protocol baby!!!

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    i had already been usin it a week when this log started

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    i was able to sleep in today which was AWSOME, this was the first day in months that i had like no stress, didnt have to et up for anything, had no obligations, oculd just focus on workin out and chillin basically, it was really nice!,

    I had TONS of energy today and also a very very ood sense of well bein all day.

    I definitiely attribute alot of this to the 10.5 hours of sleep I got.

    I recovered pretty decently after a rough le workout yest. les are still pretty sore but not as sore as usual.
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    today's workout..... chest/ tris/abs

    bench
    145x8
    155x8
    165x8
    170x7
    175x5+2 forced reps.......alto stronger on this, last week only worked up to 170x4 i was restin longer between sets cuz i was with my buddy

    incline barbel

    125x12
    130x10
    130x10
    135x8+2 drop 95x8+3.....last week only worked up to 125x8 so this is ALOT better, again rest periods were alot longer, but still, REALLLY stoked about this.

    weihted dips

    10x12
    20x8
    20x8
    20x8 drop BWx4

    db decline
    45x15
    50x12
    55x12
    55x12 only got 45s for 4 sets of 12 last week!

    wide grip hammer press 3 sets 12-15 with drop on last set

    rev grip smith bench 3 sets 12

    fst - 7 style cable flys - really good pump, gotta love a nice swole chest

    vbar pushdown 4 sets 10-12 drop on last set, double drop on last set

    rope overhead ext ss rope crunch x25 ss crunch x 50 .......... 4 sets!

    one arm db neutral grip ext 3 sets with forced reps on last 2 sets.

    cable one arm overhead 3 sets back and forth no rest for a good pump and forcedreps on last set

    finished with smith cg bench 4 sets of 12 with a drop on the last set for a good pump and really focus on the tris cuz they were pre exhausted


    4 sets 25 rev. crunches.....overall great energy throuhout the workout, nothing to complain about, good pumps good energy, no crash!!!


    cals are at 4600 today!
    •   
       

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    Quote Originally Posted by StephenGarcia View Post
    The logic in this hurts my head
    For real
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    Kitchen sink approach, soon to replace IF protocol as newest craze.
    BOARD TYRANT
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    Quote Originally Posted by Piston Honda View Post
    Kitchen sink approach, soon to replace IF protocol as newest craze.

    ???
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    Quote Originally Posted by Randoja View Post
    For real
    Jackie Chan my mind is full of ****
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    Didnt sleep well at all last niht, my mind was racing........ felt really out of it today btu forced myself to lift...

    my hamstrin and lutes are still really sore form my leg workout and being a back day, deads were out of the question for me..... I decided to jsut go with how i felt and did more of an instict type workout. I chose exercises jsut by what i felt llike doin, did a pretty high volume workout with less rest between sets and really focused on contractions of my back.

    I did probably about 9 different exercises for 4 sets reps raning from 10-15 with drop sets on the last sets for back and then 5 exercises for biceps same rep range.......overall felt pretty good by the end of it but no where near as good as i feel it couldve been if i jsut felt "right"

    pumps were still pretty good though i think the short rest periods and higher reps helped this and i also feel liek i got good contractions
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    a little note on protocol, i have been taking it about 30 min before my meal and feel like it has helped my recovery for sure

    like i had mentioned my legs were not as sore from my leg workout, normally my quads are horible, but not this week, the only reason my glutes and hams are so sore is cuz i did heavy glute bridges for teh first time in a while so it is to be expected

    it does not mix that well which doesnt really bother me but it may bother others........tastes liek a creamsicle so thats nice :-)
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    Quote Originally Posted by mkretz
    a little note on protocol, i have been taking it about 30 min before my meal and feel like it has helped my recovery for sure

    like i had mentioned my legs were not as sore from my leg workout, normally my quads are horible, but not this week, the only reason my glutes and hams are so sore is cuz i did heavy glute bridges for teh first time in a while so it is to be expected

    it does not mix that well which doesnt really bother me but it may bother others........tastes liek a creamsicle so thats nice :-)
    Mix it several hours before or night before and essentially it will dissolve and mix better.
    Sarah
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    Leucine does not mix well. The white speckles are undissolved leucine.
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    Quote Originally Posted by mkretz View Post
    a little note on protocol, i have been taking it about 30 min before my meal and feel like it has helped my recovery for sure

    like i had mentioned my legs were not as sore from my leg workout, normally my quads are horible, but not this week, the only reason my glutes and hams are so sore is cuz i did heavy glute bridges for teh first time in a while so it is to be expected

    it does not mix that well which doesnt really bother me but it may bother others........tastes liek a creamsicle so thats nice :-)
    Mix it with hot water then add ice.
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    Just chew the powder
  14. Professional Member
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    thanks for the ideas, yea i do ten to mix and then start drinking pretty soon, liek i said i dont relaly mind it so ill prolly jsut keep doin it like i have been, but i liek jsut eatin the powder idea proll ybe real ood.....or make popsicles???? hmm sounds like a good idea cuz it does taste like a creamsicle.hmmmmmmm
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    anyways, today was an off day, had 3 tests in school, only activity was cardio while studying ............ chest/arms tomorrow with a carb up, looking forward ot the meal! and the eowrkout, best workout of the week........get swole!
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    i continue to use protocol once a day right before my big night tiem meal , 30 min before, seems to be workin well, endurance is good, strength continues to go up and weight is stable right now around 156-157
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    Your photos look like you have an impingement, maybe a tilted scapula, or you need some trigger point therapy, done on your right shoulder/lat
    Myokem Athlete
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    i decided to break up my legs again like i have in the past so i can put all my energy into them so today was back and hamstrings

    I also decided to start with hamstrings since i always do them after quads and wanted to give them all the attention i could.

    deadlift 9 sets of 2 with 315 - really jsut trying to build strenth

    squat - 10 sets of 2 with 225 super low, felt very powerful with these, i jsut really wanted to squat al ittle heavier for a change lol

    shoulders elevated glute bridge 205 x 10 4 sets, ass was killin me haha goal accomplished!

    RDL
    185x8
    195x8
    195x8
    205x8
    205x8 - best i have done on these in a long time, felt great!

    seated leg curl 4 sets drop on last set

    lying leg curl 1 leg at a time 4 sets last set was a set of negatives with heavy weight for 5 reps.

    high and wide hack squat 4 sets really squeezing my butt with a drop on last set....crazy butt burn lol

    1 arm db row 4 sets 12-15........i tried to stay away from any bent over movement like t bar and bent over rows jsut to save my lower back esp after squats and deads.

    neutral grip cable row 4 sets 10-12 drop on last set

    rev grip hammer pulldown 4 sets drop on last set

    cg cable pull down 3 sets 10-12 drop on last 2 sets

    str8 bar pulldown ss lat pulldown 3 sets 12-15

    4 sets of 15 lower back raises with band around neck....these are teh best finishers ever! glutes, hames lower back were fried!!!!

    super intesnse workout, super focused felt amazing!!!!!
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    back is really sore from yest, probably form the heavy deads but it feels good with my lats and traps being really sore too, all this soreness form one movement! really suprised my butt and hamstrings are not more sore but maybe that will hit tomorrow

    today was chest/shoulders.....my triceps are still sore from a workout a few days ago so i decided to preehaust everything so my triceps didnt get too overtrained

    started off with speed movements

    banded standing military press explosive
    75x10x3

    banded bench 95x10x3

    cable incline flys 4 sets to failure with drop on last set

    db incline press

    45x12
    50x10
    50x8
    50x10 + 3 forced - really happy with this since i was prefatigued and sitll maanged some good weights.

    weighted dips - with chain aroudn neck
    x10
    x8
    x7 drop bw x6
    x7 drop bwx6

    cable flat flys 3 sets to failure

    db twist press 3 sets 10 with 37.5 dbs

    decline cable flys 3 sets to failure

    hammer strength decline 3 sets 10-12 drop on last set

    lateral raises ss db press all 4 sets of 10 with 17.5 lb lateral raises supersetted with 4 sets 10-12 32.5 dbs
    double drop on last set of presses then immediately to lateral raises with 12.5lb dbs with hold at the end! crazy burn!

    lying cable high pull 3 sets 10-12

    cable leaning lateral raises 4 sets 10-12

    hammer strength shoudler press 3 sets 10-12

    donkey calf rasies 5 sets 15 plus 10 burn reps drop set on last two sets

    seated calf raises 4 sets of 30


    very focused throughout the entire workout again, i dunno if its the extra sleep or extra UMF from the supps haha lovign in though, we will see when the week comes and i dont have 1 hours of sleep lol. tomorrow will be jsut cardio and abs, i coudl workout but jsut feel liek my body needs a bit of a break, tehn i will come back hard monday with quads and biceps!
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    so i really notice the effects of my test lowering as teh week goes on, i inject tonight and my energy levels were def. lower today, however once i got goin in the gym i felt fine, but it is much harder to get going........ with that said had a VERY good quad/bis workout


    I did bis in the morning then quads later on

    for bis i did alot of the same things, 1 arm db curl, high cable curl e-z bar cable curl

    for quads i pre ehausted the quads to make sure most emphasis was on the quads.

    started off with 4 sets of leg ext with a drop on the last 2 sets

    heavy squats 225 x 2x10

    front squats
    115x12x3 125x12

    back squats - constant tension no rest
    125x12, 12, 11, 12 Rest +3 drop 95 x 23!!!

    sissy squats 4 sets of 12 - havent done these in forever but damn these are hard and def. helped to pre fatigue my quads more for leg presses

    shorter range of motion leg press with feet close together to focus on quads, 4 sets of 20, drop set on last 2 sets

    hack squat feet low on the pad and close again for quads, 4 sets 15 reps double drop on last set.

    finished off with 1 leg leg et with no rest between legs witha few forced reps and a static hold
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    Quote Originally Posted by mkretz
    so i really notice the effects of my test lowering as teh week goes on, i inject tonight and my energy levels were def. lower today, however once i got goin in the gym i felt fine, but it is much harder to get going........ with that said had a VERY good quad/bis workout

    I did bis in the morning then quads later on

    for bis i did alot of the same things, 1 arm db curl, high cable curl e-z bar cable curl

    for quads i pre ehausted the quads to make sure most emphasis was on the quads.

    started off with 4 sets of leg ext with a drop on the last 2 sets

    heavy squats 225 x 2x10

    front squats
    115x12x3 125x12

    back squats - constant tension no rest
    125x12, 12, 11, 12 Rest +3 drop 95 x 23!!!

    sissy squats 4 sets of 12 - havent done these in forever but damn these are hard and def. helped to pre fatigue my quads more for leg presses

    shorter range of motion leg press with feet close together to focus on quads, 4 sets of 20, drop set on last 2 sets

    hack squat feet low on the pad and close again for quads, 4 sets 15 reps double drop on last set.

    finished off with 1 leg leg et with no rest between legs witha few forced reps and a static hold
    So have you been dosing protocol pre workout?
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    no i have been taking it before my big meal at night..............i could probably start doing it preworkout now that i know how jacked micro is effecting me, i kinda liek taht idea.....i maytry that, thanks!
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    Quote Originally Posted by mkretz
    no i have been taking it before my big meal at night..............i could probably start doing it preworkout now that i know how jacked micro is effecting me, i kinda liek taht idea.....i maytry that, thanks!
    It is what it is designed for. And doesn't have caffeine so doesn't overlap with others.
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    well thats how i originally was taking it until the jacked came, it was only about 4 days..........i had been taking it before my meal since because thats what it says on the bottle.....never did seem right to do that, i will start taking it pre workout now!!! probably some pre some intra
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    Quote Originally Posted by mkretz
    well thats how i originally was taking it until the jacked came, it was only about 4 days..........i had been taking it before my meal since because thats what it says on the bottle.....never did seem right to do that, i will start taking it pre workout now!!! probably some pre some intra
    That's what many do. I've used it for both. I'm really starting to enjoy it pre vs intra.
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    im def gonna give taht a go, tomorro wis an off day but will probably do some cardio and abs..........i will proly save the pre workout dose for a "real" workout lol , that soudns kinda bad
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    Quote Originally Posted by mkretz
    im def gonna give taht a go, tomorro wis an off day but will probably do some cardio and abs..........i will proly save the pre workout dose for a "real" workout lol , that soudns kinda bad
    I use it for both cardio and weights.
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    tday was an off day jsut did some cardio and studied for a big exam tomorrow.........will start takin protocol preworkout tomorrow!!! chest/shoulders tomorrow so any addded pump will definetely be noticed, low carbs today as well so pumps at all will be a bonus!
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    well....today was an awseom workout Decided to do shoulders tomorow cu i usually do cleans with shoulders but my quads are still too sore from my quad workout like 4 days ago, i dotn remember them ever getting so sore!, i busted my a$$ that day :-)

    so today i did chest abs and bis but made sure to do my abs before my bis cuz i really wanna focus on my abs

    my bench is goin up and im pumped, its been a long time since i was consistently getting stronger

    i was abole to get up 215 after trying 205 and 210 plus warm ups and i really think i oculdve gotten 220 jsut didnt try, so net week im goin right for 225!!!

    the workout

    bench 180x2x10

    plyo pushup, explode onto 2 45lb plates stacked on each other, pause at bottom 5 sets of 6

    weighted dips

    20lbs x 10
    x9
    x8
    x8 drop bw x 6

    banded hammer incline 4 sets of 10 eplosive reps

    incline db fly
    incline db press
    db flat fly
    1 arm db twist press
    machien fly - all3 sets of 12-15 with short rest intervals

    leg raises squeezing at the top and controlling the negative - 4 sets of 12 with no straps 4 sets with straps
    rope crunch 4 sets of 12 heavy reps with squeeze
    cable chop 3 sets of 15
    cable rev chop 3 sets of 15

    heavy barbell curl 4 sets of 8 with a few cheat reps
    one arm preacher curls 3 sets 10-12 with forced on last set
    standing twist curl, 3 sets 10-12 really focusing on good from and squeezing with drop on last set
    2 drop sets on incline curl


    great workout!!!!! thats all i need to say felt grreat
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    took protocol pree/intraworkout and felt really good throughout the workout, coudlve been getting stronger that really got me amped but still....had plenty of energy and focus throughout the workout, i will continue to do this probably for the duration of the bottle which will last a w hile which is awsome!!!!
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    Quote Originally Posted by mkretz
    took protocol pree/intraworkout and felt really good throughout the workout, coudlve been getting stronger that really got me amped but still....had plenty of energy and focus throughout the workout, i will continue to do this probably for the duration of the bottle which will last a w hile which is awsome!!!!
    You will notice a huge difference. Keep it up. I think the flavor is addicting.
    Sarah
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    Now 151 22.9% BF
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    well today was day 2 of pre/intraworkout protocol, and i dunno waht it is but it takes me a while toreally get into my workouts sometimes.....maybe today it was the protocol not hittin me right away cuz i didnt start drinking it till my warm up started........today especially i didnt really get into my workout until i got into my hypertrophy rep ranges.....when i was lifitn for power i was completely focused......but once i gto int he one it was one hell of a workout, super faced paced, good pumps , felt really good!!!!

    shoulders/tris

    cleans
    135x2x8
    145x2x2

    banded overhead eplosive press
    65x3x10

    push press
    145x3x4

    db press
    40x15
    40x12
    40x10
    40x9 drop 25x6 drop 20x8

    behind head smith press 4 sets 10-12 with drop on last set

    lying cable high pull 3 sets 10-15 drop on last set

    strict lateral rraises 4 sets drop on last 2 sets with static hold

    leral raise machine supersetted with machine press 4 sets

    rev grip pressdown 4 sets 10-12 double drop on last set

    rope pressdown 4 sets 10-12 ss CG push ups

    rev. banded CG smith bench 4 sets 10-12 drop on last set - love the rev band it reall emphasies the ******* and the triceps

    one arm cable overhead 3 sets

    also ran some sprints after cuz i felt so good haha.......... good stuff today!!
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    Quote Originally Posted by mkretz
    well today was day 2 of pre/intraworkout protocol, and i dunno waht it is but it takes me a while toreally get into my workouts sometimes.....maybe today it was the protocol not hittin me right away cuz i didnt start drinking it till my warm up started........today especially i didnt really get into my workout until i got into my hypertrophy rep ranges.....when i was lifitn for power i was completely focused......but once i gto int he one it was one hell of a workout, super faced paced, good pumps , felt really good!!!!

    shoulders/tris

    cleans
    135x2x8
    145x2x2

    banded overhead eplosive press
    65x3x10

    push press
    145x3x4

    db press
    40x15
    40x12
    40x10
    40x9 drop 25x6 drop 20x8

    behind head smith press 4 sets 10-12 with drop on last set

    lying cable high pull 3 sets 10-15 drop on last set

    strict lateral rraises 4 sets drop on last 2 sets with static hold

    leral raise machine supersetted with machine press 4 sets

    rev grip pressdown 4 sets 10-12 double drop on last set

    rope pressdown 4 sets 10-12 ss CG push ups

    rev. banded CG smith bench 4 sets 10-12 drop on last set - love the rev band it reall emphasies the ******* and the triceps

    one arm cable overhead 3 sets

    also ran some sprints after cuz i felt so good haha.......... good stuff today!!
    Awesome, yeah if you want your pre to hit you right away in your work out, take it 15-30 minutes in advance. Depending on how quickly those types of things hit you.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    same thing today......didnt really get into the workout tilli was drippin in sweat from hypertrophy style lifts.........

    started out with DL 315x2x10 working on power so 2 reps is hard but not drenched in sweat type more CNS

    then did banded rack DLs , i was a a gym with a nice rack/band set up so i had to do these

    5 sets of 5 working up to 275

    banded bent over row 4 sets of 10

    rev grip close grip pulldown 4 sets 10-12 drop on last set

    pull up machine 4 sets 10-12 drop on last set

    one arm db row (bad form but jsut wanted to move some weight!) 4 sets of 12

    3 different hammer strenht machines all 3 sets of 10-12 with drops on last set

    finshed off with decline str8 bar et - liek str8 bar pull downs but layin on decline bench, these are awsome for a finisher for the lats!

    then did soem bent over reaer laterals with dbs fo 4 sets and with cables for 3 sets 1 arm at a time to work my rear delts since i negliected them on my shoulder day yest.
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    the fflavor is def. getting addictiong lol, i did hit a wall towards the end of the workout but it was a long intense workout so not too upset
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    2 serperate workouts today, shoudlers/abs and then arms later............both great workouts, arms were swole felt great, its been a while since ive felt even semi-big. Also, strength is still increasing! really loking forward to tryin 225 bench later in the week. Tomorrow i will be doing a wingate test which is supposively hell on a bike, look it up if u wanna kwno what it is.......

    protocol really is getting a litel addicting haha i am really coming to lvoe the flavor, sure it doesnt completely dissolve but it stil tastes good lol
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    welll today was an off day, just did some cardio and studied....was going to take protocol before my meal but...forgot, on the bright side......its one more serving left!!! :-)!!! always gotta be positive, stress will kill you ................LITERALLY!!
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    sorry i have not updated a long time i just got away from it especially since not many were commenting, i have still been suing prtocol every day, sipping pre/intra workout and on non workout days right before my bigmeal at night.....i have put on about 5 lbsin the past month and strength has ben going up, although this past week strenght was down :-( at least on bench i think its because i have been so focused on getting 225 up i have been training chest almost every other day and it obv. caught up to me................the last couple days i brought the weights down and jsut focused on quick intense workouts controling the weight getting good contractions and stayed away from intensity tchniques as a type of deload.............today iw as back at rippin it up and look to continue that tomorrow, back day tomorrow planon pullin some good weight on DL!!!! with protocols help of course!!!
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    Quote Originally Posted by mkretz
    sorry i have not updated a long time i just got away from it especially since not many were commenting, i have still been suing prtocol every day, sipping pre/intra workout and on non workout days right before my bigmeal at night.....i have put on about 5 lbsin the past month and strength has ben going up, although this past week strenght was down :-( at least on bench i think its because i have been so focused on getting 225 up i have been training chest almost every other day and it obv. caught up to me................the last couple days i brought the weights down and jsut focused on quick intense workouts controling the weight getting good contractions and stayed away from intensity tchniques as a type of deload.............today iw as back at rippin it up and look to continue that tomorrow, back day tomorrow planon pullin some good weight on DL!!!! with protocols help of course!!!

    Just because people aren't commenting often doesn't mean they aren't reading. Keep the updates. Stay on normal training. The bench goal will come!
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    thanks!!!! plan on killin it tomrorow!
  

  
 

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