Caveman and Opus

[caveycavey]

I would just like to thank Magnum and B Con for this opportunity to log Magnum Opus.

This is my first log so bear with me.

Just a little about me.
I have been working out since April where I was 215lbs and about 30% B.F.
I usually workout at work during my lunch break where we have some basic equipment but it's enough for me to bust my balls 5 days a week. Have made some good gains since then currently @ 180lbs at around 17% B.F.

I am currently taking:
Salmon oil
Biox power whey isolate
Magnum Opus

Macros:
Protein 230G
Fat 50-60G
Carbs 200G

Today's Meal Plan:

Breakfast: 1Cup Oatmeal & 1 scoop Biox power whey isolate.
Snack 1: 1 whole wheat pita & 150G chicken breast and 1.5Cups Broccoli & 1/4tsp Nosalt.
Lunch: 1Can Tuna with 1Tbsp low fat olive oil mayo & 1/4tsp Nosalt with 2 Tbsp Flax meal, 1 apple and 1.5Cups Broccoli with 1/2tsp Nosalt.
Pre Workout: 1 whole wheat pita & 150G chicken breast & 1/4tsp Nosalt. Opus 15mins before workout.
Post workout shake: 1.5 scoops Biox power whey isolate 6Tbsp Gatorade powder ( will be changing this for some other carb).
Dinner: 2Cans Tuna with 2Tbsp low fat olive oil mayo, 2Tbsp flax meal, 1/2tsp Nosalt and 3 cups Broccoli.


I pre made my Opus last night for today's workout ( 2 scoops).
Started Neil Hills Y3T 9 week workout on Monday.

I drank the Opus about 15 mins before my workout ( I never had the tingly face but don't know if it's because I made it the night before) it was still fizzing.
I cracked the top and was greeted with a very nice fruity aroma. As I drank this fizzy potion it fizzed on my tongue. Great flavor I could of drank 2.
I walked to the school gym ( at school for my apprenticeship for the next 8 weeks) i didn't feel the sensations that I do with the stims but was eager to get my workout started.
Today was shoulders and calves.

Shoulders:
Side lateral raises: 4 warm up sets(10 lbs dumbells) and 3 working sets x 10 (30lb dumbells)
Push Press: 3 working sets x 10 (50lb on Olympic bar)
Upright Row: 3 working sets x10 (40lb on Olympic bar)
Bent over lateral raise: 3 working sets x 10 (60lb dumbells)

Calves:
Standing calf raises: 4 warm up sets x10 (50lbs) 4 working sets x10 (180lbs)
Seated calf raises: 4 working sets x10 (90lbs)

I know they aren't big numbers but I have gone from regular bars to Olympic bars and what a huge difference that makes in the weight I can add.

I was sweating like crazy so I know it was an intense workout( I still looked good as I was rocking my Magnum shirt) and I have never worked my calves to their breaking point like today.
After my workout I went to get changed and as I took my shirt off I saw myself in the mirror. Wow my traps were crazy swole I looked huge.I was very impressed with the pump even when I was picking up the dumbells for my bent over raises I could see the veins popping in my forearms ( big ego boost).

Overall my first impression of Opus is that it tastes amazing and it pumps me up like crazy.Feel great afterwards no tiredness or fatigue.
I won't be back in the gym till Monday but when I do It will be 14-16 reps so I know it's going to be a crazy pumped up workout.

Will be adding some pics of me tomorrow for before and after.

If there is anything that I am missing please feel free to let me know.

[B Con]

Everything looks great. Solid session. SUBBED.

[caveycavey]

Thanks. At least I know I'm heading in the right direction

[B Con]

Thanks. At least I know I'm heading in the right direction

Definitely in the right direction. I ran Y3T for a couple rounds myself. Loved the program.

[caveycavey]

I certainly feel the Doms in my traps and never even shrugged, those push presses were deadly.

[Kon_Rock]

Looking good!!! Gotta love those DOMS!

[caveycavey]

Day 2 is here.

Breakfast: 1 cup oatmeal & 1 scoop Biox power whey iso
Snack: 1 cup chickpeas, 1 can tuna, 1Tbsp olive oil , 1/4 tsp nosalt & cumin
Lunch: 1.5 cups broccoli, 1/4tsp nosalt & 150g pork rib roast
Pre workout: 1 cup chickpeas, 1 can tuna, 1Tbsp olive oil , 1/4 tsp nosalt & cumin
Post workout: 1.5 scoops Biox power whey iso & 710ml powerade
Dinner: 2 cups cabbage, 100g extra lean ground beef, 4Tbsp pasta sauce

Today I didn't premix my Opus the day before. I just put my water in and gave it a couple of gentle shakes and boom mixed.No grit or residue. Fizzzzzzzzzzzzzzy and still tastes like a crazy good soda. Still no tingly face and no real rush.

Today was the start of week 2 of Y3T (higher reps than week 1) and it was leg day.

Thigh:
Hack squat: 4 sets of 15 warm ups (no weight)
4 working sets of 14-16 reps (90lbs)

Smith machine front squat: (couldn't get on any squat racks so I faced backwards of the hack squat machine)
4 sets 14-16 reps (90lbs)

Leg extensions: 4 sets 14-16 reps (110lbs)

Hams:
1 Leg seated leg curls: 4 sets 15 warm ups (30lbs)
3 working sets 14-16 reps (70lbs)

Stiff leg DB deadlift: 3 sets 14-16 reps (2x75lb dumbells)

I powered through my workout and my legs were numb afterwards. I wobbled downstairs to the locker room. Happy with the way the workout went.
I snapped a couple of pics as the locker room was empty. I couldn't get any good shots of my legs.


I couldn't believe how I looked in my upper body as it was leg day.


I am really happy on how this is going. Crazy pumps and no jitters or crashes. This is what you want from a pre workout.

[Kon_Rock]

Killer leg day, those hacks are no joke!

Glad to hear your enjoying OPUS, gotta love the full body pumps!

[caveycavey]

Yes the pumps are crazy. First time I have seen any vascularity on my shoulders.

[Kon_Rock]

Yes the pumps are crazy. First time I have seen any vascularity on my shoulders.

That's awesome news! I love seeing that vascularity, it so motivating!!!!

[B Con]

Yes the pumps are crazy. First time I have seen any vascularity on my shoulders.

That's one of the best feelings/motivators known to man. Keep killing it my friend.

[caveycavey]

Day 3:

Today was a bit rougher. I had some bad gas (yes lets get the gas jokes out) which made me feel a bit uncomfortable. I ignored it.
I mixed up my Opus. One of it's strong points (the fizziness) can be a bit of a pain when your in a rush as you really have to mix it slowly otherwise you wear it, but I still love it.

Today was Chest/Triceps.
I love training chest even though I'm not one of the biggest benchers around.

Chest:
Pec Dec: 3 warm up sets (30lbs)
3 working sets 12-14 reps (70lbs)

Smith Machine Press: We don't have a smith machine so I went with Leverage machine press.
2 working sets 12-14 reps (180lbs) I ended up doing 3 sets as I put 90lbs on but it was more like a warm up so I didn't count it.

Incline DB Flyes: 2 working sets 12-14 reps (2x35 lbs)

Incline DB Press: couldn't get on the bench so did Incline Leverage machine.
2 working sets 12-14 reps (160lbs)


Triceps:
Seated Tricep Press: 4 warm up sets ( 25lbs)
2 working sets 12-14 reps (25lbs) Triceps were kinda toasted after chest

Bench Dips: 2 sets 12-14 reps

EZ Bar Lying Triceps Press: 2 working sets 12-14 reps (50lbs)

Wide Grip Tricep Pushdown: 2 working sets 12-14 reps.


The after effects.

Todays diet was pretty much the same as yesterday I just had chicken breast pitas instead of tuna.

Still loving the Opus. I never thought I would feel this way about a stim free pre workout but I am pleasantly surprised by the results.

[Kon_Rock]

Awesome workout buddy, yeah we all have those uncomfortable day. Something just doesn't sit right. But glad to hear things are going well with Opus, yeah gotta love mixing it quick - BECAREFUL

[caveycavey]

Shake shake BOOM.

[B Con]

Shake shake BOOM.

Oh yeah. Nothing will wake you up quicker than Opus exploding everywhere haha.

Great session.

[brazilianbadboy]

Congrats on your first log cavey! Hope you kill it!

[Kon_Rock]

Oh yeah. Nothing will wake you up quicker than Opus exploding everywhere haha.

Great session.

We saw plenty of that at the O

[B Con]

We saw plenty of that at the O

That wasn't the ONLY thing... giggity giggity

[caveycavey]

Thx Badboy. You guys kill me hahahaha.


Gratuitous Magnum shirt wearing shot.



Since yesterday was Halloween I didn't get to log last night as we didn't get in till late after taking the kids out trick or treating.
So today I will roll up day 4&5.

Day4:

So today (Wednesday) was supposed to be my mid week off day, but since my mom flies back to England tomorrow (Friday after her 1 month Holiday with us) I am doing 4 days straight and having Fri/Sat/Sun off.

Back:
Wide grip lat pull down: 3 warm up sets (70lbs)
3 working sets 12-14 reps (110lbs)
Lying T-Bar rows: 3 working sets 12-14 reps (70lbs)
Seated cable row: 3 working sets 12-14 reps (140lbs)
Rack pulls: Couldn't get in the rack so did 3 sets of weighted back hyperextensions (25lbs)

Biceps:
EZ bar curl: 1 warm up set
3 working sets 12-14 reps (50lbs)
Db Bicep curl: 3 working sets 12-14 reps (2x25lbs)

Nothing really changed diet wise except I tried adding 40g dextrose to my post workout shake. Ouch made my fillings ZING. Way too sweet. I see many people advocating no PWO shake. What are your guys opinions on this?

Day 5:
Oh boy.
What a crappy day. My project in the machine shop wasn't going as planned. I had a test and didn't see the formulas were provided so I probably failed. When I workout I put my locker key in my shoe so that I don't lose it. I forgot my inhaler 3 sets into my workout,so I went to my locker to get it and I had bent my locker key. I had to straighten it in the lock and prayed it didn't snap.
I took my Opus on the way to the gym. I was pumped because failure drives me in the gym and the more stressed I get usually the better the workout.

Shoulders:
Seated side laterals: 3 warm up sets
3 working sets 12-14 reps (2x20 lbs) Never did them sitting down they really kicked my ass. I noticed that my arms felt warm. Maybe from increased blood flow, and when I wiped my face It felt tingly like pins and needles. Wasn't a bad feeling, just something I have never felt before.
Standing front Barbell raise: 3 sets 12-14 reps (20lbs)
Seated Dumbell press: 3 working sets 12-14 reps (2x50lbs)
Lying Dumbell Bent row: 3 working sets 12-14 reps (2x40lbs)

Calves:
Standing calf raise: 3 warm up sets
3 working sets 16-20 reps (150lbs)
Seated calf raises: 3 working sets 16-20 reps ( 45lbs) Man were my calves on fire after these.

Breakfast is the same every workout day. Oatmeal & whey.
Snack: roast beef (175g) wrap with mayo & 12 almonds
Lunch: 350g Greek yogurt & salad
Pre workout: roast beef(175g) wrap with mayo.
Post workout: 1 scoop biox power whey iso, 2tbsp dextrose & 2/3 cup oats. Almost felt like a meal instead of a shake
Dinner: Shhhh don't tell anyone. Kfc 1 drumstick and 1 thigh. 12 fries. 1/4 cup 2% cottage cheese

I upped my calories today to 3000. I bought a pair of size 31 jeans a couple of weeks ago and I now need a belt. I have stayed away from the scales and do my measurements once/month.

[Kon_Rock]

Look at that shirt!

Great looking workouts. Are you saying, you aren't taking postworkout shake? I would say do take one, whey is much needed post workout. But dextrose is fine too because it a quick sugar and spikes insulin levels which aids in recovery. But if your having a problem with it don't worry about it. Just stay with the protein, you could look into a carb powder if you wanted to also.

[caveycavey]

I do and have always had a PWO shake. I am just experimenting with carbs since getting back on carbs. The dextrose and oats seem like a good combo. Doing a 2:1 carb to protein ratio. 30g protein 60g carbs.

[Kon_Rock]

I do and have always had a PWO shake. I am just experimenting with carbs since getting back on carbs. The dextrose and oats seem like a good combo. Doing a 2:1 carb to protein ratio. 30g protein 60g carbs.

Oh I see what your saying. Yeah I use to do that, a scoop of oats in protein shake. Watch getting to high carbs tho, your body can only digest so much at a time. I would look into a simple carb tho from postwork out, digest faster and gets into the blood stream quick

[B Con]

Play around with your carbs and find what works best for you. That's what I've been doing and slowly increasing mine as I go. When you start feeling groggy/smoothing out/bloated you'll know you've had too many carbs.

KR has given you some great suggestions.

3000 cals? Me too. I feel like it's a chore getting them in though. Do you feel like that?

[caveycavey]

Somedays it's hard as I'm still in 2000 cal mindset. But I increased from 1800 to 2200 to 2500 and now to 3000 workout days and maybe 2000 non workout days. Didn't work today moms last lunch was Chinese. Probably won't eat for the rest of the day.

[B Con]

Mmmm chinese food.

[caveycavey]

Well today is Murderous Monday Day 6.
School is rough going. Got my test back from last week and got a crappy 63%. Project in shop is hit and miss and the math test today wasn't as easy as the teacher made out and to top it off I have my driving test Wednesday which I just want to get over and done with. I don't do well on tests no matter how confident I feel.
My wife accidentally broke my laptop so I now have to get that sent back to the manufacturer and I had a parcel delivered from another company promo and they want $22 to deliver it because of the duty.
So I was hoping that week 3 of Neil Hills Y3T would make me forget all of this. It did. It even made me forget my name.

I took my Opus like a good boy.

DAY 6:
Thighs:
Leg Extensions: 3 warm up sets
2 working triple drop sets 30-40 reps 15 reps(60lbs) 15 reps(50lbs) 10 reps(40lbs)
Squat: 2 warm up sets ( Bar only)
2 working sets 20-25 reps (90lbs)
Db Lunge on Box: 2 working sets 15-20 reps (2x55lbs)
Leg Press: We only have single leg standing machine. 2 working sets 45 reps (80lbs) Used 3 different foot positions so 15 reps of each position consecutively on each leg.

Hams:
Superset:
Seated leg curls: 2 working sets 20-25 reps (80lbs)
&
Stiff leg DB deadlifts: 2 working sets 20-25 reps (2x65lbs)

I had the tingly face when I wiped the sweat from it. It's quite a nice feeling makes me pumped.
My legs were gorged and wobbly. Another great workout with Opus.

[B Con]

Great job sorry to hear about the laptop. Week 3 was always brutal. So many reps. Keep killing it.

[caveycavey]

No worries the laptop just an inconvenience and it's a known problem.

Day 7:
Finished school at lunchtime today so it's a lunchtime workout. Nice that it's earlier in the day so I get to go home early but have only had 2 meals last one at 9:30 whole wheat pita with chicken breast mustard and veggies on the side. I have usually had 4 meals before workout. Oh well. I tried mixing my Opus just by swishing it around but it wasn't mixing well so I put my hand over the lid with just a little gap for pressure release. I was rushing so the next time I shook it I guess I had too much of a seal. BOOM. The lid flew off like a bomb went off. All down the wall on my shirt/jacket and the water fountain. Luckily I carry spare. So after that little excitement. It was off for chest/triceps.

Chest:
Smith machine incline press: no smith machine so used incline leverage machine.
4 warm ups 10 reps (90lbs)
3 working sets. Triple drop sets. 15 reps (5 x 210lbs/ 5 x 200lbs/ 5 x 190lbs)

Incline dumbell flyes: 3 drop sets 16 reps (8 x (2x55lbs/ 8 x (2x45lbs)

Triceps:
Triceps pushdown: 4 warm up sets
3 triple drop sets 20 reps (7 x 80lbs/ 7 x 70lbs/ 7 x 60lbs)
Tricep kickbacks: supposed to be cable but couldn't get back on the rack.
3 drop sets 20 reps (10 x 35lbs/ 10 x 20lbs)

A tough workout for sure even though it doesn't look much on paper. My triceps were just bursting and my chest was puffed out like a proud peacock. Still loving the Opus.

[Kon_Rock]

Haha...your loving that Opus explosion

Awesome workout buddy!!!

[caveycavey]

Thanks. Yeah Opus bodywash.