.

DB Bench
60x8
60x8
Up 7.5 lbs from last Monday.

Incline DB Flys
25x10
I decided to start doing flys. Did these really light with excellent form.

BB Curl
70x12
80x8
I felt like I could go forever at 70 lbs.

Cable Pushdowns
85x10
85x8
Up 10 lbs since last Monday.

1 Arm Cable Curls
50x10

1 Arm Reverse Cable Curls
50x6
I've never done these before, wanted to try them. Really felt it in my forearms.

Grip work
10 lbs up and down twice
I never do these either. From now on I will.

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
The weight increases speak for themselves. Strength continues to increase.

Stamina / Endurance
[****-]
Heart rate was down between sets. This was very surprising since I didn't take Purple Wraath today.

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[*****]
Holy swole! Arms were so pumped I could hardly flex afterwards. Chest was blown up. Best pumps in a long time!

Recovery
Yesterday I had soreness in my spinati and lats all day. Still a little today but almost gone.

Other Observations / Comments
I didn't have any clean gym clothes so I decided to do my workout after my 2nd meal. I wanted pumps so I ate a PB&J sandwich, half a banana, and a cup of milk about 1.5 hours before my workout. Seems that it worked! Pumps were crazy.

I also wanted to try a day off of Purple Wraath. I've been taking it for months now. It didn't seem to have a negative impact on my workout at all.

[Beejis60]

Yesterday I was going to go to Old Country Buffet for dinner but had something else to do. I like to torture myself with bad food every once in a while :p I'm going to go today instead. I won't stuff myself but I'll be eating a lot.

Blah, you're a nasty mofo! I went there years ago with my ex for breakfast and there was this table to my left with fat slobs eating when we got there. When we left, they were still eating and I overheard one of them say, "Well, 12 minutes till lunch" and I almost wanted to punch that fat bastard for saying that. I'm usually not disgusted by people, but that day was an exception.

[DriverDan]

Blah, you're a nasty mofo! I went there years ago with my ex for breakfast and there was this table to my left with fat slobs eating when we got there. When we left, they were still eating and I overheard one of them say, "Well, 12 minutes till lunch" and I almost wanted to punch that fat bastard for saying that. I'm usually not disgusted by people, but that day was an exception.
The slobs are the worst part of OCB. That and the food :D You really have to know what's good and what isn't because most of it is horrid.

[gountilfailure0]

so u are cutting right now? im running jw andpro anabol now as well

[DriverDan]

I'm all psyched up for tomorrow's workout, aka "The Quad Killer." Last week it left my quads and glutes sore for days. This week I'll be able to go a little heavier since I'm mostly healed. I'm also expecting the nice strength gains to continue.


so u are cutting right now? im running jw andpro anabol now as well
Nope, back to bulking. The cut was only 5 days long and I lost 3 lbs of fat with JW keeping strength gains crazy.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.60.jpg

Weight: 159.4 lbs (+5.4 lbs since start)

+3 lbs overnight from the buffet. I'm sure most of it was water, I didn't go that overboard.

Today's Diet
Will be ~3500 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up jog

40 decline crunches
20 decline twist crunches

Smith Squats
215x10
215x10
215x10
(+20 lbs)

Rotary Calf
235x10
235x8
(+10 lbs)

DB Lunges
60x10
60x10

Seated Calf
180x10 (+2 reps)
180x8

Leg Extensions
160x10
160x8
(+5 lbs)

Ab Crunch Machine
100x20
100x15

Stability Ball Situps
x20
x15

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Weight and rep increases noted above. Up up and away :)

Stamina / Endurance
[***--]
About normal

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[***--]
Back to normal. A little bit in the calves but didn't last long.

Recovery
No DOMS.

Other Observations / Comments
I was going to do some regular squats but after warming up I was afraid of reinjuring myself. I stuck with 3 sets of smith squats instead.

This was definitely a quad killer. By the end I was feeling a little nauseous and my legs were wobbly.

I may be going crazy but I swear my upper chest is visably larger today :eek:

iForce has generously chosen me to run a 6 week stack of some of their best products, including Bold! Stack will be started after this log is complete.

[DriverDan]

I just stood up to take a piss and almost fell over. I'm going to be sore tomorrow :D

[Beejis60]

iForce has generously chosen me to run a 6 week stack of some of their best products, including Bold! Stack will be started after this log is complete.

BASTARD!!


JK, congrats again.

[lionelxxl]

Congrats and good luck bro!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.61.jpg

Weight: 159.0 lbs (+5.0 lbs since start)

Smaller decrease in weight than expected, especially considering I ate 3400 kcal yesterday instead of 3500.

Today's Diet
Will be ~3500 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up jog, 0.74 miles

20 decline crunches
20 decline twist crunches
5 pushups

Chins
BW x 10 (wide)
BW x 10 (narrow)

Seated DB Press
50x10
50x8

Bent Over Rows
145x10
145x10
(+10 lbs, probably could have done a rep or 2 more on first set)

Rear Lat Raises
17.5x10
17.5x10
(+2.5 lbs, last few reps of 2nd set didn't go as high as I'd like)

BB Shrugs
225x15
225x15
Easy peasy

Seated Hammer Strength Shrugs
200x12
200x12
No straps

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
I add weight or reps to almost everything every workout!

Stamina / Endurance
[***--]
Normal

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[****-]
Pretty good upper back pumps. Delts feel really solid.

Recovery
Minor quad and glute DOMS, much less than expected.

Other Observations / Comments
Another workout, another increase in strength. I feel this is really the sweet spot for JW. I may even bump the calories up a little to see what happens.

[DriverDan]

BASTARD!!

JK, congrats again.
:p


Congrats and good luck bro!
Thanks guys! I have a call with Dave of iForce today. If everything goes as planned he'll be sending me a nice large box tomorrow :D

[fitnfirm]

iForce has generously chosen me to run a 6 week stack of some of their best products, including Bold! Stack will be started after this log is complete.



If that package has pantyhose and a pink fluffy scarf in it.................. RUN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D

[DriverDan]

If that package has pantyhose and a pink fluffy scarf in it.................. RUN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D
LOL! I'll forward it to you ;)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.62.jpg

Weight: 159.0 lbs (+5.0 lbs since start)

OFF DAY

Same weight as yesterday. I'll be bumping my calories to 3550 tomorrow.

Going to be studying for the NSCA-CPT and working on my Mustang today.

For the past few weeks my joints have been popping and cracking a lot, especially in the morning. My knees have been a bit sore too. I think I really need some time off of the gym but it'll have to wait. When I finish JW (8/15) I'll be taking about a week off before starting my next log.

Today's Diet
Will be ~3000 kcal.

[DriverDan]

I forgot to mention I have an extra bottle of Trenadrol and 2 boxes of BronkAid (ephedrine) up for trade. PM me if interested.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.63.jpg

Weight: 158.8 lbs (+4.8 lbs since start)

Minor weight decrease, most likely due to water fluctuation. The supermarket was sold out of my cottage cheese so I've been eating no sodium stuff for 2 days.

Today's Diet
Going up to 3600 kcal today.

Pre-workout Nutrition / Supplementation

T-60 min
~1.4g arginine ethyl ester
~200mg Ka-RALA

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run, 0.74 miles

20 decline crunches
20 decline twist crunches
20 pushups

Incline DB Bench
65x10
65x7
+5 lbs from last week. I was shooting for 8 reps and hit 10. Yeah buddy!

Flat Bench
155x7
155x5
+2 reps. I know I can do more, I seem to burn out quickly now.

Dips
+25x8

Pec Dec Flys
7 plates x 12
I never do these so I guessed at the weight. Should have been more.

DB Curls
42.5x8 (+2.5 lbs)
45x4, 45x4 (+5 lbs)
20-30 sec rest between the 45s, wrists were hurting.

Preacher Curls
80x7
80x7
Killed my wrists.

Lying Tricep Extensions
80x8
80x8
Didn't feel like pushing these for some reason.

Grip work
Up and down twice, then reverse grip down only.

DB Wrist Curls
30x8 (left)
30x10 (right)
Right needs more work.

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
I'm running out of things to say here. Weight increases are self-explanitory.

Stamina / Endurance
[***--]
Normal. I gave myself a little more rest between sets today, may have helped a little.

Energy / Focus
[***--]
Normal during workout but right now I'm feeling some intense focus and concentration, not sure why.

Pumps / Vascularity
[****-]
Best chest pumps in a while, good arm pumps.

Recovery
No DOMS

Other Observations / Comments
I've had AEE sitting in my cabinet for a long time and decided to give it a try. It definitely improved my pumps. With other arginine products it usually takes a day or two before I feel anything. I won't be using it again for a while since I don't want it to impact my JW observations.

Only 10 days left to JW :( The numbers speak for themselves. I'm getting better strength increases than when I was a newbie. I haven't taken measurements in a while but I can see and feel significant hypertrophy. One of the best supplements I've ever taken.

[Beejis60]

http://www.thedanexperiment.com/logs/img/pajwh.63.jpg

Weight: 158.8 lbs (+4.8 lbs since start)

Minor weight decrease, most likely due to water fluctuation. The supermarket was sold out of my cottage cheese so I've been eating no sodium stuff for 2 days.

Today's Diet
Going up to 3600 kcal today.

Pre-workout Nutrition / Supplementation

T-60 min
~1.4g arginine ethyl ester
~200mg Ka-RALA

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run, 0.74 miles

20 decline crunches
20 decline twist crunches
20 pushups

Incline DB Bench
65x10
65x7
+5 lbs from last week. I was shooting for 8 reps and hit 10. Yeah buddy!

Flat Bench
155x7
155x5
+2 reps. I know I can do more, I seem to burn out quickly now.

Dips
+25x8

Pec Dec Flys
7 plates x 12
I never do these so I guessed at the weight. Should have been more.

DB Curls
42.5x8 (+2.5 lbs)
45x4, 45x4 (+5 lbs)
20-30 sec rest between the 45s, wrists were hurting.

Preacher Curls
80x7
80x7
Killed my wrists.

Lying Tricep Extensions
80x8
80x8
Didn't feel like pushing these for some reason.

Grip work
Up and down twice, then reverse grip down only.

DB Wrist Curls
30x8 (left)
30x10 (right)
Right needs more work.

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
I'm running out of things to say here. Weight increases are self-explanitory.

Stamina / Endurance
[***--]
Normal. I gave myself a little more rest between sets today, may have helped a little.

Energy / Focus
[***--]
Normal during workout but right now I'm feeling some intense focus and concentration, not sure why.

Pumps / Vascularity
[****-]
Best chest pumps in a while, good arm pumps.

Recovery
No DOMS

Other Observations / Comments
I've had AEE sitting in my cabinet for a long time and decided to give it a try. It definitely improved my pumps. With other arginine products it usually takes a day or two before I feel anything. I won't be using it again for a while since I don't want it to impact my JW observations.

Only 10 days left to JW :( The numbers speak for themselves. I'm getting better strength increases than when I was a newbie. I haven't taken measurements in a while but I can see and feel significant hypertrophy. One of the best supplements I've ever taken.

Hmm, aee works for you? I've been thinking of checking out our NE2 product (same ****)....

[DriverDan]

Hmm, aee works for you? I've been thinking of checking out our NE2 product (same ****)....
It seems to. I had good chest pumps today. I've used AAKG before and it took time to work. I've used a few 1 to 2 day NO product samples as well with no results.

[Beejis60]

It seems to. I had good chest pumps today. I've used AAKG before and it took time to work. I've used a few 1 to 2 day NO product samples as well with no results.

I think because aakg is a ketonated with glutamine

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.64.jpg

Weight: 159.0 lbs (+5.0 lbs since start)

Hmmm, I've been sticking around the same weight for a few days now. Yesterday I ate 3600 kcal too.

Yesterday evening I took 100mg caffeine along with 12.5mg ephedrine so I could study for the CPT exam some more. It helped a LOT and gave me the focus I needed. If necessary I make take another dose today but will avoid it if possible.

Today's Diet
Going to keep it at 3600 kcal today.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up jog

30 decline situps
30 decline crunches
20 decline twist crunches

Single Leg Press
250x10
250x8
250x8
Much better than last time. I'm surprised how hard these are, I expected to push more weight.

Donkey Calf
360x12
360x12

Deadlifts
225x10
225x10
Still a bit light, could have done a few more reps. Back felt good after.

Seated Leg Curls
145x8 (huge PR)
145x8

Rotary Calf
235x10
235x10

Standing Rope Crunch
60x30
70x20
Took it easy, but not as easy as last week.

Decline Crunches
+50x20
+50x20

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
145x8 is a nice PR on leg curls. I was stuck at 6 reps for a while and just killed it today.

Stamina / Endurance
[***--]
Normal. I think my stamina has progressively improved over this log. It was so slow that I didn't really notice before.

Energy / Focus
[***--]
Normal during workout. Before I was a bit tired because I woke up early for no reason.

Pumps / Vascularity
[***--]
Over the past week I've been noticing a vein on the inside of both calves that's popping more.

Recovery
No DOMS

Other Observations / Comments
I blasted through this workout.

For some reason I woke up at 5:45 this morning and couldn't fall back asleep so I got up at 6:00. I haven't been sleeping well for the past week. I wake up a lot at night and toss and turn. I figured it was due to the heat (no AC) but last night was nice.

[Beejis60]

For some reason I woke up at 5:45 this morning and couldn't fall back asleep so I got up at 6:00. I haven't been sleeping well for the past week. I wake up a lot at night and toss and turn. I figured it was due to the heat (no AC) but last night was nice.

:eek: You can come stay with me if you want as I don't have to pay for any of the utilities (no homo!!!).

[fitnfirm]

:eek: You can come stay with me if you want as I don't have to pay for any of the utilities (no homo!!!).

*packing as we speak* Thanks man :D

[DriverDan]

Despite taking a 30 min nap this afternoon I have a feeling I'll sleep well tonight.


:eek: You can come stay with me if you want as I don't have to pay for any of the utilities (no homo!!!).
I didn't have to pay utilities at the last few places I lived but AC would have cost extra.

[Beejis60]

I didn't have to pay utilities at the last few places I lived but AC would have cost extra.

Not for me :cool:

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.65.jpg

Weight: 159.6 lbs (+5.6 lbs since start)

Weight is looking good. It could be in my mind but when I look in the mirror everything is looking a lot bigger this week.

Today's Diet
Keeping it at 3600 kcal today.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run, 0.75 miles

20 decline crunches
20 decline twist crunches
5 pushups

Pulldowns
160x8
160x10 (straps)

Seated BB Press
135x8
135x8
First time with full plates! Woohoo!

Cable Rows
185x12
195x10
Up a LOT from last week.

Lateral Raises
22.5x8
22.5x8
Still keeping form strict.

DB Shrugs
110x14
110x12

Back BB Shrugs
245x15
245x15

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Still going up.

Stamina / Endurance
[***--]
Normal but seemed to sweat more today.

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[***--]
Nothing impressive.

Recovery
No DOMS

Other Observations / Comments
I wasn't feeling it today before I got to the gym. Normally I'm pretty psyched to go to the gym, today I felt neutral. The workout went well. I feel healed enough to go heavier and shoot for 8 reps on Wednesday.

I slept very well last night, didn't even wake up to piss. Woke up dead on 8:00. I'm still feeling a bit lethargic today. I may take some EC, haven't decided yet.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.66.jpg

Weight: 159.8 lbs (+5.8 lbs since start)

OFF DAY

I think I have my calories correct now. I was thinking of bumping it up a little more but I don't want to put on more fat. I'm not happy with how much I have right now.

I took some EC earlier (12.5mg/100mg). I've been feeling a bit apathetic, lethargic, and unfocused lately. The EC helped but I still didn't get a whole lot done.

Today's Diet
~3000 kcal

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.67.jpg

Weight: 159.2 lbs (+5.0 lbs since start)

Weight keeps fluctuating. I may bump the calories on off days up a little.

Today's Diet
~3600 kcal

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run, 0.78 miles

20 decline crunches
20 decline twist crunches
20 pushups

Incline Bench
155x8
155x8
Last few reps of 2nd set didn't go as low as I'd like.

DB Bench
65x8
65x7
+5 lbs

Incline DB Flys
30x10
+5 lbs. Arms bent more than last time but still decent form. Arms were holding me back here.

BB Curl
80x12
80x10
+10 lbs! Huge jump here.

Cable Pushdowns
90x1
85x6
85x8
Used the rope attachment instead of straight bar. 90 was too much.

1 Arm Cable Curls
55x10
55x10
+5 lbs

BB Wrist Curls
60x15
60x12

Grip Work
10 lbs up and down twice

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Again, the numbers speak for themselves. Chest seems to be lagging a little, it has never been my strong point.

Stamina / Endurance
[***--]
I did my warm up run faster today. It felt really easy but my heart rate was about 10 BPM higher than it used to be. Probably because I haven't done regular cardio in months.

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[***--]
Okay but not as good as they have been on the last few chest and arm days.

Recovery
No DOMS

Other Observations / Comments
I'm still getting nice strength gains and hypertrophy but I feel like I really need some time off. It's more mental than physical I think. After this log is done I'm taking 6 days off.

Some of my boxers and shorts are hard to get over my legs now :)

I'm going to start taking saw palmetto today. JW hasn't had any noticeable impact on my prostate but shedding has increased. It shouldn't have any effect on gains. I'm interested to see what it can do.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.68.jpg

Weight: 160.0 lbs (+5.8 lbs since start) :cool:

Yay for 160 lbs. I'll probably be up to 161 or 162 by the end of the log next week. Wow, only 6 days left.

Today's Diet
~3600 kcal

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up jog, 0.54 miles

30 decline situps
30 decline crunches
30 decline twist crunches
5 pushups

Squats
225x10
I could have probably done 12 reps but took it easy to be safe. 12 reps would be a BIG jump from the log start.

Hack Squats
250x10
250x12
I never do these so had to guess on weight.

Rotary Calf
235x12
235x10
+2 reps

DB Lunges
65x10
65x10
+5 lbs

Seated Calf
180x10
180x10

Leg Extensions
165x8
165x8
+5 lbs

Ab Crunch Machine
100x20
100x20

Stability Ball Situps
x20
x20

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Every single workout for the past few weeks has shown strength increases.

Stamina / Endurance
[**---]
Heart rate seemed a lot higher today than normal.

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[***--]
Nothing to speak of, normal for leg day.

Recovery
No DOMS

Other Observations / Comments
I feel that I'm almost healed. There is still a little pain when I bend in certain directions but not much from most exercises. I'll be bumping up the weight a lot after tomorrow, I want to see what I can push in the 6-8 rep range to compare to the start.

I have a job interview on Tuesday, hopefully it will work out. I REALLY need money, I don't want to cut back on sups ;)

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.69.jpg

Weight: 159.4 lbs (+5.2 lbs since start)

Damn weight fluctuation, it's pissing me off. I've been eating almost the same stuff everyday too.

Today's Diet
~3600 kcal

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

7 min warm up run, 0.74 miles

20 decline crunches
20 decline twist crunches
5 pushups

Chins
BW x 10 (wide)
BW x 11 (narrow)

Seated DB Press
52.5x12
52.5x8
+2.5 lbs, +2 reps

Bent Over Rows
155x12 (+10 lbs, +2 reps)
165x10 (+20 lbs)

Rear Lat Raises
20x8
Forgot to do the 2nd set so did 8 reps with a cordless drill case when I got home :)

BB Shrugs
275x12
275x12

Seated Hammer Strength Shrugs
230x12 (+30 lbs, no straps)
250x12 (+50 lbs, straps)

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
See above.

Stamina / Endurance
[***--]
Normal

Energy / Focus
[****-]
Energy and focus a little higher than normal. I pushed through the workout so quickly I forgot the 2nd set of rear lat raises.

Pumps / Vascularity
[****-]
Decent upper back pumps

Recovery
Quads are sore from yesterday's quad killer workout.

Other Observations / Comments
Really good workout. I knew before I left it would be, I was pretty psyched up. The workout itself didn't require much thought, my body went through the motions almost automatically. Still, I was careful to create a good block when doing shrugs to prevent reinjuring myself.

Tomorrow is an off day then only 3 more workouts with JW. I'm going to shoot for 6-8 reps on exercises that I feel won't cause reinjury. I want to see how much strength has improved.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.70.jpg

Weight: 159.4 lbs (+5.2 lbs since start)

OFF DAY

Same weight as yesterday. I'll be bumping my calories up a bit over the next few days.

Quads are still sore. It seems as though the quad killer workout is working, legs are looking a lot bigger than at the start. I'll know for sure when I do measurements Thursday morning. My left is lagging a bit though, I may have to do something to get it to catch up :(

In order to compare the start of the log to the finish I'm going to do two full body workouts, on tomorrow and one Tuesday. They'll be the same workouts I started with. I'm going to try to either use the same weight as starting with increased reps or higher weight. I still want to be careful to make sure I don't reinjure myself.

Today's Diet
Will be ~3100 kcal

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.71.jpg

Weight: 159.6 lbs (+5.4 lbs since start)

OFF DAY

I decided to make this an off day so I would be completely rested for the final 2 workouts. I went back to the beginning of my log and copied the two workouts I was doing at that time. I'll be shooting for 8-10 reps. I already know all of my lifts have gone up 10%+ but it'll be cool to get exact numbers.

Today's Diet
I haven't cheated in a while so I had a slice of pizza, a bagel, and a muffin. Total calories for the day should still come out around 3000.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.72.jpg

Weight: 159.6 lbs (+5.4 lbs since start)

Same weight. I'm bumping calories up for the next 3 days, I want to finish this log over 160.

Today's Diet
Will be ~3700 kcal.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up run, 0.49 miles

30 decline crunches
50 decline twist crunches
20 pushups

Squats
235x10
Start was 205x10, 235x6

Standing Calf Raise Machine
280x10
Start was 250x10, 280x8

Bench
155x12
Start was 135x10, 160x6

Assisted Chins
BW x 8
Start was 3 plates x 10
Regular wide grip chins are @ BW x 10 and started at BW x 6

BB Shrugs
285x12
Start was 245x10, 285x8

Seated BB Press
135x8 (not as low as I'd like)
Start was 95x10, 110x6

BB Curl
90x10
Start was 80x10, 90x6

Lying Tri Extensions
80x12
Start was 70x10, 80x6

Ab Crunch Machine
110x15
90x15

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
Still high.

Stamina / Endurance
[***--]
I did supersets and kept the pace fast so heart rate was up.

Energy / Focus
[**---]
Energy was fine but focus wasn't there. By the end of the workout it was ok but still lower than normal.

Pumps / Vascularity
[**---]
Nothing really since I did so little volume

Recovery
Quads are still sore despite the off time.

Other Observations / Comments
I was planning on doing the full workout I started with but when I got to the gym I wasn't feeling it. I decided to do only one set on everything just to compare my lifts to the start. As you can see strength has improved significantly over the past 10 weeks. Some exercises doubled in volume at the same weight :eek: Some had very large increases in volume and weight. I actually think I could do more squat reps too, but with my legs being sore and not having the focus I didn't want to risk hurting myself.

Tomorrow is an off day and the final workout of this log will be Wednesday. I'll be getting blood tests done on Friday and should have the results by Monday. I'll take pics post workout on Wednesday and final measurements upon waking on Thursday. Final review will be posted once I receive the test results.

[lionelxxl]

Other Observations / Comments
I was planning on doing the full workout I started with but when I got to the gym I wasn't feeling it. I decided to do only one set on everything just to compare my lifts to the start. As you can see strength has improved significantly over the past 10 weeks. Some exercises doubled in volume at the same weight :eek: Some had very large increases in volume and weight. I actually think I could do more squat reps too, but with my legs being sore and not having the focus I didn't want to risk hurting myself.


Dan, you've been 'killin' those damn weights man! Major props. Especially on the squats. Wow. You must be pleased!

You've been tearing things up with the intensity and the determination. Good job!

[DriverDan]

Dan, you've been 'killin' those damn weights man! Major props. Especially on the squats. Wow. You must be pleased!

You've been tearing things up with the intensity and the determination. Good job!
Thanks! I always try to push it to the max. I KNOW I can do more reps than I did today. If I had the money I'd get a belt, I think it would help me. I have a lot of forward lean when doing squats and put a lot of stress on my lower back.

I can't wait to see my before vs after pics. I can see a difference in the mirror but it'll be great to see them side by side. I just got my Myotape back from a friend so I'm ready to take measurements too.

Damn just talking about this makes me want to go lift again :D I think I'm going to go practice posing.

[Beejis60]

If I had the money I'd get a belt, I think it would help me. I have a lot of forward lean when doing squats and put a lot of stress on my lower back.

Grandma....

I haven't used a belt since my football days!!!

Good job though ;)

[DriverDan]

Grandma....

I haven't used a belt since my football days!!!

Good job though ;)
Yeah I've been anti-belt for a long time. The problem is I bend over like I'm doing good mornings, it's just the way I'm built. I can't even stop it with body weight squats. I've put up with it for a while but I think it's holding me back. I can do 700x6 leg presses so I should be able to do more squatting.

I need to try front squats too. Still haven't gotten around to trying them.

[Beejis60]

I need to try front squats too. Still haven't gotten around to trying them.

Front squats suck my ass. Peroid!

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.73.jpg

Weight: 160.4 lbs (+6.2 lbs since start)

OFF DAY

Finally broke 160 again. Diet was higher than planned, probably about 3800 kcal yesterday.

Going to work on my Mustang today, need to get it out of the garage by tomorrow.

Tomorrow is my final day of JW and the final day of this log. I'll update it with my final review and blood work when done.

I'll be starting my new log, a sponsored iForce stack (including Bold), in the next few days.

Today's Diet
Will be ~3700 kcal.

[DriverDan]

http://www.thedanexperiment.com/logs/img/pajwh.74.jpg

Weight: 159.6 lbs (+5.4 lbs since start)

Sorry about the delay in posting yesterday's entry. I spent all day trying to get my Mustang towed out of the garage where it was stored.

Today's (yesterday's) Diet
Unknown. Because I Wasn't home I ended up eating a giant slice of pizza for one of my meals. By giant I mean bigger than my head.

Pre-workout Nutrition / Supplementation

T-15 min
1 scoop Purple Wraath in 12-14oz water

Workout

5 min warm up run

30 decline situps
50 decline crunches
20 pushups

Leg Press
580x12
Start was 510x10, 580x8

Standing Calf Raise Machine
285x10
Start was 250x10, 280x8

SLDL
225x10
Start was 195x10, 205x8

BB Shrugs
295x12
Start was 245x10, 285x8

Incline DB Press
65x12
I expected to only do 10 but managed to push it to 12.
Start was 55x10, 60x8

Bent Over Rows
155x12
Start was 135x10, but I had just started doing them.

Seated DB Press
52.5x8
Didn't go as low as I'd like.
Start was 45x10

DB Curl
45x4
Stopped because I was feeling a little pain in the same spot as before and didn't want to risk injury.

Preacher BB Curl
80x10
Start was 55x10, but had just started doing them.

Pushdowns
90x12
Start was 80x8

Post-workout Nutrition / Supplementation
20g maltodextrin
20g WMS
1/2 banana
26g hydrolyzed whey (yields 20g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate


Strength
[****-]
As you can see, strength was greatly improved from the start. I even added a little weight to some lifts from 2 days ago.

Stamina / Endurance
[***--]
Normal

Energy / Focus
[***--]
Normal

Pumps / Vascularity
[***--]
Chest and bis were feeling good.

Recovery
Very little soreness.

Other Observations / Comments
This was the final day. As you can see above I've had significant strength increases. I took pics after the workout but haven't had time to do anything with them yet. I'll probably have them posted on Monday when I get back from visiting my parents.

I took measurements upon waking today. I'll post those along with my final review and pics. Needless to say I've seen some excellent hypertrophy. For example, I gained 2" around my shoulders.

Blood work is being done tomorrow morning. I'll be gone until Sunday night and the final review should be posted Monday or Tuesday. Have a good weekend everyone!

[kevn594]

Nice gains Dan! im very impressed with this stack! Keep Working HARD!

[DriverDan]

Just got back from my weekend vacation. I'm hoping the blood test results will be in tomorrow. My Dad already did post processing on my final pics (it's a hobby for him) so those are ready. Hopefully I'll be able to get the final review and everything up tomorrow!


Nice gains Dan! im very impressed with this stack! Keep Working HARD!
Thanks!

[DriverDan]

Added ending pics to page 1 here. (http://forum.bodybuilding.com/showpost.php?p=47572991&postcount=4)

It looks like I'm not going to have the blood test results today. I may post the final review and measurements anyway and then add the test results when I get them, most likely tomorrow.

EDIT: JUST GOT THE RESULTS!

[DriverDan]

Final review w/ blood tests posted here! (http://forum.bodybuilding.com/showthread.php?p=71164973)