Nutracuetical Innovations 11K-Test Oral

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11K-TEST ORAL

11-KETOTESTOSTERONE is a strong cortisol inhibitor that also increases lean muscle mass and strength. When taken orally the dosage required to see any type of results typically exceeds 500mg which makes it too costly for most users to even waste their time with. Nutraceutical Innovations decided to experiment with dosing using their patent pending delivery system – TetraSorb Delivery. This allows the active to be administered at a much lower dose, but still produce effective results commonly seen in the 500mg+ range. TetraSorb Delivery was designed to avoid ingredient degradation in the stomach and transport the actives into the blood stream with its metabolic inhibitors and absorption matrix.


11-KETOTESOSTERONE BEFENITS
-Reduced Body Fat
-Dry, Hard Physique
-Increased Lean Muscle




STANDARD CYCLE EXAMPLE
1-8 Week Cycles are common when using 11K-TEST
Advanced users can increase from the recommend 2 capsule daily serving up to 3-4 daily. If extended cycles are utilized, a proper PCT is required. We recommend TestMAX + ArimaMax.

Supplement Facts
Serving Size: 1 Capsule
Servings Per Container: 60
11-Ketotestosterone 100mg
Other Ingredients: Rice flour, Gelatin, Magnesium stearate, Dodecanoic Acid 2,3-Dihydroxypropyl Ester,Stigmast-5-en-3-ol Beta-D Glucoside, 6′,7′ Dihydroxy-5-Geranoxypsoralen, 1-[5-(1,3-Benzo-dioxol-5-yl)-1-oxo-2,4-pentadienyl]piperdine
 
EMPIREMIND

EMPIREMIND

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This will be a full log of two bottles of 11K-Test Oral provided courtesy of the fine people at Nutraceutical Innovations. I would like to thank them for the opportunity to do so.

As a disclaimer I have never ran anything like this before. This will be a first for me with pro hormones (although this is very mild). I have have researched MK-677 and LGD4033 in the past.

My Dosage Plan is as follows:
Week 1: 2 caps: AM, Pre-Workout
Week 2: 3 caps: AM, Midday, Pre-Workout
Weeks 3,4,5: 4 caps: AM, Midday, Pre-Workout, PM


Stats:
Male
Age:30
5'11"
215lbs
Current Goal: Cut/Recomp

Measurements:
Waist: 34.5"
Chest: 48"
Shoulder Diameter: 52"
Arms: L 16.75", R 17"
Thighs: 26" L and R
Calves: 16" L and R

Training:

Overview: 1-2 Cardio Sessions Daily, Weight Training 5-6 days a week
I train at night during the week, and in the afternoon on the weekends.

Training Style:
Hypertrophy oriented mix of TUT, Some heavy compounds and Mountain-dog Techniques

Current Split:
Legs/Calves, Chest/Shoulders/Triceps, Back/Biceps, Active Rest/Abs, Shoulders/Arms/Calves, Back/Traps,* Active Rest/Abs

My split will change depending on my recovery, I never keep a concrete program because life is not concrete and things happen. some weeks i will only train 4 times, some weeks I will train 6 times, just depends. At bare*minimum 3 days of the week are primary training days and my nutrition is setup to fuel that. On my active rest days I fast: no weights on those days just cardio and abs). I have also come to realize that if nothing else the*extra rest has only helped me. If i don't feel 100% i may do some light pump work instead of going full tilt.*Fridays and Saturdays I train instinctively and are variable based on what my body tells me.

Cardio:
Fasted Every Morning (7days a week): Moderate Intensity on Arc trainer,
Midday Cardio (Mon-Fri): 20-45 mins I will walk up and down a staircase or walk around outside.
length depending on availability and weather, when the suns out i cut it short and go tan lol.



Current Nutrition:

TKD Based diet. this has evolved from a straight keto diet. Since January I came off a monster bulk and I lost approx 55 lbs to date. Once my strength started to dip, which wasn't until about a month ago I started to add in 150-200g of carbs peri-workout. I have a very strict diet, use high quality foods, weigh, track and time everything.



Food choices and meal structure:


Monday - Wednesday : Primary Training Days: 3000cals (2500 Food, 500 Intra & Post Supplements)
Macros:325-375 Protein, 200-230 Carbs, 60-75 Fat

AM Meal Post Cardio: high fat and protein:
Grass Fed Butter, Coconut Oil, Free Range Eggs, Turkey Bacon, Beef, and LBA's (Lean Beef Aminos)

2nd AM Meal: High protein, Moderate Fat:
Beef, Chicken Thighs or Breast, Ground Turkey or Salmon

Midday - High protein, Moderate Fat:
Beef, Chicken Thighs or Breast, Ground Turkey or Salmon

Preworkout: High Protein, Low fat, Mod Carb (low glycemic):
Protein powder(usually a blend) w/ Oats, Chicken, Beef, Salmon, Ground Turkey, Brown Rice, Whole Wheat Low-Carb Wraps, Sweet Potatoes

Intra Workout:
HBCD or Karbolyn 50-75g Carbs, EAA's & BCAA's - 30-60G Mega Dosed, Taurine 5g, PES Ergonine

Postworkout Shake:
50g isolate protein

Post-workout Meal: High Protein, Low Fat, High Carb (high glycemic):
Egg Whites, Chicken, Salmon, Beef, Ground Turkey, Flounder, White Rice, Sweet Potato, Pasta, Gnocchi, Fat Free Ricotta Cheese


Thursday: Fasting Day: 0 cals
Macros: 200-250 Protein

After abs and last cardio session I have a half gallon jug of water with 8-10 scoops of ALRI HumaPro 0 cals, 200-250G Active Protein

Friday: Variable Training Day 2200 cals (2000 from food, 200 from Post-workout Supplements)

AM Meal Post Cardio: high fat and protein:
Grass Fed Butter, Coconut Oil, Free Range Eggs, Turkey Bacon, Beef, and LBA's (Lean Beef Aminos)

2nd AM Meal: High protein, Moderate Fat:
Beef, Chicken Thighs or Breast, Ground Turkey or Salmon

Midday - High protein, Moderate Fat:
Beef, Chicken Thighs or Breast, Ground Turkey or Salmon

Preworkout: High Protein, High fat
Grass Fed Butter, Coconut Oil, Free Range Eggs, Chicken, Salmon, Beef, and LBA's (Lean Beef Aminos)

Intra Workout:
EAA's & BCAA's - 30-60G Mega Dosed, Taurine 5g, PES Ergonine

Postworkout Shake:
50g isolate protein

Post-workout Meal: High Protein, Moderate Fat
Chicken, Salmon, Beef, Ground Turkey

Saturday: Variable Training Day, Longest Session of the week: Same Nutrition as Monday-Wednesday,
depending on training volume may add in another 200 -500 cals from carbs and protein

Sunday: Intermittent Fasting Day: 650-1000 cals
Macros:220-250 Protein, 0 carbs, 50-60 fat

After abs and last cardio session I have a half gallon jug of water with 4 scoops of ALRI HumaPro 0 cals, 100G Active Protein, then will have a High Fat, High protein Meal or two in the evening.


I try to get in fiber and vegetables as often as possible, I stick to leafy greens and cruciferous veggies: Asparagus, Broccoli, Spinach, Cauliflower, Lettuce, Cabbage, Broccoli Rabe, and Brussel Sprouts


Supplementation:

Daily Health
****Source Naturals Life Force Multi
****CL Heath IQ - One tab a day
****Evening Primrose Oil
****Flax Seed Oil
****Fish Oil
****Vitamin D3 - 10,000 iu a day
****Vitamin C 2-4g a day
****B-Complex
****Liv 52 DS - Twice a day
****NAC - will be adding in
****Vitamin B5 - Will be doing 5g a day to prevent acne
****Apple Cider Vinegar
****Hawthorne Berry
****Novasol Curcumin
****Cinnamon
****Biotin - 10000mg a day
****Green Tea Extract
****Probiotics

Food Based:
****Digestive Enzymes (taken with all meals)
****LBAs Lean Beef Aminos
****GDAs: Rotate around carb meals : ALA, Evomuse Slintensity, USP Anabolic Pump
****Various Protein Powders: PES Select, Dymatize Iso100, USP Modern Protein
****AlRI Humapro (Used as Meal Replacement)
****Coconut Oil
****Avocado Oil

Around Workouts:
****Intra-MD, Intra MD EAA+, PS Karbolyn, Gaspari Glycofuse
*** Caffiene
****Ephedrine, Asprin (Use on fasting days for appetite supression)
****USP MAX REPS
****Athletix Ergonine
****L-Tyrosine
****Taurine

Other
****Evomuse Eviscerate
****Evomuse BMP
****Evomuse Brite


For PCT I will assess it at the time (via blood work), may go with an otc as suggested by many, but also have Clomidiphene Citrate, Tamoxifen, and Exemestane on hand. May do a Low dose of Tamoxifen Daily during the run.
 
EMPIREMIND

EMPIREMIND

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Final Review:

I ran this product for 40 days, started at 200mg a day, and quickly moved to 300mg a day. I found the best way for me taking this was to split 100mg pre-AM fasted cardio, 100mg pre-midday cardio and 100mg Pre-PM workout. I predominantly followed a 3 a day routine for the entire log.

I found that there was an increase in body temp shortly after dosing. sometimes i was just running hot, night sweats etc. This was perfect as i was cutting down and thermogensis is great. I noticed a slight diuretic effect. I was very dry when taking this. Since stopping I have held a little more water, nothing drastic, but i can tell. Even with higher sodium, i found 11kt mitigated water retention. as far as energy the first 30 days was great, towards the end it was not as apparent, but initially great. Libido was strong throughout, no issues at all.

11kt worked so well for me because of my regimen and diet. I was very strict, followed my plan and it worked for me. I essentially wound up re-comping at an accelerated rate. At some points my weight was down to 205, overall i finsihed at around 210, give or take a pound of two for water. My strength increased with the extra protein i added in, and my definition and vascularity increased as well. my pant size dropped a good 1.5". Once introducing 11kt i figured i would push the cortisol control claims and add more cardio and more volume. for me it worked very well. I should add that with all the calf work and cardio i added .75" to my calves, which blew me away! guess cardio wasn't the worst thing for me after all! lol.

Will introducing this into your plan yield the same results? who knows, but for me i absolutely loved it. I really want to thank the guys at nutra-innovations, they were very helpful with my questions and gave me some great feedback. I really like their products, tried some samples with my package and the mono pump is fantastic. The burn xtreme is just that, extreme!. Cant wait for the Zeus Juice and to get my hands on some Mono Pump.

Any questions please don't hesitate. Thanks for following along!



Before:

View attachment 136566

View attachment 136565


After:

Post workout, Day 40:
(Sorry for the lighting, I used no filters on any of these pics)

rsz_1img_20160726_153139.jpg


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rsz_img_20160726_153306.jpg




Day 41: after dropping a bunch of water weight:

IMG_1544.jpg
View attachment 138347
 
EMPIREMIND

EMPIREMIND

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Starting Pics:
Post AM cardio, day 1
Weight 215

rsz_20160608_072352~2.jpg


rsz_20160608_072255~2.jpg



AM Cardio: 45 mins fasted cardio.
PM Training: Chest Shoulders and Triceps
Dose: 2 caps postworkout (had an appt and couldnt make it home before gym)

Training Overview:

Warm up: Seated Cable Flyes and Shoulder rotations w/ plates
3 sets

Incline DB Press (in between each sets do resistance band stretches, match the # of reps in the sets)
1 warm up
3 working sets of 8-10
2 sets of 1 and 1/4 reps 8-10
1 set of 100 rest/pause

Seated incline cable flyes
superset
Dips
3 sets

Pec Deck
1 warm up
1 volume set:
30 reps >30 sec intraset stretch 20 reps >20 sec intraset stretch> 10 reps

Rear delts
3 sets of 15/15
(15 seated, 15 standing using momentum)
Superset
Straight Arm Bent Over Curl-Bar Raises (rear delt)
3 sets of 12-15

High Incline Shoulder Press (facing Bench) rear delt)
3 sets of 8-12, 1 drop set

Arnold Press
3 sets of 8-10

Lateral raises
3 sets 15/15 seated/standing
1 large drop set, seated: heavy partials, swinging full raises: 4 drops

BFR blood flow restriction occlusion training
Skull crushers: light weight: 100reps

Cable Pushdowns
4 sets to failure





Day 2:
AM Cardio: 45 mins fasted cardio
Midday Cardio: 30 mins stairs
PM Training: Back, Traps, Biceps
Dose: 1 AM, 1 Pre-Workout
Weight is up a few lbs, not anything to really take serious, water retention from carbs etc. But i look alot bigger lol

Training overview:

Seated cable rows, iso lateral
3 sets 10-12

Seated iso lateral cable pull downs
4 sets 10-12

Ct fletchers death row: bent over rows:
2 sets of warm ups
2 sets (left and right separate) 5 drops each side
100 90 80 70 60

underhand t bar rows
2 warm ups: 3 plates, 4 plates
1 triple drop set: 6 plates, 4, 2


Pull Ups:
3 sets to fail
super-set
trap bar shrugs
3 sets


Pull downs: single arm cable
4 sets, 8-12
super-set
DB Shrugs 15-20 w/ stretch


Bent over low cable rows
3 sets 12-15
super-set
Behind the neck pull downs
3 sets 12-15

Nautilus Dead Lifts
4 sets of 10-12 pyramid up
super-set
single db shrugs
4 sets 12-15, squeeze at top
 
vujade

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1ST :biggthumpup:
 
EMPIREMIND

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smith_69 hvactech NutraTeam NutraChem vujade Rocket3015rmanyou chzcake01 mase1 The_Old_Guy Volvo140G
 
vujade

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Looking forward to this bro..!

Just a word of advice.. seeing that you have been mostly a natty guy, I dont know if i would
recommend taking Clomid or Torem for something as mild as 11 Keto. Those 2 drugs have
more sides then the prohormone your taking.

11 Keto is mildly suppressive at best.
Maybe looking into doing Rebirth & Viron for your pct.
Thats my plan.
 
TexasLifter89

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In! I am watching the 11kt closely for cutting up
 
EMPIREMIND

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Looking forward to this bro..!

Just a word of advice.. seeing that you have been mostly a natty guy, I dont know if i would
recommend taking Clomid or Torem for something as mild as 11 Keto. Those 2 drugs have
more sides then the prohormone your taking.

11 Keto is mildly suppressive at best.
Maybe looking into doing Rebirth & Viron for your pct.
Thats my plan.
I hear you bro. Im going to see. Will be assessing with blood work, and may roll this into something else so pct might be a while away
 
smith_69

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subbed bro
 
jalfrey

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That fasting on your rest days has me intrigued. I'm going to be taking more of those over the summer. I may give it a shot...
 
EMPIREMIND

EMPIREMIND

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So i didnt post many details of my training sessions for the first few days. I spent alot of time just setting this thing up. Do you guys want to see that or is it too much. Lmk and ill do my best to accomodate.
 
EMPIREMIND

EMPIREMIND

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Up in hurrr.

That fasting on your rest days has me intrigued. I'm going to be taking more of those over the summer. I may give it a shot...
Nice bro. Welcome. Yea its been super effective. Worried me at first but my main training days are set up to be so anabolic in nature that ive only benefited from them. Idk if i would keep this long term, but i have been seeing some great progress since i started it.
 
smith_69

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So i didnt post many details of my training sessions for the first few days. I spent alot of time just setting this thing up. Do you guys want to see that or is it too much. Lmk and ill do my best to accomodate.
we are in the information age Empire. sharing is caring and i like to believe you can never have enough info
 
EMPIREMIND

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we are in the information age Empire. sharing is caring and i like to believe you can never have enough info
I will do the best i can brother. Shouldnt be a problem. Just that some people dont like super long logs. I like to be as detailed as possible. So im on it
 

rmanyou

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I'm here, I'm here......man what a great start....a lot of info.

I am in agreement with vujade about the serm..... I will be using Rebirth at the end.
 
NutraChem

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Where did this log come from? :D
 
smith_69

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I will do the best i can brother. Shouldnt be a problem. Just that some people dont like super long logs. I like to be as detailed as possible. So im on it
i know it can be a pain n the azz sometimes, but it is really appreciated. different ideas on different nutrition, programs and dosing. excellent start
 
Rocket3015

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Present !!
 
NutraChem

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ahh there he is, out from his office.
Sorry, I would have gotten here sooner but my secretary demanded extra Administrative Assistance before i left the 'office' ;)



:p
 
EMPIREMIND

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i know it can be a pain n the azz sometimes, but it is really appreciated. different ideas on different nutrition, programs and dosing. excellent start
I definitely agree. I updated my first two days training.
 
EMPIREMIND

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Thank you everyone for following along. I appreciate it!

Day 3: Active Rest, fasted
AM Cardio: 45 mins fasted cardio
Midday Cardio: 20 mins stairs, 25 mins walking outside
PM Training: Abs/Core
PM Cardio: 45 mins Arc Trainer
Dose: 1 AM, 1 Pre-Workout

Training Overview

30-50 Torso twists and 2 sets of vaccums done between every set for the entire workout. No weights used.

Hanging leg raises
5 sets of 10

Straight leg lifts on using bosu ball
5 sets of 10

Knee raises to legs straight out and slowly lowered (negatives) on bosu ball

5 sets of 10

Landmine core rotations with barbell
3 sets of 10 each side
2 sets of 25 each side
 
EMPIREMIND

EMPIREMIND

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Back doing AM cardio. I took one cap of nutra innnovation burn xtreme from the sample they sent me with my bottle. This stuff is strong!
 
The_Old_Guy

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Thanks for the mention - I'm researching 11-Keto to add to my next cut, so I'll follow along. Interested in seeing how this will compare to OL's TD version.

Also, I may have missed it: I'd like to see starting scale weight, abdominal circumference, Suprailiac caliper measurement, and starting 1RM (or as close to it as you have) for the big 3 lifts. The 60 day measurements of those will be a pretty good indicator - we all know what generalized natural progression/fat loss looks like, so anything above that is a good indicator of the PH's performance.
 
EMPIREMIND

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Thanks for the mention - I'm researching 11-Keto to add to my next cut, so I'll follow along. Interested in seeing how this will compare to OL's TD version.

Also, I may have missed it: I'd like to see starting scale weight, abdominal circumference, Suprailiac caliper measurement, and starting 1RM (or as close to it as you have) for the big 3 lifts. The 60 day measurements of those will be a pretty good indicator - we all know what generalized natural progression/fat loss looks like, so anything above that is a good indicator of the PH's performance.
Ill will add in the measurements. Wont be able to give the 1rm, i hardly ever train that way (doesnt benefit my goals), especially now since ive been cutting down for so long i dont feel comfortable, i dont wanna get injured. I will post up some starting numbers for some of my lifts though. Thanks for the input i forgot those things.
 
The_Old_Guy

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Ill will add in the measurements. Wont be able to give the 1rm, i hardly ever train that way (doesnt benefit my goals), especially now since ive been cutting down for so long i dont feel comfortable, i dont wanna get injured. I will post up some starting numbers for some of my lifts though. Thanks for the input i forgot those things.
Yeah cool mate, just something as a gauge, ie. how many reps to failure with x weight, then see how many reps you get 60 days later... or something :)
 
EMPIREMIND

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Yeah cool mate, just something as a gauge, ie. how many reps to failure with x weight, then see how many reps you get 60 days later... or something :)
Got it. I will definitely be able to do deadlift. Have actually cut out squats due to a nagging injury in my leg. Deads dont bother it. I will do hack squats instead and i will do some type of bench press. Probly just standard barbell flat.
 
EMPIREMIND

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Day 3:
AM fasted Cardio: 45 mins Arc Trainer
PM training: Calves Traps and Deads
PM Cardio: 30 Mins Arc Trainer

Training Overview
Did calves and trap sets supersetted. For every calf set there was a trap/Deadlift set to follow


Calf raises on leg press w/ intraset stretching
Set 1: Warm up: 30 reps >30 seconds stretch > 10 reps
Set 2: 30 reps >30 seconds stretch > 20 reps >20 seconds stretch > 10 reps
Set 3: 30 reps >30 seconds stretch > 20 reps >20 seconds stretch > 10 reps
Sets 4 - 7: 10 reps per set: 10 secs stretch at bottom, 5 sec hold at top>10-15 reps to failure with knees bent

Nautilus Dead lift Shrug machine: iso lateral shurgs.
Sets 1-3: 20-25 reps with 20-25 sec hanging stretch each side
Set 4: 15 reps with 15 sec hanging stretch each side
Set 5: 12 reps with 12 sec hanging stretch each side
Set 6: 10 reps with 10 sec hanging stretch each side
Set 7: 8 reps with 8 sec hanging stretch each side

Seated donkey calf raises
Sets 8-12: 20-30 reps to failure

Nautilus Deadlifts
Set 8: 3 45plates x 10
Set 9: 4 45plates x 12
Set 10: 4 45plates, 1 25plates x 10
Set 11: 5 45plates x 10
Set 12: 5 45plates x 10 drop 4 45plates x 5 drop 3 45plates x 5 drop 2 45plates x 10 drop 1 45plates x 10


Thoughts:
So far so good. Was able to get in a large amount of protein while keeping my fats moderate and carbs very low. Training was a little over and hour and intense. Cardio is draining, but my vascularity was pronounced today and new viens are showing. At least it rewarding. Everthing going well, tommorow i will be having my carbs and training all out Arms Shoulders, maybe some incline chest and calf work as well.
 
vujade

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nice workout bro..!

So your hitting the gym twice a day..?
 
EMPIREMIND

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Day 4
Primary training day: high protein, low fat, high carbs
AM Fasted Cardio: 45 mins Arc Trainer
Afternoon Training: Shoulders and Arms

Training Overview:
Rear Delt Lateral Raises, laying on low incline bench/


3 sets of 15
super-set
Bent over Lateral Raises using body momentum
3 sets of 15

Straight Arm Cable Kickbacks for Rear Delt
3 sets of 15-20 each arm

High Incline Shoulder Press (facing Bench) Rear Delts
3 sets of 8-12, 1 drop set

Arnold Press
2 sets of 8-10
1 drop set 75x5 drop 35xfailure

Seated Barbell Overhead Press
2 sets of 10-12
1 drop set: 195x5,145x5,95x10 to failure


Seated Lateral raises with strict form
3 sets 15
super-set
Standing Lateral Raises using momentum
3 sets 15

Alternating Lateral Raises Continuous set
40lb dumbbells, reps done on one side then the other, back and forth with no rest until finished
12 reps, 10reps, 8 reps, 6 reps, 4 reps, 2 reps

Seated Lateral Raises:1 large drop set
50x8,40x6,30x5,20x10,10x10

One Arm DB Preacher Curl
3 sets: 10-12, 8-10, 6-8
Super-set
Dip Machine
3 sets 15-20 to failure
super-set
tricep extension machine
3 sets 8-12
super-set
Donkey Calf Raises
3 sets of 20, light weight, high contraction, low stretch


BFR blood flow restriction occlusion training

Skull Crushers:
TUT 1 set of 100

Cable Pushdowns
4 sets of 15

One Arm Cable Reverse Pushdowns
3 sets to failure

Had a great day training, did alot more shoulder than arms, but got some intense sets in. Pouring sweat and staying strong. Today i had a large carb meal pre workout, 100g karbolyn intra workout and my postworkout meal was an 18" margarita pizza from frank pepes and a large chicken salad.


Day 5:
Active rest day (intermitent fasting throughout day, lean protein meals at night)

Fasted Midday Training: Calves and Arms
PM Cardio: 30 min walk around park

Training overview:

Giant Set: Calf Raises, Skull Crushers, Bent Over Narrow Grip EZ Curls

Calf Raises and Intra-set stretching on Leg Press
Set 1: 1 plate each side:
30 reps > 30 sec stretch > 20 reps > 20 sec Stretch > 10 reps
Set 2: 2 plates each side:
30 reps > 30 sec stretch > 20 reps > 20 sec Stretch > 10 reps
Set 3: 3 plates each side:
30 reps > 30 sec stretch > 20 reps > 20 sec Stretch > 10 reps
Set 4: 4 plates each side:
30 reps > 30 sec stretch > 20 reps > 20 sec Stretch > 10 reps
Set 5: 5 plates each side:
30 reps > 30 sec stretch > 20 reps > 20 sec Stretch > 10 reps

Skull Crushers:
40x100 TUT x 5 sets

Bent Over Narrow Grip EZ Curls
40x50 x 5 sets


Dumbbell Hammer Curls, Across Chest
4 sets 40x10, 50x10, 60x10, 70x10drop35xfailure
super-set
Body-weight dips TUT to failure
4 sets

Dumbbell Hammer Curls, Across Chest
90x10drop45x10drop20xfailure
super-set
Seated French Curl
90x15 drop 45xfailure

Standing Cable Curls:
3 sets: 15-20 reps
superset:
Single Arm Cable Pushdowns
3 sets: 15-20 reps
Superset:
Single Arm Bent Over Tricep Extensions
3 sets: 15-20


BFR Occlusion Training:

Narrow Grip Cable Curls
5 sets 10-12
super-set
Tricep Pushdown (v grip)
5 sets of 10-12

Cable Skull Crushers
3 sets 12-15
super-set
Reverse Grip Cable Curls
3 sets 12-15

Instead of doing cardio i decided to benefit from my high carb day and train calves and arms. I have to say i had one of the best sessions ive had in a very long time. My arms were so pumped, i easily had an extra inch of size to them. I havent trained that many sets ina while. I really really enjoyed it. The calf workout was torture and utterly brutal. Its also one of the most effective calf workouts ive done, so oh well lol.
 
EMPIREMIND

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Thanks for the mention - I'm researching 11-Keto to add to my next cut, so I'll follow along. Interested in seeing how this will compare to OL's TD version.

Also, I may have missed it: I'd like to see starting scale weight, abdominal circumference, Suprailiac caliper measurement, and starting 1RM (or as close to it as you have) for the big 3 lifts. The 60 day measurements of those will be a pretty good indicator - we all know what generalized natural progression/fat loss looks like, so anything above that is a good indicator of the PH's performance.
I added some measurements to the first post, also as im logging this first week i will be detailing weights of some of my heavier lifts. They can be used to compare at the end. Tonight im going to try to get some deads in for a point of reference
 
EMPIREMIND

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Day 6:

AM Fasted Cardio:45 mins Arc Trainer
Midday Cardio: Stairs 20 mins, 10 mins walking outside
PM Training: Back and Biceps

Training Overview:

Isolated Cable Pull-downs:
3 sets wide ROM, x 10-15 reps
3 sets overhand to underhand rotating x 10 reps (each arm at a time)
1 set wide ROM rotating x 30 reps
1 set overhand to underhand rotating x 30 reps

Horizontal Grip Lat Pull-downs
3 sets of 10-12

Underhand Grip Lat Pull-downs
3 sets of 10-12

Dead Lifts - Double Overhand
135x10 warm up
315x5 warm up
495 - had to drop, felt a pain in my lower back (not worth it)
405x6
315x20(absolute failure at 20, one of the toughest sets i've done in while)

CT Fletcher's Death Row style DB Rows
2 giant drop sets, done each side at a time
100x10>90x10>80x10>70x10>60x10

Shortened Cable Rows
knees up against foot plate to shorten ROM, isolated to allow to squeeze the back only, no momentum.
3 sets of 10-12
super-set
Reverse Cable Flyes
3 sets 15-20

Lawnmower Cable Rows (standing, full stretch at the bottom of each rep
3 sets of x12-15
super-set
One Arm downward Cable Rows (cable on top notch, kneeling down, row down and contract as low as possible, targets lower lats.
3 sets of x12-15

Hammer Curls - across Chest, grip as tightly as possible
40x10, 50x10, 70x10
100x10 drop 50x10 drop 25xfailure

Nautilus Dead Lifts (grips at notch #3,set to simulate Rack Pull)
2 45's each side x 20
2 45's, 2 35's each side x 15
2 45's, 2 35's & 1 25 each side x 25
super-set
One arm DB Preacher Curls
55x6, 45x8, 45x8, 45x8(left side only, trying to bring up my left arm, slightly smaller)

Thoughts:
Very solid day of training. I haven't dead lifted in a while, but in order to get some track-able #'s I gave it a shot. I was a little disappointed with my failed attempt at 495, I used to pull sets of 5 with no problem, but i've always struggled with the lift off. I was very happy with my 315 for 20 set, it was very intense. I feel my 405x6 set a good marker for strength for this log. Food wise I kept the carbs high around training, as usual for a primary training day. I definitely go in a lot more protein than planned, but i woke up this morning starving, and lean so my metabolism is kicking into high gear, I can feel it. So far so good. As vujade has mentioned in his log my sleep has been much deeper, actually more difficult to wake up in the mornings for cardio. Definitely feel refreshed when I finally get up. Also my energy has been up. I feel great in the gym.
 
vujade

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looking good in here bro..

definitely noticed the sleep improvement and the increased sweating too
 
smith_69

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doing good bro
 
EMPIREMIND

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Day 6
AM Fasted Cardio: 45mins arc trainer
Midday Cardio: 30mins stairs
PM Training: Chest & Triceps

Training Overview:

Incline Bench on StarTrac Smith Machine
warm up: 135x30
set 1: 245x8
set 2: 225x12
set 3: 275x6
set 4: 275x6
set 5: 275x4 drop 225x5 drop 135x10
super-set
Seated Cable Flies
sets 1-5 50lbs each side, 10-12 reps (to stretch and contract chest, focused on squeeze not the weight)

Incline DB Press
3 sets: 100x6
In between every set, shoulder rotation and chest stretches with resistance band

Incline DB Hex Press
40x25
50x20
50x20
super-set
Flat DB flies
40x12
50x10
50x10

Cable flies:
from bottom up, rotate palm to face upward at top, hands touching together.
3 sets 12-15
super-set
IsoLateral Incline Press
3 sets to failure, 100lbs each side

Skull Crushers
50x75 (TUT partial reps)
50x75 (TUT partial reps)
80x15
100x8
super-set
Narrow Grip EZ Bar Curls
50x25
50x25
80x15
100x10

Tricep Rope Push-downs
3 sets of 20-25

Ran out of time, could have trained for another hour at least.
Will be adding in more arms during the week. I almost went home and did a feeder workout with 300-500 reps, but truthfully i had a solid workout, plenty of pressing, so i went to sleep with the stimulate not anhilate mentality. I am so used to a higher volume that when i get cut short i dont know what to do with myself. Other than that feeling strong. The inclines give a good measurement of chest strength. Also if i use db inclines as my primary lift i usually can hit sets of 10x100 consistently with deep stretch at the bottom. I will be using these two lifts for chest primarily.
 
Rocket3015

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That's a heck of a workout!!
 
EMPIREMIND

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Day 7
AM Fasted Cardio: 45 Mins Arc Trainer
PM Training: Legs

Training Overview

Lying Hamstring Curl:
5 sets of 20

Seated Leg Extension
1 set of 100 reps

Lying Hamstring Curl:
3 drop sets w/ partials at end(see below)
****Each set: 8 heavy reps w/ 5 sec negative> drop 2 plates > 10 reps > 20 partial reps

Seated Leg Extension
1 set of 100 reps

Hack Squat:
5 sets as follows:
2 45-plates each side x 20 reps
3 45-plates each side x 20 reps
4 45-plates each side x 20 reps
5 45-plates each side x 20 reps
6 45-plates each side x 20 reps

My knee started to bother me so i cut legs short and moved onto calves, then arms.

Calf Raises on Leg Press
2 45-plates each side x 30 reps>30 sec intra-set stretch> 20 reps>20 sec intra-set stretch>10 reps
3 45-plates each side x 30 reps>30 sec intra-set stretch> 20 reps>20 sec intra-set stretch>10 reps

Donkey Calf Raise:
5 sets to failure with 45lb plate, focused on stretch at bottom and squeeze at top


Arms

5 sets of seated alternating supinated DB curls
super-set
5 sets Cable Skull crushers
super-set
5 sets cable push downs, elbow flared bar brought up to underneath pec and fully squeezed and locked out at bottom.

BFR occlusion training:

Bicep Curl Machine
5 sets 15-20
Super-set
Dip Machine
5 sets 15-20

One arm Cable push-downs
3 sets to failure, light weight, crazy pump!

Thoughts:
Ive been battling with a leg injury for a while, between a pain in my quad, near my inner thigh and my knee acting up when ever it wants I have to be very careful. I think i will be going to get it checked out some time soon so I can recover it before I start bulking. I have really strong legs, but with all the wear and tear from the diet and the constant cardio schedule its been taking it toll. I am also looking into adding in some cissus or a joint formula as well. In order to keep up with the cardio and keep my metabolism up I needed to back off legs. So i did what I do best... Calves and Arms lol I mean why not?



Day 8

AM Cardio: 45 Mins Arc Trainer
Midday Cardio: 30 Mins Stairs
PM Training: Abs
PM Cardio: 1 Hour Treadmill (15 Incline, Speed 2, not holding on)
Post Workout: 20 mins steam room, 9-11pm drank 9 scoops of Humapro, 1 scoop Ergonine
Moved Dosage up to 3 caps a day (AM, MIDDAY, PRE-W/O)

Will be carrying fast into day 9, will do fasted AM cardio and fasted Midday cardio, then break fast with high fats and protein. will detail in Day 9 Post

Training Overview:

Straight Leg lifts on Ball, stabilizing upper body
5 sets of 10

Knee raises w/ straight leg negatives on Ball, stabilizing upper body
(once knee are up then straighten legs out and slowly lower)
5 sets of 10

Torso Twists:
10 sets done in between each of the above sets, Reps: until partner finished their set.


Thoughts:
Today was an absolute challenge. going without any food is testing. I took a fat burner in the morning, Drank coffee all day, Green tea extract every few hours, and had 25mg of ephedrine around mid morning. Pre workout I had some evomuse thermogum. I wasn't able to do any more abs, so i finished out my 10 sets and did an hour of incline walking with my hoody on. I was absolutely drenched. Then spend 20 mins in the steam room. when i got out I weighed in at 213.5lbs. On this past sunday I weighed in at 226. Because of the carb cycling my weight changes a lot. I like the fasting days because I drop all water, cleanse my system, and reset my body. Its a nice change of pace and has been producing great results for me, but damn its tough. At night after i got home I had a huge craving for pasta and garlic bread... Instead I had a half gallon of water with 9 scoops of ALRI Humapro (supposedly equal to 225g protein - 0 cals) and a scoop of PES Ergonine. I took my melatonan and knocked out! Gotta wake up for more cardio... Fan-F&#king-Tastic!
 

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