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The Solution Stacks PES - Physique Enhancing Shredding

Inov8 Elite Performance
Mesocycle #11
Week 1 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

1A. Incline Barbell Press 2:1:2:1
205 x 6 (3 Sets)

1B. Cable Fly 1:1:1:1
100 x 10 (3 Sets)

1C. Incline Machine Press 2:2:2:1
70 x 6 (3 Sets)

2A. DB Bench Press 1:1:1:0
70's x 15 (3 Sets)

2B. Guillotine Smith Incline Bench Press 5:1:2:1
185 x 6 (3 Sets)

3. HS Decline Press (DropSet) 1:2:1:0
3 Plates x 8 ----> 2 Plates x 6 (2 Sets)

4A. DB Fly 2:2:2:1 -
50's x 8 ---> 40's x 8 (3 Sets)

4B. Weighted Chain Dips 1:1:1:0
BW + 75 x 8 (3 Sets)

5A. Seated Machine Shoulder Press 2:2:2:1
100 x 8 (3 Sets)

5B. DB Neutral Shoulder Press 1:1:1:1
45's x 15 (3 Sets)

6. Cable Lateral Raise (alternate arms) 1:1:1:1
10 x 15 (5 Sets)

7. Rope Pressdown 2:2:2:1
150 x 8 (3 Sets)

8. Dip machine 1:1:1:1
3 Plates/Side x 15 (3 Sets)

Post-Workout:

Chicken Parm + Potatoes + Broccoli:

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The Solution said:
Inov8 Elite Performance Mesocycle #11 Week 1 Day 2 Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x) 1A. Incline Barbell Press 2:1:2:1 205 x 6 (3 Sets) 1B. Cable Fly 1:1:1:1 100 x 10 (3 Sets) 1C. Incline Machine Press 2:2:2:1 70 x 6 (3 Sets) 2A. DB Bench Press 1:1:1:0 70's x 15 (3 Sets) 2B. Guillotine Smith Incline Bench Press 5:1:2:1 185 x 6 (3 Sets) 3. HS Decline Press (DropSet) 1:2:1:0 3 Plates x 8 ----> 2 Plates x 6 (2 Sets) 4A. DB Fly 2:2:2:1 - 50's x 8 ---> 40's x 8 (3 Sets) 4B. Weighted Chain Dips 1:1:1:0 BW + 75 x 8 (3 Sets) 5A. Seated Machine Shoulder Press 2:2:2:1 100 x 8 (3 Sets) 5B. DB Neutral Shoulder Press 1:1:1:1 45's x 15 (3 Sets) 6. Cable Lateral Raise (alternate arms) 1:1:1:1 10 x 15 (5 Sets) 7. Rope Pressdown 2:2:2:1 150 x 8 (3 Sets) 8. Dip machine 1:1:1:1 3 Plates/Side x 15 (3 Sets) Post-Workout: Chicken Parm + Potatoes + Broccoli: Invalid Link Removed
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Man that's a monster workout.
 
Inov8 Elite Performance
Mesocycle #11
Week 1 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


1A. Hammer V-Squat 2:1:2:1
160 x 10 (4 Sets)

1B. Leg Extension 2:2:2:1
50 Each Leg x 10 (4 Sets)

1C. Hack Squat 2:1:1:1
2 Plates/Side x 8 (4 Sets)

2A. Leg Press (wide stance) 1:1:1:1
5 Plates/Side x 15 (3 Sets)

2B. Hack Squat (Eccentric Focus) 5:1:1:1
1 Plate + 25/Side x 6 (3 Sets)

3. Seated Leg Curl (dropset) 1:2:1:1
100 x 10 --> 80 x 10 (2 Sets)

4A. Walking Chain Lunges 4:2:1:1
BW + 75 x 16 Steps (3 Sets)

4B. Hack Squat (Concentric Focus) 1:1:5:1
1 Plate + 25/Side x 8 (3 Sets)

5A. Seated Calf Raise 1:10:1:10
2 Plates x 5 (3 Sets)

5B. Donkey Calf Press 1:1:1:1
2 Plates/Side x 15 (3 Sets)

Post-Workout:

Double Bacon Bison Cheeseburger with Cinnamon Sugar Sweet Potato Fries and Peanut Butter Dipping Sauce:

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The Solution said:
Double Bacon Bison Cheeseburger with Cinnamon Sugar Sweet Potato Fries and Peanut Butter Dipping Sauce:

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After March being all sirloin and chocolate, April pretty much coconut/pineapple ice-cream and oreos and coconut, May I've been "craving" burgers and this looks like it tasteslike heaven right now (she says as she has another few hours before will be able to eat LOL) :D

~Rosie~
 
Inov8 Elite Performance
Mesocycle #11
Week 1 Day 4

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

1A. Wide Grip Barbell Row 1:1:2:2
225 x 6 (4 Sets)

1B. Close Grip Pulldown 2:2:2:1
100 x 10 (4 Sets)

1C. Low Row 1:2:1:2
120 x 6 (4 Sets)

2A. Pull Up 1:1:1:0
BW x 6 (3 Sets)

2B. Wide NG Pulldown 1:3:3:1
120 x 5 (3 Sets)

3. Corner T Bar Row (25lb Plates) (drop set) 1:2:1:1
5 Plates x 8 ---> 4 Plates x 8 (3 Sets)

4. Reverse Grip Pulldown 1:1:1:1
100 x 10 (3 Sets)

5A. Machine Flat Press 2:1:2:1
3 Plates/Side x 8 (3 Sets)

5B. HS Fly 1:1:1:1
100 x 10 (3 Sets)

5C. DB Press 2:2:2:1
80's x 6 (3 Sets)

6A. Incline Bench Press 1:1:1:1
135 x 12 (3 Sets)

6B. Low Cable Fly 1:3:1:1
30 Each Hand x 8 (3 Sets)

7. Wide Grip Dips 1:1:1:1
BW + 75 Chains x 8 (3 Sets)


Post-Workout:

Cor-Fetti Cake Batter Protein Pudding:

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raz_kaz248 said:
2100 cals a day checking in
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Were similar then
 
Ok you just murdered you back and chest!!! Plus your post workout pudding looks delicious!!!!! Is that on your YouTube?
 
Inov8 Elite Performance
Mesocycle #11
Week 1 Day 5

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

1A. Close Grip Bench 2:1:2:1
185 x 8 (4 Sets)

1B. Overhead Tricep Extension 3:1:3:1
40 x 10 (4 Sets)

1C. Machine Dips/Parallel Dips 1:3:1:1
3 Plates/Side x 8 (4 Sets)

2A. Hammer Curl 1:2:1:1
30's x 8 (3 Sets)

2B. Cable Supinated Single Arm Curl 1:2:2:1
10 Each Hand x 10 (3 Sets)

2C. Cable Curl 1:3:1:1
75 x 8 (3 Sets)

3A. Cable Pressdown 1:1:1:1
100 x 15 (3 Sets)

3B. Rope Pressdown 1:3:3:1
130 x 6 (3 Sets)

4A. DB Curl Supinated
20's x 15 (3 Sets)

4B. Preacher Curl Machine 1:3:3:1
30 Each Hand x 6 (3 Sets)



Post-Workout:

Cellucor Cinnamon Swirl Blueberry Pancakes:

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raz_kaz248 said:
Yea and I have like 70lbs on you :(


Awesome workout though!

PS I just found a way to get US only shipments to me so call HQ and get CCD+Smores restocked ASAP! lol
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i have 0 say in HQ, im just a rep dude.
 
I'm about to find that pancake recipe on your YouTube channel! That looks delicious for tomorrow's post workout meal, thanks for the amazing pic! Also, nice arm session, you pumped dem pipes up!
 
Weekly Update

Absolutely getting fed up with the scale, has not moved in almost 4 weeks, still around 176
Mirror is changing for sure, but wow just shocked. Kcals have dropped in the 4 week span almost 600 or so and still no change at all or no new lows.
Really confused I want to really finish strong, but i am not seeing the scale move, but again my training is good, strength is good, mood and energy good. Just the missing varaible really in the equation right now.

Pictures are below slowly leaning up.
Besides that everything else is in check and looking to wrap this up here in the next 10 or so days.

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The Solution said:
Weekly Update

Absolutely getting fed up with the scale, has not moved in almost 4 weeks, still around 176
Mirror is changing for sure, but wow just shocked. Kcals have dropped in the 4 week span almost 600 or so and still no change at all or no new lows.
Really confused I want to really finish strong, but i am not seeing the scale move, but again my training is good, strength is good, mood and energy good. Just the missing varaible really in the equation right now.

Pictures are below slowly leaning up.
Besides that everything else is in check and looking to wrap this up here in the next 10 or so days.

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Bump
Took a vicious kcal cut from my trainer today
Cals are right at 2k, lowest mine have ever been.
 
Welcome to my calorie realm Bob!

Being used to high carb I can see this being gruelling for you.

Thank god for Alphamine lol
 
The Solution said:
Weekly Update

Absolutely getting fed up with the scale, has not moved in almost 4 weeks, still around 176
Mirror is changing for sure, but wow just shocked. Kcals have dropped in the 4 week span almost 600 or so and still no change at all or no new lows.
Really confused I want to really finish strong, but i am not seeing the scale move, but again my training is good, strength is good, mood and energy good. Just the missing varaible really in the equation right now.
Click to expand...

If you're obviously losing bodyfat (and our girths are decreasing in some areas but perhaps increasing in others) but the scale is not moving it could mean that you are a) gaining muscle mass as you lose the bodyfat, b) holding water/food, or c) another factor. Maybe you need to change your calories again and not go so low, but cycle more, with more high days, or change something re training, like perhaps the cardio factor re more or less or HIIT vs. LISS...

~Rosie~
 
Rosie Chee said:
If you're obviously losing bodyfat (and our girths are decreasing in some areas but perhaps increasing in others) but the scale is not moving it could mean that you are a) gaining muscle mass as you lose the bodyfat, b) holding water/food, or c) another factor. Maybe you need to change your calories again and not go so low, but cycle more, with more high days, or change something re training, like perhaps the cardio factor re more or less or HIIT vs. LISS...

~Rosie~
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Being my kcals were around 2800 then got down to 2000 now (in the span of 5 weeks) and being this is my 13th week of cutting there is 0 way someone is going to gain muscle mass as calories dwindle, that just defies human nature, science, and also the human body and the net energy balance equation. If you dont fuel a car how can you expect it to go? I am basically running near my BMR right now in terms of kcals, considering the amount of cardio/training i am doing a week + being on my feet + NEAT that i expand being in that much of a deficit and not losing is quite mind boggling.

I could be holding water, perhaps, could be holding food (but again my bowel movements are still regular).

I do 1 high day a week (Cheat meal) Jason (My nutritionist) has tried to do refeeds thrown into the mix too and i held it for days
My training changes every 4 weeks so that is constantly changing, that is not a factor.

My cardio also has been changed and moved around (various forms of HIIT/LISS)

got ya covered :)

thats why i have a nutritonist/diet coach (Contest prep coach) who i have been with for over 5 years now and he knows my body damn well (jason Theobald) and Austin Stout from Team Inov8 Elite Performance does my training.
 
Inov8 Elite Performance
Mesocycle #11
Week 2 Day 1

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

1A. Deadlift (sumo) 1:1:1:1
280 x 8 (3 Sets)

1B. Pull Up 1:2:1:2
BW X 8 (3 Sets)

1C. Rack Pull (mid Shin) 1:1:1:1
320 x 8 (3 Sets)

2A. WG Neutral Grip Pulldown 1:1:3:0
100 x 12 (4 Sets)

2B. 45 Degree CG Pull Down 1:3:3:1
100 x 8 (4 Sets)

3. Seated Low Row (drop set) 1:2:1:1
120 x 8 ----> 100 x 8 (2 Sets)

4. Wide Grip Bent Over Smith Row 1:1:2:1
3-25lb Plates x 12 (4 Sets)

5. DB Row (Alternate Hands 0 Rest) 1:1:1:2 -
70 x 8 (4 Sets)

6. Calf Raise Leg Press 1:3:1:3
6 Plates Side x 10 (4 Sets)

Post=Workout:

Cellucor Cinnamon Swirl Blueberry Loaf:

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Pulled my back very bad
Stopped immediately and then left
Took me almost 10 minutes to get dressed my low back is in so much pain. After school I am just going to ice and heat all night and pray it gets better. May have to take off for a while until i get some mobility back.
 
The Solution said:
Pulled my back very bad
Stopped immediately and then left
Took me almost 10 minutes to get dressed my low back is in so much pain. After school I am just going to ice and heat all night and pray it gets better. May have to take off for a while until i get some mobility back.
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Feel better soon buddy! Hate it when I pull the lower back, can't even tie my shoes when that happens.
 
The Solution said:
Pulled my back very bad Stopped immediately and then left Took me almost 10 minutes to get dressed my low back is in so much pain. After school I am just going to ice and heat all night and pray it gets better. May have to take off for a while until i get some mobility back.
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Oh man, sorry to hear bud. What were you doing that caused it?
 
The Solution said:
Pulled my back very bad
Stopped immediately and then left
Took me almost 10 minutes to get dressed my low back is in so much pain. After school I am just going to ice and heat all night and pray it gets better. May have to take off for a while until i get some mobility back.
Click to expand...

That's brutal man. Sorry to hear. Hopefully you'll be back pretty quick with some good rest and recovery.
 
The Solution said:
Pulled my back very bad
Stopped immediately and then left
Took me almost 10 minutes to get dressed my low back is in so much pain. After school I am just going to ice and heat all night and pray it gets better. May have to take off for a while until i get some mobility back.
Click to expand...

****ty deal, hopefully you recover soon
 
pete8407 said:
Oh man, sorry to hear bud. What were you doing that caused it?
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Rack Deads

Back is getting tighter and more painful as the day goes on
Feels like someone stuck a dagger in the middle of my low back.
Going to heat/ice after school and hope for the best, if it gets worse ill go to the doc. Just gonna try and bear this out

i wont be doing any training or cardio until i can stand up out of a chair without my back buckling up on me.
 
The Solution said:
Rack Deads

Back is getting tighter and more painful as the day goes on
Feels like someone stuck a dagger in the middle of my low back.
Going to heat/ice after school and hope for the best, if it gets worse ill go to the doc. Just gonna try and bear this out

i wont be doing any training or cardio until i can stand up out of a chair without my back buckling up on me.
Click to expand...

That sucks man, rest and anti inflammatory meds should help if it is just a strained muscle. Hope you feel better soon.
 
The Solution said:
Rack Deads Back is getting tighter and more painful as the day goes on Feels like someone stuck a dagger in the middle of my low back. Going to heat/ice after school and hope for the best, if it gets worse ill go to the doc. Just gonna try and bear this out i wont be doing any training or cardio until i can stand up out of a chair without my back buckling up on me.
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Oh man, I wishing you a speedy recovery
 
talked to a sports trainer who aided me during when i tore my MCL my senior year of high school and he stated to ice 20 minutes on, 40 minutes off. also to do this while lying on my stomach and propping up my elbows to extend my back and stretch it while icing it. He said to not use heat for 48 hours.
 
The Solution said:
talked to a sports trainer who aided me during when i tore my MCL my senior year of high school and he stated to ice 20 minutes on, 40 minutes off. also to do this while lying on my stomach and propping up my elbows to extend my back and stretch it while icing it. He said to not use heat for 48 hours.
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Yea when I strained my back the doc told me the same thing. Apparently the heat can make the inflammation worse. Also be really careful the next few days as simple movements can injure it further if your not conscious of what you're doing. Lol i struggled to put socks on for like 5-6 days the last time I strained it.
 
The Solution said:
yeah ^^^ i have trouble getting dressed.
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If it is the same issue I had then anti inflammatory meds will be your best friend for the first 48 hours as it will help the tightness which is what can cause pain days later... I used Aleve since it is probably the strongest OTC for that. By day 4-5 you should feel considerably better lol.
 
Going to head in and see my Sports Trainer/Chiro I had when I played HS football tomorrow, hes gonna check me out and let me know about time table on recovery, some things to do, and how to treat what I am dealing with to see if he can help speed up recovery. ill take anything I can get at this point on my back.
 
Wishing ya the best man, felt something similar that sat me down a few days but iced and got some Dry Needling done when the tenderness went away and I rebounded pretty quick.
 
Well after getting my bloodwork and lipids back Its good to know I dont have HIV or Hepatitis
My overall cholesterol rose a bit, but my HDL (Good Cholesterol) Rose and my Triglyceride levels rose as well (which is also good)
Omega 3 and 6 levels also rose higher in the adequate range and I dont eat fish (just use omega 3 capsules)
My Saturated Fat levels rose too but for the better in the appropriate range
Mono and Poly Saturated Levels were also in check and my blood pressure lowered (which is good as well)

Guess that is what happens when you get most of your fats from Omega 3 Capsules (2g EPA/DHA a day) and eat mostly whole eggs, or red meat as your primary fat sources (some nut butters here or there). Tell them doctors to eat those whole eggs :)
 
Still hanging in there.
Back is not 100%, but I am still getting therapy (electrodes + Heating + Stretching) after teaching during the week with my high School Trainer and making great improvements in flexibility, overall stiffness, and pain in my lower back.
I am going to work on some light cable/machine work this week on my back and with legs to see how it holds up. I hope to be cleared soon sometime this week to be able to get back to olympic lifts (benching/squatting/deadlifting) pain free. Again this is not something I want to have flare up anytime again soon, so I am making sure i come back 100%.

ON the diet front, I have hit a few new lows around the 174 mark, took a cheat meal on Friday, spiked 2 pounds but baselined the very next day (Sunday today), so that goes to show I went right through it and hope to hit some new lows this week.

Overall the back is not horrible, but slowly getting better. Just going to take it day by day and see how I feel from there.

Austin is doing some modification on my workout split to remove the rack deadlifts/deads and replace with things like hypers/back extensions which are not as taxing as an olympic lift.

if we bench, we are going to do so with a total flat back and forgo the arch which would place excess stress on my low back where the spasm hit. Also when doing some therapy the trainer noted how tight my low back was on my left sdie (where the spasm) happened, so the muscle basically locked up. Overall work is being done and its getting better, just a matter of time before i am 100%


Final review will be up when i finish off a few more doses of what is left, and get some final pics up for the before/afters.

Sorry for the delay, but this injury really set me back bdcc and other reps.
 


PES Stack Final Review

Weight Change

Start Weight: 187
End Weight: 173

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Throughout this log as I continue to cut I will hope the addition of The PES Shredding Stack (Alphamine, Alpha T2, PES Erase pro, Select, and Forskolin 50) looking to drop a good 10-15 pounds if not more and visible mirror changes which is key while holding my fullness/size/strength. ----> ACHIEVED

Mirror Change


Pretty evident from the mirror that there was huge changes on the front side and also on my legs, back double bicep shows much more definition and lower back is starting to dial in after dropping 15 pounds on this run with the stack. Overall pleased with the changes, but besides the minor slip up with the back injury everything played it course.


Focus/Energy

Dosed at 2 Alphamine + 1 Alpha T2 Upon Waking With Erase Pro + Forskolin 50
Dosed 1 Alphamine + 2 Alpha T2 + Forskolin 50 6-8 hours later

Energy and Focus were never a problem this entire log, over 300mg caffeine spaced out was plenty to fuel workouts and also aid as calories dropped during my run. I have had some good Numbers being put up in the gym and also hitting some all time PR's to boot on Incline Bench, Squat for reps etc. Very pleased with how my performance in the gym correleated with what I saw on the scale.

-- Small bit of stomach discomfort upon starting the Forsokolin 50, but that resided after I did get use to it which is common.

- Overall I was very happy with this run, just like my previous run without the erase and forskolin there was a lot to see in the mirror, in the gym, and also the benefits it played towards my workouts and "Hardening" up

I would absolutely suggest this stack to anyone who wants to give a fatloss run a go after a stim break to aid them with focus, the mirror change, and also taking your results to another level if your diet and training are in check.

​
 
Great work as always bob. Thanks again for all the effort and detail.

I was sad to see the back issue so take care of that and heal up man!
 
Thanks guys.. Just putting in work and with it and a good supplement company (PES) one which i trust very much I will always be a continued customer.
 
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