Fusion SUBQ Diet and training manual log

[kumasurge]

Hi Guys

Well i have decided to try to do the SUBQ training manual to the letter to see if I can get similiar results.

My beginning stats are
33yrs old
5feet 7inches
170 pounds. (goal is to go down to 150-155)

That is just general, I will try to get some more detailed stats when I go to the gym.
Today (Monday) is going to be my first day, and I will try to keep a weekly log with photo updates of my progress. Oh yeah, since I am probably a lot smaller than the guy in the training manual, I am cutting the phase 1 calories down from 3000 to 2500. I figure this should make up for my smaller stature. If anybody has any advice please let me know. Since I am quite new to this supplementation thing.

[Gym God]

Sub'd... looking forward to following along.

[pixeljr]

Looking forward to this. Was wondering about Sub Q for awhile.

[kumasurge]

Well just came back from my first workout today, and it felt great. What was even better was the pump and energy I felt. An added bonus was that a lot of the exercises on here sweitched up my routine that I was doing for the last 4 weeks. Anyway here are my stats. Some of weights I might have to put up a little since i wasn't sure how much I should have used on some of the exercises. The ones that need to go up next workout I will put an asterix beside. Oh yeah I am especially stressing keeping good form during these workouts. Absolutely no swing weights or cheating

Warm-up: Did 5min on the treadmill, at speed 6.5 (I think that is in Miles per hour)

Incline Dumbbell Flys
Set 1: 15x20lbs*
Set 2: 12x 25lbs*
Set 3:8x35lbs*(on the border line, stressing form, to failure)

Incline Barbell Press
Set 1: 10x135lb*(up by 5lbs)
Set 2: 4x170, till failure (by mistake pt on a 25lb plate thinking it was a 10lb plate, no wonder it felt harder than it should have, really wanted to do 6 reps)
Set 3: 6x155lb till failure

Bench Press
Set 1: 10x135lb*(up by 5lbs)
Set 2: 6x155lbs, till failure* (will try to up 5lbs next workout)
Set 3: 6x155lbs (same as above)

Cable crossovers (never an exercise I really did so choosing weight to do was a crap shoot)
Set 1: 12x22.5lbs (each stack, actually could be kilos not sure which will have to double check next time) (felt about right)
Set 2: 8x27.5lbs till failure

Seated Incline Dumbbell Curls
Set 1: 12x25lbs* (felt about right)
Set 2: 6x30lbs* (till failure)

Standing Barbell Curl (I did dumbell curl by accident, so weight is for each hand.)
Set 1: 10x25lbs*
Set 2: 6x30lbs* till failure
Set 3: 6x30lbs* till failure

Single Arm Dumbbell Preacher Curls (another exercise i never really do)
Set 1: 10x20lbs*
Set 2: 8x25* (I actually did 11 reps because this set was supposed to be till failure so I definetly need to put the weight up a little)

Standing Dumbbell Hammer Curls
Set 1: 10x25*
Set 2: 8x30* till failure

Cardio: 20min on treadmill at speed of 7.0 (again think miles per hour)

As for what I am eating just look at the SUBQ diet manual and that is what I am taking, along with the stated supplements.

Overall my first workout felt really good and I had lots of energy. Looking forward to tomorrow. Will be difficult since hectic schedul (up at 4:30am, go from cobourg to Toronto, hand in job application, have to be back in Cobourg by 1pm for a meeting for my present job, and make sure that i have all my food prepared the nght before to take with me. Well it will be a test of my will power, but plan to stick to this no matter what.

[kumasurge]

Oh yeah, and I am peeing like a horse!!
Is it the SUBQ, the water (the say drink two gallons a day (that's almost 8 litres), or both! Hell I need to carry an empty bottle with me whereever I go since I am needing to pee almost every half hour! Anyone else get this?

[kumasurge]

Well I guess this week is all about figuring out what weights I should use for the lower rep stuff, especially since there are a few exercises that I really don't do much here.
Again "*" means I need to raise the weight next time.

Warm-up 5min treadmill at 6.5mph

Thigh Extensions
Set 1: 12x115lbs*
Set 2: 10x140lbs*
Set 3: 12x155lbs* (This should have been a set of 6reps till failure so i am going to have to jack up the weight a little since I reached failure at 12reps.)

Leg Press
Set 1: 10x250lbs*
Set 2: 10x360lbs* (again should have been 6 till failure)
Set 3: 8x450lbs* (yet again should have been 6 till failure)

Squats (on the smith machine)
Set 1: 10x180lbs*
Set 2: 6x210lbs*
Set 3: 6x220lbs*

Step Back Barbell Lunges

Set 1: 12x135* (should have been eight till failure)
Set 2: 8x145*

Isolateral Standing Leg Curls

Set 1: 12x20lbs*
Set 2: 8x25ilbs*

Lying Leg Curls (had to use seated curl machine)

Set 1: 10x135lbs*
Set 2: 6x165lbs*
Set 3: 6x165lbs*

Straight Leg Deadlifts

Set 1: 10x115lbs*
Set 2: 8x165lbs*

Standing Calf Raises (had to use horizontal calf raise machine)

Set 1: 20x230lbs*
Set 2: 12x310lbs*

Seated Calf Raises

Set 1: 12x70lbs*

Cardio 20min Treadmill at 6.9mph.

Overall the workout felt good again, felt very focused. After I am done this intial week of figuring out the weights I should be using for the failure sets I feel that my workouts next week should be even tougher, but I have a nice feel now so I know that it was a good workout.

It is only the second day, but so far I am enjoying putting up my Log. This Sunday I will put up some progress pics I don't expect much change, but who knows maybe I will be surprised. (As long as I follow the diet that is

[Gym God]

Great work on logging your routine. The first days of training will mainly be finding out what your should be lifting. It's only going to get easier... or difficult.

[kumasurge]

Well today is the easy day, only cardio, did 35 min includimg my warm up, started at 6mph and gradually I put it up to 6.9mph. I plan to increase this incrementally each cardio workout so my endurance increases while doing this workout. It feels good doing consistent running for now since before I was doing intervals of 1 min walking, 1min sprint. So far have followed the diet program as well and I feel satisfied, haven't felt hungry yet.

Looking forward to tomorrow which is back.

And thanks Chris since I am logging my workout it really helps to motivate me.
Think I will take sleep and grow tonight since my lower back muscles, and hamstrings feel a little tight from yesterday.

[kumasurge]

Overnight I must have woken up at least 4-5 times to go pee! Good thing my body alarm for that is good, or I might have woken up a little damp in the morning. (Sorry if this was too much info for some of you But figured it ws related to the log.

[Gym God]

Think I will take sleep and grow tonight since my lower back muscles, and hamstrings feel a little tight from yesterday.

... SHUT-EYE.

[kumasurge]

Yup, that's what I meant "Shut Eye"

Well Here is my Log for "Back Day"

Warm-Up 5 min started at 6.1mph gradually went up to 6.9.

* means will up wait next time

Wide Grip Chin-ups
set 1: 12xmy body weight 170lbs*
set 2: 10x my body weight*
set 3: 6x body weight+25 pound plate haning from waste (till failure)

Close Grip Pull Down
set 1: 10x85lbs*
set 2: 6x120lbs* (supposed to be till failure so I actually did more than the six to do that)
set 3: 6x140lbs*

Bent Over Barbell Rows
set 1: 10x90lbs*
set 2: 6x115lbs (wasn't to sure if my form was okay will have to be extra careful next time)
set 3: 6x115lbs

One Arm Dumbbell Rows
set 1: 10x45lbs*
Set 2: 6x60lbs* (6th was exactly till failure)

Reverse Dumbbell Flys
Set 1: 15x15lbs*
Set 2: 10x20lbs

Lower Back Extensions
Set 1: 12x145lbs*

Deadlifts
set 1: 10x135lbs (with this exercise I need to concentrate on form a lot since I never really do this one)
set 2: 6x185lbs*
Set 3: 6x205lbs (probably need to put it a little lower since my form went off a little near the end).

Cardio 20min

Started at 6.1mph gradually went up to 7mph, last minute did 11mph.

Well today wasn't bad, feeling it more 1hr after the workout than when I just finished.

[Gym God]

Yup, that's what I meant "Shut Eye"

Well Here is my Log for "Back Day"

Warm-Up 5 min started at 6.1mph gradually went up to 6.9.

* means will up wait next time

Wide Grip Chin-ups
set 1: 12xmy body weight 170lbs*
set 2: 10x my body weight*
set 3: 6x body weight+25 pound plate haning from waste (till failure)

Close Grip Pull Down
set 1: 10x85lbs*
set 2: 6x120lbs* (supposed to be till failure so I actually did more than the six to do that)
set 3: 6x140lbs*

Bent Over Barbell Rows
set 1: 10x90lbs*
set 2: 6x115lbs (wasn't to sure if my form was okay will have to be extra careful next time)
set 3: 6x115lbs

One Arm Dumbbell Rows
set 1: 10x45lbs*
Set 2: 6x60lbs* (6th was exactly till failure)

Reverse Dumbbell Flys
Set 1: 15x15lbs*
Set 2: 10x20lbs

Lower Back Extensions
Set 1: 12x145lbs*

Deadlifts
set 1: 10x135lbs (with this exercise I need to concentrate on form a lot since I never really do this one)
set 2: 6x185lbs*
Set 3: 6x205lbs (probably need to put it a little lower since my form went off a little near the end).

Cardio 20min

Started at 6.1mph gradually went up to 7mph, last minute did 11mph.

Well today wasn't bad, feeling it more 1hr after the workout than when I just finished.

Looking good... looking good.

[kumasurge]

Well my first week is almost ending and my results are quite surprising, but I will wait till Monday morning till take some updated pics, and say what my weight is down to.

Warm-up 5min at 6.2mph

*means will raise weight next workout.

Seated Dumbbell Press
Set 1: 12x45lbs*
Set 2: 10x45lbs*
Set 3: 6x65lbs (till failure exactly)*

Smith Machine Military Press
Set 1: 10x50lbs* (this is not including the weight of the bar since I wasn't sure if on the smith machine i should include it or not)
Set 2: 6x70lbs*
Set 3: 6x70lbs*

Anterior Raise with EZ Bar
Set 1: 12x40lbs*
Set 2: 8x70lbs*

Seated Lateral Dumbbell Raise (was extra careful to have perfect form for that great burn)
Set 1: 15x15lbs
Set 2: 12x17.5
Set 3: 10x17.5

Isolateral Cable Raise
Set 1: 10x7.5kgs (really felt this even though low weight)
Set 2: 6x12.5kgs

Dumbbell Shrugs (another exercise I don't really do)
Set 1: 10x45lbs* (each hand)
Set 2: 6x65lbs*
Set 3: 6x65lbs*

Tricep Pushdown with Bar
Set 1: 12x60 (actually forget if the machine was pounds or kilograms but think pounds will have to check next time, pretty sure pounds though).
Set 2: 6x85
Set 3: 6x85

Skullcrushers with EZ Bar
Set 1: 12x40lbs*
Set 2: 6x60lbs*
Set 3: 6x70lbs*

Reverse Grip Cable Press Downs (Ok just realized I did the wrong exercise for this one actually did reverse grip tricep concetration, one arm at a time, opps. Will do the right exercise next time).
Set 1: 10x20lbs
Set 2: 6x25lbs

Cardio 20min started off at 6.2mph gradually worked up to 7.2mph.

Okay the next day is Cardio and Sunday is a rest day, yes finally! Should be nice to sit back and relax. I can't wait to see how my first week finishes off and then start with my next which should be a little harder now that I have a better idea of what my weights for the exercises are.

[kumasurge]

Okay today was 45 min cardio

I started out at 6.3mph, and throughout the 45 min gradually worked my way up to 6.9mph. It varied really. the last minute I sprinted at 11mph, I really felt like puking after that. To get a little more of a burn sometimes I would do some punching while running.

Anyway so far on this diet I have not cheated at all, I have eaten exactly what they say in the SUBQ manual. Every other day i was okay but for some reason today I have gotten really sick of eating this diet for 6 days in a row.
Plus I feel like crap today, but that could be because I need more water, I went driving on the highway long distance and didn't have enough water with me (but I did bring all the necessary meals and ate at the proper intervals. Anyway despite being sick and tired (and grumpy) about eating the same food all the time, I am not going to cave in, and will do this program exactly so everyone can see the results I get. I will do this program until I reach 150-155lbs (or until I get abs). Hopefully I can do that in less than 12 weeks. But if it takes 12 weeks then so be it.

[kumasurge]

Yes! Finally it is rest day. Now I can recover, and get back to the gym tomorrow (hopefully stronger).

[kumasurge]

Well it is the end of week 1, and here are my progress pics. Can't really tell the difference but it is only one week after all.

I am however broken that 170 pound wall that I was having problems with, and managed to get down to 168. So it looks like I am doing something right.

[kumasurge]

(This post is a little late) Well today was a long day, I only had 3hrs sleep so pretty tired. Anyway I am going to still do the workout. But my results were a little week on some exercises compared to last week, which I will just put down to exhaustion.

* means increase weight next time.

Incline Dumbbell Flys
Set 1: 15x22.5lbs*
Set 2: 12x 30lbs*
Set 3:8x340lbs

Incline Barbell Press (both my bench presses were weaker but I think that was mainly because of me being so tired).
Set 1: 10x140lbs (just barely got it).
Set 2: 6x160lbs, till failure (barely got it.)
Set 3: 4x160lbs

Bench Press
Set 1: 10x115*
Set 2: 6x140lbs, till failure* (will try to up 5lbs next workout)
Set 3: 6x140lbs (same as above)

Cable crossovers (never an exercise I really did so choosing weight to do was a crap shoot)
Set 1: 12x22.5lbs
Set 2: 8x27.5lbs till failure

Seated Incline Dumbbell Curls
Set 1: 12x25lbs* (felt about right)
Set 2: 8x30lbs* (till failure)

Standing Barbell Curl
Set 1: 10x50lbs*
Set 2: 6x60lbs* till failure
Set 3: 6x60lbs* till failure

Single Arm Dumbbell Preacher Curls
Set 1: 10x22.5lbs*
Set 2: 8x30*

Standing Dumbbell Hammer Curls
Set 1: 10x30 (till failure)
Then I got kicked out of the gym becuas ei was closing, so at least I got the majority of my workout done. It sucks I didn't get to finish the cardio.

[kumasurge]

At the moment i have had so little sleep these past two days that I am shifting my workout of legs from tuesday to wednesday. I need the rest. This shouldn't affect the plan very much. But it was sooo bad that I was falling asleep during work today. So the leg workout will be up tomorrow.

[Gym God]

At the moment i have had so little sleep these past two days that I am shifting my workout of legs from tuesday to wednesday. I need the rest. This shouldn't affect the plan very much. But it was sooo bad that I was falling asleep during work today. So the leg workout will be up tomorrow.

Focus on your sleep as this is so crucial your outcome.

[kumasurge]

Well I am a little late in posting, but I have done the workouts, I will post my log for the last few days together tomorrow.

[kumasurge]

Warm-up 5min treadmill at 6.4mph

Thigh Extensions
Set 1: 12x120lbs*
Set 2: 10x145lbs*
Set 3: 12x175lbs*

Leg Press
Set 1: 10x275lbs*
Set 2: 10x450lbs*
Set 3: 8x470lbs*

Squats (on the smith machine)
Set 1: 10x180lbs*
Set 2: 6x225lbs*
Set 3: 6x225lbs*

Step Back Barbell Lunges

Set 1: 8x135* (should have been eight till failure)
Set 2: 8x145*

Isolateral Standing Leg Curls

Set 1: 12x20lbs*
Set 2: 8x25ilbs*

Lying Leg Curls (had to use seated curl machine)

Set 1: 10x135lbs*
Set 2: 6x165lbs*
Set 3: 6x165lbs*

Straight Leg Deadlifts

Set 1: 10x135lbs*
Set 2: 8x185lbs*

Standing Calf Raises (had to use horizontal calf raise machine)

Set 1: 20x230lbs*
Set 2: 12x310lbs*

Seated Calf Raises

Set 1: 12x70lbs*

Cardio 20min Treadmill at 7.0mph.

[kumasurge]

Warm-Up 5 min started at 6.1mph gradually went up to 6.9.

* means will up wait next time

Wide Grip Chin-ups
set 1: 12xmy body weight 166lbs*
set 2: 10x my body weight*
set 3: 6x body weight+25 pound plate haning from waste (till failure)

Close Grip Pull Down
set 1: 10x100lbs*
set 2: 6x140lbs*
set 3: 6x140lbs*

Bent Over Barbell Rows
set 1: 10x95lbs*
set 2: 6x115lbs
set 3: 6x115lbs

One Arm Dumbbell Rows
set 1: 10x50lbs*
Set 2: 6x65lbs*

Reverse Dumbbell Flys
Set 1: 15x15lbs*
Set 2: 10x20lbs

Lower Back Extensions
Set 1: 12x160lbs*

Deadlifts
set 1: 10x135lbs*
set 2: 6x190lbs*
Set 3: 6x190lbs*

Cardio 20min Treadmill at 7.0mph

[kumasurge]

Warm-up 5min at 6.3mph

*means will raise weight next workout.

Seated Dumbbell Press
Set 1: 12x50lbs
Set 2: 10x50lbs
Set 3: 6x60lbs (till failure exactly)*

Smith Machine Military Press
Set 1: 10x55lbs* (this is not including the weight of the bar since I wasn't sure if on the smith machine i should include it or not)
Set 2: 6x75lbs*
Set 3: 6x75lbs*

Anterior Raise with EZ Bar
Set 1: 12x50lbs*
Set 2: 8x80lbs*

Seated Lateral Dumbbell Raise (was extra careful to have perfect form for that great burn)
Set 1: 15x15lbs
Set 2: 12x17.5
Set 3: 10x17.5

Isolateral Cable Raise
Set 1: 10x7.5kgs (really felt this even though low weight)
Set 2: 6x12.5kgs

Got kicked out of gym since they were closing

Also on Saturday went to a funeral and was not able to go to the gym (they have crap hours). I made sure that I still maintained my diet.

[kumasurge]

Warm-up: Did 5min on the treadmill, at speed 6.5 (I think that is in Miles per hour)

Incline Dumbbell Flys
Set 1: 15x25lbs*
Set 2: 12x 30lbs*
Set 3:8x40lbs*

Incline Barbell Press
Set 1: 10x140lb
Set 2: 6x155lb
Set 3: 6x145lb

Bench Press
Set 1: 10x145lb*(up by 5lbs)
Set 2: 6x155lb
Set 3: 6x155lb

Cable crossovers (never an exercise I really did so choosing weight to do was a crap shoot)
Set 1: 12x22.5
Set 2: 8x27.5

Seated Incline Dumbbell Curls
Set 1: 12x25lbs*
Set 2: 6x35lbs*

Standing Barbell Curl
Set 1: 10x50lbs*
Set 2: 6x60lbs*
Set 3: 6x70lbs*

Single Arm Dumbbell Preacher Curls (another exercise i never really do)
Set 1: 10x25lbs*
Set 2: 8x30*

Standing Dumbbell Hammer Curls
Set 1: 10x30*
Set 2: 8x35* till failure

Cardio: 20min on treadmill at speed of 6.5 building up gradually to 7.1

[kumasurge]

Sorry I haven't updated lately, have been keeping the logs just not putting them up, will put them up soon.

[dh_biker]

im about to start it too just wondering what your results ended up being???

[Gym God]

im about to start it too just wondering what your results ended up being???

Thank you for your interest in SUB-Q.

... you'll find a lot more reviews in the following thread: http://forum.bodybuilding.com/showth...hp?t=111872411 or http://reviews.bodybuilding.com/Fusi...ybuilding/SUBQ

Cheers!

[Wolf_Pack]

SOOOOOOOOOOOOOO what happened? What are the results? How did u look after the plan? I just bought some and was debating on trying the diet and workout plan. URGH!!!!!!

[Gym God]

SOOOOOOOOOOOOOO what happened? What are the results? How did u look after the plan? I just bought some and was debating on trying the diet and workout plan. URGH!!!!!!

Considering your current weight I would suggest that you only use the diet as a guideline, as the diet was prepared for someone about 80lbs more that you. As for the workout plan - do it! You'll enjoy it! What ever you do, don't think you can skip a step and jump into Phase 3 of the workout program. Prepare yourself by doing Phase 1 and 2 first.

[Wolf_Pack]

Considering your current weight I would suggest that you only use the diet as a guideline, as the diet was prepared for someone about 80lbs more that you. As for the workout plan - do it! You'll enjoy it! What ever you do, don't think you can skip a step and jump into Phase 3 of the workout program. Prepare yourself by doing Phase 1 and 2 first.

I think i'll stick my plan for now and maybe try the diet and workout plan on my next cut. i am still waiting to see how this product works, im only on my second day