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Kenpo MAN's Up with PF3

kenpoengineer said:
21 Days in and still on the first tub of PF3. Dosing this at 1 scoop pre and 1 scoop post workout. No other supplement proteins. Feeling good on this PF3. Stomach bloating is way reduced. Leaning is still occurring with weight holding.

Shoulders
DB Lateral Raises
30x8x3

Bent Over DB Side Raises
30x8x3

Machine Shoulder Press
95x10
105x7
115x4
125x2 PR on reps

DB Front Raises
Tweaked the left shoulder and stopped.

Age sucks! Going to have to give in and drop the weight but increase volume for a while.
Click to expand...

Nice lifts.

I think your problem is partially age related but all the much much moreso,front raises are about the worst possible lift for shoulder mobility/health.Of all lifts,they place the most strain on the RC's,due to the unnatural range of motion involved.

I remember doing them around as decade ago and not minding the shoulder pain I was feeling,which led to a shoulder dispingement.Not a bright move,on my part.That said,I'd strongly suggest laying off most of your lifting for a good 2 weeks.Doing some lighter/high rep bi's and tri's would be alright,as long as you're careful not to place stress on your shoulder.

Ramping up cardio and your martial arts training over the next 2 weeks,to help with leaning out,would serve as a fine replacement for lifting.Considering the leucine yo're using now,you needn't worry about LBM loss.

I'd start doing some RC rehab/prehab exercises every day that you start training.Marc McDougal has some very good articles on shoulder injury rehab as well as preventitive exercises to strengthen the shoulder,with directions and such,on Fitport.com.
 
Hey thanks Colin. Shoulder is back to older lifter "normal". Age does have it's disadvantages at times. Lol
 
Yesterday was an impromptu off day. Still only dosing the PF3 pre and post. My weight is holding steady and the mirror is saying I'm still leaning. Side note is that my older GI tract feels the best it has been in months.

Upper Back

Bent Over DB Row
90x8x3

Face Pulls
85x10x2
95x8

Pull-ups
BWx15,14,10, 9

DB Shrugs
100x10x4 Concentrating on rolling back and up

Good day all.
 
kenpoengineer said:
Yesterday was an impromptu off day. Still only dosing the PF3 pre and post. My weight is holding steady and the mirror is saying I'm still leaning. Side note is that my older GI tract feels the best it has been in months.

Upper Back

Bent Over DB Row
90x8x3

Face Pulls
85x10x2
95x8

Pull-ups
BWx15,14,10, 9

DB Shrugs
100x10x4 Concentrating on rolling back and up

Good day all.
Click to expand...

Nice simple workout......
 
kenpoengineer said:
Yesterday was an impromptu off day. Still only dosing the PF3 pre and post. My weight is holding steady and the mirror is saying I'm still leaning. Side note is that my older GI tract feels the best it has been in months.

Upper Back

Bent Over DB Row
90x8x3

Face Pulls
85x10x2
95x8

Pull-ups
BWx15,14,10, 9

DB Shrugs
100x10x4 Concentrating on rolling back and up

Good day all.
Click to expand...

Good numbers bro, those face pull numbers are beastly!!
 
So how much longer do you think you have of PF3? Looks like it's treating your body well by all accounts so far! Grape sounds tasty...
 
Hyde said:
So how much longer do you think you have of PF3? Looks like it's treating your body well by all accounts so far! Grape sounds tasty...
Click to expand...

I have about another weeks worth. The grape really is tasty. So far so good. Thanks.
 
Man, I hear ya' with the age dilemma. How is your shoulder tweak feeling?

Nice to see you're focusing on the roll-back with the shrugs, targeting the full trap muscle!
 
RegisterJr said:
Man, I hear ya' with the age dilemma. How is your shoulder tweak feeling? Nice to see you're focusing on the roll-back with the shrugs, targeting the full trap muscle!
Click to expand...
Thanks for asking RJ. Shoulder is back to "normal". I've learned to immediately "stop" if I feel anything out of the ordinary, especially a "tweak". After watching that video you posted for proper form, my weight dropped but I feel my form has improved.
 
Last week of PF3 so I'm going to experiment with higher dosing. Today was 2 scoops before and 2 scoops after workout to see if "more" is better.

Shoulders
DB Lateral Raise
30x10x4

Seated Bent Over DB Side Raise
30x10x3
30x8

Machine OVH Press
95x10
105x8
115x4
125x2 increasing reps here after a stall

Using JEFit and still can't figure out how to copy my routine summary and paste it. I see others are doing it, help please?

Good day everyone.
 
End with a bang. 4 scoops is pretty much my protocol
 
I saved the web version of Jefit to my home screen that opens on the "log" page. If you sync from the app, then open the web page log you can copy it there.
 
kenpoengineer said:
Last week of PF3 so I'm going to experiment with higher dosing. Today was 2 scoops before and 2 scoops after workout to see if "more" is better.

Shoulders
DB Lateral Raise
30x10x4

Seated Bent Over DB Side Raise
30x10x3
30x8

Machine OVH Press
95x10
105x8
115x4
125x2 increasing reps here after a stall

Using JEFit and still can't figure out how to copy my routine summary and paste it. I see others are doing it, help please?

Good day everyone.
Click to expand...

finish strong MAN, sad to see an awesome log starting to wind down :(
 
RegisterJr said:
I saved the web version of Jefit to my home screen that opens on the "log" page. If you sync from the app, then open the web page log you can copy it there.
Click to expand...

So no way of doing this from iPhone app?
 
kenpoengineer said:
So no way of doing this from iPhone app?
Click to expand...

No. You can always do a screen grab.
It really doesn't take that long to do it from safari as long as the link is saved.
 
RegisterJr said:
No. You can always do a screen grab. It really doesn't take that long to do it from safari as long as the link is saved.
Click to expand...

Thanks RJ. Tried it from the web link and it works perfectly. This will save typing time.
 
PF3 is at 2 scoops before and 2 scoops after workouts. I feel good with no issues. Leaning up and the mirror is saying PF3 has improved my body composition. My muscles look drier and more vascular.

Back

Barbell Deadlift 355.83
Set 1 : 235x5
Set 2 : 285x5
Set 3 : 305x5
Set 4 : 235x10
|
Close Grip Pull Up 234.67
Set 1 : 160x14
Set 2 : 160x14
Set 3 : 160x14
|
Crunches 30
Set 1 : 30 Laps/Reps
Set 2 : 30 Laps/Reps
Set 3 : 30 Laps/Reps
|
Wheel O Death
20 laps x5

Took it easy in the back as I was sore from the weekend chores.

Good day all.
 
Nice pulls!

Wow, I've never maintained 20 reps on the wheel after the first set. Mine usually looks like 20/15/12/11/constipation face x8. Lol
 
RegisterJr said:
Nice pulls! Wow, I've never maintained 20 reps on the wheel after the first set. Mine usually looks like 20/15/12/11/constipation face x8. Lol
Click to expand...

Thanks brother RJ! I'm usually swearing at that mechanical torture wheel the whole time! "I hate it, but I love it!"
 
4 scoops PF3 per workout makes the tub disappear quickly. I'm still experiencing little to no DOMS amazingly. No GI issues with the dose increase.

Upper Chest/ Tri's
Weighted Tricep Dips 266.67
Set 1 : 160x20 160 is BW
Set 2 : 160x20
Set 3 : 160x20
Set 4 : 160x20
Set 5 : 160x20
|
Smith Machine Incline Bench Press 183.67
Set 1 : 145x8 1st notch from bottom
Set 2 : 145x8 2nd
Set 3 : 145x8 3rd
Set 4 : 125x7 4th
Set 5 : 125x4 5th 45 degrees
Set 6 : 125x7 4th notch down
missed sets 7,8 and 9. This is Reggie's routine and I'm determined to finish it!

Good day all.
 
So is there a need for other types of protein powder while taking this or just get the rest of the protein from food?
 
JD261985 said:
So is there a need for other types of protein powder while taking this or just get the rest of the protein from food?
Click to expand...

I have not used any protein powder during my log. I have not been tracking macros either. I assume there have been days where I have been way under where I should be due to crappy diet, fast food etc. I have noticed the insane recovery, my weight has stayed the same (even with bad diet), and I haven't noticed any loss of strength.

With that said: PF3 was not meant to be a protein replacement. If you are tracking macros properly, and can get all your protein from food, then you don't need a protein powder anyways. Protein powder is just a convenient way to help hit your requirements.
 
Well.I believe this specific protein offers a few things that food can not so that's why I'm so interested. As far as other proteins go I use oxyelite protein but the rest I can get from food
 
JD261985 said:
So is there a need for other types of protein powder while taking this or just get the rest of the protein from food?
Click to expand...
Agree with Cubsfan above. I stopped all WPI powder and kept my macros consistent using whole foods. My issue is that WPI and other protein powders cause bloating and this log proved that to me. So, PF3 is not a protein substitute.

PF3 has allowed me to lean out and experience super reduced DOMS, improved recovery and improved GI function. I was skeptical at first but I believe now.
 
Good because I'm really focused on solid recovery while doing high intensity training. I need something that's going to relieve some of these DOMS
 
Still running 4 scoops per day of PF3. So far I'm not noticing any more advantage over 2 scoops per day. Should be complete by Sunday and will post all my final reviews.

AB Workout
Crunches 30
Set 1 : 30 Laps/Reps
Set 2 : 30 Laps/Reps
Set 3 : 30 Laps/Reps
Set 4 : 30 Laps/Reps
|
Dumbbell Lateral Raise 40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
|
Ab Rollout on Knees 20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Set 4 : 20 Laps/Reps
|
Speed Bag N/A Calorie : --
Distance : --
Speed : --
Lap/Rep : --
Duration : 00:03:00

Feel great and ready for the day! Good lifting to you all.
 
Nice wo, Kenpo. You're a glutton for punishment!
 
RegisterJr said:
Nice wo, Kenpo. You're a glutton for punishment!
Click to expand...

Thank you brother. Concentrating on abs lately. Don't want to look like the pear shaped Dad I had. Lol. Heal well.
 
worm said:
Lol. That's what my training partner calls my ab wheel. "the wheel o death"
Click to expand...
I call it that plus sever other "choice names" mostly when my abs are burning! Lol
 
Gameday PWO and 4 scoops of PF3 today. Was planning on killing the wheels today. Damn left knee tendon started burning and had to back off. Age sucks sometimes!

Squat Friday

Machine Squat 262.5
Set 1 : 165x10
Set 2 : 185x10
Set 3 : 205x5
Set 4 : 225x5
Set 5 : 205x5
Set 6 : 165x5
Set 7 : 165x10
Set 8 : 165x10

Good day all and even better lifting.
 
kenpoengineer said:
Gameday PWO and 4 scoops of PF3 today. Was planning on killing the wheels today. Damn left knee tendon started burning and had to back off. Age sucks sometimes! Squat Friday Machine Squat 262.5 Set 1 : 165x10 Set 2 : 185x10 Set 3 : 205x5 Set 4 : 225x5 Set 5 : 205x5 Set 6 : 165x5 Set 7 : 165x10 Set 8 : 165x10 Good day all and even better lifting.
Click to expand...
How much Game Day are you using pre w/o?
 
Down to one more session of PF3. I'm not feeling sad because I know where to get more!

Chesticles Today
Machine Bench Press 221.67
Set 1 : 175x8
Set 2 : 175x8
Set 3 : 175x8
|
Machine Decline Bench Press 252.83
Set 1 : 205x7
Set 2 : 205x7
Set 3 : 205x6
|
Machine Incline Bench Press 209
Set 1 : 165x8 Up bench notch 1
Set 2 : 145x8 Up notch 2
Set 3 : 145x8 Up notch 3
Set 4 : 125x8 Up notch 4
Set 5 : 145x7 Down notch 3
Set 6 : 145x8 Down notch 2
Set 7 : 165x7 Down notch 1
Set 8 : 165x7 Down notch 1

Whew, thanks Reggie for this incline adjustable bench addition! Sore in a good way!

Good lifting all!
 
What machine is this that you're notching up and down?
 
RegisterJr said:
What machine is this that you're notching up and down?
Click to expand...
It's my Ironmaster adjustable incline bench. Just adjusting incline from 10 to 45 degrees.
 
See final review up on post 2. Thanks again MAN and reps for allowing me the opportunity!
 
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