MAN Sports Anabolic Algorithm + USPLabs Compound 20

[jcastil7]

Interested in your feedback regarding training to failure so early on. Layne and Wilson (muscle college radio) covered that in one of their bits if you wanna dig that up. A great way to zone out during steady state cardio IMO.

I actually just heard about Muscle College Radio this morning. I've only watched one of Layne's YouTube videos. I actually really enjoy Jerry Ward at BioS3Training and Jason Blaha at IceCreamFitness. Those guys put out some good info.

[pete8407]

Awesome job on the deadlift PR! In the pics you can definitley tell your dropping some weight and looking more ripped!

[jcastil7]

Awesome job on the deadlift PR! In the pics you can definitley tell your dropping some weight and looking more ripped!

Thanks, Pete! I've been working hard to cut down on this day. I was recording some back posing a few minutes ago. I've made some solid gains over the last few weeks. It looks more muscular than ever. An awesome feeling to see progress. I'm sure you can relate.

[pete8407]

Thanks, Pete! I've been working hard to cut down on this day. I was recording some back posing a few minutes ago. I've made some solid gains over the last few weeks. It looks more muscular than ever. An awesome feeling to see progress. I'm sure you can relate.

Oh yea for sure! I love seeing progress, especially muscular definition when you start dropping some body fat!
Are you using Game Day or a different pre w/o?

[jcastil7]

Oh yea for sure! I love seeing progress, especially muscular definition when you start dropping some body fat!
Are you using Game Day or a different pre w/o?

I've been using Maximize Intense, but that was just a "get-me-by" until my Ritual came in. I received it on Monday. About to unload on chest tomorrow morning. Hulk Mode = On

[pete8407]

I tried a couple samples of ritual and I think I needed a tub to give a good review, maybe I'm just use to Game Day and it's stims!!!

[jcastil7]

I tried a couple samples of ritual and I think I needed a tub to give a good review, maybe I'm just use to Game Day and it's stims!!!

Everybody responds differently. I love Ritual. Dendrobium + Higenamine = Amazing! Haha Enhanced from PES is good, too.

[jcastil7]

Day 25

Weight: 191.8 lbs (no change)
Body Fat: 17.7% (no change)

Since yesterday was my rest day, I'm glad there was no change in my weight or BF%. Last time I gained a little weight after my rest day. Calories and macros for yesterday...

Calories: 2,978

Fat: 69g
Carbs: 319g
Protein: 276g

The reason I haven't dropped my carbs like I said I was going to is because I finally received my GDA, which means better nutrient and glucose partitioning.

Today was chest day, and although I was pumped to try my new training program, I wasn't as strong as I had hoped. I blame it on only 4.5 hours of sleep...

Flat Barbell Bench Press:

135lbs x 12 reps (warm up)
65% of 1RM x 8 reps - 205lbs x 8 reps
85% of 1RM to failure - 265lbs x 5 reps
65% of 1RM to failure - 205lbs x 12 reps
*Estimated 1RM = 310lbs

Incline DB Bench Press
-super set with
Incline DB Flies:

70lb DB's x 12 reps; 30lb DB's x 12 reps
-4 sets

Cardio (Treadmill):
10 min - 10% incline @ 4.0mph
10 min - 10% incline @ 4.2 mph

I wasn't entirely pleased with my performance, but that's ok. There will be another day to come in and smash and grow. As always, thanks for reading.

[REALPistonHonda]

That GDA will def lean you up / fill you out with this stack; hard to explain and might seem contradictory, but you'll see!

[jcastil7]

That GDA will def lean you up / fill you out with this stack; hard to explain and might seem contradictory, but you'll see!

I'm hoping it will help fill me out. I know for a fact I'll lean out. That's been my experience in the past with a different GDA. The one I'm using now has Na-R-ALA, Phellodendron and Cinnamon, amongst others. Just a solid profile, in my opinion. And I know I respond well to phellodendron (berberine).

[pete8407]

That's the next type of supp I'm going to put in my stack, MAN Nforce! Can't wait!

[jcastil7]

That's the next type of supp I'm going to put in my stack, MAN Nforce! Can't wait!

GDA's are freakin' awesome, assuming you find one your body responds to. The first one I tried, ProSupps iLoad, didn't work super well for me. I haven't tried NForce yet, but I would like to.

[REALPistonHonda]

I used to have some bathroom issues using the GDA you're currently logging, although that is only the first couple days. The rest of the time was good to go.

[jcastil7]

I used to have some bathroom issues using the GDA you're currently logging, although that is only the first couple days. The rest of the time was good to go.

Hmm... Good to know! Haha I was really hoping this didn't last the whole time.

[jcastil7]

Day 26

Weight: 192.0 lbs (+0.2 lbs)
Body Fat: 17.7% (no change)

I'm not sure why my weight is going up. Perhaps the bloating from GDA? Oh well, hopefully that passes soon. Calories and macros from yesterday...

Calories: 2,875

Fat: 64g
Carbs: 317g
Protein: 277g

I actually got a lot of sleep last night and felt great this morning. I seemed to have recovered really well. Even my back felt good, which is rare because my back seems to always feel tight. I definitely need a sports massage... Anyhow, this morning was legs to failure...

Barbell Back Squats:

45lbs x 12 reps (warm up)
135lbs x 8 reps (warm up)
65% 1RM x 8 reps: 225lbs x 8 reps
85% 1RM to failure: 295lbs x 7 reps
65% 1RM to failure: 225lbs x 15 reps
*Estimated 1RM = 350lbs

DB Romanian Deadlifts
-super set with
Donkey Kick Machine:

80lb DB's x 12 reps; 90lbs x 12 reps each leg
-4 sets

Abdominal Work:

Hanging Knee Raises
-super set with
Twisting Oblique Machine:

12 reps; 175lbs x 8 reps each side

My legs are feeling it after that workout, even though I only did 3 exercises. I don't know if I'll be sore tomorrow. I'm hoping not. I was actually really surprised I got 295lbs for 7 reps. Don't get me wrong. I'm happy, just surprised. Haha

I might do some Low Intensity Steady State cardio later. We will see how I feel. I am going to a pool party later, though. So, it most likely won't happen. I did do some HIIT yesterday afternoon, though. That made for 2 cardio sessions yesterday.

Happy Fourth of July to everyone. Have fun. Be safe. Thanks for reading.

[REALPistonHonda]

I did some staggered stance hex bar deadlifts a couple days ago, WOW did it activate the hammies! Only problem is the recovery has been brutal. Off day/holiday def helps today.

+weight, =bf --nice!

[neddo]

Check your CP for some Nolvadren awaring if you missed it.

Happy 4th brotherman

[jcastil7]

I did some staggered stance hex bar deadlifts a couple days ago, WOW did it activate the hammies! Only problem is the recovery has been brutal. Off day/holiday def helps today.

+weight, =bf --nice!

I love the hex bar. Staggered stance deadlifts are brutal, bro. But yeah, I am hoping the gain in weight, but no change in body fat is a good thing. haha

Check your CP for some Nolvadren awaring if you missed it.

Happy 4th brotherman

I saw that! Thanks for the heads up. Hope you had a great Fourth.

Day 27

Weight: 192.4 lbs (+0.4 lbs)
Body Fat: 17.8% (+0.1%)

I must admit that it's a little frustrating to see the scale moving in the opposite direction. It could be because of the GDA. I do feel like my muscles look a little more full and my midsection looks a little leaner. I guess we will have to wait and see when I compare the pictures. I was still having some GI issues yesterday, but they have calmed down considerably. Hopefully, those issues will be gone by Sunday.

Last night, I went to a pool party and had a bit of a free meal. I did hit legs yesterday, so I figured it would be ok. I actually didn't even eat that much. So, I am not even sure I meant my macros yesterday. Anyhow, today is another rest day. I prepped my meals this morning and I left enough room for a fifth whole food meal tonight after work. It'll be small, though.

I might do some HIIT later today. I will be here at the gym all day, so I might as well take advantage of our tire and battle ropes. As always, thanks for reading.

[neddo]

Fuuu, I'm petitioning my lackluster gym for battle ropes/tires/prowler (the latter of which got me bertstares). Do work son.

The scale is a marker of progress, monitor it but keep killing what you know works mang.

[jcastil7]

Fuuu, I'm petitioning my lackluster gym for battle ropes/tires/prowler (the latter of which got me bertstares). Do work son.

The scale is a marker of progress, monitor it but keep killing what you know works mang.

Bro, a prowler would be legit. There is a gym up in Scottsdale (a neighboring city) that has all of that. It is just not convenient for me to drive up there. But thanks for the support. I am not going to let the scale bring me down. It just makes me want to work harder.

[REALPistonHonda]

My workouts soon might be lugging around bags of mulch and sand; maybe laying down rocks too for my backyard.

[jcastil7]

My workouts soon might be lugging around bags of mulch and sand; maybe laying down rocks too for my backyard.

Sounds like my manager's workouts right now. haha

[jcastil7]

Day 28

Weight: 192.0 lbs (-0.4 lbs) (Total Lost: 10.8 lbs)
Body Fat: 17.7% (-0.1%) (Total Lost: 1.6%)

Today is the end of 4 weeks on this stack! It's crazy to think how fast that went. Ridiculous, really. Yesterday afternoon, I ended up doing some HIIT, which included pushing and flipping our 217 lb tire, battle rope work and wall balls with the 10 lb medicine ball. I probably did about 25 minutes of HIIT and wrapped it up with 10 minutes on the treadmill on a 10% incline at 4.2 mph. Calories and macros from yesterday...

Calories: 2,808

Fat: 69g
Carbs: 272g
Protein: 287g

I was feeling a bit tired at times yesterday. Probably because I consumed 50g less carbs than normal. Anyhow, I hit chest and triceps this morning...

Incline DB Bench Press:

45lb DB's x 12 reps (warm up)
65lb DB's x 8 reps
85lb DB's x To Failure (14 reps)
65lb DB's x To Failure (18 reps)

Weighted Dips
-super set with
Tricep Pull Downs with Rope:

BW+25lbs x 12 reps; 42.5lbs x 12 reps
-4 sets

My triceps were on fire at the end!!! Even though this workout was extremely short (roughly 25 minutes), my chest and triceps were definitely feeling it. I am loving this whole "going to failure" training protocol right now. Right now, I feel like my chest is definitely looking larger... in the mirror. We will see how that translates over to a photograph. Update pics coming tomorrow! As always, thanks for reading.

[REALPistonHonda]

Congrats on the milestone, I know the best is yet to come! Awaiting pics

[jcastil7]

Congrats on the milestone, I know the best is yet to come! Awaiting pics

Thanks brotha. This will be the first time I've run PR-XT beyond 4 weeks, so I'm excited to see the end results.

[REALPistonHonda]

Thanks brotha. This will be the first time I've run PR-XT beyond 4 weeks, so I'm excited to see the end results.

Haven't seen too many people do that either; although we have a couple guys who are logging in another forum and doing that. Interested to see how you guys all like the 8 week experience!

[pete8407]

I ran it for 8 weeks earlier this year and I'm going to do it again this fall/winter. It really leaned me out! With a good clean diet in place it is amazing!

[jcastil7]

Haven't seen too many people do that either; although we have a couple guys who are logging in another forum and doing that. Interested to see how you guys all like the 8 week experience!

I am interested as well!!! I think it will be pretty epic.

I ran it for 8 weeks earlier this year and I'm going to do it again this fall/winter. It really leaned me out! With a good clean diet in place it is amazing!

I love hearing the positive feedback on PR-XT. There aren't too many reviews of it out there, unfortunately.

Day 29

Weight: 190.0 lbs (-2.0 lbs)
Body Fat: 17.3% (-0.4%)

I am not exactly sure what happened here! But I like that the scale was finally moving in the direction I want. haha Last night, I went out to watch the fights so I ate out. I ate pretty clean though. Grilled chicken, plain baked potato and plain, steamed broccoli. So, this is just an estimate of my calories and macros from yesterday...

Calories: 2,939

Fat: 57g
Carbs: 297g
Protein: 313g

This morning was an interesting workout. It was longer than the last two, simply because I worked three body parts (legs, back and biceps). Since the back has so many muscles compared to the chest, I did a few more movements today...

Barbell Deadlifts:

135lbs x 12 reps (warm up)
65% of 1RM x 8 reps: 275lbs x 8 reps
85% of 1RM to Failure: 365lbs x 6 reps
65% of 1RM to Failure: 275lbs x 16 reps
*Estimated 1RM = 425lbs

Wide Grip Lat Pulldowns
-super set with
Straight Arm Pulldowns:

160lbs x 8 reps; 120lbs x 8 reps
-4 sets

One Arm Bent-Over DB Rows
-super set with
One Arm DB Bicep Curls:

90lb DB x 10 reps each arm; 25lb DB x 10 reps each arm
-3 sets

My deadlifts did not feel as strong as I would have liked. I am not sure why. My left hamstring has been a little tight lately. I need to stretch more, for sure. Other than that, I feel it was a pretty solid workout. I am actually about to do some abs and cardio now since I wasn't able to get those in this morning. Now, for my update pictures and video...




PhotoGrid_1373213132249[1].jpg

Top Left: Start
Top Right: End of Week 1
Bottom Left: End of Week 3
Bottom Right: End of Week 4


PhotoGrid_1373212970019[1].jpg

Far Left: Start
Second from Left: End of Week 1
Second from Right: End of Week 3
Far Right: End of Week 4

The changes in body composition are ever so slight it seems after comparing the pictures up close. Hopefully the next four weeks will show a greater change. It's also important to note that I just started doing cardio again and I have only slowly introduced it. Not trying to make excuses, just simply stating.

As always, thanks for reading!

[REALPistonHonda]

I think you're hitting that point where changes will be a bit more dramatic to t eye than they've been so far. Keep up the good work and watch that hammy!

[jcastil7]

I think you're hitting that point where changes will be a bit more dramatic to t eye than they've been so far. Keep up the good work and watch that hammy!

I'm hoping that's the case! Haha Thanks and I most certainly will look after my hamstring.