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El Pena's Blue Up, Purple Wraath, NOS Precursor Log (unsponsored)

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  • El Pena's Blue Up, Purple Wraath, NOS Precursor Log (unsponsored)

    This is a completely unsponsored log, I plan to compare the blue up with the DT I ran middle of last year, I'm looking for strength and size increases with minimal fat gain.

    I will be doing a recomp/bulk from now until 3/3/07, will be doing 5 weeks on BU/NP 1 week off then 5 weeks back on, PW will be used straight through. Calories will vary daily with a minimum 3000 and maximum 4000.

    Other Supps.

    Glucosamine
    Fish Oil
    Multi
    Elite Whey
    Creaform
    R4W - preworkout

    Day 1

    Nice workout this afternoon, joints felt good today.

    Nutrition

    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Incline DB [ 4 Sets ]
    8x75 | 8x75 | 8x75 | 8x75 | - | - |
    --------------------------------------------------------------------------------
    2. CB Curl, narrow [ 4 Sets ]
    8x70 | 8x70 | 8x70 | 8x70 | - | - |
    --------------------------------------------------------------------------------
    3. Dips [ 4 Sets ]
    10xB | 10xB | 10xB | 10xB | - | - |
    --------------------------------------------------------------------------------
    4. Conc. Curls [ 4 Sets ]
    8x30 | 8x30 | 8x30 | 8x30 | - | - |
    --------------------------------------------------------------------------------
    5. DB Bench [ 4 Sets ]
    8x60 | 8x60 | 8x60 | 8x60 | - | - |
    --------------------------------------------------------------------------------
    6. Hammer Curls [ 4 Sets ]
    8x30 | 8x30 | 8x30 | 8x30 | - | - |
    --------------------------------------------------------------------------------
    7. Low Pulley Cross. [ 4 Sets ]
    8x120 | 8x120 | 8x120 | 8x120 | - | - |
    --------------------------------------------------------------------------------
    8. HS Curl [ 4 Sets ]
    8x40 | 8x40 | 8x40 | 8x40 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    1 mile run ~7mins.
    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

  • #2
    R4W (Ready 4 War)?

    Are you taking this as the pre-workout energy supp? If so, I was informed in a different thread, it may not be needed since you'll be taking the PW which is an awesome energy pre-workout supp itself. If it's working though, keep it up. Good start to the log and I'm going to subscribe to see your BU effects. I've got mine waiting for tomorrows workout myself so I'm anxious to see how it helps.

    Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

    As iron sharpens iron, so one man sharpens another - Proverbs 27:17


    Current Supps:
    Purple Wraath
    Green Magnitude
    Orange Triad
    White Flood
    Blue Up
    100% ON Classic Whey


    Ninety percent of everything is crap.

    Theodore Sturgeon
    US science fiction author (1918 - 1985)

    Comment


    • #3
      Day 2

      Nice workout yesterday evening, did not use R4W as it tends to make it difficult for me to sleep, will only be using it on occasions when I workout in the morning. Felt the lack of pump so to speak but endurance was fine.

      Nutrition
      http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

      Exercise Training Log
      1. Front Squat [ 4 Sets ]
      8x135 | 8x135 | 8x135 | 8x135 | - | - |
      --------------------------------------------------------------------------------
      2. GHR [ 4 Sets ]
      8xB | 8xB | 8xB | 8xB | - | - |
      --------------------------------------------------------------------------------
      3. Leg Press, narrow [ 4 Sets ]
      8x565 | 8x565 | 8x565 | 8x565 | - | - |
      --------------------------------------------------------------------------------
      4. Split Squat [ 4 Sets ]
      8x130 | 8x130 | 8x130 | 8x130 | - | - |
      --------------------------------------------------------------------------------
      5. Single Leg Ext. [ 4 Sets ]
      8x95 | 8x95 | 8x95 | 8x95 | - | - |
      --------------------------------------------------------------------------------
      6. Single Leg Curl [ 4 Sets ]
      8x80 | 8x80 | 8x80 | 8x80 | - | - |
      --------------------------------------------------------------------------------
      Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

      Cardio
      25 mins. boxing
      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

      Comment


      • #4
        Day 3

        Good workout today, strength was good, got some good pumps and towards the end they really made it hard to finish sets, burned like crazy. I'm going to cut out the kickboxing for a while, my left wrist feels not so good right now. Cardio will be either running or the elliptical for a week or two.

        Nutrition
        http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

        Exercise Training Log
        1. Hang Clean & Press [ 4 Sets ]
        8x90 | 8x90 | 8x90 | 8x90 | - | - |
        --------------------------------------------------------------------------------
        2. One Arm Tri Pressdown [ 4 Sets ]
        8x50 | 8x50 | 8x50 | 8x50 | - | - |
        --------------------------------------------------------------------------------
        3. Seated DB Press [ 4 Sets ]
        8x60 | 8x60 | 8x60 | 8x60 | - | - |
        --------------------------------------------------------------------------------
        4. Tri Pressback [ 4 Sets ]
        8x35 | 8x35 | 8x35 | 8x35 | - | - |
        --------------------------------------------------------------------------------
        5. DB Lateral Raise [ 4 Sets ]
        8x25 | 8x25 | 8x25 | 8x25 | - | - |
        --------------------------------------------------------------------------------
        6. EO Pressdown [ 4 Sets ]
        8x100 | 8x100 | 8x100 | 8x100 | - | - |
        --------------------------------------------------------------------------------
        7. CG Shrugs [ 4 Sets ]
        8x225 | 8x225 | 8x225 | 8x225 | - | - |
        --------------------------------------------------------------------------------
        Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

        Cardio
        20 mins. kickboxing
        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

        Comment


        • #5
          Nice workouts / detail

          Comment


          • #6
            Day 4

            Good workout again, had a good pump going after the first couple of sets.

            Nutrition
            http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

            Exercise Training Log
            1. Toe Press [ 4 Sets ]
            20x530 | 20x530 | 20x530 | 20x530 | - | - |
            --------------------------------------------------------------------------------
            2. Rope Crunch [ 4 Sets ]
            20x40 | 20x40 | 20x40 | 20x40 | - | - |
            --------------------------------------------------------------------------------
            3. Forearm Curl [ 4 Sets ]
            20x85 | 20x85 | 20x85 | 20x85 | - | - |
            --------------------------------------------------------------------------------
            4. Seated Calf [ 4 Sets ]
            20x165 | 20x165 | 20x165 | 20x165 | - | - |
            --------------------------------------------------------------------------------
            5. Leg Raise [ 4 Sets ]
            20xB | 20xB | 20xB | 20xB | - | - |
            --------------------------------------------------------------------------------
            6. Rev. Forearm Curl [ 4 Sets ]
            20x45 | 20x45 | 20x45 | 20x45 | - | - |
            --------------------------------------------------------------------------------
            7. HS Seated Calf [ 4 Sets ]
            20x90 | 20x90 | 20x90 | 20x90 | - | - |
            --------------------------------------------------------------------------------
            Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

            Cardio
            20 mins. elliptical ct2 r1 1.66mi.
            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

            Comment


            • #7
              Day 5

              Workout went well today, I will be going back to carb cycling starting next Tuesday and will not be keeping track of diet until then.

              Nutrition
              http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

              Exercise Training Log
              1. Deads [ 4 Sets ]
              8x285 | 8x285 | 8x285 | 8x285 | - | - |
              --------------------------------------------------------------------------------
              2. P/H/C [ 6 Sets ]
              3xB | 3xB | 3xB | 3xB | 3xB | 3xB |
              --------------------------------------------------------------------------------
              3. BB Row, Sup. [ 4 Sets ]
              8x165 | 8x165 | 8x165 | 8x165 | - | - |
              --------------------------------------------------------------------------------
              4. Pulldowns, Sup. [ 4 Sets ]
              8x180 | 8x180 | 8x180 | 8x180 | - | - |
              --------------------------------------------------------------------------------
              5. One Arm DB Row [ 4 Sets ]
              8x100 | 8x100 | 8x100 | 8x100 | - | - |
              --------------------------------------------------------------------------------
              6. Seated Cable Row, N. [ 4 Sets ]
              8x150 | 8x150 | 8x150 | 8x150 | - | - |
              --------------------------------------------------------------------------------
              7. Hypers [ 4 Sets ]
              8x85 | 8x85 | 8x85 | 8x85 | - | - |
              --------------------------------------------------------------------------------
              Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

              Cardio
              1 mile run ~7mins.
              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

              Comment


              • #8
                Looking good so far, been tempted to try R4W myself one day.

                Comment


                • #9
                  Day 6

                  R4W is a staple for me for morning workouts, they just aren't right without it.

                  Starting to get a bit of acne on my face. Workout went well, wrist is still bothering me some seems like I just move from one joint problem right into another one , weather made it hard to get to the gym, some streets were a tad flooded on the way there.

                  Exercise Training Log
                  1. Incline BB [ 4 Sets ]
                  8x190 | 8x190 | 8x190 | 8x190 | - | - |
                  --------------------------------------------------------------------------------
                  2. CB Curl, wide [ 4 Sets ]
                  8x65 | 8x65 | 8x65 | 8x65 | - | - |
                  --------------------------------------------------------------------------------
                  3. Dips [ 4 Sets ]
                  10xB | 10xB | 10xB | 10xB | - | - |
                  --------------------------------------------------------------------------------
                  4. Alt. DB Curls [ 4 Sets ]
                  8x40 | 8x40 | 8x40 | 8x40 | - | - |
                  --------------------------------------------------------------------------------
                  5. BB Bench [ 4 Sets ]
                  8x145 | 8x145 | 8x145 | 8x145 | - | - |
                  --------------------------------------------------------------------------------
                  6. Rev. CB Curls [ 4 Sets ]
                  8x45 | 8x45 | 8x45 | 8x45 | - | - |
                  --------------------------------------------------------------------------------
                  7. High Pulley Crossover [ 4 Sets ]
                  8x60 | 8x60 | 8x60 | 8x60 | - | - |
                  --------------------------------------------------------------------------------
                  8. High Pulley Curls [ 4 Sets ]
                  8x100 | 8x100 | 8x100 | 8x100 | - | - |
                  --------------------------------------------------------------------------------
                  Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
                  Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                  Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                  Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                  Comment


                  • #10
                    Have you tried wrist wraps? I use mine a lot and have eliminated a lot of wrist problems.

                    Comment


                    • #11
                      Day 9

                      DDawg I have wrist wraps for lifting, but don't use them very often, the wrist issue was from getting a little carried away on the heavy bag not the lifting, felt good today and bag session went great.

                      Well holidays are over and its time to get back to dieting, I'll be keeping it just around 60-80 carbs a day, excluding fiber. I'll be adding some higher carb days, but haven't decided whether to do it SciVation cut diet style with moderate carb days every 3rd day or CKD style with one high carb 24-36 hour carb up.

                      Nutrition
                      http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                      Exercise Training Log
                      1. Squat [ 4 Sets ]
                      8x180 | 8x180 | 8x180 | 8x180 | - | - |
                      --------------------------------------------------------------------------------
                      2. Romanian Deads [ 4 Sets ]
                      8x190 | 8x190 | 8x190 | 8x190 | - | - |
                      --------------------------------------------------------------------------------
                      3. Seated Single Leg Press [ 4 Sets ]
                      8x125 | 8x125 | 8x125 | 8x125 | - | - |
                      --------------------------------------------------------------------------------
                      4. Walking DB Lunges [ 4 Sets ]
                      8x50 | 8x50 | 8x50 | 8x50 | - | - |
                      --------------------------------------------------------------------------------
                      5. Single Leg Ext. [ 4 Sets ]
                      8x95 | 8x95 | 8x95 | 8x95 | - | - |
                      --------------------------------------------------------------------------------
                      6. Single Leg Curl [ 4 Sets ]
                      8x80 | 8x80 | 8x80 | 8x80 | - | - |
                      --------------------------------------------------------------------------------
                      Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                      Cardio
                      25 mins. kickboxing on heavy bag.
                      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                      Comment


                      • #12
                        Day 10

                        Nice workout, joints felt pretty good today. Decent run afterwards need to get a new watch with a stopwatch; mine broke .

                        Nutrition
                        http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                        Exercise Training Log
                        1. Standing BB Press [ 4 Sets ]
                        8x90 | 8x90 | 8x90 | 8x90 | - | - |
                        --------------------------------------------------------------------------------
                        2. Standing DB Ext. [ 4 Sets ]
                        8x70 | 8x70 | 8x70 | 8x70 | - | - |
                        --------------------------------------------------------------------------------
                        3. Wide Upright Row [ 4 Sets ]
                        8x95 | 8x95 | 8x95 | 8x95 | - | - |
                        --------------------------------------------------------------------------------
                        4. Rope Pressdown [ 4 Sets ]
                        8x100 | 8x100 | 8x100 | 8x100 | - | - |
                        --------------------------------------------------------------------------------
                        5. DB Bent Laterals [ 4 Sets ]
                        8x55 | 8x55 | 8x55 | 8x55 | - | - |
                        --------------------------------------------------------------------------------
                        6. Seated Dip [ 4 Sets ]
                        8x120 | 8x120 | 8x120 | 8x120 | - | - |
                        --------------------------------------------------------------------------------
                        7. BB Shrugs [ 4 Sets ]
                        8x225 | 8x225 | 8x225 | 8x225 | - | - |
                        --------------------------------------------------------------------------------
                        Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                        Cardio
                        1 mile run ~7mins.
                        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                        Comment


                        • #13
                          Day 11

                          Decent workout today, only went for 15 mins. on the bag, just didn't feel up to it for some reason.

                          Nutrition
                          http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                          Exercise Training Log
                          1. Donkey Calf [ 4 Sets ]
                          20x180 | 20x180 | 20x180 | 20x180 | - | - |
                          --------------------------------------------------------------------------------
                          2. MTS Crunch [ 4 Sets ]
                          20x40 | 20x40 | 20x40 | 20x40 | - | - |
                          --------------------------------------------------------------------------------
                          3. Forearm Curl [ 4 Sets ]
                          20x85 | 20x85 | 20x85 | 20x85 | - | - |
                          --------------------------------------------------------------------------------
                          4. BB Calf Raise [ 4 Sets ]
                          20x145 | 20x145 | 20x145 | 20x145 | - | - |
                          --------------------------------------------------------------------------------
                          5. Rev. Crunch [ 4 Sets ]
                          20x10 | 20x10 | 20x10 | 20x10 | - | - |
                          --------------------------------------------------------------------------------
                          6. Rev. Forearm Curl [ 4 Sets ]
                          20x45 | 20x45 | 20x45 | 20x45 | - | - |
                          --------------------------------------------------------------------------------
                          7. Cable Ext. Rot. [ 4 Sets ]
                          20x20 | 20x20 | 20x20 | 20x20 | - | - |
                          --------------------------------------------------------------------------------
                          8. Cuban Rot. [ 4 Sets ]
                          20x20 | 20x20 | 20x20 | 20x20 | - | - |
                          --------------------------------------------------------------------------------
                          Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                          Cardio
                          15 mins. heavy bag.
                          Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                          Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                          Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                          Comment


                          • #14
                            Day 12

                            Good workout, left out the hypers and didn't do any cardio.

                            Exercise Training Log
                            1. Rack Pulls [ 4 Sets ]
                            8x255 | 8x255 | 8x255 | 8x255 | - | - |
                            --------------------------------------------------------------------------------
                            2. P/H/C [ 6 Sets ]
                            4xB | 4xB | 4xB | 4xB | 3xB | 3xB |
                            --------------------------------------------------------------------------------
                            3. BB Row, pron. [ 4 Sets ]
                            8x150 | 8x150 | 8x150 | 8x150 | - | - |
                            --------------------------------------------------------------------------------
                            4. Pulldown, pron. [ 4 Sets ]
                            8x140 | 8x140 | 8x140 | 8x140 | - | - |
                            --------------------------------------------------------------------------------
                            5. HS High Row [ 4 Sets ]
                            8x200 | 8x200 | 8x200 | 8x200 | - | - |
                            --------------------------------------------------------------------------------
                            6. Seated Cable Row, wide [ 4 Sets ]
                            8x110 | 8x110 | 8x110 | 8x110 | - | - |
                            --------------------------------------------------------------------------------
                            Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
                            Last edited by El Pena; 12-29-2006, 10:55 PM.
                            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                            Comment


                            • #15
                              Days 13-15

                              Sat.

                              Workout went pretty well, I've decided to ditch the flat DB pressing, it just bothers the hell out of my shoulders, I'll be experimenting with machines until I find something I like.

                              4 sets 8 reps
                              Incline DB - 80
                              CB Curl, narrow - 75
                              Dips - 10*BW
                              Conc. Curls - 30
                              Cybex Chest Press - 110
                              Hammer Curl - 30
                              Low Pulley Crossover - 120
                              HS Curl - 45

                              Sun. off day

                              Mon.

                              Cardio at home, due to gym being closed.

                              Shadow boxing - 30 mins
                              Treadmill - 20 mins at 3.2 mph.
                              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                              Comment

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