Ugly Sweater Routine

Mowglisml

Mowglisml

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This is my first time logging anything. I wanted to try it out. It will be a very simple log and I will be trying the Ugly Sweater Routine I saw on Muscle & Fitness December 2016 Issue. It caught my eye and so far it has actually been kicking my ass haha. It is a 4 week routine and hopefully I survive the holidays.

Bench Press
Week 1 - 4x12
Week 2 - 4x8
Week 3 - 5x5
Week 4 - 8x3
Barbell Squat
Week 1 - 4x8
Week 2 - 5x5
Week 3 - 8x3
Week 4 - 4x12
Military Press
Week 1 - 5x5
Week 2 - 8x3
Week 3 - 4x12
Week 4 - 4x8
Deadlift
Week 1 - 8x3
Week 2 - 6x4
Week 3 - 5x5
Week 4 - 4x6


Alright here we go.

Day 1 - 12/19/2016

PWO Stack
-Mesomorph rocket pop: 1 scoop

Week 1 day 1 (Bench press emphasis)
Bench press - 4x12
Seated press - 4x20
Giant set x 4
Pullup - 8
Dumbbell Shrug - 20
Rope face pull - 20
Tricep extension - 4x20
Wide pushups - 100



Post
-Isomorph chocolate: 1 scoop
-1/2 banana
-3 strawberries

Through the day
- 3 - 1,000mg caps of fish oil
 
Mowglisml

Mowglisml

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Day 2
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-mesomorph rocket pop: 1 scoop
-The Rocks Holiday Lift youtube video (lol)

Week 1 Day 2 (Squat emphasis)
Squat - 4x8
Romanian deads - 4x10
Giant set 4x
Bodyweight lunge - 10 each leg
Wide-grip barbell shrug - 20
Rear db flyes - 12
Lat pulldown - 4x20
Bodyweight squat - 50
Wide pushups - 50

Post
-1/2 serving of PES chocolate cupcake flavor protein (free sample), 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
 
blueline438

blueline438

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Can you post what lifts you are doing? I don't know that routine.
 
Mowglisml

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Day 3 - rest

First thing after waking up
-PES Shift: 2 cap
-yohimbine hcl: 2.5 mg
-mesomorph rocket pop: 1/2 scoop
With breakfast
-multivitamin, cissus 1.6 g
Through the Day
3 - 1,000mg caps of fish oil
 
Mowglisml

Mowglisml

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Day 4
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-mesomorph rocket pop: 1 scoop
-halotropin: 1 cap

Week 1 Day 4 (Shoulder emphasis)
Military press - 5x5
Wide pushups - 4x20
Giant set 3x
Bent over db flye - 10
Seated db external/internal rotation - 20
Seated db laterals - 20
Seated db front raises - 10
Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Aleksandar37

Aleksandar37

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Subbed in for some ugly sweater progress!
 
Mowglisml

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Day 5
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-mesomorph rocket pop: 1 scoop
-halotropin: 1 cap

Week 1 Day 5 (Deadlift emphasis)
Deads - 8x3
Romanian deads - 4x15
Giant set 4x
Leg curl - 20
Db shrug - 20
Pullup - 5-8
Weighted back extension - 3x10
Bench incline rear delt fly - 100


Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 6 -rest

Light 35 min cardio with my pup

PWO
-PES Shift: 1 cap
-yohimbine hcl: 5mg
-coffee
-halotropin: 1 cap


Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
-multivitamin, cissus 1.6 g.
 
Mowglisml

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Day 7 -rest

Light 20 min cardio with my pup and 200 crunches

PWO
-PES Shift: 2 cap
-yohimbine hcl: 5mg
-halotropin: 1 cap


Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
-multivitamin
 
Mowglisml

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Day 8

PWO Stack
-Mesomorph rocket pop: 1 scoop
-yohimbine: 2.5mg
-halotropin: 1 cap
-pes shift: 1 cap

Week 2 day 1 (Bench press emphasis)
Bench press - 4x8
Seated press - 4x20
Giant set x 4
Pullup - 8
Dumbbell Shrug - 20
Rope face pull - 20
Tricep extension - 4x20
Wide pushups - 100



Post
-Abb pure pro 50 - peanut butter (does not taste good)

Through the day
- 3 - 1,000mg caps of fish oil
- 3 - halotropin caps
 
Mowglisml

Mowglisml

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Day 9
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-mesomorph rocket pop: 1 scoop

Week 2 Day 2 (Squat emphasis)
Squat - 5x5
Romanian deads - 4x10
Giant set 4x
Bodyweight lunge - 10 each leg
Wide-grip barbell shrug - 20
Rear db flyes - 12
Lat pulldown - 4x20
Bodyweight squat - 50
Wide pushups - 50

Post
-1 scoop isomorph, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps halotropin


[edit: BTW this halotropin seems to be kicking in.. libido boost]
 
Mowglisml

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Day 10
PWO stack
-PES Shift: 2 cap
-yohimbine hcl: 5 mg
-coffee

Week 2 Day 3 rest
Light cardio 45 min

Post
-1 scoop isomorph, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 11
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 2 Day 4 (Shoulder emphasis)
Military press - 8x3
Wide pushups - 4x20
Giant set 3x
Bent over db flye - 10
Seated db external/internal rotation - 20
Seated db laterals - 20
Seated db front raises - 10
Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

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Day 12
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 2 Day 5 (Deadlift emphasis)
Deads - 6x4
Romanian deads - 4x15
Giant set 4x
Leg curl - 20
Db shrug - 20
Pullup - 5-8
Weighted back extension - 3x10
Bench incline rear delt fly - 100


Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 13-rest

Light 35 min cardio with my pup

PWO
-PES Shift: 2 cap
-yohimbine hcl: 5mg
-coffee
-halotropin: 1 cap


Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
-multivitamin, cissus 1.6 g.
 
Mowglisml

Mowglisml

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Day 15 (1-2-2017)

PWO Stack
-Pnr pre-workout: 1 scoop
-yohimbine: 2.5mg
-halotropin: 1 cap
-pes shift: 1 cap

Week 3 day 1 (Bench press emphasis)
Bench press - 5x5
Seated press - 4x20
Giant set x 4
Pullup - 8
Dumbbell Shrug - 20
Rope face pull - 20
Tricep extension - 4x20
Wide pushups - 100



Post
-1 scoop isomorph
-half banana and 3 strawberries

Through the day
- 3 - 1,000mg caps of fish oil
- 3 - halotropin caps
 
Mowglisml

Mowglisml

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Day 16
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-pnr pre workout: 1 scoop

Week 3 Day 2 (Squat emphasis)
Squat - 8x3
Romanian deads - 4x10
Giant set 4x
Bodyweight lunge - 10 each leg
Wide-grip barbell shrug - 20
Rear db flyes - 12
Lat pulldown - 4x20
Bodyweight squat - 50
Wide pushups - 50

Post
-1 scoop isomorph, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps halotropin
 
blueline438

blueline438

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How are you liking this routine? It's been a couple weeks now. Notice anything starting to change?
 
Mowglisml

Mowglisml

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How are you liking this routine? It's been a couple weeks now. Notice anything starting to change?
Hey. I've noticed very slight mass on my back and pecs. The diet has been ruined on weekends with holidays so i feel like that is the whole 1 step forward, 2 steps back issue. I did my last hurah this weekend, so these next 2 weeks will be a clean diet.

The routine is pretty good though. I love the feeling of getting stronger when doing compounds.
 
Mowglisml

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Day 17
PWO stack
-PES Shift: 2 cap
-yohimbine hcl: 5 mg
-coffee

Week 3 Day 3 rest
Light cardio 45 min

Post
-1 scoop isomorph, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 18
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 3 Day 4 (Shoulder emphasis)
Military press - 4x12
Wide pushups - 4x20
Giant set 3x
Bent over db flye - 10
Seated db external/internal rotation - 20
Seated db laterals - 20
Seated db front raises - 10
Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 19 (1-6-2017)
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 3 Day 5 (Deadlift emphasis)
Deads - 5x5
Romanian deads - 4x15
Giant set 4x
Leg curl - 20
Db shrug - 20
Pullup - 5-8
Weighted back extension - 3x10
Bench incline rear delt fly - 100


Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Day 22

PWO Stack
-Ronnie coleman yeah buddy: 1 serving
-yohimbine: 2.5mg
-halotropin: 1 cap
-pes shift: 1 cap

Week 4 day 1 (Bench press emphasis)
Bench press - 8x3
Seated press - 4x20
Giant set x 4
Pullup - 8
Dumbbell Shrug - 20
Rope face pull - 20
Tricep extension - 4x20
Wide pushups - 100



Post
-1 serving packet of Dymatize iso-100 cinnamon bun
-half banana and 3 strawberries

Through the day
- 3 - 1,000mg caps of fish oil
- 3 - halotropin caps
 
Mowglisml

Mowglisml

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Day 23
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 2.5 mg
-1mr pre-workout: 1 scoop

Week 4 Day 2 (Squat emphasis)
Squat - 4x12
Romanian deads - 4x10
Giant set 4x
Bodyweight lunge - 10 each leg
Wide-grip barbell shrug - 20
Rear db flyes - 12
Lat pulldown - 4x20
Bodyweight squat - 50
Wide pushups - 50

Post
-1 scoop dymatize iso-100, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps halotropin
 
Mowglisml

Mowglisml

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Day 24
PWO stack
-PES Shift: 2 cap
-yohimbine hcl: 5 mg
-coffee

Week 4 Day 3 rest
Light cardio 45 min

Post
-1 scoop isomorph, 3 strawberries, 1/2 banana.
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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Slow progress so far. I'm going to keep going after with another routine after this week is over. Left is 12-19-2016 . Right is 1-11-2017. Throw in some sloppy diets for xmas and new year!
 
Mowglisml

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Day 18
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 4 Day 4 (Shoulder emphasis)
Military press - 4x8
Wide pushups - 4x20
Giant set 3x
Bent over db flye - 10
Seated db external/internal rotation - 20
Seated db laterals - 20
Seated db front raises - 10
Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotroprin
 
Mowglisml

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Day 26
PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Week 4 Day 5 (Deadlift emphasis)
Deads - 4x6
Romanian deads - 4x15
Giant set 4x
Leg curl - 20
Db shrug - 20
Pullup - 5-8
Weighted back extension - 3x10
Bench incline rear delt fly - 100


Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

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Well that was the end.. my only friend, the end.
From here on out i'll be doing a 5 day split with S.S. cardio every day.

Day 1 - Quads, Lower Abs, Calves
Day 2 - Chest, Shoulders
Day 3 - Arms
Day 4 - Lower Back, Hams, Upper Abs
Day 5 - Upper Back, Calves
Day 6 - Active Rest
Day 7 - Active Rest
 
Mowglisml

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Quads, calves, and lower abs done.
Followed by 30min ss cardio.
 
Mowglisml

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PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

Chest & shoulders followed by 30 min cardio.
I'll be doing 30 min cardio in the evening

Post
-1 scoop isomorph chocolate
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
3 - caps of halotropin
 
Mowglisml

Mowglisml

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PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop
-halotropin: 1 cap

this concludes my supply of halotropin. It was pretty good and I wouldn't mind buying it again if i can get it for cheap. I'll be using legendary by chaos and pain once it arrives in the mail tomorrow. I bought alpha pct as well and i'm thinking of doing it after i run legendary for 30 days.

Arms followed by 30 min cardio.
I'll be doing 30 min cardio in the evening

Post
-1 scoop Dymatize Elite Whey - Vanilla Cupcake
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
 
Mowglisml

Mowglisml

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PWO stack
-PES Shift: 1 cap
-yohimbine hcl: 5 mg
-pnr pre-workout: 1 scoop

Hams, lower back, and upper abs.
Cardio to be done during lunch.
I'll be doing 30 min cardio in the evening as well.

Post
-1 scoop Dymatize Elite Whey - Vanilla Cupcake
-multivitamin, cissus 1.6 g.

Through the Day
3 - 1,000mg caps of fish oil
 
Mowglisml

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Today I start my new stack.

But first i need to try this cannibal riot :). I'm sipping on it as I post. Taste is pretty good!
 
Mowglisml

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PWO stack
-PES Shift: 2 cap
-yohimbine hcl: 2.5 mg
-cannibal riot: 1 scoop

Upper back and calves

Post
-1 scoop Dymatize Elite Whey - Vanilla Cupcake
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

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Rest Day
Upon waking
-PES Shift: 2 cap
-yohimbine hcl: 5mg
-multivitamin
-1 pill of chaos and pain legendary

Drank a black starbucks at coffee and walked all day at disneyland. Didn't take the tram just to increase my activity.

Picked up the new AFI album, which is pretty good and bought some new Steelers gear.

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

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Rest Day
Upon waking
-PES Shift: 2 cap
-yohimbine hcl: 2.5 mg
-multivitamin
-1 pill of chaos and pain legendary

30 min elliptical at lvl 18 while watching the greenbay-falcon game.
Too excited for the steelers-patriots game. Here we go!!

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

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PWO stack
-cannibal ferox: 1 scoop

Quads (unilateral), lower abs, & calves
35 min cardio to be done during lunch and another 35 min at night.

Post
-1 sample packet of chaos and pain strawberry cheesecake Protein
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary
-creatine hcl - 750 mg

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

Mowglisml

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Forgot to mention this Legendary is so far awesome as hell ..in the bedroom! Damn. The first day i took it i felt like a fein. Haha
 
Mowglisml

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PWO stack
-cannibal ferox: 1 scoop

Chest & shoulders (unilateral)
35 min cardio post workout
Another 35 min cardio to be done during lunch

Post
-1 scoop dymatize whey
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary
-creatine hcl - 750 mg

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

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Got done with my 2nd 35 min cardio.. started not feeling so well. Hopefully i don't get sic
 
blueline438

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You are definitely making noticeable changes. Keep up the hard work.
 
Mowglisml

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PWO stack
-cannibal ferox: 1 scoop

Arms.. bis and tris supersets 3-4 sets of 15
35 min cardio post workout
Another 35 min to be done later today

Post
-1 scoop dymatize whey
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary
-creatine hcl - 750 mg

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later

------
Not sure if it is the ferox, recent addition of creatine hcl, the legendary, or all of them but I saw some major pumps in my arms today never seen em like this. Good workout for sure
 
Mowglisml

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Just found out about the zero app to help you circadian fasting. I'm gonna give it a shot for a week and see how i feel.
 
Mowglisml

Mowglisml

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PWO stack
-cannibal ferox: 1 scoop

Hams & upper abs
35 min cardio post workout
Another 35 min to be done later today

Post
-1 scoop dymatize whey
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary
-creatine hcl - 750 mg

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 
Mowglisml

Mowglisml

Well-known member
Awards
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PWO stack
-cannibal ferox: 1 scoop

Upper back & calves
35 min cardio post workout
Another 35 min to be done later today

Post
-1 scoop dymatize whey
-multivitamin, cissus 1.6 g.
-1 pill of chaos and pain legendary
-creatine hcl - 750 mg

Through the Day
3 - 1,000mg caps of fish oil
1 - legendary pill 12 hrs later
 

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