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MST Ragnorok Elite log new formula

Hopefully not needed! I broke my foot in 3 spots once and didn't need a cast. Just kept it wrapped and needed crutches / a cane for a bit.
 
Gutterpump said:
Hopefully not needed! I broke my foot in 3 spots once and didn't need a cast. Just kept it wrapped and needed crutches / a cane for a bit.
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I'm like dodging the calls lol but nah I will call them back tomorrow. I hit chest and triceps today pretty good but didn't have good balance on bench press. I'll post tomorrow I'm like struggling to hit my new macros 264 protein !! Sheesh
 
luckylefty811 said:
I'm like dodging the calls lol but nah I will call them back tomorrow. I hit chest and triceps today pretty good but didn't have good balance on bench press. I'll post tomorrow I'm like struggling to hit my new macros 264 protein !! Sheesh
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What's your diet looking like? I'm trying to raise mine up to around 300 now
 
im going to lower it because 264 was too tough for me to big of a jump

350 carbs
227 protein
65 fats

i tried to switch it to
325 carbs
277 pro
65 fats

but i was only getting around 225 and then started feeling sick. i have 4 scoops protein a day and then a ton of eggs, tuna, and chicken. last night i was eating two cans of tuna at like 1045 and then a protein shake before bed because i missed my morning protein shake. i need to do a little better timing my meals.
 
Looks good. I'm aiming to switch mine up to be more like 275P 300F 100C (carbs peri-workout). It's going to be a bit tough as it's the first time I'm trying out a TKD. I usually do a CKD when recomping or cutting.
 
Gutterpump said:
Looks good. I'm aiming to switch mine up to be more like 275P 300F 100C (carbs peri-workout). It's going to be a bit tough as it's the first time I'm trying out a TKD. I usually do a CKD when recomping or cutting.
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yea im not doing as much cardio because of my foot but well see how it goes.
 
Back workout

pull ups warm up

barbell row
135x15
225x12
275x12
335x8
335x8

pulldown
150x15
180x15
200x8
200x7

one arm rows
100x4x10

tbar rows
4 platesx4x10

hyperextensions
4x20

overall much better for my back workouts i was able to control the weight much easier and my strength continues to climb which is good. I havent done cardio because of my foot but i start pt tonight at 6pm. i may hit some arms for some ridiculous high volume.
 
Gutterpump said:
Heavy weight! How's the foot doing? Hear back from the doc?
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slight tear in the peronal tendon under the ankle, going to try and rehab for 10 sessions then if no improvement, we are going to fuse the tendons together for surgery.
 
Back workout 2.26.15

pull ups warm up

barbell row
135x15
225x12
275x12
335x8
335x8

pulldown
150x15
180x15
200x8
200x7

one arm rows
100x4x10

tbar rows
4 platesx4x10

hyperextensions
4x20

overall much better for my back workouts i was able to control the weight much easier and my strength continues to climb which is good. I havent done cardio because of my foot but i start pt tonight at 6pm. i may hit some arms for some ridiculous high volume.
 
2.28.15

Quick Chest workout

one of my kids was doing gymnastics so I hit chest quick.

incline db press
60lbs warm up
75s warm up
90lbsx4x12- thats the heighest weight they had there.

hammer strength chest press machine
235x4x12

incline db flyes
60lbs 3x15

dips
4x15

cable crossovers
6x15 with 22.5lbs on each side with 3 second holds

ply push ups
3x12
 
Gutterpump said:
Great numbers as usual! So nice to see you still hitting the gym regardless of your injury. That's dedication
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yea man im trying, thanks for picking me for the log im almost done I have maybe 10 scoops left, im about to 1.5 scoop it today and see how that goes.
 
I'm away until Monday for my kids bday will post when I get back.
 
Enjoy, brotha. I'll be headed out of town Sunday to Philadelphia. I should still be present on here though.
 
3.9.15

Chest workout- tested my self today. Ive been on vacation at a indoor water park for the past 4 days so I haven't lifted anything but my kids on and off slides and throwing them in the wave pool. if you guys have suggestions about helping me get my bench up I'm all ears, not powerlifting style anymore, i tore my pec last april. I still have my slingshot though maybe i could use that a bit.

barbell bench
135x12
175x10
225x6
275x1
315x1- haven't done this in almost a year 11 months to be exact !!
275x3
225x8- rest pause 2 seconds top and bottom

incline db press
60x12
80x12
100x8

incline db flyes
50x3x12 emphasize the stretch at the bottom.

Dips
4x12 - deep making love on the dips chris jones style sweet sweet love

fst-7 cable crossovers
7x15 with 50 on each side 15 second rest

plyo clapping push ups
3x8- couldn't get 15 each set my chest was toast !!

overall workout -8.5 i usually do some kind of tricep and or shoulder workout with this but i was tanked. on a good note i came home to my newly fitted ankle/foot brace that i can walk around with. its a bauerfiend brace which is the only ones i like to use because it gives you more room to walk around and its not cast like. do you guys think i should use my slingshot and do reps with it ? i used to only use it on the last set of bench to hit sticking points i have never really done reps with it over 3-5 reps really. you think it would be beneficial ? i have the old red one somewhere lying around.
 
3.12.15

leg balance work

wall deadlifts with kettle ball 45lbs

leg extensions
130x4x12

seated leg curl
160x3x8

very light day dont want to put too much pressure on my foot. i did the bosu ball at pt and it hurt like hell but I'm progressing a lot compared to last week.
 
Currently reading over your recent posts. Just got back from Philadelphia. Great city to visit if you haven't.
 
jwa254 said:
Currently reading over your recent posts. Just got back from Philadelphia. Great city to visit if you haven't.
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Haven't been to philly in a long time my boy played ball at iup killed it out there.
 
luckylefty811 said:
3.9.15

Chest workout- tested my self today. Ive been on vacation at a indoor water park for the past 4 days so I haven't lifted anything but my kids on and off slides and throwing them in the wave pool. if you guys have suggestions about helping me get my bench up I'm all ears, not powerlifting style anymore, i tore my pec last april. I still have my slingshot though maybe i could use that a bit.
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I'm not powerlifting anymore myself either due to a shoulder injury and one surgery, plus a back injury, but I'll read this over and see if I can help ya out. I used to train using 5/3/1 with periodization bible assistance work, basically a powerbuilding routine.
 
Honestly, I think adding in low rep work and pressing twice a week would really help get your bench up if you're feeling good now after the pec tear. You could do something like 5/3/1 for your big lifts, while doing volume work for assistance lifts. I do this with some of my lifts currently, mainly the squat. I add in 3 rep squats multiple times per week in order to bring up my squat #'s and back strength as well. It's helped me tremendously with my numbers and with my back pain due to the strength increases. Unfortunately, I can't really flat bench anymore though.

edit: Also meant to say, I'm not familiar with benching with a slingshot. I've always lifted raw myself, haven't tried any gear.
 
3.14.15

chest

incline barbell press
135x15
185x10
225x8
225x7
185x10

incline db flyes
50x4x12


dips 3x10

cable flyes
7x15 with 50 on each side 15 second rest- killer once again.

bicep and tricep routine

ez bar reverse curls 25s on each side
10x10

super set with ez bar curl same weight 10x10

skull crushers with 25s on each side
10x10 superset with:

rope hammer curl
100x10x10

rope pressdown
100x10x10 superset with:

push ups 10x10

- silly day in the gym dont know where all this energy game from but i killed the workout. half way through i thought i could go up higher in weight but didn't want to hurt my self and leave a little in the tank to finish the whole routine.
 
felt really full today at the gym pretty good workout tried some squats with light dumbbells and i received my foot,ankle brace so i tried a little weight. still have a long way to go but hey i did squats.

squats for reps maybe like 50 with 20lb dumbbells

wall deadlifts for core work

seated leg curl
100x5x12

seated leg extension
140x4x12

cardio 25 mins only burned 288 LISS

diet is much better but scale isn't moving right now. i usually have a protein shake when i wake up then around 2pm and then 4pm, might be too much in a short period of time.
 
Back Day today and it was a good one

deadlift
225 warm up
315x3
365x2 felt good so i kept it at singles to see whats good !
405x1
455x1
455x1 might have jumped too high but i got it , haven't been this high in a while and i felt like a boss for a bit again. last year around this time i was at 510 or something close to that.

pull ups
3x10 underhand grip to fire up the lats even more

pulldowns close grip and wide grip
150x4x10

160x3x12

db rows
100x3x10 nice contraction on these today. a guy said it looked like I'm lifting 20lbs lol yessir

cable rows
175x3x10

cardio 25 mins . i really didn't eat a lot of carbs today it was a busy day today. i may have been around 100 carbs all day. i dont even want to sign in myfitnesspal its going to look scary when i log everything. I'm pretty tired from deadlifts so I'm hitting bed early. no basketball watching tonight i dont have the energy right now.
 
Nice #'s man, and glad you're back to doing squats again! Injuries suck, I've had my share. It's always nice to get back in action.
 
Gutterpump said:
Nice #'s man, and glad you're back to doing squats again! Injuries suck, I've had my share. It's always nice to get back in action.
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Yup got my brace it helps a lot with pain and swelling
 
jwa254 said:
Yeah, a good buddy of mine wears a brace now, too. Gotta do whatever works to keep lifting.
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yea i got the bauerfeind malleotrain brace and it helps for everyday walking around with swelling and pain.
 
Boulder shoulders

Bent over Db raise
30x12
35x10
40x8
25x15

Rope face pulls
75lbsx4x12

Standing Db press
50,60,70x9 clean reps too

Seated lateral raises
30,40,45,x10 drop sets 40,30,20 amrap

Standing cable rear delt crossovers
50x4x12

Tricep quick hit
Whole rack 3x10 str8 bar

Cardio octane fitness machine 20 mins HIIT

Pretty good workout, stomach was uneasy but I finished and took some tums after. I had some left over white pump that I threw in the mix and wish I didn't.
 
3.21.15

felt really full today at the gym pretty good workout tried some squats with light dumbbells and i received my foot,ankle brace so i tried a little weight. still have a long way to go but hey i did squats.

squats for reps maybe like 50 with 20lb dumbbells

wall deadlifts for core work

seated leg curl
100x5x12

seated leg extension
140x4x12

cardio 25 mins only burned 288 LISS

diet is much better but scale isn't moving right now. i usually have a protein shake when i wake up then around 2pm and then 4pm, might be too much in a short period of time.
 
3.23.14

Legs

squats
kettleball 45lb 4x20

leg press machine
2 plates on each side, 4x8, my rom sucks tho can't bend my ankle

leg curls
140x4x10

leg extensions
120x3x12

cardio

10 min jog

it looks like a piss poor workout on legs but this was big for me to do with my foot ankle issue.
 
3.25.15

Rough day for my stomach started using some carnipure today and my stomach has felt full all day long.

Chest
Incline barbell
135x12
185x5
225x8
225x7
245x4

Incline Db flyes
40x3x15

Dips leaning forward
4x10 superset with hanging leg raises 4x12

Cable flyes
50x5x15 chest was on fire for this set.

Cardio 15 mins with ab work.

My macros were off today because of my stomach

184 pro
134 carbs
87 fats

Not a good day but hopefully I feel better tomorrow morning.
 


3.26.15

legs

goblet squats with 40lbs
4x15 then drop set 5x5

wall deadlifts
30lbs 3x15

leg curl
120lbs 3x15

stiff leg deads
80lbs 4x10

calf raises no weight
4x20

abs
torso twist w.45s
3x15 each side
 
sorrry so many updates i've had them saved , but today is my last dose of the mst, im doing 1.5 scoops !! going out with a bang !
 
final review

taste: 9- its a very smooth taste not to over bearing or too sweet right on the money for me. it was like a fruit punch crystal light without the sugar which i dont mind at all.

mixability:10- I could mix anything with it and it mixed perfectly. you dont need a blender bottle to mix this in. mst did a great job with this. there are a bunch of ingredients which had me thinking it was going to be pretty hard to mix but it was great and dissolved very easily.

pumps: 10- not too much that it will stop your workout but you definitely get some great blood flow. whenever i did legs i felt like they blew the hell up. i have pretty small legs but this made me feel swollen. as you go through the tub it hits your quicker and quicker too. around the end of my tub i was feeling it during my warm ups which had me very excited to go kill some weights.

ingredients; 10- who ever made this is a str8 up scientist man. everything fits perfectly for any type of workout. if you want a long endurance workout the energy is there, a quick pump workout its there, BA tingles ? add a half a scoop and get to work. great job

focus and energy:10- sometimes my workouts would take almost two hours and it never died down. that is very hard to do without putting a lot of caffeine in a product and MST only put the clinical dose which was very impressive.

overall 10- I really enjoyed this pre workout and I hope more ppl take advantage of this pre. Its hands down a legit product and you will not be disappointed. I was hitting PRs left and right throughout this log and pushed myself as much as I could until i got injured. I want to thank jwa254 and gutter pump for supporting me in the log and actually doing your job as reps and keeping tabs on me thanks a lot and i will be running this again in the fall !
 
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