My first sponsored log of MST kreaceps ( heck my first ever log)!!

[grila jujitsu]

Before I start my log i would like to thank MST for the opportunity to be a logger. This is my first log ever. i took 30 days off so i could be off my creatine for 30 days and see the full effects of the kreaceps. starting tuesday will be my first day. my dosage will 3pills 30 mins before my workout and 3 after my workout. Before pics will be posted and after pics too. i will be putting up measurements tomorrow. here are my before pics.

 

[ncangey0513]

Lookin' good so far! Subscribed!!

 

[Millennium 1]

I'm in too! Thanks for helping us out!

 

[spaceclown]

Subscribed also! :head:

 

[grila jujitsu]

DAY1
Today i dosed t as 3 pills pre workout and 3 right after my workout. didnt feel anything today, but its only the first day so i did expect anything yet.

WORKOUT: SHOULDERS AND TRAPS
4 sets of 10 reps on everything the 4th set was always 7-8 with 2-3 forced reps.

standing over head bb raise behind head
1st set 75lb
2nd set 95lb
3rd set 115lb
4th set 135lb

db side raises
1st st 15lbs
2nd set 20lbs
3rd set 25lbs
4th set 30lbs

bent over db raises
1st set 15lbs
2nd set 20lbs
3rd set 25lbs
4th set 30lbs

Arnald press dbs
1st set 40lbs
2nd set 45lbs
3rd set 50lbs
4th set 55lbs

trap raises dbs
1st set 75lbs
2nd set 85lbs
3rd set 85lbs
4th set 95lbs

machine rear deltoid
1st set 80lb
2nd set 90lb
3rd set 105lb
4th set 120lb

cable trap lifts
1st set 110lbs
2nd set110lbs
3rd set 120lbs
4th set 125lbs

 

[ncangey0513]

I like your WO setup. Similar to mine, in terms of exercises.

 

[spaceclown]

I like your WO setup. Similar to mine, in terms of exercises.

I keep staring at the giant boobs in your avatar. It is totally throwing off my ability to read posts

Nice WO man.

 

[grila jujitsu]

oh yea brother!!!!

I like your WO setup. Similar to mine, in terms of exercises.

thanks ! you know what they say great minds think a like. i dont like to work my front delts as much as my side a back delts because i feel the fronts get over trained on everything else!

 

[grila jujitsu]

i like boobies

I keep staring at the giant boobs in your avatar. It is totally throwing off my ability to read posts

Nice WO man.

lol i know holy poo bat man those things are huge!!!!

 

[EasyEJL]

I keep staring at the giant boobs in your avatar. It is totally throwing off my ability to read posts

Nice WO man.

kills my concentration as well

 

[grila jujitsu]

DAY2
ok so some info I forgot to tell everyone that my beginning weight was 165.5lbs I dont know my body fat but I think im maybe 12-13%.

WORKOUT: BACK

close grip pull ups hanging
1-4 sets of 12 reps

close grip using double handed
alternating side to side hanging
1-4 sets of 10 reps

bent over rows
1st set 95lb
2nd set 115lb
3rd set 135lb
4th set 135lb

cable wide grip pull ups

1st set 120lb 25 reps
2nd set 120lb 20 reps
3rd set 120lb 15 reps
4th set 120lb 10reps

machine lat pull downs

1st set 45s on each side
2nd set 50lbs on each side
3rd set 55lbs on each side
4th set 60lbs on each side

then 45min of cardio stair master

Overview: so far i have not felt really much, but i noticed my cardio was really easy today like i felt energized when i was doing it!!

 

[ncangey0513]

LOL at the boob comments. i am a titty man myself. can't get enough of 'em.

solid workout. the c5 complex may have had something to do with the ease of your cardio session today. we'll see as time progresses.

 

[grila jujitsu]

DAY3

today i did 3 pills before my workout and another right after the gym. im liken this stuff! i had hella energy at the gym today. i left for the gym after a long day at work. i took the kreaceps and then had some energy and the cardio is gettin easier and easier.

WORKOUT: Legs
4sets of 10 reps

1. SQUATS
1st set 135lb
2nd set 185lb
3rd set 205lb
4th set 225lb

2. Dead lifts
1st set 135lb
2nd set 185lb
3rd set 205lb
4th set 225lb

3. quad machine

1st set 90lb
2nd set 100lb
3rd set 110lb
4th set 120lb

hami machine

1st set 90lb
2nd set 100lb
3rd set 100lb
4th set 110lb

4. leg press

1st set 270lb
2nd set 360lb
3rd set 450lb
4th set 540lb
5th set 630lb

then cardio 35mins.


OVERVIEW: loving this stuff

 

[grila jujitsu]

hey tomorrow is chest and if anyone wants to throw some ideas for training it my way feel free!!

 

[p5sky]

hey tomorrow is chest and if anyone wants to throw some ideas for training it my way feel free!!

I like incline db, since I really need to work the upper chest.
3 sets incl db (after a couple of warmups sets)
4 sets flat bb
3 sets incline flys

 

[grila jujitsu]

boobs

I like incline db, since I really need to work the upper chest.
3 sets incl db (after a couple of warmups sets)
4 sets flat bb
3 sets incline flys

habnt done dbs in a wail think i will do that !!

 

[grila jujitsu]

DAY4

today did the same 3 pills before 3 after w/o. today was chest I didnt go to heavy but i worked it hard. no cardio to day but a lot of abs 1 straight hour of work them!

1. db flat (after each set i did 10 reps with 45lb dbs)
1st set 60lbs
2nd set 70lbs
3rd set 75lbs
4th set 75 lbs

2. decline bench
1st set 135lb
2nd set 155lb
3rd set 175lb
4th set 195lb

3.incline bench
1st set 135lb
2nd set 135lb
3rd set 155lb
4th set 155lb

4. decline cable flies
1st set 30lbs
2nd set 35lbs
3rd set 40lbs
4th set 45lbs

5. incline cable flies
1st set 30lbs
2nd set 35lbs
3rd set 40lbs
4th set 40lbs

OVERVIEW: this stuff is great ! i feel energy through out my whole workout. my strength is up a little too.

 

[grila jujitsu]

DAY5

today i dosed it at 3 pills before and 3 pills after. i did just straight bi's. it was crazy, i lifted some heavy weights. i never get sore on my bi's anymore !! it sucks but today when i got out they were already hurting!

WORKOUT: BI'S
4 sets of 10reps

1.BB curls no cheating/ against the wall
1st set 65lb
2nd set 75lb
3rd set 75lb
4th set 80lb

2. db curls
1st set 30lbs
2nd set 35lbs
3rd set 37.5lbs
4th set 40lbs

3. cable bi curl

1st set 90lb
2nd set 100lb
3rd set 110lb
4th set 120lb

4. run the rack hammer curls: asm many reps as i can do then go down weight
1st set 40lbs
2nd set 35lbs
3rd set 30lbs
4th set 25lbs
5th set 20lbs
6th set 15lbs
7th set 10lbs
8th set 5lbs

5. crazy eights
for those of you who dont know what this is, it's when you take equal amounts of small weights and put them on each side of the BB and crank out 8 reps on preacher. then you take a weight off of each side then do another 8 reps and you continue this till you have done the bar, but your not finished you then start going in reverse by putting the last weight on then 8 reps then the next weight on for another 8 reps. so on and so on.

1st 8 reps 3 5lb weights on each side
2nd 8 reps 2 5lb weight on each side
3rd 8 reps 1 5lb weight on each side
4th 8 reps bar
5th 8 reps 1 5lb weight on each side

i was done hardly could finish the second round with 1 pounder on each side


OVERVIEW: so to day was completely savage. i messed my bi's up. this was the workout i did yesterday we had a blackout here in california so i wasn't able to update it yesterday. fyi my bi's are dead!! holy crap. but today i noticed i had hell of energy !!! and my recovery time in the gym was faster too!

 

[p5sky]

pyramid routine

you should try going at your heaviest for 3 working sets. I noticed that you increase weight on each set, as if warming up, but you don't need to warmup on your 2nd-5th routines. Go heavy and make the training work for you.
:woohoo:
For ex, my bench
set 1- 20 reps bar warmup
set 2- 12 reps 135 warmup
set 3- 10 reps 185 warmup
set 4, 5, 6- 8 reps 235 . . . so 3 good working sets
then a quick set of 135 til failure

then I go to incline DB and go with 3 sets with 80, the inc curls 3 sets at 45.
A total of 10 working sets, plus 3 warmup

 

[grila jujitsu]

for sure bra i will do that. thank you for the advice! i was just trying a thing out of a joe weider book i bought.

 

[ncangey0513]

run the rack FTW!! I LOVE doing it on shoulder press and db bench. start from the 10's, up to the 60's in intervals of 10, and back down. you look like a fool struggling to get the 10's up but it's worth it!

 

[grila jujitsu]

the truth

run the rack FTW!! I LOVE doing it on shoulder press and db bench. start from the 10's, up to the 60's in intervals of 10, and back down. you look like a fool struggling to get the 10's up but it's worth it!

hell jea!!!! thats the **** ! i love it when guys come in and look at me like wtf, 10lbs! it always destroys my muscles up!!

 

[grila jujitsu]

DAY6

Yesterday was day6, my tri's were still sore from the bench and every thing else i was doing with tri's that i just worked them a little. so the rest of the day i did 1 hour of cardio and 30 mins of abs.

WORKOUT:

1. decline skull crushers/ super set with dips
1st set 55lb/ close grip dips body weight
2nd set 65lb/ close grip dips body weight
3rd set 75 lb/ close grip dips body weight
4th set 85lb/ close grip dips body weight

2. cardio
stair master

3. ab straps

OVERVIEW: omg the cardio is getting easier and easier!!! i cant believe how easy its becoming. i have noticed increased energy and i also feel better during the day.:woohoo:

 

[ncangey0513]

Glad to see everything is going well!! Keep up the awesome work, man!

 

[grila jujitsu]

jea!!

Glad to see everything is going well!! Keep up the awesome work, man!

will do!!!!!!

 

[grila jujitsu]

DAY7

well today i decided i was just going to grow a pair and destroy my tri's and shoulders!!! no cardio today because of such a long workout.

WORKOUT: Shoulders

1. standing over head bb raise behind head
1st set 75lb
2nd set 95lb
3rd set 115lb
4th set 135lb

2. db side raises
1st st 15lbs
2nd set 20lbs
3rd set 20lbs
4th set 30lbs

3. bent over db raises
1st set 15lbs
2nd set 20lbs
3rd set 20lbs
4th set 30lbs

4. Arnald press dbs
1st set 40lbs
2nd set 50lbs
3rd set 50lbs
4th set 60lbs

5. machine tri rope pull downs, super set with bent over tri pull outs.
20 reps + 10 reps fpr the other workout
1st set 90lb
2nd set 90lb
3rd set 90lb
4th set 90lb

6. skull crushers
1st set 75lbs
2nd set 75lbs
3rd set 75lbs
4th set 75lbs

7. machine rear deltoid/ ran the rack
1st set 135lb
2nd set 120lb
3rd set 110lb
4th set 100lb
5th set 90lb
6th set 75lb
7th set 60lb
8th set 45lb
9th set 35lb
10th set 20lb

OVERVIEW: My tri's are dead!! same with my delts. well i can tell you right now i have already noticed the cardio aspect of the kreaceps, but now im seeing the energy and strength it gives i haven't weighed myself in a while but i think i have gained som muscle we will see!! hope it continues to be great!

 

[ncangey0513]

Congrats, man! Glad to see your body is changing the way you want it to.

 

[grila jujitsu]

DAY8tues

Yesterday i did legs just focused on quads, gluts and calfs'. 3 before wo and 3 after wo.

WORKOUT: Legs

1. Squats
1st set 135lb, 10 reps
2nd set 185lb, 10 reps
3rd set 205lb, 10 reps
4th set 225lb, 10 reps
5th set 245lb, 8 reps

2. straight arm over head squats
1st set 95lb, 10 reps
2nd set 95lb, 10 reps
3d set 95lb, 10 reps

3. standing calf machine
all sets at 20 reps
1st set 135lb
2nd set 135lb
3rd set 155lb
4th set 155lb

4.leg press/ 10 reps
1st set 360lb
2nd set 450lb
3rd set 450lb
4th set 630lb

5. calf raises
1st set 90lb, 10 reps
2nd set 115lb, 10 reps
3rd set 125lb, 10 reps
4th set 135lb, 10 reps

OVERVIEW: kicked but got some good reps out. i was feeling sore today. and i did some abs today.

 

[grila jujitsu]

DAY9 wed

well i dosed 3 pills before and 3 after. It was a good workout my back is sore just not as sore as i would like it to be. i had a hard time getting in to it knowing i had to be up at 5am for work and it was 1030pm then.

WORKOUT: BACK

close grip pull ups hanging
1-4 sets of 12 reps

close grip using double handed
alternating side to side hanging
1-4 sets of 10 reps

bent over rows with db's 10 reps each
1st set 45lbs
2nd set 55lbs
3rd set 60lbs
4th set 65lbs only 8 reps

bent over rows with a bb
1st set 95lb 10 reps
2nd set 115lb 10 reps
3rd set 135lb 10 reps
4th set 145lb 8 reps

wide grip machine pull ups
1st set 120lb 25 reps
2nd set 120lb 20 reps
3rd set 120lb 15 reps
4th set 120lb 10 reps


OVERVIEW: so far i have had a great strength increase, im looking a lil more shredded and muscular. I really like the stuff i think i could have had a better workout if i didnt have to worry about work.

 

[grila jujitsu]

DAY10

well today i did chest. I tried a new way using a smith machine for the incline and flat bench.

WORKOUT: CHEST

1. flat bench smith machine going only 90 degrees
1st set 135lb 10 reps
2nd set 185lb 10 reps
3rd set 195lb 10 reps
4th set 205lb 8 reps

2. incline smith going only 90 degrees
1st set 135lb 10 reps
2nd set 135lb 10 reps
3rd set 155lb 10 reps
4th set 165lb 8 reps

3. decline flies super set with db press
1st set 25lbs 10 reps
2nd set 30lbs 10 reps
3rd set 35lbs 10 reps
4th set 40lbs 8 reps

4. wide grip dips
1-4 sets 12 reps each

OVERVIEW: today i did chest and i mess it up hardcore!!! i know im going to be sore tomorrow. i am going to continue training my chest like this so that i can get some strength gains hopefully.

 

[ncangey0513]

Solid last couple of workouts! Glad to see everything is going to plan!

 

[grila jujitsu]

lol

Solid last couple of workouts! Glad to see everything is going to plan!

for sure bra! im getting bigger already you can see it and i waited myself. im even getting more shredded, my girlfriend loves it!

 

[grila jujitsu]

fri was an off day!

 

[grila jujitsu]

DAY11

sat i did tri's. i dosed it 3 pills before my wo and 3 after wo. I did just a short workout on the tri's because they i felt like if i went really hard for a couple of workouts i might jump my strength.

WORKOUT: TRI'S

1.Skull crushers bb
1st set 55lb
2nd set 65lb
3rd set 70lb
4th set 75lb only got 7 great reps out and 1 forced.

2. machine tri pull down super set with over head machine tri pulls.
1st set 80lb 10 reps each
2nd set 90lb 10 reps each
3rd set 100lb 10 reps each
4th set 120lb 7 reps each

3. weighted dips
1st set 10lbs 20 reps
2nd set 20lbs 15 reps
3rd set 25lbs 10 reps
4th set no weight as many reps as i could do

4. tri machine seated
120lb 10 reps
150lb 10 reps
200lb 10 reps
210lb 10 reps

OVERVIEW: so far i really like this stuff. i haven't felt this good in a while! the strength is still coming just small and gradual!

sun i missed the gym because of work, it called !!!

DAY12

today i dosed the pills 3 before the gym and 3 after. i didnt get to do bi's last night so i through them in today with back!

WORKOUT: BACK & BI'S
again all ten reps unless i say other wise.
1. bb curls
1st set 70lb
2nd set 70lb
3rd set 75lb
4th set 80lb 10 reps 2 of them were forced

2. pull ups
1-4 sets 12 reps

3. wide grip machine pull downs
1st set 120lb 25 reps
2nd set 120lb 20 reps
3rd set 130lb 15reps
4th set 140lb 10reps

4.machine rows close grip
1st set 45lb
2nd set 70lb
3rd set 80lb
4th set 90lb

5.preacher curls db's super set with 10lb at 20 reps
1st set 25lbs 15 reps super set with 10lb at 20 reps
2nd set 25lbs 10 reps super set with 10lb at 20 reps
3rd set 30lbs 10 reps super set with 10lb at 20 reps
4th set 30lbs 8 reps super set with 10lb at 20 reps

OVERVIEW: today was crazy. i didnt really do a whole lot, but it was good right now at home writing this my back hurts and my bi's well not so much. im hoping they will hurt. i hope by the end of this i have gaina good half inch on my arms.

 

[ncangey0513]

Nice last couple of workouts! Glad you're enjoying Kreaceps-XS thus far. Just curious, have you ever used Kre-Alkalyn before?

 

[grila jujitsu]

nope

Nice last couple of workouts! Glad you're enjoying Kreaceps-XS thus far. Just curious, have you ever used Kre-Alkalyn before?

NO, never! i have used ethyl ester and monohydrate but i didnt like either !! but this **** is sick!!!!

 

[grila jujitsu]

DAY13

today i dosed it 3 pills before and 3 pills after.

WORKOUT: CARDIO AND A LITTLE LEGS

1. Tennis 2 hours i have been playing tennis for 8yrs

2. Leg workouts with just body weight and suicides

OVERVIEW: Today I felt like doing some light workouts on my lags but a huge cardio day of tennis and suicides. the cardio was great i felt awesome. i wasn't out of breath and i felt like i had a lot of energy. plus my shots were ****ing awesome.

 

[grila jujitsu]

????

Nice last couple of workouts! Glad you're enjoying Kreaceps-XS thus far. Just curious, have you ever used Kre-Alkalyn before?

why do you ask? have you ? if you have how did u like it?

 

[ncangey0513]

why do you ask? have you ? if you have how did u like it?

Just out of curiousity. Yessir. I'm actually using Kreceps-XS as my source of creatine right now. I've never really responded to any type of creatine besides Clout and Kre-Alkalyn.

 

[grila jujitsu]

DAY14

wed i dosed it as usual 3 pills before and 3 after. i was feeling like a slacker for just playing tennis and doing suicides so i decided no cardio just straight shoulders.

WORJOUT: SHULDERS

1. seated behind head shoulder press focused on rear delts bb
worm up with bar ( my friend told me i should let people know that i am worming up, i thought everyone would just assume.
1st set 95lb 10 reps
2nd set 115lb 10 reps
3rd set 135lb 10 reps
4th set 155lb 7 reps

2.db side raises
1st st 15lbs 12 reps
2nd set 20lbs 12 reps
3rd set 25lbs 10 reps
4th set 30lbs 8 reps

3.bent over db raises
1st set 15lbs 12 reps
2nd set 20lbs 10 reps
3rd set 25lbs 10 reps
4th set 30lbs 7 reps

4.Arnald press dbs
1st set 40lbs 10 reps
2nd set 45lbs 10 reps
3rd set 50lbs 10 reps
4th set 60lbs 10 reps

5. bb shrugs
1st set 115lb 15 reps
2nd set 135lb 15 reps
3rd set 215lb 10 reps
4th set 215lb 10 reps
5th set 135lb 20 reps

6. db shrugs
1st set 75lbs 15 reps
2nd set 85lbs 10 reps
3rd set 90lbs 10 reps
4th set 95lbs 8 reps
5th set 60lbs 20 reps

OVERVIEW: so i felt like a slacker so i decided to just mess my shoulders up hard. it was a great feeling. looked back at how hard and what weights i was doing in the beginning and i know that i am getting stronger, before this i had felt like i had plateaued. i think im just coming out of it and i think it might be a "little" help from the kreacepts !!

 

[ncangey0513]

Another good workout, man! Keep it up!

 

[grila jujitsu]

DAY15

thur i dosed it 3 pills before and 2 imd after!!

WORKOUT: CHEST
one thing i need to let you guys know is that on this chest day i did a 6 by 6 that means 6 sets of 6 reps on incline, flat and decline.

1. Flat bench
1st set 135lb
2nd set 135lb
3rd set 155lb
4th set 175lb
5th set 185lb
6th set 185lb

2. incline bench
1st set 135lb
2nd set 135lb
3rd set 155lb
4th set 165lb
5th set 165lb
6th set 175lb

3. decline bench
1st set 135lb
2nd set 135lb
3rd set 135lb
4th set 155lb
5th set 155lb
6th set 165lb

4. dips wide bars
1st set body weight 10 reps
2nd set body weight plus 20lbs 10 reps
3rd set body weight plus 20 lbs 12 reps
4th set body weight 20 reps

5. fly machine arms at 90 degrees
1st set 90lb 10 reps
2nd set 90lb 10 reps
3rd set 90lb 10 reps
4thset 100lb 7 reps

OVERVIEW: it was a good day, i felt a little cheated because i didnt bet to do my cables. but what you going to do right? i am feeling good i weighed myself and im down a few pounds i think im loosing body fat!

 

[ncangey0513]

Solid workout! I can't do incline / flat / decline on the same day. DOMS are tooo much, and it almost hurts me, lol. Lookin' great, nonetheless. And, congrats on the BF loss!! :head:

 

[grila jujitsu]

DAY16

i dosed 3 pills before and 3 pills after. this is my fri workout ! i did legs!

WORKOUT: LEGS
1. squats in between each set i did a set of 15 reps of calves.
1st set 135lb 10 reps
2nd set 185lb 10 reps
3rd set 205lb 10 reps
4th set 225lb 10 reps

2. did fast twitch muscle workouts

3. sumo dead lifts in between each set i did a set of 15 reps of calves.
1st set 135lb 10 reps
2nd set 185lb 10 reps
3rd set 205lb 10 reps
4th set 225lb 10 reps

OVERVIEW: Well i like what i did i got a quick workout in plus i didnt feel like a wimp. i got to work my fast twitch which was really important to me. i felt good and i think im going to put a day in that just focuses on fast twitch muscles.

DAY17

Sat i dosed as always 3 pills before and 3 pills after my workout.

WORKOUT: BI'S
1.BB curls no cheating/ against the wall
1st set 65lb
2nd set 75lb
3rd set 75lb
4th set 80lb

2. db curls
1st set 30lbs
2nd set 35lbs
3rd set 37.5lbs
4th set 40lbs

3. abs

4. 21's bb in between each set i would rep out 20 reps with the 20 pound bar
1st set 65lb
2nd set 50lb
3rd set 40lb
4th set 30lb
5th set 20lb

5.5. crazy eights
for those of you who dont know what this is, it's when you take equal amounts of small weights and put them on each side of the BB and crank out 8 reps on preacher. then you take a weight off of each side then do another 8 reps and you continue this till you have done the bar, but your not finished you then start going in reverse by putting the last weight on then 8 reps then the next weight on for another 8 reps. so on and so on.

1st 8 reps 3 5lb weights on each side
2nd 8 reps 2 5lb weight on each side
3rd 8 reps 1 5lb weight on each side
4th 8 reps bar
5th 8 reps 1 5lb weight on each side

OVERVIEW: WOW all i can say is my arms were so swollen when i got out of the gym. i felt like i had moved from little girl guns to pre teen guns lol. my strength today was impressive i am really happy with the kreacepts they are doing my body good!!

 

[ncangey0513]

crazy 8's sound real nice, very similar to stripsets. I basically do them with dumbells, sometimes with barbells. It's called running the rack with dumbells, but it's slightly different. I'll give you an example of one of mine in case you haven't heard of it.

DB Shrugs
90 x 10 no rest
80 x 10 no rest
70 x 10 no rest
60 x 10 no rest
50 x failure no rest
40 x failure no rest
30 x failure no rest
20 x failure no rest
10 x failure no rest

Ahhh, I feel like doing some right about now! Great workouts, BTW!

 

[grila jujitsu]

nice

crazy 8's sound real nice, very similar to stripsets. I basically do them with dumbells, sometimes with barbells. It's called running the rack with dumbells, but it's slightly different. I'll give you an example of one of mine in case you haven't heard of it.

DB Shrugs
90 x 10 no rest
80 x 10 no rest
70 x 10 no rest
60 x 10 no rest
50 x failure no rest
40 x failure no rest
30 x failure no rest
20 x failure no rest
10 x failure no rest

Ahhh, I feel like doing some right about now! Great workouts, BTW!

dang....! im going to have to try that ! thats a savage workout ! i look at that workout and my traps feel sore already ! i like it. thanks for the support man !

 

[grila jujitsu]

DAY18 MON

i dosed it 3 pills before and 3 pills after my workout. oh before i forget i have been taking my 3 pills after my workout with my protein shake. Just the last couple workouts because i was wondering if it would help my muscles?!

WORKOUT: SHOULDERS
1.seated behind head bb press
1st set 95lb 10 reps
2nd set 115lb 10 reps
3rd set 135lb 10 reps
4th set 135lb 8 reps

2.db side raises
1st st 15lbs 10 reps
2nd set 20lbs 10 reps
3rd set 20lbs 10 reps
4th set 30lbs 8 reps

3. bent over db raises
1st set 15lbs 10 reps
2nd set 20lbs 10 reps
3rd set 20lbs 10 reps
4th set 30lbs 8 reps

4. db side press
1st set 45lb 10 reps
2nd set 50lb 10 reps
3rd set 55lb 10 reps
4th set 60lb 8 reps

5. rear delt pull machine
1st set 75lb 10 reps
2nd set 95lb 10 reps
3rd set 105lb 10 reps
4th set 125lb 7 reps

6.skull crushers
1st set 75lbs 12 reps
2nd set 75lbs 12 reps
3rd set 75lbs 10 reps
4th set 75lbs 8 reps

OVERVIEW: so today i noticed i went down in weight but im still lifting more. i dont want to get smaller. i dont think i am getting smaller but im very hard on myself. my girlfriend tells me i look shredded and big just " not as fat " i was like thanks baby! but i am happy anyway because im gaining strength and im getting shredded! so i guess im just going crazy ! lol

 

[ncangey0513]

Glad to see you're making great progress, bro! Keep it up!

 

[grila jujitsu]

DAY19 TUES

i dosed 3 pills before and 3 pills after my workout with my shake.
i have not had much time the last few times so i apologize for being so late.

WORKOUT: BACK
1. wide grip pull ups hanging
1-4 sets of 12 reps

2. bent over rows
1st set 95lb 10 reps
2nd set 115lb 10 reps
3rd set 135lb 10 reps
4th set 135lb 10 reps

3. DB Shrugs
90 x 10 no rest
80 x 10 no rest
70 x 10 no rest
60 x 10 no rest
50 x failure no rest
40 x failure no rest
30 x failure no rest
20 x failure no rest
10 x failure no rest

4. machine seated cable close grip rows
1st set 100lb 10 reps
2nd set 110lb 10 reps
3rd set 120lb 10 reps
4th set 140lb 10 reps

5.machine seated cable wide grip rows
1st set 110lb 10 reps
2nd set 120lb 10 reps
3rd set 130lb 10 reps
4th set 150lb 10 reps

6. bent over rows with db's 10 reps each
1st set 45lbs 10 reps
2nd set 55lbs 10 reps
3rd set 60lbs 10 reps
4th set 65lbs only 8 reps

7.bb shrugs
1st set 115lb 15 reps
2nd set 135lb 15 reps
3rd set 215lb 10 reps
4th set 215lb 10 reps
5th set 135lb 20 reps

OVERVIEW: WELL i felt great after this workout. i wasnt to sore the next day but thats ok. because im getting stronger. i also measured my body today and i am larger then when i started.

DAY 20 WED

dosed 3 before 3 after workout with shake.

WORKOUT: LEGS

1. Squats
1st set 135lb 12 reps
2nd set 185lb 12 reps
3rd set 205lb 10 reps
4th set 225lb 10 reps

2. standing calve raises
1st set 135lb 25 reps
2nd set 155lb 20 reps
3rd set 175lb 15 reps
4th set 205lb 10 reps

3. leg press
1st set 360lb 12 reps
2nd set 450lb 12 reps
3rd set 540lb 10 reps
4th set 630lb 10 reps

4. standing db calve raises
1-4 sets 55lb dbs 15 reps

5. fast twitch muscle workouts.

OVERVIEW: Great workout my next leg workout will focus on hami's and calves and fast twitch.

 

[ncangey0513]

Awesome workouts, bro!