Nutracuetical Innovations 11K-Test Oral
- Thread starter EMPIREMIND
- Start date
EMPIREMIND
Well-known member
Yes very true. I did a fasted arm workout the other day after i had a carb dy, but it was in the morning. It was a phenominal workout btw. But i think because im fasting and have already hit two cardio session, by the time i get to pm training i wanna pass out lol. But like u said if it doesnt break you itll make you! Also feel alot more comfortable knowing that 11kt will help prevent some muscle loss so im considering pushing it a little more as far as the diet goes. I wanna see what i can do.
NutraChem
Active member
You never know until you try! (that paraphrases my sig, lol)
The vast majority of times when I've forced my limits to the bounds of absurdity, I've found that I was more capable that I had imagined and that that's where your true power is realized. Fasted training isn't easy, but your genes will respond to compensate! Good supps don't hurt either.
EMPIREMIND
Well-known member
You never know until you try! (that paraphrases my sig, lol)
The vast majority of times when I've forced my limits to the bounds of absurdity, I've found that I was more capable that I had imagined and that that's where your true power is realized. Fasted training isn't easy, but your genes will respond to compensate! Good supps don't hurt either.
Thats what i figure. So all in all i really pushed it today. Fasted since wednesday night. Did three cardio sessions on thursday with three caps of 11kt before each and today did two cardio session with a cap of 11kt before each as well. After the second bout of cardio i had to eat. I had 7 free range whole eggs and 8 pieces of natural nitrate free turkey bacon. Took with some digestive enzymes. These are the fastest digesting foods i eat. That was around 800cals. Then i have a coffee cup filled with 3 tablespoons of lean beef aminos chocolate flavor, 28 grams of grass fed butter and 28 grams of coconut oil. Once again faster to digest than solid food. I will make a coffee and let that mix in. My plan is to consume all of it before 5pm so i have a solid 1300 cals in me before i train tonight. I have a program i wrote called "trap till im dead" lol all traps and deadlifts and some rear delts and rhomboids too... Ready to push it!
smith_69
Well-known member
don't be greedy with the trap program- sharing is caring
EMPIREMIND
Well-known member
Its coming bro, itll be in my post tommorow. Im giving you guys all my secrets in this log man...
I expanding on my trap and dead program from last week. Include alot of isolated trap work and hanging stretches to preexhaust. Then im hitting deads right after to really drive it home.
smith_69
Well-known member
and it is most appreciated bro
NutraChem
Active member
Sharing is caring! Tru dat.
Safety Pup quote right, from the back of those school milk cartons? (lol) Always go straight home after class, and don't play with matches either!
smith_69
Well-known member
Sharing is caring! Tru dat.
Safety Pup quote right, from the back of those school milk cartons? (lol) Always go straight home after class, and don't play with matches either!
mother in law always says that to my kids- lol
EMPIREMIND
Well-known member
Day 9
AM Fasted Cardio: 45 min incline treadmill
Midday Fasted Cardio: 30 min stairs
PM Training: Traps and Deads
Training Overview:
DB Shrugs
50x50
75x30
100X20 with squeeze at top and habging stretch at end of set.
On Nautilus Machine:
Single arm shrugs
1 45-plate each side x 30
2 45-plates each side x 20
3 45-plates each side x 15
4 45-plates each side x 9
Dead-lift off level 2
2 45-plates each side x 25
3 45-plates each side x 25
4 45-plates each side x 25
5 45-plates each side x 15
Drop Set:
6 45-plates x10 >drop>5 45-plates x7 >drop> 4 45-plates x5 >drop> 3 45-plates x7 >drop> 2 45-plates x10 >drop> 1 45-plates x15
DB Shrugs w/100's
30 reps >30 sec hanging stretch
Chest supported Row Machine: Overhand - Wide Grip
3 sets 12-15
1 drop set: 4 drops, each to failure
Bent over Pendlay BB rows, wide overhand grip
4 sets of 12-15
Thoughts: had a solid workout, not much volume, but hit it hard and was wiped out when i left. The last drop set of deadlifts was the pinnacle of the workout and i gave it all i had. Another day down.
AM Fasted Cardio: 45 min incline treadmill
Midday Fasted Cardio: 30 min stairs
PM Training: Traps and Deads
Training Overview:
DB Shrugs
50x50
75x30
100X20 with squeeze at top and habging stretch at end of set.
On Nautilus Machine:
Single arm shrugs
1 45-plate each side x 30
2 45-plates each side x 20
3 45-plates each side x 15
4 45-plates each side x 9
Dead-lift off level 2
2 45-plates each side x 25
3 45-plates each side x 25
4 45-plates each side x 25
5 45-plates each side x 15
Drop Set:
6 45-plates x10 >drop>5 45-plates x7 >drop> 4 45-plates x5 >drop> 3 45-plates x7 >drop> 2 45-plates x10 >drop> 1 45-plates x15
DB Shrugs w/100's
30 reps >30 sec hanging stretch
Chest supported Row Machine: Overhand - Wide Grip
3 sets 12-15
1 drop set: 4 drops, each to failure
Bent over Pendlay BB rows, wide overhand grip
4 sets of 12-15
Thoughts: had a solid workout, not much volume, but hit it hard and was wiped out when i left. The last drop set of deadlifts was the pinnacle of the workout and i gave it all i had. Another day down.
Rocket3015
Legend
Doing good things here!
EMPIREMIND
Well-known member
Well i actually only hit the gym twice. My midday cardio i do in the staircase of my job at lunch and or in the park nearby
EMPIREMIND
Well-known member
But yea i try to hit two cardio sessions and one training session each day on the weekdays. Weekends i just try to get in a full hour of cardio and then training.
EMPIREMIND
Well-known member
Day 10
AM Fasted Cardio: 1 hour arc trainer
Afternoon Training: Chest, Shoulders, Arms
Training overview:
Warm up: Seated Cable Flyes
3 sets 40x12
Barbell incline press
135X10
225X10
275X6
275X5
275X4 drop 185x6 drop 95x9
Incline DB Press (in between sets do resistance band stretches for same amount of reps as the set.)
3 sets of 100x5-6reps
2 sets of 1 and 1/4 reps:
60x12, 70x9
1 set of 100 rest/pause
60Lb DBs
Seated barbell shoulder press
3 sets of 10-12
1 drop set
Bent over Rear delt lateral raises
3 sets of 15-20
superset
High Incline Shoulder Press (facing Bench)
3 sets of 15-20
Arnold Press
3 sets of 8-10
Lateral raises seated
25x15, 30x12, 35x10
1 large drop set, seated: heavy partials, swinging full raises: 4 drops
50X9 drop 40x7 drop 30x6 drop 20x10 drop 10x10
Calf raises:
15 sets of 15-20 done in between shoulder sets
Seated Dip Machine
3 sets to failure
superset
Seated bicep curl machine
3 sets to failure
superset
precor chest press machine
3 sets to failure
tricep extension machine
3 sets to failure
BFR blood flow restriction occlusion training
Cable Pushdowns
7 sets of 15 with BFR Hanging
One Arm Cable Reverse Pushdowns
AM Fasted Cardio: 1 hour arc trainer
Afternoon Training: Chest, Shoulders, Arms
Training overview:
Warm up: Seated Cable Flyes
3 sets 40x12
Barbell incline press
135X10
225X10
275X6
275X5
275X4 drop 185x6 drop 95x9
Incline DB Press (in between sets do resistance band stretches for same amount of reps as the set.)
3 sets of 100x5-6reps
2 sets of 1 and 1/4 reps:
60x12, 70x9
1 set of 100 rest/pause
60Lb DBs
Seated barbell shoulder press
3 sets of 10-12
1 drop set
Bent over Rear delt lateral raises
3 sets of 15-20
superset
High Incline Shoulder Press (facing Bench)
3 sets of 15-20
Arnold Press
3 sets of 8-10
Lateral raises seated
25x15, 30x12, 35x10
1 large drop set, seated: heavy partials, swinging full raises: 4 drops
50X9 drop 40x7 drop 30x6 drop 20x10 drop 10x10
Calf raises:
15 sets of 15-20 done in between shoulder sets
Seated Dip Machine
3 sets to failure
superset
Seated bicep curl machine
3 sets to failure
superset
precor chest press machine
3 sets to failure
tricep extension machine
3 sets to failure
BFR blood flow restriction occlusion training
Cable Pushdowns
7 sets of 15 with BFR Hanging
One Arm Cable Reverse Pushdowns
EMPIREMIND
Well-known member
Day 11:
AM Fasted Workout: Calves and Arms
Midday Fasted Cardio: 1 hour Jogging at Track: 3 3/4 miles
Training Overview
Calf Raise on Leg Press: DC style. Each Rep: 10 Sec stretch at bottom, 5 sec contraction at top
2 45's each side x 10 reps
3 45's each side x 10 reps
4 45's each side x 10 reps
5 45's each side x 7 reps
Curl Bar, Narrow Grip Bicep Curls
5 sets 40x25
super-set
Tricep Push-downs
5 sets of 35
Skull Crushers
5 sets: 40x60
super-set
Bodyweight Dips
5 sets to failure
super-set
DB Hammer Curls
5 sets of 45x15
Curl Bar, Narrow Grip Bicep Curls
3 sets 40x25
super-set
Bodyweight Dips
3 sets to failure
Seated Calf Extensions, Bent Knee
10 sets of 150x20
done in between arm work on cables listed below.
BFR Occlusion Training
One Arm Cable Pushdowns
5 sets: 25x15-20
super-set
One Arm Cable Bicep Curls
5 sets: 25x15-20
Bent Over Cable Skullcrushers
3 sets of 12-15
super-set
Reverse Grip Cable Bicep curls
3 sets of 12-15
thoughts:
I have noticed i am getting leaner. I think I am going to stick with 3 caps for the rest of the run as get 6 weeks from it. I have been having great workouts and great sense of well being.
Today's training was done fasted, yesterday I had a rather large carb-up postworkout, today i will be fasting until 6-7 pm, with two workouts in before i eat. The weight training today was centered around pump, with the exception of calves, that was done to all out failure. For arms I really try to leave my heaviest work for my back and chest days during the week. the rest of the arm work i do is usually high rep pump work and Blood Flow Restriction. I feel this has been working well for me, its very enjoyable and they recover quickly so i keep hitting them. I took a sample of Nutraceutical Innovations Mono Pump pre-workout, got a great pump from it.
My cardio today was surprisingly the highlight of my day. I ran outside under the sun. i had my shirt off so i got a nice tan. the breeze was really nice, it wasn't humid. just a great day to run outside. I'm really glad i made that decision instead of being couped up in the gym.
AM Fasted Workout: Calves and Arms
Midday Fasted Cardio: 1 hour Jogging at Track: 3 3/4 miles
Training Overview
Calf Raise on Leg Press: DC style. Each Rep: 10 Sec stretch at bottom, 5 sec contraction at top
2 45's each side x 10 reps
3 45's each side x 10 reps
4 45's each side x 10 reps
5 45's each side x 7 reps
Curl Bar, Narrow Grip Bicep Curls
5 sets 40x25
super-set
Tricep Push-downs
5 sets of 35
Skull Crushers
5 sets: 40x60
super-set
Bodyweight Dips
5 sets to failure
super-set
DB Hammer Curls
5 sets of 45x15
Curl Bar, Narrow Grip Bicep Curls
3 sets 40x25
super-set
Bodyweight Dips
3 sets to failure
Seated Calf Extensions, Bent Knee
10 sets of 150x20
done in between arm work on cables listed below.
BFR Occlusion Training
One Arm Cable Pushdowns
5 sets: 25x15-20
super-set
One Arm Cable Bicep Curls
5 sets: 25x15-20
Bent Over Cable Skullcrushers
3 sets of 12-15
super-set
Reverse Grip Cable Bicep curls
3 sets of 12-15
thoughts:
I have noticed i am getting leaner. I think I am going to stick with 3 caps for the rest of the run as get 6 weeks from it. I have been having great workouts and great sense of well being.
Today's training was done fasted, yesterday I had a rather large carb-up postworkout, today i will be fasting until 6-7 pm, with two workouts in before i eat. The weight training today was centered around pump, with the exception of calves, that was done to all out failure. For arms I really try to leave my heaviest work for my back and chest days during the week. the rest of the arm work i do is usually high rep pump work and Blood Flow Restriction. I feel this has been working well for me, its very enjoyable and they recover quickly so i keep hitting them. I took a sample of Nutraceutical Innovations Mono Pump pre-workout, got a great pump from it.
My cardio today was surprisingly the highlight of my day. I ran outside under the sun. i had my shirt off so i got a nice tan. the breeze was really nice, it wasn't humid. just a great day to run outside. I'm really glad i made that decision instead of being couped up in the gym.
EMPIREMIND
Well-known member
Day 12
AM Fasted Cardio: 45 Mins Arc Trainer
Midday Cardio: 20 Mins Stairs,10 Mins Walking
PM Training: Legs
Training Overview:
Warm up: 2-3 mins on bike in between the first 3 sets below.
Precor Super Squat Machine:
Each set: Facing Outward (Hack Squat) superset with Facing Inward (Back squat) right after
3 45-plates each side:30 Out 30 In
4 45-plates each side:20 Out 20 In
5 45-plates each side:15 Out 15 In
6 45-plates each side: 10 Out 10 In
7 45-plates each side: 7 Out 7 In
This was a killer combo to start off with. Hit my legs hard and was pouring sweat!
Hack Squat: facing outward:
1 and quarter reps (Each rep is as follows: start with a 1/4 to 1/2 rep, then drop even deeper and explode all the way up)
2 working sets:*
6 45-plates each side x 10
7 45-plates each side x8 (last rep was at absolute failure, truly failed at 7, needed spot for the last rep to slightly help push up)
Precor leg press
1 warmup
2 working sets
6 45-plates each side x 15,
7 45-plates each side x 10
split squats w/ db
3 sets of 10-12
lying leg curls
135x15 with 5 sec negatives
165x7 with 5 sec negatives and hold on last rep
115x10 drop 100x10 drop 85x10 > 100x30 partials
(This set was immensely painful, the last 30 partials are simply torture)
quad extensions:
2 sets
100x50
Thoughts:
I really wanted to hit it hard with legs. my last weeks leg day was cut short because of knee pain. unfortunately it is something I have to train around. When i focus on driving off my heels It doesn't bother me. I warmed up on the bike, which always helps my knees. I wrote a new program and although i was cut short I still got in a solid two hour leg day. I definitely killed it. Nearly all sets were preformed to failure, and on the 1 and 1/4 hack squats i was shaking immensely on my last set. i really pushed it past my normal intensity. So far today I haven't felt too much pain, but i am dreading tomorrow. depending on how sore i get with also be a good indicator of my recovery because i really pushed it. Still at 3 caps a day: AM, Midday and Pre-workout.
AM Fasted Cardio: 45 Mins Arc Trainer
Midday Cardio: 20 Mins Stairs,10 Mins Walking
PM Training: Legs
Training Overview:
Warm up: 2-3 mins on bike in between the first 3 sets below.
Precor Super Squat Machine:
Each set: Facing Outward (Hack Squat) superset with Facing Inward (Back squat) right after
3 45-plates each side:30 Out 30 In
4 45-plates each side:20 Out 20 In
5 45-plates each side:15 Out 15 In
6 45-plates each side: 10 Out 10 In
7 45-plates each side: 7 Out 7 In
This was a killer combo to start off with. Hit my legs hard and was pouring sweat!
Hack Squat: facing outward:
1 and quarter reps (Each rep is as follows: start with a 1/4 to 1/2 rep, then drop even deeper and explode all the way up)
2 working sets:*
6 45-plates each side x 10
7 45-plates each side x8 (last rep was at absolute failure, truly failed at 7, needed spot for the last rep to slightly help push up)
Precor leg press
1 warmup
2 working sets
6 45-plates each side x 15,
7 45-plates each side x 10
split squats w/ db
3 sets of 10-12
lying leg curls
135x15 with 5 sec negatives
165x7 with 5 sec negatives and hold on last rep
115x10 drop 100x10 drop 85x10 > 100x30 partials
(This set was immensely painful, the last 30 partials are simply torture)
quad extensions:
2 sets
100x50
Thoughts:
I really wanted to hit it hard with legs. my last weeks leg day was cut short because of knee pain. unfortunately it is something I have to train around. When i focus on driving off my heels It doesn't bother me. I warmed up on the bike, which always helps my knees. I wrote a new program and although i was cut short I still got in a solid two hour leg day. I definitely killed it. Nearly all sets were preformed to failure, and on the 1 and 1/4 hack squats i was shaking immensely on my last set. i really pushed it past my normal intensity. So far today I haven't felt too much pain, but i am dreading tomorrow. depending on how sore i get with also be a good indicator of my recovery because i really pushed it. Still at 3 caps a day: AM, Midday and Pre-workout.
EMPIREMIND
Well-known member
I actually stick to flat soled. Yesterday i used some nike hyperfuse and last week used some good ol chuck taylors. What kind do you have?
Thanks man. It felt really go to go in there and just bully the weights around.
NutraChem
Active member
Now I get it! I was wondering why you were using the Nautilus even though you needed all those plates, you have knee troubles. I guess you've tried everything already, huh? I wonder if the Mono wouldn't help with that. A beta test mention that it cleared up her knee problems like magic, but I'm not sure what her exact condition was.
EMPIREMIND
Well-known member
Its funny i actually like i nautilus better for back because ive been rotating the handles on the way up and contracting my lats. Almost like i can do a hybrid lift between a trap bar dead lift and a traditional. I just joined this gym so maybe im getting it out of my system lol. Last week i did do some regular deads though. Deads are one thing where my knees thankfully doesnt hurt. But barbell squats... Its like playing with a grenade for me.
I think i have some mono samples still left. Ill try it out. The other day i took before arms and had a great workout!
Also id like to add i dont take much supplement wise for joint pain. For a while it wasnt an issue. I have some cissus on hand, maybe ill add it in.
NutraChem
Active member
Yeah, I don't make fun of Nautilus anymore, lol. Smith has me thinking about Hammers again too, really used to enjoy those at my old gym! They are versatile, and you can hybridize your movements. Nothing wrong with that.
I wrap joints if I anticipate issues, because I hate feeling stupid later after i injure myself and knew better! But the Mono is just a hydration effect, works different from other stuff like Ciccus. Like a cushion benefit.
The girl I mentioned who beta tested some of the Monos for us used to be a professional dancer, and has joint and knee pain flare-ups from years of impaction. She's in her 30s but still, she hurts too much for her age. Anyway, I watched her run up a flight of stairs without even thinking about it, then she turned back down and looked at me and said "that didn't hurt." She was amazed!
So give those samples a try. Who knows, might help.
EMPIREMIND
Well-known member
Nice. I definitely will!
jalfrey
Well-known member
I just started doing squats and deads barefoot last week. Used flats prior to that. I feel like barefoot really helps me be conscious of all the points of contacts between my feet and the floor. That feeling seems to fire all the way up my legs and helps me push away from the floor.
Rocket3015
Legend
I like to do squats barefoot !!
smith_69
Well-known member
squats barefoot is imho the absolute best. However, these days, ill use socks because some people are just nasty. worse case, I throw a towel on the ground and use that. But barefoot to gym floor, no way!
The_Old_Guy
Well-known member
OT: MaxBarbell is having a blowout sale on Sabo lifting shoes (No affiliation, just helping the peeps).
I used to lift barefoot, but 7800 bruised toe injuries later, I switched to the Reebok TR Lite for everything but Squats, and got a pair of Wei-Rui's for those. Love both better than barefoot.
EMPIREMIND
Well-known member
Day 13
AM Fasted Cardio: 40 mins Arc Trainer
Midday Cardio: 20 mins Stairs, 25 Mins Walking in park
PM Training: Back
Training Overview:
Iso Lateral Cable Pull Downs
2 sets 100x12
120x12
140x10
160x8
180x8
160x9
140x10
Barbell Meadows Rows
3 sets of 10
Seated One-Arm Cable Rows
4 sets of 10-12
Cut training short and went home. I was physically drained, but body wasn't responding right and I was just spent after what usually would have been a warm up. I got in, cooked a meal & got an early night sleep.
Thoughts:
Had a great midday cardio in the park. yesterday was 85deg, I'm in NY and this is one of the first summer days in the 80s. I took my shirt off, put my music on and walked around nice and easy. great afternoon and beats the h#ll out of sitting in a gym.
As far as training, that leg session I did the day before yesterday was taxing on my body and my CNS. I am happy that i was able to push like that, also happy that i was able to notice it and bail on a workout that would have done nothing for me. If i ever feel like i don't want to work out, I know something is wrong because i love this S#!T! On another note i woke up in the middle of the night to pee and I was looking substantially leaner than usual. I was shocked at what I saw.
AM Fasted Cardio: 40 mins Arc Trainer
Midday Cardio: 20 mins Stairs, 25 Mins Walking in park
PM Training: Back
Training Overview:
Iso Lateral Cable Pull Downs
2 sets 100x12
120x12
140x10
160x8
180x8
160x9
140x10
Barbell Meadows Rows
3 sets of 10
Seated One-Arm Cable Rows
4 sets of 10-12
Cut training short and went home. I was physically drained, but body wasn't responding right and I was just spent after what usually would have been a warm up. I got in, cooked a meal & got an early night sleep.
Thoughts:
Had a great midday cardio in the park. yesterday was 85deg, I'm in NY and this is one of the first summer days in the 80s. I took my shirt off, put my music on and walked around nice and easy. great afternoon and beats the h#ll out of sitting in a gym.
As far as training, that leg session I did the day before yesterday was taxing on my body and my CNS. I am happy that i was able to push like that, also happy that i was able to notice it and bail on a workout that would have done nothing for me. If i ever feel like i don't want to work out, I know something is wrong because i love this S#!T! On another note i woke up in the middle of the night to pee and I was looking substantially leaner than usual. I was shocked at what I saw.
NutraChem
Active member
smith_69
Well-known member
You would hate it at airports. Talk about funky feet everywhere.
socks and sneakers man, socks and sneakers
jalfrey
Well-known member
Oh no. I still use socks to squat. I'm not brave enough to go totally barefoot in the gym either!
Rocket3015
Legend
I train at home and I clean the gym !!
smith_69
Well-known member
Rocket3015
Legend
I understand!!
smith_69
Well-known member
now, if you want to get up and workout then maybe make some breakfast, at 6 am that would be delightful
lol
all honesty,
absolute respect for what you have accomplished and continue to do.
Rocket3015
Legend
Thank you!
EMPIREMIND
Well-known member
Your gym is awesome man. One day i hope to have something like that in my house!
EMPIREMIND
Well-known member
Day 14
AM Fasted Cardio: 45 Mins Arc Trainer
Midday Cardio: 45 Mins Walking Outside
PM Training: Chest Calves and Arms
Training Overview:
Resistance Band Mobility Rotation/Stretches
Done after every set during warm up and for first 8-10 sets:
1 reps done for every rep performed
Seated Cable Flies (Warm Up):
3 sets: 40x12
Incline Barbell Press
135x20
185x15
225x10
275x4drop225x6drop185x6drop135x10drop95x15(failure) (this set was very intense, i was pouring sweat like i did an hour of cardio and the pump was crazy.)
Incline DB Press
60s x 20 Warm up
100s x 10
100s x 7
100s x 6
1 &1/4 reps: 70s x 7
100 rep rest pause set (TUT partial ROM): 70's x 100
(increased the weights since last week, these sets provide the most pronounced chest pump for me.)
Seated Calf Raises
10 sets to failure (45lb plate)
(done in between chest sets)
Pec Deck:
5 sets of 5 reps: w/ 10 sec intra-set stretch in between, constant tension throughout: 115 lbs
(By set 4 i was failing at the 2nd rep, needed assistance to finish)
Bicep Curl Machine:
100x20
130x15
150x8
100x20
super-set
Precor Chest Press machine,* Narrow Hammer Grip(angled body to isolate triceps)
130x15
130x15
175x9
190x7
super-set
Straight Bar tricep push downs
4 sets x 70 x failure
Seated Tricep Extensions:
2 sets 8-10
Skull Crushers:
50x50 (TUT)
80x15
110x6
super-set
Ez Bar Curls, Narrow Grip
50x20
80x12
Supinated Db Curls
35xfailure
BFR Occlusion Training:
Tricep Push downs
4 sets x 60 x failure
super-set
Narrow Grip Bicep Cable Curls
4 sets x 50 x failure
Thoughts:
****I had a great chest workout, great time under tension, blood flow and intensity. I was able to hit decent numbers and my strength for the most part is in tact. I haven't done barbell press in a while, last week i decided to give it a go, and I've been enjoying it. also strength wise its probably the best thing i can do for chest. I also just ordered a EliteFTS Shoulder Saver so next week I will be incorporating that into my training and i am excited. Also got some bands, so will be throwing those in as well.
****This past week I have been trying to alter my carbs on my primary training days and truthfully it has been good and bad. first off I will say that I have been getting leaner by the day, which is nice. In the middle of the night when waking up to pee I am always incredibly dry and I am starting to see vascularity throughout my abs. I have had a full 6 pack before, but never veins on my abs. I am hoping to really bring that out as I progress. The downside has been a noticeable drop in training. I really pushed it on Monday for legs and had a great workout, still i reduced my carbs and calories by around 500. the result was me feeling like and looking like garbage on Tuesday. my grip strength was gone, and I couldn't get through my back workout, so i took the day off. This for me is a sign I need to ease up, if i cannot facilitate intense training, there is no point. I will be adding in another 50 or so protein, keeping carbs around 200-250 on training days and possibly around 4-500 on Saturdays as a re-feed, with reduced fats (instinctual). Thursdays and Sundays will still be fasted and will be as close to 0 cals as possible.
Dosing still at 3 caps: AM Pre-Cardio, Midday Pre-Cardio, and PM Pre-workout. In my mind it makes the most sense in regards to cortisol control. Not sure how much anabolic effect it has, but if anything it serves as a layer of armor to prevent muscle loss.
AM Fasted Cardio: 45 Mins Arc Trainer
Midday Cardio: 45 Mins Walking Outside
PM Training: Chest Calves and Arms
Training Overview:
Resistance Band Mobility Rotation/Stretches
Done after every set during warm up and for first 8-10 sets:
1 reps done for every rep performed
Seated Cable Flies (Warm Up):
3 sets: 40x12
Incline Barbell Press
135x20
185x15
225x10
275x4drop225x6drop185x6drop135x10drop95x15(failure) (this set was very intense, i was pouring sweat like i did an hour of cardio and the pump was crazy.)
Incline DB Press
60s x 20 Warm up
100s x 10
100s x 7
100s x 6
1 &1/4 reps: 70s x 7
100 rep rest pause set (TUT partial ROM): 70's x 100
(increased the weights since last week, these sets provide the most pronounced chest pump for me.)
Seated Calf Raises
10 sets to failure (45lb plate)
(done in between chest sets)
Pec Deck:
5 sets of 5 reps: w/ 10 sec intra-set stretch in between, constant tension throughout: 115 lbs
(By set 4 i was failing at the 2nd rep, needed assistance to finish)
Bicep Curl Machine:
100x20
130x15
150x8
100x20
super-set
Precor Chest Press machine,* Narrow Hammer Grip(angled body to isolate triceps)
130x15
130x15
175x9
190x7
super-set
Straight Bar tricep push downs
4 sets x 70 x failure
Seated Tricep Extensions:
2 sets 8-10
Skull Crushers:
50x50 (TUT)
80x15
110x6
super-set
Ez Bar Curls, Narrow Grip
50x20
80x12
Supinated Db Curls
35xfailure
BFR Occlusion Training:
Tricep Push downs
4 sets x 60 x failure
super-set
Narrow Grip Bicep Cable Curls
4 sets x 50 x failure
Thoughts:
****I had a great chest workout, great time under tension, blood flow and intensity. I was able to hit decent numbers and my strength for the most part is in tact. I haven't done barbell press in a while, last week i decided to give it a go, and I've been enjoying it. also strength wise its probably the best thing i can do for chest. I also just ordered a EliteFTS Shoulder Saver so next week I will be incorporating that into my training and i am excited. Also got some bands, so will be throwing those in as well.
****This past week I have been trying to alter my carbs on my primary training days and truthfully it has been good and bad. first off I will say that I have been getting leaner by the day, which is nice. In the middle of the night when waking up to pee I am always incredibly dry and I am starting to see vascularity throughout my abs. I have had a full 6 pack before, but never veins on my abs. I am hoping to really bring that out as I progress. The downside has been a noticeable drop in training. I really pushed it on Monday for legs and had a great workout, still i reduced my carbs and calories by around 500. the result was me feeling like and looking like garbage on Tuesday. my grip strength was gone, and I couldn't get through my back workout, so i took the day off. This for me is a sign I need to ease up, if i cannot facilitate intense training, there is no point. I will be adding in another 50 or so protein, keeping carbs around 200-250 on training days and possibly around 4-500 on Saturdays as a re-feed, with reduced fats (instinctual). Thursdays and Sundays will still be fasted and will be as close to 0 cals as possible.
Dosing still at 3 caps: AM Pre-Cardio, Midday Pre-Cardio, and PM Pre-workout. In my mind it makes the most sense in regards to cortisol control. Not sure how much anabolic effect it has, but if anything it serves as a layer of armor to prevent muscle loss.
Rocket3015
Legend
Thank you, it's been 30 years in the making!! Believe it or not it was my wife idea !!
EMPIREMIND
Well-known member
Thats awesome. I believe it. Its smart. My girl and i train together. We always fantasize about either owning gyms and or our home gym.
The_Old_Guy
Well-known member
I got kicked out of the basement... converting my metal barn into a gym now, ~900sq ft. Insulated with a Mini-Split 18,000BTU Heat/AC Pump :thumbsup: Just got a Titan T-3 HD Rack delivered yesterday 
"OK honey, if you say so..." LOL
"OK honey, if you say so..." LOL
EMPIREMIND
Well-known member
I got kicked out of the basement... converting my metal barn into a gym now, ~900sq ft. Insulated with a Mini-Split 18,000BTU Heat/AC Pump :thumbsup: Just got a Titan T-3 HD Rack delivered yesterday
Thats awesome. I wanna have a welder come in and fabricate my gym. I get really inspired by elitefts equipment. Also want my place to be a metal shop lol. Nothing but blood sweat and iron
Rocket3015
Legend
I got kicked out of the basement... converting my metal barn into a gym now, ~900sq ft. Insulated with a Mini-Split 18,000BTU Heat/AC Pump :thumbsup: Just got a Titan T-3 HD Rack delivered yesterday
Nice !!!
NutraChem
Active member
I got kicked out of the basement... converting my metal barn into a gym now, ~900sq ft. Insulated with a Mini-Split 18,000BTU Heat/AC Pump :thumbsup: Just got a Titan T-3 HD Rack delivered yesterday
Oh man, did you play that just right or what?!
Invalid Link Removed
So it's cool with the old lady if you invite some friends over to lift too? haha
EMPIREMIND
Well-known member
Day 15
Fasting Day
Midday Fasted Cardio: 30 mins stairs 15 mins walking outside
PM Training: Abs
PM Cardio: 1 Hour Incline Walk on Treadmill
Training Overview:
Hanging Leg Raises- Straight Leg, focus on lower abs
5 sets of 10
super-set:
Torso Twists: 50 rotations
Vacuums: 20 seconds
Hanging Knee Raises- Bring knees up as high as possible to hit lower abs
5 sets of 10
super-set:
Torso Twists: 5 sets of 50 rotations
Vacuums: 5 sets of 20 seconds
Reverse crunches on bench
3 sets of 50
super-set:
Torso Twists: 3 sets of 50 rotations
Vacuums: 3 sets of 20 seconds
This week we switched abs from the ball to the hanging straps. this made it a lot harder especially because I made sure every reps i was stabilized and not swinging. My overall take on abs has been to really focus on my lower abs, an area which like many other could be improved. My upper abs get work all the time indirectly from compounds and they are sharp. I like to on abs on my fasting days because my stomach is empty and i can really focus on contracting as much as possible. For obliques i like to do high repetition torso twists because it tightens my skin in that area. I do not do any weights for obliques because i want to bring my waist in, not add any size whatsoever.
Overall this was the easiest fasting day yet. I had a ton of energy and my appetite was under control (took ECA stack 3 times am, midday, pre-workout with my 11-kt). I missed my am cardio because i was up late and slept through my alarm. this hasn't happened in months. I have been pushing hard so i guess my body was fighting back. Overall great day, Finished it off with 9 scoops of humapro, 4 grams of taurine and two 32oz powerade zeros before bed.
Fasting Day
Midday Fasted Cardio: 30 mins stairs 15 mins walking outside
PM Training: Abs
PM Cardio: 1 Hour Incline Walk on Treadmill
Training Overview:
Hanging Leg Raises- Straight Leg, focus on lower abs
5 sets of 10
super-set:
Torso Twists: 50 rotations
Vacuums: 20 seconds
Hanging Knee Raises- Bring knees up as high as possible to hit lower abs
5 sets of 10
super-set:
Torso Twists: 5 sets of 50 rotations
Vacuums: 5 sets of 20 seconds
Reverse crunches on bench
3 sets of 50
super-set:
Torso Twists: 3 sets of 50 rotations
Vacuums: 3 sets of 20 seconds
This week we switched abs from the ball to the hanging straps. this made it a lot harder especially because I made sure every reps i was stabilized and not swinging. My overall take on abs has been to really focus on my lower abs, an area which like many other could be improved. My upper abs get work all the time indirectly from compounds and they are sharp. I like to on abs on my fasting days because my stomach is empty and i can really focus on contracting as much as possible. For obliques i like to do high repetition torso twists because it tightens my skin in that area. I do not do any weights for obliques because i want to bring my waist in, not add any size whatsoever.
Overall this was the easiest fasting day yet. I had a ton of energy and my appetite was under control (took ECA stack 3 times am, midday, pre-workout with my 11-kt). I missed my am cardio because i was up late and slept through my alarm. this hasn't happened in months. I have been pushing hard so i guess my body was fighting back. Overall great day, Finished it off with 9 scoops of humapro, 4 grams of taurine and two 32oz powerade zeros before bed.
EMPIREMIND
Well-known member
Day 16:
AM: Fasted Cardio: 45 Mins Incline Treadmill
Midday Cardio: 20 Min stairs, 25 Min walking outside in the sun
PM Training: Back and Biceps
Nutrition: Keto Day: High Fat, Moderate Protein, No Carbs
ISO Lateral Cable Pull downs
wide overhand ROM, simulate wide grip pull downs
100x20
120x15
140x10
160x10
160x10 x 2 sets (underhand alternating)
Training Overview
Barbell T Bar Rows
1 45 plate x 25 warm up
3 45's x 20
5 45's x 15
5 45's, 1 25 x10
6 45's x 8 drop 4 45's x 6 drop 2 45's x 10
Pull Ups:
5 sets to failure, 30 second rest in between
Bent Over Rows on Star-Trac Smith machine
95x20
135x15
225x12
225x10 drop 135x10 drop 95x15
Narrow Grip Cable Rows: Full Row, Complete ROM
150x15
170x12
210x9 drop 100x10(Shortened ROM,knees to foot platform, just contracting back) drop 55x10 (Shortened ROM,knees to foot platform, just contracting back)
Nautilus Dead Lifts
2 45's x 10
3 45's x 10
4 45's x 10
4 45's x 10
Thoughts:
I didn't want to push too hard today. I really put all my energy into the t bar rows, was able to hit 6 plates, which is right up where i used to be when i was bulking (just not for as many reps lol). As i have been cutting down I have been keeping the heavy weights in the mix to maintain my size and strength and I have successfully done so. Overall this workout was solid, but not stellar. The previous day was a fasting day and I have low energy to follow up. However I was significantly leaner today! although the fasting days are very difficult, they have produced great results for me. I believe the 11kt have really been helping because I have been re-comping instead of cutting weight. I am still hovering in the 214-220 range and have been getting leaner and more vascular week to week.
Day 17:
AM Fasted Cardio: 30 Mins Arc Trainer
Midday Fasted Cardio: 30 Mins Run under the Sun
Afternoon training: Chest and Shoulders
PM Cardio: 20 Min walk to the store holding grocery bags
Nutrition: High Carb Day!, Low Fats, Moderate Protein
Training Overview:
Seated Cable Flyes
40x12x3 sets (Warm Up)
Incline Barbell Bench w/ EliteFTS Shoulder Saver (my new toy!)
135x20
225x12
275x4drop225x5drop135x15
225x12 w/ Fat Gripz(my other new toy!)
225x12 w/ Fat Gripz drop 135xfailure
Resistance Band Mobility Rotation and Stretches:
done between all chest sets and some of the barbell shoulder presses
Barbell Shoulder Press
95x20
145x15
145x12
High-rep Drop Set: 5 10's on each side w/ Fat Gripz:
145x15 drop 125x10 drop 105x6 drop 85x9 drop 65x17
*super-set
DB Lateral raise:
15x20
20x15
25x10
30x8 drop 10x15
Seated Calf Raises (done in between shoulder sets while resting)
10 sets: 45 plate x 15-20
Seated One Arm DB Shoulder Press w/ Fat Gripz
50x12
60x10
70x7
super-set
One Arm Cable Lateral Raise
3 sets: 30x20
One Arm Alternating DB Lateral Raises
done back and forth, no rest until all reps are completed
40lb DB's: 12 left, 12 right, 10 left, 10 right, 8 left, 8 right, 6 left, 6 right, 4 left, 4 right, 2 left, 2 right
Weighted Dips:
3 sets: 45 plate x 10
Thoughts:
I did less cardio today, but split it up and in between took naps. 2-3 hour in the am, 2 hrs in the afternoon, trained, ate all my carbs then slept for 12 hours. this was a great day lol. for the second cardio session i ran at the track under the sun and got my tan on. i love doing that!
On another note, today i got a package with some new training gear i ordered from EliteFTS. I was super happy to get it in, and will be using this to my advantage to grow bigger and stronger. I will be incorporating some flat bench here and there to maintain my strength in this cut. with the shoulder saver I should be able to push it without risking too much injury wise. Also Fat Gripz are very very challenging and i will be using them to bring up my forearms and grip strength. Especially with curls whenI really try to exaggerate gripping the handles, i think this will only maximize the muscular contractions. Today is my carb day so we hit Stew Leonard's post-workout. I ate a whole carton of pistachio frozen yogurt sandwiches and had a huge chicken cutlet sub with fresh mozzarella, breaded eggplant and roasted red peppers. Much more followed. I ate until i passed out.
Day 18:
Midday Fasted Training: Calves and Arms
Afternoon Cardio: 1.5 Hrs Walking at track under the sun
Nutrition: fasting day, woke up much leaner than i expected, almost with that shrink wrapped look, just a little spilt over.
Training Overview:
Calf Presses on Leg press w/ long intra-set stretches
1 Plate x100 reps (warm up pump set)
2 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
Beforethe third set I wrapped my knees, and kept wrapped for the rest of the sets. This was done to protect my knees since they are locked the whole time, but as a result i got a crazy Occlusion like effect. such a painful pump.
3 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
4 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
5 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
super-set
Tricep Push-downs:
55x30
super-set
narrow grip cable curls:
35x30
Seated calf extensions:
5 sets:110x20
super-set
Cable Skull Crushers
65x20
super-set
narrow grip curls:
42.5x20
Skull Crushers: EZ Bar
1 10lb Plate each side x 100
2 10lb Plate each side x 100 (Rest Pause)
3 10lb Plate each side x 100 (Rest Pause)
super-set
Wide Grip EZ Bar Curls
1 10lb Plate each side x 50
2 10lb Plate each side x 50 (Rest Pause)
3 10lb Plate each side x 25
DB Hammer Curls
set 1: 50x15
set 2: 60x12
set 3: 80x10drop40x10
super-set
Hammer Curls with Plate
set 1: 35x20
set 2: 45x18
set 31:45x15drop25x20
super-set
DB French Curl
set 1: 90x10
set 2: 90x12
set 3: 90x19 drop 40x20
super-set
Body Weight Dips
sets 1-3 to failure
hairygrandpa's Tricep Challenge
laid on the floor, skull crushers using two db's must touch floor every rep
10 sets with 10 seconds rest in between, 10 lb db's
Set 1: 110
Set 2: 30
Set 3: 40
Set 4: 36
Set 5: 37
Set 6: 30
Set 7: 24
Set 8: 30
Set 9: 29
Set 10: 25
Total: 391 Reps
BFR Occlusion Training: got some medical rubber turnicates (new toys) looks crazy, but the pump is phenomenal
Reverse Cable Curls w/ Fat Gripz
5 sets: 35x20
super-set
Straight Bar Tricep Push-downs
65x20
65x20
75x15
80x10
80x10
thoughts:
My workouts have been incredible lately. I feel like all my work from this past year is coming together. Great fullness, vascularity and size is coming back gradually while still leaning out. my waist is down, clothes are fitting better and I'm getting a great tan. this weekend all i did was Train hard, run under the sun with my shirt off getting a tan, and eat great food. I got to spend time with my loved ones and relax. Can't beat that. Also at the age of 30 I look the best I've ever looked I'm consistently getting better.
AM: Fasted Cardio: 45 Mins Incline Treadmill
Midday Cardio: 20 Min stairs, 25 Min walking outside in the sun
PM Training: Back and Biceps
Nutrition: Keto Day: High Fat, Moderate Protein, No Carbs
ISO Lateral Cable Pull downs
wide overhand ROM, simulate wide grip pull downs
100x20
120x15
140x10
160x10
160x10 x 2 sets (underhand alternating)
Training Overview
Barbell T Bar Rows
1 45 plate x 25 warm up
3 45's x 20
5 45's x 15
5 45's, 1 25 x10
6 45's x 8 drop 4 45's x 6 drop 2 45's x 10
Pull Ups:
5 sets to failure, 30 second rest in between
Bent Over Rows on Star-Trac Smith machine
95x20
135x15
225x12
225x10 drop 135x10 drop 95x15
Narrow Grip Cable Rows: Full Row, Complete ROM
150x15
170x12
210x9 drop 100x10(Shortened ROM,knees to foot platform, just contracting back) drop 55x10 (Shortened ROM,knees to foot platform, just contracting back)
Nautilus Dead Lifts
2 45's x 10
3 45's x 10
4 45's x 10
4 45's x 10
Thoughts:
I didn't want to push too hard today. I really put all my energy into the t bar rows, was able to hit 6 plates, which is right up where i used to be when i was bulking (just not for as many reps lol). As i have been cutting down I have been keeping the heavy weights in the mix to maintain my size and strength and I have successfully done so. Overall this workout was solid, but not stellar. The previous day was a fasting day and I have low energy to follow up. However I was significantly leaner today! although the fasting days are very difficult, they have produced great results for me. I believe the 11kt have really been helping because I have been re-comping instead of cutting weight. I am still hovering in the 214-220 range and have been getting leaner and more vascular week to week.
Day 17:
AM Fasted Cardio: 30 Mins Arc Trainer
Midday Fasted Cardio: 30 Mins Run under the Sun
Afternoon training: Chest and Shoulders
PM Cardio: 20 Min walk to the store holding grocery bags
Nutrition: High Carb Day!, Low Fats, Moderate Protein
Training Overview:
Seated Cable Flyes
40x12x3 sets (Warm Up)
Incline Barbell Bench w/ EliteFTS Shoulder Saver (my new toy!)
135x20
225x12
275x4drop225x5drop135x15
225x12 w/ Fat Gripz(my other new toy!)
225x12 w/ Fat Gripz drop 135xfailure
Resistance Band Mobility Rotation and Stretches:
done between all chest sets and some of the barbell shoulder presses
Barbell Shoulder Press
95x20
145x15
145x12
High-rep Drop Set: 5 10's on each side w/ Fat Gripz:
145x15 drop 125x10 drop 105x6 drop 85x9 drop 65x17
*super-set
DB Lateral raise:
15x20
20x15
25x10
30x8 drop 10x15
Seated Calf Raises (done in between shoulder sets while resting)
10 sets: 45 plate x 15-20
Seated One Arm DB Shoulder Press w/ Fat Gripz
50x12
60x10
70x7
super-set
One Arm Cable Lateral Raise
3 sets: 30x20
One Arm Alternating DB Lateral Raises
done back and forth, no rest until all reps are completed
40lb DB's: 12 left, 12 right, 10 left, 10 right, 8 left, 8 right, 6 left, 6 right, 4 left, 4 right, 2 left, 2 right
Weighted Dips:
3 sets: 45 plate x 10
Thoughts:
I did less cardio today, but split it up and in between took naps. 2-3 hour in the am, 2 hrs in the afternoon, trained, ate all my carbs then slept for 12 hours. this was a great day lol. for the second cardio session i ran at the track under the sun and got my tan on. i love doing that!
On another note, today i got a package with some new training gear i ordered from EliteFTS. I was super happy to get it in, and will be using this to my advantage to grow bigger and stronger. I will be incorporating some flat bench here and there to maintain my strength in this cut. with the shoulder saver I should be able to push it without risking too much injury wise. Also Fat Gripz are very very challenging and i will be using them to bring up my forearms and grip strength. Especially with curls whenI really try to exaggerate gripping the handles, i think this will only maximize the muscular contractions. Today is my carb day so we hit Stew Leonard's post-workout. I ate a whole carton of pistachio frozen yogurt sandwiches and had a huge chicken cutlet sub with fresh mozzarella, breaded eggplant and roasted red peppers. Much more followed. I ate until i passed out.
Day 18:
Midday Fasted Training: Calves and Arms
Afternoon Cardio: 1.5 Hrs Walking at track under the sun
Nutrition: fasting day, woke up much leaner than i expected, almost with that shrink wrapped look, just a little spilt over.
Training Overview:
Calf Presses on Leg press w/ long intra-set stretches
1 Plate x100 reps (warm up pump set)
2 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
Beforethe third set I wrapped my knees, and kept wrapped for the rest of the sets. This was done to protect my knees since they are locked the whole time, but as a result i got a crazy Occlusion like effect. such a painful pump.
3 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
4 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
5 Plates: 30 reps, 30 sec stretch, 20 reps, 20 sec stretch, 10 reps
super-set
Tricep Push-downs:
55x30
super-set
narrow grip cable curls:
35x30
Seated calf extensions:
5 sets:110x20
super-set
Cable Skull Crushers
65x20
super-set
narrow grip curls:
42.5x20
Skull Crushers: EZ Bar
1 10lb Plate each side x 100
2 10lb Plate each side x 100 (Rest Pause)
3 10lb Plate each side x 100 (Rest Pause)
super-set
Wide Grip EZ Bar Curls
1 10lb Plate each side x 50
2 10lb Plate each side x 50 (Rest Pause)
3 10lb Plate each side x 25
DB Hammer Curls
set 1: 50x15
set 2: 60x12
set 3: 80x10drop40x10
super-set
Hammer Curls with Plate
set 1: 35x20
set 2: 45x18
set 31:45x15drop25x20
super-set
DB French Curl
set 1: 90x10
set 2: 90x12
set 3: 90x19 drop 40x20
super-set
Body Weight Dips
sets 1-3 to failure
hairygrandpa's Tricep Challenge
laid on the floor, skull crushers using two db's must touch floor every rep
10 sets with 10 seconds rest in between, 10 lb db's
Set 1: 110
Set 2: 30
Set 3: 40
Set 4: 36
Set 5: 37
Set 6: 30
Set 7: 24
Set 8: 30
Set 9: 29
Set 10: 25
Total: 391 Reps
BFR Occlusion Training: got some medical rubber turnicates (new toys) looks crazy, but the pump is phenomenal
Reverse Cable Curls w/ Fat Gripz
5 sets: 35x20
super-set
Straight Bar Tricep Push-downs
65x20
65x20
75x15
80x10
80x10
thoughts:
My workouts have been incredible lately. I feel like all my work from this past year is coming together. Great fullness, vascularity and size is coming back gradually while still leaning out. my waist is down, clothes are fitting better and I'm getting a great tan. this weekend all i did was Train hard, run under the sun with my shirt off getting a tan, and eat great food. I got to spend time with my loved ones and relax. Can't beat that. Also at the age of 30 I look the best I've ever looked I'm consistently getting better.
EMPIREMIND
Well-known member
A pic of me right after that tricep challenge set. No filters! Lol we dont do that over here son!
Invalid Link Removed
Lol that dude behind me is always in the way... I only hit that gym when its convienient because its a lower end fitness gym, but less then a mile from my house. Everytime i go that dude is always doing something funny lol
Invalid Link Removed
Lol that dude behind me is always in the way... I only hit that gym when its convienient because its a lower end fitness gym, but less then a mile from my house. Everytime i go that dude is always doing something funny lol