Ced's transformation to the '45King'

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  1. 10-25-2013

    Not a full workout today but I was able to put in some work as my next work out is next Tuesday. Standard 30 min HIIT and a light circuit to get a little blood flowing and try a couple of things I don't normally do.

    30 min HIIT Jump Rope (Rest intervals: kettlebell swings and kettlebell side bends)

    light circuit:
    24x2 Rear Delts
    24x2 Tri's
    24x2 Biceps
    12x2 Leg Extension
    8x2 Incline Dumbell Bench ( 40% max )

    Cals Burned:
    HIIT Jump Rope: 645
    Light circuit: 259

    Really went to the gym today since I'm going to be off for a couple of days. Managed to put up my 40% max on incline 8 times for two sets and that meant I was done. Good week and nutrition after last weekends carnage of candy, popcorn and a buffet with parents.
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  2. Back at it tomorrow with a nice cardio session on deck followed by a Pilates Yoga class. That is appropriate for this week as I plan to participate in a 5k run. Also some new supplements to me will be added into the stack for next month and I also may have found a dosing for the agmatine I have that will work in my best interest. Still following the same workout as in the previous month and I look to incorporate the rope at least once this week as well as stairs. Also have thoughts of doing a 2 mile jog on the treadmill to get a feel for rough speed estimate.

    More to come, thanks for stopping through
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  3. 10-30-2013

    Wednesday Workout:

    20 min Treadmill run

    Weight circuit:
    #1
    10x4 Close Stance Free Squats
    10x4 Leg Press
    8x4 Forward Lunges

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


    Supplements:
    Pre/Post Workout:
    Ethitech Yohimbine HCI
    VPX Friction
    CTD Labs Noxivol tablets
    CTD Endurapro
    CTD BCAA 3750


    Daily:
    One A Day Mens Multi Vitamin
    CTD Omegathin
    CTD Liver Armor
    Pyruvate



    Cals Burned:
    Run: 504
    Circuits: 433

    Nice leg day for me. Also had a great workout last evening after taking a few days off to spend with family. Ran this morning as I have a possible race this Sunday so did a 20 fun run at different speeds to get a feel how it felt on the body. Not bad and I'm happy with my cardiovascular fitness level. I am entering a phase where I now need to drop 7-10 pounds and will gear it for as much fat loss as possible.
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  4. 10-31-2013

    Thursday:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    6x4 Power Cleans
    12x4 Dumbell Laterals (Front & Side)
    12x4 Decline Dumbbell Fly
    12x4 Close-Grip Front Pulldown

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

    Supplements:
    Pre/Post Workout:
    Ethitech Yohimbine HCI
    CTD Noxipro (2 scoops)
    CTD Noxivol (powder)
    CTD Endurapro
    CTD BCAA 3750

    Daily:
    One A Day Mens Multi Vitamin
    CTD Omegathin
    CTD Liver Armor
    Pyruvate
    NOW Vitamin D-3



    Cals Burned:
    HIIT Stairmill: 559
    Circuits: 448
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  5. 11-1-2013

    Rest Day Today and a very light day tomorrow. I will be running a 15k on Sunday as it will be my first time ever running that far. This step is all part of my assesment that will also include a full blood test panel with a Testosterone Test on the 11-6 of this month. The data returned around Thanksgiving time will be used going forward. My concentration this month will be to drop some fat. cutting cals by 250/day and planning to cycle my macro's etc. My nutrition menu will also be changing as well as some supplements will be introduced as well. Thanks for stopping in, I had a really good October from a strength and body composition point of view.

    Will also post my opinions and experiences later today on a couple of products thus far, mainly CTD Ursopro and CTD Liver Armor. Quickly, I like them. More to come.
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  6. 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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  7. 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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  8. 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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  9. 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

    Excellent 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. Just caught up. This is a really good log!

  17. 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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  18. 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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  19. What are you using to calculate your burned calories during/after training?

  20. 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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  21. 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 11:28 AM. Reason: Forgot Date
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  22. 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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  23. 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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  24. 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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  25. Your sessions look exhausting! Just killing other people's logs on here.
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