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EvoMuse Fat Loss Sponsored Log - Kaprice

DAY 46 - Thursday

Bed at 1:30a
Wake at 9:55a

Yesterday's macros:

Cal: 1889
F: 69
C: 159
P: 138

1:00p
Lower body workout (fasted):

3 min warmup on rowing machine

Since I maxed out the cable leg press machine last time, I moved to a something called Linear Leg Press.

Looks like this (with less weight on it!)

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Bar and plate plus...
90 x 12
160 x 10
230 x 8
320 x 15
370 x 12

Seated Leg Ext:
40 x 12
70 x 10
145 x 8
160 x 6
130 x 8
115 x 10
85 x 12

Seated Leg Curl:
40 x 12
70 x 10
85 x 8
130 x 6
130 x 6
145 x 6

Horizontal Leg Curl:
55 x 12
40 x 15

Machine calf ext:
130 x 12
175 x 10
250 x 8
295 x 12

200 paces on toes
100 paces on heels

100 body weight lunch paces (with 3 rests interspersed)

4 sets of 25 hindu squats - body weight

a bit of stretching and roller work.

crawl out to the car. ;)

Post WO weight: 237.3


I'm nervous about adding in dead lifts and bar bell squats. Not sure when I'll feel ready for those.
 
Bodybeast said:
Add in some kettleball squats and there should be a lower back machine at your gym. Lots of reps would be good
Click to expand...

Are the kettleball squats to help build up to barbell squats?

What's a lower back machine look like? And is that to help build up to deadlifts?

I'm mainly trying to protect my hamstring. Several years ago I pulled it pretty badly doing sprints on a treadmill. Then when I thought it was healed, I pulled it again pretty badly doing barbell squats. Some time after that when I thought it was healed I pulled it, mildly, playing frisbee -- nothing aggressive. Just tossing a frisbee and I did a quick sprint to catch a bad toss and twang!

So, I'm just really scared to do anything to push my hams too hard.
 
Oooohhhh sheet!!! Kaprice is stepping it up to the next level!

Squatting is all about mechanics. A lot of times your body won't be ABLE to move in proper form when you start squatting. Just doing the motion with bodyweight squats, kettlebell squats, empty bar squats, etc. For a good long while is necessary to get things working and bending properly. You don't want to go heavy until you have the pattern really solid in your nervous system.

Do what you are doing and don't let fear hold you back. The fact is, lifting weights, you can get hurt. Be smart and controlled and you minimize that chance. Ironically, be fearful and you never become strong enough to avoid injury from the slightest mishap.

Same goes for deadlifts. Just build slow and don't worry about the ego. Hell, if you are squatting and deadlifting with light weights you are at least doing it and most people avoid those two movements altogether.

Also, hyper extensions are a great movement and you can grab a plate or two once you build up strength for additional resistance .
 
Kaprice said:
Are the kettleball squats to help build up to barbell squats?

What's a lower back machine look like? And is that to help build up to deadlifts?

I'm mainly trying to protect my hamstring. Several years ago I pulled it pretty badly doing sprints on a treadmill. Then when I thought it was healed, I pulled it again pretty badly doing barbell squats. Some time after that when I thought it was healed I pulled it, mildly, playing frisbee -- nothing aggressive. Just tossing a frisbee and I did a quick sprint to catch a bad toss and twang!

So, I'm just really scared to do anything to push my hams too hard.
Click to expand...
I was told to do them by my PT for recovering from ACL surgery to build up the hamstring and knee ligaments and get used to that movement. Do it with 70 lbs kettleball you're gonna feel it like a squat lol. Also it's like a bar you push against with weight and it makes you keep your back straight and push back
 
I feel way more stable doing those than actual squats. My hammies always get pulled and it's not necessary. I have/had preimjury massive legs
 
Bodybeast said:
Bluetooth beats. Cables piss me off. If you can get them discounted it is worth it. Got mine on ali for around $100
Click to expand...

Which model? There's like a hundred of them! :)
 
I agree with all these guys that you should absolutely incorporate those two exercises Kaprice. Start slow and re-learn the mechanics and technique before attempting to build strength. Even lightweight is better than never utilizing these great muscle builders. As far as injury, I understand your trepidation. I was scared too after my ACL surgery but I was still squatting and deadlifting 4 months after due to a great physical therapist who made me relearn everything completely. YouTube has some great tutorial videos also. I say give it a shot!
 
Kaprice said:
Which model? There's like a hundred of them! :)
Click to expand...
Studio 2.0 are bigger if you like full ear cover. Solo 2.0 or the sports ones
It depends on what you like but beats covers all of them and I just like them lol. Ali sells them cheap if you're into that
 
Bodybeast said:
Studio 2.0 are bigger if you like full ear cover. Solo 2.0 or the sports ones
It depends on what you like but beats covers all of them and I just like them lol. Ali sells them cheap if you're into that
Click to expand...

You find the Solos stay on during jogging and when lying on a bench for lifting?
 
Kaprice said:
You find the Solos stay on during jogging and when lying on a bench for lifting?
Click to expand...
I use studios. I don't like solos. I feel like they would fall off easily. Studios cover your ear. Also they have powerbeats which are Bluetooth sports headphones. Wireless and loop around here so good for running and stuff with a lot of movement
 
The set that died on me was an earlier model of this:

Invalid Link Removed

For the price, and the fact that I actually liked my old ones quite a bit, I'll probably grab these, which appear to be of higher quality than older model I had.

But these look interesting, too.

Invalid Link Removed
 
Kaprice said:
The set that died on me was an earlier model of this:

Invalid Link Removed

For the price, and the fact that I actually liked my old ones quite a bit, I'll probably grab these, which appear to be of higher quality than older model I had.

But these look interesting, too.

Invalid Link Removed
Click to expand...

I use the thingies from your second link, highly recommended !
 
hairygrandpa said:
I use the thingies from your second link, highly recommended !
Click to expand...

Same model? That's very good to know. Lots of great reviews, but I got a bit scared off by SOME reviews complaining about connection issues -- cutting out while walking or running or even just when the phone is on the floor and you're on the bench.

You've had no such issues?
 
Kaprice said:
Same model? That's very good to know. Lots of great reviews, but I got a bit scared off by SOME reviews complaining about connection issues -- cutting out while walking or running or even just when the phone is on the floor and you're on the bench.

You've had no such issues?
Click to expand...

Not exactly same model, could not find mine anymore at amazon -but Chinese with same features. They work great! Good sound, no issues.
 
Kaprice said:
Are the kettleball squats to help build up to barbell squats?

What's a lower back machine look like? And is that to help build up to deadlifts?

I'm mainly trying to protect my hamstring. Several years ago I pulled it pretty badly doing sprints on a treadmill. Then when I thought it was healed, I pulled it again pretty badly doing barbell squats. Some time after that when I thought it was healed I pulled it, mildly, playing frisbee -- nothing aggressive. Just tossing a frisbee and I did a quick sprint to catch a bad toss and twang!

So, I'm just really scared to do anything to push my hams too hard.
Click to expand...
Hi Kaprice, wicked log mate!

Look into banded hip thrusts to rehab ur hammies and repattern for glute activation. The beauty of this exercise is that tension is zero at full hammy extension so it kind of starts out as a stretch then moves into a contraction. I have used this movement to rehab my hammies and glutes, and still perform it prior to deadlifts for warm up.
 
Thursday's Macros:

Cal: 2478
F: 66
C: 263
P: 192

Biggest carb buster was spiral pasta for dinner.

But I had Defuse / Epitome / Brite / Gut Health before dinner to help.

Bed: 1:30a -- right after Brite / Ammo
 
DAY 47 - Friday

Bed 2:30a (yeah, I posted I was going to bed at 1:30, but -- oops!)
Up: 9:30a

Small BM
Morning weight: 239.3

I don't recall if I've ever (this round) had a morning weight below 240. If so, it's only been once or maybe twice, so this is a big deal.

Brite / Ammo / Epotimo
Ultimate Omega
B Complex

I'm also switching to 1 Gut Health a day (evening).
dsade, I'm still not clear if you recommend taking GH daily now or just "as needed".
 
Is GH helping you? My dad suffers from gas literally after everything he eats. It's really bad lol and he gets a stomach ache from everything and severely from tomato sauce
 
Bodybeast said:
Is GH helping you? My dad suffers from gas literally after everything he eats. It's really bad lol and he gets a stomach ache from everything and severely from tomato sauce
Click to expand...

I don't know if it's doing anything for me because I didn't really have any gut symptoms before.

I bought GH because it's supposed to be a big help in the digestion, health, and weight loss process, but there was nothing observable to point to as evidence of it doing anything.

That sounds worse than I intend. I believe it's beneficial. There's just nothing I can point to as proof of that.
 
Kaprice said:
Bed 2:30a (yeah, I posted I was going to bed at 1:30, but -- oops!)
Up: 9:30a

Small BM
Morning weight: 239.3

I don't recall if I've ever (this round) had a morning weight below 240. If so, it's only been once or maybe twice, so this is a big deal.

Brite / Ammo / Epotimo
Ultimate Omega
B Complex

I'm also switching to 1 Gut Health a day (evening).

dsade, I'm still not clear if you recommend taking GH daily now or just "as needed".
Click to expand...

After the 2 a day loading phase, take 1 capsule a day UNLESS you consume quite a bit of alcohol or wind up doing a round of Antibiotics, in which case you up it back to 2 a day (for alcohol, 2 days at 2 a day is plenty, for antibiotics keep taking 1 a day until the cycle is up, then reload at 2 a day for 5 days.)
 
dsade said:
After the 2 a day loading phase, take 1 capsule a day UNLESS you consume quite a bit of alcohol or wind up doing a round of Antibiotics, in which case you up it back to 2 a day (for alcohol, 2 days at 2 a day is plenty, for antibiotics keep taking 1 a day until the cycle is up, then reload at 2 a day for 5 days.)
Click to expand...

Thanks. That helps a lot.

The label's instructions are quite confusing. (take 1 a day as needed)
 
Kaprice said:
Thanks. That helps a lot.

The label's instructions are quite confusing. (take 1 a day as needed)
Click to expand...
FDA regulations are a bitch to comply with. "As needed" is all that I can recommend, especially when tied to medical treatment such as antibiotics.
 
Bodybeast said:
Is GH helping you? My dad suffers from gas literally after everything he eats. It's really bad lol and he gets a stomach ache from everything and severely from tomato sauce
Click to expand...

Betaine HCL one capsule with each meal is my trick.
 
I spent the weekend 4 hours away visiting my son, his wife, and baby girl. I kept up with my EvoMuse supplements and pretty much let everything else go. (no regrets! :) )

Back at it tomorrow.
 
Day 50 - Monday

Bed at 2:30a
Up at 9:40a

Brite / Ammo

12:00p
Upper body
shorter workout due to schedule

I guess my carb laden weekend took its toll because I felt pretty weak on the bench press:
95 x 12
145 x 10
165 x 6
175 x 2
175 x 2
175 x 2
165 x 3
145 x 6
115 x 15

I want to get to 8 or 10 at 175
and 185 x 6 as soon as I can

Incline Bar Press
Bar x 12
65 x 10
85 x 8
95 x 8

Standing DB curls
20 x 12
25 x 10
30 x 8
35 x 3 with good form | 2 with bad form | last one I had to swing up and do a very slow eccentric -- all as one set

Angled bar curls
30 x 15
40 x 12
50 x 10

My triceps felt plenty worked from the bench press and I was out of time, so that's it for today.

Post WO weight: 240.5

After shower, applied SN to core, chest, shoulder, upper arms.

Gold Standard Whey protein (2sc / 1.5c whole milk / 1cup spinich)

2:20 Brite

I'm going to try to get a good calorie deficit (while keeping my protein at close to 100g) to offset some of the weekend damage.
 
Hey man, keep plugging. Things don't just go from point a to point b and you know that already.

One thing to keep in mind...when lifting weights that you are getting under 5 reps with, you put a significant strain on your CNS which slows recovery IMO, and means you need more time off to grow between workouts. I know it was just a weak day and we all have that, but it could be from CNS fatigue .
 
HIT4ME said:
Hey man, keep plugging. Things don't just go from point a to point b and you know that already.

One thing to keep in mind...when lifting weights that you are getting under 5 reps with, you put a significant strain on your CNS which slows recovery IMO, and means you need more time off to grow between workouts. I know it was just a weak day and we all have that, but it could be from CNS fatigue .
Click to expand...

Thanks. Yeah, I understand the recovery bit. The way I do my workouts, there's always 4 or 5 days between hitting the same muscle group.
 
Kaprice said:
Thanks. Yeah, I understand the recovery bit. The way I do my workouts, there's always 4 or 5 days between hitting the same muscle group.
Click to expand...

That's cool...just a thought. Want to see you catch me. I'm in my 5 rep weeks here so, I'm not sure how well that will work for me putting on strength just yet.. I think you are catching up fast and I know you are right there. But I'm gonna make you bench 225 before you catch me!
 
My workout was fasted (other than green drink)

Between workout and dinner was just a protein shake.

Dinner was homemade falefel.
I had 2 caps Defuse
1 cap Gut Health

I also snacked on a small bit of beef jerky and some pistachios.

Around 9:30p
Brite / Ammo

Best guess at macros:

Cal: 1739
F: 65
C: 112
P: 169

Around 11p, I applied SN to core.
 
DAY 51 - Tuesday

Bed: 3:15a (I can't seem to stop myself. I hate that I keep staying up so late) -- But, Longmire is just a dang good show!
Up: 9:30a

Weight: 240.4

Brite / Ammo / Epitome

Today is running day.
dsade, is there any significant difference in fat burning when applying SuperNova prior to a workout vs after?
 
I don't know why you'd put it on after, whenever I workout after applying it I can really feel the sweat much greater on application locations
 
Kaprice said:
Why would it absorb better while sweating?
Click to expand...

One theory is that as you sweat, pores open, which can enhance absorption.
 
HIT4ME said:
One theory is that as you sweat, pores open, which can enhance absorption.
Click to expand...

I've applied immediately after going in the sauna and it seemed to hit me harder. By hitting harder I mean the menthol feeling was almost immediate and it lasted way longer then usual.
 
I follow up with some hand sanitizer and the menthol can make me shiver. I put in SN, wait, then do a little hand sanitizer and it gets stronger. Go back another 30 minutes later with the sanitizer and do it again and whoa.
 
nicksox15 said:
I don't know why you'd put it on after, whenever I workout after applying it I can really feel the sweat much greater on application locations
Click to expand...

From what I understand, sweating is not really an indicator as to whether it's working or not. Matt has said the fat burning process happens whether there's an increase in sweat or not.

So, my thought is that after a good workout, your body is working hard on recovery and that COULD be a very good time for SuperNova to do its magic.

That's why I was asking. It could be one is better or both are the same.
 
Kaprice said:
From what I understand, sweating is not really an indicator as to whether it's working or not. Matt has said the fat burning process happens whether there's an increase in sweat or not.

So, my thought is that after a good workout, your body is working hard on recovery and that COULD be a very good time for SuperNova to do its magic.

That's why I was asking. It could be one is better or both are the same.
Click to expand...
I agree with applying before the workout. I apply I. The morning. 2-3 hours later I hit the gym. Getting a sweat going does open the pores and help any remaining actives to absorb. Then I shower and apply the second dose for the day on clean exfoliated skin. I just make sure to allow about 4 hours for the first dose to absorb.
 
wesb2387 said:
I've applied immediately after going in the sauna and it seemed to hit me harder. By hitting harder I mean the menthol feeling was almost immediate and it lasted way longer then usual.
Click to expand...
Feels good when I shower after applying it. Makes me all tingly and jingly like Santa clause
 
I ran with my adult daughter, today, so the routine was different. She's training for an amateur fun run (5k) and has an app that starts you from out of shape to ready to run the whole way. She's been doing it for a few weeks so she's mostly running with a bit of walking segments.

We did this around our hilly park. SHE did it while pushing her baby in the stroller. I was able to keep up with her pace, but just barely. And again -- she was pushing a danged stroller! (I feel so old)

Anyway, we went 2.5 miles with at least half of it being a run. She said her app told her we managed one of the miles in about 10 minutes -- which might a record for me (for the past few years) -- esp on hills.

I applied SuperNova 30 mins prior to the run.

I ran fasted, other than a large green drink.

Post WO weight was slightly less than more morning weight, which was disappointing, but with the green drink, I guess it was decent progress.

2 hours after the run, I was still feeling pretty wiped out.

Dinner was ham, mashed potatoes, and salad.

Macros:

Cal: 1840
F: 84
C: 97
P: 154
 
DAY 52 - Wednesday

Bed at 1:30a
Up at 9:45a

Weight: 240.4

Got a nasty headache.

Applied SN
Brite / Epitome

Lower body today and not looking forward to it.
 
Hope your headache is feeling better brother. Go kill that lower body workout!
 
I tried out a new workout log app, JEFIT, and my unfamiliarity with it sort of messed up my workout.

Plus, I confess, I was rather low energy.

I THINK I'll like JEFIT once I figure it out.

Leg Press - Incline weight machine
Set 1 : 90.0x12
Set 2 : 140.0x10
Set 3 : 210.0x8
Set 4 : 300.0x10
Set 5 : 350.0x10

Leg Ext
Set 1 : 40.0x12
Set 2 : 70.0x10
Set 3 : 100.0x8
Set 4 : 130.0x6
Set 5 : 130.0x12

Seated Leg Curl
Set 1 : 40.0x12
Set 2 : 70.0x10
Set 3 : 100.0x8
Set 4 : 130.0x6
Set 5 : 130.0x12

Calf Ext
Set 1 : 100.0x12
Set 2 : 160.0x10
Set 3 : 235.0x8
Set 4 : 325.0x10

200 toe steps
150 heal steps

5 sets of 5 ham raises on exercise ball

10 knee raises for abs

10 mins on hydrabed

I forgot to weigh before my protein shake.
 
Headaches are the worst while lifting and always dread those days. But later on in the day you feel better knowing you did something.
 
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