2010 Double T Men's Challenge Log

[Mr. Markus]

Day One: Just got the NO-Beta/Creadyl and stacking it with MuscleTech GAKIC.

Good workout today. Kinda long for my liking. As far as the supps, so far so good!

Workout:


Week 1 (Straight Sets)
Workout 1 Sets / Reps Rest Weight
C – Flat BB Bench Press 3 x 5 60 sec. 230
C - Seated Cable Rows 3 x 5 60 sec. 175
C - Squats (One-Legged) 3 x 5 60 sec. 185
C - Sumo – Style Deadlift 3 x 5 60 sec. 225
SJ – DB Hammer Curls 3 x 5 60 sec. 50lb. DBs
SJ - Standing Calf Raises 3 x 5 60 sec. 225

"Perfect 10" Focus Areas: Calves and Quads

Leg Extensions: 6 x 5 190lbs. 75 sec. rest
DB Calf Raises: 6 x 5 80lb. DBs 75 sec. rest

Tommorow: Cardio & Abs

~Peace~

[Credz]

Nice! What is your dosage and diet like?

[Simpy]

Glad to have you on board! I've sent you a return PM.

Edit: You have chosen not to recieve PM's so. . . . Here's what I wrote.

Here's the suggested log format: http://contest.double-tsports.com/tr...log_format.php

It's important that you keep the readers updated on the products you are using and the way that your body reacts to them.

Best of luck.

[Mr. Markus]

Nice! What is your dosage and diet like?

Pre-Workout: 2 capsules of NO Beta, 1 capsule of GAKIC, and 2 scoops of Creadyl.
Post-Workout: 2 scoops of Creadyl & Muscle Milk

No set diet yet, however I do have rules:

Eat 5-6 X per day
High protein amount (except pork)
Push for 1 gallon of water per day (very hard)
No eating after 8pm (even harder)
Largest meals are within 2 hours before/after workouts

I'll probably have a more set plan within the next few days.

Mr. Markus

[Mr. Markus]

Day 2: Perfect 10 Training

Today’s Workout went a little like this:

Incline DB Bench Press: 3X8---80lbDB
DB Upright Rows: 3X8-----135lb
One-Legged Split Squats: 8X3----90lbDB (70s rest)
Good Mornings: 3X8----125lb
BB Bicep Curls: 3X15,12,8-----85lb, 120lb, 140lb
Dips: 3X25----+25lb plate, 3X20----+35lb plate---3X50 BW
Seated Calf-Raises: 8X3----230lb (70s rest)

**All other exercises---90 sec. rest**

Pre-Workout: 3 capsules of NO Beta, One Capsule of Gakic, 2 scoops of Creadyl.
Post-Workout: 2 scoops of Optimum Whey

My mood going into the workout was relaxed (not much goes on ‘round here). It was a very humid day today, so I sweated through everything during the workout. However, I never got fatigued.

I wanted to focus on two things during this workout: Technique and explosion. I wanted to move the weight quickly, but with perfect form. For the most part, I think I accomplished that. I would grade the products on a scale of 1-10 with a 9 for Creadyl and an 8 for NO Beta. I have no soreness and I felt a lot stronger than normal. The only thing I can say that’s somewhat negative is that I haven’t seen the ‘massive muscle pumps’ that the NO Beta promises. Other than that, it all works!!!

Ratings: Creadyl/NO Beta

Mood-9
Alertness-9
Drive-10
Recovery-10
Focus-9
Pump-6
Strength-10
Energy-10
Taste-9
Nasty-1
OVERALL: 83/100 (8.3)

-Until the next time…


~Mr. Markus~

[Credz]

Nice looking workout man! Diet sounds good too. I hate it when its humid in the gym, I always get drenched in sweat its like they do not turn the AC on at all.

[Simpy]

I'm confused about the nasty rating of 1. What's a "nasty"?

[Mr. Markus]

I'm confused about the nasty rating of 1. What's a "nasty"?

I put '1' b/c it tastes good!!! I guess I wasn't clear on how to rate "nasty" on a 1-10 scale; but the rating I gave was not negative.

~Mr. Markus

[Mr. Markus]

Nice looking workout man! Diet sounds good too. I hate it when its humid in the gym, I always get drenched in sweat its like they do not turn the AC on at all.

I don't really mind it. The sweat lets me know that I'm workin'!!! It also reminds me of training camp for football back in the day LOL!!!!


~Mr. Markus

[Mr. Markus]

I used one scoop of Creadyl and 3 capsules of NO Beta 2day for a 'light' workout.

Went into the workout feeling good...Another hot & humid day 2day though. I actually got in a good amount of cardio 2day, which was my main goal comming in to 2day's workout.

The actual workout was:

Cardio: Basketball - 100 jumpshots (approx. 15-20 min.)
Sled push (4 X 50 yards)

Weight Room: One-Legged Extensions: 2 X 40 reps in 30 sec. (Hydrolic Machine using resistance bands)
Standing Calf Raises w/DB's: 2 35lb DB's 2 X 25
Standard Pull-Ups: 2 X 25
***All with 120 sec. Rest***

Core/Abs: Oblique Crunches: 3 X 35 (both sides)
Decline Crunches: 3 X 20 w/50 LBS (2 25lb plates)
Standard Sit-Ups: 3 X 25
Crunches: 3 X 25, 50, 100

Drenched w/sweat, but feeling nice -n- strong. Mood is excited for tommorow!!! Tryna cut up the frame!!!

Holla

~Mr. Markus~

P. S. - Ideas, Suggestions: I'm open to BOTH giving and receiving ideas on diet plans, supplement use, and workouts. Let's talk!!!

[Credz]

Have you tried doing HIIT? Thats pretty good to do when trying to cut up. I like doing it on the stationary bike. Always maybe try doing some supersets, always find that those help me look leaner as well.

[Simpy]

I put '1' b/c it tastes good!!! I guess I wasn't clear on how to rate "nasty" on a 1-10 scale; but the rating I gave was not negative.

~Mr. Markus

I would just take it out. The taste rating will sum up the flavor for you.

Have you tried doing HIIT? Thats pretty good to do when trying to cut up. I like doing it on the stationary bike. Always maybe try doing some supersets, always find that those help me look leaner as well.

I love HIIT training. Especially when I start to get pretty exhausted from a cut. The fact that I can go all out for 15-20 minutes and then just be completely done with it is very appealing.

[Mr. Markus]

Have you tried doing HIIT? Thats pretty good to do when trying to cut up. I like doing it on the stationary bike. Always maybe try doing some supersets, always find that those help me look leaner as well.

I usually do supersets at least once a week. I guess I'll try HIIT to see how that works for me. Thanxxx.

[Credz]

HIIT should work good!

[Mr. Markus]

I was excited going into my workout.....exhausted coming out. Saw that the leg extension machine was broken... Today was all-leg day. But, I went back to basics. Here's today's workout.

Front Squats: 3 X 10
Step-Ups w/50lb. DBs: 3 X 10
Overhead DB Squats w/40lb. DBs: 4 X 10
Walking Lunges w/45lb. Plate Overhead: 2 Sets Down & Back 20 yards
BB Split Squats: 2 X 10
Standing Leg Curls: 3 X 10
Straight-Legged Deadlifts: 4 X 10 (225lbs.)
Lying Leg Curls: 4 X 10
DB Calf Raises: 5 X 10 w/50lbs. (60 sec. rest)

Then finished up the workout w/250 ball crunches and was flat out done 4 the day!!!!!!

Used the regular dose of supps: 3 NO Beta Caps, 2 scoops of Creadyl and One Cap of GAKIC
I plan on testing out the 'HIIT' theory on Friday (thanx Credz). Off day 2morrow, I need the rest, My Legs are dead!!!

~Peace~

Mr. Markus

[drooks10]

Looks like you are doing work in here, Mr. Markus. I would suggest you move this log though over to the Transformation Contest Section of the forums. That way you can interact with other contestants easier.

Good Luck!

[Credz]

Good looking workout man! HIIT will work good for you, Im sure

[Mr. Markus]

Today I came in intending to try HIIT training to get myself 'cut up' a lil' bit...However, after taking 2 scoops of Creadyl and 3 NO Beta Caps, I took it a little bit further...

Started out by ride my mountain bike...outside, multi-terrain (grass, rocks, dirt, potholes, etc...). I went for 20 minutes total, going all-out in 4 4-min. intervals (coasting in-between).

Afterwards, I took a GAKIC got into the weight room. The workout was as follows:

Chest:
Incline DB Bench: 4 X 10; 60lb, 70lb, 70lb, 80lb DB's
Flat BB Bench: 4 X 10 (Fat Gripz Bar); 195lb, 205lb, 225lb, 235lb
Decline BB Bench: 4 X 10 (Fat Gripz Bar); 200lb, 200lb, 215lb, 225lb
DB Flys on Stability Ball: 4 X 10; 45lb, 45lb, 50lb, 50lb

Calves:
Donkey Calf Burnout: 7 X 5; 160lbs; 75 sec. Rest

Abs:
150 Ball Crunches
100 Decline Crunches

The Fat Gripz are a new challenge (You should try it if you havent already). The workout really beat my @ss, but I got it done!!!

I'm out!!!

~Mr. Markus~

[Simpy]

How was your pump after all that? Are you getting sore?

[Mr. Markus]

No soreness. My pump was maybe above average.

~Mr. Markus~

[Credz]

Nice! Did Chest today myself! Did a lot of Cable Flyes focusing on pumping the blood in my chest. Felt great!

[Mr. Markus]

Really burned out today....
Dosage: 3 NO Betas, 2 scoops of Creadyl.
I went hard - probably take the next two days off to recuperate. This is why...

Back:
PULLUPS (GRIP VARIATIONS): 5 x FAILURE (Bodyweight [201.5lbs] 20reps, 25lb plate 12 reps X 3 sets, 45lb 7reps)
BENT OVER ROWS: 5 x 8 (170lbs, 190lbs, 200lbs, 215lbs, 225lbs)
HYPEREXTENSIONS (WITH WEIGHT): 5 x 12 (25lb plate for 3; 45lb plate for 2)
DEADLIFTS: 3 x 10 (315lbs)

Biceps:
CURLS (STRAIGHT BARBELL): 4 x 10 (Fat Grip Bar; 110lbs X 1, 115lbs X 2, 120lbs X 1)
ONE-ARMED STANDING CONCENTRATION CURLS: 4 x 10 (45lb X 2, 55lb X 2)
INCLINE CURLS: 4 x 10 (35lb X 2, 45lb X 1, 50lb X 1)
HAMMER CURLS: 4 x 10 (45lb X 2, 50lb X 2)

Calves:
STANDING CALF RAISES: 3 x 15, 15, 18 (190lbs)
SEATED CALF RAISES: 3 x 15 (235lbs)
STANDING CALF EXTENSIONS: 3 x 20 (60LB DB'S)
DONKEY CALF RAISES: 3 x 10


After that, my decision is to take 1-2 days completely off, stretch and rest. My arms are burning!!!! Good pump today in the biceps, even in the calf muscles.

Peace

~Mr. Markus~

PS: Progress pics coming soon...

[Credz]

Nice! I love workouts that really hammer me afterwards. A days rest is well deserved! Enjoy it man!

[Mr. Markus]

On 2 scoops of Creadyl and 3 NO Beta Caps.....

Shoulders, Traps, Abs

SHOULDERS & TRAPS:
BARBELL MILITARY PRESS: 3 x 10 (120LBS FOR 1, 140LBS FOR 2)
LATERAL RAISES: 3 x 10 (35LB FOR 1, 40LB FOR 2)
FRONT RAISES (PLATES/DUMBBELLS): 3 x 10 (45LB PLATE FOR 1, 40LB FOR 1, 50LB FOR 1)
REAR DUMBBELL RAISES: 3 x 10 (40LB, 50LB, 60LB)
DUMBBELL MILITARY PRESS: 3 x 12 (45LB, 50LB, 60LB)
DB UPRIGHT ROWS: 3 x 12 (60LB)

ABS:
300 FLOOR CRUNCHES

FAILURE SETS
QUADS & CALVES:
ONE-LEGGED EXTENSIONS: 3xFAILURE (125 LB)
ONE-LEGGED STANDING CALF RAISES: 3xFAILURE (65LB DB)
(60 SEC. REST)

NICE PUMP TODAY

PROGRESS PICS ON MY BP PAGE ....

Tryin' to make moves...Thingz 2 do...Peace!!!

~Mr. Markus

[Mr. Markus]

The regular: 2 scoops of Creadyl & 3 caps of NO Beta.

My mood was very 'business-like' today...felt good though. Anyway...

The workout: Back & Hamstrings

BACK:
PULLUPS (GRIP VARIATIONS):7 x FAILURE (No Weight: 10; 25lb.x3: 7 each, 35lb.x2: 6 each, 50lb.x1: 5)
BENT OVER ROWS: 5 x 8: 225lb. **New RM**
ONE ARMED DB ROWS: 5 x 5: (100LB for 3, 110LB for 1, 120LB for 1)
SEATED LOW ROWS: 5 x 10: (RESISTANCE BANDS)
HYPEREXTENSIONS (WITH WEIGHT): 5 x 12 (25 LB PLATE)


REVERSE HYPERS: 3 x 10
STANDING LEG CURL: 3 x 10 (HYDROLIC MACHINE & RESISTANCE BANDS)
ROMANIAN DEADLIFTS: 4 x 5 (300LB for 2, 320LB for 2)
LYING LEG CURLS: 4 x 10
SELF-ASSISTED HAMSTRING RAISES: 4 x 10
HAM -N- GLUTE RAISES: 5 x 10

I will be posting some new numbers soon...(ego boost!!). Maybe I'll take a day off of the weights and focus on cardio and core work tomorrow.

Peace....

~Mr. Markus~

[Mr. Markus]

Today's workout was a little different...

I decided to switch up my load and number of exercises to focus on less sets, more reps and of coarse...Cardio.

First, I pushed myself for 15+ minutes of running in intervals (4 min. run, 1 min. walk X 3)

Then, I took my regular supps (Creadyl & NO Beta) and proceeded with my new Total Body Workout; which was:

Decline DB Bench: 3 x 15 (60lbs., 65lbs., 65lbs.)
DB Flys of Stability Ball: 3 x 15 (45lbs., 50lbs., 55lbs.)
Decline Ball Pushups with weighted vest: 3 x 15 (20lbs.)
Goblet Squats: 3 x 15 (80lb DB, 90lb DB, 100lb DB)
Reverse Crunches: 50 reps
Knee Raises (Bench): 50 reps
One-Legged DB Standing Calf Raises: 3 x 15 (40lb. DB, 50lb. DB, 55lb. DB)

My body felt really good today-mainly b/c I went through about 20 variations of flexibility exercises and stretches 10 min. before/after my workout and my body responded very well.

Time to Retire....for today at least....

~Mr. Markus

[Credz]

Some nice workouts for sure! All of them sound great, wow! Those pic look amazing too, Congrats on all the hard work so far! How you liking the intervals for cardio?

If you haven't already you should join Double-T's bulging bicep bodygroup. You'd be a great addition to the group!

[Mr. Markus]

Cardio is pushing my limits. But I feel myself getting into "real shape".

Thanx 4 the invite BTW!!!

I'll take you up on the offer...


~Mr. Markus

[Credz]

Welcome man! Hope to see you posting in there soon!

I know what you mean. Haven't done cardio all week and today finally got to and I was drenched in sweat haha.

[Mr. Markus]

I know! It'll getcha if you haven't maintained a balance in cardio (aerobic) and weight training (anaerobic) exercises on a weekly basis.

Be on the lookout for a new workout cycle starting tomorrow...

**One**

~Mr. Markus