mr.cooper69
Legend
I agree about IFing. The worst part for me was the feeding period. I actually enjoyed the fasting period once my stomach acidity died down after the first few days.
SNS Focus XT and Citrulline Malate.....Biatch!
- Thread starter TheHardOne
- Start date
TheHardOne
Well-known member
Delts 7/29/12
-Warm up (complex of dips/pullups/isolation work until heart rate was up and had a slight full upper body pump)
-Seated Deadstop Shoulder Press (in smith rack) (3211 tempo) (rest periods, 2 mins)
225x8 in a deadstop fashion (PR with this style of execution....pretty narly feeling in your delts if your not using momentum / and using a full ROM)
Immediate Drop set to 185x??? Too focused.
-Machine Deadstop Side Laterals (3232 tempo) (rest periods 45 seconds)
95x12
110x8 drop set to 70x6
-One Arm Rear Delt Cable Row (3111 tempo) (rest periods 45 seconds)
3x8-15 (weights were around 20-35 pounds, nothing crazy)
-Behind Neck Machine Press
2x6-10 (210x10, 250lbsx6+drop set 170x3)
-Ab work
-Fully hydrate / Workout Done.
***Notes***
-Good pump! 8/10
-Mood is improved! Feeling really good / confident!
-6 Natadrol's a day still
-Did 10 Sprays of Ghenerate last night.....I gots myself a good 6-7 full hours of deep sleep....YES! WIN!
-Did 8 Sprays of GHenerate first thing in the morning today (you sense of well being from this is awesome, euphoric win!)
-7g Cit Malate Pre
-1/2 Scoop Focus XT (took a brief break from this great focus/mood/energy enhancer....man today focus/performance was through the roof! Love this product!)
-Those deadstop exercises really make you feel the muscle so much better! You have to use less weight if your really initiating from the targeted muscle, fast twitch epic win.
Ill admit it, my past years of training, I was doing alot of joint grinding / momentum with my shoulder training....300+ pounds of free weight pressing is nothing. Dropping the ego and training like a real bodybuilder is something I now take pride in, the effort/maturity will pay off, I know it will.
Invalid Link Removed
If you make yourself more than just a man, if you devote yourself to an ideal, and if they can't stop you, then you become something else entirely. - Henri Ducard (Batman Begins) ...... Which is? - Bruce Wayne
Invalid Link Removed
A legend, Mr. Wayne. - Henri Ducard
-Warm up (complex of dips/pullups/isolation work until heart rate was up and had a slight full upper body pump)
-Seated Deadstop Shoulder Press (in smith rack) (3211 tempo) (rest periods, 2 mins)
225x8 in a deadstop fashion (PR with this style of execution....pretty narly feeling in your delts if your not using momentum / and using a full ROM)
Immediate Drop set to 185x??? Too focused.
-Machine Deadstop Side Laterals (3232 tempo) (rest periods 45 seconds)
95x12
110x8 drop set to 70x6
-One Arm Rear Delt Cable Row (3111 tempo) (rest periods 45 seconds)
3x8-15 (weights were around 20-35 pounds, nothing crazy)
-Behind Neck Machine Press
2x6-10 (210x10, 250lbsx6+drop set 170x3)
-Ab work
-Fully hydrate / Workout Done.
***Notes***
-Good pump! 8/10
-Mood is improved! Feeling really good / confident!
-6 Natadrol's a day still
-Did 10 Sprays of Ghenerate last night.....I gots myself a good 6-7 full hours of deep sleep....YES! WIN!
-Did 8 Sprays of GHenerate first thing in the morning today (you sense of well being from this is awesome, euphoric win!)
-7g Cit Malate Pre
-1/2 Scoop Focus XT (took a brief break from this great focus/mood/energy enhancer....man today focus/performance was through the roof! Love this product!)
-Those deadstop exercises really make you feel the muscle so much better! You have to use less weight if your really initiating from the targeted muscle, fast twitch epic win.
Ill admit it, my past years of training, I was doing alot of joint grinding / momentum with my shoulder training....300+ pounds of free weight pressing is nothing. Dropping the ego and training like a real bodybuilder is something I now take pride in, the effort/maturity will pay off, I know it will.
Invalid Link Removed
If you make yourself more than just a man, if you devote yourself to an ideal, and if they can't stop you, then you become something else entirely. - Henri Ducard (Batman Begins) ...... Which is? - Bruce Wayne
Invalid Link Removed
A legend, Mr. Wayne. - Henri Ducard
TheHardOne
Well-known member
Supplement / Ingredient of the Week! 7/29/12
Citrulline Malate!
What does it do?
1. Increases NO Production
So what is NO and what can it do for you? Nitric oxide is the cell-signaling molecule that has a part in regulating blood flow, oxygen delivery, glucose uptake, muscle firepower, and muscle growth. Obviously the ability to control these physiological effects can be of tremendous value to athletes.
Research has shown that supplementation of Citrulline raises Arginine levels more effectively than taking the same dose of straight Arginine. Keep in mind that Citrulline Malate's NO enhancing properties are just one of the unique benefits this nutrient offers to athletes. And if the enhanced pumps and improved nutrient delivery properties are the reason you are using Arginine based NO products, you need to pay attention to Citrulline Malate.
2. Reduces Lactic Acid and Ammonia
Here is something else you need to know about Citrulline... it is an intermediate in the Urea Cycle. The Urea Cycle is a system in the liver of carrier molecules and enzymes that convert nitrogenous wastes into urea and eliminates them from the body. The production and removal of urea is essential for the elimination of ammonia and toxic nitrogen metabolites. Ammonia is extremely toxic to all cells and excessive levels may even be fatal. Even in healthy athletes, the build up of ammonia can lead to extreme fatigue and dementia.
3. Increases ATP Production
No doubt there is a lot to get excited about when it comes to the performance enhancing potential of Citrulline Malate and how it works. Another study showed yet another way Citrulline Malate can benefit athletes - by increasing aerobic energy production. Studies show subjects using Citrulline Malate have an increase in the rate of muscle ATP (Andenosine Triphosphate, the major energy source within the cell) production during exercise and greater phosphocreatine recovery after exercise. So taking Citrulline Malate may result in muscles that can keep on going and going... completely smashing the aerobic threshold! These effects are more than likely mediated by the malate portion of the Citrulline Malate compound, which is a Krebs Cycle intermediate.
To sum it up.....
Maximizes Aerobic and Anaerobic Performance*
Supports Improved Endurance and Recovery*
Enhanced Pumps and Cell Volumization*
Increases Protein Synthesis which Can Help Lead to Muscle Growth*
If your looking to get nasty pumps in the gym, faster recovery, enhanced performance(strength/cardiovascular/endurance) I highly recommend this supplement!
*From personal experience, ive noticed my cardiovascular levels DRASTICALLY increase, my endurance for my weight training and cardio sessions have sky rocketed to a new level, and my recovery has been extremely fast!
Invalid Link Removed
Who wouldn't want to have the physical attributes of Superman right?
Citrulline Malate!
What does it do?
1. Increases NO Production
So what is NO and what can it do for you? Nitric oxide is the cell-signaling molecule that has a part in regulating blood flow, oxygen delivery, glucose uptake, muscle firepower, and muscle growth. Obviously the ability to control these physiological effects can be of tremendous value to athletes.
Research has shown that supplementation of Citrulline raises Arginine levels more effectively than taking the same dose of straight Arginine. Keep in mind that Citrulline Malate's NO enhancing properties are just one of the unique benefits this nutrient offers to athletes. And if the enhanced pumps and improved nutrient delivery properties are the reason you are using Arginine based NO products, you need to pay attention to Citrulline Malate.
2. Reduces Lactic Acid and Ammonia
Here is something else you need to know about Citrulline... it is an intermediate in the Urea Cycle. The Urea Cycle is a system in the liver of carrier molecules and enzymes that convert nitrogenous wastes into urea and eliminates them from the body. The production and removal of urea is essential for the elimination of ammonia and toxic nitrogen metabolites. Ammonia is extremely toxic to all cells and excessive levels may even be fatal. Even in healthy athletes, the build up of ammonia can lead to extreme fatigue and dementia.
3. Increases ATP Production
No doubt there is a lot to get excited about when it comes to the performance enhancing potential of Citrulline Malate and how it works. Another study showed yet another way Citrulline Malate can benefit athletes - by increasing aerobic energy production. Studies show subjects using Citrulline Malate have an increase in the rate of muscle ATP (Andenosine Triphosphate, the major energy source within the cell) production during exercise and greater phosphocreatine recovery after exercise. So taking Citrulline Malate may result in muscles that can keep on going and going... completely smashing the aerobic threshold! These effects are more than likely mediated by the malate portion of the Citrulline Malate compound, which is a Krebs Cycle intermediate.
To sum it up.....
Maximizes Aerobic and Anaerobic Performance*
Supports Improved Endurance and Recovery*
Enhanced Pumps and Cell Volumization*
Increases Protein Synthesis which Can Help Lead to Muscle Growth*
If your looking to get nasty pumps in the gym, faster recovery, enhanced performance(strength/cardiovascular/endurance) I highly recommend this supplement!
*From personal experience, ive noticed my cardiovascular levels DRASTICALLY increase, my endurance for my weight training and cardio sessions have sky rocketed to a new level, and my recovery has been extremely fast!
Invalid Link Removed
Who wouldn't want to have the physical attributes of Superman right?
TheHardOne
Well-known member
Ahhhh was starting to experience my typical 6 o clock crash.....took a half scoop of Focus XT....BAM!
Got a workout in a hour, stay tuned folks!
Got a workout in a hour, stay tuned folks!
TheHardOne
Well-known member
Mini Passage / Article of the week! 8/1/12
Invalid Link Removed
Don't we all want full / thick / complete pec development?
By TheHardOne
Here ya go!
***Pec Development tips
-Shove hands in together during barbell pressing movements (obviously your hands won't move since your gripping the bar tight, instead your pecs will contract
-Make sure shoulders are slightly down / depressed
-Squeeze your lats on the entire range of motion
-The range of motion on barbell pressing movements will be varried person to person (past / current rotator cuff issues), if you can feel your pecs stretch and contract without "touching your chest" and going to a full elbow extension / lockout...good! Keep it up!
-With dumbbell pressing movements, think of the force being generated with your elbows and pretend NOTHING is in your hands....crazy feel! (this will take alot of practice!)
-Strength / Size! Stick with a controlled negative and a explosive positive! (I usually stick with a 3111 tempo)
-When your trying to isolate your pecs, take the tips above into consideration and on your dumbbell flys....on the negative have a external rotation on your wrist and a internal rotation on the positive to fully stretch and contract the pecs. (on the positive lockout your arms!)
-Periodize your training, have cycles when your focusing on increasing load, intensity based workouts(closer to your 1rm is the real definition of "intensity"), lactic acid / pump based workouts, and density based workouts. Also you can throw in cycles of beyond failure techniques like drop sets / rest pausing / forced negatives.
-Remember theirs more than one way to train for hypertrophy.
-Apply the above and take your chest to the next level!
-Yes a big bench press is awesome if done in a controlled manner! But why not train for maximum pec development at the same time?
Invalid Link Removed
Be not afraid of growing slowly; be afraid only of standing still. - Chinese Proverb
Invalid Link Removed
Don't we all want full / thick / complete pec development?
By TheHardOne
Here ya go!
***Pec Development tips
-Shove hands in together during barbell pressing movements (obviously your hands won't move since your gripping the bar tight, instead your pecs will contract
-Make sure shoulders are slightly down / depressed
-Squeeze your lats on the entire range of motion
-The range of motion on barbell pressing movements will be varried person to person (past / current rotator cuff issues), if you can feel your pecs stretch and contract without "touching your chest" and going to a full elbow extension / lockout...good! Keep it up!
-With dumbbell pressing movements, think of the force being generated with your elbows and pretend NOTHING is in your hands....crazy feel! (this will take alot of practice!)
-Strength / Size! Stick with a controlled negative and a explosive positive! (I usually stick with a 3111 tempo)
-When your trying to isolate your pecs, take the tips above into consideration and on your dumbbell flys....on the negative have a external rotation on your wrist and a internal rotation on the positive to fully stretch and contract the pecs. (on the positive lockout your arms!)
-Periodize your training, have cycles when your focusing on increasing load, intensity based workouts(closer to your 1rm is the real definition of "intensity"), lactic acid / pump based workouts, and density based workouts. Also you can throw in cycles of beyond failure techniques like drop sets / rest pausing / forced negatives.
-Remember theirs more than one way to train for hypertrophy.
-Apply the above and take your chest to the next level!
-Yes a big bench press is awesome if done in a controlled manner! But why not train for maximum pec development at the same time?
Invalid Link Removed
Be not afraid of growing slowly; be afraid only of standing still. - Chinese Proverb
TheHardOne
Well-known member
7/31/12 Chest
-Warm up (light isolation work, bent rows, overhead presses until heart rate is up / slight pump is achieved)
-High Threshold / Progress Work
Flat Bench Press (3111 tempo, 2 min rest periods, GOAL: Overload via increase load around the 8 rep range mark)
275x8
-Incline Wide Grip Bench Press (same as above) (utilizing a full stretch)
225x3 drop set to 205x5 drop to 135x10
-Pump / Isolation Work (2 mins rest between supersets, tempo 2222)
Pec Deck superset Dips 2 sets of 8-12 reps each exercise (rather do Dumbbell flys instead of pec deck but gym was crowded)
*** Notes***
-PR's on every exercise! (in the high threshold / progress work)
-6 sprays GHenerate pre
-3g cit malate pre
-Focus xt 1/2 scoop first thing in the morning (8 hours away from workout)
-Still doing 6 natadrol caps a day
-Never utilized a full stretch on my incline bench press because of shoulder issues....shoulders are fine now, time to grow!
-Did all this on a empty stomach.....the last time I had food prior to this workout was probably 22 hours ago or so, a bit busy today so on days like this I have to adjust to a intermittent fasting protocol.....just aslong as im not doing any excessively high volume workouts / excessive amounts of HIIT cardio ill be fine.
-Joints feeling a bit dry? (noticed this yesterday aswell)
-Warm up (light isolation work, bent rows, overhead presses until heart rate is up / slight pump is achieved)
-High Threshold / Progress Work
Flat Bench Press (3111 tempo, 2 min rest periods, GOAL: Overload via increase load around the 8 rep range mark)
275x8
-Incline Wide Grip Bench Press (same as above) (utilizing a full stretch)
225x3 drop set to 205x5 drop to 135x10
-Pump / Isolation Work (2 mins rest between supersets, tempo 2222)
Pec Deck superset Dips 2 sets of 8-12 reps each exercise (rather do Dumbbell flys instead of pec deck but gym was crowded)
*** Notes***
-PR's on every exercise! (in the high threshold / progress work)
-6 sprays GHenerate pre
-3g cit malate pre
-Focus xt 1/2 scoop first thing in the morning (8 hours away from workout)
-Still doing 6 natadrol caps a day
-Never utilized a full stretch on my incline bench press because of shoulder issues....shoulders are fine now, time to grow!
-Did all this on a empty stomach.....the last time I had food prior to this workout was probably 22 hours ago or so, a bit busy today so on days like this I have to adjust to a intermittent fasting protocol.....just aslong as im not doing any excessively high volume workouts / excessive amounts of HIIT cardio ill be fine.
-Joints feeling a bit dry? (noticed this yesterday aswell)
TheHardOne
Well-known member
Just got out of bed....time to take some Focus XT to start my day! (I LOVE THIS FORMULA!)
TheHardOne
Well-known member
Arms + Update 8/2/12
-Warm up (barbell complex / light isolation work)
-Biceps (4231 tempo) (rest periods 2-3 mins) (focus was on taking the muscle through its entire range of motion / increasing load with my varied tempo / no failure techniques)
DB Curls 45x7 (pr with this tempo)
Incline DB Hammer Curls 35x10 (pr with this tempo)
One Arm Machine Preacher Curl 80x8
Underhand Pullups Bodyweight x 6
Triceps (4231 tempo) (same settings as above)
V-Bar Pushdowns 180x8
Closer Grip Bench Press 275x8 (PR with this tempo)
Lying Ez-Bar Narrow Grip Extensions 55x10
Overhead Ez-Bar Narrow Grip Extensions 55x12
**Notes**
-Immdiately after my working set for each exercise, I put the targeted muscle into its stretched position and held it for a good 30 seconds
-Changed my tempo for today, much more controlled tempo, im always controlled, but today I took it to a whole new level.
-Squeezing the antagonist muscle is such an epic feeling espeically when training arms!
-Tried to make my isolation movements as difficult as possible so I wouldn't have to use a crazy amount of weight. I'd rather use 50-70 pounds on my skullcrushers than 200+ pounds if you ask me haha.
-Good pump today! Workout wasn't designed for a metabolic demand / atp depleting sort of workout since my goal is specifically hypertrophy.
-3g Cit Malate Pre (1 hour)
-1/2 scoop Focus XT during my fast / during the day (I train at night now)
-5 Sprays GH enerate pre (10 mins pre)
Update
-Wow...im straight up blowing up like a balloon! (in a good way! lol) (growing like crazy!)
-Noticing im shredding bodyfat aswell
-Stronger...only a week and a half in....oh my.
-Sleep has surprsingly IMPROVED (getting around 6-7 hours now instead of my typical 2-3 hours)
Do you have muscle?
Invalid Link Removed
Or do you have that "cartoon muscle?"
-Warm up (barbell complex / light isolation work)
-Biceps (4231 tempo) (rest periods 2-3 mins) (focus was on taking the muscle through its entire range of motion / increasing load with my varied tempo / no failure techniques)
DB Curls 45x7 (pr with this tempo)
Incline DB Hammer Curls 35x10 (pr with this tempo)
One Arm Machine Preacher Curl 80x8
Underhand Pullups Bodyweight x 6
Triceps (4231 tempo) (same settings as above)
V-Bar Pushdowns 180x8
Closer Grip Bench Press 275x8 (PR with this tempo)
Lying Ez-Bar Narrow Grip Extensions 55x10
Overhead Ez-Bar Narrow Grip Extensions 55x12
**Notes**
-Immdiately after my working set for each exercise, I put the targeted muscle into its stretched position and held it for a good 30 seconds
-Changed my tempo for today, much more controlled tempo, im always controlled, but today I took it to a whole new level.
-Squeezing the antagonist muscle is such an epic feeling espeically when training arms!
-Tried to make my isolation movements as difficult as possible so I wouldn't have to use a crazy amount of weight. I'd rather use 50-70 pounds on my skullcrushers than 200+ pounds if you ask me haha.
-Good pump today! Workout wasn't designed for a metabolic demand / atp depleting sort of workout since my goal is specifically hypertrophy.
-3g Cit Malate Pre (1 hour)
-1/2 scoop Focus XT during my fast / during the day (I train at night now)
-5 Sprays GH enerate pre (10 mins pre)
Update
-Wow...im straight up blowing up like a balloon! (in a good way! lol) (growing like crazy!)
-Noticing im shredding bodyfat aswell
-Stronger...only a week and a half in....oh my.
-Sleep has surprsingly IMPROVED (getting around 6-7 hours now instead of my typical 2-3 hours)
Do you have muscle?
Invalid Link Removed
Or do you have that "cartoon muscle?"
TheHardOne
Well-known member
Delts 8/4/12
-CNS Warm up / Pre Pump without fatigue
-Goal: Progression in the form of:
1)Take muscle through its entire range of motion
2)Create better tension than last time / control the weight with my delts (which will require less weight)
-Delts/Traps (3222 tempo) (3-5 min rest periods) +intentions
Ez-Bar Narrow Grip Upright Rows (protract shoulder blades, bring the bar up to your lower pecs at the highest)
Machine Side Laterals (Keep your posture tall and slightly crunch your abs throughout the entire ROM)
Wide Grip Upright Rows (initiate the first part of the ROM just like if you were to do a front barbell raise)
Standing Barbell Military Press Don't forget that "head tuck" folks!
Seated Smith Machine Behind Neck Press (top portion only) (I don't recommend this exercise, but if you do, make sure you are under control with your delts at all times! This is one exercise you have to drop the ego.
Bent Over Dumbbell Rear Laterals Protract those shoulder blades for the entire ROM
Reverse Peck Deck (Same as the Dumbbell Bent Over Raises!
**Notes**
-Pyramid up on every set, if you count my warm up / non working sets, I problaby did like 30 sets today lol (if I don't pyramid up properly, I always end up pulling something) (my last set is technically my only working set with each exercise)
-No crazy weights today, but I did create better tension with lighter weight, which if you don't have the maturity to train like a "real" bodybuilder, say hello to injuries / poor muscularity development
-Fuark forgot to weigh myself! 2morrow for sure!
-Tried 8 sprays of Ghenerate Pre (20 mins pre)
-3g Cit Malate Pre (20 mins pre)
-1/2 scoop Focus XT (1 hour pre)
-CNS Warm up / Pre Pump without fatigue
-Goal: Progression in the form of:
1)Take muscle through its entire range of motion
2)Create better tension than last time / control the weight with my delts (which will require less weight)
-Delts/Traps (3222 tempo) (3-5 min rest periods) +intentions
Ez-Bar Narrow Grip Upright Rows (protract shoulder blades, bring the bar up to your lower pecs at the highest)
Machine Side Laterals (Keep your posture tall and slightly crunch your abs throughout the entire ROM)
Wide Grip Upright Rows (initiate the first part of the ROM just like if you were to do a front barbell raise)
Standing Barbell Military Press Don't forget that "head tuck" folks!
Seated Smith Machine Behind Neck Press (top portion only) (I don't recommend this exercise, but if you do, make sure you are under control with your delts at all times! This is one exercise you have to drop the ego.
Bent Over Dumbbell Rear Laterals Protract those shoulder blades for the entire ROM
Reverse Peck Deck (Same as the Dumbbell Bent Over Raises!
**Notes**
-Pyramid up on every set, if you count my warm up / non working sets, I problaby did like 30 sets today lol (if I don't pyramid up properly, I always end up pulling something) (my last set is technically my only working set with each exercise)
-No crazy weights today, but I did create better tension with lighter weight, which if you don't have the maturity to train like a "real" bodybuilder, say hello to injuries / poor muscularity development
-Fuark forgot to weigh myself! 2morrow for sure!
-Tried 8 sprays of Ghenerate Pre (20 mins pre)
-3g Cit Malate Pre (20 mins pre)
-1/2 scoop Focus XT (1 hour pre)
TheHardOne
Well-known member
Tip of the Week 8/5/12
The human body is capable of so many actions, give your body what it needs, and move on. If you don't, you will fail miserably. More is not better, doing what is necessary is better. -By TheHardOne
If you notice any of the following, you need to pull back...immediately. Think of your Central Nervous system as your command center, your Endocrine System as your weapons, your Adrenal Glands as your Main Boss, and yourMacro nutrients / vitamins/minerals/antioxidants as your employees, oh and stimulants as the wives/husbands of your employees(abuse = you lose).
1)Your mindset is "uncertain", you tend to overthink / overcomplicate things
2)Your motivation for your goals become questionable
3)Muscles seem flat (smaller than usual)
4)You seem to get stressed out easily...the smallest "distractions" stay in your head
5)Your starting to put on fat / starting to look "soft/puffy"
6)Its difficult to stay focused
7)It seems a bit of a challenge to walk around / light headed
8)You feel like absolute crap. You don't care about anything.
9)Your thought process is not as efficient
10)During your workout your going "through the motions". (you have tell yourself to grunt / scream / breath during your sets instead of letting the intensity/drive/focus come naturally without even thinking about it.....also weights seem lighter aka neural fatigue)
Invalid Link Removed
Do whats necessary, but at the same time don't half ass anything.
The human body is capable of so many actions, give your body what it needs, and move on. If you don't, you will fail miserably. More is not better, doing what is necessary is better. -By TheHardOne
If you notice any of the following, you need to pull back...immediately. Think of your Central Nervous system as your command center, your Endocrine System as your weapons, your Adrenal Glands as your Main Boss, and yourMacro nutrients / vitamins/minerals/antioxidants as your employees, oh and stimulants as the wives/husbands of your employees(abuse = you lose).
1)Your mindset is "uncertain", you tend to overthink / overcomplicate things
2)Your motivation for your goals become questionable
3)Muscles seem flat (smaller than usual)
4)You seem to get stressed out easily...the smallest "distractions" stay in your head
5)Your starting to put on fat / starting to look "soft/puffy"
6)Its difficult to stay focused
7)It seems a bit of a challenge to walk around / light headed
8)You feel like absolute crap. You don't care about anything.
9)Your thought process is not as efficient
10)During your workout your going "through the motions". (you have tell yourself to grunt / scream / breath during your sets instead of letting the intensity/drive/focus come naturally without even thinking about it.....also weights seem lighter aka neural fatigue)
Invalid Link Removed
Do whats necessary, but at the same time don't half ass anything.
ConcreteConny
Well-known member
Really nice reading in this thread.
Got some good pointers from all this literature:thumbsup:
Got some good pointers from all this literature
:thumbsup:
TheHardOne
Well-known member
Arms (myofibrillar/intensity/cns based) Chest (sarcoplasmic/lactic acid based) 8/9/12
-Typical Warm up with Post Chain Work / light lat work / light pushdowns/curls
-High Threshold Work (Triceps/Brachialis/Biceps Focus) 4010 tempo , 2 min rest periods
Closer Grip Bench Press (avoid full elbow lockout) (avoid stretching the pecs)
275x10 (PR with this execution) (went a little lower than usual to stretch the triceps more, not necessary since overload is the goal, but experimentation is the only way us humans can improve! )
300x6 (PR with this execution)
Hammer Grip Shoulder Width Pullups (avoid full elbow extension at bottom ROM) (actually had to use a 5-6 second negative on this for the sake of me not getting like 20-30 reps)
BWx8 (PR with this execution)
Supine Grip Narrow Grip Pullups (avoid full elbow ex at bottom ROM) (had to use a 5-6 second negative on this aswell, remember folks, your muscles don't know how much weight you using, but your Nervous System does know how long the tension last / how many motor neurons to fire(depending on past/current lifting experiences) (if I was on camera, i'd love to strap 2-4 plates around my waist! hehe)
BWx8 (PR with this execution)
-Maximum Pump Work (lactic acid /density based chest workout)
Chest Dips
Bodyweight each set
Used various techniques like....
1)4-6 reps top portion of the lift immediately into 4-6 reps of bottom portion of lift immediately into 4-6 full ROM .....rest 30 seconds...then
2)8 Full ROM reps...rest 15 seconds....then....
3)Stay in stretched position for 20 seconds.....then repeat the first step until pecs feel like they are about to cramp (honestly should only take maybe 2 rounds of this)
***Notes***
-6g Cit Malate pre (30 mins pre), 6g Cit post workout
-Focus Xt 1/2 scoop first thing in morning (I train 6-10 hours later)
-1/2 tablespoon of GHenerate Pre (30 mins pre)
-Chest was pretty damn pumped, 9/10! Could be better! Never be satisfied! Ill make sure my pecs rip out of my shirt next time!
-Typical Warm up with Post Chain Work / light lat work / light pushdowns/curls
-High Threshold Work (Triceps/Brachialis/Biceps Focus) 4010 tempo , 2 min rest periods
Closer Grip Bench Press (avoid full elbow lockout) (avoid stretching the pecs)
275x10 (PR with this execution) (went a little lower than usual to stretch the triceps more, not necessary since overload is the goal, but experimentation is the only way us humans can improve!
)300x6 (PR with this execution)
Hammer Grip Shoulder Width Pullups (avoid full elbow extension at bottom ROM) (actually had to use a 5-6 second negative on this for the sake of me not getting like 20-30 reps)
BWx8 (PR with this execution)
Supine Grip Narrow Grip Pullups (avoid full elbow ex at bottom ROM) (had to use a 5-6 second negative on this aswell, remember folks, your muscles don't know how much weight you using, but your Nervous System does know how long the tension last / how many motor neurons to fire(depending on past/current lifting experiences) (if I was on camera, i'd love to strap 2-4 plates around my waist! hehe)
BWx8 (PR with this execution)
-Maximum Pump Work (lactic acid /density based chest workout)
Chest Dips
Bodyweight each set
Used various techniques like....
1)4-6 reps top portion of the lift immediately into 4-6 reps of bottom portion of lift immediately into 4-6 full ROM .....rest 30 seconds...then
2)8 Full ROM reps...rest 15 seconds....then....
3)Stay in stretched position for 20 seconds.....then repeat the first step until pecs feel like they are about to cramp (honestly should only take maybe 2 rounds of this)
***Notes***
-6g Cit Malate pre (30 mins pre), 6g Cit post workout
-Focus Xt 1/2 scoop first thing in morning (I train 6-10 hours later)
-1/2 tablespoon of GHenerate Pre (30 mins pre)
-Chest was pretty damn pumped, 9/10! Could be better! Never be satisfied! Ill make sure my pecs rip out of my shirt next time!
TheHardOne
Well-known member
Man focus xt can really turn a frown upside down lol. Feeling like crap, take 1/2 scoop of Focus XT during the day, within 30 mins....mood starts to improve, focus/concentration is enhanced, and pink lemonade taste so damn good lol.
Thanks again to Mr.Coop and the rest of SNS for this awesome opportunity! I still have a ton of Cit Malate left YAY!! I can't wait till the caffeine free Focus XT comes out, I want to keep my daily stims as low as possible.
Thanks again to Mr.Coop and the rest of SNS for this awesome opportunity! I still have a ton of Cit Malate left YAY!!
I can't wait till the caffeine free Focus XT comes out, I want to keep my daily stims as low as possible.
TheHardOne
Well-known member
Focus XT Full Review
By TheHardOne
Invalid Link Removed
Big Thanks to Mr.Coop / SNS for letting me log Focus XT!
Lets get down to it!
Concentration:
*I workout in a public "fitness center", so its very hard to not get distracted, however I was in a tunnel vision / "man on a mission" feeling" With 1/2 Scoop of Focus XT.
*If your not concentrating on your goals, you are HALF ASSING your goals. Period.
Memory:
*Sometimes its hard to remember what tempo, rest periods, weights, number of reps you did during your workout, this wasn't a problem anymore, my mind was absolutely clear and working optimally, in and out of the gym.
*Making articles on a consistent basis is mentally a tough task, taking 1/2 scoop to a full scoop of Focux XT totally remedied that.....thank god lol. (this was a huge relief for me)
Mood:
*When taking Focus XT within 20-30 mins I feel very focused(obviously!), euphoric, and energized, exactly what I need when either training in the gym, or making / editing articles, or just handling an everyday conversation!
Stimulant Effect:
*Honestly for me 1 scoop was a bit too much stimulants for me(200mg caffeine), I used with 1/2 scoop for majority of my uses. A half scoop was PERFECT for me, no stim stress / stim anxiety / rapid heart rate. (the uncaffieneted version is out now....take 1/2 to 1 full scoop of that with your favorite pre workout Pump / Energy blend and get ready to dominate your goals.
Misc:
*This has stims does it "choke" your pumps? No, the ingredients in this ARE NOT vasoconstrictors, stop listening to Hany "broscience" Rambod.
*Did you notice body recomposition with this? This can help because in so many ways, being more focused during your workout / ALCAR / Energized / Good Mood will play a role in Body composition, to answer this in a yes or no would just be vague on my part, so many factors to consider.
*Strength? Thats dictated on various factors aswell. Logical training protocol / overall caloric intake / other supps will play a key role.
Who do I recommend this for?
*Any athlete in general. Literally. Who wouldn't want to perform at their highest capable performance?
Stay focused, live life to the fullest, and always strive for optimal performance for what ever your goal is!
Invalid Link Removed
Will Smith....do you know how "focused" you have to be to be at his level of success?
By TheHardOne
Invalid Link Removed
Big Thanks to Mr.Coop / SNS for letting me log Focus XT!
Lets get down to it!
Concentration:
*I workout in a public "fitness center", so its very hard to not get distracted, however I was in a tunnel vision / "man on a mission" feeling" With 1/2 Scoop of Focus XT.
*If your not concentrating on your goals, you are HALF ASSING your goals. Period.
Memory:
*Sometimes its hard to remember what tempo, rest periods, weights, number of reps you did during your workout, this wasn't a problem anymore, my mind was absolutely clear and working optimally, in and out of the gym.
*Making articles on a consistent basis is mentally a tough task, taking 1/2 scoop to a full scoop of Focux XT totally remedied that.....thank god lol. (this was a huge relief for me)
Mood:
*When taking Focus XT within 20-30 mins I feel very focused(obviously!), euphoric, and energized, exactly what I need when either training in the gym, or making / editing articles, or just handling an everyday conversation!
Stimulant Effect:
*Honestly for me 1 scoop was a bit too much stimulants for me(200mg caffeine), I used with 1/2 scoop for majority of my uses. A half scoop was PERFECT for me, no stim stress / stim anxiety / rapid heart rate. (the uncaffieneted version is out now....take 1/2 to 1 full scoop of that with your favorite pre workout Pump / Energy blend and get ready to dominate your goals.
Misc:
*This has stims does it "choke" your pumps? No, the ingredients in this ARE NOT vasoconstrictors, stop listening to Hany "broscience" Rambod.
*Did you notice body recomposition with this? This can help because in so many ways, being more focused during your workout / ALCAR / Energized / Good Mood will play a role in Body composition, to answer this in a yes or no would just be vague on my part, so many factors to consider.
*Strength? Thats dictated on various factors aswell. Logical training protocol / overall caloric intake / other supps will play a key role.
Who do I recommend this for?
*Any athlete in general. Literally. Who wouldn't want to perform at their highest capable performance?
Stay focused, live life to the fullest, and always strive for optimal performance for what ever your goal is!
Invalid Link Removed
Will Smith....do you know how "focused" you have to be to be at his level of success?
TheHardOne
Well-known member
SNS Citrulline Malate (in bulk, 100 servings, 3 grams each scoop) (6-8 gram dose) Full Review
Big Thanks again to SNS and Mr.Coop!
Invalid Link Removed
Lets get down to it!
How did I dose this?
-8 grams 75 percent of the time, the other 15 percent was 6 grams, the last 10 percent was 3 grams.
Recovery
-10/10 I was very surprised on how well this supplement aided in my recovery, my workouts usually have me feeling mentally fatigued, physically fatigued a day after my workout, taking 6-8 grams of Cit Malate helped big time in that department. Usually my muscle soreness after a workout would last atleast 5 days, with 6-8g of Cit my soreness would last around 2-3 days.
Cardiovascular
-Haha if any of you followed my log on this you would know how much I enjoyed the cardiovascular benefits I received on Cit Malate....I was consistantly playing basketball which is on the side of Higher Intensity in Intervals, I was sooo out of shape before I started using Cit, within 2 weeks I was a absolute beast when it comes down to sprinting, hardly getting tired, not feeling I was about to die after a tough sprinting / basketball session. Also I would be playing in a local tournament, before I started using Cit Malate a typical game for me was maybe 8 points, 6 rebounds, 4 assist, 0 steals/blocks(over a course of a few games), absolutely humilated / embarassed because of my fat a$$ was so out of shape, once Cit Malate was being used consistantly along with my consistant HIIT regimine, practicing on my ball skills, I started averaging 18-20 points, 20-25 rebounds, 10-12 assist, 2-3 steals, absolute domination on the court. (over a course of a few games) (thats ALOT of explosiveness / cardiovascular / endurance gains folks!)
Pumps 9/10 (would be a 10 if I noticed it stayed alot longer or was a "on cycle" pump)
-My pumps did come much quicker when using 6-8 g of Cit Malate.
-Were my pumps any different? No, pretty much the same ol' full / dense pumps, they just came alot quicker.
-Did they last longer than usual? Honestly no.
Work Threshold 10/10
-I was able to train heavy and to failure with a relatively higher working sets compared to what I usually do.
-I could train heavy/hard/intense for a good 50-80 mins without getting super fatigued (like what would usually happen)
Strength *
-This will be dictated on how you training/other supps/nutrition so I can't comment on this, but yes I did notice my strength increased via better recovery and being able to train harder and longer with more overall volume.
Size *
-This is also dictated on your training/other supps/nutrition. But yes I did notice a increase in slight increase in muscular growth for every bodypart. ( via enhanced recovery / increasing work capacity)
Mood / Focus *
-Yes but, I always took this pre workout with my Focus XT, obviously the mood / focus increase I noticed was from the Focus XT.
Misc.
-Who do I recommend this for? ANY athlete looking to enhance OVERALL performance.
-Can I take a lower dose at 2-5 grams and still reap the benefits? Possibly, I have used 3 grams pre workout and my pumps still come quick, but for the cardiovascular benefits / increased work threshold benefits I was taking 6-8 grams for that, but I suppose its still possible.
-Should this be a part of your pre workout martini? Absolutely.
-How long did it take for me to notice the cardio/endurance/work threshold benefits? About 2 weeks. -How long did it take for me to notice that the pumps came quicker? Within the first 2-3 workouts
.
Invalid Link Removed
You live life one, you can either be "that guy" that everyone is jealous of, that everyone hates because what ever he does, he does it better than everyone else, or you can be average and settle for the expected less than average standard that the illumin......okay okay, ill just end it off there!
Big Thanks again to SNS and Mr.Coop!
Invalid Link Removed
Lets get down to it!
How did I dose this?
-8 grams 75 percent of the time, the other 15 percent was 6 grams, the last 10 percent was 3 grams.
Recovery
-10/10 I was very surprised on how well this supplement aided in my recovery, my workouts usually have me feeling mentally fatigued, physically fatigued a day after my workout, taking 6-8 grams of Cit Malate helped big time in that department. Usually my muscle soreness after a workout would last atleast 5 days, with 6-8g of Cit my soreness would last around 2-3 days.
Cardiovascular
-Haha if any of you followed my log on this you would know how much I enjoyed the cardiovascular benefits I received on Cit Malate....I was consistantly playing basketball which is on the side of Higher Intensity in Intervals, I was sooo out of shape before I started using Cit, within 2 weeks I was a absolute beast when it comes down to sprinting, hardly getting tired, not feeling I was about to die after a tough sprinting / basketball session. Also I would be playing in a local tournament, before I started using Cit Malate a typical game for me was maybe 8 points, 6 rebounds, 4 assist, 0 steals/blocks(over a course of a few games), absolutely humilated / embarassed because of my fat a$$ was so out of shape, once Cit Malate was being used consistantly along with my consistant HIIT regimine, practicing on my ball skills, I started averaging 18-20 points, 20-25 rebounds, 10-12 assist, 2-3 steals, absolute domination on the court. (over a course of a few games) (thats ALOT of explosiveness / cardiovascular / endurance gains folks!)
Pumps 9/10 (would be a 10 if I noticed it stayed alot longer or was a "on cycle" pump)
-My pumps did come much quicker when using 6-8 g of Cit Malate.
-Were my pumps any different? No, pretty much the same ol' full / dense pumps, they just came alot quicker.
-Did they last longer than usual? Honestly no.
Work Threshold 10/10
-I was able to train heavy and to failure with a relatively higher working sets compared to what I usually do.
-I could train heavy/hard/intense for a good 50-80 mins without getting super fatigued (like what would usually happen)
Strength *
-This will be dictated on how you training/other supps/nutrition so I can't comment on this, but yes I did notice my strength increased via better recovery and being able to train harder and longer with more overall volume.
Size *
-This is also dictated on your training/other supps/nutrition. But yes I did notice a increase in slight increase in muscular growth for every bodypart. ( via enhanced recovery / increasing work capacity)
Mood / Focus *
-Yes but, I always took this pre workout with my Focus XT, obviously the mood / focus increase I noticed was from the Focus XT.
Misc.
-Who do I recommend this for? ANY athlete looking to enhance OVERALL performance.
-Can I take a lower dose at 2-5 grams and still reap the benefits? Possibly, I have used 3 grams pre workout and my pumps still come quick, but for the cardiovascular benefits / increased work threshold benefits I was taking 6-8 grams for that, but I suppose its still possible.
-Should this be a part of your pre workout martini? Absolutely.
-How long did it take for me to notice the cardio/endurance/work threshold benefits? About 2 weeks. -How long did it take for me to notice that the pumps came quicker? Within the first 2-3 workouts
.
Invalid Link Removed
You live life one, you can either be "that guy" that everyone is jealous of, that everyone hates because what ever he does, he does it better than everyone else, or you can be average and settle for the expected less than average standard that the illumin......okay okay, ill just end it off there!