The Solution Logs MST's RPG IBCAA

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 Day 5

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)

1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)

1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)

2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)

2B. HS Pullover 1:2:1:2
1 Plate/Side x 15 (3 Sets)

+3 Reps

Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6

A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)

A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)

B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)

B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)

Post-Workout:

Cinnamon Swirl Cinnamon Roll's:



RPG I BCAA

1 Pre 1 Intra
Tomorrow an off day
Recovery is good, cheat meal yesterday helped with recovery and energy this morning. Pushing some good weight
New Mesocycle starts on Monday

 

[jwa254]

Keep up the good work, boss

 

[The Solution]

Post-Workout Pic:
Sitting around 172

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Lying Leg Curls (1:1:1:1)
90 x 15 (3 Sets)
90 x 30

Barbell Squat (1:1:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
315 x 5 ---> 225 x 8 --> 135 x 15

Single Leg Leg Curl: (1:1:1:1)
30 Each Leg x 25 ---> 20 Each Leg x 15 ---> 10 x 20 Partials + Iso Tension

A1: Smith Machine Front Squat2:2:1:1)
185 x 10 (3 Sets)

A2: Back Extension (Glute Focus): (3:1:1:2)
BW + 45 x 8 (3 Sets)

Adductor Machine: (1:1:1:1)
120 x 12 (4 Sets)

Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)

Post-Workout:

Buffalo Chicken Sub, Cinnamon Sugar Sweet Potato Fries, and a Peanut Butter Yogurt Based Dipping Sauce:



RPG I BCAA

Yesterday was an off day
1 scoop between meals (2 total scoops)

Today 1 pre / 1 intra
Recovery has been good, endurnace is good too
This mesocycle is going to be a little lower volume and only 4x a week training instead of 5x a week. I bet this will aid my workouts, strength, and overall performance to booth with the RPG I BCAA

 

[jwa254]

annnnnd i'm hungry.

 

[Gutterpump]

annnnnd i'm hungry.

Exactly what I keep thinking as I read this log.
It's motivating me to add food entries to mine.

The Solution - quick question about these: Back Extension (Glute Focus)
Are you doing these on a regular hyperextension bench? How are you concentrating on / activating glutes in this movement? Just squeezing?

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)


Slight Incline Bench DB Hex Press – (2:1:1:3)
70's x 8 (4 Sets)

Barbell Bench Press (3:3:1:1)
245 x 6 (4 Sets)

Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)

Stretch pushups – (1:1:1:1)
3 Sets to Failure (BW)

Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)

Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)

Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)

Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)

Post-Workout:

Cellucor "Thin Mint" Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:

 

[The Solution]

annnnnd i'm hungry.

I only eat like 2500 kcals a day.. dont see how you cannot either.

Exactly what I keep thinking as I read this log.
It's motivating me to add food entries to mine.


The Solution - quick question about these: Back Extension (Glute Focus)
Are you doing these on a regular hyperextension bench? How are you concentrating on / activating glutes in this movement? Just squeezing?

regular back extension move it down an extra notch and focus on squeezing your hips and glutes at the top of the motion, very little tension on holding the weight and all on your hams/glutes.

 

[jwa254]

I only eat like 2500 kcals a day.. dont see how you cannot either.


regular back extension move it down an extra notch and focus on squeezing your hips and glutes at the top of the motion, very little tension on holding the weight and all on your hams/glutes.

Yeah, I'm just giving you props for having some tasty food pics, brotha. I'm at about 2800/day now.

 

[The Solution]

Yeah, I'm just giving you props for having some tasty food pics, brotha. I'm at about 2800/day now.

Ill take those 300 kcals

 

[Gutterpump]

Post-Workout:

Cellucor "Thin Mint" Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:

Hey what's this? Thought you didn't like mint..haha... Looks/sounds super tasty

 

[The Solution]

Hey what's this? Thought you didn't like mint..haha... Looks/sounds super tasty

not a mint fan, but its on my youtube.

 

[frankz2]

Great log so far. Mind throwing a link up to that YouTube channel? Seen it referenced and curious about the recipes. Your pics make any thread worth following.

 

[The Solution]

Great log so far. Mind throwing a link up to that YouTube channel? Seen it referenced and curious about the recipes. Your pics make any thread worth following.

Bkupniewski

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Bent-Over Dumbbell Rows – (1:1:1:1)
90's x 10 (4 Sets)

Bent-Over Barbell Rows– (1:2:1:2)
225 x 8 (5 Sets)

A1: Hammer Strength Pullovers (1:1:1:1)
1 Plate/Side x 15 (4 Sets)

A2: HS Back Extension (1:1:1:1)
150 x 20 (4 Sets)

Hyperextension W/Chains – (1:1:1:1)
BW + 25lb Chain X Failure (4 Sets)

Donkey Calf Raise: (3:1:3:1)
4 Plates x 10 (5 Sets)

Post-Workout:

Handels Chocolate Malt With Caramel:



RPG I BCAA

Still 1 pre and 1 intra finding this the best dosing for fasted morning training
Recovery and Endurnace have been up a bit, my weight has been dropping a bit, maybe i need more ice cream!

 

[jwa254]

solid workout, boss. more ice cream fixes everything.

 

[The Solution]

Off day today
traveling to columbus tomorrow
Ice cream will be had in the ice cream capital

 

[Driven2lift]

Off day today traveling to columbus tomorrow Ice cream will be had in the ice cream capital

I foresee foodporn in AM's near future

 

[The Solution]

Greaters is on the agenda.

 

[The Solution]

Metro Worthington With Austin Stout + His Girlfriend + Usawinston (BB.com)

Legs:

Squat: (2:1:2:1)
225 x 6
275 x 6
315 x 6
334 x 6
365 x 6 (All Time PR)

Leg press:
4 Plates x 20
5 Plates x 20
6 Plates x 20
8 Plates x 20
10 Plates x 20

Reverse band Hack Squats:
2 Plates/Side x 10
3 Plates/Side x 10
4 Plates/Side x 10 ---> 2 Plates x 20

Post-Workout:

Spring Chicken Roll's + Fried Chicken Dumplings with Sweet/Sour + Peanut Sauce:



Spicy Red Chicken Thai Curry + Sticky Rice:



Jeni's Dark Chocolate, Brown Butter Almond Brittle, and Buckeye State:

 

[The Solution]

Metro Fitness Delaware with Austin Stout (Inov8 Coach) + his G/F Jerica Mattox, Usawinston (Off bb.com)

Back/Shoulders:

Hammer Strength Row Machine (1:2:1:2)
80 x 8 (Neutral) 80 x 8 (Overhand)
100 x 8 (Neutral) 100 x 8 (Overhand)
120 x 8 (Neutral) 120 x 8 (Overhand) ((2 Sets))

DB Row's: (1:2:1:1)
80's x 12
90's x 10
100's x 10
110's x 8
120's x 8 (All Time PR)

Smith Machine Deadstop Rows: (1:4:1:1)
35 Plate/Side x 8 (4 Sets)

A1: Reverse Grip Pulldown: (1:1:1:1)
120 x 8 (4 Sets)

A2: Rope Cable Pullover (1:2:1:2)
80 x 8 (4 Sets)

B1: DB Single Arm Lateral (1:1:1:1)
20's x 12 (4 Sets)

B2: Band Pull Apart (1:1:1:1)
Band x 15 (4 Sets)

Post-Workout:

BBQ and Buffalo Chicken Pizza’s:



Graeters Cookies and Cream 1870 Tower.

 

[jwa254]

You definitely have some of my favorite threads, man. Keep up the hard work

 

[The Solution]

Pictures from Yesterday's Training:

Austin, Me, Winston, Jerica (Austin's G/F)



Sitting still around 172 the last few weeks:

 

[NattyForLife]

Pictures from Yesterday's Training: Austin, Me, Winston, Jerica (Austin's G/F) http://s688.photobucket.com/user/LayzieBone085/media/A0BAB462-899C-464E-92FE-71EE81102695.jpg.html Sitting still around 172 the last few weeks: http://s688.photobucket.com/user/LayzieBone085/media/Pictures/F9F6DD58-C8A0-4028-8D70-DEA7544D05CD.jpg.html http://s688.photobucket.com/user/LayzieBone085/media/Pictures/BF9FD186-D691-4AE1-AED5-D4315083282C.jpg.html http://s688.photobucket.com/user/LayzieBone085/media/Pictures/8A985F4E-90ED-4F11-9004-92075C180451.jpg.html

Looking lean and full! Keep it up! Whats your calories as of now?

 

[The Solution]

Looking lean and full! Keep it up! Whats your calories as of now?

2500 ish.

 

[NattyForLife]

2500 ish.

How often are bumping calories up? Bi-weekly?

 

[The Solution]

How often are bumping calories up? Bi-weekly?

Depends on how the week went
Strength
What the scale shows
what the mirror shows
Hunger
Dropping cardio

etc. There are many facotrs that go into caloric bumps.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 2 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Lying Leg Curls (1:1:1:1)
90 x 15 (3 Sets)
90 x 30

Barbell Squat (1:1:1:1)
230 x 5
280 x 5
320 x 5
340 x 5
355 x 5
315 x 5 ---> 225 x 8 --> 135 x 15

+5 Pounds

Single Leg Leg Curl: (1:1:1:1)
30 Each Leg x 25 ---> 20 Each Leg x 15 ---> 10 x 20 Partials + Iso Tension

A1: Smith Machine Front Squat2:2:1:1)
185 x 10 (3 Sets)

A2: Back Extension (Glute Focus): (3:1:1:2)
BW + 45 x 8 (3 Sets)

Adductor Machine: (1:1:1:1)
120 x 12 (4 Sets)

Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)

Post-Workout:

Chocolate Mint Pancakes with Chocolate Mint Glaze + Strawberries and Banana's


RPG I BCAA

Biggest Thing I am noticing is the overall recovery. I feel great, even though I am rebounding from a deficit and cutting about my 8th week into the reverse. I am really feeling better. I had a lack of sleep while in Columbus over the weekend and tried to make up for it last night and crushed this leg session. But back to the grind and work and school starts up here tomorrow.

Overall great flavor, product is doing exactly what it should be doing, and i am still dosing it 1/1 (pre/intra)

 

[jwa254]

Glad to hear you're experiencing some awesome recovery. Looking super lean, too.

 

[The Solution]

Glad to hear you're experiencing some awesome recovery. Looking super lean, too.

Thank you!
Today is an off day so 2 scoops total between meals spaced 4-6 hours apart!

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 2 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)


Slight Incline Bench DB Hex Press – (2:1:1:3)
75's x 8 (4 Sets)

+5 Pounds

Barbell Bench Press (3:3:1:1)
250 x 6 (4 Sets)

+5 Pounds

Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)

Stretch pushups – (1:1:1:1)
3 Sets to Failure (BW)

Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)

Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)

Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)

Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)

Post-Workout:

Cinnamon Swirl Pumpkin Bread


RPG I BCAA
1 Scoop Pre
1 Scoop Intra

Recovery is good, finally getting better sleep being home since being out of town and its leading to better workouts.
A deep tissue massage helped last night too!

 

[The Solution]

Off day today
1 scoop between meals 4-6 hours apart

Log should be coming to an end shortly. Getting very low!

 

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 2 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Bent-Over Dumbbell Rows – (1:1:1:1)
90's x 10 (4 Sets)

Bent-Over Barbell Rows– (1:2:1:2)
230 x 8 (5 Sets)

+5 Pounds

A1: Hammer Strength Pullovers (1:1:1:1)
1 Plate/Side x 15 (4 Sets)

A2: HS Back Extension (1:1:1:1)
150 x 20 (4 Sets)

Hyperextension W/Chains – (1:1:1:1)
BW + 25lb Chain X Failure (4 Sets)

Donkey Calf Raise: (3:1:3:1)
4 Plates x 10 (5 Sets)

Post-Workout:

Talenti Fudge Brownie:

 

[The Solution]

RPG IBCAA Final Review

Flavor / Taste

Green Apple was fantastic, from start to finish this product was great. While it mix's up on the clear side do not let it fool you for taste. This is more of a Sour Apple tasting flavor which is great. I am an apple lover and this hit the spot. I found even if i varied my water intake with 1 scoop i never had a problem finding it to taste great. Great job at MST here

Mixability

Besides a bit of foamy and a bit of particles this mixed pretty well. I would say an 8/10. Even if i mixed it the night before it would still foam up a bit when shaking it a bit. No worry though. Good product.

Dosing


Workout Days:

Since I mostly Train Fasted upon waking I will be dosing 1 scoop pre-workout and 1 scoop intra-workout to provide the best of both worlds as EAA’s have been shown to be superior intra-workout from PubMed Research.


On Non-Workout Days:
1 scoop between meals spaced 4-6 hours apart
I will dose between meals as suggested above as Layne Norton also shows in his Muscle Protein Synthesis PDF/Power point Below:

http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf

http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/


Formula

I really like how MST has a 2:1:1 BCAA Blend (Which is the most studied on the market) and also an EAA Complex combining for 6g total in the formula with 2.5g Glutamine (which is also considered a BCAA) But does not really show much benefit regarding performance/endurance/recovery. The additional NAC/Orotic Acid in the recovery matrix is an interesting addition to a pre/intra workout product that I really look forward to gauging in my workouts. Not to mention this product is 100% Ajipure the purest forms of BCAA’s which is a major bonus and plus to utilizing this product. MST is using top notch raw materials and putting out a spectacular product.

Recovery / DOMS / Workout Reactions

Very visible once i got a few workouts in. My calories have not changed all log even though my weight has bounced around a few pounds, overall I got leaner, my workouts improved, and strength rose overall. I cannot complain about that. Hitting Pr's of 120's x 8 on DB rows, 365 x 8 on Squat, 275 x 12 on Bench. I am very pleased with my effort in the gym, my overall increase in recovery from a day to day basis on grueling workouts and the change in mesocycle. Even traveling and with a lack of sleep i still busted out great workout sessions on the RPG I Bcaa. A great BCAA/EAA Blend that does not get a lot of recognition. I would have to say this is a great product that I would recommend to others.









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[jwa254]

Solid review. I really appreciate your hard work and dedication throughout the log (plus those delicious food pics). One last thing though, would you mind posting the score and a little bit of the info in the product review section as well?

 

[The Solution]

Solid review. I really appreciate your hard work and dedication throughout the log (plus those delicious food pics). One last thing though, would you mind posting the score and a little bit of the info in the product review section as well?

Did that before you posted this buddy

 

[jwa254]

Did that before you posted this buddy

You're the best. Thanks!