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Blue Gene/Green Mag Log with 5/3/1

10/10/11
Green Mag-1 scoop 30min pre-wo
Bench
Wave C 75x5/85x3/95x1
Workout:
Chins
Bwx5,5,5,5
Bench+Chins
45x5/Bw+1 Chainx5
95x5/Bw+1 Chainx5
135x5/Bw+1 Chainx5
185x5/Bw+1 Chainx5
75-230x5/Bw+2 Chainsx5
85-260x3/Bw+2 Chainsx5
95-290x2 PR/Bw+2 Chainsx5 drop Bwx8
Incline DB Press+Head Supported DB Rows Bilateral
50x10/40x10
60x10/50x10
70x11 PR/60x10
60x12/70x10
60x12/70x10
Smith Run the Rack Oh Ext+Smith Run the Rack Bicep Curl (not sure how to explain these, you move the bar up a spot each time using you bw to do the movement and it gets easier as you move up but you fatigue so not really)
1 set for tri 12 reps each, 6 mini sets
1 set for bis 10 reps each, 6 mini sets
Conditioning: Prowler low handles 90lbs+Pullaparts 20 reps+Prowler high handles 90lbs+Medicine Ball throws for 5 reps. 10min worth. Was very tired so conditioning was moderate today.
Notes: Green Mag is really helping my energy and focus. No stomach issues or bloat and im feeling strong. Plus it tastes great! Hit a Pr on bench and inclines today. Awsome session but mentally im dead. Also since the start of this log none of my work sets have a belt anymore until my real powerlifting belt comes in. Plus my core is getting stronger. Those head supported rows were hard, im trying to find movements I suck at so I can hit them more often.
 
I hit some great PRs on squats man. It will.
And RR if thats the case look up Dave tates so you think you can bench, or elitefts so you think you can bench. Correct your form and the rest will follow man. And it deff is, im very happy that I got this when I did!
 
SweetLou321 said:
I hit some great PRs on squats man. It will.
And RR if thats the case look up Dave tates so you think you can bench, or elitefts so you think you can bench. Correct your form and the rest will follow man. And it deff is, im very happy that I got this when I did!
Click to expand...

Oh yae! Ive watched those youtube vids A LOT lol
 
10/11/11
Green Mag-1 Scoop 30min Pre-wo
Squat
Wave C 75x5/85x3/95x1
Workout:
Squat
45x5,5
95x5
135x5
185x5
225x5
275x1
Suit Straps Down
275x1
75-295x5
85-335x3
95-375x4 Super easy today, felt like a beast. Coulda hit 6 but since im still somewhat injured I held back a lil.
GHRs
5 sets of 10 with a band
Unilateral Leg Press+Standing Rope Crunches
90x10/10+130x15
180x10/10+160x15
180x10/10+200x15
180x10/10+210x15
180x10/10+225x15
Standing Oblique Rope Crunches+Walking Abductors or Adductors...idk
130x15/15+10/10
130x15/15+10/10
Conditioning: Prowler low handles 140lbs+Prowler high handles 140lbs+Kettle ball swing idk weight. 10min. This was rough, legs kept giving out.
Notes: Same storie with green mag diff day. Im really enjoying this product. On another note I found out I was never contracting my core and getting really really tight under the bar on squats....ever. I finally did this today on my last set. Complete tunnel vision, bar felt like air, my form clicked in, seeing stars and kicking ass. Never felt that good squating ever.
 
Nice observation on the core. I have found today that my shoulders must be too tight to squat already. They just gave out. Couldn't even grasp the bar with 135.

You squat in a suit? That must be pretty interesting lol. I will probably always do raw as I lift so I can do other things well but must be pretty cool lol.
 
Ive never had the shoulder problems you mention. I also use to grip the bar with a low positiong wiht my hands right on the outside of my shoulders touching them lol. Try Joe Defrancos simple six, do it everyday and before you squat.

Im useing the inzer champion single ply, its not my suit but doesnt give me much more then 20-30lbs im guessing at this point since idk how to really use it. Im just using it bc I have a left hip flexor strain and Im letting it heal for now. Gear is to lift more weight but also provide support. Just bc Im in a suit it doesnt mean my raw squat is nothing? It has carry over both ways. You dont understand gear im guessing...
 
I understand the use of it to make for heavier lifts. I can't see ONLY lifting in a suit but yea if your doing pl meets and you are in a suited org then I guess you should so more suit squats as I hear the learning curve can be steep.

I'll try those exercise. Thanks!!

And heal up those hips. :)
 
Most PLing routines for gear dont have the guy lifting in gear the whole time. Unless your training for PLing gear really doesnt help.
 
10/13/11
Green Mag 1 scoop 30min pre-wo
Press
Wave C 75x5/85x3/95x1
Workout:
Chins
Bwx5,5,5,5
Press+Chins
45x5/Bw+1 Chainx5
95x5/Bw+1 Chainx5
115x3/Bw+1 Chainx5
75-140x5/Bw+1 Chainx5
85-160x3/Bw+1 Chainx5
95-180x1 PR/Bw+2 Chainsx5, switch to a closer grip and got 5 more
Dips
Bwx10
Bw+25lbsx10
Bw+50lbsx10
Bw+75lbsx10
Bw+100lbsx5
Bw+50lbsx10
Pendlay Rows
135x10
155x10
185x10 form started to break down so I put the weight back to 155 and added chains to change the strength curve of the movement
155+2 Chainsx10
155+4 Chainsx8 PR
Pushdowns+Facepulls
100 reps with 100lbs u-bar with rope facepulls, 5 sets of 15 reps with 80lbs
DB Curls+Rear Laterals+Side Laterals+Front Raises
25x12/15x12/15x12/15x10
30x10/15x10/15x10/15x10
Conditioning: 115lb Hang Cleans for 5 reps+70lb Duck Walk+Burpee Clapping Push-up into pull-up+70lb Duck Walk back. 5min worth then upped the duck walk to 100lbs for the last 5min.
Notes: Did not eat enough food yesterday and felt the effects today. I had good energy but my power wasnt there like normal. Overall everything was good after the press. Conditioning was improvised since my training partner couldnt make it today, and he owns the prowler. All good tho. Also I found out I suck at pendlay rows, which is good because now I can work on them more lol.
 
10/15/11
Green Mag 1 scoop 30min pre-wo
Deadlift
Wave C 75x5/85x3/95x1
Workout:
Deadlift NOTE: I used a hook grip for the first time today, so all these sets are hook gripped and not mixed gripped
45x5
135x5
185x3
225x3
275x3
75-335x5
85-385x3
95-425x1 ouch on my thumbs
Single Legged Squats
30x10/10
40x10/10
50x10/10
60x10/10
70x10/10 PR
Reverse Hypers
5 sets of 15 with green bands
Conditioning: Prowler low handles 90lbs+Leg Raises+Prowler high handles 90lbs+Medicine Ball Throws. 10min worth.
Notes: Great energy and aggression today. I decided to try a hook grip on dead today. Extremely painful indeed, thought my right thumbs was gonna pop out of the socket on the 425. But I feel good now. It is a very strong grip nonetheless.
 
10/17/11
Green Mag 1 scoop 30min pre-wo
Bench
Wave D 65x3/75x3/85x3
Workout:
Chins
Bwx5,5,5,5
Bench+Chins
45x5/Bwx5
95x5/Bwx5
135x5/Bwx5
175x3/Bwx5
65-200x3/Bwx5
75-230x3/Bwx5
85-260x3/Bwx5
Floor Press
135+2 Chainsx12
135+4 Chainsx10,10
I suck at these, so much pain lol
Neutral Grip Seated Cable Rows
120x12
140x10,10
Oh DB Ext+Pullaparts
60x15/30
65x12/30
70x10/30
Spider Curls
45x15
65x10,10
Conditioning: 100lb Duck Walk+135lb Barbell Shrugs for 10 reps+100lb Duck Walk+Medicine Ball Throws for 5 reps. 10min worth.
Notes: Pretty tired going into this session. Felt very strong tho and banged it out. Im enjoying the effects of green mag. Its a solid designer creatine and one of the only ones id ever recommend or buy myself. I suck at floor presses and need to do them more and more.
 
10/18/11
Green Mag 1 Scoop 30min pre-wo
Squats
Wave D 65/75/85x3
Workout:
Squats
45x5
95x5
135x5
185x5
225x3
65-255x3
75-295x3
85-335x3
First time in a month ive squated raw without a suit at 85% of my 1RM. Felt good and strong, depth was good and no pain. Good sign of things to come.
RDLs
95x12
115x12
135x12
GHRs+Abb/Abd
Bw w/ Bandx10+70x15/15
Bw w/ Bandx10+90x15/15
Bw w/ Bandx10+110x15/15
Standing Cable Crunches to the front and sides tri-set
100x15/15/15
110x15/15/15
120x15/15/15
Conditioning: Prowler low handles 90lbs+Hurdle Box Jumps for 4 jumps+Prowler high handles 90lbs+Kettle Ball swings for 5 reps. 10min worth, quads were on fire.
Notes: Again tired today, need to get some sleep. Green mag is deff helping my sessions. I can tell the endurance and energy benifits. Felt great to squat some ok weight raw again too. Good session today!
 
Man looking like you are moving some MEAN weight. Makes me jealous all the time. One day Ill be squating high numbers like that... one day...
 
mattrag said:
Man looking like you are moving some MEAN weight. Makes me jealous all the time. One day Ill be squating high numbers like that... one day...
Click to expand...

Just train for strength for a lil. At 5'10 and 195 our stats are about the same. 5'8-5'9 at 201.
 
10/20/11
Green Mag-1 scoop 30min pre-wo
Press
Wave D 65/75/85x3
Workout:
Chins
Bwx5,5,5,5
Press+Chins
45x5/Bwx5
65x5/Bwx5
95x3/Bwx5
65-125x3/Bwx5
75-145x3/Bwx5
85-160x3/Bwx10
Dips
Bwx10
Bw+25lbsx10
Bw+50lbsx10
DB Rows
60x15,15
70x15
Scarcrows+Pushdowns
5x12/60x20
5x12/60x20
5x12/60x20
BB Curls+Side Laterals
45x15/15x12
45x15/15x12
Conditioning: 115lb Cleans for 5 reps+Sprint with a 45lb plate in each hand+Weighted Box Squat to Jump to a pull-up bar then pull-up with hands leaving the bar+Sprint with a 45lb plate in each hand. 10min worth.
Notes: Another day of dragging ass. Im over being so busy. Green mag pulled thru again.
 
This log is just proof that a good, solid designer creatine can really help you bust through plateaus.

Are you looking forward to the Blue Gene? Tell me your thoughts on adding it in at this point?
 
SweetLou321 said:
Just train for strength for a lil. At 5'10 and 195 our stats are about the same. 5'8-5'9 at 201.
Click to expand...

Yea. I'm doing a strength based program.
Looking to hit the weights hard!!
Your conditioning work is insane! Lol
 
RenegadeRows said:
This log is just proof that a good, solid designer creatine can really help you bust through plateaus.

Are you looking forward to the Blue Gene? Tell me your thoughts on adding it in at this point?[/QUOTE

Im working a double today. But imma add up how many days ive been on green mag tonight, either way imma start blue gene on monday after my deload. Thoughts? Btw is there any stims or anything that will react with stims i should be aware about in blue gene?
Click to expand...
 
mattrag said:
Yea. I'm doing a strength based program.
Looking to hit the weights hard!!
Your conditioning work is insane! Lol
Click to expand...

If you want imput on it feel free to post it.
Yea, its not much fun. Imma have to start moving to 15min per conditioning session soon.
 
10/22/11
Green Mag-1 scoop 30min pre-wo
Deadlift
Wave D 65/75/85x3
Workout:
Deadlifts
45x5
135x5
185x3
225x3
65-290x3
75-335x3
85-385x3
Step-ups
35x10/10
45x10/10
55x15/15
Reverse Hypers
1 green bandx20,20,20
Leg Raises
Bwx15,9,7
Conditioning: Bear Crawle w/ 15lb dbs+agility latter zigzag then high knee+Bear Crawl w/ 15lb dbs+farmers walks w/ 50lbs w/ fat grips. 10min worth.
Notes: Felt great with the hook grip on deads today. Imma need to use that for the time being due to back issues. Thank god for green mag bc that conditioning suckedddd.
 
10/24/11
Green Mag 1 scoop 30min pre-wo (need to know if blue gene has stims or not)
Bench
Wave A 70/80/90x3
Workout:
Chins
Bwx5,5,5,5
Bench+Chins
45x5/Bwx5
135x5/Bw+1 Chainx5
185x3/Bw+1 Chainx5
70-215x3/Bw+2 Chainsx5
80-250x3/Bw+2 Chainsx5
90-280x4 PR/Bw+2 Chainsx5
Cambered Bar Bench Press w/ Chains
135x10
135+2 Chainsx10
135+4 Chainsx10
135+6 Chainsx10
135+8 Chainsx10 (Each chain is about 12lbs)
Chest Supported Incline DB Rows
50x10
60x10
65x10
70x10
80x10
DB Cleans+100 Rep Pushdowns
15x10,10,10,10,10+100lbsx100 reps w/ close, med, and wide grips
Hammer Curls
30x10
40x10
Conditioning: 90lbs Farmers Walks+Medicine Ball Throws for 5 reps. Last two laps of Farmers had 2 chains around my neck while I ran. 10min worth.
Notes: Felt super good today. Gotta keep eating like a fast ass lol. White Flood+Green Mag is a very good combo! Also those cambered bar benches where rough, About 230 at lockout.
 
10/25/11
Green Mag 1 scoop/Blue Gene 1 tab to asses tolerance
Squat
Wave A 70/80/90x3
Workout:
Squats
45x5
135x5
185x5
225x3
70-285x3
80-325x3
90-365x3 (felt good without the suit again)
Goodmornings+Cable Crunches
135x10/120x20
155x10/140x20
185x10/160x20
205x10/180x20
225x10 PR/200x20
Conditioning: Field Sprints, sprint down walk back. 7min worth...I tweaked my right knee. I think I hyperextended it idk. But it made me end the sesssion early.
Notes: Other then the minor injury. An ok day. The combo of 1 scoop WF+1 scoop GM+1 tab BG, was way to much for me. My heart rate was up to much and I was sweating so much it was hindering my session.
 
10/27/11
Green Mag 1 scoop/Blue Gene 3 tabs pre-wo
Press
Wave A 70/80/90x3
Workout:
Chins
Bwx5,5,5,5
Press+Chins
45x5/Bw+1 Chainx5
85x5/Bw+1 Chainx5
105x3/Bw+1 Chainx5
70-135x3/Bw+25lbsx5
80-155x3/Bw+25lbsx5
90-175x3/Bw+25lbsx8, drop Bwx5
Dips
Bwx10
Bw+25lbsx10
Bw+50lbsx10
Bw+75lbsx10
Bw+100lbsx6, drop Bwx5
BB Row
135x10
185x10
225x10
235x10
245x10 PR
Rolling Tricep Ext+Face Pulls
30x10/80x15
35x10/80x15
35x10/80x15
35x10/80x15
40x10/80x15
YTLs+BB Curls
15lbs for a set+55x10, 2 sets of this
Conditioning: Bear Crawl with 15lb dumbells+95lbs hang clean for 5+bear crawl with 15lb dumbells. 15min worth. I hate bear crawls.
Notes: Used lit-up today with my green mag and blue gene. Much better overall. Cant tell what blue gene is doing yet. But im still loving the effects of green mag. Next session I should be up to 5 tabs of blue gene. 20lb PR on BB Rows today. Need a big for a big bench! I think my back strength has about equaled my pressing strength now. Only did the min reps on press today since my chest/tris/delts where still fryed from monday and those cambered bar benches. Also the weighted chins using a belt where different. I wanted to see what it felt like.
 
Awesome that you've jumped into the BG!

Blue Gene does provide some clean energy, and pumps. There's no stims, but I find I need less of my preworkout drink when dosing Blue Gene. Can't wait to see how you like this one

Great workouts!
 
RenegadeRows said:
Awesome that you've jumped into the BG!

Blue Gene does provide some clean energy, and pumps. There's no stims, but I find I need less of my preworkout drink when dosing Blue Gene. Can't wait to see how you like this one

Great workouts!
Click to expand...

Well I have a good grasp on what Green Mag is doing for my training so it was time to add it in. So now I can tell the difference of what each product is doing.

I did notice the energy increase. As I would normally use about 1.5 scoops of White Flood but with the Green Mag and Blue Gene, 1 scoop was to much for me. 1 scoop Lit-up mixed a lil better for me tho lol.

So far after adding in Blue Gene ive hit a 20lb PR on my BB Row and I notice better energy levels, breathing, endurance. Only good things to come I believe. Ill try the Blue Gene/White Flood/Green Mag stack again. Prob sat.

Btw im loving the green mag.
 
10/29/11
Green Mag 1 Scoop/Blue Gene 5 tabs pre-wo
Deadlifts
Wave A 70/80/90x3
Workout:
Deadlift
45x5
135x5
185x3
225x3
275x3
70-315x3 PR for my double overhand
80-365x3
90-410x3 This was very easy, these flew up. Im still working on my hook grip so I didnt push it, and my back it finally feeling better.
Single Legged Squats
40x10/10
50x10/10
60x10/10
70x10/10
75x10/10 PR
Reverse Hypers w/ Chains
1 Chainx20
2 Chainsx20, 20, 20, 20
Leg Raises
Bwx8, 5, 7
Abd/Abbuctors added in
Bwx5/90x15/90x15
Bwx5/90x15/90x15
Windmills, couldnt quite get full reps but these were like half reps.
Bwx6,6
Conditioning: Bear Crawl+Grape Vine+Bear Crawl+Grape Vine. 10min worth. Did this around a room we have at the gym. It really sucked.
Notes: I notice the blue gene making me feel really good. My natural energy is up, breathing is better, and endurance is up. I had 5 tabs, 1 scoop green mag, and 2g ALCAR yesterday and coulda swore I just had caffiene. So far this stack is great.
 
10/31/11
Green Mag 1 Scoop/Blue Gene 5 tabs pre-wo
Bench
Wave B 65/75/85x5
Workout:
Chins
Bwx5,5,5,5
Bench+Chins
45x5/Bw+1 Chainx5
95x5/Bw+1 Chainx5
135x5/Bw+1 Chainx5
175x3/Bw+1 Chainx5
65-200x5/Bw+1 Chainx5
75-230x5/Bw+1 Chainx5
85-265x5/Bw+1 Chainx10, Bwx5
Flat DB Press
55x20 PR, 15,15
Seated Cable Rows
120x20/20/20
Tate Press+Pullaparts
25x15/30
35x12/30
35x12/30
Spider Curls
45x20,20
Conditioning: Bear Crawl+Shrugs 135lbsx10+Bear Crawl+Medicine Ball Slams for 5 reps. 15min worth.
Notes: Good session, had no spot on bench so unracking my last set my back wasnt as tight as im use to. But I got my reps anyways. However Im noticing that on chins/pull-ups I cant seem to fully contract my lats and rhombiods when I add the chain or dip weight. But bodyweight I can. This is something ive noticed for some time now. So ive decieded to increase the amount of bodyweight only reps I can do per sitting. So ill aim for 8 or something instead of 5 each time. And keep doing that until I can do like 10-15 with ease then add weight and restart. What do you guys think?
 
Hmm do you always workout alone? YOu could get up to that contracted point and have someone try to pull you down. Or you could do 1.5reps where you go one full rep then come down half way to "Recontract" your lats.
 
mattrag said:
Hmm do you always workout alone? YOu could get up to that contracted point and have someone try to pull you down. Or you could do 1.5reps where you go one full rep then come down half way to "Recontract" your lats.
Click to expand...

I have a training partner, sometimes our schedules dont mix. And I do full reps only on my main lifts. Idk the methods your talking about.
 
SweetLou321 said:
I have a training partner, sometimes our schedules dont mix. And I do full reps only on my main lifts. Idk the methods your talking about.
Click to expand...

1.5 reps are usually done for back. You do the full lift, go back half way then pull again. I was just thinking that your weak point of not being able to hit the top of the weighted pull ups you can do body weight pull ups, hit the top then either have your training partner pull you down so your top part of the movement gets stronger, or you can do double the amount of that portion of the rep. It might work, only thing I can think of. Yea, as far as the main lifts you should stick to full movements. Could you imagine trying to do 1.5 reps on deads? that'd be pretty dumb...

Good luck though :)
 
mattrag said:
1.5 reps are usually done for back. You do the full lift, go back half way then pull again. I was just thinking that your weak point of not being able to hit the top of the weighted pull ups you can do body weight pull ups, hit the top then either have your training partner pull you down so your top part of the movement gets stronger, or you can do double the amount of that portion of the rep. It might work, only thing I can think of. Yea, as far as the main lifts you should stick to full movements. Could you imagine trying to do 1.5 reps on deads? that'd be pretty dumb...

Good luck though :)
Click to expand...

Ohhhh your talking about the chins. Yea ill have to try both of those to get a lil more out of the lift.
 
You're one of the few I can talk about this and know what I'm saying. I did Tate Press today for the first time today and it freaking fried my triceps.
 
11/1/11
Green Mag 1 Scoop/Blue Gene 5 tabs pre-wo
Squat
Wave B 65/75/85x5
Workout:
Squat
45x5
95x5
135x5
185x3
225x3
65-265x5
75-305x5
85-345x7, I was playing with how I grip the bar and was able to get very tight today. Hip flexor still feels good.
RDL
135x10
185x10
225x10
Unilateral Leg Press
180x10/10
270x10/10
270x10/10 Bilateral 270x10
Standing Rope Crunches
130x20
160x20
190x20
215x15
To the sides
140x15/15
160x15/15
Conditioning: 100lb duck walk+bar weight box squats for 3 reps+100lb duck walk+5 medicine ball slams. 10 min worth.
Notes: Was able to really pull my back in tight today. Still not sure where my best grip is on the bar but im learning. No pain or issues squating today. Green mag+blue gene gives some great natural energy and endurance.
 
Rodja said:
You're one of the few I can talk about this and know what I'm saying. I did Tate Press today for the first time today and it freaking fried my triceps.
Click to expand...

Right? They hit the tris in pretty much the same spots as pressing does. The stretch is also unique. My tris are tourched today from them. Did you do them on a flat bench or an incline?
 
SweetLou321 said:
Right? They hit the tris in pretty much the same spots as pressing does. The stretch is also unique. My tris are tourched today from them. Did you do them on a flat bench or an incline?
Click to expand...

Flat bench. They hit them in the same spot that JM Press does for me, which is the insertion at the elbow. I was able to work up to 50x10 for 3 sets and my arms were done.
 
Rodja said:
Flat bench. They hit them in the same spot that JM Press does for me, which is the insertion at the elbow. I was able to work up to 50x10 for 3 sets and my arms were done.
Click to expand...

Wow nice job man. Yea I feel them there too on a flat bench. I usually do them on an incline since they get a deeper stretch and pull in more of the short head and a lil more of the long head too.
 
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