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EvoMuse Fat Loss Sponsored Log - Kaprice

Bicep/Tricep day:

Felt strong. Improvements almost everywhere -- and where there was no improvement, I think it was because I had to switch the order due to equip being used.

Prior workout (weight x reps) is in parenths.

Pulley Machine Robe Triceps Press (standing)
1. 85lbs 8x (80 x 12)
2. 85lbs 8x (80 x 10)
3. 82.5lbs 6x (80 x 7)

Cable Kneeling Tricep Head Ext
1. 60lbs 12x (60 x 9)
2. 60lbs 12x (60 x 8)
3. 60lbs 12x (52.5 x 12)

EZ-Bar Triceps French Press (incline)
1. 60lbs 8x (60 x 8)
2. 60lbs 8x (50 x 12)

Dumbbell Biceps Curl (incline) Face Up -- Normally, I do Cable Preacher Curls here, but it was being used.
1. 30lbs 12x (30 x 10)
2. 30lbs 12x (30 x 5)
3. 30lbs 8x (25 x 8)

Cable Preacher Curls
1. 50lbs 8x (47.5 x 12)
2. 47.5lbs 4x (47.5 x 9)
3. 42.5lbs 5x (47.5 x 7)

Concentration Curls
1. 20lbs 11x (25 x 4) -- I'm right handed, so I'm surprised that I seem to be able to do more reps with my left hand
2. 20lbs 8x (20 x 8)

Barbell Forearm Wrist Curl (seated) - Palms Up
1. 30lbs 10x (25 x 12)
2. 30lbs 8x (25 x 12)

Barbell Forearm Wrist Curl (seated) - Palms down
1. 15lbs 12x (15 x 12)
2. 15lbs 12x (15 x 12)
 
Kaprice said:
Always conflicting advice. Others say some clean carbs pre-workout is helpful.

I'm not overly concerned, either way. It's half a banana, 1 orange, and about 4 frozen strawberries.
Click to expand...

Yeah, haven't you realized that yet? For every set of supposed rules, there is someone out there with a completely opposite set of "rules"; and they both seem like they make sense. That way, you can sell 2 books instead of 1!!!

Some say eating carbs before a workout will help fuel the workout....some say after will help recovery from the workout....or you could just eat them all day to keep muscle glycogen full and not have to worry about it. So confusing....

Kaprice said:
What I'm struggling with, today, is finding it HARD to eat during the day.

I had a morning protein shake and looking at my macros (and given that today is a lifting day), I decided I needed more protein and fat. So, at 11:15a, I fried just 2 eggs, a bit of onion, and a tablespoon of cheese. I wasn't hungry AT ALL and getting it down was a chore.

On the one hand, they say you should only eat when you're hungry. If so, I shouldn't have had the eggs. On the other hand, I've been going without food in the morning for so long I may have done something to my metabolism (even though overall calories for the day have been plenty high), and forcing some eggs down on lifting days might be a good idea.

But right now, I'm uncomfortably full.

I work out in 90 minutes. And I have to take jpx8/nos ether in 30 mins. I hope it all gets reasonably digested by workout time.
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First off, I GUARANTEE that you have not done ANY metabolic damage. At least not from a not eating enough stand point :)

What I have noticed is that I REALLY like having a cup of egg beaters with 2 oz. fat free cheese - and it leaves me feeling VERY full. Especially if I eat it with about a tablespoon of coconut oil; but even just the eggs and cheese fill me up. It's a very high protein, filling and low calorie meal. If you're having the yolks with the eggs, then your fat and protein combo is going to leave you pretty satisfied I think.

1 cup egg beaters, 2 oz. fat free cheese = 215 calories and 43 grams of protein. It leaves you full and it is an awesome meal. I have been focusing on meals like this lately because I think it is a key to getting our hormones back to normal after being overweight for a long time - I can still get a craving and go overboard, and I wonder why I lose control - but certain meals really give me that control back and this is one of them. Would love to find more.

Kaprice said:
Off day.

Legs are pretty sore from yesterday. Also had a hard time sleeping last night. Feeling rather lethargic, today.

I slept in and skipped all my morning supps, including BurnX. Yesterday, I commented on how I wasn't hungry and had to force myself to eat.

Must have been the BurnX because today, I'm feeling rather hungry and snacky. I guess I'll make it more of a priority to get that BurnX in each morning.
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Wow, interesting if the BurnX is that powerful an appetite suppressant. Have you ever used EC?

As far as the lethargy, how much 11-KT are you dosing and how? I am finding that if I push a bigger portion of the 11-KT to nighttime, before bed...I sleep like I was 18 again and wake up feeling really good. I think that is part of the reason I was able to keep up the squat/deadlift every day routine this week - my sleep was incredible, until I had a bad night and then suddenly my workout tanked. I'm just going to do the planned deconditioning phase now, but I'm feeling bummed and wanna get back at it.
 
Kaprice said:
Bicep/Tricep day:

Felt strong. Improvements almost everywhere -- and where there was no improvement, I think it was because I had to switch the order due to equip being used.

Prior workout (weight x reps) is in parenths.

Pulley Machine Robe Triceps Press (standing)
1. 85lbs 8x (80 x 12)
2. 85lbs 8x (80 x 10)
3. 82.5lbs 6x (80 x 7)

Cable Kneeling Tricep Head Ext
1. 60lbs 12x (60 x 9)
2. 60lbs 12x (60 x 8)
3. 60lbs 12x (52.5 x 12)

EZ-Bar Triceps French Press (incline)
1. 60lbs 8x (60 x 8)
2. 60lbs 8x (50 x 12)

Dumbbell Biceps Curl (incline) Face Up -- Normally, I do Cable Preacher Curls here, but it was being used.
1. 30lbs 12x (30 x 10)
2. 30lbs 12x (30 x 5)
3. 30lbs 8x (25 x 8)

Cable Preacher Curls
1. 50lbs 8x (47.5 x 12)
2. 47.5lbs 4x (47.5 x 9)
3. 42.5lbs 5x (47.5 x 7)

Concentration Curls
1. 20lbs 11x (25 x 4) -- I'm right handed, so I'm surprised that I seem to be able to do more reps with my left hand
2. 20lbs 8x (20 x 8)

Barbell Forearm Wrist Curl (seated) - Palms Up
1. 30lbs 10x (25 x 12)
2. 30lbs 8x (25 x 12)

Barbell Forearm Wrist Curl (seated) - Palms down
1. 15lbs 12x (15 x 12)
2. 15lbs 12x (15 x 12)
Click to expand...
Kaprice, you are turning into a machine!! Doing this shizzle like clockwork. Impressive.
 
Hit, Thanks for that!

re: 11KT Spray -- I do 2 sprays mid day. I find I have trouble getting to sleep if I go to bed before midnight, though it might have something to do with taking EC mid afternoon. I find I need a stim mid to late afternoon to stay productive at night.

Are you saying a high does of 11KT at night can help me sleep?

And in case it wasn't clear, I do BurnX in the morning and EC in the afternoon.

Thanks again for the encouragement.
 
My arms are KILLING me this morning.

Plus, my left shoulder is complaining. Very low range of motion. And discomfort as I move it around.

I wonder if my bicep/tricep workout pulled it a bit out of socket.

Also, my legs are still sore from Wednesday's workout.
 
Kaprice said:
Hit, Thanks for that!

re: 11KT Spray -- I do 2 sprays mid day. I find I have trouble getting to sleep if I go to bed before midnight, though it might have something to do with taking EC mid afternoon. I find I need a stim mid to late afternoon to stay productive at night.

Are you saying a high does of 11KT at night can help me sleep?

And in case it wasn't clear, I do BurnX in the morning and EC in the afternoon.

Thanks again for the encouragement.
Click to expand...

11-KT is one of the most, if not the most, effective cortisol reducing products on the market.

Our body releases cortisol in the morning to wake us up and get us ready for action, then cortisol drops throughout the day, until bedtime when it should be at its lowest point. Oftentimes, stress causes cortisol issues and we wind up having high Cortisol at night, which keeps us awake. Taking 11-KT before bed may drop cortisol and help sleep.

On the flip side you may make the argument that the 11-KT can have the biggest effect if taken in the .morning, since it will have the most cortisol to fight.
 
HIT4ME said:
Yeah, haven't you realized that yet? For every set of supposed rules, there is someone out there with a completely opposite set of "rules"; and they both seem like they make sense. That way, you can sell 2 books instead of 1!!!

Some say eating carbs before a workout will help fuel the workout....some say after will help recovery from the workout....or you could just eat them all day to keep muscle glycogen full and not have to worry about it. So confusing....
Click to expand...

Here how I see it -and it works for me after fiddling months on end:
Carbs:
On off days: Minimum carbs, like one meal with carbs (pasta,rice,potatoes), a cup full at most.
On days: Oats throughout the day, until full (no sugared kellogs poison), "fast carbs" (pasta,rice) after workout up to 3 cups.

If i eat more then one carb meal on off days I get fat.
If i eat oats on off days, I get fat.

Never, -or almost never: Bread, soda, sweets.
Few: Fruits (once a day a banana, an apple -or a pineapple)
 
Back Day.

Big improvements in every set. But, when I got to the one armed rows, I was ready to puke. I had to take fairly long breaks, even between arms. I had to put my head down to the floor to avoid feinting. It took about an hour after my workout to feel reasonably recovered. I really don't like that feeling, but I guess it means I'm giving my all.

Previous Back Day weight x reps is in parenths:

Barbell Deadlift - stiff leg
1. 165lbs 12x (155 x 12)
2. 165lbs 12x (155 x 12)
3. 165lbs 12x (155 x 12)

Pulley Machine Row (seated)
-- Last time, I maxed out the pulley machine, so today, I added a 20 pound kettle ball
-- (see picture, below)
1. 112.5lbs 14x (102.5 x 14)
2. 117.5lbs 12x (102.5 x 12)
3. 117.5lbs 10x (102.5 x 11)

One Arm Bench Bent Over Row
1. 55lbs 12x (55 x 10)
2. 55lbs 12x (55 x 10)

Invalid Link Removed
 
So, you may recall that my last two chest days were somewhat stagnant. That was unusual and all my other muscle groups continue to show improvements.

So, for today's chest workout, I switched my workout in hopes of blasting through the plateau (though two workouts with no improvement isn't necessarily a sign of stagnation).

I can barely type this because my arms are totally spent.

Neg bb bench
This was done on a smith machine with pins just above my chest plus the starting pins at arms length.
My previous working set was 165 x 9 (then 8, then 7).
So, I loaded up a higher weight than I could press up and instead do a long, slow, controlled negative to the bottom pin, just above my chest.
Then, I remove some of the weight so I can lift the bar back to the top pin, put the weight back on and do it again.
Just one rep at each of these weight.
185
185
205
225

Decline DB bench
Each to failure
Weight x reps. Weight is in each hand.
40x20
30x40
30x20
20x40

Partial range DB bench flies
Each to failure
Weight x reps. Weight is in each hand.
25x20
20x22
20x20

Flat db bench
Weight x reps. Weight is in each hand.
50 x 8
40 x 8
30 x 20
 
Kaprice said:
So, you may recall that my last two chest days were somewhat stagnant. That was unusual and all my other muscle groups continue to show improvements.

So, for today's chest workout, I switched my workout in hopes of blasting through the plateau (though two workouts with no improvement isn't necessarily a sign of stagnation).

I can barely type this because my arms are totally spent.

Neg bb bench
This was done on a smith machine with pins just above my chest plus the starting pins at arms length.
My previous working set was 165 x 9 (then 8, then 7).
So, I loaded up a higher weight than I could press up and instead do a long, slow, controlled negative to the bottom pin, just above my chest.
Then, I remove some of the weight so I can lift the bar back to the top pin, put the weight back on and do it again.
Just one rep at each of these weight.
185
185
205
225

Decline DB bench
Each to failure
Weight x reps. Weight is in each hand.
40x20
30x40
30x20
20x40

Partial range DB bench flies
Each to failure
Weight x reps. Weight is in each hand.
25x20
20x22
20x20

Flat db bench
Weight x reps. Weight is in each hand.
50 x 8
40 x 8
30 x 20
Click to expand...

My chest hurts thinking about that workout. Great work. Negs with 225 will build that bench fast.
 
Thanks. In fairness, it was just 1 rep of the neg 225.

But, I think I'm going to do this same workout once a week for 2 more times then go back to my normal routine. Will be interesting to see what, if anything, it does to my chest size and strength.
 
Kaprice said:
Thanks. In fairness, it was just 1 rep of the neg 225.

But, I think I'm going to do this same workout once a week for 2 more times then go back to my normal routine. Will be interesting to see what, if anything, it does to my chest size and strength.
Click to expand...

Yeah...well...in fairness you did the work. I think a lot of lifting is mental/neurological. Having at least felt the load and doing a negative with it will help you get mentally comfortable with the idea of handling more weight, and having the load on your body will cause neurological adaptations and this prepares you for doing more.

Negatives work. That is how I started doing pull ups.
 
Next time I'll start with 225 and see if I can increase it on the next 3 sets (of 1).
 
hairygrandpa said:
Just don't go to heavy to soon ---> injury.
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As you know from my posts, I'm pretty cautious about injuries. But, for negatives and with safety pins, I'm not too concerned about an injury.
 
I must have done something right, yesterday, because my chest is pretty dang sore, today. I expect it will be even worse tomorrow.

BUT, it's okay because I'm off to see Rogue One! Full bucket of buttered popcorn, large drink, and some bite size candies! WOOHOO!

Last night was a burger and fries at Red Robin.

God Bless Us Everyone! :)
HIT4ME, I'll be thinking of you with every bite of yummies, today! (I'll be thinking, "sucker!") :)
 
Kaprice said:
I must have done something right, yesterday, because my chest is pretty dang sore, today. I expect it will be even worse tomorrow.

BUT, it's okay because I'm off to see Rogue One! Full bucket of buttered popcorn, large drink, and some bite size candies! WOOHOO!

Last night was a burger and fries at Red Robin.

God Bless Us Everyone! :)
HIT4ME, I'll be thinking of you with every bite of yummies, today! (I'll be thinking, "sucker!") :)
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In the words of Jim Gaffigan: "Nothing tastes as good as thin. -oh yeah? I can think of about 1,000 things"

Enjoy Rogue One. But I'm a little creeped out that you will be thinking of me...unless of course you think I am a Jedi who can bend the laws of physics. ...oh, yeah. Haha
 
Yep, as I enjoyed my Rolos, Junior Mints, Lindor chocolates and popcorn and super size root beer, I kept thinking, "This is the life. Hit is agonizing over how many carbs are in his coffee and I'm having the time of my life. Oh, and there's a really good movie on, too!"

:D
 
And it really is a very good movie.
 
Kaprice said:
Yep, as I enjoyed my Rolos, Junior Mints, Lindor chocolates and popcorn and super size root beer, I kept thinking, "This is the life. Hit is agonizing over how many carbs are in his coffee and I'm having the time of my life. Oh, and there's a really good movie on, too!"

:D
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I had cheesecake last night. No big deal. Haha.

You cut me to the quick though. For real.
 
:)

At this point in my life, I'm all about the long game and not sweating the short game.

I try to eat properly and work out HARD at the gym so I CAN enjoy a night like tonight and not have it derail me. And if it slows me down, I'm okay with that because I'm LOVING the journey.

You had cheesecake? So, have you decided to follow my advice and postpone the keto until January?
 
BTW, because I had only a protein shake and a protein bar prior to my movie binge, and according to my best estimates, I only went about 500 to 600 calories above maintenance! :)
 
Today was shoulder day and I opted to do shoulder rehab work rather than my normal routine.

Lot's of stretching. Several low weight, ultra-slow range of motion exercises.

Was surprisingly tiring, anyway.

I'm glad I did that because I do feel it helped loosen some of the troublespots in my shoulders.
 
Kaprice said:
:)

At this point in my life, I'm all about the long game and not sweating the short game.

I try to eat properly and work out HARD at the gym so I CAN enjoy a night like tonight and not have it derail me. And if it slows me down, I'm okay with that because I'm LOVING the journey.

You had cheesecake? So, have you decided to follow my advice and postpone the keto until January?
Click to expand...

Kinda. I am still toying with it...but with the season and all kinds of treats around and being busy, etc - it is just too much to avoid. Will power only gets you so far, as you have pointed out before.

But, I still have days where I try to eat like I am in me to, or even PSMF again...just to keep in practice and maybe learn how to eat keto style. It is funny that you can get good at one style of eating and suck at another. Keto should be more lenient than a PSMF, but I suck at it and I need to learn what works for me to stick to it...

Kaprice said:
Today was shoulder day and I opted to do shoulder rehab work rather than my normal routine.

Lot's of stretching. Several low weight, ultra-slow range of motion exercises.

Was surprisingly tiring, anyway.

I'm glad I did that because I do feel it helped loosen some of the troublespots in my shoulders.
Click to expand...

Slow motion is a killer and very effective. I think it is a huge step for most people ...you have to use lighter weights but it is under complete control and virtually impossible to injure yourself. Soon you will be lifting heavier and heavier weights...but under control.
 
I think it's a great call between now and the end of the year to:

1) Eat low cal and healthy every day there's not a party.

2) Let yourself go when there's a party.

Keto in the new year could be very good. But you have to really love meat and eggs. And be very strict about carbs.

Have you considered either of Kiefer's plans? Carb Nite or Carb Cycling?

One of those could be a good compromise for you. Ultra Low carb, but not as low as keto. And on Carb Nite, you get one evening a week to refeed the carbs. Or, on Carb Cycling, you're ultra low carb on off days and you carb up on lifting days.

Either is a great way to enjoy life while still making gains. Carb Nite is better for cutting. Carb Cycling is better for bulking w/o much fat gain.

Problem with Keto is a small slip undoes weeks of progress. Whereas a small slip in Carb Nite or Cycling does no damage at all.
 
HIT4ME said:
Slow motion is a killer and very effective. I think it is a huge step for most people ...you have to use lighter weights but it is under complete control and virtually impossible to injure yourself. Soon you will be lifting heavier and heavier weights...but under control.
Click to expand...

Yeah, today was all about range of motion and working through the twingy areas. I mostly used a 12 pound power bar and moved it in all directions and with varying hand positions. Then I did some 15 pound dumbbell work. All designed to work the rotator cuff.
 
OKAY...

Today's LEG DAY left me with several questions.

There's a TON of advice about the importance of taking a pre workout shake. And they say the shake should be reasonably close to the workout.

I had mine around 10am -- including half a banana, an orange, and 4 frozen strawberries.
Then at 12am, I had JPX8 and Nos Ether -- in about 18 oz of water -- taken over about 30 minutes.
I ate nothing else.

Workout was at 1p.

Big improvements in both weight and reps up until the last two groupings. Part way through the workout, I was experiencing a headache -- pressure in the temples and the crown and back of my head. I did a bit of massaging my head and pushed through it.

After leg extensions, I felt like I was about to throw up, and given it was close to time to pick up my son, I chose to stop and skip the leg curls and calf extensions.

3 minutes into the car drive I needed to pull over and vomit. I figure I lost 1 to 1 1/2 cups of stomach content. When I got home, I had to lay down. I kept my jacket on and was under the covers and still somewhat cold for about an hour.

SO, this leads me to my questions:

* How do you know when you're pushing too hard? Is it okay if your workout makes you throw up? Is that a sign you gave it your all or that you went to far?

* Is a headache during lifting a danger sign?

* Shouldn't my stomach have been fairly empty by 2 pm? My shake was at 10 (and my upchuck did seem to include some shake).

* Is it better to push so hard in the early parts of your workout that you can't finish? Or, better to hold back so you CAN finish?

* Should I be adjusting the timing of my shake and the jpx8/nos ether so there's less undigested content in my stomach when I work out?

I'll post the actual workout separately.
 
Workout. Previous weight x reps are in parenths.

Barbell Squats (standing)
1. 195lbs 12x (185 x 12)
2. 195lbs 12x (195 x 10)

Leg Press Machine (incline)
1. 390lbs 12x (380 x 10)
2. 400lbs 12x (290 x 10)

Barbell Deadlift
1. 175lbs 12x (155 x 12)
2. 175lbs 12x (155 x 10)

Machine Leg Extension (seated)
1. 160lbs 12x (150 x 12)
2. 160lbs 10x (150 x 10)

(Here's where I had to stop.)

Machine Leg Curl (seated)
1. 115lbs 0x (115 x 12)
2. 115lbs 0x (115 x 8)

Barbell Calf Raise (seated)
1. 175lbs 0x (175 x 12)
2. 190lbs 0x (190 x 12)
3. 190lbs 0x (190 x 12)
 
Sorry I don't have time for one of my long winded responses....Perhaps you aren't sorry though...But does JPX or anything else you took have Yohimbine in it by chance?
 
Ok, just looked at the ingredients. Wow.

Quick look tells me it could be a number of things..But your description is pretty similar to how I describe Y making me feel. I can take Alpha-Y and very small doses of Y but any Y over 1-2 mg messes me up. Cold sweats, shakes, you got it.

If you know you are not sensitive to Y....Choline/huperzine may give some people headaches. There are other ingredients in there with some potential...But I bet on Y if I have to guess blindly.
 
HIT4ME said:
Sorry I don't have time for one of my long winded responses....Perhaps you aren't sorry though...But does JPX or anything else you took have Yohimbine in it by chance?
Click to expand...

No. And I like your long winded rants! :)
 
HIT4ME said:
Ok, just looked at the ingredients. Wow.

Quick look tells me it could be a number of things..But your description is pretty similar to how I describe Y making me feel. I can take Alpha-Y and very small doses of Y but any Y over 1-2 mg messes me up. Cold sweats, shakes, you got it.

If you know you are not sensitive to Y....Choline/huperzine may give some people headaches. There are other ingredients in there with some potential...But I bet on Y if I have to guess blindly.
Click to expand...

There might be Y in Burn Xtreme. I'll see if it says.

I've taken very small quantities of Y in raw powder form and not experienced anything negative.
 
Yep. It's in Burn Xtreme:

"Yohimbe Bark Extract"

I may need to make sure I'm taking BX much earlier so it's not so close to the workout. Today, I think I took it at about 10a.
 
It may be premature to blame my supplements for the nausia. Apparently, it's a common problem even without supplements when you're working at full intensity -- which I was.

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I'll post my workout in a bit, but I thought I'd quickly post that after today's arm workout, my pumped bicep area grew by 1/2 inch over my last measurements: 16.25 inches!

One caveat, though:

* I've never measured my arms right after a workout;

OTOH, because I kept lifting after the peak of my pump, I lost some of the pump. Mid way through my workout, my biceps and triceps were rock hard. Now they're just bagel hard. :)
 
HIT4ME said:
Ok, just looked at the ingredients. Wow.

Quick look tells me it could be a number of things..But your description is pretty similar to how I describe Y making me feel. I can take Alpha-Y and very small doses of Y but any Y over 1-2 mg messes me up. Cold sweats, shakes, you got it.

If you know you are not sensitive to Y....Choline/huperzine may give some people headaches. There are other ingredients in there with some potential...But I bet on Y if I have to guess blindly.
Click to expand...

ALREADY SAID THIS MASTER SPLINTER
 
Bicep / Tricep day.

I tried it fasted -- other than JPX8/NosEther an hour prior.

I found no loss of energy or strength. And no nausea -- though that might be because working arms is not as stressful as back or legs.

I made improvements in either weight or reps in all groups.

Previous workout's weight x reps is in parenths.

Pulley Machine Robe Triceps Press (standing)
1. 85lbs 10x (85 x 8)
2. 85lbs 10x (85 x 8)
3. 85lbs 8x (82.5 x 6)

Cable Kneeling Tricep Head Ext
1. 62.5lbs 12x (60 x 12)
2. 65lbs 8x (60 x 12)
3. 65lbs 9x (60 x 12)

EZ-Bar Triceps French Press (incline)
1. 60lbs 11x (60 x 8)
2. 60lbs 9x (60 x 8)

Dumbbell Biceps Curl (incline) Face Up
1. 35lbs 10x (30 x 12)
2. 35lbs 9x (30 x 12)
3. 35lbs 8x (30 x 8)

Cable Preacher Curls
1. 50lbs 10x (50 x 8)
2. 50lbs 6x (47.5 x 4)
3. 47.5lbs 7x (42.5 x 5)

Concentration Curls
1. 25lbs 9x (20 x 11)
2. 25lbs 8x (20 x 8)

Barbell Forearm Wrist Curl (seated)
1. 30lbs 12x (skipped last time)
2. 30lbs 8x (skipped last time)
 
Did I mention my arm measurement went up by A HALF INCH? :)
 
OH MY GOSH! My arms are so SORE this morning. I can barely move them!

Anyway, Merry Christmas to all my AM friends!
 
Kaprice said:
OH MY GOSH! My arms are so SORE this morning. I can barely move them!

Anyway, Merry Christmas to all my AM friends!
Click to expand...

Merry Christmas to you too.
You already got your present! Half inch!
Should be visible in the next pics!
 
I don't think I've ever experienced such strong DOMs for so long after the workout.

My arms day was Friday and my arms feel like I worked out yesterday.

Plus, my Friday workout seems to have also done something to my shoulders because I have very low range of motion and if I reach the wrong way it hurts -- not terribly painful, but not at all pleasant.
 
I did Back and abs, today. That's one of the muscle groups that has caused me nausea in the past.

Today, I trained fasted, with 1.75 sc JPX8 PWO.

I brought 2 sc Nos Ether with me mixed in 12 oz water.

About half way through the workout, I sipped on Nos Ether between muscle groups.

When I got to my 3rd set of abs, I was starting to feel I was reaching my limit. But never felt like I was going to throw up.

I drank most of the rest of Nos Ether on the drive home and the final half cup once I got home.

I'm feeling quite good right now.


No nausea. Pretty tired, though.
Improvements in every set. Previous weight x reps is in parenths.

I was absolutely hampered by lack of hand grip strength. I'm going to have to start using straps or hooks so my hand strength doesn't limit my big muscle lifts. I have some wrist hooks lying around SOMEWHERE. Just gotta find them.

Barbell Deadlift
Set1. 170 lb x 12 Reps (165 x 12)
Set2. 170 lb x 12 Reps (165 x 12)
Set3. 170 lb x 12 Reps (165 x 12)


Cable Row -- last time I added a 20lb kettle ball to the cable stack. Sadly, the 25lb kettle ball was too big to fit on the plates, so I did a 20 and a 10. See pic below. Not sure what I'm going to do. I'm nearly at the capacity of the cable machine, even with adding kettleballs.

Set1. 120 lb x 16 Reps (112.5 x 14)
Set2. 125 lb x 12 Reps (117.5 x 12)
Set3. 127.5 lb x 12 Reps (117.5 x 10)


Bent-Over Dumbbell Row -- My hand strength was about gone by this point.
Set1. 60 lb x 12 Reps (55 x 12)
Set2. 60 lb x 10 Reps (55 x 12)

Last time, I stopped at this point. Today, I felt strong enough to do some ab work.

Hanging Leg Raise
Set1. 20 Reps
Set2. 20 Reps


Crunch with Swiss Ball
Set1. 15 Reps
Set2. 15 Reps
 
I got a Moto 360 Sport smartwatch for Christmas.

So, I switched my gym logging app from GymRun (which I really liked) to one called "Progressive", which I also like. The reason for the switch is because Progressive supports the smartwatch.

I was able to log my entire workout on the watch rather than futzing with the phone. VERY handy.
 
Did a chest blast, today. Fasted. I dropped Burn Xtreme and tried Octadrene Hardcore. I like the feeling of OH MUCH better than how I feel after taking BX.

JP8X pre workout.
I stupidly forgot to being my shaker bottle of Nos Ether to sip on intra. I missed it.

But, I still felt strong and made gains during the workout.

Pushed every set to failure.

No nausea.

I like working out fasted. But since I work out at 1p, I don't know how I'll get enough protein in if I'm not eating anything until 5 or 6p.

As a reminder, I've switched up my chest routine for a short time to try to get past a bench press plateau. This workout claims to do that as well as build chest size. I did this workout for the first time 2 weeks ago. I made improvements today -- both in volume as well as getting more groups in. Part of that last bit is because I didn't have to pick up my son from school, so I had more time. But, part of it is also because I just felt I had more endurance.

Previous weight x reps is in parenths.


I started with some shoulder stretching and ROM movements. Then a warmup on the flat bench with dumbbells.

NEGATIVES: Barbell Bench Press
Set1. 225 lb x 1 Reps (185 x 1)
Set2. 235 lb x 1 Reps (185 x 1)
Set3. 235 lb x 1 Reps (205 x 1)
Set4. 235 lb x 1 Reps (225 x 1)


Decline DB Bench DS 1
Set1. 40 lb x 30 Reps (40 x 20)
Set2. 40 lb x 20 Reps (30 x 40)
-- "Tricep pain on l last few sets"
Set3. 40 lb x 15 Reps (30 x 20)
Set4. 35 lb x 15 Reps (20 x 40)
-- "Not quite to failure"


DB Chest Flys Partial 1
Set1. 25 lb x 20 Reps (25 x 20)
Set2. 25 lb x 20 Reps (20 x 22)
Set3. 25 lb x 20 Reps (20 x 20)
"Felt it more in front shoulder than in chest (small pain & stress)"


Dumbbell Bench Press
Set1. 50 lb x 11 Reps (50 x 8)
Set2. 50 lb x 5 Reps (40 x 8)
Set3. 45 lb x 9 Reps (30 x 20)


This is where I ended last time. So, I did quite a bit more today:

Decline DB Bench DS 2
Set1. 35 lb x 20 Reps
Set2. 30 lb x 10 Reps
Set3. 20 lb x 15 Reps
Set4. 15 lb x 20 Reps


DB Chest Flys Partial 2
Set1. 25 lb x 12 Reps
Set2. 20 lb x 20 Reps
Set3. 20 lb x 20 Reps


At this point my shoulders were starting to complain. I tried 3 heavier weights for the next exercise before I settled on 135. The GOAL was to do 6" pulses for 40 to 60 seconds. But even 135 was too heavy for that at this point. That one set (after the failed heavier experiments) did me in, so I stopped and skipped the remaining sets.

Barbell Bench Press Pulsing
Set1. 135 lb x 8 Reps


The only think the workout listed after the pulsing was a deep chest stretch with mid weight dumbbells. I skipped that.

Enjoyed a nice session on the hydrabed.

Drank my Nos Ether once I got home.

Feeling pretty good right now, though the front of my shoulders are pretty sore. I don't really feel anything in my chest, right now, but I suspect I'll feel it tomorrow.

I've got a bottle of Chiro Pharm for joint and anti inflammation I'm going to try to see if it helps with the shoulders.
 
Definitely feeling the chest muscles, today.

I AM worried about my shoulders, though. If my bench press makes my shoulders sore, does that mean I should be changing something? Lower the weight? Different form? Shoulder rehab?

The shoulder pain feels more like DOMS than injury. But, it's very targeted. Like maybe the size of a half dollar coin, right in the front of my shoulders.
 
Examine your form to the most minute detail. Bench performed incorrectly is guaranteed to mess you up permanently
 
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