Wimsicle
Well-known member
Sounds good. And best consumed post workout most likely after glycogen depletion
4 Weeks Out: Cancun/Hawaii Vacation
- Thread starter Mowglisml
- Start date
Mowglisml
Well-known member
Week 3 Day 1
PWO Stack
-Hypermax - 1 scoop
-Ergonine - 1 scoop
Intra
-Quake (caffeine free) - 1 Scoop
Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Leg Press/ Mountain Climbers: 555x12, 605x15, 645x12 / 20, 20, 20 each leg
-Goblet Squat/ Wall Sit: 60x14, 70x12, 70x10 / 12, 10, 13 sec
-Wide Leg Press/ KB Swing: 190x20, 210x15, 210x15 / 40x15, 40x15, 40x15
-Sit Calf/ Planks: 185x20, 185x20, 185x20 / 50, 50, 50 sec
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Great workout. I mixed it up today by doing leg press instead of squats and using a DBs instead of KBs for goblet squat. I really enjoyed DBs better. I can go heavier and I don't have to worry about gripping the KB. Plus, we only have up to 50 lbs KBs. I will stick to DB from now on. Macros have been good. I don't know how it went yesterday as I did not log and I couldn't really log what I ate since I went out to breakfast and then we ate home cooked food and we forgot to track it. We kept it low-carb for sure. This week I am tapering down carbs on Mondays and Thursdays. See below:
2 Day Macro Breakdown
Friday, 7/28/2017
Cals: 2111/ Fats (g): 61/ Carbs (g): 175/ Protein (g): 209
Saturday, 7/29/2017
Cals: 1967/ Fats (g): 43/ Carbs (g): 137/ Protein (g): 175
PWO Stack
-Hypermax - 1 scoop
-Ergonine - 1 scoop
Intra
-Quake (caffeine free) - 1 Scoop
Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Leg Press/ Mountain Climbers: 555x12, 605x15, 645x12 / 20, 20, 20 each leg
-Goblet Squat/ Wall Sit: 60x14, 70x12, 70x10 / 12, 10, 13 sec
-Wide Leg Press/ KB Swing: 190x20, 210x15, 210x15 / 40x15, 40x15, 40x15
-Sit Calf/ Planks: 185x20, 185x20, 185x20 / 50, 50, 50 sec
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Great workout. I mixed it up today by doing leg press instead of squats and using a DBs instead of KBs for goblet squat. I really enjoyed DBs better. I can go heavier and I don't have to worry about gripping the KB. Plus, we only have up to 50 lbs KBs. I will stick to DB from now on. Macros have been good. I don't know how it went yesterday as I did not log and I couldn't really log what I ate since I went out to breakfast and then we ate home cooked food and we forgot to track it. We kept it low-carb for sure. This week I am tapering down carbs on Mondays and Thursdays. See below:
2 Day Macro Breakdown
Friday, 7/28/2017
Cals: 2111/ Fats (g): 61/ Carbs (g): 175/ Protein (g): 209
Saturday, 7/29/2017
Cals: 1967/ Fats (g): 43/ Carbs (g): 137/ Protein (g): 175
Mowglisml
Well-known member
Week 3 Day 2
PWO Stack
-Radiate 1 scoop
-Ergonine - 1 scoop
Intra
-Quake Stim Free 2 scoops
Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Incline DB Press/ WG Pullups: 75x10, 75x10, 75x8 / 184.4x10, 184.4x8, 184.4x10
-Standing Military Press/ Machine Row: 90x10, 90x10, 90x10 / 135x10, 135x10, 135x10 (each arm)
-Flat DB Press/ Incline DB Row: 55x14, 55x14, 55x12 / 60x12, 60x12, 60x12
-Hanging Leg Raises/ Side Planks: x15, x15, x15 / 35, 23, 20 sec each side
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Awesome workout. Loving the pumps from Quake! Makes me look pretty swole and that's with these super sets and not really isolation work. I was cooked by the end of this workout. Reducing the carbs yesterday made me extra hungry this morning, but radiate will help me keep my appetite down. Almost there!
PWO Stack
-Radiate 1 scoop
-Ergonine - 1 scoop
Intra
-Quake Stim Free 2 scoops
Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Incline DB Press/ WG Pullups: 75x10, 75x10, 75x8 / 184.4x10, 184.4x8, 184.4x10
-Standing Military Press/ Machine Row: 90x10, 90x10, 90x10 / 135x10, 135x10, 135x10 (each arm)
-Flat DB Press/ Incline DB Row: 55x14, 55x14, 55x12 / 60x12, 60x12, 60x12
-Hanging Leg Raises/ Side Planks: x15, x15, x15 / 35, 23, 20 sec each side
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Awesome workout. Loving the pumps from Quake! Makes me look pretty swole and that's with these super sets and not really isolation work. I was cooked by the end of this workout. Reducing the carbs yesterday made me extra hungry this morning, but radiate will help me keep my appetite down. Almost there!
Abe Lincoln
Well-known member
Looking forward to your results, I also plan on taking a vacation in 4 weeks
This may of inspired to make a log
This may of inspired to make a log
Mowglisml
Well-known member
Week 3 Day 3
PWO Stack
-Hypermax - 1 Scoop
-Ergonine - 1 scoop
Intra
None
HIIT Conditioning
Warm up ~8 min
5 Rounds of 30 sec sprint HIIT followed by 2 min brisk walk
Cool down ~5 min
Post
-PES Select Vegan - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 3/4 scoop
Comments
I said last week that I would see if I could add in another round of HIITs, but yea.. not going to happen haha! I was cooked today. The weather didn't help either. It has been humid and my legs still felt a little heavy.
PWO Stack
-Hypermax - 1 Scoop
-Ergonine - 1 scoop
Intra
None
HIIT Conditioning
Warm up ~8 min
5 Rounds of 30 sec sprint HIIT followed by 2 min brisk walk
Cool down ~5 min
Post
-PES Select Vegan - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 3/4 scoop
Comments
I said last week that I would see if I could add in another round of HIITs, but yea.. not going to happen haha! I was cooked today. The weather didn't help either. It has been humid and my legs still felt a little heavy.
Mowglisml
Well-known member
Yea sorry I failed to mention that. Yup field sprints at the park
Oconns28
Well-known member
Right on! It's nice to do some outdoor training....sometimes! I'm outside 40 hours per week so occasionally all I want to do is get away from the sun lol.
100 yard sprints? I want to mix up my cardio
Mowglisml
Well-known member
Week 3 Day 4
PWO Stack
-Bang - 1 serving
-Ergonine - 1 Scoop
Intra
-none
Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Bulgarian Split Squats KBs/ V Sit-ups: 30x12, 30x12, 30x12 per side / x20, x20, x20
-KBs Reverse Lunges/ BW Squats: 50x12, 50x12, 50x12 / x20, x20, x20
-Step-Ups/ RDL with DBs: x12, x12, x12 per side/ 80x15, 80x15, 80x15
-Calf Extension Machine/ Decline Crunches: 130x20, 150x20, 160x20* / x25, & x25, x25
*drop by 50% and go to failure
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1/2 scoop
Comments
I went HAM today. Fahk! At the end of it all I was dripping in sweat and I could barely comprehend what my wife was trying to tell me. After about a minute I asked her again and she was telling me some guy was kipping LOL. Awesome workout. Dropped some weight again this week. 183.4 lbs.
3 Day Macro Breakdown
Monday, 7/31/2017
Cals: 2252/ Fats (g): 74/ Carbs (g): 204/ Protein (g): 199
Tuesday, 8/1/2017
Cals: 1759/ Fats (g): 68/ Carbs (g): 117/ Protein (g): 181
Wednesday, 8/2/2017
Cals: 1735/ Fats (g): 68/ Carbs (g): 101/ Protein (g): 184
PWO Stack
-Bang - 1 serving
-Ergonine - 1 Scoop
Intra
-none
Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set
-Bulgarian Split Squats KBs/ V Sit-ups: 30x12, 30x12, 30x12 per side / x20, x20, x20
-KBs Reverse Lunges/ BW Squats: 50x12, 50x12, 50x12 / x20, x20, x20
-Step-Ups/ RDL with DBs: x12, x12, x12 per side/ 80x15, 80x15, 80x15
-Calf Extension Machine/ Decline Crunches: 130x20, 150x20, 160x20* / x25, & x25, x25
*drop by 50% and go to failure
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1/2 scoop
Comments
I went HAM today. Fahk! At the end of it all I was dripping in sweat and I could barely comprehend what my wife was trying to tell me. After about a minute I asked her again and she was telling me some guy was kipping LOL. Awesome workout. Dropped some weight again this week. 183.4 lbs.
3 Day Macro Breakdown
Monday, 7/31/2017
Cals: 2252/ Fats (g): 74/ Carbs (g): 204/ Protein (g): 199
Tuesday, 8/1/2017
Cals: 1759/ Fats (g): 68/ Carbs (g): 117/ Protein (g): 181
Wednesday, 8/2/2017
Cals: 1735/ Fats (g): 68/ Carbs (g): 101/ Protein (g): 184
Mowglisml
Well-known member
Week 3 Day 5
PWO Stack
-Re1gn - 1 serving
-Ergonine - 1 scoop
Intra
-none
Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-BB Bench Press/ CG Pulldown: 185x8, 185x8, 185x5*135x10/ 160x15, close grip pull up BW 184x10, 184x10
-Arnold Press/ Cable Rows: 40x12, 40x12, 40x12*20x13 / 160x12, 160x12, 160x12*85x12
-DB squeeze press/ cable lat pull over: 50x15, 50x13, 50x8*25x8/ 50x15, 50x15, 50x15*25x13
-Russian twist / ab wheel: x15, x15, x15 per side/ x10, x10, x10
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1/2 scoop Radiate
Comments
Great workout. Love re1gn and the sustained energy. Can't wait to try it again on monday cuz today it took me an 1hr to get to work after drinking re1gn
PWO Stack
-Re1gn - 1 serving
-Ergonine - 1 scoop
Intra
-none
Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-BB Bench Press/ CG Pulldown: 185x8, 185x8, 185x5*135x10/ 160x15, close grip pull up BW 184x10, 184x10
-Arnold Press/ Cable Rows: 40x12, 40x12, 40x12*20x13 / 160x12, 160x12, 160x12*85x12
-DB squeeze press/ cable lat pull over: 50x15, 50x13, 50x8*25x8/ 50x15, 50x15, 50x15*25x13
-Russian twist / ab wheel: x15, x15, x15 per side/ x10, x10, x10
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1/2 scoop Radiate
Comments
Great workout. Love re1gn and the sustained energy. Can't wait to try it again on monday cuz today it took me an 1hr to get to work after drinking re1gn
Mowglisml
Well-known member
Week 3 Day 6
PWO Stack
-Hypermax - 1 scoop
-Ergonine - 1 scoop
Intra
-none
Bodyweight Conditioning
3 Round circuits:
-Squats: x30
-chinups: x10
-jumping lunges: x10 per leg
-pushups: x20
-bear crawl: 30 yards
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Great workout today. Really enjoyed the performance from hypermax. I wasn't as gassed out today. Next week I am calling it hell week. I am going hard and splitting by body parts for 6 days. Some evening cardio and daily oblique twist
PWO Stack
-Hypermax - 1 scoop
-Ergonine - 1 scoop
Intra
-none
Bodyweight Conditioning
3 Round circuits:
-Squats: x30
-chinups: x10
-jumping lunges: x10 per leg
-pushups: x20
-bear crawl: 30 yards
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
Great workout today. Really enjoyed the performance from hypermax. I wasn't as gassed out today. Next week I am calling it hell week. I am going hard and splitting by body parts for 6 days. Some evening cardio and daily oblique twist
Mowglisml
Well-known member
I like it a lot. The energy last forever and it didn't hit me like others it hit me just right. It will never beat double scoop bloodshot though lol
Mowglisml
Well-known member
Week 3 Day 7
PWO Stack
Radiate - 1 scoop
Run
Invalid Link Removed
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
-Ergonine - 1 scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
I usually have been lazy on Sundays but today i woke up with my mind set to run haha. Now off to a cuban brunch and taking some carb crush to enjoy.
PWO Stack
Radiate - 1 scoop
Run
Invalid Link Removed
Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills
-Ergonine - 1 scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
Comments
I usually have been lazy on Sundays but today i woke up with my mind set to run haha. Now off to a cuban brunch and taking some carb crush to enjoy.
Mowglisml
Well-known member
Week 4 Day 1
PWO Stack
-Re1gn - 1 serving (2 scoops) - Lions Blood
-Ergonine - 1 scoop
Intra
-none
Quads & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Hack Squats: 194x20, 214x20, 234x18, 254x15
-BB Squats: 185x10, 195x9, 195x9, 195x8
-Front Squats w/DB: 60x12, 70x10, 70x10, 70x10
-Leg Extensions: 130x15, 135x15, 135x15, 135x15
-Leg Press: 130x20, 135x20, 135x15, 135x15
-Seated Calves/ Planks: 185x22, 185x20, 185x20, 185x20 / 30, 30, 30 seconds
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
FUHK! I was cooked from this workout. I had huge quad pumps and I felt like collapsing after leg presses haha! My motivation was the wife next to me killing it, but she does well with volume training so it pushes me harder. She also made me superset planks... even though I didn't want to lol. Great workout and Re1gn is amazing. I was super zoned in! I like Area 51 way better than Lions Blood. Lions Blood taste like chemical tang lol. I needed ice cold water to try and mask it.
PWO Stack
-Re1gn - 1 serving (2 scoops) - Lions Blood
-Ergonine - 1 scoop
Intra
-none
Quads & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Hack Squats: 194x20, 214x20, 234x18, 254x15
-BB Squats: 185x10, 195x9, 195x9, 195x8
-Front Squats w/DB: 60x12, 70x10, 70x10, 70x10
-Leg Extensions: 130x15, 135x15, 135x15, 135x15
-Leg Press: 130x20, 135x20, 135x15, 135x15
-Seated Calves/ Planks: 185x22, 185x20, 185x20, 185x20 / 30, 30, 30 seconds
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
FUHK! I was cooked from this workout. I had huge quad pumps and I felt like collapsing after leg presses haha! My motivation was the wife next to me killing it, but she does well with volume training so it pushes me harder. She also made me superset planks... even though I didn't want to lol. Great workout and Re1gn is amazing. I was super zoned in! I like Area 51 way better than Lions Blood. Lions Blood taste like chemical tang lol. I needed ice cold water to try and mask it.
Mowglisml
Well-known member
3 Day Macro Breakdown
Thursday, 8/3/2017
Cals: 2556/ Fats (g): 74/ Carbs (g): 236/ Protein (g): 228
Friday, 8/4/2017
Cals: 1060/ Fats (g): 33/ Carbs (g): 64/ Protein (g): 119
Saturday, 8/5/2017
Cals: 1799/ Fats (g): 52/ Carbs (g): 99/ Protein (g): 216
Friday is not accurate at all.. I do not know how much my lunch was as I went to a restaurant. It is what I have logged, but honestly can't remember if I ate anything else haha. I didn't even bother with Sunday. It was cuban buffet and I ate whatever I wanted. Thursday and Sat are accurate though!
Thursday, 8/3/2017
Cals: 2556/ Fats (g): 74/ Carbs (g): 236/ Protein (g): 228
Friday, 8/4/2017
Cals: 1060/ Fats (g): 33/ Carbs (g): 64/ Protein (g): 119
Saturday, 8/5/2017
Cals: 1799/ Fats (g): 52/ Carbs (g): 99/ Protein (g): 216
Friday is not accurate at all.. I do not know how much my lunch was as I went to a restaurant. It is what I have logged, but honestly can't remember if I ate anything else haha. I didn't even bother with Sunday. It was cuban buffet and I ate whatever I wanted. Thursday and Sat are accurate though!
Mowglisml
Well-known member
Week 4 Day 2
PWO Stack
-Hypermax - 1 heap scoop
-Ergonine - 1 scoop
Intra
-none
Chest
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-BB Bench/ Leg Raises: 185x6, 190x6, 190x6, 195x3*185x3*135x15 / x15, x15, x15, x15
-Incline BB Bench: 135x9, x135x8, x135x8, x135x10*125x4*115x4*95x7
-Incline DB Flys: 40x11, 40x11, 40x10*20x10
-Cable Flys: 12.5x20, 17.5x12, 17.5x15*7.5x12
-BW Chest Dips: x18
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Woke up mentally ready, but my legs and lower back were really sore. I heap scooped hypermax threw in ergonine and this did the trick! Had a good workout. Wish I would have added more volume, but I really took my time with Bench trying to hit heavier numbers. I'll probably throw in some CG DB Incline press to target that area more on shoulder day (Friday) and get some front delt stimulation. I had some good pumps going and I am starting to see more vascularity in the evening when I finally see my arms (i always wear long sleeves at work cuz of my tattoos). Also noticed that reducing carbs by just 0.5 cup on Mondays makes me that much hungrier! I have been throwing protein shakes to kill appetite and radiate helps a ton as well.
PWO Stack
-Hypermax - 1 heap scoop
-Ergonine - 1 scoop
Intra
-none
Chest
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-BB Bench/ Leg Raises: 185x6, 190x6, 190x6, 195x3*185x3*135x15 / x15, x15, x15, x15
-Incline BB Bench: 135x9, x135x8, x135x8, x135x10*125x4*115x4*95x7
-Incline DB Flys: 40x11, 40x11, 40x10*20x10
-Cable Flys: 12.5x20, 17.5x12, 17.5x15*7.5x12
-BW Chest Dips: x18
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Woke up mentally ready, but my legs and lower back were really sore. I heap scooped hypermax threw in ergonine and this did the trick! Had a good workout. Wish I would have added more volume, but I really took my time with Bench trying to hit heavier numbers. I'll probably throw in some CG DB Incline press to target that area more on shoulder day (Friday) and get some front delt stimulation. I had some good pumps going and I am starting to see more vascularity in the evening when I finally see my arms (i always wear long sleeves at work cuz of my tattoos). Also noticed that reducing carbs by just 0.5 cup on Mondays makes me that much hungrier! I have been throwing protein shakes to kill appetite and radiate helps a ton as well.
Mowglisml
Well-known member
Yup. My last log entry will probably next week tuesday. Leaving wednesday.
Forgot to mention i've been doing 300 oblique twists starting yesterday in the evenings. I also threw in oblique side pulls with some cement blocks i have laying in the backyard
TheMyth
RADIATE LOVER
You've been making some great progress, you're gonna enjoy Cancun!!
Mowglisml
Well-known member
Week 4 Day 3
PWO Stack
-Re1gn - 2 scoops
-Ergonine - 1 scoop
Intra
-none
Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Body Weight WG Pull Ups: 183.8x11, 183.8x10, 183.8x10, 183.8x9
-BB Rows: 135x12, 135x10, 135x11, 135x11 (I alternated between overhand and underhand grip 2 and 2 of each)
-WG Pulldowns/ Mountain Climbers: 120x13, 120x15, 120x15, 120x14*85x6*55x12 / x20, x20, x20, x20 (each leg)
-One-Arm DB Rows: 70x13, 70x13, 70x12, 70x12
-T-Bar Rows: 115x8, 100x10, 90x12, 90x12*45x12
-Seated NG Cable Rows: 140x13, 140x12, 140x11, 140x12
-Deadlifts: 205x6, 225x5, 225x5, 225x5
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Re1gn is awesome! I had a damn killer workout and my back is cooked! I want to mention my weight is going down. I took off my sweater after pull ups and i weighed 182.8 (lowest I have been in a while). I had great pumps. During One-Arm DB rows I saw this couple doing 65lbs one arm db rows and it pissed me off cuz they were not going through he full range of motion, so I used it as motivation haha. This made me really focus on mind muscle connection. Last night 300 oblique twist and took my pup out for a walk.
PWO Stack
-Re1gn - 2 scoops
-Ergonine - 1 scoop
Intra
-none
Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Body Weight WG Pull Ups: 183.8x11, 183.8x10, 183.8x10, 183.8x9
-BB Rows: 135x12, 135x10, 135x11, 135x11 (I alternated between overhand and underhand grip 2 and 2 of each)
-WG Pulldowns/ Mountain Climbers: 120x13, 120x15, 120x15, 120x14*85x6*55x12 / x20, x20, x20, x20 (each leg)
-One-Arm DB Rows: 70x13, 70x13, 70x12, 70x12
-T-Bar Rows: 115x8, 100x10, 90x12, 90x12*45x12
-Seated NG Cable Rows: 140x13, 140x12, 140x11, 140x12
-Deadlifts: 205x6, 225x5, 225x5, 225x5
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Re1gn is awesome! I had a damn killer workout and my back is cooked! I want to mention my weight is going down. I took off my sweater after pull ups and i weighed 182.8 (lowest I have been in a while). I had great pumps. During One-Arm DB rows I saw this couple doing 65lbs one arm db rows and it pissed me off cuz they were not going through he full range of motion, so I used it as motivation haha. This made me really focus on mind muscle connection. Last night 300 oblique twist and took my pup out for a walk.
Oconns28
Well-known member
Man you guys have me pumped for Re1gn! Really hoping I get it this week before my next big upper body day!
Mowglisml
Well-known member
You will love it! Try not to drink any chaos and pain stuff or lower ur dosage in the mean time cuz i know their caffeine is like 450mg haha! What flavors did you order?
Oconns28
Well-known member
Area51 and Lions Blood I think. Haha ya I'm high in the stims right now. Fat burners all day! Lol
Mowglisml
Well-known member
Oh ok! I measured the scoops and i've been taking 8g. I'm gonna take the full serving perhaps for shoulders or arms too get an epic pump!
Mowglisml
Well-known member
Week 4 Day 4
PWO Stack
-Hypermax - 1 scoop (14 grams)
-Ergonine - 1 scoop
Intra
-BPI BCAA
Hams, Glutes, Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Seated Leg Curls: 100x17, 110x13, 115x12, 115x13
-Lying Leg Curls: 80x12, 80x15, 85x12, 80x12*40x5
-Walking Lunges (with 2-25lbs plates each hand): 25x15, 25x15, 25x16, 25x15
-Romanian Deadlifts: 205x12, 215x10, 225x8, 225x8
-Hip Thrusts on Lying Leg Curl Machine: 140x17, 155x15, 170x13, 170x14
-Standing Claf Raises on Leg Press Machine: 270x20, 250x20, 230x20, 210x20*110x6
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-3/4 Scoop Radiate
Comments
Had a great workout today! Last night I went off the rails a bit... went out for all you can eat sushi haha I took some carb crush and hit it and don't regret it. Got home and grinded out my 300 oblique twists. Woke up 2 lbs heavier, but it may just be food and water retention. I am not use to eating that late and it was a bunch of food
Didn't feel too guilty either cuz I've been going hard this week and been doing under cal Mon and Tuesday. See below. 2 more workouts left in this Hell Week. My body is screaming for Sunday Rest! Good thing is these next 2 days will be brutal but more vanity shoulders tomorrow and arms friday. Bring it!
2 Day Macro Breakdown
Monday, 8/7/2017
Cals: 1959/ Fats (g): 44/ Carbs (g): 207/ Protein (g): 184
Tuesday, 8/8/2017
Cals: 2088/ Fats (g): 82/ Carbs (g): 140/ Protein (g): 196
PWO Stack
-Hypermax - 1 scoop (14 grams)
-Ergonine - 1 scoop
Intra
-BPI BCAA
Hams, Glutes, Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Seated Leg Curls: 100x17, 110x13, 115x12, 115x13
-Lying Leg Curls: 80x12, 80x15, 85x12, 80x12*40x5
-Walking Lunges (with 2-25lbs plates each hand): 25x15, 25x15, 25x16, 25x15
-Romanian Deadlifts: 205x12, 215x10, 225x8, 225x8
-Hip Thrusts on Lying Leg Curl Machine: 140x17, 155x15, 170x13, 170x14
-Standing Claf Raises on Leg Press Machine: 270x20, 250x20, 230x20, 210x20*110x6
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-3/4 Scoop Radiate
Comments
Had a great workout today! Last night I went off the rails a bit... went out for all you can eat sushi haha I took some carb crush and hit it and don't regret it. Got home and grinded out my 300 oblique twists. Woke up 2 lbs heavier, but it may just be food and water retention. I am not use to eating that late and it was a bunch of food
Didn't feel too guilty either cuz I've been going hard this week and been doing under cal Mon and Tuesday. See below. 2 more workouts left in this Hell Week. My body is screaming for Sunday Rest! Good thing is these next 2 days will be brutal but more vanity shoulders tomorrow and arms friday. Bring it!2 Day Macro Breakdown
Monday, 8/7/2017
Cals: 1959/ Fats (g): 44/ Carbs (g): 207/ Protein (g): 184
Tuesday, 8/8/2017
Cals: 2088/ Fats (g): 82/ Carbs (g): 140/ Protein (g): 196
Abe Lincoln
Well-known member
You a fan of oblique work? I've done them but kind of eh eh on it as I get a big blocky in the area and lose the V taper
Mowglisml
Well-known member
I started adding them because of my body shape. I have wide hips. not sure if you can notice from any of my earlier pics in here. I am thinking maybe offsetting that curve between lats and wide hip with some oblique training.
Mowglisml
Well-known member
Week 4 Day 5
PWO Stack
-4:05 AM - Ergonine
-4:10 AM - Greek Yogurt + Whey Ice Cream
-4:40 AM - Quadiate - 1 Scoop Radiate + 2 Scoops Quake
are you quadiating?
Intra
-None
Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Side DB Lateral Raises/ CG DB Shoulder Press: 25x15, 30x12, 35x10, 35x10 / 25x15, 30x14, 35x12
-Front DB Raises/ Oblique Pulls w. 45lb Plate per side/ Shrugs w. 45 lb Plate per side: 20x12, 20x13, 25x12, 25x12/ 45x8, 45x8, 45x8/ 45x6, 45x6, 45x6
-Military Press: 95x8, 100x8
-DB Shoulder Press: 35x10, 40x10
-Single Arm DB Lateral Raises: 20x12, 20x12, 20x12, 20x12*10x10
-Bent Over DB Raises: 20x12, 25x12, 25x12, 25x12*12.5x10
-Single Arm Bent Over Cable Raises/ Single Arm Side Lateral Cable Raises: 7.5x13/ 7.5x12, 7.5x13/ 7.5x12, 7.5x13/ 7.5x12, 7.5x13*5x13/ 7.5x12*5x12
-Front Shrugs on Smith Machine: 160x12, 160x10, 160x10
-Behind Back Shrugs on Smith Machine: 160x12, 160x10
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
-BPI BCAAs
Comments
Last night I grinded out 300 oblique twist and my diet was pretty solid carbs above protein by 10g cuz I ate 1 Oreo LOL. Today I warmed up with some KB swings and a few Jefferson curls and I was ready to go. I actually ate something today to see if I could increase pumps, but I didn't notice any difference. Not too much pumps from Quake either, but I was never exhausted I could have kept going and hence why you see a lot of extra supersets and shrug work. I had to leave the gym, but i felt like i could be there another hour Tomorrow is arms and I can't wait I want to make those things burst! I am going to try and keep my diet in check as much as possible tonight.
1 Day Macro Breakdown
Thursday, 8/9/2017
Cals: 2055/ Fats (g): 71/ Carbs (g): 185/ Protein (g): 175
PWO Stack
-4:05 AM - Ergonine
-4:10 AM - Greek Yogurt + Whey Ice Cream
-4:40 AM - Quadiate - 1 Scoop Radiate + 2 Scoops Quake
are you quadiating?
Intra
-None
Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Side DB Lateral Raises/ CG DB Shoulder Press: 25x15, 30x12, 35x10, 35x10 / 25x15, 30x14, 35x12
-Front DB Raises/ Oblique Pulls w. 45lb Plate per side/ Shrugs w. 45 lb Plate per side: 20x12, 20x13, 25x12, 25x12/ 45x8, 45x8, 45x8/ 45x6, 45x6, 45x6
-Military Press: 95x8, 100x8
-DB Shoulder Press: 35x10, 40x10
-Single Arm DB Lateral Raises: 20x12, 20x12, 20x12, 20x12*10x10
-Bent Over DB Raises: 20x12, 25x12, 25x12, 25x12*12.5x10
-Single Arm Bent Over Cable Raises/ Single Arm Side Lateral Cable Raises: 7.5x13/ 7.5x12, 7.5x13/ 7.5x12, 7.5x13/ 7.5x12, 7.5x13*5x13/ 7.5x12*5x12
-Front Shrugs on Smith Machine: 160x12, 160x10, 160x10
-Behind Back Shrugs on Smith Machine: 160x12, 160x10
Post
-Beast protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
-BPI BCAAs
Comments
Last night I grinded out 300 oblique twist and my diet was pretty solid carbs above protein by 10g cuz I ate 1 Oreo LOL. Today I warmed up with some KB swings and a few Jefferson curls and I was ready to go. I actually ate something today to see if I could increase pumps, but I didn't notice any difference. Not too much pumps from Quake either, but I was never exhausted I could have kept going and hence why you see a lot of extra supersets and shrug work. I had to leave the gym, but i felt like i could be there another hour
Tomorrow is arms and I can't wait I want to make those things burst! I am going to try and keep my diet in check as much as possible tonight. 1 Day Macro Breakdown
Thursday, 8/9/2017
Cals: 2055/ Fats (g): 71/ Carbs (g): 185/ Protein (g): 175
Mowglisml
Well-known member
Oh man!! You are in for a ride! I still have a few scoops left that I leave for very rare occasions. I haven't used it in weeks!
Oconns28
Well-known member
Lol ya I couldn't resist! I haven't tried DMAA before so why not!
Abe Lincoln
Well-known member
hmm well i took another look and i see what you mean, if you are looking to fill in i believe it would be solid
but i think most of us have wider hips, like when you have the vtaper, as long as your hips are muscular/legs/ass, it makes your vtaper look deep
because my hips have always been bigger, but my waist is naturally 29-30in, where my hip/ass are like 40in
Mowglisml
Well-known member
Week 4 Day 6
PWO Stack
-Ergonine - 1 scoop
-whey+pes vegan shake
-reign - lions blood - 2 scoops
Intra
-Quake 1 scoop and bpi bcaa
Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Straight Bar Curls: 70x12, 70x12, 70x12, 70x12
-ez bar curls: 50x15, 50x15, 60x12, 60x12
-alternating curls: 25x12, 25x13, 25x13, 25x12*12.5x6
-rope curls/ straight bar cable curls: 30x20, 42.5x13, 35x15*25x6, 35x13*20x10 / 30x12, 30x13, 25x12*15x10, 25x12*10x7
-machine dips: 170x16, 180x15, 190x12, 195x12
-skull cushers: 60x13, 80x9, 80x8, 80x7
-lying DB extensions 20x12, 20x12, 20x12, 20x12*10x6
-CG pushdowns: 35x16*57.5x5, 57.5x12, 57.5x12*30x10
-Rope Pushdowns: 25x12, 20x15, 20x15*10x35
Post
-Chocolate Peanut Butter Oreo Donut
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Last night another 300 oblique twists. Had an awesome workout today. My arms were really pumped. Well that's it! I'll be doing lower on monday and upper on tuesday and off to vacation. It was a great run. Let's see how pics look
PWO Stack
-Ergonine - 1 scoop
-whey+pes vegan shake
-reign - lions blood - 2 scoops
Intra
-Quake 1 scoop and bpi bcaa
Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Straight Bar Curls: 70x12, 70x12, 70x12, 70x12
-ez bar curls: 50x15, 50x15, 60x12, 60x12
-alternating curls: 25x12, 25x13, 25x13, 25x12*12.5x6
-rope curls/ straight bar cable curls: 30x20, 42.5x13, 35x15*25x6, 35x13*20x10 / 30x12, 30x13, 25x12*15x10, 25x12*10x7
-machine dips: 170x16, 180x15, 190x12, 195x12
-skull cushers: 60x13, 80x9, 80x8, 80x7
-lying DB extensions 20x12, 20x12, 20x12, 20x12*10x6
-CG pushdowns: 35x16*57.5x5, 57.5x12, 57.5x12*30x10
-Rope Pushdowns: 25x12, 20x15, 20x15*10x35
Post
-Chocolate Peanut Butter Oreo Donut
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Last night another 300 oblique twists. Had an awesome workout today. My arms were really pumped. Well that's it! I'll be doing lower on monday and upper on tuesday and off to vacation. It was a great run. Let's see how pics look
Wimsicle
Well-known member
Good work brotha! Vacation will be fun!
Mowglisml
Well-known member
I feel like i tightened up. I think i lost 6lbs? I have to look back at my beginning weight in this thread. I weight 183 today. And i think i actually put on some muscle. All my clothes feel looser in all the right places.
Right side is final pics
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Right side is final pics
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Mowglisml
Well-known member
Yea. I'm pretty happy with that. I'm gonna try to take advantage of the treadmills and twist in vacation to keep it up. ****.. i don't want to show up looking good and then half way revert lol.
Martyfnemec
Well-known member
Congrats!
Mowglisml
Well-known member
Active Rest day today.
300 oblique twists
Yard work.
2 scoops radiate spaced out
1 scoop ergonine
Woke up kinda hungover lol. Drank a lot yesterday. I went to summer slaughter and had a blast. Then my brother gave a shot of some nasty whiskey. Ended puking all my midnight munchies and called it a night haha
300 oblique twists
Yard work.
2 scoops radiate spaced out
1 scoop ergonine
Woke up kinda hungover lol. Drank a lot yesterday. I went to summer slaughter and had a blast. Then my brother gave a shot of some nasty whiskey. Ended puking all my midnight munchies and called it a night haha
Mowglisml
Well-known member
Week 5 Day 1
PWO Stack
-Hypermax xt - 1 serving
-Ergonine - 1 Scoop
Intra
-None
Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
the solution posted a workout from John Meadows 28 days later and i had to try it out.
~45 sec rest between sets
-Lying Leg Curls Warm up: 50x10, 55x10, 60x10
-Lying Leg Curls: 80x15, 80x15, 80x15, 80x15
-Leg Press: Start at 1 plate a side and just keep adding until you can barely make 10 reps. Each rep should have a 3 second eccentric and then blast it up out of the bottom. Try not to lock out, then come right back down. This is considered 1 set. 1 plate each side x 10/ 2 plates each side x 10/ 3 plates each side x 10/ 4 plates each side x 10, 1 plate e.s. x 10, 2 e.s x10, 3 e.s x10, 1 plate e.s x 10, 2 plates e.s x 10, 3 plates e.s x 10
-Squats: 135x20, 135x20, 135x20, 135 x 10/ bowdyweight x 20
-Leg extensions. 3 second flex at the top. At the end of sets perform 20 half partial reps: 150x8, 145x8, 145x8, 145x20
-Hack Squats 1 set is down, half way up, down, all the way up: 45 plates each side x 10, 45 each side x 10, 45 each side x 10
-Sit Calf Raises: 185x20, 185x20, 185x20, 140x20
-Standing Calf Raises with Lef Press Machine: 190x20, 150x20, 150x20, 150x20
Post
-Beat Protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Yesterday's diet was good. I did not track, but I only ate proats for breakfast and then about 4 hours later a huge lunch at soup plantation. Kept my treats to a minimum 2 mini muffins and an soft serve ice cream. Then we went to go watch Annabelle Creation. Pretty good movie. Damn today's workout was so damn brutal! It felt like I took thermogenics and I was shivering, but just from how intense the damn workout was. The back of my neck starting hurting like i strained it when I was doing squats. That's why I stopped short and just did bodyweight. Took a 10 minute breather and massaged my neck and I was ready to go again. I threw in the calf work myself to obliterate every part of my legs.
PWO Stack
-Hypermax xt - 1 serving
-Ergonine - 1 Scoop
Intra
-None
Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
the solution posted a workout from John Meadows 28 days later and i had to try it out.
~45 sec rest between sets
-Lying Leg Curls Warm up: 50x10, 55x10, 60x10
-Lying Leg Curls: 80x15, 80x15, 80x15, 80x15
-Leg Press: Start at 1 plate a side and just keep adding until you can barely make 10 reps. Each rep should have a 3 second eccentric and then blast it up out of the bottom. Try not to lock out, then come right back down. This is considered 1 set. 1 plate each side x 10/ 2 plates each side x 10/ 3 plates each side x 10/ 4 plates each side x 10, 1 plate e.s. x 10, 2 e.s x10, 3 e.s x10, 1 plate e.s x 10, 2 plates e.s x 10, 3 plates e.s x 10
-Squats: 135x20, 135x20, 135x20, 135 x 10/ bowdyweight x 20
-Leg extensions. 3 second flex at the top. At the end of sets perform 20 half partial reps: 150x8, 145x8, 145x8, 145x20
-Hack Squats 1 set is down, half way up, down, all the way up: 45 plates each side x 10, 45 each side x 10, 45 each side x 10
-Sit Calf Raises: 185x20, 185x20, 185x20, 140x20
-Standing Calf Raises with Lef Press Machine: 190x20, 150x20, 150x20, 150x20
Post
-Beat Protein - Chocolate - 1 Scoop
Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills
-1 Scoop Radiate
Comments
Yesterday's diet was good. I did not track, but I only ate proats for breakfast and then about 4 hours later a huge lunch at soup plantation. Kept my treats to a minimum 2 mini muffins and an soft serve ice cream. Then we went to go watch Annabelle Creation. Pretty good movie. Damn today's workout was so damn brutal! It felt like I took thermogenics and I was shivering, but just from how intense the damn workout was. The back of my neck starting hurting like i strained it when I was doing squats. That's why I stopped short and just did bodyweight. Took a 10 minute breather and massaged my neck and I was ready to go again. I threw in the calf work myself to obliterate every part of my legs.