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So I have spent the last 4 weeks getting acquainted with CBL and figuring out my balance to maintain, gain, and lose mass accordingly, but after trying out the CEP Bicep Curl from BPak's Video… I was sold on trying this program. The thing is that is comes with a meal plan that is structured according to the intended goal with built in carb cycling, and a model similar to CBL.This isn't in line with the regular CBL, but they meal structuring is somewhat similar, though given the nature of the program, it's a bit too intense to enter fasted, and calls for a a copious ammount of fat per day for the first 2 weeks. The program comes with 3 workout schedules, beginner, intermediate, and advanced. I chose the intermediate (approx. 75 min per workout according to the .pdf, however more like 105 min if you add in the abs and factor in small wait times for equipment at the gym)My supplements include:
- Bcaas (2:1:1 for pre and peri, 10:1:1 post) Biogro - BEP made from Bovine ColostrumAnnex Protien blend (contains Hydrolysates)Myo-X - Myostatin Blocker made from Bovine ColostrumCreatine MonohydrateGlutamineFish oil (DHA/EPA)Caffiene pills for the pre and post.5 Deca / 4 Dendro Natural HGH Support SprayT Bomb II Natural Test Booster ZMAX-Factor (this is something I'm testing out but is an omega 6 fatty acid that improves muscle inflammation for greater anabolism)Warrior TVP Pre-WorkoutWarrior hers Pre workout used in my post workout carb cocktail for the caffiene, l-Carnatine, and other fat burrning goodies.CarnoSyn (Carnatine blend used in AM and mixed into pre-workout for lifting and taken pre cardio)MultivitaminTotal Veggie Greens Supplement
(I'm definitely a SUP Junky)Anyways: here we go.
Day 0 StatsWeight: 201Height: 6'0" Bf%: approx 12%Chest: 45"R Arm: 15"L Arm: 15"Waist:34.5"Hips: 38"R Thigh: 25"L Thigh: 24.5"R Calf: 16"L Calf: 16"
Day 1 Workout Log:AM: Cardio8 wingate sets (30s on/60s coast)7 minutes of a HIIT Class I instructNotes: God damn I hate cardio.PM: Lifting
- ChestFront DeltsBiceps(Abs/Core)
Notes: Lifting wasn't terribly difficult, thought failure came pretty efficiently at lighter weights than I'm use to lifting. Biceps are definitely feeling Juicy, and the chest got a really good pump. Not use to SO MUCH ECCENTRIC MOTION, but all in all I really liked the focus and clarity today's plan involved. I don't think I've ever had such a thorough targetting of my upper chest. The front delt segment did not go terribly well, but thats because I wasn't reading the workout schedule properly on how to do super sets and giant sets. Noted for next time, and glad I caught that mistake one day one.Macros for the day: 150f / 237 c / 362 pNotes: woke up the next day feeling fatter for sure, like noticably in one day. Not use to so much fat in the day, or so much protein. Fat went up by about 70 g for the day, protein went up by about 80g, carbs went down by about 125 from my standard day when I was backloading. Next days weigh in was 202.2, no actual weight gained.
day 0 imageDay 2 Workout Log:AM: Cardio30 min of a moderately difficult, dynamic weightlifting based cardio classNotes: only about 15 min of actual cardio.PM: LiftingBackRear DeltsTriceptsCoreNotes: Back was absolutely destroyed. Pull-Up NOS Set is the Devil. The workout took forever since the gym was absolutely flooded today (must be the holiday?) and everyone was working back on International Leg day :-/. I can not stress enough how much I hate bent over rows and bent over reverse flies, but I really liked the addition of directional intention written into the program. The strategic isometric and partial rep work was an interesting change of pace from my normal lifting style (priorly always tempo based and Full ROM), but even though I felt like my triceps and rear delts felt were going to fall off during their sets. They only recieved one super set each, and I'm not feeling it much the next day in those two areas. I couldn't have gone heavier and maintained form in either scenario, I could barely finish what i was doing to start with, but it feels like there just wasnt enough attention given to these two areas.Macros for the day: 139f /157 c / 383 pNotes: Switched to the fat kid schedule that is lower carb based due to the dramatic increase in noticeable body fat in one day! Woke up the next day feeling a little tighter, slight improvement in abdomincal definition and back fat (the only places I really hold fat these days). Next days weigh in was 203.2, one pound up again.
Day 3 Workout Log:AM: LiftingHamstrings and QuadsNotes: Really challenging set structures with way more isometric movement than I am use to. Kind of felt i in my joints at the hold positions, but really efficient pump thus far. Eccentric back squats are the spawn of Satan, really liked the NOS Leg press though. Definitely walked funny out of the gym. Could have pushed a little harder on the back squats, but was feeling a little off from having an AM Accelerator shake with twice the fat and protein I'm use to consuming as my preworkout meal.PM: Cardio10 wingates on 30s/60s structureNotes: 15 minutes of hell. Wanted to vomit, but I love how efficient these drills are.*presumed*Macros for the day: 104f / 254 c / 337 pNotes: Today's schedule was a little off because I had to teach a HIIT class in the evening, then had dinner with my Girlfriend after. I styled my nutrient timing after CBL--carbs after workout, ULC rest of the day, Carbs at dinner. I took a best guess at the macros of my meal using MyFitnessPal App, but can't really say for certain. Next days weigh in was 202, down weight and belly fat is a little softer than the day before.
Day 4 Workout Log:PM: Resistance Training:20 minutes of moderate/high speed incline walking on treadmill preliftBicepsChestRear DeltsAbs/CoreNotes: Training with my overweight teenage cousin whom i'm trying to help get into shape, it always screws with my rest time and time between different sets, but I hope the Karma balances it out. Biceps were immediately demolished after the first superset of preachers curls and incline bench DB curls with the NOS-X Finish. And then following that up with lateral cable curl marathon... absolutely brutal. Chest was extremely challenging too with the focus on eccentric mostion I'm still getting use to, and then the 7 second eccentric, double isometric holds for 12 reps on some of the sets was stupid hard, I thought my boobs were gonna blow. Finished it off with a rear delt giant set using cables and DB sequences, I had to drop weight for the final set. Loving this program. Macros for the day: 131f / 170 c / 373 pNotes: Still having a hard time letting myself trust the meal plan on this program, especially since I'm gaining weight so rapidly. It's not water weight either... and it's impossible that is even the majority muscle. I'm going to trust the program though, and just let myself be a little doughy until phase 3 (when the calories start dropping). Weighed in the next day @ 204.6, up over a pound, but no cardio stimulation so i'm not terribly surprised. Gaining a pound a day consistently is freaking my out though. I've always been a quick gainer, but historically its not as much lean gains as I'd like when I bulk. Gotta trust the program though, and if worst comes to worst. I'll go on CNS for a few weeks to bring that body fat down to my acceptable range. I really want to just do this whole program with CBL, but I see how the intensity and energy demanded of all this eccentric lifting would make the protocols of CBL (being fasted and pretty much not fully nourished for the work required) might not be ideal if maximal Hypertrophy is the end goal. I do want to try this on CBL for one cycle to see how they compare though.
Day 5 Workout Log:AM: Cardio10x Wingates, 15min of HIIT Hell ona 30/60 split per wingate.PM: LiftingTricepsBackAbs/CoreSauna for 15 min post workout to unwind and stretch.Notes: Back was absolutely destroyed yet again and triceps were shot by the end. 7x7 incline DB tricep extens to start left me with a sick pump, but the 6x NOS sets of Bench dips and OH rope extension destroyed me. I don't think I've ever done that many failure sets in a row, let alone following double drop sets each time. Eccentric pull-ups with 2 second iso-deadhang were the death of me--even worse than the 6 sets of lower back focused deadlifts (a weak area for me.). by the end I as using assist machines and my grip was failing. I have always been a raw lifter, and have preferred to not lift it if I can't hold it, but all this eccentric motion work has me seriously considering straps. I had to drop pause more than I prefer toward the end, not for my working muscles, but for my grip failing.Macros for the day: 136f /174 c / 369 pNotes: Doing well with the lower carb meal plan and keeping my body fat in check. abs are staying in place, all-be-it a little chunkier than normal, but thats to be expected when increasing caloric intake by 20% of what you were use to. Next day's weigh in, 203.8. Down 1 lbs.
Day 6 Workout Log:PM: LiftingStart 30 min of walking for 300 cal, HamsGlutesAbs/CoreSauna for 25 min post workout to unwind and stretch, drop a little water.Notes: Started with walking since I was waiting for my cousin to show up so he could lift with me... he was running later than anticipated. Decided to pound some extra peri-workout BCAAS, and also a 25g of whey/casienhydrolysate blend about 10 minutes in to lifting to stay a bit more anabolic. The workout itself was pretty simple, but very hard, as always. but it was exercise I haven't done in a while. A fair amount of DB squats with different positioninf for either more ham or more quad focus, stiff-leg deads and step-ups with cable resistance which was awkawrd at first but smooth, and some good hammie machine work. all in all a great lift.Macros for the day: 150f / 250 c / 389 pNotes: Dropped the ball on my macros a little, but got caught up with a dinner and dessert with my family and GF. No regrets. Not in prep so I'm not taking this nearly as seriously as normal, though I am still trying to keep it tight so my next contest prep isn't hell. Next day's weigh in, 202.3. Down 1.2 lbs. (likely water weight from Saunaing.)
Day 7 Workout Log:Rest day. A little warm up calisthenics and then foam rolling for a bit.Macros for the day: 221f / 460 c / 243 p (highest calorie day of the program)Notes: I treated this day CBL style. AM Accelerators for first 2 meals. ULC til 5 pm. FTW after that. Took GF to cheesecake factory, was so dang full by the end I couldn't even get cheesecake for dessert :'( and I was too full to even get in my before bed protein shake. Next day's weigh in, 208.1. up 5.5 lbs.Day 7 images
I thought that was exclusive to the CNS protocols, since the member logs I have access too are The Athlete.io Forum » The Carb Nite Solution® » Member Logs. The MI40x2 program is styled towards CBL, which for some reason I can't get access to the forums, though I did submit a message requesting access a little over 2 weeks ago… I figured that The Athlete.io Forum » Training and Nutrition » Programs and Protocol made the most sence given what I can access given that i'm logging my training and nutrition of aa hypertrophy based program. I would love to post under CBL member logs, but just can't access it :-/.
Yeah, if you purchased CBL (which I didn't), then you should have access to the CBL forums as well.Guess I shoulda kept quiet. If you move it over there, I can't read it. 😀_
Day 8 Workout Log:AM: LiftingChestFront DeltsBicepsNotes: I don't think I've ever worked my chest this hard, or my biceps, and the front delt cable raises were grueling as well. The chest routine was fairly basic, but the set structure and tempo is BRUTAL. I'm simply not use to doing so many partials, but today had 8 sets (4 and 4) of incline press at 30 and 60 degrees, with partials after 4 of the sets, that was followed up with a fly super set that incorporated two of set structures that BPAK created for nervous system stimulation. The weights start at 60% and drop from there, but Good God Almighty the pump is INSANE. That was followed up with a front delt cable super set that incorporated isometrics in addition to the eccentrics in VERY high volume. Finally it was 6x10/10+partials-to-failure super set of preach curls with extended isometrics at peak contraction followed by incline DB bench. Warpped it up with an abd/lowerback seriesMidday: Cardio10x WingatesPM: Calves/RecoveryDecided to do the 10 minutes of Calves failure sets (do a set of calves to failure, change positions, repeat for 10 minutes). I never work calves, but thought it would be nice to get it in a little bit.Stretching/hottub/Sauna 30 min totalMacros for the day: 144f /153 c / 392 pNotes: Hate AM Lifting, but the only way to get what I need while working chest on international chest day is to get at it early, but this screws with my nutrition. Still figuring out the best way to do this but I had an igniter for breakfast/preworkout. did my PWO-shake with Carbs, and had a Carb laden PWO-meal, after that is was all ULC for the rest of the day. Next day's weigh in, 206.6. Down 1.5 lbs, mostly coming down from the refeed, but also probably water from the Sauna. Abs looks a little cleaner, but could be in my head. Belly fat feels softer/less dense upon pinching
Day 9 Workout Log:Midday: CardioNotes: 25 min weighted cardio circuit including pullups, DB Squats, DB Push press, Renegade Rows, and sprintsPM: LiftingBackRear DeltsTricepsAbs/CoreNotes: FML in the bung hole. NOS-X set of wide grip pullups left me whimpering. Could have gone heavier on my row sets, but the Machine row +ISO superset to reverse peck deck sets + partials were legit. Also could have gone heavier on the lying tricep excetions to standing overhead tricep extension supersets too. The combined volume of these sets were decieving, as they felt easy at first, but towards the end I was hitting failure by the final reps and having to cheat form a little. Macros for the day: 140f /176 c / 354 pNotes: Tailored the day after CBL style of eating, but 3 tbs coconut oil and a full scoop of whey in the AM Accelerators (so good I had two), ULC the rest of the day, then NOM NOM NOMs for dinner, complete with chicken and waffles with real maple syrup and some low fat ice cream. Next day's weigh in, 205.8. Down .8 lbs, still suspect it's loss from the refeed, but overall muscles feel much fuller, and abs are getting tighter.
Day 10 Workout Log:AM: LiftingQuadsHamsCore.Notes: Eccentric Back Squats to the pain is always a fun way to start your day. Followed up with Heel eleveated 6 second eccentric DB squats, then DB Reverse lunge 1-1/2's... and I was dieing. Got to finish with a super set of varying postiioned Lying Hammy curls for 6x26(6/10/10 partials)... and I was a drenched, cowboy-walkin', hot mess. Finished with some core work via incline crunches 6xfail, and HGB extensions 3xfail with a 4 second Iso on all reps.PM: Weighted cardio styled to sports performance (AKA Power Class)Notes:KB bounds, DB front squat to push press, Box hop to pull ups pyramdids, V-Ups, and Burpees All set to speed on a circuit for 3 rounds. 35 min total.Macros for the day: 141f /168 c / 389 pNotes: Brutal leg day, and a crappy follow through with poorly timed nutitrion through the day. Kept carbs in my PWO shake and PWO meal, ULC rest of the day. Next day's weigh in, 204.6. Down .8 lbs. Didnt hit the cardio too hard today, but the leg workout was ridiculous and I'm thinking thats where I burned up the weight.
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