Average Jo-No-Mo: LizKing’s Training Log

[LizKing531]

Nice work on the supersets

Thanks man!

I love supersets really, keeps me moving and sweating...not to mention they can be a great time saver as well

[LizKing531]

11/6/12 (B)

Weight (preworkout): 177

Music: Beatles documentary playing in the bkgd…

PWO mix: 1.5 Scoops Hemavol, 1 Scoop RecoverPro

Warm-up – another round of random morning running up & down the stairs errands..time wasters

Decline Bench (dumbbell) ***Superset***
60x10
70x10
80x10
90x8
90x8
90x8

Kroc Rows ***Superset***
60x10
70x10
80x10
90x10
90x10
90x10

Shoulder Press (dumbbell)
50x10
50x10
50x10
50x10

Incline Hammer Curls
40x10
40x10
40x10

Tri Extensions
40x10
40x10
40x10

Chin-Ups
BW+5x10
BW+5x10
BW+5x10
BW+5x10
BW+5x10

Notes: Decided to skip stims this morning & went hemavol only – got a great chest pump. Workout felt really solid. I felt like I could’ve kept going & going, but that’s what tomorrow’s for…. Finally getting solid cuts in my abs! I feel like IF-ing & this workout plan are really starting to click.

[Mack411]

11/6/12 (B)

Weight (preworkout): 177

Music: Beatles documentary playing in the bkgd…

PWO mix: 1.5 Scoops Hemavol, 1 Scoop RecoverPro

Warm-up – another round of random morning running up & down the stairs errands..time wasters

Decline Bench (dumbbell) ***Superset***
60x10
70x10
80x10
90x8
90x8
90x8

Kroc Rows ***Superset***
60x10
70x10
80x10
90x10
90x10
90x10

Shoulder Press (dumbbell)
50x10
50x10
50x10
50x10

Incline Hammer Curls
40x10
40x10
40x10

Tri Extensions
40x10
40x10
40x10

Chin-Ups
BW+5x10
BW+5x10
BW+5x10
BW+5x10
BW+5x10

Notes: Decided to skip stims this morning & went hemavol only – got a great chest pump. Workout felt really solid. I felt like I could’ve kept going & going, but that’s what tomorrow’s for…. Finally getting solid cuts in my abs! I feel like IF-ing & this workout plan are really starting to click.

Nice work man!

[LizKing531]

Supp porn!!! Ups made my day....



Gonna be a good winter

[LizKing531]

11/8/12 (A)

Music: The Band - The Last Waltz
weight (preworkout): 170lbs

PWO: Purus Muscle Marinade 1 scoop – Thanks Mack!!!

Treadmill Warm-up – moderate pace – 10min approx – reading AM threads on phone..

Hack Squat - superset
130x10
150x10
180x10
180x10
180x10
*drop set (kind of) Back Squat (a2g) 110x20

Good Morning - superset
70x10
90x10
110x10
110x10
110x10


Hungarian Split Squat
40x10
40x10
40x10

Lying Leg Curl (Dumbbell between feet)
45x12
45x12
45x12

Standing Calf Raises
180x20
180x20
180x20

Seated Calf Raises (using 5” block) (each leg)
110x20
110x20
110x20

Total Time: 55 min
Notes: Wow – that kinda hurt…in the best way popssible. I hadn’t done deep squats in a minute (currently working on getting a rack in my basement – first test of my temporary solution), so decided to throw in a set to finish out my big compound movements.

Big thanks to Mack for the hook-up on a couple scoops of Muscle Marinade- I downed one scoop first thing this morning – definitely felt a different sort of energy than I’m used to. Don’t know if it was today’s workout, the MM, or both, but I was lightheaded & whooped by the end of my workout – enough to end up a couple minutes late to work…lol

Trying to decide when to start my stack (Anabeta, AD-3PCT, DAA). I’m thinking as soon as possible. I don’t want to taint my experience with this 2nd scoop of MM, so I’ll wait until after tomorrow – arm day.

Already a week or so in on the UR Spray. Not “feeling” anything, but seeing more of my abs than ever.

Keep logging in here or throw up a new link for this stack?

[Mack411]

11/8/12 (A)

Music: The Band - The Last Waltz
weight (preworkout): 170lbs

PWO: Purus Muscle Marinade 1 scoop – Thanks Mack!!!

Treadmill Warm-up – moderate pace – 10min approx – reading AM threads on phone..

Hack Squat - superset
130x10
150x10
180x10
180x10
180x10
*drop set (kind of) Back Squat (a2g) 110x20

Good Morning - superset
70x10
90x10
110x10
110x10
110x10


Hungarian Split Squat
40x10
40x10
40x10

Lying Leg Curl (Dumbbell between feet)
45x12
45x12
45x12

Standing Calf Raises
180x20
180x20
180x20

Seated Calf Raises (using 5” block) (each leg)
110x20
110x20
110x20

Total Time: 55 min
Notes: Wow – that kinda hurt…in the best way popssible. I hadn’t done deep squats in a minute (currently working on getting a rack in my basement – first test of my temporary solution), so decided to throw in a set to finish out my big compound movements.

Big thanks to Mack for the hook-up on a couple scoops of Muscle Marinade- I downed one scoop first thing this morning – definitely felt a different sort of energy than I’m used to. Don’t know if it was today’s workout, the MM, or both, but I was lightheaded & whooped by the end of my workout – enough to end up a couple minutes late to work…lol

Trying to decide when to start my stack (Anabeta, AD-3PCT, DAA). I’m thinking as soon as possible. I don’t want to taint my experience with this 2nd scoop of MM, so I’ll wait until after tomorrow – arm day.

Already a week or so in on the UR Spray. Not “feeling” anything, but seeing more of my abs than ever.

Keep logging in here or throw up a new link for this stack?

No prob man,nice work.

[AaronJP1]

Mack is a good guy fo' sho.

Did u like the MM?

Sorry haven't popped in often, doing so much and these logs going on it's hard to keep up. Keep rockin' out King.
BTW, that deal we did a while back, Hemavol you finish that? That stuff doesn't work for me....

[Danb2285]

Nice music selection man!

[LizKing531]

Mack is a good guy fo' sho.

Did u like the MM?

Sorry haven't popped in often, doing so much and these logs going on it's hard to keep up. Keep rockin' out King.
BTW, that deal we did a while back, Hemavol you finish that? That stuff doesn't work for me....

Howdy! Hellz yeah - Mack hooked it up!

Good to have ya! I agree - It takes some work keeping up with all these.

Yeah - the MM was good stuff - I dunno what it was, but I ended up getting really woozy & lightheaded towards the end. I'm sitting at my desk now, legs feeling totally drained - so I can only assume the MM gave me a little kick in the pants this morning

I haven't finished the Hemavol completely, but I do like it - actually picked up another tub for my stash. I've been playing around with stacking it or taking solo - finding good combos & dosages. I found that Volatile & Hemavol didn't really do anything extra being stacked - except make me crash afterwards. However, I have a tub of maniac at home & that with a scoop of hemavol gave killer pumps. Same with Motivate. I've also noticed Hemavol will either give me a wicked pump or I'll find my endurance a bit higher - one or the other, but not really both at the same time. I like having something non-stim around - help keep my tolerance lower, if possible. My sweet spot for straight hemavol is around 1.5-2 scoops.

[LizKing531]

Nice music selection man!

Thanks!!!

the back wall of my workout area at home is a floor to ceiling shelf full of cds - so I get to read the spines of the cases the whole time I'm doing squats -

[Danb2285]

Thanks!!!

the back wall of my workout area at home is a floor to ceiling shelf full of cds - so I get to read the spines of the cases the whole time I'm doing squats -

Ha nice I'm a big fan of the band. Good stuff

[LizKing531]

Ha nice I'm a big fan of the band. Good stuff

I play a little mandolin from time to time and love jamming out to The Band

[Airborne42]

Too much stims for u brah Lmao did u eat a snack before?

[LizKing531]

Nah - I go for it fasted - 5:30am is way too early for me to eat.

[Airborne42]

Nah - I go for it fasted - 5:30am is way too early for me to eat.

Try a half scoop or 3/4 haha

[LizKing531]

Try a half scoop or 3/4 haha

Cool - I'll have to give it a shot. I had 2 samples scoops (now just one) - so I'll see how it goes tomorrow, if I get the same effect from it -

I'll be throwing some MM in my next order, I've got a feeling...

[Mack411]

Cool - I'll have to give it a shot. I had 2 samples scoops (now just one) - so I'll see how it goes tomorrow, if I get the same effect from it -

I'll be throwing some MM in my next order, I've got a feeling...

You will,it's a very consistent pwo!try with small snack or shake.

[LizKing531]

Got some updating to do when I get to.my computer. Spent the weekend far away from the weight room or any normal worries....

[LizKing531]

11/9/12 (B)

Weight (preworkout): 173

Music: The Band

PWO mix: 2 Motivate, 1 Scoop Hemavol, 1 Scoop RecoverPro

Warm-up – moderate pace – 10min approx – reading AM threads on phone..

Decline Bench (dumbbell) ***Superset***
60x10
70x10
80x10
90x10
90x9
90x10

Kroc Rows ***Superset***
60x10
70x10
80x10
90x10
90x10
90x10

Shoulder Press (dumbbell)
55x10
55x10
55x10
55x9

Incline Hammer Curls
40x15
40x10
40x10
40x10

Tri Extensions
40x15
40x10
40x10
40x10

Chin-Ups
BW+5x10
BW+5x10
BW+5x10
BW+5x10
BW+5x10

Notes: Curls & Extenions – tried for 3 sets of 15, but only managed the first set, so just went thru the next 3 sets with 10 reps.

[LizKing531]

11/12/12 (A)

Music: Prong - Cleansing
weight (preworkout): 175lbs

PWO: NA

Treadmill Warm-up – moderate pace – 10min approx – reading AM threads on phone..

Hack Squat - superset
130x10
150x10
180x10
180x10
180x10
*drop set (kind of) Back Squat (a2g) 110x20

Good Morning - superset
70x10
90x10
110x10
110x10
110x10


Hungarian Split Squat
45x8
45x8
45x8

Lying Leg Curl (Dumbbell between feet)
45x12
45x12
45x12

Standing Calf Raises
180x20
180x20
180x20

Seated Calf Raises (using 5” block) (each leg)
110x20
110x20
110x20

Total Time: 55 min