On the road to Recovery with Dymatize Recoup :)

[boostthis89]

Well alot of you know me and my wacked out training tactics so ill just let my log speak for itself on that aspect..

short rundown of me.
i compete off and on in powerlifting, do some strongman stuff on the side in my training.. I like being big and strong basicly lol..
im 6'4 255lbs currently.. im planning on adding another 15-20lbs back on( i was in the 270s last year, but took the summer off). I use ALOT of BCAA"s usualy and this oportunity to try one from dymatize kicks ass.. s aves me some money and helps me try a new product.


Current supplement regimine
Whey protein
bcaa's which ill be only taking Dymatize from now on.
stimulants only when im dead tired before the gym.
I do consume powerade/gatorade usualy with my aminos so I wont change that at all, if i do itll just be pure dextrose with the dymatize Recoup

Recoup will be start drinking it around the begginning of my workout, halfway through my workout ill be adding in some simple sugars to help increase insulin/shuttle nutrients/help me replenish my glycogen stores/ etc..


Reason for this is when I take aminos with some type of simple sugars halfway through my workouts my energy levels stay up and I notice a HUGE difference in recovery.


basic rundown of my diet

7am: 8-10 slices whole wheat bread, 10 jumbo eggs+ 2 full eggs, + 2 scoops of protein
or 2 cups oatmeal + 12 eggs + 2 scoops protein

10am: 3 cans of tuna, 8 slices wheat bread, little bit of salad dressing with the tuna

12pm: 10oz of beef with rice or some type of pasta
or 5 double cheeseburgers and a large fry from a local burger joint here, $5 for all of that so u cant go wrong lol.

3pm: lately its been a footlong sub with triple meat, lettuce, jalepeno's and chipolte sauce some subway and 1 cup of oatmeal raw

5pm
2 scoops protein, 2 cups oatmeal in water and drank.

6pm at the gym

6:30 or so I start in on amino's & simple sugars

7:30 2 scoops whey

8pm usualy close to a pound of beef & rice or pasta

10-10:30pm bedtime
half jar of smuckers natural peanut butter, 1 large container of cottage cheese


Im also snacking at work inbetween on candy and random **** half the time ..
but thats a basic rundown, I usualy shoot for 125-150g carbs per meal for my first 3 meals, then 100g carbohydrates every other meal.
60g protein MINIMUM per meal.
the fats that I actualy do count are just the peanut butter at bedtime, for some reason I grow very well when i keep my fats to before bed versus spread out throughout the day. I also have less fat retention when I seperate carbs & fats


Workouts will get listed as they happen, I am suposed to take the next 2 days off just because ive been on a pretty long stretch of no breaks but we'll see what happens tonight lol

[boostthis89]

I also forgot to mention ill be placing an order with bbing.com for some more of this recoup so I can extend my log a little bit longer.
according to the instructions someone with my bodyweight needs 4 scoops in a serving, which means these 2 containers would last me 15 days. ill be ordering 2 more containers before these 15 days are up so I can continue

[boostthis89]

well ended up going to the gym last night for an active recovery night..

donkey calf raises on leg press:
went up a plate at a time, sets of 20 until i hit somewhere in the 900s i dont remember the exact number, did 2 sets of 10 with that, then had my friends dropset the weight back down for me..

3 sets of seated calf raies with 5 plates to failure each set.


20 minutes walking on treadmill..



Tonight should be my second time in a bench shirt so we'll see how that goes and ill be able to update it later..


First impression on the Recoup so far..tastes like an arctic rush or slush puppy from dairy queen, really good, i like sour **** too so thats a HUGE plus .
Also noticed it mixes fairly decent too.

[joakman]

Glad you liked the flavoring of it, BCAA's are almost impossible to have a good flavor/mixture.

In for some crazy training stuff

[MuscleMom]

Got my cute muscley self in here LOL

Great start to your log! It will definitely be fun to follow along

I love the amount of food you eat! Impressive

[SLU12]

Wow strong diet man.. I thought I was eating a lot during my bulk but that's a crazy amount of food lol. In for your log

[boostthis89]

Glad you liked the flavoring of it, BCAA's are almost impossible to have a good flavor/mixture.

In for some crazy training stuff

yeah the flavoring is definitly kick ass.. I dieted hard ONCE in my life and ended up about 5-6% bodyfat, it was a bitch, but when id feel like cheating i would spoonfeed scivation Xtend into my mouth and suck on it..
This stuff tastes better raw than extend by far.. but nothing can beat green apple

Got my cute muscley self in here LOL

Great start to your log! It will definitely be fun to follow along

I love the amount of food you eat! Impressive

good.. now we just need to post posing pictures for eachother to really get this log going

Wow strong diet man.. I thought I was eating a lot during my bulk but that's a crazy amount of food lol. In for your log

im not even hardly bulking yet bro lol. I hardly ate anything all summer and took most the summer off lifting due to alot of reasons.. I cut down a few months back from 265 to 240 to drop weight classes for powerlifting, I ended up @ 240lbs bodyweight squatting 550, deadlifting 670, it wasnt bad for me . but then my strength started to topple from not enough food and i started to -feel small.
Right now im being conservative with food because i cant afford alot lol..
Just wait and see what happens.. ive got a goal of putting on 6-7lbs this month and staying about the same bodyfat.. Usualy pretty easy for me to get up to 270lbs or so and at this bodyfat.





Im excited for tonight to train with this bench shirt again, im bringing some baby powder and plastic bags to try and make it easier to put on this time.. last time i was already kinda sweaty and it was a mother trucker to get it past my forearms and up past my elbows.

[boostthis89]

second workout tonight with my bench shirt... this thing is fricken weird and im sure its going to take alot of practice and patience to get the hang of it.. I didnt go up as heavy as I did last time, i decided to just concentrate on technique this time and practice that with it rather than just go heavy.


Barbell bench raw:
135x10
225x6
275x6
315x3
335x1
355x1
------------------------------
shirted bench:
405x1 on 4 board
455x1 on 3 board
455x1 on 3 board
455x1 on 4 board.
thats enough shirted benching for tonight, keeping the shirt on any longer than that is uncomfortable lol.
---------------------------

close grip bench press starting at chest level in squat rack on safety bars, each rep weight is set down 100% and load taken off then fire up:
225x10
275x3
295x3
295x3
295x3
305x2
----------------------------------------------------
incline cable flys:
100lbs x 3 sets of 20 reps
--------------------------------
rope pressdowns on lat machine for triceps:
3 sets of 20 reps with 100lbs
triceps were shot already lol..



pretty fricken good workout all in all, energy levels definitly stayed up, i still love the taste of this stuff, i might just start eating it raw lol.

[CTpump]

In and strong workout tactics broham. Here's to the gains to be made!

[boostthis89]

now somthing I forgot to mention in my first post.. I usualy squat and deadlift pretty heavy but the last month or so ive been having an issue with pain in my left knee so I havent done anything really significant at all as far as weight is concerned, trying to let it heal and really concentrating on hamstrings and glutes with some light quad work(whatever isnt making it hurt)..
so with that being said i had a lower body day today and i was suposed to try squatting but even the bar was making my knee hurt so I decided to do some partial deadlifts little bit wider than conventional to take the stress off my knee and concentrate mainly on hamstrings and such...


Workout:
deadlifts from 8" below knee level, puts it at bottom pin in the rack.
135x10
225x5
315x5
405x5
495x5
495x5
495x20
495x16
315x20
----------------------------------------
barbell good mornings:
135x9
185x9
225x9
275x9
315x9 NEW PR.. best i ever got on these the last time going heavy with triples was 315x3, i could have gone up in weight fairly easy with these lol.
315x9
----------------------------------------------------------
glute ham raises, ankles underneith bar on smith machine to hold myself down, with a bench under my knees
3 sets of 9 reps
--------------------------------------
now for some quad stimulation since my knee is hurting i dont know how heavy i could go so partials with high reps it is.
super narrow stance leg press 3/4 ROM
3 plates per side x 50 reps
4 plates per side x 50 reps
5 plates per side x 50 reps
7 plates per side x 50 reps

that was good enough for me.. my knee was starting to bother me pretty good on 7 plates per side. definitly got a good quad pump which is what i needed and some blood flow to help with recovery..

Today i took some Viper that was sent along with the aminos because i trained early afternoon instead of at night like usual, so I was pretty dead..
im definitly awake and focused I can say that much, its not overpowering but its not so little that you dont notice it.. I wont be taking this all the time, just on the days i need an extra kick.

tried the fruit punch aminos today mixed with fruit punch gatorade.. GOOD **** lol... flavoring on this stuff is incredible too and I hate fruit punch usualy..
Really like how easy this stuff mixes compaired to alot of other BCAA's ive used

[Korr]

Solid log, and impressive numbers.

Which flavor did you like the best so far?

What type of training program do you usually run for powerlifting?

[boostthis89]

Solid log, and impressive numbers.

Which flavor did you like the best so far?

What type of training program do you usually run for powerlifting?

blue raspberry by far.. ive never been a big fan of fruit punch though..


I usualy just go by what my body tells me on the day off.. I do alternate between squats and deadlifts on lower body days though, if i squat heavy then i do a dynamic deadlift movement and sled pulls/good mornings/farmers walks/ etc.. somthing like that.
more of a westside style program but with bodybuilding tactics in as well.
I train bench squat and deadlift like a powerlifter, but i train everything else like a bodybuilder.. I gain muscle size and strength pretty easy always have so it works pretty good for me..
If i feel like im worn down ill take a day off, or if i feel i need to do one muscle group rather than the other because its sore or feels off then ill do it..

[boostthis89]

well wtf good would I be unless i threw a picture up??

[oxbeard]

in

Workouts look amazing and x2 on the diet, that's some freakin' serious eats man

[MuscleMom]

Love the pic

[Snowman24]

subbed the log, come stop by my recoup log broski

[boostthis89]

subbed the log, come stop by my recoup log broski

ill def be there bro.

Love the pic

you better love it.. its only gonna get better...


Well change of plans.. m y worst fear has actualy hit home about my knee bothering me lately... ive been researching all weekend trying to find the symptoms that i have.. I have found it on multiple websites, spoken to a doctor I know as well as my chiropractor..
my upper bursa in my knee is stressed fairly bad is our conclusion.. its called bursitis.
Ive been training my legs heavy off and on the last month or so when it feels decent but it always ends up hurting more after the fact..

Im gonna turn into a hamstring and upper body bitch until this heals, i really dont want to have surgery or any serious injury accure, this might take a while to heal to begin with..

The extent of my leg work is going to be top ROM leg presses with very little weight and high reps from now on until this heals... Ill be killing the living **** out of my calfs and hamstrings though.. lots of good mornings, deadlifts from knee level and sumo for high reps, glute ham raises, etc... Just so i can keep hamstrings and glutes strong enough that I dont fear losing my strength in my favorite lifts.

With that being said I took yesterday off just stretched, walked on a treadmill for 20 minutes and sat in a hot tub..

since my workouts are changing due to this injury ill only be training chest like a powerlifter to get my bench back to where it used to be since i hate benching and rarely go heavy.
everything else ill be training like a bodybuilder..


Workout tonight:
lat pulldowns, large straight bar, wideest grip i could get
warm up half stack x 20 reps
warm up full stack x 10
warm up full stack x 10
full stack + 45lbs x 5
full stack + 45lbs + 25lbs x 5
full stack + 45lb + 45lb x5
full stack + 45lb + 45lb +25lb x 5
full stack + 45lb + 45lb +25lb + 10lb x 3
this last set felt heavy which is unusual because my last time doing these i did that extremely easy for 5

------------------------------------------
corner T bar rows with V griip handle and Barbell
4 plates x 10 reps
5 plates x 10 reps
6 plates x 10 reps
7 plates x 10 reps
7 plates + 25lb x 10 reps
dropsetted these back down failure at each one for last set.
-----------------------------------------------------------
1 arm pulldowns with reverse grip and pulling from infront of myself at an angle
90lb x 6
110lb x 6
130lb x 6
100lb x failure
80lb x failure
-----------------------------------------------
dumbell shrugs:
150lb dumbell per hand x 20 reps x 5 sets
---------------------------------------------
preacher curls: which I NEVER DO lol i hate these.
45lb per side of EZ bar x 10 reps
45lb +25lb per side of ez bar x 10 reps x 3 sets
-----------------------------------------------
dumbell hammer curls:
50lb x 10
60lb x 10
60lb x 10

60lb x failure
40lb x failure
30lb x failure
20lb x failure
10lb x failure
25lb plate x failure

--------------------------------------------------


I think i covered most angles with this.. felt ****ing good too..

Bodyweight today was 262 with shoes/ sweatpants and T shirt.. so figure im about 259-260.. ill be over 260 before the weekends over


I tried that Xpand i believe its called that was a sample that came with the stuff tonight.. **** my lower back pumps were unreal and I NEVER get lower back pumps, so its gotta be somthing with this stuff...

These BCAAs are pretty fricken strong on flavor, im going to have to start deluting them a little bit more. ive been putting 2 scoops into a 20oz powerade bottle to sip on during my workout, halfway through my workout I hit up 20oz of powerade and 2 more scoops of bcaa's. the bcaa's and blue raspberry powerade kind of overpower the flavor WAY WAY too much

[oxbeard]

Sorry to hear about the knee, hopefully the change will help it heal sooner rather than later.


Glad to see you have the results with the xpand. I just ordered some, sounds like I should be happy with it

[boostthis89]

workout tonight was really good..
I went in and started doing stiff legged deadlifts froma 6" platform and i noticed within 10 minutes myself going hypo which im not sure why.. I went and got a powerade and some bcaa's and started drinking it.. 15 minutes later i was fine..


stiff legged deadlifts from 8" box.
135x10
135x10
135x10
225x10
275x10
315x10x3
------------------------------
good mornings:
135x10
185x10
225x10
275x10x3
--------------------
Donkey calf raises on leg press:
went up 2 plates each set until i failed at about 12 reps, dont remember how many plates, most sets were sets of 20 though, and maybe 7-8 sets were done.
-------------------------------------
decline sit ups with partner throwing 20lb medicine ball at me.
3 sets to absolute failure
----------------------------
lying straight legged leg raises:
3 sets to absolute failure.
------------------------------

[MuscleMom]

Ummm... are there any weights for any one else in the gym to use while you are there

You are super man!!!

[boostthis89]

Ummm... are there any weights for any one else in the gym to use while you are there

You are super man!!!

those arent even respectable numbers for me yet.... my knee is stopping me from doing anything crazy lol..
few weeks ago i squatted 575x5, i can easily leg press 1400lbs or so for a set of 20ish.
my working sets for deadlifts are usualy mid to high 500s.
Also front squats i was about to nail 405 on until my knee started irritating me..
ugh the pain of not being able to lift heavy!!!..

When i train at the YMCA people bitch because we dont have alot of 45lb plates and i steal them all ..
the gym i usualy train at has maybe 1000lbs worth of weights at each bench LOL so i never run out

[njemscode1983]

those arent even respectable numbers for me yet.... my knee is stopping me from doing anything crazy lol..
few weeks ago i squatted 575x5, i can easily leg press 1400lbs or so for a set of 20ish.
my working sets for deadlifts are usualy mid to high 500s.
Also front squats i was about to nail 405 on until my knee started irritating me..
ugh the pain of not being able to lift heavy!!!..

When i train at the YMCA people bitch because we dont have alot of 45lb plates and i steal them all ..
the gym i usualy train at has maybe 1000lbs worth of weights at each bench LOL so i never run out

Your lifts are awesome! I second the super man comment!

[boostthis89]

workout tonight lasted longer than usual.. about hour and 45 minutes.. I wont be going in tomorow and possibley taking saturday off so I wanted to just destroy myself and a few extra body parts.


workout:
barbell bench press:
135x10
135x10
135x10
225x5
275x2
315x5(dont ask me why i did more than 2 LOL, 2 rep max tonight, it just felt light)
335x2
345x2
355x2
365x2
-----------------------------------
3 board barbell bench press:
315x3
345x5
365x5
375x4
-----------------------------------

close grip bench press starting at chest level on safety bars, setting bar down each rep 100% and loosening up, then firing up like ur throwing that mother truck at the ceiling

225x10
225x10
225x10
i shoulda been another 50-75lbs on these but my elbows were starting to feel it so we left it there.
------------------------------------------------------
incline cable flys: very slow and very strict form
70lb x 12
80lb x 12
90lb x 12
100lb x 12
100lb x 8
with how strict and squeezing at the top we were doing this last set was just horribley hard on the 7th and 8th rep so I left it.
------------------------------------------------------------

Seated smith machine presses:
135x10
225x10
225x10
225x10
these felt so fricken hard after all the other stuff we did, i usualy go up to 3 plates or so for a set of 8-10 on these.
-----------------------------------------------------
heres teh kicker, gotta throw somthing in that works your entire core to the fullest.. and with how hard those smith machine presses felt..
why not try somthing new?? standing 1 arm dumbell military presses YEAH BUDDY
these were done 1 arm at a time for the full set then switch arms.

70lb dumbell x 6 reps, omfg did that feel heavy.. but this was just to see how they feel.
80lb dumbell x 6 reps felt even heavier but the reps were clean.
debating on going up on weight. and the crazy **** that I am decided to go against my workout partners wishs of me staying at 80s.. F-that!

90lb dumbell x 6 reps, i got 6 with each hand but it was pretty tuff..
SOMEONE SAY F-THAT F-THAT
http://www.youtube.com/watch?v=d-OvzM-NxnI
100lb DUMBELL x 5 with right arm
SOMEONE SAAY FUK THAT
100lb DUMBELL X 6 LEFT ARM.

I destroyed that **** UGH.
lol ill be going up in weight on these next time and doing them earlyer in the workout..
--------------------------------------------------------------
SUPERSET!!!
rope tricep pushdowns on lat pulldown machine:
80lb x 12 x 3
Side lateral raises:
40lb x failure
50lb x failure
50lb x failure
I was ****ing shot on these already,

-----------------------------------------------------------------------
CRAZY workout, really good, really high intensity.
most of the rest was just my 2 training partners tonight doing their sets, so it was pretty fast paced and intense..
I did take 3 vipers tonight about 15 minutes before the gym, maybe 30 minutes later i felt feeling warmer and ALOT of focus.. this is definitly a kicker in my workout tonight, i was dead tired leading up to going in..

I sipped on 4 servings of Recoup blue raspberry starting my workout up until halfway point, then added 4 more scoops into a large bottle of powerade and sipped t he rest of the workout, I love this ****

im still pumped!

[CTpump]

Now that's beastin', man! Definitely you got a lot done with all that energy

Ummm... are there any weights for any one else in the gym to use while you are there

You are super man!!!

haha he hogs all the plates and everyone could not really rage because they are just admiring those beastly lifts

[MuscleMom]

Thanks for the advice in my little log I appreciate it! Hope I didn't come across as unappreciative last night. I was typing in sleep mode

Super-duper wo!

One word... DAMN

Enjoy your Friday!

Now that's beastin', man! Definitely you got a lot done with all that energy



haha he hogs all the plates and everyone could not really rage because they are just admiring those beastly lifts

Good point!!! I know I would be

[boostthis89]

workout today was suposed to be a f-off day since my entire body is sore, i road motorcycle for like 6 hours yesterday lol lower back is shot :P.

superset
standing alternating dumbell curls with strict form:
30lb x 20
40lb x 8
50lb x 8
60lb x 8
70lb x 8 NEW PR, i didnt get this many reps last time i did these, i also dont train arms that often. These were very strict, i had a few sloppyer reps after these but i wont count them.


tricep rope pushdowns: full stack x 20 with a 2 second pause and squeeze on triceps each rep. 5 sets
-----------------------------
Superset
1 arm reverse cable pulldowns

60x 12
70x 12
80x 12
90x12

dumbell hammer curls alternating
70lb x 5
80lb x 5
90lb x 3
40lb x failure

[Snowman24]

dude can i ask why you do like 10 sets on flat bbench alone? lol not hatin just interested why, i mean obv works your friken huge!

[boostthis89]

dude can i ask why you do like 10 sets on flat bbench alone? lol not hatin just interested why, i mean obv works your friken huge!

usualy after i get to a certain weight on my working sets if i take too large of jumps it feels alot heavyer than it should and im more likely to fail sometimes. I dont like failing a set lol
I havent concentrated on my bench in a while either so im really going to work on speed and consistancy again, the 10lb jumps were just fine for me on that. next time ill end up jumping up a little faster and doing some working sets with a heavier weight.

When i train any major muscle group i usualy just pick 1 excersize for power and go to town on it, like when i train back I will usualy have a thickness day and a width day.. the day I go for width i might do 15-20 sets of pulldowns with varying grip, but it works. you dont need a ton of excersizes for each muscle group to grow

[CTpump]

So what's on tap for Monday?

[boostthis89]

So what's on tap for Monday?

welll on tap was some new PR's.. I hit some pr's saturday as well..

saturday i was dead and felt like crap all day but i took 4 vipers and went to the gym anyway, the vipers didnt even help how I felt.
so i decided to just do 1 armed movements for higher reps for back instead of what i was suposed to, just a **** off day I guess.

Saturdays workout:
1 arm lat pulldowns
7 sets of these, 6 reps per set, i worked my way down the stack, sorry i didnt keep trakc my head was out of it..

Seated 1 arm cable rows:
ended up getting a new PR with 190lbs per arm for 6 reps.. a butt ton of sets of these were done..

dumbell shrugs:
150lbs per hand x 3 sets of 20 reps with a few second pause at top just to work it harder..


i was done after this, i just felt like crap so much i called it quits and went home to bed..

-----------------------------------------------------

Todays workout: **** off day.
tricep kickbacks: 3 sets 20lb dumbell, 30lb dumbell, 40lb dumbell
6 reps per set
---------------------------------
hammer curls:
40lb x 10
60lb x 10
70lb x 10
80lb x 7 NEW PR
85lb x 5 + 3 crappy reps
---------------------------------
tricep pushdowns on lat pulldown machine with straight bar
100lb x 10
140lb x 10
160lb x 10
180lb x 10


-------------------------------------------------
tried doing skull crushers and somthing just kept feeling off today, hell eveythinf felt off today again..