ROK/RPM Log. Kinda...
- 08-13-2008, 05:57 PM
ROK/RPM Log. Kinda...
OK so never done an official log before but I'm just gonna throw something together. I have finished one tub of Ragnarok (caff free blu raz) and today started my 2nd and my first botttle of RPM. I took both approx one hour before my workout one scoop ROK and 3 tabs of RPM. Today was back/bi which looks like this:
Negative Chinup 3 sets of 8
Reverse Fly Incline 2 sets of 10 @ 15lbs
Flat Reverse Fly 2 sets of 10 @ 15 lbs
Dumbell Row 3 sets of 8 @ 30lbs
Incline Hammer Curl 2 sets of 8 @ 30lbs
Incline Hammer Curl 3 sets of 8 @ 20lbs
Incline Curl 3 sets of 10 @ 20 lbs
Deadlift 3 sets of 8 @ 215 lbs
Ha I know my weight is weak but I'm trying.
So I defenitely noticed increased focus and agression over the rok alone and overall endurance was crazy I could of kept going for hours. I do have a lil bit of a shakey/jittery feeling but I get that from stims. Experienced the same thing when I was stacking Levi RL. RPM also increases my typing speed ha ha. So as of day one defenitely satisfied with the new stack.
Tomorrow is chest/tri. stay tuned.
- 08-13-2008, 06:29 PM
Add a 25 minute intense bike ride to the tail of that. Still got energy to burn. Looks like I need to come up with a longer routine.
08-13-2008, 08:58 PM
How long is your routine now? Sometimes too long can be just as bad as not lifting at all.
Try to keep it between 45 mins and 75 minutes or so. Thats a good range.
08-13-2008, 10:04 PM
08-13-2008, 10:28 PM
I told you that the combination of both was pretty intense. I couldn't justify spending to run both each month with my really tight budget, so I only rock the rok, but the two combined was nuts!
08-13-2008, 10:45 PM
It is pretty insane. I felt invincible there for a few hours. I did kinda think it was foolish financially to get two preworkout supps and I almost backed out @ the last minute and got another bottle of powerfull instead. But as of day one I'm happy with my decision <sp?> I just heard so many good reviews on RPM I had to give it a try and I sure as hell wasn't going to give up my ROK it's a staple for me from now on. I got the caff free ROK so I didn't think the stim would be that intense but the RPM is off the hook. I usually don't take stims though and the only caffeine in my diet is from ice tea no energy drinks or caffienated stuff regulary so everyone else might not have this intense of a response.
08-14-2008, 09:52 AM
08-14-2008, 02:40 PM
Ok today was chest/tri didn't get to hit as hard as I wanted because I had to go to a meeting for work but I took same dose as before about 45 minutes pre workout. Here's how it looked.
DB Incline Press 3 sets of 8 @ 50lbs
* Noticeable Improvement over last week when I struggled to get two and a half sets.
Incline Fly 3 sets of 10 @ 30lbs
* Usually have trouble with my right shoulder during flys but it was much less irritating today
Flat Bench 1 set of 6 @ 215
2 sets of 8 @ 185
* Used to be able to do more than this but since I've added incline press to the front of my routine I've dropped down here.
Bench Dips 3 sets of 10
DB Tricep Pullover hammer grip 2 sets of 10 @ 20lbs
Underhand 2 sets of 10 @ 20lbs
Overhand 2 sets of 10 @ 20lbs
Feel like I should have more in this routine but I don't know what to add. Still gets me pretty tight and sore so any suggestions are welcome.
Finished my workout @ 1130 and its 230 now still have steady even stream of energy and ready to take on my night at work. Didn't get the jittery feeling so much today but still plenty of drive and focus and aggression too. I'm ready to take on the world.
Questions, Comments, Suggestions welcome guys. I really have no professional guidance and everything I put together for my routines is just what I learned from reading this forum.
08-14-2008, 03:09 PM
if you were to take this around 8 or 9 what time do you think you would be able to get to sleep?
SFW and GFH
08-15-2008, 12:12 AM
Today I took it @ 930am and seems like I came down around 5ish.
But you can experiment with the dosage to see whats best for you I'm taking 3 caps right now. Either way I wouldn't suggest taking it after 530 or 600 if you wanna be in bed before 12.
08-15-2008, 08:24 AM
08-15-2008, 08:47 AM
Today, saturday, and sunday are my rest days. Will still be taking Rok to keep my creatine levels up and all the other goodies in there. Don't know if I should take the RPM or not maybe @ a lower dose? Any ideas?
08-15-2008, 09:00 AM
I dont think you need to take an RPM on your off days. but maybe 1 may not hurt. PM Texaslifter89. he can help you out
SFW and GFH
08-15-2008, 09:00 AM
08-15-2008, 09:06 AM
you absolutely must rest, haha.
When I was on it, I didn't take rpm on off days...but I was also taking drive at the time.
08-15-2008, 11:44 AM
Well it says it helps with fat loss, muscle growth and test production aside from just the stimulant effect so I thought might be beneficial to take maybe a lower dose on off days for these other purposes since I don't really need the stimulant effect. Will try to find an answer and let everyone know.
08-16-2008, 12:17 AM
So today well technically yesterday since its a lil after midnight was an off day. I worked 9am-1130am and then after my earlier post and a lil homework decided to take a half dose on my off days to keep the "goodies" built up in my bloodstream. So I took one RPM at a lil after noon. I had to go back to work from 1pm to 1130pm so being such a long day and being ran down by 5pm I went ahead and took two more rpm. They did a great job getting me through a busy night at work especially those last few hours. I had great energy and focus I was just on top of it all night. However I think it's probably best particulary from a financial standpoint to take a half dose on off days.
08-16-2008, 03:20 PM
08-16-2008, 03:38 PM
I have tried no explode. Vasocharge. And the rok. I must say the rok is number 1 for me as far as a pre workout sup goes. I took it with MT's bata al. Caps and felt very good. Now I am waiting for the JP8 experience. Good luck with your run bro.
08-16-2008, 03:39 PM
Today is an off day took the Rok normal dose and 2 rpm. Headed to work. Anybody got any other comments let me know.
08-18-2008, 02:34 PM
Ok today is chest/tri day again. I had lunch @ the local mexican place then took my supps about 45 minutes later and worked out about 30 mins after that. Basically my whole routine sucked and I feel like a big sissy right now. :-( Don't know if workig the same parts on thursday then monday is not enough rest time or more likely that it was too much food for lunch but strength was no where to be seen today if it wasn't for the supps I probably would of quit halfway through and cried for a while. lol. Well I'm headed to work I will post the particulars tonite when i get home and am less angry with myself. Laterz.
08-19-2008, 07:18 PM
Came back today with a vengeance. Tuesday is shoulders and legs. Had shrimp and veggies for lunch which is much better fuel than yesterday apparently. Took 3 rpm and normal rag about 2 hours later and hit the weights an hour after dosing. Here goes.....
Alternating DB Shoulder press 3 sets of 8 @ 20lbs
DB Shrugs 3 sets of 10 @ 50lbs
Incline Row to External Rotation 2 sets of 10 @ 10lbs
Javorek Complex 2 sets @ 10lbs.
BB Squats 3 sets of 8 @ 185lbs
BB Calf Raises 2 sets of 12 @ 185lbs
Then took the bike out for about 15 minutes.
Great workout today. Probably should do more for my legs but I'm under the impression that squats hit the entire lower body. Anybody's opinion on this would be welcome.
I defenitely got a good pump going from the supps and the rpm had me sweating like a monster. Great steady energy and focus throughout.
08-19-2008, 10:08 PM
I would add deadlifts to that leg day if I was you...but that's just me.
Also, it would actually prove to be just as condusive as well as better for your shoulder capsule, if you did the external rotations in a standing position with resistance bands instead of dumbbells.
08-19-2008, 10:27 PM
08-19-2008, 11:00 PM
you could do some box jumps if you are feeling energetic.
if you dont have a box get a small table that will hold you or do it on the stairs...
SFW and GFH
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