Pmiller's AppNut Free Test Log

[pmiller383]

Stats

5'10
235lbs
36' waist
29' thighs
44' glutes
17.5' Neck
Bench (Raw)- 445
Deadlift (Raw) - 600
Squat (briefs)- 515

Supplements

Muscle Pharm's Assault & Bullet Proof
Vitamin D
Fish Oil
Alcar

Supplement Being Logged

App Nut's Free Test @ 1 serving per day

Training

Westside with a Strongman twist

[pmiller383]

Day 1 Training (yesterday)

DE Lower Deload Week
Giant Camber Bar Squats to 15' box (about 20-30 seconds rest) (No Briefs)
10 x 2 @ 225
10 x 2 @ 275
5 x 2 @ 315
5 x 1 @ 315
Grappler Deadlifts
3 x 5 @ 200
Back Raises on Reverse Hyper
4 x 10 @ 90
Abs on Reverse Hyper
4 x 12 @ 25 (These are done by laying on the top of the hyper with your upper body hanging completely off, then doing situps.)

Day 2 Training

ME Bench (Deload)
Dumbbell Presses to Failure (about 1 minute between sets)
85lb dumbbells for 30,20, & 15 reps
Weighted Chin Ups
3 x 8 @ bw+45
Barbell Extensions from dead stop
3 x 10 @ 125
Handcuff Face Pulls (strap around wrists, no grip)
4 x 15 @ 60
Hammer Curls
2 x 10 @ 65lb Dumbbells

Free Test

Took my first serving last night after dinner, and my second before training today. To early to notice anything as its not really a supplement you'll notice right away. I will say the additional Alcar this morning from the Free Test gave me a little extra focus.

[Rosie Chee]

You know I'm here (and the husband won't be far behind), Paul

~Team APPNUT

[broons]

In for this. Excited to see what it can do

[JudgementDay]

Subbed!

[AZMIDLYF]

In for the FREE ride!!

[SamBoz19]

You know I'm here (and the husband won't be far behind), Paul

~Team APPNUT

Ahem...the husband has entered. LOL. . Whats up Paul? In to follow along as usual my friend.

Cheers to ya bud!

-Sean-

Team APPNUT

[JoHNnyNuTZ]

Subbed, wanna see what this does for you!

[Grimninja117]

subbed

[pmiller383]

Thanks to everyone who is following so far, deadlifts tomorrow morning so we'll put this Free test to the real test....

[pmiller383]

Max Effort Lower Training

Deadlift against quad mini bands (~100lbs bottom, ~200lbs top)
275x5
315x5
365x5
430x1
Bands Off
485x1x1x1
*did the ones with the bands off to keep my form correct, with bands I tend to pull back more so by doing a few easy singles with straight weight I can keep my normal groove consistent.

SSB Split Squats
4x10 per leg @ 125

SSB Ultra Wide Stance Arch Back Good Mornings
2x10 @ 155

SSB Deep round back Good Mornings
3 x 10 @ 155

Stone
5x1 @ 217 *did these in between sets of Good Mornings

Short Strap Hypers
3x10 @ 290

Sandbag Medley x 3
*Each time i did these it was a bit different but pretty much you shoulder a 150lb sandbag from the ground, run 100ft with it, drop it onto a tire sled, and then backwards drag the tire sled back 100ft.

Free Test Notes

• Strength felt alright today
• Taking 4 Free Tests before bed makes you sweat like crazy at night
• Muscle Density is slightly elevated
• The Pills are a pretty bad @ss shade of green...

[mattcap8]

subbed get yoked!!

[Rosie Chee]

Free Test Notes

• Strength felt alright today
• Taking 4 Free Tests before bed makes you sweat like crazy at night
• Muscle Density is slightly elevated
• The Pills are a pretty bad @ss shade of green...

Dose FREE TEST at 4 caps FIRST THING, Paul, instead of pre-bed.

~Team APPNUT

[pmiller383]

Dose FREE TEST at 4 caps FIRST THING, Paul, instead of pre-bed.

~Team APPNUT

Thanks Rosie, that is what I have been doing for the majority of the days but I figured I would try something crazy the other day.

[pmiller383]

Dynamic Effort Upper Body

Speed Bench against Mini Bands
6x3 @ 205
6x3 @ 165 (wanted to get a little faster so I lighted the weight up)
Close Grip Press (Pointer finger on the smooth)
275 x 5
315 x 5
315 x 8
DD Pulldowns
4x10 @ 160
Seated DB Cleans
4 x 15 @ 25's
Face Pulls
4 x 15 @ 90
Push Downs
4 x 15 @ 120
Neck Raises
3 x 20 @ 65

Free Test Notes

• Water Intake had to be increased since starting free test
• Appetite is slightly elevated
• Recovery is pretty fast between the Free Test and the Bullet Proof
• Face has been getting pretty oilly the last few days

[pmiller383]

Dynamic Lower body

Speed Squats against Light Bands (~120 of tension at top)
8x2 @ 325

Wide SLDL
2x5 @ 315

Short Strap Reverse Hyper
3x10 @ 290

Hyperextensions with SSB
3x12

Abs
4 sets

Tire Sled
150lbs for 4 100ft trips.

Max Effort Upper Body

Reverse Band Presses (~100lbs less at bottom)
335x2
385x2
425x2
475x1
515x1
565x1 <- 2 Board

2 Board Really Close Grips
2x5 @ 325

Close Grip OH Press
2x10 @ 135
1x8 @ 185

Chin Ups
3x5 @ BW + 65
1x10 @ BW

Gripless Face Pulls
3 x 15

Seated DB Hammer Curls
3x8 @ 70's

Free Test

• My weight is down about three pounds this week, I'm going to bump my calories up a little but I think its mostly water weight
• I have been very lethargic the last few days
• I have noticed a little bit of acne on my chest, may not be directly attributed to the free test but I figure its worth mentioning
• Joints have been feeling pretty good despite the heavier lifting the past couple days
• Strength is filling good, no huge improvement but I feel like I am operating at full tilt right now.
• Focus during my past couple workouts has been great. Sometimes I find it hard to get physced up for a lift because I am a pretty laid back person but this hasn't been a problem the last two workouts.

[pmiller383]

Active Recovery Day
Band Circuit with light band

Belt Squats x 50
Good Mornings x 50
Tricep Pushdowns x 100
Neck extensions x 25 each way

Free Test

• Been lethargic all week, have spent most the days watching movies on Netflix
• Have not been sore at all
• Looking dry compared to normal
• Weight is still down a little bit but strength feels good

[pmiller383]

Max Effort Lower Body

Deadlifts vs quad mini bands (~200lbs at top)
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
GCB Good Mornings
185 x 5
225 x 5
275 x 5
315 x 5
Sled Sandbag Medley
4 100ft trips

Dynamic Effort Upper Body

Bench vs Doubled Mini's
9x3 @ 185
Reverse Band Shirt Work
440 x 3
535 x 1
585 x 1
625 x 1
645 x 1
Lat Pull Downs (Strict)
4 x 12 @ 140
Grappler Shoulder Press
3 x 10 @ 90
Pec Deck
4 x 15 @ 150

[AZMIDLYF]

Lethargy still a factor?

[pmiller383]

Lethargy still a factor?

It wasn't to bad over the weekend, today it really hasn't been there at all.