A Strong Effort - A CT Memoir

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    [IMG][/IMG]


    I have better pics, but I cant seem to find them on the comp right now
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    so you are SURE it's less than 85 in?
    Also I see a lat tower? is that plate loaded or does it come with a stack?
    Cost?
    Not trying to dig here, just would like one in my basement too
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    Quote Originally Posted by Bnatural View Post
    so you are SURE it's less than 85 in?
    Also I see a lat tower? is that plate loaded or does it come with a stack?
    Cost?
    Not trying to dig here, just would like one in my basement too
    its plate loaded, and I couldnt honestly tell you cost because I got it used on craigslist.
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    damn, well, as long as it works well...
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    Quote Originally Posted by Bnatural View Post
    damn, well, as long as it works well...
    yeah its awesome. Whats funny is I have only used it a few times because i've been lifting at the gym i'm working at. Weird twist of events I guess, haha.

    Updates coming..TODAY.
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    Day 20
    quickies in the gym.


    Summary
    So I worked some hours in the gym Monday night and I had one PT client so that left 4 other hours of downtime to do practically nothing....so I had a short session to fill some time . Nothing crazy extensive...just to get some blood flowing and working around me.


    Session
    Opening Stretches
    Muscle Snatch
    4 sets x 6 reps x Bar
    Reformer Rebounding
    2 sets x 12 reps x 3 bands
    Medball Chest Pass
    1 set x 15 reps
    Medball Overhead Pass
    1 set x 15 reps
    Machine Chest/Back Row
    2 sets x 8 reps x 90lbs
    Closing Stretches


    Nutrition
    I dont have a written recollection, but I will be changing that very soon. I want to start keeping EXACT track of this for the last week and a half or so of the log.

    Alpha Male
    I took 2 pills in the morning with a diet mtn dew and I took 1 pill in the afternoon with a cup of coffee.

    Other Supplementation
    Nothing but the Alpha.

    Fun Lovin's

    this guy is freaking hilarious.
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    Days 21+22+24
    life as we know it.


    Summary
    Im catching this damn thing up if it kills me . I was going to last night but I was so wrecked that I fell asleep on the livingroom floor around 8pm. I was up at 11pm with the baby already lol.

    Tuesday was KB class. I only participated with the first class because my knee was bothering me a bit but I worked hard during that class. I'm glad I pushed myself at 6pm, but i'm equally glad I didn't go for it at 7pm.

    Wednesday I did some small session in the gym during my gym hours. It wasn't much...but it was something. I have been getting comments about how I look like i'm defining and Meghan said "you can tell you've been changing things" lol. thanks T2

    Thu was off!

    Friday I got to the gym 30 mins early so I could squeeze in a session before I began working. Im so happy I remembered to bring my protein to the gym or I would have been severely pissed. The panini shop/smoothie bar inside the gym was closed for the day and after this session (even though short as hell), I felt famished like a mudda!


    Session(s)
    **Tuesday**
    Opening Stretches
    32kg Kettlebell Swings
    4 sets x 15 reps
    24kg Kettlebell Long Cycle *Clean and Jerk*
    4 sets x 8 reps
    24kg Kettlebell Snatch
    4 sets x 8 reps
    16kg KB Bottoms up Curl
    6 reps x longest time
    24kg one arm squat
    4 sets x 6 reps
    tables/bridges
    3 sets x 30 secs
    Planks/Horse/Superman
    2 sets x 30 secs
    Closing Stretches

    **Wednesday**
    Opening Stretches
    Triceps pulldown
    2 sets x 8 reps x 80lbs
    1 set x 8 reps x 90lbs
    1 set x 8 reps x 100lbs
    Chest Row with Resistance
    2 sets x 8 reps x 90lbs
    1 set x 8 reps x 100lbs
    1 set x 6 reps x 120lbs
    Medball Chest Pass
    2 sets x 25 reps x 4kg
    Medball Overhead Pass
    2 sets x 25 reps x 4kg
    Spider Lunges
    3 sets x 15 yards
    closing stretches

    **Friday**
    Opening Stretches
    Muscle Snatch
    2 sets x 6 reps x bar
    Power Clean to Press
    2 sets x 6 reps x 100lbs
    2 sets x 6 reps x 120lbs
    Power Snatch
    2 sets x 6 reps x 100lbs
    2 sets x 6 reps x 120lbs
    Overhead Triceps Extension
    2 sets x 8 reps x 70lbs
    Closing Stretches



    Nutrition
    To tally all the days together is bananas. I will keep track today hopefully and try to get a fitday.com reading of exact cals and such. as it stands (I checked the other day), according to my basal metabolic rate I should be consuming 3466 cals for matinence lol. Thats ridiculous.


    Other Supplementation
    I used Oep with some doses...but now i'm out. I have some more on the way because Casey Bard is a sexy b1tch and loves my body, but as of right now I dont have any.

    Fun Lovin's
    Oh yess...some Agnostic Front to get the party jumpin!


    Oh yesss...some fine arse to keep it jumpin!
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    Days 27+28+29
    backtracker.


    Summary
    So again, i've fallen behind logging. Its not that im not keeping track in real life and not getting some sessions in here and there, i just havent had the time to get back home and get it on the computer before all my responsibilities at home kick in. I'd love to get some time to update. Speaking of, I traded with Sir DAdams for another bottle of Alpha...so the Alpha log i'm running will be carrying on! I am also going to begin another log (yes....my 3rd simultaneous log) because I am going to run "Prime" by USPlabs for all my buddies at that company and whoever wants to follow. I will be adding random samples and such as I go (anabolic pump, Oep, Jack3d, etc.) and I will also be using in conjunction with Alpha T2, and Citruvol Ultra! its going to be SICK!

    so Day 27 was some work in the gym before I had to get started at work. Mostly just some tri's/back type work. It was a short session, but a nice one.

    Day 28 was a "buddy" PT session with 2 of my clients where I got involved the entire session. This was maybe a mistake because I personally didn't stretch as well as I should have and ended up pulling something in my hamstring while running hill sprints. The hill was real intense and I told my clients they could stop running it as soon as one of them could beat me up . It took them til I was injured and hobbling...and even then I still tried to win.

    Day 29 was a KB class day...but I went fairly light because of the injury I sustained the day before. Once I woke up the day after KB my hamstring felt fine...but since then (2 days ago) I have felt an odd (and intense) pain under my rib cage on the right side of my body. If it lasts another day, i'll be going to the doctor. For now i'm going to consider it either a muscle pull or a gas bubble and move forward with life.


    Session(s)
    **Day 27**
    Opening Stretches
    Muscle Snatch
    2 sets x 6 reps x Bar
    Close Grip Bench
    4 sets x 25 reps x Bar
    Standing Machine Row
    1 sets x 8 reps x 80lbs
    1 set x 8 reps x 90lbs
    1 set x 8 reps x 110lbs
    1 set x 8 reps x 120lbs
    Triceps Pulldown
    1 sets x 8 reps x 70lbs
    1 set x 8 reps x 80lbs
    1 set x 8 reps x 90lbs
    1 set x 8 reps x 110lbs
    Standing Cable Crossover
    4 sets x 8 reps x Stacks set to "4"
    Heavy bag
    2 rounds x 3 mins.
    Muscle Snatch
    2 sets x 6 reps x Bar
    Closing Stretches

    **Day 28**
    Opening Stretches
    5kg MedBall Chest Pass
    1 set x 25 reps
    5kg MedBall Overhead Pass
    1 set x 25 reps
    Medball Walking Chest Pass
    1 set x 25 reps *ea side*
    Medball Walking Overhead Pass
    1 set x 25 reps *ea side*
    Medball Side Shovel Pass
    1 set x 25 reps *ea side*
    Medball Scoop and Toss
    1 set x 25 reps
    Jumprope
    2 sets x 3 mins
    Hill Sprints
    somewhere between 20 and 40 sprints
    Bear Crawls
    2 set x 15 yds
    Spider Lunges
    2 set x 15 yards
    closing stretches

    **Day 29**
    Opening Stretches
    32kg Kettlebell Swing
    4 sets x 15 reps
    24kg Kettlebell Long Cycle
    2 sets x 8 reps
    24kg Kettlebell one leg row
    2 sets x 6 reps - left
    2 sets x 6 reps - right
    16kg Kettlebell bottoms up curl
    2 sets x 6 reps x longest possible hold
    16kg Kettlebell Snatch
    2 sets x 10 reps
    Tables/Bridges/Planks
    3 set x 30 sec hold
    Closing Stretches



    Nutrition
    my food intake hasn't been the best...i have to say that. Im not cheating BAD....but I haven't held on like I should. I've fixed that now and back on the right track.


    Fun Lovin's
    This song is ridiculously good.


    whether you like or dislike her....Britney is hot.
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    okaaaaay....now we're just about all caught up
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    Prime-ing to be the Alpha on some Citruvol - a CT Memoir!

    I could really use the support over here!
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    is that a newer britney pic?
    the newer ones seem to show that her face is just a little busted.
    maybe its the kfed blemish
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    8/31/10 - 9/1/10
    bells tuesday, gym wednesday.


    Summary
    Had a few good days here so i'm hyped. Ive had a lot of little injuries lately whether they be a stupid hamstring pull, prolonged soreness, or my left arm injury thats finally going away. I felt very good both of these days and on tuesday it showed through. Wednesday was more of a day to just get some work done with my body. I will try and get some in tonight too when i'm working at the gym.


    Session(s)
    **Bells**
    Opening Stretches
    32kg Kettlebell Swing
    6 sets x 15 reps
    24kg Kettlebell Long Cycle
    8 sets x 8 reps
    24kg Kettlebell one leg row
    2 sets x 6 reps - left
    2 sets x 6 reps - right
    24kg Kettlebell Snatch
    4 sets x 8 reps
    32kg Kettlebell clean
    2 sets x 10 reps
    32kg Kettlebell one arm squat
    4 sets x 8 reps
    24kg Kettlebell jerk/jerk/squat
    4 sets x 6 reps
    Tables/Bridges/Planks
    3 set x 30 sec hold
    Closing Stretches



    **Gym**
    Opening Stretches
    Muscle Snatch
    2 sets x 6 reps x Bar
    Weighted Row on Swiss Ball
    4 sets x 10 reps x 112.5lbs
    Dumbbell Supinating Curl
    2 sets x 8 reps x 40lb DB's
    Standing Curl
    4 sets x 10 reps x 100lbs
    Hanging Leg Raises
    1 set x 6 reps
    Closing Stretches


    Nutrition
    The 1st day was still a bit shaky rolling in but yesterday was on point. I am going to change it up even a bit more so that my heavier carb days are when I lift and on no lift days i'm going to try for just fruit/veggie carb intake. I have 2 tubs of protein on the way right now so that will help since I am once again just about out of protein at the house. I will probably take 1 tub with me to the gym so I have a constant source of energy there.

    Prime/Alpha/Citruvol
    Well I didnt think i'd see Prime come through just yet, and i'm probably right. I felt stronger on my KB day, but it could also be from just feeling 100% for the first time in a long time also. I didn't feel as strong yesterday so i'm going to chalk day 1 up to more of a placebo type effect than anything.

    The Citruvol is giving fun pumps already so hopefully that continues on real well. I used to love the original Citruvol but this Ultra version with the added BA is really nice.

    Alpha is still in there doing it's thing for me. I am really enjoying it so far and I hope to really blast some fat this month.

    Fun Lovin's
    This guy is repping with a 60kg bell. Do you know how heavy that is?! lol.


    Halloween is almost here!!
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    Looks like you are doing great! Hows the new baby and the others doing?
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    Quote Originally Posted by crader View Post
    Looks like you are doing great! Hows the new baby and the others doing?
    im finally getting back into it piece by piece. the gym I am doing PT and KB classes at allows me to get workouts in when it's slow or if I get there early....so i've been catching up that way mostly.

    Everyone is doing well ....how about you guys?
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    9/2/10
    lazy legs.


    Summary
    Well I wanted to work legs tonight being as how for one reason or another there is NO ONE at my gym right now, but my left knee is being a jerk. Rather than work them with heavy weight, I decided to do a bit of a cardio circuit to work them out. Cardio with the combo of Prime/Citruvol Ultra/Alpha T2 is ridiculous. I felt like I could go forever, my body temp was WAYY up *I also used an Oep*, and I was getting pump feelings in my legs during CARDIO. Not weights....CARDIO. I couldnt believe it! Definitely a nice session that only demanded about 30 mins of my time.

    Remember as I list the session....it was all a circuit.

    Session(s)
    Opening Stretches
    32kg Kettlebell Swing
    3 sets x 12 reps
    Elliptical Cross Trainer
    3 sets x 1.5 mins - forward
    3 sets x 1.5 mins - backwards
    Hanging Leg Raises
    3 sets x 6 reps
    Roundhouse Kicks
    3 sets x 10 reps - left
    3 sets x 10 reps - right
    High Knee Strikes
    3 sets x 10 reps - left
    3 sets x 10 reps - right
    Closing Stretches


    Nutrition
    I did well today except my carbs were slightly high. I had a few bananas and I had a marble rye bagel with egg whites and veggies on it this morning. Otherwise clean as a whistle and with a LOT of water intake as well.

    Prime/Alpha/Citruvol
    Again i'm not so sure that I can feel Prime working yet...but i'm hyped for the ar*****. I can't wait for the added strength aspect and from what I hear (as if I needed it) your libido goes a bit nuts as well.

    Citruvol shocked the crap out of me today. To be pumping in my legs during a bout of cardio activity is downright silly. Remind me not to use it before tennis/soccer haha.

    Alpha (with an Oep kick today) is treating me well. I feel a real nice month coming on here

    Fun Lovin's
    Nothing to note tonight.
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    Lol poor Megan, are you going to have a Prime baby!!
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    Quote Originally Posted by crader View Post
    Lol poor Megan, are you going to have a Prime baby!!
    lol something like that


    yeah she's fairly miserable right now. not because she's with the kids or anything, but she wants to work 2-3 days a week while I watch the kids so I guess we'll see
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    lol at the fun lovins portion
    keep up the solid work bro!
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    9/7/10
    a bell of anger.


    Summary
    I had a brother named Michael who was born mentally challenged with Cerberal Palsy. I was 5 years older than him and when I was young, I didnt really understand the whole situation all that well really....so I just kind of went along with the flow. The doctors said that Michael would probably not live past the age of 14. Michael lived to be 17...which was 6 years ago, when he passed. The 7th (day of this update) would have been his 23rd birthday. I tortured my classes with the bells...and I tortured myself. SO much so, that 2 days later (today) I am still a bit sore.

    Session(s)
    Opening Stretches
    32kg Kettlebell Swing
    4 sets x 15 reps
    24kg KB Snatch
    4 sets x 6 reps - ea. arm
    24kg KB Squat to press
    4 sets x 8 reps
    32kg KB Long Cycle
    4 sets x 6 reps - ea. arm
    24kg KB Turkish Getup
    2 sets x 3 reps
    24kg Kettlebell push press
    4 sets x 6 reps
    32kg Kettlebell Squat with 30 sec static hold
    4 sets
    Closing Stretches

    **Consider that Doubled as I made the 2nd class work the same way as the 1st class**


    Nutrition
    I dont even recall to be honest.

    Prime/Alpha/Citruvol
    I think I may feel Prime kicking in a bit now. Again it may be too soon to say....but I felt good. Real good.

    C-vol is still kickin some arse like whoa. My endurance is now going up and the pumps are on the money.

    Alpha (with an Oep kick today again) is awesome. thats all I can say...sheer awesomeness.

    Fun Lovin's
    Most people don't even know this band ever existed...and they're amazing.
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    9/9/10
    you're....DEAD.


    Summary
    I haven't had a chance to deadlift in a long time. I mean....a long time. Upwards of 3 months, if not longer. I wanted to smash that record tonight and go ahead and get some DL's in. Once I got 1 set in....I decided I wanted to find out where I am on DL's strength wise. The number is novice for most....but after not doing a single DL for over 3 months, i'm happy with the results!

    ended up being a short session...but productive.

    Session(s)
    Opening Stretches
    Elliptical
    5 mins
    Deadlift
    135 x 6
    185 x 6
    225 x 6
    275 x 3
    300 x 1
    320 x 1
    350 x 1
    Leg Extension
    60 x 8
    70 x 8
    80 x 6
    80 x 6
    90 x 6
    Closing Stretches


    Nutrition
    I ate poorly this morning but made up for it as the day went on. I think I ended right around where I always do on a normal day. No harm, no foul.

    Prime/Alpha/Citruvol
    I feel Prime is coming into it's own at this point. I hope it's not though....because then when it does I will really be blown away, haha. We shall see. I am going to try and find someone to trade with so I can get a 2nd bottle and keep this thing going.

    c-vol is my homie....thats all I can say.

    I only took 1 dose of Alpha today, but I took 1 dose of Oep with it....and it was friggen rad as usual

    Fun Lovin's
    yes.
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    all that time off and comin in at 350 is solid! nice work!
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    Quote Originally Posted by Bnatural View Post
    all that time off and comin in at 350 is solid! nice work!
    thanks buddy...I was pretty pumped myself!
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    9/14/10
    BELL-erina.


    Summary
    So with my 6pm class I only had time to instruct because I had 2 new clients and had to make sure their form was tight so they weren't going to get injured. I cant stand trainers that don't pay full attention to the health of their clients. With that said, I made the 7pm class intense and worked alongside the entire time since those are my advanced pupils who don't need much tutoring.

    Session(s)
    Opening Stretches
    32kg Kettlebell Swing
    4 sets x 15 reps
    32kg Kettlebell Jerks
    4 sets x 12 reps *ea arm*
    32kg Kettlebell inverted squat with static hold
    4 sets x 1 rep x 30 seconds
    24 kg Kettlebell Squat with Overhead Press
    4 sets x 8 reps
    Tables/Bridges
    2 sets x 45 seconds
    planks/superman/paratrooper
    2 sets x 30 seconds
    Closing Stretches


    Nutrition
    Spot on....which lately is a rarity. I feel bad for the T2 because my diet has sucked buns so I havent much done it's justice. Im working hard on it..but poor sleep and getting up all night long with my various children have just made it harder and harder to stay on point.

    Prime/Alpha/Citruvol
    Prime didn't have me feeling strong today...but I dont expect it to be a miracle worker either. There will always be off days.

    Citruvol is still pumpin me out like whoa.

    Alpha is working hard...I just have to work hard back.

    Fun Lovin's
    On to glory and victory sons of Notre Dame!
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    workout good, video not so much
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    Quote Originally Posted by Bnatural View Post
    workout good, video not so much
    forget you and your state of michigan.
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    9/17/10
    a quickie baby!


    Summary
    I only had about 30 mins to get a session in tonight, so I figured i'd make the most of my time and turn it into a power circuit session. I began with a cardio warmup and then jumped right into a 4 movement circuit before some end stretching. Let me tell you something...I have literally never in my life had a pump like this in my biceps. Citruvol/Prime/Alpha/Oep pre w/o made me feel AMAZING today.

    Session(s)
    Opening Stretches
    Elliptical
    2.5 mins forward
    2.5 mins backwards
    Power Clean to Split Jerk
    3 sets x 6 reps x 135lbs
    EZ Preacher Curls
    3 sets x 6 reps x 50lbs
    Triceps Rope Pulldown
    3 sets x 6 reps x 120lbs
    DB Curls
    3 sets x 6 reps x 60lbs
    Muscle Snatch
    1 set x 6 reps x bar
    Closing Stretches


    Nutrition
    I was on point today and even lowered carbs significantly. I ate a good deal of lean steak/turkey breast/ham....but carbs were low. It was a good day.

    Prime/Alpha/Citruvol
    Prime had me feeling nice today. PS - My buddy JJ is sending me 1.5 more bottles so this log will carry on far longer than expected!!

    Citruvol gave me the sickest pump of my life today. Its been 3 hours since I lifted and i'm still pumping.

    Alpha is my homie.

    Fun Lovin's
    so good.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    9/20/10

    No real update for the day except to add that I got to hit some tennis for about an hour while the brakes/rotors were being done on my car. I hit like poop...but I was on my horse and tracking down just about everything. Felt great to hit.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    Citruvol is a beast, freakin love it.
    6 caps is my sweet spot if used solo
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
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    Quote Originally Posted by Bnatural View Post
    Citruvol is a beast, freakin love it.
    6 caps is my sweet spot if used solo
    I was thinking of upping to 6 on weight session days. I may just do that today before KB class and see how it goes.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    Just dropping by to say hey more or less Papa Deuce! . Get doing what you do my friend.

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19 View Post
    Just dropping by to say hey more or less Papa Deuce! . Get doing what you do my friend.

    Cheers!

    -Sean-
    Sean! good to see ya brother! Another awesome KB night tonight for sure.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    9/29/10
    what a crappy logger!


    Summary
    Okay so it turns out that I suck at updating. I've been so outrageously busy with my multiple jobs, my repping responsibilities, and promotion for my old and new KB classes...it's been tough to get time to get logging in. I have literally 5 days worth of updating to post on. I am going to put all 5 into this update that way it's easily readable and takes less than 2 days to post it all up.

    Session
    ***9/21/10***
    Opening Stretches
    32kg Kettlebell Swings
    6 sets x 15 reps
    24kg Kettlebell Snatch
    8 sets x 8 reps
    24Kg Kettlebell Long Cycle
    8 sets x 6 reps
    24kg Kettlebell Squat with 30 sec Pause last rep
    8 sets x 6 reps
    16kg Kettlebell Core Cycle
    1 sets x 3 mins
    Planks/Horse/superman
    2 sets x 30 secs ea.
    Closing Stretches

    ***9/23/10***
    Opening Stretches
    BB Power Snatch
    3 sets x 8 reps x 135lbs
    DB Flat Bench Press
    4 sets x 8 reps x 60lb DB's
    Standing Chest Row
    4 sets x 8 reps x 120lbs
    DB Incline Bench Press
    3 sets x 8 reps x 60lb DB's
    Lat Pulldown on Swiss Ball
    3 sets x 8 reps x 132lbs
    Muscle Snatch
    2 sets x 6 reps x Bar
    Closing Stretches


    ***9/28/10***
    Opening Stretches
    32kg Kettlebell Swings
    6 sets x 15 reps
    24kg Kettlebell Snatch
    8 sets x 8 reps
    24Kg Kettlebell Long Cycle
    8 sets x 6 reps
    24kg Kettlebell Squat with 30 sec Pause last rep
    8 sets x 6 reps
    16kg Kettlebell Core Cycle
    1 sets x 3 mins
    Planks/Horse/superman
    2 sets x 30 secs ea.
    Closing Stretches


    ***9/29/10***
    Opening Stretches
    5kg MedBall Chest Toss
    24 reps
    5kg MedBall Overhead Pass
    24 reps
    5kg MedBall Walking Chest Pass
    24 reps
    5kg MedBall Walking Overhead Pass
    24 reps
    Renegade Gassers
    4 sets x full circuit
    Basepath jogs/sprints
    2 sets x circuit
    Basepath circuit with full field Indian Sprint
    1 circuit
    Closing Stretches



    Nutrition
    Its been on and off. I swore off quite a few items about a week ago and i've done well so far. We'll see how that goes

    Prime/Alpha/Citruvol
    Prime has hit its stride. I feel stronger ALL the time. Im not sure if it's Prime alone or a mix with Citruvol Ultra....but my muscles are full pretty much all day everyday. My lady mentioned the other day how hard my arm felt haha.

    Citruvols endurance and pumps are nothing short of miraculous. I cant say enough about this product.

    Alpha is awesome. I notice when I don't use it that I should have, haha. I miss days here and there and missing Alpha SUX

    Fun Lovin's
    na na na na....na na na na....hey hey hey, you suck! Yanks in, Tampa in, Sox....golf course.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    [IMG][/IMG]

    hahhaahhahahahahahaah ohhhh thats good stuff.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    niiiiice pics... lol
    Athletic Xtreme Marketing Manager
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