Puppywhirl's Journey To Lean Status Via Olympic Lifting and Fusion Sub-Q

[Puppywhirl]

First off, welcome to my sponsored log for Fusion Bodybuilding. For at least six weeks, I will be providing the bodybuilding community my usage of the product Sub-Q. Ideally this product is designed to help lose extra stubborn fat, which is what I intend to base my log on.

Of course a little background of myself. I never did take care of myself and did minimal exercise growing up and never watched what I ate. It quickly caught up to me and saw myself at 260+ my junior year in high school. Once I started College, I decided to jump on the health and fitness lifestyle. I started off with basic lifting, doing 5x5 strength based workouts. I soon incorporated Crossfit and became very proficient at it (For example, a 3:50 Fran as Rx'd). Currently I have a passion for Olympic Lifting. I believe that while being massive and strong has its positives, I feel being powerful is way more useful and overall impressive. I always watch videos of Olympic Lifting champions like Pyros Dimas and am amazed at how easily he was able to Clean and Jerk 215 kg at such a low body weight (not to mention a very low body fat percentage). With that, I have focused primarily on Olympic lifting currently. Here are some of my personal records thus far (in lbs, and all can be reproduced now):

Clean and Jerk: 285 (PR'd by 10 lbs tonight )
Power Jerk: 265
Behind The Neck Jerk: 300
Squat Clean : 305
Power Clean: 275
Power Snatch: 195
Squat Snatch: 205 (I understand my Clean and Snatch have too big of a gap, currently working on that)
Snatch Balance: 265
Overhead Squat: 265+ (Need to re-evaluate this lift, will do so during this log)
Deadlift: 475
ATG Olympic High Bar Back Squat: 375
ATG Front Squat: 345
Bench Press: Currently, 265 (My max when I actually did bench press, 295)


My diet will largely consist of protein and fat, with carbohydrates sitting around 100g (non lifting days) to 200g (lifting days) with the majority being taken after lifting. I am going to refrain from counting calories and essentially listen to what my body wants. A large list of foods are: Bacon, Oat Break, Eggs, Steak, Chicken, Beef, Brown Rice, Carrots, Onions, Green and Red Peppers, Greek Yogurt, Almond and Coconut Milk, Protein Power, Fish, and Cheese. While these foods may seem like a stereotypical bodybuilding diet, I find that this works well for me and they say, "If it isn't broken, DON'T fix it!"

My routine I am currently following is here:

http://www.qwa.org/programs/tadv13.asp

I can assure you this routine is not easy. To make it worse, I do not follow the suggested rest days and will do three of these days in a row. Again, I listen to my body and rest as needed.

With all this being said, I sincerely thank Fusion Bodybuilding for allowing me to log Sub-Q. I intend to put it through the test and report my results. Tomorrow I start with the first dosage and my first lifting day while on Sub-Q.

[kenny878]

in for results!!!

[Gym God]

With all this being said, I sincerely thank Fusion Bodybuilding for allowing me to log Sub-Q. I intend to put it through the test and report my results. Tomorrow I start with the first dosage and my first lifting day while on Sub-Q.

... our pleasure.

[Black_Dread]

... our pleasure.

This! subbed and looking forward to results!

[Puppywhirl]

3/14/2012

First Dosage:
1 Capsule (before breakfast) and 1 Capsule Mid-Afternoon

Initial thoughts:
Overall I did not feel much, which is to be expected as this is not a typical fat burning product that makes you want to pull your hair out due to high concentrations of caffeine and 1,3-dimethylamylamine. I am fairly used to caffeine so I expected to not feel much of an energy boost. I will be quickly jumping to a 2/2 dosage today (3/15/2012). I will say though that even in the small dosage amount, I felt a bit drier and condensed if you will. Honestly that feeling is pretty awesome.

Workout:

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 2s
Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull 80% 2r, 85% 2r, 90% 2r, 100% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench Press 80% 3r, 85% 2r, 90% 2r


Overall it was a typical workout, very hard and taxing. These workouts are even harder with such a restriction in calories. I am considering reducing the percentages from 80-100% down to 60-80% with higher reps for a week for a little active recovery. I already completed this routine once and am trying it again. I think this will do my body good.

[Black_Dread]

looks like a crazy workout!

[Gym God]

3/14/2012

First Dosage:
1 Capsule (before breakfast) and 1 Capsule Mid-Afternoon

Initial thoughts:
Overall I did not feel much, which is to be expected as this is not a typical fat burning product that makes you want to pull your hair out due to high concentrations of caffeine and 1,3-dimethylamylamine. I am fairly used to caffeine so I expected to not feel much of an energy boost. I will be quickly jumping to a 2/2 dosage today (3/15/2012). I will say though that even in the small dosage amount, I felt a bit drier and condensed if you will. Honestly that feeling is pretty awesome.

You have the experience brotha with stimulants. Feel free to bump the SUB•Q to the maintenance dosage of 3 Bullet Caplets™ twice daily.

[Puppywhirl]

3/15/2012



Dosage:
2 Capsules (before breakfast) and 2 Capsule Mid-Afternoon

Workout:

Run 4 miles



An easy day today. Needed a break from lifting. Increasing the dosage was a good idea. I felt the effects more-so today.

3/16/2012

Dosage:
2 Capsules (before breakfast) and 2 Capsule Mid-Afternoon

Workout:

Squat Snatch: 50%: 5r, 60%: 5r, 70%: 5r, 80%: 3r, 85%: 1r, 90%: 1r, 95%: 1r, 100%: 1r (205lbs)
Power Clean: 50%: 5r, 60%: 5r, 70%: 5r, 80%: 3r, 85%: 1r, 90%: 1r, 95%: 1r
Split Jerk (Must Power Clean it first): 80%: 3X3, 85% 1r, 90% 1r
Clean Pull: 80%: 5X5, 85%: 1r
Front Squat: 80%: 3X3
Squat Clean/Front Squat/Split Jerk: 50%: 1r, 60%: 1r, 70%: 1r, 80%: 1r, 90%: 1r (Based on Max Split Jerk weight = 285)



Overall a solid workout today. I was very happy with getting up my max squat snatch at such a low caloric deficiency. This isn't easy, but it wouldn't be fun if it was.

[Puppywhirl]

You have the experience brotha with stimulants. Feel free to bump the SUB•Q to the maintenance dosage of 3 Bullet Caplets™ twice daily.

Thank you for the suggestion. I will certainly do so tomorrow!

[Puppywhirl]

3/17/2012



Dosage:
3 Capsules (before breakfast) and 3 Capsule Mid-Afternoon

Workout:

Run 4 miles



Another light run today. Was good to get outside with the weather being so nice.

3/18/2012

Dosage:
3 Capsules (before breakfast) and 3 Capsule Mid-Afternoon

Rest Day.

[Puppywhirl]

A lot of catching up to do!

3/19/12

Dosage:
3 capsules before breakfast and 3 in the afternoon

Workout:

Run 2 miles

Comments:

A short and quick workout today. I had a lot of work to do in the lab (chemistry graduate student)

3/20/12

Dosage:
3 capsules before breakfast and 3 in the afternoon


Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s


3/21/12

Dosage:
3 capsules before breakfast and 3 in the afternoon

Tuesday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Balance 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s
Bench Press 80% 3r, 85% 3r, 90% 1r, 95% 1r

[Gym God]

Keep it going Puppy! Give me some updates brotha!

[Puppywhirl]

3/23/2012 & 3/24/2012

Rest Days. The gym I go to was closed (It is the universities recreational center and was close Friday and Saturday). I decided to give my body a rest. They are open today (3/25/2012) and I look forward to crushing the weights again!

I would also like to report so far on my opinion of Sub-Q. I appreciate the fact that this is not an overstimulating product while at the same time I can take this and it provides me some energy like coffee does (I have actually stopped drinking coffee and still feel normal, Huge plus!). I also feel much leaner in my mid-section which to me is awesome! I tend to hold weight whether it is body fat or water in my midsection and this product is doing as it says and is reducing that. I for one am very happy. I will report back later on my gym session today.

[Gym God]

3/23/2012 & 3/24/2012

Rest Days. The gym I go to was closed (It is the universities recreational center and was close Friday and Saturday). I decided to give my body a rest. They are open today (3/25/2012) and I look forward to crushing the weights again!

I would also like to report so far on my opinion of Sub-Q. I appreciate the fact that this is not an overstimulating product while at the same time I can take this and it provides me some energy like coffee does (I have actually stopped drinking coffee and still feel normal, Huge plus!). I also feel much leaner in my mid-section which to me is awesome! I tend to hold weight whether it is body fat or water in my midsection and this product is doing as it says and is reducing that. I for one am very happy. I will report back later on my gym session today.

Thanks for posting. Glad to read you dropped the coffee as too much stimulant is quite counter-productive. Keep up the good work!

[Puppywhirl]

3/25/2012

Dosage:

3 capsules before breakfast and 3 capsules mid-afternoon

Workout:

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,
Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s
Press Behind Neck 80% 3r, 85% 3r 90% 1r, 95% 1r

Comments:

Decided to see if I could get my max Clean and Jerk up today (285 lbs) which went up so smoothly. Tried for the big 300 and got the clean, but missed the jerk. I sense the big 3 will be mine soon! I have also decided to get off this routine I am on and find a different olympic lifting routine. I have had so much success with this one, but it is far too taxing, especially on a cut. I will report back on my new routine shortly. Also, Sub-Q is still excellent. Sustained energy and I feel so lean.

[Puppywhirl]

3/26/2012

Dosage:

3 capsules before breakfast and 3 capsules mid-afternoon

Workout:

Snatch 60% 2s x 5r, 70% 2s x 3r, 80%,85%,90%,95% x 1r
Power Clean 60% 2s x 5r, 70% 2s x 3r, 80%,85%,90%,95% x 1r
Front Squat 70% 1s x 5r, 80% 1s x 5r, 90% 2s x 2r, 95% 1r, 60% 10r
Overhead Squat 135lbs x 5r, 185lbs x 3r, 205lbs,225lbs,245lbs x 1r
Clean Pulls 90% 5s x 2r, 95% 2s x 2r
Deadlifts 405 x 1r, 425 x 1r


Comments:

I am liking my new routine. I could not find one that suited me well so I decided to take what I have been doing and switch it up a bit. Doing squats sooner really helps out, plus the percentages work well for my during this caloric reduction of my diet. I am really starting to like Sub-Q. I feel so lean and cut. It really has boosted my confidence and how I present myself.

[Gym God]

Nice feedback Puppywhirl! Glad you're enjoying the SUB•Q and your new program.

[Black_Dread]

always like starting a new routine!

[Puppywhirl]

3/27/2012

Dosage:

3 capsules before breakfast and 3 capsules mid-afternoon

Workout:

Clean and Jerk: 80% 3r, 85% 2s x 2r, 90,95,100% 1r
Hang Snatch: 70% 3r, 80% 2r, 85,90,95 1r
Back Squat: 80% 5r, 85% 4r, 90% 2s x 2r, 95% 1r, 75% 10r
Snatch Pulls: 90% 4s x 2r, 95% 2s x 2r, 100% 1r

3/28/2012

Rest Day. It was really needed my wrists were shot.

3/29/2012

Dosage:

3 capsules before breakfast and 3 capsules mid-afternoon

Workout:

Snatch: 60% 3s x 2r, 70% 3s x 2r, 80% 1r
Clean and Jerk: 60% 3s x 2r, 70% 3s x 2r, 80,85% 1r
Back Squat: 60% 6s x 2r
Pause Back Squats: 80,85,90% 1r
Clean Pulls: 90% 4s x 2r, 95% 2s x 2r

Comments:

This light day was definitely needed. All my lifts were solid today. Tomorrow I attempt new maxes on my lifts. Hopefully I can break some PR's. We shall see.

[Black_Dread]

Nice lifts! thanks for the update!

[Puppywhirl]

3/30/12

Rest Day.


3/31/12

Dosage:

3 capsules before breakfast and 3 in the afternoon

Workout:

Max attempt on certain lifts.

Squat Snatch: 210 (pr by 5!)
Clean and Jerk: 295 (missed. Got the clean up easily, but my wrists have been bothering me and could not get my head through the jerk. Next time!)
Back Squat: 385 (pr by 10!!)
Deadlift: 485 (missed. Was over halfway through the lift but that is where my sticking point is and could not finish. Next time!)

Comments:

Overall very happy with the progress. My Squat snatch technique is getting better and it really showed. Very happy with the two PR's today!

[Puppywhirl]

4/1/12


Dosage:

3 capsules before breakfast and 3 in the afternoon.

Workout:


Snatch 60% 2s x 5r, 70% 2s x 3r, 80%,85%,90%,95% x 1r
Power Clean 60% 2s x 5r, 70% 2s x 3r, 80%,85%,90%,95% x 1r
Front Squat 70% 1s x 5r, 80% 1s x 5r, 90% 2s x 2r, 95% 1r, 60% 10r
Overhead Squat 135lbs x 5r, 185lbs x 3r, 205lbs,225lbs,245lbs x 1r
Clean Pulls 90% 5s x 2r, 95% 2s x 2r
Deadlifts 405 x 1r, 425 x 1r

Comments:

Overall another good day. Considering doing some rowing tomorrow and take a day off of lifting but I may change my mind. Depends on how I feel tomorrow.

[kenny878]

checking in again, looks like you're still going heavy. good stuff!

[Gym God]

checking in again, looks like you're still going heavy. good stuff!

Go heavy or Go home for this cat!

[Black_Dread]

solid workouts in here!

[Puppywhirl]

Go heavy or Go home for this cat!

4/2/2012

Dosage:

3 capsules before breakfast and 3 capsules mid-afternoon

Workout:

Clean and Jerk: 80% 3r, 85% 2s x 2r, 90,95,100% 1r, PR attempt: 290 Lbs, GOT IT!! PR by 5 lbs
Hang Snatch: 70% 3r, 80% 2r, 85,90,95 1r
Back Squat: 80% 5r, 85% 4r, 90% 2s x 2r, 95% 1r, 75% 10r
Snatch Pulls: 90% 4s x 2r, 95% 2s x 2r, 100% 1r

Comments:

You are right Gym God, I am still going heavy. In fact, I felt real good doing Clean and Jerks, I decided to go for a PR attempt: 290 lbs. I cannot begin to tell you just how perfect it was. The weight felt like a feather on the jerk. I was so pumped and psyched having it overhead and I slammed the weight on the platform and let out a very loud yell. My gym is packed with College students and they were definitely mirin . It is very odd, a lot of people always come up to me to ask for advice. I am always happy to help out, but I honestly have never been coached before so I do not feel like I am in the position to give advice. But I guess I know what I am doing with the numbers I have. Also, SUB-Q is still awesome in my books. Feeling lean and still staying strong.

[Puppywhirl]

checking in again, looks like you're still going heavy. good stuff!

Thanks kenny. Going heavy is what I do best. It always feels good when you can power clean some peoples max deadlift at the gym :P. Of course I am not cocky about it, but it just goes to show what people can do when they unconditionally work towards something.

[Puppywhirl]

solid workouts in here!

Much appreciated!

[Puppywhirl]

4/4/2012

Dosage:
3 capsules in the morning and 3 in the afternoon

Workout:

Snatch: 60% 3s x 2r, 70% 3s x 2r, 80% 1r
Clean and Jerk: 60% 3s x 2r, 70% 3s x 2r, 80,85% 1r
Back Squat: 60% 6s x 2r
Pause Back Squats: 80,85,90% 1r
Clean Pulls: 90% 4s x 2r, 95% 2s x 2r

Comments:

A lighter day today. I was not feeling it as I had a long day today with classes, research and a presentation. A little stressed at the end of the day.

[Puppywhirl]

4/5/2012

Dosage:
3 capsules in the morning and 3 in the afternoon

Workout:

Hang Snatch: 2s x 3r 70%, 2s x 3r 80%, 1s x 2r 85%, 1r 90%, 1r 95% (Based on Squat Snatch 1RM)
Power Cleans: 5s x 2r: 80% 3s x 2r 90%
Back Squat: 2s x 3r 85%, 5s x 2r 90%
Clean Pulls: 5s x 2r 90%
Deadlifts: 2s x 2r 405lbs, 1s x 3r 425 lbs


Comments:

Another solid day. Was happy with the results. Going to attempt a new 5x5 back squat PR tomorrow.

4/6/2012

Dosage:
3 capsules in the morning and 3 in the afternoon

Workout:

Power Snatch/Squat Snatch (1r Power Snatch, 1r Squat Snatch as a set): 70%,75%,80%,85%,90%
Squat Snatch: 1r 90%, 1r 95%
Power Clean/Squat Clean (1r Power Clean, 1r Squat Clean): 70%,75%,80%,85%,90% (Based on Power Clean 1RM
Squat Clean: 1r 90%, 1r 95%
Back Squat: 3r 80%, 3r 85%, 5s x 5r 325lbs (Got it! New pr.)

Comments:

Very happy with the new 5X5 back squat pr. A friend of mine at the gym has suggested I try low bar squatting. I was never comfortable in doing them but he showed me how to get familiar with them. I may have to try for a new back squat max with low bar squats and see how that number is compared to doing high bar.