Sparks' Ride Into VALHALLA With MST's RagNOrok!

[jalfrey]

Haha thanks man! I actually haven't went yet, had to run some errands today but I'm about to have a quick snack and then head out. It's Friday night, so hopefully I'm the only one in there

EDIT: Also, you have any good places to buy MST products aside from buying directly from them? They're a little pricey for me right now to run a continuous stack of aminos, and Cordygen (possibly, unless you'd think Rag was enough to use as a cordyceps product on its own?) Also looking to add some thermo's to my stack, so if you have any experience with MST's , I'd appreciate some feedback on it.

Rag is my only source of cordy. I tried Cordygen5 for a month but like the overall benefits of Rag better. I have a bottle of Shred Ultra that I'm planning on using in the next couple of months but I honestly do not have any experience with it.

As far as places to buy, using the code in my signature, RJA, is as cheap as you're going to get. I don't know anywhere in the UK that carries us, but I will check on that. Vitamin Shoppe, bb.com, Amazon all have our products.

Thanks for asking!

 

[jalfrey]

Arms/Cardio/Abs here in a bit. Feeling better today than yesterday, so hopefully the workout will be too. I think I'm addicted to Rag. That's like the highlight of my day.

Forgot I had FatGripz in my gym bag...it's going down now.

Lol. Well, Rag is pretty tasty!

I've never used fat gripz, I need to get a set and try them out.

 

[sparks2012]

jalfrey Thanks for the code man. It doesn't have to be anywhere in the UK specifically, I can order online. Usually shipping isn't too bad since APO's are technically located in the US. Always good to broaden my horizons on where to shop though. I'll probably make a decision on the thermo before you get a chance to use yours, but let me know how it is once you start. Fat Gripz are cool, if you can get them on sale I'd do it. It's not really a necessity, but a nice novelty to have if you wanna change it up.
smith_69 Thanks for the suggestions bro. Pretty basic stuff. Pretty sure that's all you need for abs, I don't need to be doing all those "windshield wipers" on the pull-up bars lol

 

[smith_69]

jalfrey Thanks for the code man. It doesn't have to be anywhere in the UK specifically, I can order online. Usually shipping isn't too bad since APO's are technically located in the US. Always good to broaden my horizons on where to shop though. I'll probably make a decision on the thermo before you get a chance to use yours, but let me know how it is once you start. Fat Gripz are cool, if you can get them on sale I'd do it. It's not really a necessity, but a nice novelty to have if you wanna change it up.
smith_69 Thanks for the suggestions bro. Pretty basic stuff. Pretty sure that's all you need for abs, I don't need to be doing all those "windshield wipers" on the pull-up bars lol

lol

 

[sparks2012]

15MAY16:

Legs:
Deficit SL Deadlifts:
12 X Bar
12 X 135
10 X 225
6 X 275
3 X 275 (Grip Failing)
20 X 135
*All SL's done in Dimel Deadlift fashion, bar not touching floor but still getting max stretch in at the bottom of the rep
Leg Press - Close Stance Hack Squat Style:
25 X 1 PPS
20 X 3 PPS
15 X 5 PPS
8 X 7 PPS
12 X 4 PPS (TUT, No LO)
8 X 4 PPS (TUT, No LO)
12 X PPS (Quick, Explosive)
BB Back Squats SS w/ Lying Hammie Curls:
8 X 135/10 X "5 Plate"
8 X 225/10 X "5 Plate"
8 X 225/10 X "6 Plate"
Drop Set - 215, 195, 175, 155, 135: 8/6/8/7Failure (10-ish?)
Lying Hammie Curls SS w/ Seated Calf Raises:
18 X "6 Plate"/10 X 1 Plate (TUT)
10 X "8 Plate"/10 X 1 Plate
8 X "8 Plate"/12 X 1 Plate
10 X "4 Plate"/12 X 1 Plate
Leg Ext Burnout:
1 X Set of 100 Reps (Rest Pause)
(75 lbs, 3 10 sec breaks)

No cardio. No abs. Gotta go and make dinner. Great pump going. Tried something different by doing squats later in the workout. My back was super pumped after the SLDL's, but the leg press gave it a little bit of a break. I could've went heavier with them, but decided against it because A.) My back was already fatigued, and my legs were somewhat pre-exhausted as well, so near max loads weren't necessary, and B.) It was probably safer to keep it at 2 plates after doing some pre-exhaustion already. My hips were firing like crazy and I was hitting good depth, was still able to explode out of the hole pretty quickly so using bands has helped. The dropset was stupid, but I haven't utilised them during legs as much as I should be. I figured with the pre-exhaustion and overall higher rep scheme of this workout, it would fit. I hated it, but that's what makes it beneficial. Calves were super pumped despite doing only a few sets. I was really focusing on feeling the muscle during the negative this time instead of just letting it lower and stretch out. Definitely harder to feel the negative, but once I get that down it should be able to help my calves grow tremendously. After doing cardio for only a week or so (Stairmaster especially), I noticed a little more definition in the quads but separation and detail need loads more work in general. Really focusing on feeling the glutes and hammies squeeze during isolation exercises as well. I feel like I have a cold or something, I'll wake up and still feel tired and not really motivated but Rag definitely helps me push through it, and not by overloading with stims. Still very pleased with the product, and endurance has become even more pronounced. Feel like I still have more in the tank, even when it feels like I'll hit failure on the next rep.

 

[Sparkss]

Firstly, How is your wife doing on her recovery? Hopefully she is progressing well.

I'll wake up and still feel tired and not really motivated but Rag definitely helps me push through it, and not by overloading with stims. Still very pleased with the product, and endurance has become even more pronounced. Feel like I still have more in the tank, even when it feels like I'll hit failure on the next rep.

Are you doing the "standard" dosage? (IE: 1 level scoop) Or are you using more than that (just establishing a baseline ).

Sorry to be too personal, but how much do you weigh? (I am asking because we all know a 150lb person would react different to the same amount of a supp than a 250lb one ).

Lastly, I see it considered commonly accepted that Rag should be taken on off-days as well. I looked on the manufacturer web site and it only ever referred to it as a Pre-Workout supp. If I recall the implied reason behind daily dosing was the CordyCeps? Is there a post or other source you can point me to so that I can read up on dosing ed versus pre-workout only?

Sorry for so many questions. Great log, thanks for taking the time and sharing your experiences.

 

[jalfrey]

Are you doing the "standard" dosage? (IE: 1 level scoop) Or are you using more than that (just establishing a baseline ).
A couple of the loggers have experiemented with 1.5 scoops but haven't found enough difference between 1 scoop or 1.5 to justify burning through the tub. I know I've tried up to 2 scoops and found the same thing. Granted, I did that with the caffeine-free version. But I imagine the caffeinated version wouldhave the same results outside of the caffeine crash after downing 450-600mg!

Sorry to be too personal, but how much do you weigh? (I am asking because we all know a 150lb person would react different to the same amount of a supp than a 250lb one ). Just my stats--I've weighed between 250 and 201 while taking RagNOrok and kept the dosage the same. 1 scoop seems to be all I ever need.

Lastly, I see it considered commonly accepted that Rag should be taken on off-days as well. I looked on the manufacturer web site and it only ever referred to it as a Pre-Workout supp. If I recall the implied reason behind daily dosing was the CordyCeps? Is there a post or other source you can point me to so that I can read up on dosing ed versus pre-workout only? Personally, I do not take it on off-days. But, Sunday is my only day off from some sort of activity (gym or running). I do recommend at least 4-5 times a week, though, to keep the benefits of cordy and BA steady. Plus, there's the dose of creatine in there, too. I know it takes time for that to flush out of the system. But why stay too far away from it?

Sorry for so many questions. Great log, thanks for taking the time and sharing your experiences.

I know you asked Sparks2012 directly. but just throwing my experience in there, too...

 

[Sparkss]

Thanks for sharing. I am a beanpole compared to you giants LOL. 166 lb soaking wet. Going for the non-stim version myself (should be here later this week), but following Smith's and Sparks2012 logs both. I start my day off w/ a quad-shot of espresso, so I am pretty desensitized to stims in general .

I am not sure about anyone else, but I get my creatine and BA from other, less costly sources, so unless there is a compelling reason (I am open to learn ) I will likely plan to stick with just workout days. I may love it as much as Sparks and Smith do and want to drink it on off-days

 

[jalfrey]

It is nigh-addictively tasty! Thanks for your interest in the product!

 

[smith_69]

Thanks for sharing. I am a beanpole compared to you giants LOL. 166 lb soaking wet. Going for the non-stim version myself (should be here later this week), but following Smith's and Sparks2012 logs both. I start my day off w/ a quad-shot of espresso, so I am pretty desensitized to stims in general .

I am not sure about anyone else, but I get my creatine and BA from other, less costly sources, so unless there is a compelling reason (I am open to learn ) I will likely plan to stick with just workout days. I may love it as much as Sparks and Smith do and want to drink it on off-days

I cycle these now. I know the bottle says to use on off days, which I do during the week, but nothing on the weekends, just giving my body a break. my personal preference

 

[sparks2012]

Firstly, How is your wife doing on her recovery? Hopefully she is progressing well.


Are you doing the "standard" dosage? (IE: 1 level scoop) Or are you using more than that (just establishing a baseline ).

Sorry to be too personal, but how much do you weigh? (I am asking because we all know a 150lb person would react different to the same amount of a supp than a 250lb one ).

Lastly, I see it considered commonly accepted that Rag should be taken on off-days as well. I looked on the manufacturer web site and it only ever referred to it as a Pre-Workout supp. If I recall the implied reason behind daily dosing was the CordyCeps? Is there a post or other source you can point me to so that I can read up on dosing ed versus pre-workout only?

Sorry for so many questions. Great log, thanks for taking the time and sharing your experiences.

Wife is progressing well, broken foot so not much they can do except let the surgery heal and then cast it up. So much for summer plans, eh?

As far as the Rag goes, I've been using 1 level scoop for everything except legs yesterday. I tried a rounded scoop, not really heaping and not really level, somewhere in between. Didn't notice anything much different. Maybe a little more BA tingles going on. I weigh between 205-207, heaviest I've been was 217 or so. Weight has never really been a bearing on my PWO dosages, it works the same (if it's a good product) if I'm 180 or 210. As far as posts or studies on dosing ED to reach full saturation of the cordyceps, I don't know. But as jalfrey stated once they're in your body it takes a while to lose all benefits they give. I haven't noticed a huge difference between doing EOD or ED, endurance was still up drastically after only 2 uses and those were 48-60 hours apart. If something is labelled a PWO, I'll treat it as such and use it only before a workout. The good ones are too expensive to take doses when you're not gonna train, so no, I haven't continued to take this on off days. No worries about the questions man, that's why people run logs and share their info/experiences. I was around 150 when I started training at the beginning of my senior year in high school, and now I stay at a consistent 205 4 years later. At this stage is where diet becomes your biggest factor, and I still need to figure that out completely, but I digress. With time and effort, you'll get to where you want to be. Thank you for subbing and following along.

 

[sparks2012]

Thanks for sharing. I am a beanpole compared to you giants LOL. 166 lb soaking wet. Going for the non-stim version myself (should be here later this week), but following Smith's and Sparks2012 logs both. I start my day off w/ a quad-shot of espresso, so I am pretty desensitized to stims in general .

I am not sure about anyone else, but I get my creatine and BA from other, less costly sources, so unless there is a compelling reason (I am open to learn ) I will likely plan to stick with just workout days. I may love it as much as Sparks and Smith do and want to drink it on off-days

Good to see you're following smith_69 log too. There's a couple others running a log of this, CellWarrior and JDybya are the ones that I've been following as well. From the 4 of us, you've got a pretty diverse "study" going on ranging from powerlifting style training, to bodybuilding, and to sport-specific/endurance. So, this is one of the only PWO's that I've seen that have an appeal to users in all of the aforementioned training styles. Pretty diverse product that puts out exactly what it says on the bottle. And the no dyes or artificial flavors is a huge plus.

 

[sparks2012]

Lying Hammie Curls SS w/ Seated Calf Raises:
18 X "6 Plate"/10 X 1 Plate (TUT)
10 X "8 Plate"/10 X 1 Plate
8 X "8 Plate"/12 X 1 Plate
10 X "4 Plate"/12 X 1 Plate

I was wondering if anyone is confused on the whole "X Plate" thing. There's multiple machines at my gym that just have numbers (1-10 or 20, usually) on the weight stacks instead of weights. I can snap a picture when I'm in there next.

 

[Sparkss]

I haven't noticed a huge difference between doing EOD or ED, endurance was still up drastically after only 2 uses and those were 48-60 hours apart. If something is labelled a PWO, I'll treat it as such and use it only before a workout. The good ones are too expensive to take doses when you're not gonna train, so no, I haven't continued to take this on off days.

Great feedback. I have the same thoughts about supps labelled as PWO. Great to know that you had comparable results w/o taking it ED. Thanks!

I was around 150 when I started training at the beginning of my senior year in high school, and now I stay at a consistent 205 4 years later. At this stage is where diet becomes your biggest factor, and I still need to figure that out completely, but I digress. With time and effort, you'll get to where you want to be.

I was at 215~220 the year following my shoulder surgery (poor diet, no exercise, etc.), but my BF% was in the (mid, maybe upper?) 20's *eeek*. My goal is to be back up to that (weight) level, but with similar BF% that I have today, or even down to the BF% level you appear to be at . I don't mind the effort, no comment on the "time" part of that equation :blindfold:. 50 is the new 40, right?

 

[sparks2012]

17MAY16:

Chest/Shoulder/Tri:

BB Incline Press:
15 X Bar
12 X 135
6 X 205
6 X 205
6 X 205
Seated Machine Shoulder Press SS w/ DB Side Laterals:
20 X "5 Plate"/15 X 20's
12 X "8 Plate"/15 X 20's
8 X "11 Plate"/15 X 20's
5 X "14 Plate"/15 X 20's
Flat BB Press SS w/ Face Pulls w/ Rope:
12 X 135/15 X 70
7 X 225/15 X 70
4+2 X 225(Rest Pause)/15 X 70
9 X 205/15 X 70
Cable Flyes (High Position) SS w/ Standing Behind the Neck Press:
10 X 40/12 X 80
12 X 50/8 X 80
12 X 50/10 X 80
30 X 30/12 X 80
BB Shrugs - OH False Grip
20 X 135
20 X 225
10 X 315 (Regular OH, No Straps)
8 X 315 (Regular OH, No Straps)
45lb Front Raises to Failure:
1-2 Sets AMRAP


CRAZY pump today. Had shorter rest intervals and kept the sweatshirt on to keep body heat higher and sweat more. I'm finding that the warmer I am, the better pumps I get, and the longer they last too. Weight moved suffered a bit due to rest periods being shortened, and the rack was taken the whole time I was going to do OH Press. That's really the only complaints I've got today, great workout and great energy. No cardio or abs done, had to make it quick if I wanted to get to work on time after jumping through more hoops with the hospital and the wife's surgery/recovery. Awesome workout today, despite the time crunch. Rag has impressed me yet again. Never really felt winded during the session, endurance was crazy good especially with the supersets.

 

[sparks2012]

Great feedback. I have the same thoughts about supps labelled as PWO. Great to know that you had comparable results w/o taking it ED. Thanks!



I was at 215~220 the year following my shoulder surgery (poor diet, no exercise, etc.), but my BF% was in the (mid, maybe upper?) 20's *eeek*. My goal is to be back up to that (weight) level, but with similar BF% that I have today, or even down to the BF% level you appear to be at . I don't mind the effort, no comment on the "time" part of that equation :blindfold:. 50 is the new 40, right?

Well now I'm blushing lol. I have no clue what my BF% is, I've never had it read. I'd assume somewhere between 10-14%, I'd like it a little lower and that's what I'm working towards now. It's been a while since I was super lean so we'll see how it goes. And time is all relative, is it not? I assure you, within a year of good eating and training, you can get your BF level where you want it and still have a respectable amount of size on your frame. Age is just a number :wink:

 

[jalfrey]

Don't feel bad. I have no clue what my BF is either. I really wish I had taken it when I started out back in 2009. But oh well, I just know I'm better than I was!

Killer workout today! I'm glad Rag helped you get through the time crunch!

 

[smith_69]

i look at it like this, unless your going on stage, your not on a dr diet, who gives a sh1t. honestly, i would rather worry about extra reps and wgt than a %.

oh look, hes 3% body
Invalid Link Removed

im 13 btw in case you wanted to know lol

 

[Sparkss]

im 13 btw in case you wanted to know lol

I'm assuming you mean % and not years?



Sorry man, it was too easy. I just can't turn away from low hanging fruit like that

 

[smith_69]

I'm assuming you mean % and not years?



Sorry man, it was too easy. I just can't turn away from low hanging fruit like that

hes no longer a freshman- welcome to your sophomore years bro lmao

 

[Sparkss]

I will add that I am around 12% ~ 13% BF now also, give or take. I am low enough that I can see definition fluctuations between first thing in the morning (can see abs *outline* upon rising) to last thing at night (abs? not so much). most of mine is localized around my midsection/spare tire (why do I need to carry one, isn't that was AAA is for?), but more on the flanks/back than front. And a fair bit is visceral fat, again around the midsection. TBH I am not trying to get down to single digit BF because it is just too hard to maintain long term (at least imo). I enjoy life (and food) too much to commit to that . But a little leaner would not be a bad thing (for me)

 

[smith_69]

I will add that I am around 12% ~ 13% BF now also, give or take. I am low enough that I can see definition fluctuations between first thing in the morning (can see abs *outline* upon rising) to last thing at night (abs? not so much). most of mine is localized around my midsection/spare tire (why do I need to carry one, isn't that was AAA is for?), but more on the flanks/back than front. And a fair bit is visceral fat, again around the midsection. TBH I am not trying to get down to single digit BF because it is just too hard to maintain long term (at least imo). I enjoy life (and food) too much to commit to that . But a little leaner would not be a bad thing (for me)

Invalid Link Removed

 

[Sparkss]

Invalid Link Removed

LOL, how did you hack my phone!?!?!

 

[sparks2012]

18MAY16:

Back:
Conv Deads:
10 X 135
10 X 225
7 X 315
2 X 405
6 X 315
10 X 225
10 X 135
Close Grip Lat Pulldowns:
15 X "10 Plate"
12 X "13 Plate"
10 X "16 Plate"
8 X "19 Plate"
8 X "9 Plate" (Super Slow/Squeeze)
Meadows Rows w/ Supported T-Bar Row Machine:
10 X 45
10 X 45
10 X 45
10 X 45
Straight Arm Pulldowns SS w/ Lat Pulldowns - Wide Grip, 2 Count Squeeze:
20 X 80/13 X "9 Plate"
20 X 80/10 X "11 Plate"
20 X 80/10 X "13 Plate"
Seated Close Grip Machine Row:
2-3 Sets x AMRAP
Chin-Ups:
2 Sets X AMRAP

No cardio after the workout. I actually have the chance to run at work now, so that's perfect for days that I'm on a time crunch (seems it's like that more often than not). Again, hoodie and hat worn throughout the whole workout. Great sweat going and I had the heat blasting on my way to the gym. Superb pumps, which is sometimes hard to achieve with the lats but it was definitely there. Deads felt really good today, so I think I'll stick with heavier SLDL's first on leg days to keep that movement pattern and muscle activation firing more often. I decided to not hit tri's or bi's except for on their own day because I felt I was overworking them, especially since I'm not running PH's anymore. Still making progress so it's safe to say that I haven't lost any strength since PCT and adding in cardio and cleaning up the diet a bit. 10/10 would love a lifetime supply of Rag.

 

[sparks2012]

i look at it like this, unless your going on stage, your not on a dr diet, who gives a sh1t. honestly, i would rather worry about extra reps and wgt than a %.

oh look, hes 3% body
Invalid Link Removed

im 13 btw in case you wanted to know lol

I totally agree. I'm not trying to be sub 7-ish% BF. I just want to be more vascular and have some more striations and definition, especially in the legs. I'd like to compete in the future, so if I find out how I can effectively drop down and maintain that (for a short time anyway) it'll be easier whenever I do decide to step on stage. But yes, I'm still more concerned with weight moved than weight lost. I don't need to lose 30 pounds or anything, just diet down a little bit.

 

[sparks2012]

Invalid Link Removed

First one is before basic training, second one is directly after, and third one close to 4 years after basic training.

Wife showed me the far left one the other day and that's what kind of inspired to me cut down a bit. Would you believe I thought I wasn't cut enough then so I was taking a diuretic and fat burner? Ridiculous. I think I was around 180, same weight in the second picture, and around 205 on the last one. I'd be ok sitting at 198 with some more cuts and veins. Just a perspective for you guys.

 

[Sparkss]

Love the ink. Did you get that done overseas?

EDIT: And forget my posting a picture of myself now. Hard to follow your post with anything w/o feeling somewhat lacking *sigh*

 

[sparks2012]

Love the ink. Did you get that done overseas?

EDIT: And forget my posting a picture of myself now. Hard to follow your post with anything w/o feeling somewhat lacking *sigh*

Thanks man, and yeah I got the colored piece done in London and the black and grey piece while I was TDY to Utah. I'm actually waiting on my artist to get back into London so we can turn it into a 3/4 sleeve, or a full sleeve if the military decides to relax its tattoo policy.

Don't be too hard on yourself man. How do you think I felt during the time the middle picture was taken? Lol basic doesn't do anything except make you skinny, I was in worse shape after than before, as you can see. I also had a Grade II Acromio-Clavicular separation in my right shoulder during basic, so any chest or shoulder movement was almost out of the question. It was tough road to go down as I watched myself lose mass and gain unwanted weight, but I digress. As you can see, it's possible to bounce back, even from a shoulder injury. It still bothers me at times but I just train around it and make sure I incorporate a lot of rear delt movements to balance the "pull" on the ball and socket of the shoulder. No sense in belittling yourself here, keep on doing what you're doing and it'll pay off.

 

[Sparkss]

No sense in belittling yourself here, keep on doing what you're doing and it'll pay off.

Thanks. Its all good. If I was truly, overly, incredibly, mind-numbingly intimidated by your progress I would have just said "I don't want to play any more" and taken my toys and gone home! LOL

EDIT: And my comment was meant more as a compliment for you than a slam against myself

 

[sparks2012]

19MAY16:

Arms:
Rope Pushdown:
25 X 80
15 X 110
12 X 140
10 X 170
5 X 200
Seated Curls:
15 X 25
10 X 35
10 X 35
10 X 35
Lying DB Tri Extension:
12 X 40's
8 X 40's
8 X 40's
6 X 40's
Single Arm DB Preacher Curls:
12 X 30
10 X 30
10 X 30
10 X 30
Cambered Bar Pushdowns - Reps w/ Close Grip + Same Number of Reps Wide Grip:
15/15 X 80
15/15 X 110
10/10 X 140
8/8 X 160
BB Curls:
12 X 65
10 X 85
6 X 105
6 X 105
Drop Set - 85, 75, 65, 45
7/6/6/10
Incline Skullcrushers:
16 X 75
16 X 75
12 X 75
Rope Hammer Curls SS w/ Dips:
15 X 120/12 X BW
12 X 120/11 X BW
15 X 100/Shoulder Acting Up, No More Dips
Decline Sit-Ups:
3 Sets X 15
Stairmaster:
10 mins - Last 5 High Intensity (Lvl 14)

Great pump. Tried to keep intensity high today but ran into someone I haven't seen in a while so we talked for a good amount of time. Still maintained a great pump, and had the drive to do some cardio and a few sets of abs. Tomorrow is legs, so I didn't go all out on either one of those for obvious reasons. Also, I ran a "timed" ~1.5 mile last night at work. 10:30 was the time I think, give or take, so I did get some cardio in yesterday. Not too bad considering I hadn't ran since December. Endurance was still strong even after taking Rag hours before the run. Cordyceps is really doing its job here. Excellent product from what I've experienced.

 

[jalfrey]

Not bad at all on that run time! Best I can manage is 12:15. I haven't run for time in 2-3 months though. I might just give it a shot tomorrow

 

[sparks2012]

Not bad at all on that run time! Best I can manage is 12:15. I haven't run for time in 2-3 months though. I might just give it a shot tomorrow

Thanks man. My run times used to be way better, I was training for "different" jobs in the military before I joined but those plans never came to fruition. My running and callisthenics training stopped almost altogether and I focused solely on bodybuilding/powerlifting styles of training. I've decided that I need to be healthier and a bit more well rounded in general, so running is the best thing I can do for that.

 

[sparks2012]

20MAY16:

Legs:

Deficit Still Leg Deads:
15 X 135
10 X 225
6 X 275
6 X 275 - Straps
6 X 275 - Straps
20 X 135
*All Sets Performed in Dimel Deadlift Fashion, Bar Not Touching Floor
BB Back Squats - "Anderson Squat" Variation:
9 X 135
5 X 225
5 X 225
Drop Set - 225, 205, 185, 135
5/5/5/8
Hack Stance Leg Press SS w/ Seated Calf Raises - Slow, Controlled Negative On All Sets
15 X 1 PPS/10 X 2 Plates
15 X 2 PPS/10 X 2 Plates
15 X 3 PPS/10 X 2 Plates
15 X 4 PPS/10 X 2 Plates
Lying Hammie Curls SS w/ Leg Ext:
2 Dropsets Each To Failure - 7 to 8 Drops In Weight Per Set

Great workout, Anderson Squats kicked my a$$. Would've liked to do more sets of those but the drop killed me. Rag is still holding up its end of the deal.

 

[sparks2012]

Chest/Shoulders here soon. Gonna grab a snack and pound some water. Been dong yard work the past couple hours, got my allergies ALL FVKED UP

DOING yard work, not dong...lmao

 

[jalfrey]

Thanks man. My run times used to be way better, I was training for "different" jobs in the military before I joined but those plans never came to fruition. My running and callisthenics training stopped almost altogether and I focused solely on bodybuilding/powerlifting styles of training. I've decided that I need to be healthier and a bit more well rounded in general, so running is the best thing I can do for that.

I hate running. But that's why I do it too. To keep me more well round in my fitness pursuits (pursuits-running, no pun intended!)

I did 1.5 miles in 11:53 Friday morning. That's my first sub-12:00 run. At the risk of sounding like I'm completely shilling the product, one of the main differences since the last time I've run like that is using Rag Caf-Free most days a week! Weight loss is the other big change so I can't give all the credit to a supp.

 

[sparks2012]

I hate running. But that's why I do it too. To keep me more well round in my fitness pursuits (pursuits-running, no pun intended!)

I did 1.5 miles in 11:53 Friday morning. That's my first sub-12:00 run. At the risk of sounding like I'm completely shilling the product, one of the main differences since the last time I've run like that is using Rag Caf-Free most days a week! Weight loss is the other big change so I can't give all the credit to a supp.

Nice man! I think for my last PT test I ran 1.5 in 12 and some change. Huge increase from my previous year at 10 flat. Being deployed for 7 months before that didn't help, my cardio/callisthenics rating dropped considerably. When I was running a lot before I joined I was running 9:00-9:15 1.5's and I was running 800m relays for Track during my senior year. I want to get back to that level of fitness and shed some weight, tighten up my mid section, and be more well rounded. I still hate running but I'm incorporating more exercises to get me back in better shape as well as make me stronger and maintain mass. Rag has definitely helped endurance wise, I normally couldn't do cardio with other pre's because I'd be stimmed out and raising my heart rate felt like death lol.

 

[sparks2012]

22MAY16:

Chest/Shoulders:

Incline BB Press SS w/ Pec Deck:
25 X Bar/25 X 60
15 X 135/15 X 90
7 X 205/7 X 140
4 X 225/4 X 200
3 X 225/3 X 200
Standing BB OH Press SS w/ 45lb Plate Front Raises:
5 X 135 - Strict/10 X
5 X 135 - 5th Rep Used Leg Drive/10 X
5 X 135 - 5th Rep Used Leg Drive/10 X
7 X 135 - Leg Drive All For Max Reps/10 X
Flat DB Press SS w/ Rear Delt Flyes:
8 X 90/10 X 20
8 X 90/10 X 20
8 X 90/10 X 20

Phone on 1%, probably won't last workout.

BB Shrugs SS w/ Side Laterals:
15 X 315
10 X 405/8 X 30
8 X 405/8 X 30
8 X 405/8 X 30
10 X 315/8 X 30
Machine Shoulder Press SS w/ Machine Side Laterals:
15 X "6 Plate"/10 X 110
12 X "9 Plate"/10 X 110
10 X "12 Plate"/10 X 110
3 X "13 Plate"/10 X 110
Pec Deck SS w/ Rope Face Pulls:
3 Sets X AMRAP
135lb Suitcase Carry Roughly 25 Yards, Left Arm Carry, Sprint Down/Back, Right Arm Carry, Sprint Down Back. 3 Rounds

*Cut Sprints Out After 1st Round, Balancing 135 On A Bar Is Hard Enough

Ok, so suitcase carries suck, and I was probably a little overzealous with 135 for my first bout with them. Driving home was almost painful with the lower back pump I had. I don't think I've ever worked the erectors unilaterally to that extent. Hoping for a strong carryover into deads. Grip was kinda fried after shrugs too, even with using straps. Probably going to stick with 100lb DB's next time and just do more sets. Everything felt great today. Heavy inclines were great, shoulder pump with the supersets was great too and I was really focusing on the contractions for my flye movements. Not looking forward to running out of Rag, this stuff has helped my workouts phenomenally. I'm sure there's a bit of a placebo effect in there too, especially with following other logs and seeing progress from those individuals as well. Nonetheless, this is a great product.

 

[jalfrey]

So those suitcase carries were done with a barbell or dumbbell? I like doing farmer's walks but haven't tried it one-handed. I may have to give that a shot this weekend. Thanks for your thoughts on RagNOrok!

 

[sparks2012]

So those suitcase carries were done with a barbell or dumbbell? I like doing farmer's walks but haven't tried it one-handed. I may have to give that a shot this weekend. Thanks for your thoughts on RagNOrok!

Done with a barbell. Hard to find the balance point, not as obvious as you'd think lol. When I woke up this morning, my hips, erectors, and obliques were destroyed. It's something I've never done before, so the new stimulus shocked my body for sure.

 

[sparks2012]

23MAY16:

Back:
Rack Pulls - Knee Level:
20 X 135
13 X 225
8 X 315
4 X 405
3 X 495 HUGE PR
1 X 495 - Failed @ 2nd Rep
Lat Pulldowns SS w/ Seated Underhand Cable Rows:
18 X "10 Plate"/12 X 110
12 X "13 Plate"/10 X 110
8 X "16 Plate"/8 X 110
8 X "16 Plate"/10 X 110
8 X "16 Plate"/8 X 110
Close Grip Lat Pulldowns/Wide Neutral Grip Seated Rows/Straight Arm Pulldowns - Tri Set:
10 X "11 Plate"/10 X 110/10 X 90
4 Sets, Weight/Reps Stay The Same, Going For Max Contractions/Negatives


PR'd. That's all I need to say. Granted, the pulls were done a little higher than usual, but 495 is 495. Super stoked. Workout was great today. Funny thing is, I didn't feel like going when I woke up this morning. Sucked it up, downed some Rag, and made it happen.

 

[smith_69]

doing great bro

 

[sparks2012]

doing great bro

Thanks bro!

 

[sparks2012]

Invalid Link Removed

Little video bit of the PR today. I normally don't record, but hey, it was big jump in weight and I wanted to get a video of it in case I got it. Didn't realise that I'm not fully locking out the legs when I pull, so I made a conscious effort to do that on my 2nd set. Even if I only got one, I still felt a difference. Something else to add to my list of queues to help me pull more efficiently.

 

[jalfrey]

Congrats on that PR, man! I've only shot a video twice and those were when I was shooting for PRs on deadlifts. I think videos can be a great tool in critiquing ourselves. I just always feel like a tool when I'm setting my phone up to record : \

 

[JDybya]

Congrats on that PR, man! I've only shot a video twice and those were when I was shooting for PRs on deadlifts. I think videos can be a great tool in critiquing ourselves. I just always feel like a tool when I'm setting my phone up to record : \

Same here! Well worth it though.

 

[sparks2012]

Congrats on that PR, man! I've only shot a video twice and those were when I was shooting for PRs on deadlifts. I think videos can be a great tool in critiquing ourselves. I just always feel like a tool when I'm setting my phone up to record : \

Same here! Well worth it though.

jalfrey thanks man! I've shot like one other video for squats and one for some curls...there was nobody else in the gym for the latter so it wasn't as douchey as it sounds lol. But yeah, I normally feel like a tool, especially if you don't get the weight you set it up for. JDybya it is worth it, videos can beat great way to do form checks and critique yourself. Let's face it, the one old guy or the "I used to lift X amount of weight" guy probably isn't going to offer great advice. And what's the saying, "You're your own worst critic"?

 

[smith_69]

jalfrey thanks man! I've shot like one other video for squats and one for some curls...there was nobody else in the gym for the latter so it wasn't as douchey as it sounds lol. But yeah, I normally feel like a tool, especially if you don't get the weight you set it up for. JDybya it is worth it, videos can beat great way to do form checks and critique yourself. Let's face it, the one old guy or the "I used to lift X amount of weight" guy probably isn't going to offer great advice. And what's the saying, "You're your own worst critic"?

exactly- little go pro on the side to watch your form and have others watch it as well to help get you on track.

 

[sparks2012]

25MAY16

Arms:

Rope Pressdowns:
15 X 110
12 X 150
8 X 190
6 X 190
BB Curls:
15 X 65
8 X 95
6 X 115
6 X 115
Drop Set - 85/75/65
8,8,8
Skullcrushers w/ EZ-Bar:
15 X 75
14 X 75
12 X 75
12 X 55
Seated DB Curls:
10 X 35
8 X 45
8 X 45
6 X 45
12 X 25 - Slow Negatives
Cambered Bar Pressdowns - X Reps Close, X Reps Wide:
10/10 X 130
10/10 X 160
8/8 X 160
6/6 X 160
Low Cable Concentration Curls:
12 X 30
10 X 50
10 X 50
OH DB Tri Extensions:
15 X 65
10 X 85
6 X 100
DB Hammer Curls:
15 X 40
13 X 40
10 X 40
Cable Kickbacks SS w/ Machine Preacher Curls:
2 Dropsets Each X 4 Drops/Set

20 Mins Stairmaster - Medium Intensity



26MAY16

Legs:
Deficit SLDL's:
12 X 135
10 X 225
3 X 315
2 X 315
8 X 225
Hack Stance Leg Press:
15 X 3 PPS
12 X 5 PPS
6 X 7 PPS
5 X 7 PPS
15 X 4 PPS
Tri-Set:
BB Back Squats/Lying Ham Curls/Seated Calf Raises:
12 X 135/12 X "5 Plate"/12 X 2 Plates
12 X 135/12 X "5 Plate"/12 X 2 Plates

Started taking some thermo's, this is the first day that I've dosed them so close to actually working out. Body just felt weird, probably going to bump the dose down to 1 cap AM/1 cap PM. 2 when I wake up and then working out a few hours (or less) later isn't going to work for me. Workout wasn't as productive as it could've been. If anything, I kept warm and my heart rate stayed high, so I guess that's a plus for today.



Double post today! Arms workout was great. Legs were ok, better than not going I guess.

 

[Sparkss]

Which thermos are you trying out?

I tried the hydroxycut SX-7 up until recently. Both the stim and non-stim (they were on sale at the local GNC a couple of months back, something like buy one get one free or something). I noticed that my body temp was definitely elevated and whenever I would eat something I could feel this all-over flush of warmth. I stopped last week since my goal is to add size, so going to take the hit on any added "bad" weight to avoid diminishing any lean muscle gains.

 

[sparks2012]

Which thermos are you trying out?

I tried the hydroxycut SX-7 up until recently. Both the stim and non-stim (they were on sale at the local GNC a couple of months back, something like buy one get one free or something). I noticed that my body temp was definitely elevated and whenever I would eat something I could feel this all-over flush of warmth. I stopped last week since my goal is to add size, so going to take the hit on any added "bad" weight to avoid diminishing any lean muscle gains.

Xenadrine "Burn" is what's it's called I think. Picked it up at the BX here on base. They only sell pretty basic stuff as far as brands/selection goes, but if nothing else it definitely it thermogenic. I'm mainly using it to help curb cravings (which I've noticed it does an ok job at with only two days of dosing) and just overall sweat more during my workouts. I'm England right now, so the weather is wishy-washy as far as consistency goes. The gym I go to is like a repurposed maintenance warehouse of sorts and the heating system is ancient, probably a fire hazard but it's generally less crowded and not as full of the dudes who think taking selfies after every set is acceptable. I'm trying to lean out a bit, as I'm sure you've heard me talk about previously on this log, but it's hard letting go of solely trying to add size strength. We'll see how it goes, so far not too bad.