Formula X/Division 1 Log (sponsored)
- 08-17-2012, 04:23 PM
Originally Posted by JudgementDay
Unfortunately my shoulder injury is still lingering...getting better but I had to skip my lift today which makes me pretty bitter since I have been having solid workouts and making progress. I have legs tomorrow, so my shoulder hopefully won't restrict me at all. Going to ice and soak over the weekend so I can hopefully stay on schedule and do back/bis on Monday. Crossing my fingers...
- 08-18-2012, 03:35 PM
Another solid workout today, though my shoulder is still not even close to 100%. Luckily today was legs and it felt great. The only negative was on my last set of deads I pussed out on the last rep I know I should have hit. Everything was up overall which is what I'm looking for. Forgot to dose my div 1 post workout...not sure why I have so much trouble remembering my mid day doses! Still have 3 more meals left, so not really a big deal.
Leg Press 570x8,7,7,7 (last set drop set, on drop set #3 rest/pause to 20 reps)
Front Squat 200x5,5,5,5,5 (Last set rest/pause)
Horizontal Leg Press Tempo Set (3010) 270x11,10,10 (Last set drop set; 1 minute break between sets)
FST-7 Leg Extension 145x10,10,10,10,9,9,10
Unilateral Negative Leg Extension 160x8,8
Superset Unilateral Leg Extension 80x5,5
Seated Calf 290x12,12,12,12 (30 sec break between sets)
Standing Calf 305x10,10,8,8,8 (30 sec break between sets; 15 second flex after each set)
DB wrist curl 90x8,8,7,6 (30 sec break between sets)
Off day tomorrow, then hopefully back/bis on Monday...going to focus on resting my shoulder tomorrow with maybe a couple epsom salt soaks. Not really sure what else to do to speed healing.
- 08-18-2012, 03:44 PM
Great workout!Core Nutritionals Representative
08-18-2012, 04:52 PM
08-18-2012, 05:34 PM
08-18-2012, 05:38 PM
Oddly enough i didn't even feel anything on the front squats, felt it way more when tensing up and pulling myself down on leg presses.Originally Posted by JudgementDay
08-18-2012, 05:40 PM
I know your very strict with the deit, if you have any natural smoothie mix drinks you have check out the Athletix new smoothie promo.
Athletix Sports SMOOTHIE Promo! FREE Titanium XL!
Core Nutritionals Representative
08-18-2012, 05:53 PM
08-20-2012, 01:01 PM
Back on it this morning after an off day yesterday (even though the majority of the day was spent packing up my apartment for the move at the end of the month). Back/bis this morning, went pretty well considering the shoulder issue, which is about 80% back to normal w/ a lot of ROM back and pain free. I didn't even feel the shoulder throughout my back exercises, and only just a bit when lifting bis.
Regarding the products, I'm feeling like they have started to kick in with full force within the last few days. My workouts have been great, I've been able to push out more extra last reps w/ more energy and I seem to be improving from workout to workout. This makes me wish I had gotten bloods done prior to starting this stack!
Reverse Pullups BW+80x 5,5,5,5,5 (Last set 3 negs, 2 1.5 reps @ BW, 2 reps @ BW)
T-bar Row 180x8,8,8,7
V Bar Cable Rows Tempo (3010) 220x8,8,7,7
1 arm rows 140x6,6,6,5
8x8 Super wide Pulldowns 180x8,8,7,6,6,5,5,5
BB Curls 110x7,7,7,7
Incline DB Hammer Curl 45sx5,5,4,5
Rev BB Curl Tempo (3010) 70x8,8,8,8
FST 7 Machine Preacher Curl 125x10,8,7,7,7,7,7
My low back was still a little sore from deads on Saturday, but nothing too bad. I'll take another epsom soak later today after HIIT cardio so hopefully there won't be any problem for RDLs/GMs/GHRs tomorrow my for hams/calves lift. Currently icing my shoulder, planning switching my wed/friday (Chest/shoulders) to give my shoulder a little more time to rest before lifting chest again. I anticipate it will be easier to lift shoulders than chest due to the nature of the injury. Another update and hopefully more vids after tomorrows workout.
08-20-2012, 08:31 PM
Quick update after HIIT cardio. I really had no motivation to go tonight, I was still tired from my lift this morning but I motivated to get out to the gym and I'm glad I did. Great workout, it is feeling easier each time even though I'm making it harder every week. I'm curious to know if either of these products or the increase in test is causing increased aerobic capacity and/or increased recovery between sets. I felt like I could have easily gone for another cycle of intervals at maximum or near maximum capacity, even though I was drenched in sweat. Looking forward to a solid lift in the morning!
08-21-2012, 01:27 AM
08-21-2012, 01:20 PM
Another solid workout in the books. Got 8 hrs sleep last night and felt great this morning. I may have to increase cals/carbs bc this week breakfast (preworkout meal) + about 1/2 gallon water still leaves me pretty hungry. Energy isn't a problem, but I want to make sure I'm staying in a solid surplus for lean muscle/strength gains.
Workout was about a 9 out of 10, went up in weight with RDLs, GMs, and GHRs...only slightly but still felt good. My lower back was very fatigued after RDLs, probably still from deads on Saturday. I wasn't thrilled with my low back alignment/arch on the good mornings...got a little rounded because of the fatigue and added weight, but still not too bad (probably should have only gone up 5 lbs instead of 10). I know it's going to be sore tomorrow, but that shouldn't be a problem since I really don't have anything low back intensive until Saturday and even then it's just back squats (no deads this week). Other than that, I had plenty of energy and moved pretty quickly from exercise to exercise which is typically what keeps me in the gym for an extended period of time.
Good Morning 170x5,4,4,4
Superset GHR 7.5x8,8,8,7
Laying Leg Curl 180x8,8,7,7
Alternating Leg Curl 85x8,8
Superset Laying Leg Curl w/ hold @ top for 3 count 115x6; 125x6
Seated Leg Curl FST-7 170x9,8,8,8,7,7,8+1
Standing calf 305x10,10,10,8,8 (30 count break b/t sets w/ 15 second flex)
Unilateral Seated Calf 90x12,12,12,12 (30 count break b/t sets)
Hanging Knee Raises 15,15,15
High Incline Situps 20,15+5
Crunch w/ twist 40,40,40
Real test is tomorrow, planning on doing shoulders...hopefully whatever is going on with my right shoulder won't hamper the workout. It is healing at a decent pace, I have about 95% of my range of motion pain free...and that last 5% is a very dull pain. I'm going to do a few sets of internal and external rotations in case the problem is rotator cuff related, but otherwise I'm hoping to go through my typical planned workout. Will put an update in tomorrow.
08-21-2012, 01:59 PM
I won't push it man :S I would go light on the shoulders if there is even still a little bit of pain, do some light therapy stuff just enough to get a little pump in there without causing any harm, last thing you want is to make it worse.
Core Nutritionals Representative
08-22-2012, 06:38 PM
Workout today went about as good as I could have expected. Ended up doing chest instead of shoulders because my back was still sore from yesterday's workout and I didn't want to push it with overhead presses. I felt my shoulder just a bit on flat bench, but I went slow enough so I wouldn't aggravate it any further...and I only felt it just a bit. Incline press felt great, I thought this would have been the harder press since I was going heavier (5x5) and it stretches my chest/shoulder more than flat bench. I didn't do any finishers (rest/pause, drop sets, etc.) just to keep volume down a little, but I probably could have been fine if I did. If everything goes well this week I'll be back to my normal workout next week.
The formula x is running a little low for some reason...this is day 19 and the tub is looking pretty empty...maybe 1/4 of the tub left? Maybe it's my imagination, but I'm not sure if there's going to be enough to finish out the full 4 weeks even though I've been running 1 level scoop/day. Is this normal?
BB BP 230x8,8,7,6+1 (spot)
Inc DB BP 100sx5,5,5,5,5 (1.5 minute break)
Dec DB BP 95sx8,8,8
Dec Hammer Strength BP Tempo Set (3010) 70sx10,9,8 (1 minute break)
FST 7 Cable Flyes 40sx10,9,9,9,9,9,9+1
Reverse Grip Oly Bar Skullcrushers 100x5,5,5,5
Reverse Grip Pushdown 180x10,9
Superset Overhead Rope Cable Extensions 110x10,10
Superset Overhead Rope Cable Extensions 110x10,10
Close Grip Bench Press 170x6,6,6,5
FST 7 Machine Preacher Extension 95x10,10,10,10,9,8,7+3
I'm currently icing my shoulder as a preventative measure, a little epsom soak later and foam rolling later. I have HIIT cardio tomorrow, and then Shoulders/Traps on Friday. I'll throw up another update after Friday's lift.
08-22-2012, 06:55 PM
Did you shake it good before you opened it? The BCAA's can get a bit compacted if it's not shaken. I just used a new tub last month and I got a full 30 leveled scoops out of it. Just make sure there not packed scoops.
Core Nutritionals Representative
08-25-2012, 12:41 PM
08-25-2012, 01:05 PM
Last 3 days have been great for me. The shoulder is healing up nicely, I barely even feel it anymore and I was able to get through my whole shoulder workout yesterday without problem. The tendons still seem to be a little tight, I have some cracking going on when I test the limits of my range of motion but the entire healing process has been very fast and I only had to miss 1 workout.
HIIT cardio was great, tabatas again and I increased the resistance on the elliptical by one for 4 more out of the 40 sprints. I did feel it a little more in my quads at the end when I got off the machine, but still a great workout and the improvement feels great.
DB Military Press (seated) 80sx8,8,7,7+1 (spot/forced rep);(last set drop set)
Seated BB Deadstop Military Press 170x3,4,4,4,4,4 (last set rest/pause, fail on 3rd rest/pause)
Hammer Strength tempo sets (3010) 190x8,6,6,5 (1 minute break between sets)
Rope Face Pulls 115x8,8,8
=>Seated Double Front Raise w/ Twist 35sx6,6,6
=>1 minute break between sets
Laterals 45sx9,9,9,9 (last set pause before last rep)
FST 7 Cable Double Front Raise 30sx9,9,9,9,8,8,8 (Pause before last rep on sets 4,6,7)
BB Upright Row 130x7,7,7,7
BB Shrug 505x10,10,10 (last set drop set)
Seated DB Shrug 8x8 set 140sx10,10,10,10,10,10,10,10 (Hold contraction at top for sets 1-5)
Leg Press 530x12,12,11 (Last set drop set, each drop rest/pause no racking: Drop 1: 18; Drop 2: 20)
Back Squat 235x5,4,4,4,4
Front Squat 170x8,8,7,6 (1.5 minute break)
Horizontal Leg Press Tempo Set (3010) 295x8,8,8,7 (Last set drop set)
FST-7 Leg Extensions 145x10,10,10,10,10,10,10
Seated Calf 290x12,12,12,12,10
Leg Press Unilateral Calf Press 180x8,8,8,8,7 (slow, focus on stretch)
DB Standing wrist curls 90x8,8,8,6 (30 second break)
My shoulders/traps are sore today from yesterday's workout, I assume at least partially from skipping last week's shoulder workout. I had to rush out of the gym and didn't get a chance to stretch at all so it could be that. My legs are already tight from this morning's workout, but I took some extra time to stretch post workout and I'll take a little extra time later to foam roll everything out.
I was able to bump weight again on back squats again today, went up 10 lbs when I should probably have just gone up 5...this was the first time since starting this stack that I haven't been able to go up in weight and finish all of my planned reps, maybe I was a little too aggressive on the increase but everything felt pretty solid. I feel pretty confident that I can at least get 3 sets of 5 by the next time I squat.
My phone battery is on the fritz, but I have a few vids I'll upload later from this week's workouts.
08-25-2012, 01:14 PM
08-25-2012, 02:48 PM
08-25-2012, 04:33 PM
Been slacking as far as keeping up with pics/weight updates. I've weighed the last 3 days: 190 on thursday (after taking a monster ****), 193.5 yesterday, and 191 this morning. This morning's weight was most likely the most accurate...For some reason I think my 193.5 is because I did not lift the day before. I did 3 site bodyfat w/ calipers on Wednesday and it came out to 21mm which hasn't changed since the beginning of this run, so that's definitely a positive since I'm running a 300 cal surplus daily plus I'm adding strength. I'll continue to monitor to see what changes come.
Pics from this morning
08-25-2012, 08:19 PM
08-26-2012, 08:59 AM
08-26-2012, 04:09 PM
08-29-2012, 05:16 PM
So it's been a weird few days. Was feeling pretty good through Monday, Sunday was an off day and Monday was AM back/bis/forearms and PM HIIT cardio. Both workouts were solid, increased my power output in cardio and went at a great pace for back despite being chatted up by two guys (annoying, I'm there to workout not shoot the ****). I had a couple of quasi-rushed workouts yesterday and today due to having appointments directly after. I'm mainly gauging progress from my strength numbers (along with how I look in the mirror, but the mirror is so much more subjective than strength numbers). I was able to eek out an extra rep from the last comparable lift on RDLs, and reduced my break time on good mornings by 30 seconds per set. To be honest, I was hoping to knock off 5x5 at 370 but I only got 5 reps on 3 sets and 4 on the last 2. This morning on chest I was down strength-wise pretty much all across the board. Not a lot mind you, 1-3 total reps per exercise (over the course of however many sets I was doing)...but I really expect to make strength gains every time I'm in the gym, not regress. The last time I did this workout was a month ago...different gym but with the same equipment. Very frustrating.
I've decided to up cals again, going to 415/97.5/300 from 382.5/90/290, which is a 210.5 cal increase. We'll see how that goes.
I took my last scoop of Form X on Monday morning, sad to see that stuff run out. Not only did it make making my pwo easier by having 2 of the ingredients with the DAA, but the taste was phenomenal and I could almost feel it kick in around halfway through the 2nd week. I made the switch over to bulk DAA starting yesterday, I'm mixing it with my bulk cissus & bcaas in the morning and damn that's not a tasty beverage. I still have enough Division 1 to run through Friday, I wish I had picked up another bottle off the Nutra sale so I could run it for another 4 weeks.
Wide Grip Pullup BW+80x5,5,5,5,5
Rev Grip Bent Row 215x8,8,7,7
V Bar 240x8,8,8,8 (Pause before last rep on last 2 sets)
=> Super wide grip pulldown to chest, full ROM 180x 6,5+1, 4+1, 4+1
8x8 Super Wide Neutral Grip Pulldown to chest 180x10,8,8,7+1,6,6,5,5
1 arm row overhand grip 110x8,8,8
DB Curl 45sx8,8,7,7 (Pause before last rep on last 3 sets)
Spider Hammer Curl 55x4,4,4
=>Standing BB Hammer curl 55x4,4,4
Rev Laying Cable Curl 70x12,11,11 (pause before last rep on last set, drop set after last set)
FST 7 Preacher Curl (Big EZ bar) 50x8,6,5,5,5,5,5+1
RDL 370x5,5,5,5,4 (Had to regrip before 5th rep on 4th set)
Good Morning 150x8,8,8
=>Ham Focused Hyper Extension 25x5,5,5 (Weight behind head)
=>1.5 Minute Breaks
Seated Leg Curl 215x8,8,7,7 (Set 4 drop)
Alternating Unilateral Seated Leg Curl 90x10,10
=>Seated Leg Curl w/ contraction hold 120x8,8
=>1.5 Minute Breaks
FST 7 Seated Leg Curl (feet close, toes straight) 170x8,8,8,8,7,6,6+2
DB BP 120sx5,4,4,4,2+2 (Last set 2 forced reps w/ spotter, followed by drop set & rest/pause on 3rd drop)
Inc BB BP 195x7,6,6,6
Incline Hammer Strength Tempo Set (3010) 140x6,6,6
FST 7 Cable Flyes 40sx10,10,9,9,9,9,8+2
Decline Skullcrushers 70x8,7,7,7
Rev Cable Pushdown 180x9,8,8
=>Overhead Rope Extension 110x8,6,6
=>1 Minute Breaks
Close Grip Bench Press 170x6,6,6,6 (I.5 Minute Breaks)
FST 7 Machine Preacher Extensions 95x10,10,10,10,9,9,8+2
Going to keep pushing forward, I'll put up a final review on Friday.
08-29-2012, 06:21 PM
Sick detail! Yeah nothing worse then people talking to you non stop in the gym when your trying to train.
Glad you enjoyed the Formula-X. Ew cissus mixed is so gross LOL.
Core Nutritionals Representative
08-29-2012, 08:58 PM
08-29-2012, 09:03 PM
08-29-2012, 10:27 PM
09-05-2012, 08:25 PM
Well, the last week has been a whirlwind. I meant to give an final update on Friday, but I had to take a half day off to get a jump on boxing the last of my stuff up to move out of my apartment on Saturday. I had to switch around my lift schedule a little bit, but luckily I didn't miss a workout.
I finished up the last of the div 1 on Friday to end my stack. 4 weeks felt like it ran pretty quickly, I wish I had picked up another 4 weeks to see if the effects were amplified over weeks 5-8. Oh well, live and learn. I think I may have had one average workout over the run of these products, otherwise pretty phenomenal workouts. Outside of my bench numbers, strength numbers are up over the last 4 weeks and I am bigger and more vascular than when I started. Taste-wise, the form x was phenomenal. I would drink this stuff sitting out on my front porch on a sunny day. Great run, great product, great results. Thanks to JD and the Athletix crew!
09-05-2012, 10:06 PM
Similar Forum Threads
- By dustin12 in forum SupplementsReplies: 43Last Post: 03-28-2012, 12:21 AM
- By Sputnik in forum Supplement LogsReplies: 41Last Post: 05-09-2007, 05:10 PM
- By Confucious in forum Supplement LogsReplies: 30Last Post: 04-23-2007, 06:42 PM
- By heavywe1ght in forum Supplement LogsReplies: 27Last Post: 04-23-2007, 02:04 PM
- By inklined in forum Supplement LogsReplies: 35Last Post: 01-23-2007, 09:43 PM