MillenniumSportTechnologies Ragnarok unsponsored log
12-30-2008 10:56 PM
MillenniumSportTechnologies Ragnarok unsponsored log
Heres a little fun fact Ragnarok comes from old norse , which is now Sweden, Norway, which means the end of the world...its referring to the end of the world, kind of like Armageddon.
I dont know how to copy the pictures up , maybe a MST rep can come in and help me make it look better. for now heres the writeup
Alright I'm using this for energy coming into my competition. I'm four weeks out. This is a detailed log of the four weeks coming into the competition. This log is a heap of information in it , esp for the last four weeks.
This is a basic blueprint, some days will be higher or lower.Diet 300 protein, 100-150 carbs,100 fat. and I do a lower carb refeed day every week.
Training: DC maintenance training (its not Dc per say, I got this idea from Dante so I just call it Dc maintenance and its rest pausing.) Six days per week.
day 1. Biceps, forearms, cardio
day 2. Quads, abs, cardio
day 3. Shoulder's , triceps,cardio
day 4. hamstrings, calves, cardio
day 5. back width, back thickness, traps, cardio
day 6. chest, cardio
Ive been taking only one scivation cap before workout. I call them workouts because I'm not really training.Taking it easy because of my arm.
Took The Crushing punch Ragnarok today in about 20 oz of cold water.mmmm it was good! I don't understand how something could taste this good without any carbs.
*Thoughts on the effects of Ragnarok:::during workout I had good energy and I still have a lot of energy. I took some taurine afterward s to try and calm myself down and will take l-theanine in a second. might have to take in gaba. I don't take stims much and like I said I haven't felt this much artificial energy in a long time, which will be fine .
these last four weeks for cardio after training. i could do cardio now, I wont though. glad to know enhanced energy. Ragnarok does its job no doubt about it.
I have not done any of these exercises Im trying in eight months because of an injured elbow.
Today was Shoulders and triceps
High Incline bench press 25(on each side) 12-8-7 (27)(arm clicking on warmup...I changed form put elbow brace on and it wasn't bad.
window maker ..side lateral machine 80lbs- 20 x's
Decline close-grip bench 45 and 5=10-8-6(24)
scott triceps windowmaker 80 lbs- 20 x's (clicking it arm and feel something movement in arm)
cardio on bike 38 mins treadmill 8 minutes.
Water intake 1.25-1.5 gallons of water
carb 125(that's counting carbs in the cottege cheese and small stuff, I may lower carbs because of this, before cottage cheese it was 110)
and I have energy left from the Ragnarok so I may just lower carbs more provided that I have the energy and not dizzy .
Pictures four weeks out.
Last edited by John Smeton; 12-31-2008 at 02:31 AM.
12-31-2008 05:30 AM
MST Reppin Hard!
Good start buddy...glad to see you're enjoying the effects on day 1!
Punch is actually my least favorite of the 3 flavors as far as taste goes, haha...so i'm amped that you found it to be tasty
If you have any questions you'll need answered...feel free to fire away!
12-31-2008 01:49 PM
usually i fall asleep . I had to dose taurine, l-theanine and gaba to get me to sleep. I'm not used to the extra energy. I took it upon awaking today and about to workout. just ate my first meal. another thing to note usually i stay in bed and a different feeling. I woke up immediately today. Stims do that to you.
12-31-2008 02:45 PM
Awesome im subbed, i love every mst product ive tried, and now im going to be trying a few more.. Have a great log bro, and get huge...you are huge, well get even bigger.
01-01-2009 04:20 AM
did the Ragnarok first thing in the morning. eat . went to gym and did
seated leg curl 110-15-10-10(35)
abductor machine 50 lbs 30 x's 70lbs-21x's
seated calve raises(Dc pre contest style) 35 lbs- 10 x's
db betweeb shoes calves 40lbs-30 x's
abs decline crunch/situp 10 x's
45 minutes cardio.
Im pretty tired I might dose some gaba before bed. i dont think ill need it.
energy was steady.
today was a refeed day. im doing 2-3 refeed meals instead of all day because Im not lean enough to do the full carb-up.
water don't know totally forgot to count
01-02-2009 04:01 AM
Okay today no weight training 30 minutes outside cardio , sunny walked around the local college we both went to,my brother and I. (he's 25, got his masters and getting his phd/doctor, very proud of him) Gym was closed for new years.
carbs 115(cottege cheese makes them higher, which is best taking before bed for the slower absorption)
today got in over a gallon of water. 1.25 at the most which is good since I got in 250 Protein. got about the same ratio of protein per lb of body weight to water, which is a brilliant formula to go by measure protein and water. I hope Im teaching everyone something they can take and apply in this log!
01-03-2009 02:39 AM
Today took Ragnarok upon awaking. shower then fist meal. kind of lethargic feeling. I'm thinking the VS or r-ala. any reps know why I got lethargic afterward today after taking it. weird feeling.
Today: backwidth, backthickness, traps, cardio
Close grip pulldowns100 lbs-15-12-10(37)
windowmaker top halfway reps 100-20x's
Deadlifts over/over 225- 10x's, 275-5 x;s Ill always do over/over from now on. not bad for not doing them in five-six months.
Hack shrugs 3 plates-12x's 3 plates and 25- 8
30 minutes bike cardio heartrate 115-130.
than did some cleaning for grandmother -more cardio
thoughts on Ragnarok : I felt strange this mornign . will monitor this. as far as energy it did its job. I did my cardio and cleaned afterward.
carbs 170(yes including the cottege cheese carbs)
water around the same ratio of protein.1.25 gallons
since it was deads and cleaning day I allowed myself extra carbs.
01-04-2009 03:04 AM
man did them carbs come in handy...
maybe a rep knowws its not really important ..just from a science perspective.today dosed Ragnorak after meal. which it says to dose before Ill play with it and I find after to be working better. even though it takes sense to dose before with the r- ala, vandyl sulfate, glycerol , wouldn't this be best before a meal? due to increased uptake of nutrients. I know I used to dose ala and vs before meals.. or does it really matter. maybe a rep can comment
anyways took a dose and got the energy kick(I had nice energy today)
did chest today
chest machine 45 and 25 on each side 10-5-8
incline smith on about 25-30 degrees windowmaker(its on dantes videos on youtube) 45- 20 x's
push presses 60 lbs- 20 x's
cardio 45 minutes
10 minutes stationary bike 110-125
35 minutes heart-rate-120-148 more on the higher side.
than about a 5-10 minutes log in the park
also practiced my posing routine for 22 minutes. (I know its not required for this online competition, I'm treating it like a live competition)
water 1.50 gallons gallon and a half.
lots of veggies(cabbage and salad Im eating at least a half to a whole head of cabbage per day with the protein and fat meals fulfilling my stomach, cabbage goes down easy, in addition its great for you i3c)
01-05-2009 03:41 AM
Today took less than a serving first thing in the morning.
45 minutes cardio
bike 15 minutes 110-120 heartrate
elliptical machine 15 minutes 125-135
treadmill 15 incline 2.1 125-135
Ragnarok did its job. I'm satisfied.
water about a gallon-not enough
01-06-2009 03:31 AM
Took Ragnarok first thing after meal one. Its does what it says. The taste is refreshing on this low carb diet. everyone keeps raving about other flavors and says they don't like crushing punch. its good to me.
hit the gym..biceps
suprine curls 20 lbs-11-9-7(27)
pinwheel curls 20 lbs- 20 x's
standing hammer preacher windowmaker(exercise I got from Dante) 12 lbs- 20 x's
cardio 45 minutes
stationary bike ..15 minutes hearrate 100-120 more like 115 most of the time idk
treadmill 30 minutes heartrate 130-140
posed for fifteen minutes
tanned for five minutes
carbs 110- but I put bbq sauce on chicken before I cooked it and didnt count them so who knows. i feel energized and feel like I could do more cardio.
water 1.5 gallons
The cardio may increase or the calories decrease. Time to push my body farther. cardio was easy so it may increase.
01-06-2009 11:08 AM
Good log man... Have you thought about dropping some of those carbs on non training(cardio) days?
01-06-2009 07:12 PM
I'll do that. which is one day per day.
Originally Posted by imprezivr6
six days are weight training then cardio. one day cardio.
01-06-2009 11:25 PM
01-06-2009 11:46 PM
alright Im going to sleep early today due to work.
Ragnarok..one scoop after first meal..thoughts good energy. i just got tired fast today.
strength has dropped on legs since last time. however I think strength will improve the whole time on upper body due to Im training it again. and hopefully strength will improve on lower body, no big deal if it doesn't though legs are 29 inches and touch and calves close to 17 or 17.
alright here goes...I felt so low carb keto today doing shopping in wal-mart. anyways
front squats (widegrip) 45- 9 x's, 45 and 25- 2 x's, 45 and 10-5 x's
windowmaker leg press wide grip/low..2 plates(per side) 20 x's
bike 10 minutres heart rate 100-120
incline treadmill 35 minutes..heart rate was135-150 when I do the treadmill dc calves bending over heart rate goes up significantly(5-10) then just regular
water dont know...I think it was a little under.
Last edited by John Smeton; 01-07-2009 at 12:49 AM.
Reason: added in another small meal of cottege meals and peanut butter before bed
01-07-2009 12:04 AM
good job smeton,also the big day is coming up!
01-07-2009 12:10 AM
ohh yeah I wish it was over. we'll these days couple weeks I'll be putting my body though extreme measures for myself. Not the healthiest way to drop fat and I'm just going to do a lot of cardio and low carbs. get on my ass if I slack everyone. and I'll be pushing my body to stuff its not used to.
Originally Posted by bslick69b
01-07-2009 12:15 AM
you do it up smeton!..and you should be fine!
Originally Posted by smeton_yea
01-07-2009 11:05 PM
Today took Ragnarok upon awaking. hydrated and lifted.
Ragnarok delivered once more.
normal grip upright rows-cambered bar 25 lbs on each side-15-10-10(35)
Side lateral windowmaker 90 lbs- 25 x's
reverse grip bench press .45 and 10..15-10-6(31)
windowmaker scott triceps 80 lbs-26 x's
cardio 45 minutes first 25-30 minutes heartrate 135
next 25-30----40 minutes heart-rate 190!! yes I was grasping for air heavy and real loud.
next 5 minutes 155-175
I was drenched. everything was drenched.
tanning 6 minutes
here's the supplements I'm taking
Controlled labs Orange Triad Multi
Applied Nutriceuticals Osteo-sport
of course Ragnarok(creatine , beta alanine, taurine, tyrosine and b vits, antioxidants, some other stuff, r-ala, vs, grape seed extract)
local storeechinnica for immune support
local storeVit C
local storeVit D
NutraplanetL-Glutamine -starting this today
separate dose of tyrosine
taurine if cramps get to bad from cardio.(nutraplanet)
Luecine(nutraplanet) powder with carb and protein meals.
I'll update nutrition and water intake after done with it
01-07-2009 11:21 PM
looking real good smeton!keep it up bro!
01-08-2009 01:28 AM
Last night I took in cottage cheese and peanut butter before bed and just them carbs seemed to keep me awake. I might be wrong. I might be right.
water gallon and a half maybe over (15 grams of l-glutamine before bed) than got up during the middle up night at got in another shake and 10 more grams of l-glut)
I might just go ahead and do this for the remainder of the prep. I know its surely not optimal as far as building muscle, with the super cardio,(190 beats per minute for 10-15 minutes gasping for breathe and my willingness to increase time). since I have more fat than I'd like at this point,I have to hit it harder than if I were already ready or close to it,otherwise,I could just cruise into the competition, that's not the case though. I'm gaining muscle esp on upper body from not training it for eight months.
Last edited by John Smeton; 01-08-2009 at 01:42 AM.
Reason: more protein and L-glut
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