The Ultimate Lean Bulk: "No One Said It Was Easy"

[EricDavis81]

SWEET going to do this today! Thanks.

[SOH11]

Got that PB&Co Pumpkin at Fresh Market. Last one left, 4.99. I thought it was really good!

[ugasar]

Next weekend.
Handels this weekend and next week in Pittsburgh and Columbus
2 back to back weddings hence why i am out of town the next 2 weeks.
Big stop at TJ in Columbus, Fresh market, Graeters, Whole Foods.

YESSS!!! Every time I travel with family, they are always like why do you have a cooler haha?? "Never know what you are going to find on your ice cream hauls!!" Good luck on the search, keep me posted..

that some solid deads tho.. goodjob.

Trying to hope on the gain train my man!

SWEET going to do this today! Thanks.

Little confused here.. Do what?

Got that PB&Co Pumpkin at Fresh Market. Last one left, 4.99. I thought it was really good!

SCORE!!! Good to know you like it.. I will most likely be cracking it open after my Nuts'N'More Pumpkin Spice!

[ugasar]

Weigh-In Wednesday: 179.2

Push B
** = Supersets

Flat Bench
135 x 10
185 x 10
205 x 8
225 x 6
255 x 5 x 5
275 x 2
285 x 1
225 x 3 (3 sec. pause at bottom)
185 x 10 (3 sec. pause at bottom)

DB Incline Press
90 x 8 x 4

DB Shoulder Press
70 x 8 x 4

Skullcrushers
12 x 4

Tricep Rope Extensions
12 x 4

DB Lateral Raises
10 x 4

Lying Crunches**
Hanging Leg Raises**
Decline Weighted Ab Twists**
4 x 25 reps

Side Crunches**
Jack Knives**
Knees to Chest**
3 x 30 reps

10 minute cool down on bike.

Daily Macros: 3,871 – 88F/573C/199P

Salt & Straw Carrot Carrot Cake (Full review in ICE Now thread)






I haven’t felt this good with bench press in quite some time. Everything felt on point and together this morning. Definitely hit a rep PR at 255. I was therefore a little taxed going into shoulder press and went for slightly lower weight with an extra set. Solid session overall! Gotta continue to eat and grow, getting stronger every day!

[The Solution]

no words needed:
Trader Joe's Cookie Butter Pumpkin Pie Spice

[ugasar]

no words needed:
Trader Joe's Cookie Butter Pumpkin Pie Spice

F-U Bob!!! I was just there and didn't see this Release date? Do you have it or is that someone else's picture? In for review!







Leg B

Front Squats
135 x 10
185 x 10
205 x 8
225 x 5
230 x 5 x 5
185 x 10 (2 second pause at bottom)

Single-Leg Leg Press
2 plates/side x 30 x 6

DB Stiff Leg Deadlift
85 x 10 x 4

Leg Extensions
15 x 4

Smith Machine Calf Raises
3 plates/side x 20 x 6

10 minutes of HIIT (5 sprint – 5 walk)


Daily Macros: 3,857 – 84F/574C/202P

Trader Joe’s Pumpkin Spice Salted Caramels


Another good leg day today. I am really starting to get in a groove with front squats. My form is getting much better and I am more comfortable with my setup, & therefore the weight/reps are getting easier & feeling lighter. One more day until the weekend, which means relaxing and football!

[sonnydfrizzy]

You've got some sickening work capacity. Haha.

I did like 3x3 on front squats the other day tryna set a PR and did not want to do anything else after.

[The Solution]

Bro
you ask me all the time. I don't live close to a TJ lol
I live about 3 hours away.

[ugasar]

You've got some sickening work capacity. Haha.
I did like 3x3 on front squats the other day tryna set a PR and did not want to do anything else after.

Thanks man! I was thinking about going for 5 or 6 sets of 3, but backed off and stayed at 5 by 5..

Bro
you ask me all the time. I don't live close to a TJ lol
I live about 3 hours away.

I know that, but I didn't know if you happened to be visiting one that day or had scooped it up recently when traveling!

[SOH11]

All I know is that this log/thread has made me addicted to Trader Joe's. Nearest one is about 25 min away which isn't bad at all. ****ing love going there and just walking around to see what they got.

Also makes me want to eat ice cream non stop. The struggle is real.

[NaturalPursuit]

You've got some sickening work capacity. Haha.

I did like 3x3 on front squats the other day tryna set a PR and did not want to do anything else after.

Your back on the forums?!

[sonnydfrizzy]

Your back on the forums?!

Mad rapes for welcoming back Sonny lmao

[Crucifist]

F-U Bob!!! I was just there and didn't see this Release date? Do you have it or is that someone else's picture? In for review!

I think this is new. May not even have had it the last time you were there. I don't believe I saw any at my store earlier this week, but then again only a few of the pumpkin items seem to have popped up so far.

[ugasar]

All I know is that this log/thread has made me addicted to Trader Joe's. Nearest one is about 25 min away which isn't bad at all. ****ing love going there and just walking around to see what they got.

Also makes me want to eat ice cream non stop. The struggle is real.

TJ's is great man! I wish I was as lucky as you are and only had to travel 25 minutes.. It is worth taking a trip at least once every month or so.. I would go now because all of the pumpkin stuff should be out and then again right after thanksgiving, because all of the winter goods will be out then! Ice cream gains for days in here man.. Better get you some too!

Your back on the forums?!

Mad rapes for welcoming back Sonny lmao

Ummmmmm did I miss something? I never knew Sonny left!

I think this is new. May not even have had it the last time you were there. I don't believe I saw any at my store earlier this week, but then again only a few of the pumpkin items seem to have popped up so far.

It is definitely brand new, but I was just there Sunday morning and did not see this at all.. I thought all of the pumpkin products were out, but I guess they waited a little longer to release this one. I have a sister that lives 10 minutes form one, so I will have to get her to grab this for me next time she goes shopping there!





Pull B

Wide Grip Pull Ups
10 x 4
10 x 1 (negatives)

Conventional Deadlifts
135 x 10
225 x 8
275 x 5
315 x 3 x 6

Seated Cable Rows
12 x 4

Cable Rear Delt Flys
12 x 4

DB Curls
40 x 12 x 4

Straight Bar Preacher Curls
65 lbs. x 12 x 4

Stretching/Mobility Work

Daily Macros: 3,760 – 81F/560C/198P

Baked Swai Corn on the Cob & Cajun Fries


I was feeling pretty recovered so I decided to give with conventional deadlifts again this workout, instead of the rack pull deadlifts that I generally do for Pull B. I am glad I decided to give them a shot too, 6 sets of 3 at 315 felt great today! I still have a long way to go and plenty of room to grow, but at least my form is starting to feel alos better.

[The Solution]

I think this is new. May not even have had it the last time you were there. I don't believe I saw any at my store earlier this week, but then again only a few of the pumpkin items seem to have popped up so far.

it comes out today the Cookie Butter

[ugasar]

Thinking about going to a waxy maize rather than Gatorade intraworkout. Just as cheap and been reading up on it some, seems effective! Does anybody have any thoughts regarding this?

[The Solution]

Thinking about going to a waxy maize rather than Gatorade intraworkout. Just as cheap and been reading up on it some, seems effective! Does anybody have any thoughts regarding this?

not as cheap it will be a bit more cost wise
buy gatorade powder in the store , add the powder to some water, and you will be Good to go.
Cheaper per serving.

read mikes log here is what i wrote from my article i wrote on intra workout carbs:

Waxy Maize, which was also labeled as “Carb Slam” by Primaforce (a joint company of Scivation). Waxy Maize kind of like Dextrose empties into the stomach at a very rapid and quick pace processing high molecular starches. During this process the glucose is hydrolyzed into free glucose through the digestive tract of the small intestine before they are absorbed into the blood stream. Because of how fast the high molecular glucose provide a sustained (key word sustained) energy release into the bloodstream it helps keep insulin levels stable during training or the use of these carbs to help for optimal performance. Due to these carbs basically being identical to amylopectin (a glucose polymer of a high branched structure) the long chain of glucose aids in extensive branching to a low osmolality solution. Due to how fast this processes through the stomach faster than a glucose solution (such as dextrose and malto dextrin) these provide a steadier, streaming, and slower release of glucose into the blood stream. This prevents insulin from peaking to crazy high levels and aids a smoother energy hit

[ugasar]

not as cheap it will be a bit more cost wise
buy gatorade powder in the store , add the powder to some water, and you will be Good to go.
Cheaper per serving.

read mikes log here is what i wrote from my article i wrote on intra workout carbs:

Waxy Maize, which was also labeled as “Carb Slam” by Primaforce (a joint company of Scivation). Waxy Maize kind of like Dextrose empties into the stomach at a very rapid and quick pace processing high molecular starches. During this process the glucose is hydrolyzed into free glucose through the digestive tract of the small intestine before they are absorbed into the blood stream. Because of how fast the high molecular glucose provide a sustained (key word sustained) energy release into the bloodstream it helps keep insulin levels stable during training or the use of these carbs to help for optimal performance. Due to these carbs basically being identical to amylopectin (a glucose polymer of a high branched structure) the long chain of glucose aids in extensive branching to a low osmolality solution. Due to how fast this processes through the stomach faster than a glucose solution (such as dextrose and malto dextrin) these provide a steadier, streaming, and slower release of glucose into the blood stream. This prevents insulin from peaking to crazy high levels and aids a smoother energy hit

I appreciate the input! It sounds interesting, especially considering it supposedly won't let you "crash" quickly by keeping insulin levels stable. I can get a tub for $0.25/serving, so I think I may give it a shot! Won't hurt any and if I don't like it then I will just go back to Gatorade powder..




Push A
** = Supersets

Seated Overhead Press
155 x 8
155 x 6 x 4

Flat DB Press
95 x 5
100 x 10 x 5

Weighted Dips
45 lbs. x 12 x 4

Dumbbell Overhead Tricep Extensions
75 x 10 x 4

Tricep Machine Pressdowns
15 x 4
25 x 1 (dropset)**

Pec Dec Fly
12 x 4**
10 x 4**

Weighted Aerobic Ball Crunches**
25 Pounds x 4 x 80
Planks**
1 minute x 4
Side Planks**
30 seconds x 4

Ab Crunch Machine
4 x 25

15 minute moderate-paced walk

Daily Macros: 3,847 – 86F/573C/197P

Dunkin’ Donuts Reese’s Peanut Butter Square Donut


It was raining and nasty out all day yesterday, so I decided to grocery shop and meal prep early morning, then was flat out lazy. Just did some mobility work in front of the TV all afternoon while watching college football. It doesn’t get much better than that haha! I hit a push workout today and the rest yesterday definitely treated me well. I decided to switch it up by going seated military press today, and hit some good numbers. DB press felt really good also, but I am still waiting on those 110s to come in from the manager. The weather continues to be rainy/cloudy, so it looks like more stretching and NFL all afternoon.

[ugasar]

Leg A

Back Squats
135 x 10
185 x 10
225 x 10
275 x 6
315 x 3 x 6
225 x 6 (5 sec. pause at bottom)
185 x 12 (5 sec. pause at bottom)

Single-Leg Leg Press
2 plates/side x 30 x 6

Barbell Stiff Leg Deadlift
145 x 10 x 4

Lying Leg Curls
20 x 5

Barbell Shrugs
225 x 20 x 6

Leg Press Calf Raises
6 plates/side x 20 x 6

10 minutes of HIIT (5 sprint – 5 walk)

Daily Macros: 3,883 – 82F/583C/201P

Coolhaus Chocolate Molten Cake




I don’t know what it was, but my legs felt incredible today. I haven’t been able to push this much weight in a while. Every rep felt unbelievable, and I can tell I am going to be sore for quite some time after this one. Will be doing some major stretching later today and tomorrow, & also hitting some more kcals after that one! It is easy to see that I am getting stronger day by day, but still gotta keep growing!

[The Solution]

Get a vid up sometime off your phone. Snap it on the side of your shaker cup bet no one will ever see it

[SOH11]

Three things man:

1) Scale of 1-10 how was that Reese's donut? I got a Dunkin' about 2 seconds from me. Worth it?

2) Dude I was just at Fresh Market today and saw that Coolhaus Molten Cake. I passed on it cause it seemed so basic but that image is making me regret it.

3) ****ing nice work on the squats today! Hope I'm reading that right cause it looks like you did 315 for 3 sets of 6? Or is that 6 sets of 3? Either way, it's good chit. How are the knee wraps working out for you? Still like them?

[The Solution]

Three things man:

1) Scale of 1-10 how was that Reese's donut? I got a Dunkin' about 2 seconds from me. Worth it?

2) Dude I was just at Fresh Market today and saw that Coolhaus Molten Cake. I passed on it cause it seemed so basic but that image is making me regret it.

1. No
2. Basic does not always mean bad. If you have good quality its worth it
Start reading reviews, that helps a ton. Ice Cream informant, On Second Scoop are 2 great resources.
Jeni's Dark chocolate is basic, but the best on the market, and i would eat pints of ice daily if i could.

[ugasar]

Get a vid up sometime off your phone. Snap it on the side of your shaker cup bet no one will ever see it

Aight aight, I will see what I can do.. But no promises!

Three things man:

1) Scale of 1-10 how was that Reese's donut? I got a Dunkin' about 2 seconds from me. Worth it?

2) Dude I was just at Fresh Market today and saw that Coolhaus Molten Cake. I passed on it cause it seemed so basic but that image is making me regret it.

3) ****ing nice work on the squats today! Hope I'm reading that right cause it looks like you did 315 for 3 sets of 6? Or is that 6 sets of 3? Either way, it's good chit. How are the knee wraps working out for you? Still like them?

1) IMO anything that sounds somewhat decent, and isn't going to break the wallet, especially if it's LIMITED EDITION, is worth trying.. Overall, it is probably a 6/10.. But for $1?? Shoot yeah it is worth at least giving it a shot! It isn't awful, just not a Reese's PB flavor.. Still good though!

2) Sounds plain jane I know, but Coolhaus is legit! Get this in your life now.. Also if they have Bananas Foster, get that too.. It is my favorite flavor by them! Also, in comparison to Jeni's Dark Chocolate, it isn't really fair to compare because that is dark chocolate & this is more of a milk chocolate/fudge flavor.. Secondly, this has mix-ins while Jeni's does not! So not really a fair comparison IMO.. However, with that said I do think this is better than Jeni's if I HAD to pick one though! As Bob said though, Jeni's is a VERY QUALITY ice cream/base that doesn't need mix-ins to be great..

3) I always lists reps, then sets.. So this is 6 sets of 3! Not repping anything higher than that..... YET!!!! I'm still a weakling! And I am currently using the SBD Knee Sleeves.. One of the best purchases I have made yet.. Highly recommended if you ask me!

[ugasar]

Pull A

Conventional Deadlifts
135 x 10
225 x 8
275 x 5
315 x 1
290 x 5 x 5
315 x 1

Wide Grip Pull-Ups
12 x 5

Single Arm DB Rows
90 x 10 x 4

Lat Pulldowns
10 x 4

Rope Face Pulls
12 x 4

E-Z Bar Curl
55 x 12 x 5

Seated DB Curl
35 x 10 x 5

Incline Dragon Flags**
4 x 20
Decline Weighted Ab Crunches**
4 x 30
Ab Crunch Machine**
4 x 25
Ab Wheel Out**
4 x 15

Stretching/Mobility Work

Daily Macros: 3,833 – 84F/579C/192P

Steak ‘n Shake Cookie Butter Milkshake


Legs were absolutely killing me this morning, so deadlifts weren’t as good as they could have been had I not hit 315 for 6 sets of 3 on squats yesterday. It was still a good workout overall, I just ended up dropping the weight a little bit and really focused in on my form and contraction. DOMS will probably be even worse tomorrow, so I see a lot of stretching in my future.

[SOH11]

Ya, **** it, I'll pick up one of those Reese donuts this weekend probably. One dollar ain't bad.

In other news, get ready man:

http://www.today.com/food/oreo-confi...or-real-t46976

[The Solution]

You should try to not set up deads right after squats. Give your legs time to recover.
Proper programming.

How is the mint compared to the chocolate (Coolhaus)??

[ugasar]

Ya, **** it, I'll pick up one of those Reese donuts this weekend probably. One dollar ain't bad.

In other news, get ready man:

http://www.today.com/food/oreo-confi...or-real-t46976

Keep me posted on your thoughts on the donut.. Hahaha I saw those this past weekend.. I am basically stock piling Oreos for when I have to give up ice cream for Lent (give it up every year).. I currently have Pumpkin Spice, Marshmallow Crispy, Toasted Coconut & will have these soon haha!!!

You should try to not set up deads right after squats. Give your legs time to recover.
Proper programming.

How is the mint compared to the chocolate (Coolhaus)??

Yeah I am looking into swapping up my routine or even taking a day off in between there, although most times I am more sore in my legs day 2 than the next day..

Can't comment on the mint chip on its own.. I had the mint cookie sandwich which was between two double chocolate cookies that were very overpowering.. However, I did take a few bites of the ice cream alone and it was well above average! I still have the mint chip pint itself in my freezer and am looking forward to scooping it though.. They incorporate mint leaves and brown sugar in the base, which is very interesting so I can wait to scoop it on its own.. It will definitely be a great pint, as I have yet to be let down by ANY Coolhaus!

After typing all that I realized you asked compared to the Chocolate.. You obviously can't compare to the two, but if you had to get just one then hands down the Chocolate.. I know you rave about Jeni's Dark Chocolate, but I PROMISE it will give it a run for its money man!

[ugasar]

Push B
** = Supersets

Flat Bench
135 x 10
185 x 10
205 x 8
225 x 6
255 x 5 x 5
275 x 2
285 x 1
225 x 3 (3 sec. pause at bottom)
185 x 10 (3 sec. pause at bottom)

DB Incline Press
90 x 8 x 4

DB Shoulder Press
70 x 8 x 4

Skullcrushers
12 x 4

Tricep Rope Extensions
12 x 4

DB Lateral Raises
10 x 4

Lying Crunches**
Hanging Leg Raises**
Decline Weighted Ab Twists**
4 x 25 reps

Side Crunches**
Jack Knives**
Knees to Chest**
3 x 30 reps

10 minute cool down on bike.

Daily Macros: 3,849 – 86F/569C/202P

Medium Rare Top Sirloin Steak baked potato & green beans


Feeling much better and recovered after a rest day. Did a good bit of stretching over the past few days to get the DOMS out of my legs. Hit an upper body push day today with hitting pretty good numbers on bench press again this week. Lifts, food & sleep are on point!! Slowly and steadily making progress every day!

[The Solution]

got the JO JO's trying one later
how i do?

[ugasar]

got the JO JO's trying one later
how i do?

Bro!!! That's winning right there.. Ice cream could be better IMO, but you will still enjoy it! The Joe-Joe's KILL the Oreos because they use actual pumpkin cookies! I want dat pumpkin cookie butter bad, so let me know how that is.. As well as the pretzel bagels, I almost bought them last time but went with the pumpkin ones instead! Would also like to hear about the macaroons as I passed on them too.. Nonetheless my man, that is a HELL of a haul!!!





Leg B

Front Squats
135 x 10
185 x 10
205 x 8
225 x 5
235 x 3 x 5
185 x 10 (2 second pause at bottom)

Leg Press
6 plates/side x 12 x 6

DB Stiff Leg Deadlift
85 x 10 x 4

Leg Extensions
15 x 4

Smith Machine Calf Raises
3 plates/side x 20 x 6

10 minutes of HIIT (5 sprint – 5 walk)


Daily Macros: 3,906 – 89F/580C/197P

Salt & Straw Chocolate Caramel Potato Chip Cupcake (Full review in ICE Now Thread)




Legs weren’t feeling the best today, but definitely could have been worse! I upped the weight on front squats by 5 pounds and decided on doing just 3 sets of 5 rather than 5 sets and the weight moved pretty good. Most importantly, feeling stronger every day and it is definitely showing! Upping them calories to see how it treats me for a while.. TONS of ice cream gains today!!!