The Solution & Apex Alchemy Lithos

Mesocycle #10
Week 3 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Low Cable Rows: (2:1:2:1)
140 x 2

Facepulls to Mid Back
140 x 15 (2 Sets)

Braced Dumbbell Rows:
50's x 12 (2 Sets)

HyperExtensions:
BW x 25 (2 Sets)

Incline Concentration Curls:
20's x 15 (2 Sets)

EZ Bar Curl
75 x 15 (2 Sets)


Post-Workout:
Peanut Butter & Banana Pancakes
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Nice Back/Bi day. Pancake tower looks good!
 
Mesocycle #10
Week 3 Day 4

Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

High Incline DB Bench:
100's x 8 (3 Sets)

Stretch Push-Ups:
BW x Failure (3 Sets)

HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)

A1: DB Rear Delt Flies
2 Sets of 25

A2: Cable Laterals
2 Sets of 15

Dual Handle Pushdown:
140 x 8 (2 Sets)

Overhead Tricep Cable Extension
30's x 15 (2 Sets)


Post-Workout:
Chocolate Peanut Butter Lava Cake
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Mesocycle #10
Week 3 Day 5

Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Lying Leg Curl: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 (2 Sets)

HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 9
360 x 8

Leg Extension:
30 Each Leg x 6
40 Each Leg x 6
50 Each Leg x 12, 8, 6 (Cluster Set)

Walking Chain Lunges:
4 Chains --> 3 Chains --> 2 Chains --> 1 Chain x 20 Steps Dropset

Cable Pullthrough
80 x 10 (2 Sets)

Post-Workout:
Oakmont Dolce
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Everything is looking good in here... AS USUAL! If I only had your attention to detail and discipline...
 
The Solution said:
Photoshopping my pictures and following a cookie cutter diet works wonders man.
Everyone should do it!
Click to expand...

Oh, that's the trick... crap I thought hard work and discipline. What a tool I am...
 
The Solution said:
Photoshopping my pictures and following a cookie cutter diet works wonders man.
Everyone should do it!
Click to expand...
You know, you have helped me save tons of money, get my nutrition (cookie cutter) and supplements situated, lower my BG levels, assist in training, my question is...why the hell haven't you helped me with photoshopping??
 
BOSSMAN said:
You know, you have helped me save tons of money, get my nutrition (cookie cutter) and supplements situated, lower my BG levels, assist in training, my question is...why the hell haven't you helped me with photoshopping??
Click to expand...

A guy has to draw the line somewhere man... ;)
 
Week 4

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Pumps:
- I have not experienced any better pumps during training since starting 10 pumps a Day and this is coming up to almost 4 weeks of use. I am going to bump to 15 pumps a day (dosed 5 pumps 3x a day) to see if this changes anything.

Vascularity:
- Body Comp is steady even with a slight bump in the scale, no real changes to note here. Bloog Glucose and Insulin sensitivity are very good as it has not moved this entire log (81 Upon waking fasted)

Endurance/Recovery
- I have not felt a decrease in rest times or on a day to day basis. It has only been around 3.5 weeks on this product. I will see if bumping to 15 pumps helps.

The only thing I have truly felt is a slight increase in body temperature after applying the Lithos. Besides that, I have not got anything out of the run so far. At the 4 week mark I am going to just use 15 pumps a day now (5 pumps 3x a day) and see if the slight bump in usage will aid anything other users are picking up.
 
I know I’ve said it before and probably will every time you post pictures but the feathering in you lateralis is on point! Look good dude, as always FULL body pics same spot and lighting is appreciated! Keep it up
 
Mesocycle #10
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2

Rest Times are 90 Seconds

Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

DB Pullover:
65 x 12 (2 Sets)

DB Row:
90's x 8 (2 Sets)

Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8

1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)

A1: Reverse EZ Bar Curl
70 x 12 (2 Sets)

B1: Hammer Curl:
30's x 8 (2 Sets)


Post-Workout:
Ham & Cheese Sandwiches + Sweet Potato Fries
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Mesocycle #10
Week 4 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Incline DB Bench Press:
80's x 10
90's x 10
100's x 8
110's x 8 --> 80's x 8 --> 60's x 12

Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8

Cable Crossover:
45 Each Hand x 15 (2 Sets)

Assisted Dip Machine
2 Sets to Failure

HS Rear Delt Raise:
80 x 20 --> 60 x 10 (2 Sets)

DB Shoulder Laterals:
35's x 8 (2 Sets)

Dual Rope Tricep Extension:

140 x 12-15 (2 Sets)



Lying DB Skullcrusher:
35's x 10-12 (2 Sets)



Post-Workout:
Pretzel Crusted Chicken & Rice
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Hyde said:
Pshh, in high school I knew a kid who’s uncle’s friend’s second cousin’s boyfriend’s tax guy could do 120s incline, for 9 reps too...
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He probably followed a cookie cutter diet and photoshopped all his progress pictures too right?
Must be the key to success
 
Hyde said:
Pshh, in high school I knew a kid who’s uncle’s friend’s second cousin’s boyfriend’s tax guy could do 120s incline, for 9 reps too...
Click to expand...

I work with a guy, that comes up with this everyday, his uncle has done it all !!
 
Mesocycle #10
Week 4 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Pronoated Low Cable Rows: (2:1:2:1)
100 x 10 (2 Sets)

Braced Dumbbell Rows:
50's x 12 (2 Sets)

Cable Pullover
70 x 10 (3 Sets)

HyperExtensions:
BW x 25 (2 Sets)

Supinated DB Curl
30's x 8 (2 Sets)

Cable Hammer Curl
90 x 8 (2 Sets)

Post-Workout:
Sirloin, Mashed Potatoes & Green Beans
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Bob, you food always has a great presentation, do you take the time to make it look that nice every time or just when you are taking a picture??
 
Rocket3015 said:
Bob, you food always has a great presentation, do you take the time to make it look that nice every time or just when you are taking a picture??
Click to expand...

It's like fake food that they use in commercials to make it look better;)
 
It always nice to follow along, because you know you are getting honest no BS feed back !!
 
Was checking out the log, nice workouts and damn you for posting pictures of all those temptingly beautiful carbs.

I'm curious what your expectations were for the product?
 
this is why posting progress pictures next to each other helps...

your bicep and forearm vascularity def improved!

Feb 2nd
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Feb 16th
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Feb 23rd
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looks like you made some solid progress...
 
delsolrob said:
this is why posting progress pictures next to each other helps...

your bicep and forearm vascularity def improved!

Feb 2nd
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Feb 16th
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Feb 23rd
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looks like you made some solid progress...
Click to expand...

Yes but his progress on the same trajectory as usual for his diet and training. He is not saying he has not improved but that he has not seen any noticeable improvements over his normal diet and training that he can attribute to the product.
 
So, vascularity increased significantly, muscle look more full, lifts went great...that's why I asked the question about his expectations. He gave me a dick response (at least that's how it came across), so I took a few minutes to put together a lineup of a few of his progress pictures...it looks like a pretty successful run to me.
 
delsolrob said:
So, vascularity increased significantly, muscle look more full, lifts went great...that's why I asked the question about his expectations. He gave me a dick response (at least that's how it came across), so I took a few minutes to put together a lineup of a few of his progress pictures...it looks like a pretty successful run to me.
Click to expand...

This is why I outlined in the first post exactly what I am EXPECTING out of this product
All 3 of which I have been updating every single week have not seen much change at all.
You can go back and read my week 1, 2, 3, and 4 updates which outline all of these.

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Feedback has been very stagnant with the following:

Pumps:
- I have not experienced any better pumps during training since starting 10 pumps a Day and this is coming up to almost 4 weeks of use. I am going to bump to 15 pumps a day (dosed 5 pumps 3x a day) to see if this changes anything.

Vascularity:
- Body Comp is steady even with a slight bump in the scale, no real changes to note here. Bloog Glucose and Insulin sensitivity are very good as it has not moved this entire log (81 Upon waking fasted)

Endurance/Recovery
- I have not felt a decrease in rest times or on a day to day basis.

90% of the people who come in here don't read any of the previous posts, which have already covered what you are looking for. There is a reason I detail every single workout, every single weekly update, and post pictures in the same spot every week to show what I feel and experience during my run. I keep every variable as consistent as possible.

The Solution said:
Expectations
- Improved Vascularity
- Improved Pumps
- Improve Strength
Click to expand...
 
Mesocycle #10
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)

Pronated DB Fly: (3:1:1:1)
40's x 12

HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)

A1: DB Rear Delt Flies
2 Sets of 25

A2: Hammer Strength Laterals
2 Sets of 15

Dual Handle Pushdown:
140 x 10 (2 Sets)

Overhead Tricep Cable Extension
30's x 15 (2 Sets)


Post-Workout:
Cereal & Whey
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This article says food additives in cereal containing inorganic phosphates could make you lethargic.

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jameschoi said:
This article says food additives in cereal containing inorganic phosphates could make you lethargic.

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Click to expand...

I’ve read articles saying you should eat 6 meals a day, stop carbs after 5 PM, and seen Dr oz spew enough bull**** to vomit

Take any article you read with a grain of salt
We can also find an article staying X Y or Z Does not mean it’s the final hear say to everything

How many articles can you find that are fitness related that are a complete hoax? Thousands
 
The Solution said:
I’ve read articles saying you should eat 6 meals a day, stop carbs after 5 PM, and seen Dr oz spew enough bull**** to vomit

Take any article you read with a grain of salt
We can also find an article staying X Y or Z Does not mean it’s the final hear say to everything

How many articles can you find that are fitness related that are a complete hoax? Thousands
Click to expand...

Amen!!
 
The Solution said:
Mesocycle #10
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)

Pronated DB Fly: (3:1:1:1)
40's x 12

HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)

A1: DB Rear Delt Flies
2 Sets of 25

A2: Hammer Strength Laterals
2 Sets of 15

Dual Handle Pushdown:
140 x 10 (2 Sets)

Overhead Tricep Cable Extension
30's x 15 (2 Sets)


Post-Workout:
Cereal & Whey
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Click to expand...

I NEED to find that cereal! Is it as good as it looks?
 
Mesocycle #10
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Lying Leg Curl: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)



Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)

DB Goblet Squat:
110's x 8 (2 Sets)



Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest


Cable Pull through
80 x 12 (2 Sets)


Post-Workout:
Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)
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