CELLUCOR C4/COR-SERIES CREATINE/BCAAs!!!

[pmgiampi]

I just want to open up this log with a HUGE thanks to Cellucor for the opportunity to implement their new Cor-series Creatine and BCAA into my supplement/training regiment. The new Cor-Series is designed to give you the building block products of bodybuilding at an affordable price. These products are also GMP, Informed-Choice and TruFacts™ certified, making them the optimal products for athletes in governing bodies that test for those stimulant products! Since I am not a collegiate athlete, or a professional of any sort in which testing is a concern, I will be adding C4 to the Cor-Creatine/BCAA stack for added energy, pumps, and focus.

During this log, I will be running a 5 day split.

WORKOUTS:

Mondays consists of an upper body strength focus, focusing on progressing my bench, row, military press, while adding some assistance work.

Tuesdays/Thursdays are Legs/Plyo focused days. I implement squats, lunges, leg curls, as well as some plyo work (bench jumps, rim jumps, broad jumps, jump tucks, etc.) along with sprint sessions.

Wednesdays/Fridays are Upper Body hypertrophy focused sessions.


DIET:

My diet consists of zig-zagging calories, keeping protein levels around the same amount every day. High days can go as high as 3500 calories, and low days as low as 2000 calories. I have found this to be a great concept of allowing my body to recover and make gains, all while limiting the amount of fat my body accumulates during the process. This is also keeps my metabolism from settling on receiving a certain amount of calories everyday, keeping it in constant go-mode!


GOALS:

My goals are to create a more athletic, aesthetic me. I like to look good, but also be able to play the part! Hope you guys tag along, because we should be in for a real treat!

[kwik10z]

You have my support!

measely reps to get you started

[mwilson49]

Awesome keep it up

[pmgiampi]

Yesterday's workout:

Day 1: Upper Body Strength Focus

Flat Bench Barbell Bench Press:
3x5 220lbs (been trying 225 on my first set, but I'm failing by rep 3. Will continue to work 220...)

Flat Bench DB Flyes:
2x15 55lbs (+2 reps from last week)

Bent-Over Barbell Rows:
3x5 210lbs

One-Arm DB Row:
2x14 75lbs (+1 rep from last week)

Standing Barbell Military Press:
3x5 125lbs (+5lbs from previous max)

Standing Barbell Biceps Curls:
3x6 110lbs (+10lbs from last week)

CGBP:
3x8 150lbs

Decline Weighted Crunch:
2x15 (15lbs/hand)

BW Oblique Crunch:
2x20


Happily, I'm still progressing in some lifts, while potential stalls are in others. As long as I continue to hit these weights with authority, I will break through these plateaus! I have full confidence. To give you all an example, when I started my strength training progression back in August, my bench was at 180 for a 5RM. So I've made significant strides in my lifts these past few months. I have the drive, determination, and fuel (thanks Cellucor!) to keep it going!

[pmgiampi]

You have my support!

measely reps to get you started

Thanks Kwik! I appreciate the support, period. That's all that matters!

[pmgiampi]

Awesome keep it up

Thanks man! Good thing for you not trading me Cam, huh? :-P

[The Solution]

Someone say Black Ops?

[pmgiampi]

All I can say about today's workout is WOW!! Definitely torched my legs today! I noticed a great boost in endurance today from the BCAAs. I mixed one scoop with 16oz water in a shaker and it definitely hit the spot! I know a lot of people prefer 10g BCAA, but I honestly don't notice a difference if I'm getting in 5g or 10g, so why not make my servings last longer, right? Well today's leg session started with some weights, followed by some plyo, ending with some sprints. Feeling GREAT after today's workout!

Day 2: Legs/Plyo/Abs/Cardio

Explosive Squats (3 seconds down, explode up, hold for 1 second)
3x8 205lbs

Lying Leg Curls
2x11 75lbs

Weighted Bench Jumps
3x5 (25lb plate in each hand)

Rim Jumps 3x10

Weighted Broad Jumps
3x6 (5lb plate in each hand)

Jump Tucks 3x10

Hanging Leg Raises
3x15

Reverse Crunches
3x15

Cardio:

Sprints:
10x60yds



As mentioned a great workout session overall today. I think some R3 might be in order!!! (wish I could afford at the moment, but cannot). I will look into investing in some as soon as I can though!

Diet:

Today was a low cal day for me. Should end up with roughly 2300 calories (210g carbs, 216g protein, 70g fat). I typically do 5 high days, 2 low days, 3 high days, 2 low days, then repeat. Sometimes I get an extra high/low day in and no big deal. It has done wonders on my metabolism and body comp as a whole following this method. More to come tomorrow!

Life:

School is getting BUSY! Bachelor's courses are Mini-Semesters, so 16 week courses crammed into 7 weeks. Taking 1 right now, but from October-December I'll be taking 3. Trying to get done school as soon as possible, along with learning of course! Been maintaining As and Bs so far, and I expect that to continue! Got to spend time with my mom this weekend (flew down from NJ). Always great to get family time!

[JGibs]

You know I am in on this thread to! keep Killing it.

How is the hybrid working for you? keeping that up with this stack?

[pmgiampi]

You know I am in on this thread to! keep Killing it.

How is the hybrid working for you? keeping that up with this stack?

Yes sir! That's why I have my leg/plyo days incorporated in my weekly routine. It has been great! I've been putting on size and the conditioning level I'm getting on is unreal.

[pmgiampi]

Someone say Black Ops?

Not being very secretive...haha

[woolegend21]

Someone say Black Ops?

Haha I would assume so.

Sub'd to see your results man! I can't wait till I receive mine in the mail.

[MikeCellucor]

not being very secretive...haha

Its all good, lol.

[pmgiampi]

What's up Wednesday??? Hump day is always a good day. Looking forward to that weekend....full of Financial Management homework and of course, college football! LSU/Florida should be a great one!! Today's workout was very productive. I was able to make progress in a few lifts today. Today for my chest exercises, I focused on TUT (Time Under Tension), with a slow 3 count on the negative, a 1 second pause, then a 2 second count on the push. Really felt it today! Trying to stimulate the pecs more, so we'll see how it goes!

Day 3: Upper Body Hypertrophy Focus

Incline/Flat/Decline DB Bench press:
2x each 55lbs

T-Bar Rows:
3x8 155lbs (+5lbs)

Standing Plate Lateral Raises:
3x14 25lb plates

Standing Barbell Shrugs:
2x15 190lbs

Incline DB Curls:
2x9 35lbs (+1 rep)

DB Concentration Curls:
2x17 30lbs (+1 rep)

Strength Band Triceps Pressdowns:
2x20 106lbs resistance

Strength Band Triceps Kickbacks:
2x20 30lbs resistance/hand (+1 rep)

Decline Weighted Crunch:
2x15 15lbs/hand

BW Oblique Crunch:
2x20 (+1 rep)


Workout Thoughts:

Made some rep progress in a few lifts, while weight progress in others. Steady progress being made overall, which is awesome!!! Always a great feeling to get that extra rep in or add that weight! I've definitely noticed a reduction in fatigue during workouts since adding the BCAAs to the mix. They are BY FAR doing their thing!! Taking the creatine mixed with C4 preworkout has also been great! Recovery is noticeable and the pumps, energy, and focus C4 provides are UNREAL!

Diet:

Bumped the cals up a little in anticipation of a few high calorie days coming up. Today's totals: Calories: 2610 (239g Carbs, 231g Protein, 88g fat).

Life:

Life, well, just doesn't get any better for me right now. School is going well, I have a job (always thankful for that!), and my wife and son are happy and healthy. What more could I want! That's all for today guys. Until next time!

[TheCaz]

Yeahhhhh budddaayyyyy! In!

[pmgiampi]

Yeahhhhh budddaayyyyy! In!

Thanks for the support! Glad to have you follow along! I see you're still killing it in your log too. Keep it up!

[pmgiampi]

Crazy long day yesterday with work and night class....had ZERO time to get my workout posted! Yesterday was another leg/plyo session, and a GREAT one at that!

Day 4: Legs/Plyo

Walking Plate Lunges up and down driveway (steep incline/decline)
2x8/leg 25lb plate/hand

Explosive Deadlifts (65% 1RM)
3x8 170lbs

Weighted Bench Jumps
3x5 25lb plate/hand

Rim Jumps 3x10

Weighted Broad Jump (jumping at 9ft right now, which is pretty decent)
3x6 5lb plate/hand

Tuck Jumps
3x10

Hanging Leg Raises
3x15

Reverse Crunches
3x18

Did not get any cardio in yesterday due to time constraints. This workout got my heartbeat going more than enough anyways!!

Diet: Low on cals yesterday unfortunately. Cals: 2168 (206g carbs, 191g protein, 72g fat). Will DEFINITELY be eating a lot today!!!

Life: Night classes are a bummer as I come home, sleep for 3 hours, then go right to work. But you do what you gotta do, right? Had to do a work benefits presentation, which our group nailed IMO...I was glad to get it done! I honestly don't mind speaking in front of a large group of people.

[pmgiampi]

Definitely a little tired today. Typically I'll come home from work and take a nap before I lift. Today I just went straight into lifting so I can meet up with my wife when she finishes work so I can see her/my son before they head to Fort Lauderdale for the weekend. Got through my workout with no problems, maybe a few minutes longer than normal, but effective nonetheless!!

Day 5: Upper Body Hypertrophy

BW Pull-ups:
2x12

Close-grip Strength Band Pulldowns
2x20 120lbs resistance

Incline/Flat Barbell Bench Press:
2x8 170lbs each, focusing on the negative.

Rear Delt Plate Lateral Raises:
2x19 35lb plate/hand (+1 rep)

Front Plate Lateral Raises:
2x14 25lb plate/hand (+1 rep)

OH Plate rotations/Side Plate rotations:
2x15 each 10lb plate

Standing Alt. DB Biceps Curls:
3x10 35lbs (+1 rep)

BW Bench Dips:
3x30

Weighted Decline Crunch:
2x15 15lbs/hand

Standing Plate Torso Twist:
2x15 35lb plate


Weekly Reflection:
Well my first good week of utilizing the C4/Cor-Creatine/BCAAs is in the books. I must say overall I'll rate this stack a 9.0/10. The C4, no quarrels...it does its thing: energy, pumps, great focus. Cor-Creatine, I'm noticing some recovery gains using this product. I mix this preworkout with C4 and the mixability of it is not very good. There are plenty of leftovers, in which I have to add water to my cup to help consume the rest of it. I've used other standalone creatines and this one by far has the worse mixability of them all. The BCAAs are a different story. Recovery/endurance during training has been UNREAL!! Mixability is on point (I mix 1 scoop with 16oz water) with just a few shakes in a shaker. GREAT product!


Diet:
Diet is to be determined today, as Friday nights are my cheat nights. I've yet to decide what to indulge in, but it will be worth my while and give me a good night's sleep :-D


Life: Wife/son are out of town for the weekend. PARTY!!!!!!!!!! not really...haha. Weekend full of Human Resources Management and Financial Management homework. I'll definitely get some college football in though (Gators/LSU anyone?)

[ccolosim]

Solid stack & solid workouts.

School can get hectic, but with the proper time management it's always worth being able to balance both. Keep it up man!

[pmgiampi]

Solid stack & solid workouts.

School can get hectic, but with the proper time management it's always worth being able to balance both. Keep it up man!

You nailed it! Prioritizing and time management are key in leading a busy, hectic, but healthy and efficient lifestyle!

[BenJAMIN2141]

right on! good log start, got my cellucor bcaa and creatine today... cant wait to start it monday... good luck man

[pmgiampi]

right on! good log start, got my cellucor bcaa and creatine today... cant wait to start it monday... good luck man

Thanks for the support/feedback bro! You're going to love stacking the 2!

[BloodType3R]

Pardon me.. Have you seen any Ops around here?

Enjoy that diet cheat night.

[pmgiampi]

Pardon me.. Have you seen any Ops around here?

Enjoy that diet cheat night.

Haha, thanks for joining in! I did enjoy that cheat night, too! 12oz burger with 4 slices of cheese and 4 strips of bacon, with a side of fries...

[TheCaz]

I really dig how your goals are Percentages of BW. Awesome stuff bro.

[BloodType3R]

I'm in yer thread....








eating all of yer bacon cheezburgerz.

[pmgiampi]

I really dig how your goals are Percentages of BW. Awesome stuff bro.

Appreciate it, bro! I'm not a big "numbers" guy, but I thought about it and felt if I could just pound out weight according to my body size, that's all that matters. Too bad my DL is lacking SEVERELY. Current 1RM:

Bench: 250lbs (150% so right at it!)
Squat: 306lbs (198% pretty much there)
Deadlift: 265lbs (160%...that's my problem)

Any suggestions on getting that deadlift up??

[pmgiampi]

*****GOALS UPDATE!!!!!*****

As updated in my signature, I have achieved 2/3 goals of mine I had set forward since enduring in strength training back at end of July. STOOOOOOOOKED!!!!

[pmgiampi]

New week, new beginning!! With working overnight shifts, I've been apt to lean on extra caffeine sources to help me get through my days. Sometimes I feel I go a little overboard with it, including my preworkout, so I've decided to cut back on it as much as possible. Today, the only caffeine source I got was from migraine meds I took when I woke up, and my preworkout. Made it out ok (who would've thought!). It's always been in my head (gotta have caffeine, gotta have caffeine!!) This has contributed to some severe migraine issues I've dealt with over the years. Finally beginning towards overcoming the problem!! Today's workout was great! Felt good on all of my lifts today, especially my bench/row/press. Hopefully I can increase the weight there very soon!

Day 8: Upper Body Power Focus

Barbell Bench Press:
3x5 220lbs

Flat-Bench DB Flyes:
2x15 55lbs

Bent-Over Barbell Rows:
3x5 210lbs

One-arm DB Rows:
2x8 80lbs (+5lbs)

Standing Barbell Military Press:
3x5 125lbs

Standing Barbell Biceps Curls:
3x7 110lbs (+1 rep)

CGBP:
3x9 150bs (+1 rep. Stalled a little on second set, but recovered nicely for the third!)

Decline Weighted Crunch:
3x15 15lbs/hand (+1 set)

BW Oblique Crunches:
2x18


Diet: Looking at around 2700 calories today (262g carbs, 209g protein, 91g fat).

[BloodType3R]

Appreciate it, bro! I'm not a big "numbers" guy, but I thought about it and felt if I could just pound out weight according to my body size, that's all that matters. Too bad my DL is lacking SEVERELY. Current 1RM:

Bench: 250lbs (150% so right at it!)
Squat: 306lbs (198% pretty much there)
Deadlift: 265lbs (160%...that's my problem)

Any suggestions on getting that deadlift up??

Great work on those percentages.
Taking a quick look over your numbers, I see no reason why you're deadlift can't catch up and QUICKLY at that.
Between your reasonable strength in your core exercises, squats, lunges and, leg curls you should be capable of moving more on deadlift than you are.
I'm guessing that there are two factors holding you back.. Not enough deadlifts (heavy low reps) and that much of your leg exercises are done with explosive training rather than maximal strength. From what I understand, maximal strength is the only performance increase which has a positive impact on EVERY type of performance (possibly excluding flexibility). While I realize that you train for largely for athletic performance, I still think that training closer to your 1rm for awhile will benefit your goals (even if only on the deadlift).