MAN up and smolov squat with Quads

[Quads_of_Stee]

Hello all, For this log I will be using a couple of products, mainly MAN Sports Pure PF3, Gameday, and Fermented Leucine. For my workouts I will be doing the smolov squat routine for legs and due to recent shoulder impairment (it's still healing a bit) my own version of upper body workouts. I will be drinking pw-30 in the mornings for breakfast before the gym and pure pf3 immediately post workout. I am also taking orange triad as my multi. My ideal plan is to wake up at 8am go lift at 9am and be done by 10:30am and go to my first class. If I have not completed my workout in the time allotted I will most likely go back and finish it asap.

A little about me, I am a full time student taking 18credit hours currently and have neglected squatting for a while in high school and just started back up again. My bench is almost the same as my squat and I will change that. I currently squat 225x5 atg for working set and will be using 250lbs as my 1rm to stay a bit on the safe side. According to the program my projected max should be tree fiddy or so. I've never hit 3 plates on the squat and can't wait to start this up with full intensity!

Why MAN products? I received a sample of gameday with one of my orders and immediately fell in love, and with the current allegations and sales on pure pf3 I decided to pick up a tub to try it out. I will be going through ~two tubs of pure pf3 and gameday throughout this log. I have in my possession 45servings of tiger's blood flavored gameday (I gave some to my dad to try out), unflavored pure pf3, and unflavored fermented leucine. I am excited to see how well pure pf3 will hold up as people claim it can replace protein.

Cliffs:
- Smolov Squatting
- Current 1RM = 250
- Will use pure pf3, gameday, fermented leucine

I have finally found this part of the forum! I've been looking for it whenever I got the chance. I have currently gotten my first 3 squat cycles from my introductory cycle thus far.

*another alias of mine is Sephra (just found these forums and I want to be active on both)*

 

[Quads_of_Stee]

Once again I will be posting the first 3 days that I've done, with my 4th day later today

Had my first day of smolov and it wasn't too bad. I am still in the introductory cycle where I will be squatting 3days in a row then doing lunges 3days in a row. After I finished up legs I went ahead and did my regular chest/tri workout. Later in my political leadership class whenever I flexed my leg I could feel it about to cramp up. As for the pure pf3, do any of you guys have hints on how to best let it dissolve in water, it always gets so frothy.

Workout:
1mile walk
45x10 warmup
135x10 warmup
155x8,8,8 working
175x5
185x2,2
205x1

BB Incline 155x10,12,10
Cable Flies 35x12,12,12,12
Cable Pushes (benching motion instead of a fly motion) 35x12,12,12
Dips bw x 12,10,9
Tricep Extensions 35x12,12,12,12

 

[Quads_of_Stee]

Today I mixed my tigers blood gameday with pineapple juice and it ended tasted amazing, I highly recommend doing this if you want a more tropical flavor

I was definitely sore this morning but nothing to bad. While walking to the gym my doms went away and I was able to squat comfortably. This freaking weather made my walk to and from the gym pretty rushed lol. Finished day 2 with my partner and we both are liking it thus far, can't wait to hit that 3plate squat!

Workout: Legs, Calves, Shoulders
45(bar)x10 warmup
135x10 warmup
165x8,8,8 working set
175x5 working set
195x2,2 working
205x1 working
135x10 cooldown

Seated Calf Raises 90x15 , 110x15,15

Side Raises / Lateral Flies 25x12,12,12
Front Raises 20x12,12,12

 

[Quads_of_Stee]

Third day of squatting straight, it feels endless lol. The squatting is not too taxing but it certainly does make me think twice about what day it is (as I used to do legs only twice a week). From thurs-sat it's all lunges and then starts week two; squatting every other day and then I can begin the real base mesocycle. My legs feel tighter from squatting so often and are surprisingly not sore! Not sure whether to attribute this to the pure pf3 / fermented leucine (most likely) or the fact that the sheer volume forces the lactic acid build-up to flush away. I am thinking it is the former but am not fully certain yet. My workout partner is definitely feeling sore from the squats, more than me.

Gameday is keeping me strong throughout the whole workout which takes approx 1hr 15min from start to finish and is a good clean energy with no crash. it tasted amazing in pineapple juice btw and I highly recommend to try it out this way! I mixed in 4g of taurine with gameday and my lower back was perfect during squats, did not cramp up or get too pumped like it usually does!

Workout: Squats, Back, Bi's
Warmup of bar then 135 for ten reps each
175x5,5,5,5
195x5
205x2,2
225x1

Seated Cable Rows 160x12,12,12,12
-supersetted with-
Lat pulldowns 130x12,12,12,12
*at this point my back was exhausted and I decided to do 3sets of pull ups to failure with two sets of 120lb seated rows to finish it off *
Shrugs 225x20,20,20

Cable Curl 30x10,10,10,10
-supersetted with-
Hammer Curls 35x12,12,12,12

 

[Piston Honda]

Awesome to see you on these forums brother! Show everyone here what MAN (and your hard work, of course!) can do!

 

[Quads_of_Stee]

Had a pretty killer workout today. Everything felt amazing and the pump was a lot stronger today. I went to workout at 5pm because of school reasons and with all this food in me the workout turned out to be amazing!

Workout: Lunges Chest Tri's
80lb bb Lunges 3x10(for each leg)

Incline BB Bench 155x12,12,12
Cable Flies 32.5x12,12,12
Cable Push 37.5x12,12,12 <- this is essentially a bench motion using the cables that I started doing because my shoulder doesn't handle flat bb bench very well and I needed to replace it

V-bar Pushdowns 75x12,12,12,12
Tricep Extensions 30x12,15,15

 

[drinkyboy]

Great log thus far and am curious about the tigers blood. Love Gameday but have only had the blue bombsicle, which is my fav and the fruit punch. I will be following closely.

 

[Quads_of_Stee]

Great log thus far and am curious about the tigers blood. Love Gameday but have only had the blue bombsicle, which is my fav and the fruit punch. I will be following closely.

if you like a pineapple / coconut flavor mixed in with the fruit punch then you have tigers blood. It isn't too bad just some days I don't prefer the flavor. However, now that I mix it with pineapple juice it is A lot more palatable to me every day.

Also thanks for following!

 

[Quads_of_Stee]

So yesterday was a pretty easy leg day, mainly used as a way to do some exercises I haven't done in a while. So far I am not as sore as I thought I would have been. The first was pretty brutal but as of lately the soreness has decreased and I feel leaner and stronger than when I started. I know that my legs are more solid as they are bigger then they were already.

Workout: legs shoulders
80lb BB Lunges 3x10
Dumbell Step Ups (above hip level) 35lb db x10,10,10each leg
Seated Calf Raise 90x15,15 115x20
Standing Calf Raise 150lb (bb) x20,20,20

Side Raises / Lateral Flies 25x12,12,12
Front Raises 22.5x12,12,12

 

[Piston Honda]

How are your joints treating you so far? Any lingering soreness from this routine?

 

[CincyKiller45]

Subbed.

I just finished smolov jr and dig me some gameday. Good work and keep getting after it!

 

[pete8407]

Game Day is a killer pre w/o! It makes me sweat like non other. I'm in for your run

 

[Quads_of_Stee]

Subbed.

I just finished smolov jr and dig me some gameday. Good work and keep getting after it!

Game Day is a killer pre w/o! It makes me sweat like non other. I'm in for your run

thank you guys for joining in! I will be running the whole smolov cycle so 14weeks of intense squatting!

How are your joints treating you so far? Any lingering soreness from this routine?

Thankfully it is not too hard on my joints after this first week. I felt it in my knee's a bit but nothing too much, orange triad's joint support is something that I definitely notice and can attribute not feeling joint pain to it.

Workout: Lunges Back Bi's
90lb BB Lunges 3x10(ea leg)

Med Grip Seated Cable Row 180x12,12,10
Wide Grip Lat Pulldown 140x12,12,12
Seated Low Row 180x10,10,10
Seated High Row 190x8,10,12
Seated Close Grip Row 120x12,12,12

Shrugs 225x20,20,20,20

Barbell Curls 55x12,12,12
Cable Curls 22.5x10,10,10

 

[Quads_of_Stee]

Workout: Chest Tri's

200x5 Squats

DB Incline 4x10 85lb
Cable Crossover(had to use a weird one where apparently it was using 120lbs but I really doubt that, felt more like 35) 4x10
Cable Push-Press 35lb 3x10

Tricep Extensions 30x12,12,12
V-Bar Extensions 30x10,10,10
CGBP 155x10,10,5

 

[Quads_of_Stee]

Had a light and quick leg workout yesterday. So far smolov is good and next week is the first mesocycle. I do feel stronger not only the strength of my squat but also the form. This week should be 1 set of 5reps with 80,85, and 90% of my max in prep of going heavy but sometimes I feel that 1 set is not enough and just do 3

Workout: Legs Shoulders
200 BB Squat 5,5,5

Side Raises / Lateral Flies 25x12,12,12
Front Raises 22.5x12,12,12

I keep trying to go up in weight on the raises / flies but my form always gets thrown off, I might try cables next to increase tension a bit

 

[Quads_of_Stee]

Did legs yesterday and went home for the weekend, so today (Saturday) will be an off day. Still loving gameday and pure pf3/fermented leucine, gameday is still keeping me strong.

Workout:Legs
squats225x5,5,5 135x10
leg press 270x20 , 320x15,15,15 with 10calf raises at the end of each set
Leg extensions 130x12,12,12
Leg Curls 150x12,12,12

Cable Side Raises / Lateral Flies 20x12,12,12
Cable Front Raises 17.5x12,12,12

Cable Flies felt better than dumbbell ones and overall felt good. Can't wait for monday's mesocycle!

 

[Quads_of_Stee]

So how's everyone enjoying their weekend? I had to skip back day on saturday and was busy with recruiting all weekend. Thankfully I get to have monday off of school and mondays are one of my intense days (class wise) which means I get to enjoy my workout and take my time on the first day of the mesocycle. I should also have another person joining me as right now I have 2 (about to be 3) other people that I got started on starting strength as they wanted to start lifting and I'm pretty excited about that!

Btw for anyone interested here is my spreadsheet from weeks 1/2 and I will upload my upcoming ones in a bit

and here is my upcoming next month. Of course I will post daily on what I did but this is my projected workouts

 

[Quads_of_Stee]

Had a little delay in posting due to school issues but here is yesterdays workout:

Front Squat 135x20,15
Seated Calf Raises 140x15,15,15
Leg Extensions 130x10,10,10
Leg Curls 150x10,10,10


Side Lateral Raise 27.5x10,10,10
Front Cable Raise 20x10,10,10

 

[Quads_of_Stee]

aaannnnd here is my workout from today, was not too bad but it felt a little rushed! Today was back day and I like to focus on rows a lot the first then the second back day I add in a lot of lats

Workout: Squats Back Bi's

195x5,5,5,5,5,5,5 BB Squat

Seated Cable Row Medium Grip180x10,10 200x10
Seated Cable Row Narrow Grip 140x10,10,10
Iso Seated Rows 115x10,10,10 ea arm
Low Row 180x10,10,10
Close Grip Pulldowns 140x10,10,10

Preacher Curls 55x10,10,10

 

[Piston Honda]

Solid progress my MAN. Seems to be a tough time of year so far, between weather and illness, for people to be hitting the gym consistently. Keep it up!

 

[Quads_of_Stee]

Solid progress my MAN. Seems to be a tough time of year so far, between weather and illness, for people to be hitting the gym consistently. Keep it up!

It's not too bad here in florida, only gets close to freeze point which is not that bad!

For today I decided to give legs a break and did chest / tri's only

Workout:chest / tri
Incline DB Bench 80x10,10,10
Hammer Strength Press 180x10,10,10,10
High Cable Flies 32.5x10,10,10,10
Low Cable Flies 22.5x10,10,10,10

Rope Pulldown 67.5x12,12,12,12
Ran out of time and had to leave early

 

[Quads_of_Stee]

Had a pretty killer leg workout today. My legs started cramping up towards the end of today. As for as supplements go I have ordered another tub of gameday, and pure pf3 / leucine. For those not signed up for the 1%'er club you should get in on it because there is a promo going on right now for glutamine peptides+leucine+shaker for $25 shipped, which is a pretty slick deal if you need these supps.
What I have noticed is that whenever I take pure pf3 my stomach is starting to get a bit upset and I am going to be playing around with dosage timing. Such as drinking it during my last set (10min before shake) or after my shower (10min after shake) and see if it makes any difference.
As for gameday I am loving it. 1/2 scoop provides a perfect clean energy with no jitters, no crash, nothing unpleasant at all and I love it. Some days I need to take 3/4 scoop (like today) as waking up early is taking a bit out of me.

Workout: Legs
Squats:
135x10 warmup
200x7,7,7,7,7
-last 2 sets supersetted with-
BB Calf Raises 10,10,10,10 (10 before and after the last two sets)
Leg Extensions 160x10,10,10,10
Leg Curls 180x8,8,8

Seated OHP 135x10,10,10
At this point I was feeling very nauseous and decided to call it a day, I will hit shoulders a bit more tomorrow!

 

[Quads_of_Stee]

Saturday: Squats. Back, Bi's
BB Squat 210x10,10,10 <- these were a bit challenging towards the last rep or two where I was struggling to get it back up

Seated Cable Row Medium Grip 180x10,10 200x10
Wide Grip Row 140x10,10,10,10
Seated Pulldown with Narrow row Grip 140x10,10,10
Lat Pulldowns 140x10,10,10

Hammer Curls 40x10,10,10
EZ Bar Curls 60x10,10,10

 

[Quads_of_Stee]

Today wasn't too bad, I felt it a lot in my legs and upper thighs so I decided to carb up today.

Workout: Squats, Chest
BB Squat 195x9,9,9,9

Flat BB Bench 225x8,8
Incline DB Bench 80x10,10,10
Low Cable Flies 25x10,10,10
High Cable Flies 37.5x10,10,10

 

[Piston Honda]

Noticing the weights and reps going up; something must be going well!

Some people have a bit of discomfort from the HCL in the PF3, I dose it fairly high and am fine. Stagger your doses maybe or add a bit more water if it keeps bothering you, see how that treats you!

 

[Quads_of_Stee]

Noticing the weights and reps going up; something must be going well!

Some people have a bit of discomfort from the HCL in the PF3, I dose it fairly high and am fine. Stagger your doses maybe or add a bit more water if it keeps bothering you, see how that treats you!

almost done trying out various ways, so far it seems taking it without protein is the best

 

[Quads_of_Stee]

So yesterday did just a shoulder workout and gave the legs the rest day they were scheduled for. Today was pretty good, it seem taking pure pf3 before bed is working as well to keep me from being as sore. Might add it back to immediate post though and play around a bit more. Made sure to stretch a bit more than usual because of the cold weather again lately, but still felt a bit stiff.

Workout: Squats Back Bi's
205x7,7,7,7,7 BB Squat - the last set and last two reps were pretty dang rough. My legs were strong but mentally it was starting to get a bit harder.

Low Row 225x10,10,10,10
High Row 180x10,10,10
Lat Pulldown 140x10,10,10,10

Preacher Curl 21's 45 for 3 sets

 

[Quads_of_Stee]

Today was a noticeably difficult day. Thankfully I got my morning workout in but will not be able to get tomorrows in.

Workout; Squats, Shoulders
BB Squat 225x7,7,7,7,7

Seated OHP 115x10,10,10
Side Raises / Lateral Flies 27.5x10,10,10
Front Raises 22.5x10,10,10

 

[Quads_of_Stee]

Had a pretty good chest / leg day yesterday. Gameday is still giving me all of the energy. One thing I do wish is that it came in more flavors than fruit punch, tigers blood, or blue razz. Something mango or peach or lemonade sounds pretty damn amazing.

Workout: squats chest tri
Squats 205x9,9,9,9

BB Bench 225x8,8,8
DB Incline Chest 75x12,12,12
cable flies from lowest point 27.5x10,10,10
cable flies from highest point 35x10,10,10

Dips BWx12,10,10
CGBP 135x10,10,10,10

 

[Piston Honda]

Had a pretty good chest / leg day yesterday. Gameday is still giving me all of the energy. One thing I do wish is that it came in more flavors than fruit punch, tigers blood, or blue razz. Something mango or peach or lemonade sounds pretty damn amazing.

Workout: squats chest tri
Squats 205x9,9,9,9


BB Bench 225x8,8,8
DB Incline Chest 75x12,12,12
cable flies from lowest point 27.5x10,10,10
cable flies from highest point 35x10,10,10

Dips BWx12,10,10
CGBP 135x10,10,10,10

Candy Grape is the 4th Gameday flavor

 

[Quads_of_Stee]

Sorry for the no updates guys, my cold has gotten worse and I could not workout, instead I rested all I could. I will be re-doing this week in smolov next week.

 

[Piston Honda]

Sorry for the no updates guys, my cold has gotten worse and I could not workout, instead I rested all I could. I will be re-doing this week in smolov next week.

Rest up, buttercup. Listen to your body and rest whenever applicable. You'll do more harm than good if you work out in your current state.

 

[Quads_of_Stee]

So after taking the last 4 days off going back was a bit rough. At first everything felt heavy but as the workout went on it kept getting better and better. I used a full scoop of gameday today to get me in the zone and it worked fantastically. Gave me the energy I needed as well as the focus and drive to get back into the workout.

Workout: Squats Chest Tris
225x4,4,4,4,4,4,4,4,4

Pause Press 205x5,5,5,5,5
Reverse Grip Bench 155x8,8,8,8
High Cable Flies 32.5x10,10,10
Low Cable Flies 27.5x10,10,10

Dips bodyweight x 15,12,10,10
CGBP 155x8,8,8

 

[Quads_of_Stee]

Today I felt amazing. Took all of my pre's and my mind was in the right zone. When I did shoulders I felt amazing and felt the mind muscle connection a lot more today. Maybe it was just that i've had enough rest and am now getting back into it but tomorrow I will be squatting 230 for 7sets of 5, gotta be pumped for that!

Workout:Shoulders , Traps
Seated BB OHP 135x5,5,5,5,5
Seated Side Raises 20x12,12,12
Cable Front Raises 17.5x10,10,10

Snatch Grip Shrugs w/ 3sec hold 135x10,10,10,10

 

[Quads_of_Stee]

Let my legs rest today to get ready for tomorrow's squats. Saturday I have the spartan race in which I am competing so I will try to get my squats in but I am not absolutely certain, although I should get the squats in on sunday if I don't tomorrow.

Workout: Chest Tris
Pause Press 225x5,5,5,5,5
Reverse Grip Bench 155x8,8,8,8
High Cable Flies 32.5x10,10,10
Low Cable Flies 27.5x10,10,10

Dips bodyweight x 15,12,10,10
Tricep Overhead Extensions 30x12,12,12

 

[Quads_of_Stee]

The spartan race was a lot of fun. It was a 3mile (horizontal distance) obstacle course race which was a lot harder than I thought. I did not prepare for this race simply because I didn't think there would be so much running as a lot of people said it should a mile of running, but it was more around 2. There were many hurdles and high walls that you had to do pull ups to cross over, rope pulls, sprints, trots, and just a myriad of obstacles that I found fun. We ran up and down the buccaneers stadium (raymond james stadium) from top to bottom about 6times, 2 of which were with 25lb sand bags on our shoulders. There was a water trough hill type of obstacle that I jumped into but the terrain under the water was uneven and I ended up badly injuring my ankle / foot. At first I thought it was broken but I can still walk on it a bit so I am pretty sure it's not broken. Over-all it was a fun experience minus the bat sunstroke and ankle sprain. I will be resting up as per the smolov instructions to max out on thursday / friday as I have just completed the smolov jr!

 

[Chunkx]

Congrats on the completion of the course. That sucks that you got injured though

 

[Quads_of_Stee]

Hey guys, sorry for the low updates but I went to a doctor and my foot is fractured. I've been taking OT and Fish Oils and they have helped immensely. Unfortunately I can not put too much pressure on my foot other than limping. I have been able to do upper body workouts but nothing lower. My foot is being a bit better and I can walk without a limp but it is still swollen and my toes are still purple. I will upload my workouts from the past three days. I have also finished my tub of leucine and pure pf3 and will put final reviews along with gameday.

Workout: Chest Tris
Pause Press 235x5,5,5,5,5
Reverse Grip Bench 155x8,8,8,8
High Cable Flies 32.5x10,10,10
Low Cable Flies 27.5x10,10,10

CGBP 135x10,10,10

Workout:Shoulders , Traps
Seated BB OHP 135x5,5,5,5,5
Seated Side Raises 20x12,12,12
Cable Front Raises 17.5x10,10,10

Snatch Grip Shrugs w/ 3sec hold 135x10,10,10,10
Tricep Overhead Extensions 30x12,12,12

Workout: Back and Bi's
Wide-Grip lat pulldown 125x10,10,10
Row Grip Pulldown 115x10,10,10
Low Row 180x10,10,10

BB Curls 75x10,10,10
Hammer Curls 30x10,10,10,10

 

[Piston Honda]

Dude, was that fracture from the Spartan run? When did you feel something was off?

 

[Quads_of_Stee]

Dude, was that fracture from the Spartan run? When did you feel something was off?

Yeah it was from the race. There was an obstacle in which you jump into a water hole and it went from a vary shallow depth (ankle) to a high depth (neck) and I was not expecting it at all. When I jumped in the mud was uneven on the bottom and I felt my ankle roll and my foot was acting weird. I couldn't put pressure on it that day either. All in all the spartan race was a fun event but it was my fault because I did not take the proper caution before jumping. I'll have the final reviews up tomorrow though along with my measurements and my thighs have increased 2 / 3inches from these 7weeks and I've loved how pure pf3/gameday felt

 

[Quads_of_Stee]

It still bums me out that I can't squat, I just stared at the squat racks while doing back today. Time for the reviews!

Pure PF3: 8/10
I used pure pf3 alongside a scoop of protein every time and this made it easier to drink.
Flavor: 7/10 *Unflavored*
I got the unflavored version of pf3 with the intentions of mixing in with protein or other drinks. I tried to drink it plain but it was a sweet flavor that I did not like. However, once mixed with something I did not even notice it. If the fruit punch flavor is anything like the gameday fruit punch then it would be a 10/10.

Affect:9/10
While drinking pure pf3 and maintaining the same diet I reduced my bodyfat, as judged by the mirror, and got my strength up. I noticed that it helped me a lot with recovery as I could workout more and be less sore. So the reduced DOMS and the increased muscle made this product worth it for me. One thing that I did not like is it caused me some GI issues, but nothing too major just an extra trip to the bathroom once a day.

Value 9/10
Pure pf3 can be found on sale for around $35 along with a fermented leucine and this makes it pretty economical for something look to not spend too much.

Overall 8.5/10

Gameday
I love gameday. It provides a smooth energy that lasts all workout long with no crash. I get mediocre pumps with it alone but add in some agmatine sulfate and the pumps are pretty crazy. The profile is solid and it is low caffeine content, which I preferred. I let one of my friends use half a scoop to try it and he got hooked as well.

Taste:
Fruit Punch 9:10
This fruit punch does not taste like chemicals nor does it leave a nasty after taste like some do. It mixes really well after a couple of shakes and there is no sediment at the bottom and it does not froth up. The flavor tastes amazing when chilled, almost like a cold cup of coo-laid

Tigers Blood 8/10
Tigers Blood is like fruit punch mixed with pina collada which is nice

Affect 9/10
As mentioned I got a good clean energy from this product and there was no crash involved at the end of the workout. There is a low-moderate amount of caffeine in this product meaning that you can take later on in the day as well. My focus and pumps were increased every time I took gameday and can not fully compare it to any other pre on the market.

Value 10/10
The typical price for gameday is around $35/60servings which is around .50/serving. It can be found on sale for around 25/30 per tub and they will be doing a big sale if enough people sign up for their newsletter, so if you interested in trying it out for cheap then sign up! Half a serving is all you need to get you up, and a full serving will fire you up like no other!

Overall 9/10

Fermented Leucine
Leucine is the most anabolic amino acid. I always mixed ascoop of pure pf3 with a scoop of leucine added to either my post workout or my protein shake. It comes in a 50serving bottle and should be used alongside pure pf3 in my opinion.