Finally got back in the gym today...needless to say, the workout was GREAT. I hit some back and it was about as intense as any back workout I've had in a long while. Some highlights:
Weighted Pullups - 3 Sets of 6-8 reps + 20 pounds.
Single Arm DB Rows - 85X8
Wide Grip Pulldowns - 170X10
Overall, very pleased with the workout. Threw in some more drop sets to complement the supersets and monster sets. I brought my straps (I don't use them all the time) and HAD to use them for my 3 runs through the monster set. The drop sets absolutely rocked me and even with the straps, I could barely hold on!
[size=+2]Strength[/size] [size=+1][*****][/size]
Five Stars. Haven't done heavy pullups in a while and they felt pretty good. Unfortunately, bulking and adding weight to pullups for me is a tad hard, seeing as I'm adding bodyweight every week, on top of trying to add weight via a DB. Still felt great though.
Single Arm DB rows and Pulldowns felt INCREDIBLE. Very slow and controlled on both. I really surprised myself with the rows. I could have gone to 90's, but I wanted to keep perfect form.
Whew...I needed the stamina today and I had it. The supersets seemed to not affect my strength at all, which was nice. Coming from Heath's monster set phase (3+ exercise cycles for EVERYTHING), supersets with just 2 exercises don't even phase me.
I will also note that I didn't have to lower the weight at ANY point during any cycle. In fact, I had to increase it a couple times...Feels DAMN good.
5 Stars! Probably just a coincidence, as it is only my second day on MassFX, but I had incredible drive and attitude in the gym today. I was in the proverbial "zone" and was focused on the task at hand and nothing else.
I will say....too good? I could barely move my forearms by the end and my biceps were limiting my range of motion! My back was absolutely pumped up as well. My Sleeveless T kept feeling smaller and smaller as my back expanded throughout the workout. Cool.
Vascularity was solid. Most of the back stuff is away from the massive wall of mirrors, so I couldn't stare at myself...DAMN. Nice vascularity though...the forearm veins were out in full force.
[size=+2]Recovery[/size] [size=+1][N/A][/size]
Can't really rate this. I felt perfect this morning after two days off. I'll see how the back feels tomorrow.
[size=+2]Other Observations / Comments[/size]
So Day 11 on XF and Day 2 of MassFX. Things are feeling great! Sleep was incredible last night, as it has been for every night except one night (my fault of thinking too much...). Some notes:
Temperature: ON THE RISE! This is good news. Really getting a nice thermo effect. Last night I had to turn down the heat to 60, because I was too damn warm.
Fullness: Definitely feeling very full throughout the day. XF tends to do this to me.
Strength: Nothing crazy at the moment, but I'm definitely feeling like XF is starting to build up. I'm also eating a diet pretty rich in AA (4 whole eggs with breakfast every morning).
Recovery: Absolutely top notch. Usually XF will increase my DOMS a little. Nothing to note here yet.
I'm excited for the days to come though. Tomorrow's update will be late (12pm). I won't get to lift until 10 or so, as I have class from 9-12. 2-5, and 5-8. Wish me luck to make it through this wonderful day! I will say that I tend to pop some adrenalean before the second and third classes. Works like a charm.
[size=+2]Song of the Day - Killswitch Engage - My Curse[/size]
K guys. Sorry for the really condensed update. I haven't been around that much lately, as my absolute best friend (known him since I was three) was diagnosed with osteosarcoma on Friday. Needless to say, the past couple days have been pretty tough. I've still been to the gym, but my mind has been elsewhere.
With that said, the workouts have been good. No real major increases, although I feel that if I had the drive that I usually have, I could probably make some weight gains on some exercises. Just focusing on good form right now.
[size=+2]Strength[/size] [size=+1][***--][/size]
Good, not great. Again, no major increases. Still feel pretty strong though and I DO feel that my form was better for the same amount of reps.
This still gets 5 stars. My strength, while not increasing per say over the past couple workouts, is definitely lasting MUCH longer. Definitely a great feeling.
As I said above, my focus just hasn't been there. Energy has been spent mostly on the phone with my friend: talking about it seems to be an emotional drain, but he needs it, so I'm there for him.
These have definitely been great. Couldn't ask for more in this department. Veins and pumps have been top notch.
[size=+2]Recovery[/size] [size=+1][N/A][/size]
Recovery has actually been great. Better than normal.
[size=+2]Other Observations / Comments[/size]
I think I'm getting in the gym today to hit some arms. I hope I can really focus in and have a great lift, as I need it to work off some stress. Other than that, not much else to note. I have class on tuesday and then easter break for another full week off, during which I'll be staying with my friend.
Just looking forward to the break (Granted I just got back from one).
[size=+2]Song of the Day - Daft Punk - Aerodynamic[/size]
x2, take care of what's really important first man. You're doing the right thing by being there for him, even if it feels like talking about it is just making things worse.
Another Big update. From this point on, I should be much more focused on updating daily. I have been spending a bunch of time with my friend who is in town for surgery at Johns Hopkins. Surgery is Monday.
As for the works. The Arm workout was incredible. Strength was through the roof. Back workout was insane as well. Chest workout was slightly lower on the strength, which I attribute to a string of sleepless nights (5+ nights with less than 4 hours sleep) FINALLY catching up to me. Today I hit legs, after a great night of sleep and I absolutely TORE in up.
Some highlights from the days:
Pullups: + 35X5, dropsets of 10 with BW.
BB Curls: 110X5.
Legs: Front Squats: 155X8, Drop 125X8, Add 155X5. Good stuff.
Nothing notes from chest day, as it wasn't great strength wise. Intensity was still there and I had a VERY good workout. Just didn't have 100% strength.
Front squats are really not that impressive, but I have never been able to do them before. Today they FINALLY "clicked" so to speak. Felt great to actually do them. I really prefer them to back squats, as I can get deep without my back arching at all. It seems that my added mass on my shoulders has enabled me to hold it much better. Good news.
[size=+2]Strength[/size] [size=+1][****-][/size]
Strength is good. Again, discounting chest day, strength has been solid on everything else. Still stick to perfect form and trying to really focus on the Mind Muscle connection to really blast the part of the body I actually want to.
This still hasn't been affected, despite not getting a lot of sleep. At the end of my leg workout today, I was able to load up 6 plates on each side of the leg press machine and hammer out 12 full reps.
I will say that the last 4-5 workouts have been insane in the focus department. I have had a serious "drive". Definitely think it can be attributed to MassFX, but I will continue to monitor that. I love the feeling that I am about to dominate the weights and I have been having that feeling consistently in the past week.
Pumps have been great, painful, skin tearing. I always get great pumps, but they have definitely been enhanced since starting the XF/MassFX.
Vascularity wise, things are pretty constant. Not much better, but certainly not worse.
[size=+2]Recovery[/size] [size=+1][****-][/size]
Recovery has been top notch for everything, except chest, which feels absolutely DEAD today. I do enjoy that feeling though, so I'm not complaining.
[size=+2]Other Observations / Comments[/size]
I've started to notice some things constantly happening and feel I should note them:
Thermo: I have been consistently MUCH warmer throughout the day and especially at night. I've had to open the window the past week to sleep.
Sleep: Has been terrible until last night. THIS however, I DO NOT attribute to either supplement, but rather school + girls. Without girls keeping me up until 5am, this really wouldn't be a damn problem. Damn girls....
Recomp: I have noticed a significant recomp effect over the last week. Midsection has lost small amount of fat + a good deal of water. Feels/looks good.
Focus/Drive: This has really impressed me. Focus/Aggression has been great in the gym and out of it (good/bad).
[size=+2]Song of the Day - Disturbed - Stricken[/size]
Overall, things are going very well. Deadlifts felt incredible at 285X6. My back is absolutely TOAST today. Shoulder day was good. Felt very strong and controlled on everything.
The off days on saturday and sunday were nice. I enjoyed being with my dad, step-mother, and little sister over the break. I ate huge, so I should be growing like crazy right now.
[size=+2]Strength[/size] [size=+1][****-][/size]
Not Five stars, but close. Slight weight increases, but definite "control" increases in terms of improved form and Mind-Muscle Connection.
This always seems to be great. Even for back yesterday, which saw 4 different cycles/supersets (2-3 exercises each), I was able to blast through the workout with a high intensity level.
This has been great as well. I have seemingly been able to push myself further than before. I pride myself and always giving 110% every time I step into the gym, but I've been able to give that much more recently. Definitely a strong positive.
Pumps have been five-star worthy. Skin-Tearing...painful...huge. Yep.
Vascularity has been mediocre. Nothing really to note. Although, as weight goes up, I do expect to lose some, so I'm not disappointed in that sense.
[size=+2]Recovery[/size] [size=+1][***--][/size]
I'll start by saying that I'm happy about the 3 stars. Usually I won't get DOMS, even after the most brutal workouts. I have been getting some increased soreness though, as I hypothesize the AA has finally built up enough in the muscle. Happy me.
[size=+2]Other Observations / Comments[/size]
Pretty much the same observations as last time. After the Chest workout tonight...which I CANNOT wait for, I'm going to try and snap some pics. I feel I have actually make noticeable progress in these past couple weeks...even with a 2 day binge surrounding St. Patties day (I never drink...but..I'm irish).
Keep and eye out!
[size=+2]Song of the Day - Slayer - South of Heaven[/size]
Also, I just wanted to thank everyone for their support in the situation with my friend. I'm happy to say that he got out of surgery yesterday and things are looking good.
Wow. A BUNCH of updates to make. Again, life seems to be far too busy right now. School (less than a month left) has really kicked in with large papers (20+) and a ton of presentations. I am doing very well, but I am strapped for time it seems. This update will be a GREAT one though.
I will start by saying that EVERY single workout listed above was a good one. Some highlights:
Chest (Today): Flat Bench - 190X6 (New Page Ranking), 195X4 (New PR) and Decline DB Press (70'sX10).
Back: BB Rows - 185 X 6 with NO momentum. This is a MAJOR Page Ranking for me. Definitely felt it very nicely in my back, as opposed to just yanking away and not getting that solid MM connection.
Shoulders: DB Shoulder Press - 70's X 5. No other major increases, but everything feels great/easier like laterals, etc...
Arms: Eh...questionable, as I don't really focus on "strength" per say, so numbers are a bit hard to judge. Definitely feeling good though.
Legs: Feeling great. Front Squats - 165X6. Still feeling good on these. Bunch of other stuff, but not number worthy.
[size=+2]Strength[/size] [size=+1][****-][/size]
Still climbing slowly but surely. This week has been much better than last week. MassFX has kicked in, as well as getting what I expected from XF. I suspect that in the next week or 2, I will see some more substantial increases.
I cannot complain here at all. On bench today, I did 190X6, then did 195X4, which nearly felt EASIER. Scary....in a great way. My back workouts have been incredibly long and grueling, but thats how I like them. Heath is throwing drop-sets at me like there is no tomorrow and I am just ripping through them.
This has been a major plus for me from MassFX. It is really giving me the Alpha Male mentality that I was expecting. I'm usually that way anyways, but school stress generally makes that decrease a bit. However, even all the stress I am under right now has not had an effect, which I attribute to MassFX. Energy throughout the day (just overall) has been nice as well.
Pumps have been beyond amazing lately, which is great. I'm not on any NO supplements and my pumps have been through the roof. The training I do certainly is aiding in achieving those pumps, but the combo of AA + Divanil is definitely adding to them.
Vascularity has also increased over the past week by a rather substantial degree. Forearms/Upper Arms are noticeably more vascular in the gym AND out of it, which is nice. Shoulders are still getting vascular, although only in the gym at this point. BF% certainly has a lot to do with that, so I can't wait to cut down and get those puppies out for summer.
[size=+2]Recovery[/size] [size=+1][*****][/size]
Recovery has actually been better than ever...usually XF will give me more DOMS, but I believe the addition of Turkesterone to MassFX + the enhanced sleep I am seeing from MassFX is doing A LOT to relieve the DOMS and help me recovery better.
[size=+2]Other Observations / Comments[/size]
K, I'll do a rundown of some things:
Size Arms are up .25 inches from the start, which is nice. Waist size is DOWN .5 inches = MONEY. Chest size is up .5 inches. Overall pretty darn solid to this point. Weight is still steady in the morning at around 193. I plan to add some calories in the form of another couple whole eggs everyday.
Strength Continually rising which is nice. Not overly quickly, but still very nice to see constant progress = the name of the game.
Fat loss I have seen a noticeable decrease in VAT and bit of fat from my legs. Pretty cool stuff.
Fullness Definitely very full throughout the day, which is a major bonus. I attribute it mostly to the MassFX, as I noticed that the first time I used it, as well as when I used bulk Turk.
Sleep Has been incredible. VERY pleased.
Other than those things, not much else to note. Clearly things are going well. Diet has been on point, except for a couple nights of drinking, which absolutely kills me sometimes...I make it red wine when I do have a couple though and I rarely have more than 3-4. I've done the whole completely strict bulking thing, but sometimes I feel I need to live a little. This however, does not apply when cutting...in that case, I never drink.
I hope to get some pictures up tonight. I need to borrow my friends camera, so if she is around, I will snap some shots tonight. Until next time...
I hit quads on Tuesday and hit some PR's on front squats, as well as absolutely destroying my legs with supersets and dropsets.
The shoulder workout on wednesday was great as well. All of my presses felt strong and even at the end of the workout, I was able to hit 55 pound dumbbells for 8 on the neutral grip press.
Arms yesterday were insane. Tried skullcrushers, but with my hands touching each other, which kept my elbows in and really nailed my tris. Biceps were strong and I was able to get 40lb DB's for 12 reps on hammer curls.
Today was hammies and was the most brutal workout of all. There was some ruff stuff, the worst of which was 50 yard walking lunges, with a minute break in between, for 4 sets. FUN.
[size=+2]Strength[/size] [size=+1][*****][/size]
Strength has been increasing VERY nicely here over the past couple days. I can imagine that with the increases in Arms/Shoulders, that my other major compounds should also show some improvement in the coming weeks.
Endurance has definitely been AMAZING. I couldn't be happier with my ability to maintain strength and just as importantly intensity through my training sessions. I'm LOVING it.
Well...Another five star rating. Although Wednesday suffered a bit because of a paper looming over me, I am back to being more focused than ever. Whenever I step into the gym, I just turn into an animal...perfect.
Pumps have been great and continue to get better. Can't say more than that. Just incredible pumps, although doing stiff legged deads today gave me TOO much of a pump in my lower back, even though I was completely focusing on my hammies.
[size=+2]Recovery[/size] [size=+1][*****][/size]
We might as well go with five stars all around. Recovery has been top notch...especially with legs, which ALWAYS are sore.
[size=+2]Other Observations / Comments[/size]
The past week has been pretty stressful, but performance in the gym has not suffered at all. I have been flying through workouts on minimal sleep, which is absolutely impressive IMO.
I am going to really rest up this weekend though, as I KNOW that I need it. Time to eat, sleep, and grow!
Going out to dinner tonight with a lovely lady to a GREAT Thai restaurant. I usually get a huge bowl of brown rice with chicken and veggies. Solid meal for growth.
Other than that, school is great and life is great. I can't complain and wouldn't dare.
I hit the gym on saturday, took sunday off, and then hit chest today. Overall the workouts were VERY good. Back strength definitely suffered from a lack of sleep and my back being a tad sore from the hammie/SLDL work. Still a good workout, but nothing to write home about.
Chest today however was a GREAT workout. I FINALLY got 80LB DB's on the incline bench for 6 good reps. Thats an all time PR for me. I was VERY VERY pleased to say the least. :dance::dance::dance::dance:
I will also say that the chest workout today marked the start of a new phase of training focusing more on time under tension, lower total volume, and various ROM variations. Good stuff to come.
[size=+2]Strength[/size] [size=+1][*****][/size]
As I said, back day was not good strength wise, but chest day got five stars. REALLY nice increases on chest today. I couldn't be happier.
Still giving this a constant five stars. I have a tremendous amount of endurance each and every time I step into the gym. Can't ask for more than that.
This keeps getting better as the X factor REALLY kicks in and the MassFX is certainly adding to increased hardness/pumps/vascularity as well. The combo is unbeatable in this department IMO.
[size=+2]Recovery[/size] [size=+1][***--][/size]
Recovery was great, but I am still VERY sore from hamstring day on friday. Must have been those damn 50 yard walking lunges...Ouch.
[size=+2]Other Observations / Comments[/size]
Feeling really good today. Last night I was babysitting my little sister, so I took her out for some great italian pasta. I haven't had pizza in a year, so I decided to go all out and created my own. It was a whole wheat crust, with mozzarella, chicken, peppers, onions, spinach, mushrooms and roasted garlic. No sauce. Needless to say, I slammed down five pieces. Tasted absolutely great and its bulking time, so I'm not worried. Pretty health pizza actually.
good to hear your enjoying the stack...im on the same stack right now for the last three weeks but was not able to log it. my grandma was fighting cancer and passed away so ive been pretty tied up with that. I just wanted to say that i have still been following the log and enjoying it. How has your weight changed since day one?
good to hear your enjoying the stack...im on the same stack right now for the last three weeks but was not able to log it. my grandma was fighting cancer and passed away so ive been pretty tied up with that. I just wanted to say that i have still been following the log and enjoying it. How has your weight changed since day one?
First off, sorry to hear about your grandmother. I am truly sorry.
As per weight, it has been fluctuating....I think I'm up 2 pounds. But I feel leaner in some areas. BF% test + measurements at the end will tell the tale.
Two days in the gym and two more absolutely GREAT workouts. Some highlights:
Legs:
Squats w/ 5 sec eccentric + Explode up = 185X8, 205X8, 215X7
Front Squats - 145X12
Leg Press - 510X7 w/ 5 sec eccentric.
Shoulders:
65 Lb DB's for Shoulder Press w/ 4 second eccentric.
A bunch of other supersetted/TUT stuff.
Overall, I couldn't be happier. The back squats were the best part. I had laid off of them for a couple weeks and had just done front squats to see if I could break through a plateau. Well, the plan worked. I hit 215X7 w/ a slow eccentric, so I can only imagine what I could do with a normal tempo...YEAH!
Shoulders wise, DB shoulder presses continue to get stronger. As heath has me doing different slow eccentric with fast concentric exercises, and fast eccentric with slow concentric stuff, strength is hard to judge. However, the workouts in this new phase have been incredible and I can feel the muscle getting brutally beaten...Just how I like it.
[size=+2]Strength[/size] [size=+1][*****][/size]
As I said, MAJOR jump in back squats/legs in general. Shoulders are still getting stronger, which is a great sign for other compound movements, including chest, which is my weakest body part generally.
As usual, couldn't ask for more in this department. I feel great throughout my entire workouts and I haven't seen that major dip in strength towards the end of my workouts that I get sometimes.
Definitely great in this respect. I have been reducing rest times in between sets, even on heavy exercises, just because I feel so focused and driven. Great stuff.
FINALLY...saw some quad veins yesterday. One of my life goals. Can't wait till more start to pop out! Pumps have been insane for the past couple weeks. Walking home after legs yesterday was terrible...I felt like I was walking like an idiot, as my normal walking motion was completely disrupted by my incredibly blood filled legs.
[size=+2]Recovery[/size] [size=+1][****-][/size]
Legs feel good today. Chest recovered pretty quickly from the workout a couple days ago. Feeling good.
[size=+2]Other Observations / Comments[/size]
Not too much else to note. Sleep has still be very good. Fullness throughout the day is impressive and I really feel the MassFX is helping in that regard.
Body temp wise, I am still warmer than usual...something I notice at night. It isn't enough to disrupt sleep, but I wake up with a bit of sweat in the mornings. I'm not complaining though.
I'm really excited for these last couple weeks on XF/MassFX. They have really kicked in full force now and I can't wait to see what the next two weeks will bring.
Song of the Day - The Knife - We Share Our Mothers Health
Well, more days in the gym and more great workouts.
Arms day was fun. Weight wise - No major highlights, as a lot of it was slow eccentric/concentric, along with faster paced things. Still a great workout though.
Back day was incredible and my lats are really feeling it today. Pullups felt great, even at a higher weight (195 this morning). I will say that slow eccentric pullups are probably the most painful thing...ever. Rows are feeling great as well and I added a good deal of weight onto my t-bar rows...YEAH!
Chest day today didn't see any major increases. I did manage to get 195X4 on the bench for some good reps, but other than that, the workout was pretty standard weight-wise. Still very good though.
[size=+2]Strength[/size] [size=+1][****-][/size]
Good strength all around, but no really major increases. Everything feels good/solid though, so I should see some weight increases on my next workouts.
This seems to have leveled off for the moment. Its been a rough week at school, so that probably has something to do with it. All in all, still very good though.
Can't complain here. Pumps/Vascularity are top notch.
[size=+2]Recovery[/size] [size=+1][***--][/size]
Recovery has been slowed over the past week or so. My arms were sore for a WHILE after my arm workout and it might have even negatively effected chest today. Not badly, just sore for longer than normal.
[size=+2]Other Observations / Comments[/size]
Things are pretty standard. To this point, I am very pleased with my progress - moreso in size/recomp than strength, but overall, I am quite pleased.
Wow...it has been a long time since my last update, but DAMN...great workouts and great gains! I'll go through each workout:
Quads: Squats up to 225X5 and they felt GREAT. Very nice. Front squats are flying upwards as well and I hit 155X12 on my last leg workout, after doing heavy back squats. SOLID.
Shoulders: Strength continues to climb on shoulder exercises. I've started doing some behind the neck presses in the smith machine and to be honest, they put MUCH less stress on my shoulders than doing it to the front does, so I am going to stick with them for a bit. I do however only go down to my ears. Everything else shoulder wise feels great. I'm really concentrating on keeping good form with shoulder stuff, as to not screw something up.
Arms: Feeling good. Nothing major to report, as substantial gains are clearly harder to come by in terms of adding a bunch of weight to the bar. However, I do feel form is getting better with certain weight ranges and the Mind Muscle connection has been improving with the increases in proper form.
Hammies: As usual, this workout was beyond intense. I supersetted SLDL's with a lunge around the entire track (1/10 of a mile) with a BB on my back (no weight = just 45). The pain was awesome...wow.
Back: Did some slower eccentric stuff with back yesterday, so increases are hard to measure. I will say that endurance in back workouts has been through the roof as of late. This was evidenced by the fact that I was seated rowing 160X8 at the END of my back workout yesterday.
Chest: Hit chest today and I COULD NOT have been happier. Set another all-time PR with 80 pound DB's for 8 SLOW reps. Felt incredible all the way around.
[size=+2]Strength[/size] [size=+1][*****][/size]
First five start rating in strength for a little while, but considering the past couple workouts, I can give nothing but five stars.
This has been up and down, but the MassFX has helped me stay on the positive side of things with school stress trying to get me down to the other side of the spectrum.
Pumps have been great as expected. Vascularity is up and down and generally revolves around workout time and if I workout after my 2nd or 3rd meal of the day (later = better vascularity for me...I assume because of more carbs).
[size=+2]Recovery[/size] [size=+1][****-][/size]
Recovery has taken a very positive turn. Even after brutal workouts with slow eccentric work (which usually KILLS me), I have been able to recovery fairly quickly.
[size=+2]Other Observations / Comments[/size]
Not much else to note.
I am nearly out of MassFX - I might have a day left b/c of missing a couple doses.
Tomorrow will be my last day of XF as well. I'm going to wait 1 week or so after discontinuing everything to write a final review. I assume the "carry-over" effect will be pretty strong, so I will keep this log going for at least a week and maybe 2, to see if gains continue at this clip, which I predict they will
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