NeelyDan's BioSig-Influenced Training Log

Training Training Logs
1

NeelyDan is engaged as of last night, so what better time to start towards some serious goals? I’ve been on a 5x5 strength-building routine (which I sort of just fell into) and now I am going balls-out on an all over plan, starting with the results of my BioSignature as a beginning point.

Starting Statistics:

Height: 5’7"
Weight: 180 pounds
Bodyfat: 19.2% per BioSignature

Bench: 265 1RM
Squat: 245 full motion 1RM
DeadL: 295 1RM

Nutrition: Poliquin’s “Caveman Diet” for the first 21 days, essentially nothing man-made whatsoever for three weeks, at which point select carbs are reintroduced slowly. Apparently 21 days is required for a change in digestive enzymes.

Routine: Christian Thibaudeau’s Destroying Fat with some modifications.

Supplements: L-tyrosine, fish oil, cardiosterol, GLA, insulinplex, betaine ultra forte, magnesium, zinc, glutamine, whey protein, BCAA

BioSignature goals: increase testosterone, reduce cortisol

2

June 1, 2008

Diet:

7:00am - 7oz chicken breast, handful of almonds, vitamin E, 3 caps l-tyrosine, 3 caps fish oil

10:00am - 2 scoops whey protein in water, 2 betaine caps, 3 fish oil caps

12:00pm - 6oz top sirloin, sauteed vegetables, 2 betaine caps, 3 fish oil caps, 3 l-tyrosine caps, 2 cardiosterol caps, 2 GLA caps

3:00pm - 1/2 package ground turkey, bell peppers, salad with balsamic, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

…and to come the rest of the day:

5:00pm - 2 scoops whey protein in water, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

6:00pm - 2 pieces salmon, 10 asparagus spears, salad, 2 insulinplex caps, 2 magnesium caps

9:00pm - 2 boiled eggs, 2 magnesium caps, 2 zinc caps

Routine:

90 minute soccer game (this will be one of my lactate-inducing sessions)

3

June 2, 2008

7:00am - 2 scoops whey protein in water, 3 fish oil caps, 3 l-tyrosine caps

10:00am - 8oz chicken breast buried in greens, chopped boiled egg, olive oil, 3 fish oil caps, 2 betaine caps

12:00pm - 2 scoops whey protein in water, 2 betaine caps, 3 fish oil caps, 3 l-tyrosine caps, 2 cardiosterol caps, 2 GLA caps

3:00pm - 8oz chicken breast buried in greens, chopped boiled egg, olive oil, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

5:30pm - 5oz steak, 10 asparagus spears, olive oil, 2 cardiosterol caps, 2 insulinplex caps, 2 magnesium caps

8:30pm - 3 boiled eggs, 2 zinc caps, 2 magnesium caps

Training:

Wide grip bench - 205/215/215/205/205
Wide grip pulldown - 180/180/180/180/180

Cable flies - 45/45/45/45/45
Chest-assisted row - 90/90/90/90/90

Barbell shrugs at the end

4

June 3, 2008

7:00am - 2 scoops whey protein in water, 3 fish oil caps, 3 l-tyrosine caps

10:30am - 6oz chicken breast, handful of almonds, 3 fish oil caps, 2 betaine caps

12:30pm - 2 scoops whey protein in water, 2 betaine caps, 3 fish oil caps, 3 l-tyrosine caps, 2 cardiosterol caps, 2 GLA caps

3:00pm - 8oz chicken breast, salad w/ olive oil, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

6:00pm - 5oz steak, 3 cups green beans in olive oil, 2 cardiosterol caps, 2 insulinplex caps, 2 magnesium caps

9:00pm - 3 boiled eggs, 2 zinc caps, 2 magnesium caps

Training:

Seated DB shoulder press - 75/75/75/75/75
Seated lateral raises - 25/25/25/25/25

Steep angle preacher - 6 sets of 5 @ 70lb
Steep angle DB preacher w/ hammer grip - 6 sets of 5 @ 30lb
Steep angle reverse preacher - 6 sets of 5 @ 50lb

Normally I wouldn’t have done two heavy lifting days back to back like that, but tomorrow had to be the off day instead of today as my fiancee is graduating and convocation is tomorrow, so I’ll be pretty tied up.

5

I should note that I am currently taking 5g creatine, 5g BCAA pre-workout, 20g BCAA during workout, and whey following on heavy lift days.

6

June 5, 2008

7:00am - 2 scoops whey protein in water, 3 fish oil caps, 3 l-tyrosine caps

10:00am - 6oz chicken breast, handful of almonds, mixed greens salad in olive oil, 3 fish oil caps, 2 betaine caps

12:00pm - 2 scoops whey protein in water, 2 betaine caps, 3 fish oil caps, 3 l-tyrosine caps, 2 cardiosterol caps, 2 GLA caps

2:30pm - mixed greens in olive oil, 6oz top sirloin

4:30pm - 5oz chicken breast, handful of almonds, 2 cardiosterol, 2 insulinplex, 3 fish oil

7:00pm - 5 whole eggs, steamed brocoli, 2 magnesium caps, 2 insulinplex caps, 2 cardiosterol caps

9:30pm - 2 magnesium caps, 2 zinc caps

Training:

A:
Feet Elevated Pushups
Stepups
Chinups
Good Mornings
Crunches

Circuits of 15 reps x3

B:
Incline DB Rows
Squats
Pushups
Sumo DB Swing
Lying Leg Raises

Circuits of 15 reps x 3

I totally puked after the last set. Cleaned myself up, then 20 minutes of 8.0 incline walking, 10 minute sauna, hit the showers.

7

June 6, 2008

Diet:

7:00am - 7oz chicken breast, handful of almonds, vitamin E, 3 caps l-tyrosine, 3 caps fish oil

10:00am - 2 scoops whey protein in water, 2 betaine caps, 3 fish oil caps

12:00pm - 6oz top sirloin, sauteed vegetables, 2 betaine caps, 3 fish oil caps, 3 l-tyrosine caps, 2 cardiosterol caps, 2 GLA caps

3:00pm - 1/2 package ground turkey, bell peppers, salad with balsamic, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

5:00pm - 2 scoops whey protein in water, 3 fish oil caps, 2 cardiosterol caps, 2 GLA caps, 2 insulinplex caps

6:00pm - 2 pieces salmon, 10 asparagus spears, salad, 2 insulinplex caps, 2 magnesium caps

9:00pm - 2 boiled eggs, 2 magnesium caps, 2 zinc caps

Training:

Barbell back squat - 225/225/245/245/225
Deadlift - 225/275/315
Lying leg curl - 110/110/110/110/110
Seated calf raise - 90/90/90/90/90

8

June 8, 2008

Diet: 220g protein/115g fat/<10g carb

Training: 90 minute soccer game - as an aside, soccer really tears up your ankles, and mine, after having played hockey only for 25 years, are not up to task just yet.

Notes: I am starting to feel shrunken and I do not like it.

Supplements: 15g fish oil/6 cardiosterol/6 betaine/6 GLA/6 tyrosine/6 insulinplex

9

June 9, 2008

Diet: 240g protein/100g fat/15g carb

Training:

Flat bb bench - 205/205/205/205/205
Cable flies - 60/60/60/60/60

Wide grip pullups - bw/bw/bw
Pulldowns - 165/165
One arm DB row - 80/80/80/80/80

Notes - the lack of carbohydrates is starting to affect my training now. I still pounded out a decent session, but it took a hell of a lot more will power.

10

June 10, 2008

Diet: 220g protein/100g fat/30g carb

Training: 60 minute hockey game

Notes: caused a line brawl when i decided to drop the mitts with the opposing team’s goalie haha

11

OK, so I’m no expert on Biosig or Poliquin supps, but why insulinplex when your issue is cortisol?

12

Number 3 issue was insulin sensitivity.

13

June 11, 2008

Diet: 250g protein/110g fat/31g carb

Training:

Back Squat - x5 225/245/255/255/255
Deadlift - x5 225/225/225/225/225
Lying leg curl - x5 100/110/110/110/110
Seated calf raise - x8 110/110/110

Notes - started with a BCAA tablet regimen today, Biotest caps. 6 prior, 6 during, 6 post.

Definitely feeling the effects on my training now with no carbs.

It’s as though I can accomplish the same lifts, but it takes way more effort than it normally would.

14

June 13, 2008

Diet: 245g protein/95g fat/15g carb

Training:

Steep angle preacher curl - x6 80/80/80/80
Steep angle DB preacher w/ hammer grip - x6 30/30/30/30
Steep angle reverse preacher - x6 60/60/60/60

Dips - x8 bw/bw/bw
Close grip BP - x8 135/135/135

15

Supplement protocol:

The betaine has definitely been working as far as digestion. With next to zero carbs, and no fibre supplement, I am still regular. That being said, I’m going to upgrade to Poliquin’s Ultra HCI 3.0.

Cardiosterol - hard to say at this point

Fish oil - you know, I’m already out haha - 180 capsules gone already, guess that happens when you pop 15 a day. I can really feel a difference. And honestly, I don’t get skipped beats anymore like I have all my life. Not sure if that’s related, but my bet is that it is.

GLA - no clue, seems like just another fatty acid to me

Tyrosine - I am definitely much calmer these days. I also had blood work done yesterday, so we’ll see what that says about cortisol/test.

Zinc/Mag - see above.

16

Thought I’d start today’s update with what were my official BioSignature measurements done on May 30th:

Height: 67 inches
Weight: 180.2 pounds

Skinfold Measurements:

Chin: 7 mm
Cheek: 8.5 mm
Pectoris: 3.6 mm
Triceps: 9.4 mm
Subscap: 21.2 mm
Midaxillary: 12.2 mm
Supra-iliac: 24 mm
Umbilicus: 27 mm
Knee: 5.3 mm
Calf: 11 mm
Quadriceps: 19.3 mm
Hamstring: 22.3 mm

Waist: 39 inches

Sum of Skinfolds: 129 mm
% Fat: 19.2
Lean Mass: 146 lbs.

Last night’s waist measurement was 36 inches, but I plan on measuring other sites this evening.

17

June 16, 2008

Seems I’d be around 10% bodyfat at 160 pounds or so, give or take. I’m at 180 now. If I had a goal of, say, 12%, that’d put me at around 163-164 pounds.

MAN that’s light.

Perhaps I’ll continue to trim down to 15% bodyfat and then put some mass on.

Diet:

220g protein/90g fat/30g carb

Training:

Wide grip bench:

x5 205/205/205/205/205

Pullups:

x5 bw/bw/bw/bw/bw

Cable flies:

x8 75/75/90/75/75

One arm DB row:

x8 75/75/75/75/75

18

June 17, 2008

Diet:

302g protein/110g fat/12g carb

Training:

Gironda curl - x6 80/80/80/80
Steep angle preacher DB hammer grip - x6 25/25/25/25/
Reverse grip preacher - x6 50/50/50/50

Close grip BP - x8 135/135/135
Dips - x8 bw/bw/bw/bw/bw