protocol baby!!!

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  1. 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.


  2. 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
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  3. 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.

  4. 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!!!!,

  5. 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
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  6. just so everyone knows i am waitin till after tehse logs to log creatona cuz that could easily be mistaken with jacked micros effects......

  7. 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?

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

  9. 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....

  10. The logic in this hurts my head

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

  12. 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.

  13. 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!

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

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


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

    ???

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

  18. 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

  19. 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 :-)

  20. 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

  21. Leucine does not mix well. The white speckles are undissolved leucine.

  22. 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.
    Purus Labs Rep
    www.puruslabs.net

  23. Just chew the powder

  24. 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

  25. 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!

  26. 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

  27. 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
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  28. 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!!!!!

  29. 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!

  30. 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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