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Mmorso Runs MST Cordygen-Nano2 and Runs (Sponsored)

lol I didn't mean I gained a pound. I'm not watching sodium and think when I eat crackerish sh1t on the late night I wake with more water weight
 
Lol what the fck Studhorse!!! I started watching that video and the guys said "we use our shoulders a lot in CROSSFIT." Sorry man I had to turn it off... no interest in what that guy has to say...
 
mmorso said:
lol I didn't mean I gained a pound. I'm not watching sodium and think when I eat crackerish sh1t on the late night I wake with more water weight
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Well... you are a very bad boy!

You have to detox from that stuff cold turkey! Lock your room with a key, throw the key out of the window.
 
mmorso said:
lol I didn't mean I gained a pound. I'm not watching sodium and think when I eat crackerish sh1t on the late night I wake with more water weight
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You should be sea salting every single meal. Salt is very important. if you are not start doing it.
I also addressed that in one of my first emails to you.
You need new glasses :)
 
Day 27. Weight 176.6. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs A

Squats: 245x6, 245x6, 255x8, 255x5 (DS 245x3), 225x10

Lying Leg Curls (2:1:1:2): 125x10, 125x8 (R/P 2), 100x12, 100x11, 75x20

Leg Extensions (2:1:1:2): 125x10, 100x10, 100x12, 100x12, 85x17

Standing Calf/BW Calf Raise Supersets: 155x12/30, 135x12/26, 135x12/21, 135x12/20


The scale is trending down; huge difference using simple carbs rather than beer on refeed days. I finally woke today without DOMS on my hamstrings since doing stiff leg deads and felt slightly stronger today, squeezing out a couple more reps and felt like I had better form and control. I also feel a size increase in them...

Anyway, I'm running low on Cordygen and think that I will keep this log going for a few workouts after I run out so I can compare how HIIT and over all recovery time etc feel off Cordy...
 
Damn I didn't get any notifications on this thread lol. Yeah I use sodium free "No Salt..." but will switch to sea salt.. I just re read your emails and still didn't see a mention of salt... maybe I do need glasses lol
 
mmorso said:
Anyway, I'm running low on Cordygen and think that I will keep this log going for a few workouts after I run out so I can compare how HIIT and over all recovery time etc feel off Cordy...
Click to expand...

Cool. And then you'll come begging me for more when you realize just how good the stuff is. :-)
 
mmorso said:
Damn I didn't get any notifications on this thread lol. Yeah I use sodium free "No Salt..." but will switch to sea salt.. I just re read your emails and still didn't see a mention of salt... maybe I do need glasses lol
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Sea salt is essential because minerals contained in sea salt are in their natural ratios, and this helps keep the body's electrolytes in balance.
That make sense?
 
The Solution said:
Sea salt is essential because minerals contained in sea salt are in their natural ratios, and this helps keep the body's electrolytes in balance.
That make sense?
Click to expand...

Absolutely makes sense and I will start using it. I'm into granola sh1t like that... kinda hippyish deep down lol
 
Day 28. Weight 175.8. 45mins AM lifting. No HIIT today

Tempo indication (eccentric: pause: concentric: flex). 1min rests. A1/A2=Supersets

Push B

Warmups: shoulder band exercises (thanks Studhorse)

Flat Flies: 40x12, 45x12, 40x12, 40x12

Incline DB Bench (1:2:1:2): 60x6, 55x8, 55x8

A1. Stretch Push-ups: BWx15, BWx12 (R/P 3), BWx12 (R/P 3)

A2. Front Lateral Raise: 10x15, 7.5x15, 7.5x15

B1. Paused Skullcrushers (2:2:2:2): 75x10, 65x10, 65x10, 65x10

B2. Rear Delt DB Raise: 7.5x20, 7.5x20, 7.5x20, 7.5x20


Damn 175.8 this morning... I decided to nix HIIT after feeling a little weaker in the weight room. I'm not sure if the weight loss is the cause though.. after doing those band exercises, I was pushing myself to get a wider ROM on flies and think I pre-exhausted my delts and upper pecs more than normally. Anyway, my chest feels full and pumped.. good workout overall
 
mmorso said:
Day 28. Weight 175.8. 45mins AM lifting. No HIIT today

Tempo indication (eccentric: pause: concentric: flex). 1min rests. A1/A2=Supersets

Push B

Warmups: shoulder band exercises (thanks Studhorse)

Flat Flies: 40x12, 45x12, 40x12, 40x12

Incline DB Bench (1:2:1:2): 60x6, 55x8, 55x8

A1. Stretch Push-ups: BWx15, BWx12 (R/P 3), BWx12 (R/P 3)

A2. Front Lateral Raise: 10x15, 7.5x15, 7.5x15

B1. Paused Skullcrushers (2:2:2:2): 75x10, 65x10, 65x10, 65x10

B2. Rear Delt DB Raise: 7.5x20, 7.5x20, 7.5x20, 7.5x20


Damn 175.8 this morning... I decided to nix HIIT after feeling a little weaker in the weight room. I'm not sure if the weight loss is the cause though.. after doing those band exercises, I was pushing myself to get a wider ROM on flies and think I pre-exhausted my delts and upper pecs more than normally. Anyway, my chest feels full and pumped.. good workout overall
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Could be one of those days when dieting man. We all have them. Head up and push forward.
 
The Solution said:
Could be one of those days when dieting man. We all have them. Head up and push forward.
Click to expand...

This. I am in a deficit myself and some days just are what they are.
 
mmorso said:
Day 28. Weight 175.8. 45mins AM lifting. No HIIT today

Tempo indication (eccentric: pause: concentric: flex). 1min rests. A1/A2=Supersets

Push B

Warmups: shoulder band exercises (thanks Studhorse)

Flat Flies: 40x12, 45x12, 40x12, 40x12

Incline DB Bench (1:2:1:2): 60x6, 55x8, 55x8

A1. Stretch Push-ups: BWx15, BWx12 (R/P 3), BWx12 (R/P 3)

A2. Front Lateral Raise: 10x15, 7.5x15, 7.5x15

B1. Paused Skullcrushers (2:2:2:2): 75x10, 65x10, 65x10, 65x10

B2. Rear Delt DB Raise: 7.5x20, 7.5x20, 7.5x20, 7.5x20


Damn 175.8 this morning... I decided to nix HIIT after feeling a little weaker in the weight room. I'm not sure if the weight loss is the cause though.. after doing those band exercises, I was pushing myself to get a wider ROM on flies and think I pre-exhausted my delts and upper pecs more than normally. Anyway, my chest feels full and pumped.. good workout overall
Click to expand...

Nice work brother. I do the overhead / front and back after every set, after about 10 sets my shoulders feel pretty smooth. Did you ever look into getting some Flexatril?
 
Day 29. Weight 177. 50mins AM lifting +12mins HIIT

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted. A1/A2=Supersets

Pull B

Warmups: shoulder band exercises

A1. Wide Grip Lat Pulldowns (1:2:2:2): 115x8, 115x8, 105x10, 105x10, 95x15

A2. Cable Rope Pullover (1:2:2:2):
55x8, 40x8, 40x10, 40x10, 40x12

B1. Seated Face-pulls (1:2:1:2):
50x15, 50x15, 50x15, 50x15

B2. DB Shrugs: 55x10, 55x10, 55x10, 55x10

Alternating DB Curl (3:1:1:1): 30x6, 30x6, 30x6, 30x6 (all reps on 1 arm before alternating)

Preacher Curls: 65x10, 55x12, 55x12, 55x12

HIIT: Elliptical 2mins warmup, 8 intervals (15/45), 2mins cool down


Really gay and frustrating morning: I woke with my shoulder throbbing, having slept on it wrong. I think the bursitis might be flaring up but don't know yet...

Anyway, after deciding whether or not to take the day off I decided to go to the gym and do band exercises to see if it would loosen my shoulder up. It didn't really help but I was at the gym and decided to lift..

Almost all of the pulling today was a struggle; on lat pull downs the lower most part of the ROM stung a bit when I was retracting my shoulder blades together, and when I began lowering the weight I could feel my right shoulder wanting to give out and pop out... if that makes sense...

Pull overs felt uncomfortable and I had to lower the weight to 40lbs. Face pulls also stung but we're not as bad. Anyway I feel like I didn't get that great of a lat workout... I also had to take my time and was tedious getting into position to pull each time and lost some intensity doing so... it took me around 50mins this morning and half the exercises are super sets lol

Positives: my HIIT session was pretty badass and are getting more intense...

I'm going to take some ibuprofen and hope my shoulder is better by for chest on Wednesday....
 
lol I just lost a little self control and feel ashamed haha... just found this box of gourmet popcorn in my office that someone sent me as a gift.. I opened it and boom: s'mores flavored, pumpkin pie, etc.

After eating a few handfuls I left work early to take some Predator...
 
mmorso said:
lol I just lost a little self control and feel ashamed haha... just found this box of gourmet popcorn in my office that someone sent me as a gift.. I opened it and boom: s'mores flavored, pumpkin pie, etc.

After eating a few handfuls I left work early to take some Predator...
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FAT ASS. MIGHT AS WELL QUIT LIFTING. JEEZ.....
 
Brandinooooo said:
FAT ASS. MIGHT AS WELL QUIT LIFTING. JEEZ.....
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Word to yo grandmas tampons..

lol I said fck it and just used yesterday as a refeed... my macros got jacked though and protein and fats were high

I got legs in a little bit.. last time I did this leg routine, I could barely walk... looking forward to it
 
mmorso said:
Word to yo grandmas tampons..

lol I said fck it and just used yesterday as a refeed... my macros got jacked though and protein and fats were high

I got legs in a little bit.. last time I did this leg routine, I could barely walk... looking forward to it
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Your fats gonna be high after this.

I fccking lol'd hard when I read what you said. My dog looked at me like I was crazy lol.
 
mmorso said:
Word to yo grandmas tampons..

lol I said fck it and just used yesterday as a refeed... my macros got jacked though and protein and fats were high

I got legs in a little bit.. last time I did this leg routine, I could barely walk... looking forward to it
Click to expand...

Once every 7 days on the refeed bud.. remember that..
Mark on your tracker you were off diet, so i know for next check in.
 
Day 30. Weight 179.2. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs B

Paused Front Squats (2:3:2:1): 155x4, 185x4, 195x4, 185x4, 155x4, 155x4

Stiff Leg Deads (2:1:1:1): 185x10, 195x10, 185x10, 155x10

Back Squat Dropset: 245x5, 225x9, 205x8 (almost threw up lol)

DB Walking Lunges (1:2:1:2): 65x14, 65x10

Seated Calf Raises: 185x10, 185x10, 185x10, 185x10


Damn I fcked up yesterday diet wise but felt much stronger today in the gym... I never get a sweet tooth and usually opt for alcohol when I derail my diet. Anyway, I also got a good 9-10hrs of sleep so I'm feeling pretty good today..

As I said earlier, I never use to do stiff leg deads or front squats and am starting to feel more comfortable doing them. It seems that my balance is improving a little and I'm not tipping forward as much on the deads.
 
Day 31. Weight 178.8. 45mins lifting +12mins HIIT.

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted

Push A:

DB Flat Press: 55x8, 60x8, 65x10, 65x10, 65x10

Incline BB Press (2:1:1:1): 155x2, 135x5, 145x5, 135x5, 135x5, 135x5 (30 sec rests: shoulder felt uncomfortable 1st set)

Seated Rack Press: 95x4/DS 85x3, 85x6, 75x8, 75x6/DS 65x5
(Fcking shoulder)

DB Side Lateral/ Dips Supersets (1:2:1:2): 7.5x20/9, 7.5x20/7, 7.5x20/8 (R/P) 2, 7.5x20/6

HIIT: Elliptical 2mins warmup, 8 intervals (15:45), 2mins cool down


My weight is up since my early refeed on Monday... I've been blocked up and haven't had a decent sh1t since maybe Sat.. I'm gonna down some milk of magnesia tonight.

My shoulder feels unstable and I'm cautious about aggravating it. I wonder if the band exercises are fckng me up? Anyway, I'm starting to feel sore in the shoulder joint from this morning and will be popping ibuprofen tonight...

I'm getting some kratom delivered tomorrow which helps but has other gay sides like increased appetite. Anyway, I've only got a few more workouts before I head out of town for my brothers wedding.. im hoping the week off will let my shoulder chill out.
 
Its not about downing magnesium for bowel movements.
What is your fiber intake like?
What is your water intake like?
Are you getting too much insoluable or soluable fiber? These could be the biggest issues.
 
The Solution said:
Its not about downing magnesium for bowel movements.
What is your fiber intake like?
What is your water intake like?
Are you getting too much insoluable or soluable fiber? These could be the biggest issues.
Click to expand...

I'll look into my fiber intake... water is at 1 gal minimum... thanks man
 
mmorso said:
I'll look into my fiber intake... water is at 1 gal minimum... thanks man
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Thats why i have you track your fiber intake on your tracker ;)
Another reason why that thing is a handy tool. This lets me know when i read it on top of all other variables what needs to be modified or changed!
Fiber is essential to help with bowel movements as far as normalizing / maintaining them hence why you have my MINIMUM standards on the documents I sent ya ;)

Trying to take all the think work out of it for ya bud.
 
Write out all your meals today and post them on here for me real quick...
I want to see the sources you are mostly consuming and see how much insoluable and soluable fiber you are getting.
Worst comes to worst pick up psyllium husk powder and throw it into a shake everyday for added fiber. should get you rolling.
 
I here's what I've eaten and plan to eat today.. this is a typical "workout day" meal plan.


Breakfast: (7.1g fiber)
6 oz F@ge 0% Plain Grk Yogurt
2 medium strawberries
2oz blackberries
1 tbsp wheat germ
1 bowl plain instant oatmeal

Post workout: (2.5g fiber)
1 scoop dymatize whey
14oz skim milk
3 tbsp chocolate syrup

Lunch: (8g fiber)
2 whole eggs
4 egg whites
.6 oz 2% cheese
2 oz chicken breast
1 medium Granny Smith apple
1 tsp sugar free Metamucil

Snack: (0)
1 cheddar rice cake

Dinner: (9.1g fiber)
8oz grilled chicken breast
6oz baked broccoli
1 cup brown rice
.5 tbsp olive oil
1 pat butter

Pre-bed: (1)
1 scoop dymatize casein

27.7 total fiber
 
mmorso said:
I here's what I've eaten and plan to eat today.. this is a typical "workout day" meal plan.


Breakfast: (7.1g fiber)
6 oz F@ge 0% Plain Grk Yogurt
2 medium strawberries
2oz blackberries
1 tbsp wheat germ (Soluble)
1 bowl plain instant oatmeal (Soluble)

Post workout: (2.5g fiber)
1 scoop dymatize whey
14oz skim milk
3 tbsp chocolate syrup

Lunch: (8g fiber)
2 whole eggs
4 egg whites
.6 oz 2% cheese
2 oz chicken breast
1 medium Granny Smith apple (Soluble)
1 tsp sugar free Metamucil

Snack: (0) Da hell is the point of one rice cake as a snack? Lol.. put this with a meal
1 cheddar rice cake

Dinner: (9.1g fiber)
8oz grilled chicken breast
6oz baked broccoli (Insoluble)
1 cup brown rice
.5 tbsp olive oil
1 pat butter

Pre-bed: (1)
1 scoop dymatize casein

27.7 total fiber
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Insoluble is pretty dang low. Try to add another serving of greens (beans, asparagus) in a day
I would also like to see potatoes thrown into the mix (potassium and insoluble fiber) taking you right up to around 40g of fiber. The potassium will also help with the sodium/potassium balance to help prevent any cramping on a day to day basis.
This should get you rolling.

Personally I would drop the casein shake and just do 4 spaced out even meals (and the rice cake meal) every 4-5 hours apart. Should help with satiety (bigger meals) and a bit more protein at each feeding. Add another .5 scoop of whey to meal 1 and post-workout
 
The Solution said:
Write out all your meals today and post them on here for me real quick...
I want to see the sources you are mostly consuming and see how much insoluable and soluable fiber you are getting.
Worst comes to worst pick up psyllium husk powder and throw it into a shake everyday for added fiber. should get you rolling.
Click to expand...
I like the capsules, I take 6 with breakfast and dinner. It's cheap. Have a hard time drinking the husk.
 
Studhorse said:
I like the capsules, I take 6 with breakfast and dinner. It's cheap. Have a hard time drinking the husk.
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Most people can easily fix the problem with dietary sources and food choices. A supplement should always be the LAST thing one should recommend or go for especially with an easy change. Unless there is some massive food intolerance towards veggies, fruits, and sources that have a significant amount of fiber then yes a supplement would be necessary.

A good way to mask psyllium husk is to make pancakes with it. Hell even people on no carbs can do it with eggs, baking powder, husk, and protein powder. makes the pancake thick and fluffy
 
The Solution said:
Insoluble is pretty dang low. Try to add another serving of greens (beans, asparagus) in a day
I would also like to see potatoes thrown into the mix (potassium and insoluble fiber) taking you right up to around 40g of fiber. The potassium will also help with the sodium/potassium balance to help prevent any cramping on a day to day basis.
This should get you rolling.

Personally I would drop the casein shake and just do 4 spaced out even meals (and the rice cake meal) every 4-5 hours apart. Should help with satiety (bigger meals) and a bit more protein at each feeding. Add another .5 scoop of whey to meal 1 and post-workout
Click to expand...
I'm gonna ditch the casein after I run out. Sh1t is pricey

Regular potatoes or sweet potatoes? Does it matter?
Studhorse said:
I like the capsules, I take 6 with breakfast and dinner. It's cheap. Have a hard time drinking the husk.
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I'm gonna look into that bro thanks
 
mmorso said:
I'm gonna ditch the casein after I run out. Sh1t is pricey

Regular potatoes or sweet potatoes? Does it matter?


I'm gonna look into that bro thanks
Click to expand...

White higher potassium
Sweet higher vitamin A

Eat whichever you like better . If i have sweet I usually put some powdered PB and Cinnamon + Splenda on them
I like white to throw into stirfrys --> Eggs/Whites + Chicken/Beef + Greens (beans/asaragus/broccoli) someimes throw FF or low fat cheese on top. Nice big volume stirfry
 
Damn guys I overslept this morning and was going to hit the gym in the afternoon but got slammed at work.. sucks ass
 
The Solution said:
Who cares...
Gym will always be there. Hit non-workout day macros and go tomorrow.
Click to expand...

Well I intended to go in the afternoon so had carbs at breakfast and lunch... I'm around 100g so I think I'll just keep it there and maybe lower fat kcals... so I still get 1700 total kcals? Whatcha think Bob?
 
mmorso said:
Well I intended to go in the afternoon so had carbs at breakfast and lunch... I'm around 100g so I think I'll just keep it there and maybe lower fat kcals... so I still get 1700 total kcals? Whatcha think Bob?
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Hit your kcals at the end of the day. if your like 10g above in carbs, just lower fats a bit to reach caloric limit.
Not like your competing or anything, so don't stress it too much
 
Day 32. Weight 177.6. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs A

Squats: 245x6, 245x6, 255x7, 245x7, 205x9

Lying Leg Curls (2:1:1:2): 125x9, 110x10, 100x12, 100x10, 75x20 (14, R/P 4, 2)

Leg Extensions (2:1:1:2): 125x10, 125x10, 100x12, 100x12, 85x18

Standing Calf/BW Calf Raise Supersets: 155x12/27, 155x11/22, 135x12/22, 135x10/19


I've been busy as hell lately... we're baptizing our daughter tomorrow and having a BBQ so all the half finished yard projects have been getting attention the past couple days.. pruning trees etc..

Anyway, today was the first workout without Cordy and I noticed a huge difference in my endurance. I'm gonna order some more when I get back from this vacation

I definitely can tell that my body is wanting a week off. Today doing squats, I felt a weird muscle strain in my upper abs/sternum area. I feel like sh1t is just out of whack in general. It's funny because mentally I feel great and have tons of energy and motivation. Idk, maybe it's just that I'm really enjoying the new routine Bob hooked me up with.. I haven't had more than a few days off since January and it's overdue.
 
When your making progress in the gym, hard to not want to keep training balls to the wall and have a blast man.
like i said, a few tweaks and I knew I could get you rolling and sparking.
You owe me a weekly update boss.. Ill look forward to your email so we can make adjustments.
 
The Solution said:
When your making progress in the gym, hard to not want to keep training balls to the wall and have a blast man.
like i said, a few tweaks and I knew I could get you rolling and sparking.
You owe me a weekly update boss.. Ill look forward to your email so we can make adjustments.
Click to expand...

Yeah sorry Bob I left my computer at work. I'll send out my tracker Monday morning.
 
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