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.

Training:

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.

Diet:

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)

Suppliments:

PowerFull
Cialabol
Cissus RX
Melting Point
Sesamin
Citruline Malate
Alcar
Purple Wraath
ON 100% Whey
Pure Virtago

*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.

Lifting:

20min prior to breakfast
2 cialabol
2 Cissus RX
4 PowerFull
1 sesamin
1 Melting Point
1 Fish oil

20min prior to lunch
2 cialabol
1 sesamin
1 Melting Point
1 Fish oil

40 min prior to workout
4 cialabol (with 30-40g Low Gi carbs)
4 PowerFull
2 Scoops Purple Wraath
1g Alcar
2g Citruline Malate

Directly Post workout
2 Cialabol
4 powerfull
2 Cissus RX
60g Pure Virtago
50g ON Whey

With last meal

2 Cialabol
2 Powerfull
1 MP
1 Sesamin
1 Fish Oil

Non workout days

20min before all meals

2 cialabol
1 Cissus RX
2 PowerFull
1 MP
1 Fish oil
1 sesamin

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.

good luck

Ok so here is how things went last night. My first night back in the gym in almost 2 months.

Squats:

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.

Supps:

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:

:D :D

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
5x118
5x148
5x177
5x207
3x242
8x177

Good plan.

Everything looks great man, best of luck!

Best of luck man.Looks like a good plan

Ok, bro. It's a great program so I think you'll be pleased. STRETCH those legs dude!

Thats my plan for tonight, I got a nice spot in front of the tv all ready. I'll prob start with dynamics for 20-30, then go into statics.

Thanks everyone for checking in on me, I apreciate all the encouragement and support.

LOL, that gets on my wife's nerves, when I stretch in front of the TV.

Alright so the streching was just painful yesterday. But I got in about 25 minutes so i'm happy.

I think I'm going to take off today, and I"m gonna start back fresh on monday, and i'm going to repeat week one. Then progress on as i feel like the initial soreness is wearing off.

update on the fatloss front, I havent gotten on the scale yet, but I can already see some thining out. And I have dropped one belt notch so far. I'm liking this training plan and supp stack, seems to be working well so far.

*Update on Cialabol:

Through all the logs i've read, people have reported a good pump all day long. I have yet to see this, but I will say that when i flex, my muscles feel like rock. And with the initial thining i've seen, plus the amount of carbs i'm taking in, I am really liking this stuff so far.

yesterday was the worst. it started out shitty from the time I woke up. The kind of day were you dont even want to get out of bed.

Work sucked, gf problems, all i wanted to do was get crazy in the gym. But of course I didnt even get there till 9:30 so that went out the door. I pushed the same exact wieghts as last monday, so that was a huge disapointment.

I will say that it got me out of the shitty mood though, and I'm barely even sore today. I cant wait for tommorows workout, I'm gonna go ape shit.

yesterday was a day off, i worked till 9:30 so I'm glad it wasnt a gym day.

I was pleasantly suprised this morning though, I got up and got ready for work, and I spotted a pair of pants hanging in the closet. I tried them on last week and i could barely clothes the front of them. yeah ... I'm wearing them to work today. I'm definately thinning out, and I'm liking it.

Last night was a very good night in the gym. here is the break down

Squats (light)
135-175 all sets went up easily

Incline Bench
135-225 again fairly easy

Deadlift
185-315 only got three on the last set, but since last week I had to stop at 255, I was extremely pleased.

Accessory shruggs (3 sets of DB shruggs for 8 reps)

*Its funny after all the pain of last week, I'm barely sore at all this week, and I've pushed my numbers and or reps up slightly. I'm feeling pretty good about it.

On the suppliment side I am liking this stack so far. The thing that seems a little off to me is my lack of libido. I am a little concerned, so I'm going to check with usp and see if either powerful, or cialabol had this side effect before.

dude: good workouts...but ur supp stash is fucking crazy man....i wont be surprised if ur having setbacks becausse of excess supps....i dont mean to sound like as asshole, but dude: that is a tad bit too many supps....how do u get ALL that in? every half hour one dose??? (this is a serious question)

I hear ya anuj, and believe me if i didnt already own all this stuff i wouldnt be using it all.

its actually not that difficult of a protocol, here is what I do.

before each meal:
2 cialabol, 2 powerfull, 1 melting point, 1 fish oil, 1 sesamin.

Pre workout (30-45min):
4 cialabol, 4 powerfull, 1g alcar, 2 scoops purple wraath, 2g cirtuline.
with 30g low GI carbs.

Post workout:
4 cialabol, 4 powerfull, 1 scoop pure virtago, 1 scoop ON 100% whey.

Honestly, I barely look at the Virtago and Whey as suppliments, they are essentials. And I usually take fish oil, and sesamin to keep healthy fats in my diet.

ok...i hear u on the supplents part, but ur still not doing this program efficiently...

dude: look, im gonna be frank with u...ur an experienced lifter and ur senior to me, so u already know this shit - u probably just need someone to say it to u again

so here i go

u started TOO heavy on this. if u continue: i guarantee u that u will burn out in less than no time

my solution:

1.) this coming week, find ur 5 RM on ALL the lifts.

2.) then, sit with a paper and start doing math. simple math. count down ur maxes. week 4 should be where u hit these maxes again. so, u should reduce them by 5lbs for each week. if for example ur 5RM of squat is 100 lbs, u need

week 4 = 100 lbs
week 3 = 95 lbs
week 2 = 90 lbs
week 1 = 85 lbs

and from that u move upwards...

i have no clue what each of those supplements means, but since u mentioned that u put on 20 lbs of fat in 2 months i am guessing that most are fat burners...well, uve been doing them long enough and dont know jack shit about it so i wont venture down THAT road with u...

BUT: i will stick by what i said above regarding ur approach to the program...

u know i only wish good for u....and i know that u know all of this because u are an experienced lifter - not a beginner like me :)

best of luck

Anuj

ps: it says that u need to reduce the weight by 5% each time, but i made it 5 lbs for simplicity

Dude, no worries. I couldnt care less about who is "senior" or how long someone has been lifting. If you have good advice like this, always post it bro. Besides, this is my first run with this program, Im not experienced with it at all.

I will agree with you on what you posted for the most part. I over estimated my maxes on Squats big time. I will definately Scale back on those. But as for the rest of my movements, I feel like I'm on point now that I'm over the initial soreness. Everything is starting to move more easily.

Thanks dude.

ok thats good....because on 5x5 u r not supposed to be sore at all except for mondays and a tad bit on fridays....thanks for not bashing me lol...that wouldve been pointless...

anyways, best of luck bro! :D

oh, and the main reason why i said ur having too many supps is because i have this feeling which may or may not be true that the predominant reason u are feeling soo sore on 5x5 (a soreness slightly above what most other ppl on this program feel) is because of ur supplement intake. u say u have all that stuff before every meal, now i know im no expert nor am i anyone to give advice on supplements BUT i feel that having so much before every meal kinda fucks up ur appetite which may perhaps be the cause of u eating lesser than what u normally would have which may lead to the soreness problem. i dont know..this is just what i feel..

if u ask my opinion, i say start back from scratch...u say u got everything down, but i read that u felt it was slightly difficult (a set for example). dude: on 5x5 until u hit week 4 or 5 NO SET IS SUPPOSED TO BE EVEN CLOSE TO DIFFICULT.

imho u should restart this program...uve waited 2 months to workout, right? now start working out correctly..

i dont mean to preach, so i hope u get my point: im just looking out for u man....:)

peace

and best of luck

Sentinel

No doubt, good look bro.

More F'n setbacks
 

So I got the news yesterday morning that my gf's roommate wants me out of the apartment by the end of the week. So i spent last night looking at apartments instead of lifting. It turned out to be time wasted, my roomate informed me this morning that we wouldnt be taking the place because he doesnt have the money right now.

So my next alternative is to chill with my cousin and commute to NYC everyday from central jersey. Hopefully it wont be for that long, and he is the man for taking me in. But the commute is a bitch, and I know i'm gonna be exhausted after a long ass day with a long ass commute.

I will do what I can, and keep track of it here, but I dont know how much progress I can make under these circumstances.

The upside to this whole thing is my cousin is in his sr year at college. So my social life may get a little more interesting here soon.

dude: that sucks balls....really....best of luck on ur find though...

Sorry about that man.

What is it with American colleges, everyone seems to be getting laid and drunk.

well its pretty much excepted that, those two things are what college are for. Education is a not so close third place.