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01-11-2013, 12:16 PM #871
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01-11-2013, 12:26 PM #872
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01-11-2013, 01:40 PM #873
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01-11-2013, 02:47 PM #874
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01-11-2013, 05:22 PM #875
Quick Spam
Click here for Shin Guards: http://forum.bodybuilding.com/showth...post1008371233
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01-11-2013, 05:24 PM #876
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01-13-2013, 03:27 AM #877
Alright, off to the gym in a few minutes to do my 7am leg workout. Will be following Kenshin's recommendation above. Definitely hope the Craze kicks in soon, slept like crap (my son was in bed with us coughing all night) and went to bed in a bad mood after watching the Broncos choke... Got my leg sleeves ready as well Details in a few hours
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 03:43 AM #878
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176122
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01-13-2013, 06:00 AM #879
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01-13-2013, 06:40 AM #880
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01-13-2013, 06:41 AM #881
Posting update now. I would say the sleeves helped indirectly (I will comment on that in a moment), I don't believe they added pounds themselves (they are not that tight where they would offer help, I believe from what others have said you would use knee wraps for lift assistance)
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 07:01 AM #882
Day 65 (Thursday)
Off day
Day 66 (Friday)
Off day
Day 67 (Saturday)
Back and light chest work, nothing really worth noting
Day 68
Dosing:
4 caps Bioforge upon waking (4:30am)
5 caps NO Uptake w/ Carb/Pro shake (6:30am) / 2 caps NO Uptake w/ Carb/Pro meal (9:30am)
Workout: PHAT Day 2: Lower Body Power Day
Pressing Power Movement: Back Barbell Squats (Russian, week 9 day 2)
Warm Up Sets:
135lbs @ 3
185lbs @ 3
235lbs @ 3
Working Sets:
275lbs @ 1
305lbs @ 1
335lbs @ 1 (PR)
355lbs @ 1 (PR)
Cool Down:
225lbs @ 8
135lbs @ 12
Assistance Pressing movement: Leg Press
4 sets of 8 reps @ 450lbs
Notes:
- So there you have it, this not only concludes the 9 week Russian Peak Squat program, but also the last day of the log. I was able to hit 335lbs and 355lbs as my 1RM, so that gave me a nearly 50lbs increase in my squat 1RM during this program. Very happy with that.
- Here is the video of 335lbs. Unfortunately my phone died right after so I couldn't video the 355lbs set. I would say though that even though I was able to rep the 355lbs, I definitely had a bit of a form breakdown at the bottom, whereas with the 335lbs I felt I was able to control my form.
- First time using the knee sleeves, absolutely loved them. They provided a lot of warmth to my knee and most importantly gave me some added stability. I have always had knee issues (since I was a teenager I would periodically pop my knee out). Since I have started squatting heavier I have been very conscious about my knees. Even though I haven't run into any issues, there are sets where my knee feels less then stable. With the knee sleeves my knees felt stable from the moment I put them on. The sleeves don't have the type of build (at least on me) to really give any assist with my lift, but I would say indirectly it helped me lift a little heavier as my knees felt stable and I could put my focus solely on lifting the weight.
- Goal of this workout was obviously to lift max weight, so I just decided to do some light leg presses after and call it a day.
- Of course I can't wrap up the last workout without some ladies, but I will post them later with some final thoughts/review of BioForge and NO UptakeKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 07:06 AM #883
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01-13-2013, 07:15 AM #884
Not sure what I am doing. I was thinking about taking a break from logging, but I may run another supp log here, a bit more general since I have a bunch of supps I want to try out over the next month (looking to clear out my supp cabinet so everything is game!!!). Still have to figure out what training program I want to follow as well (most likely just a squat program). I am sure I will have some sort of log up, will post here about once I sort it all out.
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 09:23 AM #885
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01-13-2013, 09:29 AM #886
I will attribute the 1RM jump as much to noob gainz since I had never trained Squats seriously. I will give you some credit as well for pushing me
Yeah, went with the Mediums as well. Snug fit but not too tight to be uncomfortable. Really enjoyed the stability and warmth they provideKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 09:43 AM #887
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176122
Thanks man, but I knew you'd make big gains just because you'd never done a structured squat program. Just needed a little push here and there, but you put in the hard work under the bar!
It would have been epic combined with the serious bench gains you were making on Macenko. But at least you found that you respond well to good programming based on prescribed sets/reps/weight, and that's something you can take away from this log## chillin at home crew
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01-13-2013, 09:49 AM #888
Agreed. I got what I needed from PHAT, especially since when I started getting real serious the goal was more on a prolonged cut/recomp. I will probably still use the template in some fashion, but look to incorporate structured programs for the major lifts (with Squats really being the only program I can follow for now). I prob won't do Smolov, I don't like having set leg days (same days every week), just easier with my schedule. I will probably do a little deload/doggcrapp for the next week or two, and then start up again (either using my new 1RM with Russian Peak or possibly Madcow or possibly other). AT some point I should make an appt with an Orthopedist as well, make sure my injury is something I can just let heal/rehab naturally (unless the only way to fix is surgery I refuse to go that route)
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 10:00 AM #889
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01-13-2013, 10:36 AM #890
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01-13-2013, 12:12 PM #891
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01-13-2013, 12:16 PM #892
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01-13-2013, 12:25 PM #893
Squatted 355 today for the first time myself lol
You seem to be squatting with the bar up higher on your traps(at least it looks way in the vid). Have you tried using a low bar squat? Actually checking twice it looks more inbetween high and low than either of the two.NSCA CSCS
Online Coach and Brofessor
http://www.biggerfastersmarter.com/
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01-13-2013, 12:30 PM #894
Yeah, I would say I am somewhere in between. I just let the bar settle in to the grooves on my back which seems to be somewhere in that mid point. As I have grown my traps it has made it much more comfortable with the bar and the bar falls more naturally into that mid point.
Congrats on the squat as well!Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 02:49 PM #895
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01-13-2013, 03:38 PM #896
Final Review:
Dbone's Three Stooges Log - FINAL REVIEW
The Players -
Bioforge
AppNut NO Uptake
Goal -
Bulk / Strength
Stats -
Height: 5'11"
Beginning Weight (11/6/2012): 191lbs
Ending Weight (1/13/2013): 198-200lbs
Typical Dosing -
- Bioforge 4 caps first thing in the morning on an empty stomach, every day
- NO Uptake - varied between 5-7 caps, pre and/or post workout
- X Factor never made an appearance due to an injury
Lifting Program -
Layne Norton's PHAT + Macenko (Bench) + Russian Peak (Squats)
Diet -
Didn't go too crazy tracking. I would guess I was around 2,600 - 3,200 calories, 250-350g carbs, 75-100g fat, and 200ish protein
Results -
First off, understand that my results will be slightly skewed as a pec injury made me alter my workouts (rather drastic in some cases)
* Appetite - Bioforge definitely gave me a nice boost to my appetite. Other supps I have used I have found bumped up my appetite a bit more, but I felt this was a nice balance.
* Strength - Well, this was the main goal of this log, and although I suffered a setback I would say my strength definitely picked up, hitting significant PRs on Squats, and if not for my injury I have no doubt my bench numbers would have come through as well.
* Vascularity/Muscle Fullness - Really had some great muscle pumps / fullness within the first month of this stack. I found that NO Uptake got better with continual use, wasn't really a "use once and feel right away" product. The combination of NO Uptake and Bioforge really seemed to shine for me here
* Libido - With Bioforge there were definitely periods where libido was on fire, but overall I would say it remained at a "comfortable" level
* Body Recomp - Well, recomp wasn't really the focus here. Instead it was a bulk, but with the goal of doing as lean as possible. I would say for the first month or so I made great progress with the stack combined with my training/diet. I was able to add a couple of pounds which to me was all LBM. As the log went on and I had to slow down due to the injury, my body composition took a little bit of a hit. However, at the end of this log I am happy with the balance between LBM and increased BF (just one of those what could've been had I stayed injury free)
* Most Noticeable Body Part Improvement - Legs and arms
Side Effects -
* Acne/Oily Skin - minimal
* Joint Soreness - None
* Muscle Soreness - Had some strong DOMS as the start of this log (I attribute that more to starting the two training programs), but overall felt recovery was on par with what I expected
Brief Summary By Supp -
* Bioforge - Libido increase, muscle fullness, increase in strength, increased alpha feeling, good mood / sense of well being
* NO Uptake - muscle fullness, vascularity
Noteworthy PRs -
- Rack Lifts - 515lbs @ 3
- Back Squats - 355lbs @ 1 (50lbs+ gain in 9 weeks)
- Flat Bench - never got a chance to test out 1RM, but at the start of this log I had a 1RM of 275lbs, about a month in before my injury I hit 255lbs for 8 reps, and really believe I could have hit 300lbs+ had I had the opportunity
Final Thoughts:
I must say I really enjoyed this stack, it really tied in nicely with my goals and both Bioforge and NO Uptake seemed to get better with continuous use. This log was also supposed to include X Factor but my pec injury forced me to scrap that for now. That is also the reason why this log will only be 9 weeks instead of the planned 12.
The Road Ahead:
Hard to say. My pec injury really has slowed me down in some respects. I continue to go at it 100%, but will have to keep my workout schedule adapted until I can get to 100%. This means continuing to thrash my legs and arms, doing what I can with my back (should only be slightly limited) and shoulders, and rehabbing my chest.
Big thanks to everyone for following along, and especially for providing motivation b/c I don't know if I would have gone full steam with the rest of this log after my injury. I will post back here shortly if I am going to start a new log ...
Last edited by dbone1026; 01-14-2013 at 05:19 AM.
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-13-2013, 11:21 PM #897
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01-14-2013, 04:52 AM #898
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01-14-2013, 05:16 AM #899
Thx bro, and of course for all the support, motivation, and emails about wanting to move in with me ...
I was a little hesitant to focus too much on the weight increase with squats b/c I don't want people to have unrealistic expectations of what this stack/supps can do. The progress I made was from hard work, diet, and a structured program. What I felt is that the BioForge/NO Uptake stack gave me that extra push and support to go in line with my goals.
I can't guarantee I will let you in the door for the next oneKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-14-2013, 05:18 AM #900
New "log" is up ...
http://forum.bodybuilding.com/showth...hp?t=151103553Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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