Thank you very much to Controlled Labs for allowing me to test one of their newest products. I have tried other CL products in the past and have greatly enjoyed them. Enough small talk:

Age: 31

Height: 5’9

Weight: 175

BF: 13

Past Year: Ran 2 long bulking cycles (back-to-back) and got up to 220 and 25% which admittedly I did get sloppy towards the end. Since then, I ran a strict cut which consisted of carb-cycling during the week, heavy HIIT cardio, and very little reliance on “cutting supps.” At the end, I got down to 167 and 11.2%  

Currently: I have introduced carbs into my diet over the past 2 months, hit the weights hard, backed off HIIT cardio slightly and am back up to 175 and 13%.

Workout: Chest/Back
Body Burn Class
Arms
Legs/Shoulder
It’s a 3 day lifting cycle with a class thrown in on Tuesdays. I
alternate which bodyparts I workout twice/week.
I will list exercises when I do them.

Cardio: Monday – HIIT in the late afternoon
Tuesday – Body Burn Class
Thursday – HIIT
Saturday or Sunday – light cardio

Diet: Average daily macros
Calories – 2900 - 3300
Carbs – 270 - 320
Fat – 50 - 60
Protein – 300
I will list diet as I go as well.

Current Goal: Continue gaining lean mass while maintaining or dropping BF.

Current Supps: EAS whey protein
ON casein
Now Adam multi
Now ZMA
Ginkgo biloba
Waxi-maize
Purple lemonade purple wraath
(Need to purchase creatine)

Pics: They will come in the next 2 days.

Wednesday - 4/2

Breakast (Early morning so it's a quick one)
1 cup cottage cheese mixed with Dannon Light & Fit
1 grapefruit
1 cup soy milk
1 cup Kashi

Meal 2
1 scoop casein
1 scoop whey
1 cup oats

Meal 3
8 oz. turkey breast
2 slices double fiber bread
1 cup broccoli

Meal 4
8 oz. tilapia
2 wheat tortillas

Workout

PWO Shake 1
2 scoops waxi-maize
5g glutamine

PWO Shake 2
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

Dinner
8 oz. pork chop
1 cup broccoli
1 cup brown rice
1/2 cup black beans
2 cups salad greens

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

I absolutely love eating all of this and am getting to the point where I might need to up my macros in most areas soon.

Workout

Barbell Curl superset with Skulls 3 sets of 6
Seated Hammer Curl superset with Rope Pulldowns 3 sets of 6
Reverse Cable Curl superset with Weighted Dips 3 sets of 6
Mid Cable Double Bicep Curl superset with Cable Kickbacks 3 sets of 6

Arms felt huge and extremely tight today (tighter than usual).

As far as the PW, first taste was a bit of a surprise as I am sure it has been with most others. But, after a few swigs, it's all good. I mixed it pre-workout with 1 1/2 scoops in 33oz. water. I managed to drink it about 20 minutes pre-workout, through workout, and whatever I had left, I dumped into the PWO Shake 1 with the waxi-maize and glutamine. All in all, a good day.

Thursday - 4/3

Breakast
3 whole eggs
3 egg whites
1 cup oats
3 slices Jennie-O turkey bacon

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

1 cup cottage cheese
1 Dannon Light n' Fit
6 whole wheat crackers
1 tbsp. PB

2 4oz. ground turkey burgers
2 whole wheat buns

1 scoop whey
1 sccop casein
1 cup oats

Dinner
8 oz. tilapia
1 cup brown rice
1 cup black beans

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Good day of eating, never felt too full or too hungry.

Workout

Squats superset with Dbell Press 3 sets of 6
Ham Curl superset with Front Dbell Raise 3 sets of 6
Dbell Split Squats superset with Lat Dbell Raise 3 sets of 6
Smith Calf Raise superset with Incline Dbell Front Raise 3 sets of 6

Walked/slow jog for about 10 - 15 minutes afterwards.

Holy crap did I sweat like an animal. I usually sweat a decent amount on leg day but today my entire shirt was soaked. So far, 2 days with the PW and 2 days of extra sweating. We shall see if this continues.

PW was like water today and I did 2 full scoops in 33 oz. of water so as far as taste, extremely quick to get used to. I may try it in less water as I'm not getting all that much flavor.

Friday - 4/4

Breakast
1 cup cottage cheese
1 grapefruit
1 cup Kashi w/ 1 cup soy milk

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

4oz. tuna
1 tbsp. mayo
2 slices wheat bread
1 cup green beans

2 4oz. salmon portions
2 wheat wraps
1 kiwi

2 scoops whey
1 wheat english muffin
1 tbsp. powerbutter

Dinner
6oz. chicken breast
1 sweet potato
15 asparagus spears
2 cups salad greens

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Smith Incline Press superset with Underhand Bent-Over Row 3 sets of 6
Flat Dbell Press superset with V-Bar Pulldown 3 sets of 6
Incline Dbell Flye superset with Seated Row 3 sets of 6
Dips superset with Back Extensions3 sets of 6

10 minutes on the stair climber and 15 minutes on the treadmill.

Not as much sweating as the past 2 days but the intensity was there and felt great. Had a good feeling throughout the workout and afterwards.

Just wanted to say that I apologize for not updating but I've been out of town since Sunday evening and just got back in. I did get 1 workout and 1 cardio session but because it was a rush trip, I wasn't able to pack any supps. I will pick it back up tomorrow and pics as well.

Wednesday - 4/9

Breakast
4 whole eggs
2 egg whites
1 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

10oz. turkey breast
1 tbsp. mayo
2 slices wheat bread
1 cup broccoli

South Beach Meal

2 scoops whey
1 cup oats
1 tbsp. powerbutter

Dinner
8oz. steak
1 cup rice
1 cup mixed veggies
2 cups salad greens

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout
Beginning a new routine for the next 4 weeks. The first week will be done with 50%-70% of 1 RM but taking 7-10 seconds on the positive and then negative. The 2nd week is 1-2 seconds, third is less than 1 second, and the fourth week is basically 21's but 7 fast, 7 slow, 7 regular.

Incline Cable Flye 2 sets of 7
Pec Dec 2 sets of 7
Flat Dbell Flye 2 sets of 7
Rope Pulldown 2 sets of 7
Skulls 2 sets of 7
Rev. Iso Cable Pull 2 sets of 7


Pretty difficult to adjust to taking so much time on a move and I'm sure I'll feel it tomorrow.

Thursday - 4/10

Breakast
5 whole eggs
4 egg whites
1 whole wheat bagel

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

1 cup cottage cheese
1 dannon light n fit
12 whole wheat crackers
1 tbsp. pb

2 4oz. ground turkey breast patties
2 whole wheat buns

1 scoop whey
1 scoop casein
1 cup oats

Dinner (worked late)
5 oz. tuna
2 slices double fiber bread
1 kiwi

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Leg Press 2 sets of 7
Leg Extension 2 sets of 7
Lying Cable Ham Curls 2 sets of 7
Smith Calf Raise 2 sets of 7
Naut. Calf Press 2 sets of 7

Prety intense with taking so freakin' long on a leg move but the pump was incredible. Also, it was surprising that I didn't have DOMS from the previous day's workout. Not that I'm complaining one bit but it was a pleasant surprise.

Im liking your "Experienced Tester" title But seriously, great log thus far. I might have to invest in PW here soon. I've been sticking to Lemonade Xtend for months

Friday - 4/11

Breakast
3 whole eggs
3 egg whites
1 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

SB Meal
Kiwi

2 4oz. tilapia
2 whole wheat wraps

1 scoop whey
1 scoop casein
1 cup oats

Dinner (worked late)
8 oz. steak
2 cups mixed veggies

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

DBell Side Lat Raise 2 sets of 7
Rear Pec Dec 2 sets of 7
Cable Front Raise 2 sets of 7
Naut. Shoulder Press

The workout was incredibly difficult taking the full 7 seconds on the positive and negative and I am still quite sore on Sunday. I was able to maintain focus, intensity, and drive all throughout the workout however and did not want to quit.

Monday - 4/13

Breakast
4 whole eggs
3 egg whites
1 cup oats
4 slices xtra lean turkey bacon

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

1/2 cup cottage cheese
1 Dannon Light N' Fit
12 whole wheat crackers
1 tbsp. natty pb

2 4oz. tilapia
2 whole wheat wraps

2 scoops whey
1 wheat english muffin
1 tbsp. natty pb

Dinner
8 oz. steak
15 asparagus spears
1 1/2 cups brown rice
2 cups salad

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Lat Pulldown 2 sets of 7
Seated Row 2 sets of 7
Cable Straight Bar Pressdown 2 sets of 7
Preacher Curl 2 sets of 7
Cable Curl 2 sets of 7

We just got this new rope climbing machine. You can sit or kneel on this pad and set the weight stack and the intensity of the rope. Lighter intensity for cardio and heavier intensity for strength. I messed around with it for a bit and LOVED it. When I was done, my back was incredibly pumped as well as chest and biceps.

Wednesday - 4/15

Breakast (early morning)
1 grapefruit
1 cup cottage cheese
1 cup soy milk
1 1/2 cups Kashi

2 scoops whey
1 wheat english muffin
1 tbsp. natty

2 slices double fiber bread
1 tbsp. mayo
mustard
8 oz. sliced turkey breast
2 cups broccoli

8 oz. tilapia
2 whole wheat wraps

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

Dinner
8 oz. steak
1 cup broccoli
1 1/2 cups brown rice
2 cups salad

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Alt. incline dbell press
Decline smith press
Flat cable flye
Push-Ups (3 positions)

Skulls
Close-Grip
Reverse Grip Pulldown

I have decided to switch my workout to pyramid my weights up. Need to gain strength in some key lifts and size as well. I did 4 sets of each exercise usually with reps of 10, 7, 4, 3.

Thursday - 4/16

Breakast
4 whole eggs
3 egg whites
1 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

1 cup cottage cheese
1 Dannon Light N' Fit
12 whole grain crackers

2 4oz. ground turkey breast patties
2 whole wheat buns

2 scoops whey
1 cup oats

Dinner
2 cups of Hamburger Helper Chicken Fried Rice (damn good!!!)

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Deadlift 4 sets
Seated Row 4 sets
Pull-Ups 2 sets
Rope Pull 2 sets
Back Extension 3 sets

Alt. Dbell Curl 4 sets
Preacher Curl 4 sets
Cable Hammer Curl 4 sets
Rev. Grip Cable Curl 4 sets

Again, did the sets with ascending weight....Major DOMS today in chest and almost painful in the triceps. Feels so good though.

As far as the PW, tastes great and have plenty energy and intensity to last me throughout the entire workout. ENjoying it.

Friday - 4/17

Breakast
4 whole eggs
3 egg whites
1 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

5oz. tuna
4 slices double fiber wheat bread
1 cup green beans

6 oz. chicken breast
1 cup brown rice

2 scoops whey
1 wheat english muffin

Dinner
Nachos with/ xtra lean ground beef
Wheat chips
Tomatoes
Onions
Fat Free cheese

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Dbell SHoulder Press 4 sets (Ascending weight)
Dbell Front Raise 4 sets (Ascending weight)
Cable Behind Back Lat Raise 4 sets (Ascending weight)
Cable Cross Sholder Pull 4 sets (Ascending weight)

Was scheduled to do legs but I still have pretty bad soreness in the triceps, chest, back, and shoulders were toast after that workout. I just didn't have the energy and desire to give legs the intensity needed. So, I went on the Stair Climber for 15 minutes.

Saturday will be light cardio and Sunday will be a day of rest.

Saturday - 4/20

Breakast
4 whole eggs
3 egg whites
3 slices xtra lean turkey bacon
1 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
5g glutamine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
1 1/2 scoops whey
1 scoop whey
1 cup oats
1 banana

1 cup cottage cheese
1 Dannon light n' fit
12 whole wheat crackers
1 tbsp. natty pb.

2 4oz. tilapia
2 whole wheat wraps

2 scoops whey
1 wheat english muffin

Dinner
8 oz. chicken breast
1 cup rice
1 cup veggies

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Incline Smith 4 sets ascending weight
Flat Dbell Press 4 sets ascending weight
Decline Dbell Flye 4 sets ascending weight
Cable Xover 4 sets ascending weight

Cable Skulls 4 sets ascending weight
Rope Pulldown 4 sets ascending weight
Cable Kickbacks 4 sets ascending weight

Tough workout and it feels good to be doing decline exercises for chest (it's been quite a while).

As I am writing this Teusday, serious DOMS in my chest. Recovery just hasn't seemed to be there the past week and a half. Yes, I'm using a new routine but still, recovery has been slow in coming. Did shoulders on Friday and still have some soreness today.

Awesome detail in here, I am not caught up yet

Sorry for not updating this past week...been crazy due to work and travelling up to Philly for a couple of days. Diet has pretty much stayed on track and I did get a couple of workouts in. Muscle soreness has been taking quite a bit to go away. Chest didn't feel "normal" from Monday's workout until about Friday night. Abs from Tuesday are still sore today. Only reason I mention this is that usually my soreness goes away (if I have any) after 2-3 days. Not sure why this is different this time but wanted to mention the observation. Today is an off day (well, walked 1 mile, ran 1, and walked a third).