RPM/kreaceps XS/Incarnate log

**johnyq** · 07-28-2007, 11:42 AM

DAY 17 (yesterday)

STATS
weight:
182 (-0)
BF:
12.9% (-1%)
arm:
15" (+.25")
Waist (at naval):
36 1/4 (-.75")

Noticed my waist looking smaller, so I measured it and was pleasantly surprised.

Friday is fun day

BB shrugs:
95 x 10
185 x 6
185 x 6
185 x 6

DB shrugs
65s x 10
80s x 6

BB Curls
45x8
95 x 6
95 x 5
85 x 7
85 x 6

standing pulley curls
110 x 8
130 x 6

BB forearm curls
55 x 7
60 x 7
60 x 7

bent rows
125 x 9
135 x 7
135 x 7

ABS

nothing exciting to report. curls possibly went up some. bent rows went down slightly, had a small stitch in my back that I wanted to nurse. Did some Tbar rows to make up for it.

It started storming before I got there, so the gym was almost empty. It was nice, I could have worked out all night I think.

going to try and make it today for some leg work.

**johnyq** · 07-28-2007, 03:18 PM

DAY 18 (today)

weight
180 (-2)

wth, I went to bed slightly hungry last night, that might have done it.

Today is technically a day off on the program, hopefully I don't hurt my gains by working out.

Overhead squats
bar x 10
bar x 10
65 x 8
75 x 8

those are pretty tough, I'm going to try and do them once a week and get better.

squats
135 x 14
135 x 11

45deg laying leg press
360 on x 5 x 3

leg extension
140 x 8 x 2

straight leg deadlift
95 x 10 x 2

dosing: standard

I had a RTD muscle milk afterwards because I had to go the grocery store. Filling.

Decided that I will run the same stack next month, and probably add cordygen5 to it. So look for this log to continue through 8 weeks.

Fun day, time for yard work now

rms80 · 07-28-2007, 06:04 PM

Quote:

Originally Posted by johnyq

DAY 18 (today)

weight
180 (-2)

wth, I went to bed slightly hungry last night, that might have done it.

Today is technically a day off on the program, hopefully I don't hurt my gains by working out.

Overhead squats
bar x 10
bar x 10
65 x 8
75 x 8

those are pretty tough, I'm going to try and do them once a week and get better.

squats
135 x 14
135 x 11

45deg laying leg press
360 on x 5 x 3

leg extension
140 x 8 x 2

straight leg deadlift
95 x 10 x 2

dosing: standard

I had a RTD muscle milk afterwards because I had to go the grocery store. Filling.

Decided that I will run the same stack next month, and probably add cordygen5 to it. So look for this log to continue through 8 weeks.

Fun day, time for yard work now

Yard work plus RPM= actually a pretty good time!!!

TheMyth · 07-29-2007, 07:23 PM

RPM makes everything go by just a little bit quicker!

**johnyq** · 07-29-2007, 07:42 PM

Day 19,

Workout was helping a family move out of a third story apartment, then finishing yard work.

Standard dosing.

no stats to update.

Shoulders burn today, those overhead squats really hit them hard.

**johnyq** · 07-30-2007, 09:49 PM

DAY 20

bad stats today

weight
183
Arm
15 7/8
waist (naval)
36 5/8

standard dosing

workout

seated mil press
7/23-------today
6xbar --- 10 x bar
6x95 ---- 8x95
5x115 ---- 3x115 x 2
3x120 ---- 3x120
3x125 ---- 3x125
3x130 ---- 3x130
2 x135 ---- 3x135

dumb bell bench (flat)
5 x 75s ---- 5 x 75s
5 x 75s ---- 4 x 75s
6 x 60s ---- 5 x 70s

weighted pull ups
3 x +10 ---- 4 x +20
3 x +10 ---- 3 x +20
3 x +10 ---- 3 x +20

seated rows (w/ V bar)
7 x 130 ---- 7 x 130
6 x 130 ---- 6 x 130
6 x 130 ---- 6 x 130

decent workout. Dealing with a lot of stress involved with house selling/buying for the last few weeks, but it hasn't effected me too much.

strength just slightly up. Biggest difference was weighted pull ups.

not sure why my stats went down. I had a few beers over the weekend (nothing excessive), maybe that was it. Since starting this log I cut way back on beer, and plan on keeping it to a minimum.

My goals are a little off track now, even if I don't meet them I'm very very pleased with where I am at. Still slightly dissapointed, but all is well. I'll probably post up before and afters once this first month is done.

Ordered next months supplements, same stack plus cordygen5. I have a sample of cordygen5 that I will take before my next run ( I keep avoiding the running...).

workin2005 · 07-31-2007, 09:03 PM

Great Detailed log! Good info!!!

Workin

**johnyq** · 07-31-2007, 09:35 PM

Thanks workin

Day 21

Stress is getting to me, had to drink some kava tea at work today. Sleep was lousy as well.

weight
181

Dosing, irregular

lunch time I dosed 2 RPM

pre workout: 3 RPM, 3 kreaceps, 3 incarnate
during: poseidon
post workout: 3 kreaceps, 3 incarnate

I definitely do better at one (higher) does of RPM pre workout. Dosing RPM during the day wears me out. I notice my body temp is up after taking it, it is a fairly potent thermogenic. Hoping the lower dose at night helps me get some good sleep tonight though, I need some good sleep.

workout:

Deadlift
(7/24) --- today
135x10 --- 135 x 10
205 x 5 --- 205 x 5
245x3 --- 245 x 3
265x3 --- 265 x 3
270x3 --- 275 x 3
275x3 --- 280 x 3
280x3 --- 283 x 3
285x2 --- 295x1
------------ 305 failure

I had a callus rip off on the 295 lift, and after that I was mentally and physically spent. Didn't have it in me to do any squats. The weight did go up slightly, so I can't complain.

finished up with

hyperextensions 25 x 12 x 3

ABS

Next deadlift day will be my last one to see how close to my goal I got in this month. I'm hoping to pull 315, 10 pounds down from my goal but 30 pounds up in 1 month.

Tomorrow I start moving into my new house, hopefully I'll put in a good run as well, since it has been a while since I did one. It will be my first test for cordygen5 as well (I'm not sure if you are supposed to see instant results with it?).

TheMyth · 07-31-2007, 11:07 PM

Nice log John! I just moved into my new place as wel!. Surprised you can even workout with having to deal with all the stress of moving. I am worn out from my move.

**johnyq** · 08-01-2007, 07:29 AM

Yes, I have the few days where I'm feeling worn out, but I just pop a few rpm and give it 10 minutes...then I'm ready.

I got some good sleep last night and I'm up way earlier than usual. So far so good.

**johnyq** · 08-01-2007, 03:18 PM

DAY 22

BF came in pretty low this morning, I was actually thinking it was reading high until I just checked my log from day 17.

12.2%

nice!

Current mood:
Stress stress stress

Today's non standard dosing:

I took a sample of Shred XS today. 2 pills in the morning. It was a good stim feeling, mellow but definitely there. I can function a lot better on shred in a standard setting (not working out) than on RPM.

I have one more dose of shred to sample, and if it is another positive experience I might buy some eventually.

I also dosed some cordygen5 this morning for this first time (besides the cordygen that is included in kreaceps XS), nothing to report. And I took my 3 kreaceps and 3 incarnate this afternoon, since I won't be working out tonight.

I hope to put in a run tonight, but I might just move stuff into my new house and relax. I might even have a beer. I feel broken.

PumpYouUp · 08-01-2007, 03:39 PM

Great log Johny! I would not do Deadlifts and squats on same day! Switch it up if you can, but I know it killed my squat weight and wasn't helping the deadlifts. just a suggestion! Subbed!

TheMyth · 08-02-2007, 01:51 AM

I agree with PumpYouUp, that will kill your squats! I split up my hammie and my quads for different days. I treat my lower body just as I do my upper body, meaning I don't do a full upper body workout, I split them up. Same thing with legs.

**johnyq** · 08-02-2007, 09:21 AM

according the routine, I have a few options for accessory work

Quote:

1) Main movement (pick one, and work up to heavy single, double or triple)
a) Squat (wide, narrow, low, high)
b) Deadlift (sumo, conventional, rack pulls)
c) Goodmorning
2) Accessory work, rep range 3-20
a) squat
b) leg press
c) lunges/etc.
3) Low back
a) Pull throughs
b) hyperextensions
4) Abs (I prefer rope pull down abs on this day to unload the back)

I figured if I kept it in the 10+ rep range, it wouldn't hurt. But ya, I might just try lunges next time. Especially since I am doing a second leg day on saturdays.

I don't feel like I have to stick exactly to this routine. Really it is just a general guide, but so far I like the results. I think it was a sort of converted westside workout for noobs (no DE days, just rep work).

I took last night off after moving the essentials into the new house. Even had pizza. I feel more relaxed today.

TheMyth · 08-02-2007, 04:29 PM

don't worry about the pizza! When moving, just try to get as much enjoyment as you can to keep the stress levels down! I feel like I just aged 10 years with this last move!