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Strafe, mTOR, Bayne's muscle growth and recovery

kbayne

kbayne

Legend
First, huge shoutout and thanks to dsade for allowing me to give Strafe a run and see what it can do while doing a triple dose daily.

If you aren't familiar with what Strafe is, here is the link to the write-up:
http://anabolicminds.com/forum/evomuse/263582-evomuse-strafe-writeup.html

Dosing
First thing in the morning upon waking, post-workout, and pre bed.

Training
7 days a week with a split of:
Legs
Chest/Shoulders
Back/Calves
Chest/Shoulders/Abs
Legs/Arms/Calves
Back
Arms/Calves/Abs

Training is mainly consisting of Mountain Dog training. Workouts are very intense and painful. I put a lot of emphasis on feeling the movement and mind/muscle connection. So the ego part of lifting doesn't come out a whole lot. With that being said, don't get it twisted. The sessions are very detailed and consist of plenty of drop sets, rest-pause, super sets, and extreme stretching.

As for cardio, I will be doing 2-3 HIIT sessions a week while rotating in a few LISS sessions.

Things to note
Will be looking for:
Recovery/DOMS
Body composition
Lean body mass
Strength

Diet
Calories: 2900
Fats: 71 grams
Carbs: 348 grams
Protein: 218 grams

Currently in a gaining phase, so calories and macros will change.

This should be fun but painful :). Going to really push myself and see what can be done in the next ~25 days.
 
Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
 
In.
 
kbayne said:
Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
Click to expand...

Loving it bro. Although we train different, we seem to have some really similar styles. Love ur split also. Great stuff so far!
 
kbayne said:
Thanks for joining fellas.

I'll try to get as much video and pics as I can. Today is back day (my favorite) so we will see what kind of damage can be done :).
Click to expand...

The pics and video are going to be the most challenging part lol. I need a go pro to strap to my chest or sumthin
 
kbayne said:
Thanks for joining fellas.

I'll try to get as much video and pics as I can. Today is back day (my favorite) so we will see what kind of damage can be done :).
Click to expand...

The pics and video are going to be the most challenging part lol. I need a go pro to strap to my chest or sumthin
 
Took my morning dose upon waking and post workout. Will consume my third dose pre-bed here soon.

Single arm BB rows:
3 warm up sets of 10
4 working sets of 12, 10, 8, 6

- 4 set at 125
Invalid Link Removed

Partial pulldowns super set behind the neck pulldowns:
2 warm up sets of 8/8
3 working sets of 8/8

Deadlifts:
5 feeder sets of 3
3 working sets of 3

- 3 set at 405
Invalid Link Removed

Deficit deadlifts:
3 working sets of 3

- 3 set at 365
Invalid Link Removed

Smith machine rack pull:
3 working sets of 10

- 3 set at 225
Invalid Link Removed

DB pullovers:
3 working sets of 12

Underhand wide grip pull-ups super set straight arm pulldowns:
3 working sets 7/10

Standing calf raise machine:
2 feeder sets of 10
4 working sets of 10
 
It literally took me for freakin ever to upload the videos from my Mac because Apple decided to make it extremely retarded and difficult to upload photos. It's 10x easy just to upload straight from my phone but easier to edit photos on computer.

Anyways, I am pretty sore this morning from yesterday's back session. All the deads and rack pulls did some damage on me.

Had an awesome workout though.
 
Post workout shots
Weighing around 198-199


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You look awesome!
 
kbayne said:
Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
Click to expand...

Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
 
dsade said:
Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
Click to expand...

Oh I believe you. I've tasted a good amount of non flavored ingredients and I can only imagine how hard it is to mask some of the taste.
 
dsade said:
Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
Click to expand...

Honestly bro its really good if you ask me. Yea its a little bitter, but nothing to complain about. I threw it in some vanilla protein and it made it delicious. Plus its not the same ol flavor
 
EMPIREMIND said:
Honestly bro its really good if you ask me. Yea its a little bitter, but nothing to complain about. I threw it in some vanilla protein and it made it delicious. Plus its not the same ol flavor
Click to expand...
Honestly, I don't even like cantaloupe. But this is actually something that turned out so good that I enjoy it.

Still not gonna eat the fruit, though. This would make a pretty good Gatorade or intra flavor, IMO
 
Chest & shoulders on deck for today
 
Let's see what kinda nasty pump I can get
 
Sub
 
I'm def in and awesome start too

Are you still taking PA? Cause that activates mTor or anything else?
 
I think Strafe will make the Zumba sessions that KB and Empire are doing even more effective.
 
Upset about no personal invite, but in nonetheless. :)

I like your training split by the way. What do macros typically look like for you nearing the end of a gaining phase?
 
Awesome chest/shoulder session today! Huge pump.

Very slight flat DB bench press:
4 warm up sets of 10
2 feeder sets of 5
2 working sets of 3

Invalid Link Removed
- spotter would have been nice especially on the first rep

Flat DB twist press:
1 feeder set of 12
3 working sets of 12

HS Decline Press:
2 sets of 10
1 drop set of 10, 10, 15, push up to failure

Invalid Link Removed

Incline DB Flye:
3 working sets of 10

Seated machine lateral raise:
4 sets of 15
1 drop set 15, 15, 15, 15

Seated SM shoulder press:
1 set of 10
3 working sets of 8

Behind the neck SM shoulder press:
3 working sets of 10

SM Shrugs super set BB front raise:
3 working sets of 15/12
1 drop set of 15, 10, 10

Invalid Link Removed
 
aaronuconn said:
Upset about no personal invite, but in nonetheless. :)

I like your training split by the way. What do macros typically look like for you nearing the end of a gaining phase?
Click to expand...

Go ahead and neg me :)

Ya I've messed around with my split quite a bit and find this is what I respond to well and enjoy.

I'll more then likely get up to around 75-80 grams of fat, 400-450 carbs, and 220 protein.
 
kbayne said:
Awesome chest/shoulder session today!
Click to expand...

Your pacing especially on the eccentric is exactly like mine. Looking good.
 
Ok, from the bif man himself....

From the advanced options (go advanced) there should be an option to select video clip. Click on that and enter the youtube url.

Let's try this out...

[video=youtube;dQw4w9WgXcQ]https://www.youtube.com/watch?v=dQw4w9WgXcQ[/video]
 
Ok, so go advanced, select the icon that looks like a film strip, then paste the URL. Voila...Anabolic Minds and Admin, never gonna give you up.
 
dsade said:
Your pacing especially on the eccentric is exactly like mine. Looking good.
Click to expand...

Thanks boss!

I try to put a lot of focus on the eccentric with most movements.
 
dsade said:
Ok, so go advanced, select the icon that looks like a film strip, then paste the URL. Voila...Anabolic Minds and Admin, never gonna give you up.
Click to expand...

Are you just trying to figure out how to upload videos from YouTube?
 
Its in the quick reply bar as well. The little film strip. 2nd form last on the right.
 
kbayne said:
Are you just trying to figure out how to upload videos from YouTube?
Click to expand...
Someone asked how to embed the video rather than simply linking out to it. Might have been that "other guy's" log.
 
Body is pretty beat up and sore.

Got legs and a bit of arms on deck tonight.
 
dsade said:
what'a your dosage timing again?
Click to expand...

Upon waking, post, pre-bed

Timing between dose 1 and 2 is about 5-7 hours and between 2 and 3 is about 5-6 hours.
 
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