protocol baby!!!

[mkretz]

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

[mkretz]

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.

[mkretz]

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!

[Randoja]

The logic in this hurts my head

For real

[Piston Honda]

Kitchen sink approach, soon to replace IF protocol as newest craze.

[mkretz]

Kitchen sink approach, soon to replace IF protocol as newest craze.

???

[StephenGarcia]

For real

Jackie Chan my mind is full of ****

[mkretz]

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

[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 :-)

[sawa3]

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.

[MM11]

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

[Randoja]

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.

[StephenGarcia]

Just chew the powder

[mkretz]

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

[mkretz]

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!

[mkretz]

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

[tyga tyga]

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

[mkretz]

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!!!!!

[mkretz]

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!

[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