Personal Log - 2020 V2

Mowglisml

Mowglisml

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Day 2 on creeping death 1. not sure if I will log. So far some brutal workouts. down in weight 176
 
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Whats up next?
 
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DOH did not see the message above! Creeping death is crazy
 
Mowglisml

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Week 1 of Creeping Death 1 was pretty crazy. Definitely feeling more sore compared to grandmaster. I spread out 5 work outs (legs, chest&shoulders, back, chest & shoulders, arms) in 8 days (wed, fri, sun, tues, wed). The extra days between workouts has been working great and I feel better. I will keep it up like I did for grandmaster.
 
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Mowglisml

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Great chest & shoulder session
Dirty mirror just wanted to do a mirror check.
Faded CP sticker on my phone
 
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Upperbody looks good. Need to build some size on those legs!
 
Mowglisml

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Upperbody looks good. Need to build some size on those legs!
Yes sir. That’s my goal. I feel like i made a bit of progress during GM and switching to front squats. I am hopeful that I continue progress with CD 1.
 
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Mowglisml

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Week 2 back -> done. Tried out my landmine row single handle on meadows and 1 arm bb rows. Wow they felt so much better
4F1E7972-7534-4F39-8565-50FF0A375CE5.jpeg
 
Mowglisml

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Just to add fuel to the CD fire, i jumped on a vasoblitz 2.5 month supply thanks to @The Solution.
 
Mowglisml

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Week 2 Arms was fun. Legs barely fully recovered today after 7 days, that's how brutal these session have been for me.

Stopped taking any preworkouts for about 4 going on 5 months. Only caffeine source is 1 cup of coffee + amino creamer, A+

IMG_0561.jpg
 
Mowglisml

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started my Vasoblitz yesterday with week 3 leg day. Brutal, leg annihilation. mind+muscle connection was great with Vasoblitz. It actually hit me really hard since I haven't taken any PWOs. Watermelon flavor is outstanding and refreshing.

*seated banded leg curls: orange ( 4 rounds of 12, 60 sec breaks)
*front squats: 135x8, 145x8, 155x8
*bb lunge/ bb back squat: 95x8 (each leg in 4 rep alternating fashion)/ 140x8, 105x8/ 150x8, 110x8/ 155x8
*band leg extensions: 4 rounds of 8
*RDL: 135x15, 135x13
 
Mowglisml

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Great workout this morning then got home to a nice lunch.

Dosing my vasoblitz on off days in the mid mornings with 5g creatine.

IMG_0567.jpg
 
Mowglisml

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Jot got done with week 3 back
After first couple sets i had invisible lat syndrom with vasoblitz
This handle is a beauty for these one arm rows
No joke barely 4th day on vasoblitz and i recovered so quick from my brutal leg workout.
85627018-DCAB-43BC-9BC1-DA334D39134E.jpeg
 
Mowglisml

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Arms yesterday and the pumps with vasoblitz was absolutely ridiculous. No joke, I could not rinse my beard after washing my face because of the blood in my arms. I am going to have to do a before and after arm workout measurement with tape to get some data on my next arm day
 
Mowglisml

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Vasoblitz update:

Day 11, Getting into week 2
* i’ve seen mention of all day pumps, but i have never really noticed this even when using it before.
* muscle recovery has definitely improved. I fee the soreness but not as pronounced. I’m glad i started taking this during week 3 of the program to really gauge this. It feels great to be able to walk around after leg days.
* the pumps and mind muscle connection are amazing. Specifically for upper body workouts. Legs are more mind muscle connection.
* haven’t noticed much in strength and endurance. These workouts are brutal and get me every time.
 
Mowglisml

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didn't realize it was +2 weeks since updating. Still grinding it out. VasoBlitz treating me well, I also took a light/recovery week week of august 10th, got really busy with work and other home projects.
started incorporating a hack squat alternative using a foam roller in back to sort of simulate the movement.
 
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didn't realize it was +2 weeks since updating. Still grinding it out. VasoBlitz treating me well, I also took a light/recovery week week of august 10th, got really busy with work and other home projects.
started incorporating a hack squat alternative using a foam roller in back to sort of simulate the movement.
You ready to get Blitz3d soon :)?
 
Mowglisml

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Arms workout yesterday (08/26/2020)

-BB Curl/Hammer Curls: 45x8,8,8,8,8,8/ 15x8,8,10x8,8,8,8 (6 rounds, 90s rest)
-DB Preacher: 25x6 (slow eccentric, rest 60s) > 10's x 34
-Banded Dual Handle Pushdowns/ Bench Dips: red band x 8/ ~bwx8 (5 rounds)
-Banded Dual handle reverse grip extensions: red band x 15 (4 rounds)

instantly felt pumps during warmups. First time doing any arm measurements 14.75" pre-workout -> 15.25" post-workout
 
Mowglisml

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brutal leg day and chest/shoulders over the weekend. Weight yo-yoing between 176-179, but just focusing on mirror changes.
 
Mowglisml

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Past 2 weeks dialed in my diet. Now this week consistently weighing in at 176. Set a front squat PR today so i’m happy. 175x5 3 sec eccentrics. Going to slightly raise calories next week to see how my body uses them to improve recovery or make some “gains”
 
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Whats caloric intake at currently?
Lets dial it up and optimize that gym training!
 
Mowglisml

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Whats caloric intake at currently?
Lets dial it up and optimize that gym training!
I wasn’t counting calories or anything, since the pandemic i got used to just eating to be satiated and whatever was available at groceries and eyeballing measurements. I dialed it up last week and decided to measure and count everything. I am sitting at around 2000 cals, 176-177 lbs, 5’11”, not a big guy.
 
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I wasn’t counting calories or anything, since the pandemic i got used to just eating to be satiated and whatever was available at groceries and eyeballing measurements. I dialed it up last week and decided to measure and count everything. I am sitting at around 2000 cals, 176-177 lbs, 5’11”, not a big guy.
Damn
LETS EAT Man
 
Mowglisml

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*decided to cut CD 1 short and switched to Gamma Bomb leg block. I want to get more leg frequency.
*beat my numbers from last time i ran it (last time i finished GB was end of jan 2020.
*225x8 (3 sec ecc vs 225x7 last time) felt my form was better too.
*got my new independent squat stands from titan.
*up’d my caloried by around 200 and i felt freaking awesome. The pumps were insane. Vaso blitz is in full shine mode. I feel the mind muscle connections just warming up. On my last bottle so gonna have to place another order i. A couple weeks. Lemon drop my favorite flavor so far
 
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*decided to cut CD 1 short and switched to Gamma Bomb leg block. I want to get more leg frequency.
*beat my numbers from last time i ran it (last time i finished GB was end of jan 2020.
*225x8 (3 sec ecc vs 225x7 last time) felt my form was better too.
*got my new independent squat stands from titan.
*up’d my caloried by around 200 and i felt freaking awesome. The pumps were insane. Vaso blitz is in full shine mode. I feel the mind muscle connections just warming up. On my last bottle so gonna have to place another order i. A couple weeks. Lemon drop my favorite flavor so far
keep the calories rolling
If you have not add 30-50g intra workout and a dash of sea salt

thank me later
 
Mowglisml

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Gamma bomb leg days are no joke!
They are brutal. I fell asleep on the floor after i showered and ate something. Good thing tomorrow is just football and the couch. I’ll do some stretching and foam rolling tho
 
Mowglisml

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Beating the books again.

Flat Bench (with pause) 135 vs 115. Huge difference. Not sure, if it is because I exhausted myself less without machines on my first exercise, but I did banded DB presses as an alternative and it got me pumped just as good or better.
BB OH Press 75 vs 65. Feeling good about the numbers. Day 2 done.
 
Mowglisml

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still beating the books. My whole back is cooked. Day 3 back 09/17/2020. Will be enjoying my rest day.

1. one arm BB row: 50 vs 45 (3x8)
2. BB Row: 155 vs 115 (3x8)
3. Deadlift+ triple shrug: 235 vs 225 (5x5) .. used straps on the final set
 
Mowglisml

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Legs Friday and arms yesterday. Also finished organizing my home gym. will post pic later. Morning walk and wifey fixing up brunch Steeler game day!
 
Mowglisml

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yesterday was a fun day. Legs to start off week 2 and I went extra hard today to celebrate. almost threw up.
what was I celebrating? well, wife is prego...

8DD54077-59E0-4EAA-8C4B-F764159366BD.jpeg
 
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Mowglisml

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09/22/2020
Still beating the books on the meat and potato exercises.
1. Bb bench - 135x8, 155x8, 175x6> 135x7 > 115x7 vs 135x8, 155x8, 155x8> 115 > 105
2. Incline bb bench: 125 vs 115 (3x10)

Calories are up again this week so i am feeding vasoblitz. “Feeding” the supplement :).

Current supplements:
*generic multi ... maybe i’ll pick up ghost multi and give it a go?
*PES TruZMA
*BetanCourt creatine
*Vasoblitz
*all 9 aminos
*proteins - iso100 and coming soon BFF 80:20
 
Mowglisml

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09/28/2020 - 09/30/2020
Put in my three heavy days (Legs, Chest & Shoulders, Back) and continuing to beat the books. I've never used a belt before, so I bought an intro one a 4" rogue velcro one. Wow! squats and meadows rows felt so damn good. I am going to continue to belt up and get in my lower back work from the ones that are already programmed. Got a comment that I am looking bigger.
 
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10/2/2020 - Kicked off halloween season last night with Shaun of the Dead
*Leg extensions w/ band - Orange EliteFTS w/ spud inc. hamstinger attachments (6x15)
*Front Squats (slight heel elevation) pyramid sets of 8: 65, 75, 85, 95, 105, 115, 125, 135, 145
*Front Squat (descending, no heel elevation): 145, 125x7, 115, 105
*Lying leg curl w/band - Green EliteFTS w/ spud inc. hamstinger attachments (3x15)
 
Mowglisml

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10/3/2020 - Arms
10/4/2020 - Rest Day
I've been up in weight for the better part of last week. 181 lbs. only about 2 lbs up but all clothes fitting the same so really hoping it is "gains". Not going to lie.. I am nervous and a bit scared of Week 12 first leg day. It looks absolutely brutal.
 
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10/5/2020 - Week 12 Day 1 (technically my 4th week of GB since I started the leg block)
Done and beat the books.

@The Solution need some advice. What would you recommend. I am so far loving the 2 leg sessions per week from gamma bomb and i would like to keep emphasizing legs. Would you recommend I do the 2 week de-load from gamma bomb and then redo the the leg block again? or something else.
 
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10/5/2020 - Week 12 Day 1 (technically my 4th week of GB since I started the leg block)
Done and beat the books.

@The Solution need some advice. What would you recommend. I am so far loving the 2 leg sessions per week from gamma bomb and i would like to keep emphasizing legs. Would you recommend I do the 2 week de-load from gamma bomb and then redo the the leg block again? or something else.
I would do the deload and then go the leg block.
 
Mowglisml

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10/7/2020 - chest & shoulders
Still beating the book from last time i ran GB. Feels good. Insane pumps
 
Mowglisml

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10/9/2020
PR front squats belt: 185x5.3 (paused for like 20 sec and then grinded out 3 more)
 
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10/12/2020 - Legs. Great session

*Lying banded leg curls: Orangex8, 8, 8, 8> Green x 8 > Red x 8 * 35 partials (brutal)
*Adductor w/ Bands: Green x 8 ( 3 Rounds)
*Box Squats: 185x8, 8, 195x8, 205x 7
*Leg Extensions w/band: Green x 20, 20, 20, 20> 20 partials (absolutely insane burn)
*Back Squats with 3-4 sec eccentric: 155 x 6 (4 round)
*BB stiff leg DL: 135 x 9 (3/4 ROM)
*Standing Calf Raises: 155x10 (6 rounds)

absolutely cooked. Already getting sore ~2 hrs later. Had a lot of dirty meals over the weekend with bday celebrations but only gained 1 lbs.
 
Mowglisml

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10/13/2020 - chest and shoulders
*bench - tried to PR only got 205x1, i’ll stick to doubles or triples next time i try to “PR”
*incline bench: 125x8 ( 3 sets)
*db flat bench: 25’s (4x8, slow eccentric and turn DBs to a ng for more stretch, 2 sec squeeze at the top) i made those 25’s feel like hell
*stretch pushups: 4x8
*bent over laterals: 15’s (3x15) pronated grip
*laterals 20 sec rest only: 10’s (3x10)
*bent over laterals: 10’s (3x35) ng, lots of swing partials
 
Mowglisml

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10/14/2020 - Back

*BB Row Using Single handles on incline bench: 115x8 (4 sets) this setup allows me to pull further and contract more
*1 arm BB row: 50x8 (4 sets)
*pull overs using KBs: 35 x 10 (4 sets)
*Rack pulls: 225x8, 225x8, 235x8
*Seated rows using single handles & band: Red ( 3 x10)
*Band good mornings: orange x 125 (125 stopping however many times needed. stopped around 3 times)
*Leg raises: 8 sets to failure
 
Mowglisml

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10/16/2020 - Legs

*Bands Leg Extension BF restriction: Green x failure (4 rounds, 30 sec)
*Speed Squats: 165x8, 8, 8, 6
*DB Walking Lunges: 25x10>17.5 x 10, 17.5 x 20, 20, 20 (each hand each leg---- brutal)
*Sissy Squats: 4x8

Note: making slight gains. today was absolutely brutal and legs were insanely pumped....and it is the lunges. Next cycle I will make sure I replace one of the leg extension or leg press movements with lunges.
 
Mowglisml

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10/17/2020 - arms.
i was planning to run another leg block of GB, but decided to cut back on no. Of workout days per week. Will be running the Building a monolith 5/3/1 instead next
 

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