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Day 30 Workout Log: AM: 10x WingatesAfternoon: Lifting-quads-BicepsNotes: Really good high rep routine. Left with a great pump... but missing part of my pinky. Started with a 2x8 on low position leg press with the CS-6 drop sets (drop 10% weight 7 times with 10 second rest between drops) then it was leg extenstions for 2x8 with the CS-6 sets. The chery ontop for quads was weightered reverse lunches for 3x15 per side, no breaks. This exhaustion led to my gym mishap where I got the tip of my pinky caught in the slide of the preacher curl bench and it was torn clean off. I went and got some bandages though and burned through my Bicep portion, then went to the ER. BI's were 3x8 BB preacher curls, then no-rest sets of seated DB curls for 3x15 per side then it was the only ever back-to-back NOS-X sets of seated cable curls facing away for 2x15. I was planning on doing core, but at this point I was bleeding through my second layer of bandage and decided to play it safe. I probably should have just gotten my core workout in though, since Ijust sat in the trauma center for the next 3 hours anyways.Macros for the day: 116 F / 224 C / 287 PNotes: ULC til lift, triple scoop protein blend with Carb shock as 1hour PWO shake, PWO meal was ULC, then had cookies and pie with my GF's parents, and then dinner of fish tacos and chips w/guac for dinner, and finally 1.5 cups of 2% cottage cheese for before bed meal. Woke up @ 207.2, up 1.2 lbs. Ate too much fat, damn guac.
Good to hear it made it and let us know what you think about it over just leucine or whatever your postWO shake had before.
Good to hear it made it and let us know what you think about it over just leucine or whatever your postWO shake had before.
Will do. FWIW I'm not sure if its the removal of the Arachadonic Acid or the addition of Carb Shock, or both, but in two days I'm noticing singificant recovery improvement.
Day 31 Workout Log: End of Phase 5Afternoon: Lifting-Hams-Shoulders-TricepsNotes: Not a big fan of this workout. Two sets were focused around holding a ball between your knees while excuting hamstring focused exercises. To me this took away from the focus of actually WORKING my Hamstrings... I know I could have pushed more weight if I wasn't focused on holding that stupid ball between my knees that kept slipping out. If I do this program again, I'm punting the ball across the gym, and focusing on actual muscle contraction. Anyways, It was Glute Ham raises for 4x8, then off to Single leg Lying Leg Curls for 4x6x10partials per leg with zero rest, then 3x21 on Stiff leg deadlift with a NOS-X finish. This is entirely too many F***ING deadlifts with out a break. The first two sets felt fine, even though 21 deadlifts is excessive in my opinion, but then 21 hold in stretched under tension position, drop immediately to 21 more reps at 20% less weight then hold in stretched under tension position, THEN drop again immediately to 21 more reps at 20% less weight then hold in stretched under tension position and finish the final rep... 64 reps without breaks and interset stretching left my back F***ed despite the exercise being hamstring focused, purely due to the fact that as a secondary muscle it's bound to get worked as well. After that it was a 3x6x15 Super set of seated DB Lateral raise to Standing Cable Lateral Raises. I think I was running on pure endorphins because I felt no pain doing these, but was gushing sweat at this point could barely keep form. This led to 4x8 Seated Over Head DB Press. I didnt really feel much challenge at this rep range, but again it could have been the endorphins. I couldn't push much weight though (65's with strict form) Due to my damn pinky being immobalized and getting in the way a bit, it's now the next day, and my shoulders feel like nothing was done. At this point my phone died, where I keep track of my workout schedule, so I had to wing triceps. I was running short on time due to someone wanting to play 20 questions while I was trying to set up for my deadlift set so I just did 3x21 Overhead Rope Tricep Extensions with a NOS-X Finish. I should have done core work, but that chatty Cathy screwed up my time table before I had to get back to work.Macros for the day: 62 F / 205 C / 363 PNotes: ULC til lift, triple scoop protein blend with Carb shock as 1hour PWO shake, one ULC meal til evening Backloads, Should have pounded more protein and carbs, but I was literally so stuffed that I wanted to puke by the time I got to the second backload meal. Next Days weigh in, 207.2. No weight change. Fat around midsection less dense at pinching.I should have done Cardio, but my back was so jacked up from the stiff leg deads that I could barely walk without tinges in my mid flanks.
"Oh,and by the way,I lost part of my Pinky".You are a sick,sick,dude,lol!
Lol, It sounds worse than It really is. Just a few weeks bandaged up, and my dream of having a career as a hand model crushed. ;-). Only slightly getting in the way of training, pushing through with he help of straps for a few things.Day 32 Workout Log: The last "Rest" DayPM: 10x Wingatesuphill walking for 35 min.Notes: Not allowed to do any cardio for the rest of the program, so I got it in today, espeically since I was going out to dinner w my GF and her friends for Ramen and Ice Cream.Best-Guess-Macros for the day: 100 F / 189 C / 254 PNotes: Should have got more protein in today, Fat ran high because I thought I could stay ULC all day... then I saw nothing on the menu had a low carb option, and then we decided on icecream after, and my inner fat kid went all out. Next days weigh in, 209, up 1.8 lbs.
Day 33 Workout Log: Start of Phase 6 – The Gauntlet.PM: Lifting-Chest-Deltss-TricepsNotes: This is more the style of training I have anticipated this whole time, and thought I was ready for, but was humbled by.Flat DB Press 4x6 with NOS finish30 Degree Incline DB Press 3x10 with a NOS-X FinishIncline BB Press 3x12 with a NOS FinishFlat DB Fly 2 x 10 with Nos-X FinishIncline-Lying Prone DB Lateral Raises 3x12 using 1&1/2 reps.Single Arm Bent-Over Cable Lateral Raises 3x15 with NOS FinishIncline-Supine Palm-up BB Front Raises 2x15Banded Close-Grip Bench press 4x12 (nearly killed myself)Overhead Triangle grip extentions 2x21 with NOS-X Finish (called for rope, but no ropes available)Workout took about an hour and fourty-five minutes, and I definitely should have ate more going into it. Absolutely BRUTAL Muscle group punishment, and I was wanting to just give up ny the time I hit tricepts. The Banded Bench Press I should have gotten a spotter for, but I was so fatigued that I was embrassed by the little bit of weight I had on the bar as is. By time I finished the overhead extentions, I literally had my legs buckle beneath me and I just kneeled there for a bit. Amazing lift, not for the feint of heart, will be adding this to my routine post program.Macros for the day: 62 F / 135 C / 301 PI should have ate way more food, byt the time I got home though, I stuffed what I could in my gullet, just short of vomitting, and called it a night. Fatigue fromt he lift killed my appetite though. Not repeating that mistake. Next days weight in, 204.4m down 4.6 lbs. I think mostly water loss from all the sodium from the night before, but hopefully I didnt kill my muscle tissue from poor eating leading up to the lift.
Day 34 Workout Log: The 2-a-days beginAM: Lifting-Back-BicepsNotes: I honestly didnt think this was too hard... til how sore I was later. Lol. That was some fast soreness!Deads for 6 sets of 21x135, 14x185, 7x225, 7x275, 14x225, and 21x185Reverse Grip Pullups 3x8 with NOS-X Finish. one arm DB Rows 4x12 with NOS-X FinishIncline DB Curls 3x6 with 6 second Eccentric FocusStanding BB Curls 5x8 with elbows ight to rib cage.Felt still pretty strong after finishing so I added in seated calf raises at as many reps as possible for 10 min. I took lots of breaks.-PM: Lifting-Back-BicepsNotes: Felt a bit fatigued going into this, again, probably should have ate more,Giant set #1: x3-60 degree Incline Supine-lying Reverse Grip Pulldowns for 15 with NOS Dropsets every time.-Seated Cable Rows x15-Reverse Grip Pulldowns x15-Incline-Lying two-hand DB Rows with 6 second ISO at top x8One armed DB Rows AGAIN this time without Rest Breaks 3x12 with NOS-X FinishGiant Set #2: x2-High Cable Curls x15-Spider Curls x12 with NOS drops on second round-Standing Cable Curls Facing away from machine x21Pure will though this one. Collapsed after the last giant set, again... Then went and did ABS.Macros for the day: 82 F / 279 C / 302 PNotes: Igniition for breakfast as my pre-workout, PWO was double scoop protein blend with CS and half a serving of Karbolic carb powder, lunch was ULC but heavy on the fat, Ignition and PWO the same for the second workout, except a full serving of Karbolic. Dinner I tried to cram it all in again, but fell short of my macros before passing out. Next days weight in, 203.2, Down 1.2 lbs.
Day 35 Workout Log: The legs-a-thonAM: Lifting-Quads-HamsNotes: probably one of my favorite legs workout I've done thus far. Very balanced, not too much, not too little, just right.Reverse Lunges 4x15 per leg, no breaksBack squats 6x8 (PR's at 325 x8)DB heels-elevated DB Squats... 4x21 at ONLY THE LOWER HALF (dear Jebus this was brutal and fantastic)Single Leg Deads 3x21, no breaksStiff leg BB Deads 3x15High And Wide Leg press 2x12 With NOS FinisherWas walking out wabbly after this one.PM: Lifting-Quads-HamsNotes: Pre-exhaust: 4x21 single leg Leg press with 2 second Iso hold at bottom of Rep, zero breaks.Giant set of FML: x4Front squat for 15Back squat for 10High and Wide leg press for 15Lying Leg curl with body EXTENDED for 6Lying Leg curl with body FLEXED for 6+10 partialsWalking Lunges for 15 (i used kettle bettles for balance work, but can be dont with DB's or BB's, just offers different emphasisI actually was able to get all this down from memory... Which is a first in my log. That's how much this particlar workout sucked. My legs were fatigued from the lift earlier, but they were literally spasming later last night after this. I didnt go particularly heavy, on any of this, since I didnt want to hit any muscle groups too hard when they were already weakened, and I didnt have very much to eat either becuase I was stuck at a photoshoot that last 5 hours when I thought it would be done in 3 (to which I brought nutrition for 3 hours), so instead I had 4 oz of roast beef I got from a store en route to the gym, pounded my pre-workouts, stair at the entrance of the gym for 10 minutes from inside my car trying to motivate myself to go in, and finally went and repped it out... mainly because I really had to pee and couldn't hold it anymore. Macros for the day: 65 F / 260 C / 329 PNotes: Igniition for breakfast as my pre-workout, PWO was double scoop protein blend with CS and half a serving of Karbolic carb powder, lunch was screwed up because of the shoot, so I just had another double scoop of protein blend , preworkout was 4 oz of roast beef to keep it ULC though not much calories going into lift #1, and PWO the same for the second workout, except a full serving of Karbolic. Dinner I did better with another full serving of carb pouder (50g), leucine, 2 cups of low fat cottage cheese and 2 ice cream bars, got in a before bed meal of 5 oz of chicken breast left over from meal prepping, a double scoop of protein blend, and 2 tbs of almond butter (in retrospect should have had bacon, but will do next time. Next days weight in, 202.2, Down 1 lbs. Belly fat is much less in the inch test Lower abd definition is starting to return. ;D ;D ;D Now to work on these damn love handles... :'(
Day 36 Workout Log: More Push Pull :/PM: Lifting-Back-Chest-ArmsNotes: I feel like this could have been a good workout... except for all the push pull and rest felt like I couldn't get a good pump. Kind of disappointed for it to be one of the chest day (favorites) in whats suppose to be the hardest week. This workout fell short in my opinionSuperSet #1: x5-Underhand One-Arm DB Rows x10 per arm, rest 40 seconds-Flat DB Press with one second iso at top and at bottom of all reps x10, rest 40 secondsSuperset #2:-Seated Cable Rows with 4 second iso at stretch position x10-30 degree incline DB press x10Superset #3:-Reverse Grip pulldowns with 4 second iso at stretch position x15-plyo pushups x21 Superset #4: x2-Overhead Rope Extensions with 2 second ISO at extension x12-Incline DB Curls x12Standing DB Curls 3x12 with NOS finisher (this was actually brutal and the only pump I had from the workout)Not sure what I could have done differently, I pushed good weight, I had good mind muscle connection, just couldn't get that pump off this workout due to the nature of it. Neither chest nor back was sore later, only biceps slightly sore.Macros for the day: 96 F / 190 C / 364 PNotes: landed under in fat and carbs, over in protein. Started with a AM Accelerator for breakfast and again 3 hours later, Chicken with zero carb cheese and brocolli for lunch and again pre-workout meal, Ignition pre-workout, +1 hour PWO was triple scoop protein blend w/ CS and full serving of carbs, followed that up an hour later with another spike using 5g leucine with 2 scoops protine blend AND Apple Pie Ala Mode from Cold stone, I think I went over board on my prebed meal... 2 cups cottage cheese with chicken, bacon, and almond butter. Trying to fill macros, but felt like a blimp. Next days weigh in: 203.8. Up 1.6 lbs.
Day 37 Workout Log: Groundless-LegsPM: Lifting-Quads-Hams-CalvsNotes: I kind of needed this workout to give my lumber a break. May become a staple for me when my back is acting up. Great lift, great pump, definitely felt like puking at the end.Leg press 4x8 with CS-6 drop setsLeg Extensions 4x8 with CS-6 Drop setsLying Hamstring Curls with hips extended 3x10 with B-Pak Strips on all setsGlute/Ham Raise 5x8Bonus: Standing calf raise machine@120, as many reps as possible in 10 minutes. (This is where I nearly puked)Macros for the day: 103 F / 211 C / 341 PNotes: Started with a AM Accelerator for breakfast, Chicken with zero carb cheese and brocolli for lunch and again pre-workout meal, 30g whey isolate (normally only use 20) Ignition pre-workout, +1 hour PWO was triple scoop protein blend w/ CS and half serving of carbs. PWO meal 5 g leucine with 2 cups cottage cheese, 6 oz chicken breast, with an ice-cream bar and poptarts. Before bed agian I probably went a little overboard trying to meet macros, but I made bacon and no carb mozerella wrapped roast beef and it was amazing! Still fell short on fat and protein, but over in carbs. Next days weigh in: 206. Up 2.2 lbs.
Day 38 Workout Log: AM: Lifting-Delts-Back-HamsNotes:Stiff Leg Deads 4x21 (finally starting to feel how to better isolate hams and less on back with these, used DB modification)Bent Knee Deads 4x8 w NOS FinishChin-ups 4x8 with NOS-X Finish via resistance bands (messed up and was only supposed to do NOS finish)Seated DB Lat Raises 4x8 w NOS FinishStraight forward and to the point workout. Didnt lift terribly heavy due to the volume on these reps and being in my "Overreaching" phase. Made sure my ROM and Tempo was optimal though. Happy with this workoutPM: Lifting-Delts-Back-HamsNotes: Bent over DB Lat Raise 4x12Bent over CABLE Lat raise with chest upwards 3x12 with NOS FinishReverse grip Pull-down with 2 second hold at extension 4x10 with NOS FinishStraight arm cable pull-downs 4x21Bent over Barbell Rows 6x8 with NOS finish Giant set: x4-Lying Hamstring Curls (toes in) x12-Lying Hamstring Curls (toes neutral) x12-Lying Hamstring Curls (toes out) x12Stupid hard finish, by the end I had dropped the weight all the way to 50 lbs on the hammy curls. Everything else felt strong, but the weight stayed in my 60-80% range from flat out fatigue.Best Guess Macros for the day: 124 F / 296 C / 287 PNotes: Ignition for breakfast, double scoop protein w CS for PWO, ULC till dinner, and then blew it up at dinner with the GF. Stupid amounts of food, gyros, french fries, Nachos, Pie, Ice cream, YUM... Woke up one lb heavier. likely from all the sodium.
Day 39 workout log: Upperbody MarathonAM: Lifting-Chest-Bis-tri's-CoreBanded Flat Bench 4x12 with NOS FinishSuperset 1: x4-Incline DB press x10 with NOS-X Finish-Cable Crossover with 2 second ISOSuperset 2: x4-Plyo Pushups x15-Pushups x15Machine Preacher Curl 4x12 with NOS finishIncline DB Curl 3x21Superset 3: x3-Standing Reverse Grip BB curls x10-Standing BB Curls x10Reverse Grip Tricep Pushdowns 5x8 with NOS-X FinishBest Guess Macros for the day: 100 F / 155 C / 287 PNotes: Accelerator w 10g whey for breakfast, ULC all day, Ignition for pre, double scoop protein w CS for PWO, and then Beef Wellington for Dinner with fresh from the overn Apple Cinnamon Bread Pudding with Ice Cream for Dessert, and a before bed meal of double scoop protein blend with 1 cup reduced fat cottage cheese and leucine for a nice fat spike to get those yummy growth hormones at rest. Next morning's weigh in 204.2, down 2.8 lbs.
Day 40 Workout Log: The Leg Day FinalePM: Lifting-Quads-HamsGiant set 1: x4-Lying Leg Curls (body extended) x8+5 partials-BB Back Squats x8-Alternating DB Lunges x8-DB Squats x21Giant set 2: x4-Narrow Leg Press x8-Wide Leg press x8-Leg Extensions w/ 3 Second ISO at peak Contraction x8-Stiff Leg Deadlifts x15-Seated Leg Curls x21Notes:Honestly Reminiscent of the Giant Sets my first competition coach put me through... except for more sets and less reps. words faulter. Gotta try it to understand it.Macros for the day: 70 F / 226 C / 304 PNotes: Accelerator w protein and coconut oil for breakfast, ULC all day, Ignition Preworkout, Triple scoop protein blend with CS and Carb Blend PWO, then a feeding frenzy of fat free pringles, Icecream Bars, Cottage cheese, and then 4 oz Roast beef as before bed meal. Final Weigh in the next day, 202.2. Down 2 lbs.
Final measurements:Weight: 202.2 (up 1.2 lbs)Height: 6'0"Chest: 45.5" up .5"L arm:15.5" up .5"!!R arm: 16" up 1"!!Waist: 33" down 1.5"Hips: 39" up 1"L thigh:24" down .5"R thigh: 25.5" up .5"L calf: 15.25" down .75"R calf: 15.5"down .5"I made mistakes, I didn't stress much I've the nutrition while I was on vacation, and I went out and had great dinners with my girlfriend several times a week. It wasn't a perfect run through by any means of the program, but all in all I would say it was pretty effective body-recomposition. I held true to my goals of doing core work daily, and never skipping the cardio, though significantly reduced from the prep schedule. Probably going to be trying this program out one more time before I get back on to prep mode, I'm learning so much and enjoying it every day! Great programs next go around I'll customize my own macros a bit more, and also eat more. Bummed I didn't gain very much, but it's my own fault for all the cardio and not eating as much as the program called for.
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