*I have no ties to Applied Nutriceuticals, they just provided me a month ofin return for a log. I hope to give a good and honest review of this product.
My 1 month goals:
overhead squat, 10 rep: 85 (+20 pounds)
1RM bench: 250 (+25 pounds)
Body fat: drop 1%
overall goal: recomp and get strong.
(what I will use to gauge effectiveness)
DL max: --------315
waist (at navel): -35.5"
mil press 2RM----135
Rack pull 3RM --- 275
I am hoping to get some sort of comparison between neovar and kreacepsXS. I ran a 2 month log that I just completed using , kreaceps, and . I will keep everything besides the creatines as similar as possible. Swell is going to be my source for BA instead of incarnate, and I am using bulk super cissus.
so my log has changed in this fashion:
Standard supplement dosing:
swell first thing
protein shake (w/ 1cup oats, miracle greens, blueberries, milk, cinnamon)
protein shake with 1 cup oats and a small amount of fruit and milk
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, pec dec, etc)
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)
2) Accessory work, rep range 3-20
b) leg press
3) Low back
a) Pull throughs
4) Abs (I prefer rope pull down abs on this day to unload the back)
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.
4) Upper back
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 on exercise #1, drop back down to about 90% and do a few reps there, again, DO NOT HIT FAILURE.
cliff notes: I was once a dedicated BB'er and athlete, and have been sedentary for about 4 years. I started getting off my ass again about 5 months ago.
So I'm no stranger to the gym, but my body had forgotten a lot of what it used to know. Also I have changed my routine and eating habits a lot from what I used to do back then. Before it was all movements and body builder splits, now it is a lot of compounds and low reps, and now I'm not scared to eat to support the muscle growth.
Not very high, I am skeptical of CEE, but excited to give it a try for the first time with an open mind.