WF/GM/BG/PiT - Gettin' Nasty

[chubbarock]

Ok, this will be my first detailed log, so any help or tips anyone could offer would be greatly appreciated.

22yrs, 176lbs, 6'1

I take ON Opti-men as my multi, and use ON 100% Whey and Casein for my protein. My CL stack consists of White Flood, Green Mag, Blue Gene, and Purple InTrain.

Overall, I am looking to gain mass, and eventually I would like to get up to around 188-195lbs.

I just recieved my supps, and am excited to get going, so the first 2 weeks of my log will be the end of my current training routine. After that I will be looking into more strength and powerbuilding excersizes in a higher weight, lower rep range.

Day 1: Shoulders
BG - took 2 capsules (5 is normal dose) to assess tolerance - 60 min prior to w/o
WF - 2 scoops - 35 min prior to w/o
GM - 1 scoop - mixed with WF 35 min prior to w/o
PiT - 1 scoop - intra w/o

Warm Up:
-stretch
-3min jog
-20 pushups
-2s x 8 narrow grip pullups

Leaning Lateral Raise - 20lbs - 3s x 15
-superset with-
Seated One-arm DB Shoulder Press - 30lbs - 1s x 15, 2s x 12

Cable Lateral Raise - 20 lbs - 2s x 15, 1s x 20
-superset with-
Cable One-arm Upright Row - 60 lbs -1s x 12 - 50 lbs - 2s x 15

Standing Reverse Cable Flye - 25lbs - 2s x 15, 1s x 20

Smith Machine Behind the Back Shrugs - 155lbs - 1s x 12 - 135 lbs - 2s x 15
-superset with-
Smith Machine Shrugs - 155 lbs - 1s x 12 - 135 lbs - 2s x 15

Med Ball Incline Crunches - 20 (12lbs)
Med Ball Incline AbDrops - 30 (12lbs)
BosuBall(elbows)/Fitness Ball(toes) Plank - 2s x 45sec
Jumprope - 1min
40 Med Ball Pushups (20rt.20lft) - 1 hand on ground, 1 hand on ball
Jog - 9min holding 5lb weights every other minute

Sauna - 12 minutes
(while in sauna
Incline Pushups - 3s x 15
Plank - 2s x 30sec


Felt really good after my workout, definitely loving the combination of these supps so far.

*EDIT* This is a Controlled Labs stack.

[dabbe]

subbed, also on gm/wf got a log going on aswell

[chubbarock]

Originally Posted by dabbe

subbed, also on gm/wf got a log going on aswell

Right on, you have a link so I can follow?

[pu12en12g]

Sub'd

[Officer_Iron]

Count me in. Good luck.

[chubbarock]

Originally Posted by Officer_Iron

Count me in. Good luck.

Thanks man, I appreciate that.


ALSO - Will hopefully have some pics up by the end of the weekend.

[bull.dogz]

Love the bosu...you can do so many different things with it.

[chubbarock]

Originally Posted by bull.dogz

Love the bosu...you can do so many different things with it.

AGREED! Bosu is my favorite for core strengthening. I love basic core work in the sauna too for some reason.

[chubbarock]

(Saturday's Workout) BACK

Weight: 176 - feeling a little bit more cut today, feeling like I could see some definition, not sure what exactly is causing this, although I havent been eating very heavily, which might be part of it

BG - 5 caps -45 min prior - pretty sure I could feel this with the move up to 5 caps
WF - 2 scoops - 20 min prior
GM - 1 scoop - 20 min prior (with WF)
PiT - 1.5 scoops - intra

Warm-Up:
Stretch
Jump Rope
2 min walk
10 wide pushups

Smith Machine Bent Over Row - 1s@70lbs x15, 1s@90lbs x12, 1s@70lbs x15, 1s@ 80lbs x12
-superset with-
One-Arm Lat Pull - 3s@50lbs x15, 1s@40lbs x20

DB Row - 35lbs - 2s x 15, 2s x 12
-superset with-
One-Arm Straight-Arm Pulldown - 3s@50lbs x15, 1s@40lbs x20

Wide-Grip Behind-Neck Lat Pull - 1s@90lbs x15, 1s@105lbs x15, 1s@90lbs x20
-superset with-
Wide-Grip Seated Cable Row - 3s@75lbs x15

Cool Down:
1 min jumprope
2 min sauna

I had a really good workout, except my ipod died halfway through, which always KILLLLLS my motivation. My back workout didn't suffer, but I definitely could have kept going with some extracurriculars if I had my music.

Edit: Really felt an extra boost today, I think it may have been the BG

[Officer_Iron]

I couldn't do it without my iphone. I workout in the morning, and that is when the gym thinks they need to cater to the 80+ crowd by playing oldies. Nothing gets you pumped up like some Diana Ross.

[chubbarock]

Originally Posted by Officer_Iron

I couldn't do it without my iphone. I workout in the morning, and that is when the gym thinks they need to cater to the 80+ crowd by playing oldies. Nothing gets you pumped up like some Diana Ross.

hahahaah! well in my gym, you can barely hear the music, and if you can hear it, it could be anything from new age rap to jazz lol (damn 24 hour fitnesses) But anyway, yeah man, working out without music is hell

[5Six]

Originally Posted by Officer_Iron

Nothing gets you pumped up like some Diana Ross.

You also. I thought I was the only one

[UEN]

Awesome thread!

[chubbarock]

BG - 5 caps about 80min prior - really could feel the difference from this again today w/ 5 caps
WF - 2 scoops about 40min prior
GM - 1 scoop w/ WF
PiT - 1.5 scoops intra

Weight -173.3 (do not know why I'm down 4 lbs, only thing that comes to mind is semi-dehydration and minimal food intake yesterday)

Felt kindof odd today, dont know if it had to do with the lack of eating yesterday or what. Once I got started, I was good though.

I realllllllly felt muscle fatigue toward the end of my routine today(in a good way), but I was still feeling great and ready to lift, just literally wasn't able to lift the weight.

Chest Day (All weight listed for DB's should be taken as per DB(1))

Warm-up: Non-existent lol
Stretch
10 pushups
5 wide pullups
5 narrow pullups

Incline DB Flyes - 40lbs - 1s x 18, 3s x 15
-superset with-
Smith Machine Incline Press (still unsure how to weight the bar or the slight resistance, so my weight will only be the combigned total of the plates that were on)
- 90lbs - 1s x 15, 1s x 12 - 70lbs - 1s x 15 - 80lbs - 1s x 12

DB Flyes - 35lbs - 1s x 17, 1s x 15 - 30lbs - 2s x 20
-superset with-
Bench Press - 115lbs - 1s x 12 - 95lbs - 2s x 12 - 85lbs - 1s x 17

Machine Flye - 100lbs - 1s x 20

Jumprope - 1m
Bosu/FitnessBall Plank - about 50 sec
Med Ball Side to Side twist w/ Fitness Ball - 10lbs - 25
Fitness Ball Jackknife Pushup - 15
Jumprope - 1m
Fitness Ball DB Flye - 15lbs - 25
Med Ball Crunch w/ Fitness Ball - 10lbs - 50
Alternate Toe Tap Speed Drill (with Step platform) - 30s
Bosu/FitnessBall Plank - about 50 sec
Jumprope - 1m
Fitness Ball DB Flye - 15lbs - 25
Med Ball Side to Side twist w/ Fitness Ball - 10lbs - 25
Med Ball Crunch w/ Fitness Ball - 10lbs - 25
Jumprope - 30s
Alternate Toe Tap Speed Drill (with Step platform) - 30s

Sauna: about 10 min
(following done in sauna)
Elevated Hips DB Press - 22.5lbs - 2s x 25
Severe Incline Pushups - 15
Incline Pushups - 10
Plank w/ Feet Elevated - 35s
Elevated Hips DB Flye -22.5lbs -1s x 20
Plank - 25s

Really happy with my extracurricular work today.

This supp combo is doin' work so far.

[Officer_Iron]

Keep up the good work. Are you alone in the sauna when you are doing this in there, or are people looking at you like you're crazy?

[chubbarock]

Originally Posted by Officer_Iron

Keep up the good work. Are you alone in the sauna when you are doing this in there, or are people looking at you like you're crazy?

HAHAHAHHAHA! There is always people in there lookin at me like I'm crazy, but that just makes it more fun for me.

Yesterday (11/9) was off day:
1 scoop GM
5 caps BG

[chubbarock]

11/10 - Bi/Tri/Forearm

Weight - 174.4 (getting better)

BG - 5 caps about 60min prior
WF - 2 scoops about 30min prior
GM - 1 scoop mixed w/ WF
PiT - 1.5 scoops intra

Warm-up:
3 min treadmill
10 pushups
10 pullups
light stretching

One-Arm Rope Pressdown - 50lbs - 1s x 15, 1s x 12 - 40lbs - 1s x 15, 1s x 20
-superset with-
One-Arm Smith Machine Close Grip Bench Press - 20lbs - 1s x 15, 2s x 12 - 25lbs - 1s x 12

Smith Machine Close Grip Bench Press - 50lbs - 1s x 15

Cable Kickback - 40lbs - 1s x 12 - 30lbs - 2s x 15 - 20lbs - 1s x 20
-superset with-
Lying One-Arm Cable Tricep Extension - 30lbs - 1s x 12 - 40lbs - 1s x 12 - 30lbs - 1s x 15, 1s x 12

One-Arm Tricep Pressdown - 1s x 10

Alternating DB Curl - 25lbs - 1s x 28(total), 2s x 24, 1s x 30
Cable Concentration Curl - 50lbs - 2s x 15 - 40lbs - 2s x 15
EZ-bar Cable Curl - 80lbs - 1s x 17 - 70lbs - 1s x 20, 1s x 15 - 60lbs - 1s x 15

Reverse Barbell Wrist Curl - 40lbs - 3s x 15
-superset with-
Barbell Wrist Curl - 40lbs - 3s x 15

Jumprope 1min

Sauna (about 10min):
Plank - 30s
Incline Pushups(about 45 degrees) - 15
Plank - 30s
Alternating Hammer Curl - 17.5lbs - 40(total)
Severe Incline Pushups(about 60 degrees) - 15
Plank - 20s
Alternating Hammer Curl - 17.5lbs - 40(total)
Even More Severe Incline Pushups(about 75 degrees) - 15
Plank - (directly from incline pushups) to failure which was about 18s
Severe Incline Pushups (about 60 degrees) - 12

Overall felt good today, got through my workout fine. I really like what I see and feel so far, however I feel I'm still trying to find my zone with the stack. I have been getting a great workout every day, yet I stil don't feel as if I'm hitting my full potential. After another week I should have a more concrete feeling, or way to elaborate on this.

[chubbarock]

Played basketball for about 45min last night (11.10)

11/11 - Shoulders

Weight - 173.4(at this point I dont care about the weight anymore because I'm happy with how I look)

Warm-up:
Stretch
Alternate Toe Tap - 30s x 2
Jumprope - 1m
10 pushups
10 narrow pullups

Leaning Lateral Raise - 20lbs- 1s x 12 - 15lbs - 1s x 15, 1s x 12
-superset with-
One-Arm Seated DB Shoulder Press - 35lbs - 1s x 15 - 40 lbs - 1s x 15 - 45lbs - 1s x 12

Lateral Raise - 15lbs - 3s x 15
-superset with-
One-Arm Upright Cable Row - 60lbs - 1s x 12 - 50lbs - 2s x 15

15 pullups

Behind Back Smith Shrug - 90lbs - 3s x 15
-superset with-
Smith Shrug - 90lbs - 3s x 15

Incline Crunch w/25lb Plate on abs, while throwing 12lb med ball w/ each rep - 2s x 15
Incine Crunch w/ alternating one-arm 8lb med ball catch - 1s x 12

Bosu/Fitness Plank - 2s x 45s
Jumprope - 2s x 1m
Pushup to Row - 12.5lbs - 1s x 12

2min walk treadmill

Sauna:
Fitness Ball Crunches - 2s x 15
75* incline pushups - 3s x 12

Mental focus wasn't all there today, got through my shoulder workout well, but slacked a little afterward. Still feelin good though.

*EDIT*
BG - 5 caps
WF - 2 scoops
GM - 1 scoop
PiT - 1.75 scoops

[Officer_Iron]

Good workout. I love shoulder day. It may be my favorite training day.

[chubbarock]

Originally Posted by Officer_Iron

Good workout. I love shoulder day. It may be my favorite training day.

Shoulders and Chest are definitely my 2 favorites. Thanks bro!

11/12 - off day

Will take 1 scoop GM, and 5 caps BG when I get home from work.

[5Six]

I wish I had a sauna at my gym. And not to pass judgement to people who do exercises in there

[Officer_Iron]

Originally Posted by 5Six

I wish I had a sauna at my gym. And not to pass judgement to people who do exercises in there

By the time I get done lifting, I am soooooo close to throwing up. If I were to even enter the door of a sauna, they'd need a clean up crew immediately.

[wrench3521]

Log looks good. Sub'd. Just a suggestion about some of your exercises. If you have access to barbells and possibly a power rack or squat rack, I'd take advantage of that instead of using the smith machine too much.

[chubbarock]

Originally Posted by Officer_Iron

Keep up the good work. Are you alone in the sauna when you are doing this in there, or are people looking at you like you're crazy?

When you read my sauna workout for today, just know that there were 8 people in there looking at me hahaha and its only 10'x8' at the most

Originally Posted by 5Six

I wish I had a sauna at my gym. And not to pass judgement to people who do exercises in there

I don't know what I'd do without it. I really only like the dry sauna though, the steam room killls me.

Originally Posted by wrench3521

Log looks good. Sub'd. Just a suggestion about some of your exercises. If you have access to barbells and possibly a power rack or squat rack, I'd take advantage of that instead of using the smith machine too much.

I totally am ready to get off the damn smith haha, I have been running a workout that was formulated by someone else, so I have just been following the guidelines, it does help though to use the smith at times when I am alone, however today I should have used smith in my incline and I swapped it because I was tired of it


11/13 - Chest

BG - 5caps
WF - 2scoops
GM - 1scoop
PiT - 1.5scoops

Weight - 175

Warm-up:
3 minute treadmill warmup
Light stretching
10 pushups
10 dips
10 pullups

Incline DB Flyes - 42.5lbs - 2s x 15 - 37.5lbs - 1s x 18, 1s x 20
-superset with-
Incline Bench - 95lbs - 2s x 12 - 115lbs - 1s x 12, 1s x 20

DB Flyes - 40lbs - 2s x 15 - 32.5lbs - 2s x 20
-superset with-
Bench Press - 135lbs - 3s x 10

Fitness Ball Crunch/Twist - 25

Decline DB Flyes - 35lbs - 1s x 15
Decline Bench - 95lbs - 1s x 15

Alternate Toe Tap - 30s
Jumprope - 1m

5 min jog/run with 8lb DB's

Sauna: (about 15 min today)
75* Inc Pushup - 20
Plank - 30s
75* Inc Pushup - 15
Plank - 30s
Elevated Hips DB Flye -17.5lbs - 50
75* Inc Pushup - 20
Elevated Hips DB Press - 17.5lbs - 30
75* Inc Pushup - 18(failure) - 60* Inc Pushup - 2(to finish set)
Alternating Curls - 17.5lbs - 40

Another thing about the sauna, is I never stop moving, even in between sets, I'm atleast bouncing on my toes, bw squatting, or doing kneeups

After Sauna: I was ready to go home physically, but wanted to work mentally, so I got in 2 quick minutes on the treadmill to wear the feeling down
1m jog, 1m sprint

[chubbarock]

It's time for a (s)uppdate lol!

So far I am very pleased with this stack all around. The price is great, the taste of all the products are great, the workouts have been great, and it appears as if the results so far are great. Now I did start this stack at a time when I was really beginning to show definition, but I really don't feel that I can contribute all of this to myself w/o the stack. I have recieved more comments on my ab definition in 4 days(about 8 days on stack now) than ever before. My muscles certainly feel more full, and harder, which I believe can be contributed to the GM since I haven't taken any form of creatine before this. Also, I have much improved vascularity throughout my entire body, especially in the bi and shoulder area. Tuesday I get to start training with heavy weight again due to my current regiment expiring this weekend, and I can't wait to see what I can do. Hope all who are following this log have found it helpful so far!

[chubbarock]

Ready to get off work and get to the gym! Y'am sayin?!?!

[chubbarock]

11/14 - Back

BG - 5 caps
WF - 2 scoops
GM - 1 scoop
PiT - 1.5 scoops

Normally, I take the BG 60 min prior, and the WF/GM 30 min prior. Yesterday, I had some unforeseen delays in getting to the gym AFTER I had taken my supps. Anyway, I noticed that I felt much more ready to go with waiting an extra 40min or so. I was kindof slow at first, but once I got started my workout kept getting more intense.

Weight - 176

Warm-up:
Light Stretching
10 pushups
10 pullups

One-Arm Lat Pulldown - 60lbs - 1s x 15 - 50 lbs - 1s x 15, 2s x 20
-superset with-
One-Arm Widegrip Smith Bent-Over Row - 20lbs - 1s x 15 - 30lbs - 1s x 15
- 35lbs - 2s x 12

DB Row - 42.5lbs - 1s x 15 - 52.5lbs - 1s x 12(PR) - 50lbs - 1s x 12 - 40lbs - 1s x 15
-superset with-
One-Arm Straightarm Pulldown - 60lbs - 1s x 15 - 50lbs - 1s x 20, 1s x 15 - 40lbs - 1s x 20

Behind-Neck Widegrip Lat Pull - 105lbs - 1s x 15, 1s x 20, 1s x 18(failure)
-superset with-
Widegrip Seated Cable Row - 75lbs - 1s x 20 - 90lbs - 1s x 20, 1s x 15

8lb Medball Abdrop - 60*inc x 15 drops

Jumprope - about 5 min (over the course of about 7 min time)

Fitness Ball Jackknife Pushup - 15
-->Fitness ball Plank(without resting from jackknife pushups) -30s
Fitness/Bosu Ball Plank - 45s
2.5ft box jump - 20
Fitness Ball Jackknife Pushup - 15
-->Fitness ball Plank(without resting from jackknife pushups) -30s
Fitness/Bosu Ball Plank - 45s
2.5ft box jump - 20
Alternate Toe Tap - 30s
Jumprope - 45s
Fitness Ball Jackknife Pushup - 15
-->Fitness ball Plank(without resting from jackknife pushups) -30s
Fitness/Bosu Ball Plank - 45s
2.5ft box jump - 20
Alternate Toe Tap - 30s
Jumprope - 45s
Bosu-Ball Squat & Throw w/ 12lb Med ball - 15

1mile Treadmill Run

Sauna: about 6 min
*75 Inc Pushup - 4s x 25

(attempted to do a handstand pushup, they're effin' hard!)

Good workout yesterday! Can't wait to get in there today!

[dabbe]

keep up the good work!

[chubbarock]

Originally Posted by dabbe

keep up the good work!

thanks brotha!


11/15 - Bi/Tri/Forearm

BG- 5 caps
WF- 2 scoops
GM- 1 scoop
PiT - 1.5 scoops

Tried the same thing today with delaying getting to the gym after taking my supps, it seems to work a little better that way, although today I lost focus at the end.

Weight - 174.8

Warm-up:
3 min treadmill
30s jumprope
light stretching
10 pushups
5 pullups

One-Arm Rope Pressdown - 50lbs - 1s x 15 - 40lbs - 1s x 15 - 30lbs - 1s x 20
-superset with-
One-Arm Close Grip Bench (Smith) - 50lbs(PR) - 1s x 12 - 30lbs - 1s x 12 - 20lbs - 1s x 15

BB Cable Pressdown - 100lbs - 1s x 20 - 120lbs(PR) - 2s x 15
-superset with-
One-Arm DB Overhead Tri Extension - 20lbs - 3s x 12

BB Skullcrushers - 40lbs - 2s x 20

Alternate DB Curl - 27.5lbs - 2s x 12 - 25lbs - 1s x 12 - 22.5lbs - 1s x 15
DB Concentration Curl - 22.5lbs - 2s x 15 - 15lbs - 1s x 20 - 17.5lbs - 1s x 20
Alternate DB Hammer Curl - 27.5lbs - 2s x 15 - 20lbs - 2s x 20
EZ-Bar Cable Curl - 60lbs - 1s x 20 - 70lbs - 1s x 20

BB Wrist Curl - 60lbs - 3s x 15
-superset with-
Reverse BB Wrist Curl - 60lbs - 3s x 15

1m jumprope

Teacups - 12.5lbs - 1s x 10

Sauna: about 4 min

75* Inc Pushups - 1s x 20

Workout today was great, but I lost focus after I put the iron down. I didn't do hardly any extracurricular work, and I completely skipped core work. Sauna was lazy, and even my jumprope action was lazy today.

Tomorrow is my off day, will take 5 caps BG and 1 scoop GM.

On a side note, I am now done with my high rep program, so if anyone has a solid 5 day mass/bulk/heavywt lowrep routine floating around, I could probably make use of it.
Also, I am considering picking up a mass gainer because I am tired of being under 185lbs, any suggestions?

[5Six]

Originally Posted by chubbarock

Also, I am considering picking up a mass gainer because I am tired of being under 185lbs, any suggestions?

Oats + PB + Milk + Whey has always survived me well