Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Nutracuetical Innovations 11K-Test Oral

Arms and Shoulders looking great !!
 
vujade said:
looking good bro..!! no homo ;)
Click to expand...

Everybody says 'no homo' but doesn't it kinda go without saying? But if you are, then you could write 'homo' instead, for affirmative clarification? :p (juss playin)
 
The_Old_Guy said:
Come on by - I won't even charge you like I'm going to with the locals :D
Click to expand...

You're a gracious host, my man! I'll help you till the garden or something since you're not chargin' me, lol. That's always a great biceps workout. :)
 
EMPIREMIND said:
Thanks dude. Trying
Click to expand...

Yeah man, lookin' ripped! Great vasculature too.

So what is that guy doing behind you? He looks like a retired gym teacher or something with those coaching shorts. lol
 
NutraChem said:
Yeah man, lookin' ripped! Great vasculature too.

So what is that guy doing behind you? He looks like a retired gym teacher or something with those coaching shorts. lol
Click to expand...

That dude is always in my way lol. About ten minute before he was doing 10 pound curls standing in front of the heavy end of of the db weight rack.... So irritating. Dude doesnt really know what hes doing but i give him credit for working out... Just annyoing.
 
Hey man loving the log so far! Just wanted to see if you had any before/after pics (especially of the mid section progress)? Thanks!
 
drswsdc said:
Hey man loving the log so far! Just wanted to see if you had any before/after pics (especially of the mid section progress)? Thanks!
Click to expand...

The before pics are posted on the first page. The afters i will take when im done. Will be a significant difference though. Ive been using 11kt to control my coritsol while i fast for entire days and progressively increase my cardio. Vascularity in my mid section is coming in, my lower abs are coming in. Very very pleased thus far.
 
EMPIREMIND said:
The before pics are posted on the first page. The afters i will take when im done. Will be a significant difference though. Ive been using 11kt to control my coritsol while i fast for entire days and progressively increase my cardio. Vascularity in my mid section is coming in, my lower abs are coming in. Very very pleased thus far.
Click to expand...

Your killing it bro..!
 
Day 19

Primary Training Day, High Carb Post Workout
AM Fasted Cardio: 45 Min Incline Treadmill
Midday Cardio: 45 Min Walking Outside Under the Sun
PM Training: Legs
Nutrition: High fat, high protein in AM, High Protein through Day, Carbs Pre and Post Workout

Training Overview:
Precor Super Squat Machine: Front and Back Double Sets
complete set with back to the machine (Hack Squat), then match the same number of reps facing the machine (back squat). all sets to failure, using rest pause if needed.
******* 2 min warm up on bike for knees
Set 1: 4 45's each side: 30Front 30Back
******* 2 min warm up on bike for knees
Set 2: 5 45's each side: 20 Front 20 Back
******* 2 min warm up on bike for knees
Set 3: 6 45's each side: 15 Front 15 Back
Set 4: 7 45's each side w/ 1 red EliteFTS resistance band: 11 Front 11 Back (aimed for 10, but had a little more)
Set: 5: 7 45's each side w/ 1 red EliteFTS resistance band and my girl standing on machine (125 lbs): 8 Front, 10 Back

Overall It took around an hour to complete this. I really pushed it this week adding an extra plate to every set and moving to a rest pause method. This worked out really well, although I am at a ceiling for weight with this so I will be pushing for more reps next week! I really like this combo of exercises because the first variation hits my quads predominantly and the followup hits my hams and glutes. It has been working well and I've been able to minimize knee pain while igniting my metabolism and hitting my CNS hard.

Leg Press:
4 plates x 10 warm up
6 plates x 15 (failure)
7 plates x 6 (failure)

Wide Stance DeadLifts
135x20 warm up
225x12
315x10
super-set
Barbell Squats
135x10
225x10
275x8

Leg extensions
50 lbs
set 1: 50x100, rest pause
set 2:10 sets 50x10 with 10 secs rest in between
This gives me a crazy pump and burns like acid. a really intense way for me to burn the rest of the gas i had left in the tank... which was little to none at all lol.

Thoughts:
Great day! Time for a carb-up, 7 frozen yogurt sandwiches (high carb, zero fat, live cultures), a bag of alexia sweet potato fries and some sliced chicken... Tomorrow I'm fasting and taking an active rest day.





Day 20

Active Rest Day
Fasted AM Cardio: 45 Min Arc Trainer
Midday Fasted Cardio: 30 mins Stairs, 15 Min Walking Outside
PM Cardio, post feast: 40 Mins Arc Trainer MISS with added bursts HIIT
Nutrition: Fasting for most of the day, Feast from 6 pm to 8pm, then back to fasting.


Thoughts:
To celebrate my lil bro's B-Day we went to a Brazilian steakhouse for an all you can eat carnivore session.
Aside from copious amounts of Steak, Chicken, Turkey and Lamb, I also had shrimp, Talapia, asparagus, artichoke hearts, fresh mozzarella and tomato. My macro breakdown was High fat, High Protein, Low Carb. I have two birthdays this week, so changing my nutrition to compensate. will be following fasting routines more this week to use these events to my advantage instead of suffering. aside from the high sodium, last night was excellent!
 
EMPIREMIND said:
Day 19

Primary Training Day, High Carb Post Workout
AM Fasted Cardio: 45 Min Incline Treadmill
Midday Cardio: 45 Min Walking Outside Under the Sun
PM Training: Legs
Nutrition: High fat, high protein in AM, High Protein through Day, Carbs Pre and Post Workout

Training Overview:
Precor Super Squat Machine: Front and Back Double Sets
complete set with back to the machine (Hack Squat), then match the same number of reps facing the machine (back squat). all sets to failure, using rest pause if needed.
******* 2 min warm up on bike for knees
Set 1: 4 45's each side: 30Front 30Back
******* 2 min warm up on bike for knees
Set 2: 5 45's each side: 20 Front 20 Back
******* 2 min warm up on bike for knees
Set 3: 6 45's each side: 15 Front 15 Back
Set 4: 7 45's each side w/ 1 red EliteFTS resistance band: 11 Front 11 Back (aimed for 10, but had a little more)
Set: 5: 7 45's each side w/ 1 red EliteFTS resistance band and my girl standing on machine (125 lbs): 8 Front, 10 Back

Overall It took around an hour to complete this. I really pushed it this week adding an extra plate to every set and moving to a rest pause method. This worked out really well, although I am at a ceiling for weight with this so I will be pushing for more reps next week! I really like this combo of exercises because the first variation hits my quads predominantly and the followup hits my hams and glutes. It has been working well and I've been able to minimize knee pain while igniting my metabolism and hitting my CNS hard.

Leg Press:
4 plates x 10 warm up
6 plates x 15 (failure)
7 plates x 6 (failure)

Wide Stance DeadLifts
135x20 warm up
225x12
315x10
super-set
Barbell Squats
135x10
225x10
275x8

Leg extensions
50 lbs
set 1: 50x100, rest pause
set 2:10 sets 50x10 with 10 secs rest in between
This gives me a crazy pump and burns like acid. a really intense way for me to burn the rest of the gas i had left in the tank... which was little to none at all lol.

Thoughts:
Great day! Time for a carb-up, 7 frozen yogurt sandwiches (high carb, zero fat, live cultures), a bag of alexia sweet potato fries and some sliced chicken... Tomorrow I'm fasting and taking an active rest day.





Day 20

Active Rest Day
Fasted AM Cardio: 45 Min Arc Trainer
Midday Fasted Cardio: 30 mins Stairs, 15 Min Walking Outside
PM Cardio, post feast: 40 Mins Arc Trainer MISS with added bursts HIIT
Nutrition: Fasting for most of the day, Feast from 6 pm to 8pm, then back to fasting.


Thoughts:
To celebrate my lil bro's B-Day we went to a Brazilian steakhouse for an all you can eat carnivore session.
Aside from copious amounts of Steak, Chicken, Turkey and Lamb, I also had shrimp, Talapia, asparagus, artichoke hearts, fresh mozzarella and tomato. My macro breakdown was High fat, High Protein, Low Carb. I have two birthdays this week, so changing my nutrition to compensate. will be following fasting routines more this week to use these events to my advantage instead of suffering. aside from the high sodium, last night was excellent!
Click to expand...

That food sounds delicious !
 
Day 21
Primary Training Day
AM Fasted Cardio: 45 mins incline walking
Midday Cardio: 45 mins walking outside under the sun
PM Training: Chest & Shoulders
Nutrition: Moderate Fats in the morning, High Protein throughout the day, High Carbs Peri workout, Fats and protein before bed

Training Overview

Seated Cable Flies, Single Arm
3 sets of 8, each arm, contracted fully across chest, squeezing pec.

Resistance Band Mobility rotation and stretches
done between warm ups and all barbell work

Incline Barbell Press
135x20
185x15
225x12
245x9
225x10

Flat Barbell Bench, w/ EliteFTS Shoulder Saver
225x10
315x4
Strip Set: 5 25's on each side: 295x6, 245x4,195x5, 145x6, 95x12

Incline DB Press, wide at bottom, brought down deep to exaggerate the stretch on the pecs
100x9
100x5
100x3
100 rep rest pause set: 70's x 100

Seated DB Lateral Raises
20x10
25x10
30x10
drop set: 35x10, 30x5, 25x5, 20x7

Standing Db Lateral Raises:
15x15 drop 10x10
10x30

Seated One Arm DB Press w/ Fat Gripz
50x10
55x10
60x10
super-set:
One arm Leaning DB Swinging Side Laterals w/ Fat Grips
50x10
55x10
60x10

Weighed Dips
3 sets: 45x10

Thoughts:
On paper this workout looks a lot better than it felt. I honestly left the gym feeling defeated. I pushed through, but i wasn't feeling it. Chest for whatever reason frustrated me. I was slow to get into the workout, energy was off, but I hammered it out. Shoulders felt good, and honestly my favorite to train. I tried a new combination which was killer... Seated One arm Db press with the fat grips, these are awesome, then i Carried the DB over to the cable rack, grabbed the railing leant over and did heavy DB laterals, this is where i really felt a challenge from the fat gripz. after my workout i had my shake, drove home, cooked up 250 grams of chicken breast and a nice amount of white rice, 80 grams of carbs. about an hour later I was starving and due to the fact I train Back the next day and i felt weak, I cooked up 7 whole grass fed eggs, slammed it down and hit the hay.
 
EMPIREMIND said:
Primary Training Day
AM Fasted Cardio: 45 mins incline walking
Midday Cardio: 45 mins walking outside under the sun
PM Training: Chest & Shoulders
Nutrition: Moderate Fats in the morning, High Protein throughout the day, High Carbs Peri workout, Fats and protein before bed

Training Overview

Seated Cable Flies, Single Arm
3 sets of 8, each arm, contracted fully across chest, squeezing pec.

Resistance Band Mobility rotation and stretches
done between warm ups and all barbell work

Incline Barbell Press
135x20
185x15
225x12
245x9
225x10

Flat Barbell Bench, w/ EliteFTS Shoulder Saver
225x10
315x4
Strip Set: 5 25's on each side: 295x6, 245x4,195x5, 145x6, 95x12

Incline DB Press, wide at bottom, brought down deep to exaggerate the stretch on the pecs
100x9
100x5
100x3
100 rep rest pause set: 70's x 100

Seated DB Lateral Raises
20x10
25x10
30x10
drop set: 35x10, 30x5, 25x5, 20x7

Standing Db Lateral Raises:
15x15 drop 10x10
10x30

Seated One Arm DB Press w/ Fat Gripz
50x10
55x10
60x10
super-set:
One arm Leaning DB Swinging Side Laterals w/ Fat Grips
50x10
55x10
60x10

Weighed Dips
3 sets: 45x10

Thoughts:
On paper this workout looks a lot better than it felt. I honestly left the gym feeling defeated. I pushed through, but i wasn't feeling it. Chest for whatever reason frustrated me. I was slow to get into the workout, energy was off, but I hammered it out. Shoulders felt good, and honestly my favorite to train. I tried a new combination which was killer... Seated One arm Db press with the fat grips, these are awesome, then i Carried the DB over to the cable rack, grabbed the railing leant over and did heavy DB laterals, this is where i really felt a challenge from the fat gripz. after my workout i had my shake, drove home, cooked up 250 grams of chicken breast and a nice amount of white rice, 80 grams of carbs. about an hour later I was starving and due to the fact I train Back the next day and i felt weak, I cooked up 7 whole grass fed eggs, slammed it down and hit the hay.
Click to expand...

This is great man! How is the progress with the leaning of the mid section coming? That's the biggest reason I'm going to run it!
 
drswsdc said:
This is great man! How is the progress with the leaning of the mid section coming? That's the biggest reason I'm going to run it!
Click to expand...

Going really well. I am starting to see veins on my abs and obliques. At this rate they will be coming in fully very soon. I think its a great product just nee to stress that i am doing ALOT of training. 1.5 to 2 hours cardio a day and 2-3 hours training 6 days a week. Diet is on point!. So if you got diet and training game tight, you should be good.
 
EMPIREMIND said:
Going really well. I am starting to see veins on my abs and obliques. At this rate they will be coming in fully very soon. I think its a great product just nee to stress that i am doing ALOT of training. 1.5 to 2 hours cardio a day and 2-3 hours training 6 days a week. Diet is on point!. So if you got diet and training game tight, you should be good.
Click to expand...

Nice man! Yeah I hear you on being strict with diet - I only eat a ketogenic diet for the most part and am probably around 9-10% body fat so I am hoping to get some really accelerated leaning around my lower two middle abs with this product! Are you doing 400 mg's per day?
 
drswsdc said:
Nice man! Yeah I hear you on being strict with diet - I only eat a ketogenic diet for the most part and am probably around 9-10% body fat so I am hoping to get some really accelerated leaning around my lower two middle abs with this product! Are you dong 400 mg's per day?
Click to expand...

I am running 1 cap am pre cardio, 1 cap midday pre cardio and 1 cap pm pre training. Have done this consistently and has been working well.

I would say if you do add it in to add in some more cardio, with the cortisol control from the 11kt it should allow you to push it harder and not jeapordize your muscle. Thats what ive experienced.
 
EMPIREMIND said:
I am running 1 cap am pre cardio, 1 cap midday pre cardio and 1 cap pm pre training. Have done this consistently and has been working well.

I would say if you do add it in to add in some more cardio, with the cortisol control from the 11kt it should allow you to push it harder and not jeapordize your muscle. Thats what ive experienced.
Click to expand...

Okay great to know! I was going to run 11-oxo at around 1 gram per day but since I am probably going to go with 11-keto I was going to do 400-500 mg's per day - do you think that would be overkill?
 
drswsdc said:
Okay great to know! I was going to run 11-oxo at around 1 gram per day but since I am probably going to go with 11-keto I was going to do 400-500 mg's per day - do you think that would be overkill?
Click to expand...

I dont know... Maybe not. If money werent an issue i would do it. I decided to keep my dose to three caps so i could carry the log for a solid 40 days. Also because it was working great for me at 3. Ive learned not to overdo compounds from my mentor, things take time and consistency and patience usually delivers the best results.
 
EMPIREMIND said:
I dont know... Maybe not. If money werent an issue i would do it. I decided to keep my dose to three caps so i could carry the log for a solid 40 days. Also because it was working great for me at 3. Ive learned not to overdo compounds from my mentor, things take time and consistency and patience usually delivers the best results.
Click to expand...

I gotcha - good advice! I might actually consider stacking it with plain ole' 11-oxo. Could do like 500mg's 11-oxo with 300 mg's 11k-test oral?
 
drswsdc said:
I gotcha - good advice! I might actually consider stacking it with plain ole' 11-oxo. Could do like 500mg's 11-oxo with 300 mg's 11k-test oral?
Click to expand...

Not sure... I mean 11oxo converts to 11kt, might as well just go straight to 11kt for all that, skip a step. I just feel like 300mg has been a nice spot for me. The drugs dont do the work, you do, they just assist you. More is not always better. If your going to do that might as well stack with another compound all together to create a synergy. I am not experienced with phs, but have done some reading out of interest and to help a guy i train. im sure one of the andros would make sense.
 
Day 22
Primary Training Day
AM Fasted Cardio: 45 mins incline walking
Midday Cardio: 45 mins walking outside under the sun
PM Training: Back
Nutrition: Moderate Fats in the morning, High Protein throughout the day, High Carbs Peri workout.

Today i broke into my second bottle. At 3 caps at day it should last 20 more days!

Training Overview:

Pull ups
5 sets to failure (45 seconds rest)


Yates Rows, Overhand Grip
135x20 (warm up)
225x15
275x12
315x10
These felt really good, nice contraction on upper-back and lats. All sets done with solid form.


Iso lat pull downs
Wide:
120x12
140x10
160x9
Alternating,supinated pulldowns:
160x8
160x8
180x6
super-set
Dave Tate Kettle Bell Rows, Facing Incline Bench, Chest Supported, keep elbows tight to body.
6 sets: 16kg each KB x 10-12 (to failure)


CT Fletchers Death Row DB Row Drop Set: each side done one at a time, 5 minute rest between sets
Left: 100x10, 90x10, 80x10, 70x10, 60x10,50x10> rest 30 secs> 100x6(failure)
Right: 100x10, 90x10, 80x10, 70x10, 60x10,50x10> rest 30 secs> 100x5(failure)


Dead lifts:
225 x 15
315 x 12
405 x 7

Nautilus rack pulls, Handles set at 3rd pin
4 x 12
5 x 10

Thoughts:
Had a shorter day but really felt good. tried to keep the rep range in the lower end of the hypertrophy range to still work on my strength. I have been responding to this rep range lately. This is a lot lower volume than my usual back work, but all sets felt really good. I designed this to focus more on upper back and lats. I have been doing a lot of lower back and a lot of lower rows, the Yates rows were perfect. I got such a good pump, kept my form very strict, even on the 315 set, and just went hard. The death row drop set was intense as always, my lats usually start failing around the third drop, then its time to dig. to progress from my past workouts i added in a finishing piece. after all five drops i took a 30 sec rest, strapped in and did a set of the 100's to failure, this really hit me hard. Another new exercise i tried, which I've never actually done before were the Dave Tate kettle bell rows. this was done facing an incline bench with my chest supported and rowing in a similar ROM to the Yates rows. really hit the upper back and lats. i really liked this one.
 
Today i pm'd NutraChem with a question about Nutraceutical Innovation's Mono Pump. I recently tried it out and really enjoyed it. When looking at the label i saw it has lauric glycerol. I am familiar with lauric acid via coconut oil. That sparked this following convo. I think it is really informative and also gives a glimpse into my nutrition more so i figured i would post it....

Nutrachem:
Saturated fats got a bad rap, but I've learned myself that it's BS about coconut oil. Lauric is an athletes friend.
Click to expand...

Me:
Im right there with you man. Been doing a mix of grass fed butter and coconut oil in my am coffee as well as preworkout coffee. The energy is unparalleled. Is the lauric glycerol derived from lauric acid? Or related in a way?
Click to expand...

Nutrachem:
Yes, it's just the monoglyceride of lauric acid. It's lauric acid attached to a molecule of glycerin.

Lauric acid accounts for about 50% of coconut oil. It's in the form of a triglyceride in the oil though, with the other 50% of coconut oil being medium chain length fatty acids (shorter than lauric) and some longer fats too.

But you're right, it's a great fuel source and actually induces cells to use fat. So even though it's saturated it's less caloric in effect that unsaturated omega acids and monos. It also supports test production and improves cholesterol blood profile. It's stable too, so it doesn't promote cancers or go trans like polyunsaturated fats can. Eating rancid polys is rough on the system. Lauric doesn't do that. It's also the main ingredient in old soap formulas. Might still be, not sure.
Click to expand...
 
Happy 4th my brothers... I actually needed to take days off to let my cns recover. I trained yesterday but been pulling back a little. I will update later today with more details. Also i am going to be cuting the carbs out this upcoming week. Protein will be around 350-400 with shakes and fats around 120-130. I will still be doing a fasting day on my rest day. I will reevaluate at the end of the week!
 
EMPIREMIND said:
Happy 4th my brothers... I actually needed to take days off to let my cns recover. I trained yesterday but been pulling back a little. I will update later today with more details. Also i am going to be cuting the carbs out this upcoming week. Protein will be around 350-400 with shakes and fats around 120-130. I will still be doing a fasting day on my rest day. I will reevaluate at the end of the week!
Click to expand...

Hope you had a good 4th too!
 
Day 23

AM Fasted Cardio: 1 Hr Incline Treadmill
Midday Fasted Cardio: 40 Min Walking outside
PM Fasted Cardio: 1 Hour Arc Trainer

Thoughts:
This day was very very difficult. Fasted all day and got in almost 3 hours of cardio... Fasted into the next mornings cardio session.





Day 24

Fasted AM Cardio: 1 HR Incline Walking

Thoughts:
Today was supposed to be a training day, it became a major rest and recovery day. I prepared my gym bag, took my pre-workout supps and was in the gym parking lot for almost an hour putting off my afternoon training. Something was off. I decided to go eat instead. I always abide by the fact that if i ever don't want to work out, something is very wrong and i need to rest. I LOVE training... besides GO HARD OR GO HOME! Physically i was ok, but my cns just felt taxed. That day i slept for over 16 hours including naps. Much needed recharge.



Day 25

Am Fasted Cardio 1 HR Jogging and walking at track
Afternoon Training: Shoulders and Arms

Training Overview:

Standing Overhead Press on Smith Machine (TUT)
25's x 30
45's x 30
45's and 25's x 15 drop 25's x failure

Skull Crushers:
40x100 x 3 sets

One arm DB seated Shoulder Press (w/ fat gripz):
55x12
60x12
65x10
70x10
****super-set
Leaning DB Lateral raises (swinging)(w/ fat gripz)
55x12
60x12
65x10
70x10

Dips:
3 sets to failure

BFR Training, all sets to failure, 30 sec rest between sets, bent over to let blood rush into arms, then next set immediately after.

Narrow Straight Bar Curls
5 sets 35xfailure
****super-set
Cable Skull Crushers
5 sets 55xfailure

lying db skull crushers
10lb db's at 10 sets to failure with 10 secs rest between sets.
did not keep track of reps

Thoughts:
Was Still taking it easy and just going through the motions. The superset for shoulders withthe fat grips was very intense, the rest was just for the pump. after this session I ate a ton of silver dollar pancakes, french toast and a pound of ground beef. Carb Up baby. Knees starting to ache, joints getting dry and not feeling well. Definitely been pushing diet, so this weekend I will maintain diet but ease up and get some rest. This workout was very light for me, more so done for pump and in my eyes was very impromptu and mediocre. Just Listening to my body. One major change along with me getting leaner is that i am starting to shed some hair... not happy about that. Probably just grab some rogaine and ride it out.




Day 26

AM Fasted Workout: Chest and Arms
Midday Cardio: Walking at track
Seated Cable Flies
Warm up 3 sets of 40x12

Training Overview:

Resistance Band Mobility rotations and stretches

Incline DB Press
65x30 warm up
100x10
100x8
100x7
100x6 drop 50xfail
50x12 (rotating dbs inward at top to squeeze chest)
50x14(rotating dbs inward at top to squeeze chest)
****super-set
Hanging Leg Raises, straight leg
6 sets of 10

Skull Crushers
40x100
40x65
40x50
****super-set
Narrow Grip EZ-Bar Curls:
3 sets of 40x25

DB Hammer curls
45x10
50x10
55x10
60x10
65x10
****super-set
Body weight Bench Dips
5 sets: 25-30

Straight Bar Cable Push downs
(Elbows flared, come up to the chest, lockout and squeeze at bottom)
120x15
150x12
175x11

Tricep extension machine
3 sets of 80x10
****super-set
Narrow Grip Machine Chest Press
3 sets 130x15
****** super-set
One arm DB Preacher Curls:
3 sets 50x6-8

Narrow Grip Straight bar Cable Curls
35x12 (squeeze at top and hold)

One arm underhand cable extensions:
5 sets of 30x10-12

Thoughts:
Did this workout fasted and got in a shake right after. I always get the most intense pumps and fullness the next day after i carb up so i always work on arms and either chest or shoulders because i want to bring them up. This was a nice session, just wasnt as intense as usual. Some good sets for chest, but mostly just tried to feel it out and get some nice arm work in. Gotta bring the guns out for the 4th lol
 
Day 27

AM Fasted Cardio: 1 HR arc trainer
Midday Cardio: 30 Min Stairs
PM Training: Back and Biceps

Training Overview:

Wide Grip Pull Ups
7 sets of 8-10 (to failure) 45 secs rest between sets

Yates Rows, Overhand Barbell Rows
185x15 warm up
315x10
315x8
315x12 (great set)

Barbell T Bar Rows w/ Narrow Grip Handle
4 45's x 15
5 45's x 10
6 45's x 10 (great set)


Iso-Lateral Cable Pull Downs
3 sets Wide ROM, Overhand Grip
120x12
140x12
160x10
3 sets Underhand Grip Alternating Each Arm back and forth
160x9
180x8
140x15
****super-set
Dave Tate Chest Supported Kettle Bell Yates Rows
6 sets of 16kg x 10-12

Nautilus Dead Lifts (set from 2nd pin to simulate a rack pull)
3 45's x 10
4 45's x 10
5 45's x 10

Barbell Dead-lift
405x9 (great set)

15 Mins of BFR Bicep Training
very similar to my arm days, just a spontaneous mix of exercises, basically just lifted whatever was in sight lol

Thoughts:
Today was by far my best training session in a while. My strength is up and I am looking a lot leaner this week. As I detailed the fasting days have been taking their toll, but the results have been ridiculous. Noticeable differences week to week. I was very happy to hammer out 7 sets of pull ups,* 3 sets* of 315 on the Yates Rows, 6 plates for 10 on the t bar rows and 405 for 9 dead lifts. All in all I am very happy with all of it. I felt really good training, best session yet!
 
^^^ awesome
 
Day 28

AM Fasted Cardio: 1 Hr Arc Trainer
Midday Cardio: 45 Mins
PM Training: Chest, Shoulders
Nutrition: Moderate Fat, High protein, Low/No Carbs


Training overview:

Warm Up:
Seated Cable Flyes
40lb 3 sets of 12-15

Resistance Band Mobility rotations and stretches done throughout warm up and first 8 sets

Incline Barbell Bench
135x30
185x17
225x10
245x7

Flat bench w/ EliteFTS Shoulder Saver
225x12
315x4
245x8

Incline DB Press, wide at bottom and all the way down to stretch pec, rotated during motion and squeezed together at top
60x12
65x12
70x10
****super-set
Upward Cable Flyes
20x12
25x10
30x10

One Arm DB Shoulder Press
2 sets: 60x8
****super-set
Leaning DB Lateral Swings
2 sets: 60x8

Side Lateral DB Raise
2 sets 15x30

DB Shrugs
100x30

Thoughts: My shoulder was really bothering me today, so much that i had to stop training. I dont want to get injured and its not worth it. I have been trying to incorporate barbells more often, but I might have to limit my usage and go back to a DB only routine. Overall some decent numbers initially, but not strength increases. the back workout from the day before really drained me. Also this entire week I removed carbs, and I could absolutely tell the difference... I will absolutely be doing a carb up this weekend so we can keep pushing these weights!





Day 29

AM Fasted Cardio: 1 Hr Arc Trainer
Midday Cardio: 45 Mins
PM Training: Legs
Nutrition: Moderate Fat, High protein, Low/No Carbs


Training Overview:

Warm up on bike,
2 min at a time, done between first 5 sets

Lying Leg Curls 5 second negative, explosive on postive
115x15
130x10
145x8
115x10 drop 95x10 drop 75x10> 95x30 partial reps
130x6 drop 75x6


Precor Super Squat Machine

Set 1: 4 45's each side:
30 reps facing forward
super-set
30 reps facing backwards

Set 2: 5 45's each side:
25 reps facing forward
super-set
25 reps facing backwards

Set 3: 6 45's each side:
20 reps facing forward
super-set
20 reps facing backwards

Set 4: 7 45's each side:
15 reps facing forward
super-set
15 reps facing backwards

Set 5: 7 45's each side:
10 1&1/4 reps facing forward super-set
10 1&1/4 reps reps facing backwards

Walking Dumbbell Lunges
2 sets: 45 lb x 40 yards

Seated Leg Curls
65x100 rest/pause

Thoughts: this was such an intense workout. without carbs i really struggled energy wise, but pushed the reps up higher and really grinded it out. i was pouring buckets of sweat, I havent sweat like that in a while. Between the negative with the drop sets on the leg curls and then the increased reps on the squat machine I was drained. Since I was using a heavy weight almost all sets were rest pause, and that equated to 1-2 min sets... So although its short on paper I trained legs for a full two hours believe it or not. The last set of 1 and 1/4 reps was so taxing I had to lay down for 5 minutes after.
 
My legs hurt just reading that !
 
EMPIREMIND said:
Today i pm'd NutraChem with a question about Nutraceutical Innovation's Mono Pump. I recently tried it out and really enjoyed it. When looking at the label i saw it has lauric glycerol. I am familiar with lauric acid via coconut oil. That sparked this following convo. I think it is really informative and also gives a glimpse into my nutrition more so i figured i would post it....

Nutrachem:


Me:


Nutrachem:
Click to expand...

how would you dose this for the health benefits/fat loss? 1 cap at breakfast?
 
Day 30

Fasted Cardio Day
AM Fasted Cardio: 1 Hr Arc Trainer
Midday Cardio: 20 mins stairs, 40mins walking outside
PM Cardio: 1 hour incline treadmill

Thoughts: I want food!
Tommorow morning I will carry this fast into another 1.5 hours of cardio, then break fast and begin my high carb day. I cant wait!

P.s. this will be the longest fast ive done yet with the most cardio during that time. 4.5 hours total fasted cardio in one block of time. Time to see some more definition! Lol
 
EMPIREMIND said:
Day 30

Fasted Cardio Day
AM Fasted Cardio: 1 Hr Arc Trainer
Midday Cardio: 20 mins stairs, 40mins walking outside
PM Cardio: 1 hour incline treadmill

Thoughts: I want food!
Tommorow morning I will carry this fast into another 1.5 hours of cardio, then break fast and begin my high carb day. I cant wait!

P.s. this will be the longest fast ive done yet with the most cardio during that time. 4.5 hours total fasted cardio in one block of time. Time to see some more definition! Lol
Click to expand...


hang in there- like your avatar lol
 
How to dose MonoPUMP for health benefits and fat loss?

Well the product active is 650mg/cap high-purity Glycerol Monolaurate, so the applications for this ingredient are identical to those of Mono. It seems people use it for a variety of possible benefits, and the research I've seen suggests it is indeed well-suited for use as a daily staple to foster general health. It really does have too many applications to mention them all at the moment, lol, but fat loss is one of them (same as with MCT oil.) I started using Coconut oil to cook with years ago, and on days that I don't consume any I take a few Mono caps instead. It would probably be optimal to consume in the AM if fat loss is the primary goal, but that's just my guess based on metabolic mechanisms.

Even just 1-2 caps daily should offers substantial potential to general health, and a bottle would last 3-6 months that way! Or you could just eat a little coconut oil everyday for a similar result. Look for the ones that are solid at 76'F, but liquid at temps higher than that. If not, it's not the good stuff. ;)
 
interesting !
 
You must log in or register to reply here.
Back
Top