Hey, everyone. New here. Don't frequent forums much or anything like that. But here I am. Long story short, I follow a lot of fitness and strength folks out there. Folks like Ross Enamait, Jim Wendler, and Marc Lobliner. Well, I learned Marc had him a new supplement company, through his reviews on Pump Spray, a Patrick Arnold product, to which this supplement maker needs no introduction.
I checked out Marc's company Facebook page after seeing his review on Pump Spray via YouTube. Turns out, Marc was giving away a bottle on Facebook, if one could give a compelling reason why they deserved a try at the new product. Turns out, I won. I'm a fan of Patrick Arnold's work. I've a few of his popular products, with success. Ursolic acid seems to be his next big thing. So I wanted in. So I stated my case, and I won.
Now, I also have two bottles of UR Spray to follow up with from this E-Pharm Pump Spray. I want to see what kind of body composition changes I can expect. A bit about me now, and what I've been up to fitness-wise thus far. I've been following 5/3/1 for a year and some change now, with varying assistance protocols. I've been a flip-flopper in losing/gaining weight. Grew up a fat kid. Scared of gaining fat. Therefore, cut before true strength accrues. Well, I'm on a new plan for the year. I'm entering a hyper-caloric state. And I've got a plan toward putting 50+ lbs. onto my presses and 150+ lbs. onto my squat. So long as I don't have to reset.
Current numbers are set ultraconservative. I get 20+ reps in my 5's week as of now. I'm running 5/3/1 three days per week, with bench, squat, and press being the main lifts MWF. Assistance varies in bi-monthly cycles between strength and volume BB style. I'm ramping cals up after a long, slow cut that put me at 9-10% BF, the lowest I'd been in a while. I'll update my workouts daily, MWF, and give an "end of the week" mini-review each Sunday.
Current conservative maxes:
Incline bench 190
Diet is focused on correct carb timing (morning/post-workout), with "Mountain Dog Diet" food choices being my staples. Grass fed beef, eggs, sweet potatoes, fish, greens, berries, rice, etc. etc. Healthy food. Lots of it. Carbs are going to get much higher, though, soon, once I'm into the volume cycles (from maybe 150 gm a day toward 500+gm a day on workout days).
I'm working back up toward a hyper-caloric state. And once I get through this last of these two strength cycles, I'm hopping into bodybuilding assistance, or PUMP assistance. Let's see what I/Pump Spray can do with lots of calories and volume. That's pretty much it. Ah yeah, taking creatine and protein and fish oil as well. I'll be starting next week, Monday. Got three bottles to spray through. So, let's begin! I wanna see if this stuff keeps me relatively lean and helps me to put on some lean mass lost from six months of cutting down a bit!
P.S.- Big ups to Marc Lobliner for lettin' me try out the spray! UR Spray, I bought a while ago, but I haven't used it yet!
01-10-2013, 08:16 PM #1
E-Pharm Pump Spray and Prototype Nutrition UR Spray
Last edited by EML84; 01-12-2013 at 10:43 AM.
01-14-2013, 05:44 PM #2
01-21-2013, 03:09 PM #3
Got the replacement Pump Spray in. The seal on my first bottle was broken, so I opted to send it back, and get myself a new bottle. It's here! And I'm startin' today. Though, I am feeling beat the hell up from last week. I've been pushing everything a bit hard.
Today, we've got 5/3/1 Bench
Incline CG bench, 180x1+ (will rep this out, as I don't rep out in 5's and 3's)
Incline CG Bench 5x12 @70%
DB row 4x12
Poundstone curls 1x
I'm hoping I can survive today. For some reason, my arms are really sore. It's not muscular soreness, though. It's this kind of indescribable, nerve, soreness. I'm pushing things too hard. So, I may opt for 5x8 on the assistance bench today and just "feel" the reps better. Might skip out on 'dem Poundstone curls if the rows feel heavy.
Currently using 90 lbs. for the 4x12, with the last set, dropped to 80. Goin' for 90 across the board today. If it feels good, I'll do the curl set. If not, I won't. Gonna apply my first spritz in about two hours. Will go over workout after it's done.
P.S.-I need to work on recovery. Got me some epsom salts for baths. Gonna hit one every night. And then get an upper body massage tonight from my darling fiance'.
I've included a before picture. After picture will come at end of log, two months from now. Same "pose", different location. We're moving in a month from the west coast to midwest. Gonna be applying the spray twice on training days, once per morning on off days! Spraying liberally, as much as it takes to "coat" myself.
Last edited by EML84; 01-21-2013 at 03:15 PM.
01-21-2013, 07:22 PM #4
Weak sauce start to this log. Workout did NOT feel stellar, as I had feared. Here's what went down:
5/3/1 Incline CG bench 180x8 (didn't feel strong, repped out anyways. Won't rep out anything else rest of week; can't wait for deload)
Incline CG 3x12,2x10@70% (previously PR'd with 5x12. Felt weak as hell today. Lowered last two sets to 10 reps)
DB Rows 3x12, 1x20, 1x15 (used 90 lbs. for the 3x, felt heavy again, bad burning sensation. Did my burnout sets with 55, usually just do 1 set and get 25+ reps, again, bad burning)
Pec deck pump up Rest Pause 3x13,11,10
Skipped out on Poundstone curl set; bi's feel bad, man
Essentially, pump wasn't there. Intensity wasn't there. I didn't even feel like being in that piece. I'm officially "overtrained." Gonna take it easy on Wednesday with squats. And cruise on into Friday with press. I don't think I'll be pushing for any PR's, at all, the rest of the week.
*Thoughts on Pump Spray: First dose. Nothing to report. Spritzed about 50 sprays over whole body. If this stuff, and UR Spray, are anything at all as effective as 11 spray, I prophecy this log KICKIN' UP after next week's deload. Will spritz on a coat tomorrow morning on my off day. But will only be reporting effects on M,W,F postworkout.
01-22-2013, 07:33 PM #5
01-23-2013, 06:21 AM #6
01-23-2013, 06:52 PM #7
Squats 5/3/1 260x16 (know I said I wasn't gonna rep out, but I have a vendetta against squats. Haven't done them in a while, except as assistance, need to get my confidence on them back up)
*opted out of 5x10@60% squats today, didn't do them (a bit assed out, longing for deload)
Romanian deadlifts 4x10x225 nice n' slow
*usually superset the deads with shrugs. after last rep, I start shrugging. tired today, very tired, didn't do 'em.
3x15 ab rollouts
2x15 oblique v's
1x30 plate shrugs done for TUT (for teh lulz)
Workout today went better than expected. Felt strong in squats, all things considered. Wanted to get 20 reps, but it just wasn't in the cards today. But you can bet it will be by the end of the log. And then some. Srs.
I don't really wanna go into anal retentive eating habits, but let me say, I know how to gain and lose weight. I'm trying to gain weight right now. I'll judge progress by my loose 32's I'm wearing right now. I can wear a size 30, but I opt for bigger sizes, because I KNOW I can't stay lean easily, especially with this year plan I'll be on to get a whole series of PR's/some size. If they start getting tight over time, I'm gonna get a bit more vigilant about carb intake/timing on off days. Here's just an example of my regimen right now. I'll just lay out one single day. It's pretty much standard, unless I start gaining too much weight or not enough (+ or - carbs where appropriate):
Breakfast: 3 whole eggs, 7 whites, 1/2 cup steel cut oats, one cup berry/kale shake, coffee (1g vit. c, 5000 iu vit. d)
Snack: half a quest bar, chug of milk
Lunch: 8 oz chicken/beef mix, 1/2 cup rice, small sweet potato, veggies (fish oil, multi)
Pre: 1.5 scoops protein, splash of milk, small apple, cocoa powder, 4 cubes extra dark chocolate, coffee
Post: 1.5 scoops protein, 4 tbsp dextrose, 1 banana (1g vit. c, 3000 iu vit. d, fish oil)
Dinner: 8 oz chicken/beef mix, 1/2 cup rice, small sweet potato, veggies (1g vit. c, 1 zinc, 1 fish oil)
Night snack: varies, usually some grassfed cheese and nuts with a protein shake, or maybe my protein cookies I like to make, either way, lots of fat/protein
*lots of water, tea, coffee
Pump Spray notes: So, um, it's day 3, but I had some mad pumps/vascularity in my forearms after them deadlifts/shrugs. That "numb" feeling came up, from high blood flow. Noticing the warmth after applications still. Nothing else to note, other than the fact that I enjoy the slight burn from application to my scrot...um, nevermind, I'll keep that to myself
Today's training fueled by Clutch
Last edited by EML84; 01-25-2013 at 05:37 PM.
01-24-2013, 06:22 AM #8
01-24-2013, 10:47 AM #9
I just realized, I'll be out of Pump Spray by the time deload is over. And that's when I'll be getting to high volume work with more isolation thrown in. I'm gonna switch out to using UR spray for right now, before it's too late. Keep following along with me, though! I want to use the Pump Spray to take advantage of the neo-vascularization properties during that time. I'm gonna open up a bottle of UR and begin with applications of it today, through the end of next week!
In my opinion, should be roughly the same results. The AUA in UR spray brings about increased NO production/neo-vascularization in itself.
Last edited by EML84; 01-24-2013 at 10:54 AM.
01-25-2013, 12:12 PM #10
5/3/1 Press day 155x1 (didn't rep out; resting CNS)
DB press 4x12x40 (light weight;TUT)
Wide pullups 10x10 (superset b/w presses)
Decline skullcrushers 3x8x70 (light weight; TUT)
Rope extensions high reps (light weight; TUT)
Today felt pretty good. I was pretty pumped. Mentally, and afterwards, physically. My body is hummin' right now. I did all this in a bit over a half hour. That's how long I had before the gym closed. This is the usual story for Fridays for me. Training is always fast on Friday. Know I said I'd keep it light. Well, I did pretty much. Not so much in volume, but I never touched failure on anything, which is good. I feel a GOOD feeling right now. I know, in this slightly overtrained state, I'd feel a BAD one if I'd overdone it. I'm feelin' NOICE.
Solid eating today so far. Gotta wolf down some cals, though. Woke up a bit later than usual, so I'm missing some calories for the day. I'm not one to obsess over that kind of crap, though. Was at one time, but now I realize, I take in a few more later, and it all comes out in the wash. Who gives a sh*t, really. Gonna make me some cake later (yeah, bad food, but I eat clean through the week) and eat half of it to call it even
UR Spray notes:
Sprayed twice today, in morning after shower and before going to gym. Pump was insane today. But it always usually is on this day for me. It's usually high volume/short rest periods on this day. But I felt a better sense of endurance despite being worn out/in need of deload. Pump was great! Can't wait to see what this stuff does when I begin next bi-monthly training cycle after deload, with more BB assistance for arms/delts. Need some size in them spots more than anything. I'll tell this stuff is working if my bi's/upper chest begin to spider vein out. Hopin' to see that effect soon. Alright, that's it for now. Will update after Monday's deload training.
Today's training fueled by:
Last edited by EML84; 01-25-2013 at 05:38 PM.
01-26-2013, 10:46 AM #11
01-28-2013, 07:34 PM #12
Deload Incline CG Bench 3x5x115 (focused on pausing at bottom, feeling lats, and exploding to the top, fast enough to lift back off bench)
Dips 4x12 (no weight added. Focused on TUT, and I could not believe how hard these were. I overdid it, actually. Slow negs/pause at bottom. Gonna be hard to add weight doing them this way)
Wide grip chest-supported rows 4x12x55 (again, slow negative, long TUT. Kept it real light, but I don't picture being able to add TOO much weight too fast with the grip/style of doing them I'm doing now)
Barbell curl 2x10x80 superset with 2x12x30 incline fly
Hammer curls 3x15x30 superset with 2x12x30 incline fly
Diet was absolute chit this weekend. Ate good food, but nutrient timing was all fudged up from running around with friends all day who don't really care about such things. Ate good when I could to get in the cals I needed, but the timing was all weird, with cals lumped together in weird ways, causing me some GI issues. Sleep sucked, too. Woke up late, another messed up day of eating. Gonna keep on track from here on in. By the way, I'm moving across country in three weeks, can't wait to see how I manage the log during this transition coming up hahahaha.
Thoughts on UR Spray: PUMPED. Weight is now fluctuating b/w 187-190. Not gaining weight easily, but feel my strength gains are coming along steady. Need to focus on the big movements. I was kind of disappointed with how heavy the light weights felt today. But, I AM tired, and it IS my deload. Not to mention, I haven't trained for TUT, well, almost ever. I don't throw weights around, but today, I really concentrated on contraction/eccentric movement. Hurts, with b*tch weight, HAHAHA. Pump Spray is helping me to keep from going full fatty as I take hiatuses from clean eating, I think. My 32's are still loose. Though I am eating giant bowls of Cocoa Pebbles after workout, lots of oven fries at supper, and sometimes chocolate cake. I'm having a hard time putting on weight, even after having been on creatine for a while now. Gonna have to "dirty" this diet up a bit, maybe. Let's put this stuff's partitioning abilities to the test!
As a side note, my libido's been a bit lower. Don't know if this is Pump Spray or stress. Surely, it's likely stress. Anyone notice any libido change with UR/Pump Spray? Gonna keep going with the Pump Spray next week. For now, it's UR I'm spritzin' two dimes a day.
Today's training fueled byMy E-Pharm Pump Spray/Prototype Nutrition UR Spray Log: http://forum.bodybuilding.com/showthread.php?t=151019423
01-30-2013, 04:55 PM #13
Day 10 Amendment, pre-training:
I've decided to really put this stuff to the test. My weight has been holding steady these past two months, and I"m frankly, kind of pissed about that. Furthermore, my year-long goals are going to require a lot of energy, and therefore, food. I am now in "bulk" mode. I don't count calories, so I am keeping it simple. I'll continue to eat my healthy meals, with my snacks getting a little more calorically dense. Just ate my preworkout. Two PBJ's with a scoop of whey in about 10 oz milk. The PBJ's were on thick, homemade bread, so their density is about three worth. Feeling full as heck.
Usually, my preworkout is a shake with cocoa powder, a few chocolate bricks, and a small apple. So we'll be snacking on some PBJ's at certain times of the day from here on in and beefing up pre-workout! I'll update squat deload training here in a while after I've done it.My E-Pharm Pump Spray/Prototype Nutrition UR Spray Log: http://forum.bodybuilding.com/showthread.php?t=151019423
01-30-2013, 06:54 PM #14
Deload Squats 3x5 light weight
Romanian deads 4x10x225
Ab roller 4x20,15,15,10
Hanging leg raises 3x15
*Foam rolling over whole body
Training didn't feel great today. And I don't know what it is, but my composition is changing some. It's weird, I know I said I wasn't gaining weight, but I feel much softer lately. Weighing in at 189 today, likely due to the sandwiches/water I drank with 'em. The pants are still loose, but my fifth belt notch is getting a bit tighter. And I'm feeling a bit of creatine bloat. Overall, not too happy with how I'm looking, but strength is on the rise, I do believe, and that's what it's all about in this year-long goal.
I've decided, if I start getting too fat, to where I don't fit in my 32's anymore, down the road, I'll move to doing month-long cycles of "Carb Nite" here and there in strength phases. That should, at least, keep me in my 32's. I gain fat/bloat easily. And I'm not just saying that. I feel as though I look like sh*t now compared to a couple months ago. Weird how that works.
UR Spray thoughts:
Haven't been noticing much besides localized warmth and a few blood pumps. All I can really say thus far.My E-Pharm Pump Spray/Prototype Nutrition UR Spray Log: http://forum.bodybuilding.com/showthread.php?t=151019423
01-31-2013, 07:36 AM #15
It is a tough call. I was in the same boat, got about as lean as I had ever been but I wanted to start adding back some mass/strength. At times I didn't feel great with the extra weight gain, but overall I was able to hit my goal, so I just had to let go a little bit (obviously within reason).Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
01-31-2013, 02:30 PM #16
I'm not sweating it, I just gotta get my recovery/volume aligned with my food intake. I feel my recovery is not what it could be right now, which is strange considering my upped food intake. Might be some inflammation from poor food choices/timing. Who really knows. I'll tweak things. Holding steady on the plan, though. Next week begins higher volume/weak part training focus assistance. Will update tomorrow after deload press training.
02-01-2013, 05:01 PM #17
Deload Press 3x5x115
Dumbbell press 4x12x45
Wide pullups 2xRPx25,8 (maybe a bad idea to do on a deload)
Decline skullcrushers 3x8x70,80,90
Rope extension 1x20
Not feeling up to snuff these days. Don't know what it is, but I'm feeling a sense of inflammation and low energy/libido. It could be stress, what with my having to move across the country in two weeks with little money. And A LOT to do. But I'll keep plugging along. I'll be done with this bottle of UR Spray by Monday, when I start the Pump Spray. I've decided to cut the log after I finish the Pump Spray bottle. I'll save my last bottle of UR for a time when I need to recomp. I feel it will be of better use during such a time instead of trying to use it for lean gains.
Frankly, I haven't seen much so far in the twelve days. I realize it takes a while to build in the system, so time will tell with this next bottle. With the 11 Spray, changes come fast and dramatically. UR is a supplement that is to be used over time. And I've GOT time. I just don't have the money right now to see the time-tested results this can give. We'll run the next bottle, making this a month log to see what's shakin'.
On a damn good note, found me a powerlifting friendly gym in the area where I'm moving. Well, it's twenty miles away, but I'm going for sure. Plan to be in competition shape a year after starting there. Nothing impressive, but I know I can smash old PR's by then with proper motivation, and it's only up from there!
Today's training fueled by a fun, funny ass song
02-04-2013, 10:30 PM #18
5/3/1 Incline CG 3x5@115,145,165 (required reps only, with 5 second pauses at the bottom and exploded to top; ridiculously easy, which is a good sign; I'll let the easiness ride)
Weighted TUT dips 4x12x+30,30,20,BW (dips feel really tough when done slowly, and I'm feeling weak on them. I think strength will build once I'm used to them again)
Wide grip chest supported row 4x12x+65 (nice trap/lower neck/lower lat/real delt pump)
Preacher curl machine 3x15 supersetted with 3x15 pec fly machine
Hammer curls 3x10x30,20,20 (bis were fried from rows/curls; have low endurance in them from lack of direct work)
Diet has been going well. I've decided to get downright nasty on my nutrition regimen. I've upped cals a good bit. I've upped peri-training protocols a good bit. I'm now taking in pre, intra, post workout carbs to a high degree. Intra training is 10g BCAA/30g dextrose. Post training is 2 scoops whey/10g creatine/70g dextrose. I'm bloated as all hell, but I'm finally feeling strong again after eating this way a few days. My libido seems to have, miraculously, returned My spouse can attest to that hahaha. Weighed in at 192 today. Gaining weight a bit too fast, but I know it's a lot of water weight. Creatine makes me hold water like an S.O.B. No kidding. But I also get brutally stronger from taking it, so...
Pump Spray notes:
The spray seems to be working. I still feel a warmth at application sites a good while after applying, and it seems my visible veins kind of "surface" a bit upon application. I'm liking the ride thus far, though I'm sure I'd be better able to notice repartitioning in a hypocaloric/non-water saturated state. Pumps today were painful in rear delts, chest, and bis. Though the results of using the spray may not show aesthetically by the end of the log, I can bet that this hyper-vascularization is doing nothing but good things for my weight gain/growth. Turning the veins from two lane country roads into superhighways for nutrients can only be of major benefit when coupled with muscle annihilation. Will update Wednesday.
02-06-2013, 07:15 PM #19
5/3/1 3x5 squats 165,205,240; added in 2x3x275,315 (missed heavy weight, and my strength is building back up quick on squats)
a1. Leg extension 3x15x115,110,110
a2. Dumbell ham deadlift 3x15x40
Shrugs 2x20x225; One arm barbell shrug 3x10x95
Ab wheel 4x15
Good training today. Feelin' stronger than ever. Sure, my numbers are very low right now, but I'm confident that I won't be hitting a reset throughout this whole year, so by the end of the next nine months, the numbers will be admirable, and the reps, I hope, will still be mighty high. Consistency, dedication, 5/3/1. The volume today felt just right, considering I did some semi-max effort work I shouldn't have done, and also used a higher percentage on assistance squats. I was MAD today from a lot of mishaps, and I wanted to squat relatively heavy to let off some steam. The 315 felt good. I know I had another several reps in me on it, but I didn't want to ME the load, as I had no business even doing it in the first place. Just because I built up my reps with the initial pansy weight, doesn't mean I should've jumped five cycles ahead in the load. Just wanted to feel at least 315 on my back today, for some assurance I could still handle it. 3 easy, quick reps. I'll get there eventually, four cycles from now. Hopefully, it'll be even easier by then.
Today's training hard-boiled my ass. Goin' to Chipotle to get me a double rice/meat bowl here in a bit. Peri-training is good, heavy on the carbs/AA's/protein. Feels like it's gonna be a big help.
Pump Spray notes:
I'm bloating all to **** from the double doses of creatine and high sugar/carb consumption. But I think it's aiding me in my recovery and giving me some good localized pump action. Forearms and "teardrop" were on fire today, and felt ready to "pop." This log isn't ideal. In retrospect, I should've tested this stuff on a cut, but I got that free bottle and felt obliged to run it. Ah well, so far so good.
Today's training fueled by