Ced's transformation to the '45King'

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  1. 11-3-2013

    Had a good run today, but not great. I was 9 min off my hoped max time....so work continues and will be going back this month into a slight deficit on the nutrition from the maintenance level I ran with last month. Also will adjust the workout as I hope to include another compound move involving the upper body as well. Normal training begins tomorrow.
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  2. 11-5-2013

    Had my typical Monday workout with my power clean circuit and a nice HIIT session on the stair mill. Calorie burn total was 1005 and my speed, read intensity, was very high. My supplements are slightly changing and I will be providing more information in the next few days. One supplement that will be staying into the stack is some form of creatine. Currently dosing at least 4g a day and will be sticking with such as I perform my next phase of a recomp.

    Tonights workout was my usual cardio and bodyweight routine of Nike Training Class, Spinning Intervals and a Pilates-Yoga class. The calorie burn was very nice and starting this month I will be eating back some of my cals burned during exercise as I'm trying to avoid dropping the weight too fast and encountering loose skin issues. Goal weight will be 180-183 pounds by March 2014.

    I should be able to get in another cut, clean bulk and then final cut. I believe the final body fat should be 11% or lower. Performance will increase substantially as well.

    Having completed a small 1.5 month run with ursolic acid I'm anxious to see my numbers on a blood panel test being done on the 11-6.

    Thanks for stopping in.
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    •   
       


  3. 11-7-2013

    Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    5x4 Power Cleans
    12x4 Dumbell Laterals (Front & Side)
    12x4 Dumbbell Fly Decline
    12x4 Close-Grip Front Pulldown

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Fly's

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    Cals Burned:
    HIIT: 560 cals
    Circuits: 519 cals
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  4. 11-9-2013

    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    10 Min Seated Rowing Machine Intervals
    60 Min Spinning Class


    yesterday's cal expenditure:
    HIIT Stairs: 541 cals
    Circuits: 512 cals
    Rowing: 167 cals
    Spinning: 770 cals

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    E****lent workout today. Spin class was an endurance course so not a lot of high heart rate items but enough to keep it interesting. Feeling very healthy and really strong. Forgot to do my assessment when leaving gym this morning so Monday will be the update day.
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  5. 11-11-2013

    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x1 Straight Leg Dead Lift - 6x3 Power Cleans
    12x4 Dumbbell Fly's Flat Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Pull-Downs

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core


    Today's cal expenditure:
    HIIT Stairs: 566 cals
    Circuits: 498 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    Todays workout included a set of dead lifts. :-) First time in 5.5 months since surgery. No pain, will slowly work these back in.
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  6. 11-13-2013


    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    HIIT Stairs: 541 cals
    Circuits: 522 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib
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  7. 11-16-2013

    Thursday's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x2 Straight Leg Dead Lift - 6x2 Power Cleans
    12x4 Dumbbell Fly's Flat Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Pull-Downs

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    HIIT Stairs: cals
    Circuits: cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro

    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    Todays workout was a first in about 6 months. I was able to infuse straight leg deads for two of the four compound move anchor sets.

    Making very good progress in this recomp phase andy strength has really gone up quite a large amount. I attribute this to my increased fitness and my increased strength capacity as well.
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  8. 11-16-2013

    This is a rest weekend and much needed as well. This current phase of my recomp/lean out is utilizing a number of supplements. The hope is to help my body maintain muscle while hopefully lowering fat. So far the visual changes that I have seen are really good as most people cannot believe my current body weight as I look to weigh less due to my current body comp. I need to actually be in the mid 180's to be my healthiest. Currently in the mid 190's. So since I'm only 5'8" my max is set to 203 and my min is currently 175. The reasoning behind these numbers is for overall health and appearance. My last visit to 175 included some loose skin since when I'm at that weight my total weight loss is greater than 150 pounds. One of the improvements is to add enough muscle so that when I drop into the 180's again loose skin is no longer an issue.

    A supplement that I'm currently taking is CTD Labs Tesradex. This is on of my favorites when it comes to me recomping and or cutting some fat. Also since I'm on a large number of supps I have added the CTD Labs Liver Armor for liver support.

    The goal here is to share some of my numbers with you from a recent blood panel I had on Nov. 6 of this year. The test also included a testosterone check and it was administered before I started my current natty stack. Upon completion of the stack I will get another testosterone test and see if any improvements were made.
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  9. 11-19-2013

    Weekend over. I'm ready to start. Today will be a 30 minute Nike Training club class and a 30 min HIIT Spin. Possible 60 minute piyo class this evening depending on other factors.

    Also received numbers back from my blood test and the numbers are an improvement over last year. I'll be sharing those as well.
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  10. 11-20-2013

    Today's Workout:

    27 min (100 Jump rope & 40 Kettlebell Side Bends) HIIT circuit

    Weight circuit:
    #1
    10x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    HIIT JumpRope Circuit: 510 cals
    Circuits: 552 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    Brought the speed cardio circuit work with the rope and kettlebell. Nice workout. Plan to do this circuit again tomorrow. Weights are still increasing and recovery was not as good as last week but very close. I gained 4 pounds over the weekend however upon weighing myself after workout was down 2 pounds. Must watch weekend nutrition, lol. Too much good food.
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  11. Just caught up. This is a really good log!

  12. Quote Originally Posted by Nooshefx View Post
    Just caught up. This is a really good log!
    Thank you!!

    Will be providing feedback from my blood panel this evening and I'm happy with my workout and supplements.

    Now to introduce a little more carbs back into my nutrition and I believe I will be ok for the next six months.
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  13. As promised I wanted to share my before Testosterone numbers with you. I actually tested out in the middle range at 563 total free. This will be tested in January after I finish my natty test booster supplement that I'm currently using. As for my cholesterol it is still going down which it hasn't been a problem since 2010 when I was at my heaviest 327 pounds. The total number in 2010 was 256 and this year I tested at 158. All numbers are great.

    With the above being mentioned I must state that I'm really enjoying my Omegathin and Multi-Elite multi-vitamin that I'm currently taking. I honestly did not think I could get my numbers better than last year however LDL is almost down to where my HDL is currently. Never felt better and actually feel better than I ever did in my late 20's or entire 30's. I only expect the numbers to get better even though they are listed as optimal.

    Lastly my resting BPM is 46-48 with my average recovery from 160-120 BPM at about 5-7 seconds. Overall pretty good.

    Work will continue to improve in all areas of my fitness as well as dropping down to about 10-11% bodyfat. Current weight today is 197 at about 17% body fat. Goal is to hit 181 at about 11%. I believe that would put me in the 163-163 LBM range. So the recomp continues....
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  14. What are you using to calculate your burned calories during/after training?

  15. Quote Originally Posted by Nooshefx View Post
    What are you using to calculate your burned calories during/after training?
    Timex IronMan Triathlon HRM. I choose it because it has a 10 workout memory as well as a interval timer that I can customize. Very nice.
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  16. Thumbs up New Cardio sequence


    11-21-2013

    Thursday's Workout:

    20 min Power Hills Spinning

    Weight circuit:
    #1
    10x2 Straight Leg Dead Lift - 6x2 Power Cleans
    12x4 Dumbbell Fly's Flat Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Pull-Downs

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    Power Spinning:335 cals
    Circuits: 446 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro

    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Noopept
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib


    Today was to be my second day of rope training however upon starting the rope broke and the handle shot off like a bullet. Luckily the girl that was working out next to me was sparred and no harm was done to anyone. Enter my old friend the stairmill and there is only one open. Well it was broken as well. So now I'm only left with the one cardio exercise that I don't enjoy but really does me good. Power Spinning for 20 minutes. Basically it came out to 20 min uphill 5 min static and 5 min progressive building. Killer on the legs and the heart. Now that it's completed I can say it was an awesome cardio session but I hated every minute of those hill climbs.

    Second power clean workout where weight used was increased and stiff leg dead were intermixed. Cal burn was not as high but the work I felt on my body was awesome, lol.
    Last edited by cedman1; 11-21-2013 at 12:28 PM. Reason: Forgot Date
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  17. 11-24-2013

    Yesterday Workout

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 FRONT Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x1 Pull-ups
    24x2 Back Extension
    24x2 Ab-core


    yesterday's cal expenditure:
    HIIT Stairs: 483 cals
    Circuits: 486 cals

    Yesterday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib


    Front Squats are awesome, that is all. Back at it Monday.
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  18. 11-26-2013

    Ended up using Monday as a rest day to give my arm another day of rest. Tonight's plan is 30 min Nike Training Club and 30 Intervals on Spin bike.

    The move to a 40-40-20 macro split seems to be the change I needed from before. Still planning to stick with this current nutrition agenda that I'm on until January 2014. Will be adding more after the workout this evening.
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  19. 11-27-2013

    Todays Workout:
    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 FRONT Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    24x2 Rear Delts
    24x4 Back Extension
    24x4 Ab-core
    24x2 Ab Twist


    Today's cal expenditure:
    HIIT Stairs: 541 cals
    Circuits: 489 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    DAA
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
    Now Trib

    Awesome work today. Really liked being back in the gym and looking forward to the morning workout tomorrow before the national food sacrifice otherwise know as Thanksgiving Day.
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  20. Your sessions look exhausting! Just killing other people's logs on here.

  21. Quote Originally Posted by Nooshefx View Post
    Your sessions look exhausting! Just killing other people's logs on here.
    Thank you! Actually they are very exhausting. I designed this heavy load on purpose as I believe in the ability to perform under duress just as important as when well rested. Initially I was not sure how I would respond however, my overall fitness level is extremely high and allows me to do things I could not when I was 20 years younger.
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  22. 12-4-2013

    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core


    Today's cal expenditure:
    HIIT Stairs: 638 cals
    Circuits: 599 cals

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex


    E****lent workout today. Back at it!
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  23. 12-5-2013

    Thursday's Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x2 Straight Leg Dead Lift - 6x2 Power Cleans
    12x4 Dumbbell Fly's Flat Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Pull-Downs

    #2
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts

    Today's cal expenditure:
    Power Spinning:644 cals
    Circuits: 597 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro

    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
    Last edited by cedman1; 12-05-2013 at 03:41 PM. Reason: Removed Trib
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  24. 12-7-2013

    Front Squat Day!! Yes!!

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 FRONT Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    24x2 Ab-Twist
    24x2 Back Extension
    24x2 Ab-core

    58 min Spin class

    Today's cal expenditure:
    HIIT Stairs: 592 cals
    Circuits: 579 cals
    Spinning: 1120 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD Noxipro Chrome **** E****lent***
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  25. 12/11/2013

    Actually had 3 workouts since my last post. I will describe the Monday and Tuesday workouts: Awesome.

    Moved up to 12 reps on the major compound move for my circuit. This is a return back to a 12x4 major circuit layout I was using previously until injury.

    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    12x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-downs
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delt Fly's


    Today's cal expenditure:
    HIIT Stairs: 612 cals
    Circuits: 573 cals

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    VPX Friction
    CTD Noxivol powder
    CTD BCAA 3750


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    CTD Kre- Alkalyn
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  26. Still getting those long grueling sessions done. I noticed that you used VPX Friction today. A couple free samples of that landed at my door a few weeks back and I gave it away. That 400mg of caffeine wasn't exciting me at all. Hope you are ok?!

  27. Yes, I am fine. I needed that caffeine this morning, lol. I try to change them up during the week depending on the amount of sleep I was to get the previous night. Friction really works well with Noxivol. I actually got a tub from a friend who couldn't take the amount of caffeine. Sometimes I feel like I need more caffeine depending on the previous day.
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  28. 12-17-2013

    This will be a double post day. Did a full set cycle of dead-lifts and I'm very proud of that. I have officially come back from my surgery and I'm licking my body's overall response to my training and nutrition. This is yesterdays workout which went very well and my strength is continuing to increase. I will be running a mile assessment on the treadmill this week or next to gauge my current fitness level and plan from there.

    Yesterday Workout:


    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Straight Leg Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x2 Close-Grip Front Pull-Downs
    12x2 Seated Rows (Close-grip)

    #2
    12x2 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts

    Today's cal expenditure:
    Power Spinning:534 cals
    Circuits: 535 cals

    Yesterday's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder
    CTD Kre-Alklyn
    CTD Endurapro

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Hypercuts
    PES Shift
    CTD Liver Armor
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  29. 12-19-2013

    E****lent progress as of late. My nutrition has been really good and I'm starting to notice changes in muscle density and recovery is still getting better after the circuits are completed.

    Yesterday Workout

    30 min Stair mill HIIT

    Weight circuit:
    #1
    12x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x2 Pull-ups, 12x2 Seated Low Row
    24x2 Back Extension
    24x2 Ab-core


    yesterday's cal expenditure:
    HIIT Stairs: 630 cals
    Circuits: 498 cals

    Yesterday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD Endurapro


    Daily

    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
    CTD Labs Product Ambassador/Board Rep
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  30. 12-23-2013

    Great workout this morning. My deadlifts are really feeling comfortable and my addition of two extra exercises this morning felt very natural and not overdone. Will be off on Tuesday and Wednesday for the Holiday and back at it on Thursday morning. Still making improvements and tweaking where it seems logical. Supplements are really stable and fully integrated into my daily life.

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Straight Leg Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x2 Close-Grip Front Pull-Downs
    12x2 Seated Rows (Close-grip)

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts
    12x4 Kettlebell Side Bends
    Today's cal expenditure:
    Power Spinning:540 cals
    Circuits: 608 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder
    CTD Endurapro

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Hypercuts
    CTD Liver Armor
    Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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