Xcendo's Mass-FX Log
- 01-03-2007, 05:39 AM
Xcendo's Mass-FX Log
Hey guys. This is my first supplement log and I'm looking forward to sharing my results. Without further ado,
Bodyfat: 12.66% (US Navy weight-waist formula ... my plastic Accu-Measure calipers are unreliable and the trainers at my gym don't know how to use theirs)
Current Supplements (exact brand/product name): Anabolic Xtreme Mass-FX, MAN Clout, Optimum Nutrition 100% Whey, Super EPA (Omega 3), Costco Daily Multi
Current Diet and macros (as much detail as possible): Natural Hormonal Enhancement: 3300 calories/day, 250+ grams protein, <40g carbs, 200+ grams fat; on two days a week, about 2-3 days apart, I take in 200-400g carbs and reduce my fat intake.
Current Daily water intake: 1.5 gallons
Short Term Goal: First priority is to strengthen my posterior chain, tris, and delts; second is to recomp: cut some bodyfat, bring up my posterior and medial delts, add some lat width, and build my upper pecs.
- 01-03-2007, 05:41 AM
8X2 BANDED SPEED SQUAT*
5X3 SAFETY BAR GOOD MORNINGS
3X12 SEATED DUMBBELL CLEANS
3X5 FINGER ROLLS
3X5 (PER SIDE) WALKING TRUNK TWISTS
3X8 SWISS BALL CRUNCHES
30 MINS FASTED CARDIO
30 MINUTE EDT PR ZONE: 5 REPS INCLINE BENCH, 2 REPS CHINUP, 3 REPS PULLUP [I go for max reps starting with my 10RM within 30 minutes, try to beat it by 20% in the next workout, and if I do, I up the weight 5% and start over]
3X12 LATERAL RAISES
5X5 (PER SIDE) WALKING TRUNK TWISTS
5X8 AB PULLDOWN
3X12 JUMP SQUATS
2X2 HANG CLEAN-GRIP SNATCH
2X2 HANG CLEAN PULL
2X2 HANG JUMP SHRUG
MAX LOWER BODY PULL**
5X3 LOWER BODY PULL AT 75%. 8 SECOND ECCENTRICS
5X3 WEIGHTED GLUTE-HAM RAISE
3X10 BACK RAISE
3X12 FACE PULLS
3X5 FINGER ROLLS
30 MINS FASTED CARDIO
5X2 BANDED UPPER BODY PUSH***
MAX UPPER BODY PUSH***
3XRP-5 PUSH PRESS
3XRP-3 PUSH JERK
3XRP-3 NEIDER PRESS
3X12 FACE PULLS
3X5 FINGER ROLLS
3X5 DRAGON FLAG
3X5 RUSSIAN TWISTS
*SAFETY BAR BOX SQUAT
*ATG BACK SQUAT
* PARALLEL BACK SQUAT
** ELEVATED SNATCH-GRIP DEADLIFT
** STIFF LEGGED-DEADLIFT
** REVERSE BAND SNATCH-GRIP DEADLIFT
*** MILITARY PRESS
*** BOARD PRESS
*** INCLINE PRESS
Explanations: Sorry about the caps, it's how my routine is written out. The asterisks show what exercises I'll be rotating through each week. I finish off each workout with accessory stuff, high reps to build the lagging muscles. I do unusual stuff like finger rolls and heavy trunk twists because I compete in throwing events. The Escalating Density Training (EDT) day is to provide variation and growth, not strength, stimulus. The 3xRP-3 stuff just means 3 rest pause sets of 3 reps.
There's a lot of volume here, but my body is adapted to high volumes and I expect to get away with it more so than usual on Mass-FX.
Sorry about the picture quality - my camera phone was all I could use at the time.
- 01-03-2007, 08:53 AM
Looks pretty good to me...
I have a few questions though...
LOWER BODY PULL
What exactly are these exercises?
Best of luck, I look forward to seeing the results.
01-03-2007, 09:10 AM
Finger roll: grip a heavy barbell or dumbbell, arms hanging straight down, and unroll your fingers slowly until the weight's resting on the crook below your fingertips. Then "curl" it up with your fingers to a closed grip. It specifically trains open-palm grip strength, which is useful for climbers and, in my case, shot putters. I'd use a hangboard instead for this if I had one, though.
Lower body pull is just a broad term for deadlifting, cleaning, swinging, pull throughs, etc. Just describes what muscles are used for what kind of plane of motion.
Dragon flag is a f*cking brutal ab exercise. The pictures and description toward the middle of 200207 explain it better than I can.
Thanks for looking!
01-03-2007, 09:18 AM
01-03-2007, 06:45 PM
Yep, I learned something new today. Love those things, and the name is good to.Originally Posted by PumpingIron
Nice log xcendo, I'm watching.
~ Nothing can kill the Grimace!!
01-03-2007, 07:23 PM
01-04-2007, 09:43 PM
So I've been on Mass-FX for three days. It's still probably too early to judge, but I haven't noticed anything yet. I took 2 caps before I went to the gym, as has been recommended in some thread here. Here was my workout:
65# 3x12 Jump Squats
115# 2x2 Clean-Grip Snatches From Hang
-- I was very pleased with how snappy these were. The weight should be moving up soon, I hope.
195# 2x2 Hang Clean Pulls
215# 2x2 Jumping Shrugs From Hang
Then starting with two easy sets of 5 and 3 reps, I worked my way through singles to a deadlift max. I missed 405# right before *******, and that sucked me dry for the rest of the session. I pulled a 365# single and called it a night on the max deadlifts after that. Then,
225# 1x5 Straight-Legged Deadlifts
5x3 Glute-Ham Raises (feet hooked on the thigh pads of a lat pulldown), holding 10# resistance
3x10 70# Face Pulls
3x5 Finger Rolls, 70# DB per hand
Finished off with some weighted stretching - got my hams, lower back, and shoulders - 60 seconds each.
Workout took WAY too long - just shy of 90 minutes - so I might have to cut back on some stuff. I'll modify as I go along.
The best part was maxing out on deads on one of the two power racks in my gym (f*cking pathetic for a Gold's, huh?), with a father and a son taking turns doing 55-65# barbell curls in the rack next to me. I'm gonna have to start going to the gym earlier in the day, or I might find myself not able to squat because of 2007-resolution-January-joiners curling in both racks.
Calories and macro %'s to come later tonight.
01-04-2007, 10:31 PM
3279 calories: 66% fat, 30% protein, 4% carbs.
Looking back on tonight and comparing my squat max (365# to parallel) to my deadlift, I think my hamstrings and lower back need some extra attention. I also know that my overhead strength is lacking. I'm gonna have to play around with my routine and see what I can do.
01-04-2007, 10:34 PM
01-04-2007, 10:34 PM
01-05-2007, 02:48 AM
Yeah, sort of. It's called Natural Hormonal Enhancement. The basic idea is to keep carbs below 30g (+/- 10g ish) for a few days at a time, and every 2-3 days finish the day with 2 100-200g carb meals (two carbup nights a week). You compensate with much higher fat and protein, and keep the saturated to mono ratio about 1:1. The higher fat boosts test levels, the lack of insulin spiking boosts GH levels, and your metabolism shifts to using fat as energy. The carbups keep glycogen loaded just in time, because it takes about 4 workouts of higher-rep stuff to deplete glyco to the point that it impacts performance. But then again, I'm mostly doing low-rep, high effort, and I've found that my strength, mood, and energy is a lot better on a high fat, low carb diet. It's great for recomping as long as you keep your calories up...
01-05-2007, 10:49 AM
Sounds interesting! You may have an excellent log if that all holds up and the effects of the MassFX!
01-06-2007, 06:33 PM
Great workout today.
I haven't done seated military presses in months, so I tested for a max. Got 155# for two reps, had a third in the tank but I don't train to failure. So I estimated 170#, set up my BSN Jump Stretch bands for 20% of that at the top of the lift, stripped the bar weight down to 85% of 170#, and took 35# off the bar to account for the band tension:
110#+(35# band tension) 3x2
Next time I'll do them standing, as it's more applicable to my sport and the band setup will be easier. Then I tried DB side presses for the first time:
60# 3x2 per side.
This hit my obliques well and I even felt it in my lats. My right shoulder got the dumbbell up easily, but it was a grind on the left. I'll have to keep unilateral shoulder stuff like this in my routine to correct this, but it's not a tragedy for my throwing events.
Did some higher rep accessory work:
45# DB 3x10 Incline Bench
30# 3x10 Lateral Raises (PR +2 reps)
120# 3x10 Kneeling Rope Pulldown
And finished off with two 60 second weighted shoulder and chest stretches from Doggcrapp. The pump I ended up in my chest and shoulders with was sick.
Definitely starting to feel it!!
01-06-2007, 06:40 PM
The number of sets was lower today than I set out for in the beginning. After doing some reading and thinking I decided I want to spread the volume throughout the week and lift 5x/week. Sort of a Pavel strength approach with some lagging muscle building stuff thrown in at the end.
Also, I'm going to start upping my carbs a bit. Considering I went through the 14-day carbless induction period during my finals a couple weeks ago, I'm not ready to ditch my low-carb approach, but instead try more of a TKD approach than NHE. Get some post-workout dextrose and have a mixed protein/carb/fat meal an hour later, then return to strictly protein and fat. It's a better choice for my goals, IMO.
01-07-2007, 10:19 PM
01-07-2007, 10:31 PM
Yesterday's diet, with adjustments as noted above:
3232 cals, 48% fat, 33% protein, 19% carbs
As long as I stay at or below 20% carbs, my metabolism should still favor fat as fuel. My muscles are looking a lot fuller now, so I think I've hit a sweet spot.
01-07-2007, 10:37 PM
Another good workout. Unlike the workout three days ago, I left feeling fresh, even though I put in hard work.
175# 3x2 Elevated Snatch-Grip Deadlifts (off an 8" platform)
These were mechanically difficult because my gym has no platforms except one 8" one, and standing on plates is too unstable. The eccentric was a little awkward, but I can tell how this helps strength off the floor.
160# (+50# band tension) Good Mornings with the Safety Squat Bar
Love doing these.
3x10 Face Pulls
3x10 DB Curls
3x8 Reverse Wrist Curls
In and out. Time to eat and go out, peace everyone.
01-08-2007, 11:06 AM
01-09-2007, 04:49 PM
250# 1x3 Romanian Deadlift
240# 2x3 Good Mornings with the Safety Squat Bar
170# (+50# band tension) 3x2 Front Squat to Parallel
150# 3x10 Pull-Throughs
120# 3x10 Kneeling Rope Pulldowns
30# 2x10 DB Lateral Raises
120# 3x8 Standing Ab Pulldowns
Finished off with weighted stretches for hamstrings, quads, lower back, shoulders, and upper back.
Getting some acne on my chest and face. It should start to get interesting soon...
01-09-2007, 08:09 PM
01-10-2007, 02:57 PM
Weighed myself and measured waist after waking up this morning:
184#, 31.75" (-.25")
130# (+40# band tension) 1x2 Push Presses (behind the neck)
130# (+30# band tension) 2x2 Push Presses (behind the neck)
120# (+35# band tension) 3x2 Incline Bench
135# 3x10 Incline Bench
3x10 Incline DB Curls
3x10 Face Pulls
I didn't mean to drop all the way down to 30# of band tension on my last two sets, but these BNS Max Bands aren't the easiest to adjust precisely. From now on, as far as vertical plane pressing goes, I'm going to stick with straight weight for push presses and jerks and just use bands on military presses.
Gonna have to start doing something about this acne.
01-10-2007, 06:28 PM
01-10-2007, 06:41 PM
It's tolerable, just a pain in the ass. You can't expect to get the benefits of boosted test without some of its drawbacks.
01-10-2007, 06:45 PM
Well, increased test doesn't mean acne.. A lot of people use test, and only get acne in post cycle therapy, some don't get anything. I think the hormone imbalances are what causes acne. Anyways, I was just curious. I use Avène and love the product, PH is 7 so you can use it 3 times a day no prob.
01-10-2007, 07:12 PM
it is a nuisance more than a terrible thing!
jjohn, i think it is the increase of NATRUAL test that causes the acne, thus why you would get it in PCT, because you are increasing your own levels again.
i could be wrong, though.
01-10-2007, 07:27 PM
Well, I guess no one really know the exact cause, so I will wash it up very often before starting mine, so I get the least possible
01-10-2007, 07:34 PM
THAT is a good idea! I have a 4% benzoyl peroxide solution prescription from the Doc and it helps quite a bit! I try to bump its use up to 2 times per day and i use it on face, shoulders, and chest!
01-12-2007, 11:13 PM
Took yesterday off and carbed up I knew that today's workout was gonna be sick, and I was right:
1x385# (+20# PR!!!)
170# (+55# band tension) 3x2 Safety Bar Good Mornings (+15# PR)*
180# (+55# band tension) 3x2 Safety Bar Box Squats
3x5 Finger Rolls, 75# DB per hand (+10# total PR)
3x5 Glute-Ham Raises off the lat pulldown
3x6 Trunk Twists (per side)
3x5 Dragon Flags
Finished up with weighted quad and ham stretches and took a contrast shower.
*Note: These felt just as light and explosive as the 160#+50#'s I did on Day 6.
Just like the last max deadlift workout, this one ran too long: almost 90 minutes. But this time, I felt aggressive and energetic to the very last minute.
Stay tuned, there will be many more PR's to come
01-13-2007, 12:09 AM