Pt's progress log..... f**k genetics !!!

pu12en12g · 07-20-2006, 06:54 PM

Intro / About me:

First of all, for those that don't know me, here is the long version (my ongoing journal / The WAR against genetics):
http://forum.bodybuilding.com/showthread.php?t=656557

Please read that first if you have a question about where I'm coming from or what I've been through. Lots of guys do online logs to impress others with E-stats.. you will find none of that here.

The Short version.. where I'm currently at:

It's no secret that I've doubled my bodyweight (130lbs to 260lbs) since the age of 19. In doing so, I have obviously and intentionally put on more bodyfat than I would like:

Timeline:
http://technologyorgasm.com/upload/130-248.jpg

Like many of you, I tell myself that the additional bodyfat is just a "means to an end" and my long term goal is around 240lb+ @ around 6 to 8% while (long term) gaining strength (would like to total 1500) and increasing endurance / stamina and obviously "feel great".. because let's face it some of us aren't teenagers anymore.

So I started a recomp diet / routine about a month ago and you can read details here:

http://forum.bodybuilding.com/showthread.php?t=816707

pu12en12g · 07-20-2006, 06:55 PM

Recomp progress so far...

Week 1 Measurements:

Weight: 255 -5
Neck: 16
Chest: 45.75 +.25
Bi unflexed: 17.5
Bi flexed: 18 +.25
Forearms: 13.5
Waist: 35 -.5
Quads: 26.5
Calves: 17.75 +.25

Endurance, stamina, and recovery have improved. Pain in my neck is still holding me back at times, mainly because it's involved with the BIG 3.

Week 2 Measurements:

Weight: 253 -2
Neck: 16
Chest: 45.75
Bi unflexed: 17.5
Bi flexed: 18
Forearms: 13.5
Waist: 35
Quads: 26.75 +.25
Calves: 17.75

Week 3 Measurements:

Weight: 250 -3
Neck: 16
Chest: 45.50 - .25
Bi unflexed: 17.5
Bi flexed: 17.75 - .25
Forearms: 13.5
Waist: 35
Quads: 26.5 - .25
Calves: 17.5 - .25

Week 4 Measurements:

Weight: 248 -2
Neck: 16
Chest: 45.75 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75 + .25
Waist: 35
Quads: 26.5
Calves: 17.75 + .25

Averaging 4000cals now, and it's strictly cruise control / under control at this point... I know exactly what to expect, and I'm listening to my body. I DEFINATELY miss my extreme stretching protocol, and I definately can't push myself as far without carbs.

Mood swings were to be expected,... stress is off the charts for personal / family reasons, but I'm very, VERY focused at all times... aggressive / hyper even.... other than that, nothing surprising / exciting to report. I have to time my supplements (especially the WRAATH / Red ACID) just right in order to have a "amped" workout. Of course I knew exactly what to expect from the Red ACID, but the nootropic effects are obviously enhanced by the WRAATH... so that's a bonus.

Most days I feel pretty deflated for the majority of the day. Post-workout I have plenty of sustained energy, and I'm sleeping just "decent".

**Jayhawkk** · 07-20-2006, 07:00 PM

I'll be following along and i'm sure there's plenty of people out there that wish they had your 'genetics' You look good man, don't knock yourself.

pu12en12g · 07-21-2006, 07:38 AM

Monday - 7/17/2006
OFF + Cardio

Thoughts:
Cardio went very well... mood swings continue. Nothing worth noting really, or it definately would be noted.

Negatives:
Stressed out... that's life

Positives:

Gym:

Off

Cardio:

Jumprope:

AM
Time: 20:00
Calories Burned: ~480

PM
Time: 20:00
Calories Burned: ~480

Fat: 234
Carbs: 14
Protein: 414

Total 3781

pu12en12g · 07-21-2006, 08:28 AM

Tuesday - 7/18/2006
Lower

Thoughts:
Decent day.. recovery certainly isn't holding me back by any means.

Negatives:
Neck pain

Positives:
Only losing about 10% to 15% strength overall.. I can live with that

Gym:

Leg Ext warmup

DB Lunges:
60 x 8
70 x 8
80 x 8
80 x 8

Squats:
135 x 12.. warmup
225 x 8..
335 x 8..
335 x 8..
355 x 6..

Knee's were not feeling 100%

Deadlifts:
225 x 12 warmup
315 x 8..
315 x 8..
335 x 8..
355 x 6..

Nausea.. I can live with these numbers at this point. Looking VERY vascular at this point.

Front Squats:
185 x 8..
185 x 8..
205 x 6..
205 x 6..

Shakey.. but amped at this point..

Seated Calves:
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

Extra set

Angle Seated Calves:
360 x 8
360 x 8
360 x 8
360 x 8
360 x 8

Extra set

Leg Ext:
4 x 8

Leg Curls:
4 x 8

Abs:
4 x 8

Cardio:
None !!!

Fat: ?
Carbs: ?
Protein: 450

Total 3500

pu12en12g · 07-21-2006, 08:29 AM

Wednesday - 7/19/2006
Upper + Cardio

Thoughts:
Feeling deflated in the morning, but once I get some food in me I'm feeling great

Negatives:

Positives:
Seeing some more veins, but still a long way to go

Gym:

Incline Fly:
30 x 12..warmup
40 x 8
40 x 8
40 x 8
50 x 8

Great stretch.. shoulder feeling great for no reason

DB Bench:
80 x 12
90 x 8
100 x 8
100 x 8
100 x 8

Shakey.. but pumped as hell

Lat pulldowns / DB curls (SS):
4 x 8 Lat pulldowns
4 x 6 DB curls (65's)

LOVING this superset, but I was struggling with the 65's

BB Shrugs:
225 x 12..warmup
315 x 8
315 x 8
385 x 8
385 x 8

Feeling awesome.. no neck pain at this point for no reason... wish I knew

Hammer Curls:
4 x 8 (55's)

Arm's were "hammered" :p at this point.. ego was out the door for sure

DB Shoulder Press:
60 x 12
70 x 8
80 x 8
80 x 6
70 x 8

Shakey and a bit dizzy at this point... strength was down.. but I can live with it

CG Bench:
135 x 15
185 x 8
205 x 8
205 x 8
205 x 8

No spotter... I can live with this.. feeling dizzy but otherwise ok

Cardio:

AM
Jumprope:
Time: 20:00
Calories Burned: ~480

PM

Sprinting:
Alternating between 1 block ( ~200m ?) of sprinting and 1 block of walking x 10

Fat: ?
Carbs: ?
Protein: ~500

Total 3900

pu12en12g · 07-21-2006, 08:31 AM

Thursday - 7/20/2006
OFF + Cardio

Recovery has been awesome, but stress-wise this was a much needed OFF day. Nutrition is on TOTAL cruise control and the ONLY groceries I have on hand is EXACTLY what I need and nothing more... VERY, VERY boring when people come over. I'm getting smiles and questions almost EVERY time I buy eggs... especially if I'm wearing a bodybuilding.com T-Shirt.

Cardio was rollerblading and it was just f***ing awesome

Planning a BBQ for a carb-up weekend... WOOT !!!

Fat: ?
Carbs: What carbs ?
Protein: 450

Total 3500

**Jayhawkk** · 07-21-2006, 05:30 PM

Nice log man. The detail is a nice touch a lot of people leave out on things like off days.

pu12en12g · 07-22-2006, 10:09 AM

"Feel the WRAATH"

Friday - 7/21/2006
Upper

Thoughts:

Arms mainly.. no cardio... hectic day.. had to get as much sleep as I could and then drag myself to the gym before working another 12 hour shift, but had a great workout.

I can't say that I'm thrilled with my progress so far, BUT I'm strictly on cruise control (meaning that it isn't a struggle to hit my desired macros) and stress is pretty high. Cardio has been a breeze, and that's a huge plus. Active recovery has been awesome... and I see nothing but good things ahead... all systems go.

Negatives:
Biceps are pissing me off... overall very deflated in the morning.. taking a closer look at pre-bed nutrition.

Positives:
Tri's are looking decent... saving alot of $$ on groceries

Gym:

Pec Deck:
4 x 12

Much needed warmup... must be getting old !!!

Reverse Pec Deck (Rear Delts):
4 x 12

Feeling the WRAATH kick in at this point... getting AMPED... feeling good.

DB Bench:
80 x 12
90 x 8
100 x 8
120 x 6 shakey
120 x 6 shakey

I can definately live with this... because remember this is with around 30 seconds between sets.

Tri Pullovers:
4 x 8

DB Rows:
4 x 8

Lat pulldowns / DB curls (SS):
4 x 8 Lat pulldowns
4 x 8 DB curls (55's)

BB Curls:
115 x 6
115 x 6
115 x 6
115 x 6

Neck pain

Military Press:
135 x 15
185 x 8
205 x 8
205 x 8
205 x 8

Lighter / shaking... dizzy

Fat: 221
Carbs: 14
Protein: 367

Total 3464

pu12en12g · 07-23-2006, 07:56 AM

"Carbup Boiiiiii"
Saturday - 7/22/2006
Lower / Core

Thoughts:

Well first of all, SesaGLOW is simply kick ass and sesamin is a very underrated supplement (along with yohimbine, cayenne and several others). People have been historically expecting way too much from it due to the crazy price, but things have certainly changed haven't they

As expected, my first reaction to SesaGLOW (like other sesamin products) is the skin effects. Combined with my HIGH fishoil intake, SesaGLOW makes my skin feel baby-soft to the point that it still suprises me every time... it's as if I just lotioned or moisturized my whole body or something (I didn't you pervs).

What else... my workout was BEFORE my carbup started so I know that's confusing (and not optimal actually) BUT what's even worse is my workout was AFTER a 12 hour shift and I was dead tired.. and dizzy.

Anyways, sipping on the pineapple juice is what pushed my carb intake off the charts.. and I did some active recovery stretching tonight (this morning actually) and holy **** ! Loving it ! I miss bulking !

So it was mostly a shitty day that got much better towards the end and into the next day if that makes sense.... these updates are pretty f***ing lame.... I don't think anyone really cares.....

... so I'll just rant YAY !!!

So the few people that are reading / following should remember that despite whatever amount of knowledge anyone has (a personal trainer for example) they still have to grasp the big picture (holy **** this is a RARE THING FOLKS !!!) and still individualize that knowledge. Applying it to their OWN scenario still takes adjustments that can even change over time... the ultimate irony ? Maybe.

I do find it ironic that there are so many trainers and people in the health / fitness-related industry that are simply out-of-shape.. but I certainly see how it can happen if you put too much focus on other people and lose sight of your own physique / goals.

Suffice it to say that I wish I could apply more of what I have learned from training clients with excellent results... BUT I already know what is holding me back and I'm struggling with it.. it's the ongoing neck pain and hormone levels without a doubt. I should have more bloodwork soon and plenty of good stuff planned.

So sitting here right now with my neck starting to tighten up more and more... experiencing and bitching about a off-the-charts level of pain that I've gotten used to, I see nothing but good things ahead !!

**** genetics !!!

Negatives:
Dizziness before the carbup

Positives:

Good mood after the carbup.. I'm individualizing... getting things dialed in
Holy-jumping-pineapple-juice-volumization-on-a-pogo-stick-batman

Gym:

Leg Ext warmup
Leg Curl warmup

DB Lunges:
60 x 8
80 x 8
80 x 8
90 x 6

Dizzy

Front Squats:
135 x 12
185 x 8
205 x 8
205 x 8
205 x 8

Deadlifts:
225 x 12 warmup
315 x 8
315 x 8
315 x 8
315 x 8

Great stretch, BUT not focused at all... felt fine warming up and then the (not typical) nausea hit me. Numbers are down, but I can live with that all things considered.

Legpress:
Just threw some high rep sets in there because my joints are feeling so good

Seated Calves:
200 x 8
200 x 8
200 x 8
200 x 8

Angle Seated Calves:
360 x 8
360 x 8
360 x 8
360 x 8

Leg Curls:
4 x 8

Abs:
4 x 8

Leg Ext:
4 x 8

Ok, by this time my legs were pumped like crazy despite intensity being down and shitty MMC... good things to come I can feel it.

Cardio:
None !!!

Schedule:

Meal 1: Whey + Hardboiled Eggs
Supps: Fishoil / Spirulina / Multivitamin / SesaGLOW
Meal 2: Whey + Tuna + Fishoil
Meal 3: Chicken Salad
Supps: Fishoil + SesaGLOW
Supps: Purple WRAATH / GlycerGROW / Carnitine / Green MAGnitude
(Workout)
Supps: Green BULGE + Granola bars
Meal 4: Whey + Palatinose
Meal 5: Pizza + Pineapple Juice + Yogurt
Supps: Fishoil + SesaGLOW
Meal 6: Whey + Sandwich + Granola bars
Supps: Fishoil + Carnitine
Meal 7: Whey + Palatinose
Supps: Fishoil + Spirulina + Multivitamin
Meal 8: Whey + Granola bars + Pineapple Juice
Supps: White BLOOD + Blue UP

Fat: 92
Carbs: 733
Protein: 352

Total 5357

pu12en12g · 07-24-2006, 12:29 PM

"Carbs and Delts"
Sunday - 7/23/2006
Upper + Cardio

Thoughts:

Relaxing day... I wasn't 100% by any means, but I hit delts hard and chest relatively light... including bandwork and active recovery. Sweating like crazy during cardio and endurance / stamina still improving.

Negatives:
Tired

Positives:
Recovery

Gym:

Pec Deck:
4 x 8
Reverse Pec Deck (Rear Delts):
4 x 8

(Technically a warmup)

BB Incline:
135 x 15
185 x 8
225 x 8
225 x 8
225 x 8

(Excellent MMC... awesome stretch on all working sets)

DB Bench:
80 x 12
90 x 8
90 x 8
100 x 8
100 x 6

Military press:
135 x 15
185 x 8
225 x 8
225 x 6
225 x 6

Excellent MMC... I can live with this, very little neck pain so that was great

CG Bench:
135 x 12
185 x 8
205 x 8
205 x 8
205 x 8
205 x 8

Feeling great at this point, again I am NOT trying for PR's right now

Dips:
4 x 8

Wide grip pullups:
4 x 8

BB Shrugs:
225 x 12
315 x 8
365 x 8
365 x 8
365 x 6

Cardio x 2:

Morning Cardio:

Jumprope
Time: 20:00
Calories Burned: ~480

Evening Cardio:

Jumprope
Time: 20:00
Calories Burned: ~480

Fat: 85
Carbs: 633
Protein: 362

Total 4877

pu12en12g · 08-04-2006, 08:47 AM

Recomp Update !!

Week 1 Measurements:

Weight: 255 -5
Neck: 16
Chest: 45.75 +.25
Bi unflexed: 17.5
Bi flexed: 18 +.25
Forearms: 13.5
Waist: 35 -.5
Quads: 26.5
Calves: 17.75 +.25

Endurance, stamina, and recovery have improved. Pain in my neck is still holding me back at times, mainly because it's involved with the BIG 3.

Week 2 Measurements:

Weight: 253 -2
Neck: 16
Chest: 45.75
Bi unflexed: 17.5
Bi flexed: 18
Forearms: 13.5
Waist: 35
Quads: 26.75 +.25
Calves: 17.75

Week 3 Measurements:

Weight: 250 -3
Neck: 16
Chest: 45.50 - .25
Bi unflexed: 17.5
Bi flexed: 17.75 - .25
Forearms: 13.5
Waist: 35
Quads: 26.5 - .25
Calves: 17.5 - .25

Week 4 Measurements:

Weight: 248 -2
Neck: 16
Chest: 45.75 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75 + .25
Waist: 35
Quads: 26.5
Calves: 17.75 + .25

Week 5 Measurements:

Weight: 250 +2
Neck: 16
Chest: 46 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75
Waist: 34.5 - .5
Quads: 26.75 + .25
Calves: 17.75

Now this is more like it !!!

My chest (with the exception of my upper chest) really isn't "growing" IMO it's my lats that are slowly but surely / finally growing which is incredible on a recomp diet IMO !!!

After some self-critique, the dizziness will not be tolerated so I'll keep you guys updated on what adjustments I make if any. Otherwise it's all systems go !!

pu12en12g · 08-04-2006, 08:47 AM

Recomp Update

Week 1 Measurements:

Weight: 255 -5
Neck: 16
Chest: 45.75 +.25
Bi unflexed: 17.5
Bi flexed: 18 +.25
Forearms: 13.5
Waist: 35 -.5
Quads: 26.5
Calves: 17.75 +.25

Week 2 Measurements:

Weight: 253 -2
Neck: 16
Chest: 45.75
Bi unflexed: 17.5
Bi flexed: 18
Forearms: 13.5
Waist: 35
Quads: 26.75 +.25
Calves: 17.75

Week 3 Measurements:

Weight: 250 -3
Neck: 16
Chest: 45.50 - .25
Bi unflexed: 17.5
Bi flexed: 17.75 - .25
Forearms: 13.5
Waist: 35
Quads: 26.5 - .25
Calves: 17.5 - .25

Week 4 Measurements:

Weight: 248 -2
Neck: 16
Chest: 45.75 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75 + .25
Waist: 35
Quads: 26.5
Calves: 17.75 + .25

Week 5 Measurements:

Weight: 250 +2
Neck: 16
Chest: 46 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75
Waist: 34.5 - .5
Quads: 26.75 + .25
Calves: 17.75

Week 6 Measurements:

Weight: 250
Neck: 16
Chest: 46.25 + .25
Bi unflexed: 17.5
Bi flexed: 18 + .25
Forearms: 13.75
Waist: 34.5
Quads: 26.75
Calves: 17.75

Nothing too exciting to report.. looking more vascular... water intake wasn't what it should've been so I increased it again... no more dizziness. Still struggling to get deep / quality sleep.

I've been getting a bit behind as far as online updates.

pu12en12g · 08-04-2006, 08:48 AM

To subscribe to my Static WARFARE journal (updates ONLY involving SCT / Partials):
http://forum.bodybuilding.com/showthread.php?t=857608

Static Contraction Training (SCT), Xreps, and partials are not new concepts and have been debated to death. I first became interested in partials and static contraction / static holds when I added resistance bands to my training protocol (mostly for active recovery). The connection here should be fairly clear, but basically with each of these we are taking advantage of our own strongest / explosive range of motion = overload (which is obviously not a new concept either).

I will simply be adding these as tools to ENHANCE my normal workout protocol because I have nothing to lose. I'm hoping for both size and strength gains beyond what I have experienced so far... but we'll see.....

pu12en12g · 08-04-2006, 08:48 AM

Recomp Day 47
Static WARFARE Day 1

Sunday - 7/30/2006
Upper + Cardio

Thoughts:
Crazy day.... felt pretty amped most of the day and muscle fullness is excellent on this carbup....still have bandwork and gripwork tonight so if it looks like I'm neglecting delts I'm really not.

Negatives:
Neck pain

Positives:
Recovery

Gym:

Pec Deck:
4 x 8
Reverse Pec Deck (Rear Delts):
4 x 8

(warmup)

DB Bench:
80 x 12
100 x 8
100 x 8
100 x 8
100 x 6

Great stretch and MMC

BB Incline:
135 x 15
185 x 8
225 x 8
225 x 8
225 x 8

315 x 5 partials... holy shit
355 x 1 static hold 10 seconds.. no lockout

Upper chest felt like it was going to explode / spasm

Military press:
135 x 15
185 x 8
225 x 8
225 x 8
225 x 6

315 x 6 partials / smith
355 x 1 static hold 10 seconds... no lockout

CG Bench:
135 x 12
185 x 8
225 x 8
225 x 8
225 x 6
225 x 6

245 x 5 partials... meh

Dips:
4 x 8

+90 static hold 10 seconds..weak
+135 static hold 10 seconds..weak

Wide grip pullups:
4 x 8

+135 static hold 10 seconds..

BB Shrugs:
225 x 12
315 x 8
365 x 8
365 x 8
365 x 6

405 x 5 partials
455 x 1 static hold 10 seconds..

Seated Cable Curl:
4 x 8

+40 Partials... holy shit.

Cardio:

Morning Cardio:

Jumprope
Time: 20:00
Calories Burned: ~480

Fat: 85
Carbs: 530
Protein: 373

Total 4517

pu12en12g · 08-04-2006, 08:49 AM

Recomp Day 48
Static WARFARE Day 2

Monday - 7/31/2006

Thoughts:
Holy soreness batman.. that is all

pu12en12g · 08-06-2006, 09:31 AM

Rant and update

I realize that these haven't been the most entertaining updates, but thanks for the encouragement coming in via email (PM box was full) it's much appreciated !!

So here's what has been going on... life has been HECTIC and as far as the gym the first week of Static WARFARE was intense (mostly due to partials IMO)... this is exactly the intensity, muscle fullness, and full body soreness that quite honestly I've been missing.

Now, there are several days every week that my neck pain goes from "terrible" to "off the charts insane"... I still drag my ass to the gym because if I don't there is a downword spiral that occurs... so anyways this log is a priority BUT it really brings me down to update it with meaningless stuff AND I hate bitching about neckpain, but there are times when it literally DOES cloud every part of my life... so while some of the kids on here are all about the PR's my world is totally different and even these updates aren't always enjoyable.

Definately don't mean to leave anyone hanging at all !!

pu12en12g · 08-06-2006, 09:31 AM

Recomp Update

Week 1 Measurements:

Weight: 255 -5
Neck: 16
Chest: 45.75 +.25
Bi unflexed: 17.5
Bi flexed: 18 +.25
Forearms: 13.5
Waist: 35 -.5
Quads: 26.5
Calves: 17.75 +.25

Week 2 Measurements:

Weight: 253 -2
Neck: 16
Chest: 45.75
Bi unflexed: 17.5
Bi flexed: 18
Forearms: 13.5
Waist: 35
Quads: 26.75 +.25
Calves: 17.75

Week 3 Measurements:

Weight: 250 -3
Neck: 16
Chest: 45.50 - .25
Bi unflexed: 17.5
Bi flexed: 17.75 - .25
Forearms: 13.5
Waist: 35
Quads: 26.5 - .25
Calves: 17.5 - .25

Week 4 Measurements:

Weight: 248 -2
Neck: 16
Chest: 45.75 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75 + .25
Waist: 35
Quads: 26.5
Calves: 17.75 + .25

Week 5 Measurements:

Weight: 250 +2
Neck: 16
Chest: 46 + .25
Bi unflexed: 17.5
Bi flexed: 17.75
Forearms: 13.75
Waist: 34.5 - .5

07-20-2006, 06:54 PM	#1
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Pt's progress log..... fk genetics !!! Intro / About me: First of all, for those that don't know me, here is the long version (my ongoing journal / The WAR against genetics): http://forum.bodybuilding.com/showthread.php?t=656557 Please read that first if you have a question about where I'm coming from or what I've been through. Lots of guys do online logs to impress others with E-stats.. you will find none of that here. The Short version.. where I'm currently at: It's no secret that I've doubled my bodyweight (130lbs to 260lbs) since the age of 19. In doing so, I have obviously and intentionally put on more bodyfat than I would like: Timeline:** http://technologyorgasm.com/upload/130-248.jpg Like many of you, I tell myself that the additional bodyfat is just a "means to an end" and my long term goal is around 240lb+ @ around 6 to 8% while (long term) gaining strength (would like to total 1500) and increasing endurance / stamina and obviously "feel great".. because let's face it some of us aren't teenagers anymore. So I started a recomp diet / routine about a month ago and you can read details here: http://forum.bodybuilding.com/showthread.php?t=816707

07-20-2006, 06:55 PM	#2
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Recomp progress so far... Week 1 Measurements: Weight: 255 -5 Neck: 16 Chest: 45.75 +.25 Bi unflexed: 17.5 Bi flexed: 18 +.25 Forearms: 13.5 Waist: 35 -.5 Quads: 26.5 Calves: 17.75 +.25 Endurance, stamina, and recovery have improved. Pain in my neck is still holding me back at times, mainly because it's involved with the BIG 3. Week 2 Measurements: Weight: 253 -2 Neck: 16 Chest: 45.75 Bi unflexed: 17.5 Bi flexed: 18 Forearms: 13.5 Waist: 35 Quads: 26.75 +.25 Calves: 17.75 Week 3 Measurements: Weight: 250 -3 Neck: 16 Chest: 45.50 - .25 Bi unflexed: 17.5 Bi flexed: 17.75 - .25 Forearms: 13.5 Waist: 35 Quads: 26.5 - .25 Calves: 17.5 - .25 Week 4 Measurements: Weight: 248 -2 Neck: 16 Chest: 45.75 + .25 Bi unflexed: 17.5 Bi flexed: 17.75 Forearms: 13.75 + .25 Waist: 35 Quads: 26.5 Calves: 17.75 + .25 Averaging 4000cals now, and it's strictly cruise control / under control at this point... I know exactly what to expect, and I'm listening to my body. I DEFINATELY miss my extreme stretching protocol, and I definately can't push myself as far without carbs. Mood swings were to be expected,... stress is off the charts for personal / family reasons, but I'm very, VERY focused at all times... aggressive / hyper even.... other than that, nothing surprising / exciting to report. I have to time my supplements (especially the WRAATH / Red ACID) just right in order to have a "amped" workout. Of course I knew exactly what to expect from the Red ACID, but the nootropic effects are obviously enhanced by the WRAATH... so that's a bonus. Most days I feel pretty deflated for the majority of the day. Post-workout I have plenty of sustained energy, and I'm sleeping just "decent".

07-20-2006, 07:00 PM	#3
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	I'll be following along and i'm sure there's plenty of people out there that wish they had your 'genetics' You look good man, don't knock yourself. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-21-2006, 05:30 PM	#8
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Nice log man. The detail is a nice touch a lot of people leave out on things like off days. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

08-04-2006, 08:47 AM	#12
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Recomp Update !! Week 1 Measurements: Weight: 255 -5 Neck: 16 Chest: 45.75 +.25 Bi unflexed: 17.5 Bi flexed: 18 +.25 Forearms: 13.5 Waist: 35 -.5 Quads: 26.5 Calves: 17.75 +.25 Endurance, stamina, and recovery have improved. Pain in my neck is still holding me back at times, mainly because it's involved with the BIG 3. Week 2 Measurements: Weight: 253 -2 Neck: 16 Chest: 45.75 Bi unflexed: 17.5 Bi flexed: 18 Forearms: 13.5 Waist: 35 Quads: 26.75 +.25 Calves: 17.75 Week 3 Measurements: Weight: 250 -3 Neck: 16 Chest: 45.50 - .25 Bi unflexed: 17.5 Bi flexed: 17.75 - .25 Forearms: 13.5 Waist: 35 Quads: 26.5 - .25 Calves: 17.5 - .25 Week 4 Measurements: Weight: 248 -2 Neck: 16 Chest: 45.75 + .25 Bi unflexed: 17.5 Bi flexed: 17.75 Forearms: 13.75 + .25 Waist: 35 Quads: 26.5 Calves: 17.75 + .25 Week 5 Measurements: Weight: 250 +2 Neck: 16 Chest: 46 + .25 Bi unflexed: 17.5 Bi flexed: 17.75 Forearms: 13.75 Waist: 34.5 - .5 Quads: 26.75 + .25 Calves: 17.75 Now this is more like it !!! My chest (with the exception of my upper chest) really isn't "growing" IMO it's my lats that are slowly but surely / finally growing which is incredible on a recomp diet IMO !!! After some self-critique, the dizziness will not be tolerated so I'll keep you guys updated on what adjustments I make if any. Otherwise it's all systems go !!

07-21-2006, 07:38 AM	#4
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Monday - 7/17/2006 OFF + Cardio Thoughts: Cardio went very well... mood swings continue. Nothing worth noting really, or it definately would be noted. Negatives: Stressed out... that's life Positives: Gym: Off Cardio: Jumprope: AM Time: 20:00 Calories Burned: ~480 PM Time: 20:00 Calories Burned: ~480 Fat: 234 Carbs: 14 Protein: 414 Total 3781

07-21-2006, 08:28 AM	#5
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Tuesday - 7/18/2006 Lower Thoughts: Decent day.. recovery certainly isn't holding me back by any means. Negatives: Neck pain Positives: Only losing about 10% to 15% strength overall.. I can live with that Gym: Leg Ext warmup DB Lunges: 60 x 8 70 x 8 80 x 8 80 x 8 Squats: 135 x 12.. warmup 225 x 8.. 335 x 8.. 335 x 8.. 355 x 6.. Knee's were not feeling 100% Deadlifts: 225 x 12 warmup 315 x 8.. 315 x 8.. 335 x 8.. 355 x 6.. Nausea.. I can live with these numbers at this point. Looking VERY vascular at this point. Front Squats: 185 x 8.. 185 x 8.. 205 x 6.. 205 x 6.. Shakey.. but amped at this point.. Seated Calves: 200 x 8 200 x 8 200 x 8 200 x 8 200 x 8 Extra set Angle Seated Calves: 360 x 8 360 x 8 360 x 8 360 x 8 360 x 8 Extra set Leg Ext: 4 x 8 Leg Curls: 4 x 8 Abs: 4 x 8 Cardio: None !!! Fat: ? Carbs: ? Protein: 450 Total 3500

07-21-2006, 08:29 AM	#6
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Wednesday - 7/19/2006 Upper + Cardio Thoughts: Feeling deflated in the morning, but once I get some food in me I'm feeling great Negatives: Positives: Seeing some more veins, but still a long way to go Gym: Incline Fly: 30 x 12..warmup 40 x 8 40 x 8 40 x 8 50 x 8 Great stretch.. shoulder feeling great for no reason DB Bench: 80 x 12 90 x 8 100 x 8 100 x 8 100 x 8 Shakey.. but pumped as hell Lat pulldowns / DB curls (SS): 4 x 8 Lat pulldowns 4 x 6 DB curls (65's) LOVING this superset, but I was struggling with the 65's BB Shrugs: 225 x 12..warmup 315 x 8 315 x 8 385 x 8 385 x 8 Feeling awesome.. no neck pain at this point for no reason... wish I knew Hammer Curls: 4 x 8 (55's) Arm's were "hammered" :p at this point.. ego was out the door for sure DB Shoulder Press: 60 x 12 70 x 8 80 x 8 80 x 6 70 x 8 Shakey and a bit dizzy at this point... strength was down.. but I can live with it CG Bench: 135 x 15 185 x 8 205 x 8 205 x 8 205 x 8 No spotter... I can live with this.. feeling dizzy but otherwise ok Cardio: AM Jumprope: Time: 20:00 Calories Burned: ~480 PM Sprinting: Alternating between 1 block ( ~200m ?) of sprinting and 1 block of walking x 10 Fat: ? Carbs: ? Protein: ~500 Total 3900

07-21-2006, 08:31 AM	#7
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Thursday - 7/20/2006 OFF + Cardio Recovery has been awesome, but stress-wise this was a much needed OFF day. Nutrition is on TOTAL cruise control and the ONLY groceries I have on hand is EXACTLY what I need and nothing more... VERY, VERY boring when people come over. I'm getting smiles and questions almost EVERY time I buy eggs... especially if I'm wearing a bodybuilding.com T-Shirt. Cardio was rollerblading and it was just f***ing awesome Planning a BBQ for a carb-up weekend... WOOT !!! Fat: ? Carbs: What carbs ? Protein: 450 Total 3500

07-22-2006, 10:09 AM	#9
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	"Feel the WRAATH" Friday - 7/21/2006 Upper Thoughts: Arms mainly.. no cardio... hectic day.. had to get as much sleep as I could and then drag myself to the gym before working another 12 hour shift, but had a great workout. I can't say that I'm thrilled with my progress so far, BUT I'm strictly on cruise control (meaning that it isn't a struggle to hit my desired macros) and stress is pretty high. Cardio has been a breeze, and that's a huge plus. Active recovery has been awesome... and I see nothing but good things ahead... all systems go. Negatives: Biceps are pissing me off... overall very deflated in the morning.. taking a closer look at pre-bed nutrition. Positives: Tri's are looking decent... saving alot of $$ on groceries Gym: Pec Deck: 4 x 12 Much needed warmup... must be getting old !!! Reverse Pec Deck (Rear Delts): 4 x 12 Feeling the WRAATH kick in at this point... getting AMPED... feeling good. DB Bench: 80 x 12 90 x 8 100 x 8 120 x 6 shakey 120 x 6 shakey I can definately live with this... because remember this is with around 30 seconds between sets. Tri Pullovers: 4 x 8 DB Rows: 4 x 8 Lat pulldowns / DB curls (SS): 4 x 8 Lat pulldowns 4 x 8 DB curls (55's) BB Curls: 115 x 6 115 x 6 115 x 6 115 x 6 Neck pain Military Press: 135 x 15 185 x 8 205 x 8 205 x 8 205 x 8 Lighter / shaking... dizzy Fat: 221 Carbs: 14 Protein: 367 Total 3464

07-23-2006, 07:56 AM	#10
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	"Carbup Boiiiiii" Saturday - 7/22/2006 Lower / Core Thoughts: Well first of all, SesaGLOW is simply kick ass and sesamin is a very underrated supplement (along with yohimbine, cayenne and several others). People have been historically expecting way too much from it due to the crazy price, but things have certainly changed haven't they As expected, my first reaction to SesaGLOW (like other sesamin products) is the skin effects. Combined with my HIGH fishoil intake, SesaGLOW makes my skin feel baby-soft to the point that it still suprises me every time... it's as if I just lotioned or moisturized my whole body or something (I didn't you pervs). What else... my workout was BEFORE my carbup started so I know that's confusing (and not optimal actually) BUT what's even worse is my workout was AFTER a 12 hour shift and I was dead tired.. and dizzy. Anyways, sipping on the pineapple juice is what pushed my carb intake off the charts.. and I did some active recovery stretching tonight (this morning actually) and holy ** ! Loving it ! I miss bulking ! So it was mostly a shitty day that got much better towards the end and into the next day if that makes sense.... these updates are pretty fing lame.... I don't think anyone really cares..... ... so I'll just rant YAY !!!* So the few people that are reading / following should remember that despite whatever amount of knowledge anyone has (a personal trainer for example) they still have to grasp the big picture (holy ** this is a RARE THING FOLKS !!!) and still individualize that knowledge. Applying it to their OWN scenario still takes adjustments that can even change over time... the ultimate irony ? Maybe. I do find it ironic that there are so many trainers and people in the health / fitness-related industry that are simply out-of-shape.. but I certainly see how it can happen if you put too much focus on other people and lose sight of your own physique / goals. Suffice it to say that I wish I could apply more of what I have learned from training clients with excellent results... BUT I already know what is holding me back and I'm struggling with it.. it's the ongoing neck pain and hormone levels without a doubt. I should have more bloodwork soon and plenty of good stuff planned. So sitting here right now with my neck starting to tighten up more and more... experiencing and bitching about a off-the-charts level of pain that I've gotten used to, I see nothing but good things ahead !! ** genetics !!! Negatives: Dizziness before the carbup Positives: Good mood after the carbup.. I'm individualizing... getting things dialed in Holy-jumping-pineapple-juice-volumization-on-a-pogo-stick-batman Gym: Leg Ext warmup Leg Curl warmup DB Lunges: 60 x 8 80 x 8 80 x 8 90 x 6 Dizzy Front Squats: 135 x 12 185 x 8 205 x 8 205 x 8 205 x 8 Deadlifts: 225 x 12 warmup 315 x 8 315 x 8 315 x 8 315 x 8 Great stretch, BUT not focused at all... felt fine warming up and then the (not typical) nausea hit me. Numbers are down, but I can live with that all things considered. Legpress: Just threw some high rep sets in there because my joints are feeling so good Seated Calves: 200 x 8 200 x 8 200 x 8 200 x 8 Angle Seated Calves: 360 x 8 360 x 8 360 x 8 360 x 8 Leg Curls: 4 x 8 Abs: 4 x 8 Leg Ext: 4 x 8 Ok, by this time my legs were pumped like crazy despite intensity being down and shitty MMC... good things to come I can feel it. Cardio: None !!! Schedule: Meal 1: Whey + Hardboiled Eggs Supps: Fishoil / Spirulina / Multivitamin / SesaGLOW Meal 2: Whey + Tuna + Fishoil Meal 3: Chicken Salad Supps: Fishoil + SesaGLOW Supps: Purple WRAATH / GlycerGROW / Carnitine / Green MAGnitude (Workout) Supps: Green BULGE + Granola bars Meal 4: Whey + Palatinose Meal 5: Pizza + Pineapple Juice + Yogurt Supps: Fishoil + SesaGLOW Meal 6: Whey + Sandwich + Granola bars Supps: Fishoil + Carnitine Meal 7: Whey + Palatinose Supps: Fishoil + Spirulina + Multivitamin Meal 8: Whey + Granola bars + Pineapple Juice Supps: White BLOOD + Blue UP Fat: 92 Carbs: 733 Protein: 352 Total 5357

07-24-2006, 12:29 PM	#11
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	"Carbs and Delts" Sunday - 7/23/2006 Upper + Cardio Thoughts: Relaxing day... I wasn't 100% by any means, but I hit delts hard and chest relatively light... including bandwork and active recovery. Sweating like crazy during cardio and endurance / stamina still improving. Negatives: Tired Positives: Recovery Gym: Pec Deck: 4 x 8 Reverse Pec Deck (Rear Delts): 4 x 8 (Technically a warmup) BB Incline: 135 x 15 185 x 8 225 x 8 225 x 8 225 x 8 (Excellent MMC... awesome stretch on all working sets) DB Bench: 80 x 12 90 x 8 90 x 8 100 x 8 100 x 6 Military press: 135 x 15 185 x 8 225 x 8 225 x 6 225 x 6 Excellent MMC... I can live with this, very little neck pain so that was great CG Bench: 135 x 12 185 x 8 205 x 8 205 x 8 205 x 8 205 x 8 Feeling great at this point, again I am NOT trying for PR's right now Dips: 4 x 8 Wide grip pullups: 4 x 8 BB Shrugs: 225 x 12 315 x 8 365 x 8 365 x 8 365 x 6 Cardio x 2: Morning Cardio: Jumprope Time: 20:00 Calories Burned: ~480 Evening Cardio: Jumprope Time: 20:00 Calories Burned: ~480 Fat: 85 Carbs: 633 Protein: 362 Total 4877

08-04-2006, 08:48 AM	#14
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	To subscribe to my Static WARFARE journal (updates ONLY involving SCT / Partials): http://forum.bodybuilding.com/showthread.php?t=857608 Static Contraction Training (SCT), Xreps, and partials are not new concepts and have been debated to death. I first became interested in partials and static contraction / static holds when I added resistance bands to my training protocol (mostly for active recovery). The connection here should be fairly clear, but basically with each of these we are taking advantage of our own strongest / explosive range of motion = overload (which is obviously not a new concept either). I will simply be adding these as tools to ENHANCE my normal workout protocol because I have nothing to lose. I'm hoping for both size and strength gains beyond what I have experienced so far... but we'll see.....

08-04-2006, 08:49 AM	#16
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Recomp Day 48 Static WARFARE Day 2 Monday - 7/31/2006 Thoughts: Holy soreness batman.. that is all

08-06-2006, 09:31 AM	#17
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Rant and update I realize that these haven't been the most entertaining updates, but thanks for the encouragement coming in via email (PM box was full) it's much appreciated !! So here's what has been going on... life has been HECTIC and as far as the gym the first week of Static WARFARE was intense (mostly due to partials IMO)... this is exactly the intensity, muscle fullness, and full body soreness that quite honestly I've been missing. Now, there are several days every week that my neck pain goes from "terrible" to "off the charts insane"... I still drag my ass to the gym because if I don't there is a downword spiral that occurs... so anyways this log is a priority BUT it really brings me down to update it with meaningless stuff AND I hate bitching about neckpain, but there are times when it literally DOES cloud every part of my life... so while some of the kids on here are all about the PR's my world is totally different and even these updates aren't always enjoyable. Definately don't mean to leave anyone hanging at all !!