Time to Rok with Ragnarok

SweetLou321

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I will start the use of Rag when my next training week begins, which will be friday.

Im 19, 178lbs in the morning as of today. Ive used Jacked, Jack3d, Pre-surge, Pre-surge unleashed, Mesomorph, The old Rag, Maximize V2, Lit-up, RPM, Vasocharge, White Flood and a few more pre's. Ill try to make comparisons.
Training: 5/3/1
Day 1-Bench
Day 2-Squat
Day 3-Conditioning
Day 4-Overhead Press
Day 5-Deadlift
Day 6-Conditioning
Day 7-Off

Diet:
280g Pro/Carbs very depending on day/90-100g Fats

Goals, strength and preformance. That is it, idc about the pump and to much pump hinders my preformance to see how this treats me. Im always looking for strength producing products.

I will try to rate the product on:
Taste, Focus/Intensity, Strength, Pump, Endurance

I will log my remaining workouts till friday without Rag to just get it started.

Btw i tried the SomGH sample i get with the package last night, it kept me up till about 4 a.m. and i took it at 12. Im extremely skeptical as of now so lets see if this can prove its self.
 

SweetLou321

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Day 0 1/4/11
Conditioning:
10min Warm-up cardio/stretching
15min soccer field sprints, sprint down walk back
10min Cool-down cardio/stretching
2 sets of 10 reps Squat form work

Overall good session, Rag starts soon. It will be replacing my use of Superpump max and Lit-up, i will continue my intra-wo nutrition which is making a huge difference in my sessions.
 

SweetLou321

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Thanks man!
Day 0 1/5/11
Deadlift Day Wave A
5min Warm-up Cardio
A. Conv Deads
45x5
135x5
135x5
185x5
225x5
275x1
65%-290x5
75%-335x5
85%-380x6 no straps/chalk Rep PR, 380x2 with strapped

B. Walking DB Lunges
45x10
45x12
45x12

C. Glute Ham Raises
Body Weight with a pushx8
Samex8
Samex8

D. Seated Calf Raises
90x20
90x20

E. Led Raises
Bodyx12
Bodyx12
Bodyx12

10min Cool-down Cardio

Diet: 280/370/100

Overall good session, kinda overtrained and pulling the volume back a lil, rag starts friday
 
pilip99

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in for you too buddy! :)
 
RJW719

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Im in!
 

SweetLou321

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The real fun starts tomorrow guys! Is there any reason i can not add 1.5g ALCAR to this as this is a staple supp for me, if it would benifit a pure review ill just take it first thing in the morning
 
pilip99

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hell yeah can't wait!! I want to see your comparison with maximize V2, cuz that one was my comparison and you will be surprised like I was hahah.
 

SweetLou321

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Yea ive used the old rag before ultra so i will see, im not a fan of 1,3 dimeth products but i will compare to maximize v2, pre-surge unleashed, and lit-up as they were my favs out of the bunch
 

SweetLou321

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Off 1/6/11
Nothing to report other then i need to increase my cals big time!

Bench Day 1/7/11 Day 1 Rag
Wave B
5min Warm-up Cardio, Rotator Pre-hab, Pull-downs focusing on scapular retraction, i have an injured AC joint and this is my biggest issue in my training
A. Flat Bench
45x10
45x5
135x5
135x3
155x5
70%-170x3
80%-195x3
90%-225x8, pausex2

B.Incline DB Press+Rear Delt Raises
60x8/10x14
60x8/10x12
70x7/10x10

C.Krok Rows+Pull-overs
60x10/50x10
70x8/50x10
80x8/50x10
90x6/50xNA
100x19/50xNA

D.Dead Stop Laterals+OH Press Shrugs
15x12/95x12
15x10/95x10
15x10/95x13

E.Rope Pushdowns+Hammer Pause Curls
70x12/30x8
80x12/30x8
80x14/25x9
10min Cool-down Cardio
Notes: This session took way to long and the krok rows didnt feel right since scapular contraction is the main point of the excersise and my AC joint was having issues. Also after my main lift i felt very week on everything else, I will not say it was Ragnoroks fault but that of my diet. I never realized how demanding powerlifting was and with conditioning i dont believe 3500 cals is enough. Any tips on how to lower overall volume would be great.

Taste:9/10
Very yummy and i like the combo of sucralose and stevia, covers the negatives of one another. I would say this reminds me of...actually i havent had a good blueraspberry in awhile so its just yummy to me haha
Focus:3/10
I wasnt there today at all, prob from the heavy work load and lack of cals creating an overtrained environment.
Strenght:0/10
On par with the schedule, i got exactly what i expected to get, rag did not change that.
Endurance:0/10
I was sluggish and had long rest periods today, again ill try to say lack of cals was the killer.
Pump:0/10
Again not enough cals can create flat muscles, no pump product can fix diet.
Overall: Not what i was expecting, but again this is day one, i hope it only gets better with time.

This is not the same as maximize what so ever, maximize had my on full charge even with lack of cals, which again i believe is BAD, since i can falsly believe my diet is working when in turn the stims are just amping me up creating more overtraining because i havent fixed the issue, only masked it.

Need tips on diet to be able to eat more CLEAN food guys!
 
CTDeuce

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can you post up a sample diet day? I can help you out there and im sure many others will chime in as well
 

SweetLou321

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Wake-up: 5g BCAA
1hr later Meal 1:
5 whole eggs, 3 egg whites
1 cup oats
2.5oz blueberries
50g/65g/30g

Meal 2:
6oz Chicken
8oz Red Potatoes
3/4 cup Black Beans
2 Cups Brocolli
50g/90g/5g

Intra-wo:
1 Scoop Intra-bolic
1/2 Scoop SizeOn MP
15g/20g/0g

Meal 3:
6oz Chicken
8oz Red Potatoes
3/4 cup Black Beans
2 Cups Brocolli
1 med Green Apple
50g/110g/5g

Meal 4:
1/2 Cup Greek Yogurt
4 Tbsp Naturally More PB
2 Tbsp Sugarfree Fiber Jam
2 Slices Eziekel Bread
50g/60g/25g

Meal 5:
8oz 96/4 Beef
1/2 Green Pepper, 1/2 Red Pepper, 1/2 Onion
1 Tbsp EVO
50g/15g/30g
 

SweetLou321

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Squat Day 1/8/11 Day 2 Rag
Wave B
5min Warm-up Cardio with dynamic stretches for the low back, hams, quads
A. Low Bar Squat
45x10
45x5
135x5
135x3
185x3
225x3
70-245x3
80-280x3
90-315x6, pausex1, pausex3 PR on depth for the reps obtained, all below parallel

B. Leg Press
4 plates each sidex12
5 plates each sidex12
7 plates each sidex10, drop to 4 plates each sidex10 PR for weight and depth of Leg Press now that i understand FULL ROM for this movement, i rarely do these

C. Hyperextensions
45+Bodyx12
70+Bodyx12
70+Bodyx10 PR on weight

D. Standing Calf Raises
90x20
90x15

E. Abs Circuit
Double Crunch, Leg Raises, Side Crunches
15/15/15
15/15/15
15/15/15

10min Cool-down Cardio, Stretching

Overall Fantastic Session! I was pretty tired from having a cough that interupted my sleep all night and having to work this morning but killed it anyways. I cheated last night to bring my overall cals/carbs up to try and fill out my drained body. Overall it helped ALOT! Powerlifting is a totally different beast from Bodybuilding and requiring more cals. My cals yesterday equaled about 290 pro/500 carbs/100g fats. Im not sure if leg pressing translates to squats/deads but my low back was burned out from the heavy squats so i wanted to hammer my quads but take some pressure off my low back, i normally follow squats up with Oly Back/Front Squats. Rag kinda helped today, overall the stim kick was very needed for tonights session. Pumps/strength/endurance are all on par with how i was progressing before rag so nothing new to report there, overall good focus and tunnel vision to get the session done with no crap added in!
Overall rating for today: 5/10
 

SweetLou321

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Its on scoop as of now, i dont go over the recommended dosage...thats why it recommended in my opinion lol

1/9/11 Conditioning
10min warm up cardio/stretching
15min field sprints, gonna start really paying attention and try to improve on these!
10min cool down cardio/stretching

Rag i tried 1/2 scoop before and 1/2 scoop during with 1 scoop intrabolic...not my cup of tea but i suggest others try this!
Overall rating for the day 7 out 10...getting better with time as i expected

1/10/11
OFF
I had a bout of insomnia last night and didnt get much sleep and i took a shift at another store to help and so with classes starting today and getting everything situated there and having to drive 45min to work i just couldnt hit the gym...gym schedule will be a lil off for about a week because of work and school and getting the days down i can most consitently hit the gym since my work schedule is never the same week to week, it will most likely be thurs, fri, sat, sun, mon, tues, wed off or similar tho
 
CTDeuce

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After 2 weeks if you arent seeing substantial increases, i'd say to try more than 1 scoop. Until then, if you stick to 1, I think you're going to be pleasantly surprised how it kicks in for you.
 

SweetLou321

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srry about no updates guys, i lost internet for a few days. Some stuff goin on at home, will up date later today with all of the missed workouts and thoughts! thank god i keep a workout log book
 
CTDeuce

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16 days since the last update....please help us out and explain. I completely get net problems, but over 2 weeks is a bit much.
 

SweetLou321

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Ok well ive finally gotten everything back into the swing of things.
So its time for me to finish this log up. Ill continue where it was left off.
Sorry to MST.
I lost internet for 2 weeks due to finacial troubles, on top of that i was getting blood drawn 3 times a week for hormonal tests.
In the end i ended up on TRT at 20.
So starting tomorrow i will add Rag into my workouts for my pre.
Current Supps:
Multi
Fish Oil
Vit D
Rag
BCAA.
Again im very sorry MST
 

SweetLou321

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Bench 3/21/11
5/3/1 Wave A
Bench
45x5
95x5
135x5
155x5
65%-175x5
75%-200x5
85%-225x8 PR
Bench-50% 1RM Explosive 1min rest
135x10
135x10
Incline DB Press Paused 1min rest
55x8
55x7
Chins+Barbell Cheat Curls+Pushdowns+Flys
Chins+BB Cheat Curls
bodyx3/65x5
bodyx3/65x5
bodyx3/65x5
bodyx3/65x5
bodyx3/65x5
Chins+Pushdowns
bodyx3/50x15
bodyx3/50x15
bodyx3/50x15
Chins+Flys
bodyx3/15x12
bodyx2/15x12
Cool-down:10min

Overall productive session, main goal was chest with heavy bis and light back and tris. Rag help produce a better pump today.
 

SweetLou321

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yea man, there was no way i wasnt gonna finish this. I owe it to you guys.
 

SweetLou321

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3/22/11
Conditioning
30min Jogging to not overly work legs.

3/23/11
Squats 5/3/1 Wave A
Squat
45x5
95x5
135x5
185x5
225x5
65%-250x5
75%-287x5
85%-325x7 PR
Squat-50% 1RM
185x10
185x10
Front Squat
135x8
135x8
Lungest
40x20 steps
40x18 steps
Leg Curls
50x20
60x15
60x15
70x10
Rope Crunches
120x12
120x15
120x15
120 Obliquesx12/12
Calves, seated
90x15
90x15
90x15
Cool-down 5min
Notes: Another productive session, hitting pr's every lift right now, stuff produces a good pump.
 

SweetLou321

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Thanks bnatural!
3/24/11
Conditioning
My legs were beyond sore from my squat day so i opted to a 20min tempo run.

3/25/11
Oh Press 5/3/1
Wave A
Oh Press standing
45x10
45x5
55x5
65x5
65%-95x5
75%-115x5
85%-125x7
Close Grip Bench Press + DB Hammer Curls
155x6/25x12
185x5/25x10
185x5/25x10
Oh Press Standing-50% 1RM explosive
75x10
75x9 (tris and delts were beyond pumped)
Bent Over Laterals
10x12
10x12
10x12
Dips+Bicep Chins
Bodyx7, 7, 7, 7/Bodyx3, 2, 1, 1
Side Laterals Dead Stop
15x12
15x12
Lying DB Extensions+DB Curls
20x12/20x8
20x12
25x8
Cool-down:5min

These last two sessions were very productive, this product provides a clean pump. Then energy and endurance is perfect for cardio. Overall id recommend this to anyone that needs an all in one pre.
 

SweetLou321

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3/26/11-Off had to work a double and needed the day to just not lift/condition

3/27/11
Deadlift 5/3/1 Wave A
Goals:Upper Back/Grip/Hams/Abs

Deadlifts
45x5
135x5
185x5
225x5
275x5
65%-315x5
75%-355x5
85%-405x4 grip gave out, 5 straped no rest=total 9 reps, PR
Box Squats-65% 1RM+Chins, 6 sets of 4 explosive
205x4/Bodyx6
205x4/Bodyx6
205x4/Bodyx5
205x4/Bodyx5
205x4/Bodyx5 (This fried my upper back like you wouldnt believe)
Bent Over Barbell Row, 5 sets of 10-12
135x10, 8, 8, 8, 8 (May need to change this as everything was so fatigued it hurt to just sit in the correct position lol)
Shrugs+Leg Curls-3 sets 10-12
135x12/60x12
135x12/60x12
135x12/60x12
Leg Raises-5 sets 10-20
Bodyx12,10,10,10,10
Cool-down 5min
Notes: I was so excited for this session! i killed the deads with some good form compared to my form as of late. Overall this session showed me my weak points for Squats/Deads. My grip/upper back/hams are my weak points. So ill be making sure on Squat/Dead lift day to hit these groups hard. Im thinking of doing:
Squat day: Glute Ham Raises, Selkow Chins, Box Squats, possibly hypers
Deadlifts day: Leg Curls, Box Squats, Selkow Chins, Rows, Shrugs
Any suggestions welcome! I have 5 days in between Squats and Deads btw.
Rag gave me som sick pumps today and just put me in the zoneeeee.
But endurance needs to be worked on, rag helps but ill start to step my conditioning up to help too.

Current split:
Bench, maybe add some conditioning here?
Off
Squat
Conditioning
Oh Press mayeb add some conditioning here?
Off
Deads
Conditioning
Bench ect.

trying to avoid doing hard sprints and what not before leg sessions to i cant hit those hard.
 

SweetLou321

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thanks man, im workin, rag helps too as its my only performance based supp im using atm with bulk bcaa
 

SweetLou321

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3/28/11
Conditioning
Starting to step this up a lil
10min warm-up
10min Jog/Tempo
10min HIIT
5min Job
5min Cool-down

3/29/11
Bench day 5/3/1
Wave B
Goals: Heavy chest/heavy bis/Light tris/Light Delts
Bench Press
45x5
95x5
135x5
155x5
175x2
70%-185x3
80%-215x3
90%-240x3 PR, shoulder was buggin me a lil
Bench Press-50% 1RM explosive 1min rest
135x10
135x10
Incline DB Press
50x8
50x8
Dead Bench-Tryin this out today with 50% 1RM
135x6 (Will replace my regular Bench Press 50% with Dead bench as my weakest point is out of the whole right now)
Barbell Cheat Curls
65x5
65x5
65x5
75x5
75x5
V-bar Pushdowns-Light not to failure
70x20
70x15
70x15
DB flys+Rear Laterals/Rows
20x10/20x10
20x10/20x10
Cool-down:5min
Notes: Holy pump, i was balooned up today, good session, need to really get my pressing power up, but its coming over time. Rag gave me the kick i needed today as it was a hecktic day overall
 

SweetLou321

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3/31/11
Squats 5/3/1
Wave B
Workout
Squats
45x5
95x5
135x5
185x5
225x5
245x1
70%-265x3
80%-305x3
90%-345x3 PR
Box Squats+Chins, 50% 1RM Explosive
185x10/Bodyx6
185x10/Bodyx6
Lunges+Chins
40x10/Bodyx5
40x10?Bodyx5
40x10/Bodyx5
Glute Ham Raises+Hammer High Row
Bodyx5/90x12
Bodyx5
Bodyx2/90x14
Bodyx2
Bodyx2/90x14
Rope Crunches
1/2 stackx15
3/4 stackx12
full stackx10
full stackx10
full stackx10
Standing Calf Raises
90x20
90x20
Cool-down:5min
Notes: This session was WAY to long, i got some tips from a powerlifter at my gym that i was use in my training for now

Updated Split:
Squat Day
Squat 5/3/1
Box Squats+Chins
GHR+Demolition Deadlifts
Core+Calves
Deadlift Day
Deadlift 5/3/1
Chins
Box Jump+Row
Core+Ham Movement
Bench Day
Bench 5/3/1
Dead Bench
Incline Press+Bis
Tris+Rear Delts
Oh Press Day
Press 5/3/1
Close Grip Press+Bis
Dips+Rear Delts
Extensions+Side Laterals

That will be the skeletons of my overall workouts, things will change depending on feel for the day and i may add other things as i see fit.
 

SweetLou321

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the waves are:
Wave A: 65%/75%/85% 1RMx5
Wave B: 70%/80%/90% 1RMx3
Wave C: 75%x5/85%x3/95%x1
Wave D: 40%/50%/60% 1RMx5
Then i add 10lbs to all my maxes and go from there
Split is an EOD lifting split so there is 5 days between each bodypart and a do conditioning after a Leg day before an Upper day right now.

Btw just wanted to let you guys know the Rag is a lil over half way gone, the energy is still there so no tolerance build up from what i can tell and i do 1 scoop before all my sessions.
 

SweetLou321

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4/1/11
Conditioning
10min Warm-up
15min HIIT, football field sprints
10min Cool-down
Good Session

4/2/11
Oh Press 5/3/1
Wave B
Standing Press
45x5
65x5
85x5
85x3
85x1
70%-105x3
80%-120x2
90%-135x5
Close-grip Bench+DB Hammer Curls
185x5/25x12
205x5/30x10
195x5/30x10
Bent-over Laterals
15x12/12/11
Dips+Bicep Chins
Bodyx8/3
Bodyx8/2
Bodyx8/1
Bodyx7/1
Overhead Kettleball Ext+Dead Stop Laterals
20x9/20x10
20x9/20x10
20x8/20x8
Cool-down:5min
Ok idk what happened with this session, lack of cals? Cns fatigue? Both? But i couldnt get in the grove today. I was pretty amped for this session, could have been the HIIT as that usually has me feelin this way, BUT the rag helped me still achieve some kind of pump and a lil extra kick just to pull off a nice workout. Some tips could help.
 

SweetLou321

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did you develop these waves or is it a concept you are using?
5/3/1 is a routine developed by Jim Wendler
There is the original 5/3/1 with 5% jumps then there is his updated version with 10% jumps. He created the waves and the concepts. Google should pull it up, also there is a whole thread in the powerlifting section on it.
 

SweetLou321

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4/4/11
Deadlift 5/3/1
Wave B
A. Deadlifts
45x5
135x5
185x5
225x3
275x3
315x1
70%-335x3
80%-380x3
90%-425x4 grip gave out, strappedx3=total of 7 reps
B.Chins
Bodyx6
Bodyx6
Bodyx5
Bodyx5
Body+25x3 drop to Bodyx3
C.Box Jumps (to bench)+Barbell Rows
Bodyx5/135x10
Body+50x4/135x10
Body+50x4/135x10
Body+50x5/135x10
Body+50x5/135x10
D.Leg Raises+Leg Curls+Leg Ext
Bodyx12/30x12/30x12
Bodyx15/50x12/40x12
Bodyx12/50x12/50x12
Bodyx12
Bodyx10
Cool-down:5min
Notes: Very productive session, bumped cals up helped a ton, things and now back on track like i want them, rag gave me a good kick for the deads
 

SweetLou321

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once I saw the 5/3/1 in your workout details, I had a pretty good idea where you got it from.
It appears to be working well for you.
Yea its a lot of fun, and the built in simple progression is nice. Ill use his singles method when i get my lifts up more. So far my fav routine and one ive made the most progress with
 

SweetLou321

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4/5/11
Conditioning
10min warm-up
30min tempo run
10min cool-down
Major progress from my last tempo run!

4/7/11
Bench day 5/3/1
Wave C
Workout
A. Bench
45x5
95x5
135x5
135x3
155x3
185x2
75%-200x5
85%-225x3
95%-250x2 PR
B. Dead Bench-50% 1RM
135x10
135x10 ouch
C. Barbell Rows (lift i want to bring up badly, may 5/3/1 it)
135x12
155x10
165x8
175x6
185x7 PR+Light N-Grip Cable Rows, full stretch and contraction-60x8
D. Incline DB Press
55x8
55x8
60x8
E. Barbell Cheat Curls+V-bar pushdowns
65x5
75x5
75x5/70x17
75x5/70x17
75x5/70x17
Cool-down:5min
Notes: Great session all around, everything felt great, shoulder started to bug me in the inclines but other then that. Perfect, thanks rag for a nice pump.
 

SweetLou321

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4/8/11
Squat Day 5/3/1
Wave C
Workout:
A. Squats
45x5
135x5
185x5
225x2
225x1
245x1
275x1
285x5
325x3
360x2 PR
B. Box Squats-50% 1RM
185x10
185x10 ouch
C. Ghetto GHR+RDL
Bodyx2/45x15
Bodyx2/95x15 (lower back locked up add to switch to leg curls)
Bodyx2/50x15
Bodyx2/40x20
Bodyx2/40x20
D. Leg Press
180x20
270x20
270x20
E. Suspended Crunches+Standing Calf Raises
Bodyx12
Bodyx10
Bodyx10/110x20
Bodyx10/110x20
Bodyx10/110x20
Cool-down:5min min
Notes: Thanks rag for that back pump lol. Overall amazing session!
 

SweetLou321

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4/9/11
conditioning
25min tempo run

4/11/11
oh press 5/3/1
wave c
standing press
45x5
45x5
65x5
85x3
95x1
75%-115x5
85%-125x3
95%-145x3 PR
chins
bodyx6
bodyx6
body+25x3/bodyx3
bodyx5
body+25x3/bodyx3
dips
bodyx9
bodyx9
body+25x6/bodyx3
rolling tricep press+db hammer curls
35x10/30x10
35x9/30x8
35x9/30x8
scarcrows+oh ext
10x9/20x8
10x6/20x8
10x6/20x8
cooldown-0min
notes: so i began intermittent fasting today, im at maintance cals. I fasted from wake to 4:30 after my workout. I dominated this session and felt uterly amazing. Rag provided some nice focus and good pumps. Good session and the start of new experiment. Sadly rag is getting kinda empty lol
 

SweetLou321

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4/12/11
Deadlift day 5/3/1
wave c
workout
Deadlift
45x5
135x5
135x3
185x3
225x3
275x3
315x1
75%-355x5
85%-405x3
95%-450x1 PR (never pulled this much before, called it a day only pulled one)
Barbell Shrugs
225x15
225x10
225x12
Box Jumps to bench
Bodyx3
Body+25x3
Body+25x3
Body+25x3
Body+25x3
GHR+Walking Lunges
Bodyx2/20x20
Bodyx2/20x20
Bodyx2/20x20
Leg Raises
Body on slight declinex15
Body on 45 degreex12
Body on 45 degreex12
Body on verticalx10
Body on verticalx10
Cool-down:5min
Notes: My second session with IF. i was 14 hrs fasted and this session was fasted. I felt fine and did work. Rag put me in the zone and all was perfect, except for when i got tired lol. as i always do on lower body days. I updated my routine and program. Im looking forward to the sessions to come. Ive got about idk how much rag left. Might just cut the scoops to .5 for my deload week which should last the last bit of my cycle.
 

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