Mixing my dose pre-dinner was perfect. I used the Candy Grape, and used the slowly adding while swirling method and it dissolved completely.
Still some foam, but not bad!
Still some foam, but not bad!
This is great, I hope this keeps up and we all never get sore from PF3!Yes it is! Like I said, it is freaky. Like cubsfan815 said, it's like I didn't even lift yesterday!
I have trouble with my shoulder doing dips assisted or not , but I found an exercise that truly shredded my chest . if you have access to a close cable machine like a lifefitness dual pulley one set the weight for each handle at the desired weight and set them shoulder high. bend over and press the handlesdown. really isolates the pecs. try it and see what you think. I saw it on you tube from Mr. America Doug Brigsole. awesome job on the volume, I bet they are hurting.Update: 8/29/2013
Decent chest workout this morning, I got less reps on my top set than I wanted, but I had a problem getting tight. I still got 2 reps on the 1+ week, but my Bench has always been weak.
I decided to go ahead and keep the same dosing protocol today:
1 scoop of MAN Pure PF3 with 1 scoop of Pre-WO and 4 caps of Arachidonic Acid ~30-45 minutes pre-workout
1 scoop of MAN Pure PF3 intra with 1 scoop of BCAAs.
1 scoop of MAN Pure PF3 with 5g Creatine mono and 2 scoops of MAN Fermented Leucine post-workout right before my meal.
The swirling method works perfectly every time now, regardless if I am mixing it with something else, or just the PF3 solo. Awesome!
By the way, the tiny bit of hamstring DOMS is gone, and I STILL do not feel any DOMS from Tuesday's workout. Recovery is amazing. I really got some wicked pumps in my chest and triceps today, so I'm expecting some DOMS tomorrow. We shall see if PF# can deliver a repeat performance.
Thursdays will be my update day, btw. I generally get my BF% readings on Thursdays, so I feel like it is best to just do a full update then.
No pictures today, as my phone seems to be full
Weight this morning: 219.4#
BF% reading: 18.7%
three weeks ago I weighed the same, but the BF% reading was 21%. Of course the method is not the gold standard, but I still have a good trendline. On the 20th my BF% showed 19.8%. I'm excited to see the difference between now and the end of the log!
Here's my nutrition summary for the week in calories:
8/21/2013 3740
8/22/2013 3922
8/23/2013 3734
8/24/2013 3981
8/25/2013 3622
8/26/2013 3589
8/27/2013 3811
That is roughly 3792 calories on average over 8 days, which is higher than I was aiming for. However, the scale is not moving up too quickly.
Here's my workout for today:
Barbell Bench Press:
45 lb x 10 reps (+43 pts)
75 lb x 5 reps (+45 pts)
90 lb x 5 reps (+50 pts)
110 lb x 3 reps (+45 pts)
135 lb x 5 reps (+67 pts)
150 lb x 3 reps (+60 pts)
170 lb x 2 reps (+58 pts)
5/3/1 Bodybuilder C1, W3, D3: Disappointed with this. Just didn't feel like I got tight enough. I know I got my 1+, but I really wanted 3 or 4. I think my grip width messed me up a bit.
Dumbbell Bench Press:
35 lb x 10 reps (+51 pts)
35 lb x 10 reps (+51 pts)
35 lb x 10 reps (+51 pts)
35 lb x 10 reps (+51 pts)
60s rest between sets. Really felt the burn and stretch at the bottom on these. Slow and controlled.
Dips - Triceps Version:
10 reps || assisted || 140 lb (+3 pts)
10 reps || assisted || 140 lb (+3 pts)
10 reps || assisted || 140 lb (+3 pts)
10 reps || assisted || 140 lb (+3 pts)
Still getting the hang of these before I drop the assistance level. I know it's weak, but I'm doing them slowly, getting a full ROM. Almost failed at the end. 60s rest between sets.
Machine Chest Fly (Pec Deck):
40 lb x 10 reps (+10 pts)
40 lb x 10 reps (+10 pts)
40 lb x 10 reps (+10 pts)
40 lb x 10 reps (+10 pts)
I'm using the machine rather than DBs, because I feel more control over the ROM. Really got my pecs burning. 60s rest between sets.
Triceps Pushdown - Rope Attachment:
20 lb x 15 reps (+9 pts)
20 lb x 15 reps (+9 pts)
20 lb x 15 reps (+9 pts)
15 lb x 15 reps (+9 pts)
60s rest between sets. Dropped 5 lbs. without failing because I wanted every rep in the full ROM. Triceps felt ready to explode on the last few reps.
Lets hope my recovery does the same! Tomorrow is Leg day
Thanks! Yep, I figure between chest today and legs tomorrow, I'll see what happens. Next week is a deload week, so much lower volume and intensity. I'll be upping the weight and getting right back to it the following weekAwesome chest w/o! True test, if your tri's were going to explode then let's see how well PF3 works for recovery on those bad boys! Great log so far, your crushing it.
Glad to have you, subbing to yours in a minute!Let's do this. . .
I'll have to look that up! Thanks for the tips, dips are a bit hard on my shoulders as well as the DB presses. My left one is worse than my right one.I have trouble with my shoulder doing dips assisted or not , but I found an exercise that truly shredded my chest . if you have access to a close cable machine like a lifefitness dual pulley one set the weight for each handle at the desired weight and set them shoulder high. bend over and press the handlesdown. really isolates the pecs. try it and see what you think. I saw it on you tube from Mr. America Doug Brigsole. awesome job on the volume, I bet they are hurting.
That's cool, I love changing up my workouts like that all the time. From heavy to light, sets and reps or just change up exercises. It keeps me from getting boredThanks! Yep, I figure between chest today and legs tomorrow, I'll see what happens. Next week is a deload week, so much lower volume and intensity. I'll be upping the weight and getting right back to it the following week
Dude, that is a lot of volume. I can't wait to see how your recovery is.Update: 8/30/2013
Whew, man! Leg day today was pretty brutal! Last night I took an extra serving of PF3 with 2 scoops of Fermented Leucine, just to see what happened. Not sure it helped much more, but I was only a little sore in my pecs this morning from yesterday's workout. Had my son's soccer practice last night, so I was running around a little and kicking the ball a lot (I am an assistant coach).
I should have been more sore, IMO after yesterday. My triceps are not sore at all, even though the pump was crazy yesterday morning. This is a good sign.
The REAL test will be to see how my legs and glutes feel in the morning I hate Squats, as I can never seem to get my form dead on. I should be able to move far more weight than this, but I try to go as far below parallel as possible. I stalled a while back, and I am trying to get it right. Still killed legs, though, with this workout:
Barbell Squat:
75 lb x 5 reps (+44 pts)
95 lb x 5 reps (+50 pts)
115 lb x 3 reps (+46 pts)
140 lb x 5 reps (+68 pts)
160 lb x 3 reps (+62 pts)
180 lb x 4 reps (+81 pts)
5/3/1 Bodybuilder C1, W3, D4: I swear I'm never gonna get the Squat form down perfectly. These felt fine until I got to the top set, and I felt weak out of the hole.
This weight is pathetic.
Leg Press:
135 lb x 15 reps (+23 pts)
135 lb x 15 reps (+23 pts)
135 lb x 15 reps (+23 pts)
135 lb x 15 reps (+23 pts)
I have no idea the actual weight being used on these, so I just use the three plate amount. Really felt the burn this time. 60s rests between sets, constant tension.
Leg Extensions:
50 lb x 12 reps (+11 pts)
50 lb x 12 reps (+11 pts)
50 lb x 12 reps (+11 pts)
50 lb x 12 reps (+11 pts)
Really got a good quad burn. 60s rest between sets.
Seated Leg Curl:
60 lb x 12 reps (+12 pts)
60 lb x 12 reps (+12 pts)
60 lb x 12 reps (+12 pts)
60 lb x 12 reps (+12 pts)
Hamstrings almost cramped on me, unless I got up and walked a bit between sets. 60s rest between sets.
Sit-Up:
15 reps (+7 pts)
15 reps (+7 pts)
10 reps (+5 pts)
15 reps (+7 pts)
Man, these got my abs burning. First time to get three sets of 15, next goal is all four sets to 15. 90s rest between sets, this was done with a slight decline/incline.
Seated Calf Raise:
135 lb x 12 reps (+19 pts)
135 lb x 12 reps (+19 pts)
135 lb x 12 reps (+19 pts)
135 lb x 12 reps (+19 pts)
60 second rests. Haven't done calf work in a while, and you can tell Really got a good burn here.
Stretching:
5 min (+2 pts)
Calves, hamstrings, quads, piriformis
Foam Rolling:
5 min (+9 pts)
5 min (+9 pts)
Before and after lifting: Quads/hip flexors, piriformis, IT band, Upper back
Shoulder Dislocation:
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)
Dosing still the same as yesterday:
1 scoop of MAN Pure PF3 with 1 scoop of Pre-WO and 4 caps of Arachidonic Acid ~30-45 minutes pre-workout
1 scoop of MAN Pure PF3 intra with 1 scoop of BCAAs.
1 scoop of MAN Pure PF3 with 5g Creatine mono and 2 scoops of MAN Fermented Leucine post-workout right before my meal.
Swirling is still going great, product is mixing with no clumping at all now. Very pleased!
The flavor is definitely more Grape Pixie Stick now than the original Sweet Tart that I was saying. I think the smell reminded me of Sweet Tarts, but the Pixie Stick taste is dead on.
I am loving this stuff so far, and as ricroc mentioned, it seems to make you more regular. After looking at some of the studies, I can see why. The serum protein isolate is supposed to help with IBS, Crohn's, Leaky gut, etc. Maybe I have a mild form of one of these? I also just finished off some heavy duty antibiotics a week or two before this log, and my GI tract was not quite recovered, even with probiotics. Pure PF3 seems to have helped it along nicely.
I have a three day weekend with Labor Day this weekend, but not sure how much rest I will actually get. My gym is closed on Monday, and next week is deload week on 5/3/1, so I should be fully recovered and ready to hit it hard the following week.
Thanks for reading! I'll post small updates over my "recovery" weekend
Thanks! Me too, my chest is a bit sore this morning from Thursday, but not as sore as it should be IMO.Dude, that is a lot of volume. I can't wait to see how your recovery is.
I have same issues with squats, I can never concentrate and get a good form down lol. I tried practicing on this new thing we have at our gym. You may have seen it on that Shark Tank show if you ever watched it. It is a surf board, and you have to balance just like you were surfing. When doing squats on it, you can really tell where your weaknesses are.
Thanks! The weight is pretty pathetic for my weight and time lifting, but I try to make up for it through the volume and not resting much afterwards. I did this in ~45 minutesMisFit, you beast, that is quite a lot of volume man! Nice job!
Thanks, man! Hit them wheelsI love the intensity. Today is squat day for me. Wasn't feeling it this morning, but now I am!
I see you hiding the controlled labs shaker....
LOL, I've got a couple of themI see you hiding the controlled labs shaker....
The biggest difference I noticed in recovery was when I ran out and was without PF3 for a bit, you really notice a drop off lol so it shows just how awesome this stuff isTook another dose of PF3 with two scoops of Fermented Leucine last night before bed.
I have some DOMS today, mostly in my glutes. Not as bad as usual after leg day, though
This stuff is pretty awesome for recovery!
Does MAN have any shakersI see you hiding the controlled labs shaker....
We do, the MAN shakers.... Its like the Harlem shake but with rear tricep posesDoes MAN have any shakers
Yes!!!We do, the MAN shakers.... Its like the Harlem shake but with rear tricep poses
That's some fast recovery! Hope you got all your honey do's done. We do need some MAN shakers!!!!Yesterday was another two scoop day, as I didn't lift. Also no Fermented Leucine.
I woke up this morning and my leg and glute DOMS was completely gone! I have not recovered this quickly from leg day since I can remember. It's pretty amazing!
Yes it is!That's some fast recovery! Hope you got all your honey do's done. We do need some MAN shakers!!!!
Man, I hate sheetrock! I feel lazy now, LOL.I sheetrocked the kitchen today and moved the stove....
LOL, sounds great!I just drank caipirinhas all day
Now that's what we like to hear. The issues you're having may be due to the betaine included in PF3, but should subside shortly.Update: 9/3/2013
Alright, guys! Sorry for the delay in giving a real update!
As I said, my weigh-in/BF% updates will occur on Thursday every week, so I will get to that in a few days.
I've still been dosing the PF3 solo for the last three rest days. Once in the AM and once in the PM before dinner. Recovery has been phenomenal, and I almost didn't do a deload week this week because of it. However, because of the lack of fish oil lately (due to my ARA cycle), my joints need to break. On my deload, I am doing the prescribed 5/3/1 formula: 50% of my training max for my main lifts and cutting the weight by 50% on weighted accessories. On BW exercises (ab wheel, chins, situps, hypers), I will be cutting the volume in half. The idea is to just do active recovery and get some blood flow to the muscles. I'm keeping the same calories as before as well.
I can't believe that placebo would affect DOMS as much as this has so far. This is absolutely the best recovery supplement that I have ever taken!
On another note, I am still having the "regularity" and softening of stool from before. I am not having diarrhea per se, but definitely more loose than normal. Probably TMI, but I am thorough
Thanks, man. I love and hate Deload weeks. They are necessary, but make me feel like I'm not accomplishing much, even though I really amNow that's what we like to hear. The issues you're having may be due to the betaine included in PF3, but should subside shortly.
Killer work out!
Thanks, brother! I try to give as much detail as possibleAlways so much info in a Misfit log. Awesome stuff to follow along with!
I'm sure it will! Awesome for me so farI start my PF3 and leucine tomorrow! I'm glad you think this is the best recovery you've ever had! I hope I get the same results
Thanks, brother! I needed the deload, but I am ready to lift heavy again!Nice chest and tri w/o especially at 4 am
I want to try ArA so bad, I've heard really good thingsThanks, brother! I needed the deload, but I am ready to lift heavy again!
This ARA is killing my joints, though, even with Orange Triad
Yeah, so far so good, but the joint inflammation kinda sucksI want to try ArA so bad, I've heard really good things
That's what I heard, doesn't seem too much fun with achy jointsYeah, so far so good, but the joint inflammation kinda sucks