RPM/kreaceps XS/Incarnate log

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  1. DAY 14

    weight:
    182
    arm:
    14 3/4"
    waist
    36 3/4"


    Standard dosing

    Deadlift
    (7/19) --- today
    135x7 --- 135 x 10
    185x5 --- 205 x 5
    245x3 --- 245 x 3
    255x3 --- 265 x 3
    265x3 --- 270 x 3
    275x2 --- 275 x 3
    285x1 --- 280 x 3
    295x1 --- 285 x 2
    300x1 ---

    Squats
    135 x 12
    155 x 8
    155 x 9
    155 x 7

    hyper extensions
    25 x 10 x 3

    abs
    rope pulldowns
    some weighted work


    happy with the workout. 3RM went up. It is tough breathing fully when you are repping heavy weight (heavy for me anyways). Guess it takes practice.

    I haven't squated in a while, so I just kept the reps high. Felt good. Lower back got a hell of workout today. It is definitely the weak point in these compound lift, but it is getting there.


  2. DAY15 morning

    Felt really good (trim) this morning, so I thought to check my BF:

    13.0%, down .9% since the beginning. I'm barely on target to hit my goal of 2% in 1 month


    Tonight is either a run or I might check out a new place for muay thai. Sleep last night was a little rough.
    •   
       


  3. DAY 16


    Yesterday I didn't do anything and it felt good. dosed 2 RPM, and two doses of 3 pills of kreaceps and incarnate.


    My skin is getting pretty oily, and acne is coming on (its bad, but not bad enough for me to be too embarrassed). I find this interesting.

    I haven't had a single gym day since starting that I didn't add weight, I don't think this is a normal experience


    Having too much fun on this stack.


    weight:
    182.5lbs
    arm
    15"


    standard dosing
    pre work out: 4 rpm, 3 kreaceps, 3 incarnate
    during: water (forgot poseidon)
    post: 3 kreaceps, 3 incarnate, ON whey


    Flat BB bench
    7/21 ---- today
    8x135 --- 10 x 95
    5x155 --- 8 x 115
    3x175 --- 3 x 185
    3x185 --- 3x 195
    3x195 --- 3x 200
    3 x195 --- 2 x 205
    2 x 200 --- 0 x 225 (boo)




    Decline BB bench
    12 x 115
    10 x 115
    10 x 115

    skull crushers
    50 on small bar x9 x 8 x7


    12 minutes of light HIIT on the elliptical

  4. Quote Originally Posted by johnyq View Post
    DAY 17


    Yesterday I didn't do anything and it felt good. dosed 2 RPM, and two doses of 3 pills of kreaceps and incarnate.


    My skin is getting pretty oily, and acne is coming on (its bad, but not bad enough for me to be too embarrassed). I find this interesting.

    I haven't had a single gym day since starting that I didn't add weight, I don't think this is a normal experience


    Having too much fun on this stack.


    weight:
    182.5lbs
    arm
    15"


    standard dosing
    pre work out: 4 rpm, 3 kreaceps, 3 incarnate
    during: water (forgot poseidon)
    post: 3 kreaceps, 3 incarnate, ON whey


    Flat BB bench
    7/21 ---- today
    8x135 --- 10 x 95
    5x155 --- 8 x 115
    3x175 --- 3 x 185
    3x185 --- 3x 195
    3x195 --- 3x 200
    3 x195 --- 2 x 205
    2 x 200 --- 0 x 225 (boo)




    Decline BB bench
    12 x 115
    10 x 115
    10 x 115

    skull crushers
    50 on small bar x9 x 8 x7


    12 minutes of light HIIT on the elliptical
    Awesome progress so far- your strength increases have been really impressive!!!!
    Dirk Tanis, BA, MSci
    Chief Operating Officer, Applied Nutriceuticals

  5. Great log too John! Good detail, well maintained!
    •   
       


  6. 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.

  7. 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

  8. Quote Originally Posted by johnyq View Post
    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!!!:clean:
    Dirk Tanis, BA, MSci
    Chief Operating Officer, Applied Nutriceuticals

  9. RPM makes everything go by just a little bit quicker!

  10. 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.

  11. 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...).
  12. Thumbs up


    Great Detailed log! Good info!!!

    Workin

  13. 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?).

  14. 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.

  15. 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.

  16. 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.

  17. 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!

  18. 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.

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

    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.

  20. 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!

  21. Not worried about the pizza, I was happy to have it.


    DAY 23
    (last night, but I couldn't post as I had no internet access at the new house)

    My first stagnant workout. It was very hard to make myself workout today, so I can imagine why. RPM got me up and going, but even that didn't seem enough. At least it got me there though


    Standard dosing


    Flat BB bench
    7/21 ---- today
    10 x 95 --- 10 x 95
    8 x 115 --- 8 x 115
    3x185 --- 3 x 185
    3x195 --- 3x 195
    3x200 --- 2x 205
    2 x205 --- 2 x 205
    0 x225 ---

    incline bench
    10 x 125 x3

    body weight dips
    8 reps x 3

    ABS



    Battling with allergies today. Took my last sample of shred XS this morning to get me going.

  22. Moved most of the weekend, and was feeling ****ty. Got down on myself some, but bounced back today.


    DAy 24 (friday)
    No workout

    DAy 25

    Squats
    Curls

    My hip flexor started hurting, not sure where this pain suddenly came from. The pain has continued through today.


    DAy 26

    moving

    Day 27

    seated mil press
    7/30-------today
    10xbar --- 10 x bar
    8x95 ---- 8x95
    3x115x2 --------
    3x120 ---- 3x120
    3x125 ---- 3x125
    3x130 ---- 3x130
    3 x135 ---- 3x135

    dumb bell bench (flat)
    5 x 75s ---- 7 x 70s
    4 x 75s ---- 6 x 70s
    5 x 60s ---- 5 x 70s

    weighted pull ups
    4 x +20 ---- 4 x +20
    3 x +20 ---- 3 x +20
    3 x +20 ---- 5 x +10

    Bent standing rows
    115 x8
    135 x 6
    135 x 6

    bent lat raises
    20s x 8 x 3

    Seems like I have hit a small plateau. I added cordygen5 into the mix. It seems to have a mood altering effect, almost like poseidon. I'll report on this later to see if it is actually due to the cordygen5...


    weight:
    183

  23. This is interesting, I just reported how I was having mood altering effects from cordygen5 similar to poseidon (shilajit). I take it and I just feel good and energized.


    anyways, my wife and I were laughing at something on the bottle the other day..."adaptogenic"...and I finally got around to looking it up. It just sounds funny and made up (it is a herbalist term, not scientific, so I guess we were right), I had no idea what it may have meant.

    Adaptogen - Wikipedia, the free encyclopedia

    both cordyceps and shilajit are listed.


    So I guess I am probably not the only one experiencing those sensations. That was not something I was expecting or looking for from cordygen5, but it was there.

  24. Great log man! Is your move completly over yet?

  25. the move is only a little over 50% done. This weekend the last bit will be moved, and then figuring out where everything goes.


    I think the stress has really been wearing me down (stress from the move, and from financially trying to sell the second house). My allergies came on stronger than they have been in 10 years (since my allergy shot therapy). Its obviously effecting my workouts. The really great thing to me is that I have still been going to the gym and pressing on in spite of it all. This is probably a testament to RPM, because honestly after taking I just feel driven to go workout, nothing else matters.

    And of course posiedon and now cordygen just keep my mood healthy.

    The move has also effected a few other small things. Lost my workout log book until this morning, and didn't have a way to charge my ipod.


    RPM bottle 1 is gone. Kreaceps and incarnate are almost empty. I already have them all restocked though.

    I'm tossing around the idea of doing a week off next week, or maybe doing a week of high rep stuff, to give my CNS a break.
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