The Come Back Log (USP labs style)
The change of job and move to a new city have definately taken a toll on me. I've put on roughly 20lbs or more of fat in the two months since I decided to quit my job. So now I'm settled (well almost anyway) in the new city, and ready to get back at it.
Alright so here is the low down on how i'm gonna do this.
I'll be using bill starr's 5x5 to recomp my strength. Lifting full body M/W/F. I wont go into too much detail other then to say its compound heavy, with slow progressions. If you want more info look in the "ultimate programs" sticky.
My diet will be simple and basic. Macro's will be 170-200c/200p/45f for lifting days, and 60-100c/200p/45f for non. The reason for the uncertainty with the carbs is because of the suppliment *CIALABOL. (see notes at the bottom)
ON 100% Whey
*Note: Cialabol is a potent nutrient partitioning agent. Research suggests that it super saturates muslce cells with the carbs we take in, and blocks glucose uptake by fat cells. It will take some time to adjust my carb intake to compensate for cialabols effects.
Incase ya'll are interested here is my dosage protocol for all suppliments. Seperated into lifting and non lifting days.
20min prior to breakfast
2 Cissus RX
1 Melting Point
1 Fish oil
20min prior to lunch
1 Melting Point
1 Fish oil
40 min prior to workout
4 cialabol (with 30-40g Low Gi carbs)
2 Scoops Purple Wraath
2g Citruline Malate
Directly Post workout
2 Cissus RX
60g Pure Virtago
50g ON Whey
With last meal
1 Fish Oil
Non workout days
20min before all meals
1 Cissus RX
1 Fish oil
Meals will be cut down from six to four on these days. And like I said before this is gonna take some time to feel out.
Ok so here is how things went last night. My first night back in the gym in almost 2 months.
5x5, stepping from 135-185. My legs have lost a lot of strength, and they feel like shit today. Stairs are not my friends right now.
BB Flat Bench:
5x5, stepping from 135 to 245, finished all sets, it went better then I expected it to. chest is hardly sore today.
Single Arm Row:
5x5 stepping from 90-190, finished all sets with good form. Barely felt fatiqued at the end.
4 Sets wieghted abs
2 sets wieghted hypers
Diet: Still trying to pin down my carb count.
Cialabol is some serious stuff. I screwed up yesterday morning, took it before i left the house, didnt eat for atleast a half hour. I felt like shit by the time i got to work. That definate low blood sugar feeling, foggy, head ache. I got a little bit of it pre workout too. Dosed 4 caps, then ate 40g worth of whole wheat pretzels. by the time I got to the gym I felt great.
Let me first say that I am sore as hell. I have been since mondays workout, its tough even walking around the office, let alone going up and down the stairs.
So here is the break down of wed. workout:
Squats, 135-175, got all sets in even though i could barely stand with the bar on my back.
Incline bench 135-215 wieght moved more easily then I had anticipated, feeling good on the upper movements as usual.
Deads, 185-255. I was suppose to hit 290, it wasnt going to happen. I was in no shape to push myself on this, so i cut it off at 255.
Overall the wieghts arent bad (accept squats) for my first week back. I can't wait for the DOMS to kick in from this workout, I may have to call out of work tomorrow. :weights:
Good luck brother!
Whoa, bro. If you're having that hard a time at the beginning of this then you need to step back on everything giving you problems. There shouldn't be any doubt at all about making the lifts at the beginning. I have a feeling, also, that some of the cutting sups severely screw with your recovery ability. That just seems like way too much pain and fatigue on the squats.
You know your body better than me, of course! Good luck :) .
Looking good hrdgain, I did madcow's version of the 5x5 and had some of the best strength gains I have seen on any program. All that squatting will definately add some mass to your legs too :biggthumpup:
Btw, are you doing all your compound movements using pyramids or is that just for certain days?
Eric, I see what your saying. To be honest I think its just the shock of actually using those muscles again. I'm not squating heavy wieghts at all and I'm hurting, if it doesnt die down by the end of next week i'll definately back off.
Sleazy, yes the wieghts are pyramided up, but its different from day to day. For instance monday looked like this
pyramid 5x5 up to 235 ( i didnt quite make it there)
Wed: pyramid up to 175
then tomorrow's sets will look like this
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