Uncle Wade's AppNut Triple Threat Stack Log

[UncleWade]

Uncle Wade’s Applied Nutriceuticals “Triple Threat Stack”
SPONSORED LOG



THE PRODUCTS:



http://www.bodybuilding.com/store/app/lit-up.html



http://www.bodybuilding.com/store/app/drive.html



http://www.bodybuilding.com/store/app/hghup.html

This log is a result of me being chosen from my application in Free Weight Friedel’s 29,000-post logging opportunity, which can be found here:
http://forum.bodybuilding.com/showth...hp?t=131691333

I would like to thank Applied Nutriceuticals and their reps in general and Free Weight Friedel in particular for this opportunity to log their products. This should be an awesome ride.

With this stack, I will be receiving TWO BOTTLES of each of the above products and will log them for at least EIGHT WEEKS, potentially more depending on the amount of time the Drive, LitUp, and HGHup will last.

I will begin officially logging the combination on 7 MARCH 2011 after taking one complete week off. I am currently maxing out this week to have a definitive idea of my maxes for use in calculations for the program I will be using.

As per the request of AppNut, throughout the log, I will evaluate:
1. My appearance before and after training compared to "normal"
2. My strength
3. My endurance
4. My overall energy levels
5. Any training and exercise in detail

[UncleWade]

TRAINING PROTOCOL

For the duration of the log, I will be using a version of the Westside program. Prior to this log, I have used the 5x5 program to great success but after several resets my gains have peaked and I have reached a plateau. The Westside should be a refreshing change. The basic, four-day split will be as follows:

MAXIMUM EFFORT SQUAT DAY
Max Effort Exercise - Alternating Between Deadlift, Low Box Squat, and Good Mornings
3-6 x 5-8 Romanian Deadlift
5-8 x 6-15 Weighted Hanging Leg Raises
5-8 x 6-15 Weighted Decline Situp
3-4 x 6-10 Good Mornings or Reverse Hypers

MAXIMUM EFFORT BENCH PRESS DAY
Max Effort Exercise - Alternating Between Close-Grip Bench Press or Floor Press
6-8 x 8-12 Lying Barbell Extension
5-8 x 6-15 Barbell Row
5-8 x 6-15 Overhead Shoulder Press
5-8 x 6-15 Weighted Dip
5-8 x 6-15 Pullup

DYNAMIC EFFORT SQUAT DAY
8 x 2 @ 60%-1RM Dynamic Box Squat
4-6 x 5-8 Romanian Deadlift
3-5 x 6-12 Weighted Cable Crunches
3-5 x TIME Abdominal Plank
3-4 x 8 Good Mornings or Reverse Hypers

DYNAMIC EFFORT BENCH DAY
8 x 3 @ 50%-1RM Dynamic Bench Press
2-4 x 2-8 Close-Grip Bench Press
5-8 x 6-15 One-Arm Bent-Over Row
5-8 x 6-15 Upright Row
5-8 x 6-15 Chinup
5-8x 6 -15 Triceps Press Down

I believe that two supplemental exercises for the bench press days for the triceps and the upper back might be overtraining and will adjust the program accordingly if I feel so. This is the first time I have used Westside. I do not claim to be an expert, any helpful suggestions and guidance would be greatly appreciated.

[UncleWade]

CONDITIONING PROTOCOL

Throughout the duration of the log I will be conditioning in a variety of ways, typically three days a week. The workouts will typically follow these rubrics:

DAY 1
800m Warm-Up Jog
Explosive Calisthenics
Dynamic Stretching
6x60m Band-Resisted Maximum Effort Sprints @ Full Recovery
800m Cool-Down Jog
Static Stretching

Day 2
800m Warm-Up Jog
Explosive Calisthenics
Dynamic Stretching
6x40m Maximum Effort Sprints @ 45 Seconds Rest
2x100m Maximum Effort Sprints @ 90 Seconds Rest
800m Cool-Down Jog
Static Stretching

Day 3
Explosive Calisthenics
Dynamic Stretching
20-40 minute Relaxed-Pace Tempo Run
Static Stretching
Foam Roller

Please note that these days are nonconsecutive and are only labeled as 1, 2, and 3 for the purpose of clarification.
 

[UncleWade]

DIETARY PROTOCOL AND OTHER SUPPLEMENTS

During the course of the log, I will have a daily target of 4000 calories with a 40/40/20 split between protein, carbohydrates, and fats. I consume a significant amount of calories through lean meat, complex carbohydrates, whole milk, natural peanut butter, fresh fruit, hardboiled eggs, oats, et cetera. I also supplement with two protein shakes per day, one scoop each in 8 ounces of skim milk----once upon waking, and once post-workout.

I typically consume 1.5 gallons of water in addition to all supplemental fluid intake (including milk and chocolate milk and juice) and will continue this trend throughout the log.

I will record my daily consumption of food and water in the log, as well as my nightly sleep and recovery periods.

In addition to the AppNut products supplied to me for this log, I will also be supplementing with Gaspari's Myofusion CnC, which can be found here:
http://www.bodybuilding.com/store/gn/myofusion.html

I will also be supplementing as necessary with AllMax's Creapure creatine monohydrate, which can be found here:
http://www.bodybuilding.com/store/all/creatine.html

I typically also supplement with a multivitamin, although I have not chosen the specific one I will be using as of this writing.

GOALS

SHORT TERM GOAL
Improve strength and body composition step by step, day by day, and workout by workout. Recomp.

LONG TERM GOAL
Get seriously strong and potentially become a competitor in amateur powerlifting meets.

LIFT-SPECIFIC GOALS
Bench press goal: 365 - 295 CURRENT RE-TESTED MAX
Squat goal: 500 - MAX TO BE RE-TESTED
Deadlift goal: 595 - 505 CURRENT RE-TESTED MAX

For more information about myself, my previous training experience, and some personal information, please see my application in the original contest thread. IT IS LINKED ABOVE.

DOSING OF APPNUT PRODUCTS

DRIVE
On both on and off days, I will consume 3 capsules immediately upon waking on an empty stomach and 3 capsules in the afternoon, typically one hour preworkout.

LITUP
After assessing tolerance, I will most likely, on LIFTING days, take two (2) scoops thirty minutes prior to training. On OFF or CONDITIONING days, I will take one (1) scoop thirty minutes prior to activity or during a time of my choosing on OFF days.

HGHUP
As per the recommendation of Black_Label, I will take 3 capsules preworkout on all LIFTING days, and the remaining 2 capsules prior to bed on an empty stomach. On OFF days, I will take all five capsules prior to bed. On CONDITIONING days I will take 3 tablets in the morning on an empty stomach and 2 capsules in the afternoon on an empty stomach. I will see which of these works best for me.

[UncleWade]

BEFORE SHOTS











Thanks again to AppNut and Free Weight Friedel for this opportunity - I am going to make this the most transformational 8 weeks of my life. I hope anyone reading this enjoys the log as much as I'll enjoy making it.

[chubbarock]

Awesome stuff bro! In for this for sure!

From your pics it appears we have pretty similar body types - unfortunately I am nowhere near as lean as you lol

[drooks10]

Great detail to start your log. In for the ride! Best of luck to you.

[BDiamond]

In on this too. Will be putting up my log once I receive my package in the mail.

[Black_Label]

nice legs for the start. something a lot of people miss

[UncleWade]

Awesome stuff bro! In for this for sure!

From your pics it appears we have pretty similar body types - unfortunately I am nowhere near as lean as you lol

The four years of running middle distance and distance events helped the leanness - definitely didn't help the mass gains or strength though.

Great detail to start your log. In for the ride! Best of luck to you.

Thanks man, I appreciate it.

In on this too. Will be putting up my log once I receive my package in the mail.

Looking forward to following your log. Looked at some of your YouTube videos in my spare time the other day and they're solid - nice work.

nice legs for the start. something a lot of people miss

Thanks man. Can't forget the legs - IMHO, they're the most important.

[Black_Label]

legs took over all body parts for me when they started getting stronger. So much fun

[UncleWade]

One more week until we rock and roll everybody!

Counting the seconds and enjoying the rays down here in Sanibel, FL.....85 degrees sure beats Ohio's February weather.

[chubbarock]

85 degress fuuuuuu - I am in cali and its 47 degrees lol

[BDiamond]

I know you're not logging till next week but have you received your stack in the mail yet?

[UncleWade]

85 degress fuuuuuu - I am in cali and its 47 degrees lol

Sorry about your luck man. It's barely 30 back at home and we got a ton of rain last night according to the Weather Channel. Down here, we're looking at a high of 86 and a clear sky with not a cloud in sight.

I know you're not logging till next week but have you received your stack in the mail yet?

I haven't, at least not to my knowledge. I had it sent to my college mailbox so hopefully it will be waiting for me to get back from the family vacation. Usually they send e-mail notices that you have a package, but I don't know if they will be doing that over spring break. I'll let you all know ASAP.

[Black_Label]

it snowed in delaware about half a week ago. ferreel

[UncleWade]

it snowed in delaware about half a week ago. ferreel

Still sunny here in Florida.

We got a lot of rain at home yesterday, heard that an awful lot of stuff is underwater...glad I'm down south. Hopefully I go home to a dry basement.

[UncleWade]

By the way guys, I'm considering adding some exercises to the training protocol. As written, it certainly does not hit the biceps at all except secondarily from back exercises and doesn't give a lot of volume to the quadriceps either.

The additions will be as follows:

MAXIMUM EFFORT SQUAT DAY
Front squats (same repitions as hamstring exercise)

MAXIMUM EFFORT BENCH PRESS DAY
5-8 x 6-15 Strict form barbell curl

DYNAMIC EFFORT SQUAT DAY
5-8 x 6-15 Leg extension

DYNAMIC EFFORT BENCH DAY
5-8 x 6-15 Hammer curl

Also, I wanted to mention that the rest for the Max Effort exercises is 3-5 minutes, while the rest for Dynamic Effort exercises is exactly 1 minute. Supplementary exercises is 1-2 minutes. This should still be a pretty quick, efficient workout even with these additions.

I just wanted to make sure I give all muscle groups solid attention, which wouldn't have necessarily been the case with quads on Max Effort Squat Day if I used Good Mornings as the recommended ME exercise. Also didn't want to neglect the biceps, which aren't necessarily super-important for powerlifting but still deserve some attention. I will adjust the overall volume and miscellaenous components as I see fit during the duration of the program and the log.

Thanks.

[UncleWade]

PRODUCTS RECEIVED!
THANK YOU APPNUT AND FWF!

THE FUN STARTS MONDAY!
Max Effort Leg Day

[BDiamond]

PRODUCTS RECEIVED!
THANK YOU APPNUT AND FWF!

THE FUN STARTS MONDAY!
Max Effort Leg Day

Awesome. I just got done with my leg day... INTENSE.

[drooks10]

PRODUCTS RECEIVED!
THANK YOU APPNUT AND FWF!

THE FUN STARTS MONDAY!
Max Effort Leg Day

Looking forward to this, bro! Good luck.

[Free Weight Friedel]

Where's the unboxing video?

[UncleWade]

Where's the unboxing video?

Does this count?

I didn't do a video of me opening the box....BDiamond took care of that, but my reaction was something like that.

[UncleWade]

Going to go do some work.....two scoops of LitUp.....feeling the beta alanine tingles.....

OHHHHH YEAH!

[UncleWade]

MAX EFFORT LEG DAY

Max Effort Exercise - Deadlift
8 x 135
4 x 225
2 x 315
2 x 405
1 x 445
1 x 515 PR
**Belt and Straps**

Romanian Deadlift
4 x 8 x 265
**Used four (4) 25s per side, and a ten, for maximum ROM.**
**No Equipment @ 1 minute rest**

Front Squat
4 x 8 x 185
**No Equipment @ 1 minute rest**

Good Morning
4 x 12 x 95
**Definitely felt fatigue in the lower back at this point, still light weight though.**
**1 minute rest**

Weighted Decline Situp
4 x 12 x 80
**Went for maximum stretch here in the abs - 1 minute rest**

[UncleWade]

DIET

SUPPLEMENTATION - 10:30 AM
Three (3) Drive

MEAL ONE - 11:00 AM
One (1) scoop Myofusion CnC
Ten (10) ounces whole milk
One (1) cup Quaker Oats
Two (2) tablespoons Jif Natural Peanut Butter
**Didn't have time to make it to the cafeteria for whole eggs before class this morning**

MEAL TWO - 1:50 PM
Two (2) slices whole wheat bread
Three (3) ounces ham
Three (3) ounces turkey
Two (2) slices Swiss cheese
One (1) large grapefruit
Sixteen (16) ounces 1% chocolate milk

MEAL THREE - 5:00 PM
Two (2) chicken breats
One (1) cup brown rice
One (1) large grapefruit
Sixteen (16) ounces 1% chocolate milk

SUPPLEMENTATION - 6:00 PM
Three (3) Drive

SUPPLEMENTATION - 6:30 PM
Two (2) scoops LitUp

INTRA-WORKOUT - 7:00 PM - 8:00 PM
One (1) scoop Gaspari Sizeon Pre Contest
Twenty (20) ounces Gatorade

POST WORKOUT - 8:00 PM
One (1) scoop Myofusion CnC
Ten (10) ounces whole milk
One (1) cup Quaker Oats

ANTICIPATED MEAL FOUR - 10:00 PM
Two (2) tablespoons Jif Natural Peanut Butter
Ten (10) ounces whole milk

SUPPLEMENTATION - 12:00 AM
Five (5) capsules HGHup

OBSERVATIONS

**Felt great today. Very solid, smooth energy. LitUp and Drive provided a great workout, even though there was definitely a massive overload on the hamstrings and lower back, especially after hitting a PR on deadlift.**

**Felt the beta alanine tingles in the LitUp. Definitely loved two scoops.**

**No noticeable changes in appearance, although I definitely felt like my endurance was slightly increased, even on the first day. Solid increase in the deadlift by 10 pounds, even after taking a week off.**

**Looking forward to see the effects of HGHup.**

**Overall, very impressed so far, especially for the first day. Lifting wise, I feel ridiculously good, completely fresh and rejuvenated and thankfully rid of all the aches and pains from 5x5 before my week off......can't wait to see where the next 8 weeks take me.**

[jhouser]

I'm in, of course. Starting today.

Everything's looking solid so far. Just make sure you're not wasting all your rage ******** **** ** *****.

Look forward to training with you tomorrow and throughout the rest of this log. Especially pointing out the discrepancies in your posts.

[razor99189]

Nice start to the log man, I like the detail. I'm subbed , good luck man!

DIET

SUPPLEMENTATION - 10:30 AM
Three (3) Drive

MEAL ONE - 11:00 AM
One (1) scoop Myofusion CnC
Ten (10) ounces whole milk
One (1) cup Quaker Oats
Two (2) tablespoons Jif Natural Peanut Butter
**Didn't have time to make it to the cafeteria for whole eggs before class this morning**

MEAL TWO - 1:50 PM
Two (2) slices whole wheat bread
Three (3) ounces ham
Three (3) ounces turkey
Two (2) slices Swiss cheese
One (1) large grapefruit
Sixteen (16) ounces 1% chocolate milk

MEAL THREE - 5:00 PM
Two (2) chicken breats
One (1) cup brown rice
One (1) large grapefruit
Sixteen (16) ounces 1% chocolate milk

SUPPLEMENTATION - 6:00 PM
Three (3) Drive

SUPPLEMENTATION - 6:30 PM
Two (2) scoops LitUp

INTRA-WORKOUT - 7:00 PM - 8:00 PM
One (1) scoop Gaspari Sizeon Pre Contest
Twenty (20) ounces Gatorade

POST WORKOUT - 8:00 PM
One (1) scoop Myofusion CnC
Ten (10) ounces whole milk
One (1) cup Quaker Oats

ANTICIPATED MEAL FOUR - 10:00 PM
Two (2) tablespoons Jif Natural Peanut Butter
Ten (10) ounces whole milk

SUPPLEMENTATION - 12:00 AM
Five (5) capsules HGHup

OBSERVATIONS

**Felt great today. Very solid, smooth energy. LitUp and Drive provided a great workout, even though there was definitely a massive overload on the hamstrings and lower back, especially after hitting a PR on deadlift.**

**Felt the beta alanine tingles in the LitUp. Definitely loved two scoops.**

**No noticeable changes in appearance, although I definitely felt like my endurance was slightly increased, even on the first day. Solid increase in the deadlift by 10 pounds, even after taking a week off.**

**Looking forward to see the effects of HGHup.**

**Overall, very impressed so far, especially for the first day. Lifting wise, I feel ridiculously good, completely fresh and rejuvenated and thankfully rid of all the aches and pains from 5x5 before my week off......can't wait to see where the next 8 weeks take me.**

[Black_Label]

heavy ass DL. Very nice. Noticing any more muscle contraction strength yet?

[UncleWade]

Nice start to the log man, I like the detail. I'm subbed , good luck man!

Thanks bro.

heavy ass DL. Very nice. Noticing any more muscle contraction strength yet?

Thanks man. Deadlift is by far my favorite lift.

Haven't noticed a significant difference in muscle contraction yet, but I took the HGHup as a night-time dose last night rather preworkout and haven't worked out while taking it yet. I'll make sure to note any differences I feel today in observations later.