[prld2gr8ns]

Looking good bd. Those wo's could easily lead you to overtax yourself. Could indeed be responsible for the mental fog you had the other day. I always get that way whenever I've had a super hard workout.

[bludevil]

1/11/08 - 10th day of Swell

Had to go to the Dr. this morning and the visit took longer than expected. This in turn, threw my whole day off as far as work so I didn't have time to go to the gym today.

I'll probaby do some pushups and situps tonight just to do something.

• Dosage: 1 scoops breakfast and 1 scoop in the afternoon

• Strength: N/A

• Bodyweight/Body Comp: 198 this morning.

• Pumps/Vascularity: N/A

• Endurance: N/A at this time but we'll see how the speed and reps of the pushups and situps go tonight and judge.

• Focus: N/A

• Overall Energy: Overall energy for today has been good, although I haven't done much except play catch-up in front of a computer most of the day.

• Personal Commentary: Overall, a good day. Looking forward to Monday night, which will be my 1st league game.

[bludevil]

prld2gr8ns, on off days, I'm only taking 1 scoop of Swell twice a day to extend the life of the bottle. Is this ok, or should I stick to the 2 scoops, twice a day on or off.

[prld2gr8ns]

Originally Posted by bludevil

prld2gr8ns, on off days, I'm only taking 1 scoop of Swell twice a day to extend the life of the bottle. Is this ok, or should I stick to the 2 scoops, twice a day on or off.

The way your doing it is perfect.

[bludevil]

1/12/08 - 11th day of Swell - Off
• Dosage: 1 scoops breakfast and 1 scoop in the afternoon

1/13/08 - 12th day of Swell - Off
• Dosage: 1 scoops breakfast and 1 scoop in the afternoon

1/14/08/ - 13th day of Swell

Had a busy day at work and not a lot of time for working out. I did manage to go to our gym and shoot some hoops for a few minutes to try and get my shot going before our 1st game tonight. Also, not sure if time will permit, but I may try to leave work early to hit the gym (I usually work out during my lunch break).

• Dosage: 1 scoop breakfast and 1 scoop in the afternoon and 2 scoops 30 prior to basketball game tonight (9pm).

So, for right now, nothing to report but I will update after tonights game or tomorrow how things went.

- Edit -
Since my workouts was closer to my game than I wanted, I switched things up so I wouldn't get so taxed and have no energy for the game.
I did 3 sets of 10 of upper body exercises using machines.
Worked out Chest, Back, Bi's, Tri's and Shoulders using the same type of giant superset. Went from one exercise to the next with no rest and 3 to 4 minutes rest between supersets. Weights used was about 50 - 75% max so I wouldn't tax my CNS. Last thing I wanted was to go to the gym all pumped up and shooting bricks all night long.

[bludevil]

Last nights game was pretty interesting. We were down by 5 points with 35 seconds to go. Then one of our guys hits a shot. We then came down and stole the ball and we got fouled. The guy hit 1 for 2 shots that left us down by 2. The other team came down with about 15 seconds to go and lost the ball. My teammate threw me the ball and I made a layup as time expired to send it into overtime. Game was tied in overtime with less than a minute when my teammate hit a 3. Other team came down and missed a 3 and then fouled us. Our guy hit both free throws which ended the game. WHew that was a close one

As far as how I held up, I was impressed. Like I mentioned earlier, their's a huge difference from playing pick-up ball and an actual game as far as running goes. Throughout the night, I found myself to be running the floor on fast breaks fairly easy. In the second half we also played a full court press, which can get you tired. But I didn't tire out, and still seemed to have my legs under me at the end of the night. I thought it was interesting after the ball game, I was the only one on my team NOT complaining about being tired and out of shape.

As far as this game goes, I believe Swell met all the label claims.

[bludevil]

1/15/08 - 15th day of Swell

Todays w/o went as followed:

3 giant supersets at 8 reps with 4 minute rest between

Squats - 225
Chin-ups - BW + 10
Lunge with DB overhead press - 35lb
Pushups with DB Row - 35lb
Cable woodchops - 60lbs

20 minutes of cardio on the tready at 3.5 speed and 5 incline

•Dosage: 2 scoops at breakfast and 2 scoops pre w/o

• Strength: Strength was good today. Added some pounds on the chin-ups, lunge and pushup exercises from the last time I performed them.

• Bodyweight/Body Comp: Holding at 198. I have a goal set for 195 by the end of Jan.

• Pumps/Vascularity: Pumps in leg were noticeble today.

• Endurance: Endurance was good but not like my last workout. I think playing so late last night (didn't get home until 11pm) took some out of me.

• Focus: Focus was ok today. NFL Network was on the gym tv showing an old Superbowl game between Denver and Green Bay. Found myself getting caught up in that.

• Overall Energy: Energy was ok, but like endurance not like it was last week. Again, I think the game last night is mostly to blame for this.

• Personal Commentary: I'm seriously thinking of changing up routines. I've been running this one for about 2 months now and I think it's starting to catch up with me. I may try to run a more tradional bb routine but still incorporate supersets. For example, 1 day may be Chest/Bi's. So I would do 1 set of bb presses superset with BB curls. I don't know, but that's what I'm thinking. I'm also looking at the Tri-Phase routine created by Derick Charlebois.

[bludevil]

1/16/08 - 16th day of Swell

Switched workouts today. Here's my new routine.

Monday - Chest & Bi's
Tuesday - Legs & Abs
Wednesday - Back & Tri's
Thursday - Shoulders
Friday - Basketball

Here's a sample of today's workout.
3 sets of 5 - BB Bench Press superset BB Curls
3 sets of 10 - Incline DB Press superset with Preacher Curls
3 sets of 15 - Cable Xovers superset with Cable Curls

Reps of 5 - 2 minute rest
Reps of 10 - 90 seconds rest
Reps of 15 - 60 seconds rest

20 minutes of cardio on the tready at 3.5 speed

•Dosage: 2 scoops at breakfast and 2 scoops pre w/o

• Strength: Strength seemed to be better today. I think switching up to a more tradional bodybuilding routine will help retain strength as I try to lose fat.

• Bodyweight/Body Comp: Didn't weight, so still 198

• Pumps/Vascularity: Pumps were prevalent in Bi's after the 15 reps of cable curls. Thought my arms were going to explode before I could finish the set.

• Endurance: Endurance was good, had no issues what so ever getting all the reps. Was afraid I would, because I'm not a fan of high reps so I rarely do anything over 10 reps.

• Focus: Focus was great today. Was dialed in on the new routine.

• Overall Energy: Energy was great today. Again, I think just changing things up made a huge difference. I truly believe the other routine was taxing my CNS. The author of the routine (who I've forgot) said not to run it more that 8 weeks and I think I've ran it for about 12, so it was time to change anyway.

• Personal Commentary: Nothing really to add except I think I'll enjoy this new routine. Overall, a good day in the gym.

[Distilled Water]

Good to see your doing well on the new routine.

[bludevil]

Originally Posted by Distilled Water

Good to see your doing well on the new routine.

Yeah, I really like it, but I'm interested to see how it pans out, because it's something that I created. Just kind of combined different things out other routines to make my own.

[Distilled Water]

Thats what I usually do and I think I'm doing ok, lol.

[prld2gr8ns]

Originally Posted by bludevil

Yeah, I really like it, but I'm interested to see how it pans out, because it's something that I created. Just kind of combined different things out other routines to make my own.

What your doing is the approach of any and every person who has been in the weighlifting game for a long time. You learn what you like, don't like, and enjoy as a workout. Thus, eventually you learn to tailor workouts more towards you own person.

I think you'll like it, it sounds very interesting to me.

[EasyEJL]

i'm interested to see what shoulders is

[bludevil]

Originally Posted by prld2gr8ns

What your doing is the approach of any and every person who has been in the weighlifting game for a long time. You learn what you like, don't like, and enjoy as a workout. Thus, eventually you learn to tailor workouts more towards you own person.

I think you'll like it, it sounds very interesting to me.

Thanks, as long as it keeps me excited about going to the gym, that's the main thing.

[bludevil]

Originally Posted by EasyEJL

i'm interested to see what shoulders is

I'll give you an example of shoulders but I don't have the routine in front of me, but it will look something like this.

3 sets of 5 - Military Press superset with DB Front Raises
3 sets of 10 - BB Upright Rows superset with DB Side Raises
3 sets of 15 - Machine Lateral Raises superset DB Shrugs

Also, I forgot to add in my above post but rest times are as follows:
Reps of 5 - 2 minute rest
Reps of 10 - 90 seconds rest
Reps of 15 - 60 seconds rest