protocol baby!!! - AnabolicMinds.com - Page 3

protocol baby!!!

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    Quote Originally Posted by mkretz
    thanks!!!! plan on killin it tomrorow!
    Well we look forward to the updates!
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

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    yesterdays workout - back/bis

    DL - trying tp build strength on basic lifts so i am starting withheavy basics foronly 2 reps with high sets

    10 sets of 2 - 320x8 325x2 - felt strongerthan the lasttiem i did these so cant complain here!

    I also try to incrporate an explosive movement and todayi was at my school where there are bumper plates and a lifting platform so i can drop the wieght so i did explosive deadlifts (no negatives)

    15510x3 felt very explosive which was awsome

    strict t bar row using 25s for greater rom 4 sets 10-12 with double drop on last set

    bent over barbell row

    125x15
    125x12
    125x12
    135x10 drop 15 drop 95

    one arm db row pulling to hip

    55x15
    65x15
    75x12
    75x12

    hammer strength pull down 3 sets drop on last set

    rev grip pull down 3 sets drop on last set

    lat pull over machien 3 sets drop on last set

    barbell curl
    40x10
    40x10
    40x10
    40x10 drop 30 x 10 - bis were very tired from back im dguessing, not all great reps but when i chetedi controlled the negative and had an incredible burn

    e-z bar cable preacher curl 4 sets 10-12 drop on last set

    one arm cable preacher - 3 sets forced reps on last 2 sets

    3 sets strict hammer curls
    15x15
    20x10 drop 15x10
    20x10 drop 15x10

    incline curl 3 double drop sets - 15,10,5............bis were fried..........
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    today was an off day but spend alot of time studying and watchin tv on the eliptical so calries are up for an off day - 3800,, was at 5100 yest!!!

    took protocol 30 min before my meal, very tasty when it very little water, gritty but tasty!
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    Quote Originally Posted by mkretz
    today was an off day but spend alot of time studying and watchin tv on the eliptical so calries are up for an off day - 3800,, was at 5100 yest!!!

    took protocol 30 min before my meal, very tasty when it very little water, gritty but tasty!
    Just be sure to let it sit. I find being in the fridge helps. I don't mind the flakes so many times I just mix and drink fast.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    yea thats usually what i do
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    sorry for teh sideways pics but these were takentonight..............
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    these are from 9/27
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    todays work out was a split workout, did shoulders in the morning and "light" chest in the afternoon also threw in some abs.

    light chest consisted of shorter rests and pre fatigue jsut gettin an insane pump and movin fast - goal was def acheived lol pump was great!!!

    shoulders

    clean - 135x3x10

    push press 145x5x6

    banded strict standing press 4x10

    land mine press 3 sets 12 working up to 65 which is a PR!

    lateral raise machine 3 sets 10-12 with drop on last set to re fatigue for db presses

    db presses seated
    3 sets 8-12 drop on last set

    behind neck smith press 3 sets 10-12 drop on last set

    lateral raises 3 sets 15lbs15 reps, some with bad form but with controlled negatives
    ss
    smith rev band high pull 3 sets 10-15

    overhead squats ( just starting to work on these mostly for shoudler stabilization thats y i wait until my shoudlers are very fatigued to do them) worked up to 65x10

    chest

    db incline fly 3 sets 10-15
    dbincline press 10-15 3 sets
    db fly w/tist 3 sets 10-15
    db press 3 sets 10-15
    dips 3 sets AM
    high cable crossovers 3 sets 15 crossing hands in front and squeezing
    pec dec 3 sets only last 3rd ROM for intense contractions and pump!!!!

    got all the ches tstuff done in ljust 35 min i was movin haha

    plenty of energy felt great for the most part!
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    workout

    banded squats

    185x5
    195x5
    205x5
    205x5
    215x5
    215x5

    pre exhause with leg ext 4 sets 12-15 drop on last set

    back to banded squats (lighter, reason for bands now is for greater tension on the quads at the top of the motion)

    115x15
    125x15
    125x15 few rests
    125x15 few rests

    banded hack squat

    4 sets 15 double drop on last set with partial reps at the top to really burn out the quads

    1 leg leg press 4 sets 15 with forced reps on last set

    1 leg leg ext 4 sets 12-15 foced reps and drop on last set with isometric hold crazy burn!

    seated leg curls
    4 sets 10-15 drop on last set - did these very controlled with squeeezees and wha a difference, felt like my hams wereabout to rip,great mind muscle connection on this one

    barbelllunges focusin on glute contractions 4 sets 60 lbs 30 LONG steps. with drop to BW on last set

    lying ham curl machine 21's 3 sets

    db rdl ss goblet squat, really focusing on squeezing my glutes at the top of the squats, what an intense burn.......im always lookin for good ways to hit my glutes, nothin like a nice butt haha

    pumps were good, energy was good, felt pretty good once i got into it, mentally iw asa litle fatigued during my ham workout, i think it was due to the intensity of my quad workout
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    todays workout- chest/tris/abs

    banded bench

    125x5x6

    dbincline press
    50x14
    50x12
    50x10
    50x8

    weighted dips

    20x10
    10x10
    bwx10
    bwx10

    db press

    50x12
    45x12
    40x12

    banded hammer incline

    50x10
    50x10

    hammer incline
    90 drop 70 drop 50 drop - 2 sets

    incline db fly 3 sets 10-15 ss with flat db fly

    fly machine 3 sets jsut last 3rd ROMfor intense contractions!!!

    CG bench

    115x10x4

    DB overhead
    55x10
    55x10
    55x8
    55x8 drop 35x8

    rev grip skull crushers with pull over 4 sets AM plus CG presses

    rope pressdown 3 sets As man with doubl drop on last 2 sets

    leg raises 10 sets of 12

    rope crunches 4 sets 20 ss 25 crunches

    side leg raises "(hanging) 4 sets 15 on each side

    barbell roll out with 25lb plates 4 sets 15

    mental focus was a little lacking today and less ofa pump than normal probably due to the lowcarbs yest...........def making up for it today :-)
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    todays workout - chest/arms/abs

    got alotdone today,moving pretty quickly

    bench with chains! (hardcore baby!! haha 3 big chains, not sure how much it was at the top but pretty heavy lol

    115x8
    115x8
    115x7
    115x6

    quick note.....i was lookin pretty big id say today and one ladyat the gym commented so that was cool!

    incline hammer strength 4 sets 10-12 65 on each side drop on lastset taking a 10 off for 2 drops

    db incline fly 3 sets 35 lb dbs
    db press 35lb on all these i jsut go to failure not sure how many reps i did but reps go down very sset due to short rest periods - usually fail between 8-15

    flat db fly 3 sets
    db press w/ twist

    high cable fly 3 sets ss dips 3 sets

    decline hammer strength 3 sets double drop on last set

    banded ez br curl 4 sets 8-10 cheated on last couplereps on last 2 sets but really squeezed teh top of the motion(the band gives teh sickest contraction on these)

    standing db twist curl 4 sets 10-15 drop onl ast set 17.5lb dbs

    1 arm preacher curl 3 sets 20lb dbs forcd repson last set

    high cable curl 3 sets 12-15 drop on last set

    vbar push down 3 sets double drop 120,90,80

    rev grip overhead ext 3 sets 12-15

    rope pressdwn asmany with pull apart at bottom then extended set with hands touching together for more reps 3 sets

    rope crunches 4 sets of 25 ss with 100 bicycles, sick burn!
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    soooo i went in with the mindset aof a type of deload but jsut got too amped and ended up jsut doinga shortr workout butpretty intense, did back

    pendlay rows or jsut relaly bent over rows lol,

    85x12x4 few cheat reps toget to 15on last 2 sets

    strict tbar row, verybent over - really focusied on form on everything good squeezes

    85lb (using 35lbplates for reaterrom) 4 sets 12-15 reps drop on last set

    1 arm db row (really hard with good form lol)

    40x15
    45x12
    45x12
    45x12+3

    hammer strength row 3 sets 10-15

    rev drip pulldown 4 sets 12-15

    DL 3 sets of 25 2 sets with 135 2 sets with 145, heart was racing!

    4 sets of 100 decline ab twists with a 10lb plate

    high pace, about onehour wokrout thena little cario, sweatin like crazy, felt great

    tomorrow i will tryto do soem legs, not as crayas uruall though as my "deload" :-)
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    cant believe how long protocol is lasting, this is awsome!!!!
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    todays workout...legs

    low box squat with chains!! hardcore **** haha 3 big ass chains, no idea how much tehy weighed but a decent amount. (paused on the box for a second before eploding up_

    125x8x6
    185x1
    205x1
    215x1
    225x0 :-(

    back squat
    135x10
    135x12
    135x12
    135x12

    front squat
    95x15x4

    1 leg (foot on bench) squat with DB on chest (like a front squat)
    4 sets of 15 with 20lb db real deep reps.

    leg press 4 sets of 20 double drop on last set , partial reps to 100 reps total, few breaks on last drop
    started at 4 45lb plates +25 lb plate dropped to 2 45s anda 25

    DB RDL
    75x12
    75x10
    75x10
    75x10 drop 55x6

    lying ham curl 4 sets 10-12

    forgot about leg ext 4 sets...10-15 drop on last 2 sets

    used a plate loaded hammer strength machine for leg curls and leg ext. really weird feel to them but something differentnone the less

    rev. hyper ext 4 sets 15

    high and wide leg press 3 sets 12-15 drop on last set
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    Nice job on the squats and especially the RDLs. I've always thought RDLs were an overlooked exercise. They always give me such a great stretch in the hammies.
    GENOMYX ~ Where Evolution Begins
    Ben
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    Quote Originally Posted by Benzo22 View Post
    Nice job on the squats and especially the RDLs. I've always thought RDLs were an overlooked exercise. They always give me such a great stretch in the hammies.
    thanks.....yea doing them with DBs works tehm way better for me too, really good stretch at the bottom and greatcontraction at the top, really gota learn how to contract the right muscles and they are awsome
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    todays workout - back/bis

    took a while to get goin today, mentally wasnt all there untill at least half way through the workout

    DL 315x2x5
    325x2x5

    eplosive DL (no negative) used bumper plates

    155x3x10

    bent over row (body parallel to ground) - i feel these alot more than regular bent over rows so i will do tehse from now on

    95x15
    105x12
    105x12
    115x10+5 drop 95x10

    strict tbar row with 25lb plates for greater rom

    85x12x4 drop on last set

    2 different hammer strength machines 3 sets 10-15 drop on last set

    pulldown 4 sets 10-15 drop on last set, reallly good contractions on this today

    str8bar pulldown 3 sets of 15

    lower back mchine 4 sets 15

    cheat curls (controlling neatives asmuch as possible)
    60lbs-4x10

    cable ez bar curl4 sets 10-12 drop on last set, some cheat reps as well

    lying cable curl 4 ets 10-12 , few cheat reps

    rev grip cable preascher 3 sets 10-12

    3 drop sets of incline curls

    got alot of energy botu half way through but then started to lose focus toward s the end again, i migth ahave to stat shortening my workouts so i can stay focused............ hopeing to get a good night sleep tonight, i can sleep in a little :-)
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    workout today was super energized and super fast paced, felt really good today@!!!

    shoulders/abs

    clean
    135 x5x4 145x5x2

    push press
    145x6x5

    banded standing press
    60x10
    60x10
    60x8
    60x7

    banded hammer strength
    3 sets of 10

    cable lateral raises
    3 sets of 10-12 with cheat reps with controlled negatives - used these as a prefatigue for db presses

    db press
    40x14
    40x10
    40x8
    40x7 drop 25 drop 20 - short rest periods really showed here

    behind the neck smith presses 3 sets

    rev fly machine 4 sets 10-12 drop on last 2 sets

    landmine presses , got up to 70 for the last set which felt really good

    rope face pulls seated on a seated row station 3 sets 10-12

    decline crunches with good squeezes and 25lb plate
    4 sets of 12 drop on last set

    leg raises 4 sets of 10-15 if i cheated i still controlled the negative

    oblique twist ab machine 4 sets of 15


    rest periods were at most 45s most of the workout , i gottta dwork out liek taht eery day, keep s teh heart rate up and sweat goin which i need to have a good workout, if im not sweatin its never a good workout
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    yest was a leg day, wasout of it before the workout but ended up etting a good wrokout in...........seemed liek i got alot done in a short time, noramlly my orkouts take almost 2 hours and i got all this done in bout an hour and 20 min..........


    banded squat
    175x8
    175x8
    185x8
    190x8
    no band squat
    175x8
    185x8
    195x8
    195x8 - all reall low

    3 sets 12-15 no rest contstant tension squats 125lbs - it amazing how never locking out your kneeshow hard light weight is!

    1 leg leg press negatives - 4 ets of 5 each leg

    1 leg leg press 4 sets 12-20 - reps decreased as i went but did forced reps on last set- forced reps with les is pretty intense!

    hack squat 4 sets of 15

    worked up to 65 on each side then double dropped on last set - there were no safetys so i did not go to total failure

    1 leg smith squat 3 sets 75lb

    leg ext 4 sets 10-12 last 2 sets were double drops

    1 leg ham curl 4 ets 12-15

    db rdl

    70lb 4 sets of 10-12 drop on last set

    seated leg curl 4 sets 10-12 drop on last se - when i really ocncentrate on these i swear i dont need to do anything else these rip my hams apart!

    3 sets supersetted abductor adductor machines

    was sweating like crzy!!!! felt reat after, agin really spurised how fast i got through everyhing
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    protocol is running low :-( my guess is less thn week left, inal review will be up ater that but i cant believe i still even have any lol this stuff lasts orever!!!!
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    todays workout - chest/abs/tris - made sure to do abs before tris so i could focus on them more esp since idid alot of heavy pressing so my tris were workedhard

    banded bench

    115x8
    115x8
    115x7
    115x6
    no band bench
    150x8
    150x8
    150x7
    155x6

    rev band incline bench

    125x8
    125x8
    125x7
    125x6


    weighted dips
    10x8
    10x8
    10x7
    10x6 drop BW x 6
    BWx12

    decline machine 4 sets 10-12

    incline hammer strength
    3 sets of 15-25 - high rep sets

    flat hammer strength
    3 sets 15-25 hih rep sets - trying to incorporate some high rep sets

    low,mid,high cable fly 15 reps at each height in a row- 3 sets - great pump

    decline bench rev crunches

    100 reps, think it took me like 8 sets

    kneelin cable curl ss 30 double crunches - 4 sets of 25

    kneeling cable chop 4 sets of 15 on each side working up to 100lbs

    str8 bar pushdown 3 sets 10-12 double drop on last set

    db overhead standing ext - 45x10x3 drop on last setrope pushdown ss dip machine ss diamond pushup - 3 sets as many reps as possible on each for 3 sets - pump it up !!!!

    3 sets 10-12 cable kick back
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    felt pretty drained today, but the workout still went pretty good all things considered.

    back/bis

    deadlift (listening to my body went lighter def not failure)
    245x10x4

    low rack DL perfect form good squeezes not setting down the weigh or bouncing it

    255x10x4

    bent over row
    `105x12x4 drop 85 drop 65

    low cable row

    2 heavy sets of 10
    2 strict sets with squeezes 15 reps each

    low cable row with str8 bar
    4 sets 10-12

    pulldown
    4 sets 10-12

    rev grip pulldown
    4 sets 10-12

    CG pulldown
    4 sets 10-12

    str8 bar pulldown - elt these alot more in my lats today, did them alittle more upright than normal
    4 sets x 15

    one arm preacher machien negatives

    5 sec negatives 5 reps 4 sets

    con. curl
    20x12 x 4

    str8 bar drag curl

    40x10x4

    hammer curl
    15 - 3 sets strict both arms at the same time
    20lb - 1 set 10 strict 5 alt. drop 15 x 10

    high cable curl 4 sets 10-15 double drop on last set
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    Quote Originally Posted by mkretz
    protocol is running low :-( my guess is less thn week left, inal review will be up ater that but i cant believe i still even have any lol this stuff lasts orever!!!!
    Uh the tub does take forever. And Ben, fix up your signature. Ben is our newest rep.
    Thanks for the log. Interested in hearing your thoughts.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    thanks agian and congrats to ben!!! :-)
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    Quote Originally Posted by mkretz
    thanks agian and congrats to ben!!! :-)
    So tell us, what are your final thoughts?
    Flavor, mixability, effectiveness....
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    pretty solid workout today - squat racks were filled so i did a quick very low rest period chest workout, got in done in about 30 min and did ALOT
    3 sets of eerythign shootin for 12-15 reps

    db incline fly
    db incline press
    db fly
    db presss
    db decline fly
    db decline press
    dips
    cable fly
    wide grip hammer pres - 3 sets as many, aroudn 25 each set

    then quads

    banded box squat (box at parallel to not overload hams

    205x8
    215x8
    215x8
    225x8

    heavy leg pres 4 plates per side
    x10
    x10
    x10
    x8

    leg ext 4 sets 10-15 drop on last 2 sets supersetted with leg press high rep quarter reps to jsut hit quads, last set was a drop to 100 reps!

    hack squat 3 sets 10-15 double drop to 100 reps on last set alot of quarter reps though

    1 leg goblet squat 20 lb dumbell 12-15 reps 3 sets

    3 sets 1 leg leg ext with forced reps on last set
  30. Professional Member
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    couple more servings then i will post final review!
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    well even though today was an off day today was teh final serving :-( took it 30 min before my big meal at night, jsut as deliccious as the frist serving, sad to see this go

    final review!!!!

    gotta start off first with...

    Affordability 10/10- easiestrade riht here....i can' remember a supplement lastin me this long, felt like forever, for the price you onestly cannot find a better supplement for how long this lasts.

    Mixability 7/10- Pretty grity, does not mix well right away. If you let it sit for a while it will dissolve but if you followed the thread youw ill notice it really didnt bother me, but if you really hate a gritty texture i advise letting it sit for awhile, maybe even overnight in the fridge.

    Taste - 9.5/10 - only thing takin away from a perfect score is the grittyness, although i did not mind it , some otehrs may. Other than that it was a delicious, smooth orange flavor that really tasted like a creamsicle you woudl have as a kid, especially when ice cold!

    Endurance - 9/10 - no doubt protocol helped my endurance in my workouts i was wokring out at a pretty high intesity and volume for up to two hours at a time with drop sets on almost every exercise and some days still ahd more to spare!

    Recovery - 9/10 - this definetely helped me rest less in between sets, since i used it pre/intraworkout, this is where i really noticed it. In regards to soreness I am not too sure how it effected me, i cannot remember ever getting extremely sore anwhere other than my legs but since i didnt necessarily use it post workout as a recvery type drink i am happy with the results i got intraworkout form it. NO doubt it increased the quality of my workouts which is what ou are looking for in this type of product.

    OVERALL!!! - 9/10 - This is not the type of product that you are going to notice the effects right away even within the first week or so even, but if you continue to take it on a regular basis liek you should it will increase your endurance, recovery and oveal quality of your workouts which will in the end, give you bigger stronger muscles than you woudl be able to acheive without it. And the fact that it lasts so long it is a great investment to give youa little extra edge in the gym. It is def. a supplement i would recommend to anyone. It can be used by anyone and should be used by anyone looking to gain anedge in teh gym with an amazing tasting product :-)

    thanks again for allowing me to log this product and i really help you are happy with your decision to let me log the product. That is always my #1 concern is taht the company is happy with their choice.
  32. New Member
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    Quote Originally Posted by mkretz
    well even though today was an off day today was teh final serving :-( took it 30 min before my big meal at night, jsut as deliccious as the frist serving, sad to see this go

    final review!!!!

    gotta start off first with...

    Affordability 10/10- easiestrade riht here....i can' remember a supplement lastin me this long, felt like forever, for the price you onestly cannot find a better supplement for how long this lasts.

    Mixability 7/10- Pretty grity, does not mix well right away. If you let it sit for a while it will dissolve but if you followed the thread youw ill notice it really didnt bother me, but if you really hate a gritty texture i advise letting it sit for awhile, maybe even overnight in the fridge.

    Taste - 9.5/10 - only thing takin away from a perfect score is the grittyness, although i did not mind it , some otehrs may. Other than that it was a delicious, smooth orange flavor that really tasted like a creamsicle you woudl have as a kid, especially when ice cold!

    Endurance - 9/10 - no doubt protocol helped my endurance in my workouts i was wokring out at a pretty high intesity and volume for up to two hours at a time with drop sets on almost every exercise and some days still ahd more to spare!

    Recovery - 9/10 - this definetely helped me rest less in between sets, since i used it pre/intraworkout, this is where i really noticed it. In regards to soreness I am not too sure how it effected me, i cannot remember ever getting extremely sore anwhere other than my legs but since i didnt necessarily use it post workout as a recvery type drink i am happy with the results i got intraworkout form it. NO doubt it increased the quality of my workouts which is what ou are looking for in this type of product.

    OVERALL!!! - 9/10 - This is not the type of product that you are going to notice the effects right away even within the first week or so even, but if you continue to take it on a regular basis liek you should it will increase your endurance, recovery and oveal quality of your workouts which will in the end, give you bigger stronger muscles than you woudl be able to acheive without it. And the fact that it lasts so long it is a great investment to give youa little extra edge in the gym. It is def. a supplement i would recommend to anyone. It can be used by anyone and should be used by anyone looking to gain anedge in teh gym with an amazing tasting product :-)

    thanks again for allowing me to log this product and i really help you are happy with your decision to let me log the product. That is always my #1 concern is taht the company is happy with their choice.
    Great final review! Thank you!
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
  33. Professional Member
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    np, thanks again for allowing me to log such a great product! hope you enjoyed, glad you followed along the whole way, means alot
  34. Professional Member
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    gonna have to check out this v2 now
  35. New Member
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    Quote Originally Posted by mkretz
    gonna have to check out this v2 now
    There are plenty of deals on our products. Snag them up now. Thanks again.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
  

  
 

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