MST PEAK ELITE

EMPIREMIND

EMPIREMIND

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A package from MST was at my door this weekend when i got back from a trip out of town. I was pleasantly surprised to find that a whole slew of samples were included, big shout out to them for that!
20150228_132514_2.jpg


This log will be reviewing MST PEAK Elite. The dosage is two chewable tablets 30 to 60 mins before workout on an empty stomach. The flavor is green apple. 30 servings per tub.

About me:
I am now 29, 225lbs, 6 ft tall.
I train 5-6 days a week with 1-2 days active rest, light weights, stretching and cardio.
Training is power bodybuilding. I go heavy with compound movements and do isolation and hypertrophy work to follow. I have been doing dtp style pyramid sets with heavy sets in the middle. I do barbell complexes, hiit cardio and calisthenics.
My current goal is recomping at 220 to 225 lbs.
My bf is around 15%

PEAK-ELITE-Fact-Panel.png
 
EMPIREMIND

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Day 1
I took the tabs on an empty stomach upon waking. I will be training 12 hours fasted.
The initial taste is just like candy. The tabs chew up into a candy like consistency and wash down with water easily. The after taste is not good to put nicely. I dont know what to compare it to, but its not pleasant like the initial apple taste is. Personally its fine to me, I don't take supps or even food for taste, it is fuel. Overall its definitely tolerable. Today my aim is do active rest with two cardio sessions, however i will probably do some light leg work and barbell work just to get some blood moving.

Training:
cardio 20 mins eliptical
12 mins hiit 3:1 45jog: 15seconds sprint
8 mins steady jog at level 12

4 super sets leg curls\leg extensions
140. X 30 160 x 25 190 x15 200 x 8

Barbell superset 135 pounds,
clean jerk and press and romanian dead lifts
3 Sets:
8 reps CJP and 10 reps RDL
8 reps CJP and 20 reps RDL
8 reps CJP and 30 reps RDL
12 mins cardio on eliptical level 12, speed of 6, every min jumped off and did 5 wide front grip pull ups to the chest
 
EMPIREMIND

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Day 2
Today im doing shoulders pyramid style. I started off doing a five minute rotator cuff routine with a five pound weight. I did this same routine last week and my endurance and strength was improved this week. I raised all lifts five to ten pounds. I added 35 pounds to my overhead press and 5 pounds to my seated. Db lateral raises.


Superset:
military press behind the neck on smith machine and seated db lateral raises
95 x 30 reps, 10 lb db x 30 reps
115 x 25 reps, 15 lb db x 25 reps
135 x 20 reps, 20 x 20
155 x 15, 25 x 15
205 x 10, 30 x 10
225 x 7, 35 x 7
255 x 4, 40 x 5
Superset military press in front of face and standing db bent over rear delt flyes
205 x 10, 40 x 10
175 x 15, 40 x 15
155 x 20, 40 x 20
115 x 30, 35 x 30

Shoulder shrugs superset with upright row
155 x 30, 75 x 30
255 x 20, 95 x 30
355 x 10, 125 x 10
405 x 10, 155 x 5 dropped to 95 for 10 more

Finisher circuit no rest:
Rear delt laterals on cables, face pulls with cable rope, and upright rows
#1
Laterals 20 lbs 10 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 35 lbs
#2
Laterals 20 lbs 12 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 42.5 lbs
#3
Laterals 20 lbs 15 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 55 lbs

15 mins hiit cardio on eliptical level 12
3:1 45jog: 15seconds sprint
 
jwa254

jwa254

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subbed. don't forget to post the link to this log in the promo thread.
 
EMPIREMIND

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Will do, ive still got another day to post up along with a before picture. Also going to hit the barbell heavy today, hoping to hit some good numbers
 
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Day 3
Today was a peer pressure influenced day lol, i stay open minded sometimes because i feel like it shocks my body. I walked into the gym 12 hours fasted. The first person i saw was my man Rob. Rob is a older cat, 285 lbs and refers to himself as a mutant lol, he always goes heavy, but uses the life fitness machines and cable based machines. He asked me to work with him, today i did.
We started with a lat pull over style routine unilaterally on the two handle cable pull down machine. This is very unconventional, but it definitely hit the lats, chest and upper back hard. it also puts alot of stress on the core.
we did 3 sets on each arm at angles of 10oclock, 12oclock and 2oclock.
10 oclock:
10x27.5 10x35 10x42.5 5x50
12 oclock:
10x27.5 10x35 10x42.5 5x50
2 oclock:
10x27.5 10x35 10x42.5 5x50

3 sets of 27.5 wide pull overs using both arms at the same time.
total of 16 sets… this guy is crazy and my lats are pumped.

chest on life fitness bench machine.
10 x 170 10 x 190 10 x 210 10 x 230
chest on cable bench press machine
10 x 90 each side 8 x 90 each side 15 x 80 each side 25 x 35 each side - burn out

lateral raise machine
10 x 110 for 3 sets

15 lb dumbbells held extended with arms strait, small circles with arms
40 rotations, clockwise and counter-clockwise - 3 sets
this was a very strange workout, and definitely have never done this before, but it definitely was challenging.
then i went to finish it off with deadlifts and i met another guy who was doing a barbell complex, instead of waiting for the bar, i joined in. this was done with little to no rest between sets and was very taxing. i was not going to weight, but more for form and cardio purposes. also i was mirroring his routine, so i did as he did.
deep squats
10x135 20x135 15x135 20x135
standing overhead press
5x135 10x115 15x95 5x155-drop to 115x10
upright row
10x95 15x95 20x95
cleans from hip
10x95 10x95
dead lift
135x10 155x15 235x10 285x6
1min planks
100 flutter kicks sitting on hands
 
EMPIREMIND

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Day 4
Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Training: 6 hours later

Squat. 135x15 225x10 305x6 355x6 375x5 405x5

Deadlifts 135x15 225x10 315x5 365x5 415x5 435x5

Upper body circuit did each of the six following with no rest in a constant rotation.

Barbell Bench
135X20 155x16 175x12 195x9

Supinated db bicep curl
35x10 35x10 35x10 35x10

Arnold db press
30x10 30x10 30x12 35x10

Standing triceps french curl
65x10 65x10 65x10 65x10

Wide grip pull ups
10 10 10 10

Db shoulder shrugs traps
90x15 90x15 90x15 90x15

Went straight into Circuit 2, no breaks. Four total sets of the following 6 excersises in progression:

Incline barbell bench
135x12 155x12 165x10 175x10

Db bicep hammer curls
35x12 35x12 35x10 35x10

Lying single arm db skull crushers
30x10 30x10 30x10 30x10

Standing Side lateral raise, pinkys up
15x10 15x10 15x10 15x10

One arm db rows
65x10 65x10 65x11 65x12

jump rope, 100 rotations each set x 4
 
EMPIREMIND

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Thoughts after day 4: improved endurance, this is most apparent, also definite strentgh improvements. I notice i am able to do more rest pause and on the barbell i am more explosive. This product definitely will shine for athletes seeking performance gains. Loving it so far.
 
EMPIREMIND

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You've got this, bud. Kill it
i absolutely killed it. squats and dead were solid tonight. deadlifted 435 for 5, which at that rep count is a personal best. i have gone up to 455 by three but was about ten pounds heavier on a bulk. this is a great product!
 
jwa254

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That's what I like to hear. And honestly, I am with you on the after taste. I'm not sure what could be done about that in this chewable form though. I just down mine with pre-workout.
 
Gutterpump

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Subbed! Looking great in here so far man. Killing it
 
EMPIREMIND

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That's what I like to hear. And honestly, I am with you on the after taste. I'm not sure what could be done about that in this chewable form though. I just down mine with pre-workout.
So far it has been tolerable. Im going to try chasing it with my pre workout tonight
 
EMPIREMIND

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So far it has been tolerable. Im going to try chasing it with my pre workout tonight
Still didn't chase it lol. But noticed something very important i want to point out. This product has zero artificial flavors of dyes, also less than 2 grams of carbs. Its fast acting and definitely has improved my explosiveness, drive and endurance. I killed my arms tonight, check the next post, it was more than i realized till i read the log. I just keep picking up weights and going in... Loving it.
 
EMPIREMIND

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Day 5

Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training: 6 hours later: Arms


Alternating db supinated bicep curls

30x20 warmup 50x10 50x10 50x10 50x12

Superset

Tricep french curls (back arms)

65x20 warm up 80x10 85x10 85x10 85x10



Seated incline db curls

30X10 35X10 35x10 40x10

Superset

Lying db skull crushers

30X10 35X10 35x10 40x10



Db hammer curls across the chest

50X10 50X10 60x10 60x12

Superset

Close grip barbell bench

135x12 155x12 185x10 205x8



Barbell bicep curls till failure

(Passing bar back and forth with partner)

4 sets, wide grip. 65 lbs. 15 to 20 reps



Barbell wide and reverse grip

4 sets to failure. 55 lbs. 10-20 reps

Superset

Triceps cable push downs

55x20 65x16 75x15 85x10



bicep curl machine

110X20 125X15 155X13 175x6 110x20

Superset

Tricep dip machine

170X20 190X15 230X15 295x10 170x20



Hiit cardio on eliptical

10 mins 3:1 00:45 rest 00:15 sprint level 10

5 mins steady state on level 10
 
jwa254

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Still didn't chase it lol. But noticed something very important i want to point out. This product has zero artificial flavors of dyes, also less than 2 grams of carbs. Its fast acting and definitely has improved my explosiveness, drive and endurance. I killed my arms tonight, check the next post, it was more than i realized till i read the log. I just keep picking up weights and going in... Loving it.
Exactly. I'm sure MST could find a way to hide that taste better with those things, but it isn't MST style.
 
EMPIREMIND

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Exactly. I'm sure MST could find a way to hide that taste better with those things, but it isn't MST style.
Thats more important to me. Its so many supps with leftfielded flavoring that it kinda makes me worry. Thats why i prefer caps or bulk alot of the times. Those artificial flavors and sweetners def make you retain water, and who knows about long term effects.....
 
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Day 6

Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training: 6 hours later - Chest and Back

10 mins steady state on elliptical speed 5.5 to 6, level 12


Barbell bench 135x20 155x15

205x5 225x5 235x5 245x5 255x5

Superset

Wide grip Pullups:

7 sets of 10


Incline db bench press

70x10 75x10 75x10 75x10

Superset

Underhand barbell rows

155x10 185x10 205x12 225x12


Incline db flies

35x12 45x10 45x10 45x10

Superset

T bar row with barbell

180x10 225x10 300x10 310x10


Circuit 3 exercises, 4 rounds, no rest:

Narrow grip cable pull down

140x15 160x12 180x10 200x10

Dips to failure

Db pullovers

45x10 60x10 70x10 80x10
 
Gutterpump

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Training is power bodybuilding. I go heavy with compound movements and do isolation and hypertrophy work to follow. I have been doing dtp style pyramid sets with heavy sets in the middle. I do barbell complexes, hiit cardio and calisthenics.
My current goal is recomping at 220 to 225 lbs.
My bf is around 15%
Seems like we train very similarly and have similar stats / goals atm. Looking forward to the log, off to a great start!
 
Gutterpump

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Exactly. I'm sure MST could find a way to hide that taste better with those things, but it isn't MST style.
This is what drew me to MST in the first place many years ago. Great supps with natural flavoring / ingredients, no artificial dyes, etc.
 
EMPIREMIND

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Seems like we train very similarly and have similar stats / goals atm. Looking forward to the log, off to a great start!
Thanks man. Im just trying to go hard a possible and trying to take a rest day... As you can see i cant find time too lol # ironaddict
 
EMPIREMIND

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This is what drew me to MST in the first place many years ago. Great supps with natural flavoring / ingredients, no artificial dyes, etc.
Yea honestly that such a big plus for me. My girl is a nurse and she used to warn me about all the supps and zero calorie things i had while dieting. They used flavors, sweetners and such. I think that this aspect about MST should never change. That's enough to get a loyal customer, especially from people who live the lifestyle and are conscious of what we put in our bodies.
 
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Day 7


Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training 6 hours later: Shoulders

25 mins steady state cardio on eliptical, level 10, pace of 5.5

Seated barbell military press

85x10 105x10 155x10 165x10

185x8 drop 135x4 drop 95x5

Superset

Db shoulder shrugs

65x20 70x20 80x20 90x20

90x15 drop 70x10 drop 50x10



4 exercise circuit, 3 rounds:

Barbell Clean jerk and press

125x10 135x10 175x6

Lateral raises

25x10 25x10 25x10

Horizontal jumps side to side over bench with burpee after each jump

3 sets of 10: 5 jumps each side

Bent over rear delt flies

20x15 20x15 20x15 40x12



4 exercise circuit, 3 rounds:

Db military concentration press

45x10 45x10 45x10

Barbell upright row

95x15 95x15 95x15

Db front delt raises

25x10 25x10 25x10

Side delt around the world raises

20x10 20x10 20x10



Rear delt reverse flies

20x10 20x10 25x10 25x10

Super set

Cable face pulls with rope

35x25 50x20 65x20 80x20
 
EMPIREMIND

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Day 8

Am session, Fasted for 8 hours

Cardio day and light arms

Barbell work 200 reps total: cardio workout, minimal rest between.

Squats

145x20 145x20 145x20 145x20 145x20

Deadlifts

185x20 185x20 185x20 185x20 185x20


Arms on cable machine, no rests

Tricep skull crusher extensions on cables

50x20 60x20 72.5x15 80x12


Bicep cable curls, medium width

50x20 65x20 72.5x15 80x12

Superset

Tricep pushdowns

55x20 65x20 80x15 85x10

Wide grip bicep curls using lat bar

50x20 65x20 72.5x15 80x12

Superset

Underhand narrow tricep extensions

35x20 42.5x20 50x15 55x12


HIIT Cardio

15 mins on elliptical

15 second sprint, 45 second jog

Level 12
 
Gutterpump

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Solid sessions!! I've been holding off testing PE out myself until tomorrow. Going to be adding in a lot more endurance training, HIIT & complexes myself. Hope to compare notes with ya
 
EMPIREMIND

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Solid sessions!! I've been holding off testing PE out myself until tomorrow. Going to be adding in a lot more endurance training, HIIT & complexes myself. Hope to compare notes with ya
Nice bro. I did another chest back sess today. Didnt post yet. Its a really solid product and i think it really shines for that type of training. I am def able to push more
 
EMPIREMIND

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Day 9
Chest and back bodybuilding style, Everything sets of 10

Barbell incline press
135 145 165 185 205x7
Superset
Lat pulldown
140 160 180 220 240

Flat db bench press
75 90 110 110
Superset
Wide grip overhand barbell pendlay rows
135 185 205 215

One arm db rows
110 110 110 110
Superset
Pec dec flies
175 190 205 220

Dips to failure
3 sets
Superset
Low cable rows
110 110 110
 
EMPIREMIND

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Day 10

Active rest day

Midday cardio
25 mins up and down a flight of stairs.
 
EMPIREMIND

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Day 11

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Took no preworkout tonight. It was a late session, but i did take the sanple pack of MST Agmatine... nice pump without all the stim. Since i superset bis and tris, my overall numbers are not as high as usual, but i definitely went hard. Anytime your physically drained from arms, its a good sign you did your thing.

Night session: Arms

Barbell bicep curls

65x10 95x10 115 x10 135x6drop115x4drop95x6drop 2 sets

Superset

French db curl

60X10 80x10 80x10 80x10 80x10drop60x10


Supinated db curls

60x11 60x10 60x8 60x5

Superset

Close grip barbell bench

145x12 165x12 185x10 205x9


Db hammer curls

60x12 70x12 80x10 90x9

Superset

Barbell skull crushers

70X12 80X10 95X10 95X8


Tricep push downs cable

57.5X10 72.5X10 80X10 100X5

Superset

Db concentration preacher curls

40X10 40X10 40X10 40X10


Weighted bench dips, 2 45 plates, 2 drops

3 sets total
 
EMPIREMIND

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I was doing some further research into this product today and figured id post up some facts about peak atp that i came across...

"University of Tampa study finds PEAK ATP® supplementation effectively doubles muscular performance
Study shows effects of oral adenosine-5’-triphosphate supplementation on athletic performance, skeletal muscle hypertrophy and recovery in resistance-trained athletes:
Increases total strength by 147%.
Increases power by 30%
Increases lean body mass by 100%
Increases muscle thickness by 96%


PEAK ATP® is a clinically validated and patented form of Adenosine 5’-Triphosphate (ATP) Disodium shown to improve body composition and athletic performance by increasing muscular excitability, blood flow and recovery.*

Within the cell (intracellular) ATP is well-known for acting as the primary source of cellular energy. Yet extracellular (outside the cell) ATP is just as important. Levels of ATP in the blood are responsible for controlling muscle excitability, directly stimulating growth within the muscles.*

PEAK ATP® increase levels of extracellular ATP. As a result, it enhances muscular growth, power, and strength, while improving recovery — allowing athletes to push themselves to new frontiers.* Importantly, PEAK ATP® is the only form of oral ATP delivery shown to enhance athletic performance and body composition.*

Best of all, PEAK ATP® has a well-documented safety profile, as demonstrated in human and animal studies."[video=youtube;bx5YhHP7K34]https://www.youtube.com/watch?v=bx5YhHP7K34[/video]
 
EMPIREMIND

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Day 12

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Night session: Deadlift Pyramid high rep finisher

135x20 warm up RDL

225x15 315x10 365x5 415x5

465x3 (personal best)

415x5 365x5 315x10 225x15

5 sets, RDL 30 seconds rest btwn sets

135x20 135x20 135x20 135x20 135x20


HIIT Cardio

15 mins on elliptical level 10

15 second sprint, 45 second jog

10 mins steady state jog, speed of 6 level 10


I want to point out my personal best, which was unexpected, but i am very happy with. I was focused on pulling higher numbers than last week. My previous best was 455 for 3. I was ten pounds heavier, on a bulk cycle and carbed up to the gills. I have been on no carbs for three days now and my energy and drive is phenomenal. Tommorow i attack chest and back again, i am aiming to hit some decent numbers on bench despite my shoulder problem that's been holding me back.
 
EMPIREMIND

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I want to go into my diet as i have been contemplating making some changes to better fuel my body.

I am currently doing what is better known as the anabolic diet. 5 days no carbs, high fat and protein, 2 days hi carbs, mod protein, low fats. I have gotten great results with this, but i question wether or not i am benefiting fully. I am definitely recomping with this. I am getting leaner in the mirror and my strentgh is going up. However i am thinking of reducing the hi carb days to maybe a half day on the weekend, and introducing some intra workout carbs and post workout carb shakes after my most guerling workouts. I have successfully fat adapted and can run keto with minimal discomfort, but i definitely go flat and the pumps are minimal. I figure this new protocol might help me recover better via nutrient shuttling, more conisitent glycogen replenishment etc. Also i the hi carbs days have been wrecking havoc on my stomach lately. I get super bloated and i feel like my body isnt happy with it lol.

Any thoughts guys?
 
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Day 13

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm training
Chest and abs

Chest:
Barbell bench
135X20 185x10 225x9 245x7 265x4.5(spotted)
Barbell incline bench
135X10 135X10 135X10 135X10
Barbell decline bench
135x15 185x10 225x10
Cable flies lower
3 sets 20 lbs 10 reps
Cable flies mid
3 sets 20 lbs 10 reps
Cable flies upper
3 sets 20 lbs 10 reps

Abs:
all sets to 25 or failure, whichever first
Everything done to three sets

Sit ups on decline bench
Superset
Side bend with 45 plate

Leg raises on decline bench
Superset
Wood choppers with cables for obliques

Roman chair leg raises
Superset
Crunches on exercise ball

Medicine ball tosses on bosu

Weighted crunched with rope on cable.

Torso Twists on oblique machine.

Cardio:
20 mins jog, level 10 on eliptical

Thoughts:
I missed my dose of Peak Elite pre workout(turns this into a 31 day log lol) and i could definitely notice a difference in my performance, particularly in my focus, and strentgh. I am also tired from my deadlift day yesterday. All in all my bench is slowly climbing back up despite my set backs with my shoulder. I really wanted to make sure i was stimulating my chest fully, so most of the workout was moderate weight, but made sure they were solid reps, controlled and effective. Also still was able to pull an hour of abs and a light cardio, so not too shabby.
 
jwa254

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Sorry I haven't been in here as much as I wanted. Was in Philadelphia for the week and my laptop was not functioning properly. Love that you have been killing your workouts as well as your homework on the product. Great stuff.
 
EMPIREMIND

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Day 14
Midday cardio 25 mins: Walking Up and down a flight of stairs every 6 mins do a set of 50 pushups. 200 total pushups.

Pm training: shoulders
Cardio: 15 mins hiit on eliptical 45 sec jog sprint 15 sec , level 12

Dtp pyramid
Military barbell press on smith machine
100x30 120x25 140x20 160x15 190x10 235x5 255x2.5 210x5
Superset
Standing Side lateral raises, pinkies up
12.5x30 15x25 20x20 25x15 30x10
40x5 45x3.5 40x5

Dtp extreme drop set military press on smith using 100 lbs
5 reps 5 secs rest 10 reps 10 secs rest 15 reps 15 secs rest 20 reps 20 secs rest 30 reps to finish.

Shoulder shrugs on smith
115x40 205x30 295x20 435x6
Superset
Db arnold press
45x10 45x12 60x8 60x10

Cardio: 20 mins jog at level 12 speed 5.5


Push ups: 100 after i had my post workout meal
 
Gutterpump

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Looking great in here man. Your workouts are giving me ideas / motivation! Great stuff!
 
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I want to go into my diet as i have been contemplating making some changes to better fuel my body.

I am currently doing what is better known as the anabolic diet. 5 days no carbs, high fat and protein, 2 days hi carbs, mod protein, low fats. I have gotten great results with this, but i question wether or not i am benefiting fully. I am definitely recomping with this. I am getting leaner in the mirror and my strentgh is going up. However i am thinking of reducing the hi carb days to maybe a half day on the weekend, and introducing some intra workout carbs and post workout carb shakes after my most guerling workouts. I have successfully fat adapted and can run keto with minimal discomfort, but i definitely go flat and the pumps are minimal. I figure this new protocol might help me recover better via nutrient shuttling, more conisitent glycogen replenishment etc. Also i the hi carbs days have been wrecking havoc on my stomach lately. I get super bloated and i feel like my body isnt happy with it lol.

Any thoughts guys?
What you are suggesting is definitely what I think is necessary in order to take it to the next level. It's what I'm starting to do now as well. I only do the anabolic diet (CKD type diet) if I really want to focus strictly on fat loss, even though it's great all-around. I think a more targeted diet, with carbs peri-workout, would be a lot better overall when training with intensity. It will keep you looking full and will boost the quality of your workouts, and help more with strength and recovery I believe. A TKD (imo) is more of an elite level targeted & tailored diet, whereas a CKD is generally good for all around fat-loss/recomping/health purposes.
 
EMPIREMIND

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What you are suggesting is definitely what I think is necessary in order to take it to the next level. It's what I'm starting to do now as well. I only do the anabolic diet (CKD type diet) if I really want to focus strictly on fat loss, even though it's great all-around. I think a more targeted diet, with carbs peri-workout, would be a lot better overall when training with intensity. It will keep you looking full and will boost the quality of your workouts, and help more with strength and recovery I believe. A TKD (imo) is more of an elite level targeted & tailored diet, whereas a CKD is generally good for all around fat-loss/recomping/health purposes.
Yea thats what ive figured. My goal is def recomp, but performance to fuel these workouts is most important. Any examples or links of tkd you can direct me to? I would love to learn more.
 
EMPIREMIND

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Day 15 active rest day

15 mins level 12 Hiit on eliptical 45 seconds jog 15 seconds sprints

15 mins steady jog same resistance

Barbell squats 135 lbs 5 sets of 20

250 total rotations with jump rope

calf extensions.
7 sets of 12 185lbs
 
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Day 16 chest and back

Barbell bench
205x10 warm up
225x5 235x5 255x5 255x4 275x3 (spotted to 5)

Superset

Wide grip pull ups
5 sets of 10


Flat db bench press
4 sets of 90lbs dbs x 10-12 reps

Superset

Underhand grip barbell pendlay rows
135x15 165x12 215x10 235x10


Incline db bench press
90x6 75x13 75x15 75x18

Superset

T bar rows
180x10 225x10 270x10 290x6


Pec dec flies
175x12 205x10 230x10 255x6

Superset

Unilateral cable pulldowns
110x15 110x15 110x15 110x15


Dips
4 sets to failure

Superset

Unilateral cable rows
4 sets of 15 reps, 100 lbs


Today i took my peak elite with one serving of Ragnorok elite. Great taste, mixability and i had a great workout. I definitely felt my face tingling. I havent seen the ingredients because I was rushing, but my face was tingling so im assuming there was a good dose of beta alanine. I think these two products work very well together. Definitely had a great workout, with minimal rests and great intensity. Bench is up ten pounds from last week.
 
jwa254

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Tingling definitely came from the BA. Love that stuff.
 
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Tingling definitely came from the BA. Love that stuff.
Yea thats a dope pre workout. It was easy to drink and i powered thru a head cold like it was nuthin. My bench went up again so im all the way happy lol
 
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Day 17

Midday cardio 25 mins: Walking Up and down a flight of stairs

Pm training double session :Legs & Arms

LEGS

Seated Hamstring curls
150x30 175x25 195x20 210x15 220x10 240x5 260x5

Superset

Box step ups
7 sets of 12 with 45 lb dbs in each hand


Squats on smith machine
115x12 205x10 295x10 345x5

Lunges on smith machine
75x10 75x10 75x10 105x10

Db squats to shoulder power press
45x10 50x10 55x10 60x10

Ab superset, 3 set circuit and stretching

Had a BCAA/SAA shake and 15g carbs HBCD, rested for 20 mins

ARMs:

Supinated db curls
35x20 45x15 45x10 45x10

Superset

Lying db skull crushers
25x15 30x12 35x12 35x10


Barbell curls 21' s with 65 lb ez curl bar
4 sets

Superset

Db french curls (backarms)
70x12 for 4 sets


Wide db curls on incline bench
25x12 for 4 sets

Superset

Lying db press elbows tucked narrow and hit ground every rep
60x12 for 4 sets


Cable rope hammer curls
42.5x15 42.5x15 50x10 50x10

Superset

Wide grip reverse cable tricep extensions
42.5x15 50x15 60x10 60x10


Bicep curls on preacher machine
80x20 4 sets

Superset

Db tricep kickbacks
15 lb x 20 each arm 4 sets

Thoughts:

I had a monster session tonight. I Hit everything from heavy sets to explosive sets and hypertrophy. My endurance and intensity was on point and my focus was completely dialed in. I also changed up my diet from the anabolic diet to a carb backloading adaptation of my current diet. Basically the only carbs im taking in are intra workout and post workout, and then a carb up refeed once a week. I am also going to reduce my fats to around 100 grams a day having around 50g with my breakfast.
 
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Great workout. What are your macros looking like on your new plan?
 
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Great workout. What are your macros looking like on your new plan?
Pro 300-320
CaRbs 100-150 on workout days. Intra and post might have to raise this to about 200-250
Fats 140 grams

Active rest
Pro 320
Fats 175
Carbs below 30

For the most part my calories have not changed, i am just redistributing my macros to better help recovery and fuel performance. More of an adjustment than a new plan. I dont want to start something new till this run is over, and the way its going, i dont think ill change at all.
 
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Day 18
Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm training
Shoulders and Squats

Circuit 1:
DB military press
50X12 60X12 70X10 90X7
Side lateral raises
20X10 25X10 25X10 25X10
Bent over rear delt flies
25X10 35X10 35X10 35X15
Upright rows
65Lb curl bar 4 sets of 10

Circuit 2:
Db arnold press
55X10 55X10 55X10 70X8
Front delt raises
25x10 25x10 30x10 40x8
Barbell shoulder shrugs
275x20 305x15 355x15 415x15

Circuit 3:
DB snatches each arm
50x10 60x10 70x10
Db triple set, side, front and rear lateral raises
3x15x12.5 3x15x12.5 3x10x25
Behind the back barbell shrugs
225x12 225x12 225x12 225x12

Barbell Squats 200 reps total
135Lbs: 5 sets of 20
155Lbs: 5 sets of 20

Another solid workout, i hit a few notable lifts tonight which i really felt good about. My db military press of 90 lbs was big for me because of my shoulder, also same goes for the arnold presses at 70 lbs. The front delt raises woth the 40s also felt good. My focus was narrowed in tonight. Doing these circuits definitely wore me out and kept my heart rate up. I was pouring sweat. Also it was the first time i ever did db snatches, which i really liked. The last set with the 70s really challeneged me, especially to hit ten. Then after all that i went into light squats for reps. I hit 200 total. The last 5 reps of the last 3 sets were particullarly challenging. At that point in the night i was exhausted, but instead of cardio i hit the barbell. great night and i felt good about my performance.
 
jwa254

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Always nice to leave the gym after a challenging workout. Otherwise, what are you in there for? Right? Good stuff, brotha.
 

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