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My Crazy Log (Exo pwrd)
Hey , fellas. I am here and deciding to start a log as I was invited by exogen as logging on a few other boards weren’t a total success. Currently, my goals are to improve overall size, shape and symmetry while maintain conditioning as best as possible. I’ll go over diet and training below -
My intention is always to create the best possible physique, but I do have goals of stepping on a men’s physique stage again. I’ve done two small shows. Possibly , next year if everything goes as planned.
The physique got pretty depleted, but I did get to new levels over the summer. Dealt with stress and such. Was off most of everything, but continued on with the training. Money was tight, so diet was low and my activity levels were forcefully higher. However, I feel much fuller today while maintaining conditioning. Arms, delts and chest are starting to look much improved.
Exo has been great to me and everything I have gotten has been amazing. Clean and pip free, as well.
currently running - 200 eq / 150 dhb / 150 primo Weekly. I’ve just changed to more frequent pins ~ 3 x weekly so will now begin to increase. I’ve also held onto some tbol he gifted me from my first log and may add it in at 25-50mg 3-4 x a week pulsed for pre workout performance, but to lessen the toxicity in this fashion.
Like i said , lower doses over long durations keeps my blood work in check and I feel as it’s a better alternative . However, there is something to be said about higher dosing and what it produces physique wise.
planning to increase slowly and as needed-
Mon - 100 dhb / 100 eq / 100 primo
Tuesday - 100dhb / 100 eq / 100 primo
Friday - Same
I like lower doses for longer durations. Eq is probably my favorite. Starting to feel very vascular but just began maybe 2 weeks ago
just started vet grade b12, as well to help with appetite and fatigue.
Training is as followed : *I’ve changed a couple of things with my training recently and experimenting*
Day 1 - Chest and triceps
Day 2 - Back, rear delts and biceps
Day 3 - Legs
Day 4 - Delts and arms
Day 5 - Rest
Day 6 - Chest - Biceps
Day 7 - Legs and Delt hypertrophy
Day 8 - Back and triceps
Day 9 - Rest
My volume can change based on intensity. Now , going MUCH heavier than before and trying to maintain volume. I also utilize many intensity techniques.
Per diet will update training / meals daily, or as frequent as I can.
Really trying to bring up my arms . I’ve noticed more frequent training and actually focusing on them like any other muscle group has helped. I’ve been doing 8-12 reps as opposed to 15-20, or just aiming for a pump.
Diet - keep in mind, I deal with some food allergies, maybe autoimmune related and such so this is just what works. I do not tightly track macros, but have an idea of calories which is accurate. I like to go by feel and instinct , though. For the most part, I’m trying to get out of the numbers so much. Food quality and knowing what your body needs is important too. Judging how the diet reacts using the mirror and gym performance.
Protein - Fish, egg whites , some cottage cheese, pea protein isolate and ground turkey
Carbohydrates - Fruit(mainly berries, watermelon, melon, Orange ), oatmeal , white rice, potatoes(sweet / white), some rice based cereals, kidney beans and Ezekiel bread.
Fats - Raw peanuts, MCT oil and avocado
Fiber - All sorts of veggies . Zucchini , yellow squash , cucumber , spinach, romaine lettuce, green bean, etc.
I'll also include some more free meals . An example is what I consumed today , post workout
Indian - Aloo Matar (Delicious)
And I love throwing in some ramen noodles, kids cereal, etc
4-5 meals a day usually. I’ll log meals on a basis.
Pretty small and skinny looking . Hoping to get to another level soon, but I have my intention of doing so. Let’s see what I can achieve .
Today was - Chest and triceps
Dumbbell incline press 2x 12, 9 , 1x rest pause 8/4 (only 2)
First time using this ex in a while . I love the feel , so I will aim to improve each week- Decline bench press Warm up, 1x 4, 1x 2 (testing my strength , got to be careful) , 1x 12, 1x 15-20
Hammer strength flat plate loaded press - 1x 13, 1x 7, 1 dropset
Pec deck 4x 10-15
Cable fly - Essentially I just do reps and sets while adjusting the weight in a fast pace fashion until I’ve exhausted the pecs and have a max pump.
Vbar press down 2x 12-15 , 1x 20-30
Overhead Tricep extension machine (AMAZING , highly recommend this) 3x 8-12
One burnout of single arm cable tri extension 3x 10-20 back and forth, no rest so it is basically a 3 set in one. As a single arm extends another rest.
Cardio - Walking, golf, biking, etc. Small amounts of gym cardio as needed
Thanks for following
Starting
Last edited by GlorySpecialist; 10-02-2022 at 05:20 AM.
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Another goal that I will log -
Always dealt with anxiety/depression and been getting hit by heavy amounts of overthinking and stress this past year. I have some PTSD, as well. I'll be honest, this summer has been difficult, though but when anything unrelated hits me, the stress can feel overwhelming
I am going to begin to start praying and learning of ways to handle this/ conquer it and get rid of the demons
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Good to see you came over to BOP to continue tracking progress, welcome. If stress and anxiety are that bad for you PM and I can share some resources that have radically changed the way I see the world and brought me present in the moment vs being stuck in your head. I will be following along, GET SOME 💪
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Originally Posted by
JohnMcc
Good to see you came over to BOP to continue tracking progress, welcome. If stress and anxiety are that bad for you PM and I can share some resources that have radically changed the way I see the world and brought me present in the moment vs being stuck in your head. I will be following along, GET SOME
I like it here. Always enjoyed BOP actually !
if you don’t mind, I’d like a helping hand. Expect a PM because sometimes I need honesty and to talk. Talking helps me figure out a way out of it.
God bless you, John
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Great bro.I'll follow along.
Sorry to hear about the depression.We all go thru it at some point in our lives my brother.I went thru a bout of it about 10yrs ago and thought it was a mid life crisis.lol.Hang on there and stay focused on all the positive things and people in your life and how important your role is in all of it.
Try natural supps to help as well.I started taking many different ones throughout the day and before bed to help.B,C,Ginkgo,Gaba,etc and whole thu don't work right away like scripts, they do have an accumulative effect that builds up over time to help your own body fight the depression.Key is to be patient and give them time to work.
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Originally Posted by
PEP-PATRIOT
Great bro.I'll follow along.
Sorry to hear about the depression.We all go thru it at some point in our lives my brother.I went thru a bout of it about 10yrs ago and thought it was a mid life crisis.lol.Hang on there and stay focused on all the positive things and people in your life and how important your role is in all of it.
Try natural supps to help as well.I started taking many different ones throughout the day and before bed to help.B,C,Ginkgo,Gaba,etc and whole thu don't work right away like scripts, they do have an accumulative effect that builds up over time to help your own body fight the depression.Key is to be patient and give them time to work.
man, I think many have dealt with something. At my age, I guess I’m just starting to worry about my future really bad. It is starting to get to me.
I''ve used Gaba in the past before bed. L theanine is good. Was unaware ginkgo is good for this and I have never tried. Always read it is good for brain health.
Depression was bad yesterday and the stress is getting to me as I type this lol. I have to keep myself BUSY haha. I’m praying something good happens with fitness. Thank you SO much and God bless
Last edited by GlorySpecialist; 10-03-2022 at 03:59 AM.
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Originally Posted by
GlorySpecialist
man, I think many have dealt with something. At my age, I guess I’m just starting to worry about my future really bad. It is starting to get to me.
I''ve used Gaba in the past before bed. L theanine is good. Was unaware ginkgo is good for this and I have never tried. Always read it is good for brain health.
Depression was bad yesterday and the stress is getting to me as I type this lol. I have to keep myself BUSY haha. I’m praying something good happens with fitness. Thank you SO much and God bless
I use gaba almost regularly. Also helps with blood pressure.
Never Stop Growing
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Pull day. Quick but intense as I was playing golf after.
Hammer strength standing Tbar row 4x 15, 8, 4, 4 into a dropset (Heavy)
lat pull down 4x failure
cable row 4x 15-20
One arm hammer strength neutral grip row 3x 8-12 each side
Neutral grip pull down 3x 12-15
Incline db curl 3x 15-20
straight bar cable curl 3x 10-12
shrugs bb 2x failure
rear delt db fly (Seated) 3x Failure
Abs - (Forgot to mention that I do ab training pretty frequent)
Sit ups superset ab wheel 3 sets
Crunch machine 2 sets
Hanging leg raises 30 reps
EEnduance and strength are going up weekly. (EQ)
meals so far -
Meal 1 - Post workout as I woke up and went straight to the gym. Had a cup of beet root juice on the way for pump/vasodilation
Watermelon 1-2 cups roughly
Cream of rice 1 serving
Egg whites 1.5 cups
Some spinach
in-between meal - 1 scoop pea protein isolate
almonds 1 oz roughly
strawberry 1 - 2 cups
At the golf course
Snacked on some Raw , unsalted peanuts and some sunflower seeds… and some red man tobacco lol
2 cans of solid albacore tuna
Meal 2 - Got hooked up with some sushi
Sashimi
Rice
Miso
Meal 3 - Planning on turkey and yams to finish off the meals and some form of easy digestible protein before bed
Also, 2 large salads w/ lettuce , spainch, carrot , squash, some berry and some chopped apple
Golf was great
Last edited by GlorySpecialist; 10-07-2022 at 09:20 AM.
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Leg day today. Very intense today, was destroyed after the first exercise
Hack squat(Cybex) 1x 20, 1x 15, 1 x 6 (failing between 5-8), 1x 10
Leg press 2x 15-20, 2x 8-12
Smith Machine Squat 1x 4-6, 1 dropset
Romanian dl with dumbbells 1x 10, 1x 4-8, 1 back off of 10-12
Lying leg curl 3x 8, 4, 12, dropset
Leg extension 5 sets rest pause style, just kept going up and down in weight and repping between light/high and heavy/lowish
Seated calf raise 3x 20 superset walking lunges 3x 12
With the eq/b12, my endurance is sky high now and muscular contractions are insane. Refer to my b12 log
Last edited by GlorySpecialist; 10-07-2022 at 09:20 AM.
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only thing about gaba is if you take on the spot when you have an attack sometimes you'll feel better before it even kicks in. but yeah, lots of guys here that have way more in common then you think.
guys the gentleman that's running this log. his pictures do no justice. he's ripped as f#@K. tracing paper thin skin
GloryS go check out JohnM log !
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Beyond Human Genetics
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