Onlychevy6
Well-known member
Yes as of this up coming monday I will be moving to phase 2.
Green's "BOMB before the STORM" There's a War on the Horizon
- Thread starter TurningGreen
- Start date
Onlychevy6
Well-known member
Yeah phase 2 will be adding 15 minutes of H.I.I.T cardio after training. Then doing cardio on days off. I will be making more modification to it and adding in ab work since there is practically none that is ab specific.
TurningGreen
Well-known member
Onlychevy6 said:
Also the lifts turn to a 5x5 then SSUF...awesome.
Onlychevy6
Well-known member
Oh then there is that also. Lol
KleensQueen
Member
TurningGreen
Well-known member
09/19/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
502 calories
-9oz sirloin tip steak
-5 tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW1: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Flat Barbell Bench Press,205x8, 267x6 , 265x7 > 235x6 > 205x5
My bench has significantly increased. Felt really strong here today.
Bent Over Barbell Row, 135x8, 195x8, 195x8 > 175x20 > 155x15
Killed the reps today in the SSUF sets.
Standing Arnold Presses (elbows should be back a little at end of movement and hands wider than shoulders to keep tension), 20x8, 45x8, 45x8 > 35x10 > 25x8
These felt better today. I feel a lot stronger here already.
DB Drag Curls, 25x8, 45x8, 45x8 > 35x8 > 25x8
Seriously vascular during this lift.
Leg Press, 360x8, 720x8, 720x8 > 630x20 > 540x12 > 360x5
I added an extra SSUF set here. Crazy pump
DB Lunge (each side = 1rep), 20x8, 40x8, 40x8 > 35x10 > 25x12
Excellent lift today. I took the weekend off from all activity to recover from my five mile run, which destroyed my knees. I think the time off helped the rest of my body recover as well. All my lifts felt great today, and I was able to push past some previously recorded numbers.
Meal 2 1800hrs:
949 calories
-10 eggs (only 2 yolk)
-2 scoop whey protein
-6oz sirloin tip steak
-3oz chicken breast
-1.5 cups cnd green beans
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
454 calories
-8oz chicken breast
-2 scoop whey protein
Calories: 2,191
Fat: 50.5g (24%)
Carb: 38.1g (8%)
Protein: 320g (68%)
1-Reduce XT before bed
Felt good to get back to the gym today. I will be adding in some light cardio post-lift to help with recovery, and burn some extra calories.
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
502 calories
-9oz sirloin tip steak
-5 tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW1: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Flat Barbell Bench Press,205x8, 267x6 , 265x7 > 235x6 > 205x5
My bench has significantly increased. Felt really strong here today.
Bent Over Barbell Row, 135x8, 195x8, 195x8 > 175x20 > 155x15
Killed the reps today in the SSUF sets.
Standing Arnold Presses (elbows should be back a little at end of movement and hands wider than shoulders to keep tension), 20x8, 45x8, 45x8 > 35x10 > 25x8
These felt better today. I feel a lot stronger here already.
DB Drag Curls, 25x8, 45x8, 45x8 > 35x8 > 25x8
Seriously vascular during this lift.
Leg Press, 360x8, 720x8, 720x8 > 630x20 > 540x12 > 360x5
I added an extra SSUF set here. Crazy pump
DB Lunge (each side = 1rep), 20x8, 40x8, 40x8 > 35x10 > 25x12
Excellent lift today. I took the weekend off from all activity to recover from my five mile run, which destroyed my knees. I think the time off helped the rest of my body recover as well. All my lifts felt great today, and I was able to push past some previously recorded numbers.
Meal 2 1800hrs:
949 calories
-10 eggs (only 2 yolk)
-2 scoop whey protein
-6oz sirloin tip steak
-3oz chicken breast
-1.5 cups cnd green beans
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
454 calories
-8oz chicken breast
-2 scoop whey protein
Calories: 2,191
Fat: 50.5g (24%)
Carb: 38.1g (8%)
Protein: 320g (68%)
1-Reduce XT before bed
Felt good to get back to the gym today. I will be adding in some light cardio post-lift to help with recovery, and burn some extra calories.
Onlychevy6
Well-known member
Holy crap I am a freaking poo nanny when it comes to the DB Bent over rows compared to you. Your a freaking beast my friend. Awesome workout.
packers6211
Well-known member
That he is. I'm telling you Green could go bro down the road. Nice solid workout again brother.
KleensQueen
Member
TurningGreen
Well-known member
Thanks bro, I was really feeling it during that workout...in the zone if you will! Im thinking that the rest and carb-ups are really helping me in the strenght department.
I appreciate it bro, as for going "Pro" down the road...well I could see myself doing a natty show, but nothing more at least I dont think. I feel that I have a lot to do before that time, but perhaps a possibility.
Thanks Queen! Working hard...gotta catch up to your man, he definitely keeps me on my toes haha!!
MrKleen73
Legend
Great workout and the comparison between our weights just ended with that bench press. LOL. I could do that before surgery but haven't made it back there yet. Just hitting 240 for 8 reps now on bench. You have 20 lbs on me there. I think we are still comparable in most other things. Although I bet your legs you can power out more if you felt like it. YOu have some monster legs. I think you got me on the drag curls too but it is great to have someone doing similar weights and of similar build to motivate the progress. I agree we feed off of eachother well even if indirectly. Like long distand workout partners. LOL
TurningGreen
Well-known member
Thats a great analogy...Long distance workout partner...you may be on to something my friend! You keep delivering those kick a$$ results bro, and Ill be sure to stay motivated and giving all I got!
TurningGreen
Well-known member
09/20/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
407 calories
-8oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1600hrs:
Active Recovery Day
(no rest between sets)
Decline Bench Crunch to Medicine Ball Toss and Catch, 3x25 10lb medicine ball
Reverse Crunch, 3x25
Hanging Leg Raise With Five Second Hold (legs parallel to floor), 3x5
Seated Balance Ball Side Bend, 3x10 each side 40lb DB
Weighted Decline Russian Twist, 3x15 each side 25lb Plate
Wheel of Death, 5x10 @ 105lbs knees on bosu ball to full arm extension.
Elliptical, 25 minutes @ medium resistance
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1730hrs:
779 calories
-6 eggs (2 yolk)
-6oz sirloin tip steak
-9oz chicken breast
-1.5 cup green beans cnd
Meal 3 2045hrs:
234 calories
-2 scoops whey protein
Calories: 1,420
Fat: 40.6g (26%)
Carb: 30.6g (9%)
Protein: 231.5g (65%)
1-Reduce XT before bed
Im feeling awesome with the resticted carb approach. I came off a carb load this weekend feeling energized and very strong. Even though I had a mass intake over the weekend I feel that I look even more vascular and striated today. I had a wild hair to try max bench today (I felt very confident during yesterday’s bench) result: 1@315 > 1@325 > 1@335 PR!!! Dont know what it is but, I am getting serious results!
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
407 calories
-8oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1600hrs:
Active Recovery Day
(no rest between sets)
Decline Bench Crunch to Medicine Ball Toss and Catch, 3x25 10lb medicine ball
Reverse Crunch, 3x25
Hanging Leg Raise With Five Second Hold (legs parallel to floor), 3x5
Seated Balance Ball Side Bend, 3x10 each side 40lb DB
Weighted Decline Russian Twist, 3x15 each side 25lb Plate
Wheel of Death, 5x10 @ 105lbs knees on bosu ball to full arm extension.
Elliptical, 25 minutes @ medium resistance
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1730hrs:
779 calories
-6 eggs (2 yolk)
-6oz sirloin tip steak
-9oz chicken breast
-1.5 cup green beans cnd
Meal 3 2045hrs:
234 calories
-2 scoops whey protein
Calories: 1,420
Fat: 40.6g (26%)
Carb: 30.6g (9%)
Protein: 231.5g (65%)
1-Reduce XT before bed
Im feeling awesome with the resticted carb approach. I came off a carb load this weekend feeling energized and very strong. Even though I had a mass intake over the weekend I feel that I look even more vascular and striated today. I had a wild hair to try max bench today (I felt very confident during yesterday’s bench) result: 1@315 > 1@325 > 1@335 PR!!! Dont know what it is but, I am getting serious results!
packers6211
Well-known member
That's its man that's it, if I hit this lotto I'm western union you some money to come train me. God I love the way you guys train. I am so use to lifting weights and natulas but I'm no where around the HITT or Circuit workouts like yall. And yeah Pro is what my stupid butt meant lol sorry long night of softball can make you go stupid.
Onlychevy6
Well-known member
Another PR way to go brother.
MrKleen73
Legend
Nice work on the bench! I am sure it is a combination of the supps and your diet Green. From the fasting your body is already very good at burning fat for energy so you shouldn't really be experiencing much of a performance issue. You will be passing my back side up on the body fat soon. I am still just doing the relax and enjoy thing. I mean I lean up gradually but I expect with this structure you will blow past me within a week or two.
Onlychevy6
Well-known member
Shameless plug for new log.
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TurningGreen
Well-known member
Man, sounds like I have some work to do if I am to catch up in two weeks, I think all the knowledge I have acquired in the past couple of months will really help me dominate with the RS TRANDERM. Thanks for the motivation bro!
TurningGreen
Well-known member
09/21/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
547 calories
-10oz chicken breast
-5tbsp hummus
-1 piece Layne’s cheesecake
-1 orange
Pre-Workout supplementation 1700hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1730hrs:
WW2: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Chin Ups, BWx8, 50x8, 50x8 > 40x6 >30x5
Went with a hammer grip today. I found it to be more difficult, even more so that the grip on the bar is like a cheese grater.
Decline Bench, 135x8, 255x8, 255x8 > 245x6 >225x4
Same as last week, but they feel awesome.
Wide Grip Upright Rows, 135x8, 225x8, 225x8 > 205x12 >185x10
Way up on weight today, felt awesome!
T-Cups, 5x8, 15x8, 15x8 > 110x15 > 5x25
Even though the weight is insignificant, the pump is ridiculous.
Squats, 135x8, 265x8, 265x8 > 245x15 > 225x10
Dropped the weight down this week, and really focused on form, technique, and timing.
Stiff Leg Deads, 135x8, 225x8, 225x8 > 205x10 > 195x10
Did not get to these today, I ran out of time. (these are last weeks numbers) I may work them in tomorrow.
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1900hrs:
933 calories
-2 scoops whey protein
-large chef salad
-3tbsp ranch dressing
-16oz chicken breast
Meal 3 2045hrs:
504 calories
-2 scoop whey protein
-6 eggs (2 yolk)
Calories: 1,984 (not as high as Id like on a build day, but my timing got a little screwed up)
Fat: 70.2g (31%)
Carb: 47.8g (9%)
Protein: 298.4g (59%)
1-Reduce XT before bed
Looking forward to the start of my RS TRANSDERM LOG...coming Monday! Full review of Reduce XT and progress pics to come (Friday). This LOG went by quick, thanks to all who participated!
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
547 calories
-10oz chicken breast
-5tbsp hummus
-1 piece Layne’s cheesecake
-1 orange
Pre-Workout supplementation 1700hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1730hrs:
WW2: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Chin Ups, BWx8, 50x8, 50x8 > 40x6 >30x5
Went with a hammer grip today. I found it to be more difficult, even more so that the grip on the bar is like a cheese grater.
Decline Bench, 135x8, 255x8, 255x8 > 245x6 >225x4
Same as last week, but they feel awesome.
Wide Grip Upright Rows, 135x8, 225x8, 225x8 > 205x12 >185x10
Way up on weight today, felt awesome!
T-Cups, 5x8, 15x8, 15x8 > 110x15 > 5x25
Even though the weight is insignificant, the pump is ridiculous.
Squats, 135x8, 265x8, 265x8 > 245x15 > 225x10
Dropped the weight down this week, and really focused on form, technique, and timing.
Stiff Leg Deads, 135x8, 225x8, 225x8 > 205x10 > 195x10
Did not get to these today, I ran out of time. (these are last weeks numbers) I may work them in tomorrow.
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1900hrs:
933 calories
-2 scoops whey protein
-large chef salad
-3tbsp ranch dressing
-16oz chicken breast
Meal 3 2045hrs:
504 calories
-2 scoop whey protein
-6 eggs (2 yolk)
Calories: 1,984 (not as high as Id like on a build day, but my timing got a little screwed up)
Fat: 70.2g (31%)
Carb: 47.8g (9%)
Protein: 298.4g (59%)
1-Reduce XT before bed
Looking forward to the start of my RS TRANSDERM LOG...coming Monday! Full review of Reduce XT and progress pics to come (Friday). This LOG went by quick, thanks to all who participated!
Onlychevy6
Well-known member
Sweet workout. I will catch you one day. LOL..
packers6211
Well-known member
Man solid workout again Green!! What does Hummus taste like? I've never tried it cause it always sounded so ugggg to me. However I keep seeing it everywhere.
MrKleen73
Legend
Cant really explain it man you just have to try it. Not that expensive to try and well worth it. MMMMM HUMMUS!!!
Consider yourselves invited to come and see what NTBM Transaderm can do for me with no specific changes to diet and only minor changes to training style.
http://anabolicminds.com/forum/supplement-reviews-logs/183516-kleen-satisfies-his.html#post3017401
packers6211
Well-known member
Well dang mang now I'm going to have to grow a pair and get me some.
TurningGreen
Well-known member
Im back...I've been quite busy with school and such, but I'll do my best to keep the LOGs going.
Review of Reduce XT
I must say that the combo of SNSs Reduce XT, Beta-Alanine, and Creatine E2 has been a big help in attaining my goals. I would like to see how dosing the Reduce XT at 2 caps 3 x daily would increase the results. I definitely saw an increase in LBM and grew more vascular during the run. Along with Lean Gains and my managing of macro-nutrients my weight remained basically unchanged (around 207 lbs) with an increase in LBM and decrease in BF%. I feel that I definitely saw some recomp effects from the combo of the Reduce XT, creatine, and beta-alanine along with some serious increase in muscle density(hardness).
Review of Reduce XT
I must say that the combo of SNSs Reduce XT, Beta-Alanine, and Creatine E2 has been a big help in attaining my goals. I would like to see how dosing the Reduce XT at 2 caps 3 x daily would increase the results. I definitely saw an increase in LBM and grew more vascular during the run. Along with Lean Gains and my managing of macro-nutrients my weight remained basically unchanged (around 207 lbs) with an increase in LBM and decrease in BF%. I feel that I definitely saw some recomp effects from the combo of the Reduce XT, creatine, and beta-alanine along with some serious increase in muscle density(hardness).
Onlychevy6
Well-known member
any new pics for an update senior buff dude. lol.
TurningGreen
Well-known member
Green's NEED TO BUILD MUSCLE continues with RS-TRANSADERM
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ScottyDoc
Well-known member