Better Body Sports_30DAY_Phoenix/C-Bolic Log

[0verc0m3]

this is the second time I am fully going to complete it, it works great.
Only thing being that the setup of the guide is beginner/intermediate based, its a guide to get someone on the right track. Upon finishing this go around I have been in the process of building my own routine along with the help of Chad from Better Body sports, looking to make it a Intermediate/advanced routine.

Ready for the next gear!

Nice! Sounds like you know what works for you!
Chad is good people too, and I'll be psyched to see that new routine.

[Ripnlean]

Nice! Sounds like you know what works for you!
Chad is good people too, and I'll be psyched to see that new routine.

Yeah, he definitely knows his stuff!

Worked out a chest and arms routine with him thus far.
Will be working on some suggestions on the back and legs throughout the next 2 weeks.

He really gave me some excellent tips on nutrition as well!

[0verc0m3]

Yeah, he definitely knows his stuff!

Worked out a chest and arms routine with him thus far.
Will be working on some suggestions on the back and legs throughout the next 2 weeks.

He really gave me some excellent tips on nutrition as well!

Yeah he helped acreeves out with his diet for his log of Testify and he's been telling me about how much leaner he's been, even while eating like an animal!

[Ripnlean]

DAY 19

Observations for Day 19:

• Energy: Very Drowsy today, phoenix didn't help nor did 3 cups of black coffee, its mostly due to the lack of sleep from last night
• Appetite:It's starting to freighten me, this has got to be the best attribute of the phoenix it has to offer, never hungry anymore.
• Side Effects: None
• Results: Pictures and Measurements due Saturday!
• Other Thoughts:Not much energy today, thought I was gonna fall asleep at work due to the fact that I couldn't fall asleep last night. Once again need to mention that the sweating and my body temperature has been up for the last 3 days since increasing the doseage.

Daily Activity Log: Tuesday, September 08, 2009

After a horrid and drowsy day at work I just got up and go and did my first session of HIIT today, all I have to say is wow!, if you haven't tried it just go and do it, no excuses!

Training:

• 5 Minute warmup Low Intensity
• 30 seconds Sprint
• 30 seconds Low intensity Jog (Rest)
• Repeat 10 Times
• 15 Minute Low intensity run to cool down
  
  Abdominal Training:
• Resting the Abs and Obliques Due to much needed recovery, don't want to overtrain them.

Diet:

1800 Calories; 74 g Fat - 36% / 109 g Carbs - 24% / 185 g Protein - 40%

• Breakfast: 6:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, 3 egg whites, 1 whole egg
• 2nd Meal: 9:15 AM
  Grapefruit, 1 egg white, 1 whole egg
• Lunch: 12:00 PM
  1 Can tuna, 2 cups salad greens, tomatoes, cucumber, olive oil, flaxseed.
• 4th Meal: 3:25 PM
  1 scoop vanilla whey, 1 tbsp peanut butter, 20 almonds
• Dinner :6:30 PM
  5 oz top sirloin (Fat cut off), .5 Sweet Potato, 2 cups brocolli
• Prebed: 8:30 PM
  1/2 Cup Cottage Cheese, 1 tbsp peanut butter

Supplements:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 2x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-bolic
• Dinner; 1x CLA
• Prebed; 3x ZMA

[Fitzwell]

Today was your first time ever doing HIIT?

[Ripnlean]

Today was your first time ever doing HIIT?

Yes, Unfortunately I tore my ACL 1 year ago and had ACL surgery 6 months ago, and therefore I have not been able to even try sprintinting until two weeks ago.
Finally had my first good sprint this past friday so I set about HIIT today.
Before last year I have not heard or read about it.

ACL/ meniscus tear still bothering me but I am psyched about being able to do it after reading about it during last winter and am even more happy about my leg recovering as good as it is. This also explains my leg lifts being so low.

[0verc0m3]

I don't blame you for being tired, especially with how low your carbs are!
That wears me out bad.

[Fitzwell]

Yes, Unfortunately I tore my ACL 1 year ago and had ACL surgery 6 months ago, and therefore I have not been able to even try sprintinting until two weeks ago.
Finally had my first good sprint this past friday so I set about HIIT today.
Before last year I have not heard or read about it.

ACL/ meniscus tear still bothering me but I am psyched about being able to do it after reading about it during last winter and am even more happy about my leg recovering as good as it is. This also explains my leg lifts being so low.

Ya, I can understand, I tore my LCL/Lateral Meniscus in playoffs my senior year. Was back playing ball 4 months after surgery, but my surgeon was ranked top 10 in the nation and I healed very well, I was lucky.

[Ripnlean]

Ya, I can understand, I tore my LCL/Lateral Meniscus in playoffs my senior year. Was back playing ball 4 months after surgery, but my surgeon was ranked top 10 in the nation and I healed very well, I was lucky.

4 months! I'm still miserable Cuz I can't go back to soccer til next spring the way the seasons fall, no sense in me coming back for 2 weeks this year and risking another injury, taking the extra time to rebuild my legs' Strength and coming back even stronger next year.

[fitnfirm]

when was your last carb up ?

[Ripnlean]

DAY 20

Observations for Day 20:

• Energy: Back to some great energy yet again, Finally back up after 3 days of drowsy feelings.
  
• Appetite: Nothing New to add
  
• Side Effects: None
  
• Results: Measurements and Progress Pictures due Saturday
  
• Other Thoughts:Back to the regular energy I?ve become accustomed to with the stack, Feels great and so did the workout!

Daily Activity Log: Wednesday, September 9, 2009

Another great workout put in with the stack at hand, really got energized and stayed energized throughout the whole day, Set some new PR?s on the Back and the Preacher Curls!

Training:

• Cardio:5:40 AM; 30 Minute Run, LISS
  
  
• Strenght Training Workout: Back and Biceps; Week 10 of the 12 week transformation guide
  
  Good workout especially starting off with the back on some new records and some new records on the preacher curls as well, the vascularity is getting stronger and more profound with each workout!
  
  10 Minute Step Warmup
  
  Bentover Barbell Rows
• 70 x 15
• 80 x 15
• 90 x 12
• 95 x 9
  Closegrip Pull Down
• 160x 15
• 180 x 15
• 200 x 13
• 220 x 12
  Reverse Grip Rows
• 160 x 15
• 180 x 15
• 200 x 14
• 220 x 12
  Burn out Set of 1 Arm Rows (completed at the end of the biceps routine)
• 5 sets of 10 reps, 45 lb Dumbell, No Rest!!! (this one hit the spot today)
  
  Preacher Curls
• 55 x 15
• 65 x 14
• 75 x 9
• 80 x 7
  Drag Curls
• 40 x 15
• 45 x 14
• 50x 12
• 55 x 11
  Bent-over Barbell Rows
• 45 x 15
• 50 x 12
• 55 x 11
  Burnout set of Barbell Curls (done at the end of the 1 Arm Rows)
• 6 sets of 10 reps per set, 45 lbs bar, 30 seconds between sets (really concentrated on the stretch down)
  
  10 Minute Step Cool Down

Diet:

2470 Calories; 88 g Fat - 30% / 215 g Carbs - 32% / 258 g Protein - 38%

Carb-up day with the most calories I?ve tried to get in, in a whole day!

• Breakfast: 6:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, 1 tbsp Almond Butter, Water , 3 egg whites, 1 whole egg
• 2nd Meal: 9:30 PM
  Grapefruit, 16 pcs almonds, 1 scoop vanilla whey
• Lunch: 12:30 PM
  4 oz tuna, lettuce, tomato, cucumber, olive oil, 1 whole egg, 8 almonds
• 4 meal: 3:30 PM
  1 Detour Bar, 1 slice whole wheat, 3 pcs turkey breast, 1/8 cup pistachios, 1 banana
• Pre-workout: 4:30 PM
  2 sc Vasocharge, powerade zero.
• Workout Nutrition: 4:45 ? 6:15
  3 scoops Xtend sipped throughout
• Post Workout: 6:30 PM
  1 sc Chocolate Whey, 1 Sc vanilla casein, 1 sc waxy maize starch, 1 Teaspoon Peanut butter
• Dinner: 8:00 PM
  5oz Mahi Mahi Grilled, 2 cups Broccoli, 1 sweet potato

Supplements:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 1x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-Bolic
• Dinner; 1x CLA
• Prebed; 2x BCAA

[Ripnlean]

when was your last carb up ?

today actually!, and any workout day

[longhorns_p]

Congrats on the PR's! Your diet is lookin' great

[0verc0m3]

Do you take any BCAA's before your morning cardio?

[Ripnlean]

Do you take any BCAA's before your morning cardio?

The only supplements I take before my morning cardio are phoenix and C-Bolic.

[Ripnlean]

Congrats on the PR's! Your diet is lookin' great

thanks!

[0verc0m3]

The only supplements I take before my morning cardio are phoenix and C-Bolic.

Okey dokey, just checking because if I had BCAA's to take, I would be consuming them before fasted cardio rather than before bed.

[Ripnlean]

DAY 21

Observations for Day 21:

• Energy:Above average, my days at work are not as drowsy as they used to be
• Appetite:No new observations, ate even less than usual.
• Side Effects: None
• Results: Pictures and Measurements due Saturday!
• Other Thoughts:Another day of HIIT cardio today kicked me to the curb, too tired to do anything afterwards, glad I got my abs done beforehand.

Daily Activity Log: Thursday, September 10, 2009

Average day, nothing exciting that happened except for staying at work longer than expected, anticipating doing both LISS in the morning and HIIT in the afternoon for the last 2 weeks of my transformation diet!

Training:

• Cardio: 5:30 PM; 30 Minute Run HIIT
• 5 Minute warmup Low Intensity
• 30 seconds Sprint
• 1 Minute Low intensity Jog (Rest)
• Repeat 10 Times
• 10 Minute Low intensity run to cool down
  
  
• Abdominal Training: 5:00 PM
  3 x 15 each exercise in a circuit, 2 minute rest between sets
• Swiss Ball Crunch with 10lb Plate
• Hanging Leg Raise
• V-Ups
• Lying Leg Raise
• Reverse Crunch
• 35 Second Plank

Diet:

1950 Calories; 80 g Fat - 36% / 119 g Carbs - 24% / 196 g Protein - 40%

• Breakfast: 6:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, 3 egg whites, 1 whole egg
• 2nd Meal: 9:15 AM
  Grapefruit, 1 whole egg, 12 pcs almonds
• Lunch: 12:30 PM
  1 Can tuna, 2 cups salad greens, tomatoes, cucumber, olive oil, 8 pcs Almonds
• 4th Meal: 3:25 PM
  Detour Bar
• Dinner :6:30 PM
  5 oz Chicken Breast, 3/4 cups herring fillets, 2 cups brocolli
• Prebed: 8:30
  1/2 Cup Cottage Cheese, 1 tbsp peanut butter

Supplements:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 1x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-bolic
• Dinner; 1x CLA, 1x Fish Oil

[0verc0m3]

Your company should pay for Phoenix in the future, since it makes you more productive!

[Ripnlean]

Your company should pay for Phoenix in the future, since it makes you more productive!

I'm definitely going to put it on their monthly kanban purchase orders!
Now that you mentioned it, I am the head of the purchasing department!

[0verc0m3]

I'm definitely going to put it on their monthly kanban purchase orders!
Now that you mentioned it, I am the head of the purchasing department!

Haha potential fraudin?

[Ripnlean]

DAY 22

Observations for Day 22:

• Energy: Nothing, felt next to dead and nothing helped, not phoenix, not coffee, not excessive caffeine, just not my day, This I attribute all to the ***itty weather here in CT, Cold and Rainy and depressing!
  
• Appetite: One of the things that still stands out regardless of how bad mentally my day did get, this is when I remind myself that my goals are 90% diet and 10% training! (or at least I tell myself that to help make up for those so-so workouts)
  
• Side Effects: None
  
• Results: Progress pics and measurements tomorrow!, this morning the mirror was very motivating yet again.
  
• Other Thoughts: I think my employer read yesterday?s post JK! It was a horrible day here in CT and still is, it got cold, its raining and dark all day, just plain miserable, I was going to give up twice on my training but my focus stayed with the training once I got rolling, Do have to give props to the stack on this one!

Daily Activity Log: Friday, September 11, 2009

Truth hurts sometimes but today it just was not my day mentally which caused me to have a bad overall day, felt drowsy at work and most if not all of it I attribute to the Weather which was horrible. Workout was discouraging today but got through it even though my legs felt they were going to be hurting even before I got started, The ACL was really acting up due to that weather and it was just sucking all the life out of me today, it got worse when I checked that Saturday and Sunday is supposed to be the same

Training:

• Cardio:5:40 AM; 30 Minute step, Low intensity

• Strenght Training Workout: Legs and Shoulders ; Week 10 of the 12 week transformation guide
  10 Minute Step Warmup
  
  Lunges
• 15 x 20
• 15 x 25
• 15 x 30
• 15 x 30
  Leg Press
• 15 x 240
• 15 x 280
• 15 x 300
• 30 x 310
  Squats
• 15 x 185
• 15 x 205
• 11 x 225
  
  Plate Raise
• 15 x 25
• 15 x 25
• 14 x 30
• 12 x 30
  Barbell Shrugs
• 15 x 135
• 15 x 155
• 14 x 165
  Dumbell side Laterall
• 15 x 10
• 14 x 12.5
• 12 x 15
  5 Minute step Cool down (felt like I was run over by a train by this time)

Diet:

2360 Calories; 83 g Fat - 30% / 190 g Carbs - 30% / 256 g Protein - 40%

• Breakfast: 6:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, Water 3 egg whites, 1 whole egg
• 2nd Meal: 9:00 AM
  1 grapefruit, 12 pcs almonds, 1 whole egg, 1 egg white, 2 pcs turkey breast slices
• Lunch: 1:00 PM
  4oz Tuna, 2 cups romaine lettuce, 1/2 cucumber, 1/3 Tbsp olive oil, 1 slice whole wheat bread
• 4th Meal: 3:30 PM
  1 Detour Bar, 1 scoop whey
• Pre-workout: 4:30 PM
  2 sc Vasocharge, powerade zero.
• Workout Nutrition: 4:55 ? 6:30
  2 scoops Xtend sipped throughout
• Post Workout: 6:30 PM
  PWO- Carbslam, EAS Chocolate Protein, Syntrax Matrix vanilla protein, 1 tbsp PB
• Dinner: 7:45 PM
  5oz Salmon Grilled, 2 cups Cauliflower, 1 sweet potato
• 6th Meal (Prebed): 9:45 PM
  1/2 cup cottage cheese, 1 tbsp PB

Supps:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 1x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-Bolic
• Preworkout: Vasocharge, Caffeine
• Postworkout; PWO, BCAA
• Dinner; 1x CLA, 1x Fish oil

To help with the knee for the remainder of the log, I did receive some Suppercissus which is a joint supplement which I will also be logging starting Monday! Last note for the day is to mention that I did notice that when I was taking C-Bolic separate from the Phoenix, I did notice more energy and better results at least on my body, will go back to this combination on Monday thru to the end of the log which is a week from tomorrow.

[Wolf-Baron]

good thing you got that workout in

good job

[Ripnlean]

DAY 23

Observations for Day 23:

• Energy:No new observations, Better than yesterday but still not the kind I have got used to over the past 3 weeks. Still blaming this on the weather out here in CT.
• Appetite:Still working as strong as its been since it kicked in.
• Side Effects: None
• Results: moved these to Sunday, had a slight emergency today!
• Other Thoughts:Low activity day and nothing new to add!

Daily Activity Log: Saturday, September 12, 2009

Weather didn?t kill me as much today as yesterday but it still has its effects on my legs! Had a slight emergency which did not allow me to take my pictures today and will do this tomorrow. Also should add that I felt bloated yet again for the most part of the day

Training:

• Cardio: 10:00 AM; 30 Minute Step

Diet: More of a KETO today!

2040 Calories; 99 g Fat - 41% / 116 g Carbs - 23% / 190 g Protein - 36%

• Breakfast: 10:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, 3 egg whites, 1 whole egg
• 2nd Meal: 12:35 AM
  1 slice whole wheat, 1 whole egg, 2 pcs turkey breast
• Lunch: 2:30 PM
  1 slice whole wheat, 5 oz herring fillets, 2 pcs turkey breast, 24 pcs Almonds
• 4th Meal: 5:25 PM
  Detour Bar, 1/4 cup pistachios
• Dinner :8:00 PM
  5 oz Chicken Breast, 5 cups spinach, olive oil
• Prebed: 10:30
  1/2 Cup Cottage Cheese, 1 tbsp peanut butter

Supplements:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 1x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-bolic
• Dinner; 1x CLA, 1x Fish Oil

[0verc0m3]

Herring sounds like NOMZ!
Especially when I compare it to the tuna cans I eat every day :/

But great diet all around.
Looking forward to the pics, whenever you get them up!

[Ripnlean]

Herring sounds like NOMZ!
Especially when I compare it to the tuna cans I eat every day :/

But great diet all around.
Looking forward to the pics, whenever you get them up!

Herring Fillets in wine sauce are the S***! Especially with all the Omega 3's!
Pics up this afternoon!

[Ripnlean]

DAY 24

Observations for Day 24:

• Energy:Good overall energy, no activities to use it for today though!
• Appetite:Just look at the diet, it explains it all!
• Side Effects: None
• Results: See Pics and Measurements below, they speak for themselves!
• Other Thoughts:Wish I could have ate more today but I didn?t have the urge nor the appetite to, the appetite suppression is wicked!

Daily Activity Log: Sunday, September 13, 2009

Nothing to add outside of what has already been mentioned with the appetite suppression. Felt full all day long and only tried to eat when I was hungry. Today I did an off day to re-cooperate from all the hard work to hit the last 2 weeks of the transformation diet with full force.

Training:

• Cardio: None- Off DAY

Diet:

1575 Calories; 58 g Fat - 32% / 126 g Carbs - 32% / 144 g Protein - 36%

• Breakfast: 11:30 AM
  1/2 cup oats, 1 scoop Vanilla whey, 1 tbsp PB, 3 egg whites, 1 whole egg
• Lunch: 3:30 PM
  1 slice whole wheat, 1 tbsp cottage cheese, 2 pcs turkey breast on a bed of spinach
• Dinner :8:00 PM
  5 oz Chicken Breast, 2 Cups Romaine lettuce, tomatoes, pickles, banana and jalapeno peppers, olive oil
• Prebed: 10:30
  1/2 Cup Cottage Cheese, 2 tbsp peanut butter

Supplements:

• Upon Wakeup; 2x Phoenix, 1x C-Bolic
• Before Breakfast; 1x Multi, 1x Fish oil, 1x CLA
• Before Lunch; 1x CLA, 2x Phoenix, 1x C-bolic
• Dinner; 1x CLA, 1x Fish Oil

Measurements:

Weight: 174 lbs, as of last week, weigh in tomorrow!
Body Fat: 15.4, as of last week, measurement tomorrow
Chest:39.5" (no Change)
Shoulders:48.25" (no Change)
Waist:33 " (1/4" loss in 1 week, total 1? since start!)
Hips: 35.5" (1/4? Decrease)
Arms: 14.25" (No Change)
Quads: 23.5" (No Change)
Calves: 15.5" (1/4 inch Decrease)

Progress Pictures thru week 3:

[0verc0m3]

Definitely tightening up significantly!
Seems like i can even see it in your arms too

[Ripnlean]

Body Fat%/Weight
Aug 20th - 16.5% / 176
Aug 22nd - 16.2% / 175 (couldn't believe the quick drop!)
Aug 24th - 15.7% / 176 (.5%, Unbelievable)
Aug 26th - 15.6% / 176 (Muscle Mass Increased while Fat Decreased!!!)
Aug 28th - 15.6% / 176 (No Change)
Aug 30th - 15.4% / 175 (Another Drop in BF%!!!)
Sept 1st - 15.6% / 174 (Increase in BF, must be a daily fluctuation)
Sept 3rd - 15.8% / 175 (<<<FTW!!!<<<)
Switching-
Sept 7th - 15.3% / 174 (YEAH!)
Sept 14th -15.0% / 175 (a drop in Bodyfat and increase in lean mass)
Final Sept 19th -

Notes: Very happy with the numbers this morning. I am keeping my diet similar and yet dropping bodyfat at the same time I am increasing strength and Muscle mass.
35.3 Kg of lean muscle mass as opposed to 34.8 when I started to track this measurement 3 weeks ago!, Signed up for the transformation fall classic starting Oct 3rd and hoping to gear things this good when I start the challenge!

[0verc0m3]

That's impressive progress yet again!
Doing the best of both worlds, like usual!