Norwegian's Pre-contest Prep w/IntraStack [sponsored]
03-02-2008 06:44 PM
Norwegian's Pre-contest Prep w/IntraStack [sponsored]
it's finally time for some logging here.. I'd like to take the opportunity to thank AEN for letting me test out their product-stack. I first heard of their products at the end of last semester, and with my growing interest in Beta Alanine, came a growing interest with Athletic Edge Nutrition. I'm real stoked about trying out both IntrAbolic and IntraXCell !
I'll be doing the following recommended dosages:
* IntrAbolic - 1 scoop mixed with 1/2 - 3/4 gallon water - drink throughout the workout
* IntraXcell - 3 caps 30 minutes prior to working out, and another 3 caps immidiately following my workout
As far as previous Beta-Alanine products, I've only tried out Incarnate. I began using it in my recovering-stage following a complete separation of my acromion-clavicular [AC] joint (shoulder region) on January 3rd. I was still looking real good and lean from my previous M-drol/H-drol run last semester, and kept all gains following my PCT. I spent my Christmas [and most of my PCT] in Colorado and had some insane workouts in the high-altitude region - I SWEAR that I was getting stronger every time I hit the gym ! - and I was several steps ahead of where I wanted to be 17 weeks prior to the show I was considering at the time - the Texas Shredder 2008 beginning of May 3rd.
So, come January 3rd, I'm down the sloped on snowboard for the first [and last] time of the season .. BAD fall, and I'm in the ER within the hour, and given news I REALLY did not want to hear .. A separation of this joint required at least 4-6 weeks off from upper-body training, and 6-8 weeks from shoulder training ! I knew then I couldn't do the competition .. Regardless, I'd be behind my preparations. I decided to do what I COULD do, and did legs every 3 days for 5-6 weeks .. They grew and got strong as HELL ! AND, I began falling for leg-training again. Few things feel better than the complete-body-exhaustion-feeling you get AFTER an ALL-OUT leg workout ! Also, calves have been highly prioritized.
After ten days, I began VERY light arm workouts, using lots of machine, and fixed range of motion machines. Lots of volume training gave me a nice pump every time, and it filled the 'void' somewhat. After 3 weeks, I did chest for the first time. I did Incline, Decline, and Flat Hammer Presses with 25-45 lbs on each side for 15-30 reps on the different exercises. Also did some careful pec-dec flyes before I concluded the workout.
It wasn't until early February I had my first back workout, and I swear, for every rep of pulldowns and rows, I was terrified I'd hear a popping or tearing sound of some sort, and destroy my shoulder again. I went light, obviously, lots of volume, and it worked out. A couple days after, I did shoulders for the first time in 5 weeks. Lots of machine, cables and fixed-motions, and by now, every work out was PAIN-FREE. Actually, by the end of January - and after no more than TWO weeks of Incarnate, my workouts were 99% pain-free. The Beta Alanine kept up my gym-endurance, and the Cissus does what it does best.
Now, beginning of March, I'm standing 6'3", 240 lbs. Strength hasn't completely recovered in every exercise, but in the short amount of time I've had since my injury, I'm VERY happy with my current strength-levels. I've known I was to log this for about a week now, so I wrote down all of last weeks workouts so you can get a feel of where I was at, and I'll be providing those in an upcoming post.
The past 3 weeks I upped the cardio and ab-training. I was at 247 lbs on February 3rd, and now I'm 7 lbs less, looking much leaner and lots stronger than one month ago. Basically, through the past couple weeks at the gym, I've come to the conclusion that I may still be able to get in shape for the Texas Shredded 2008 - which was moved up ONE week to April 28th. Now, I haven't signed up yet, but I'll be sending in my entrance forms this coming weeks, and I'll make a decision within a couple weeks whether it's attainable or not. This coming week - and for the next 4 weeks of training [for now] - I will be doing an edited Ultimate Diet 2.0 program, similar to CKD/TKD diets. I'll be carb-depleting my body from Monday through Thursday afternoon, carb-load for 36 hours starting late Thursday afternoon, and stay with LOW/MODERATE carbs on Saturday/Sunday. I'll be adding my diet later on tonight I believe.
*** I just wrote down my whole workout program the past half hour, and accidentally hit the #@*^%$(^$ back-space button . . Needless to say, I don't feel like re-typing my workouts yet.
Anyway, Welcome to my IntraStack Log !
03-02-2008 06:45 PM
Here are my workouts from the past week of training:
Pec-deck Flyes - 100 * 20, 120 * 15, 140 * 15, 170 * 15
Incline Dumbbell Press - 60 * 20, 80 * 15, 100 * 12, 110 * 8, 110 * 8, 110 * 6
Narrow-grip Hammer Strength Press - 140 * 15, 160 * 12, 180 * 12
Wide-grip Incline Hammer Strength - 180 * 12, 180 * 10, 180 * 12
Flat Flyes - 50 * 15, 50 * 15, 50 * 12
Push-ups - BW * 15, BW * 20, BW * 25
Incline Machine Press - 110 * 20, 110 * 10
DUmbbell Shrugs - 100 * 20, 115 * 20, 130 * 20, 150 * 15, 100 * 20
Weight - 241 lbs.
Rope Pressdowns - 40 * 25, 50 * 20, 60 * 15, 60 * 15
Flat EZ-bar Extensions - 70 * 12, 70 * 12, 70 * 12
Seated Overhead DB Extensions - 100 * 12, 100 * 15, 100 * 15
Machine Dips - 200 * 15, 200 * 15, 200 * 15
Machine Overhead Extensions - 150 * 12, 150 * 12, 150 * 11
Reverse-grip ONe-arm Pressdowns - 20 * 20, 20 * 20, 20 * 20
Overhead One-arm DB Extensions - 25 * 20, 25 * 20, 25 * 20
One-arm Cable Curls - 20 * 20, 22.5 * 20, 25 * 15, 25 * 15
EZ-bar Curls - 70 * 15, 70 * 15, 70 * 15
Uni-arm Machine Curls - 90 * 15, 90 * 15, 90 * 15
Wide-grip Horizontal Cable Curls - 50 * 12, 50 * 12, 50 * 12
Hammer Rope Cable Curls - 80 * 20, 100 * 20, 120 * 15
Rope Pressdowns - 100 * 25, 120 * 20, 140 * 20
One-arm Machine Curls - 40 * 15, 50 * 15
Weight - ?
Front Smith Press - 135 * 25, 185 * 15, 205 * 12, 225 * 10, 225 * 8
Seated Side Laterals - 30 * 15, 40 * 12, 50 * 12, 30 * 10 (slow reps)
V-dumbbell Press - 50 * 12, 50 * 12, 50 * 12, 50 * 10
Machine Real Laterals - 100 * 20, 150 * 15, 170 * 15, 170 * 12
Cable Front Rope Raises - 60 * 20, 60 * 12, 60 * 12
Upright Cable Rows - 120 * 20, 120 * 20, 120 * 20
Dumbbell Shrugs - 100 * 20, 125 * 20, 150 * 15, 150 * 12, 100 * 10
Front Plate Raises - 45 * 15
Hack Squats - 180 * 15, 270 * 15, 360 * 12, 360 * 12, 360 * 10, 360 * 10
Stiff-legged Deadlift - 135 * 15, 185 * 15, 225 * 12, 275 * 10, 225 * 12
Vertical Leg Press - 230 * 20, 275 * 18, 320 * 15, 365 * 20
Walking Lunges - 50 lbs DUmbbell * 4 lengths
One-legged Leg Curls - 40 * 12, 40 * 12, 40 * 12
Weight - 239 lbs.
Wide-grip Hammer Pulldowns - 135 * 20, 180 * 15, 225 * 10, 205 * 10, 205 * 10, 205 * 10, 180 * 10
Barbell Rows (Dorian) - 135 * 20, 185 * 15, 225 * 15, 275 * 7, 275 * 6
Dumbbell Rows - 100 * 12, 110 * 12, 125 * 12, 150 * 15
Incline Padded Rows - 90 * 12, 90 * 11, 90 * 10
Curl-grip Pulldowns - 140 * 12, 160 * 12, 180 * 12, 200 * 12
Dumbbell Shrugs - 120 * 15, 120 * 12, 120 * 12, 100 * 12, 100 * 12, 100 * 15
Weight - 240 lbs.
03-02-2008 06:47 PM
Anyway, I've got to hit the gym now. Got cardio, abs and calves coming up for the evening. Don't worry, I'll be adding my diet-plan and workout-program when I come back.
03-02-2008 06:48 PM
good luck man you should enjoy this
03-02-2008 08:33 PM
03-02-2008 08:51 PM
Dam that sucks about the shoulder man!!
The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
03-02-2008 10:09 PM
Dude, I was jealous of you mentioned working at that meat place when you were doing your bulk. You're a monster and I will definately be watching this.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
03-02-2008 11:39 PM
I'll be doing upper and lower body depletion workouts on my low-carb half of the week. The workouts will be as following:
Monday: Upper Body Depletion (~60 second in between sets)
Hammer Pulldowns - 4 * 15 reps
Smith Front Press - 4 * 15 reps
Incline DUmbbell Press - 4 * 15 reps
Seated Cable Low-rows - 3 * 15 reps
Side Laterals - 3 * 15 reps
Flat Dumbbell Flyes - 3 * 15 reps
Dumbbell Shrugs - 4 * 20-25 reps
Barbell Curls - 3 * 15 reps
V-grip Pressdowns - 3 * 15 reps
One-arm Machine Curls - 3 * 20 reps
Rope Pressdowns - 3 * 20 reps
- Afternoon: 30 minutes treadmill; 3-5' incline; 5-6 mph
- 20 minutes Stairmaster following depletion-workout
Tuesday: Lower-body Depletion
Smith Machine Squats - 4 * 15 reps
Hack Squats - 3 * 20 reps
Stiff-leg Deadlift - 4 * 15 reps
One-legged Curls - 3 * 20 reps
Leg Extensions - 3 * 20 reps
Seated Calf Raises - 4 * 25 reps
Standing Calf Raises - 4 * 20 reps
Crunches - 4 * 25 reps
Reverse Crunches - 4 * 25 reps
- Afternoon: 30 minutes treadmill; 3-5' incline; 5-6 mph
- 20 minutes on Stairmaster
Wednesday: Upper-body Depletion
Incline Hammer Press - 4 * 15 reps
Pec-deck Flyes - 4 * 20 reps
Behind-neck Smith Press - 4 * 15 reps
Upright Barbell Rows - 3 * 12 reps
Behind-neck Pulldowns - 4 * 15-20 reps
Leaning Dumbbell Rows - 3 * 15 reps
Barbell Shrugs - 3 * 20-25 reps
Freestyle Low Cable Curls - 4 * 20 reps
Freestyle one-arm Pressdowns - 4 * 15 reps
Horizontal Preacher Cable Curls - 3 * 15 reps
Dip Machine - 3 * 15-20 reps
- 30 minutes Stairmaster following workout
Thursday: Lower-body Depletion
Dumbbell Lunges - 4 * 50 yard with 40-50 lbs dumbbells
Leg Press - 4 * 20 reps
Seated Leg Curls - 3 * 15 reps
Barbell Squats - 3 * 20 reps
Donkey Calf Raises - 4 * 20-25 reps
Machine Calf Extensions - 4 * 20-25 reps
Machine Crunches - 4 * 20 reps
Leg Raises - 4 * 25-30 reps
- 20-30 minutes following workout
Friday: OFF ENTIRELY!
Saturday: Low/medium range reps Full-body Workout
Hammer Bench Press - 4 * 6-10 reps
Incline Dumbbell Press - 3 * 6-10 reps
Behind-neck Smith Press - 4 * 6-10 reps
Machine Rear Laterals - 3 * 10-12
Barbell Rows - 4 * 6-8 reps
Wide-grip Hammer Pulldowns - 3 * 8-10 reps
Leg Press - 4 * 8 reps
Stiff-leg Dumbbell Deadlifts - 4 * 8-10 reps
Standing Calf Raises - 4 * 10-12 reps
Crunches - 3 * 25 reps
Oblique Crunches - 4 * 25 reps
- Cardio only, possibly some calf/hamstring exercises
03-02-2008 11:44 PM
Last time I followed the Ultimate Diet 2.0, I followed the two proposed full-body depletion workouts on Monday/Tuesday, Medium-range rep Full-body workout on Thursday, and the anabolic low-rep workout on Saturday.
This time around, I'll be trying to deplete my body in 2 * two days. I'm trying this out for the first two weeks, and depending on I look/feel, I'll see if four days of depletion workouts in a row following a brutal low/no carb diet will do more good than bad. Diet will be coming up shortly, btw.
Cardio is done 5 days a week. This will also be changed accordingly, because on low-carb, I'm always worried about getting in a catabolic state when doing too much cardio.
03-02-2008 11:54 PM
Hahaha, yes, THOSE WERE THE DAYS ! It was a VERY anabolic summer ! lol .. Got to be honest, that was HEAVEN compared to now -> back then I had the priviledge of choosing ANY kind of meat - whether it be chicken, beef, lamb, pork, or turkey - and got rock-bottom prices .. Here I'm stuck with cooking up plain, dry white chicken, cus I can't afford the nicer cuts of meats! Albertsons had a sale on chicken this weekend, and I made sure to pick up 40 lbs worth @ $1.88/lbs. Should keep me two weeks, I'd say, going at 20lbs/week on avg.
Originally Posted by SilentBob187
Anyways, happy to see you fellas following my log !
03-03-2008 12:42 PM
I'll be noting on the following as far as the IntraStack goes:
Strength -> x/10
Stamina/Endurance -> x/10
Energy/Focus -> x/10
Pumps/Vascularity -> x/10
Recovery -> x/10
Other supplements I'll be using during this stack:
- Raspberry Ketones (160mg * 4/day)
- Green Tea (400mg * 4/day)
- Cissus (2 grams/day)
- ALA (900-1,500mg/day)
- Fish oil (8 grams/day)
- ALCAR (550mg * 5/day)
- Vitamin C (2 * 1,000mg/day)
- MHP Probolic (casein/whey blend)
- EAS 100% Whey Protein
- Waxy Maize Starch
- I've got today's depletion workout coming up within 90 minutes, so I'm getting mentally prepared for it. I'll be checking back later with updates..
03-03-2008 01:49 PM
Cool subbed best of luck!
03-03-2008 02:04 PM
Looking awesome man. Quite the physique u got (strong no homo)
I'm sure this stack is really going to help survive the depleted workouts.
03-03-2008 02:08 PM
I appreciate the kind words !
Originally Posted by DaveGabe24
Also, a major factor in how excited I am about trying this out is for the depletion-purposes! Last time I ran the U.D. 2.0 I did not even use BCAA's at the time, nonetheless any beta-alanine or the likes ! I became reliant/dependant on JetFuel and Venom Hyperdrive 2.0, and did not function without a stimulant/thermogenic in me.
I'm looking forward to seeing the effects of this little workout/diet/cardio/supplementation combo I've got !
03-03-2008 04:25 PM
Will be a very nice change...and I'm very confident you'll be blown away if the situation is as you explained. That's like going from a ford focus to a dodge viper
Originally Posted by Norwegian
03-03-2008 04:55 PM
Monday: Upper-body Depletion (50-60 seconds between sets/exercises)
Incline Hammer Press - 180 * 15, 180 * 15, 180 * 15, 180 * 15
Pec-deck Flyes - 150 * 20, 150 * 20, 150 * 15, 150 * 15
Machine Shoulder Press (facing back-pad) - 80 * 20, 100 * 15, 100 * 15, 100 * 15, 100 * 15
Seated Side Laterals - 20 * 15, 20 * 15, 20 * 15, 20 * 15
Seated Cable Rows - 160 * 15, 160 * 15, 160 * 15, 160 * 15
Machine Pulldowns (Fixed-position) - 130 * 15, 130 * 15, 120 * 15, 120 * 15
Dumbbell Curls - 25 * 15, 25 * 15, 25 * 15
Overhead Triceps Extensions - 25 * 20, 25 * 20, 25 * 20
Uni-arm Machine Curls - 90 * 20, 90 * 20, 90 * 20
Machine Dips - 150 * 25, 170 * 20, 190 * 20
Incline Crunches - 3 * 20 reps
Ab Machine - 3 * 40 reps
20 minutes on Stairmaster; Fat burner program; Level 10(/20)
5 minute cool down.
Now for the IntraStack:
I will be basing this on a 1-5 scale on each of the categories, where 0 is status quo as to my strength/pumps prior to starting this stack. (Hope that's not too confusing.)
Strength -> 3/5
Stamina/Endurance -> 4/5
Energy/Focus -> 4/5
Pumps/Vascularity -> 4/5 first half of workout, 3/5 latter half
Recovery (in between sets) -> 3.5/5
I took my 3 caps IntraXcell 20 minutes prior to hitting the gym. I mixed one flat scoop of IntraBolic with 3/4 gallon cold water and began drinking as i drove to the gym.
Now, it took me no more than 2 warm-up sets of Incline Hammer presses before I was feeling a nice, warm pump in my pecs. I was AMAZED how little it took to get a great pump going ! After 8 sets of chest, I had a HUGE pump ! I felt a SLIGHT tingling sensation upon first entering the gym, but I did not notice after long because my focus was too dead-on to worry about anything other than my next set. With 50-60 seconds ONLY of rest in between HIGH-rep sets I KNEW it was gonna be a grueling workout, but the IntraBolic did it's thing, and kept my body warm, pumped, focused, and ready for every set I completed. Endurance and stamina was magnificent, and I literally kept up 50-60 seconds in between every set AND exercise -> no horsing around the gym chit-chatting and all that **** -> just Exercise 1 -DONE, then Exercise 2 - DONE, and so on .. I go all out in these workouts, and on my second set of Cable Rows, I felt the nausea come, but I kept swallowing hard whatever was about to come up..
Being nauseous made it a LOT more difficult to keep sipping on my IntraBolic, but I can live with that. By the time I finished back, I had a disgusting overall body pump, and I was looking huge through 3 layers of clothing. But the nausea was almost unbearable.. As I began doing arms, the pump started to fade, probably as a result of me not using heavy enough weights on the curls and extensions due to the nausea. [I try to avoid throwing up while working out, only cus I've been 'Warned' by the manager before .. HAHA, suck it !]
Strength was decent today, and it feels good to know my own body so well, that I don't even have to waste precious energy on warm-up sets on some of the exercises, and instead just jump straight in to the perfect amount of weight that JUST barely let's me complete 4 sets of 15-20 reps.
Overall, REAL happy with my first workout back on the Depletion-program, and definitely happy with the effects from the very first dosage of each of the two products !!
Almost forgot .. I wasn't supposed to do abs today (did them last night) but I was too energetic NOT to at the end of the work out (when the nausea had faded). I jumped on the stairmaster for 25 minutes, and it was a BREEEEZE ! No leaning, no huffing and puffing, just stamina and endurance that made me not want to get off the stairmaster!
03-03-2008 04:55 PM
That's what I call an update! COol!!!
03-03-2008 09:58 PM
Originally Posted by jjohn
Hell yeah, great work Nor!! Way to hit that **** hard, you sound very similar to how I am in the gym.
03-03-2008 10:32 PM
This log has some SERIOUS potential, keep it up man!
03-03-2008 10:59 PM
Ahhh, just finished my evening session of cardio. 45 minutes of Treadmill; incline between 4-7 degrees; 3.5-4mph.
I had some terrible in-digestion, and that alongside the thought of TWO more cardio sessions tomorrow along with a lower body depletion made me choose to NOT run for 30 minutes, but instead, just go a little 'easy.' Built up a great sweat, and just because I'm among those who NEED to see RESULTS QUICKLY, I threw in 15 minutes of shadow boxing on the treadmill the latter half. Laugh all you want, but just tightening your core and upper body, and jab into loose air actually gives your shoulders, chest and traps one helluva pump ! ... and burns a couple extra calories ..
Gonna complete the evening with either chicken/green beans, or some tuna and green beans, then a casein shake prior to bed.
Although I will be writing down my diet soon, let me give you the estimates:
Protein: 350-380 grams (1500 calories)
Carbs: 50-60 grams (200 calories)
Fat: ~80 grams (700 calories)
Totaling 2,400 calories/day now. Burning at least 800-900 calories total from my two cardio-sessions, and god knows I'm sweating out close to a thousand when working out. The ONLY carb source I had today was 47 grams of grains/fibers from a Trioplex Bar (Chef Jay) as my snack in between my two AM classes, along with ~10 grams carbs from whey-protein/green beans. I wasn't planning on going as high as 50 grams, and I will most likely go down to 30-40 grams/day, but I just couldn't resist that protein bar at the time being. Hey, at least give me credit for not going after the carbs since ! haha ..
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