Votum 2.0 - NATADROL/HGHPRO/HEMAVOL/FRIENDS

Keithan,are you still at three capsules per day on the HghPro? how is that working for sleep quality?

still loud noises during sleep.

something I do is put on sleep music on a cd player and press repeat. or a kind of noisy air purifier or both sometimes.
 
I am a fan sleeper myself. Must have it on and air in my face.
 
Killerkanadia said:
New go to supplement there man. I bet you'd love with stacked with MMv3 if you run it again, maybe before you redeploy back home.

btw, we both have leave in july, when are you redeploying? Late November/ early December for me.
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Same time frame as far as I know...possibly in August though o.O

I have some M1d and mmv3 waiting when I gte back. Honestly I have too much waiting when I get back lmao.

EMARTIN said:
I have honed my reaction times to totally circumvent common sense!!!! Its overrated really.
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WIN
John Smeton said:
Keithan,are you still at three capsules per day on the HghPro? how is that working for sleep quality?

still loud noises during sleep.

something I do is put on sleep music on a cd player and press repeat. or a kind of noisy air purifier or both sometimes.
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I am alternating 3 or 4 depending on how I feel, if I'm tired as crap I do 3, 4 if Im not as tired. Shift is now 6-6 so I go to sleep around 8pm, I might be able to get away with just 3 since I dont have to sleep in the daylight anymore. Yesterday I took 3 and woke up about every 2 hours...kind of sucked, but I just peed and then fell right back to sleep and woke up in a great mood.

MrKleen73 said:
I am a metroba sleeper myself. Must have it on my face.
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Fixed!
 
Yeah im still planning on runing trifecta when i get back from leave. Hopefully i dont lose anything 3 weeks back in the states
 
Killerkanadia said:
Yeah im still planning on runing trifecta when i get back from leave. Hopefully i dont lose anything 3 weeks back in the states
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This is my plan:

Slin-Sane/P-Slin 15 minutes before I go out

BEER = Carbs

Nutrient repartitioning = carbs turn into muscles

SOOOOOO.....Beer = Muscle

I'm also going to run and do pushups and some benching every day...don't know how well this plan will work, but...its been 8 months so who cares :D 15 cheat days in a row o.O
 
**** I just typed this whole thing up and then opened a new page instead of hitting submit ><

Ok here goes again...woke up at 0245 to work out before work at 6. Went well.

A1: Dip - BW+45
x10, x10, x10, x10, x8, x10, x10, x10, x9, x8

These felt hard as hell. Hitting my chest and arms great. Tempo is like 302. Might stay at 45 to work on tempo next week. What do you guys think?

A2: Incline Hammer Curl - 35
x10, x10, x6, x9, x10, x7, x10, x10, x10, x8

Ow. I go all out on dips so these hurt bad. Going to stick here for awhile yet.

B1: B.O. DB Lat raise - 25 and 20
25x10, 20x10, 20x10

Hurt like hell. Was smoked, so had to drop the weight.

B2: Seated DB Lat Raise - 25 and 20
25x10, 20x5, 20x10

Same as above

C1: Arnold Press - 30
x7, x7, x9

Was smoked, perfect form for these though

C2: DB Front Raise - 20
x7, x7, x10

See above lol.

In: 0315 Out: 0415 Weight: 182 $$$$$$$$$$$$$$$$$

-------------------------------------------------------------------
I felt huge yesterday during my rest day. Turns out it was because I gained 3 lbs lol. Hopefully they stay on this time! Counted my macros for breakfast, they are always the same so here they is:

Item ----------- Cals -- PRO -- FAT -- CHO

2x whole egg --- 266 -- 30 -- 15 -- 33
4x egg white --- 64 --- 16 -- 0 -- 0
Potatoes ------- 117 -- 2 -- 4.5 -- 22
Oatmeal -------- 180 -- 4 -- 0 -- 44
Mixed Fruit ----- 90 -- 9 -- 8 -- 8
Peanut Butter --- 588 -- 25 -- 50 -- 20
V8 -------------- 60 -- 2 -- 0 -- 14

Totals for my breakfast meal:
1365 Calories
88G Protein
77.5G Fat
141G CHO

Roughly 30% PRO 25% FAT 45% CHO

That is macro based on the chow hall. I doubt there are 33G carbs in 2 whole eggs though, but the oatmeal carbs should also be higher, so macro may be roughly accurate. I have 3 TBSP PB in about 2 cups oatmeal.

Any adjustments to recommend? I think removing the potatoes would be good to lower carbs slightly. Sometimes there is cottage cheese, I put about 1/2 cup on top of my fruit then which would increase pro, but its not every day.
 
votum said:
**** I just typed this whole thing up and then opened a new page instead of hitting submit ><

Ok here goes again...woke up at 0245 to work out before work at 6. Went well.
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Been there.....done that. LOL Many times I've typed out a long report just to have it all vanish before mine eyes!! :pat: :banghead:

Great workout session, by the way.
 
thundergod said:
Been there.....done that. LOL Many times I've typed out a long report just to have it all vanish before mine eyes!! :pat: :banghead:

Great workout session, by the way.
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Thanks TG, you are an inspiration to me :love:

Breakfast #2 macro:

6x egg white: 96 cals - 24G PRO
2 cups oatmeal: 180 cals - 4G PRO - 0F - 44G CHO
V8 - 60 cals - 2g pro - 0f - 7 cho
3 TBSP PB - 588 cals - 25pro - 50fat - 20cho

total: 924 cals - 55G pro - 50G fat - 71G CHO

Lunch macro:

Beef brisket: 356 cals - 10g pro 9g fat - 56g cho
white rice: 168 cals - 4g pro - 2g fat - 34g cho

total: 524 cals - 14g pro - 11g fat - 90g cho

------------I hope this lunch macro shows you guys the BS info I am working with...beef brisket has 56G cho...yeah right.-----------------------

2nd Lunch Macro:
Sandwich - wheat tortilla wrap thing, no clue on macro for it
2 slices beef - 276 cals - 39g pro - 12g fat - 0 cho
4 slices ham - 344 cals - 18g pro - 8g fat - 0 cho
4 slices cheese - 400 cals - 18g pro - 8g fat - 0 cho

Total: 1020 cals - 75g pro - 28g fat - 0 cho (there is some from the wrap)
 
Oh, feel like I should mention that the eggs and the PB came form nutritiondata.com so those are legit. Man PB is a great body builder food :)
 
Rough macro totals:

Calories: 3833 (+500ish for dinner)
Protein: 290G (+30ish for dinner)
Fat: 166.5G (+10ish for dinner)
Carbs: 302G (+30ish for dinner)

I didn't count dinner because I was hanging out with some friends and forgot, had a chicken breast, white rice, and broccoli. Also added 2 protein shakes to Protein. I think my macros look pretty good, although I could stand less carbs I am sure. I think I should cut out the fruit and potatoes from my first breakfast, what do you guys think? Should I change anything or is it good??
 
votum said:
Rough macro totals:

Calories: 3833 (+500ish for dinner)
Protein: 290G (+30ish for dinner)
Fat: 166.5G (+10ish for dinner)
Carbs: 302G (+30ish for dinner)

I didn't count dinner because I was hanging out with some friends and forgot, had a chicken breast, white rice, and broccoli. Also added 2 protein shakes to Protein. I think my macros look pretty good, although I could stand less carbs I am sure. I think I should cut out the fruit and potatoes from my first breakfast, what do you guys think? Should I change anything or is it good??
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That is a lot of fat Keithan, while fat typically needs to be 15 % or higher, going over 30 % usually gives no additional benefit for testosterone production and causes fat gain. ~Just my two cents
 
John Smeton said:
That is a lot of fat Keithan, while fat typically needs to be 15 % or higher, going over 30 % usually gives no additional benefit for testosterone production and causes fat gain. ~Just my two cents
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100G came from PB, 6tbsp per day, I could cut that down for sure
 
yah that's about 38% your calories coming from fat, remember a gram of fat is 9 calories....
 
6/3

Sad day today.

A1: Decline BB - 150
x10, x10, x10, x6, x10, x10, x10, x10, x10, x10

4th set was when I noticed a tweak in my shoulder. I decided to take it easy. But then I started pushing the bar apart harder, and the pain lessened a bit, so I decided to keep going. Strength is definitely increasing, no doubt about that, I could have gotten all 100 easily, but the shoulder hurting scared me so I ended that 4th set. I think I could have gone for 20 on the last set lol.

A2: Chinup - BW+10
x10, x10, x10, x10, x10, x8, x10, x7, x10, x4

Shoulder again. I stopped on the last set because of it.

B1: Incline DB fly - 15
x12.

I halved my weight to just try and slowly work my shoulder, didn't work well, so I just stopped my workout here and did a ton of rotator cuff work with 5lb dbs and 10lb cable. I did some modified deal where I do a lat raise from my sides, then continue overhead, and cross my arms coming back down to my sides, not sure if its a real move but it hit my cuffs good with it, so whatever.

I finished my main movements though, and I think I am going to abolish decline bench for the rest of the routine. Going to replace it with incline, lots of people tell me incline is less pressure on the shoulder, what say you pros?

To be honest decline isn't getting my chest as much as my lats for some reason o.O
 
votum said:
Sad day today.

A1: Decline BB - 150
x10, x10, x10, x6, x10, x10, x10, x10, x10, x10

4th set was when I noticed a tweak in my shoulder. I decided to take it easy. But then I started pushing the bar apart harder, and the pain lessened a bit, so I decided to keep going. Strength is definitely increasing, no doubt about that, I could have gotten all 100 easily, but the shoulder hurting scared me so I ended that 4th set. I think I could have gone for 20 on the last set lol.

A2: Chinup - BW+10
x10, x10, x10, x10, x10, x8, x10, x7, x10, x4

Shoulder again. I stopped on the last set because of it.

B1: Incline DB fly - 15
x12.

I halved my weight to just try and slowly work my shoulder, didn't work well, so I just stopped my workout here and did a ton of rotator cuff work with 5lb dbs and 10lb cable. I did some modified deal where I do a lat raise from my sides, then continue overhead, and cross my arms coming back down to my sides, not sure if its a real move but it hit my cuffs good with it, so whatever.

I finished my main movements though, and I think I am going to abolish decline bench for the rest of the routine. Going to replace it with incline, lots of people tell me incline is less pressure on the shoulder, what say you pros?

To be honest decline isn't getting my chest as much as my lats for some reason o.O
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as much as you hate to hear this you need to back off on everything that causes any pain. Your body is telling you you are injuring it.

start doing rotator cuff exercises for 10-15 minutes every other day. light weights nothing over 5 lbs
 
Bull**** computer at work isn't loading am.com.

What they said though bro, you don't want to end up gimp like the rest of us.
 
7/4

Another bad day :(

A1: Squat - 205

x11, x10, x7, x7, x6, 135x10, x10, x15, x15

A2: Leg Curl - 50

x10, x10, x10, x7, x10, x4, x10, x13, x13

Same deal today...my hips were dying. I think its the natadrols fault...joints are SUPER dry, despite taking 10G + fish oil, and 5 caps cissus a day...

This is not a neg for natadrol, more of a neg for my body lmao, I think what is going on is strength is increasing faster than my body can keep up, I am basing this off of the decline, strength was all there, but joints were bad.

Thanks for the tips guys!

I think another issue is doing my workouts fasted, and I am getting less rest now because of my schedule change....I kind of got ****ed on that, before I was getting a full meal before workouts, and a full 8 hours rest. Now I am lucky to get 6, and I have to hit the gym before work. I need to get that yoga X downloaded from p90x and do it on off days.

Also going to run every day this week, and try a de-loading rotation, going to stick with the same volume, but use MUCH lower weight. Also going to stretch a lot more. what do you guys think about the plan?
 
HAPPY 4TH OF JULY!!!


:usa:

Thank you for your service, soldier. :usa2:
 
Happy Independence Day! Here is a Montage of patriotic sexiness!
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Muahaha thanks there brothers! I got an AWESOME flag folding email today, will post up the pics when I get back to work!

Body is feeling a little better, but still going to take your advice into account and try a deloading phase. I think running will help a bit too
 
don't over do it my friend! listen to your body, and have a great 4th out there in indian country
 
Feeling a little better, took another day off. Woke up at 0245 for the gym, and rolled over :) HGHpro is to blame! Going to hit the gym hard tomorrow, I left off with shoulder day so I will start up there again. Will be able to tell straight away if my shoulder is good. Still going to de-load. Focusing on the negatives
 
7/8

Oh HELLS YEAAAAAHHHHH!!!!!

Tell you what men, I feel fuggin good! Wish I had a woman laying around somewhere :sgrin:

WAKEUP 0240
3 mile (ish) run

2 Scoops ASGT
Rotator Cuff exercises: 10 mins with 5lb dbs
Arnold Press: 30s x10, 10, 35s x10
Incline Hammer Curl: 30s x10, 10, 35s x9
BB Curl: 25x10, 45x10, 65x10
DB LAt Raise (super negatives): 15s x10, 10
Lat Pull Down: 26kg x10 super wide, x10 close, overhand grip on both

CABLESSSSS

Tri Pushdown: 50x10, 100x10, 130x10, 150x5
Tri Pullover: 50x10, 100x7 (I kept sliding all the way back lol, strength was there but the weight kept pulling me back to the machin, got sick of re-setting myself haha)
Tri Pushdown (meant to do forearm curl but was doing it wrong lol): 50x10, 80x10
Cable Curl: 50x10, 80x10

BW Dips, SUPER NEGATIVES: 10, 7, 5

Weight: 179.

Ok thing is, I am now doing my workout totally fasted, running before as well. I am fairly smoked, but I feel fuggin good. Miss the iron, even if only for a few days :)

I am happy with the weigh, I am losing waistline, cutting up, and my weight is staying at 179. I must have gained a pound or two as well, because before, weigh-in was after a meal and at least 2 liters of water, now its after no meal and 1 liter water, so its higher than a few weeks back :P Natadrol is a cutter though it sure seems like, becuase I am eating 4k cals a day, and leaning out. Off to the shower, Ill post some libido later, all the appropriate pics are on my work comp, only porn on the personal one haha:love::love::love::deal::deal::deal::deal::deal::deal::deal::bigok::bigok::bigok::32::32:
 
Been slacking on my nutso cardio for the 1000 mile goal o.O At 675 right now, since may. Not too shabby, but not yet complete! Going to hit the stupid bike tomorrow with some heavy weighted ab work
 
And some libido check/motivation
 

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7/9

****.

I was sleeping, then woke up, then said F it. This new schedule is really messing me up. I only get 5.5 hours sleep on my workout days, so my off days I just end up sleeping in lol.

Anyways, excited about hitting the iron tomorrow. Going to do incline bench because I have never done it, and because I want to puff my chest out a little more, bottom is more squared then it was a month ago, and incline will work more on puffing the top out :D Also going to try doing BW 10x10 pullups as my back movement. We'll see how that goes lol. Will just do chins if I run out of gas. Sticking with 135 for incline and bw for back though, I want to take it easy on the shoulder.

Watching knocked up btw, natadrol is making me laugh my ass off, not punch the tv lol.
 
Waist is 31.75 inches $$$

This is after my morning run, and I didn't take my shirt off to measure. Its stuck to my sweaty body and I am heading to gym now $$$ In a good mood, if sleep deprived
 
7/10

Run: Not sure how long, more than 2.25 less than 3.0 - 19:57:15

10mins rotator cuffs

A1: Incline Bench: 135lbs
x8, x9, x7, x8, x7, x6, x8, x8, x7, x6

This felt nice. Totally new movement, was pretty tough, kept my form nice, although was shaky sometimes, not from weakness just from not being used to keeping the weight more in front of my chest. Anticipate completing 10x10 next week (haha, well see)

A2: Shoulder width grip pull up - body weight
x10, x10, x10, x10, x8, x10, x8, x9, x10, x6

Easy stuff I guess :) I think pullups hit more back than chinups.

B1: Decline DB Fly - 30lbers
x10, x10, x10

Ow. Had to twist the dbs so they pointed towards the sky because we don't have any decline benches by themselves, just with the racks, so was twisting to not hit the rack on the side

B2: BO Row - 110
x10, x10, tired

Taking it easy, haven't hit this part of my back too hard in awhile, missing the deads o.O

Random Ab Work
Broom handle (re-bar with tape around it $$) side to side and right arm left ankle and vice versa
Seated twisty balled fist extravaganza - 100 reps

5 mins pretending to stretch and looking at the sexy ass and legs working out on a stepper behind me.

Time in: 0345 out: 0500 Weight: 177 - dont care anymore. Apparently my metabolism has kicked back into full swing and nothing I can do will gain weight. we shall see how the pp turinabol i have at home works in a few months, but I dont think anything natty is going to overcome my metabolism at this point, so new focus is just getting strong and keeping a solid diet, eventually ill gain weight when the metabolism slows i guess o.O If 4200 cals wont do it, then it wont happen (I walk 3 miles in 120 degree weather though, so that may be it)
 
7/11 haha

A1: squat - 135lbs ATG - deload sort of lol
10x10
Did all of them, a few were bad form, like maybe 5 reps total. ATG and super slow going down, pretty much went down until my legs pinched together to hard to go down any more, my ass didnt actually touch the ground LOL.

A2: Leg Curl - 40,50
50x10, 50x8, 40x8, 40x10, x10, x10, x10, x10, x8, x9

B1: Cable pull in - 25kg? Forgot to look. 6 plates on the cable mchine
x20, x20, x20

B2: Calf Raise - 110
x20, x20, x20

Broom handle abs

in:0346 out:0450 Wt: 178
 
ripping it up my friend!!! I bet you are loving that nice cool Iraqi summer!!! lol it is 62 degrees here in WA, your home... not to rub it in or anything!!!
 
Ill be there in 10 days mate :)

Off day today...just feeling like ****. Miss my ex girlfriend...and watched stupid ****ing sappy movies yesterday on accident (the Mexican and Love Actually) Doesn't help much that she said she wanted to get married. Oh well, I ****ed the relationship up a long time ago...been over a year now...6 months since we broke up. ****ing sap. Sorry guys, I really want a beer right now :(
 
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