wheres those numbers from today?did i miss em somehow?ive been waiting man!
Lol there comin right now! I hit the gym at 1700, did some muscular activations and a little coaching before I started my sets (had to teach my buddies wife how to DL, she just started working out so I had to do a lot of teaching today)
Pre-Workout: .5 Scoop Prodigy, 1 Cap Paragon, 1 Scoop Creatrona
Intra-Workout: 1 Scoop Compete, .5 Scoop Prodigy (I may up the Pre workout dose to 1 and keep the intra at .5 and see how I like it for squat day)
28Jan13
DL- Work up to a clean 1RM (no Grind, 3-4 second concentric)
Warm-Up sets: 185x3, 225x2, 245x2, 275x1
Working Sets: 295x1, 305x1, 315x1 (previous best), 335xF, 325xF
So my max didn't improve in number BUT what's more important is that my technique is much cleaner and the lift was much smoother than it was 4 weeks ago, I made an effort to protract my shoulder blades which allowed me to sit back a little bit and have my chest stay taller. The lift was much more hip drive than spinal extension and my lower back felt FANTASTIC. Now I just need to work on my hip drive and can start moving more weight (hopefully). The failure at 335 and 325 was technical failure, my hips rose too quickly and my lower back took the brunt of the load so I bailed on the lift, a lot of this is mental (I think) as I haven't every lifted more than 315 on conventional DL.
Good Mornings: 10RM from week 1 to failure.
135x10, 185x15 (OUCH)
My technique was much better on these today than it was last week, I was able to connect more efficiently with my glutes and hamstrings and my lower back didn't take the load like it did before, unfortunately I missed week 1 DL day so I don't know what my 10RM was, any way these felt good.
Complex 1
Supine Row: 1xFail // BWx17
Rear Delt Raise: 1x10 // 25x10
BB Shrugs: 1x10 // 225x10 (Strapped up)
Complex 2
Behind Neck Band Pull Apart: 2x12 // EHx12x2
Prone DB Shrugs: 2x10 // 60x10, 70x10
Side Bridge (10 sec): 2x3 (per side) // BWx3x2
BR External Shoulder Rot.: 2x15 (per side) // MDx15x2
No rotator cuff pain today, felt comfortable doing the rotations today and even picked up the EH bands for the pull aparts today. A little disappointed in my DL today but the rest of the session was phenomenal and I felt strong. I have vastly improved over these last few weeks as far as technique goes, now I just need to work on the deficiencies to start piling weight onto the bar again.
Not sure what my weight is currently, but I would be willing to bet that it is down a few pounds from the start of this log. Should be back up again by this weekend but I am going to keep an eye on it and adjust my calories as necessary. Appetite came back strong yesterday but I'm running out of food to cook with (basically just have rice, chicken, and beef) so I need to buy some fruits and veggies to add some variety back in. Won't be shopping until the 1st but will pick up a bunch of stuff then.
Supplement Notes: At this point I am willing to say that I am sleeping better with Paragon, I had expected this and it is probably the most enjoyable part of this whole experience right now. I sleep like a rock (literally), I wake up drooling on myself, feeling very refreshed even though I wake up when it's still dark out. Averaging 5-6 a night during the week right now and about 10 on the weekends but still feeling very alert throughout the day. I have been noticing an increase in my focus during my sessions, not getting too much of a stim feel but it is definitely a focus enhancement from Prodigy, I feel as if my intra workout recovery is improved over just using Compete but that is probably just a focus thing. I honestly can't tell you how long I'm in the gym everyday, I just show up get my sh*t done and leave. Still not a fan of the aftertaste, and the pump is lacking for me, but I would just stack it (like I've said before) with a non-stim pump pre and you'd be gtg. The aftertaste is non-existent when mixed with compete intra but it's a b!tch when I put that half scoop under my tongue.
