Get Ready for Gainz!- A Nutrabolics Synergy Log

[emergency]

looks like you really finished out the week strong, have a great week killing the weights.

[Partyrocking]

I was on the fence about what to do this week. I thought about starting my peak now, but I decided to train semi-regularly one more week and then start peaking next week.

I'm moving my Saturday session to Thursday and taking Saturday off. I may also do deadlifts on Wednesday and RDLs on Friday, tbd.

Pre: 1 scoop Supernova- Alas my tub is almost empty.

Intra: 1 scoop AS + 1 scoop Waxy

Warmup: Assault Bike, sprints, pullups, cobra pose, goblet squats, kettlebell swings



I started with squats. 5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275. The 275 was deeper than last weeks, but it still feels too heavy for me to go any higher. I've been working on my movement pattern. I think I've figured out how to stop GM-ing the squats, but it looks odd at lower weights.



Next was trap bar deads, 5x135, 3x3x225. Did them with wrist wraps since I heard that helps w/ grip strength. Didn't need any straps, so there might be something to this.

Leg Press, 3x11x320- a bit of right knee pain here, will need to watch that.

Leg Curls, 3x13x100- ooh, this burned.

Did some pullup stuff: banded pullups, partials from the bottom, and hanging ab raises.

Tonight's Dinner: Fried Catfish with Roasted Corn, Cauliflower, Sunchokes, and Carrots

[emergency]

nice work on the trap bar deads been hitting those a lot lately.I only do wrist wraps and add in fat bar deads to increase the grip strength. never use straps think it cheating myself if I do.

[Partyrocking]

nice work on the trap bar deads been hitting those a lot lately.I only do wrist wraps and add in fat bar deads to increase the grip strength. never use straps think it cheating myself if I do.

I use straps on some accessory work. It's easier to focus on the muscle I'm targetting if I don't have to think about grip. I don't use it for competition style deadlifts though- they change the set up, and I try to make all of my conventional deadlifts the same.

I did not want to get out of bed this morning.

Pre: 1 scoop Supernova + 1 teacrine cap

Intra: AS + Waxy

Weigh in: 174.4

Warmup: weighted sprints, Waiter's Walks, Pullups, Bear Crawls



Bench Press: 5x45, 3x75, 2x105, 1x135, 1x145, 1x165, 5x3x145. This is my last week of the Brad Gillingham bench program. Curious as to how my bench will look next Tuesday when I start peaking for the meet. My lockout with 165 was a bit uneven, which is allowed, but I do want to try to even it out if I can.

DB Row: 4x12x75- I would go up to 80 next time, but this is my last week of my program.

DB Incline Press: 3x9x35- Got a great chest pump with these

Lat Pulldowns: 3x8x100- These felt weak today.

Curls/Skullcrushers: 3x10x45- I took a few pounds off the bar. Still some elbow aching. I may do all of my arm work with dumbbells after the meet- or maybe dumbbells + cables.

Hip stretches + Assault Bike Sprints

I went to the chiropractor today. Ouch. We did more hip work and he added a new drill. The 90/90 stretch while holding a kettlebell, ugh!

Tonight's Dinner: Sausage Tortellini with Turkey Bacon, Sunchokes, Romanesco, Carrots, and Celery with a Carbornara Sauce

[Partyrocking]

I felt pretty energized this morning.

Pre: 1 Scoop Supernova

Intra: AS + Waxy

Weigh in: 173.5

Warmup: Sled pushes/drags, Cobra Pose, Bodyweight Squats, Kettlebell Swings, Pullups



Started with Deadlifts, 5x135, 1x225, 1x285, 3x285, 2x5x155- I could only get 1 rep the first time w/ 285, so I had to try again to get the triple. Need to work on my set up/bracing.

Pull up Negatives 4x2 reps, 5 seconds each supersetted with sled pushes/drags



Went on to Front Squats, 3x45, 2x75, 1x105, 1x135- My right knee was bothering me, so I didn't want to push it.

GHR 3x10x20- Great hamstring pump

Jumping Pullups 1x10

Skipped the hanging ab raises and went on to my weighted hip stretches.

After my workout, I made a protein frosty



Tonight's Dinner, Homemade Orange Chicken over Veggie Lo Mein

[Partyrocking]

Alas, I used my last scoop of Supernova today

Pre: Supernova

Intra: Anabolic State and Waxy

Weigh in: 173.5

Warmup: Assault Bike, Sled Pushes/Drags, Cobra Pose, Pullups, Waiter's Walks



Today was my last bench day using Brad Gillingham's program. 5x45, 3x75, 8x3x97.5lbs.



I supersetted the bench with rows, 3x6x120lbs, 1x10x120lbs.

Then I did partial pullups from the bottom, 1, 2, 3, 2, 1.

Next, I did Cable Flies SS with Reverse Flies. 3x12x15/3x14x8.8. A bit of shoulder soreness.

Then I did banded pullups, 1, 2, 2, 1.



Then I had JM Press SS with Incline DB Curls, 3x8x80/3x6x30.

I had breakfast sandwiches post workout, Multigrain English Muffins with Turkey Bacon, Scrambled Eggs with Veggies



Lunch was a chicken cheesesteak.



Dinner, Chicken Tenders w/ Oven Fries and Roasted Broc****



Just got my first e-mail about my meet next month. There are a few women lifting in gear. I'm hoping they'll lift in the morning. Usually geared lifters are all in the afternoon, so I never see them.

[andrewwww]

Solid session's and that Lo Mein looks delicious

Cant wait to see the final review of supernova now that your done the tub. Looking for feedback!

[Partyrocking]

Final Review for Supernova

I used C4 Ultimate today, as I'm out of Supernova. Still used AS and Waxy intra.

Weigh in: 174.0

Warmup: Cobra Pose, Goblet Squats, Kettlebell Swings, Pullups



Squats, 5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 0x265-F, 1x255. The bars at the gym I use are bent. I mucked up the 265 because I couldn't get the weight steady on my back. I may buy my own barbell.



RDLs, 3x6x170, 1x10x170- These are way harder after squats. I got spoiled doing them first on Wednesdays.

I did pullup negatives next, 8 reps 5 seconds each.

Leg Extensions, 3x11x53. Ooh the burn!

Pallof Press: 3x5x32 These are getting better

Jumping pullups, 1x10.

Dead Hangs SS Weighted 90/90 Stretch

These was a pretty good workout, even though the squats were disappointing. I will rest over the weekend and squat again on Monday.

I had a shake with Nutra Bio's Muscle Matrix. It was a bit gritty.



Got Pizza for Lunch. It was pretty alright.



Sausage Ravioli with Meat Sauce and Roasted Vegetables

[emergency]

looking good as always, have a great weekend!

[Partyrocking]

looking good as always, have a great weekend!

Thanks I did.

Redid my lifting schedule, so now I'll have weekends off. After the meet, I'm going to start running on Saturday and Sunday (and do some intervals on Wednesday)

Peak Week has officially begun.

Pre: 1.5 scoops Prolific

Intra: 1 Scoop AS + Waxybolic

Weigh in: 174.7

Warmup: Assault Bike, Sled Push, Cobra Pose, Pullups- got 3 deadhangs

1x265



Squats, 5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x265. I've been working on four different squat mechanics- I watched this series over the weekend.



1. My set up
2. Breathing
3. My descent
4. Foot position/breaking

I think I did well with 1 and 4. Two and three are still a work in progress. When the weights get heavier, I get nervous and my descent gets super slow. Need to work on descending fast.

The rest of the workout was pullup practice; partials, banded pullups, hanging abs, etc.

I ended with the assault bike and hip stretches.

Workout was pretty solid. Energy was strong through out. The intra workout carbs are definitely helping. Volume will be going down, so recovery shouldn't be much of a problem.

Lunch: Chicken Cheesesteak



Dinner: Scallops and Chicken with Vegetable Lo Mein



Tomorrow, I'll be working on my bench.

[emergency]

nice work on the squats and enjoy that bench work today.

[Partyrocking]

I was dragging when I woke up this morning. Woke up at 3:30 and couldn't fall back asleep.

Pre: 1 scoop Re1gn + 1 scoop stim-free Quake

Intra: 1 scoop AS + 1 scoop Waxy

Weigh in: 174.1

Warmup: Assault Bike, Sled Pushes, Cobra Pose, Bear Crawls, Waiter's Walks, Pullups



I started with the bench. 5x45, 3x75, 2x105, 1x135, 1x155, 1x175- I should have paused more with the 175. I was nervous because I didn't have anyone to spot me. In hindsight, I would have been fine w/ a legit pause.

After the bench, I did hollow rocks 3x10 supersetted with facepulls, 3x10x30bs. Then deadhangs and hip rolling/stretching.

Energy was solid. Pumps were quite good. Re1gn kills my appetite though. I didn't want to eat right away after my workout.

Roasted Salmon with Broc**** and Potatoes

[emergency]

nice work on the bench, you try double scooping anabolic state yet? if not give it a try and let me know if you notice a difference.

[Partyrocking]

nice work on the bench, you try double scooping anabolic state yet? if not give it a try and let me know if you notice a difference.

I haven't yet. I'll try that tomorrow.

I went to bed early last night, and I was dragging hard this morning.

Pre: 1.5 scoops Quake + 1 teacrine pill

Intra: 1 scoop AS

I didn't use any waxybolic today. My deadlift workout was pretty short, so I didn't think I'd need the carbs.

Warmup: Assault Bike, Sled Pushes, Cobra Pose, Bear Crawls, Kettlebell Swings

1x315



My only lift today was deadlifts, 5x135, 3x185, 1x225, 1x245, 1x275, 1x315, 1x340. I haven't pulled 315 since April. Felt good. 340 moved fine, but it was a bit uneven.

1x340



After the deadlifts, I did some bike sprints and then I did foam rolling/stretching for my hips.

The energy was good. Recovery seems fine so far. My glutes are a bit sore, but should be gone by tomorrow.

I made a turkey burger for lunch.



Orange chicken, roasted veggies and rice for dinner

[Partyrocking]

Yesterday was a bench day.

Pre: 1 Scoop Purus Condense

Intra: 2 scoops AS + 1 scoop Waxy

Warmup: Assault Bike, Sled Pushes, Cobra Pose, Bear Crawls, Waiter's Walks, Pullups

1x140lbs



Bench Press: 5x45, 3x75, 2x105, 1x140, 1x160, 1x175. The weights felt heavier as I was still recovering from Tuesday's bench. The 175 single had a better pause this time.

1x175lbs



Did some LISS on the assault bike and then it was foam rolling and stretching for my hip. Energy and hydration were fine through out.

I went to dinner in NYC last night and we saw a show. Didn't get back until after midnight. Only got 4 hours of sleep. I paid for it today.

We got Korean food. It was very good.

Triple Fried Pork


Braised Short Ribs

[Partyrocking]

Today was a squat day. I felt like crap this morning, but I didn't want to skip it.

Weigh in: 174.8

Pre: 1 scoop Re1gn, 1 scoop stim-free Quake

Intra: 2 scoops AS + Waxy

Warmup: Assault Bike, Cobra Pose, Bear Crawls, Kettlebell Swings, Goblet Squats, Pullups

1x235



Squats: 5x45, 3x95, 2x135, 1x185, 1x235, 1x255. I skipped my third heavy single; was just not feeling it.
1x255



Did some bike sprints, so I wouldn't feel so lazy after skipping my last squat. Then foam rolling/stretching until I was ready to go home.

Made a Meatball Sub for lunch



Chicken Teriyaki over Vegetables and Brown Rice



Will be getting a lot of sleep this weekend and no training whatsoever.

[emergency]

nice work on those deads the other day and damn all the food is looking tasty as always. enjoy the weekend! see you on Monday for another update here in the eatz and liftz

[andrewwww]

Looks good in here. Must be nearing the bottom of Anabolic State and Waxy soon!

[Partyrocking]

nice work on those deads the other day and damn all the food is looking tasty as always. enjoy the weekend! see you on Monday for another update here in the eatz and liftz

TY!

Looks good in here. Must be nearing the bottom of Anabolic State and Waxy soon!

Anabolic State is almost done. I have a good amount of Waxybolic left.

I did my Anabolic State review. I'll update later in the day, but today was a solid squat/bench day for me.

[Partyrocking]

I ate and slept plenty this weekend, but I was still drowsy this morning. Decided to cut my training to three days a week this week, so I can start recovering for the meet next Sunday.

Weigh in: 176.0- Went to a party on Saturday.

Monday: Squat/Bench, Wednesday: Deadlifts, Friday: Squat/Bench

Pre: 1 scoop of C4Ultimate this morning

Intra: 2 scoops AS + 1 scoop Waxy

Warmup: Assault Bike, Cobra Pose, Kettlebell Swings,

1x255lbs



Squats: 5x45, 3x95, 2x135, 1x185, 1x235, 1x255, 1x280. Squats felt great this morning. 280's the most I've done since my injury and I buried it.

1x280lbs


1x180lbs



Bench: 5x45, 3x75, 2x105, 1x140, 1x165, 1x180. I had my dad to spot me on the 180 just in case, but it was easy. I did the rep before he actually got set. I may go for 85kg/187lbs at the meet. Exciting!

After the bench, I did my hip stretching and bear crawls.

Energy levels were pretty good. I felt the C4 kick in right when I was getting to the heavy squats. I think the added rest days are just what my body needs.

Made Kodiak Cakes for breakfast:


Made Branzino and Veggie Lo Mein for dinner:

[Partyrocking]

Today was a deadlift day.

Pre: Just a caffeine tab

Intra: AS + Waxy

Warmup: Assault Bike, Cobra Pose, Kettlebell Swings,



Deadlifts: 5x135, 3x185, 1x225, 1x275, 1x315, 0x365- 315 went up easy, but I could barely get 365 off the ground. My lower back was too tired.

This is my last heavy session until the meet, so hopefully I can pull this next Sunday for my 3rd attempt. I know I've come a long way; I couldn't even deadlift 225 in June, but I hate missing lifts.

After this, I did waiters walks and hip stretches.

I made curry for dinner, but I couldn't get the picture to upload.

Instead, here's a pic of my protein shake from today. Dymatize Iso 100's Fudge Brownie. I'll be doing a review of it soonish. I want to try out each flavor they sent me first.



Initial impression, tasty, but the flavor could be richer. It reminded me of hot chocolate more than a fudge brownie.

[Partyrocking]

My phone's cooperating today.

Last Night's Dinner



Zeus Begging

[emergency]

been killing those sessions as always I see. we appreciate the quality log you have been keeping up in here,

[Partyrocking]

been killing those sessions as always I see. we appreciate the quality log you have been keeping up in here,

Thanks

Today was my last heavy day before the meet. Next week will be testing my openers and speed work.

Pre: 1 caffeine tab + 1 teacrine tab

Intra: Xtend Elite- I just got a tub and I wanted to try it out.

Warmup: Assault Bike, Cobra Pose, Walking Lunges, Waiter's Walks



Squats: 5x45, 3x95, 2x135, 1x185, 1x225, 1x250, 1x285- Heaviest I've squatted since I hurt my back in April. Wasn't perfect, but my strength is coming back.



Bench: 5x45, 3x75, 2x105, 1x145, 1x165, 1x175- The 175 felt hard but was smooth.

I'll be saving the last of my Anabolic State for the meet and will use Waxybolic as my main carb source. Won't need much in terms of pres/intras the rest of the week, since my work will be minimal.

[emergency]

looking forward to seeing how state and waxybolic help you at the meet. some strong azz squats today

[Partyrocking]

I still lift, I swear

Today, I tested my openers.

Weigh in: 173.7

Pre: Brain Bridge (Man Sports)

Intra: Xtend Elite (saving the rest of my Anabolic State for the meet.)

Warmup: Assault Bike, Cobra Pose, Kettlebell Swings, Waiter's Walks

1x235lbs


I started w/ squats: 5x45, 3x95, 2x135, 1x185, 1x225, 1x235- The 235 moved a bit too slow for my liking. I'm hoping that I'm in a better groove on meet day.



Next was bench: 5x45, 3x75, 2x105, 1x135, 1x155- Bench was also a bit slow.



Finally deads: 3x135, 2x185, 1x225, 1x275- This was fast as lightening. Really excited for my deads as I opened w/ 275 at my first meet last July.

Ended w/ some hip stretching.

Did some more work w/ my chiropractor today. I'll see him again next week and we'll work out a new schedule from there.

Tonight's Dinner: Orange Chicken w/ Sauteed Mango over Vegetable Steamed Rice

[andrewwww]

Great updates. Nice lifts!

[emergency]

good to see an update nice work on the deads

[Partyrocking]

Last workout before the meet.

Weigh in: 172.4

Warmup: Assault Bike, Cobra Pose, Waiter's Walks, Kettlebell Swings, Glute Bridges

Just did some speed work today.



Squats: 5x45, 3x95, 2x145



Bench: 5x45, 3x75, 2x95



Deads: 3x135, 2x155, 2x175

Now, it will just be stretching and resting until Sunday. My flight is supposed to start at 2PM on Sunday (don't expect them to be on time).

Tonight's Dinner: Roast Chicken with Potatoes, Broc****, and Bell Peppers

[emergency]

good luck this weekend! sure it will go well.