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Lights Camera DESTROY! Orb enlists ASGT to set new PRs.

Super Squats Week 2 Day 3

ASGT Day 9, Natadrol Day 2​

Supp/Diet Information
Breakfast: Shake (comes out to about 1,030 cals) + 2 Nata-D
Lunch: Qdoba
Snack: Minestrone Soup
1 Hour Pre WO: 3 Scoops AGST
15 Min Pre WO: 3 Scoops Anadraulic Pump, 6 sprays Ghenny
Intra WO: 3 Scoops LG BC+EAA & 1/2 tsp Gatorade (for flavoring)
Post WO: 2 Scoops LG Postal
Post Post WO: 2 Nata-D + Papa Johns
Bed: 6 Sprays Ghenerate

Routine
SUPER SQUATS:
Warmup: bar x 10, pause at bottom, stretching, 135x5x2, 175x3
Working Set: 200 x 20 <-- Moving up to 205 next week!

DB PULLOVER @ 25 x 20, focusing on breathing deeply

UPPER BACK
Behind Neck Cable Lat Pulls @ 60x12, 90x10, 105x10, 120x8 <- 1 sec pause at full contraction, 2 sec negative
Nautilus Lat Pull with the Twisty Handles @ 95x12, 110x10, 125x10, 140x10 <- 1 sec pause at full contraction, 2 sec negative

BICEPS
Seated Hammer Curl @ 20x10, 25x8, 30x8, 35x4>30x1
Fat Bar Curls @ 50x3, 40x8, 40x8, 50x8, 50x8, 50x8
Conc Curls @ 30x5, 25x8, 20x8, 20x8, 15x8, 15x8



Weight Post WO sans shoes: 151.10 lbs

ASGT Commentary
Today is the first day I've really noticed a difference between 1 scoop of ASGT and 3 scoops. Immediately after my last class (which ends about 30 mins for I hit the gym) I was practically running to the gym I was so pumped. Time to get big.
 
Wow dude, 200x20 on squats. Fantastic!
 
yo man post up your diet
 
Been posting diet with the supp dosing information with each workout, but I'll try to keep up even on off days what my diet is. Here is what I'm aiming to hit on an average day:

Breakfast: Shake
16 oz 2% Milk
2 scoops Kwik Karb (about 106 cc's)
45ml (1.5 oz) Olive Oil
2 scoops Whey Protein
Comes out to about 40% Carb, 32% Protein, 28% Fat​

Lunch: Chicken Breast + Veggies/Rice
Snack (about 2 hrs pre WO): Shake, same as before
Post WO Meal: Shake, same as before
Dinner: Chicken Breast + Veggies/Rice

Totals should come out to between 3500 and 4000 cals/day.
 
needs more fats, proteins and carbs NAO!
 
Super Squats Week 2 Day 4

Natadrol Day 3​

Diet / Dosing
Breakfast: Papa Johns + 2 Natadrol
Lunch: Papa Johns + 6 sprays Ghenny
Post WO: Shake
Dinner: ? + 2 Natadrol
Pre Bed: 6 sprays Ghenny

Routine
SUPER SQUATS
warmup: stretching, yada yada yada
working sets: 135+bands (110lbs at the top) x 5
185+bands x 3
225+bands x 1
135+bands x 20, 45 second-ish rest, pumped out two more​

INCLINE DB BENCH @ 40x12, 45x8, 50x20

CALF RAISES @ 250x12, x12

Weight Post WO: 148 cause I haven't eaten much...yet.
 
Army Guy said:
love the papa johns!!!! Great lift my man!!!
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thanks man! my friend there and i had a contest -- i did the 22 reps at 135 with the bands, and then he (who's my height and weighs about 65 pounds more than me) did 20+2 at 185 with the bands. It's how we get stronger.

And the papa is totally clutch. They deliver until 4am around here. Solid.
 
Diet so far today:

Breakfast: Papa Johns + 2 Natadrol
Lunch: 5 Guys + 6 Sprays Ghenny
Snack: 1/2 box of Oreos
Dinner: Domino's Pizza + 2 Natadrol
Pre Bed: 6 Sprays Ghenny
 
Army Guy said:
how does the stomach feel with all that going in???
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haha after the oreos it was a little queasy...

but other than that, usually it feels solid. there've only been a few times when something didn't agree with me and i ended up with some stomach pain.
 
Sounds like Orb is getting hungry :food:
 
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carbs blunt GH. Don't use Generate with Carbs.

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Super Squats Week 3 Day 1

ASGT Day 10, Natadrol Day 6​

Diet / Dosing
Breakfast: Shake + 2 Natadrol
Lunch: Chicken Breast, Rice&Veggies
Snack: Shake
1 Hr PreWO: 3 Scoops ASGT
Post WO: Extremely Stomach Cramping!
Dinner: None...yet.
Pre Bed: Ghenny

Routine
SUPER SQUATS
warmup: stretching, loosening up, bar x 5, 135x5, 165x5
Working Set: 205x20, 205x2 <- didn't quite have the "I wanna puke" feeling after the 20, so I for some reason decided to go back for more...:thinking:

DB PULLOVERS: 25 x 20, focusing on taking slow, deep breaths.

CHEST:
30° Incline DB Press: 40x10, 45x10, 55x10, 60x11, 65x6.25

Weight Post WO: 150.5lbs

Commentary:
Had to cut today's workout short due to the last-week-of-class crunch, only really had an hour to do everything. ASGT came through still, as I felt like I could go and throw some heavy DBs around after nearly passing-the-fukc-out after squatting. It was very very warm today in the gym. Lots of people there. Had to splash water on my neck and face to keep semi cool.
 
thanks AG.

another another note, I encountered some bad stomach cramping this evening which drained me completely of all my appetite. The last time I felt this bad was after eating a chicken breast and some veggies. I'm not quite sure what the deal is, because I cooked 4 breasts last night, ate one of them then, and refrigerated the rest. I reheated and ate the breast and rice today, but didn't feel like shi until several hours later. I'm thinking it's because I'm slightly dehydrated today and the intense heat at the gym plus the 20+ rep squats is what did me in. I'll be staying up a little bit later tonight to finish some work, so i'll be snacking throughout
 
sorry to hear about the stomach Orb. I get that myself after an extremely brutal lift, especially legs. Happens to me about 2-3 times a year. I think it is tied in with the water and food as well. just take it easy today like you plan and drink tons of fluids
 
So how are you feeling about the nata?
 
Super Squats Week 3 Day 2

ASGT Day 11, Natadrol Day 7​

Diet / Dosing
Breakfast: Shake + 2 Natadrol
Lunch: Chicken Breast, Rice
1 HR Pre WO: 1 Scoop ASGT, 6 sprays Ghenny
1/4 HR Pre WO: 3 Scoops AP
Intra WO: 3/2 Tsp Gatorade (flavoring purposes) + 3 Scoops LG BC+EAA
Dinner: Taco Bell -- 2 chicken quesadillas, 1/2 lbs Nacho Crunch Burrito + 2 Natadrol
Midnight Snack: Shake
Pre Bed: 6 Sprays Ghenny

Routine
Last night got cut short so I did Chest and Tris today.

CHEST
*30° Incline BB Press @ Bar x 10, 95x10x2, 115x5
30° Incline DB Press @ 40x10, 50x10, 55x10, 60x9
Cable Flys @ 40x10>60x4, 45x8, 50x6, 40x5, 60x3>55x2>50x3>40x6

TRIS
Rope Pushdowns @ 40x10>70x10, 80x10, 100x10, 120x8, 120x4>100x5>80x3>60x4>40x10
Dips @ BW x 10, +25x8, +45x8, +55x8, +65x4, +75x3
Close Grip BB Bench @ Bar x 10, 95x10, 105x8, 95x10

Weight: 150.0lbs
 
Natadrol Week 1 Review​

Strength -- Definitely been seeing some strength gains in the past week. I was able to hit 200x20 on Thursday last week in squat, and then come right back on Friday and hit 135x22 with bands. 205x20 felt solid, and even went back for more.

Visual Gains -- None...yet. This, of course, is also contingent upon my diet, which has not been so smooth the past few days with stomach cramps causing zero appetite. I've got three weeks left to make some gains though.

Libido -- Through. The. Roof. Holy crap. 'Nuff said.

Aggression -- Unfortunately, I've always had a slight tendency to get overly angry, and I've been able to relieve it by destroying some weights. Can't really say that I feel more aggressive, but it does feel better when I'm hitting numbers.

Mood / Confidence -- I feel like this is up actually. It could be the lessened workload at the end of the semester, but I definitely feel like my mood has improved this past week.
 
orbitron3000 said:
thanks AG. Hopin that my stomach will stop being such a bitch and let me eat and eat and eat so i can make some real gains.
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You can thank me later

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solid review my friend in orbit. What are in your opinion some good supplementary exercises to get a deep squat. I have been doing hip strenthces but really I just am so weaksauce at the bottom of the movement. this is a question for all you fools since i have so many start dooders in here.
 
you might try:
  • leg press bringing your knees to your chest (LIGHT WEIGHT!!!!)
  • pull throughs -- either cables or a band
  • good mornings
  • glute ham raises
  • back extensions -- not hyperextensions! pause at the top -- when your body is in a straight line, and squeeze your glutes to keep erect (there's an innuendo in there somewhere...)
  • front squats -- either with a DB or a BB, these tend to keep your back a little straighter
  • box squats -- set these at or just below parallel, focus on exploding off the box
all with super light weight to start so nothing gets tweaked by doing a potentially unfamiliar movement with a lot of weight.

BW squats or one legged squats get honorable mention.

Accessory work will help, but I personally think that going super duper light and ensuring that you have perfect form and slowly building up the weight will build up the strength the fastest, as well as building up the synergist muscles during the movement as well.
 
orbitron3000 said:
you might try:
  • leg press bringing your knees to your chest (LIGHT WEIGHT!!!!)
  • pull throughs -- either cables or a band
  • good mornings
  • glute ham raises
  • back extensions -- not hyperextensions! pause at the top -- when your body is in a straight line, and squeeze your glutes to keep erect (there's an innuendo in there somewhere...)
  • front squats -- either with a DB or a BB, these tend to keep your back a little straighter
  • box squats -- set these at or just below parallel, focus on exploding off the box
all with super light weight to start so nothing gets tweaked by doing a potentially unfamiliar movement with a lot of weight.

BW squats or one legged squats get honorable mention.

Accessory work will help, but I personally think that going super duper light and ensuring that you have perfect form and slowly building up the weight will build up the strength the fastest, as well as building up the synergist muscles during the movement as well.
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nice posts man..those all look great..appreciate your input
 
orbitron3000 said:
considering all the support and tips you've provided over the past few years, it's the least i can do :grouphug:
no homo
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Well I'm glad we can all help each other out :cheers:
 
You guys are just jealous..you know I have plenty of bro love to go around [(homo)(no homo)]
 
Super Squats Week 3 Day 3

ASGT Day 12, Natadrol Day 8​

Diet / Dosing
Breakfast: Shake + 2 Natadrol
Lunch: NOTHING! My boss kept me at work so I couldn't get lunch :damnit1:
Snack: Chef Boyardee -- Only had about 10 minutes between classes today.
1 HR Pre WO: 3 Scoops ASGT + 6 Sprays Ghenny
1/4 HR PR WO: 3 Scoops AP
Intra WO: 3 Scoops BC+EAA, 3/2 Tsp Gatorade (flavoring)
Post WO: Nothing, had slight stomach pains, see note below
Dinner: Taco Bell + 2 Natadrol
Pre Bed: Shake + 6 Sprays Ghenny

Routine
SUPER SQUATS
Warmup: stretching, loosening up, 135x5, 175x5
Working Set: 210x17 :banghead: I'll either get 20 next time, or, if I'm feeling adventurous, go for 20 at 215 and nail it! I was pretty shaky at the end of this set, could barely stand up for a bit afterwards

DB PULLOVER @ 25x20

BACK
Behind Neck Pulldowns @ 90x10, 105x10, 120x10, 135x8.25
DB Rows @ 50x10, 60x10, 65x10, 70x8.25
Nautilus Lat Pulldown @ 95x10, 110x10, 125x10, 140x10.25

BICEPS
Standing DB Curls @ 15x10>20x5, 25x8, 27.5x8, 30x8, 32.5x8>25x3>17.5x2>10x20
Wide Grip EZ Bar Cable Curls @ 40x10>60x3, 45x10, 50x10

Weight Post WO: 152.5lbs

Commentary
OK. I think the 3 scoops of ASGT may not be agreeing too well with my stomach. Either that or the 20 rep squats are just draining me a lot. So, I'm going to conduct an experiment this Friday. I'm going to only use 1 scoop of ASGT and still do the 20 rep Squats. I'm going to try to keep my water intake the same as today throughout Friday. If I have stomach pains that night, then the ASGT is not to blame. I should say that I drank a lot more water today than the last time I had pains, so that definitely helped, I think. I'm interested to see how this plays out.
 
I'm thinking the 20rep squats are contributing more to the nausea than the ASGT.
 
You should pack food to take to work bro..easy solution there ;)
 
orbitron3000 said:
That's my suspicion too. Any recommendations for not being so nauseated after these squats? I feel like hydrating more helped, but any other suggestions?
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Man I have this happen to me from time to time. Hydration does not fix it but literally sitting down and breathing slowly for a mins does.
orbitron3000 said:
hah yea, i've considered that...but when you live 7 minutes from work, it's just too convenient go back and heat up a good meal.
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lol save yourself all those trips and just bring a lunch man..no reason to waste time if you don't have to.
 
Super Squats Week 3 Day 4

ASGT Day 13, Natadrol Day 9​

Diet / Dosing
Lunch: Shake + 2 Natadrol
1 HR Pre WO: 1 scoop ASGT (as per experiment today), 6 Sprays Ghenny
1/4 HR Pre WO: 3 Scoops AP
Intra WO: 3 Scoops BC+EAA, 1.5 Tbsp Gatorade
Post WO: 1 Scoop Postal
Post Post WO: Shake
Dinner: Texas Roadhouse + 2 Natadrol
Snack? Maybe? Dunno yet
Pre Bed: 6 Sprays Ghenny

Routine
SUPER SQUATS
Warmup: bar x 10, stretching, loosening up, 135x5, 165x5, 195x3
Working Sets: 215x15x5x5x5
*Note: Did the 15 reps straight, racked, waited 30 seconds (timed myself), did 5, wait 30 sec, did 5 more, wait 30 sec, did the last 5 for a total of 30 reps at 215.

**ALSO: On Wednesday, one of the reasons I had to quit at 17 (:banghead:) was because I could feel my wrists getting so tired that they wouldn't be able to give any support for keeping the weight on my back. SO, today, I went with a super wide grip -- my hands were actually on the extreme outside of the bar, right next to the plates. I've toyed around with doing with before, and for high rep squats, I really like it.

DB PULLOVER @ 27.5 x 20

CHEST
30° DB Incline Press @ 40x10, 50x10, 55x10, 60x10, 65x8
Cable Flies @ 15x10, 17.5x10, 20x10, 22.5x10, 25x5>22.5x3>20x3>15x3>10x10
*These weights are lower because the gym I lifted at today has a different pulley setup.

TRICEPS
Rope Pulldowns @ 10x10>20x10, 30x10, 42.5x10, 50x9, 57.5x5>50x4>42.5x3>35x3>25x3>15x7 (25 reps total)
Bodyweight Dips @ 7 sets of 10 (no dip belt at this gym :cussing:

Weight Post WO: 150.5lbs
 
The Great Experiment

OK, a few days ago, I mentioned that I was going to conduct an experiment today, and I did.

Original Hypothesis: 3 scoops of ASGT was causing me to feel nauseated post workout.

Result: Inconclusive (although no stomach pains at the time of writing)

Rational: Two many variables went unchecked. My original plan was to keep everything the same as previous workouts, including but not limited to:
  • time of workout
  • length of workout
  • diet prior to workout
  • temperature in gym
  • water intake
  • clothes worn during workout
  • 20 rep squats

HOWEVER, due to some things that were out of my control, namely the fact that the gym that I normally lift at was closed today, and the fact that there's a powerlifting club dinner tonight during the time that I usually lift (and I just can't bring myself to pass up free steak).

Because basically all those aforementioned variables were not consistent between prior workouts and this one, I cannot say with any degree of certainty that ASGT is the cause of my stomach pains. It is worth mentioning that I took Metroba's advice and, between sets, took slow deep breaths, which is another thing that I have not be consciously doing in prior workouts.

Future Work
On Monday, I will go back to 3 scoops ASGT, and try to keep everything from today the same. Obviously, certain things like ambient air temperature in the gym is out of my control, but hopefully it will be roughly the same on Monday.
 
good lift orb, and I like the wider grip on the squats as well. I just feel more in control, and my shoulders are pretty wide, so it just makes sense. love how you did a varied DC rest pause on them. good stuff my friend!!
 
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