RPM/kreaceps XS/Incarnate log

Page 1 of 2 12 Last
  1. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    Smile RPM/kreaceps XS/Incarnate log


    My 1 month goals:
    Deadlift max: 325
    3 mile run:25 minutes
    BF: drop 2%

    overall goal is recomp and get strong.


    Current stats:
    DL max: 285
    3 mile run: 28 mins
    BF: 13.9% using BFCalipers (this is low, I have no doubts I'm much higher than this, but as long as I see it dropping, it can read whatever it wants)

    other current stats:
    5'7
    182 lbs
    right arm: 14.75"
    waist (at navel): 37"


    I'm an experienced noob at this point, but still a noob. As you will see, my strength has a long ways to go.

    My workout
    Monday:
    1) Military press variation (pick one and stick with it a while, usually work up to something heavy for a single, but can do rep work if you're feeling beat up, do not "max" out on this day, try to always leave 10lbs in the tank)
    a) Standing military press
    b) Seated military press
    c) Seated military press off pins in the squat rack (singles only)
    2) DB flat bench for reps (2-3 sets, keep it very easy, just getting in volume)
    3) Lat exercise, your choice
    4) Lat exercise, your choice
    5) Something for upper back -rear delts in particular (bent over raises, reverse pec dec, etc)

    Tuesday:
    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)

    Wednesday: Off

    Thursday:
    1) Bench, max effort, pick 1, work up to heavy single double or triple:
    a) 3 second pause bench (competition grip or pinky on the ring, these you ALWAYS just do singles with)
    b) Heavy triples
    c) Close grip (pinky on rings)
    d) Competition grip (index finger on the ring)
    e) Any of the above with mini bands attached***
    2) Board work if possible (1-2 board, rep range from 1-5 reps), if not, incline or decline for reps (3-20)
    3) If doing board work, then do incline or decline, if not doing board work, pushdowns or skull crushers for higher reps.

    Friday:
    1) Shrugs
    2) Biceps
    3) Grip/forearms
    4) Upper back
    5) Abs

    Friday is fun, do what you want. NEVER fail on a secondary exercise; always leave just a little in the tank. If you fail on the first exercise, make sure it's for no other reason than the weight was just too heavy that particular day! If you are a crack head and worry that you're not getting enough volume, you can either up the reps on the secondary exercises, *OR* after you max out on exercise #1, drop back down to about 90% and do a few reps there, again, DO NOT HIT FAILURE.
    I will probably go every saturday as well, and do squats or light DLs with leg work. I am also starting a martial arts class for the first time on wed, so I don't know how much that is going to interfere with my workouts (probably very little). It is a mix of muay thai and jui jitsu, see here:LINXX Academy of Martial Arts - Virginia Beach, VA - Muay Thai Kickboxing, Brazilian Jiu-Jitsu, Kids Self-Defense


    I will be taking
    RPM 1 dose 1 hour PreWO
    Kreaceps XS 1 dose 1 hour PreWO and 1 postWO
    incarnate 1 dose PreWO 1 PostWO


    already taking, and will continue taking
    poseidon morning, preWO, duringWO, postWO, night. poseidon rocks.
    fish oil
    elastamine (just starting this, joint support)
    sesathin (can't beat this in bulk from NP!)
    Adam MV

    Just stopped using:
    ragnarok
    retain


    diet:
    breakfast: protein shake or grape nuts/soy milk
    brunch: yogurt or oatmeal
    lunch: usually salmon salad (on spinach), with a bread
    post lunch snack: hard boiled egg
    dinner: try to center meals around fish or tempeh.
    pre sleep: cottage cheese or performance pudding

    usually a ON whey protein shake before and after workout. Workouts are usually before dinner (6-9 time frame), sometimes during lunch (11:30-1)



    Please give any input, I have tough skin.

  2. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    Everything arrived in the mail today, so of course today was my first day trying it.

    Workout was amazing, I felt great, felt strong, and kept going. My wife and I were there for far too long

    Deadlift
    135x7
    185x5
    205x3
    225x3
    245x3
    265x2
    275x1
    285x1
    295x1 (PR by 10 pounds)

    Leg press
    270x9
    270x9
    270x9

    hyp ext
    25x10
    25x10
    25x10
    (no abs, ran way over time)



    Not only did I PR, but I felt a lot stronger doing this PR than my last one, and I lifted a ton more weight before I pulled it. I also recently changed my deadlift style from sumo to standard, so really I should have seen a drop!


    Very excited about things to come if this is any sign. I'll update with everyworkout. Going to push very hard towards my goals.



    I forgot to add, I had quite the bowel movement after the workout. I'm regular, and almost always early day, so this might have been from the new supplements. Have to see if this continues.

    edit: never again had any abnormal BMs.
  3. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    It definitely messed up my sleep some. Took me a while to fall asleep, and this morning I was having some REALLY f'd up dreams.
    •   
       

  4. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,904
    Rep Power
    37732
    Level
    51
    Lv. Percent
    44.42%
    Achievements Activity ProPosting ProPosting Authority

    Hey, bud, good to see you here!

    I was a little confused: your first posts says your current DL max is 185, but I guess it's 285. I was gonna say: 185 > 350 in one month? No wai!!1

    How many RPM did you take?
  5. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    sorry, it was in fact 285, edited my first post. I'm looking for a 40 pound increase in one month (30 as of last night)


    I took 3. The dose read 3 for 160-180, 4 for 180-200. I was right on the edge at 182 so I staid with the low dose. I took it at 6pm, tried to go to bed at 11:30pm. I think they recommend not taking it w/in 6 hours of bedtime. I fell asleep a little before 1 but had some restless sleep. I'm not too worried about this unless it doesn't get better. Ragnarok didn't mess up my sleep at all.
  6. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    day 2


    First day of muay thai, definitely enjoyed it, looking forward to more. Unfortunately I think I have some stress fractures in my hand that I brought back. It hurts. I punched a solid object a few months ago....dumb.


    anyways. after the lesson I did a timed 3 mile run. Quads were on fire from yesterday and it was incredibly humid (rained after a very hot day).

    TWO MINUTE DROP SINCE LAST WED.

    time was 26:15


    I have only done two very very light cardio days since last wed, so I'm very happy with that drop. I had a spring in my step I don't normally have, and felt great most of the run (other than the burning quads). Impressed with the stack so far.
  7. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    sleep was better last night, although I took it slightly earlier.

    Day 3!

    Today I went to the doctor's and couldn't get around to the gym until late. Fearing for my sleep I only took 2 RPMs at 7:30. I felt good at the gym, but not driven or very pumped....or did I even feel much like working out. But I still got half decent workout. I don't think 2 is really enough, although it may have just been a bad day (I am feeling a little worn out).


    Flat BB bench
    6x135
    5x145
    3x165
    3x175
    3x180
    2x185

    decline BB bench
    155 x 8 (3 sets of this)


    skull crushers
    small bar + 50lbs x 8 (2 sets)

    weighted dips
    +10lbs x8
    +10lbs x 6



    weight was up to 154 (+2lbs)
    BF was down to 13.4% (-.5)
    arm 14.875 (+1/8)
    waiste 37 1/8 (+1/8 )...I just ate, hopefully that is all


    Getting a blood test next week as part of a standard annual. I'm really curious about liver values and cholesterol as compared to last year.
  8. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,904
    Rep Power
    37732
    Level
    51
    Lv. Percent
    44.42%
    Achievements Activity ProPosting ProPosting Authority

    You can take rpm up to two hours pre-workout. I'd take 4-5 at 5pm to work out at 7pm, rather than 2 just before.
  9. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    I'll try that next time. Yesterday I didn't want to take the rpm before the doctor, and have some crazy racing heartbeat.
  10. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    day 4


    lunch workout, took 3 rpm an hour before. Tomorrow I might move up to 4.

    Friday is fun day. I felt pretty good, nothing insane.

    shrugs 135x6
    BB curls 75x6
    shrugs 185 x5
    BB curls 95x4
    shrugs 175x6
    BB curls 85x5
    shrugs 175x6
    BB curls 85x5

    preacher curls
    small bar + 40 x 8
    small bar + 40 x 7
    small bar + 40 x 5

    BB forearm curls (forearms on bench, wrists hanging over edge, curl up with hands only)
    55 x 8
    60 x 6
    60 x 6


    bent over rows
    125 x 6
    135 x 5
    145 x 5


    abs (weighted and unweighted).




    Biggest difference is bent over BB rows, felt a lot stronger and pulled more weight than ever. I am much HARDER than I was a few days ago. Muscles are close to rocks now. Pumps have been really good, although not noticeably different than the pumps on masspump or ragnarok.



    muay thai tonight for my cardio. Not sure how to take these supplements with two separate "workout" sessions in a day. If anyone has a clue let me know.
  11. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,904
    Rep Power
    37732
    Level
    51
    Lv. Percent
    44.42%
    Achievements Activity ProPosting ProPosting Authority

    If workouts are split, morning and evening, take 3 incarnate, 3 Kreaceps, and 2-3 RPM. Do the same pre-evening workout.
  12. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    I took 9 kreaceps, 9 incarnate, and 6 rpm that day (spread out over the 2 workouts of course). I'll keep it to two doses of each next time like you said.


    no workouts to log on the weekend although I continued taking everything. Feeling fairly beat up, plus a busy weekend of car related hobby stuff (all day sunday in the sun for autocross, that will wear you out).


    I'm thinking about doing two doses of RPM a day now to assist with the weight loss.


    I'll update tonight after my workout, with new (hopefully better) stats.
  13. Board Sponsor
    rms80's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Jan 2007
    Posts
    4,224
    Rep Power
    204223
    Level
    46
    Lv. Percent
    89.83%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by johnyq View Post
    I took 9 kreaceps, 9 incarnate, and 6 rpm that day (spread out over the 2 workouts of course). I'll keep it to two doses of each next time like you said.


    no workouts to log on the weekend although I continued taking everything. Feeling fairly beat up, plus a busy weekend of car related hobby stuff (all day sunday in the sun for autocross, that will wear you out).


    I'm thinking about doing two doses of RPM a day now to assist with the weight loss.


    I'll update tonight after my workout, with new (hopefully better) stats.
    Great log so far!!
    Dirk Tanis, BA, MSci
    Chief Operating Officer, Applied Nutriceuticals
  14. NIMBUS NUTRITION Co Founder
    workin2005's Avatar
    Join Date
    Jul 2003
    Age
    39
    Posts
    2,556
    Rep Power
    1427
    Level
    36
    Lv. Percent
    27.21%
    Achievements Activity ProPosting Pro

    Subscribed! Keep up the detailed log...nice job!

    Workin
  15. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    thanks



    I forgot to eat anything before the gym today, which definitely seemed to have some effect. Overall it was a good workout though.

    I took 4 RPM this time, and the energy was intense. Heart was racing, pretty crazy "buzz". Still very concentrated on working out though, finished very quickly, 45 minutes.

    I'll list last weeks workout for comparison

    seated mil press
    (today) (last monday)
    6xbar
    6x95 ---- 6x95
    3x115 ---- 5x115
    3x120 ---- 3x120
    3x125 ---- 3x125
    3x130 ---- 2x130
    1 x135 ---- 135 fail

    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
    4 x +10 ---- 3 x +10
    4 x +10 ---- 3 x +10
    4 x +10 ---- 3 x +10

    seated rows (w/ V bar)
    5 x 140 (did bent rows last week)
    7 x 130
    7 x 130

    bent raises
    8 x 15s ---- 6 x 15s
    6 x 20s ---- 6 x 15s
    6 x 20s ---- 6 x 15s

    I hate those bent raises. I think I need to start doing them twice a week and try to master them.


    so workout definitely improved, even w/o food. The buzz from RPM was crazy. Can't wait for dead lifts tomorrow.
    Stats pretty much unchanged
    13.5%
    183lbs (unfed)
    14.9" right arm


    vvv*the google ad for soloflex whole body vibration is awesome
  16. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    So I went to the doctors office on thursday and got a prescription to get my hand and back/neck xrayed. Here it is tuesday and I haven't felt any pain since friday. My knees haven't been sore at all either (the real test will be after my 3 mile run on wed night).


    Very strange.



    oh and waist was 36.5" this morning
  17. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    3 rpm this morning has me feeling really tired and spaced out today. And by lunch time I was extremely hungry, much more so than usual.


    I think I'll stick with using it pre workout.
  18. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    So I was feeling worn out at lunchtime and decided to give my leviathan sample a try that has been sitting around for a while. Felt ok the rest of the day, maybe a little spaced out. I took 4 rpm at 5 for my 6pm workout.

    Got the gym and felt completely worn out. I think I over stim'd my cns into shutdown. Deadlifts not even close to my max last week, felt like it was a thousand pounds today. So I wussed out and left.


    So lesson learned, too much stim is definitely a bad thing for me. I'm just going to push my workouts 1 day back this week to make up for today. Not take rpm tomorrow and start over with it as pre workout only come thursday.

    edit:*update to this, turns out I was just getting sick*
  19. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,904
    Rep Power
    37732
    Level
    51
    Lv. Percent
    44.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by johnyq View Post
    I'm thinking about doing two doses of RPM a day now to assist with the weight loss.
    Even two RPM makes me hot as all get out.
  20. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    So I think I'm just sick, have felt tired all week, and my "allergies" seem pretty intense. Probably a cold.

    muay thai class last night, pretty good workout. Didn't run afterwards like I normally would have.


    Today I made up the tuesday workout. I am pretty sure I would not have made it to the gym if it weren't for RPM. I feel just like laying around.


    Deadlift
    (7/10) --- today
    135x7 --- 135 x 7
    185x5 --- 185 x 5
    205x3 --- 245 x 3
    225x3 --- 255 x 3
    245x3 --- 265 x 3
    265x2 --- 275 x 3
    275x1 --- 285 x 1
    285x1 --- 295 x 1
    295x1 --- 300 x 1

    Leg press
    270x9 ---- 270 x 9
    270x9 --- 290 x 9
    270x9 --- 290 x 8

    hyp ext
    25x10 did not do
    25x10 did not do
    25x10 did not do



    so I got a new PR, although my back had too much flexion. I think next time I will stick to 3RMs. I was really running out of breathe easily and didn't feel great, but got it done anyways.



    only stat to update
    weight: 183 (fed)
  21. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    Missed the gym yesterday to aid recovery. I think it was a good move, I feel a ton better today so far.


    Took my preworkout doses 3kreaceps, 3 incarnate, and 4 RPM. then I sipped on a coffee. Started feeling a lot of energy, was definitely ready to go.

    today was makeup day for "thursday", I probably won't make up friday.

    Strength was WAY up, I don't understand it, but I certainly love it.

    Flat BB bench
    7/17 ---- today
    6x135 --- 8x135
    5x145 --- 5x155
    3x165 --- 3 x175
    3x175 --- 3x185
    3x180 --- 3x195
    2x185 --- 3 x 195
    ------------ 2 x 200


    Incline BB bench

    7/12-----------today
    (did --------125 x 11
    decline) ----125 x 9
    155x8x3---- 125 x 11

    after that, my realtor called and we had to race home to prep the house for a potential buyer. A real downer since I was feeling so great, but oh well.



    So far I'm loving this stack, my weight hasn't increased at all, yet I'm shedding fat and getting stronger consistently with every session, and all in spite of a week of illness. Very happy. I need to do my 3 mile run time tomorrow to see how my cardio survived after this week of being sick.


    weight
    182 (fed)

    arm
    14.9"

    waist
    36 3/4"
  22. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    Ran today, didn't go so well. Got a strong 1.5 miles in, and had to walk after that. Feet cramped, and leg muscles burned.

    I just need to get more running time in, I haven't ran in a week and half plus being sick. So not concerned, I'll come back strong next run.


    I'll edit in some stats later tonight.
  23. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    DAY 13


    lunch workout, muay thai class tonight for cardio/abs.

    I was very tired today, and was thinking about going home for lunch instead of the gym. Popped my rpm/incarnate/kreaceps just in case at 10 30. 11:30 I was ready to go completely. Headed off the gym, and had a decent workout. Strength was slightly up, although endurance was down a little towards the end, probably due to low amount of sleep last night.


    BF from yesterday:
    11.7% <<<this can't be right, that is a 2% drop. I'll retest tomorrow when I wake up.

    weight:
    182.5. I've been allowing myself to eat some cheater foods. Calzone, nachos, pizza, about 3 nights a week I'd guess. It doesn't seem to matter, muscle is going on, fat is coming off. Weight is staying the same. Still too fat, but where I'm at now I won't be too embarrassed to post some before and afters after this is done (I did take some befores!).

    I don't think I'll try to actually drop any weight until I feel like I can't recomp much more. I'm really curious what I'll look like at 183ish with low bodyfat. Back in my fit days I was trim/toned but 150lbs, so this will be a lot different.


    standard dosing
    1 hour before: 4RPM, 3kreaceps, 3 incarnate.
    during: 2 x poseidon
    1 hour after: 3 kreaceps, 3 incarnate.

    seated mil press
    (7/16) ---- (TODAY)
    6xbar ---- 10xbar
    6x95 ---- 6x95
    3x115 ---- 3x115
    3x120 ---- 3x120
    3x125 ---- 3x125
    2x130 ---- 3x130
    1 x135 ---- 2x135

    Weighted dips (instead of DB bench)
    (Today)
    +15 x 6
    +15 x 6
    +15 x 5

    weighted pull ups *shoulder didn't like theses today, had to go close grip w/o weight*
    7/12 ------- Today
    4 x +10 ---- +0 x 6
    4 x +10 ---- +0 x 6
    4 x +10 ---- +0 x 6

    seated rows (w/ V bar)
    5 x 140 ---- 7 x 130
    7 x 130 ---- 6 x 130
    7 x 130 ---- 6 x 130

    bent raises
    8 x 15s ---- 6 x 20s
    6 x 20s ---- 6 x 20s
    6 x 20s ---- 6 x 20s
    *starting to get used to these finally.



    When the time comes, I'm considering doing a second month with RPM, cordygen 5, bulk cissus, and bulk creatine Mono (see if anything changes compared to kreaceps).
  24. Board Sponsor
    rms80's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Jan 2007
    Posts
    4,224
    Rep Power
    204223
    Level
    46
    Lv. Percent
    89.83%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by johnyq View Post
    DAY 13


    lunch workout, muay thai class tonight for cardio/abs.

    I was very tired today, and was thinking about going home for lunch instead of the gym. Popped my rpm/incarnate/kreaceps just in case at 10 30. 11:30 I was ready to go completely. Headed off the gym, and had a decent workout. Strength was slightly up, although endurance was down a little towards the end, probably due to low amount of sleep last night.


    BF from yesterday:
    11.7% <<<this can't be right, that is a 2% drop. I'll retest tomorrow when I wake up.

    weight:
    182.5. I've been allowing myself to eat some cheater foods. Calzone, nachos, pizza, about 3 nights a week I'd guess. It doesn't seem to matter, muscle is going on, fat is coming off. Weight is staying the same. Still too fat, but where I'm at now I won't be too embarrassed to post some before and afters after this is done (I did take some befores!).

    I don't think I'll try to actually drop any weight until I feel like I can't recomp much more. I'm really curious what I'll look like at 183ish with low bodyfat. Back in my fit days I was trim/toned but 150lbs, so this will be a lot different.


    standard dosing
    1 hour before: 4RPM, 3kreaceps, 3 incarnate.
    during: 2 x poseidon
    1 hour after: 3 kreaceps, 3 incarnate.

    seated mil press
    (7/16) ---- (TODAY)
    6xbar ---- 10xbar
    6x95 ---- 6x95
    3x115 ---- 3x115
    3x120 ---- 3x120
    3x125 ---- 3x125
    2x130 ---- 3x130
    1 x135 ---- 2x135

    Weighted dips (instead of DB bench)
    (Today)
    +15 x 6
    +15 x 6
    +15 x 5

    weighted pull ups *shoulder didn't like theses today, had to go close grip w/o weight*
    7/12 ------- Today
    4 x +10 ---- +0 x 6
    4 x +10 ---- +0 x 6
    4 x +10 ---- +0 x 6

    seated rows (w/ V bar)
    5 x 140 ---- 7 x 130
    7 x 130 ---- 6 x 130
    7 x 130 ---- 6 x 130

    bent raises
    8 x 15s ---- 6 x 20s
    6 x 20s ---- 6 x 20s
    6 x 20s ---- 6 x 20s
    *starting to get used to these finally.



    When the time comes, I'm considering doing a second month with RPM, cordygen 5, bulk cissus, and bulk creatine Mono (see if anything changes compared to kreaceps).
    Looks like you are getting some great results!! Distance running can be a ***** sometimes, especially when your body weight/muscle mass increases...
    Dirk Tanis, BA, MSci
    Chief Operating Officer, Applied Nutriceuticals
  25. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    I'm seeing great results, and having fun. RPM is definitely there for me when I feel like being lazy, its like a mean coach always waiting to kick my ass for slacking.


    I'm feeling the most pumped today than I think I ever have when not in the middle of working out. I do have some DOMS, but nothing crazy (shoulders!).


    Deadlift workout in an hour.
  26. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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.
  27. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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.
  28. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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
  29. Board Sponsor
    rms80's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Jan 2007
    Posts
    4,224
    Rep Power
    204223
    Level
    46
    Lv. Percent
    89.83%
    Achievements Activity ProPosting Pro

    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
  30. O.G. Appnut
    Vitruvian's Avatar
    Join Date
    Dec 2005
    Posts
    5,203
    Rep Power
    85510
    Level
    49
    Lv. Percent
    31.91%
    Achievements Activity ProPosting ProPosting Authority

    Great log too John! Good detail, well maintained!
    Applied Nutriceuticals Representative
    Better Results Through Science
    Success occurs when everything you have is APPLIED.
    Have you heard about N.O. Uptake? ;-)
  31. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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.
  32. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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
  33. Board Sponsor
    rms80's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Jan 2007
    Posts
    4,224
    Rep Power
    204223
    Level
    46
    Lv. Percent
    89.83%
    Achievements Activity ProPosting Pro

    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
  34. Club Myth CEO
    TheMyth's Avatar
    Stats
    5'9"  226 lbs.
    Join Date
    Jan 2004
    Age
    32
    Posts
    4,122
    Rep Power
    2193
    Level
    44
    Lv. Percent
    26.12%
    Achievements Activity ProPosting Pro

    RPM makes everything go by just a little bit quicker!
  35. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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.
  36. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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...).
  37. NIMBUS NUTRITION Co Founder
    workin2005's Avatar
    Join Date
    Jul 2003
    Age
    39
    Posts
    2,556
    Rep Power
    1427
    Level
    36
    Lv. Percent
    27.21%
    Achievements Activity ProPosting Pro

    Thumbs up


    Great Detailed log! Good info!!!

    Workin
  38. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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?).
  39. Club Myth CEO
    TheMyth's Avatar
    Stats
    5'9"  226 lbs.
    Join Date
    Jan 2004
    Age
    32
    Posts
    4,122
    Rep Power
    2193
    Level
    44
    Lv. Percent
    26.12%
    Achievements Activity ProPosting Pro

    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.
  40. Advanced Member
    johnyq's Avatar
    Join Date
    Feb 2007
    Age
    33
    Posts
    827
    Rep Power
    508
    Level
    22
    Lv. Percent
    50.9%

    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.
  

  
 

Similar Forum Threads

  1. MST Kreaceps-XS write-up
    By spaceclown in forum Millennium Sport Technologies
    Replies: 10
    Last Post: 04-09-2012, 06:42 PM
  2. Replies: 34
    Last Post: 07-26-2007, 06:26 PM
  3. MST Kreaceps-XS - Log By BigT -
    By Big_Tom(tk) in forum Supplement Logs
    Replies: 10
    Last Post: 07-09-2007, 07:15 PM
  4. Kreaceps-XS Question!
    By TommyTuffGuy in forum Millennium Sport Technologies
    Replies: 4
    Last Post: 05-24-2007, 12:27 PM
  5. Kreaceps-XS now available Exclusively at NP!
    By Millennium 1 in forum Millennium Sport Technologies
    Replies: 12
    Last Post: 05-17-2007, 09:37 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in