Strafe, mTOR, Bayne's muscle growth and recovery

kbayne

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First, huge shoutout and thanks to dsade for allowing me to give Strafe a run and see what it can do while doing a triple dose daily.

If you aren't familiar with what Strafe is, here is the link to the write-up:
http://anabolicminds.com/forum/evomuse/263582-evomuse-strafe-writeup.html

Dosing
First thing in the morning upon waking, post-workout, and pre bed.

Training
7 days a week with a split of:
Legs
Chest/Shoulders
Back/Calves
Chest/Shoulders/Abs
Legs/Arms/Calves
Back
Arms/Calves/Abs

Training is mainly consisting of Mountain Dog training. Workouts are very intense and painful. I put a lot of emphasis on feeling the movement and mind/muscle connection. So the ego part of lifting doesn't come out a whole lot. With that being said, don't get it twisted. The sessions are very detailed and consist of plenty of drop sets, rest-pause, super sets, and extreme stretching.

As for cardio, I will be doing 2-3 HIIT sessions a week while rotating in a few LISS sessions.

Things to note
Will be looking for:
Recovery/DOMS
Body composition
Lean body mass
Strength

Diet
Calories: 2900
Fats: 71 grams
Carbs: 348 grams
Protein: 218 grams

Currently in a gaining phase, so calories and macros will change.

This should be fun but painful :). Going to really push myself and see what can be done in the next ~25 days.
 
kbayne

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NoAddedHmones

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First and goal.

Looking forward to this log. GL.
 
kbayne

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Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
 
bolt10

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In.
 

ma70

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Can't wait to see what kind of killer workouts you do. Subbed.
 
EMPIREMIND

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Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
Loving it bro. Although we train different, we seem to have some really similar styles. Love ur split also. Great stuff so far!
 
kbayne

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EMPIREMIND

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Thanks for joining fellas.

I'll try to get as much video and pics as I can. Today is back day (my favorite) so we will see what kind of damage can be done :).
The pics and video are going to be the most challenging part lol. I need a go pro to strap to my chest or sumthin
 
EMPIREMIND

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Thanks for joining fellas.

I'll try to get as much video and pics as I can. Today is back day (my favorite) so we will see what kind of damage can be done :).
The pics and video are going to be the most challenging part lol. I need a go pro to strap to my chest or sumthin
 
kbayne

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Took my morning dose upon waking and post workout. Will consume my third dose pre-bed here soon.

Single arm BB rows:
3 warm up sets of 10
4 working sets of 12, 10, 8, 6

- 4 set at 125
https://www.youtube.com/watch?v=Cp3ctLO7TNQ

Partial pulldowns super set behind the neck pulldowns:
2 warm up sets of 8/8
3 working sets of 8/8

Deadlifts:
5 feeder sets of 3
3 working sets of 3

- 3 set at 405
https://www.youtube.com/watch?v=MvxniXJudjg

Deficit deadlifts:
3 working sets of 3

- 3 set at 365
https://www.youtube.com/watch?v=EzXoBTHr-_Y

Smith machine rack pull:
3 working sets of 10

- 3 set at 225
https://www.youtube.com/watch?v=4J3i501L1os

DB pullovers:
3 working sets of 12

Underhand wide grip pull-ups super set straight arm pulldowns:
3 working sets 7/10

Standing calf raise machine:
2 feeder sets of 10
4 working sets of 10
 
kbayne

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It literally took me for freakin ever to upload the videos from my Mac because Apple decided to make it extremely retarded and difficult to upload photos. It's 10x easy just to upload straight from my phone but easier to edit photos on computer.

Anyways, I am pretty sore this morning from yesterday's back session. All the deads and rack pulls did some damage on me.

Had an awesome workout though.
 
EMPIREMIND

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Good stuff bro! Solid deads man. Also love that one arm bb row. Been a long time since ive done those!
 
kbayne

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Post workout shots
Weighing around 198-199


ImageUploadedByAnabolicMinds1434050122.093784.jpg

ImageUploadedByAnabolicMinds1434050182.006374.jpg

ImageUploadedByAnabolicMinds1434050198.099225.jpg
 
MidwestBeast

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In for this one!
 
puccah8808

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puccah8808

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You look awesome!
 
dsade

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Day 1:

Dosed 1 heaping scoop (11 grams) this morning upon waking.

1 scoop in 10 ounce of water. Taste was decent. Nothing amazing but certainly not horrible. Basically just slammed it.

Second dose was post-workout following sprints.

Third dose will be after I get this all posted before bed.

Chest/Shoulders:

HS flat iso-chest press to warm up with 3 sets of 8

Star-Trac machine incline press:
4 sets of 15, 12, 10, 8
- Pause at the bottom for a second
- Explode up just shy of lock-out

DB incline press
3 sets of 6
1 drop set of 6, 6, 6
- rest pause style

Decline DB press
4 sets of 15
- Constant tension
- Stop just shy of lock-out

Dips super set push-ups:
3 sets failure/failure
- elbows flared out
- chin tucked in chest
- stretch good at the bottom
- come out of the bottom until 3/4 the way up

Machine rear delts (reverse peck deck) super set band stretching:
1 warm up of 30
4 working sets of 30, 25, 20, 15 and 10 band stretches

DB side lateral raises super set band stretches:
4 working sets of 20 and 10
- by this time the band stretches were extremely difficult

Ultra-wide grip standing military press:
3 working sets of 10
1 drop set of 10, 10, 10
- touch bar on chest
- go up to just above the forehead

Sprints:
7 sprints of 15 seconds all out
60 seconds active recovery
Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
 
kbayne

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Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
Oh I believe you. I've tasted a good amount of non flavored ingredients and I can only imagine how hard it is to mask some of the taste.
 
EMPIREMIND

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Definitely not something i would drink to quench a thirst on a hot summer's day, but if any of you have tasted things like HMB straight, you know that even getting this tolerable was a feat of magic. I think I did pretty well.

Got two new flavors coming that should also be pretty good.
Honestly bro its really good if you ask me. Yea its a little bitter, but nothing to complain about. I threw it in some vanilla protein and it made it delicious. Plus its not the same ol flavor
 
dsade

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Honestly bro its really good if you ask me. Yea its a little bitter, but nothing to complain about. I threw it in some vanilla protein and it made it delicious. Plus its not the same ol flavor
Honestly, I don't even like cantaloupe. But this is actually something that turned out so good that I enjoy it.

Still not gonna eat the fruit, though. This would make a pretty good Gatorade or intra flavor, IMO
 
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kbayne

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Chest & shoulders on deck for today
 
kbayne

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Let's see what kinda nasty pump I can get
 
RegisterJr

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Sub
 
abformulations

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I'm def in and awesome start too

Are you still taking PA? Cause that activates mTor or anything else?
 
breezy11

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I'm in.
 
Geoforce

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I think Strafe will make the Zumba sessions that KB and Empire are doing even more effective.
 
kbayne

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Ok good to know
 
aaronuconn

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Upset about no personal invite, but in nonetheless. :)

I like your training split by the way. What do macros typically look like for you nearing the end of a gaining phase?
 
kbayne

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Awesome chest/shoulder session today! Huge pump.

Very slight flat DB bench press:
4 warm up sets of 10
2 feeder sets of 5
2 working sets of 3

https://youtu.be/MGdIWglQC1s
- spotter would have been nice especially on the first rep

Flat DB twist press:
1 feeder set of 12
3 working sets of 12

HS Decline Press:
2 sets of 10
1 drop set of 10, 10, 15, push up to failure

https://youtu.be/TGD7ioFL-vM

Incline DB Flye:
3 working sets of 10

Seated machine lateral raise:
4 sets of 15
1 drop set 15, 15, 15, 15

Seated SM shoulder press:
1 set of 10
3 working sets of 8

Behind the neck SM shoulder press:
3 working sets of 10

SM Shrugs super set BB front raise:
3 working sets of 15/12
1 drop set of 15, 10, 10

https://youtu.be/kgQa03jUkWE
 
kbayne

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Upset about no personal invite, but in nonetheless. :)

I like your training split by the way. What do macros typically look like for you nearing the end of a gaining phase?
Go ahead and neg me :)

Ya I've messed around with my split quite a bit and find this is what I respond to well and enjoy.

I'll more then likely get up to around 75-80 grams of fat, 400-450 carbs, and 220 protein.
 
dsade

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Awesome chest/shoulder session today!
Your pacing especially on the eccentric is exactly like mine. Looking good.
 
dsade

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Ok, from the bif man himself....

From the advanced options (go advanced) there should be an option to select video clip. Click on that and enter the youtube url.

Let's try this out...

[video=youtube;dQw4w9WgXcQ]https://www.youtube.com/watch?v=dQw4w9WgXcQ[/video]
 
dsade

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Ok, so go advanced, select the icon that looks like a film strip, then paste the URL. Voila...Anabolic Minds and Admin, never gonna give you up.
 
kbayne

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Your pacing especially on the eccentric is exactly like mine. Looking good.
Thanks boss!

I try to put a lot of focus on the eccentric with most movements.
 
kbayne

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Ok, so go advanced, select the icon that looks like a film strip, then paste the URL. Voila...Anabolic Minds and Admin, never gonna give you up.
Are you just trying to figure out how to upload videos from YouTube?
 
Admin

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Its in the quick reply bar as well. The little film strip. 2nd form last on the right.
 
dsade

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Are you just trying to figure out how to upload videos from YouTube?
Someone asked how to embed the video rather than simply linking out to it. Might have been that "other guy's" log.
 
kbayne

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Someone asked how to embed the video rather than simply linking out to it. Might have been that "other guy's" log.
Oh okay gotcha :)
 
kbayne

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Body is pretty beat up and sore.

Got legs and a bit of arms on deck tonight.
 
dsade

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kbayne

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what'a your dosage timing again?
Upon waking, post, pre-bed

Timing between dose 1 and 2 is about 5-7 hours and between 2 and 3 is about 5-6 hours.
 

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