Toyin' with CreO2 & Carnage (sponsored)
- 10-17-2009, 12:45 AM
Toyin' with CreO2 & Carnage (sponsored)
I recently started DC training, modified to fit my diet. I am on CKD & lift MWF, so my Mondays & Wednesdays I do standard DC, but my Fridays I have been utilizing more volume & some sport-type exercises (cleans, sprints, etc.) to deplete glycogen. The remainder (post w/o) of Friday & Saturday I refeed.
I practice Judo (T/Th/S) & my endurance seems to continuously hold me back. My goals are to decrease BF & maintain/increase strength (I am in caloric deficit during the week) & increase my aerobic/anaerobic endurance.
- 10-17-2009, 01:22 AM
10/14 Upper Body (before I received products)
DB Bench: 115 x 10/3/1 = 14 rest pause (rp)
OH DB Press: 75 x 13/4/0 = 17 (rp)
BB Tri Ext: 110 x 11/4/3 = 18 (rp)
Cable Pulldown (wide grip): 170 x 12/5/3 = 20 (rp)
I just thought I would throw my Wed. workout down. I didn't recieve products until Thurs. night. Unfortunately, I did not make it to Judo on Thurs., I had loads of homework to do. I did dose 3 tabs of CreO2 & 3 caps of Carnage that evening (figured I might as well start filling creatine & carnosine stores asap - got a bit tingley.
- 10-17-2009, 01:29 AM
10/16 Lower Body (Depletion)
(machine weights (like HS) reflect only the iron loaded onto machines due to unkown mechanism weight)
Hack Squat: 180x20, 230x15
BB BO Row (static): 225x10, 10, 10
Pullups: bw x 12
Seated Calf Ext: 350 x 15/8/6 = 29 (rp)
cable core work
I was strapped for time today, so my workout didn't incorporate everything I wanted, but I maintained an elevated heart rate and sweated my a** off. Dosed CO2 2 hours pre-wo & 2 caps of Carnage @ 8:00am, 2 30 min. pre-wo, & 2 pwo. It was a good workout, first time I've done HS in a long time - the high reps were rough. I weighed in at 200 lbs after wo. Started refeed post wo.
10-17-2009, 06:26 AM
10-18-2009, 01:15 AM
in baby! let's do it!
10-18-2009, 01:55 PM
Judo practice went very well. Endurance was slightly better than average (could be placebo), my breathing was moderate during uchi komi (throw fit-ins), normally I am breathing pretty heavy by this time. We practiced ne waza (ground) techniques (learned a new arm bar), then did some ne waza randori (essentially ground sparring), which cranked my heart rate, but I managed to maintain focus/composure and submit a couple fellows. After the ground work, we went on to practice whatever throw we felt like I practiced Ashi Guruma, which looks like this:
YouTube - Judo: Ashi guruma: Leg wheel
Finally, we did standing randori, which again spiked my heart rate during each match - I got a couple decent throws, but nothing too exciting.
I dosed the CreO2 about 75 min. pre wo (I know not ideal, but its hard to hit my stomach when its empty during refeeds) & 3 Carnage 30 min. pre wo & 3 30 min. post wo. The tingles I usually get with BA have been extremely mild, almost not noticeable, which is fine with me.
10-18-2009, 11:46 PM
10/18 Mixed Cardio
Weight 208 (+8 lbs. --> carb load)
I did some varying intensity cardio for 30 min., consisting of Judo & Karate exercises. I felt great, once I warmed up it felt very easy & I stopped after 30 min. only because I had things to do.
I dosed CrO2 2 hours pre-wo & Carnage 30 min. pre-wo & right after workout. I received mild tingles. I also took one scoop of White Flood pre-wo & drank some whey protein hydrolysate & leucine intra-wo.
BTW, I took my sample of Somnidren the other night after studying late & had a wonderful 6 hours of sleep - I felt very refreshed the next moring, which is unusual for me with only 6 hrs. of rest. After dosing I felt extremely relaxed (almost euphoric) and fell asleep very quickly.
10-19-2009, 12:03 AM
the cre02 hits pretty fast, didn't take as long to start getting effects as most other forms of creatine ive tried. i really like the cre02 and combined with the carnage you should see some real nice improvements. btw- talk to poison sometime, he is big on the judo.
10-19-2009, 01:49 AM
I believe I talked w/ him a while ago, his logs turned me onto MST products. How did you dose CrO2? I am wondering if I should bump to 4 a day, being that I am 200+.
10-19-2009, 10:39 AM
10-19-2009, 11:23 AM
10-20-2009, 01:04 AM
looking good buddy....great detail on the judo day!
10-20-2009, 02:14 AM
10/19 Upper Body
BB Bench: 275 x 7/1/0 = 8 rp (static hold on last rep)
DB OH Press: 75 x 13/6/2 = 21 rp +4 reps
BB tri ext.: 110 x 10/5/2 = 17 rp -1 rep
Cable Pulldown: 180 x 15/6/4 = 25 rp +10 lbs. & +5 reps
Abs: 3 sets misc.
This was the first time doing bb flat bench rest-pause sets. I'm not sure what happened, but after the first set my chest was pretty much done. Maybe I should have taken a few more breaths in between them. DB overhead press and wg cable pulldowns went great, beat last workout by 4 reps in OH press and 10 lbs. & 5 reps in wg pulldowns. Intensity was pretty good throughout, DB press usually is really tough w/ rp sets because I have to pull the weights off of the floor, clean them, & sit down with them before each mini-set but today the whole process felt easier. The decrease in tri ext reps may have been caused by the change in chest routine - time to change it up (tri ext).
10-21-2009, 01:56 AM
No Judo tonight , instead I went to a school dinner to talk with company recruiters. I dosed Carnage 3 caps twice (empty stomach), about 6 hours apart and 3 CrO2 late afternoon on empty - not much to report, aside from some tinglage.
10-21-2009, 06:45 AM
I have been keep up with log looking good I better sub in...
Diet is always the key to unlocking the door of success
10-21-2009, 09:37 AM
alright alright alright. . .. just keep err flowing and going brotha!!
and party like its 1999 woo hhoooooo
Your Competitive Advantage
Lift Smart, Lift Hard, Lift For a Lifetime
10-21-2009, 11:12 AM
10-21-2009, 03:05 PM
10-22-2009, 01:33 AM
10/21 Lower Body
Squat: 315x12 'til failure
BB T-Bar Row: 255x12 'til failure
Hack Squat calf raise: 225 x 22/12/10 (rp)
Iso BB Curl: 90 x 11/4/2 (rp)
20 min. LI cardio
This workout was very taxing. I felt pretty light-headed after the squats (I had to take a couple breaths between last 2-3 reps), felt slightly puky after T-bar rows, and pretty much destroyed after SLDL - overall, a pretty effective session. I did 20 min. of stationary bike and kept hr at 120-130 bpm - it seemed like less effort than normal was required. Dosed CrO2 about 3hours pre-wo (on empty) & 3 caps of Carnage 30 min. pre-wo (on empty), & 3pwo (w/ pwo shake). I wasn't able to workout as soon as I hoped, so the CrO2 was dosed earlier than I wanted to.
10-23-2009, 05:01 AM
10-23-2009, 11:50 AM
10-24-2009, 02:28 PM
10/23 UB Depletion
Weight: 201 lbs.
NG BB Bench: 205x10, 215x9, 8
Rope Grip Cable Tri. Ext.: 100x10, 10, 8
Machine Lat. Raise: 100x15, 12, 10
Pullups: BW x 15, 10, 8
Cable Uchi Komi (Judo throw fit-ins): 8 sets various throws
Yoga ball ab work: 4 sets
Hang Clean: 135x10, 10
Sorry about the delay - out of town for the weekend. Workout was great, even though strength wasn't great due to depleted glycogen levels. Breathing has improved, the cleans and uchi komi's felt easier than usual and inter-set breathing recovery was better. Even though workload was similar to past depletion workouts, it just felt like I wasn't doing as much work. Dosed 3 caps CreO2 2 hrs pre-wo and 3 caps Carnage 30 min. pre-wo & pwo. Started carb load pwo with a malto/dextrose/whey shake.
10-24-2009, 02:35 PM
10-26-2009, 11:56 PM
in for that answers as well, haha
10-27-2009, 12:27 AM
10-27-2009, 12:51 AM
10/26 Lower Body
weight: 205 lbs.
BB Squat: 325x9 to failure +10 lbs. -4 reps
BB T-Bar Row: 255x12 to failure +0
SLDL: 285x12 +10 lbs.
Iso BB curl: 100x8/2/1(static hold) = 11 rp +10 lbs. -6 reps
Sitting Calf Ext.: 370x15/10/6 = 31 rp
Oxygen uptake was notably improved today, last time I did this workout it was very rough, but today felt pretty good. I'm not sure what happened with my squats, I felt like I could keep going but couldn't manage to get that 10th rep up. I didn't take in as many carbs as usual, I only gained about 5 lbs. after this refeed (usually I gain ~7+ lbs.), this could be the culprit of strange numbers, as well as the fact that I am in caloric deficit during the week. I am really going to try to make it to Judo tomorrow, my school workload has been pretty heavy. Dosing was 3 CreO2 2 hrs. pre wo, 3 Carnage 20 min. pre wo & 3 right after wo - tingle central.
10-27-2009, 09:22 AM
looks good bud. I hope you'll rock that last rep next time! You can do it!
10-27-2009, 09:47 AM
10-27-2009, 12:08 PM
10-28-2009, 01:56 AM
Endurance was very good tonight, both ground and standing work went very well. Breathing was easier - I was actually breathing lighter than all my opponents after each match of randori (though many of my opponents were newbies). Dosing was on point, 3 CrO2 ~2 hrs. pre-wo, 3 carnage 15 min. pre-wo and 3 10 min. pwo.
10-28-2009, 02:05 AM
10-28-2009, 02:12 AM
10-28-2009, 06:40 PM
10/29 Upper Body
weight: 199 lbs. (pwo)
BB Bench: 275 x 5/1/1 = 7 rp -1 reps
DB OH Press: 80 x 13/5/3 = 21 rp +5 lbs.
BB tri ext.: 110 x 11/6/3 = 20 rp +3 reps
Cable Pulldown: 185 x 16/6/4 = 26 rp +5 lbs. & +1 reps
Abs: 3 sets yoga ball
20 min. LI cardio (stationary bike)
Not sure what's going on with lifts, bench went down, but everything else went up. It could be that I was a little tired coming into the workout and I started with bench, but IDK. Breathing recovery between sets was very good and cardio was a breeze. Dosed Cre02 3 tabs 90 min. pre-wo, Carnage 3 caps 10 min. pre-wo & 3 caps 10 min. pwo. I also drank white flood/hydrolyzed whey/leucine intra-wo.
10-28-2009, 06:50 PM
10-30-2009, 09:20 PM
10-30-2009, 09:23 PM
10-31-2009, 01:11 PM
10/30 Lowe Body Depletion
weight 198.5 lbs. (pwo)
Hack Squat: 180x20, 200x15
Hang Clean: 135x10, 10, 145x10
Decline DB Curl: 35 x 13/6/3 (st. hold) rp
Leg Ext: 270x12
^ super set v
Leg Curl: 130x12
Cable Wood Chops: 2 sets of 10
Matt ab work: 3 sets
Workout was good, I maintained good intensity throughout. I had a wicked pump in my entire upper legs after hack squats. Kept heart rate up during workout. Glycogen definitely feels depleted, refeed following workout. I dosed 3 CrO2 1 hr. pre-wo, 3 Carnage 10 min. pre-wo & 3 Carnage 20 min. pwo. I didn't notice a difference in dosing CrO2 1 hr. pre-wo (instead of 2).
10-31-2009, 02:04 PM
maybe your wicked pump was in relation to dosing 1 hour prior instead of 2?
10-31-2009, 03:34 PM
10-31-2009, 07:46 PM
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