Mkretz's first cut with Formutech level !!

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    Thanks man....u guys think I suould carb cucle then since I'm so lean or just start bulking for a few months after this log? Rest periods for heavy work like 6-10 reps os a minute to a minute and a half probanly ...where u see me lighten the weight and do high reps its only 30-45 seconds, I try to get both types of hypertroohy....trying to maximize strblength and hypertrophy as much as possible simultaneiously

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    Anyone else have a bf guess???? And I think the extra gat in my lower abs is fron all the cardio i do....a lot, but I love to eat lol......any idea why my legs are not defined th ough, u mean I squat like 365 and dl 465...I would think there would be more there
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    Quote Originally Posted by mkretz View Post
    Anyone else have a bf guess???? And I think the extra gat in my lower abs is fron all the cardio i do....a lot, but I love to eat lol......any idea why my legs are not defined th ough, u mean I squat like 365 and dl 465...I would think there would be more there
    Try hitting 10x10 on squats and do 100 rep walking lunges. That'll get your quads popping!
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    Quote Originally Posted by TheSwanks View Post
    Try hitting 10x10 on squats and do 100 rep walking lunges. That'll get your quads popping!
    that sounds like fun......i think im gonna do those lunges next workout, what weight u use?
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    i tend to do my heavy squatting with a wide stance really istting back on myglutes andhamstrings, i think ill do the 10x10 with close stance....and fronts to hit the quads more!!! lets go!!
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    Quote Originally Posted by mkretz View Post

    that sounds like fun......i think im gonna do those lunges next workout, what weight u use?
    You don't need much! 30s do the trick. Knee to floor every step. Do 100 steps straight even if you have to catch your breath toward the end. 1 or 2 sets of this and you're going to have serious problems walking out of there. Lol
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    Quote Originally Posted by mkretz View Post
    i tend to do my heavy squatting with a wide stance really istting back on myglutes andhamstrings, i think ill do the 10x10 with close stance....and fronts to hit the quads more!!! lets go!!
    Great plan!
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    Legs wed....can't qait, they are fresh e mjk ough to do thwm today but its back day :-(
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    Sorry for the lack of updates guys, finals week....last two today and tomorrow
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    Quick recap though.... back on monday was pretty good did heavy si ngles of 420 fove sets

    Then pendlay rows workong up to 170 for 8
    Strict bent over rows with chains fove sets, the chains gove an unbelieveable peak contraction.
    Low cable row five stroct heave sets of 8-10 with a double drop on the last set

    Heavy one arm db row working up to 100s for 10

    Lat pulldown four sets 10-12 ss with trx row

    Hammer strength row ss chest supported row 3 sets
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    Yest was shoulders...started out woth heavy towel bench working up to 205 for 6 with pauses at the bottom

    Them speed bench , 115 plus bands 12 sets of three

    Standing military press stroct sets of 6-8 with 95

    Db press 5 sets 8-10 55 lb co stand tension plus forced reps and double drop on last set

    Heavy lateral raises four sets 30-35 lbs then light cobstand tension raises with 17.5 for 12 3 sets

    Smith machine high pull 4 sets

    Leaning can le side raises behind the back, four sets forced reps on last set

    Face pull five sets 8-10 reps ss with band oull aparts

    Strict rev db rev. Fly 15 lb three sets of 15

    Then I tried some kettle bell swings...those th ings are good only did like four sets with 95lb bell and my hammies are a little sore todat
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    Level II is still working and tasting great, sweating my ass off on the eliptical right now as I write this..... energy is great...


    One wierd thing however is that I have been diZzy for the past like fove days, no idea why...its really hard to get my qorkout started but once I get into it I'm ok but other than that I'm like always dizzy wjen I'm not really stimulated.....kinsa freaked out esp since I'm on trt
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    Quote Originally Posted by mkretz View Post
    Level II is still working and tasting great, sweating my ass off on the eliptical right now as I write this..... energy is great...


    One wierd thing however is that I have been diZzy for the past like fove days, no idea why...its really hard to get my qorkout started but once I get into it I'm ok but other than that I'm like always dizzy wjen I'm not really stimulated.....kinsa freaked out esp since I'm on trt

    That is really strange. We have not heard about anyone being dizzy off of Level II. Are you taking it on an empty stomach later in the AM or something? Trying to guess here and all I could think of.
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    Quote Originally Posted by mkretz View Post
    Level II is still working and tasting great, sweating my ass off on the eliptical right now as I write this..... energy is great...


    One wierd thing however is that I have been diZzy for the past like fove days, no idea why...its really hard to get my qorkout started but once I get into it I'm ok but other than that I'm like always dizzy wjen I'm not really stimulated.....kinsa freaked out esp since I'm on trt
    you're not low carbing are you? that gets me all screwy like that
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    Quote Originally Posted by Brucega View Post

    That is really strange. We have not heard about anyone being dizzy off of Level II. Are you taking it on an empty stomach later in the AM or something? Trying to guess here and all I could think of.
    What supplements are you taking along with level 2? Forskolin gives me low bp which makes my warm up on a bicycle or something else essential to raise my bp.
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    I always take it fasted due to IF ...I'm kinda low carbing....usually two days around 150 with only carbs from veggies and dairy then a high carb d ay of like 500 carbs...the worst dizzyness was actually a day after a high carbb day....high carbs today so well see how I feel tomorrow
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    Quote Originally Posted by mkretz View Post
    I always take it fasted due to IF ...I'm kinda low carbing....usually two days around 150 with only carbs from veggies and dairy then a high carb d ay of like 500 carbs...the worst dizzyness was actually a day after a high carbb day....high carbs today so well see how I feel tomorrow
    I bet its your blood sugar crashing
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    Bit it lasts like all day...also, what does that mean since its recent...am I becoming insulin resistant or somethin
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    Quote Originally Posted by mkretz View Post
    Bit it lasts like all day...also, what does that mean since its recent...am I becoming insulin resistant or somethin
    No..calm down. I suggest taking atleast a bcaa product with it.
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    Quote Originally Posted by mkretz View Post
    Bit it lasts like all day...also, what does that mean since its recent...am I becoming insulin resistant or somethin
    no no, def not. When you go from very high to very low carb days your levels can take a little bit to even out
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    I do take a bcaa supplement..........maybe i need some endurance :-) haha ......... its just wierd cuz ive been doing this type of eating fora while.
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    Quote Originally Posted by mkretz View Post
    I do take a bcaa supplement..........maybe i need some endurance :-) haha ......... its just wierd cuz ive been doing this type of eating fora while.
    Do you check your blood pressure often?
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    No but its usually a little low
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    Quote Originally Posted by TheSwanks View Post

    Do you check your blood pressure often?
    Any vasodilators in level 2?
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    So I'm probably going to start upoing my carbs on a consistent basis.... .how do you think this would work for lean mass gains

    300 carbs every workout day, weekends off with 150 carbs just from veggies and dairy...then monday is high carb like 500...think 500 is too much? Or 300 too much...I do high volume workouts and a lot of cardio...I just don't want any fat spill over fron too many carbs
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    Since I m only like 170 I'm not sure how many carbs my body can really hold
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    Quote Originally Posted by pyrobatt View Post
    Any vasodilators in level 2?
    good question. @Brucega
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    Quote Originally Posted by TheSwanks View Post
    good question. @Brucega
    Chemist out so I will try to assist. Yohimbe is a vasodilator so I am pretty certain that A Yohimbe being an isomer would have a vasodilation effect as well. I will speak to him over the weekend or Monday and see if I am on the button or not!! Economics did not delve in to this!
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    Quote Originally Posted by Brucega View Post

    Chemist out so I will try to assist. Yohimbe is a vasodilator so I am pretty certain that A Yohimbe being an isomer would have a vasodilation effect as well. I will speak to him over the weekend or Monday and see if I am on the button or not!! Economics did not delve in to this!
    Well....vasodilators can cause low bp. Coupled with a lower blood sugar = dizziness and nausea. Hop on the bike or jump up and down if you feel these symptoms.
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    Quote Originally Posted by pyrobatt View Post
    Well....vasodilators can cause low bp. Coupled with a lower blood sugar = dizziness and nausea. Hop on the bike or jump up and down if you feel these symptoms.
    this is what I'm thinking. it's what makes the most sense
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    Dizzyness was not as bad last couple days...it was there but was able to have some intense workouts...ill update u guys tonight on the crazy leg workout yest, legs are soo sore...and the intese...lets call it, upper body day today :-)
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    Quote Originally Posted by mkretz View Post
    Dizzyness was not as bad last couple days...it was there but was able to have some intense workouts...ill update u guys tonight on the crazy leg workout yest, legs are soo sore...and the intese...lets call it, upper body day today :-)
    nice! looking forward to the update bro!
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    Alright,quick note on the dizzyness, i do not attribute it to level 2 i just want to clarify that.

    Now onto the workouts!!

    LEGS - 12/12/13

    speed dl (75% 1rm)
    345x2x10

    Low box squat - crazy hard

    195x8
    195x8
    195x8
    205x8
    225x8

    Leg ext
    4 heavy sets 8-10 reps
    3 double drop sets 12-15 reps to start

    front squats 10x10 - 115 lbs - constant tension - 30 second rest

    close stance back squat - 125 lbs 10x10 constant tension - 30 second rest

    100 rep lunges!!! - 4 sets! - chain around my neck

    first 3 sets i dropped the chain after 50 but last set i did all 100 with the chain, legs were swole!!! - i also did 30 squats with the chain and 30 without right after i stopped the 100 lunges, could barely even do a body weight squat!

    leg press 5 sets 10-15 drop from 6 to 1 plate one plate at a time on last set, i was sooo weak i normally do 8-9 plates per side for the same rep range

    glute ham raise 5 sets of 12

    lying leg curl 5 sets 10-15 drop on last 2 sets
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    today - 12/13/13

    Chest/back/arms ;-) was supposed to be a chest/tri day but i am taking the next two days off so i figured y not try to do the most possibe work :-) I love the fast paced lifting, keeps me focused and swole haha

    Came soo close to getting 250 up in bench but did not get it..... :-( maybe next week

    db bench
    80x6
    80x6
    80x6
    80x6+2
    80x5+3
    50x10-15 3 quick sets

    DB incline ss with two hand neutral grip bent over DB row 55 lb x 10
    65x7
    65x6
    65x6
    65x6+2
    65x6+2
    42.5x10-15 3 quick sets

    Dips + chain ss with neutral grip pulldown 10-12 reps

    x8
    x8
    x6
    x6
    x6
    x6 drop bodyweight
    bodyweight as many x 3 sets

    banded incline hammer strength 4 sets 10-12 ss low cable row

    trx push up ss trx row 3 sets

    decline bench 135lb 15 reps ss chest supported row

    1 arm machine fly - crossed over really far in the middle on this machine, amazing contraction.


    Cable pushdown ss cable preacher curl 4 sets 8-12 with double drop on last set

    over head rev. grip tricep ext ss rope cable curl 4 sets 10-12 double drop on last set

    trx tricep ext ss band pushdowns 3 sets

    trx cross body curl 3 sets
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    Quote Originally Posted by mkretz View Post
    Alright,quick note on the dizzyness, i do not attribute it to level 2 i just want to clarify that.

    Now onto the workouts!!

    LEGS - 12/12/13

    speed dl (75% 1rm)
    345x2x10

    Low box squat - crazy hard

    195x8
    195x8
    195x8
    205x8
    225x8

    Leg ext
    4 heavy sets 8-10 reps
    3 double drop sets 12-15 reps to start

    front squats 10x10 - 115 lbs - constant tension - 30 second rest

    close stance back squat - 125 lbs 10x10 constant tension - 30 second rest

    100 rep lunges!!! - 4 sets! - chain around my neck

    first 3 sets i dropped the chain after 50 but last set i did all 100 with the chain, legs were swole!!! - i also did 30 squats with the chain and 30 without right after i stopped the 100 lunges, could barely even do a body weight squat!

    leg press 5 sets 10-15 drop from 6 to 1 plate one plate at a time on last set, i was sooo weak i normally do 8-9 plates per side for the same rep range

    glute ham raise 5 sets of 12

    lying leg curl 5 sets 10-15 drop on last 2 sets
    Oh. My. God. That's a boat load of volume dude!! Awesome work! How do you feel about those lunges, great right??
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    Lunges were crazy...not necissarily painful just like a numb feeling from all the blood....today os even worse I don't think I've ever had sych localized soeeness in my quads.....love it....gonna do it all over again once I am capable lol
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    Quote Originally Posted by mkretz View Post
    Lunges were crazy...not necissarily painful just like a numb feeling from all the blood....today os even worse I don't think I've ever had sych localized soeeness in my quads.....love it....gonna do it all over again once I am capable lol
    Awesome man! That's really going to bring the definition out in those quads
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    Thanks alot man
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    One thing I have really noticed lately is how much this really does kill my appetite, I was thinking how i really havent been hungry throughout the day lately, probably cuz i take level 2i n the morning with cardio...well today it really shined... i didnt get to my cardio till laterin the day after i had lifted. I was pretty damn hungry throughout the day,it sucked lots of diet pop and gum to try to help plus bcaas but nothing really cut through it. Then I was able to take my level 2 and do some cardio, not hungry the rest of the night!!! The appetite supression is great when following IF
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    yest - 12/16/13 - back

    switched to conventional DL to hopefully strengthen some weak points to help my sumo DL\\

    worked up to 405x1 just stopped there since im not used to conventional

    365 5 sets of 3
    315 5 sets of 6
    225x16

    speed squat - 175 plus bands- 11 sets of 2

    banded good morning 115x8x5

    pull up 5x5 ( super hard, i suck at pull ups :-(

    bent over row with chains
    5 sets 8-10
    3 sets 12-15

    1 arm DB row
    95x8x4
    50x15x3

    1 arm hammer strength row
    4 sets 10-12 slow negatives 2 second contractions

    chest supported row ss t bar row 4 sets 10-12 drop on last set of each

    tri set

    str8 arm puldown
    lat pull down
    high row (standing at atpulldown station)

    hanging leg raises 4x12

    decline crunches 4x12

    wheel roll outs




    I will update todays workout tomorrow, im a day behind lol sorrrry
  

  
 

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