4amWorkouts Controlled Lab Stack

4amWorkouts · 09-26-2005, 05:45 PM

Thanks to the folks at Controlled Labs for giving me the opportunity to test this stack for them. I will be testing the following stack:

White Blood http://www.bodybuilding.com/store/clabs/white.html
Ingredients: eNO + Anti-Oxide Complex: 2000mg
Arginine Ethyl Ester Di-HCL, Ornithine Ethyl Ester Di-HCL, L-Taurine (Free Form), K-R-ALA, Coenzyme Q10 (CoQ10), Lutein, Folic Acid, Selenium, Zeaxanthin, Cryptoxanthin, Alpha-Carotene)
Dosage:I will be taking 4 caps 45min pre-wo.

Green Bulge[/url] http://www.bodybuilding.com/store/clabs/green.html[/url]
Ingredients: HyperCre Complex: 3450mg
Magnesium creatine chelate, creatine ethyl ester hcl, betaine anhydrous, taurine ethyl ester di-HCI, arginine ethyl ester di-hci, glycocyamine, k-rala, 4-hydroxyisoleucine (20%)
Dosage: I will be taking 7 caps 45min pre-wo.

Blue Rhino[/url] http://www.bodybuilding.com/store/clabs/blue.html
Ingredients: Rhino Test Complex: 1100mg
Tribulus Terrestris (Extracted for 80% Steroidal Saponins and 30% Protodioscin), Avena Sativa (Extracted for 15% Avenacosides A & B), Eurycoma Longifolia (Longjack Extracted for 28% Bioactive Glyco Peptides, 40% Glyco Saponins and 30% polysaccharides)
Blue Stim Complex: 255mg
Natural Caffeine, Pausinytalia Yohimbe Bark Extract (6.5 mg Yohimbine)
Dosage: I will be taking 3 caps 45min pre-wo.

About me
Age: 40
Sex: M
Height: 6'4"
Weight: 265
Bodytype: Ecto-ish
Short Term Goal: Lose the belly fat
Long Term Goal: Get to 280-290lbs of lean, hard muscle mass.

Training experience:Started at age 21 at 145lbs. BBuilt\powerlifted to 220lbs. Took a couple years off due to injury and getting married. Ballooned to 280lbs., dropped the weight to 265lbs and currently trying to lose the belly fat and maintain\increase lean muscle mass.

Current Training Schedule / Protocol: I am trying to walk the line between increasing strength and increasing size, with more emphasis on size. 20 min of cardio will be done at the end of MTuThF sessions, with each session going no more than 60 min. I am at the beginning of Week 3.

This will be a 5 day on 2 day off split, using the following exercises (reps and sets are consistant from week to week. Less than 60sec break between sets):

MY ROUTINE
WEEK 1
Monday
FLAT BENCH 3x6
INCLINE BENCH 3X10
DB FLYS (Superset)
DECLINE BENCH 3x10
DB FLYS (Superset)
20 REP BENCH 1 Set
CALVE RAISES
AB CRUNCHES

Tuesday
DEADLIFTS 3X6
RACK CHINS 3X10
T-BAR ROWS 3X10
PULLDOWNS - FRONT 3X10
BENT-OVER ROWS 3X10
PULLOVERS 3X10
CALVE RAISES
AB CRUNCHES

Wednesday
BBELL CURLS 3X10
SEATED CURLS 3X10
HAMMER CURLS 3X10
ISOLATION CURLS 3X10
SEATED SCULL CRUSHERS 3X10
STRAIGHT BAR EXTENSIONS 3X10
UNDERHAND EXTENSIONS 3X10
ROPE EXTENSIONS 3X10
CALVE RAISES
AB CRUNCHES

Thursday
SQUATS 20 rep after 3 warmup
CURLS 4X10
EXTENSIONS 4X10
STIFF LEG DEADS 4X10
FOREARM FRONT CURLS 20 rep
FOREARM RVRSE CURLS 20 Rep
CALVE RAISES
AB CRUNCHES

Friday
CLEAN & PRESS 3X6
REAR RAISES 3X10
SIDE RAISES 3X10
FRONT RAISES 3X10
SHRUGS 3X10
CALVE RAISES
AB CRUNCHES

WEEK 2
Monday
INCLINE BENCH
DECLINE BENCH
DB FLYS
FLAT BENCH
DB FLYS
20 REP INCLINE BENCH
CALVE RAISES
AB CRUNCHES

Tuesday
DEADLIFTS
RACK CHINS
BENT-OVER ROWS
PULLDOWNS - BACK
T-BAR ROWS
PULLOVERS
CALVE RAISES
AB CRUNCHES

Wednesday
SEATED SCULL CRUSHERS
STRAIGHT BAR EXTENSIONS
UNDERHAND EXTENSIONS
ROPE EXTENSIONS
BBELL CURLS
SEATED CURLS
HAMMER CURLS
ISOLATION CURLS
CALVE RAISES
AB CRUNCHES

Thursday
SQUATS
CURLS
EXTENSIONS
STIFF LEG DEADS
FOREARM FRONT CURLS
FOREARM RVRSE CURLS
CALVE RAISES
AB CRUNCHES

Friday
MILITARY PRESS
REAR RAISES
SIDE RAISES
FRONT RAISES
SHRUGS
CALVE RAISES
AB CRUNCHES

WEEK 3
Monday
DECLINE BENCH
FLAT BENCH
DB FLYS
INCLINE BENCH
DB FLYS
20 REP DECLINE BENCH
CALVE RAISES
AB CRUNCHES

Tuesday
DEADLIFTS
RACK CHINS
T-BAR ROWS
PULLDOWNS - CLOSE GRIP
BENT-OVER ROWS
PULLOVERS
CALVE RAISES
AB CRUNCHES

Wednesday
BBELL CURLS
SEATED CURLS
HAMMER CURLS
ISOLATION CURLS
SEATED SCULL CRUSHERS
STRAIGHT BAR EXTENSIONS
UNDERHAND EXTENSIONS
ROPE EXTENSIONS
CALVE RAISES
AB CRUNCHES

Thursday
SQUATS
CURLS
EXTENSIONS
STIFF LEG DEADS
FOREARM FRONT CURLS
FOREARM RVRSE CURLS
CALVE RAISES
AB CRUNCHES

Friday
CLEAN & PRESS
REAR RAISES
SIDE RAISES
FRONT RAISES
SHRUGS
CALVE RAISES
AB CRUNCHES

Current supplements:

Controlled Labs Stack
Primaforce Substance WPI
Higher Power 100%Whey
HP Chromium Picolanate
HP Green Tea Extract
NOW Gloucost\Chondroit\MSM
GNC 1000mg Vitamin C
Centrum Multi.

Current Diet:

Controlled Labs stack with 32oz water 45min pre-wo
Substance WPI 15min pre and 30-45min post workout with 8oz water
32oz Gatorade during wo

Breakfast:
Nonfat yogurt, 2 slices whole wheat bread, three hard boiled eggs, 6oz pineapple juice. 1 cap chromium pic., multi and vit. c, 1 cap NOW.

Snack:
Chicken breast\thigh or tuna, oatmeal w\ blueberries and fruit or carrots. 1 cap NOW.

Lunch:
Chicken, tuna, beef or pork with mixed vegetables and Smart Balance, brown rice. 1 cap green tea and 1 cap NOW.

Snack:
Chicken breast\thigh or tuna, oatmeal w\ blueberries and fruit or carrots

Snack:
HP 100% Whey with 8oz water, peanuts and two string cheese

Dinner:
Meat and vegetables for dinner

Bedtime:
Nonfat yogurt and 100% Whey shake with 8oz 2% milk.

3 gallons of water through out the day.

4amWorkouts · 09-26-2005, 05:47 PM

PREWORKOUT: Started the morning off with 14 caps and 320z of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Chest. Slept like a baby over the weekend - woke up every 2 hours cranky. Energy was gradual, with no jitters or "speed" feeling. Slight light-headedness, but nothing major. After a warm-up set, I hit the decline press for 3X6. Muscle energy and intensity was great. Followed with flat bench\flyes superset 3X10, incline bench\flyes superset 3X10 and ending with a 20 rep decline press. Ended with 20min on the treadmill, abs, and calve raises. Shoulders seem to be a slight sticking point as I have moved my grip slightly wider. The supersets are really blasting my chest in a good way. Drank 320z of Gatorade during my workout.

POST WORKOUT: 1 serving SWPI in 80oz water 30-45min post wo.

RESULTS: Energy level was great from the start. Intensity was incredible. Focus was good even with the lousy sleep over the weekend. Energy has maintained almost 5.5hrs later. I am very thirsty and very hungry.

At about 9am, it felt like I recieved a second wind (almost a caffiene rush), and the energy level went nuts for about 2hrs. Also, I have been pissing more often than usual, to the point of almost twice as much as I am drinking...

Hopefully lunch will calm things down...

**skelooth** · 09-26-2005, 06:07 PM

isn't it fun taking 14 pills first thing in the morning? My morning supplements come out to a total of 16 pills lol...

4amWorkouts · 09-26-2005, 07:00 PM

Quote:

Originally Posted by skelooth

isn't it fun taking 14 pills first thing in the morning? My morning supplements come out to a total of 16 pills lol...

Yeh, if I have to take any more I'm going to count it as a meal...

4amWorkouts · 09-27-2005, 12:47 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Back. Last night my son slept like a newborn, and so I may have gotten 4hrs of sleep. Mornings like this will really test this CL stack. Energy was once again gradual. No light-headedness. After a warm-up set, I hit the deadlifts for 3X6 (added 20lbs). Muscle energy and intensity was great even though I felt exhausted. Followed with rack chins, bent over rows, pulldowns to back, t-bar rows and pullovers (adding 10lbs to all except rack chins). Skipped cardio, abs and calves do to time. Some residual lactic acid in outer chest area, and am noticing some buildup in upper back (2hrs later). Noticing pump inchest, shoulders and arms.

POST WORKOUT: 1 serving SWPI in 8oz water 30-45min post wo.

RESULTS: Energy level was great from the start. Intensity was incredible. Focus was okay even with the lack of sleep last night. Sweat was in buckets. Hopefully the second wind will kick in today, as I am very tired. I have noticed that urination has about doubled, and I am always thirsty, even when drinking 3gal a day. May need to up my calories, but will give it a couple more days to see.

4amWorkouts · 09-28-2005, 12:42 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Arms. Slept better last night (although Nip\Tuck cost me an hour). Energy was once again gradual but effective. Some light-headedness, but may have been from humidity or sinuses. After a warm-up set, I hit the bb curls for 3X10 (added 10lbs). Muscle energy and intensity was great even though I still felt tired. Followed with seated curls, hammer curls and iso curls. (adding 2lbs to all except iso). For triceps, it was skull crushers (added 10lbs), straight bar pressdowns, reverse grip extensions and rope extensions (adding 5lbs to each). Skipped cardio, abs and calves do to time and appearant lose in leg mass. Some stiffness in upper back which went away with stretching.

POST WORKOUT: 1 serving SWPI in 8oz water 30-45min post wo.

RESULTS: Energy level was great from the start, increasing gradually. Intensity was incredible. Focus was still just okay. Sweat was great for an arm day. No second wind yesterday, and energy which had lasted until about 2pm the past two days, died off at about 6:30 this morning. Noticing a tight, 'hard' feeling in arms and veins, while not popping through the skin, do appeare to be getting bigger.

About 9am yesterday morning, I started to feel bloated and appetite took a hit. I may have been forcing too much water, I don't know. Diet and water took a hit yesterday afternoon as I sat in the doctor's office for 3hrs (creating a 5hr fast).

4amWorkouts · 09-29-2005, 01:01 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Legs. Slept better again last night. Had some bad brisket for lunch yesterday, and could not eat dinner last night (did have shake and yogurt before bed). A cold front blew in overnight and my knees were very stiff this morning. I have really been trying to push my lifts to the limit in order to really test this stack, and things have responded very well - until this morning. After a couple of warm-up sets, I hit the 20 rep squat. I tried adding 20lbs, but ended up dropping it down 10lbs. My legs and mind just did not want to sqaut this morning. Leg curls went much better (added 10lbs), then extension and sldls (added 10lbs to each) with minimal breaks between sets. Ended with 20 medium intensity minutes on the treadmill, and calve raises. Sorry Skel, but I am still sweating buckets...

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo.

RESULTS: Energy level was great from the start, increasing gradually. Intensity was incredible, almost to the point of puking. Focus was still just okay considering how marginal sqauts went. Sweat was ridiculus. Tight, 'hard' feeling in arms and upper back and calves, but not in legs, though legs do seem fuller. Veins do appeare to be getting bigger.

Energy for the ride in this morning was up and down. Slight second wind yesterday, with energy lasting until about 2pm. Feeling bloated the last two days after lunch (had increased brown rice to 1 cup). Will drop brown rice to 1/2cup and see if blaoted feeling goes away. Since I am drinking gatorade during workout, moved post-wo shake to 5-10min following workout.

4amWorkouts · 09-30-2005, 03:12 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Shoulders. Shoulders are a kick in the nutz. Slept good again last night. Sweating was by the bucket. After a warm-up set, I hit the clean & presses for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with rev. grip b.o.rows (added 10lbs), lateral raises and front raises (weight same as last), ending with shrugs (10 more pounds) and a 20 rep seated military press (added 10 more pounds). Ended with 20min on the treadmill, abs, and calve raises.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo.

RESULTS: Energy was good this morning. It is interesting how you can pop the caps and in about 30-35min feel like you have been up for hours. Intensity was incredible. Focus was very good. Sweat was ridiculus. No noticable pump in the shoulders, but serious leg pumps on the treadmill (more than on leg day).

Energy for the ride in this morning consistant. Second wind yesterday, with energy lasting again until about 2pm. Dropping brown rice in half helped with the bloat. I was laid off this morning, and so breakfast was a little late and I feel like a train wreck. Good news is I should be able to post more. Anyone with supps that need to be tested - I am your man...

pu12en12g · 10-02-2005, 03:18 PM

Quote:

Originally Posted by 4amWorkouts

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Shoulders. Shoulders are a kick in the nutz. Slept good again last night. Sweating was by the bucket. After a warm-up set, I hit the clean & presses for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with rev. grip b.o.rows (added 10lbs), lateral raises and front raises (weight same as last), ending with shrugs (10 more pounds) and a 20 rep seated military press (added 10 more pounds). Ended with 20min on the treadmill, abs, and calve raises.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo.

RESULTS: Energy was good this morning. It is interesting how you can pop the caps and in about 30-35min feel like you have been up for hours. Intensity was incredible. Focus was very good. Sweat was ridiculus. No noticable pump in the shoulders, but serious leg pumps on the treadmill (more than on leg day).

Energy for the ride in this morning consistant. Second wind yesterday, with energy lasting again until about 2pm. Dropping brown rice in half helped with the bloat. I was laid off this morning, and so breakfast was a little late and I feel like a train wreck. Good news is I should be able to post more. Anyone with supps that need to be tested - I am your man...

Awesome detail...much appreciated..

**skelooth** · 10-02-2005, 03:24 PM

Quote:

Originally Posted by pu12en12g

Awesome detail...much appreciated..

unlike that no good skelooth character :bigthumbu

4amWorkouts · 10-02-2005, 05:59 PM

PREWORKOUT: Weekends are off days. Started Saturday and Sunday mornings with 7 caps of GB and 32oz. of water.

WORKOUT: Weekends are off days

POST WORKOUT: Weekends are off days.

RESULTS: Energy has been okay this weekend. Trying hard to eat clean and consistant. Did have a double scotch Saturday night (missing pre-bed shake and yogurt) and 2 Mic Ultras (again missing pre-bed routine). Notice Saturday that I seemed to have lost any visable success from the week (almost jelly body-ish), though Sunday I looked better. Also, took GB on Sunday and then went back to bed. Woke up very dehydrated. Have staid hydrated the rest of the day.

4amWorkouts · 10-03-2005, 02:44 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Chest. Slept good last night, getting 7.5hrs. Energy was good this morning. Intensity was good and focus is getting better. Sweating was good. After a warm-up set, I hit incline bb bench for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with incline bench\flyes superset (added 10lbs), and decline\flyes superset (added 10lbs) and a 20 rep flat bnch (drop set). Ended with 20min on the treadmill, abs, and calve raises.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour.

RESULTS: It has felt like an eternity since I last lifted. Energy and intensity were both very good and focus is getting better. Went to the well once too often and reps lagged because of the weight increases. Will stick to 5lb increaments from now on. Good pump in chest, shoulders and tris until I hit the treadmill, then legs just swelled. Wonder if it is the high repetitions?

Should be able to play with the diet a little since I will be home for a little while. Pull or Tank, I am not really lossing any belly fat. Is it too early for this or can you see something in my diet\routine that I can tweak...

4amWorkouts · 10-03-2005, 02:44 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Chest. Slept good last night, getting 7.5hrs. Energy was good this morning. Intensity was good and focus is getting better. Sweating was good. After a warm-up set, I hit incline bb bench for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with incline bench\flyes superset (added 10lbs), and decline\flyes superset (added 10lbs) and a 20 rep flat bnch (drop set). Ended with 20min on the treadmill, abs, and calve raises.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour.

RESULTS: It has felt like an eternity since I last lifted. Energy and intensity were both very good and focus is getting better. Went to the well once too often and reps lagged because of the weight increases. Will stick to 5lb increaments from now on. Good pump in chest, shoulders and tris until I hit the treadmill, then legs just swelled. Wonder if it is the high repetitions?

Should be able to play with the diet a little since I will be home for a little while. Pull or Tank, I am not really lossing any belly fat. Is it too early for this or can you see something in my diet\routine that I can tweak...

pu12en12g · 10-03-2005, 11:16 PM

Quote:

Originally Posted by 4amWorkouts

Pull or Tank, I am not really lossing any belly fat. Is it too early for this or can you see something in my diet\routine that I can tweak...

Sounds like you are gaining muscle resulting in a overall measured bodyfat % decrease, but not actually losing bodyfat optimally.

http://forum.bodybuilding.com/showpo...77&postcount=4

This is just fine, depending on your goals.

4amWorkouts · 10-04-2005, 02:53 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Back. Slept very light, getting up a couple of times and waking up before the alarm. Mornings like this will really test this CL stack. Some initial light headedness, but that went away quickly. After a warm-up set, I hit the deadlifts for 3X6 (added 10lbs). Muscle energy and intensity was once again great even though I felt exhausted. Followed with rack chins (more like assisted chins), bent over rows, pulldowns to back, t-bar rows and pullovers (adding 10lbs to all except rack chins). Hit mosted of these for either 8 or 10 reps times 3. Did 20min of cardio, skipped abs but did calves due to being tired. Some residual lactic acid in outer chest area from widening grip on bench. Noticing pump in chest, shoulders, arms and upper back as well as in legs from treadmill. Pump lasts about an hour, and energy lasting about 3 hours.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour.

RESULTS: Lifts felt good and I feel like I have really pushed myself, but today I just felt rather run down. Noticing vascularity increasing slightly.

4amWorkouts · 10-05-2005, 02:39 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of Gatorade (hoping to increase energy and pump). Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Arms. Slept better last night. Depression kicked in yesterday, and so I took a nap in the afternoon and had pizza for dinner (re-feed?). Energy was great from the start - may be from nap, carbs or gatorade w CL stack. No light-headedness. After a warm-up set, I hit the bbcurls for 3X10 (added 5lbs). Muscle energy and intensity was great. Followed with Arnold curls, hammer curls and iso curls. (adding 2lbs to all). For triceps, it was skull crushers (added 5lbs), straight bar pressdowns, reverse grip extensions and rope extensions (again adding 5lbs to each). Skipped cardio and calves and tried to do abs but got a little reflux. No noticable lactic acid.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour.

RESULTS: Noticing pump in arms and forearms. Noticable vascularity in forearms in first set of bbcurls, but it went away by second set. Pumps in bis\tris lasted about an hour.

4amWorkouts · 10-06-2005, 02:31 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of Gatorade (hoping to increase energy and pump). Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Legs. Slept good last night and took another nap yesterday afternoon. The 32oz Gatorade is making me nauseas, and producing probably the worst workout I have had in months. After a couple of warm-up sets, I tried the 20 rep squat. I tried adding 10lbs, but ended up dropping it down to 15 reps - I could not find the grove. My legs and mind just did not want to sqaut this morning. Leg curls went much better (added 10lbs), then extension and sldls (added 10lbs to each) with minimal breaks between sets. Ended with 15 medium intensity minutes on the treadmill. No calves or abs.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 32oz of water, spread over an hour.

RESULTS: Muscle energy was good, but nausea killed my focus. I did get a great pump in my legs, and my whole body feels "bigger", not merely temporarily pumped. Will cut Gatorade with caps in half tomorrow to see if the sweetness will be easier to handle.

4amWorkouts · 10-07-2005, 04:36 PM

PREWORKOUT: Started the morning off with 14 caps and 32oz of water (hoping to kill the nausea). Followed 30min later with SWPI shake in 8oz water.

WORKOUT: Shoulders. Was not mentally ready for c&p. Got about an hour less of sleep as my little one woke up early. By the time I got him down, I was running about 30min late. Energy was good this morning. Sweating was good. Focus was off. After a warm-up set, I hit the clean & presses for 3X6 (dropped 5lbs). Cardio was okay, and muscle energy was still good. Followed with rev. grip b.o.rows (added 10lbs), lateral raises and front raises (weight same as last), ending with shrugs (10 more pounds) and a 20 rep seated military press (added 5 more pounds). Ended with 12min of pseudo-HIT on the treadmill, but no abs and calve raises.

POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour.

RESULTS: Muscle energy was good, and drinking water with caps helped. I did not get much of a pump this morning, but muscles do feel good. Noticing more subcu. vascularity in upper arms and chest area. Water with caps did stop the nausea caused from the sweetness of the Gatorade.

09-26-2005, 05:45 PM	#1
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	4amWorkouts Controlled Lab Stack Thanks to the folks at Controlled Labs for giving me the opportunity to test this stack for them. I will be testing the following stack: White Blood http://www.bodybuilding.com/store/clabs/white.html Ingredients: eNO + Anti-Oxide Complex: 2000mg Arginine Ethyl Ester Di-HCL, Ornithine Ethyl Ester Di-HCL, L-Taurine (Free Form), K-R-ALA, Coenzyme Q10 (CoQ10), Lutein, Folic Acid, Selenium, Zeaxanthin, Cryptoxanthin, Alpha-Carotene) Dosage:I will be taking 4 caps 45min pre-wo. Green Bulge[/url] http://www.bodybuilding.com/store/clabs/green.html[/url] Ingredients: HyperCre Complex: 3450mg Magnesium creatine chelate, creatine ethyl ester hcl, betaine anhydrous, taurine ethyl ester di-HCI, arginine ethyl ester di-hci, glycocyamine, k-rala, 4-hydroxyisoleucine (20%) Dosage: I will be taking 7 caps 45min pre-wo. Blue Rhino[/url] http://www.bodybuilding.com/store/clabs/blue.html Ingredients: Rhino Test Complex: 1100mg Tribulus Terrestris (Extracted for 80% Steroidal Saponins and 30% Protodioscin), Avena Sativa (Extracted for 15% Avenacosides A & B), Eurycoma Longifolia (Longjack Extracted for 28% Bioactive Glyco Peptides, 40% Glyco Saponins and 30% polysaccharides) Blue Stim Complex: 255mg Natural Caffeine, Pausinytalia Yohimbe Bark Extract (6.5 mg Yohimbine) Dosage: I will be taking 3 caps 45min pre-wo. About me Age: 40 Sex: M Height: 6'4" Weight: 265 Bodytype: Ecto-ish Short Term Goal: Lose the belly fat Long Term Goal: Get to 280-290lbs of lean, hard muscle mass. Training experience:Started at age 21 at 145lbs. BBuilt\powerlifted to 220lbs. Took a couple years off due to injury and getting married. Ballooned to 280lbs., dropped the weight to 265lbs and currently trying to lose the belly fat and maintain\increase lean muscle mass. Current Training Schedule / Protocol: I am trying to walk the line between increasing strength and increasing size, with more emphasis on size. 20 min of cardio will be done at the end of MTuThF sessions, with each session going no more than 60 min. I am at the beginning of Week 3. This will be a 5 day on 2 day off split, using the following exercises (reps and sets are consistant from week to week. Less than 60sec break between sets): MY ROUTINE WEEK 1 Monday FLAT BENCH 3x6 INCLINE BENCH 3X10 DB FLYS (Superset) DECLINE BENCH 3x10 DB FLYS (Superset) 20 REP BENCH 1 Set CALVE RAISES AB CRUNCHES Tuesday DEADLIFTS 3X6 RACK CHINS 3X10 T-BAR ROWS 3X10 PULLDOWNS - FRONT 3X10 BENT-OVER ROWS 3X10 PULLOVERS 3X10 CALVE RAISES AB CRUNCHES Wednesday BBELL CURLS 3X10 SEATED CURLS 3X10 HAMMER CURLS 3X10 ISOLATION CURLS 3X10 SEATED SCULL CRUSHERS 3X10 STRAIGHT BAR EXTENSIONS 3X10 UNDERHAND EXTENSIONS 3X10 ROPE EXTENSIONS 3X10 CALVE RAISES AB CRUNCHES Thursday SQUATS 20 rep after 3 warmup CURLS 4X10 EXTENSIONS 4X10 STIFF LEG DEADS 4X10 FOREARM FRONT CURLS 20 rep FOREARM RVRSE CURLS 20 Rep CALVE RAISES AB CRUNCHES Friday CLEAN & PRESS 3X6 REAR RAISES 3X10 SIDE RAISES 3X10 FRONT RAISES 3X10 SHRUGS 3X10 CALVE RAISES AB CRUNCHES WEEK 2 Monday INCLINE BENCH DECLINE BENCH DB FLYS FLAT BENCH DB FLYS 20 REP INCLINE BENCH CALVE RAISES AB CRUNCHES Tuesday DEADLIFTS RACK CHINS BENT-OVER ROWS PULLDOWNS - BACK T-BAR ROWS PULLOVERS CALVE RAISES AB CRUNCHES Wednesday SEATED SCULL CRUSHERS STRAIGHT BAR EXTENSIONS UNDERHAND EXTENSIONS ROPE EXTENSIONS BBELL CURLS SEATED CURLS HAMMER CURLS ISOLATION CURLS CALVE RAISES AB CRUNCHES Thursday SQUATS CURLS EXTENSIONS STIFF LEG DEADS FOREARM FRONT CURLS FOREARM RVRSE CURLS CALVE RAISES AB CRUNCHES Friday MILITARY PRESS REAR RAISES SIDE RAISES FRONT RAISES SHRUGS CALVE RAISES AB CRUNCHES WEEK 3 Monday DECLINE BENCH FLAT BENCH DB FLYS INCLINE BENCH DB FLYS 20 REP DECLINE BENCH CALVE RAISES AB CRUNCHES Tuesday DEADLIFTS RACK CHINS T-BAR ROWS PULLDOWNS - CLOSE GRIP BENT-OVER ROWS PULLOVERS CALVE RAISES AB CRUNCHES Wednesday BBELL CURLS SEATED CURLS HAMMER CURLS ISOLATION CURLS SEATED SCULL CRUSHERS STRAIGHT BAR EXTENSIONS UNDERHAND EXTENSIONS ROPE EXTENSIONS CALVE RAISES AB CRUNCHES Thursday SQUATS CURLS EXTENSIONS STIFF LEG DEADS FOREARM FRONT CURLS FOREARM RVRSE CURLS CALVE RAISES AB CRUNCHES Friday CLEAN & PRESS REAR RAISES SIDE RAISES FRONT RAISES SHRUGS CALVE RAISES AB CRUNCHES Current supplements: Controlled Labs Stack Primaforce Substance WPI Higher Power 100%Whey HP Chromium Picolanate HP Green Tea Extract NOW Gloucost\Chondroit\MSM GNC 1000mg Vitamin C Centrum Multi. Current Diet: Controlled Labs stack with 32oz water 45min pre-wo Substance WPI 15min pre and 30-45min post workout with 8oz water 32oz Gatorade during wo Breakfast: Nonfat yogurt, 2 slices whole wheat bread, three hard boiled eggs, 6oz pineapple juice. 1 cap chromium pic., multi and vit. c, 1 cap NOW. Snack: Chicken breast\thigh or tuna, oatmeal w\ blueberries and fruit or carrots. 1 cap NOW. Lunch: Chicken, tuna, beef or pork with mixed vegetables and Smart Balance, brown rice. 1 cap green tea and 1 cap NOW. Snack: Chicken breast\thigh or tuna, oatmeal w\ blueberries and fruit or carrots Snack: HP 100% Whey with 8oz water, peanuts and two string cheese Dinner: Meat and vegetables for dinner Bedtime: Nonfat yogurt and 100% Whey shake with 8oz 2% milk. 3 gallons of water through out the day. __________________ Now that's some high quality H2O...

09-26-2005, 05:47 PM	#2
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Monday September 26th PREWORKOUT: Started the morning off with 14 caps and 320z of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Chest. Slept like a baby over the weekend - woke up every 2 hours cranky. Energy was gradual, with no jitters or "speed" feeling. Slight light-headedness, but nothing major. After a warm-up set, I hit the decline press for 3X6. Muscle energy and intensity was great. Followed with flat bench\flyes superset 3X10, incline bench\flyes superset 3X10 and ending with a 20 rep decline press. Ended with 20min on the treadmill, abs, and calve raises. Shoulders seem to be a slight sticking point as I have moved my grip slightly wider. The supersets are really blasting my chest in a good way. Drank 320z of Gatorade during my workout. POST WORKOUT: 1 serving SWPI in 80oz water 30-45min post wo. RESULTS: Energy level was great from the start. Intensity was incredible. Focus was good even with the lousy sleep over the weekend. Energy has maintained almost 5.5hrs later. I am very thirsty and very hungry. At about 9am, it felt like I recieved a second wind (almost a caffiene rush), and the energy level went nuts for about 2hrs. Also, I have been pissing more often than usual, to the point of almost twice as much as I am drinking... Hopefully lunch will calm things down... __________________ Now that's some high quality H2O...

09-26-2005, 06:07 PM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	isn't it fun taking 14 pills first thing in the morning? My morning supplements come out to a total of 16 pills lol... __________________ http://loseover100lbs.com/misc-f7.html

09-27-2005, 12:47 PM	#5
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Tuesday September 27th PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Back. Last night my son slept like a newborn, and so I may have gotten 4hrs of sleep. Mornings like this will really test this CL stack. Energy was once again gradual. No light-headedness. After a warm-up set, I hit the deadlifts for 3X6 (added 20lbs). Muscle energy and intensity was great even though I felt exhausted. Followed with rack chins, bent over rows, pulldowns to back, t-bar rows and pullovers (adding 10lbs to all except rack chins). Skipped cardio, abs and calves do to time. Some residual lactic acid in outer chest area, and am noticing some buildup in upper back (2hrs later). Noticing pump inchest, shoulders and arms. POST WORKOUT: 1 serving SWPI in 8oz water 30-45min post wo. RESULTS: Energy level was great from the start. Intensity was incredible. Focus was okay even with the lack of sleep last night. Sweat was in buckets. Hopefully the second wind will kick in today, as I am very tired. I have noticed that urination has about doubled, and I am always thirsty, even when drinking 3gal a day. May need to up my calories, but will give it a couple more days to see. __________________ Now that's some high quality H2O...

09-28-2005, 12:42 PM	#6
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Wednesday September 28th PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Arms. Slept better last night (although Nip\Tuck cost me an hour). Energy was once again gradual but effective. Some light-headedness, but may have been from humidity or sinuses. After a warm-up set, I hit the bb curls for 3X10 (added 10lbs). Muscle energy and intensity was great even though I still felt tired. Followed with seated curls, hammer curls and iso curls. (adding 2lbs to all except iso). For triceps, it was skull crushers (added 10lbs), straight bar pressdowns, reverse grip extensions and rope extensions (adding 5lbs to each). Skipped cardio, abs and calves do to time and appearant lose in leg mass. Some stiffness in upper back which went away with stretching. POST WORKOUT: 1 serving SWPI in 8oz water 30-45min post wo. RESULTS: Energy level was great from the start, increasing gradually. Intensity was incredible. Focus was still just okay. Sweat was great for an arm day. No second wind yesterday, and energy which had lasted until about 2pm the past two days, died off at about 6:30 this morning. Noticing a tight, 'hard' feeling in arms and veins, while not popping through the skin, do appeare to be getting bigger. About 9am yesterday morning, I started to feel bloated and appetite took a hit. I may have been forcing too much water, I don't know. Diet and water took a hit yesterday afternoon as I sat in the doctor's office for 3hrs (creating a 5hr fast). __________________ Now that's some high quality H2O...

09-29-2005, 01:01 PM	#7
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Thursday September 29th PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Legs. Slept better again last night. Had some bad brisket for lunch yesterday, and could not eat dinner last night (did have shake and yogurt before bed). A cold front blew in overnight and my knees were very stiff this morning. I have really been trying to push my lifts to the limit in order to really test this stack, and things have responded very well - until this morning. After a couple of warm-up sets, I hit the 20 rep squat. I tried adding 20lbs, but ended up dropping it down 10lbs. My legs and mind just did not want to sqaut this morning. Leg curls went much better (added 10lbs), then extension and sldls (added 10lbs to each) with minimal breaks between sets. Ended with 20 medium intensity minutes on the treadmill, and calve raises. Sorry Skel, but I am still sweating buckets... POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. RESULTS: Energy level was great from the start, increasing gradually. Intensity was incredible, almost to the point of puking. Focus was still just okay considering how marginal sqauts went. Sweat was ridiculus. Tight, 'hard' feeling in arms and upper back and calves, but not in legs, though legs do seem fuller. Veins do appeare to be getting bigger. Energy for the ride in this morning was up and down. Slight second wind yesterday, with energy lasting until about 2pm. Feeling bloated the last two days after lunch (had increased brown rice to 1 cup). Will drop brown rice to 1/2cup and see if blaoted feeling goes away. Since I am drinking gatorade during workout, moved post-wo shake to 5-10min following workout. __________________ Now that's some high quality H2O...

09-30-2005, 03:12 PM	#8
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Friday September 30th PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Shoulders. Shoulders are a kick in the nutz. Slept good again last night. Sweating was by the bucket. After a warm-up set, I hit the clean & presses for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with rev. grip b.o.rows (added 10lbs), lateral raises and front raises (weight same as last), ending with shrugs (10 more pounds) and a 20 rep seated military press (added 10 more pounds). Ended with 20min on the treadmill, abs, and calve raises. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. RESULTS: Energy was good this morning. It is interesting how you can pop the caps and in about 30-35min feel like you have been up for hours. Intensity was incredible. Focus was very good. Sweat was ridiculus. No noticable pump in the shoulders, but serious leg pumps on the treadmill (more than on leg day). Energy for the ride in this morning consistant. Second wind yesterday, with energy lasting again until about 2pm. Dropping brown rice in half helped with the bloat. I was laid off this morning, and so breakfast was a little late and I feel like a train wreck. Good news is I should be able to post more. Anyone with supps that need to be tested - I am your man... __________________ Now that's some high quality H2O...

10-02-2005, 05:59 PM	#11
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	October 2nd weekend PREWORKOUT: Weekends are off days. Started Saturday and Sunday mornings with 7 caps of GB and 32oz. of water. WORKOUT: Weekends are off days POST WORKOUT: Weekends are off days. RESULTS: Energy has been okay this weekend. Trying hard to eat clean and consistant. Did have a double scotch Saturday night (missing pre-bed shake and yogurt) and 2 Mic Ultras (again missing pre-bed routine). Notice Saturday that I seemed to have lost any visable success from the week (almost jelly body-ish), though Sunday I looked better. Also, took GB on Sunday and then went back to bed. Woke up very dehydrated. Have staid hydrated the rest of the day. __________________ Now that's some high quality H2O...

10-03-2005, 02:44 PM	#12
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Monday October 3rd PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Chest. Slept good last night, getting 7.5hrs. Energy was good this morning. Intensity was good and focus is getting better. Sweating was good. After a warm-up set, I hit incline bb bench for 3X6 (added 10lbs). Cardio was good, and muscle energy was still great. Followed with incline bench\flyes superset (added 10lbs), and decline\flyes superset (added 10lbs) and a 20 rep flat bnch (drop set). Ended with 20min on the treadmill, abs, and calve raises. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour. RESULTS: It has felt like an eternity since I last lifted. Energy and intensity were both very good and focus is getting better. Went to the well once too often and reps lagged because of the weight increases. Will stick to 5lb increaments from now on. Good pump in chest, shoulders and tris until I hit the treadmill, then legs just swelled. Wonder if it is the high repetitions? Should be able to play with the diet a little since I will be home for a little while. Pull or Tank, I am not really lossing any belly fat. Is it too early for this or can you see something in my diet\routine that I can tweak... __________________ Now that's some high quality H2O...

10-04-2005, 02:53 PM	#15
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Tuesday October 4th PREWORKOUT: Started the morning off with 14 caps and 32oz of water. Followed 30min later with SWPI shake in 8oz water. WORKOUT: Back. Slept very light, getting up a couple of times and waking up before the alarm. Mornings like this will really test this CL stack. Some initial light headedness, but that went away quickly. After a warm-up set, I hit the deadlifts for 3X6 (added 10lbs). Muscle energy and intensity was once again great even though I felt exhausted. Followed with rack chins (more like assisted chins), bent over rows, pulldowns to back, t-bar rows and pullovers (adding 10lbs to all except rack chins). Hit mosted of these for either 8 or 10 reps times 3. Did 20min of cardio, skipped abs but did calves due to being tired. Some residual lactic acid in outer chest area from widening grip on bench. Noticing pump in chest, shoulders, arms and upper back as well as in legs from treadmill. Pump lasts about an hour, and energy lasting about 3 hours. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour. RESULTS: Lifts felt good and I feel like I have really pushed myself, but today I just felt rather run down. Noticing vascularity increasing slightly. __________________ Now that's some high quality H2O...

10-05-2005, 02:39 PM	#16
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Tuesday October 4th PREWORKOUT: Started the morning off with 14 caps and 32oz of Gatorade (hoping to increase energy and pump). Followed 30min later with SWPI shake in 8oz water. WORKOUT: Arms. Slept better last night. Depression kicked in yesterday, and so I took a nap in the afternoon and had pizza for dinner (re-feed?). Energy was great from the start - may be from nap, carbs or gatorade w CL stack. No light-headedness. After a warm-up set, I hit the bbcurls for 3X10 (added 5lbs). Muscle energy and intensity was great. Followed with Arnold curls, hammer curls and iso curls. (adding 2lbs to all). For triceps, it was skull crushers (added 5lbs), straight bar pressdowns, reverse grip extensions and rope extensions (again adding 5lbs to each). Skipped cardio and calves and tried to do abs but got a little reflux. No noticable lactic acid. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour. RESULTS: Noticing pump in arms and forearms. Noticable vascularity in forearms in first set of bbcurls, but it went away by second set. Pumps in bis\tris lasted about an hour. __________________ Now that's some high quality H2O...

10-06-2005, 02:31 PM	#17
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Thursday October 6th PREWORKOUT: Started the morning off with 14 caps and 32oz of Gatorade (hoping to increase energy and pump). Followed 30min later with SWPI shake in 8oz water. WORKOUT: Legs. Slept good last night and took another nap yesterday afternoon. The 32oz Gatorade is making me nauseas, and producing probably the worst workout I have had in months. After a couple of warm-up sets, I tried the 20 rep squat. I tried adding 10lbs, but ended up dropping it down to 15 reps - I could not find the grove. My legs and mind just did not want to sqaut this morning. Leg curls went much better (added 10lbs), then extension and sldls (added 10lbs to each) with minimal breaks between sets. Ended with 15 medium intensity minutes on the treadmill. No calves or abs. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 32oz of water, spread over an hour. RESULTS: Muscle energy was good, but nausea killed my focus. I did get a great pump in my legs, and my whole body feels "bigger", not merely temporarily pumped. Will cut Gatorade with caps in half tomorrow to see if the sweetness will be easier to handle. __________________ Now that's some high quality H2O...

10-07-2005, 04:36 PM	#18
4amWorkouts Pro Stature Join Date: Apr 2005 Location: Wylie, Texas Posts: 110 Recipes: 0 Rep Power: 5	Friday October 7th PREWORKOUT: Started the morning off with 14 caps and 32oz of water (hoping to kill the nausea). Followed 30min later with SWPI shake in 8oz water. WORKOUT: Shoulders. Was not mentally ready for c&p. Got about an hour less of sleep as my little one woke up early. By the time I got him down, I was running about 30min late. Energy was good this morning. Sweating was good. Focus was off. After a warm-up set, I hit the clean & presses for 3X6 (dropped 5lbs). Cardio was okay, and muscle energy was still good. Followed with rev. grip b.o.rows (added 10lbs), lateral raises and front raises (weight same as last), ending with shrugs (10 more pounds) and a 20 rep seated military press (added 5 more pounds). Ended with 12min of pseudo-HIT on the treadmill, but no abs and calve raises. POST WORKOUT: 1 serving SWPI in 8oz water 5min post wo. Followed with 64oz of water, spread over an hour. RESULTS: Muscle energy was good, and drinking water with caps helped. I did not get much of a pump this morning, but muscles do feel good. Noticing more subcu. vascularity in upper arms and chest area. Water with caps did stop the nausea caused from the sweetness of the Gatorade. __________________ Now that's some high quality H2O...