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++Molecular Nutrition-XFA/TestFactor w/schizm++

SwolenONE said:
very good update, these are all things I like to hear and pretty much how I would have summed up my experience with the stack.
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thanks Swole...really looking foward to the upcoming weeks..I think I am looking fuller in the upper back/shoulder area....

fitcopforlife said:
Great w/o especially forgetting to make yourself some notes. It's very easy to do that, sometimes when I am running a log I get in a rush and start listening to the Ipod and completely forget to make notation of it.
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For the longest time in college I kept a log to track everything, even rep speed....then got away from it, esp after I got my first mp3 player, post college...have been back keeping a log about a year now, still a chore, such a pain to do...but try not to think too much and just do it...
 
thats nuts that you even tracked your rep speed, more power to you, thats dedication!
 
Mon 1-31-11 back/tri/traps QBM

Day 12

**Wide grip Pulldwn- front
75 x 20 + (behind head) x 15
90x 10 + 105 x 10 + mixed (narrow) grip x 5/5
+ Wide front 90 x 10 + 90 x (behind head) 8
(45” – 1 min rest)
Repeat

**Par grip cable row
60x25 + 4 partials SS
Wide cable row to chest 50 x 12 SS
Rope face pulls 40 x 10
(1-2 min rest with close grip pushup/static holds)
Repeat 2x’s

**Stiff arm cable pulldowns
35x15/30x10/25x10/20x8
(30-45 sec rest)
Repeat

{lost focus here due to amount of people using what I was wanting to use]


**Feet Asst. par pullup
#8 x 8 ss Tri dip x 6- repeat 2x’s

**Low cable shrugs
50x10/40x10/35x10

**DB Inc Tri ext
20 x 8 ss into Non lockout CG press x 10
15 sec rest- repeat

**cable pressdowns
30x15/10/8

**Hoist Tri dip
#7 x 15 ss #8 x 10

**Rear delt mach
45x20/35x12

Notes: Ahhh, started out as a very strong & intense effort...even after having slight auto problems this morning...and getting to the gym late...overall had a very good back workout, didn’t do Triceps justice at all...crowd was thick and actually I did more work that what’s listed above, just was hopping around while some stations opened up. I’m still feeling pumped right now and def. feeling‘large’....noticed libido increases...Diet: wasn’t planning on any cheat days or meals over the weekend, but wound up being that way Friday dinner (homemade chicken pizza) & Sat night (chicken fajita’s/chips/salsa at On the Border) oh well. Onward and upward!
 
I hate it when a packed gym partially ruins a workout.
 
SwolenONE said:
I hate it when a packed gym partially ruins a workout.
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I know!! and it's worse that I allow it to! I was able to zone back in some, off n on after that point...and turn the frustation of it into some aggression...but still....Aggggggggggghhhhhhhhh!! :rocketwhore:
 
schizm said:
I know!! and it's worse that I allow it to! I was able to zone back in some, off n on after that point...and turn the frustation of it into some aggression...but still....Aggggggggggghhhhhhhhh!! :rocketwhore:
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loving the updates bro, this stack, at day 13 is it (?) looks like it's already doing a bang up job!!
 
tbarrows said:
loving the updates bro, this stack, at day 13 is it (?) looks like it's already doing a bang up job!!
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hey there TBar! Thanks man....yes, now day 14, kicking in gooooood...slight setback in working out...as the metroplex has gotten hit with ice/sleet & snow....no workout yesterday...limited today, did some shoulder work....will hope back on the pony tomorrow as far as some workout updates...whooop-whoop!
 
the weather here blows too :(
 
SwolenONE said:
the weather here blows too :(
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where is that exactly? I'm not sure if I know where you're sitting at...

...also, forgot to mention...in my brief shoulder workout this morning...I was seeing some actual seperation/striations in the medial delts... :shock:
 
schizm said:
where is that exactly? I'm not sure if I know where you're sitting at...

...also, forgot to mention...in my brief shoulder workout this morning...I was seeing some actual seperation/striations in the medial delts... :shock:
Click to expand...

Nice to hear. Great log Schizm and good results thus far.

I believe big Tim is upper Colorado.
 
how are you liking the QBM workouts?! I'm going to start on Monday, I've been sick so haven't been in the gym since last monday when I did a brief QBM chest workout and my sh!t was fried!!!
 
tbarrows said:
how are you liking the QBM workouts?! I'm going to start on Monday, I've been sick so haven't been in the gym since last monday when I did a brief QBM chest workout and my sh!t was fried!!!
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I really dig the QBM workouts! I began using them last fall...and have been doing them or slightly modified versions since....has really helped w/mind/muscle connections & it's really helped me pay more attention to muscle mechanics & function in relation to one another...

..what'd you come down with? over it?
 
Thurs 2-3-11 Chest/Bi QBM

Day 15

Chest/Bi- QBM

**Low Inc Smith
2/20x 28 –SS- 2/30 x 7 + 2 SS
2/25 x 8 + 1 SS 2/20 x 8 + 2
(2 min rest- w/rows/stretching for recovery)
2/20x12 SS 2/25 x 8 + 2 SS 2/30 x 5 + 3
SS FLAT Smith 2x25 x 10
(2 min rest w/rows/stretching for recovery)

**Flat Smith
2/35 x 8 (45-60 sec rest)
2/35 x 9 + 3 (superslow last rep)

**DB Flat (rev grip)
40 x 10 + 2
(1-2 min rest w/rows/stretching for recovery)
42 x 8 SS 40 x 4 SS 37 x 4 SS slow negative pushups x 2
(1-2 min rest w/rows/stretching for recovery)
40 x 8 SS 35 x 8 SS slow neg. PU x 1

**Chest Dips
#7 x 10
(1-2 min rest w/par pull up hangs)
#7 x 4 SS #10 x 8

**Cable flyes- L/M/H superset
10 x 10/10/10
(No rest)
**Cable shrugs
40x 10 ss 50 x 10 ss 40 x 10

**Cable bi curls (leaning/arms behind torso –like ‘drag curl’)
15 x 15
(30” rest)
**BB curls 30 x 20
SS
**DB hammer curls 12 x 20
SS
**DB Bi curl into hammer curl 12 x 20
SS
**BB rev curls 30x 15
SS
**Close grip push up x 2 + static hold
1-2 mins rest
Repeated 1x....along with some BB row/push/press/partial behind head press...

**hoist mach chest fly #5 x 10
SS #8x 10

Notes: Wow! now this was one of my better chest workouts in a while...barely anyone in the gym today and had awesome focus/aggression, really felt my chest 100% working (no shoulder joints) and by the time hitting the Bi’s came around, had an awesome pump going thru out the upper body.
Have been feeling pretty solid/pumped outside of the gym this week, esp today/yesterday...
 
schizm said:
I really dig the QBM workouts! I began using them last fall...and have been doing them or slightly modified versions since....has really helped w/mind/muscle connections & it's really helped me pay more attention to muscle mechanics & function in relation to one another...

..what'd you come down with? over it?
Click to expand...

Nice! I can't wait to start using it full on for a few weeks - Ah I think just the common cold, just about kicked it though. I keep having to push back my XFA run, I almost started it this week but got sick, then I was planning on starting it Monday but won an opportunity to log Purus' slinshot and fat smack stack. But I suppose that gives me another month to cop a couple bottles of test force!

Doing great in here man, I'm glad to see these supplements are doing exactly as they said.
 
tbarrows said:
Nice! I can't wait to start using it full on for a few weeks - Ah I think just the common cold, just about kicked it though. I keep having to push back my XFA run, I almost started it this week but got sick, then I was planning on starting it Monday but won an opportunity to log Purus' slinshot and fat smack stack. But I suppose that gives me another month to cop a couple bottles of test force!

Doing great in here man, I'm glad to see these supplements are doing exactly as they said.
Click to expand...

I did see you put an app in 4 the Purus log the other week...congrats on getting it man!
I'm also glad these are doing whats claimed! I'm just day 19 in, right now, but I can confidently say I'll be revisting this combo at some point in the future...I feel like I'm def 'ballooning' up, in a good way....need to remember to step on a scale sometime this week, not that that will be a true indicator of what's going on, as I'm filing out in the upper body, but pants continue to fit better...
 
Mon 2-7-11 Back-Tri QBM

Crazy week last week in terms of ‘juggling’ around the workouts to accommodate the weather patterns....oh well....here’s how it wound up landing...
Fri- Shoulders/Kenpo-cardio + Abs
Sat- off
Sun- off

Day 19

Mon- Back-Tri QBM
Ahhhh, I’ve really grown to love working back...has been most rewarding.
Bummer thing is my pen crapped out soon after my first couple of sets...so specifics aren’t that great in this update....here’s more or less the run down:

**Wide grip pull down Superset
1x15/ (increase weight) 1x10 (incrs) 1x10
Mixed grip x 10
(1 min rest w/close grip pushups/holds)
Repeat 2x’s

**Par Grip cable row
1x20+partials SS Wide grip x 10 + 4
(1 min rest w/close grip pushups)
Repeat 1x

**stiff arm pulldowns
2x15-20

**DB rows/1/2 DL (using various speeds/grips/degree of torso)
2x12-15

**Ft asst par grip pullups
2x12-15 (1 min rest b/t sets with chest dips)

**Tri pressdown (cables)
1x 20 (increase wght) x 10 ss rev grip x 10
30 sec rest- Repeat

**Lying Tri ext Superset
BB 40 x 10 ss JM presses x 10 xx close grip x 10
1 min rest

**Wide OH grip BB row 40x10 ss Narrow Grip underhand row 40x10
SS OH shoulder press (behind head) 40x10 ss Lying Tri ext 40x10 ss
JM press 40x10
30-45 sec rest/stretch
Repeat 1x
Would that be considered a ‘giant’ set? Not sure, but it sure did puff me up pretty good.
 
schizm said:
I did see you put an app in 4 the Purus log the other week...congrats on getting it man!
I'm also glad these are doing whats claimed! I'm just day 19 in, right now, but I can confidently say I'll be revisting this combo at some point in the future...I feel like I'm def 'ballooning' up, in a good way....need to remember to step on a scale sometime this week, not that that will be a true indicator of what's going on, as I'm filing out in the upper body, but pants continue to fit better...
Click to expand...

VERY good notes!
 
still following along brother, keep up the good work!!!
 
Tues 2-8-11 Legs- QBM-ish

Legs- QBMish

Day 20

**Standing calf raise
90x20/105x12/120x8
30-45 sec rest
90x15/105x8/90x10
30-45 sec rest

**Leg Ext superset
30x10/40x10/50x10
10 sec rest
50x10/60x10/70x10
10 sec rest
70x10/80x10/90x10
BW lunge x 5 each leg
Leg Ext 70x10/60 (raise both, lower one) x 10
10 sec rest
60x (raise both, lower one) x 10
1-2 min rest

**Nautilus Leg Press
130x 10/170x10
210x10/9 (35plate wide to narrow squat) x 10
210x8/7 (35plate wide to narrow squat) x 10
210x7/6 (35plate wide to narrow squat) x 10
210x5/5 (35plate wide to narrow squat) x 5 + BW squat x 5
210x5/3 BW lunges x 20
1-2 min rest

**Various BW lunge/squats/plyo jumps for several mins

**Lying Leg curl
(wide leg) 90x10/(ankles touching) 90x3 + 40x10
15-30 sec rest
Repeat

**Seated Leg Curl- Hoist
#7x 10/BW lunges x 16
Repeat

**Standing Calf raise
90x15/105x5/90x10

**Front Squat (bar) x 5 + 2 lunges + 2 squat

**Adductor machine
130x15 (full reps) x 15 (partial)x 15 (full)
30-40 sec rest
130 x 10 (full) x 10 (partial) x 10 (full)

Notes: Ummmm, yep by the end of the workout, legs were jelly & I was done. Didn’t get an official leg workout last week, so wanted to grind them into the ground today...had to push through on some of these reps & noticed an added aggression to get them too, but was a delicious workout!
Also worth noting, for kicks and following Chimps lead, I dosed 5 caps XFA preWO yesterday & today (will make up for it by dosing just 3 caps on an off day)....will try it again, but do think it adds a little extra umph...also, on the TestFactor, I reduced it down to 4 caps ED since last week...since I’m nearing at the end of the bottle...

Diet: on point- weighed this morning, sitting at 175 lbs
 
fitcopforlife said:
Awesome leg workout. I just got me some motivation for my Leg w/o tonight;)
Click to expand...

Wednesday is my leg day as well! I'll be doing a bit of a deload thing this week before entering full throttle next week including more strongman and powerlifting aspects into my weight routine.
 
fitcopforlife said:
Awesome leg workout. I just got me some motivation for my Leg w/o tonight;)
Click to expand...


SwolenONE said:
Wednesday is my leg day as well! I'll be doing a bit of a deload thing this week before entering full throttle next week including more strongman and powerlifting aspects into my weight routine.
Click to expand...

Do you guys hit every body part 1x/week? or does it just vary?

Had some more 'inclement' weather hit here this morning...wound up doing some shoulders & Kenpo/cardio (P90x plus series) at home....or what I call my 'dojo'.....WHaaaaaa! :aargh: <punches hole in cube wall> whoooops, ummmm.... :run:
 
Thurs 2-10-11 Chest/Bi

Day 22

Chest/Bi

Ok, so this was another one of those days where I was slightly ad libbing until the Smith mach opened up...which it didn’t...so I wound up going a little heavier, keeping most sets in the 8-12 range...and used some dropsets, supersets, very limited rest...Here’s the jist of what I did....as I didn’t take very good notes... :spank:

**DB Flat- Reverse grip
4-5 sets pyramid up/down
(with some DB rows & stretches in between sets)

**Dec DB – Rev grip/Par grip
3 sets pyramid up/dwn
(w/rows & stretches in between sets)

**Ft Asst. Dips
2 sets x 10 (w/some chins in between sets)

**Cable fly L/M/H positions
X 10/10/10
Superset
**Cable shrugs 2x12

**Cable lean Bi curls
15 x 20

SuperSet
**EZ bar Curl
35x15 ss 25 x 20
SS DB hammer curl 12.5 x 20
SS Alt Bi/ham curl 12.5 x 20
SS EZ bar Rev curl 25x8

30-45 sec rest...repeated but w/some lower rep counts...

**some other ‘junk’ :mischievous:

Notes: Got nice and pumped and despite having to ‘blow n go’ with the workout instead of doing strictly QBM like I wanted, still was a great workout, esp with the benching, liking the reverse grip, totally took any stress out of my shoulder joints...but do need toss some even heavier sets next chest workout though...
Planning on working Back/Tri’s tomorrow....Oh, and finally had some decent DOMS going on yesterday (and still now) that increased thru the night from tuesdays leg workout, my whole posterior side from my neck to my calves were feeling it....love that feeling...
 
Fri 2-11-11 Back/Tri non-qbm

Day 23


**Wide grip pulldwn Superset
1x 10/(incr)1x10/(incr) 1x8/(decrs) (behind head) 1x10/
(mixed grip) x 10
15-30 sec rest
Repeat

**HS Pulldwn
Overhand grip 1 x 10/(par grip) x 5
(underhand grip) x 5
30-45 sec rest (w/close grip pushups/holds)
Repeated 2x’s

**HS Row
(overhand med width grip) 1x12/(par grip) x 10
30-45 sec rest (w/close grip pushups/holds)
Repeated 2x’s

**DB ½ DL’s superset Rows
1x8/(incr) x 5/(incr) x 5/(decrs) rows 1x10
(30-45 sec rest/stretch)
Repeat 1x

**Stiff arm pulldwn
2 x 12-15
(30-45 sec rest b/t sets)

**pulley Shrugs
2x15

**Series of Tri press dwn; seated DB Tri ext, shoulder press, machine tri extensions, hoist row & jump kick/lunges

Notes: Kept going a little longer than I should have as strength had decreased quite a bit the last 20 mins or so of the workout, but all movements were just going that good & was loving the feeling. Kept having to add more weight to get the reps down towards the 8-10 range on the first few exercises, strength is definitely up!
 
schizm said:
Do you guys hit every body part 1x/week? or does it just vary?

Had some more 'inclement' weather hit here this morning...wound up doing some shoulders & Kenpo/cardio (P90x plus series) at home....or what I call my 'dojo'.....WHaaaaaa! :aargh: <punches hole in cube wall> whoooops, ummmm.... :run:
Click to expand...

It just depends for me I like the 1 bp a day each week but life gets in the way. Sometimes I will have to hit 2 bp's a day depending on daughters sports schedule work and such.
 
Mon 2-14-11 chest

Day 26

Chest

Alright, decided to slightly switch/modify some thing up this week...and just hit each body part directly 1x but heavier and with some slow negatives tossed in, see if I can get super sore....slight fail on today’s workout...did a little bit too much warming up (sets/weight wise) and somehow bypassed doing Incline presses....only recouped some by doing mostly reverse grip press, which according to studies activates more of the upper chest than inclines themselves & some par grip positions....anywho....

**DB Bench (various grips)
5x 8-10 (latter sets used dropsets & rest/pause) (active rest b/t sets with mod weight rows)

**Ft Asst chest Dip
3x 8-12 #7 (active rest with par grip chins & hanging)

**Cable flyes L/M/H (upper to lower positions)
1 x 10/10/10

**Cable Shrugs
1 x 15/10
SS
**Cable Fly (L/M/H)
10/10/10

**Rev grip BB bench (Super slow)
Bar x 10

**Finished w/various stiff arm pulldwn, Hoist flyes, plyo jumps, squat switch pickups...

Notes: does XFA at 5 pills today, awesome effect...within 20 mins (while still gathering everything to take off for the gym) or so, could feel the pump effect happening just from stretching.
Sat did PlyoX and kicked butt, dosed 3 XFA prior...yesterday took the day off from anything...will be doing Legs tomorrow....

Diet: added in some X-tra cals (ok, really carb loaded)...sat afternoon, kids birthday party....and yesterday pot luck after church, very pasta heavy....but good stuff. :afro:
Whoooooot!
 
Tues 2-15 Legs

Day 27

Holy Leg day, Squat man!

Upped the weight-slightly reduced volume.

**Standing calf raise
90x20/105x15/120x8
(short rest)
120x5/105x10/90x15
(short rest)

**Leg Ext
40x10/50x10/60x10/70x10
(short rest)
70x5/80x5/90x5
(short rest)
(raise 2- lower 1) 70x5/60x5
(both) 70x5

**Nautilus Leg Press
205 x 10/35lb plate lunge x 8/Squat x 5
(short rest)
250 x 5/35lb plate lunge x 6/Squat x 5
(short rest)
Repeat 2x’s

**Lying leg curl
100x10 (wide) / 50x 8 (narrow)
15-20 sec rest
Repeat

**Seated leg curl- Hoist
#7x 15/#8x8 +partials/statics
SS
BW lunges w/high kick x 12
(short rest)
Repeat

**Standing Calf
105 x 15/120x5/105x5

**Adductor Mach
140x10/10 partial/10 full
(short rest)
Repeat

**fast paced squat switch pickups/lunges/plyo hops/BW squats ~1 min

**Smith Mach Front Squats
2/25 x 5/5
SS switched to Zercher form x 5

Notes: I have a feeling I’ll be feeling this one all over in the coming days...just walking around now feels like I’m moving in slow motion. Again, popped 5 XFA caps with PreWO, great pump & fullness & aggression...and buckets of sweat...

Up for tomorrow, Back....:drillsergeant:
 
ahaha, moving in slow motion from the DOMS are we? :)
 
Wed 2-16-11 Back

Day 28

Back- Heavier/lower reps (8-10), no greater than 60 sec rest

Warmup/slight work sets using
**Pulldown superset
75x10/90x10/105x8/90x10
(rest/stretch)
Repeat

**Stiff arm pulldwn (unilateral)
25x 12/10/8

**Feet Asst. pullup
2 sets #8x8/8 (with dips/active rest)

**HS Iso Row
70 (each side) (overhand grip) x 10 (1@time) SS x 10 (both) X (par grip) x 10
(rest with pushups & static holds)
80 (each side) (OH grip) x 5 (1 arm @ time) SS (both) x 5 (rest/pause) x 5
(rest w/pushups & static holds)
80 x 5/70x10/45x10

**HS Iso Pulldown
70 x 12 (OH grip)/ 10 (underhand grip)
(short rest)
80 x 10 (OH grip)/ 8 (underhand grip)
(short rest w/pushups)
80x 8 (OH grip)/6+2 (underhand grip)

**Cable shrugs
50x12/60x8/50x6

**various lighter weight circuits- ranging from rows, DB ½ DL, lateral raises, squat switch pickups/plyo hops....

Notes: Put a little too much ‘effort’ into warming up waiting for the HS pull/row to open up...so didn’t get to really test strength out as much as I was wanting to, but overall good workout....woke up thru-out the night feeling sore all over, mostly legs & traps...but that all dissipated as I was stretching/warming up...now starting to come back, forsee DOMS coming full on tonight, like it did last week.
Dosed 5 caps XFA. I’m out of TestFactor as of yesterday, so hopefully a nice lil MN package will arrive sooooon. ;)
Also, cracked open a tub of AminoCell and used 2 scoops intraWO today (along with some extra bcaa/aa), bitter taste, that the GMS in it, you spose? Also, began using Needto’s NTKTS, good stuff! Didn’t hit me as strong as I was hoping it would, but great long lasting energy, some aggression came out...and I think I sweat more today than I recall I ever have...could be all things combined though...

Tomorrow ‘off’...with KenpoXplus & Abs
 
schizm said:
I think more from them being exhausted at the moment...but looking forward to DOMS arrival in the coming 1-2 days....g-g-g-iddy up! :friday:
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im having the doms effect right now making me walk funny, lol my calves are fried!
 
Fri 2-18-11 Sh/Arms

Day 30

Sh/Arms – Heavy


**Nautilus Sh press
3x8-10 (used some pyramiding up n down) last time I did these (couple months ago) I was doing something like 50lb for 8 or so reps....today got up to 70lbs x 8....felt good about that.

**Tri pressdwns-unilateral cable
3x10-12

**EZ bar Row-curl-OH press
2x10

**Lying Tri Extention (neg)/CL grip (positive)
2x 8-10
(each set supersetted with)
**EZ bar curl
2x8-10

**Various sets of lateral raises, Shrugs, DB curls, Tri pressdwns & more....not worth notating....

Notes: Had potential to be a great workout....even good, but turned out, ‘meh’...started off on the right track (Sh press)...then got derailed shortly after that from the amount of people there and being at the stations I wanted to be at and really A LOT from not having written down my game plan as far as exercise selection and so forth...very annoying :spank: ...in hindsight, all I needed to do was a few heavy sets from diff angles....I make things too complicated a lot of the time, Blah!...but that won’t be the case next time :drillsergeant: ...on ward....up ward...Whooooot!
 
how's about a little update, Schiz?! Any notables lately? Pop in a follow my Purus stack if your bored, brah.

I keep reading your log and others regarding XFA and it's killing me to have to wait to run it!!! No issues thus far with joints or crazy DOMS? I feel like on other boards people make a much bigger deal of those two things, if those are the only sides and the pro's include leaning out with strength and vascularity increases I'll take em with a smile!
 
Mon 2-21-11 Bk/Tri- QBM

Day 33

Back/Tri

**Wide grip pulldwn Superset
90x10/105x10/120x5/90x10
SS
**Rev grip pulldwn
105x5/5 + 90x10
45-60 sec rest

**Wide grip 105x10
SS
**Rev grip 105x5/5 + 90x10
1 min rest

**Par grip row (high to low)
60x25 + 8 partial
SS
**Wide grip (bar) high row
60x15
30 sec rest
**Par grip 75x 20 + 4 partial
**Wide grip 75 x 10
1-2 min rest
**lawnmower 40x10
**Nautilus wide row mach
80x 10/5
15s rest
80x8/3
**Ft asst pullup- Par grip
#7x5/3
**Tri pressdown
30x20/40x10 SS rev grip 30x10
15s rest
Repeat
1-2 min rest

**Unilateral Cable Stiff arm pulldwns
15x15
SS
**Cable Shrugs
50x10/10

**Lying Tri Ext- BB
40x 12 SS CG bench (no lockout) x 15
30-40s rest
Repeat 2x’s

Notes: Very nice NICE workout...I was trying my best to stick to the as written QBM...but had to tweak the exercise selections a little. I’m really fine tuning the mind/muscle connection and paying attention to the muscle being worked...think it’s paying off. And I’m still feeling the ‘tinglies’ of a worked over muscle, esp in my upper back/traps...Slightly annoyed at the amount of sweat I was producing today (and Friday)...I started using 2 scoops of NTKTS the same day I started using a scoop of AminoCell intraWO...think I will dial em back or one down a little and see how I fair tomorrow...

Also, training wise...think I’ll switch rotation slightly....will do QBM on M/T/W...F will be Deads & heavier weights/non QBM...rotating ch/bi, Bk/tri & (possibly) sh/traps...so each will get hit heavy every 2nd-3rd Friday workout....see how that goes...

Diet: did great on Friday/Sat...then sat night hit and not sure what happened...all I know is I felt shame.....shammmmme. :drillsergeant:
:)
 
tbarrows said:
how's about a little update, Schiz?! Any notables lately? Pop in a follow my Purus stack if your bored, brah.

I keep reading your log and others regarding XFA and it's killing me to have to wait to run it!!! No issues thus far with joints or crazy DOMS? I feel like on other boards people make a much bigger deal of those two things, if those are the only sides and the pro's include leaning out with strength and vascularity increases I'll take em with a smile!
Click to expand...

dooode, sup!
Notables? hmmmm, well I've been tweaking the PreWO dose from 4 to 5 caps...then using 2-3 caps on off days...the extra cap does give a little bit more pump, but noticed the days of using less than 3, the pump/full feeling isn't quite there...still no crazy DOMS at all, BUT I do use roughly 30g of BCAA/AA IntraWO, so I do think that helps in that dept...nothing with joints as I try to stay away from those illegal substances...ha! j/k...no joint issues either...still leaning out som & getting fuller... very exciting...
Now, just need to get TestFactor back in the mix, ran out about a week ago...
 
schizm said:
You get the DOMS worked out...or you on your Rascal today? D'oh! :icon16:
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lmao!!!

I walked funny for two days... wasnt as bad when I had shoes on as it was when I was barefoot around the house for whatever reason.
 
schizm said:
dooode, sup!
Notables? hmmmm, well I've been tweaking the PreWO dose from 4 to 5 caps...then using 2-3 caps on off days...the extra cap does give a little bit more pump, but noticed the days of using less than 3, the pump/full feeling isn't quite there...still no crazy DOMS at all, BUT I do use roughly 30g of BCAA/AA IntraWO, so I do think that helps in that dept...nothing with joints as I try to stay away from those illegal substances...ha! j/k...no joint issues either...still leaning out som & getting fuller... very exciting...
Now, just need to get TestFactor back in the mix, ran out about a week ago...
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That TF went off the shelf fast, we hope to get more up and stocked soon. Keep up the work man sounding like the XFA is just what the Dr. ordered.
 
fitcopforlife said:
That TF went off the shelf fast, we hope to get more up and stocked soon. Keep up the work man sounding like the XFA is just what the Dr. ordered.
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Thanks man...yes, XFA is definately a supp of substance...and stink on the TF, there isn't any Pensis laying around you could toss in a magic bullet and cap up? :icon16:
 
sorry for no update yesterday, work picks up a little bit towards the end of the month...and just given a project today...ANNND mom in law went into the hospital yesterday after having a minor heart attack and wound up having surgery to put a splint in one her coronary arterties, doing ok now....but will be leaving work here shortly so the wife can go be with her....annnnnywho

Yesterday, day 34 Legs- QBM
Great workout, feeling some DOMS (love it)...but had to improvise from the amount of people there.
Ended the workout with some Front squats, heavier than usual and slooooow.

Today, day 35 Chest/Bi - QBM
think I was actually inside the muscle helping it contract...awesome workout...will try to come back in here and post up the details, but had a pretty solid pump going...
 
schizm said:
sorry for no update yesterday, work picks up a little bit towards the end of the month...and just given a project today...ANNND mom in law went into the hospital yesterday after having a minor heart attack and wound up having surgery to put a splint in one her coronary arterties, doing ok now....but will be leaving work here shortly so the wife can go be with her....annnnnywho

Yesterday, day 34 Legs- QBM
Great workout, feeling some DOMS (love it)...but had to improvise from the amount of people there.
Ended the workout with some Front squats, heavier than usual and slooooow.

Today, day 35 Chest/Bi - QBM
think I was actually inside the muscle helping it contract...awesome workout...will try to come back in here and post up the details, but had a pretty solid pump going...
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HEART ATTACK?! Wow...hope the surgery went well for her.

I smiled at your 'inside the muscle' 'comment. I'm not sure what it means but it must have been an awesome workout. :)
 
velocityrob said:
HEART ATTACK?! Wow...hope the surgery went well for her.

I smiled at your 'inside the muscle' 'comment. I'm not sure what it means but it must have been an awesome workout. :)
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Surgery went fine, it was dealing with the cardiologist that was the nightmare...she's not the easiest person to deal with & has a good deal of anxieties/phobias in general, but both of the cardio. docs she had to deal had zero bedside manners....but, she will be released here sometime this morning to go home....now, the (pretty much straight) uphill battle of her changing her diet from 'whatever I want'....and getting some exercise in....

...inside the muscle, heh-heh...just a different way of saying 'mind/muscle' connection...if I relate it to 'Inception' terminology...then I was probably 3 levels deep.. ;)
 
Thurs 2-24-11 StretchX

Day 36

Was going to be a toss up of either doing some KenpoX or stetching...but I had some tweaks in my spine from doing front squats on tuesday I knew I should address..so went with stretching....whhhhheeee...

Rec'd word that TestFactor won't be ready for 3-4 more weeks...sooooo, will have to plan on running that later, hopefully (sometime soon) stacked with a 2nd round of XFA....oooh, yessssss.... :cool2:
 
Fri 2-25-11 Back/Tri

Day 37

Back/Tri- R/P Heavy

Slight change up in training structure...not sure how many of you follow or keep up with Ironman mag (Holman/Lawson) and their X-rep training...I check in with it from time to time...and POF was the first ‘method’ I used when I first started out back in ‘95ish...anywho, the rotation/frequency they use often (M-W (th off) F), keeping legs always on Tues...then rotating M, W & F around is what I’ve been loosely following for the last couple of months...Apparently they’ve been making great gains using a variation of GVT....except they use 4x10 (taking a weight they’d be able to get 15 reps with, but only doing 10 reps, wait 30 secs, another 10 reps & so on, if they get all 4 sets reaching 10 reps, they increase the weight next time) thru the muscles range of flexion....will I be doing this? No. why’d I type it all out? Eh, not sure....for now, will be keeping with QBM, M,T,W....but then Friday will be changing the rep structure, going heavier to hit different fiber types along with some lower body with deadlifts/stepups...and continue to rotate....Hold that thought, then the other day on the Lockout forum read an article about training to 15 reps...but using a weight you can get around 8-10 reps with, then using (however many it takes) rest/pause to get to 15 reps...then once you can reach 15 reps with no r/p, increase the weight (nothing new, a lot like DC training, but just presented a little diff)....so, I said all that, to say that today I started this...need to iron the kinks out and get the flow better, but good stuff!

**HS Deadlift
70 (each side) x 8/4/3

**HS ISO pulldwn OH grip
70 (each side) x 15 (r/p)
1 min rest (w/pushups in the mix)
Repeat

**HS Iso Row
70 (each side) x 15 (r/p)
1 min rest
Repeat

**Pullovers/Lying Tri Ext/JM press
BB 40x 10/10/10
30-45 sec rest
Repeat

**Various other things like DB squats/DL/rows/step ups

**Slow CG bench w/static holds
95x 8

**Shrugs behind back
95x 12

Notes: Another one of those great workouts where mind meets muscle, got a great/dense pump, felt strong...definite improvement on benching, esp with form. Very cool.
Tomorrow, some cardio in the form of either PlyoX or KenpoX plus....then Monday, Chest/Bi’s QBM.....
 
hammer strength has a deadlift machine? crazy stuff.

I absolutely love the muscle density/fullness that creates the wicked pumps with X-Factor.
 
Its such a blow to us that acquiring the raws to make Test Factor is so hard, that stuff perhaps even selling faster than X-Factor, which really says something.
 
Mon Feb 2-28-11 chest/Bi QBM

XFA Day 40

**Inc smith- Superset
2/10’s (each side) x 21’s
2/25 x 10
2/35 x 5/2x25 x 5
2x10 x 10 (slow)
30-45 sec rest/stretch
2/25 x 10
2/10 x 10 (slow)
(short rest)

**Flat Smith
2/35 x 15 30” rest
2/35 x 8 + 2/25 x 5 30”rest
2/25 x 15

**Nautilus mach
2 x 10-15 SS pushups

**Cable fly L/M/H
10x 10/10/10 15-20sec rest
12.5 x 10/10/10

**Cable shrugs 50x12/10

**Bi- Superset
BB 30x20
Hammer curl 12.5 x 20
Inc Alt Bi curl/Inc Hammer Curl 12.5x20
BB Rev curl 30x10/5/5
1-2 min rest
Repeat

Notes: Stayed more on track with QBM (as written) today, was a great workout, things seem to be really clicking. I had moderate DOMS in my traps, midback Saturday & even more so on Sunday from Fridays heavy workout, very excited about that. Was doing lateral raises with just 5 lbs and no pounds in between the Bi superset today & delts were just blowing up. Good stuff!
Diet: stayed mostly on track....grilled some burgers for lunch yesterday (the season is almost upon us!) & even some frozen yogurt after dinner last night...
 
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