CB's PRIMORDIAL Transformation: Prep Log

[ChrisBielke]

Dr. Lats Preparatory Primordial Performance Stack Workout Log

Hey everyone. I've decided to get a little bit more involved in the mix on this forum. Let me tell you a little bit about myself before I get into my workout/nutrition/supplement log.

I've been lifting weights since I was 13 years old, I am 23 now. I was heavily involved in high school athletics (football, baseball, track). I went to ASU on an academic scholarship, where I got a degree in Biology. Although I didn't play intercollegiate sports, I continued to train like one just because I love to push myself.

I am currently working from home in a few different ventures, as well as the occasional odd job around town.

My all time PR's, with strict form are:
Squat: 405x3
Bench: 390
Deadlift: 425 is as high as I've gone, I injured my back bad when I was 19 doing deads and have avoided going heavy in this lift ever since.
Pull ups- 27...full extention, but with momentum
40: 4.7

I've weighed anywhere in between 205 and 230, depending on whether I feel like dieting, eating normal, or bulking up. I'd say my set point weight is around 210.

I currently way about 210. I just got back into the gym on a consistent basis, after about a 6 week complete layoff due to work/business/being lazy. I am not anywhere near my old PR's that I posted up in college. My PR's were posted up while on a short cycle of the old Mag-10 (Two 2 week cycles, separated by a two week recovery bridge).

I'm going to train hard, probably using a mix of powerlifting/bodybuilding regimens, alongside occasional sprint workouts and 4-5 mile jogs. I will be surfing every once in a while too, which is a workout in itself.

I'm preparing for one of the Primordial Performance Stacks, but I want to get my body and mind ready for a hardcore stack first, by building up some of my strength, so I don't get hurt.

I'm planning on doing some pre and post cycle blood workout, not only to keep track of my hormonal status, but to help other's understand the influence that exogenous hormones have on the body.

Here are my past three workouts, also vid/pics links so that you can see where my physique is at currently. I'm leaving a lot in the tank right now, just getting the blood flowing, building my strength back up in my muscles/tendons, and getting back into that aggressive mindstate.


Weight x reps x sets
1/6/09
Incline Bench: 135x8, 185x8, 225x5, 185x5
See Saw Presses: 40x10x3
Skull Crushers: 95x8x3
Pull-ups: 50 total

1/9/09
Parallel Squats: 135x5, 135x5, 185x5, 225x5, 225x5, 275x5
Bulgarian Squats: bw x 15x4
Seated Calf Raises: 90x10x3...slow controlled reps
Core Work

1/13/09
Close Stance Squats: 135x10, 135x10, 185x10, 225x10, 185x10
One Legged Leg Press: 180x10x3
Roman Chair: 60 reps
Back Extentions + Incline Sit-ups: 4x10

[ChrisBielke]

Pic/Vids at the Beginning of my Journey: 1/13/09

http://www.youtube.com/user/DoctorLats

[ChrisBielke]

1/14/09

Excellent Workout, Pushed it pretty hard in a few exercises today, but still left a little in the tank. I have lifted long enough to know that you shouldn't push it too hard when you are getting started again after a long layoff...

Warm up: 5 Minute jog + 10 minutes dynamic warmup

Weight/Reps/Sets
Medium Grip Bench: 135x8, 185x6, 225x4, 275x2, 295x1, 315x1, 245x7
Supported T-bar rows: 90x10x3
Incline Dumbell: 90x7, 90x5, 60x10
Lat Pull Downs: 10x3 (not sure weight)
Incline Push-ups: 30 total reps
Reverse EZ Curls: 65x8x3 superset w/ 30 dips (3 sets of 10)

My diet is not by any means perfect. I had three meals today (3 eggs/banana, large muscle milk shake, roast beef/lentil soup).
I definitely think my metabolism has slowed down a bit, due to the off time. Going to slowly incorporate more meals into the mix
and get a solid protein supplement soon.

[ChrisBielke]

1/18/09

Did about an hour and half of surfing today.

Went out to Ocean Beach Pier with the good ol' long board. Did some heavy paddling and got my heart pumping...mainly from pure adrenaline. The waves were the biggest I've been in today...5-8 feet.

It was a good back, shoulder, arm workout! Great to get out in the awesome Pacific weather and catch some winter rays too!

[ChrisBielke]

1/19/09

20 minute dynamic warm-up

Squats: 135x8, 135x8, 225x20, 135x10, 135x10
(This was the first time I've done a set of 20 rep squats...definitely gets the heart pumping!!!)

Bulgarian Squats: 30 reps each leg
Pull-Throughs: 100x15x4
Standing Calf Raises: 6 sets of 15

About ready to go to a Bikram Yoga class...gonna loosen up and get my sweat on!

[ChrisBielke]

1/20/09

Quick Upper Body Workout Today.

Medium Grip Bench: 40 reps total with 225 super set w/ Lat Pull-Downs: 180x60 reps total
Machine Incline Bench: 180x 3 sets to failure superset w/ Straight Arm Pull Downs 60x15x4
Dumbell Cuban Press:15x15x3

Going back to Hot Yoga Class tonight @ 7:15. Last night was amazing...I'm already addicted. It was a hybrid class of yoga and 'core work.' Great music, tons of energy...felt like an ascended master after I was through!

[MRB123]

Originally Posted by ChrisBielke

Dr. Lats Preparatory Primordial Performance Stack Workout Log

Hey everyone. I've decided to get a little bit more involved in the mix on this forum. Let me tell you a little bit about myself before I get into my workout/nutrition/supplement log.

I've been lifting weights since I was 13 years old, I am 23 now. I was heavily involved in high school athletics (football, baseball, track). I went to ASU on an academic scholarship, where I got a degree in Biology. Although I didn't play intercollegiate sports, I continued to train like one just because I love to push myself.

I am currently working from home in a few different ventures, as well as the occasional odd job around town.

My all time PR's, with strict form are:
Squat: 405x3
Bench: 390
Deadlift: 425 is as high as I've gone, I injured my back bad when I was 19 doing deads and have avoided going heavy in this lift ever since.
Pull ups- 27...full extention, but with momentum
40: 4.7

I've weighed anywhere in between 205 and 230, depending on whether I feel like dieting, eating normal, or bulking up. I'd say my set point weight is around 210.

I currently way about 210. I just got back into the gym on a consistent basis, after about a 6 week complete layoff due to work/business/being lazy. I am not anywhere near my old PR's that I posted up in college. My PR's were posted up while on a short cycle of the old Mag-10 (Two 2 week cycles, separated by a two week recovery bridge).

I'm going to train hard, probably using a mix of powerlifting/bodybuilding regimens, alongside occasional sprint workouts and 4-5 mile jogs. I will be surfing every once in a while too, which is a workout in itself.

I'm preparing for one of the Primordial Performance Stacks, but I want to get my body and mind ready for a hardcore stack first, by building up some of my strength, so I don't get hurt.

I'm planning on doing some pre and post cycle blood workout, not only to keep track of my hormonal status, but to help other's understand the influence that exogenous hormones have on the body.

Here are my past three workouts, also vid/pics links so that you can see where my physique is at currently. I'm leaving a lot in the tank right now, just getting the blood flowing, building my strength back up in my muscles/tendons, and getting back into that aggressive mindstate.


Weight x reps x sets
1/6/09
Incline Bench: 135x8, 185x8, 225x5, 185x5
See Saw Presses: 40x10x3
Skull Crushers: 95x8x3
Pull-ups: 50 total

1/9/09
Parallel Squats: 135x5, 135x5, 185x5, 225x5, 225x5, 275x5
Bulgarian Squats: bw x 15x4
Seated Calf Raises: 90x10x3...slow controlled reps
Core Work

1/13/09
Close Stance Squats: 135x10, 135x10, 185x10, 225x10, 185x10
One Legged Leg Press: 180x10x3
Roman Chair: 60 reps
Back Extentions + Incline Sit-ups: 4x10

I cant wait to see how this goes for ya

[ChrisBielke]

1/21 - 1/25

Weights took a back burner during this time period...I had a free week trial for hot yoga. It was truly an amazing experience!! The sessions were anywhere from 60 min. to 75 minutes long. I took some basic hot yoga classes, as well as a hybrid of abs/core/yoga. Each session had a different instructor, who put a bit of a twist on the rythym of the class. My entire body feels more flexible. The real addicting part of it is the sense of well-being I got after each class. Vasodilation all over, a clear mind, a fresh spirit. I really feel that the meditation and overall experience contributed to me having my best week in business in a while too.

BTW, if you are single and you are looking for a great way to meet healthy, fit woman...get to a hot yoga place. You will not find a better girl to guy ratio ANYWHERE!

I did manage to lift weights twice within this time period. One upper body day and one lower body day. Nothing heavy or intense, just worked out and 'went through the motions,' as I was pretty damn taxed from the yoga classes.

[ChrisBielke]

1/28/09

Bomb workout! Popped three creatine ethyl esters before the workout and I definitely felt a huge difference in the pump!

Dumbell Incline: 40x10, 60x10, 90x8, 100x5, 90x8
Pull-ups: 10, 10, 8
Flys w/pause: 40x10x3 superset with Dumbell Rows: 70x10x3
Dips: 45x10, 100x6, 45x10 superset w/ EZ Bar Reverse Curls: 65x10x3
Straight Arm Pull-downs: 3x10
Pec Dec: Burn Outs

[ChrisBielke]

1/31/09

Pretty painful and uneasy workout today (standard for a lowerbody day), just how I like it!

20 minutes dynamic warm-up

Medium Stance Parallel Box Squats: 135x10, 185x10, 225x10, 245x8, 265x4
(For some reason, I can't do as much weight in box squats. I used to be able to blow away my regular squat weights, with box squats. But that was with a belt and a higher box too.)

Hex Bar Deadlifts, Close Stance: 135x10, 225x10, 245x10

One Legged Leg Press (Slow Negative): 90x10, 180x10, 180x10, 180x10

Single Leg Deadlifts: 45x20x3 superset with standing calf raises: 210x20x3

Hanging Leg Raises: 40 total reps

I'm still leaving some in the tank. These weights are no where near my personal bests...I'm trying to keep perspective on my current strength levels. I'm slowly building back up. My weak point right now is my lower back. When I was at my peak strength levels a few years ago, I was hitting a real GHR twice a week. I need to bring up my hammies and lower back before I try to push it with the heavy lifts.

Overall, a great workout today.

[ChrisBielke]

2/2/09

Incline Bench: 135x10, 185x8, 225x7, 245x2
Incline Dumbell: 55x5, 90x6, 90x5, 75x6
Chins: 15, 7, 5, 4
Lat Pull-Down: 90x10, 140x8, 140x5 + Drop set Burn Out
Flys: 50x10x3 superset SeeSaw Press: 40x10x3 (reps not all at once, ****ing burned!)
Skull Crushers Straight Bar: 95x8x3
EZ Bar Curls Superset Bodyweight Dips: Used 100lbs for first three sets to failure, last set 75 lbs to failure...12 dips inbetween sets.

Great workout, felt pumped up afterwards with the dip/curl combo. One thing I've noticed about myself is that my endurance on the second set really drops a lot (especially chins). I'm comparing to what I used to be at. One side note is that I'm not taking creatine, I think I could get a lot more quality volume in if I supplemented some into my diet.



2/3/09

Hot Yoga Class

Unbelievable. At this point, I like the feeling better than hitting the weights. Working on opening up my hips and lower back. My ankles are pretty tight too...this is what happens when you don't sit on the ground, crosslegged anymore!

The class is one hour long, in 105 degree room that is humid. There are a bunch of different poses we go through (I still can't remember the Indian ways to say them). Basics are the downward dog, upward dog, half Pigeon. We do a little "Om"ing at the end.

One thing I have to say is that if you have lifted a lot of weights (like me), your shoulders will get FRYED in yoga. Lifting your hands straight above your head for long periods of times, while maintaining certain poses are difficult!

[ChrisBielke]

2/4/09

"Speed Kills"

Dynamic Warm-up (25 minutes)

10 sets of 40 yard sprints w/ approx. 1:00 rest in between

I stay true to my athletic roots. Damn, I got winded from this workout.

2/6/09

30 minute dynamic warm-up

Squats: 135x10, 185x8, 225x5, 275x8
Bench: 135x8, 185x8, 225x6, 275x3, 225x8
Bulgarian Squats: 100x5, 120x5, 130x4
Weighted Dips: 100x6, 100x5, 45x10

Kept it short and sweet today. Was a little out of it, so I did an extra long
warm up to get my juices flowing.

[ChrisBielke]

2/8/09

Hot Yoga...they upped the heat today. Sweat it up and got a good core workout in. 60 minutes long. Did some meditation and visualization at the end. Got done with the class feeling like the $40 million dollars that I am worth... http://www.youtube.com/watch?v=w74Va0xHbEk

2/10/09

Short 5 minute warm-up
Bench: 135x8, 185x6, 225x5, 275x5, 285x4, 295x2, 225x5
Standing Military Press (Strict): 135x5, 135x5, 135x4, 135x3 superset w/ Pull-ups 10, 10, 8, 8
Weighted Dips: 45x12, 45x10, 45x10
Dumbell Shrugs: 65x20x3 superset with Cuban Presses w/shrug: 15x10x3

Good workout today, felt strong. Just started taking beta alanine for the first time. I felt that niacin like flush
after taking two scoops. The research and testimonials sound solid on this supp.

[ChrisBielke]

2/11/09

Hot Yoga...at the end of the class, while super warm and sweaty, the instructor got us into a nice lower back stretch where you cross your leg over while keeping your arms straight out to the side (standard stretch)...i got a nice chiropractic adjustment. Two crisp pops on both sides, DAMN IT FELT GOOD!

2/12/09

10-15 min dynamic warm-up
Squats: 135x8, 135x8, 185x8, 225x8, 275x8, 295x4,
Leg Extentions 3x10 superset w/ more squats 225x10, 225x8, 225x6
Back Extentions: 70 total reps, half with a 45 pound plate
Standing Calf Raises superset with Seating Calf Raises: 50 total reps both exercises

[ChrisBielke]

2/15/09

15 Dynamic Warm-up
Bench: 135x8, 135x8, 185x5, 225x5, 275x2, 295x1, 315x1 (+1 forced rep)
(Worked on a bench today with a shorter width than others. I've noticed this makes
a small difference in how much I can put up. More width equals a bigger bench...more stable base
and more surface area.)

Incline Dumbell Bench: 85x10, 85x8, 70x8, 70x8 superset Machine High Rows: 180x10x4
Dumbell Skull Crushers: 25x10x4 superset w/ Pull Downs: 140x10x4
Reverse Curls: 75x10x2 superset w/ two sets of dips (15)
Curls: 75x8x2 superset w/ two sets of dips (15)

Hot yoga 60 minutes (A little more focus on core work towards the end).
Seeing the definition coming back out in the abs, even without dieting.

Starting to feel harder, stronger. Calves are starting to come out more. Triceps gaining more definition.
Hips and lower back are feeling great from the hot yoga. Looking forward to getting a little 'pop' from a Primordial Performance cycle!

[ChrisBielke]

2/24/09

Wow, this past week has been a blast. I've managed to get in several workouts and hot yoga sessions in the mix though!

I was so busy because I was creating and implementing a video resume for the islandreefjob...you can check it here...
http://www.youtube.com/islandreefchris

I've worked lower body and upper body about twice each. I put up 315 in bench for a rep and barely missed two. I squatted 315 for 3 reps, no belt. Did some lower back work, back extentions. Worked the triceps extra hard with st. bar skull crushers and dumbell skullcrushers. Also, threw in a sprint workout...10 ~40 yard sprints, with about a minute rest in between...even
threw on the old track spikes.

I'm weighing in at 210, feeling great. Hot yoga is the best physical exercise and meditation experience I've personally ever gone through! I feel like it may be hindering some of my strength gains, but my main objective
isn't to get yoked, but to push my body and improve my life.

I will be starting a supplement stack on Monday.