Meal looks good!
Meal looks good!
1a) Squat; 6,7,8,8,4
1b) Ab Work 35lb Plate
2a) Standing Free-Weight Leg Extension; 4x10
2b) Pulley Crunches; 4x8
2c) Standing Calf Raises; 3x15
3) Machine Front Squats; 3x11
Weighed in at 170 this morning Granted that was after PSlin, 150g Oatbran, 1/2c. Raspberries and probably ~1L of water for breakfast, but definitely still up. Abs are still coming back slowly, so I've managed a bit of a recomp this past week using HIIT.
I was able to really dig deep on the squats. The weight seems light, but I know it's a tough workout because it gets me sweating after just 3 sets. I get my thighs parallel and leave my ego at the door with the weights. Noticed some good development in my quads doing this; now some of my old pants are too tight! The upped calories are definitely helping.
One thing I keep doing that I need to fix is not eating a big enough dinner after volunteering on Tues/Thurs nights. I run (8 mins there and back) to a physio rehab clinic, but when I come back I'm usually hot and somehow this kills my apetite. I had that burger last night, but then 3 hours later, I have my usual pre-bed meal of Cottage Cheese, some veggies and coconut oil, I lie down and BAM my stomach feels f'in empty. Then I got an keep eating for like 15 minutes and still nippy.
Energy is quite good. I woke up at 6:30 to get in a nice oatbran breakfast , have 1hr, then hit the gym and still make it to class from 9:30. I'm pumped for 10x10 of Deadlifts + HIIT tomorrow. My metabolism is insane for the rest of the day, and I can see a difference in my stomach the next day.
I'll take some progress pics this weekend for you guys, it will be the 4 week mark. Oh and I've got bloodwork #'s for testosterone for you guys. I figured I'd get my yearly check up done now
hey man dininivl lowers total test because it increasesthink of it as a sesaw, but not so propotinal
Deadlifts: 10,10,10,10,9,9,10,8,8,8 (Losing Grip)
HIIT 9 Sprints
Didn't get the full 10 sprints in b/c I got thrown off by helping this gorgeous blond try and adjust the seat of the bike RIGHT in front of my elliptical machine... Even if our gym had a TV or windows, I wouldn't be looking there!
Today's summary: Insane Hunger. I usually make 2 of everything, so I don't have to cook twice. Today I've eaten the 2nd serving each time! Double chicken parmesan, I ate a monster omelet, basically anything and everything in sight. I even ate the banana I was saving for a strawberry-banana shake.
Weight was 168.5 in a slightly dehydrated state juding by my urine, so I'd say I'm about 169, which is up 4 lbs in under 4 weeks. Energy has generally been good, but I absolutely crashed this evening at 7pm. I ran back from my volunteer shift, then had some stew + AP, I think I went hypo because I was lying down on my bed for a while. Not enough carbs + revved metabolism = bad. Anyways I downed a few WW Biscotti and I was good to go. Will do photos on Saturday like I mentioned yesterday, and will try and post up a final review this weekend. My med school app is due Wednesday though, so it might be pushed back until Oct 1st evening.
1 of 2 Chicken Parmeggiana's.
Omelet (2nd Dinner, 9:30 PM) 70 CC Scooper for reference.
And if I don't get to bed soon you'll see the lasagna I was planning on eating for breakfast tomorrow consumed tonight lol.
That is a diesel omelet. What'd you put in it?
FINAL REVIEW of TNT
Ok after my workout today through some fluke I screwed up some bones in my right foot, and it's swollen up on me. Also this weekend is Queen's Homecoming, it's insane. It made Playboy's top 10 parties a while back. Road closed, 2 floor funnels, flipped cars, provincial police, you name it , it happens!
Back to my foot, it's not painful so I think 2 days off it should be all it takes, but I can palpitate the smaller bones that shouldn't be moving, so I'm going to stay off it. Therefore I took pics, these are 26 days in I believe. I'll post up a final review, but the pictures and weight say it all. 5 lbs (Weighed in again at 169.5 today pretty empty stomach).
Weight: 164.5 --> 169.5 +5 lbs
Bodyfat: Before = 11% (Tanita) After = Slightly Less (Visually& Personal Assesment)
Training Method: German Volume Training (10x10) with HIIT 3-4x/week.
For diet and other supps, see intro.
The benefits of trans-resveratrol are well established through clinical studies. It shows remarkable promise in cancer prevention and life extension, both long term effects that I wasn't able to evaluate in this log. It also have athletic benefits including increased endurance, which I was not able to comment upon because my cardio consisted of 15 minute HIIT sprints. These went considerably better when stimulated using a pre-WO formula like JP8, due to increased focus, determination and energy.
The main problem with resveratrol is its oral bioavailability. Even with the inclusion of absorption enhancers, the delivery method of choice is sublingual which has been proven to me much more effective. I attempted to dose 200mg sublingually, 4x day by splitting a cap and putting half the contents under my tongue. This would have been easier if I had 8mL of pure ethanol/400mg to help dissolve it in, but I made do with what I had. I still have a large supply of Trez left, and will continue this administration and will update my review if I notice any new effects.
This is the heart of the stack in my opinion. My testosterone levels at 19 are naturally very high, so T-boosters can only elevate it so much before natural feedback kicks in. However freeing up SHBG leaves me with lots of Free Testosterone to use for building muscle. I noticed no gains for a week when returning for school, but this was because I didn't increase my calories to match the activity boost. Once I corrected this, the weight gain resumed. In all honesty, if I had upped it right away I feel I could have gained 7lbs in this 4-week time frame.
Side effects included an increased sensitivity in my scalp, although no shedding occured. I have hair like a carpet though, so it might have been a good thing! Originally I felt there might have been a bit of a libido boost, but putting everything in perspective I don't feel there was one. I mainly noticed increased aggression; I would slap myself a few times and then rip out 10 incredible sets from nowhere. This was very useful in combating fatigue at the end of some sets.
The primary ingredients has studies showing an increase in testosterone levels, but there have also been studies with different conclusions. Overall I feel my testosterone rose; whether it was from the T-Force of simply an increase in free T due to divanil I can't stay. I do believe it imparted some benefit, and also the ZMA complex is very useful in providing the necessary building blocks for proper hormone synthesis.
Normally I don't give 10's, but the initial run had 120 ct. T-Rez which made this a steal. The 60ct. with added Bioperine is a 9.5 . 2/3 components cost $60, so the 3rd is basically free.
The capsules are all reasonably small and easy to swallow.
Very impressed by 5 lbs in 26 days.
I hate giving so many 10's, but this stack has truly impressed me. I've run X-Factor which costs more and failed to respond. I do attribute a part of these incredible results to Coach Poliquin's German Volume Training, but the TNT stack played a large role in my success. I plan on making Resveratrol a staple for the near future, and will use Divanil again most definitely, so why not buy TNT and get T-Force for free?
Pictures before were on a chest day right after working out, so slightly pumped up. After pictures were taken post-HIIT sprints and a mild shoulder day, but not too pumped up. Weight measurements were done pre-WO, and I averaged 3 days to eliminate variations.
BEFORE ---> AFTER
BEFORE --> AFTER
Thank you to everyone that followed along ( Ninja-Reps & Comments were very helpful!). As always, feel free to ask any follow-up questions/details.
Very important tidbit from my "final" review thread lol.
So that's 5 lbs in ~20 days. Clearly some fat gain, but even more impressive. I think I'll turn this into my 3 week review, and keep training upper body / deads if possible. I got an x-ray done and there's no fracture on my right metatarsals but it's swollen up and I'm limping. Alright so keep your eyes peeled on my log for hopefully another week of training. Perhaps I can hit that 7 lbs, I'll aim for 172 by next Saturday when I'll do a Tanita Body Comp + Weigh in!
PS I got no clue what I did to my foot. I trained shoulders, traps & bi's yesterday, did my usual HIIT. Jogged home, was trying to figure out why I was limping then noticed my right foot was all red, and some bones felt a bit out of whack. I thought it might be a stress fracture but nothing on the X-Ray.
I hit the farmers market today. Anybody know what that big green thing is? Got 2 nice fresh bison steaks too
Sat= Rest Day, Healing My foot
Sunday= Chest & Back
1a) DB Bench; 10,10,10,10,9,8,8,8,7,8,8
1b) Chins; 4x Failure T-Bar Pulldowns; 6x9
2a) BB Rows; 4x12
2b) DB Incl Fly's: 4x8
3) Dips 3x Failure
4a) Pullovers 10,10, 4(Hold)
4b) Rear Fly's 3x10
Since I wasn't doing HIIT b/c of my messed up foot, I figured I'd blast chest. This was about 80 minutes, which is longer than I've done in ages. Felt moderately sore, the volume is what my body needs. Weighed in at 170 again, moderately full.
It was time to update this log, I've been spending too much time in Volcom's brothel... er log
Squats; 10x10 Legs (100 reps woot!)
Free-Motion Leg Extension ; 3x10
A friend was squatting, and he was doing 20lbs less than what I usually do, but I typically only do 5 sets so I wanted to see how 10x10 would go. I managed to do the full 10x10, so I'll be doing my regular weight 10x10 on Saturday. The aggression from the TNT stack helped me pull through the final through sets/reps. Lots of grunting , but I got it done! I'll see how sore I am tomorrow. My apetite is stellar though! I'm glad I brought 2 extra apples with my PWO meal, they were gone in no time!
And I know somebody is going to ask it, how am I doing squats w/ my messed up foot? Well I'm a sucker for punishment I guess. There's no fracture, I had it x-rayed. Not sure why it's swollen, but I iced it all-weekend and got the swelling down. It's a bit sore again, but I blasted the legs today. I think running to class was worse on it, I just can't stand walking. So damn slow!
Didn't have the energy in me. I had a banana + WPI shake beforehand, but not many carbs at breakfast. My grip was going on me, and my back started hurting so I knew my form was going downhill so I didn't push it to 10 sets. No HIIT cardio afterwards b/c my foot is sore, I should stop running around to class.
Ran to volunteering & back (20 mins), so a bit of cardio. Not much else to note.
1a) DB Shoulder Press: 4x12
1b) Trap Shrugs 4x10 (Squeeze)
2a) Skullcrushers 4x10
2b) Incl. DB Curls 4x10
3a) BB Delt Raises 3x10
3b) Preacher Curls 2x Hold (Heavy for tension)
4a) Dips 3x Failure
4b) Shoulder Press 3x10
5a) BodyWeight Tricep Extension (Did this while preparing PWO meal lol)
Wasn't too focused in the gym b/c I was worrying about getting my med school app in by 4:30. I edited it abit, but there's probably some spelling mistakes in there. Anyways I got it done, now I've got to see where I get interviews.
Not much aggression today, but that was due to my head being elsewhere. Libido is a bit up I've noticed lately. Scalp hasn't been bothering me much lately, showering daily after my workouts prevents any sweat buildup which really irritates my skin (and showers= good).
Some food for though; I'd post more but it's mostly omelets, porridge, chicken fingers, wraps, the usual. You can smell the chicken ceasar a mile away; 3 cloves of garlic and lots of pepper!
That's a healthy portion of salad! With some wild salmon and chicken fingers.
Tea Stash. They were on sale, bought 30 lol.
Just using up the store-made chicken burgers. Clearing up freezer space.
3 lbs of UP 2.0 Choc PB Gone. Shakes Made: 1!!!
Was supposed to be an off-day, but 15 minutes in the gym won't kill me. I had some BCAA's/Swell PWO, then had a Protein Blend + 2g CLA + 2 mL Sesamin + 10g Coconut Oil. I read a while back something by Marc McDougal where he suggested no carbs after a HIIT session to burn more fat. Does it work, who knows lol.
Weight was 171.5 today, and that wasn't with a big meal or anything before which was nice to see. The weight is piling on nicely HIIT was solid today, considering I still had some meat digesting in my stomach and didn't have too many carbs beforehand. Almost out of T-Force, got a fair bit of T-Rez and maybe 10 days worth of Divanil (I had my extra bottle). Anyways I'll weigh in on Saturday/Sunday.
Back in the spring I had my #'s done, and had a physical last week.
Total Test: 32 --> 28 (Ref 8-30) -14%
Free Test: 46 --> 62 (Ref 21-103) +35%
I know there's variations and the 1st drawing was from a while back, but it seems to make sense. My free has risen, and caused a bit of a feedback to lower total. I like the big boost in free test
Other bulk items:
6.5 lbs Pistachios in 4 weeks.
10 lbs Oat Bran
7 lbs Steel-Cut Oats
3 lbs of Frozen Rasberries
4L of milk (Alot considering I only use it in omelets and tea lol)
454g of Unrefined Coconut Oil
I can't imagine the sheer amount of vegetables, I know atleast 15 lbs of frozen.
Insane gym day, 2 scoops and JP8 and I was flying. ANyways I`m in between class, gotta run. Update this evening.
Chest & back
1a) DB Incl 5x10
1b) Chins; 5x Failure
2a) DB Rows 4x10
2b) DB Incl. Fly's 4x10
3a) BB Decl. Bench 4x10
3b) Chinups: 4x Failure
4a) Wide-Grip Machine Grows 3x10
4b) Weighted Dips 3x Failure
Haven't taken my JP8 in a while, so 6:30 I rolled out of bed and down 2 scoops JP8, 20g WPI, 15 WMS. Gym 30 minutes later. After 80 minutes I finished my dips and was starting to feel hypoglycemic and nauseous both at once; I was pushing myself waaay to hard this morning. I didn't feel the initial nausea I usually get by just taking the JP8 without water, almost no taste that way too.
Weights were awesome, bumped up most of them. Kept going back for 2 more reps at the end, which JP8 always does for me. I just tell myself 2 more, 2 more. GOing to be sore tomorrow! And I've had an insane appetite all day from such an intense workout. Here's my food from 6:30-3:00. Biggest one was oats + WPI + berries PWO. Then 2 pre-made omeletes, my homemade meatloaf, carrots, and some chicken. Still starving, ate my whole monster omelet that I usually split in half for dinner, and then had a tablespoon of olive oil to try and feel full, didn't work lol. I'm as hungry as I get on my deadlift + HIIT days!