Hey all, this will be my log for my second run once it gets under way. I'm currently about 10 days out from starting Famine, as I have yet to do my final upper/lower days for GLP2.
Stats
Before first BP run (began Feb. '11):
height: 6'
weight: 145lbs.
BP 1RM: 130lbs.
SQ 1RM: 180lbs.
Now:
weight: ~157lbs.
BP 1RM: (after final GLP2 workout) ~160lbs.
SQ 1RM: " " ~235lbs.
goal weight gain: another 10lbs.
I just today saw Rob's post about getting BP 3.0 so at this point my thinking is based on 2.0 - I imagine some things will be changed around once he sends me the new and improved, but, til then, this is good enough.
Issues: nothing serious. I have been having a bit of pain in my right wrist during heavy bench lifts but I started wrapping it prior to lifting and it's stopped. I have been eating a fairly low carb diet, only carb sources being legumes, to try and cut down on some fat.
Training plan
Famine will be as outlined in BP.
during the one set to failure protocol - 1 on 1 off, abdominal routine on the off day. EDT blocks as follows, subject to a question I have, below...
Feast will be the 10% solution with the following EDT blocks, 1 on 1 off, until later/heavier load workouts:
Upper body day - bicep DB curls, tricep DB kickbacks
- arnold press, shrugs
Lower body day - Romanian DL and calf raises
Abdominals remain on off days.
Diet and supplements
At least 250g protein daily throughout. Probably more in the first 10 days, less later. I will be doing the BCAA loading protocol, consuming BCAAs to increase muscle growth rather than recovery.
4000 calories daily for the first 10 days of Feast, probably fairly dirty calories in the first 3 days. Lots of fatty sausage, pizza, heavy cream.
After the first 10 days, cut back to ~3500cal. per training day, 3000cal. per off day, clean foods, still making that shake but dialing the calories back.
After 20 days, 3000cal. per training day, 2500cal. per off day; maintain that 'til 10% solution is done and cruise phase is entered.
At this point I'd like to add HIIT cardio in the early AM on off days but it will likely be sporadic as it affects my recovery after squats.
Cruise: 2500cal. per training day, 2000 cal. per off/cardio day. Anticipating some fat gain during feast, so I'd like to start shedding that at this point. Probably will add EC at this point.
Beside the usual multivit and flax oil... I will be using The Formula for the whole run. For adaptogens, I will be taking Sci-fit Ecdysterone 300 at a dose of 900mg/daily; NOW ashwagandha 4.5% 900mg/daily; maca root, somewhere in the vicinity of 10 grams daily; and lastly, a ginseng complex. I will be taking Garlicin, EGCg, Policosanol, and ALA for increasing insulin sensitivity. last, GABA in the middle of the night.
Questions
- during the one set to failure protocol, EDT blocks: do you actually execute all 6 sets per block, or, is it one set to failure?
- The Formula: does anyone have a recommendation one way or the other as to whether it needs to be consumed during the one set to failure protocol?
any comments that anyone has would be welcome.
nigh70wl's second BP run
Questions
- during the one set to failure protocol, EDT blocks: do you actually execute all 6 sets per block, or, is it one set to failure?
A. It's guideline (6 sets). As few as 4, up to 6 or more. And you don't take ANY of the EDT sets to failure, except perhaps the last one... IMO.
- The Formula: does anyone have a recommendation one way or the other as to whether it needs to be consumed during the one set to failure protocol?
A. I/we do..
See your detailed instructions for such. I went to GREAT lengths to sketch out where, when and how to use it.
Please do re-read. If you need further guidance, 860-753-0373 M-F 9AM - 5PM EST M-Saturday...
Going above and beyond here for you guys/gals... for FREE!!
Why?
Because I love you, that much...
- during the one set to failure protocol, EDT blocks: do you actually execute all 6 sets per block, or, is it one set to failure?
A. It's guideline (6 sets). As few as 4, up to 6 or more. And you don't take ANY of the EDT sets to failure, except perhaps the last one... IMO.
- The Formula: does anyone have a recommendation one way or the other as to whether it needs to be consumed during the one set to failure protocol?
A. I/we do..
See your detailed instructions for such. I went to GREAT lengths to sketch out where, when and how to use it.Please do re-read. If you need further guidance, 860-753-0373 M-F 9AM - 5PM EST M-Saturday...
Going above and beyond here for you guys/gals... for FREE!!
Why?
Because I love you, that much...
first day of Famine today... sitting down to a breakfast of whole wheat toast with honey, a bowl of soup that claims to be maryland crab in nature but which i doubt very much tastes like crab, and a glass of V8.
it's funny how it goes... I don't think I could have delayed another day, I want to start this run so much.
updated supplement list:
adding K-A and LR3 IGF-1 to the mix. my last run I used Ebol so I'm interested to see what K-A is like. I will be dosing that normally, 3/day, with an additional 300mg of Scifit 20-H-Ecdy, and the LR3 IGF-1 will be at 20mcg every 3 days. that is a miniscule dose but here is the reason: LR3 IGF-1 stays in your bloodstream for a maximum of 24 hours, but once it binds to a receptor site, it can be active for up to 3 days. so I want to avoid potentially having more than 20mcg worth bound at any given point in time due to potential adverse side effects. the risk of those is low at such a small dosage but I want zero risk, not low risk.
looking forward to beating myself up with some weights today. WOO BP!
it's funny how it goes... I don't think I could have delayed another day, I want to start this run so much.
updated supplement list:
adding K-A and LR3 IGF-1 to the mix. my last run I used Ebol so I'm interested to see what K-A is like. I will be dosing that normally, 3/day, with an additional 300mg of Scifit 20-H-Ecdy, and the LR3 IGF-1 will be at 20mcg every 3 days. that is a miniscule dose but here is the reason: LR3 IGF-1 stays in your bloodstream for a maximum of 24 hours, but once it binds to a receptor site, it can be active for up to 3 days. so I want to avoid potentially having more than 20mcg worth bound at any given point in time due to potential adverse side effects. the risk of those is low at such a small dosage but I want zero risk, not low risk.
looking forward to beating myself up with some weights today. WOO BP!
Oh my... I'm going to be looking REAL close, at your log/results. I'm this close, to pulling the trigger on growth peptides!!nigh70wl wrote:first day of Famine today... sitting down to a breakfast of whole wheat toast with honey, a bowl of soup that claims to be maryland crab in nature but which i doubt very much tastes like crab, and a glass of V8.
it's funny how it goes... I don't think I could have delayed another day, I want to start this run so much.
updated supplement list:
adding K-A and LR3 IGF-1 to the mix. my last run I used ebol ecdy so I'm interested to see what K-A is like. I will be dosing that normally, 3/day, with an additional 300mg of Scifit 20-H-Ecdy, and the LR3 IGF-1 will be at 20mcg every 3 days. that is a miniscule dose but here is the reason: LR3 IGF-1 stays in your bloodstream for a maximum of 24 hours, but once it binds to a receptor site, it can be active for up to 3 days. so I want to avoid potentially having more than 20mcg worth bound at any given point in time due to potential adverse side effects. the risk of those is low at such a small dosage but I want zero risk, not low risk.
looking forward to beating myself up with some weights today. WOO BP!
Please call me, at 860-753-0373 M-F 8AM - 6PM EST to share!!
from my internet research, the main side effect to worry about with any IGF-1 use is intestinal growth... GH gut. I'm not sure how effective the dosage that I'm taking is. some other peptides look interesting, I've read a lot of good stuff about MGF-PEG, but I don't really feel like sticking myself in every major muscle group every time I lift. I've been seeing IGF-1 DES and IGF-2 but I haven't been able to find many logs about them.
Rob which peptides are you looking into, and why?
Rob which peptides are you looking into, and why?
I've been doing a lot more reading about GH-related peptides. It looks like a good combination would be GHRP-2 taken before bed, CJC-1295 taken twice a week, and LR3 IGF-1 taken every three days; a lot of people talk about taking GHRP-2 post-workout but I'm not sure that that's based on a sound premise. I think their idea is that taking the peptide PWO will elevate their GH levels and will lead to increased growth; to my knowledge your body should do most of its growing after it's placed under stress, but not necessarily immediately after. GHRP-2/6 cause a GH peak 30 minutes after injection and then decline gradually for around 3 hours, so, I like the idea of taking that bed, waking up to take a piss in the middle of the night and taking some GABA, with the CJC and IGF being active the whole time.
although maybe stacking these GH-releasing peptides is a bad idea if one is worried about potential GH-gut side effects, which I very much am. I'd like to hear from a knowledgeable person as to the maximum doses that can be used of these without worrying about gut growth... I think the problem in figuring that out is not knowing how much GH these peptides are going to cause to be present in your body at any given point in time.
which reminds me... another supplement update! I have a month's worth of MuscleMeds Hexaghen, which claims to be an orally-active form of GHRP-2. so I'll be taking that too.
in BP log news, today was day 5 of Famine. I got a bit more than halfway through the workout, finished my squats/rows and got about 2 sets into biceps before my body said enough. tomorrow morning I will be waking up and choking down a handful of awesome adaptogens, followed shortly by a protein shake so large that god himself would have to stop halfway through to breathe. and then a massive bowl of honeyed oatmeal, with so much bacon that a normal man would have a heart attack just looking at it. and then some LR3 IGF-1.
and then a pizza. or two. oh man it was a mistake to think about all that food while still on Famine and right before bed
although maybe stacking these GH-releasing peptides is a bad idea if one is worried about potential GH-gut side effects, which I very much am. I'd like to hear from a knowledgeable person as to the maximum doses that can be used of these without worrying about gut growth... I think the problem in figuring that out is not knowing how much GH these peptides are going to cause to be present in your body at any given point in time.
which reminds me... another supplement update! I have a month's worth of MuscleMeds Hexaghen, which claims to be an orally-active form of GHRP-2. so I'll be taking that too.
in BP log news, today was day 5 of Famine. I got a bit more than halfway through the workout, finished my squats/rows and got about 2 sets into biceps before my body said enough. tomorrow morning I will be waking up and choking down a handful of awesome adaptogens, followed shortly by a protein shake so large that god himself would have to stop halfway through to breathe. and then a massive bowl of honeyed oatmeal, with so much bacon that a normal man would have a heart attack just looking at it. and then some LR3 IGF-1.
and then a pizza. or two. oh man it was a mistake to think about all that food while still on Famine and right before bed
nigh70wl wrote:I've been doing a lot more reading about GH-related peptides. It looks like a good combination would be GHRP-2 taken before bed, CJC-1295 taken twice a week, and LR3 IGF-1 taken every three days; a lot of people talk about taking GHRP-2 post-workout but I'm not sure that that's based on a sound premise. I think their idea is that taking the peptide PWO will elevate their GH levels and will lead to increased growth; to my knowledge your body should do most of its growing after it's placed under stress, but not necessarily immediately after. GHRP-2/6 cause a GH peak 30 minutes after injection and then decline gradually for around 3 hours, so, I like the idea of taking that bed, waking up to take a piss in the middle of the night and taking some GABA, with the CJC and IGF being active the whole time.
although maybe stacking these GH-releasing peptides is a bad idea if one is worried about potential GH-gut side effects, which I very much am. I'd like to hear from a knowledgeable person as to the maximum doses that can be used of these without worrying about gut growth... I think the problem in figuring that out is not knowing how much GH these peptides are going to cause to be present in your body at any given point in time.
which reminds me... another supplement update! I have a month's worth of MuscleMeds Hexaghen, which claims to be an orally-active form of GHRP-2. so I'll be taking that too.
A. Savvy observation!
In practice, you want a HIGH optimal level of GH, nothing way out of range.
REASON: Same with Test - That's where the problems start...
in BP log news, today was day 5 of Famine. I got a bit more than halfway through the workout, finished my squats/rows and got about 2 sets into biceps before my body said enough. tomorrow morning I will be waking up and choking down a handful of awesome adaptogens, followed shortly by a protein shake so large that god himself would have to stop halfway through to breathe. and then a massive bowl of honeyed oatmeal, with so much bacon that a normal man would have a heart attack just looking at it. and then some LR3 IGF-1.
A. "A protein shake so large that god himself would have to stop halfway through to breathe. and then a massive bowl of honeyed oatmeal, with so much bacon that a normal man would have a heart attack just looking at it..."
This is quite, Regish-like of you.
Lovin' it...
and then a pizza. or two. oh man it was a mistake to think about all that food while still on Famine and right before bed
day 3 of Feast. unbelievably, I am up to between 155 and 160lbs, which is a gain of between 10lbs and 15lbs in three days. I know it's water and glycogen but it feels great. I can't wait to lift some weights tomorrow.
Feast Workout #1:
decline barbell press static holds
EDT 1: seated barbell press + 1-arm DB rows
seated barbell press static holds
EDT 2: DB curls + tricep extensions
Feast Workout #1:
decline barbell press static holds
EDT 1: seated barbell press + 1-arm DB rows
seated barbell press static holds
EDT 2: DB curls + tricep extensions
WOW!!nigh70wl wrote:day 3 of Feast. unbelievably, I am up to between 155 and 160lbs, which is a gain of between 10lbs and 15lbs in three days. I know it's water and glycogen but it feels great. I can't wait to lift some weights tomorrow.
Feast Workout #1:
decline barbell press static holds
EDT 1: seated barbell press + 1-arm DB rows
seated barbell press static holds
EDT 2: DB curls + tricep extensions
Do take care, to condition the cardiovascular system via HIIT, GPP such as sled dragging, etc..
You absolutely NEED to do this, given the rapid rate of weight gain...
Yesterday was Feast workout #6, day 21. It went well and although my legs are "tired" today, they aren't nearly as sore as I'd expect them to be, having done 6 sets of 10 squats with only a minute rest between sets. Nothing out of the ordinary to report, only that it irritates me that my hands aren't strong enough to do a top range rack pull for much more than 7 or 8 seconds.
I started taking TrueTurk yesterday, I'll be taking it 4/day for the remainder of Feast, at the same time that I take my KA.
I was up to 161lbs. a few days ago but for some reason I'm down to ~157 today. I expect it's water weight fluctuations given I haven't been cutting calories or anything, so, not a big deal. I started this run at around 153lbs so that's an improvement.
thoughts in general: it's difficult to remember to do BCAA loading between meals!
I started taking TrueTurk yesterday, I'll be taking it 4/day for the remainder of Feast, at the same time that I take my KA.
I was up to 161lbs. a few days ago but for some reason I'm down to ~157 today. I expect it's water weight fluctuations given I haven't been cutting calories or anything, so, not a big deal. I started this run at around 153lbs so that's an improvement.
thoughts in general: it's difficult to remember to do BCAA loading between meals!
nigh70wl wrote:Yesterday was Feast workout #6, day 21. It went well and although my legs are "tired" today, they aren't nearly as sore as I'd expect them to be, having done 6 sets of 10 squats with only a minute rest between sets. Nothing out of the ordinary to report, only that it irritates me that my hands aren't strong enough to do a top range rack pull for much more than 7 or 8 seconds.
I started taking TrueTurk yesterday, I'll be taking it 4/day for the remainder of Feast, at the same time that I take my KA.
I was up to 161lbs. a few days ago but for some reason I'm down to ~157 today. I expect it's water weight fluctuations given I haven't been cutting calories or anything, so, not a big deal. I started this run at around 153lbs so that's an improvement.
That's TERRIFIC, all around!
Work capacity, strength and size gains. You're hitting on ALL cylinders!!!
Keep up the good work, and keep us posted on what (if anything), you feel True Turk adds to KA. Interested in YOUR feedback!!!
thoughts in general: it's difficult to remember to do BCAA loading between meals!
Finished up Feast about 5 days ago, been resting and recovering since. I did not do the final 2 workouts because I was noticing overtraining symptoms - I wasn't sleeping well at all, I didn't have much of an appetite, and I didn't want to lift.
Results: I'm now around 156-157, and I started Famine around 150, so that's a pretty decent gain, assuming I hold onto it through Cruise. The last Feast workout I did, I was able to bench 135lbs x 3 two or three times in my 6-set EDT block, and I squatted 205x3 a couple times, although both of those lifts were shakier and sloppier in terms of depth than I'd like. That puts me at a 1rm of 147lbs. on bench and 223lbs. on squat, both weights that I'm happy with, given that this BP run I was really trying to perfect my form on both of those lifts.
Today I am starting my own version of Cruise. I really liked doing one-set-to-failure in 2.0 and I thought it gave me good results, so I'm going to give that a shot following the rep/weight pattern that Rob laid down in 2.0 for that. I don't seem to do so well with volume training, at least with my upper body. I haven't measured my biceps but I'd be surprised if they grew at all during this last Feast run. So my plan is to try doing full-body 1-set-to-failure every 2 days for two weeks, and at that point re-evaluate how it's working, and perhaps switch it up back to volume training.
Cruise goals: fat loss; doing regular abs work, and cardio, both of which I failed to do miserably during Feast. On off days I've been doing my own sort of variation on fasting - wake up at 7AM, have 4g. GABA with plenty of water, some BCAAs once or twice between 9 and noon, and then, breakfast/resume eating normally after noon. Assuming I finish dinner by 9PM, that gives me maybe twelve or thirteen hours of fasting, which I figure will do me some good.
I don't think I gained much fat during this BP run, I think most of what I've got is left over from my last one, during which I really went nuts with the calories in the first two weeks. I'm hoping I can start going to swim regularly with one of my buddies, I think that's probably the best cardio that a person could do, plus there are other fat-loss benefits that swimming imparts. I'm going to keep my calories at least at maintenance because I don't want to lose muscle weight as I suspected I did at the end of my last Cruise due to calorie restriction.
here is what I'll be doing as far as 1-set-to-failure goes:
Top range rack pull
Squats supersetted with stretching DB pullovers
sitting calf raise static hold
bench press supersetted with stretching romanian DL
yates rows
bicep curls
narrow grip (tricep) bench press static hold
abs the first off day, HIIT the second off day.
Results: I'm now around 156-157, and I started Famine around 150, so that's a pretty decent gain, assuming I hold onto it through Cruise. The last Feast workout I did, I was able to bench 135lbs x 3 two or three times in my 6-set EDT block, and I squatted 205x3 a couple times, although both of those lifts were shakier and sloppier in terms of depth than I'd like. That puts me at a 1rm of 147lbs. on bench and 223lbs. on squat, both weights that I'm happy with, given that this BP run I was really trying to perfect my form on both of those lifts.
Today I am starting my own version of Cruise. I really liked doing one-set-to-failure in 2.0 and I thought it gave me good results, so I'm going to give that a shot following the rep/weight pattern that Rob laid down in 2.0 for that. I don't seem to do so well with volume training, at least with my upper body. I haven't measured my biceps but I'd be surprised if they grew at all during this last Feast run. So my plan is to try doing full-body 1-set-to-failure every 2 days for two weeks, and at that point re-evaluate how it's working, and perhaps switch it up back to volume training.
Cruise goals: fat loss; doing regular abs work, and cardio, both of which I failed to do miserably during Feast. On off days I've been doing my own sort of variation on fasting - wake up at 7AM, have 4g. GABA with plenty of water, some BCAAs once or twice between 9 and noon, and then, breakfast/resume eating normally after noon. Assuming I finish dinner by 9PM, that gives me maybe twelve or thirteen hours of fasting, which I figure will do me some good.
I don't think I gained much fat during this BP run, I think most of what I've got is left over from my last one, during which I really went nuts with the calories in the first two weeks. I'm hoping I can start going to swim regularly with one of my buddies, I think that's probably the best cardio that a person could do, plus there are other fat-loss benefits that swimming imparts. I'm going to keep my calories at least at maintenance because I don't want to lose muscle weight as I suspected I did at the end of my last Cruise due to calorie restriction.
here is what I'll be doing as far as 1-set-to-failure goes:
Top range rack pull
Squats supersetted with stretching DB pullovers
sitting calf raise static hold
bench press supersetted with stretching romanian DL
yates rows
bicep curls
narrow grip (tricep) bench press static hold
abs the first off day, HIIT the second off day.
today is workout 2 of Cruise, based on the 1-set-to-failure full body workout that Rob laid down in 2.0 for the beginning of Feast.
workout 1 was:
rack pull, 15sec @ 235lbs.
squats, 175x10 & DB pullover, 50x6
sitting calf raise static hold for 15sec. @ 255lbs.
bench press, 115x8 & romanian DL, 135x8
yates rows, 115x10
barbell curls, 65x10
eliminated the triceps static hold because they're already getting hit via BP.
today's workout:
rack pull, 15sec @ 255lbs.
squats, 7x185 & DB pullover, 50x6
sitting calf raise hold for 15sec@255lbs.
bench press, 125x5 & RDL, 145x7
yates rows, 145x5
barbell curls, 85x2 then 65x6
workout 1 was:
rack pull, 15sec @ 235lbs.
squats, 175x10 & DB pullover, 50x6
sitting calf raise static hold for 15sec. @ 255lbs.
bench press, 115x8 & romanian DL, 135x8
yates rows, 115x10
barbell curls, 65x10
eliminated the triceps static hold because they're already getting hit via BP.
today's workout:
rack pull, 15sec @ 255lbs.
squats, 7x185 & DB pullover, 50x6
sitting calf raise hold for 15sec@255lbs.
bench press, 125x5 & RDL, 145x7
yates rows, 145x5
barbell curls, 85x2 then 65x6