Day 0


Stats
Age: 19
Weight:168lbs @10.8%bf
Height: 5'11"
Body Type: Ecto

Measurments
Forarms: 12.25
Arms: 15
Neck: 15
Shoulders: 47.75
Chest: 41.5
Waist: 32
Quads: 24
Calves: 14.75

Current Lifts
Bench: 245
Squat: 375 to //
Deadlift: 365 w/o straps

Supplements
ON 100% Whey
ON 100% Casein
ON Opti-Men Multi
MAN Clout
Controlled Labs GlycerGrow


Diet
about 3400cals in a 40/40/20 macro breakdown

Breakfast
-1 Scoop Protein
-8oz Skim Milk
-2 Packets Oatmeal

Snack- 2 Slices Whole Grain Bread
- 3Tbs Peanut Butter

Lunch- 6oz Chicken Brest
- Banana
- 1/2 Cup Whole Grain Rice

Pre-WO
1hr pre -1 Scoop Protein W/ 8oz Skim Milk
30min pre - 8oz gatoraid


Post WO-8oz Gatoraid
-2 Scoops Protein W/ 16oz Milk

Dinner
- 4 egg whites
- lean beef or chicken
- potato or rice
- corn

snack- 1Can Tuna
- 3Tbs Mayo
- 2 Slices Whole Gain Bread

Bed -1 Scoop Protein w/ 8oz Milk

Hydration
at least 1 gallon pre-workout and another gallon durring/after

Workout

2on 1 off 2 on 2 off
Mon-Chest and Tries
Tues-Back and Bies
Wed-Off
Thurs-Legs and Abs
Fri-Chest and Delts
Sat/Sun-Off

Cardio- Soccer and a 2 mile run 2 days a week

Day 1
June 25, 2006
-took first servings to pre load the creatine for monday and the only comment i can make is the clout still has a strong after taste it smeels way better than it tastes... its not that its even near the taste of CEE but you have more to drink then when its just CEE

-no upset stomach to speak of

Day 2
June 26, 2006
Chest and Tries

- today i had a good workout for just getting back into taking supplements i was off all supplements for 5 weeks

-after a good cut i am back to 168lbs from 176lbs so im down about 1.2%bf so i am mush leaner. Its time to bulk back up untill next summer

- the tase of the Clout was not as bad as it was last time i mixed it with about 5oz of distilled water and it was about a 7 on a scale from 1-10 it was a 5 with my country tap water...

3 warm up sets

Benchpress
190X6
205X5
205X5
215X3
215X3

Incline (45deg) Benchpress
135X6
155X6
165X6
175X6

Close-Grip Benchpress
155X6
165X6
175X5

Skull Crushers
70X6
80X6
90X6

DB Flyes
50X6
50X6

- as you can see i went to light on just about everything just so i could see where i stand because with moving in ando out of 2 places so far this summer i ididnt get to many quality lifting days in

Day 3
June 27, 2006
Back and Bi's

-today i woke up feeling like crap i dont know what it is i think its just a cold tho im just pissed because i want to give this log my all...but i gave it a try any way although the numbers are low because i didnt want to over do it

Deadlift
135X6
225X6
255X6( will be 275 next week)

BB bent over row
135X6
135X6 ( will be 145)
135X6 ( will be 155)

Shrugs (dont have anything bigger than 50 for DB over summer)
50X8
50X8
50X8

pull ups
6Xbodyweight
6Xbodyweight
6Xbodyweight

standing BB curl
70X6
90X6
110X6

recline curl
40X6
40X6
40X6

- once again i am sorry for the crappy work out i will take my off day to rest the best i can tomorrow...

Day 4
June 28, 2006
Off Day


yeah im def sick today...woke up 3 times last night sweating like crazy but just kept sleeping threw it so the feaver would do its job got 13hrs of sleep not countign wakign up in the middle of the night...diet is lacking today im on meal 3 of 7 . im gonna try to get some more food in me by the time i sleep i just hope im better by tomorrows workout.

Day 5
June 29, 2006
Legs

-Well feeling a lot better today still a little groggy in the head and my throat hurts... It really sucks when you just start a log and you get a little under the weather. but i still threw down a few sets of squats.


doing two types and so many sets because i dont have a leg press over summer

Squats (deep)
135X6
155X6
185X6
205X6

Squats (//)
255X6
275X6
300X0 (will add these when i feel better)


- i will add in my calf rasies and my hamstring curls tomorrow with my friday workout

would like to add that tonight i feel much better like 90-95% and i have followed my nutrition to the T i hope this means a solid Chest and Delt day...

Day 6
June 30, 2006
Chest and Delts

- over all i had a good day....im like 99 if not 100% better diet was about 80% cicnt get down meal 6

-workout was nice got my numbers up and had a good full muscle pump

- my muscle fullness has been much better this past week and im sure it is because of the Clout


Benchpress
210X3
210X3
230X2
230X2
250X0 was very close but my partner helped a lb or 2 from my chest about 2in
250X 1/2 neg only

Incline Bench
175X6
185X6
195X6
205X3

Flys
50X6
50X6
50X6

DB millitary press
50X6
50X6
50X6

upright row
70X6
90X6
110X6


rear delt raises
25X8
25X8
25X8


-wish i had heavier dumbells

most of it was not logged i was maintaining in my anagen log then i lost 8 lbs after
but i also lost some water weight because i stoped takign CEE and glycer grow for 5 weeks


strength also went down...

Day 8 July 2, 2006
WEEKLY UPDATE/OVERVIEW of Week 1

Weight: 170 up 2lbs and waist is still at 32in

- this week was real crappy in terms of working out i was just sick on 2 of my 4 workout days and that sucked

- the weight gain is nice im sure some is water weight due me being off cratine and glycergrow for 5 weeks

- so far i measured my arms and they are up .25in so i know my muscles are fuller from the clout and all week they were nice and full

-my endurance is going up as well because my friday workout i felt like i could go all day

-on clout...well the taste is nothing to bragg about im geting used to it. i never tried the first version but this one isnt to bad..not great tasting but i have had worse in the supplement world. i hope next weeks i will see some nice gains because i wont be sick

- Diet has been between 80-90% this week because of graduation partys, 4th of july weekend and being sick. howerver, 2 days this week were 100%

Day 9
July 3, 2006
Chest and Tries

- today was a good workout had good focuse ans strength im finnaly back into things and feeling good.

-up on all lifts but i did stat out crappy.

3 warm up sets

Benchpress
195X6
205X5
205X5
220X3
220X3

Incline (45deg) Benchpress
185X6
195X4
205X2


Close-Grip Benchpress
175X6
185X3
195X2

Skull Crushers
80X6
90X6
100X4

DB Flyes
50X6
50X6
50X8

Day 10
July 4, 2006
Back and Bi's

- happy 4th of july guys. i had a much better workout then last week and i finaly felt a good pump from the clout and some numbers were new PR's

Deadlift
135X6
225X6
275X6 (new PR 6 rep)

BB bent over row
135X6
145X6
155X6

Shrugs (dont have anything bigger than 50 for DB over summer)
50X8
50X8
50X8

pull ups
6Xbodyweight
6Xbodyweight
6Xbodyweight

standing BB curl
90X6 ( should start at 100)
120X4
125X2 (new PR)

recline curl
50X4
50X4
50X4

Day 11
July 5, 2006
Legs

-much better leg day today

doing two types and so many sets because i dont have a leg press over summer

Squats (deep)
115X6 A2G
135X6 A2G
135X6 A2G
155X6 A2G
185X6 3 in below //
225X6 (//)
250X6 (//)

Hamstring Curl
45X6
70X6
80X6

Calf raises
50+bwX12
50+bwX12
50+bwX12

then some ab work

Day 12
July 6, 2006
Chest and Delts

-nice strong work out, muscles full, good pump, some numbers went up

- as for clout im sure its working my endurance is much better between and durring sets

-im almost sold on clout cant wait for next week

Benchpress ( felt much stronger today)
220X3 (up 10lbs)
220X3 (up 10lbs)
230X2
230X2
260X1/2 Neg Only


Incline Bench
190X5
200X3
210X2 new PR

Flys ( up 2 reps on all)
50X8
50X8
50X8

DB millitary press (up 2 reps on all by 3rd set)
50X8
50X8
50X7

upright row
70X6
90X6
110X6


rear delt raises
25X8
25X8
25X8

It doesn't kick in fully until week 3-4. You need that other bottle to get enough time with the full effect. It's intense.

yeah but not many sites have the new formula and iv only ordered off bulknutrition so i dont know what other companies to go with for good service

and i cant wait to see how good it gets i hope it keeps getting stronger

Call BN and ask specifically for it, or just ask dwm3000 or whatever his name is to match BN price through www.manb2p.com

ok. and the taste of the new one kinda grows on you its not very bad any more over all i think its one of the best creatines iv tried

Day 13
July 7, 2006
Off Day

- well today i got my wisdom teeth out my face is swollon and i am trying to get as many cals as possible for the next 3-4 days untill i can chew agian i am upping protein shakes because i kinda have to. i have my casein and milk, and eggs and oatmeal i can down also thin slice turkey will have to do bread is a little to tough but i will do the best i can

- sad part it as a safty measure they put me on 5 days of penicillin so i hope to god that it dosent kill my strength