Big Beyond Belief with BOLD 200

[Felonist]

MY Workout Journal with:

AND

BOLD200

Have been working out since June 2008 and got myself to look from this:

to this

Delighted with my results I am hoping to take it to the next level.

So here is goes:

Age:29
Current Weight:189
Height:6'
Goal: To gain size and strength while keeping LBM to a minimum and have a Bodybuilder quality physique
Expectations: Gain slight mass and reach my goals with minimum side effects
Greatest fear: Gyno, Limp dik, Hairloss (in that order)

Supplements:

ON Whey
PWO ? Shotgun, White Flood, or Equivalent
Intra workout and throughout day - Xtend
Fish Oils
Multi Vitamin
Sleap Aid (if necessary) ? Melatonin

The Cycle:

Weeks 1-8 Cycle
Bold @ 800mg 4 caps - 2 morning, 2 evening
Testabolan 4 caps- 2 morning 2 evening
Competitive Edge Labs Cycle Assist 8 caps ? 4 morning, 4 evening
Weeks 9-12 PCT
Reversitol: 3/2/2/1
Week 9: 1 cap morning, 2 evening
Week 10: 1 cap morning, 1 evening
Week 11: 1 cap morning, 2 evening
Week 12: 1 cap evening

Current Best Lifts:
Barbell Bench Press: 4 x 255LBS
Dumbell Bench Press:8 x 100LBS EACH
Deadlift: 4 X 355 LBS
Squat: 6 X 225 LBS (Parallel)

About the Routine

Big Beyond Belief (BBB) by Leo Costa is all about bringing your body to the point of over training then pulling back encouraging growth It was recommended to me by a good friend who has had fantastic results - I am slightly skeptical if this will work for me but I am a firm believer in the need to change routines and Rep / Set Scheme and this take care of a lot of that.

I will be working out 2 Days on 1 Day off 2 Days on 2 Days off - perhaps skip a day off if I really feel the need and energy to lift (perhaps Bold will help with that)

First Week of Routine: Ramp 1 Week 1
Day 1
Pull-Ups (Back) 3 X 13-15
DB Bench Press (Chest) 3 X 13-15
Barbell Curls (Bicep) 3 X 13-15
Donkey Calf Press (Calves) 3 X 13-15
Rest Period - 120 seconds between sets

Day 2
DB Shoulder Press (Delts) 3 X 13-15
Dips (Tricep) 3 X 13-15
Squats (Thighs) 3 X 13-15
Cable Crunches (Abs) 3 X 13-15
Rest Period - 120 seconds between sets

Day 3 (Rest)

Day 4
Pull-Ups (Back) 3 X 10-12
DB Bench Press (Chest) 3 X 10-12
Squats (Thighs) 3 X 10-12
DB Shoulder Press (Delts) 1 X 10-12
Donkey Calf Press (Calves) 2 X 10-12
Barbell Curls (Bicep) 1 X 10-12
Dips (Tricep) 1 X 10-12
Rest Period - 120 seconds between sets

Day 5
Squats (Thighs) 3 X 8-10
DB Bench Press (Chest) 3 X 8-10
Deadlifts (Back) 3 X 8-10
DB Shoulder Press (Delts) 1 X 8-10
Donkey Calf Press (Calves) 2 X 8-10
Dips (Tricep) 1 X 8-10
Barbell Curls (Bicep) 1 X 8-10
Rest Period - 120 seconds between sets

Day 6 (Rest)

Day 7 (Rest)

Caloric Intake: Aprox. 2,500 40/30/30 Protein
Workout Accessories:

Polar F7 Heart Rate Monitor and Calorie Counter


APT PRO Lifting Straps (Had Der Quervain's Tendinitis in Left Wrist last year and these are precautionary)

Well I'm excited..... Hope someone follows along on my journey....... I mainly workout in the early morning around 5:30am and post throughout the day until 5pm - so I will be logging the previous days nutrition. (I will be using Fit Day)


Starting Pics: Please View BodySpace October 29 Progress pics periodically and when I am done I will post side by side comparisons

Any suggestions that I should Add to my log or what I may have forgotten to mention please let me know!!!

[N01SYtZ]

working out that early without any nutrition must suck.

i've always wanted a watch with a stop watch so i can time my breaks inbetween sets, gl with everything!

[nath123]

love to have a nice watch also. Subed for log

[Ecnewyx]

working out that early without any nutrition must suck.

i've always wanted a watch with a stop watch so i can time my breaks inbetween sets, gl with everything!

I picked up an Armitron watch from Target that has a stopwatch for $20.

[Felonist]

working out that early without any nutrition must suck.

i've always wanted a watch with a stop watch so i can time my breaks inbetween sets, gl with everything!

The turth it's not that bad and I don't feel hunger or fatigue - your just got to get accustomed to it - been doing it since day 1

love to have a nice watch also. Subed for log

Thanks for Subbing

Yeh it's nice to see when your heart rate is up - gives you another indication of your intensity - I actually use my blackberry for the stopwatch (it's a free app)

[Felonist]

Day 1

5AM:

Bold @ 800mg 2 morning
Testabolan 4 caps- 2 morning
Competitive Edge Labs Cycle Assist – 4 morning
(All Taken Post Workout)

Ramp 1 Week 1
Day 1
Excersize:
Pull-Ups (Back) (3 sets)15 x BW, 13 x BW, 13 x BW
DB Bench Press (Chest)(3 sets) 15 x 75's, 13 x 75's, 13 x 75's 13-15*
Barbell Curls (Bicep) (3 sets) 15 x 50LBS, 15 x 60LBS, 15 x 60LBS
Donkey Calf Press (Calves)(3 sets) 15 x 360LBS, 15 x 360LBS, 15 x360LBS
Rest Period - 120 seconds between sets

Pre-Workout Supplement: Cryoshock by Neogenix
Workout Length: 36 minutes
Calories burned: 482 Calories
Average Heart Rate: 140 BBM
Peak Heart Rate: 183 BBM
General Feeling: Very Pumped and Full

Summary: I was surprised at teh pump I got on each muscle but generally I am not used to this type of workout. I used to do a split routine with 3 or 4 excersizes per body part with less reps - most of the higher BBM heart rate came from the Pull ups and DB BP - really felt my lats juicy on this.
*Side note on DB Bench Press the last set of 13 - it really was more like 8 good ones and 5 pumps - I fely myself fatigue it will take me a little bit of time to get my rep estimates for this program - prior to this I was used to doing 100LB DB's for 10,8,6-8 - so I figured 75LBS was a good enough drop - I should have started at 70LBS but never mind the little things - but I think I'll stick at this weight for now. I got Basketball leagues tonight so I will try and bump up my caloric intake and if I remember I'll put on my HR monitor. All in all I'm pretty excited about all of this.

Nutrition: I'll post up today's nutrition tomorrow but so far pretty good!! Got a Freezer full of Venison (DEER) from a recent hunting trip and that plus Sashimi will be a staple in my diet as you shall see.

[NewYorkMets]

up in this !

[madskilzdirkis]

everything was smooth sailing with my bold cycle. i did 600mg for 6 weeks and managed to put on around 15 lbs. lots of quality calories and heavy weight my brotha

[Felonist]

everything was smooth sailing with my bold cycle. i did 600mg for 6 weeks and managed to put on around 15 lbs. lots of quality calories and heavy weight my brotha

Hey brah - I actually subbed your log! What about PCT and worries about Bitch tits?

I'm gonna post nutrition tomorrow but HOLY ****z!!! todya's the first day and I am hungrier then a MOFO!! like actual hunger pains!!! been eating though!

[Felonist]

Yesterdays Nutrition:

11/10/09

Venison meat as stated above - This Doe was good eating - because it was shot with a Box in the artery , it blead out - it has only a very faint taste of gamey meat - almost reminiscent of regular roast beef. It's pretty YUM!

Water Consumption:+++=About 1.25 Gallons

Additional Exercise: Basketball
Workout Length: 50 minutes
Calories burned: 800 Calories
Average Heart Rate: 150 BBM
Peak Heart Rate: 188 BBM
General Feeling: Had a great game - scored 13 points 5 rebounds 3 assists and 2 steals, I could really tell when my heartrate hit 188 - I had to sub out I felt like I would pass out - was a little too much, but I was all over the place -
Summary:Worst thing that happend however was I jammed my thumb off of a steal (ball flew into my thumb) That shyt killed!!!!!!! I had to stay up an extra hour just to Ice it and took 2 Aleves' caps. I KNOW this is gonna affect my lifts tomorrow.

Calories in:2,816
Calories Out:3,700 (Aprox Lifting, Basketball, and daily Avg)
===========
-884 cals (Defecit)
Not good - I thought I was eating enough but Basketball took it to heavy defecits I'm not going to gain much strength and size like this - Will kick up the intake tomorrow


Side Effects:
Lethargy:Hit me around 6pm - but once I got into basketball and got the blood flowing I was fine
Back Pumps: I only took the Bold Stack once however I did feel back pains - it wasnt the worst but I did feel I needed to stand up at my desk a bit.
Muscle Soreness: unfortunately non-existent I didn't have any DOMs
Overall Mood: I'm fine - still pretty excited to have started this log. Not unexpected nervousness or short fuses except the usual occurrences from wife and kids.
MOJO: Had non-but didn't have any time to even think of "getting some" from the wifey with Basketball etc.
Appetite: HOLY MOLY! It may just be Placebo but all day yesterday I would eat and 30 minutes later had hunger pains! no joke I felt like I wanted to eat constantly

[TheUnderdog]

I like all the pics in the log...easy to follow than the normal logs.

in for more updates.

[Felonist]

Day 2

5:30AM:

Bold @ 800mg 2 morning
Testabolan 2 morning
Competitive Edge Labs Cycle Assist morning(Post Workout)

Motivation of the Day

Ramp 1 Week 1 Workout#2
DB Shoulder Press (Delts) (3 sets)15 x 40's, 15 x 40's, 15 x 40's
Dips (Tricep) (3 sets)13 x 65LBS+BW**, 15 x 45LBS+BW, 15 x 45LBS+BW
Squats (Thighs)(3 sets)15 x 190LBS, 15 x 190LBS, 15 x 190LBS
Cable Crunches (Abs)(3 sets)15 x 100LBS, 15 x 100LBS, 15 x 100LBS
Rest Period - 120 seconds between sets

Exercise Notes: The Squat Barbell I use


I can never find a point on my back / Scapula/ Traps / Anywhere where I feel comfortable with the Bar luckily my gym has this heavy 80LB bar that reast more on the shoulders and spreads the weight - it works better then a manta ray
Summary:
*I jammed my thumb in Basketball the night before - I was more worried about not lifting then my performance for the rest of the game - I spent about an hour icing the Shi*t out of it before bed and took 2 Aleves - Luckily the only exercise that was really affected was DB should press - the weights were relatively light @ 40 so with slight pain in my thumb I was able to get by.
**My weight dropped 3 pounds - most definitely due to sweating - a double header of working out AM and Basketball PM will do that to you - I definitely feel I need to eat more on days like that - although I have to say I really liked how I looked when I woke up in the morning - but considering that im running a PHproduct the goal would be to gain weight and I will try my best to stick to protocol.
***Dips - I guess I got overzealous - I typically used to do 25-30 by BW followed by 45LBs+BW x 15 and another for about 10-12 on my old routine and figured I could handle 20 more measly pounds. Well I was able to get through my first set at 13 but knew id be sloppy and probably not squeeze out 13-15 on the other sets.....I've been told not to get impatient with this program as It really kicks you in the @ss in later weeks.
Pre-Workout Supplement:

PWO Supp Notes: Meh - Not Crazy about Superpump - I finished a container a while back and wasn't thrilled back then either I thought id give it another go - but still the same.... I don't get that ZING I like and need working out so early in the AM that I typically get from Shotgun, Black Powder or even Whiteflood.... It did the job to get me through the routine but I wasn't impressed ....When I finish the bottle I'll know whether or not to cross this off my list in the future and stick to whats good
Weight: 186 LBS negative 3lbs
Workout Length: 48 minutes
Calories burned: 504 Calories
Average Heart Rate: 132 BBM
Peak Heart Rate: 172 BBM
General Feeling: Bleh felt aight... no crazy pumps I guess i'm used to doing more sets and exercises per BP sweated profusely during squats though - was definitely the highlight of the workout

Side Effects:
Lethargy:I'm sipping a cofee right now (5pm) and feeling pretty good I am attributing this to the much shorter workouts then I was previously doing (about 85 minutes...I know....I know)
Back Pumps: Yes......not so bad but it's there...cant it really hit you that early in the cycle or is it placebo........
Muscle Soreness:No DOMS.. fear not I hear the upcoming workout will be better as reps go down and weight increases
Overall Mood: Pretty Decent -
MOJO:Wifey is "red lagged" so whats the point of even thinking about it... oh well better Testosterone in then out eh?
Appetite:Still wanna eat alot but not as bad as yesterday maybe it was the larger breakfast and the extra food today (will post nutrition tomorrow

5:00PM:

Bold @ 800mg 2 caps
Testabolan 2 caps
Competitive Edge Labs Cycle Assist 4 caps


Daily Life Notes:
I just heard that I have to go to Vegas next week for a trade show... At first I was like YESSSSSS Vegas!! no wifey no kiddies - some pool time - good eats and......at least some Eye candy... but then I'm thinking Oh man!!!! what about my supplements?

Any Suggestions about bringing a carry on full of little baggies with capsules or pills would be appreciated... any worries? I'd hate for them to be taken away or that Id have to abruptly miss out on taking my Cycle for 3 days.... Shytzzzz



Vegas anyone?

[Felonist]

Yesterdays Nutrition:

11/11/09

Chicken Breast as stated above
Seared Ahi as stated above[/b]

Water Consumption:+X2=About 1 Gallon

General Feeling: Felt pretty good - I got woken up in the middle of the night by hunger pains but I was too lazy to get up and eat something. I still am not eating enough. WATER RETENTION!!!! Not Drinking enough!! Woke up with that frankfurter finger feeling
Summary:Got some more free PROTEINZ!!!!



Calories in:2,271
Calories Out:3,004 (Aprox Lifting, Basketball, and daily Avg)
===========
-733 cals (Defecit)
Not good - At this rate I'm not going to get any bigger - I'll really try and EAT today.

Muscle Soreness: DOMs in Legs today from yesterday's squats!!! Feeling it in the Glutes and Quads! im happy about this
Overall Mood: Busy butchering deer always puts a smile on my face. I am however a little antsy since today will be an of day and there will be no gym time... as it is I don't really "feel" this routine yet....
MOJO: Woke up to a pitched tent this morning-Woohoo! there is still some life left in me
Appetite: As stated - hunger pains I will try and eat more today

[Felonist]

Day 3 (Off Day)
11/12/09

7AM:

Bold @ 800mg 2 morning
Testabolan 4 caps- 2 morning
Competitive Edge Labs Cycle Assist – 4 morning(Post Workout)

Ramp 1 Week 1
Day 3
Excersize:
NONE




Summary: It felt great to sleep to sleep until 7am, was able to get up and take my time in the morning with the kids. I am a bit antsy as always when I don't work out - especially when I am not sore or did not have a painful workout the day before. I woke up and my hand / thumb feels better but it still hurts - it's one of those injuries that I can deal with and shrug off - It's good I guess that I have the Day off - I'm just hoping ti wont affect my lifts tomorrow

Pic of Thumb / palm dunno if pic does it justice

[Felonist]

Yesterday's Nutrition:

11/12/09

Some Deer Butchering

The end result....cmon you gotta admit that looks pretty good!!!

Water Consumption:X2 + X3

=About .75 Gallons

Calories in:3,214
Calories Out:2,500 (Aprox Daily Avg (Off Day))[/B]
===========
714 cals (Surplus)
Re-feed complete - should help in any previous weight loss


Summary:Went out with the Mrs and freinds to a steak house andhad a monster steak with all the sides good eats good laughs...took some melatonin to quick-sleep so I'd get up refreshed for the New Routine

Yesterday's Side Effects:
Lethargy:Wasn't so bad - perhaps because it was an "off day" and my CNS was in check.
Back Pumps: Not bad - Didn't even notice... possibly because I was too bust on my feet butchering all day... seems to bother me more when I sit on my ass for too long
Muscle Soreness: Glutes and Quads still lsightly fried
Overall Mood: B+
MOJO: Didn't even think about it so I guess a "C"
Appetite: Still holding pretty high[/b]

[Felonist]

Day 4
11-13-09

5AM:

Bold @ 800mg 2 Caps
Testabolan 2 Caps
Competitive Edge Labs Cycle Assist ? 4 Caps(Post Workout)

Motivation of the Day

Flex "The Welsh Dragon" Lewis Proportional and very aesthetically appealing I would love to be a smaller version of this

Day 4 - Rep Range Changes to 10-12
Pull-Ups (Back) (3 sets)10 x BW+5lbs,11x BW+5lbs,10 x BW+5lbs, (+5 on exercise)
DB Bench Press (Chest)(3 sets) 11 x 90's, 10 x 90's, 9 x 90's* (+15 on exercise)
Squats (Thighs) (3 sets)10 x 200,12 x 200,12 x 200lbs, (+10 on exercise)
DB Shoulder Press (Delts) (1 set)12 x 50's (+10 on exercise)
Donkey Calf Press (Calves) (2 sets)12 x 380,12 x 380(+20 on exercise)
Barbell Curls (Bicep) (1 set)12 x 80(+20 on exercise)
Dips (Tricep) (1 set)12 x BW+65Lbs(+20 on exercise)
Rest Period - 120 seconds between sets

Pre-Workout Supplement: Gaspari SP250
Workout Length: 59 minutes
Calories burned: 580 Calories
Average Heart Rate: 130 BBM
Peak Heart Rate: 170 BBM
General Feeling: A+

Summary: I shouldn't underestimate this program - Squats 3 times a weeks is tough - the changes of Reps and sets etc. takes getting used to - I lost 1 rep on DB BP cause of Burnout but I think that it's the right weight for me.....For one thing I gotta say the changes from the typical "so and so Body parts on day xyz" or "the push and pull" is something that i'm liking and is keeping me refreshed


Last set Failure on #10 as mentioned

[pars57]

Cool Journal- Good luck with the program - I'm sure you will like it!


Pars57

[Felonist]

Cool Journal- Good luck with the program - I'm sure you will like it!


Pars57

Thanks man... Last day in ramp week 1 was tough.....hope u follow along

[enetblazin4eva]

My type of log: ball + training!

[Felonist]

Day 5

11-14-09

Motivation of the Day

The one and only: Arnold

5AM:

Bold @ 800mg 2 Caps
Testabolan 2 Caps
Competitive Edge Labs Cycle Assist ? 4 Caps(Post Workout)


Day 5 - Rep Range to 8-10
Squats (3 sets) 10x220LBS, 10x220LBS, 10x220LBS +20
DB Bench Press (3 sets) 8x100's, 8x100's, 8x100's+10
Deadlifts (3 sets) 8x315LBS,8x315LBS,8x275LBS***
DB Shoulder Press (1 set) 10x55's+5
Donkey Calf Press (2 sets) 8x450LBS, 10x450LBS+70
Dips (1set) 10xBW+65LBS
Barbell Curls (1 set) 10 x 80LBS
Rest Period 120 Seconds

Pre-Workout Supplement: Gaspari SP250
Workout Length: 66 Minutes
Calories burned: 734 Calories
Average Heart Rate: 134 BBM
Peak Heart Rate: 178 BBM
General Feeling: Totally Crushed Exhausting workout


Summary: Wow now I understand why the next 2 days are rest days - this workout was extremely taxing on the CNS - Deads, Squats, and DB Bench....
***Deadlifts... the program calls for keeping the same exercise (in this case pull-ups) but I made a decision to keep deadlifts in my routine on the low rep days - I figured it's too valuable of an exercise to leave out - however when I got up to doing it I was already burnt out from Squats... even bringing down my lift to 315 was too much for me... I managed to squeeze out 2 sets at that weight with double the rest time and had to lower to 275 on the last set otherwise I knew I wouldn't have gotten the reps and would have had really sloppy form ....... I'll have to decide whether to keep deadlifting in the routine or not.... but hey im still learning this routine....

The weekend is here and I am a little more loose on the Macro's and calories since most of what I'm eating is home cooked meal and the wifey doesnt mind asking me sammiches and "family food" as long as she doesnt have to provide a nutrition data sheet on back.....


Day 6 -7 Rest Days and on to Ramp 1 - Week 2


7PM:

Bold @ 800mg 2 Caps
Testabolan 2 Caps
Competitive Edge Labs Cycle Assist 4 Caps

On my way to Vegas on Monday but will work out at the Caesars on Tuesday - hope I dont have problems flying with me Supps....(only carry-ons)

Side Effects:
Lethargy:hit me hard at around 3 oclock - took a nodoze definitely a taxing day on the CNS
Back Pumps: None - I think it's worse when sitting at my desk in the office all day
Muscle Soreness: None (yet) but I feel my lower back slightly tight from Deads (not back pump)
Overall Mood: A
MOJO: Horny as a mofo today......been groping my wife shes getting annoyed...
Appetite: average

[desizon]

[size=+5][color=orange]Day 5

[/size
MOJO: Horny as a mofo today......been groping my wife shes getting annoyed...
Appetite: average

Lol. Nice log btw

[mustangcobra]

MOJO: Horny as a mofo today......been groping my wife shes getting annoyed...
Appetite: average

lool

[Felonist]

Yeh. Lol. Not to mention goin away. I better get some!! Thanks for followin along.

[Felonist]

So I'm up on the way to vegas. Pardon my entries while I'm there as I'll only be using my blackberry to log. With airport security its a pain in the ass to lug around a laptop.

As for Yesterday: 11-15-09. Trap were really sore. Thinking from deads the day before.
Lower back slightly as well.

Not too lerhargic
Mojo- well the wife is satisfied
Back pump - not really
Mood - decent although I did have moments with a short fuse but that's normal when you're around 3 kids.

Can't remmeber if caersars has a squat rack or not. I doubt it. I think the best they got is a smith machine. We soon shall see.
Tomorrow is ramp 1 week 2. Which is almost identical to week 1 but an extra set on all exercises. Should be interesting.

[Felonist]

Day 8,9,10

Motivation of the Day



Trish Warren - This to me is the perfect woman - I showed this to my wife and she got upset and went to sleep on the couch...at first I thought...damn it's taking her awfully long to make me a sammich.... but then I checked....

Dosing:

Bold @ 800mg 2 morning / 2 evening
Testabolan 4 caps- 2 morning / 2 evening
Competitive Edge Labs Cycle Assist ? 4 morning / 4 evening

Ramp 1 Week 2
Notes: Same as week 1 except 1 more set per exercise and 90 seconds rest
Day 8
Pull-Ups (Back) (4 sets)13 x BW, 14 x BW, 13 x BW , 13 x BW*
DB Bench Press (Chest)(4 sets) 13 x 75's, 13 x 75's, 13 x 75's , 13 x 75's
Barbell Curls (Bicep) (4 sets) 13 x 60LBS, 13 x 60LBS, 13 x 60LBS, 13 x 60LBS
Donkey Calf Press (Calves)(4 sets) 15 x 360LBS, 15 x 360LBS, 15 x360LBS, 15 x360LBS
Rest Period - 90 seconds between sets

Pre-Workout Supplement: 5 hour Energy

Workout Length: 50 minutes
Calories burned: No monitor....
Average Heart Rate: ??
Peak Heart Rate: ??
General Feeling: Pumped

Day 9

DB Shoulder Press (Delts) (4 sets) 15x45's, 13x45's, 13x45's,13x45's
Dips (Tricep) (4 sets) 15xBW, 15xBW, 15xBW, 15xBW, **
Squats (Thighs) (4 sets) 3 X 13-15 ***
Cable Crunches (Abs) (4 sets) 3 X 13-15
Rest Period - 90 seconds between sets



Pre-Workout Supplement: 5 hour Energy
Workout Length: 80 minutes****
Calories burned: No monitor....
Average Heart Rate: ??
Peak Heart Rate: ??
General Feeling: Raging

Day 10 (Rest)

Summary:
Nutrition in a nutshell was horrible - had my shake in the AM then hit the flight - nothing worth talking about in regards to eating in the airport or once I arrived - hit the tradeshow ate some sashimi later in the day, hung around the casino a bit was starving hit the convenient store and bought a Collasal 100 Bar (those things are horrible in every way shape and form) and bought those 5 hour energy things for PWO in the AM. The next day I made up for it at the all you can eat Buffet - I really packed it that kept me whole till dinner where I had a 24 ounce Bone in Rib eye from Neros - was excellent - and yet again horrible nutrition on the flight back. It's over now and back on track and to basics.... I am proud of myself nonetheless - I got in my workouts even thought I felt they were sub par.... something about working out in a different environment.....
Well the Caesars gym is really nothing special - kind of what you'd expected - overwhelming amount of cardio equipment and too many fancy weight equipment - horrible "fancy benches" NO POWER RACK, no Weight belts or chains - crappy Dip/pull up station (the assisted kind with horrible handle angles)

Footnotes "*":
* So the assisted dipping station was pitiful - u had to place a 25LB weight on the stand so that it would stay down - which is fine... but the grips that they had were horrible... who invents this sh*t..... so I put the Smith Bench machine to the highest it went and did pull-ups off of it... it did the job

**Same thing with the Dips - the grips were horribly placed and put unneeded pressure in my shoulders - I worked through it but wasn't happy about it... I was thinking about bench dips so I could at least put some plates on my lap but the benches were these fancy contoured ones - they didn't really have a flat surface - what garbage- not to mention they didn't have a weight belt and chains... so I did standard dips with slight feeling in the shoulders with no weight.... dumb move.... probably....
***Squats - no Power Rack! no "special Barbell" So I did them on the Smith Machine - really wasn't that bad just different. Not knowing what that bar weight I squatted with 2 plates per side......

****The raging - freaking workout took 1 hour 20 minutes cause people were hogging up the Smith machine - I wanted to walk over and tell the ******* to use 20LB dumbbells instead!!! what the hell do they know!

I hate waiting - one reason why I love working out at 5:30am......



Side Effects:
Lethargy:Was damn jet lagged the whole time... walking the trade show for 5 hours didn't help....
Back Pumps: non-existent, I think it's worse when I sit too much....
Muscle Soreness: Nope
Overall Mood: Overall pretty good
MOJO:day 9,10 - was'nt even alive - must be nutrition and jet lag - day 10 - salute the flag.......
Appetite:MOAR FOOD PLEASE

[Felonist]

Yesterdays Nutrition:

11/20/09

The Sashimi meal as stated above - Love to eat this stuff for lunch - although people say that too much isn't good because of Mercury levels.....I think it's bullshyt......So many other things are bad for you....

Water Consumption:(X3)+=About 1.25 Gallons

FRIDAY Supplement Review

I figure since I "may" have some people lurking on my log - i'd get my voice heard in regards to certain supplements.......

Proto-Whey








Mixability: 9.5/10
The stuff mixes easier and better then even ON - just milk and stir - I don't even need to use the magic bullet on this. Only very slight clumps here and there which can be eliminated if you take the time to stir a little longer
Texture: 10/10
Honestly When I opened the first jug I bought I thought to myself oh shyt - moisture must have gotten in.... in reality the product is not dry or sandy - rather it is moist like damp sand... it's actually quite enjoyable I wish other Whey's were like this
Digestion:10/10
No whey farts are rumbles in the stomach... very easy ans smooth going down.... very enjoyable to drink
Smell: 8.5/10
smells like typical standard Chocolate Whey.... nothing out of the ordinary
Taste: 10/10
I'm not kidding - I have tried every ON flavor, Scivation, Lean Body, Biochem, and this one blows them away - I wouldn't say is has that cocoa chocolate flavor but more like crumbled chocolate cookies.....
Cost:5/10
Yup! look closely 1 serving is 2 scoops...2 scoops is only 20 grams of protein - that means you need 4 scoops to get the standard 40G of protein - this means that this 2 pound jug is only good for 13 shakes.... at 32.99 a jug on bb.com its $0.063/ Gram of protein (or $2.50 per shake (40 grams water based) VS $0.0286/Gram of protein on typical ON - MORE THEN DOUBLE
Overall: 8.8 / 10

Conclusion:
Well if you have a Ferrari and/or money is no object - or if you have a contest or special day coming up then I would highly suggest trying this Whey - it's perfect in every way except the cost

[MuscleControl]

I've been following this log and man, you gotta eat more. If you can't eat more than cut off the basketball!

[gixxer0.6g]

Kick ass journal dude. Subd and repped.

I was going to run a bold cycle but I chickened out (ie - wife wasn't happy about it). I'll tune in to see how everything goes.

[Felonist]

I've been following this log and man, you gotta eat more. If you can't eat more than cut off the basketball!

Hey man thanks!! your right... my macros I feel are in check but I'm not getting enough in as much as I think I am!!! I figure I gotta put in another 500 - 1000 kcals....Rep'd thanks for following along!

Kick ass journal dude. Subd and repped.

I was going to run a bold cycle but I chickened out (ie - wife wasn't happy about it). I'll tune in to see how everything goes.

Hey man thanks!!! I was chicken too bro... then one day I said screw it..... im married too... but wifey don;t know im doing this FYI....she sees me pop pills but between fish oils... amino acid pills and things like Bronkaid or Multivitamins in the past - it's pretty common for her to see me pop..... plus I typically take first dosage when no one is up in the AM and sometimes take my last dosage right before I leave work...... I'm not gonna try and convince you of doing anything but perhaps My log can be a determining factor 1 way or the other.

[Felonist]

Day 11
11-20-09
Motivation of the Day

Jason Statham: Granted he's not that big and I want to be much bigger ( I may be bigger now) but you cannot deny that this guy is ALPHA material (no homo-LOL!!) besides the fact that hes one of the main reason's that I am not so upset with my receding / thinning hair / hairline... I figure I got at least 5 more years till I gotta buzz it like him....(or do Bosely.....)

Dosing:

Bold @ 800mg 2 morning / 2 evening
Testabolan 4 caps- 2 morning / 2 evening
Competitive Edge Labs Cycle Assist ? 4 morning / 4 evening

Ramp 1 Week 2
Notes: Same as week 1 except 1 more set per exercise and 90 seconds rest Rep range 10-12
Day 11
Pull-Ups (Back) (4 sets)10 x BW+5, 12 x BW+5,10 x BW+5,10 x BW+5
DB Bench Press (Chest)(4 sets) 8 x 105's (+5 on Exercise), 7 x 100's, 12 x 85's , 10 x 85's *
Squats (Thighs) (4 sets) 12 x 200LBS, 12 x 200LBS, 12 x 200LBS, 12 x 200LBS**
DB Shoulder Press (Delts)(1 set) 12 x 55's
Donkey Calf Raises (Calves)(2 sets) 12 x 450LBS, 12 x 450LBS
Barbell Curls (Bicep)(1 set) 12 x 80LBS
Dips (Tricep)(1 set) 12 x 70LBS (+5 on Exercise)
Rest Period - 90 seconds between sets

Pre-Workout Supplement: Gaspari SP250
Workout Length: 68 minutes
Calories burned: 734
Average Heart Rate: 132
Peak Heart Rate: 172
General Feeling: Pumped, but feeling the fatigue towards end of workout

Summary:
Well it felt great to be back at my gym again... everything in it's place and no one to share with that early - I grunt how I chose, I fart, I yell, I talk to myself.... home sweet home.
I gotta say that seems the last 2 days of this routine every week are definitely the hardest

Footnotes "*":
*Okay so lets talk about this..... I got a little overzelous again... the damn 105's were lookin at me... they were challenging me... they spoke to me.... I said I CAN TAKE YOU!! I got 8 really nice reps up which is a PR - but I failed on the set as I am supposed to do 10-12 reps... furthermore dropping down to 100's only produced 7 reps as I was burning out.... humbelized I went to 85's so I can squeeze out the 10 - 12... I think I'll wait another week or so to try this...
**I felt really good on these squats.... I complete the full amount so technically I should increase it - however I think I'll aim for deeper - perhaps not ass to ground - but lower then parallel - at least before I increase... well we will see....

Measurements

I totally forgot one of the most important aspects of a log and transformation - measurements.....I wanted to get them in before any major changes occur...

Neck: 15.5"
Bis: 15.75"
Chest: 42" (1" Above nips)
Waist: 32.5 (1" above Belly Button)
Thighs: 22.5 (11" from center of kneecap)
Calves: 16"