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I'll try & post an actual update that I can copy/paste onto the other forums after I put my boy down..

[JudgementDay]

OK, one down, one more to go. He's on the couch watching Nick Jr. though, so he's good..

Let's talk wheels.. As you can see, they have shape, just not enough size. Or at least not enough for me. I'm thinking of running legs 2-3x a week. Would that be overtraining? I think 3 might, but I think 2 might work for me. Oh, BTW, my legs are shot today!! Love it!! Does anyone out there have a good routine for putting on more size? Also, my leg strength sucks.. I'm good w/ high reps, but even when I lower the reps & try to add more plates, I'm just weak..

Anybody have any pointers or suggested leg routines? What y'all think of running 2x a week?

I say try 2 different things and see how it works out.

1. Do squats 3 times a week, say your doing a Mon/Wed/Fri split and you normally do legs Friday, do say about 6 sets of squats before your Monday and Wednesday workouts, then do your normal big leg workout Friday.

You can try my leg routine I was doing last year before I injured.


Leg routine
(Optional)Weighted Squats- Warm up sets, then do 1 set with the weight of your 12 rep max and do 20 reps(Your saying how can I do 20 reps of my 12 rep max..., well take your time, do a few reps take a rest with the weight, but it's still on your back, do a few more and so on until you get 20 reps.

Bodyweight Squats- 20 sets of 25 reps each set

Bodyweight Lunges- 10 sets of 15 reps each set

Bodyweight Jumping Squats- 5 sets of 10 reps each set

Leg Extensions- 5 sets of 20 reps each set, last set do light weight where you can get between 100-200 reps(feel the burn!)

Leg Curls- 5 sets of 20 reps each set, last set do light weight where you can get around 50-100 reps

Calve jumps- 3 sets of 10-20 reps using just your calves jump on to 1 step go slowly down, stretch and calve jump back off.

Jumping jacks- 3 sets of 50 reps



This killer routine increased my leg strength and size very fast, normally I would have thought it's over training, but it worked amazing. Sadly I havn't been able to squat for the last 8 months and lost all my leg size but I'll def be going back to this once my lower backs good

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Day 8:

Weight: Not sure, I'm at work.. I'll try & get a weigh in tomorrow morning when I get up. I would have this morning, but my 16 month old daughter was up all night & got me up @ 3am this morning, so my routine was thrown off a little. It's been one full week now on this stack & so far, I'm enjoying every minute of it. It may be just a little too early to tell the full effects of this stack, so I'm not jumping to any conclusions. I'm thinking this will only get better as time goes on.

I had a leg workout on Tuesday & it was pretty damn good.. Felt great the whole way through. I really pushed myself by only resting about 60 sec or less between each set of the whole morning. The smith machine lunges are still wreaking havoc on me two days later, but that's what I like. I'm looking to revamp my leg routine for more strength and size. The shape is there, but I'd just like to get some more size too.

This morning, I did the arm workout. Despite a major lack of sleep last night, I decided to go in & tear it up a little. It was cut just a little short due to getting out of the house a little later than I normally do, but I still managed to walk out of there w/ one helluva pump! I did notice that strength seemed to have gone up on most lifts this morning, so that only made me push myself that much harder. I have no problem motivating myself to go further. Typing this right now, I can feel the pump throughout my entire arm! Forearms are really feeling it. I added an additional 20lbs on reverse curls today. I'm sure I offended some of the other gym patrons w/ my grunting, but I honestly could care less.. Very rarely do I hear anyone else in there grunt or groan while lifting.. They can probably hear the metal coming out of my headphones too, but again, I could care less.. The gym plays "The Pulse" over their speaker system & that music just brings the suck..

Energy/Endurance - For my first week on this, I think this is where this seems to be helping the most. My endurance/recovery between sets is much better than what I'm used to! I think the energy is also giving me more focus and helping me push myself that much harder set after set. I find it hard to put the weights down & leave the gym...

Strength - Strength is going up on just about all lifts! One week in & I've had some pretty good gains on various lifts. Again, when I see these gains in strength, that pushes me that much harder! Who knows what two more weeks will bring??

Libido - What started out crazy high right out of the gates, has somewhat leveled off.. It's still pretty good, but the random wood has dropped off a little - not completely! It may have to do w/ some of the stressors around work & the house. I just started dosing 1000mg of vitamin c upon waking to help w/ both my immune system (sick kids in house), and a little help w/ cortisol control.. Like I said earlier, this stack may get better over time. If that's the case, I may feel like an 18 year old again soon!!

Overall Feelings - Overall, I feel great! I'm thinking this is going to be a pretty decent recomp. I've noticed a little leaning out around the mid-section, so that's pretty cool in my eyes.. Oh, headaches: Has anyone else experienced any of these? I'm drinking tons of water, so it's not a case of dehydration.. I've been waking up w/ them in the mornings, some of them were pretty intense. I'm experiencing one right now that was worse this morning when I was at the gym. Here's another one that really has me confused... Is it possible that this stack has done something to help darken my skin tone??? I haven't been out in the sun in probably a week or so & my tan seems to have improved!!??!! Maybe it's just the elevated test levels giving my skin a better overall tone/color??

[JudgementDay]

Another sick update!

Not sure about the tanning effect lol, but hey when ya feel good ya look good right

[southpaw23]

I say try 2 different things and see how it works out.

1. Do squats 3 times a week, say your doing a Mon/Wed/Fri split and you normally do legs Friday, do say about 6 sets of squats before your Monday and Wednesday workouts, then do your normal big leg workout Friday.

You can try my leg routine I was doing last year before I injured.


Leg routine
(Optional)Weighted Squats- Warm up sets, then do 1 set with the weight of your 12 rep max and do 20 reps(Your saying how can I do 20 reps of my 12 rep max..., well take your time, do a few reps take a rest with the weight, but it's still on your back, do a few more and so on until you get 20 reps.

Bodyweight Squats- 20 sets of 25 reps each set

Bodyweight Lunges- 10 sets of 15 reps each set

Bodyweight Jumping Squats- 5 sets of 10 reps each set

Leg Extensions- 5 sets of 20 reps each set, last set do light weight where you can get between 100-200 reps(feel the burn!)

Leg Curls- 5 sets of 20 reps each set, last set do light weight where you can get around 50-100 reps

Calve jumps- 3 sets of 10-20 reps using just your calves jump on to 1 step go slowly down, stretch and calve jump back off.

Jumping jacks- 3 sets of 50 reps



This killer routine increased my leg strength and size very fast, normally I would have thought it's over training, but it worked amazing. Sadly I havn't been able to squat for the last 8 months and lost all my leg size but I'll def be going back to this once my lower backs good

I wouldn't be able to walk for a week!

[JudgementDay]

I wouldn't be able to walk for a week!

I took some of the routine from Andrew723, the first couple times I tried it, my legs were sore for a week without a doubt, but my legs got so much stronger from this routine.

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I might try that this Sat. or Sun.

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Day 9:

Weight - 165

Dropped a lb!! Must be the cleaner diet. By looking at myself, I would've thought I gained! I even had pizza & beer last night. Gonna keep it clean today & tonight & see where I'm at tomorrow morning.

Did chest & back this morning, followed by some HIIT on the eliptical. Felt great throughout. Again, I kept rest periods in between sets to a minimum. I was breathing heavy my whole time in the gym. I have to give some of the credit for todays workout intensity to some old school Body Count!

Strength on my incline db presses was pretty good. I worked my way back up to the 80's for 4 reps. That got me excited, so I did another set of 4 reps. I really exhausted my chest this morning. I hit from every angle on the adjustable incline bench, all the way down to declines on the sit-up bench. When I hit the cable flies, I did 2 sets from the top, 2 from the middle, and 3 from the bottom. That bottom set really brings out my upper pec pumps. All of those sets were about 12-15 reps. By the time I finished that, I had veins popping out of my delts, which I don't hardly ever see.

The back workout was great as well. I decided to focus on the slow movements & really squeeze each rep on all my back sets. With back this morning, I kept the reps a little lower & kicked the weight up just a little more.

So, here's todays update:

Energy/Endurance - Consistently there! Feeling like I can conquer the gym any time I enter it.

Strength - Felt stronger in some back lifts today, & was also able to rep out some 80's on the incline, so I'd say it's still going up.

Libido - I think I realized that I can turn this on or off on command. Just when I think it's a normal libido, BAM!! Wood comes right back.. I've also noticed that by looking at certain females does give me happy fuzzy feelings too..

Overall feelings - One word: Awesome! There's a bug going through my house right now w/ the kids & wife, but I'm still feeling 100%!! Mood throughout the day is always upbeat. I wish my mood was contagious, so we'd have more happy people in this world!

Depending on how I feel tomorrow, I may try that leg workout.. (WTF am I thinking??? ) Thighs are still a little tight from last workout, but this may just work that soreness right out!

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JD.... I F'ing hate you.... Lol. Dude, at one point (set 13 if bodyweight squats), I was thinking WTF did I get myself into?!?! Later in the workout, I kept finding myself laughing - almost to the point of crying for mercy!! dude, I finished it though!! Gonna be a long recovery!!

Dude, I F'ing love you man!! (no homo)...

[JudgementDay]

JD.... I F'ing hate you.... Lol. Dude, at one point (set 13 if bodyweight squats), I was thinking WTF did I get myself into?!?! Later in the workout, I kept finding myself laughing - almost to the point of crying for mercy!! dude, I finished it though!! Gonna be a long recovery!!

Dude, I F'ing love you man!! (no homo)...

aha best leg pumps ever or what ??? I love that workout, it's a mental workout at the same time because you really do have to force yourself to get through all those sets of pain lol.

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Yeah, it was definitely mental. I had to use the notepad on my phone to keep track of all the sets!

Stiff as hell already.

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Holding stead at 164 on the scale, which is fine, because I feel like I’m filling out more in the upper body.
*
Had an off day yesterday, & planned on going to the gym today, but my boy was sick so I stayed home to help the wife out a little longer before I came into work tonight.* I was going to go this morning, but I chose to sleep in, thinking I could go on my way to work.* Oh well, that’s what I get for sleeping in, eh?* I’ll hit shoulders tomorrow morning on the way home.
*
JD – I’m still sore as hell from Saturday’s leg workout!* My wife is laughing her a$$ off at me every time she sees me get up & walk around.* I tell you what though, I’m looking forward to doing it all over again later this week..* I’m determined to put more size on these wheels!!
*
For those of you that don’t know, here’s the workout I did this past Saturday:
*
1 set of squats:* 200lbs for 20 reps
*
bodyweight squats – 20 sets of 25 reps
*
Bodyweight lunges – 10 sets of 15 reps
*
Bodyweight jumping squats – 5 sets of 10 reps
*
Leg extensions – 5 sets of 20 reps.* Last set was 100 reps!!* (ouch!)
*
Leg curls – 5 sets of 20 reps, w/ the last set being 100 reps…
*
Calve jumps – 2 sets of 10-20 reps using just my calves to jump onto 1 step going down slowly
*
Jumping jacks – 3 sets of 50 reps..* (this one brought back Marine Corps bootcamp memories..)
*
That was a 2 hour workout!* As the day went on, my legs got tighter & tighter..* Now, two days later, I’m in pain!* BIG TIME!* But, I love it & can’t wait to do it again.* Mental & physical workouts rule!
*
That’s all for now.* Energy, libido, recovery – all of that right now is doing great!* Rest in between all of those sets still stayed at a minimum despite being physically and mentally fatigued.* I fought through it and keep my pace moving.
*
I’ll try & get a better update tomorrow evening after hopefully a good shoulder workout.
*
*

[mattrag]

Holding stead at 164 on the scale, which is fine, because I feel like I’m filling out more in the upper body.
*
Had an off day yesterday, & planned on going to the gym today, but my boy was sick so I stayed home to help the wife out a little longer before I came into work tonight.* I was going to go this morning, but I chose to sleep in, thinking I could go on my way to work.* Oh well, that’s what I get for sleeping in, eh?* I’ll hit shoulders tomorrow morning on the way home.
*
JD – I’m still sore as hell from Saturday’s leg workout!* My wife is laughing her a$$ off at me every time she sees me get up & walk around.* I tell you what though, I’m looking forward to doing it all over again later this week..* I’m determined to put more size on these wheels!!
*
For those of you that don’t know, here’s the workout I did this past Saturday:
*
1 set of squats:* 200lbs for 20 reps
*
bodyweight squats – 20 sets of 25 reps
*
Bodyweight lunges – 10 sets of 15 reps
*
Bodyweight jumping squats – 5 sets of 10 reps
*
Leg extensions – 5 sets of 20 reps.* Last set was 100 reps!!* (ouch!)
*
Leg curls – 5 sets of 20 reps, w/ the last set being 100 reps…
*
Calve jumps – 2 sets of 10-20 reps using just my calves to jump onto 1 step going down slowly
*
Jumping jacks – 3 sets of 50 reps..* (this one brought back Marine Corps bootcamp memories..)
*
That was a 2 hour workout!* As the day went on, my legs got tighter & tighter..* Now, two days later, I’m in pain!* BIG TIME!* But, I love it & can’t wait to do it again.* Mental & physical workouts rule!
*
That’s all for now.* Energy, libido, recovery – all of that right now is doing great!* Rest in between all of those sets still stayed at a minimum despite being physically and mentally fatigued.* I fought through it and keep my pace moving.
*
I’ll try & get a better update tomorrow evening after hopefully a good shoulder workout.
*
*

That is indeed one intense workout! You definitely dug deep to finish off that leg day. 2 hrs of brutality. Ppl in the gym must have thought you were BEAST!

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Lol, it was nice there were only two other old ladies there working out.

[JudgementDay]

Wait until another few times of doing that leg workout! Your legs will change fast and your leg strength and conditioning will go through the roof!

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Looking forward to that!! Just woke up & noticed I'm walking normal again!!

[thebigt]

if you want a change up-try weighted stairclimbing...nothing has added more mass/shape to my legs, nothing!!!! plus you get the bonus of better fitness.

[JudgementDay]

if you want a change up-try weighted stairclimbing...nothing has added more mass/shape to my legs, nothing!!!! plus you get the bonus of better fitness.

How much weight do you strap on and how many stairs? I believe there is a few places in my city with a ton of stairs, I may give this a try next week, I don't believe that extension will hurt my knee to bad and could very well help strengthen it!

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Despite minimal sleep yesterday, I went in & killed shoulders before working last nights shift. Traps are killing me! On the way home, I had an awesome arm workout! This stuff is inducing some nice pumps, because I haven't put any creatine in my body in over 48 hours!

Legs tomorrow morning!!! I'll post a better update tomorrow. Busy first day off & now we're out the door to go eat & get the kids some fall clothing.

[JudgementDay]

Despite minimal sleep yesterday, I went in & killed shoulders before working last nights shift. Traps are killing me! On the way home, I had an awesome arm workout! This stuff is inducing some nice pumps, because I haven't put any creatine in my body in over 48 hours!

Legs tomorrow morning!!! I'll post a better update tomorrow. Busy first day off & now we're out the door to go eat & get the kids some fall clothing.

Nice! Great update, I just started running TitaniumXL/Division 1 a couple days ago, looking forward to the extra pumps