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Strafe, mTOR, Bayne's muscle growth and recovery

Back

DB rows:
3 warm up sets of 10
4 working sets of 8

- hard squeeze for a count
- long and hard stretch

Single arm BB rows:
1 warm up set of 10
3 working sets of 8

- bent over to a 90 degree angle
- hard contraction

Supinated low cable row:
4 working sets of 12

- hard squeeze for a 2 count
- slow negative eccentric

DB pullovers:
3 working sets of 12

Stretchers:
3 working sets of 12

BB Hyperextensions:
5 working sets of 10

Back was smoked by the end with all the holds and slow negative eccentrics.

Really enjoying the single arm BB rows.

The BB hyperextensions were tough but felt awesome.
 
kbayne said:
Hit some back very early morning Saturday in a fasted state

Here is a video of the movements:

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And here is a posing video post-workout and physique update:
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Click to expand...

Diggin the compilation video bro. With the music. Ur upgrading lol
 
Energy was low today but still got in a good Chest and Shoulder session

HS Incline Chest Press:
3 warm up sets of 10
2 working sets of 12
1 drop set of 12, 12, 1

- elbows up
- thumbless grip
- focus on a deep stretch
- constant tension/stop before lock out

DB Decline Press:
1 warm up set of 15
3 working sets of 10

45 Degree Incline DB Fly:
3 working sets of 15

Pec-Deck:
3 working sets of 12

Seated Lateral Raise Machine:
3 working sets of 15

BB Front Raise Super Set DB Shrugs:
3 working sets of 10 and 12
Extra set of DB shrugs for 12

Seated Shoulder Press Machine:
3 working sets of 10

DB Bent Over Rear Delt Raise:
3 working sets of 15

Finished with some abs.

Session took about an hour but got what I wanted out of it for today.
 
kbayne said:
Hit some back very early morning Saturday in a fasted state

Here is a video of the movements:

Invalid Link Removed

And here is a posing video post-workout and physique update:
Invalid Link Removed
Click to expand...

Solid bro solid!
 
Hammered Legs yesterday

Lying leg curls:
3 warm up sets of 10
5 working sets of 10

- heavy but controlled
- hams were full by the final set

Barbell back squats:
2 warm up sets of 10
3 feeder sets of 10
4 working sets of 6

- worked up to a tough 6
- really had to grind out the last two sets

Hack Squats:
2 feeder sets of 10
4 working sets of 10

- went up to a weight that was difficult at 10
- stopped when I couldn't hit 10 reps

Heavy Dumbbell Lunges:
4 working sets of 10 each leg

- all reps done on one leg, then the next
- nice HIIT session here it seemed like

Dumbbell Stiff-Legged Deadlifts:
4 working sets of 8

- focused on the stretch
- constant tension, no lock0ut

I was seriously smoked by the end. Legs were jello for the rest of the day/night. And as I type this, DOMS have already kicked in.

Will do a weigh-in tomorrow to see where I am at.

Still trying to decide if I should start my prep for my next competition soon or try and gain a few more pounds then start.
 
Chest/Shoulders

Flat DB Press:
3 warm up sets of 10
4 working sets of 8

Incline DB Press:
2 feeder sets of 6
4 working sets of 6

Few sets from flat and incline presses:

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Decline DB Press:
3 working sets of 10

Seated Machine Flyes (Pec-Deck):
2 working sets to failure (20+)

Dips:
2 working sets to failure

Standing DB Lateral Raises:
1 warm up set of 15
4 working sets of 8

BB Over and Backs:
1 warm up set of 10
4 working sets of 10

Reverse Machine Flyes:
1 working set of 15
1 working set of 12
1 working set of 10
1 working set of 8

DB Bent Over Destroyer Set:
1 working drop set of 60, 30, 10

Finished with some quick ab work.

Had a monstrous chest pump going.

Leg DOMS from Monday are getting worse as I expected.
 
Nice work man.


And you kind of look like my brother ha.
 
Hit back yesterday

I uploaded a video on youtube of the whole workout, so I'll throw that up when its loaded.

Here is what was done though:

Single arm BB row
Underhand grip DB row
Chest supported row
Cable pullovers
DB shrugs
Hyperextensions
Donkey calf raises

Finished in about an hour, maybe a little over.
 
I have maybe 2-5 more scoops of Strafe left, so it is coming to an end. So when it is done, I will wait roughly a week to see if I notice anything different in recovery among other things, just to give a solid review.
 
Had a pump chest/shoulder session yesterday:

Cable crossovers:
2 warm up sets of 10
2 feeder sets of 12
2 working sets of 15

Flat DB Twist Press:
2 warm up sets of 12
3 working sets of 12

45 degree incline DB flye press:
3 working sets of 12

Neutral grip chest press:
3 working sets of 12

Leaning single arm DB lateral raise super set DB bent over rear delt raises:
1 warm up set of 15 and 10
3 working sets of 15 and 12

Seated DB shoulder press:
3 working sets of 10

Seated lateral raise machine:
1 drop set of 20, 10, 10, 15

Finished with forearms and abs.
 
kbayne said:
I have maybe 2-5 more scoops of Strafe left, so it is coming to an end. So when it is done, I will wait roughly a week to see if I notice anything different in recovery among other things, just to give a solid review.
Click to expand...

Great idea....I want to know a comparison of recovery between Strafed and Unassisted.
 
dsade said:
Great idea....I want to know a comparison of recovery between Strafed and Unassisted.
Click to expand...

Yeah, exactly why I thought it would be best to wait roughly a week to give final review.
 
Final review:

Thanks to dsade for allowing me to run a triple dose of Strafe.

I trained 7 days a week, which I had been doing prior to starting Strafe. My split was the following:

Legs
Chest/Shoulders
Back
Chest/Shoulders
Leg/Arms
Back
Arms

Every session was different with a different focus, intensity level, total volume, and end goal. I have tried a variety of splits and found that the above is what works best for me and I am able to train 7 days a week with a balanced diet and training program.

I currently have about 2 more weeks on my current training program before I switch it up.

Taste (7/10): Strafe was good. I know it is very hard to flavor the ingredients in Strafe as I have tried them in bulk before without flavoring (do not recommend). I always just went about slamming it so honestly the taste didn't make a difference to me as it wasn't something I sipped on. I hear there is an updated version which may have enhanced the flavor.

Mixability (10/10): No complaints at all here. Simply threw it in a shaker with water, gave it a shake for a few seconds, and then slammed it. It does foam though, which maybe products will/should with the ingredient profile as in Strafe.

Recovery (5/10): Here is where I wanted to really test the product with the type of training I do. I honestly pushed harder throughout the run than I normally do as I do a "heavy day" or "balls to the walls" and the secondary muscle group day is more high volume and high pump day. But throughout the run I pretty much tried to go heavy with high volume to see what I could really do. I didn't really notice a difference in recovery from what I had normally been doing. I still was able to train the split how I set it up without any negative effects. As I stated previously, legs are the worst for me when it comes to DOMS. And I had some severe DOMS going on. I do believe the product would shine in terms of recovery for someone who doesn't have their diet on point as well as training program.

Strength (7/10): I did notice a slight increase in strength during the run. I have been off Strafe for about a week and half now and strength is still progressing slowly. When I talk about strength, I am talking weights, not reps and sets. I hadn't pressed 130 dumbbells for a while until I did this Strafe run, and if you watched the videos, I was able to push 130lb dumbbells on flat and 120lb dumbbells on incline. Just yesterday I threw up 125lb dumbbells on incline bench for 6 reps. Many different variables could have came into play here with the strength increase.

Diet: Just so everyone knows, diet stayed the exact same throughout the run.

Body composition: No difference in body composition going from the scale and mirror. I started at 197 and weighed in consistently at 197-198 pounds.

If there is anything I missed or anyone has any questions, just ask I will give you an answer straight up.

Overall, I enjoyed the product and think it could benefit numerous amount of individuals in recovery and strength. I hope this log and review helped some members get a feel for Strafe and if they think it would benefit them or not.

Again, thanks dsade for the chance to run this product as I honestly love EvoMuse products (especially Slintensity and MyoSynergy (haven't ran elite yet). I know you put in the dedication, time, and work when it comes to your products and hopefully people realize this as well and understand you put on quality and effective products.
 
kbayne said:
Final review:

Thanks to dsade for allowing me to run a triple dose of Strafe.

I trained 7 days a week, which I had been doing prior to starting Strafe. My split was the following:

Legs
Chest/Shoulders
Back
Chest/Shoulders
Leg/Arms
Back
Arms

Every session was different with a different focus, intensity level, total volume, and end goal. I have tried a variety of splits and found that the above is what works best for me and I am able to train 7 days a week with a balanced diet and training program.

I currently have about 2 more weeks on my current training program before I switch it up.

Taste (7/10): Strafe was good. I know it is very hard to flavor the ingredients in Strafe as I have tried them in bulk before without flavoring (do not recommend). I always just went about slamming it so honestly the taste didn't make a difference to me as it wasn't something I sipped on. I hear there is an updated version which may have enhanced the flavor.

Mixability (10/10): No complaints at all here. Simply threw it in a shaker with water, gave it a shake for a few seconds, and then slammed it. It does foam though, which maybe products will/should with the ingredient profile as in Strafe.

Recovery (5/10): Here is where I wanted to really test the product with the type of training I do. I honestly pushed harder throughout the run than I normally do as I do a "heavy day" or "balls to the walls" and the secondary muscle group day is more high volume and high pump day. But throughout the run I pretty much tried to go heavy with high volume to see what I could really do. I didn't really notice a difference in recovery from what I had normally been doing. I still was able to train the split how I set it up without any negative effects. As I stated previously, legs are the worst for me when it comes to DOMS. And I had some severe DOMS going on. I do believe the product would shine in terms of recovery for someone who doesn't have their diet on point as well as training program.

Strength (7/10): I did notice a slight increase in strength during the run. I have been off Strafe for about a week and half now and strength is still progressing slowly. When I talk about strength, I am talking weights, not reps and sets. I hadn't pressed 130 dumbbells for a while until I did this Strafe run, and if you watched the videos, I was able to push 130lb dumbbells on flat and 120lb dumbbells on incline. Just yesterday I threw up 125lb dumbbells on incline bench for 6 reps. Many different variables could have came into play here with the strength increase.

Diet: Just so everyone knows, diet stayed the exact same throughout the run.

Body composition: No difference in body composition going from the scale and mirror. I started at 197 and weighed in consistently at 197-198 pounds.

If there is anything I missed or anyone has any questions, just ask I will give you an answer straight up.

Overall, I enjoyed the product and think it could benefit numerous amount of individuals in recovery and strength. I hope this log and review helped some members get a feel for Strafe and if they think it would benefit them or not.

Again, thanks dsade for the chance to run this product as I honestly love EvoMuse products (especially Slintensity and MyoSynergy (haven't ran elite yet). I know you put in the dedication, time, and work when it comes to your products and hopefully people realize this as well and understand you put on quality and effective products.
Click to expand...

Great review and solid work bro. U definitely train hard. #Salute
 
That was an awesome honest review bro! I got a bag in my bmp/Myo order to try myself like your YouTube training videos to!
 
Nice job with the log and review, man.
 
Nice log bro. Just read through, I'm becoming a huge supporter of Evomuse lately. Defuse/slintensity worked incredibly over my vacation this past week. I'm about to pick up two MYO Elite
 
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