MIND AND MUSCLE NOCTURNUS

EMPIREMIND

EMPIREMIND

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First of all i would like to thank NurseGray and the good folks at mind and muscle. They have granted me this opportunity to log this product. I am a 29 year old 220lb standing 6 ft tall. I train 6-7 days a week including active rest days. My lifting style consists of power lifts on heavy compound lifts mixed with bodybuilding hypertrophy. I train instinctively and incorporate HIIT, barbell complexes and callisthentics. I do cardio daily, and often twice a day. My current goals are recomping at 220 for the next month, leading into a slow cut for the summer. I often train at night on the weekdays. On the weekends i train midday. I will be taking nocturnus during the weeknights as a pre workout and will incorporate it as a stacked preworkout on the weekend with stims as well as pre bed.
Heres some info about the product:


Nocturnusjpg.jpg


Nocturnus-Supp-Infor.jpg


[video=youtube_share;Hhqo3z1DUto]http://youtu.be/Hhqo3z1DUto[/video]

"What Is Nocturnus?

There are many night time formulas on the market. Most people have absolutely no idea what they do or how they work, Nocturnus Nighttime Pre-Workout is special. It is BOTH a pre-workout and a pre-bed supplement.

Nocturnus is a supplement you use before bed to increase your growth hormone while you’re sleeping. Night time growth hormone burns fat and protects muscle while that fat is being burned. Anyone who wants to lose fat would be a fool not to use Nocturnus.

Nocturnus Nighttime Pre-Workout is everything you need for insane pumps, and fat burning, plus unlike other pre-workouts, Wyked 2.1 and Nocturnus cause an insane GH release and up regulate key receptors (androgen, igf-1) to amplify the effects of other muscle building supplements.

Can I Stack Nocturnus?

All Mind and Muscle brand products are designed to be used in a regiment with all other Mind and Muscle brand products. For example, taking Nocturnus with T2 before bed will amplify fat burning when used together, resulting in even more dramatic fat loss.

How Much Can I Take?

The limit of Wyked 2.1 one can take is generally three scoops because of the caffeine. NOCTURNUS is a pre-workout as well, but unlike most other pre-workouts, it contains no caffeine or other stimulants. For this reason, there is no limit to how much Nocturnus you can take! You can add as much Nocturnus to Wyked 2.1 as you want, or use Nocturnus by itself at night and still achieve that Wyked pump without being up all night!

What about people with heart conditions?

Many people are sensitive to stimulants or have heart conditions. We made Nocturnus for you!


How to use: Use 2-3 scoops before bed or as a night-time pre-workout. Do not exceed 4 servings per 24 hour period. This can be stacked with all other Mind and Muscle Brand products. "
 
EMPIREMIND

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First impressions of product:

I took this produxt in conjunction with a mild stim product. I took the stim pre evening workout, and i had three scoops of nocturnus intra workout. This was an awesome setup. I knocked out an insane amount of volume and was supercharged for the whole night. The taste is great, i actually look forward to it. They dont list a flavor, but it tastes like lemonade or lemon lime. Very good and easy to drink. At three scoops i felt the beta alanine tingles lol. Also want to mention that the scoop was at the top of the container!
 
EMPIREMIND

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Day 1

Midday cardio
20 mins up and down a flight of stair at my job.


PM Training: Legs, Chest and Abs

Legs:

Barbell squats

135x15 225x10 315x10 365x8 405x6

225x20 for 5 sets for 100 reps total


Single leg press

280x10 370x10 470x10 520x6

Calf raises on leg press: Deep stretch, full extensión with hold at top
520x10 for 4 sets


Chest: hypertophy workout and Abs

Barbell bench press
135x20 175x10 225x10 225x10 225x9 225x8 235x6

Superset

Abdominal knee pulls on ball
4 sets of 20


Incline barbell bench
165x8 165x8 165x8 165x8 175x6

Superset

Abdominal crunches on ball
4 sets of 20


Incline cheat busters with db's
4 sets of 45x12

Superset

Abdominal V ups
4 sets to failure


Flat bench db flies
4 sets of 45x10

Superset

Situps
4 sets of 20


Decline bench press
4 sets of 60x15

Superset

Leg raises
4 sets to failure
 
EMPIREMIND

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I had nocturnus as a standalone intra workout along with a coffee pre workout. This was a perfect combo because it was just enough to get me going but not too much to have me awake all night...

Day 2

Midday Cardio, 25 min stairs

Evening Cardio, 5 miles total
HIIT on eliptical:10 mins
Jog on elliptical: 37.5 mins


PM Training: Shoulders

Barbell Military Press
95x15
115x12
135x10
135x10
145x9
155x8


Circuit 1: 4 rounds, 4 exercises

Barbell Military Behind The Neck
95x15
115x15
135x12
155x10

Swinging Side Lateral Raises
4 sets of 45x12

Upright Rows w/ Plates
35 each hand x 12
35 each hand x 12
45 each hand x 10
45 each hand x 10

Wide Grip Pull-ups
4 sets of 10


Circuit 2: 4 rounds 3 exercises

Barbell Shrugs
185x20
275x20
395x10
395x10

Rear Delt Db Flies
45lb db's, 4 sets of 10

Wide Grip Pull-ups
4 sets of 10


DB Arnold Press
45x12
60x9
70x6

Cable Ride and Rear Relt Raises
8 sets to burnout, each side w/ weight drops
 
EMPIREMIND

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I took three scoops of nocturnus preworkout with a 200mg caffiene and 5 mg of yohimbine hcl. Loving the taste and versitility of nocturnus!

DAY 3

Day off from cardio

PM Training: Back and Triceps


Barbell T Bar

3 - 45 Plates
10 reps
4 - 45 Plates
10 reps
5 - 45 Plates
10 reps
6 - 45 Plates
6 reps


Barbell Bent Over Rows, Over Hand, Wide

205x10
225x10
245x10
275x8


One Arm MountainDog Barbell Lat Rows

2 25 Plates
10 Reps Each Side
2 25 Plates
10 Reps Each Side
3 25 Plates
10 Reps Each Side


One Arm Parallel Barbell Lat Rows

3 25 Plates
10 Reps Each Side
2 25 Plates
20 Reps Each Side
1 25 Plate
30 Reps Each Side


Single Arm Lat Pull Down

130x6
100x10
100x10
100x10


Underhand Cable Rows
205x10
225x10
265x6
5 plate drop set starting at 205, each drop 10 pounds


Wide Grip Lat Pullovers on Lat Pulldown Bar

5 sets of 40x20


30 min rest and refuel

Triceps

Barbell Skull Crushers
65x10
95x10
115x7
115x7
85x10

Close Grip Bench
135x15
185x12
225x8
235x4
235x4
225x7
185x10

Tricep Pushdowns
72.5x10 overhand
35x15 underhand

80x10 overhand
35x15 underhand

95x6 overhand
35x15 underhand
 
EMPIREMIND

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Tonight i had a very late workout, started at 8:30 pm. I didnt take any nocturnus preworkout, so i took it pre-bed. I dosed two scoops with a lot of water. I had a good nights sleep as usual, didnt notice it being any better, but not sure how to tell if gh release was higher or not lol. Ultimately i slept well, so mission accomplished, and i had the treat of lemonade before bed lol win-win

Day 4

Midday Cardio
25 mins up and down stairs

Evening Training
Chest - German Volume Training influenced 10x10 structure

Incline Dumbell Press
35x30, 50x15 warm ups
90x10 for 5 sets

Flat Dumbell Press
90x10 for 5 sets
(I started to fail on my last two or three sets at reps 8-10, had a light spot to finish, as well as using rest pause for the final 3 reps)

Total DB Press 90# for 100 Working Reps


Incline Cable Flies
25x15
30x10
30x10
35x6

Downward Cable Flies
30x10
30x10
35x10
35x10


Machine Bench Press
150x15
170x15
170x12
130x15

Superset

Dumbbell Pullovers
50x15
60x10
60x10
 
EMPIREMIND

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Short but solid leg workout tonight, which was hamstring focused and a change of pace from my usual squat routines. Going to take nocturnus before bed.

Day 5

Pm Training: Legs with a focus on hamstrings

Front Squats
5 sets of 135x10

Landmine Squats with Barbell (seen on AM homepage in article this week)
1 45 plate x 10 reps
2 45 plates x 10 reps
3 45 plates x 10 reps
4 45 plates x 10 reps

Smith Machine Lunges (each leg)
70x10
120x10
140x10
170x8
220x6

Glute and ham raises on back extension
body weight x10
25x10
50x10
80x10

Lying leg curl
85x30
70x35
55x35
 
EMPIREMIND

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Another great workout. I kept it short but intense and hit my arms. I took my nocturnus half pre and half intra. Got some great pumps today.

Day 6

Fasted AM Cardio

Level 12 on Elliptical
15 mins HIIT 15 secs sprint 45 secs jog
20 mins steady jog at 6 speed
Total 35 mins, 4 miles

PM Training: Arms

Close Grip Bench
115x20 205x10 255x10 255x8 205x10
Superset
5 sets supinated curls with 60 lb dbs to failure

Weighted Dips
45x15 45x15 90x10 90x10
Superset
Wide grip bicep cable curls
65x10 72.5x10 85x10 95x6

Tricep overhead extensions with cable
72.5x10 80x10 95x10 100x10

Db hammer curls 5 straight up , 5 across the chest
60x10 70x10 80x10
Superset
DB French Curls
70x10 90x10 90x10
 

classic27

Guest
When using it before bed do you feel groggy at all in the morning?
 
EMPIREMIND

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When using it before bed do you feel groggy at all in the morning?
No I havent noticed that at all. I am going to try some more as pre bed, but for a preworkout its really convenient because on its own i get some great pumps and if i need a boost i can stack with caffiene tab or a cup of coffee.
 
EMPIREMIND

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Day 7


Fasted AM Cardio

Level 12 on Elliptical
35 mins steady jog at 6 speed
Total 3.5 miles

Calf extensions
150X10 190x10 225x10 250x10 305x5

Abs
300 torso twists
100 Roman chair leg raises
100 Reverse crunches

Oblique cable woodchoppers
20x20 for 5 sets each side

Cable rope crunches
50X20 60x20 60x20

Bent Leg raises on decline bench
5 sets to failure

Torso twist machine
3 sets 130x20 each side


PM Training

Olympic Clean Jerk and Press
135 x 5
155 x 5
175 x 5
185 x 4

Deadlifts
315x10
325x10
325x15
415X6
315X10
315x8
 
Tagger

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First of all i would like to thank NurseGray and the good folks at mind and muscle. They have granted me this opportunity to log this product. I am a 29 year old 220lb standing 6 ft tall. I train 6-7 days a week including active rest days. My lifting style consists of power lifts on heavy compound lifts mixed with bodybuilding hypertrophy. I train instinctively and incorporate HIIT, barbell complexes and callisthentics. I do cardio daily, and often twice a day. My current goals are recomping at 220 for the next month, leading into a slow cut for the summer. I often train at night on the weekdays. On the weekends i train midday. I will be taking nocturnus during the weeknights as a pre workout and will incorporate it as a stacked preworkout on the weekend with stims as well as pre bed.
Heres some info about the product:


View attachment 116750

View attachment 116751

[video=youtube_share;Hhqo3z1DUto]http://youtu.be/Hhqo3z1DUto[/video]

"What Is Nocturnus?

There are many night time formulas on the market. Most people have absolutely no idea what they do or how they work, Nocturnus Nighttime Pre-Workout is special. It is BOTH a pre-workout and a pre-bed supplement.

Nocturnus is a supplement you use before bed to increase your growth hormone while you’re sleeping. Night time growth hormone burns fat and protects muscle while that fat is being burned. Anyone who wants to lose fat would be a fool not to use Nocturnus.

Nocturnus Nighttime Pre-Workout is everything you need for insane pumps, and fat burning, plus unlike other pre-workouts, Wyked 2.1 and Nocturnus cause an insane GH release and up regulate key receptors (androgen, igf-1) to amplify the effects of other muscle building supplements.

Can I Stack Nocturnus?

All Mind and Muscle brand products are designed to be used in a regiment with all other Mind and Muscle brand products. For example, taking Nocturnus with T2 before bed will amplify fat burning when used together, resulting in even more dramatic fat loss.

How Much Can I Take?

The limit of Wyked 2.1 one can take is generally three scoops because of the caffeine. NOCTURNUS is a pre-workout as well, but unlike most other pre-workouts, it contains no caffeine or other stimulants. For this reason, there is no limit to how much Nocturnus you can take! You can add as much Nocturnus to Wyked 2.1 as you want, or use Nocturnus by itself at night and still achieve that Wyked pump without being up all night!

What about people with heart conditions?

Many people are sensitive to stimulants or have heart conditions. We made Nocturnus for you!


How to use: Use 2-3 scoops before bed or as a night-time pre-workout. Do not exceed 4 servings per 24 hour period. This can be stacked with all other Mind and Muscle Brand products. "
In to check this **** out. Hopefully I'm not too far behind haha.
 
EMPIREMIND

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Day 8: Legs and Arms

Legs

Barbell Squats
225x20
275x20
315x15
225x25
225x20
100 Reps Total

Front Squats, Feet Together
3 sets of 135
*
Leg Extensions
190x15
210x15
265x15
315x9

Lying Leg Curls
125x15
145x15
155x15
175x10

DB Straight Leg DeadLifts
45x15
65x15
75x15
75x15

Walking Lunges
Bodyweight x 30 Yards x 4 sets


Arms

Opposing Set 1
Barbell Wide Curl and Barbell French Curl
4 sets of 65x15 each

Opposing Set 2
DB seated curls
35x10 - 4 sets
DB Skull Crushers
30x10 - 4 sets

Opposing Set 3
Hammer Curls:7 straight up, 7 across the chest
45x14- 4 sets
Tricep Pushdown
50x20
57.5x15
65x12
72.5x10

Opposing Set 4
Standing Cable Bicep Curls
20x20
25x15
30x12
35x10
DB Tricep Kickbacks
25x10 - 4 sets


I had a monster session. I took some stimmed pre before i hit my legs, just enough to get me going. About half way through that I drank an intra shake with three scoops nocturnus and some quick carbs... I drank that into my next arm workout. The arm workout produced the absolute best pump I have gotten in months. I had veins popping out that I havent seen since last summer when I was really lean. I love this stuff at the beginning and intra workout, it keeps me focused and energiyed without feeling cracked out from too many stims. I ended my arm workout at 10:30pm, i walked out calm and ready to eat and sleep, not stimmed out of my mind. Nocturnus is a great product for us night walkers lol.
 
EMPIREMIND

EMPIREMIND

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Drank my nocturnus intra workout. The taste is something i look forward to and gives me something to look forward to while training. Great stuff.

Day 9

Back

Hammerstrength Iso Lat Pulldown, Underhand Grip
2 45 plates x10
2 45 plates, 1 25 plate x10
3 45 plates x 7

Hammerstrength Iso Lat Pulldown, Overhand Wide Grip
2 45 plates x10
2 45 plates, 1 25 plate x8
3 45 plates x5

Barbell Rack Pulls
225x12
315x10
405x10
495x9
375x12

One Arm DB Row
100x10
110x10
125x10

Hammerstrength Iso Lat Pulldown, Overhand Wide Grip
1 45 plate x 10 x 4sets
Superset
Hammerstrength Iso Row, Overhand Wide Grip
1 45 plate x 10 x 4sets

Seated Calf Raise
200x10 - 5 Sets
 
Tagger

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Drank my nocturnus intra workout. The taste is something i look forward to and gives me something to look forward to while training. Great stuff.

Day 9

Back

Hammerstrength Iso Lat Pulldown, Underhand Grip
2 45 plates x10
2 45 plates, 1 25 plate x10
3 45 plates x 7

Hammerstrength Iso Lat Pulldown, Overhand Wide Grip
2 45 plates x10
2 45 plates, 1 25 plate x8
3 45 plates x5

Barbell Rack Pulls
225x12
315x10
405x10
495x9
375x12

One Arm DB Row
100x10
110x10
125x10

Hammerstrength Iso Lat Pulldown, Overhand Wide Grip
1 45 plate x 10 x 4sets
Superset
Hammerstrength Iso Row, Overhand Wide Grip
1 45 plate x 10 x 4sets

Seated Calf Raise
200x10 - 5 Sets
Do you feel like it's starting to effect you yet?
 
EMPIREMIND

EMPIREMIND

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Yea for sure. I have been taking on these grueling workouts and have been dosing the nocturnus at two to three scoops. Its definitely keeping me going. The pumps are great. As far as for a sleep supplement, im not fully sure how much this helps. I am going to try this more this week. Love the taste, mixability and pumps tho, obviously without the stims which is awesome
 
EMPIREMIND

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Day 10

Afternoon Cardio
15 mins HIIT, Level 13
45 sec jog, 15 sprint
10 mins jog, Level 10

Calf Extensions, one legged
Stretch at bottom and pause at top
70x10 x 10 sets
90x10 x 5 sets
150 with both feet
3 sets of 20

I had a very chest dominant workout focused on contraction and form. Weight was kept moderate, reps were all done with a time under tension method.

Evening Training
Chest and Back

Barbell Bench Press
135x10 x 5 sets
185x10 x 5sets
225x8 x 5sets
superset w/ Wide Grip Pull-ups
5 sets x 10

Incline Barbell Bench
155x10
155x10
185x8
195x5
superset
Bent Over Rear Delt DB Rows
50x12-15 x 4 sets

Incline DB Flies
50x10 x 4 sets
superset
Bent Over Barbell Rows, Underhand
185x12-15 x 3 sets
135x20

DB Chestbusters, Flat Bench
50x15
80x6,60x6
60x12
70x10
superset
T Bar Row
3 45 Plates x 15
4 45 Plates x 10 x 2 sets
Finisher drop set:
10 reps x 4 drops: 40 reps total
45 plates: 4>3>2>1

Bodyweight Dips
3 sets to failure
superset
One Arm Rows
90x10 x 3 sets

Incline Chest Busters
30x15
35x15
40x12
45x10

I had my nocturnus at the beginning of my calf routine into my chest and back session. I really like this product intra workout. I started my chest and back at 8:30pm and finished around 10. I was sleeping at 12, but if i had a stimmed that late id be up all night and wouldnt recover right. This product is an excellent tool to have in your arsenal especially if you train at night!
 
WANTED

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Subscribed. Great workouts man.
I'm super interested in this PWO.
 
EMPIREMIND

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Day 10

PM Training: Shoulders and Arms

Shoulders

Smith Machine Military Press
95x30
115x20
165x15
205x11
225x7
255x3
225x8
superset
Dumbbell Lateral Raises
15x30
20x20
25x15
35x10
45x5
45x6

Smith Machine Military Press
DTP Extreme Drop set
115x5, rest 5 secs, 115x10, rest 10 secs, 115x15, rest 15 secs, 115x20

Barbell Upright Rows
135x10
135x10
155x6
135x10

Dumbbell Lateral Raises
3 sets 20x10

Barbell Shoulder Shrugs
135x30
225x20
315x15
455x10


Arms

Barbell Wide Grip Curls
65x10
85x10
95x10
125x4 drop 115x4 drop 85x4 drop 65x5
superset
DB French Curls
65x10
90x10
90x10
90x10 drop 50x10 drop 30x10

Zottman Curls
20x10
30x10
30x10
30x10
superset
Barbell Skull Crushers
65x10
85x10
95x8
115x6

Spider Curls
50x15
65x12
65x12
65x12
superset
Barbell Close Grip Bench
135x18
185x12
205x10
225x5

Rope Hammer Curls
35x15
50x12
65x10
72.5x10
superset
Rope Tricep Pushdowns
35x12
42.5x10
50x10
65x10

Standing Cable Bicep Curls
20x15
25x10
30x10
35x10
superset
One Arm Reverse Tricep Cable Extensions
20x15
25x10
30x10
35x10

I took three scoops nocturnus with some fast hbcd carbs before and into the first half of my arm workout. Crazy pumps, extended energy and strength when i needed it most. This was an hour and change after I did heavy shoulder work, about 8:30 pm and i needed a pick me up... Nocturnus!
 
EMPIREMIND

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Day 11

Midday cardio 20 mins stairs


PM training: Chest and Legs

Chest : hypertrophy and power work
Barbell bench press
225x8
245x5
275x4
295x2
225x6
225x6

Smith machine incline guillotine press
115x10 for 4 sets
115x8 for 4 sets
115x6 for 2 sets

Decline barbell bench
135x30
225x10
225x10

Leg workout:
Barbell back squats
135x10 warm up
225x20
245x20
275x20
295x20
315X21
Total = 101 working reps

Leg extensions
150x15
170x15
190x15
210x15

One legged leg press
370x8
420x8
520x8
560x6

DB Squat jumps
25 lbs x 12 x 3 sets

Lying hamstring curls
145x10
155x10
165x10
170x10

Straight legged DB deadlifts
60x10 x 4 sets
 
EMPIREMIND

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Day 12
Active rest day
35 mins fasted cardio
15 mins Hiit 15 secs rest 45 sec jog level 13
20 mins jog at level 10. Speed 6


Day 13
Active Rest - Easter
25 mins fasted cardio
15 mins Hiit 15 secs rest 45 sec jog level 13
10 mins jog at level 10. Speed 6

Callisthenics
10 sets total, 45-60 secs rest
10 wide grip pull ups + 20 push ups

DB side lateral raises pinkies up
12.5x30
20x20
25x15
30x10
45x10 swing side lateral
60x5 swing side lateral
 
MARK_

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Wow! Some crazy lifting going on in here. Great job! I'm glad you are liking the Nocturnus. I haven't used it yet during a workout. I used it during two 660 mile drives and before bed with great results
 
EMPIREMIND

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Wow! Some crazy lifting going on in here. Great job! I'm glad you are liking the Nocturnus. I haven't used it yet during a workout. I used it during two 660 mile drives and before bed with great results
Thanks. I really want to use it more pre bed, but i love taking it intra workout. I get great energy boosts during the most grueling session. I also like to stack it with stims if its earl enough in the afternoon. Love this stuff tho. Its very versitile!
 
EMPIREMIND

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Day 14

Midday cardio, 20 mins up and down a flight of stairs

Pm training:
Chest and rear delts
90lb DB presses, every set to failure until 100 total reps. 50 incline, 50 flat
Rear delt db rows
3 sets of 45x10
Cable flies
20x20 25x15 30x10 35x10 35x10 35x8
Superset
Rope face pulls
50x20 57.5x20 65x20 70x15 80x15 95x7

DB flat bench flies
50x10 x 3 sets
Superset
Rear delt seated db lateral raises
20lb x 3 sets of each to failure

Barbell bench press
135x20x3 sets, 30 secs break

Legs and arms
Barbell back squats
225x20 225x20 245x20 275x20 325x20
Superset
Supinated bicep db curls
50x8 for 4 sets
Superset
Db french curl
75x10 80x10 90x10 90x10

One legged leg press
370x8 460x8 550x5 600x5
Superset
Barbell bicep curls
55X10 75x10 95x10 95x10
Superset
lying Db skull crushers
30x10 35x10 40x10 40x10

Box step ups with dumbbells
50x12x4 sets
Superset
Seated Incline bench db curls
30x15 for 3 sets
Superset
Diamond pushups
4 sets to fail (around 20-30)

Overhead tricep db extensions
15x12 for 3 sets

Leg extensions and leg curls
3 sets to failure

Db straight leg dead lifts
55x12 for 3 sets

Abs:
Roman chair knee raises
3 sets of 45
 
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Thanks. I really want to use it more pre bed, but i love taking it intra workout. I get great energy boosts during the most grueling session. I also like to stack it with stims if its earl enough in the afternoon. Love this stuff tho. Its very versitile!
I used it today for the first time intra workout and it was great. I used Psyched pwo capsules because they're stims and I need that at 6am. The combination was really good. I should be trying Nocturnus with Wyked 2.1 soon. I am looking forward to that :)
 
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I used it today for the first time intra workout and it was great. I used Psyched pwo capsules because they're stims and I need that at 6am. The combination was really good. I should be trying Nocturnus with Wyked 2.1 soon. I am looking forward to that :)
Nice. Yea it stacks really well. That and the flavor are my two favorite things about it. What do you notice pre bed?
 
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Nice. Yea it stacks really well. That and the flavor are my two favorite things about it. What do you notice pre bed?
I seems to help me relax. I drink it a few minutes before bed and it could be partly because the taste is very good. I fall asleep pretty quick and end up sleeping better then when I don't use it.
 
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I seems to help me relax. I drink it a few minutes before bed and it could be partly because the taste is very good. I fall asleep pretty quick and end up sleeping better then when I don't use it.
How many scoops do you do?
 
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Day 15

Cardio
25 mins Fast Jog on Elliptical

Calf Extensions
150x10 x10 sets - 10-20 sec rests


Arms: Pump Workout

Curl Bar Curls
4 Sets of 40x25, 25 sec rests

Triceps Cable Pushdown Circuit. 20 sec rests between
Rope Push Downs
40x20
V Push Downs
40x20
Straight Bar Pushdowns
40x20
Straight Bar Extentsions, Underhand Narrow Grip
40x20
One Arm Cable Extentions
20x20 each arm
Rope Push Downs
40x20

EZ Curl Bar Narrow Grip Curls
30x50

One Arm Cable Extentions
3 sets, 10 lb, to failure, each arm


20 min break, Refuel, took three scoops nocturnus with a hbcd carb. Had great pumps and a sharp boost in energy.

Shoulders

DB Shoulder Shrugs
90x15 x4 sets
superset
Lying Read Delt Lateral Raises
12.5x15
20x20
35x10 drop 20x10
35x10 drop 20x10 drop 12.5x10


Giant Set 1:
Standing Barbell Shoulder Press
65x20 warm up
145x10
155x10
165x9
175x4 drop 145x3 drop 95x4

Side Lateral Raises
20x15 x 4 sets

Bent Over, Straight Arm, Behind The Back Rear Delt Raises w/ Curl Bar
45x12 x 4 sets


Giant Set 2:
Seated Barbell Military Press, behind the neck
95x12
135x10
185x9
195x6 drop 145x4 drop 95x6

Curl Bar Front Raises
45x10 x 4 sets

Db Around The Worlds
20x10 x 4 sets


Giant Set 3:
DB Seated Press, Hold at top, Press one arm at a time
50x10 x 3 sets

Barbell Upright Rows
95x10 x 3 sets

Hanging Side Lateral Raises
30x10 x 3 sets


Bent Over Rear Delt Raises on Cables
15x10 x 5 sets
superset
EZ Curl Bar Upright Rows, Wide Grip
45x10 x 5 sets
 
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Day 15

Cardio
25 mins Fast Jog on Elliptical

Calf Extensions
150x10 x10 sets - 10-20 sec rests


Arms: Pump Workout

Curl Bar Curls
4 Sets of 25, 25 sec rests

Triceps Cable Pushdown Circuit. 20 sec rests between
Rope Push Downs
40x20
V Push Downs
40x20
Straight Bar Pushdowns
40x20
Straight Bar Extentsions, Underhand Narrow Grip
40x20
One Arm Cable Extentions
20x20 each arm
Rope Push Downs
40x20

EZ Curl Bar Narrow Grip Curls
30x50

One Arm Cable Extentions
3 sets, 10 lb, to failure, each arm


20 min break, Refuel, took three scoops nocturnus with a hbcd carb. Had great pumps and a sharp boost in energy.

Shoulders

DB Shoulder Shrugs
90x15 x4 sets
superset
Lying Read Delt Lateral Raises
12.5x15
20x20
35x10 drop 20x10
35x10 drop 20x10 drop 12.5x10


Giant Set 1:
Standing Barbell Shoulder Press
65x20 warm up
145x10
155x10
165x9
175x4 drop 145x3 drop 95x4

Side Lateral Raises
20x15 x 4 sets

Bent Over, Straight Arm, Behind The Back Rear Delt Raises w/ Curl Bar
45x12 x 4 sets


Giant Set 2:
Seated Barbell Military Press, behind the neck
95x12
135x10
185x9
195x6 drop 145x4 drop 95x6

Curl Bar Front Raises
45x10 x 4 sets

Db Around The Worlds
20x10 x 4 sets


Giant Set 3:
DB Seated Press, Hold at top, Press one arm at a time
50x10 x 3 sets

Barbell Upright Rows
95x10 x 3 sets

Hanging Side Lateral Raises
30x10 x 3 sets


Bent Over Rear Delt Raises on Cables
15x10 x 5 sets
superset
EZ Curl Bar Upright Rows, Wide Grip
45x10 x 5 sets
Damn bro! Killed that one!
Nice workout!
 
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Day 16

Active Rest Day

Midday Cardio: 20 Mins Stairs

PM Cardio: Elliptical, 5 Miles Total
HIIT: 15 Mins, Level 13
15 Secs Sprint, 45 Secs Jog
Fast Jog: 27 Mins, Level 10,
Speed 6-8
 
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Day 17

Midday Cardio, 20 mins Up and Down Stairs

PM Training: Legs and Arms

Warm up Cardio: 16 mins on elliptical, no resistance, speed of 6.5

Giant Set 1:

Barbell Back Squats
Warm Up: 135x10 x 3 sets
225x10
315x10
365x10
405x7
405x8

Supinated DB Curls
35x15
40x12
45x10
50x10
60x4 drop 50x6

DB French Curls
70x10
80x10
90x10 x 3 Sets


Giant Set 2:

Stiff Leg Barbell Deadlifts
115x12
135x12
155x12
185x10

Seated Incline DB Curls
30x15 x 4 sets

DB Tricep Floor Press
60x15
65x15
70x15
75x15


Giant Set 3:

Leg Extensions
115x20
150x20
190x15
210x10

Straight Bar Triceps Pushdown
50x15
60x15
72.5x12
80x7

Standing Bicep Cable Curls
25x15
30x12
35x10
42.5x8


Giant Set 4:

Lying Leg Curl
Warm Up: 85x20
125x15
140x15
155x10

Barbell Narrow Grip Curls
65x12 x 3 Sets

Bench Dips w/ Plates on Lap
3 Sets
2 45#s x 20-25 drop 1 45# x 10
 
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I honestly love this stuff for intraworkout. It keeps me going and tastes incredible! Lemon lime or lemonade, and is quite possible one of the best supps ive tasted. I look forward to it.
 
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Day 18

Cardio 20 mins jog on elliptical

PM Training: Shoulders and Arms

Light weight arm pump workout:

Lying DB Skull Crushers
15x25 x 5 sets
Reverse Bicep Curls w/ Straight Bar
35x25 x 5 sets
Tricep Straight Bar Cable Pushdowns
40x20 x6 sets
Narrow Grip Bicep Curls w/ Straight Bar
35x25 x 6 sets
One Arm Bent Over Tricep Cable Extensions
5x30 x 2 sets , 10x20 x 3 sets



Shoulders

Smith Machine Shoulder Press
115x20 x 5 sets
165x10
215x4 x 2 sets


Barbell Upright Raises
65x12 85x12 105x10 125x10
Drop Set 125 > 105 > 85 > 65

Superset:

DB Side Lateral Raises
20x10 x 4 sets


Giant Set:

Barbell Shrugs:
135x20 x 2 sets 225x10 x 2 sets

Bent Over, Behind the Back, Rear Delt Raises w/ Straight Bar
45x12 x 4 sets

Rear Delt DB flies on Incline Bench
20x15 x 4 sets


Tricep Rope Pushdowns
Drop sets,
10 reps between every drop
35>30>25>20>15
10 reps between every drop
50>45>40>35>30
7 reps between every drop
65>60>55>50>45
4 reps between every drop
80>75>70>65>60

Seated Rope Face pulls
35x20 x 2 sets 50x20 x 2 sets
75x12 85x10 100x7

Standing Bicep Cable Curls
20x15 25x15 30x15 35x10 50x5

Around the Worlds w/ Cables
10x8 x 3 sets

DB Hammer Curls across the Chest
60x10 70x10 75x5 80x5
 
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I honestly love this stuff for intraworkout. It keeps me going and tastes incredible! Lemon lime or lemonade, and is quite possible one of the best supps ive tasted. I look forward to it.
I agree with this completely. Nice workout by the way :)
 
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Day 19

Active Rest Day

Beautiful day, went to a track.

Walked two laps

Ran four laps, stopped three times each lap and did 20-30 pushups

At the end of each lap did plyometric jumps up concrete bleachers. 5 times up and down each time.

Walked one lap
 
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Day 19

Active Rest Day

Beautiful day, went to a track.

Walked two laps

Ran four laps, stopped three times each lap and did 20-30 pushups

At the end of each lap did plyometric jumps up concrete bleachers. 5 times up and down each time.

Walked one lap
Sounds like a nice relaxing , productive day. :) enjoy your Sunday. Nice work.
 
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Day 20

Walked to and from gym, 1.6 miles

Fasted Cardio on Elliptical

15 mins HIIT 15 sec Sprint, 45 secs Rest, level 13
12 mins stead jog at level 10


3 Sets of Hanging Leg Raises to Failure

Deadlifts:
225x10
315x10
385x10
455x2
385x8
295x10

Romanian Dead Lifts
225x20
225x20
225x20
225x20
225x20
 
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Day 21


Arms and Chest

Warm Up
4 sets of Pushups and Wide Grip Pullups to failure


Superset 1

Straight Bar 21's
65lb Bar x 4 sets

DB French Curls
65x25
75x20
90x15
90x15


Superset 2

DB Hammer Curls, Straight Up
50x12
60x12
75x10
90x6

DB Skull Crushers
25x12
30x12
35x10
40x9


Superset 3

Close Grip Bench
135x15
175x15
205x12
225x10

DB Supinated Curls
40x12 x 2 sets
45x12 x 2 sets

Superset 4

Barbell Bench Press
135x25
175x15
225x9
245x9

Tricep Rope Pushdowns
40x25
50x18
60x12
60x9

DB Shoulder Shrugs
90x20 x 4 sets


Superset 5

Incline Barbell Bench
135x14
155x12
175x6
135x10

Incline DB Flies
40x10 x 2 sets
40x8 x 2 sets


Superset 6

Incline DB Champagne Raises
40x10 x 3 sets

Dips
Bodyweight x Failure x 3 sets


Cable Flies
20x10 x 4 sets
15x10 x 2 sets
10x10 x 2 sets


Roman Chair Knee Raises
15 Left, 15 Right, 15 Middle x 3 sets
 
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Took my nocturnus pre bed, three scoops. I had a terrible nights sleep, so idk if i was just wired from the nocturnus which i normally drink when working out, and my brain has that connection with it, or i just had a bad nights sleep... I will try it again tonight. Great taste before bed none the less!!!! Lol
 
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Day 21


Arms and Chest

Warm Up
4 sets of Pushups and Wide Grip Pullups to failure


Superset 1

Straight Bar 21's
65lb Bar x 4 sets

DB French Curls
65x25
75x20
90x15
90x15


Superset 2

DB Hammer Curls, Straight Up
50x12
60x12
75x10
90x6

DB Skull Crushers
25x12
30x12
35x10
40x9


Superset 3

Close Grip Bench
135x15
175x15
205x12
225x10

DB Supinated Curls
40x12 x 2 sets
45x12 x 2 sets

Superset 4

Barbell Bench Press
135x25
175x15
225x9
245x9

Tricep Rope Pushdowns
40x25
50x18
60x12
60x9

DB Shoulder Shrugs
90x20 x 4 sets


Superset 5

Incline Barbell Bench
135x14
155x12
175x6
135x10

Incline DB Flies
40x10 x 2 sets
40x8 x 2 sets


Superset 6

Incline DB Champagne Raises
40x10 x 3 sets

Dips
Bodyweight x Failure x 3 sets


Cable Flies
20x10 x 4 sets
15x10 x 2 sets
10x10 x 2 sets


Roman Chair Knee Raises
15 Left, 15 Right, 15 Middle x 3 sets
I really like this one my man.
Killed it! Probably couldn't sleep cuz you were still flying from that awesome workout.
 

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