SNS Focus XT and Citrulline Malate.....Biatch!

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  1. Quote Originally Posted by TheHardOne View Post
    I didn't think this Stack would really help my endurance/cardiovascular that much honestly, I love getting surprising results!
    Add cop to the mix and you'll be the last person to leave the bball court


  2. Quote Originally Posted by GQNemesis View Post
    Add cop to the mix and you'll be the last person to leave the bball court
    Oh man i'd love to, hopefully in the future I can try that out, today it seemed like I could go on forever and ever! Superhero mode!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.
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  3. 7/10/12 PM Workout + more updates


    -3g Cit Malate pre (no NO2xl today yet , will take 1 scoop before bed)

    -30 mins of HIIT cardio! (basketball, basically shoot the ball and where ever it bounces to, you sprint as hard as you can to the ball and then shoot the ball with a maximum jump / maximum force and repeat process for 30 mins, only had maybe 3 brief 2 min low intensity cool down periods)

    -My cardiovascular is straight up in Superhero mode. Usually I feel dead after a intense 15 min HIIT session.....just did 30 mins and no sign of fatigue! WOW.

    -Weight has been maintaining around 210 ish for a couple days now, awesome!

    -Mobility is getting better, im able to jump higher now, and also jump without any knee/patella tweaking.

    -***Notes to self
    A. Stay hydrated at all times!

    B. 100g protein a day, 400g carbs / 100g(adjusted on various specifics) fat on days I train once, and carbs will ramp up to 400g on days I train twice, also intensity/duration will be monitored to adjust my carb intake.......this seems to be my sweet spot for being able to burn fat and still grow muscle (really stepping my game up / taking steps forward with my cardio/training protocol now) (Yes I understand 100g protein seems too low, from trial and error / experience, im still able to grow aslong as I keep the carbs/fats relatively high, and im on a budget, I literally can't afford to eat 1xbodyweight of protein a day right now, but its cool, just aslong as im always progressing thats all that matters!) (was using intermittent fasting for about a week because I was only training once a day, but now my fuel intake will be adjusted to how many times I train, the duration / intensity, not to mention look for any signs of catabolism which has to be monitored closely now since the cardio is in full throttle)

    C.Keep your head up high and stay consistent!

    D.Don't do anything ridiculous with your training, keep it absolutely basic, no need for forced reps / drop sets / high density during weight training at this point. Overload, basic multi joint movements, fill the muscle up with nutrients after your heavy work....and LEAVE! Boom! Done!

    Its growing time.

    Correct.

    Yay!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  4. 7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  5. 1/2 scoop is a good idea for many users. Focus XT has beyond​ a full dose of nootropics per scoop so it may prove too much for some users
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  6. Quote Originally Posted by TheHardOne View Post
    7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    Ughh we couldn't even get a game going tonight!

    Well lemme list what I have done so far in this transformation phase, about 6 weeks into it, heres what has been accomplished-
    **Progress so far**
    -Trained peripheral nervous system to change body pattern for all my exercises so my future workouts will be much more beneficial (heavy weight is awesome, but their must be TENSION present on the targeted muscle!) (also learning the function of the muscle prevents future injuries aswell)

    -Even training relatively lighter than usual, changing my execution im still making gains in size/strength/body composition. (even my cardiovascular / endurance has improved tremendously!)

    -Made my body extremely receptive to nutrients

    -CNS is completely fired up. Its time for the home run. Stay tuned.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  7. Quote Originally Posted by TheHardOne View Post
    7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    can't go without my focus. Even my roommate is hooked. Sometimes I won't have a whole scoop, but tastes so damn good gotta have at least a half a scoop a day!
    Serious Nutrition Solutions Representative
    X-GELS THE Prohormone alternative!
    anabolicminds.com/forum/supplements/246394-arachidonic-acid-help.html

  8. 7/14/12 Time for SuperGrowth!

    *Chest*
    -Goals?
    Stimulate the high threshold fast twitch motor neurons for the first half of my workout, increase load / increase work capacity are the primary goals of my high threshold work. Then finish off the workout by training the full biomechanical range of motion of the targeted muscle, with short rest periods, higher reps to train the slower twitch fibers, enhance various growth factors to aid in my recovery.

    Warm up / Pre-Pump
    -High rep pressing / rowing / laterals, until a slight pump is achieved

    High Threshold Work (4021 tempo, no forced reps, mind to muscle connection was at its best, even though I used lighter weight, the load / tension was on my pecs, ive never been able to control 225 with my pecs like I did today, PR for me!)
    -Flat barbell Bench Press
    225x6
    225x6
    225x6
    225x4 (once performance is starting to lower, move on!)

    -Incline Barbell Bench Press (4021 tempo, execution was at its best!)
    165x7
    185x6
    165x6
    165x5

    Maximum Pump Work (20-30 second rest periods, smoother tempo, iso-stretching and peak contractions were utilized) (performed as a complex)
    Pushups
    DB Flys (external rotations / internal rotations with a locked out arm on the negative/positive to fully lenthen/shorten pecs)
    Push Ups
    DB Flys
    Dips
    Dips
    Pec Deck

    **Notes**
    -Good Pump! (going to lenthen the rest periods for my max pump work, when my chest is fatigued the pushups become a tricep/delt movement, always strive to get better folks!)
    -8g Cit Malate Pre
    -1/2 scoop Focus XT Pre (1 hour)
    -Calories are now in full force! (more on this later)
    -Pecs feel so tight right now, its hard to bring my hands in together when typing on this keyboard lol.
    -I know some people get discouraged when using lighter weight....I don't! Aslong as the tension is greater than the last workout its progress!
    -Goals for next workout
    **Add 10 pounds to my flat/incline press while staying in the 6-8 rep range / same tempo
    **Increase Work Capacity by 2 sets on my flat/incline press without performance lowering
    **Lenthen rest periods with my max pump work so my isolation work will produce a better pump in my pecs (when the targeted muscle fatigues, guess who comes to the rescue.....Mr.Triceps and Mr.Deltoids.)
    -Going for that dense, full, complete/aesthetic appearance! Anyone can get big, but I want that "WOW" factor, for example like a Kevin Levrone apperance / Ben Pakulski look.
    -SuperGrowth time!

    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  9. 7/14/12 Chest (pm) Sarcoplasmic Hypertropy / Slow twitch focus

    *Chest
    -Incline Wide Grip Bench Press (3232 tempo on all these exercises)
    115x30 rest 60 seconds...
    165x12 rest 60 seconds...
    165x8 drop set to
    115x15 rest 30 seconds...
    115x12

    -Flat DB External Rotation on the negative / Internal Rotation on the positive Press (45 second rest periods)
    35x25
    45x20
    45x15
    45x12
    -Flat DB Press (regular version) (45 second rest periods)
    45x15
    45x12
    45x10

    -Flat DB Fly Superset DB Pullover (emphasing the stretch, on the positive come in to a locked out arm internal rotated wrist to fully contract pecs) (45 second rest periods)
    -15x15-20 (40lb db for pullovers x 15)
    -15x15-20 (40x15)

    -Pec Deck (emphasing the middle part of this movement where the pecs are under constant tension)
    Stack x6 + Triple Drop set

    **Notes**
    -Wha?!!? Wha?!!!! Same bodypart twice in one day?!!? OVERTRAINING!!!! haha, cool it! The first workout is a fast twitch / myofibrillar based workout (yes sarcoplasmic hypertrophy will occur to a degree), the 2nd workout a few hours later is a sarcoplasmic / slower twitch focus, higher reps, pumping the muscle with as much nutrients as possible.
    -Aslong as im not doing 2 heavy workouts for the same muscle in the same day its fine, and aslong as I don't do any forced reps with the first workout my CNS will be fine.
    -Sacrificed some electronic "devices" that were chewing up our electric finally gone, so now I can afford to eat alot more than usual.
    -With the 2 a day training, my macro nutrients will be a little over 1xbodyweight for protein, 800g carbs, 120 grams of fat. (will be adjusted as time goes on)
    -6g Cit Malate Pre
    -Oh and keep in mind, ive bench pressed 405, squatted / deadlifted 585 when I was 18, around 180 pounds, im making the muscles fire as optimally as possible, don't worry the numbers will go up!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  10. 7/14/12 Article of the day! (not by me)



    Blood Flow Restriction Training

    Q and A with Jeremy Loenneke





    Q- For people who may not know the name Jeremy Loenneke can you tell the readers a little about your personal and professional background?

    I’m from Redhawk Nation, otherwise known as Southeast Missouri. I grew up there and came across natural bodybuilding in about 2003-2004. I saw a video of this crazy man Layne Norton moving a ridiculous amount of weight. I did my undergraduate at Southeast Missouri State University and graduated with a degree in Health Management with an emphasis in Exercise Science. Prior to finishing my undergraduate degree I completed an internship in Dr. Huey’s muscle physiology laboratory at the University of Illinois. It was during my time there that I met Layne Norton and the rest of the crew who are still some of my best friends to this day. Following my internship, I completed my masters back at Southeast Missouri State University in Nutrition and Exercise Science under my mentor Dr. Joe Pujol. My focus was on blood flow restriction training using a practical mode (i.e. knee wraps) of application. Following my masters I started working on my PhD in Exercise Physiology at the University of Oklahoma in the Neuromuscular Laboratory under Dr. Mike Bemben. I am fortunate in that I work with outstanding individuals not only in the lab at OU, but from other laboratories across the nation. Just to acknowledge a few people in no particular order who have helped me generously through my life: Takashi Abe, Mike Bemben, Joe Pujol, Jake and Gabe Wilson, Chris Fahs, Lindy Rossow, Layne and Isabel Norton, Robert Thiebaud, Jeremy Barnes, Austin ‘Stone Cold’ Thrower and Ryan Kloeppel. There are many more than that, but we would be here all day if I listed them all. I feel it is important to acknowledge these people, because without them, we wouldn’t be having this interview.



    Q- What is Occlusion Training and how did it get on your radar and become something you wanted to research?

    I came across occlusion training or blood flow restriction (BFR) training as I prefer to call it while I was interning at a laboratory up at the University of Illinois. I was working out at Gold’s Gym in Champaign when Layne Norton, Gabriel Wilson, and Chris Fahs introduced it to me. I was skeptical at first, but the more I read about it the more interested I became. It was literally one of the first things in my life that I became absolutely 100% passionate about. It was something that I needed to try and learn everything about and it has literally been on my mind every single day for about 4 straight years. When I left the University of Illinois to go and complete my masters at Southeast Missouri State University, my mentor suggested that I start actually collecting some data on it. The rest is pretty much history.



    Q- What is the main purpose of Occlusion training or Blood Flow Restriction (BFR)?



    We tend to lean towards the term of Blood Flow Restriction (BFR) rather than occlusion because the word “occlusion” gives people the idea that we are completely cutting off blood flow to the limb, which is not the goal of BFR at all. The purpose of BFR is to allow blood into the muscle, but to largely reduce the amount that leaves the muscle (i.e. venous pooling). If you have cut off arterial inflow, then you are doing it wrong. BFR allows beneficial adaptations to occur at very low exercise loads/intensities. This is important for those who might be injured, during a period of deloading, or when you just don’t have the mental focus to train heavy that day. For the healthy gym goer they can supplement their training with BFR and see benefits, but it wouldn’t make a lot of sense to make it your primary or sole mode of exercise. However, there are different levels of effectiveness for BFR and I usually separate them into 3 different categories.

    The first is the application of BFR, in the absence of exercise. This stimulus does not appear adequate to produce muscle hypertrophy, however it seems like it can maintain or slow down losses in muscle mass and strength during times of unloading (e.g. recovering from surgery).



    The second is the application of BFR with slow walking or cycling exercise. This stimulus is capable of producing muscle hypertrophy; however the increases observed are substantially less than what is observed with BFR in combination with resistance training. It is important to remember that this type of exercise needs to be completed with SLOW to moderate walking/cycling. DO NOT sprint under BFR. The point is to work at low intensities, don’t lose sight of that.



    The third and most effective mode is applying BFR in combination with low load resistance training. The increase in muscle mass and strength from this will be much greater than what is observed with BFR in combination with slow walking/cycling. It is very important to make sure that this type of exercise is completed with a LOW load. If you do BFR in combination with a high load it defeats the purpose of the stimulus and appears to be largely ineffective. This type of exercise should be completed with a LOW load and HIGH volume.



    Q- What is the mechanism of how BFR causes hypertrophy?

    That is the million dollar question. It is often erroneously said that the mechanisms behind BFR are an increase in metabolic buildup (e.g. lactate) which cause fatigue and the recruitment of fast twitch fibers. While this is very much true with BFR in combination with resistance training it provides little explanation for what is occurring with BFR in the absence of exercise or when combined with slow walking/cycling. To illustrate, there is no muscle contraction in the absence of exercise therefore fatigue and recruitment can’t be occurring. There is also not a significant increase in lactate with BFR in the absence of exercise or when combined with slow walking. We have hypothesized and have data that suggests that the foundational mechanism that is likely present with all forms of BFR is an acute fluid shift induced increase in muscle size (i.e. muscle cell swelling). Said another way, the fluid shift that occurs from applying BFR is able to cause the muscle cell to swell which may be important for muscle anabolic signaling. As you can tell, the mechanisms behind BFR are complex and likely build upon each other for great adaptation. That is likely the reason why BFR in combination with low load resistance training is the most effective because you get 1) cell swelling, 2) metabolic buildup, 3) fatigue, and 4) increased fiber type recruitment whereas with BFR in the absence of exercise you are only getting cell swelling.



    Q- What is the most practical instrument to use as cuffs in the gym? Do you recommend knee wraps?

    For practical application, I think knee wraps are excellent. There is also some acute and chronic research to support their use. It is true that you cannot set the pressure like you can on the devices that we use in a research laboratory, but for the general person that is not really important. For example, in a research setting it is very important to understand and control for absolutely everything you can. The gym goer shouldn’t concern themselves with that and should focus on causing a fluid shift by applying the knee wraps and completing an adequate volume of work.



    Q- Are there specific muscle groups which have been shown to respond best to BFR? Are there any muscle groups it would not be possible to use BFR with?

    For a long time it was thought that BFR was only working for the muscle groups that were below the restriction. For example, if you restrict blood flow to the upper arm, it was thought that only the biceps/triceps would see positive adaptation since they were the only muscles under BFR. However, recently it has been observed that the chest can also increase size and strength even though it is technically not under BFR. It is unknown exactly how that is occurring, but there is data to suggest that acute muscle cell swelling might be playing a role, as there are greater acute increases in chest muscle size following bench press exercise with BFR applied to the arms.



    Q- How tight should the cuffs be to induce the most optimal results?

    This is a great question. First it is important to understand that the wraps should be placed at the top of the arms or at the very top of the legs (not around the knee). Wrap the wraps right on top of each other to make the final application not much wider than the normal wrap width. The wraps should be applied “snug” but NOT excessively tight. For example, if you apply them and you are in pain before you have completed a repetition, then the wraps are too tight and you should remove and loosen them. Any discomfort/pain you have from BFR should for the most part be coming from the buildup of metabolites. With resistance training, it is important to make sure that the load you are lifting is LOW…for example, 20-30% of your maximal weight (be honest with yourself as to how strong you actually are). I typically recommend that you shoot for 30 repetitions in the first set followed by 3 sets of 15, with 30 seconds rest between each set. If you are not even getting close to those repetitions, either the load is too heavy or the wraps are too tight. Remember, the wraps need to be ‘snug’ enough to cause a fluid shift, not to completely cut off blood flow to the limb.



    Q- Is BFR training something you would recommend to bodybuilders to help bring up lagging body parts?

    Absolutely, I would definitely recommend it for a lagging body part. Perhaps after the completion of some high load training you could finish with some low load training under BFR. I have had several bodybuilders (Pro and Amateur) tell me that this has worked for them in the past. More importantly than that, there are over 40 published chronic training studies on the topic, which suggest that it is beneficial.



    Q- How often should one use BFR?

    Being that when done correctly you get minimal muscle damage, it is very common in the literature to train with very high frequencies (up to twice a day). However, since most people are also training with heavy loads, it might make sense to just use it in conjunction with your normal training split. For example, if you do Legs on Mon/Friday then use BFR with legs on Mon/Friday, not every other day of the week.



    Q- Is there a special set/rep/load protocol which has been shown to produce the best results?

    With walking/cycling I would recommend working your way up to about 20 minutes of LOW INTENSITY exercise. I would probably start with 10 minutes your first couple of times to get used to it.

    With resistance training I would recommend working your way up to 4-5 sets (I’d probably start with 2 sets your first few times). I think it is important to make sure you are getting adequate volume so I would advocate shooting for 30 reps in the first set followed by 3 sets of 15 (30 seconds rest). You might not be able to get all of them, but you should be getting close. As I said earlier, if you are not, then the load is too heavy or the wraps are too tight. I would also mix in some failure training every once in a while, meaning you apply BFR then complete 3-4 sets to fatigue.





    Some take home points on BFR from Jeremy Loenneke



    Remember the wraps should NOT cut off blood flow completely.



    Remember that BFR should be performed in conjunction with low intensity walking/cycling or LOW LOAD resistance training (20-30% max).



    It is important to understand that your heart rate will be elevated with this type of exercise because you are reducing venous return, so basing your exercise on %HR with BFR exercise is not valid.



    If you have a condition that may compromise your vascular system, I would not recommend performing BFR exercise.



    Do the work…science explains how things happen, but it all comes down to doing the work. To become who no one else is, you must work like no one else does #outwork.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  11. 7/15/12 Cardio

    -30 mins of Cardio (basketball, mixture of low intensity / high intensity)
    -1/2 Scoop Focus XT, 4g Cit Malate Pre (hour and a half pre)
    -Felt really good today! Better than usual!
    -Trained on a Empty stomach
    -My cardiovascular has improved so much! My mobility is improved aswell!
    -Chest has never been this sore before. LOL
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  12. Looking great. The enhanced cardiovascular capacity is one of citrulline malate's many benefits

  13. Quote Originally Posted by mr.cooper69 View Post
    Looking great. The enhanced cardiovascular capacity is one of citrulline malate's many benefits
    And during my weight training, its like I don't even get fatigued anymore, after that temporary lactic acid burn from my sets, I don't feel like im about to pass out, now this may sound like im not "pushing myself to the limit"...oh trust me, its a Branch Warren like atmosphere when I train, this citrulline malate combination with the Focus XT SURPRINSGLY has taken my performance to a whole new level. Yeah im surprised big time lol, a supplement that doesn't have that much hype packs a BIG punch. So happy I have this in bulk(100 servings), I never want to run out haha. Gota give a big thanks to you again Mr.Coop and the rest of SNS, im very appreciated for this opportunity!

    Heres another quick update, started at 205 almost 2 months ago, went up to around 215 at a lower bodyfat in a few weeks, dropped down to 206ish, then yesterday weighed in at 215, waist feels alot smaller, abdominals/obliques much more visible than before! (sorry that my workouts seem a bit boring because of the light weight, don't worry, the numbers will sky rocket....ehhhh....this week!....guarantee it!!!! Stay tuned!)
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  14. Quote Originally Posted by TheHardOne View Post
    And during my weight training, its like I don't even get fatigued anymore, after that temporary lactic acid burn from my sets, I don't feel like im about to pass out, now this may sound like im not "pushing myself to the limit"...oh trust me, its a Branch Warren like atmosphere when I train, this citrulline malate combination with the Focus XT SURPRINSGLY has taken my performance to a whole new level. Yeah im surprised big time lol, a supplement that doesn't have that much hype packs a BIG punch. So happy I have this in bulk(100 servings), I never want to run out haha. Gota give a big thanks to you again Mr.Coop and the rest of SNS, im very appreciated for this opportunity!

    Heres another quick update, started at 205 almost 2 months ago, went up to around 215 at a lower bodyfat in a few weeks, dropped down to 206ish, then yesterday weighed in at 215, waist feels alot smaller, abdominals/obliques much more visible than before! (sorry that my workouts seem a bit boring because of the light weight, don't worry, the numbers will sky rocket....ehhhh....this week!....guarantee it!!!! Stay tuned!)
    Great to hear dude. The combo is one of my favorites, and I'm actually taking it + an ephedrine tab as my current preworkout.

  15. 7/16/12 Quads

    *Pre Pump without fatigue
    Leg Extensions 5 sets of 8-15 reps

    *CNS Warm up
    Barbell Squats (shoulder width / feet pointing out) (no where near maximum weight, no where near fatigue, once tempo is explosive, time to start my workout) (rest periods designed for performance...until I feel im ready)
    135x8
    225x4
    275x3
    315x2
    365x1
    405x2

    *Progression Work (rest periods designed for performance, tempo designed for fast twitch activation)
    Barbell Squats with a deadstop to fire the fast twitch motor neruons (literally a deadstop, my calves are touching my hamstrings for 1-2 seconds on every rep) (narrow stance / feet pointing neutral)
    225x6
    275x8 (PR with this execution) (have done 405 for 14 like this in the past but with a wreckless tempo, with 275 I can make my quads fire through the entire range of motion)

    *Fatigue Work (not necessary for muscle growth, but a insane fella like me has to do something intense before leaving the gym)
    Hack Squats (tempo for fast twitch activation) (narrow / feet pointing out)
    150x6
    290x6 drop set to 230x6 (surprisingly a PR with this tempo / execution)

    Leg Extensions (tempo more towards slow switch firing)
    170x10
    230x15 (squeezing the concentric as hard as possible)

    *Stretch targeted muscle for 60 seconds

    **Notes**
    -I tend to get insane with my workouts....I had to hold myself back today....its come down to having insane crazy workouts burning out the nervous system with a bunch of volume / drop sets, or progress by increasing load with a designed tempo for fast twitch activation with minimal fatigue work.....ughhh it feels like half assing a workout, but its literally the other way around....go have a insane workout not grow, have a boring workout and grow/progress. Kumbaya ma lord! lol

    -7g cit malate / focus xt(1/2 scoop) pre
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  16. Once again, im sorry if my workouts look boring with the lighter weights haha.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  17. Those are light weights?

  18. Quote Originally Posted by Rhadam View Post
    Those are light weights?
    Well its all relative lol, I use to lift alot heavier when I was 18 and im still trying to mentally get past this mental barrier of lifting lighter weight, people in the gym don't come up to me anymore and tell me "how much of uh beast i am" now that I lift alot lighter haha. Its cool though.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  19. 7/17/12 Arms

    -Pre Pump
    -CNS Warm up (various multi joint movements until explosive force / tempo is achieved)

    -Barbell Curls (each set alternated with a wide / narrow grip) (tempo same as always) (PR with this execution)
    95x6
    115x6
    95x7
    95x6
    95x5
    95x4

    -Closer Grip Bench Press
    275x9 (pr)
    295x4 (pr)
    275x7? I think? lol too focused.

    -Fatigue / Pump Work (taking the muscle through its entire range of motion)
    **Triceps (various pushdowns / overhead extensions, 4 sets, 20 sec rest periods between sets)
    **Biceps/Brachialis (various angles of curls / grips, 8 sets 20 sec rest periods)

    ***Notes***
    -My tricep pump HURT today! lol! Love it!
    -6g Cit Malate Pre / 1 scoop Focus XT pre (30 mins pre!)
    -Holy **** its GROWING TIME! Told you the numbers would sky rocket this week!
    -My overall tricep volume is a bit lower to compensate my recovery because I train delts/chest on separate days which indirectly will still fire my triceps.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  20. Strong close grip bench. You're right though, it's all relative. Very impressed with your workout style, don't see many guys that can keep that up day in day out.

  21. Quote Originally Posted by Rhadam View Post
    Strong close grip bench. You're right though, it's all relative. Very impressed with your workout style, don't see many guys that can keep that up day in day out.
    Thanks man, those words motivate me! I actually was planning to have a rest day today....took a scoop of Focus Xt for the hell of it and BAM! My Game Face is on! And ended up having a awesome workout, was very focused today!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  22. Next time I go to the gym I gota weigh myself, lol im noticing my recovery is through the roof right now.....ill play the guessing game.....on thursday when I weigh myself...I will be....217! (if I can get a hold of my friends cell, ill snap some pics!)
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  23. Looking foreward to the pics! Personally i don't know what i'm going to do when i have to cycle off Focus XT. Can't wait till we get the caffeine free version up and running.

  24. 7/18/12

    -I just can't sleep anymore, at most ill get like 3 hours....this has been going on for years now, the Doctor couldn't even solve my sleeping problems....ive tried various methods already(already went through months of taking out the stimulants...didnt do anything).....ughhh! Even though I still recover fast and feel amazing, I know 3 hours a night can't be healthy long term.

    -1 hour of Low intensity Cardio first thing in the morning
    -1 scoop Focus XT, 1 scoop Citrulline Malate

    -Didn't want to push the high intensity cardio this morning because yesterday my calories were a bit lower than usual....living on a tight budget sometimes there is nothing in the fridge and can't afford groceries until next pay day. #keepMyHeadUpHighduringTheseHa rdTimes
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  25. 7/18/12 Progress! (cardiovascular / overall athletic ability progress)

    -Got to play in a real(meaning score/stats are recorded/quarter duration is 20 mins a quarter) basketball game today!
    -Cardiovascular levels were put to the test.....im literally in beast mode cardiovascular shape.
    -Since I didn't get super tired I was able to use my power to my advantage, we won the game, my numbers were 21 rebounds, 11 assist, 16 points(missed so many easy shots from overshooting lol)....no one else had more than 6 rebounds. I ran our team as the point guard today, lol. Even though I was the heaviest guy there I was also the quickest / most explosive so I used that to my advantage. Pretty cool to know im getting in really good shape even when building more muscle.
    -My feet and ankles took a beating though haha!
    -1/2 scoop Focus XT pre, 4g cit malate pre
    -Awesome thing....expecting to be flat from this very high intensity cardio session, my muscles feeling extremely full? Awesome!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.
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