Free Test & NeoVar Log GTFIH!

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  1. 9/25/12
    Today's Pump! Feeling great!
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    PES R&D


  2. Been very busy guys! Will update soon!
    PES R&D
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  3. 9/25/12

    Back and Lats

    Barbell Rows ( 2 Variants )
    1 set 135 lbs 15 Reps
    3 sets 185 lbs till failure

    Iso Lateral High Row
    1 set 180 lbs 15 Reps
    3 sets 230 lbs 10 Reps
    1 set 250 till failure

    Dumbbell Low Rows
    1 set 60 lbs 12 Reps
    2 sets 70 lbs 10 Reps
    1 set 75 lbs till failure

    Lat Pulldown
    1 set 135 lbs 15 Reps
    3 sets 185 lbs 12 Reps
    1 set 205 lbs till failure

    Iso Lateral Front Pulldown
    2 sets 140 lbs 12 Reps
    3 sets 180 lbs till failure

    4 set of Pullups till failure

    1 mile of Cardio

    Foods: Eggs, Ham, Whole Wheat Bread, Chicken, Oatmeal, Walden Farms Chocolate Syrup, Cheese, Whey, BCAAs, Whole Wheat Pasta, Emeril Tomato Sauce, Lean ground beef, and Brown Rice.

    I am beginning to notice an overall well being with Free Test. I haven't felt anything until today. I definitely feel more motivated in the gym. I'm starting to really like this stuff!
    PES R&D

  4. 9/26/12
    Shoulders, Traps, Abs

    Seated Dumbbell Press
    1 set 60 lbs 12 Reps
    2 set 70 lbs till failure
    1 set 65 lbs till failure

    Seated Barbell Shoulder Press
    1 set 135 lbs 12 Reps
    2 sets 175 lbs 12 Reps
    1 set 185 till failure

    Iso Lateral Shoulder Press
    4 sets 180 lbs till failure

    Lateral Raises
    4 sets 30 lb Dumbbell Single Arm 12 Reps

    Traps Machine
    3 Variants
    4 sets 12 Reps 230 lbs

    200 Crunches
    100 Leg Lifts
    3 sets 1 minute Planks

    Food: Oatmeal, Whey, Chicken, Rice, Garbanzo Beans, Fiber One Bar, BCAAs, sunflower butter. ALOT of the same thing. I forgot to go shopping :/
    PES R&D

  5. 9/27/12

    Rest Day

    Food: Chicken, whey, low fat milk, yellow rice, garbanzo beans, potatoes, ham, cheese, turkey, salami, and whole wheat bread.


    Last mean was around 6pm. Upon waking up this morning I trained legs fasted with some abs and cardio and boy did I look ripped!!!
    PES R&D

  6. 9/28/12
    Fasted Leg Day

    2 sets 135 lbs 12 Reps
    3 sets 185 lbs 12 Reps
    1 set 205 8 Reps

    Seated Squat Press
    4 sets 450 lbs 12 Reps

    Hamstring Curls
    4 sets 245 lbs 8-10 Reps

    4 Sets of Calf Raises 165 lbs 12 Reps

    I was EXHAUSTED. I didn't eat for about 13 hours so my energy was limited.

    10 mins on stairmaster

    Foods: Whey Protein, Waxy Maize, Chocolate Chip Goldfish, Tuna, Chicken, Whole Grain Crackers, Whole Wheat Bread, Lean ground beef, baked potato, mushrooms.
    PES R&D

  7. 9/29/12

    Biceps and Triceps

    Seated Bicep Curls
    1 set 45 lbs 12 Reps
    4 sets 70 lbs 10-12 Reps

    Dumbbell Bicep Curls
    1 set 30lbs 12 Reps
    3 sets 35 lbs 10 Reps
    2 set 40 lbs 8 Reps

    Dumbbell Hammer Curls
    2 sets 40 lbs 12 Reps
    2 sets 45 lbs 10 Reps

    Skullcrushers
    4 sets 70 lbs 8-12 Reps till failure

    Tricep Pull down (2 variants)
    Variant 1
    4 sets 110 lbs 12 Reps
    Variant 2
    4 sets 150 lbs 8-12 Reps

    5 Sets of Dips till failure

    100 Crunches

    Foods: Cottage Cheese, Whey, Sunflower Spread, Whole Grain Crackers, Turkey, Ham, Cheese, 2 Nature Valley Bars Whole Grain Bread.

    Guys I am breaking out BAD. At least it's a sign of elevated Test!
    PES R&D

  8. 9/30/12

    Chest Day

    Flat Bench
    4 sets 185 lbs 12 Reps
    1 Set 205 lbs 9 Reps

    Incline Dumbbell Press
    4 sets 70 lbs 12 Reps
    1 set 80 lbs 8 Reps

    Seated Dips
    4 sets 140 lbs 12 Reps
    1 set 160 lbs 12 Reps

    Wide Chest Press
    4 Sets 270 lbs till failure

    Dips
    3 sets till failure

    4 sets of pushups till failure

    3 sets of pullups till failure

    Ran 1 mile on Treadmill

    Foods: Eggs, Oatmeal, Cottage Cheese, Salami, Turkey, Whole Wheat Pasta, Sundried tomatoes, Chicken, Whey, BCAAs, Low Fat Milk, Cheddar Cheese.
    PES R&D

  9. 10/1/12
    Back Day

    DeadLifts
    4 sets 315 lbs
    2 reps
    2 reps
    1 rep
    1 rep

    Pullups
    4 sets of 12

    Lat Pulldown
    4 sets 210 lbs till failure

    Barbell Rows
    2 sets 135 lbs 12 Reps
    3 sets 185 lbs 12 Reps

    Iso Lateral High Rows
    2 sets 230 lbs 12 Reps
    3 sets 270 lbs 10 Reps

    Iso Lateral Low Rows
    4 sets 180 lbs 12 Reps

    Cardio 1 mile

    Foods: I didn't write it down I will uplad a pic of my back tho! Coming soon!
    PES R&D

  10. Guys unfortunately I was sick for the last 3 days. I haven't gone to the gym.



    HOWEVER, my physique for some strange reason is better than what it was in my before picture? Take a look at this.
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    I don't even know. I'm guessing Free Test and NeoVar are doing their jobs! While I was sick I maintained my caloric intake with calorie dense foods such as sunflower spread, Smoothies, etc. And a BUNCH of BCAAs. I'm feeling 90% better and plan on hitting the gym tomorrow.
    PES R&D
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  11. It's great that being sick didn't seem to set you back. Just get better and get back in the gym for the weekend!

  12. Quote Originally Posted by JonRubio View Post
    Guys unfortunately I was sick for the last 3 days. I haven't gone to the gym.



    HOWEVER, my physique for some strange reason is better than what it was in my before picture?

    ...

    I don't even know. I'm guessing Free Test and NeoVar are doing their jobs! While I was sick I maintained my caloric intake with calorie dense foods such as sunflower spread, Smoothies, etc. And a BUNCH of BCAAs. I'm feeling 90% better and plan on hitting the gym tomorrow.
    You'd be surprised what RECOVERY and NEEDED time out can do for you re progress! Maybe your body needed the few days off. Also though, being sick can take a toll on the body.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Going to hit the gym hard tomorrow guys!
    PES R&D

  14. 10/6/12

    Chest

    Flat Dumbbell Press
    4 sets 85 lbs 10 reps

    Incline Dumbbell
    4 sets 80 lbs 10 Reps

    Decline Chest Press
    4 sets 230 lbs 9-10 Reps

    Wide Chest Press
    4 Sets 230 lbs 12 Reps

    Free Motion Fliess
    4 sets of Incline Flat and Decline 50 lbs 12 Reps

    Flat Dumbbell Flies
    4 sets 30 lbs 12 Reps

    4 Sets of Pushups till Failure


    Guys I felt GREAT today. I really needed that 3 day rest. I think the reason why I was sick was maybe to much ALCAR daily. With Free Test I was taking 2 scoops of Focus XT to cram some studying in for my exams. I took one scoop of Focus XT yesterday and didn't feel bad at all.

    Foods: Nature Valley Bar, Turkey, Cottage Cheese, Whey, Chicken, Black Beans, Brown Rice, Ground Beef, Vegetables and Potatoes.
    PES R&D

  15. 10/7/12

    Arm Day

    Dumbbell Bicep Curls
    2 sets 30 lbs 12 Reps
    3 sets 35 lbs 12 Reps

    Dumbbell Hammer Curls
    1 set 35 lbs 15 Reps
    3 Sets 45 lbs 12 Reps

    Barbell Reverse Curls
    4 sets 70 lbs 10 Reps

    Barbell Curls
    1 set 65 lbs 12 Reps
    1 set 75 lbs 12 Reps
    3 sets 85 lbs 10 Reps

    Skull Crushers Incline
    4 sets 70 lbs till failure

    Tricep Pulldown
    8 sets 160 lbs 12 Reps

    Hammer Strength Tricep Machine
    1 set 45 lbs 12 Reps
    4 sets 55 lbs 12 Reps

    Foods: Cottage Cheese, Whey, Cheese, Homemade Whole Wheat Pizza, Casein Protein, Pasta, Ground Beef and Turkey.

    Taking a Rest today. My chest and Arms are killing me! That rest really helped a few days ago and now I'm really sore!! Glad to know my workouts are effective!
    PES R&D

  16. 10/8/12
    Rest day

    Foods: Gluten Free Crackers, chicken, lentils, cheese, whey, ham, turkey, sunflower spread, whole wheat bagel, oatmeal, and eggs.
    PES R&D

  17. Quote Originally Posted by JonRubio View Post
    10/8/12
    Rest day

    Foods: Gluten Free Crackers, chicken, lentils, cheese, whey, ham, turkey, sunflower spread, whole wheat bagel, oatmeal, and eggs.
    How long is your muscle soreness lasting? Is it longer than usual?

  18. Quote Originally Posted by Dewey99

    How long is your muscle soreness lasting? Is it longer than usual?
    No recovery has been great just been doing different workouts and I've been hitting spots I haven't hit before! Today I worked out back and will update tomorrow.
    PES R&D

  19. Quote Originally Posted by JonRubio View Post
    No recovery has been great just been doing different workouts and I've been hitting spots I haven't hit before! Today I worked out back and will update tomorrow.
    Sounds good. I love that feeling you get when you hit something new or from a different angle and you feel it for the next couple days.

  20. 9/9/12
    Back

    Barbell Rows
    1 set 135 lbs 12 Rep Warm-up (2 Variants)
    4 sets 185 lbs 12 Reps (Underhand)
    1 set 155 lbs 12 Reps (Overhand)
    3 sets 175 lbs 10-12 Reps (Overhand)

    Iso-Lateral High Row
    1 set 180 lbs 12 Reps
    3 sets 230 lbs 12 Reps

    Lat Pulldown
    1 set 135 lbs 12 Reps
    4 sets 190 lbs 10-12 Reps

    5 sets Weighted Pullups
    ~10 Reps or till failure
    25 lbs added

    1.5 mile cardio

    Foods: Lentils, Granola, Grapenuts, Low Fat milk, Chicken, Baby Back Ribs, Chicken, Olive Oil, Whole Wheat Pasta and Whey/Casein Blend.
    PES R&D

  21. 10/10/12

    Shoulders

    Barbell Raises
    4 sets 135 lbs 12 Reps

    Dumbbell Shoulder Press
    1 set 60 lbs 12 Reps
    2 sets 65 lbs 12 Reps
    1 set 70 lbs till failure

    Inward Shoulder Press Machine
    1 set 150 lbs 12 Reps
    3 sets 180 ~8 or till failure

    Dumbbell Lateral Raises
    1 set 25 lbs 12 Reps
    3 sets 30 lbs 9-10 Reps

    Forward Dumbbell Raises
    1 set 25 lbs 12 Reps
    3 sets 30 lbs 9-10 Reps

    3 Variants of Shrugs on Machine
    4 sets 180 lbs 12 Reps each

    Foods: Gluten Free Crackers, Chicken, Salami, Turkey, Cheese, Rye Bread, Rice, Beans, Granola, Oats and BCAAs.
    PES R&D

  22. 10/11/12
    Rest Day

    10/12/12
    Leg Day

    Squated till I dropped!
    2 sets 135 lbs 12 Reps
    2 sets 185 lbs 12 Reps
    2 sets 205 lbs till failure

    Front Squats
    4 sets 135lbs till failure

    Seated Squat Press
    5 sets 470 lbs 20 Reps

    12 Sets of Calf Extensions
    Switched up the weight constantly tried hitting around 15-20 Reps each set. 12 sets were done in ~20 mins.

    Abdominal Machine
    8 sets 20 Reps 100 lbs

    Foods: Chicken, Whole Wheat bread, Gluten Free Cereal, Cinnamon, Low Fat Milk, Yogurt, Fiber One Bar, French Fries, Turkey, Salami and Cheese.
    PES R&D

  23. That's a lot of squats you did yesterday? You sore today? If you're anything like me, tomorrow is going to be the rough day. Good work though!

  24. Quote Originally Posted by Dewey99
    That's a lot of squats you did yesterday? You sore today? If you're anything like me, tomorrow is going to be the rough day. Good work though!
    Yes so sore! Calfs especially. It's that one body part I tend to not work out as much and boy am i feeling it today. Been hard to walk all day! I worked all day today so tomorrow I'm gonna hit chest hard.
    PES R&D

  25. 10/12/12
    Rest Day. I've been very busy with 10 hour shifts at work and my studies unfortunately However, my body is SO sore.

    Foods: Chicken, cheese, Whole Wheat bread, Whole Wheat pasta, Special K bar, salami, Lean Ground Beef, Cottage Cheese and sweet potatoes.


    The past few days I have turned this Recomp into more of a bulk since it is October.


    10/13/12

    Chest Day


    Incline Dumbbell
    5 sets 80 lbs 10-12 Reps

    Bench Press
    3 sets 185 lbs 12 Reps
    1 set 205 lbs 12 Reps
    1 set 225 lbs 8 Reps

    Decline Chest Press
    1 set 180 lbs 12 Reps
    4 sets 230lbs 10 Reps

    Wide Chest Press
    2 sets 180 lbs 12 Reps
    2 sets 270 lbs 8 Reps

    Free Motion Pec Fly (3 Variants: Incline Flat and Decline)
    4 sets 60 lbs 10 Reps

    Foods: Poptarts, Whey, Whole Wheat Crackers, Pastrami, Hummus, Chicken, Turkey, Special K bar, Whole Grain Cereal, Lowfat milk, Whole Wheat Pasta, Lean Ground Beef, Granola Bar, Chicken, whole wheat tortilla and Cheese.
    PES R&D

  26. Finished Free Test today. neoVar will be done in a few more days
    PES R&D

  27. Quote Originally Posted by JonRubio View Post
    Finished Free Test today. neoVar will be done in a few more days
    It's always sad when you get to the bottom of the bottle....

  28. Quote Originally Posted by Dewey99

    It's always sad when you get to the bottom of the bottle....
    Yes it is lol but I'm happy how I'm looking now tho!
    PES R&D

  29. Quote Originally Posted by JonRubio View Post
    Yes it is lol but I'm happy how I'm looking now tho!
    That's true. Even then, you get bummed because you don't want it to end!

  30. 10/13/12

    Biceps, Triceps and Abs

    Bicep Dumbbell Curls
    1 set 30 lbs 12 Reps
    4 sets 35 lbs 12 Reps

    Barbell Curls
    1 set 65 lbs 12 Reps
    3 sets 85 lbs 8-10 Reps

    Dumbbell Hammer Curls
    1 set 35 lbs 12 Reps
    1 set 40 lbs 12 Reps
    3 sets 45 lbs 8-9 Reps

    Decline Double Arm Bicep Curl Machine
    1 set 45 lbs 12 Reps
    3 sets 70 lbs 8-10 Reps

    Tricep Pulldowns
    4 sets 140 lbs till failure

    Skullcrushers
    4 sets 60 lbs 12 Reps
    1 set 70 lbs till failure

    Dips
    5 sets of 20

    Abs Machine
    5 sets of 95 lbs 20 Reps

    Foods: Oatmeal, Whey, Cottage Cheese, Tuna, Whole Wheat Crackers, Brown Rice Cereal, Low Fat Milk, Pastrami, Turkey, Poptart, Granola, Whole Wheat Bread and Sunflower Seeds.
    PES R&D
  

  
 

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