Recomp/Cut with Controlled Labs! (Glycergrow, Blue Growth, Blue Gene)

[intrusionzero]

Monday December 13th - Chest

Week 6: Entry 25

The Workout

Warmup: 2 mins jumprope

Barbell Bench Press:
Set 1: 95x15 Set 2: 135x10 Set 3: 215x5 Set 4: 215x5 Set 5:215x5 Set 6: 215x5 Set 7: 215x5

Barbell Decline Press:
Set 1: 95x15 Set 2: 205x5 Set 3: 205x5 Set 4: 205x5 Set 5: 205x5 Set 6: 205x5

Barbell Incline Press:
Set 1: 135x10 Set 2: 185x5 Set 3: 185x5 Set 4: 185x5 Set 5: 185x5 Set 6: 185x5 Set 7: 185x5

Pushups (Wide Grip):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx14 Set 4: BWx13


Cardio: Grappling circuit

[youtube]ezHlByHZwXA[/youtube]

The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 5 Caps Green Bulge - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed


Comments/Thoughts:
Had a GREAT chest workout, felt amazing at the end, and still had energy to do a full grappling circuit (takes about 25 mins) now i feel like death.

The Nutrition
1st Meal:2 scoops protein, banana, toast, pb
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, handfull carrots, apple, dried cranberries
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: tilapia fillet, brown rice, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Tuesday December 14th - Back

Week 6: Entry 26

The Workout

Barbell Deadlift:
Set 1: 135x15 Set 2: 225x5 Set 3: 300x5 Set 4: 300x5 Set 5: 300x4 Set 6: 300x4 Set 7: 300x4

Bent Over Barbell row:
Set 1: 135x10 Set 2: 155x10 Set 3: 155x10

One-Arm Dumbbell Row:
Set 1: 55x15 Set 2: 55x15 Set 3: 55x15

Chin Ups:
Set 1: BWxF(5) Set 2: BWxF(5) Set 3: BWxF(5)

Wide grip:
Set 1: BWxF(5) Set 2: BWxF(5) Set 3: BWxF(5)






The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 1 scoop wf, 1 scoop gm - 3 Scoops Glycergrow in yogurt
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed


Comments/Thoughts:
Felt like my endurance was way up today, despite forgetting most my lunch at home and was partially starved - got more sets in and was less tired through my workout. sweeeet


The Nutrition
1st Meal: 1 Scoop Protein powder, banana, piece of toast with pb
2nd Meal: 2 oz almonds
3rd Meal: chicken breast, dried cranberries, apple
4th Meal: Post workout shake
5th Meal: tilapia fillet, brown rice, salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Wednesday December 15th - Legs

Week 6: Entry 27

The Workout

Barbell Squat:
Set 1: 95x15 Set 2: 135x10 Set 3: 185x8 Set 4: 275x5 Set 5: 275x5 Set 6: 275x5 Set 7: 275x5 Set 8: 275x5

Box Squat:
Set 1: 135x10 Set 2: 185x10 Set 3: 185x10 Set 4: 205x5

Leg Extensions:
Set 1: 90x20 Set 2: 180x12 Set 3: 180x11 Set 4: 180x12

Jump Squat:
Set 1: 90x12 Set 2: 90x12 Set 3: 90x12

Split Squat Lunge:
Set 1: 90x10 (each leg) Set 2: 90x10 Set 3: 90x10

Wall Sits:
3x 1.5min


Cardio:
2 5 min rounds jump rope (major suck after working legs)

The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey
5 Caps Blue Growth will be taken before bed




The Nutrition

1st Meal: 2 Scoops Protein powder, 1 banana, toast with pb
2nd Meal: 2 oz almonds
3rd Meal:3 pieces chicken, pita chips, apple, dried cranberries
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: All natural chicken and spinach meatballs with sweet potato fries
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Thursday December 16th - Shoulders

Week 6: Entry 28

The Workout

Seated Military Press:
Set 1: 95x15 Set 2: 135x12 Set 3: 185x5 Set 4: 185x5 Set 5: 185x5 Set 6: 185x5

Side Lat Raises:
Set 1: 30x10 Set 2: 30x11 Set 3: 30x10

Upright Barbell Row:
Set 1: 115x11 Set 2: 115x9 Set 3: 115x10

Cardio:
Heavy should circuits, did 24's circuit with higher weight then usual (85 lbs) as well as the grappling circuit. did some jump rope too



The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 1 Scoop Glycergrow
Intra: 2 Scoops PW, 1 scoop gg
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine, 1 scoop gg
5 Caps Blue Growth will be taken before bed





The Nutrition
1st Meal: whey, toast, pb, banana
2nd Meal: almonds
3rd Meal: chicken breast, apple, pita chips
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: teriyaki chicken, brown rice
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Monday December 20th - Chest

Week 7: Entry 29

The Workout

Warmup: 24's circuit, 2 mins jump rope, 20 mins heavy bag

Barbell Bench Press:
Set 1: 95x15 Set 2: 135x12 Set 3: 185x7 Set 4: 225x5 Set 5: 225x5 Set 6: 225x5 Set 7: 225x5 Set 8: 225x5

Barbell Decline Press:
Set 1: 95x15 Set 2: 135x12 Set 3: 205x5 Set 4: 205x5 Set 5: 205x5 Set 6: 205x5

Barbell Incline Press:
Set 1: 135x10 Set 2: 135x10 Set 3: 135x10

Pushups (Wide Grip):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx15 (30 seconds rest between sets)

Pushups (With legs on bench):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx15 (30 seconds rest between sets)


The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinnder
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed


Comments/Thoughts:
Still feeling great through my workouts, despite my days at work getting rougher. Blue gene helps me recover a lot quicker, while the white flood gives me an AWESOME energy boost

The Nutrition
1st Meal: 1 scoop whey, slice of toast with pb, banana
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, handfull carrots, apple, dried cranberries
4th Meal: Protein bar, handfull almonds
5th Meal: Post sludge
6th Meal: fettuchini alfredo with shrimp and chicken
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Tuesday December 21st - Back

Week 7: Entry 30

The Workout

Barbell Deadlift:
Set 1: 135x10 Set 2: 185x10 Set 3: 225x5 Set 4: 300x4 Set 5: 300x5 Set 6: 300x5 Set 7: 300x5

Bent Over Barbell row:
Set 1: 135x10 Set 2: 135x11 Set 3: 135x9

One-Arm Dumbbell Row:
Set 1: 55x20 Set 2: 55x20 Set 3: 55x18

Chin Ups:
Set 1: BWxF(5) Set 2: BWxF(6) Set 3: BWxF(5)

Cardio:
30 minutes on heavy bag (3 min rounds, 30 seconds rest)
5 min jump rope




The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 1 scoop wf, 1 scoop gm - 3 Scoops Glycergrow in yogurt
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed


Comments/Thoughts:
Spent almost my whole day lifting heavy boxes at work so I thought for sure I would not be able to get myself up to workout but 2 scoops of white flood sure made me change my mind, and apparently didnt affect my lifts much either. I did feel like dying after cardio though

The Nutrition
1st Meal: 2 Scoops Protein powder, banana, piece of toast with pb
2nd Meal: 2 oz almonds
3rd Meal: chicken breast, dried cranberries, apple
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: 1 tilapia fillet, green salad, orange chicken
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Tuesday December 28th - Chest

Week 8: Entry 31

The Workout

Warmup: 2 mins jump rope

Barbell Bench Press:
Set 1: 95x15 Set 2: 135x12 Set 3: 185x7 Set 4: 225x5 Set 5: 225x5 Set 6: 225x6 Set 7: 225x5 Set 8: 135x12

Barbell Decline Press:
Set 1: 95x15 Set 2: 135x12 Set 3: 185x8 Set 4: 205x5 Set 5: 205x6 Set 6:205x6

Barbell Incline Press:
Set 1: 135x10 Set 2: 185x5 Set 3: 185x5 Set 4: 185x5

Pushups (Wide Grip):
Set 1: BWx20 Set 2: BWx15 Set 3: BWx17 (30 seconds rest between sets)

Pushups (With legs on bench):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx15 (30 seconds rest between sets)


The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinnder
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed



The Nutrition
1st Meal: 4 whole scrambled eggs, 1 piece toast w natural pb, banana
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, handfull carrots, apple, dried cranberries
4th Meal: Protein bar, handfull almonds
5th Meal: Post workout shake
6th Meal: all natural chicken meatballs, sweet potato fries, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[intrusionzero]

Thursday December 30th - Legs

Week 8: Entry 32

The Workout

Barbell Squat:
Set 1: 95x15 Set 2: 135x10 Set 3: 185x8 Set 4: 205x15 Set 5: 205x16 Set 6: 205x12

Box Squat:
Set 1: 135x10 Set 2: 185x10 Set 3: 185x10 Set 4: 205x 6

Leg Extensions:
Set 1: 90x20 Set 2: 125x15 Set 3: 160x12 Set 4: 160x12 Set 5: 160x10

Lunges w 50lb dumbbells:
10/leg x 3 sets


Cardio:
2 5 min rounds jump rope, 1 mile run in 20 degree whether. major suck

The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey
5 Caps Blue Growth will be taken before bed




The Nutrition

1st Meal: 2 Scoops Protein powder, 1 banana, toast with pb
2nd Meal: 2 oz almonds
3rd Meal:3 pieces chicken, pita chips, apple, dried cranberries
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: All natural chicken and spinach meatballs with sweet potato fries
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form

Daily Eye Candy:

[sergibob]

I've following your log, very detailed and really good the daily candy!
I wonder if will you be posting your initial & final stats or progress pics? I guess you have made good progress so far as you have clean diet, good training program and excellent supps stack