DJBeanPole’s EBF Fatloss Stack: FINAL REVIEW

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Unfortunately like all of my previous logs another one has finally reached its end. While many of you that follow me may be used to my preworkout sample reviews and/or logs in general I was finally relieved when I was able to log something else for a change and this was all thanks to the generosity of one Joshua Yeary, the CEO of Enhanced Body Formulations who sneakily pulled me aside on the internets and asked if I was willing to do a log/review for his 3 Fatloss Stack products: Recompadrol, Adipose Annihilation v2 & Metabolic Powder. I was more than happy to oblige because the timing couldn’t have been more perfect: I was just starting to get back into the gym after taking nearly two months off due to having a baby and I was really starting to get depressed about my own self body image and not liking the man I saw looking back at me. It was time to make a change and EBF helped motivate that decision.

If you haven’t researched the products you can find out more about the HERE

WEIGHT
Start of log: 248.0 lbs
Heaviest gain: 260.0 lbs (+12.0 lbs)
Largest deficit: 243.6 lbs (-16.4 lbs)
End of log: 257.2 lbs (+9.8 lbs)

THE DIFFERENCE IN PICTURES

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THE FINAL SAY

RECOMPADROL – THE KING OF NUTRIENT PARTITIONERS

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If I was given the choice of only being able to pick from 1 of these products to be used continuously from here on out then RECOMPADROL certainly wins that honor for me. The versatility of this product is what makes it stand out. RECOMPADROL can be used in any situation which extends its use out to practically all forms of fitness, from marathon runner, powerlifter, crossfitter or your “Couch to 5K” training initiate. Want to going on a dirty bulk? RECOMPADROL. Want to go on a lean bulk and only retain what you need from your macros? RECOMPADROL. Want to go on a cut? RECOMPADROL. Want to aim for RECOMPosition via increased fatloss (FATloss, not WEIGHTloss) while retaining the most muscle? HELLO RECOMPADROL (I mean come on its in the FREAKIN’ NAME)!

RECOMPADROL is essentially the crown jewel from Enhanced Body Formulations. Its main function is to serve as a glucose disposal agent (GDA) and it comes with a multitude of dosing options. To break down what I mean in terms of GDA, think of it this way: when you eat lots of food (carbs, fats, etc) your body responds to this bolus of food by having your pancreas secrete insulin. This insulin is there to counteract the body’s breakdown of your food into its simplest forms (a la sugar, aka glucose). The higher the glucose in the bloodstream, the harder the pancreas tries to work at creating more insulin. Insulin is good for us… AT THE RIGHT MOMENTS (insulin spiking postworkout, for example). RECOMPADROL has a way of mimicking insulin, causing the body to not have to produce as much, lowering the need for insulin which in turns results in a higher insulin sensitivity the next time you eat a high carb/sugary meal. This method is referred as “nutrient partioning.” Essentially RECOMPADROL takes anything you ingest, sorts the good from the bad, keeps the good and wastes the bad.

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For myself I follow a “Eating Protocol” known as Carb-BackLoading (CBL). I won’t go into detail but on the days I’ve worked out my post-workout meals are massive carb fests full of quick-acting carbohydrates, sugary foods and complete abandonment to what would be considered SANE eating. You’ve probably seen the pictures. Whole pepperoni pizzas and sacks of breadsticks with cheesesauce devoured within minutes. Stacks of cookies, doughnuts, cakes, cupcakes, fruit snacks, POP TARTS, pop tarts, pop tarts… you name it and I was sucking it down like Hoover vacuum. Typically I’d be weary about eating these types of foods at this volume. If I was to down a pizza with a few bottles of beer I’d wake up in the morning a huge bloated mess. But taking RECOMPADROL beforehand changed all of that. Suddenly I’d find myself the next morning looking at my frazzled hair in the mirror feeling LESS BLOATED and LEANER than I was before I went to bed. You know that feeling you get from eating your Thanksgiving dinner and suddenly your pant size seems to have expanded 3x and you getting stupidly tired? RECOMPADROL eliminates all of this.

The dosing is simple and effective and can be used in a combination of ways. Each of the following I personally tried and all of them worked how I had hoped with the same out: feeling less guilty, not feeling that post-“gorging on bad food” bloat/tiredness and feeling leaner every successive day

  • 3 caps 30 minutes prior to a meal just with Recompadrol alone
  • 3 caps 30 minutes prior to a meal following 3 caps of AAv2 60 minutes prior to a meal
  • 1 cap every hour for grazing (think Superbowl/NYE/Wedding… a situation you won’t be eating a big meal all in one sitting but snacking for hours)

ADIPOSE ANNIHILATION V2 – UNPARALLELED FATLOSS

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Where RECOMPADROL is aimed at blocking the bad things from being ingested and be transformed into adipose, ADIPOSE ANNIHILATION V2 (AAv2) is targetted at focus firing on the fat you already have while working in tandem with RECOMPADROL and METABOLIC POWDER to prevent further increase to that stubborn fat (think of AAV2 as the “fat burner” of the EBF family). The ingredient profile for AAV2 splits the product into 2 section: one to mobilizes the fat to get ready to be destroyed, and another to focus fire on that fat itself. The ingredients in the Fat Mobilization Complex help oxidize fat stores and get them used to turn that fat into scorched energy instead of relying on glycogen, and then the Annihilation Complex helps further incinerate fat (and reduce future fat stores) by boosting thermogenesis, regulating thyroid activity, and producing preferential glucose uptake.

So did it work? Well… to put it to the most scientific terms the real answer from me is “I don’t know.” If you REALLY wanted to look at that data I would have had to have traveled to downtown Indianapolis to NIFS (National Institute of Fitness & Sport), plopped myself into a BodPod and had my muscle mass and fat mass numbers taken both before and after this log which would have been costly. Or I could have done a water displacement test… which is also costly. The next closest thing I had available to me was a body fat impedance measurement from work. This machine works by “measuring the impedance of cellular tissue can be modeled as a resistor (representing the extracellular path) in parallel with a resistor and capacitor in series (representing the intracellular path).”

BODY FAT % @ BEGINNING OF LOG: 20.1%
BODY FAT % @ END OF LOG: 14.7%
Results not entirely conclusive as these impedance machines can vary widely…

… however with being said I’m sure that something was happening because as I’ve said time and time again, without looking at the scale and without looking at the impedance numbers… when I looked at myself in the mirror I CAN SEE THE DIFFERENCE. If you want to check on your weight loss then by all means use your numbers, but if you want to check on your fat loss then you have to go by what you see looking across from you in the mirror. As I continually checked up on myself throughout this log I noticed that my stomach seemed to appear flatter, my arms and shoulders became larger and more rounded, my chest separation started to show more and my “love handle/spare tire” region around my waist has dissipated. You can see for yourself in the comparison pictures I’ll post below. And this was all with a steadily increasing bodyweight.

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The only caveat I have with AAV2 which may affect some users is the post-effects after taking your dose. The typical dose for AAV2 is 3 caps 1 hour prior or 1 hour after a meal (on empty stomach). I tried both methods and preferred taking it before my meals rather than after. There is no “split up the caps” method here like I described above with RECOMPADROL. About 30 minutes prior to taking your 3 cap dose, especially if it was on an empty stomach, you may start to feel a slight burning sensation in your stomach/mid-region. This is NORMAL. To me this was an indication that the product was working much like the flushing effects/red skin of niacin or the tingly sensation of beta-alanine but for other this may be slightly disrupting to you and I can understand how it may be intolerable and annoying. I came to like this side effect and didn’t notice myself ever becoming used to the sensation UNLESS it was taken an hour after food at which point I had to set an alarm/keep an eye on the clock so I knew when the hour was up so I could get my eat on (or 30 minutes was up so I could pop my RECOMPADROL). When looking at the ingredient profile the only thing I can even remotely chalk this “side effect” up to would be the inclusion of ‘Capsaicium Annum Extract’ in the Annihilation Complex. So if you can sack up and get over that feeling of a burning sensation in your gut (that sometimes feels like hunger pains/reflux/heartburn) then you’ll be able to enjoy the spoils of the benefits that AAV2 has to offer otherwise I’d recommend post-meal dosing.

Now a little bird has told me that an ADIPOSE ANNIHILATION v3 is in the works and that they are working on the “burning stomach” sensation amongst other things to make AAv3 an even more potent and effective fat burner. When I know more, you’ll know more. Hell I might even get a chance to log it for all my followers here!

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METABOLIC POW(d)ER – THE KEY INGREDIENT TO SYNERGISTIC FATLOSS

Of the 3 products I received from EBF, this one was definitely new to me. I had never heard of it before and had no idea what it did or how to take it. When I opened it up and took a whiff of the particles as they flew out of the tub I got the hint of something almost sweet it my nose. Raspberry even. Thats when I turned the label around and looked at the ingredients and was shocked to see that it only contained 2 ingredients, one of which was raspberry keytones (my nose is da real MVP). Raspberry keytones have long had a great foundation in prevention of high-fat-diet-induced elevation in body weight. Translation? Take some RK, eat a huge fatty/carb meal and don’t worry about gaining body weight… or if you do gain body weight don’t worry about it becoming fat that you are gaining. The second ingredient is HCA which we’ve already seen in RECOMPADROL.

You can dose MP in one of two ways… you can add it to foods you create in the kitchen or you can just shoot it straight. I’m not much for cooking in the kitchen so I took to the shooter method and experimented with a bunch of different dosing varieties:

  • 2 scoops 30 minutes prior to a meal (with RECOMPADROL)
  • 1-2 scoops preworkout
  • 1-2 scoops postworkout
  • 2 scoops intra-meal (usually taken RIGHT BEFORE I start eating)

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I usually always dosed 2 scoops… and let me tell you about this scooper. THIS THING IS MINISCULE! I don’t think this tub of MP is EVER going to run out so it already gets my thumbs up for being cost effective (I must have seriously scooped out like 100 servings already). I would take 2 scoops and place them in about 4-6 oz. of water, stir it up with a spoon (or just straight drop it into my preworkout) and toss it back. Remember that sweet pungent aroma of raspberry I talked about before when I first opened the container? Well forget about any of that smell translating into the flavor. It’s hideous. Atrocious. The only thing I’ve been able to compare the taste with is what an ashtray would taste like if you were to pour some water into one and drink the contents… with that being said its short lived and isn’t anything you CAN’T swallow. Besides the benefits to it far outweigh the flavor and if you are that worried about it then just toss it back with some juice or an energy drink.

In the short run I didn’t notice any effects from the powder. No weird aftertaste. No problems 30min to an hour later. No sides effects whatsoever. What MP does so well is how it combines itself with the other two products to create these synergistic fatblocking and fatburning effects. And I’m living proof that they worked as you are about to see with my final bodyweight totals. I wasn’t sure what goal I was going after when I first started this log. I knew I wanted to lose some fat but we were heading into winter and I wasn’t sure if I wanted to do a straight cut. I certainly wasn’t planning for a bulk but wouldn’t have mind the strength translation. What ultimately occurred was a RECOMPOSITION of my bodyweight/fat/muscle. I slowly managed to increase my BODYWEIGHT while decreasing my BODYFAT. And it shows in the pictures! I wake up every morning FEELING BIGGER and LEANER but not being that fat powerlifter I was nearly 10 years ago. Thanks to EBF and their products this is the best I’ve ever felt in years and commend them for making products that actually work and sticking to their guns with tried and proven ingredients that actually work instead of fluff and empty promises delivered from other companies out their that make outrageous claims.

Carbs from delicacies like this are no match for EBF's RECOMPADROL!

You too can have your cake an eat it too with help from EBF!

TRIFECTA DOSAGES/TIMINGS
I experimented with multiple dosings for the products and the first one listed is the one I used the most but the were all equally effective.

  • 3 caps Recompadrol, 3 caps AAv2, 2 scoops Metabolic Powder 30 minutes prior to cheat meal
  • 2 scoops Metabolic Powder preworkout, 3 caps AAv2 60 min prior to post-workout meal, 3 caps Recompadrol 30 min prior to post-workout meal
  • 3 caps AAv2 60 min prior to meal, 3 caps Recompadrol 30 min prior to meal, 2 scoops Metabolic prior immediately before meal
  • 3 caps Recompadrol prior to any meal where I had forgotten the other ingredients
  • 1 cap Recompadrol during grazing periods

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I don’t rely on rating systems with my reviews but simply my opinion… that being said… 5 star company here dishing out 10/10 products that certainly get my TWO THUMBS UP!

Enhanced Body Formulations – you may have never heard of them until now. But they make outstanding products that deliver outstanding results. And I’m living proof.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 43

DAY 43

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WEIGHT
257.8 (+9.8)

TRAINING
LILLIEBRIDGE METHOD C1W4 Bodybuilding Day

OVERHEAD PRESS
135×6,6,6,6
95 x 10

CLOSE GRIP BENCHPRESS
205 x 6,6,6,6

LAT PULLDOWN
160 x 8
165 x 8
170 x 8
175 x 8

DUMBBELL CURL
60s x 5
47.5s x 8
37.5s x 10

REVERSE CURL SS HAMMER CURL
60 x 8 / 40 x 6
60 x 8 / 30 x 8

LEG PRESS
643 x 6,6,6,6

SUPPS/DIET
More to come on that with the final review…

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 41

DAY 41

PretzelBurgerA delicious Wendy’s Pretzel burger from last night helped fuel today’s workout!

WEIGHT
Unknown – too excited to lift and forgot to weigh in

TRAINING
LILLIEBRIDGE METHOD C1W3 Heavy Squat/Light Deadlift Day

BARBELL SQUAT
135 x 5
185 x 5
225 x 3
255 x 2
275 x 1
305 x 8

SUMO SPEED DEADLIFT
135 x 3
225 x 3
255 x 3,3,3

ABWORK

DIET/SUPPS

Yesterday night’s cheatmeal (which certainly helped fuel this workout… all EBF prodcuts taken prior)
– Wendy’s Pretzel burger (double the beef)
– 2x Wendy’s Crispy Chicken Sandwiches
– 1 Jr. Bacon Cheeseburger
– 1 Large Fry
– 1 Large Frosty

Today’s Lunch: Post workout “breakfast” Met-RX BIG Brownie, 1 blueberry bagel, 1 30g protein shake
Today’s Dinner: Will update when I get to it 😉

So far this workout cycle, eating style and combined supplementation via EBF has helped me push past not only records but also plateaus. I was completely surprised by today’s PR in the squat for reps at the weight of 305. I figured with 295 being the last session that getting at least 3-4 would be decent… but I had no idea I had this much in the tank to get to 8 FREAKIN’ REPS! I was so stoked and pump I probably scared people away after I yelled on that last rep… and the funny thing I felt like I may have had more in the tank. I was mentally at a disadvantage because I had no spotter so I wasn’t sure how confident I was going into the lift. EBF helped me store all the goods from my meal last night which had me waking up feeling LEANER than when I had gone to bed and then turned that fuel into a squat PR. What can I say the products are working.

Preworkout: 1 scoop STIMAHOLIC, 1 scoop ENDURATE, 1 scoop Metabolic Powder

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 40

DAY 40

DAMN TIME FLIES!!!

BrowniesJust a little something I indulged in last night before lifting today…

WEIGHT
258.2lbs (+10.2)

TRAINING
LILLIEBRIDGE METHOD C1W3 Heavy Bench Day

BENCHPRESS
135 x 8
155 x 5
185 x 3
220 x 1
240 x 1
255 x 1

3 BOARD BENCHPRESS
255 x 2
275 x 2
295 x 1 & failed second rep, 1 (to make up for failed rep)

FLOOR PRESS
225 x 10
235 x 7
245 x 4, 4
185 x 12

INCLINE DB PRESS
60 x 15,15,15,15,10+5@50

DB FLY
37.5 x 15,15,15
25 x 8… stopped due to right shoulder pinching/pain/pumps?

TRICEP PUSHDOWN
Straight Bar
47.5 x 15
52.5 x 15
57.5 x 15
62.5 x 15
67.5  x 15

DB LATERAL RAISE
17.5 x 15,15,15,15,15

CABLE FRONT RAISE
7.5 x 15,15,15 left side
7.5 x 15,8,6 right side… pains/cramps/pumps in right delt

DB REAR DELT RAISE
22.5 x 15,15,15,15,15

DIET/SUPPS

Lunch: 2x turkey burger patties, wheat bread, lettuce/tomato/onions with ketchup and some baked fries
Dinner: TBD at this point in time. Going out for dinner… will be loading up all the EBF products prior to walking out the door!

Apologies for not getting around to a “Meet The Product” video… life has gotten in the way and has just not allowed me the free time to get one filmed. I will however film the final review, take some snazzy hi-res shots of the products and make a detailed post here to wrap things up.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 39

DAY 39

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WEIGHT
256 (+8.0lbs)

TRAINING
LILLIEBRIDGE METHOD C1W3 – Squat/Deadlift Accessory

STIFF LEGGED DEADLIFTS
135 x 15
155 x 12
175 x 10
185 x 8
205 x 6

PENDLAY ROW
135 x 15,15,15,15,15

UPRIGHT ROW
70 x 15,15,15,15,15 straight bar

STEP UPS
65 x 15,15,15,15,15 ea. leg

DIET/SUPPS

Workout was done at 7AM and by the time lunch rolled around at work I was ready to eat my own leg. Work lunch was epic. Probably had 6-8 slices of pizza (from a pizza that had 16 slices in it), a piece of garlic bread and multiple pieces of chocolate… all after I had taken my EBF products of course. Since I pigged out so much at lunch I took it easy for dinner and ate two chicken breasts with some mixed veggies, jasmine rice and Sriacha sauce… and then snuck in a few nibbles of some Duncan Hines brownies! The supplements are about to run out so anticipate my final review coming any time!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 38

DAY 38

PizzaWith EBF’s help even you can enjoy meals just like this guilt-free!

WEIGHT
256.0lbs (+8.0lbs)

TRAINING
LILLIEBRIDGE METHOD – C1W3: Bodybuilding Day

DECLINE BENCHPRESS
135 x 8
185 x 5
225 x 3
250 x 5,5,5,4
225 x 5
185 x 10

LAT PULLDOWN
130 x 15,15 medium-grip
130 x 15,15, wide-grip
100 x 15 chinup close-grip

OVERHEAD PRESS
65 x 5
95 x 5
115 x 15,15
105 x 15,15
95 x 15

EZ BAR CURL
90 x 8,8,8 (PR)

EZ BAR REVERSE CURL
60 x 8,8,8

TRICEP DIPS
BW x 10,10,15,15

BARBELL SHRUGS
185 x 15,15,15

DIET/SUPPS

Last nights carb-loading meal after going <30g carbs the past two days:

– 1 large plate of spaghetti with meat sauce
– 2 cherry Pop Tarts
– 1 vanilla frosted cupcake (grocery store brand)
– 1 bowl of chili w/ fiesta cheese and oyster crackers
– 1 Powercrunch bar
– 1 Ocean Spray fruit snacks package
– 1 bowl of Frosted Flakes

Even after consuming all of those delicious carbs I was still hungry but I had had enough and knew I probably needed to stop or I was going to eat the whole pantry. Going without carbs for nearly two days will do that to ya! Of course I took my AAv2, Recompadrol and Metabolic Powder beforehand. Then it was ON for today’s workout… and let me tell you… when you reintroduce carbs into your system and then go hit up a high volume workout like the one I did today you need to be prepared for the SKIN BURSTING pumps that will follow! During lat pulldowns I thought my lats were going to explode. My compression shirt immediately became too tight to move in and I had a hard time even getting all my reps in not because I was lacking the strength but because the pumps were almost getting to the point of being debilitating. Today was a great day all around. I want to focus on some heavy chest/tricep movements to help me further advance my benchpress while backing off on the weights and keeping the reps high on nearly everything else. Today was a great success… and curling 90? Thats never happened before and IT FELT EASY. So there was definitely no loss of strength from cutting the carbs.

The RECOMPADROL is about out but have no fear because I have some more on the way! I should be able to get another 2 weeks or so out of AAv2 and MP so look forward to a product overview soon and eventually the final review will follow. I’ll keep tracking this log as long as I have the products to do it!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 35

DAY 35

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WEIGHT
Unknown (forgot to take it!)

TRAINING
LILLIEBRIDGE METHOD C1W2 – Heavy Deadlift/Light Squat

DEADLIFT
135 x 6 (3 conventional, 3 sumo)
225 x 5
265 x 3
300 x 2
345 x 1
375 x 1
405 x 8 (deadstop reps)

PAUSE SQUATS
170 x 3,3,3

DIET/SUPPS

Lunch (postworkout): 3 Recompadrol & 3 AAv2 washed down with 2 scoops of Metabolic Powder. Waited 30 minutes and then I smashed 3 Crispy Chicken sandwiches from Wendy’s, a large fry and a large chocolate frosty. Still hungry I ate 4 Reese’s peanut butter cups as well.
Dinner: (some EBF dosing as above) 2 bowls of homemade chili with cheese and crackers, 4 Sam Adams beers and some fruit snacks

Today was one of the most amazing days I’ve had in the gym. About a year ago my PR I set for 405 was 5 reps and that was when I was bouncing the weight. Dead stop refers to the method I used with each successive rep for the deadlift. For each lift I’d set up at the bar, pull, put the weight down and then step away from the bar. I would then approach the bar again and start over. This is a much more taxing method to use for any type of lifting rather than touch-and-go. I was amazed to see I could squeeze out 8 reps (I was thinking at least 5!) and am excited for what this could mean for my totals in the future.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 34

DAY 34

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WEIGHT
255.4lbs (+7.4)

TRAINING
LILLIEBRIDGE METHOD C1W2 – Light Bench/Bench Accessory

BENCHPRESS
135 x 8
145 x 5
170 x 2
195 x 16

2 BOARD BENCHPRESS
195 x 2
215 x 2
235 x 2

FLOOR PRESS
225 x 8,8
235 x 6,5

INCLINE DUMBBELL BENCH
55 x 15,15,15,15,15

DB FLY
35 x 15,15,15,15,15

TRICEP PUSHDOWN
57.5 x 15,15,15,15,15 (triangle attachment)

DB LATERAL RAISE
15 x 15,15,15,15,15

DB FRONT RAISE
12.5 x 15,15,15,15,15

REAR DELT RAISE
100 x 15,15,15,15,15 (machine)

HIIT CARDIO
10 minutes, 5 30 second sprint cycles

DIET/SUPPS

Unfortunately for me I’m slowly coming to the end of at least two of the EBF products, Recompadrol and Metabolic Powder. I’ve been taking Recompadrol nearly any time I’m even close to a cheat meal sometimes up to twice a day so that explains it being used up faster than AAv2. However, with that being said I’m going to see if I can secure some more bottles of each product from EBF because I’d really like to expand this run/log/review out to a 60+ day log and see how even further progress makes me look/feel. As far as I’m concerned right now things are going fantastically well. With the way I’ve been eating post workout I’d be back to my old form at 280lbs puffed up like a fat marshmallow man but thanks to EBF I’m sitting lean at 255, strong as hell and practically eating whatever it is I want. Can’t complain about that.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 33

DAY 33

WEIGHT
255lbs (+7)

TRAINING
LILLIEBRIDGE METHOD C1W2 – Squat/Deadlift Accessory Work

FRONT SQUAT
135 x 8,8
155 x 8,8
175 x 6
185 x 1, knee pain, done

PENDLAY ROW
125 x 15,15,15,15

UPRIGHT ROW
60 EZ Bar x 15,15
75 Straight Bar x 15
70 EZ Bar x 15

STEP UPS
60 x 15,15,15,15 (ea leg)

HAMSTRING CURL
70 x 15
75 x 15
80 x 15,15 right outer knee pain

SEATED CALF RAISE
95 x 15,15,15,15

DIET/SUPPS
Status quo.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 31

DAY 31

AAv2Bottle

WEIGHT
254.3lbs (+6.3)

TRAINING
LILLIEBRIDGE METHOD C1W2 – Bodybuilding Day

LEG PRESS
373 x 8 wide, x 8 narrow
463 x 8 wide, x 8 narrow
513 x 10,10,10,10,10

SMITH CALF RAISE
225 x 20,10,10,10

BARBELL OVERHEAD PRESS
95 x 8
115 x 6
135 x 5,5,5,5,5,5

BARBELL SHRUG
225 x 10
245 x 10
255 x 10,10
135 x 15 fast

KROC ROW
75s x 8
90s x 6
50s x 25

DUMBBELL FLY
30s x 10,10,10,10 stretch/squeeze (slow tempo)

EZ BAR CURL
80s x 8,8,8

– DJ