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thetinyguy said:
Another great day, i'm really starting to get in the groove of this style of training. Box squat is now up to 300 x 5 a lot easier than i thought today. Bench is up to 195 x 8 which is a PR :) No shoulder or elbow issues either. Barbell row is up to 175 x 5 strict, Pull-ups were a little stagnant so i threw in a few extra sets which should be good enough. Up to 15 GHR partials, i'm gonna have to find a way to make them more difficult since i'm out of ideas right now, I just feel stronger overall. My upper body feels a lot more "dense" my pec's bounce a lot easier too. My chest seems to really really respond to lower reps like 3-5, My bench form is getting so much better too. I control it textbook and i feel very stable now. Overall everything went exactly the way i wanted today, Wednesday is deadlift day again 425 with a belt let's do this shiiit!!!
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nice work, Congrats on your deadlift pr and slow and steady wins the race. =)

as for your barbell rows, are you doing them 45 degrees or even lower?
 
John Smeton said:
nice work, Congrats on your deadlift pr and slow and steady wins the race. =)

as for your barbell rows, are you doing them 45 degrees or even lower?
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Thanks man, yeah everything is going great. I broke through my box squat "plateau" and 300 felt really light. Goals are: 505 x 5 Deadlift, 405 x 5 Box Squat, 250-300 x 5 Bench press, 205 x 5 Standing Military Press and 225+ x 5 Barbell Rows.

They are right at 45 degrees, i pretty much lower myself into the bottom of a stiff leg deadlift position and pull straight up my leg to the middle of my abdominal area. I try to keep the bar close to my legs so i do not strain my lower back as well.
 
mkretz said:
how do u like incorporating crofit like things into a bodybuilding routine, i was always hesitant to try it, i did it for a little bit but dunno how they can work together
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Look up on youtube Dana Bailey takes on crossfit, i do that routine from time to time.
 
thetinyguy said:
Thanks man, yeah everything is going great. I broke through my box squat "plateau" and 300 felt really light. Goals are: 505 x 5 Deadlift, 405 x 5 Box Squat, 250-300 x 5 Bench press, 205 x 5 Standing Military Press and 225+ x 5 Barbell Rows.

They are right at 45 degrees, i pretty much lower myself into the bottom of a stiff leg deadlift position and pull straight up my leg to the middle of my abdominal area. I try to keep the bar close to my legs so i do not strain my lower back as well.
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Great goals, you'll be there in no time!
 
Damn hit my goal for the week today of 425 x 5 Deadlift, form was pretty good just need to get that stupid bar in the same starting position every time. Other than that all my warm-ups literally FLEW off the ground. I might try to just tone down my speed so i don't fatigue as much. Anyone have input on this? like say you warm-up but do the reps faster, would that have a negative impact on your final working heavy set?
 
NVM i looked up some opinions and it's a good idea, it beats in the nervous system to do the movement explosively. Pretty happy with how today went though :)
 
Good to hear you figured it out. Your breaking PR's left and right while still on a calorie deficit? congrats on the PR's

Nick, If you want to keep logging or start a new one please let me know.

we came out with African Mango recently, Ill be stacking this and raspberry ketones for a fatloss stack.
 
John Smeton said:
Good to hear you figured it out. Your breaking PR's left and right while still on a calorie deficit? congrats on the PR's

Nick, If you want to keep logging or start a new one please let me know.

we came out with African Mango recently, Ill be stacking this and raspberry ketones for a fatloss stack.
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Thanks John, It's really getting tough though to add 10Lbs each week so i'm gonna back off a little and only add 5Lbs per exercise each week. I'd be looking at 60Lbs on all my lifts in 12 weeks which i'd be extremely happy with. And if i feel "good" i will just do more reps so if i get 6-7 instead of 5 that's fine.

I also had my friend checkout my shoulder he said it's a weak rotator cuff, so beginning last week i've been doing a bunch of exercises and warming up a ton before training. It's made a HUGE difference, no pain and i feel a lot more stable on bench press/squats which usually pull my shoulder in weird positions. I think by the time i get 400 box squat i will be looking at a good 400+ low bar squat for at least 5 reps, The box squat really messes with you since you literally release all tension sitting down. Probably one of the most difficult exercises besides the deadlift.
 
thetinyguy said:
Thanks John, It's really getting tough though to add 10Lbs each week so i'm gonna back off a little and only add 5Lbs per exercise each week. I'd be looking at 60Lbs on all my lifts in 12 weeks which i'd be extremely happy with. And if i feel "good" i will just do more reps so if i get 6-7 instead of 5 that's fine.

I also had my friend checkout my shoulder he said it's a weak rotator cuff, so beginning last week i've been doing a bunch of exercises and warming up a ton before training. It's made a HUGE difference, no pain and i feel a lot more stable on bench press/squats which usually pull my shoulder in weird positions. I think by the time i get 400 box squat i will be looking at a good 400+ low bar squat for at least 5 reps, The box squat really messes with you since you literally release all tension sitting down. Probably one of the most difficult exercises besides the deadlift.
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yeah rotator work before chest, shoulders, and back imo, is a must. This little device has worked wonders

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60$ on amazon
 
John Smeton said:
yeah rotator work before chest, shoulders, and back imo, is a must. This little device has worked wonders

Invalid Link Removed

60$ on amazon
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Dude thanks for that video :)
 
MuscleGauge1 said:
Great work buddy! Your muscles are really starting to pop! Keep it up
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:D thank you!

That's exactly what i'm going for, this is my first time seriously dieting down since a year and a half of bulking. It's so awesome to see everything coming in, i can see vascularity pretty well for the first time in my life!

Okay guys coming very soon i have an absolutely SICK natural stack i'm going to do, afterwards i'm gonna go off all boosters for 2-3 months.
Here's my secret weapons...
D-AA
Bridge (like stoked Resveritrol etc)
Product X Dermasize - LG Sciences non-hormonal
Sovereign - UG Pharma EPIC non-hormonal i gained 6Lbs off of one bottle!!

Going to run all that for 4-8 weeks while dieting/cardio etc.

After i will take a good 2-3 months off everything and by then i should be in "lean bulk" mode since i would say I'm very close to my goals lean wise as of right now. Still holding fat around my mid-section but not as much, Vascularity is visible in chest and slightly in arms as well. Plus you can bet your bum i'm gonna log my journey! :)

I will also say that without a doubt i broke down a barrier yesterday with that 425 deadlift, it was the first time i actually felt my legs burning from low reps, my entire body was shaking too. I was mentally drained the rest of the day as well. I have many many other tricks i can resort to if i hit wall with my training too. I've been religiously watching EliteFTS and Westside Barbell videos to leech from the masterminds of strength. Although the program I'm doing is geared towards both Hypertrophy and Strength, i could always switch for 1-2 months if i feel stagnated. That's my plan for now, use a program for 2 months OR until it stops working. I'm giving it 200% and i'll know when I'm done.
 
Also this cycle above will depict some decisions i may make in the future, If i make great or even good progress with the above i will not consider PH's or AAS for a long long time if even doing it at all. I believe my goals are achievable without the use of them, there are so many ways around barriers that most people look past. Periodization will do wonders if done with the correct amount of effort.
Future plan is this in "periods" of about 8 weeks each meaning up to a full year to complete a full cycle.
1. Continue 5x5 until i reach a stagnation in all lifts (Mostly strength with some hypertrophy) high frequency
2. Go to Max OT training or DC style training (Strength with more hypertrophy) slightly less frequency
3. Go to Intentions style bodybuilding training with contraction focus with rest/pause + drop sets + Static holds (Pure Hypertrophy maybe a little strength) Low frequency every 7-8 days.
4. Repeat

As you can see i am "systematically" de-loading so to speak. Starting with 3-5 reps, then 4-6+ reps and finally 6-20+ reps.
With heavier weights i am avoiding muscular fatigue and building up my nervous system. Will be used with bulking or dieting.
With moderate-heavy weights i am brushing muscular fatigue and also still building the nervous system. Will be used with bulking maybe dieting.
Finally with moderate weights i am initiating full muscular fatigue. TUT with this will be 40 seconds +, Will be used strictly for bulking.

I am setting and "priming" myself to grow as much as possible, Hitting the muscle with different frequencies and different loads/TUT Etc.

Also as more fatigue sets in, there will be more rest. Catch my drift? :D

And if i need time off I'll take a week or so, but with how i understand my body right now i should be fine.
 
Man with the plan! Great goals my friend you will conquer all looking forward to future LOGs.
 
TurningGreen said:
Man with the plan! Great goals my friend you will conquer all looking forward to future LOGs.
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Yeah Buddy! I might make a new log or just continue this one.
 
D2footballjrc said:
Either way let us know, I like to follow people's progress!
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Will do! Sometimes i'm wondering why i don't just rep AI, i mean we have helped each other a sh*t ton. I wear all my AI shirts to the gym like a boss too haha
 
thetinyguy said:
Also this cycle above will depict some decisions i may make in the future, If i make great or even good progress with the above i will not consider PH's or AAS for a long long time if even doing it at all. I believe my goals are achievable without the use of them, there are so many ways around barriers that most people look past. Periodization will do wonders if done with the correct amount of effort.
Future plan is this in "periods" of about 8 weeks each meaning up to a full year to complete a full cycle.
1. Continue 5x5 until i reach a stagnation in all lifts (Mostly strength with some hypertrophy) high frequency
2. Go to Max OT training or DC style training (Strength with more hypertrophy) slightly less frequency
3. Go to Intentions style bodybuilding training with contraction focus with rest/pause + drop sets + Static holds (Pure Hypertrophy maybe a little strength) Low frequency every 7-8 days.
4. Repeat

As you can see i am "systematically" de-loading so to speak. Starting with 3-5 reps, then 4-6+ reps and finally 6-20+ reps.
With heavier weights i am avoiding muscular fatigue and building up my nervous system. Will be used with bulking or dieting.
With moderate-heavy weights i am brushing muscular fatigue and also still building the nervous system. Will be used with bulking maybe dieting.
Finally with moderate weights i am initiating full muscular fatigue. TUT with this will be 40 seconds +, Will be used strictly for bulking.

I am setting and "priming" myself to grow as much as possible, Hitting the muscle with different frequencies and different loads/TUT Etc.

Also as more fatigue sets in, there will be more rest. Catch my drift? :D

And if i need time off I'll take a week or so, but with how i understand my body right now i should be fine.
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Great plan! make sure you focus on the form as well, not just the weight
 
jiggamanbill said:
Great plan! make sure you focus on the form as well, not just the weight
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Always have since my shoulder started bothering me, i just HAVE to do it since my joints will really bother me. 5x5 is nice because i am only adding 5-10lbs on each exercise a week keeping the same form.
 
o tiny u just continue to motivate, love it man keep it up and u bet ur a** ill be following btw i got a log goin for intimidate adn reversitol v2, try t find to i cant link right now.... id love t have u in!
 
Okay today was like WTF, i tried the new nanovapor and not sure if i took too much or what but i felt very hot/too energetic/anxious. Made me literally not want to train. I may have to only do 1 scoop but i still managed PR's on all 3 main lifts by some miracle, i swear my rest intervals were 1 minute TOPS so i facked up that part..

Squat 305 x 3, 275 x 8 (THIS WAS SO DAMN HARD FOR SOME REASON) PR.
Bench 200 x 3, 170 x 8 Felt O.K. PR.
BB Row 180 x 5 good reps was good PR.
Then my assistance exercises kinda went downhill from there, joints started feeling really "dry" i ate low carbs yesterday and that could be why.. Didn't even bother with weighted pull ups or Dips.

I don't want to jump the gun but i have already gained 20+lbs on all my lifts, Maybe i just need high calories for a day and see how i feel on monday. I have to take into considering dieting etc. Any opinions??
 
Go and try that high cal day and throw in some carbs. I start to get lethargic after a few days of very low carbs, but a refeed always gets the gears turning again...also you'll probably notice a nice "food pump" which is always cool.
 
TurningGreen said:
Go and try that high cal day and throw in some carbs. I start to get lethargic after a few days of very low carbs, but a refeed always gets the gears turning again...also you'll probably notice a nice "food pump" which is always cool.
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That's what i'm planning on doing, i got my fix yesterday with carbs after the workout haha. I want to start carb cycling so i can finish this diet and just eat normally at maintenance. I feel good today, i have a set plan diet wise that will involve 1-2 days low carbs and always carb up on the 3rd day with moderate carbs. Never done it before so well see how it goes, gonna love me some chicken/cheese/eggs/turkey/beef!
 
thetinyguy said:
Always have since my shoulder started bothering me, i just HAVE to do it since my joints will really bother me. 5x5 is nice because i am only adding 5-10lbs on each exercise a week keeping the same form.
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Good... its funny... you never notice how much you use a specific muscle until its injured!
 
Okay i'm officially deloading for a week or two, shoulder is just getting more irritated. It's just overworked so i'm going to go very light the rest of the week on all pushing movements. Squats are still improving so i'm just gonna stick at 305 and try to get up to 20 reps. Got 7 today with form fixed.

Plus all the low carb days are catching up to me i feel so damn tired now, time to pump up the volume and lower the weights!
 
thetinyguy said:
Okay i'm officially deloading for a week or two, shoulder is just getting more irritated. It's just overworked so i'm going to go very light the rest of the week on all pushing movements. Squats are still improving so i'm just gonna stick at 305 and try to get up to 20 reps. Got 7 today with form fixed.

Plus all the low carb days are catching up to me i feel so damn tired now, time to pump up the volume and lower the weights!
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Good call, got to listen to the body.
 
UNCnate said:
Good call, got to listen to the body.
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Yeah buddy, plus my diet is starting to get really intense with lowering carbs and such. Think it's the only way i'll diet from now on i like how effective it is. Just sucks when your like a zombie almost, the energy you get from protein/fat is a lot more different than carbs. Not as alert and kind of drowsy like.
 
thetinyguy said:
Yeah buddy, plus my diet is starting to get really intense with lowering carbs and such. Think it's the only way i'll diet from now on i like how effective it is. Just sucks when your like a zombie almost, the energy you get from protein/fat is a lot more different than carbs. Not as alert and kind of drowsy like.
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I wouldnt recommend it just yet -but maybe I would lol ec stack at 25/200 works wonders first thing upon awaking when trying to get really lean. Only use this when trying to get real lean because when getting lean you can do this without it. Its something to be researched
 
John Smeton said:
I wouldnt recommend it just yet -but maybe I would lol ec stack at 25/200 works wonders first thing upon awaking when trying to get really lean. Only use this when trying to get real lean because when getting lean you can do this without it. Its something to be researched
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Will definitely look that up for the future John, thanks for the recommendation. So far so good with how things are going, getting more compliments too :D

Going to have a major carb up day this weekend just once a week then back to the grind. Gonna kill it this month!
 
Life can be rough without carbs, but over time you will get used to functioning without them...you almost build up a tolerance to a carb free or cycling lifestyle...for me at least. Id be interested to see how things progress for you.
 
TurningGreen said:
Life can be rough without carbs, but over time you will get used to functioning without them...you almost build up a tolerance to a carb free or cycling lifestyle...for me at least. Id be interested to see how things progress for you.
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I agree, i'm like re-learning how to function xD but anyways i can really really tell my sensitivity to carbs is building because today i had a small meal of a measly 37 carbs and i feel like i just took a pre-workout haha but i have a game plan that MAY allow me to have some epic PR workouts even while low carb cycling. Plan is to take 1 scoop Karbolic (about 50 carbs from potatoes/rice) about 1 hour pre workout with 6 Vasotropin by gaspari, i'm hoping it shuttles the carbs straight to my muscles and i have a limited energy source JUST enough to hit some PR's and finish my session. Only other carbs will be another scoop karbolic post workout. Gonna see how that goes!

Also my vascularity IMMEDIATELY popped out after that small carb meal. About to go do more cardio with a friend!
 
jiggamanbill said:
you HAVE to listen to your body... I used to just train through it, but now I realize its better to repair for a day or two instead of being injured and out for weeks or months
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exactly, today i did high reps with drop sets and just went for insane pumps which were kind of there but not really considering the lack of carbs. Gonna have a small carb meal right now and relax lol
 
yeah man you get the "carb pump" from introducing carbs into the system after a low carb cycle...The veins come out something fierce. I use this sometimes as an indicator that I am effectively restoring carbohydrate levels...may not be the best most scientific method, but it helps me.
 
TurningGreen said:
yeah man you get the "carb pump" from introducing carbs into the system after a low carb cycle...The veins come out something fierce. I use this sometimes as an indicator that I am effectively restoring carbohydrate levels...may not be the best most scientific method, but it helps me.
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I went by that too haha, i can definitely see my veins more after that carb up day. Today it's back to low carbs though!
 
thetinyguy said:
I went by that too haha, i can definitely see my veins more after that carb up day. Today it's back to low carbs though!
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I have such a hard time on low carb. I get cranky something fierce.
 
Same here guys haha it is absolutely horrible but i've decided to just increase my activity rather than carb cycle for now, now training 6 days a week low volume but more frequent. From the experience i had with that powerlifting split i noticed i recovered fairly quick so now i am going to try and apply it to bodybuilding every workout there are around 5 exercises with 2-3 sets each thats it for 2 bodyparts
 
here is a little tip when a person is on hormonals they can low carb it and still get great pumps because of the androgens. without hormonals, such is not the case. That is why i love them pre contest

I am not recommend anyone do them , only to get your goals, if that is what it takes to get your goals.

There is much more to bodybuilding than hormonals- with the main being nutrition..in addition, training, sleep , then supplements.

Keep up the good work Nick
 
John Smeton said:
here is a little tip when a person is on hormonals they can low carb it and still get great pumps because of the androgens. without hormonals, such is not the case. That is why i love them pre contest

I am not recommend anyone do them , only to get your goals, if that is what it takes to get your goals.

There is much more to bodybuilding than hormonals- with the main being nutrition..in addition, training, sleep , then supplements.

Keep up the good work Nick
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exactly!!!
 
John Smeton said:
here is a little tip when a person is on hormonals they can low carb it and still get great pumps because of the androgens. without hormonals, such is not the case. That is why i love them pre contest

I am not recommend anyone do them , only to get your goals, if that is what it takes to get your goals.

There is much more to bodybuilding than hormonals- with the main being nutrition..in addition, training, sleep , then supplements.

Keep up the good work Nick
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I agree man, i am thinking of trying halodrol still but i think i will be able to get their without it this time. I'd rather save my receptors for a bulking superdrol cycle or something. I do plan to start bulking in mid July or August so guess well see from that point. Thanks John appreciate it. I'll get some new pics up tomorrow to show you all where i'm at now.
 
Current Setup:

-Sunday: Back Thickness And Biceps fullness (scapula retraction emphasis for back)
WG Pull Up top end ROM
Bent Row UnderHand grip
T-Bar Row Close grip
Ez Bar curl ss/ preacher machine
-Monday: Legs and shoulders
Front Squat
Leg ext top end ROM
GluteHamRaise
Seated Calve raise
Seated DB laterals ss/ standing laterals
lat pull rear delt row
Arms bent and back db shrugs
-Tuesday: Chest/Tri's (upper chest emphasis)
Inc. DB press
Slight Inc. DB press
Chest dips
Rope Pushdown ss/ skull crushers
Cable xover
-Wednesday: OFF
-Thursday: Back Width and Biceps (lat and brachialis emphasis)
Hammer grip pull ups bottom ROM
Bent Row overhand grip
Hammer grip wide pull down
Hammer grip bar 21's
Seated hammer curls
-Friday: Legs and shoulders
Stiff leg deads
low bar barbell squat
GlutehamRaise
DB Lunges
Standing calve raise
Wide grip upright row
lat bar rear delt row
-Saturday: Chest/Tri's
DB press flat
Slight incline db press
High incline db press
Dips ss/ skullcrushers
CG Bench ss/tri kickbacks

Repeat

2-3 sets per exercise, a LOT lower volume than i used to do. SO far i have left the gym feeling a lot more energetic and not as stressed out. I really am starting to love skull crushers!
Rep range is all over the place, some exercises i go heavy on and some lighter depending on how i feel. Tried to tailor this program to how my body has reacted. It likes frequency but not tons of heavy sets. This should workout perfectly. So far my first prediction was 100% spot on, i predicted my hunger would rise around 6-12 and it has been picking up a lot right around that time ironically. Did chest/tri's today and had an epic pump that even lasted all throughout my cardio and a little while i was at home almost 1 hour later!
 
Updated Pic's! Weight is between 228-233Lbs ironically my weight is still almost the same every week but i look better and better. :)

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thetinyguy said:
Same here guys haha it is absolutely horrible but i've decided to just increase my activity rather than carb cycle for now, now training 6 days a week low volume but more frequent. From the experience i had with that powerlifting split i noticed i recovered fairly quick so now i am going to try and apply it to bodybuilding every workout there are around 5 exercises with 2-3 sets each thats it for 2 bodyparts
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Sounds like a good plan.. just keep watching how your body is responding
 
Good work bro as usual...also looking forward to seeing how this new protocol works for you.
 
TurningGreen said:
Good work bro as usual...also looking forward to seeing how this new protocol works for you.
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Thanks green, i'm busting my booty! So far so good though i'm only doing like 2 sets per exercise and stopping short of failure on some. Today i hit 205 x 10 true ATG squat. I was soooo damn low i felt my entire legs/ass working and almost had a pump. My appetite is really picking up today so i'm gonna adjust my diet accordingly. Also did SLDL 315 x 10 today which i think next time i'll go lighter and stretch more either way today worked out amazing since i took 1 scoop of C4, I have been off pre workouts for a week and my tolerance is already back to how it used to be but the plan from now on is to only use a pre workout when i am tired, and other days i will just use 5g citrulline with 4 nanostim for focus and pumps. The caffiene literally kicked in super hard today i was surprised!
 
thetinyguy said:
Thanks green, i'm busting my booty! So far so good though i'm only doing like 2 sets per exercise and stopping short of failure on some. Today i hit 205 x 10 true ATG squat. I was soooo damn low i felt my entire legs/ass working and almost had a pump. My appetite is really picking up today so i'm gonna adjust my diet accordingly. Also did SLDL 315 x 10 today which i think next time i'll go lighter and stretch more either way today worked out amazing since i took 1 scoop of C4, I have been off pre workouts for a week and my tolerance is already back to how it used to be but the plan from now on is to only use a pre workout when i am tired, and other days i will just use 5g citrulline with 4 nanostim for focus and pumps. The caffiene literally kicked in super hard today i was surprised!
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Watch out Nanostim still has stims as well...
 
AaronJP1 said:
Watch out Nanostim still has stims as well...
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Just some Yohimbine but its for focus, im more worried about caffeine it's been killing my energy
 
massive shoulders. what do you attribute that shoulder mass too?

nice work. Your testosterone is surging right now and by the sounds of it, the quick recovery means that it is. Take advantage of your test levels and I suggest waiting as long as you can to try a hormonal.
 
John Smeton said:
massive shoulders. what do you attribute that shoulder mass too?

nice work. Your testosterone is surging right now and by the sounds of it, the quick recovery means that it is. Take advantage of your test levels and I suggest waiting as long as you can to try a hormonal.
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Thanks John they are one of my favorite body parts to train :) I used to always start with the traditional front/side/rear style shoulder workout but now i usually start with rear/side and maybe do front, i do rest pause high reps with them and drop sets, my favorite movments so far are seated laterals focusing on bringing my pinky and elbow up for side delts/rear delts. For rear delts i go to a lat pull down grab the bar but do not sit in the pad, squat sort of to stabilize myself and i focus on lifting my shoulders up slightly and using a wide grip bar i pull just enough to feel my rear delt contract and try to squeeze, higher reps usually for everything since they seem to respond best to them. Rest/pause sometimes on that too. Only body part that seems to respond to heavy stuff is my chest, shoulders sometimes will go heavier on but not unless i hit a stagnate.

I noticed my rear delt popping out last workout and i was so excited i just kept looking at it, i want to say shoulders are a pump to grow muscle. My tri's have been responding a lot better to stretch style stuff lately like skullcrushers and overhead extensions too. Just some notes!

I'll be dieting for the rest of next month then adding some more calories to see how it goes!
 
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