cwrigh5 gets SilverBacked: Time to go APE with AEN

[cwrigh5]

Epicness!!!

INTRO:
Glade to be you stopped by ya’ll, This is cwrigh5 Back AgainWith another high quality logging event.

As all of my logs go, Best Expect a Highly Detailed and Brutally Honest description of all of my training, supplementation, diet, and anything else going on my life as I take on Athletic Edge Nutrition’s NEW test booster APE……..Time to get Silverbacked!

What?! You want some of This?

LOG DETAILS:

As usual I’ll update this log after every workout with my training progress, feeling during workout, as well as how my body is reacting to changing powers of APE, including feeling of silverbackness (yes this is a term, and will be used), intensity level, strength, energy level, mood, and pump. I will also update weekly with body compo stat and weigh ins.

After my 4 weeks with APE, I’ll also post up a comprehensive review of this product, commenting on its “broscience” but also looking at its ingredients and looking at the actual research behind each ingredient.

And of course as usual, this log and my opinions/comments made are unbiased and no way shape or form have been affected by anyone. This is What I think of the product.


TRAINING EXPERIENCE:

I’ve been lifting for about 8 1/2 years now. Granted this might seem like a long time, warranty a well toned and massive body, but sadly that's not the case. I started lifting as part of a weight training program forced on all football players in high school. I got a lot stronger from this but really just turned into a tub of lard. Once football was over, I finally turned my attention to the large gut sticking out in front of me. But because I knew nothing about anything (nutrition and/or training), I did the worst thing possible, I ate practically nothing and ran about 5 miles a day, and did it for a staggering 5 months. By the end of the 5 months I was a really weak 135lb skinny fat twig. I was really hurt by this and ever since then I've tried everything in the book to gain back my strength.

Ever since about 4 1/2 years ago I’ve tried a variety of routines and diets. I’ve done a typical Bodybuilding routine (spot training), power lighting, Olympic lifting, Rippetoes, Bill star, HST, Max-OT, German volume; I even enlisted the help of Layne Norton awhile back ago. Needless to say, I know my way around the gym and really know how to push myself to the limit.



ABOUT ME:

Age: 25
Weight:159.8 - (as of 01-17-12) - bit lighter than normal - Stomach flu past few days so couldnt eat much for 3ish days
Height: 5’7

I’m currently working on my masters in Nutritional Science (only a few months left), and did my undergraduate degree in Chemistry (bit of a science nerd). My thesis is concerning vitamin D supplementation and muscle metabolism, particularly in prepubertal adolescents. So if you have any questions about vitamin D, its impact on muscle metabolism, or basically the biochemistry around it, don’t be afraid to ask.



CURRENT PICS

Taken this morning (1-17-12) after my run

[cwrigh5]

Its Time to get Silverbackish

APE



http://www.bodybuilding.com/store/ae/ape.html

Dosing

2 pills will be taken in morning upon waking 5 days a week. Since I workout 5 days a week and always in the morning, I will take APE 90mins before my workout and on an empty stomach before my preWO meal.

OTHER SUPPLEMENTS:

Kirkland Mulitvitamine: 1/day
Kirkland Fish oils: 4/day
Kirkland Glucosamine Tablets: 2/day
Vitamin D3 1,000 IU: 4/day
Now: Beta Alanine 4g/day (1 preWO, 2Intra, 1 Mid-Day)
IsoFlex: Whey Isolate Blueberry/Strawberry
Optimum Casein Protein (mix in some cottage cheese = awesome)
Sci Fit Kre-Alkalyn (1g Pre and Post)
Purple Wraath – ½ - 1 scoop per workout



DIET:

Usually when school is in session, I eat most of my meals in the school cafeteria. I was lucky enough to get a job that includes a meal plan, so because Im just a Sorry Broke-Butt Grad Student…I make sure to take advantage of that cafeteria as much as possible. When eating in the cafeteria, my calories and what I consume fluctuate depending upon how Im feeling that day, but usually I’ll consume around 3,500 to 4,000 calories on training days.

On the weekends however, and when Im too busy with working in the lab to get to the dinning halls, I make my own meals. When I make my meals its very precise, as I weight everything I eat (old habit). During that time I consume exactly a 2,500 or a 3,000 diet plan.

But All in All
On training days I consume 8 meals in a day, while on off days its down to 6-7 meals a day.




2,500 diet - Off-Days on the Weekends C:230g P:203g F:82g 40/30/30 ratio

Meal 1# (C.1P.25) - Upon waking
Protein Shake

Meal 2# (C:75 P:38 F:17)
81g Oats, 106g Strawberries, 120g Skim Milk, 22g Almonds, 3 egg whites, 10g ON Casein protein

Meal #3 (C:45 P:28 F:14)
2 Eggs, 196g Broccoli, 22g Chicken, 50g Cheerios

Meal #4 (C:40 P:28 F:12)
Can of no salt added Green Beans, 82g Sweet potato, 1 egg, 57g Chicken, 8g walnut

Meal #5 (C:40 P:28 F:12)
Can of no salt added Spinach, 87g Red Beans/Sweet potatoes, 38g Steak, 13g walnuts

Meal #6 (C:30 P:28 F:12)
327g Broccoli, 159g Brussel sprouts, 51g Chicken, 16g Walnuts

Meal #7 (C:10 P:31 F:11)
17g Almond Butter,148g Fat Free Cottage Cheese, 6g ON Casein

***Sometimes I’ll skip meal #1 if I feel I don’t need it


Dinning Hall Usually what I eat, but changes on how Im feeling

Pre and Intra WO meals are precise. Since I eat less than 1 hour after I workout, I have no PostWO meal

PreWO: ( C:65 P:10 F:4)
2 Whole Wheat toast, 95g Apple Sauce, 19g Raisins
IntraWO (C:30 P:~15)
½ -1 scoop Purple Wraath, 30g Simple Carbs (Gatorade), ½ scoop of Protein, 2g Beta Alanine, 1g Kre-Alkalyn.

Meal #1
-2 breakfast sandwiches – Know as The Breakfast
-----Sandwich = 2 whole wheat toasts, 1 fried egg, 1 slice low fat American Cheese, 1 veggie sausage
- 2 bowls of oatmeal (dash of protein)
-1 bowl of Cheerios
- Bowl of Fruit with Fiber one on top or a piece of fruit
- 12oz Skim Milk

Meal#2
Starch source, Some Fruit, protein source (Cottage cheese or eggs)

Meal#3
Dark reds/orange/multi-colorful veggies, a Legume source, Clean protein source.

Meal#4
Protein shake and Nuts (usually #4 but could be #3 instead)

Meal #5
Veggies and Clean meat source

Meal #6
250-280g Fat Free Cottage Cheese, 6-10g Almond Butter, 4-6g Protein Powder



Current Daily Water Intake:

1-2 gallons of water per day. I usually drink a gallon in the morning before I head off to the gym, pretty thirsty in the morning.



WORKOUT PROGRAM:
I’ve been with Layne and his PHAT training routine for awhile now and I got to say Im really enjoying it. I’ve made a lot of progress with it and will continue to do so until a change is needed. This upcoming week I will be starting a new 9-week cycle of PHAT, wherein every 3 weeks the exercises change and a new power lift is emphasized. Below is my planned routine for the next 3 weeks.

For more information about this type of training, checkout this awesome explanation of the program

Back/Shoulders hyper
Reverse Bent Rows 6x3
Cable V-Bar Rows 3x8-12
Wide Cable Bar rows 3x8-12
Hammer Strength (HS) Shoulder Press 3x8-12
Full Cleans 2x8-10
Shrugs 3x8-10
Side DB Raises 2x8-10
Straight Leg Side Rotations 3x15
Cable Crunch 3x15-20

Legs hyper
Squats 6x3
Front Squats 3x8-10
Glut Ham 3x8-10
Sliding Hack Squat 2x8-12
Seated Calf raises 4x10-12
Standing Calf Raises 3x15

Chest/Arms hyper
Incline Bar 6x3
HS Flat Press 3x8-10
HS Decline Press 3x8-10
Incline DB Flies 2x8-12
Overhead Bar Extensions 4x8-12
EZ Bar Curls 3x8-12
Bar Pushdowns 4xz8-12
Alterating DB Curls 3x8-10
Elevated Twisting Planks 3x8-10
Cable Chops 3x12-15

Lower Power
Squats 3-5x5
Lungs 3x6-8
SLDL 3x8-10
----Superset w/ Pullthroughs 2x10-15
Standing Calf Raises 4x4-6
Seated Calf Raises 3x4-6


Power Upper
Reverse Bent Rows 3-5x5
Weighted Pullups 2x6-8
Incline Bar 3-5x5
Def. Flat Press 4x3
Standing Military Press 4x6-8
Overhead DB Extensions 3x6-8
DB Curls 3x6-8
Heavy Leg Raises 3x10-12
Swiss Ball Hip Thrusts 3x20-25

All of these days will be followed by a 15min cool down period of stretching.


I have another 3 weeks of this routine before I take a week off and restart for 3 more cycles.


Cardio:

As of right now Im doing only 1 HIT cardio sessions per week, usually on Sundays. However if needed, I’ll throw in there some LIT cardio sessions, at least 12 hours after my workouts though.

[cwrigh5]

Cardio 1-18-12

Total Time - 38min 33 sec

Did some agility Drills....Love these things

Warm up 6min Jog

4 x 25 yard Hip Crossovers
------Superset w/ 2 x 25 yard Suicides (So a total of 100 yards each time)

2 x Sprint, Stride, Spint
----- Superset w/ 2x Zig Zag Sprints -(All together compelted 2 laps around the track)

8 x High Knees and Side Step/Jump Routine

4 x 25 Box Jumps
4 x Stadium Stairs

- Cool Down 6min Jog


Notes

Nice run, but because I havent been eating much lately due to being sick with a stomach bug....I was WAYYY Tired towards the end. Need to eat up and get back to it if I want to Pump it ok next week.



Log Update

I have not started to take APE yet. This week, because of being sick for about 4 days and some nagging knee stuff, is my recovery week. I'll workout Friday with some full body stuff, not a lot, and then begin my quest with APE on Monday Morning when I will begin the Above routine.


Glade to have you Along and Its gonna be a lot of Fun

[ATHLETIC EDGE NUTRITION]

Beautiful set up, in.

[E_P_C]

Strong log

Subbed

[cwrigh5]

Beautiful set up, in.

Strong log

Subbed

Nice to have ya'll Along Guys. Should be a lot of Fun

[cwrigh5]

So part of my logs that I always like to do, outside of sharing information of the product Im logging, is talk about my area...that is Nutritional Science or Science in general.

I come across journal articles often through various websites (news or journals) and will post them up for discussion or just some helpful info.

So Here's my first update that I just recently found.



What Can't Fish Oil Do?


A recent publication in the American Journal of Clinical Nutrition (AJCN - Highly recommend this journal. Very Reliable with strong research based entries) talked about Fish oil supplementation and its effects on strength training exercises.

Check it out - http://www.ajcn.org/content/early/20...21915.abstract

Now Ive read over this paper a bit more to see how well they conducted themselves. Although they did do some great statistical analysis, they never backed down from their claim that Fish oil is beneficial to strength training. Yes there was a significant difference between groups, but making such a bold statement without one bit of caution is a pretty bold considering that is a novel research area.

They speculated that effect of Fish oil supplementation was caused by an increase in antioxidant power and improved cell membrane integrity.

Interesting since untrained individuals due experience an increase in oxidative stress upon starting a workout routine, until that is the body adjusts. Wonder if this affect is reproducible in trained individuals?

[Blitz n destroy]

In, excellent start and can't wait for Monday! Interested to see your results.

[cwrigh5]

In, excellent start and can't wait for Monday! Interested to see your results.

Same here man. Already have that itch to lift again, but also feel tired and a bit worn out from about 3 days of eating little to nothing. Looking forward to getting my strength back as this week continues and Especially hittin the gym Bright and early Monday morning with APE

[RichL1982]

Subbed. Ill be throwing up my log soon.

[Blitz n destroy]

Same here man. Already have that itch to lift again, but also feel tired and a bit worn out from about 3 days of eating little to nothing. Looking forward to getting my strength back as this week continues and Especially hittin the gym Bright and early Monday morning with APE

I hear you dude. I've been sick since Saturday, and am still pretty miserable right now. Not sure how I'm powering through my workouts and 12 hockey games this week..but I am(APE? ) Get better ASAP and get this going!

[cwrigh5]

Subbed. Ill be throwing up my log soon.

Welcome Aboard Sir! Throw it Up and I'll be following

[RaginAzN]

in on this!

[cwrigh5]

in on this!

Glade to have you along man. Lookin pretty Doc Diesel in the pic man...Keep it up and lets get Apeish on this Stuff

[cwrigh5]

Bit busy today, but have some time to post up some of my diet stuff.


Diet 1-18-12

1. 20g Gatorade, ~15g Whey, 2g Beta alanine, 1g creatine - Drank half before Cardio then the rest afterwards

2. 2 bowls of oatmeal (w/ dash of protein), 12oz Skim milk, 1 large apple, 2 Breakfast Sandwiches (2 Whole Wheat toast, 1 slice Low Fat American cheese, 1 fried egg, 1 veggie sausage pattie)

3. 4 egg whites, 1/2 bowl of 1% cottage cheese, 1 large banana

4. Large spinach salad with shredded carrots, sliced red bell pepper, cauliflower, yellow squash, 1 ladle of red beans, and a couple ladles of mushroom marinara sauce. 1 Med. Baked Chicken (breast)

5. Shake and nuts

6. Large Mixed green salad with about 4 ladles of Lean Cuisine's Aegean Glazed Chicken (Dinning hall has a section with Lean Cuisine stuff....pretty good sometimes), 2 veggie meatballs.

7. Cottage = 220 - 235g Publix Fat Free Cottage Cheese (LOVE this cottage cheese), 10-12g Almond butter, 8-10g Casein Protein.



Diet 1-19-12

Like I said, busy today. So since Im not doing anything today outside of sittin and talking, I made my meals today and followed my 2,500 calorie plan.

Look above at the 2,500 calorie plan to see what that exactly entails

[cwrigh5]

1. Make sure to get your beans in for the day - Only thing thats both a vegetable AND a Protein source

2. Are "Super Foods" worth it?

- In most cases not, only in very rare cases would these so-called "Super Foods" (super because they contain a high concentration of some sort of nutrient, i.e. antioxidant, mineral, vitamin) actually yield a significant benefit over an "Non-Super Food" counter part. Blueberries are considered a super fruit, but does the increased concentration of anthocyanins (The antioxidant found in blueberries) yield a significantly greater effect than say eating fruit in general? Most of the research would say no.

NOW there's a new "Super Food" out on the market, African Mangos; and they are said to be a miracle weight loss drug.....HAHAHA

Check out this interesting article about it. People actually pay 35-100 dollars for this stuff.

[donoh]

You've set the bar high for APE logs, well done

[cwrigh5]

You've set the bar high for APE logs, well done

Tryin....Wait till I still hittin the weights next week...Then its really party time

[cwrigh5]

Been out and about since 4 this morning....Startin to hit my wall as i approach my 12th hour of being up...But still have to work tonight


Recovery Workout

*Finishing up my recovery week this week, so i did my second full body workout of the week. Always make sure the volume is much less than normal but still enough and with enough weights to keep my strength.



Friday – Full Body
Warmups: Run to the gym (1.5miles), 3 light sets on first exercise

Lunges 2x6-8 155lb (8,6) - Need to be careful with Lunges. Looks like thats my problem area as far as my knees go. Will need to adjust to more reps for right now if I want to use them
-------Shoulder Help - Lateral Rotations – 2x12 25lb (12,12) - Increase to 14 reps
Clean and Jerk 2x8-10 115lb (10,10) - Feelin Easy
Pullups 2x6-8 15lb (8,6) - Got to work on my endurance
-------Shoulder Help - Interior Rotations – 2x10 40lb (10,10) - Repeat for form
----------------------Exterior Rotations - 2x10 25lb (10,10) - Increase to 12 reps
Decline Bench 2x6-8 195lb (8,8) - Easy Peasy
Wide Curls 1x8-10 90lb (10) - Aint Nothin
Overhead DB Ext 1x8-10 85lb (10) - Light WEIGHT
AB Machine 1x10-12 50lb (12)
Swiss ball hip Thursts 1x25 (25)



Notes

Great Workout today. Im really feeling fully recovered and ready to go. My knees gave me some problems a couple weeks ago when I banged them up a bit and I've slowly started to recover. Right now there feeling a lot better, but as I was doing lunges today I lost some balance on the way down and my leg sorted twisted a bit. Got a short sharp pain afterwards, and it was with me during my cleans but then it went away.

SO Im not really concerned but I will need to take it a bit slower into lunges, especially with a heavier weight, when I get back into them.





SOOO wanting to getting back to the gym....Like Really the gym

[RichL1982]

Been out and about since 4 this morning....Startin to hit my wall as i approach my 12th hour of being up...But still have to work tonight

Gotta love getting up when the sun hasnt even attempted to rise. This is everyday for me. Work from 4am until noon then go to school from 4pm-10pm. Life is rough but no one is going to hand it to you.

Stay strong my friend.

[cwrigh5]

Gotta love getting up when the sun hasnt even attempted to rise. This is everyday for me. Work from 4am until noon then go to school from 4pm-10pm. Life is rough but no one is going to hand it to you.

Stay strong my friend.

Very tru! I love the early mornings when I wake up, just not when the day gets so hecktic to where you just to sleep for awhile.

But your right, life is rough so you got to be tough. I likes

[person101]

Great introduction brah. Good luck!

[cwrigh5]

Great introduction brah. Good luck!

Thanks man. Hope you stick around for the fun my friend. Always try to post up interesting articles and facts.

Stayed Tuned

[cwrigh5]

Diet 1-20-12

1. PreWO meal - 1 med. banana, apple sauce, cinnamon
2. Intra WO meal - 25g Gatorade, 1/2 scoop of Protein (~15g), 2 beta alanine, 1g creatine

3. Fast Breakfast - less than 7mins - 1 bagel breakfast sandwich, 2 bowls of oatmeal, protein mix, 12oz skim milk, 1 oatmeal pancake - hahaha basically inhaled the oatmeal

4. 1 banana, 1 apple, small handful of almonds, ¾ protein shake

5. 1 large iceberg salad with cauliflower, black beans, and meat marinara sauce. Med. bowl of steamed asparagus, 2 large steamed spaghetti squash halves, 4 chicken tenders

6. Shake and nuts

7. Large mixed green salad with garlic tofu stir fry ontop (tofu, carrots, bamboo shoot, green beans, onions), 4 chicken tendors

8. Cottage


- Not too bad. This is basically what I eat when I normally workout, that is when Im not actin like a nazzy panzy with thisLow Intensity Stuff . Really looking forward to getting back to it.

But My Pre WO meal is much bigger and usually my breakfast and lunch is a bit bigger, but all in all thats about right for eating at the dinning hall.

[cwrigh5]

Diet 1-21-12

Originally planned for a 2,500 calorie day......Welll that didnt happen.

Because I was in a meeting ALOT longer than I expected (went 2 hours over), by the time I got back to my place to grab something to eat....I was starvin.

Well After polishing off my #2 meal of my 2,500 calorie plan....I started to "nibble" on some Cottage Cheese...

Well 2 1/2 pounds of cottage cheese late I finally put down my spoon. Ha the funny thing is, I was merely satisfied, but not overly full or bloated.

Just knew I needed to stop cause A. That was WAY more calories/protein than I need. B. I was gonna run out for the week if I didnt.


I skipped meal #3 after that....mostly because I wasnt hungry, but picked it back up at meal #4. So probably overall I was around 2,800 calories yesterday....Opps

[cwrigh5]

Cardio 1-22-12

Total Time - 26min 17 sec

- Did a mix of agility drills and sprints. Such as Side Shuffles then Sprint, Back Pedal then Sprint, and Crossovers and Sprint. Also did some High Knees & Side jump drills.

Really Liked this combination. Altogether it was 6 100-yard sprints with 100 yards for each agility drill.

[ATHLETIC EDGE NUTRITION]

Diet 1-20-12

1. PreWO meal - 1 med. banana, apple sauce, cinnamon
2. Intra WO meal - 25g Gatorade, 1/2 scoop of Protein (~15g), 2 beta alanine, 1g creatine

3. Fast Breakfast - less than 7mins - 1 bagel breakfast sandwich, 2 bowls of oatmeal, protein mix, 12oz skim milk, 1 oatmeal pancake - hahaha basically inhaled the oatmeal

4. 1 banana, 1 apple, small handful of almonds, ¾ protein shake

5. 1 large iceberg salad with cauliflower, black beans, and meat marinara sauce. Med. bowl of steamed asparagus, 2 large steamed spaghetti squash halves, 4 chicken tenders

6. Shake and nuts

7. Large mixed green salad with garlic tofu stir fry ontop (tofu, carrots, bamboo shoot, green beans, onions), 4 chicken tendors

8. Cottage


- Not too bad. This is basically what I eat when I normally workout, that is when Im not actin like a nazzy panzy with thisLow Intensity Stuff . Really looking forward to getting back to it.

But My Pre WO meal is much bigger and usually my breakfast and lunch is a bit bigger, but all in all thats about right for eating at the dinning hall.

You should look into our intra-wokout product IntrAbolic for your during workout needs. Based off your background and understanding of nutrition, digestion rates ec, I believe you will appreciate its formula.

[E_P_C]

Cardio 1-22-12

Total Time - 26min 17 sec

- Did a mix of agility drills and sprints. Such as Side Shuffles then Sprint, Back Pedal then Sprint, and Crossovers and Sprint. Also did some High Knees & Side jump drills.

Really Liked this combination. Altogether it was 6 100-yard sprints with 100 yards for each agility drill.

Are you training for a sport or is this just part of your normal workouts?

[cwrigh5]

You should look into our intra-wokout product IntrAbolic for your during workout needs. Based off your background and understanding of nutrition, digestion rates ec, I believe you will appreciate its formula.

No Doubt, IntrAbolic is a great Intra WO product. I've used it before on several occasions and thoroughly enjoyed it. In fact with that Blue Raspberry flavor, it is my favorite IntraWO supplement (one that carries calories that is). But it gets expensive after awhile, plus I need the extra carbs and protein during my workouts to sustain glucose levels and further encourage protein synthesis, so even with a scoop of IntrAbolic I'll still need to use maybe a 1/2-1/3 scoop of protein and some gatorade/sugar for carbs.

So Making my own cocktail just helps save me some cash and allows greater control over my macros in the day. But your right it is a great product for sure

[cwrigh5]

Are you training for a sport or is this just part of your normal workouts?

Naa this is just me training. For the past....7-8 months now Ive been doing nothing but HIT cardio sessions and have thoroughly enjoyed the benefits (increased endurance during lifts, lower BF, and increased vascularity). But in the past month or so I realized the added benefit of doing more agility training to become an overall more fit athlete. Previously it was all sprints (just Forward motion), now Im really trying to develop my side/pivoting motion, to increase freedom of mobility overall.

PLus its just funnier that way