protocol baby!!!

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  1. Quote Originally Posted by mkretz
    today was an off day, did some foam rolling ( probably not enough) my body is a big ball of knots, esp, my quads, i dont think i have ever not been in horrible pain every tiem i roll my quads....not too sure why....also, i will try to put up pics tonight
    You ever roll out the IT band, that sh!t is tight as fuark on me!


  2. yea.....my tear drop is always HORRIBLE!!!!, IT band is worse than normal right now as well
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Size:  14.8 KB these are about a month old....i feel like my chest has def. gained some size, also my quad looks more deifne dlast onth but i think its the lithing , the more recent pic looks like my tear drop is alittle bigger
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  5. Quote Originally Posted by mkretz
    yea.....my tear drop is always HORRIBLE!!!!, IT band is worse than normal right now as well
    I have patella femoral pain syndrome, it blows. Basically they told me that when I run and my hamstrings and quads contract it moves my patella and irritates the tendons/ligaments in the joint. The only thing that has helped (besides pain killers) is foam rolling my legs so that they aren't as tight.

  6. Quote Originally Posted by jimbuick View Post
    I have patella femoral pain syndrome, it blows. Basically they told me that when I run and my hamstrings and quads contract it moves my patella and irritates the tendons/ligaments in the joint. The only thing that has helped (besides pain killers) is foam rolling my legs so that they aren't as tight.
    that doesnt sound good at all....... seems lik it will wear down your tendons and ligaments over time, that would stink

  7. Quote Originally Posted by mkretz

    that doesnt sound good at all....... seems lik it will wear down your tendons and ligaments over time, that would stink
    I'm a paratrooper bro. My job wears down my tendons and ligaments. And.it does but being military they are more for.masking problems than fixing them, they recommended the cortisone injection but that will only mask pain and I will still damage my knees so it iisn't worth it to me.

  8. very fast paced chest/arms work out today

    ido2chest workouts a week one with tris with heavierweihts and one with arms with hiher reps and shorter rest periods.

    DB incline fly 3 sets 12-15
    DB press 3 sets 12-15
    DB flat fly 3 sets 12-15
    DBflat press with twist 3 sets 12-15
    DB decline fly 3 sets 12-15
    DB decline press 3 sets 12-15
    3 sets of peck deck focusing on the last portion of the motion for a good squeeze
    3 sets wide press hammer strenth 12-15

    lockout bench 4 sets 6-8 (focusing ontris)
    rope pushdown ss bench dips 12-15 and as many on dips
    rev grip pushdown 3 sets 12-15
    cable kickback 3 sets 12-15

    one arm db over bench (get stroner on these each time) 4 sets to failure 15s used to be real tough now 20s are getting lighter and lighter!
    e-z bar cable curl 4 sets with drop on last set, double drop on last set
    high cable curl fst-7 style
    one arm cable hammer curl 3 sets 12-15 with drop on last set

    hanging leg raises 10x10 really tryin to control the negative
    decline crunch


    pumps were really ood today and carbs were non exsistent yest so that was pleasantly suprising, i think the high reps and short rest periods really helped....felt really good throughout......also ended up doing alot of cardio to study for tons of test i have next week so cals are at 4700!!!! yes u read that right, finishing up the last bit now with some ice cream and a quest bar!!!!,

  9. Quote Originally Posted by jimbuick

    Are you kidding or just stupid? Jack3d micro is a preworkout consisting of stimulants to improve power and endurance and nitric oxide boosters to increase pump, vasodilation, and endurance. Mixed with protocol which has COP to increase endurance (among other things) and agmatine sulfate (which is a major player in micro) and LCLT which increases focus which is one of the main selling points of any stimulant containing pre. Not to mention you also tried to get MASS HGH from Lecheek. I wonder if any of the reps you worked over knew you were logging their products along with 3 other products that you've never used. I know for a fact that Marms didn't.
    My guess is stupid

  10. just so everyone knows i am waitin till after tehse logs to log creatona cuz that could easily be mistaken with jacked micros effects......

  11. Quote Originally Posted by mkretz
    just so everyone knows i am waitin till after tehse logs to log creatona cuz that could easily be mistaken with jacked micros effects......
    But protocol couldn't?

  12. didnt think of it and i started using it.......i still feel like i can give a good log

  13. Quote Originally Posted by mkretz
    didnt think of it and i started using it.......i still feel like i can give a good log
    Didn't think of it? I brought it up on post 2 bro....

  14. The logic in this hurts my head

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

  16. 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.

  17. 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!

  18. Quote Originally Posted by StephenGarcia View Post
    The logic in this hurts my head
    For real
    Purus Labs Rep
    www.puruslabs.net

  19. Kitchen sink approach, soon to replace IF protocol as newest craze.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
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    DIESEL TEST = Underground Kings of Test elevation!


  20. Quote Originally Posted by Piston Honda View Post
    Kitchen sink approach, soon to replace IF protocol as newest craze.

    ???

  21. Quote Originally Posted by Randoja View Post
    For real
    Jackie Chan my mind is full of ****

  22. 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

  23. 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 :-)

  24. 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
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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