Kaleyrae is burnin' body rubber with Lipotrophin-PM & Napalm!

Guejsn said:
If she doesn't want to do squats, then the next best thing to work the quadriceps is the Angled (90 degree) Leg Press, with feet narrow stance, as low on the plate as possible. Personally I don't recommend Leg Extensions, simply because they can damage your knees (especially if NOT done right; and most people do these with terrible form).
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sounds good then thats what i had her do was ALP, but i also included Leg extensions. Next time Ill remove that for her.
 
TexasLifter89 said:
BTW rosie i wish i could get this good of advice from you in my log sheesh id be a monster!
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Do you want it? You already have me on tap as it is, LOL :D
 
TexasLifter89 said:
i know i know. sorry sorry I cannot help it. but hey if your offering. shoot look over my routines and check them out. Advice is always welcome from my big sis
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Seen your goals and training schedule. Shoot me through an e-mail with your resistance training programmes, and I'll look over them and make adjustments/suggestions sometime this afternoon.
 
Day 7



Full-Body


Workout
Done as a circuit. I did 3 circuits with 10 reps at each exercise.
A. Dumbbell Sumo Squat
B. Lying Leg Curl
C. Wide-Grip Lat Pull-Down
D. Push-Ups
E. Standing Dumbbell Lateral Raise
F. Bench Dips
G. Standing Alternating Dumbbell Bicep Curls
H. Abs - Crunches (60 sec.)
I. Abs - Russian Twists w/ 4 lb. Medicine Ball (60 sec.)
(^ Rosie suggested the holding Plank position for 60 sec., but Austin and I couldn't figure out was it was (I should have known it from yoga) so I just did the Russians. I will definitely do them next time though! That's a lot easier than those dang twists!)



Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)


Effects
Sleep Quality - x/5
Update tomorrow!

Appetite Suppression - 3/5
It works too well for me. For once in my life I'm forcing myself to eat just to get those nutrients in! Like today, when I downed 2 raw egg whites. I'm like a wannabe Mrs. Balboa (no offense, Austin haha). Protein :D


Miscellaneous notes
Holy crap! My arms are complete toast! I was shaking so bad on that last set of push-ups. Circuits are a lot harder because you really don't have any time to rest... you're always moving so it keeps your heart rate up! I love the bench dips and those squats were awesome! Good workout for me today! :D
 
kaleyrae90 said:
Day 6



Full-Body


Workout
Done as a circuit. I did 3 circuits with 10 reps at each exercise.
A. Dumbbell Sumo Squat
B. Lying Leg Curl
C. Wide-Grip Lat Pull-Down
D. Push-Ups
E. Standing Dumbbell Lateral Raise
F. Bench Dips
G. Standing Alternating Dumbbell Bicep Curls
H. Abs - Crunches (60 sec.)
I. Abs - Russian Twists w/ 4 lb. Medicine Ball (60 sec.)
(^ Rosie suggested the holding Plank position for 60 sec., but Austin and I couldn't figure out was it was (I should have known it from yoga) so I just did the Russians. I will definitely do them next time though! That's a lot easier than those dang twists!)



Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)


Effects
Sleep Quality - x/5
Update tomorrow!

Appetite Suppression - 3/5
Still working pretty well. Can't complain.


Miscellaneous notes
Holy crap! My arms are complete toast! I was shaking so bad those last set of push-ups. Circuits are a lot harder because you really don't have any time to rest... you're always moving so it keeps your heart rate up! I love the bench dips and those squats were awesome! Good workout for me today! :D
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yes it was indeed. :D good job though
 
kaleyrae90 said:
Workout
Done as a circuit. I did 3 circuits with 10 reps at each exercise.
A. Dumbbell Sumo Squat
B. Lying Leg Curl
C. Wide-Grip Lat Pull-Down
D. Push-Ups
E. Standing Dumbbell Lateral Raise
F. Bench Dips
G. Standing Alternating Dumbbell Bicep Curls
H. Abs - Crunches (60 sec.)
I. Abs - Russian Twists w/ 4 lb. Medicine Ball (60 sec.)
(^ Rosie suggested the holding Plank position for 60 sec., but Austin and I couldn't figure out was it was (I should have known it from yoga) so I just did the Russians. I will definitely do them next time though! That's a lot easier than those dang twists!)

Miscellaneous notes
Holy crap! My arms are complete toast! I was shaking so bad those last set of push-ups. Circuits are a lot harder because you really don't have any time to rest... you're always moving so it keeps your heart rate up! I love the bench dips and those squats were awesome! Good workout for me today! :D
Click to expand...

Good job, Kaley! :) Yes, the plank: where you on your elbows, feet on the floor, entire body parallel to the floor, bottom low, core tight, good posture (you should be able to put a brromstick along the length of your back and it will sit perfectly); it's a good exercise. Yeah, you will get that with arms (sometimes be trembling/shaking as you walk out of the gym :p), especially if you're not used to it. And yeah, circuits can be pretty intense. Glad you liked that variation of squats (will hit adductors, glutes, hamstrings, and quads). Keep going, girl :)
 
Guejsn said:
Good job, Kaley! :) Yes, the plank: where you on your elbows, feet on the floor, entire body parallel to the floor, bottom low, core tight, good posture (you should be able to put a brromstick along the length of your back and it will sit perfectly); it's a good exercise. Yeah, you will get that with arms (sometimes be trembling/shaking as you walk out of the gym :p), especially if you're not used to it. And yeah, circuits can be pretty intense. Glad you liked that variation of squats (will hit adductors, glutes, hamstrings, and quads). Keep going, girl :)
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oh that sounds like what we call london bridges haha. Yup sorry we use different names.
 
Wow! Nice detailed log!
 
TexasLifter89 said:
oh that sounds like what we call london bridges haha. Yup sorry we use different names.
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All good. I should have guessed, being from different cultures and all. Maybe next time I should add little pictures to help you out, hehe :D Is there anything else that Kaley and/or you are unsure of in her programme?
 
Guejsn said:
All good. I should have guessed, being from different cultures and all. Maybe next time I should add little pictures to help you out, hehe :D Is there anything else that Kaley and/or you are unsure of in her programme?
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yeah the incline bicep curl dips or something like that...I dont have a copy of it on hand, but it was something odd along those lines.
 
Instructions for Incline Bicep Curls

TexasLifter89 said:
yeah the incline bicep curl dips or something like that...I dont have a copy of it on hand, but it was something odd along those lines.
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Incline Bicep Curls: Sit on an incline bench (i.e. the same angle (give or take; this is personal preference here) as what you would use for an Incline Barbell Bench Press), feet flat on the floor (~shoulder-width apart), back pressed into the bench, head in neutral (i.e. can be looking up, or just resting on the bench). Dumbbells should be held in either hand, on either side of the bench, hands supinated (i.e. palms should be facing UP). All you do is do a bicep curl, keeping wrists strong, and DON'T turn them in any way as you bring the dumbbell up (i.e. your hands start in the supinated position, are in the supinated position at the top of the exercise, and finish in the supinated position). Perform the curl with as much range of motion as you can (i.e. you can do it until your elbows are at 90 degrees and forearms parallell to the floor (like zottoman curls), or all the way up, until the dumbbells almost (if they don't) touch the anterior deltoid). You can do both hands together, or alternate them (together is harder). Remembering to breathe out as you LIFT the dummbells (i.e. during muscle contraction), and out in the lowering phase (i.e. in eccentric phase).

Does this make them clearer?
 
Guejsn said:
Incline Bicep Curls: Sit on an incline bench (i.e. the same angle (give or take; this is personal preference here) as what you would use for an Incline Barbell Bench Press), feet flat on the floor (~shoulder-width apart), back pressed into the bench, head in neutral (i.e. can be looking up, or just resting on the bench). Dumbbells should be held in either hand, on either side of the bench, hands supinated (i.e. palms should be facing UP). All you do is do a bicep curl, keeping wrists strong, and DON'T turn them in any way as you bring the dumbbell up (i.e. your hands start in the supinated position, are in the supinated position at the top of the exercise, and finish in the supinated position). Perform the curl with as much range of motion as you can (i.e. you can do it until your elbows are at 90 degrees and forearms parallell to the floor (like zottoman curls), or all the way up, until the dumbbells almost (if they don't) touch the anterior deltoid). You can do both hands together, or alternate them (together is harder). Remembering to breathe out as you LIFT the dummbells (i.e. during muscle contraction), and out in the lowering phase (i.e. in eccentric phase).

Does this make them clearer?
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I do incline bicep curls in my workouts...it wasnt those. it was something else...wish i could remember what. maybe she just wrote them down as a typo? it was something dealing with incline & dip in one excercise
 
kaleyrae90 said:
Workout
Done as a circuit. I did 3 circuits with 10 reps at each exercise.
A. Dumbbell Sumo Squat
B. Lying Leg Curl
C. Wide-Grip Lat Pull-Down
D. Push-Ups
E. Standing Dumbbell Lateral Raise
F. Bench Dips
G. Standing Alternating Dumbbell Bicep Curls
H. Abs - Crunches (60 sec.)
I. Abs - Russian Twists w/ 4 lb. Medicine Ball (60 sec.)
(^ Rosie suggested the holding Plank position for 60 sec., but Austin and I couldn't figure out was it was (I should have known it from yoga) so I just did the Russians. I will definitely do them next time though! That's a lot easier than those dang twists!)
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Yay, squats!!! :woohoo:

Way to go!

Also, here's a visual for those planks: Invalid Link Removed

That website is pretty damn cool. It's got a ton of exercises with videos. I usually direct people there or to exrx.net for tutorials. Obviously planks are pretty basic, so you're not getting a whole lot from that specific video/pictures, but browse around. There's lots of cool ideas on there. :)
 
Rosie's Training Programme for Kaley

TexasLifter89 said:
I do incline bicep curls in my workouts...it wasnt those. it was something else...wish i could remember what. maybe she just wrote them down as a typo? it was something dealing with incline & dip in one excercise
Click to expand...

There were no incline and dips in one exercise. Say what; I'll post up what I sent to Kaley, and you can see her training/resistance programme for youself:


Guejsn said:
kaleyrae90 said:
Hey, Rosie! It's Kaley from AM. I'm trying to come up with a good base workout for me... Austin suggested asking you because you would be more knowledgeable when it came to girl workouts. Is there any way you could help me out? It would be greatly appreciated!
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Kaley,

Sure, I'll help out. As for "girl workouts", man, put THIS mindset out of your head. There's NO such thing, LOL. To get muscle and look good, you have to train same as guys. Some people will tell you differently, but I disagree; you have to train as hard and heavy and as intense as you can to get good results. 'Easy' days should be factored in, yes, and every 6-8 weeks take a week OFF doing any resistance work (but keep doing the cardio in that week), since your central nervous system needs a rest after a while.


Weekly Training Schedule

Ok, so this is what I think would be best for you:

Monday - Gym: Upper Body
Tuesday - HIIT Cardio
Wednesday - Gym: Full-Body
Thursday - HIIT Cardio
Friday - DAY OFF
Saturday - HIIT Cardio + Gym: Lower Body
Sunday: DAY OFF


Resistance Training Programme

You may need to get Austin to show you how to do some of the exercises. I have chosen mostly compound, multijoint exercises, but have tried to keep them uncomplicated, given that you are a beginner to resistance training. You can progress the exercises once your form is spot on, and you are confident in doing them. Please note that form should be the focus at the start (i.e. don't be too worried about how much you are lifting; as long as you are lifting properly, the exercises will be effective!) I have done a 3-day split of Upper Body, Lower Body, and Full-Body, so that you are hitting each body-part twice, but also giving yourself enough time to recover. I have given you 3 sets of 10 reps (i.e. 3 x 10) to start with, as this will give your body a chance to become accustomed to the exercises, and also allow you to work on form. Weights selected should be a weight that you can lift for ~10 reps, but no more; and heavy enough that you'll be struggling on the last couple of reps of the LAST set, but not heavy enough that you struggle on the last rep of the FIRST set.


Upper Body

Instructions: Complete all sets of exercise 1 before moving onto Exercise 2.

Recovery: 60-90 seconds

1. Flat Barbell Bench Press 3 x 10
2. Barbell Bent Over Row 3 x 10
3. Seated Dumbbell Shoulder Press 3 x 10
4. Bodyweight Dips 3 x 10
5. Incline Dumbbell Bicep Curls 3 x 10


Lower Body

Instructions: Complete all sets of exercise 1 before moving onto Exercise 2.

Recovery: 60-90 seconds

1. Barbell Front Squats 3 x 10
2. Barbell Romanian (sometimes call stiff-legged) Deadlifts 3 x 10
3. Seated Calf Raises 3 x 6
4. Standing Calf Raises 3 x 6
5. Abs 4 x [a. weighted crunch (knees at 90 degrees flexion in the air) x 15, b. rope crunch x 15]


Full-Body

Instructions: Do this as a circuit - i.e. Start with Exercise 1 (Dumbbell Sumo Squat) and once done that, move straight onto the next exercise, until you have finished Exercise 9. Take 1-2 minutes rest (i.e. sit down) after you've completed exercise 9. Then repeat the circuit (the rest time DURING the circuit should be moving from one exercise to another). Rest again for 1-2 minutes at the end of the second circuit. Then complete it a third time (i.e. 3 sets - once through the circuit is ONE SET). Do 10 reps for each exercise (i.e. do 10 Dumbbell Sumo Squats before you move onto doing 10 Lying Leg Curls).

Sets: 3
Reps: 10 reps per exercise
Recovery: 1-2 minutes between circuit sets

1. Dumbbell Sumo Squat
2. Lying Leg Curl
3. Wide-Grip Lat Pull-Down
4. Push-Ups
5. Standing Dumbbell Lateral Raise
6. Bench Dips
7. Standing Alternating Dumbbell Bicep Curls
8. Abs - Crunches (as many as you can in 60 seconds)
9. Abs - Plank (hold for 60 seconds)


Justification of Resistance Training Programme

You are a complete beginner to resistance training; therefore 3 days a week will be sufficient enough for you(Baechle, et. al. 2000); and the programme written is for 'conditioning' only, to be used for "strengthening and stabilizing those areas that give us greatest support, along with any areas that are at the highest risk for injury . . . along with any other individual weak links present" (Aaberg, 1999, p. 59). It is also the time to get you 'acquainted' with resistance training; and to establish good posture and technique (Aaberg, 1999). All the exercises selected are strength exercises (Epley, 2004).

A three-day lower-upper-and full-body body split has been given, with reps of 10 "to develop an endurance (muscular and metabolic) base for more intense training in later phases and period" (Wathen, et. al., 2000, p. 156) and strength (Chu, 1992). Multiple sets of primarily compound exercises have been used, because it will a) the greater frequency per muscle group will boost your growth hormone more than doing an single sets, which will build more muscle mass and thus increase strength more effectively; b) increase neural activity; c) recruit more motor units in a given session, and therefore train your body to work more effectively as a whole; and d) increase your bone density and bone strength more than isolation exercises would (Heyward, 2006).



HIIT Cardio

'Warm-up' (i.e. cycle lightly or just jog, depending on what mode you do it in) easy for 4 minutes. Then perform 8 x 20 second efforts as hard as you can, making sure that you have 10 seconds easy as possible between each effort (i.e. 4 minutes in total time). Then 'cool-down' (i.e. go easy) for 4 minutes. Easy as; 12 minutes total. you should feel ****ed afterwards, though.


Hope this helps you, girl. If you have any questions at all, please feel free to ask!

Regards,
ROSIE.
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Guejsn said:
There were no incline and dips in one exercise. Say what; I'll post up what I sent to Kaley, and you can see her training/resistance programme for youself:
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Ha i see exactly what it was....

she combined these two:
4. Bodyweight Dips 3 x 10
5. Incline Dumbbell Bicep Curls 3 x 10


she wrote incline DB bicep curl dips on her sheet....a bit of mind lapse i guess haha


also she is a beast at abs...I had her do my workout about a month ago with me when she was running 9 miles a day and she whooped my butt. I do "planks" as you call them on each side and center face for 1-1.5 minutes each as well as supermans, weighted crunches, crunches, situps, and resistance sit-ups and my oblique exercises and she owned me
 
I think he was talking about the incline dumbell bicep curl. I could be wrong but i think thats what hes confused about?

If it is what hes talkin about i love that exercise! :bb3:
 
3clipseGT said:
I think he was talking about the incline dumbell bicep curl. I could be wrong but i think thats what hes confused about?

If it is what hes talkin about i love that exercise! :bb3:
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I love them too dude. They are a favorite are exercise in my supersets that i run
 
TexasLifter89 said:
Ha i see exactly what it was....

she combined these two:
4. Bodyweight Dips 3 x 10
5. Incline Dumbbell Bicep Curls 3 x 10


she wrote incline DB bicep curl dips on her sheet....a bit of mind lapse i guess haha


also she is a beast at abs...I had her do my workout about a month ago with me when she was running 9 miles a day and she whooped my butt. I do "planks" as you call them on each side and center face for 1-1.5 minutes each as well as supermans, weighted crunches, crunches, situps, and resistance sit-ups and my oblique exercises and she owned me
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Believe it or not, you don't actually need to do a lot for abs (i.e. you don't need to do 1000's of reps, or abs every day); they are like any other muscle (I do mine twice a week for ~100 reps each time, and I have excellent core strength and stability, and a resonable amount of muscle mass there)...And yeah, get her to hold them for 90-120 seconds, then...


TexasLifter89 said:
I love them too dude. They are a favorite are exercise in my supersets that i run
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Same here. Actually, I superset (or tripleset) ALL of my Arms sessions (i.e. tricep-biceps, sometimes triceps-triceps/bicep-biceps). It's all good.
 
Guejsn said:
Believe it or not, you don't actually need to do a lot for abs (i.e. you don't need to do 1000's of reps, or abs every day); they are like any other muscle (I do mine twice a week for ~100 reps each time, and I have excellent core strength and stability, and a resonable amount of muscle mass there)...And yeah, get her to hold them for 90-120 seconds, then...




Same here. Actually, I superset (or tripleset) ALL of my Arms sessions (i.e. tricep-biceps, sometimes triceps-triceps/bicep-biceps). It's all good.
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Same here. I always do Bicep-tricep or at least currently. I think a triple set would cause an outrageous amount of blood flow haha. Talk about a pump. a with my supersets my arms are rock solid cant imagine throwing in a triple set
 
TexasLifter89 said:
Same here. I always do Bicep-tricep or at least currently. I think a triple set would cause an outrageous amount of blood flow haha. Talk about a pump. a with my supersets my arms are rock solid cant imagine throwing in a triple set
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Trust me, after that your arms are as hard as anything; you're shaking from the effort; walk out of the gym unable to hold your keys or to drive properly (LOL); and have a hard time showering afterwards. You also get the most painful pump (and awesome vascularity), and it lasts for like HOURS AFTER your session. Fun times. I actually love that feeling (makes me feel like I did something) :D
 
Guejsn said:
Trust me, after that your arms are as hard as anything; you're shaking from the effort; walk out of the gym unable to hold your keys or to drive properly (LOL); and have a hard time showering afterwards. You also get the most painful pump (and awesome vascularity), and it lasts for like HOURS AFTER your session. Fun times. I actually love that feeling (makes me feel like I did something) :D
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Same with me. You can always tell by following my logs if i had a good core workout because i will start doing stuff extra that you typically wont see haha. I dont quit till i get that pump
 
TexasLifter89 said:
Same with me. You can always tell by following my logs if i had a good core workout because i will start doing stuff extra that you typically wont see haha. I dont quit till i get that pump
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Yeah I know, you don't stop. For ex: you and your dang leg press. You crazy boy, you! ;)

I want that pump, too... lol.. You help me get it, k? k!
 
Day 8



Cardio


Workout
A. HIIT Cardio - Running
(4 min. jogging warm-up, then sprint every 20 sec. w/ 10 sec. rest in between every interval (8 sets of that), then 4 min. jogging cool-down... for 12 min. total)




Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)
BTW, does anyone think this is too much and I'll run out quickly?


Effects
Sleep Quality - 4/5
I feel like I don't need to sleep as long for a good night's sleep because I wake up ready to start the day. :D

Appetite Suppression - 4/5
I'm not hungry very often and when I am I only eat a little bit. I think I'm going to start eating a lot more of the high protein/calorie foods in small amounts more often throughout the day...


Miscellaneous Notes
The Texas sun makes me want to pass out. Other than that, the running was good :D I don't necessarily feel 'skinnier', but, I do feel a bit leaner... It's only been a week so I think that's good so far.
 
Day 9


Off Day


Workout
None




Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)


Effects
Sleep Quality - 2/5
I'm not sleeping that great anymore... maybe it's just me.

Appetite Suppression - 4/5
Es gooooooood. :)


Miscellaneous Notes
I'm so glad today is my off day. My arms are still sore from the full-body on wednesday... especially my ant. delts and triceps. Grrr
 
kaleyrae90 said:
Day 9


Off Day


Workout
None




Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)


Effects
Sleep Quality - x/5
Will update tomorrow when I find out!

Appetite Suppression - 4/5
Es gooooooood. :)


Miscellaneous Notes
I'm so glad today is my off day. My arms are still sore from the full-body on wednesday... especially my ant. delts and triceps. Grrr
Click to expand...

PM in both the AM and PM?

TEX... Front and center.

Why haven't you obtain the stack of AM and PM for Kaley? What kind of man/boyfriend are you. If you were my troop, we would be pushing texas till you puked. :D

Adams
 
DAdams91982 said:
PM in both the AM and PM?

TEX... Front and center.

Why haven't you obtain the stack of AM and PM for Kaley? What kind of man/boyfriend are you. If you were my troop, we would be pushing texas till you puked. :D

Adams
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:think: I was thinking the same thing...
why in the morning too?
 
PM is the same as AM except there's no stimulants in PM and it doesn't make you tired. Therefore, I can take PM no matter what time of day :)
I take enough stimulants like coffee and tea (I know, it's bad) throughout the day so I don't think AM would be good for me :)
 
kaleyrae90 said:
PM is the same as AM except there's no stimulants in PM and it doesn't make you tired. Therefore, I can take PM no matter what time of day :)
I take enough stimulants like coffee and tea (I know, it's bad) throughout the day so I don't think AM would be good for me :)
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:thumbsup: I tend to avoid stims as well.. (aside from Recreate, but that's all gravy).

Keep up the good work!
 
DAdams91982 said:
PM in both the AM and PM?

TEX... Front and center.

Why haven't you obtain the stack of AM and PM for Kaley? What kind of man/boyfriend are you. If you were my troop, we would be pushing texas till you puked. :D

Adams
Click to expand...
I got my girl covered no worries mate :D She takes 2 cups of coffee as well as tea through out the day so extra caffine wasnt a need, therefore i just have her on PM double dosed.
 
kaleyrae90 said:
Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)
BTW, does anyone think this is too much and I'll run out quickly?
Click to expand...

I don't think it's too much. But, yes, it WILL run out faster. I was using 5 pumps twice a day, and the bottle only lasted me 10 days! So, you might get 2 weeks (3 if you're lucky) using it at that 'dosage'.


DAdams91982 said:
PM in both the AM and PM?

...Why haven't you obtain the stack of AM and PM for Kaley? What kind of man/boyfriend are you. If you were my troop, we would be pushing texas till you puked. :D

Adams
Click to expand...

Yep, Lipotrophin-PM both am and pm works well...Kaley culd try the Lipotrophin-AM+Lipotrophin-PM stack if she wanted. Personally, I wouldn't recommend using Lipotrophin-AM; I used it for 3 weeks, and it made me nauseaous all the time, gave me blemishes, etc. (Other people may have different experiences with this product; I found that the anhydrous caffeine caused those side effects)...Besides, for fat burning (and everything overall), IGF-2 stacked with NeoVar Recomped is one of the best stacks out there, IMO (AND you gain muscle and strength, etc., too!)
 
Guejsn said:
I don't think it's too much. But, yes, it WILL run out faster. I was using 5 pumps twice a day, and the bottle only lasted me 10 days! So, you might get 2 weeks (3 if you're lucky) using it at that 'dosage'.
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I'm just worried it will have no effect on me because I'll use it too fast... Did you see any results in your whopping ten days? lol
 
kaleyrae90 said:
I'm just worried it will have no effect on me because I'll use it too fast... Did you see any results in your whopping ten days? lol
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Not really. Then again I was also NOT training at all, and it was a complete 10 days of no-holds-barred binging. So, no, not the best 'conditins' to be using it under. I will say, however, that during that time, I did not GAIN BF, which is SOMETHING INTERESTING, since I would have expected to gain at least 1-2%, given the inactivity and the calories consumed. Perhaps it helped a little? Anyways, there is a post in my log on my comments on it (end of page 3). I will give it another go sometime in the next month, to see how it goes (and hopefully try to make it last LONGER this time). I would imagine that you would need to use it for at LEAST 3-4 weeks to see any visible results...
 
Day 10


HIIT Cardio + Lower Body


Workout
HIIT Cardio - (12 min. total) Running
A. Squats (3 x 10)
1. One-legged Squat w/ Dumbbells 10*16
2. Sumo Squats 10*40, 10*50
B. Barbell Romanian Deadlifts 10*25, 10*35, 10*45
C. Seated Calf Raises 6*100, 6*100, 6*120
D. Standing Calf Raises 6*160, 6*200, 6*200
E. Abs
1. Weighted Crunch 15*10, 15*16, 15*16, 15*16
2. Rope Crunch 15*40, 15*50, 15*50, 15*50
F. Torso Rotations 3*10*80



Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)


Effects
Sleep Quality - 3/5
I guess I'd be better to judge my sleep quality if I was able to sleep for more than 6 hours.... but it was a good 6 :D

Appetite Suppression - 3/5
It's at a happy medium :)

Miscellaneous Notes
  • I used my gym instead of Austin's this time and they had a different looking seated calf raise machine and somehow I was about to do 120 lbs. when on the normal machine I can only do around 55-60 lbs.... weird....
  • Instead of the Barbell Front Squats, (as you can see) I did one set of one-legged squats while holding out two 8 lb. dumbbells and touching my butt to a chair. Those about killed me by the time I finished ONE set so I decided to do 2 sets of sumo squatties :D Me gusta sumo!
 
kaleyrae90 said:
Day 10


HIIT Cardio + Lower Body


Workout
A. Squats (3 x 10)
1. One-legged Squat w/ Dumbbells 10*16
2. Sumo Squats 10*40, 10*50
B. Barbell Romanian Deadlifts 10*25, 10*35, 10*45
C. Seated Calf Raises 6*100, 6*100, 6*120
D. Standing Calf Raises 6*160, 6*200, 6*200
E. Abs
1. Weighted Crunch 15*10, 15*16, 15*16, 15*16
2. Rope Crunch 15*40, 15*50, 15*50, 15*50
F. Torso Rotations 3*10*80



Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)
C. 3 Pumps of Napalm (In the morning/afternoon)
D. 3 Pumps of Napalm (In the evening)
Each dose of Napalm: 1 pump for each area: each love handle, lower abs... 3 pumps total)


Effects
Sleep Quality - x/5
Will update tomorrow!

Appetite Suppression - 3/5
It's at a happy medium :)

Miscellaneous Notes
  • I used my gym instead of Austin's this time and they had a different looking seated calf raise machine and somehow I was about to do 120 lbs. when on the normal machine I can only do around 55-60 lbs.... weird....
  • Instead of the Barbell Front Squats, (as you can see) I did one set of one-legged squats while holding out two 8 lb. dumbbells and touching my butt to a chair. Those about killed me by the time I finished ONE set so I decided to do 2 sets of sumo squatties :D Me gusta sumo!
Click to expand...
did someone help you out with all of it or did you remember from last time? I wish i woulda seen you do the deadlifts. hehehe. Im picking you up at 6 to go to the concert so be ready then.
 
Jayhawkk said:
Kids and their damn pop culture references!!!!


GET OFF MY LAWN!!!!!!
Click to expand...
Yeah.... like you never spouted off "Say hello.... to my little friend!" :D

Although, Napoleon Dynamite is one of those movies I refuse to watch in my lifetime... right up there with Dude wheres my car.

Adams
 
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