[johnyq]

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.

[johnyq]

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.

[johnyq]

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.

[poison]

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?

[johnyq]

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.

[johnyq]

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.

[johnyq]

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.

[poison]

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.

[johnyq]

I'll try that next time. Yesterday I didn't want to take the rpm before the doctor, and have some crazy racing heartbeat.

[johnyq]

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.

[poison]

If workouts are split, morning and evening, take 3 incarnate, 3 Kreaceps, and 2-3 RPM. Do the same pre-evening workout.

[johnyq]

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.

[rms80]

Originally Posted by johnyq

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!!

[workin2005]

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

Workin

[johnyq]

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

[johnyq]

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