Taking No Quarter with Gamma-O and DD!

[darren.dugan]

.

DD's OFFICIAL GAMMA-O LOG

The Basics: 27yo, 5'10" 220lb powerlifter that only cares about strength. I'm a Marine veteran and am currently a college student that is just scraping by on the GI Bill. I usually lift 3-4 days a week and I have been skiing every other weekend or so. This is my first test booster and I am excited to try it.

My Training: Right now I am running Ed Coan's deadlift and bench routine and am in the second week of both. Benching is Wednesday (heavy) and Saturday or Sunday (light). Deadlifting is on Friday. I don't have a set routine for squats right now (other than I do them on Monday) but, I may implement Wendler's 5/3/1 for it soon which I've done in the past with great success.

The Scheme of Things for Deads during this Log

...And for Bench

Day 2 Bench


Diet: I try to get at least 250g of protein in daily but, it's not always easy. I've been good about it lately though. My diet is generally in the middle between clean and dirty. I go through a lot of dairy and eggs, and enjoy lots of Subway.

Current Supplements: MP Combat Powder for my protein, GNC Creatine Mono, Orange Triad (4 pills daily), Sport Pharma's Joint-V (2 pills daily), CostCo fish oils, and always some kind of pre-workout mix pre-workout (there are like 4 different ones in the pantry now). Oh, and Gamma-O starting this morning!

Anyway, let's get this ****ing, log started!

[darren.dugan]

Coan Bench, Week 2

Bench Press (WxSxR)
Thorough warm ups to:
265x10x2

CGBP
235x10x2

Incline Bench
220x10x2

Incline CGBP
44x25

Hammer Curls
15x20
20x20
25x20

General Notes: All the barbell weights in my current gym are in kilos so, the weights given are all very close conversions to the true weight lifted (at least within a couple lbs). Elbows were bugging me, hence the extra tri and bi movements at the end. Tendonitis seems to come and go and doing those exercises always helps when it comes. Overall, a good lifting day. Energy was high and unlike last week when I missed half of my required reps at the prescribed weights, I got everything I was supposed to. Taking at least 5 minutes of rest between working sets probably helped too. Nutrition today was good.

Supps: Orange Triad, Joint-V, fish oil and Gamma-O at 0700ish, creatine mono and a scoop of Combat Powder in milk with Gamm-O at 1700, 1 scoop of ergo-pump as I headed to the gym at 1800, and Combat Powder in milk again post-workout at 2000.

Gamma-O Notes: Haven't noticed anything different on my first day, other than it seemed like I had a little more energy than usual in training (even taking the pre-workout supp into consideration, I'm pretty conditioned to that stuff) despite being lethargic in school for most of the day.

[austin.j.taylor]

in and subbed.

[TheFugitive]

Your a beast DD, sub'd

[darren.dugan]

Just woke up from an, errrrm, interesting dream. Probably a really good thing I woke up when I did. Possibly correlated to taking Gamma-O. We'll see if these fanta.... dreams persist throughout the log.

Also, sleeping was more solid than usual. I often wake up throughout the night and last night wasn't so bad. I still woke up a few times but, when I was sleeping it was deep.

[RoadPigJohn]

Nice star, subbed.

[TheMatzah]

Aite Spartacus, here to witness greatness!

Do work Master DD

[darren.dugan]

I just noticed that this was in the regular supplement log forum and not the sponsored one. Crap!

[Jeph77]

Beast mode activated

[austin.j.taylor]

I just noticed that this was in the regular supplement log forum and not the sponsored one. Crap!

PM a mod to have it moved. Great work so far!

[darren.dugan]

PM a mod to have it moved. Great work so far!

Done and done!

Off to the gym now for my second day of Coan's deadlift program. Got up a little too early this morning and feel tired but, I'm pumped about doing deadlifts in the new gym for the first time. I wonder which of the 10 platforms I will use....

[LoveMyInk]

Done and done!

Off to the gym now for my second day of Coan's deadlift program. Got up a little too early this morning and feel tired but, I'm pumped about doing deadlifts in the new gym for the first time. I wonder which of the 10 platforms I will use....

that's a badass setup


i'm jealous

[RoadPigJohn]

Thats a F heavy squad on that video.
I'll give you my respects for that.

[darren.dugan]

that's a badass setup


i'm jealous

Well, the nice gym was closed today. Guess that's what I get for bragging. Had to lift at one of the other 2 gyms on base which isn't too bad since the other two both have platforms, just not all of the nice werksan weights. Anywho....

Coan Deadlift, Week 2

5 minutes warm up on bike

Deadlift
WxRxS
135x8x2
225x5x1
315x4x1
405x3x1
455x2x1
505x2x1 (the work set)

Speed Deadlifts
410x3x8
90 sec rest between each set

Circuits (3)
90 sec rest between exercises, 3 min between circuits, each set done for 8 reps
SLDL: 135, 185, 225
Barbell Row: 135, 185, 205
UH Pull Ups: BW for 3 sets
Good Mornings: 135, 185, 135

General Notes: The 455x2 set on deads felt super heavy but, then I did the 505 set and it wasn't as difficult. Shenanigans. I was pretty dang worn out by the third circuit so I made GMs super light to ensure good form. The 8 sets of speed deads felt good and easy though like I've said in the past, they aren't very speedy after 3 sets. Lockouts on them were strong though.

Supps: Half a scoop of Combat Powder in milk, Orange Triad (2 pills), Joint-V (1), Fish Oil, and Gamma-O (2) with breakfast (0800ish). About an hour later I had 1 scoop of Ergo-Pump with 5g of Creatine Mono for pre-workout. Post I put 2 scoops of Combat Powder in milk with a fish oil and a Joint-V pill.

Gamma-O Notes: Sleep was again just a bit better than the norm. Libido is spiked just a tad as well. Nothing noticeable in the gym yet though.

[TheFugitive]

DD, is your sleep still improving?

[darren.dugan]

DD, is your sleep still improving?

Yes, it has. My sleep has been deeper and I fall asleep faster than normal, though I still wake up intermittently like I usually do.

Off to the gym for some light benching now. Easy day. Hammies are pretty sore from yesterday.

[TheMatzah]

Yes, it has. My sleep has been deeper and I fall asleep faster than normal, though I still wake up intermittently like I usually do.

Off to the gym for some light benching now. Easy day. Hammies are pretty sore from yesterday.

Excellence, all of this ^^

So what is your light benching, like 250 ?



ya freak!!

[darren.dugan]

Excellence, all of this ^^

So what is your light benching, like 250 ?



ya freak!!

2 sets of 10 with 225 (or 100 kilos, depends on the gym). Gotta keep dem pecs warm!

[TheMatzah]

2 sets of 10 with 225 (or 100 kilos, depends on the gym). Gotta keep dem pecs warm!

warm...lolz

[darren.dugan]

Coan Bench, Light Day

5 min warm-up on bike

Bench
45x30
135x20
185x10
225x10x2

CGBP
135x20x2

Notes: That's it, easy day.

Supps: All the usual AM stuff (Orange Triad, Joint-V, Fish Oil), creatine mono, and Gamma-O. 1/2 scoop of combat powder in milk with breakfast, 1 scoop in milk post-workout. Nothing pre-workout today. BTW, I should mention that I take Orange Triad, Joint-V, Gamma-Oand fish oil at bedtime as well (if not evening post-workout). I think I've forgotten to state that in previous entries.

Gamma-O Notes: Nothing new to report.

[blinky99]

Jealous of your gym. I have no deadlift platforms. I use the bases from the "step up" platforms people.

How did you post that cool photo of your workout outline?

what you doing for a video?

Why is beta-crete so popular? seems basic stuff.
L-Histidine
Taurine
L-Tyrosine
CarnoSyn® Beta-Alanine
N-Acetyl-L-Tyrosine
CON-CRET Creatine HCI
Creatinol-O-Phosphate
Caffeine Anhydrous (125 mg)

[TheMatzah]

DL platforms....ahhh, it's so heavenly..

when will commercial gyms see the light?

[blinky99]

DL platforms....ahhh, it's so heavenly..

when will commercial gyms see the light?

They dont want " loud noises" and people "hurting" themselves i think ? Sooo they never will. their loss.

[TheMatzah]

They dont want " loud noises" and people "hurting" themselves i think ? Sooo they never will. their loss.

This saddens me.

I've seen tons of weird chit - wearing sunglasses while training, qtr inch leg press, loud grunts with 1/3" squats...gotta work dem knees!! lolz

[darren.dugan]

How did you post that cool photo of your workout outline?

There are a couple of plug-in spreadsheets for Coan's programs and I put in my max (and desired max for deads), took a screen shot, edited it in paint, then hosted the picture on photobucket.

what you doing for a video?

I use this: http://joby.com/gorillapod with a regular digital camera to take video in the gym. I'll probably put up another vid on Friday when I have some heavy deads. Maybe Wednesday too.

Why is beta-crete so popular?

Because they do some pretty awesome promos and are doing about a million sponsored logs right now.

Anywho, I think I'll do some light squatting this evening when I get off of school. I went pretty heavy last week and I think my body needs a little break from heavy squatting, especially since deads are heavy every week during Coan deadlift.

[RoadPigJohn]

Did you tried to compete in the American Strong Man competition?



http://americanstrongman.com/

[darren.dugan]

Nah, haven't done any strongman. However, I plan on trying a contest someday.

[darren.dugan]

Squat Day (de-load)

5 minutes on elliptical

Squats
45x15
135x12
225x10
315x10
155x15

Calf Raises (leg press machine)
100x15
120x12
140x12
160x12

Notes: De-loaded on squats today since I did 507x3 last Monday on em. Also played around with putting the bar lower on my back and widening my stance. Felt good with 315. I'll see how it really feels when I get over 400 on my back next week. I did an alright job of getting enough protein over the weekend. Probably didn't eat enough yesterday as a result of an engagement party I went to, though I did eat the **** out of some pasta and meatballs while I was there. I should be plenty fresh for week 3 of Coan Bench on Wednesday.

Supps: All the usual stuff: Orange Triad, Joint-V, Fish Oil, Gamma-O, AM and PM. 1 scoop of Combat Powder in the morning and 1 in milk post-workout (out of milk in the morning).

Gamma-O Notes: Nothing new to report. Sleep is still improved.

[TheFugitive]

Video contest posted in promo thread

[darren.dugan]

Just thought I would mention that it is a good idea to do as the bottle says and take Gamma-O with a meal, especially if you get heartburn easily like I do. I tried it with just a glass of milk and I was eating Tums about 20 minutes later.