I sure am! SNS granted me a bottle to run for them. I like your approach with using them on workout days. Hadn't thought about that. You gonna run a log during your run?
The DOMS will come, don't you worry!
Serious Nutrition Solutions Representative
Revolutionizing Sports Nutrition, One Product At A Time
Day Seven of Twenty-Five:
A full week running now. I'm seeing the start of some nice definition. It feels like a mild pump, but I'll say that the muscles are starting to come together, a la The Beatles, and feel firmer. This is exactly what I wanted and if it is only the beginning, then I'm in for more of the same.
No workout today. Today was rest and take things easy. I get back at it tomorrow. Looking forward to it. Something's always seems missing when I don't workout. I knew I missed, having taken such a long break--too long in fact--but now, it seems like I plan my entire life around when I lift and what exercises I do. It certainly has brought some much needed discipline in my life, but it's a great joy, something I look forward to.
Something to be said about the immediacy of hitting goals and watching your body transform. Sure it takes time, but the results are so satisfying, once you reach them, it doesn't seem as it took that long. I'm thankful I got back into the game!
Keep up the good work. You should soon start seeing some pretty fun effects
Serious Nutrition Solutions Representative
Valdez [@] SeriousNutrtionSolutions.com
Very true. I've noticed that about me. Once I reach that goal, another comes up!
Day Eight of Twenty-Five:
Good workout today. Taking a bit to get used to this routine, but I'm enjoying it so far. After I showered, I noticed that the my veins are looking greener than usual, as though they're slightly glowing, but not full on radiation status, more like their color is coming through more prominently than I've known them to be. It's only happened once. Not that I'm complaining. It's giving me a freaky look that I like.
Bent-Over Rows: (for speed)
90 felt too light, but 100 didn't feel that much heavier. Either I'll up the weight next week or take a shorter rest period. Still, got in a good session with these, trying to pull the weight as fast as possible and maintain solid form. All about learning.
Started at 150 and knew it'd be a struggle to get up to at least eight reps. Lowered the weight immediately and cranked them out. Weight was good and got through these just fine.
Stopped short of reaching failure. Knew it was coming up and could have belted out the last set, but per the instructions on this routine, going to failure is not necessary and not advised. On the first set, I gripped the handle more so with my fingers than with a tight grip. Trying to make them like hooks. I could feel it in the left side more so, considering it's not up to speed like the right. 80 felt light at first...the further I went along, it was just right.
-15x50lb weight plates
-12x50lb weight plates
On the second set, I rested the fat part of my fingers on the handles of the plates. Got in a better stretch on the traps and it showed up as getting to 12 was taxing. Good stuff.
One-Arm Cable Rows: (via resistance band)
A bit tricky getting these engaged. Had planned on going with pullovers, but figured I'd give these a go. I think I'll opt for my rope attachment and work this exercise that way, pulling towards the knees. The bands I have were too much weight so I had to get a bit creative to get something going. All about learning!
Sweet! 50 doesn't sound like much, but once you reach the teens, the burns ensues. Good...I want the ArA to take full advantage of the higher reps, and the entire PHAT routine as a whole. I love these, but might go to seated presses next week just to give the muscles a different workout.
Burn, baby, burn! Great session belting these out. I feel the left shoulder is getting better and trying to get back into it's rightful place. Slow and steady wins the race.
"And the way to get it back, is to go back to the beginning. Know what I'm saying?"
Day Nine of Twenty-Five:
Good leg workout today. Was able to walk afterwards, so, not certain how good it was. HAHA! Noticing better mass in the upper thigh region and more taut hammies. I might not get to Tom Platz level, but if I can get some good size and noticeable definition, I'll be happy.
Squats (for speed):
I wasn't sure how I'd fare on these, but it all came together beautifully. I could have upped the weight, but I need to work on my explosion coming out of the hole, so in essence, I dialed it in right. First time with all of this so I need to pace myself and live to lift another day.
Good, mild burn here. Felt upper quads squeezing and getting more involved than I've known them to. All around, it worked beautifully. I was a tad skeptical as to how this would all pan out for me, but the more I went at it, the better it got.
Sweet stretch and good burn. I can feel the hammies getting stronger and the muscles going all the way down to my heels. Feel more stabilized and steady.
Still weak on these, but it's all good. Left hammy can get funky on me, but it all blended just nicely today.
Calf Raises: 3 sets of 30 toes straight, 30 toes out and 30 toes in
These always kill me the next day. I might be feeling it for a while. LOVELY!
So far so good. Alls well that trains well!
"THERE IS NO TOMORROW!"
Your training is looking awesome my man keep up the great work. Mickey would be proud of you, ya bum!
Thanks, Dirty D!
Funny thing about burpees: it wasn't until last month that I had every actually done them. We had a work wellness retreat and were split up into teams. It was an obstacle course setup and one of the stations was burpees. I gave it a go and was spent! So taxing on the body. I didn't mind them too much and since doing them with the krav training, it's been fun. I'm a masochist like that! HAHA!
Day Ten of Twenty-Five:
Had some nice pumps with today's workout. Overall, I'm having a nice tightening of the muscles, as though bags of sand are slowly filling up. I know part of it, a good majority is due to the X-Gels. I have not changed my diet much, save for eating more and this is the first week following the PHAT routine. It's all blending together quite nicely and I feel my body is making the most of what ArA has to offer. No DOMS, but I'm sure that will all change.
If anything, it feels like when I was exercising as a teen, at around 15, 16 years old. Muscles got tighter with each lifting session and I had good definition and separation, despite eating like a teen would, even one that knew better and not training with a dedicated routine. Flash-forward nearly 20 years later, and I feel I have better musculature than at that age. But, I feel my body is beginning to get primed to have that advantage I did all those years ago. No wonder it stated in the write-up to take this with a good test booster. It can only aid in augmenting one's hard training and solid nutrition.
Flat Bench Press: (for speed)
Wasn't sure how this would all play out, what with the funky left shoulder. But, 115 felt good, but I knew I could up it five more pounds and still take advantage. Worked out just fine.
Incline Bench Press:
Wasn't sure how heavy to go, then remembered it's all about hypertrophy on these days. 100 was just right and had good movement all the way through.
Incline Pushups: 3x12. I like doing these. Helps out the shoulders and triceps, and get in a good burn, stretch on the pecs. Twelve doesn't sound like much until you reach nine, then it does!
EZ Barbell Curls:
Good pump and good stretch. Really let the biceps do all the lifting, engaging them so they could make the most of it.
These always kill the left biceps and forearm. Got a good pump all the way through. Could barely move my arms as they were quite engorged from the prior exercise. Need to work on these.
One-Arm Cable Curls: (via resistance band)
Left biceps needs help. Always inferior to the right. I think it all has to do with how the left shoulder feels. Takes a while to get the proper alignment to the biceps does the curling. It's also weak, so, will take time to get this in shape. Still, it all benefited just the same.
30 felt light and 40 was good. Went slower and had better control on these than I have had in the past. Left triceps is getting in a better stretch and about 2 hours after I had finished, I could see it starting to pop out, right where it meets the left delt. Tears of joy at seeing that. Hard work is paying off. Now....it's GO time!
Cable Pressdowns: (via resistance band)
I can feel the left shoulder moving as I start these, but once I get it going, usually after the first rep on the first set, all is well. Burn city for these mofos. Loved each and every rep going down. Not strong on these as I'd like to be, but now I'm mad!
Cable Kickbacks: (via resistance band)
Burn, burn, burn. I hope to all heck I'm sore tomorrow or even on Monday. I want to be in pain as I'm typing at work, to feel the muscle twitch with certain movements and catch myself in pain if I move too suddenly. X-GEL YEAH!!
"Yeah. You see that look in their eyes, Rock? When we fought, I trained hard, but I didn't have that look in my eyes. You had it. You won."
aghh feels good to be 15 or 16 again ..dont it
im just on my day2 .. try stacking this bad boy with sns agmatine
S.n.S team member
Day Twelve of Twenty-Five:
Staring the second week in running PHAT. I was looking forward to today's workout since Sunday. I wanted to go heavier on bent-over rows and add another 10 pounds to my bench. I was only able to do one of those today. Bench is still lacking. But, I was humbled today on a few exercises. However, after the workout, I was swoll all over the place. Everything looked massive. Loved it!
Bent-Over Rows: (power)
Definitely got in more weight this time around, especially since I didn't go so heavy on the warm-up sets. I'm slow on these, not really jerking the weight up or trying to give it another go as I reach as far top as I can go. Not sure if I should dial it down just a bit, but I am able to get in clean reps all the way through. Felt boss after I got done with these.
I seem to get more reps in after the first set. Guess it is fitting since my body gets more acclimated after that first set. Got in a better stretch. Will have to focus more on my left arm position as I seem to only feel a greater burn in the right, upper side of my back. I really like belting these out.
Pullups: 7,7. I'm surprised I can do more after hitting those first two exercises. In the coming weeks--I might have said this last week--I'l be getting a belt to attach some weights. Still, was able to get in clean reps and hold form.
Disappointed. I think I might have gassed my self with the heavy rowing, as I could only do one rep of my target weight of 180. I might have been overzealous in making such a leap. Again, nicely humbled and I could barely get to four on the last set. I've adjusted my form, trying to activate as much of the pectorals as much as possible, so, that might have contributed to this as well. I definitely felt it on the second set. Left pec not up to par as the right. Still looks good though. Next week, I'll try for 175.
Seated Overhead Press:
Did a quick warm-up considering it's been some time since I last did these and wanted to get the muscles ready for more weight. Might go heavier next week and try to fail at about six reps. Shoulders felt great after this.
EZ Barbell Curls:
Not much difference in weight from the hypertrophy day, but I knew that by going too heavy, I would not be activating the biceps themselves. I upped the weight on the last set. I'll probably start their next week and see if I can get six world-class reps out of it.
Rough, but solid. Right triceps much stronger than the left, but I'm focusing on keeping that bar level and not favoring the stronger side. Getting in a deeper stretch, as I notice a better pump in the upper part, where it meets the rear delt.
Again, I was swoll like mad. This was one long workout, if only because of the lengthy rest in between the power sets. I always chug BCAAs throughout the routine (ModernBCAA+) and the pre-workout gave me a good boost to keep it altogether. Just gonna keep powering through it.
"I saw you beat that man like I ain't ever seen no man get beat before and the man kept coming after you."
Glad to see the epic pumps and fullness are kicking in!
Serious Nutrition Solutions Representative
Revolutionizing Sports Nutrition, One Product At A Time
Loving this log so far, I'm purchasing two bottles and running them as soon as I get them. Solid training all around brother, it inspires me to push myself further.
Thanks, Dirty! Glad you're enjoying it. You're gonna love X-Gels. With your dedication to all you're doing, you'll benefit greatly.
Looking really good in here,love the detail in your updates and great work in the gym!
SERIOUS NUTRITION SOLUTIONS
mack @ seriousnutritionsolutions.com
"Revolutionizing Sports Nutrition, One Product At A Time"
Day Thirteen of Twenty-Five:
Still going strong. Had a good workout today. Focused better and really dialed it in. Legs are getting stronger even though at times I get tentative about hitting it hard given how my knees might hold up. But, I take it slow and take all the precautions. Did a longer warm-up this time around, wanted to get as much blood warm and circulating before hitting it. I know that aided in getting through today.
Second set felt odd. I don't think I had the right foot spacing for my needs. I tend to take a wider stance than shoulder-width. Not considerable, but enough to get in a good stretch. I can't sink below my knees. Mainly for comfort and safety's sake. But, the quads are getting bigger and I'm blasting through it. Will up the weight next week. Maybe 205...but an increase is an increase. All about that overall load in the long run.
Was pleased with how my left leg responded to these. Toe was in line just like the right. Made me happy!
Felt a better stretch with these on the first set. Felt it slightly more in the lower back on the subsequent sets. Still got in a good stretch. Left leg feels like a bunch of nerves are unraveling like a set of iPod headphones--from so many years of neglect and slow atrophy of the hammies. Damn good to get this in order.
20 felt light which added to my enjoyment in this workout. 30 was a good struggle but a nice benchmark moving forward. Solid through and through.
Not too pleased with these. Suffice it to say that my calves are a serious weak spot. Got the proverbial chicken legs. They're slowly beefing up. I 'spose I'll just add more weight, take my time and give hell.
That's all for today. Tomorrow is off day, so next update will be Thursday.
"All I wanna do is go the distance. Nobody's ever gone the distance with Creed."
Day Fourteen of Twenty-Five:
Pumps look nice during the workout. Everything's swoll and if only I could stay that way! Noticing some good firming on the arms and somewhat in the chest. Also, quads. Speaking of quads, after having read this article, I will try doing as such. Gonna have to start out with much lighter weight, but, I'm willing to give it a go. My legs are a sore spot for me and I feel it might help my knee, so long as I don't get too crazy with it and keep it all in balance. I tried doing a few reps with just bodyweight and could feel a difference. It will take some time, but, what's the rush after all!
I'm still thinking I need to up my caloric and protein intake, but, finding time to eat is getting limited. I might go back to my morning shake and eat a lighter meal after my post-workout shake.
Bent-Over Rows (for speed):
Getting better at these. Keeping strict form and trying to raise that bar up as fast as I can solely using my back. It's working. I should have started at 105 since I was able to crank it up to 150 earlier this week. I'll shoot for 110 next week. Guess that means I'll have to crank out more on the power days. I like that idea!
Felt good with these. They have always been a favorite of mine. I should probably go just a touch lighter for a better burn.
Used a wrist strap on these to really let the lats do the pulling. Made a difference on the right--better side--and not so much on the left--one with the funky shoulder. Still, able to get in a good sequence through and through. Perhaps lighter weight will aid me better.
Love this! The traps start moving on their own once I'm down; the residual build-up of the motion going on. Time to get all Patrick Willis status with these!
Rope Pulldowns (via resistance band):
Much better than last week's attempt with cable rows. Got in a good stretch and really let the serratus do all the work. Need to tweak the form better on these, but I like where this is going.
Seated Overhead Press:
In going for a hypertrophic burn--to invent a phrase--I think I went too heavy. I should have lowered this to 40 to really burn these to 20 reps. Got it ready for next week now!
Face Pulls (via resistance band
First time doing these. It will take time to adjust and get in the proper rhythm. Felt I got it going on with the subsequent sets. Left shoulder feels odd, but it just tells me I need to pull with the shoulder blades in better. I think it's helping that left shoulder even with this being the first time I did them.
So far so good. X-Gels is giving me what I need. If I incorporate some cardio, I might trim up the belly some. Haven't had any serious DOMS, despite killing it during the workouts, even on the power days. Again, not that I'm complaining. Perhaps the recovery aspect of Intimidate is aiding in that sense. Who knows. But I do know that with X-Gels and eating well, training hard and getting in good rest, the body is responding positively. And that's that I'm just a touch over half way done with this bottle.
"We always have to be in the middle of the action 'cause we're the warriors. "
Day Fifteen of Twenty-Five:
Nice, brisk and effective workout today. Had a touch of calling this one a day, but sometimes that happens. Just gotta fight through it--Rocky status!
Squats: (for speed)
Felt a better stretch in the glutes and hammies this time around. Got a better foundation from which to explode up top. Need to keep working on this to take full advantage. I'm getting there.
Good burn going in on these. Upped the reps to recruit as many fibers as possible. Lowered the weight on the last set to keep that burn going. Should have done a pyramid, but don't want to push too far.
Second set was by far one of my best sets since doing these. I'm getting stronger in the hammies and able to really flex those bad boys all the way through. It's paying off.
Good burn. Fluid control all the way through. Solid!
Sometimes my left calf gets weird on me as I do these. All a result of the tricky knee. Still, finally starting to see some mild mass being developed. Gonna take many months to get there where I want them. I'm in no rush.