Before I get this log under way, I'll explain a little bit about myself and what other supplements I'll be using during the month (aside from M5 of course).
First and foremost, this is the first log I've decided to do, so I welcome any tips, pointers, or critiques with wide open arms! I am 23 and weigh in at 190-195 depending on what day of the week ya catch me. I've been hitting the gym off and on since I was 18 but only recently was able to dedicate myself the way I should thanks to finishing up college. The only supps I'll be using during this 30-day log are as follows:
Protein blend - Gaspari Nutrition's Myofusion Probiotic (2 scoops mixed with 16oz skim milk immediately post workout)
Multi - Universal's Animal Pack (1 pack each morning)
ON ZMA (3 tablets before bed)
Cellucor C4 (only 1 scoop on those mornings where I feel like I need the extra kick in the @$$)
I'll try to update the log each morning after my workout, but there may be some days that I won't get around to it until I get back from the office. Again, any pointers or tips that you all would like to throw out there would be greatly appreciated. Thanks guys and hope ya enjoy!
So, today was my first day on with the M5. I've been a long-time user of other Cellucor products (NO3 black chrome, D4 Thermal Shock, and C4 Extreme) and am really hoping that the M5 performs as well as the others have. Mike from Cellucor was kind enough to hook me up with this 30 day supply as part of testing group (Black Ops), so definitely want to say thanks to the guys over at Cellucor for the hookup!
I'm going to try to stick with the recommended 2 scoops of Ignite and 1 scoop of Build from the 2-in-1 container. The first thing I noticed was that it mixed, in cold water, PERFECTLY. There didn't seem to be the settling in the bottom of the shaker that you usually see with these products. The taste was ok. I expected a little better, but it may just be that their Blue Razz C4 absolutely spoiled my taste buds. Nonetheless, it still has a decent flavor, and I didn't find myself attempting to chug it down all at once to avoid actually having to endure the taste. The mental focus was definitely there with this, but I didn't quite get the pumps I had expected. I won't pass judgment this early on though!
Today was a shoulders day for me...I DESPISE shoulder days...even more than leg days if you can believe it! Here's what I put in today:
Barbell Military Press – 125x8 135x8 135x6
Lateral Dumbell Raise – 40x8 45x8 50x8
Dumbell Shrugs – 180x8 190x8x2
Weight Plate Front Raise – 35x8x3
Barbell Shrug – 180x15 230x12 270x10 230x15
Rope Face Pull – 42.5x8 60x8x2
Standing Military Barbell Press – 75x8 85x8x2
Side Cable Crunches – 65x15 80x12 95x10 (for each side)
Tomorrow should give me a better glimpse into the effects of the M5 as it is a chest and calves day for me. I'll try to elaborate more on the workout and diet tomorrow, but 4am will be here before I'd care for it to be. :-/
Well, I must say that today was definitely a better workout with the M5 for sure. I am noticing that with most of the pre's I have taken gave me a noticeable jittery feeling, not necessarily bad, but still that feeling where I felt like if I wasn't constantly doing something then I'd go crazy. M5 doesn't give me that sensation, but I still felt like I could keep going even at the end of my workout. I typically don't mix in the Hammer Strength machines with my barbell/dumbbell/cable workouts, but I had ample time and energy today so why not keep going, right? Tomorrow is going to be a Quads/Hams day, but I'm really looking forward to Sunday's back workout to see how I perform.
Incline Dumbbell Flys - 90x12 100x5 110x5 120x5 130x5
Seated Calf Raise - 160x8 180x8 205x8
Flat Barbell Bench Press - 135x12 185x5 195x5 185x5x2 (had to go back down to 185 for the last two sets because the last rep on the set of 195 had a very bad feel to it that I knew would only get worse if I continued increasing weight)
Standing Calf Raise - 155x8 170x8 185x8
Decline Barbell Bench Press - 135x12 185x5 195x5x2 185x5
45degree Donkey Calf Press - 155x8 170x8x2
Decline Cable Flys - 40x12 50x5 60x5x3
Incline Barbell Press - 115x12 135x5x4
Cable Flys - 40x12 50x5 60x5 50x5x2
Hammer Strength Wide Chest Press - 140x12 180x5 230x5x2 250x5
Hammer Strength Decline Press - 140x12 180x5 200x5 220x5x2
As far as diet goes, I'm currently drinking my protein shake (2 scoops chocolate myo w/ 16oz skim milk) and will be eating my breakfast consisting of 2 cups of oats, 1tbsp light brown sugar, 1.5c skim milk, and cinnamon to taste. Lunch will be 2 turkey sandwiches on wheat bread with spinach and a slice of cheese along with 2c raw carrots on the side. Dinner will be 2 8oz tilapia filets with 2c steamed peas.
One last thing before I hop off of here and get ready to start the work day, does anyone have a joint support supp that they would recommend? My left elbow is starting to act up again on chest and bi days, so I'd like to see if it's something that starting a joint support supp would resolve. Thanks in advance and hope everyone has a good one!
P.S. Came across this picture yesterday and thought it was hilarious...what's your reason for working out? lol
Hey just picked up the myofusion probiotic series. Was wondering what the difference is from the regular myofusion? I guess it has more amino acids and a bigger blend of proteins? Im not sure.
(im also part of blackops and just started my cycle of m5 two days ago so ill be following along with your training log)
Congrats man, I actually was going to wait for the Cellucor protein, but couldn't resist Gaspari's cyber monday special lol. Aside from the extra EAA's and a much better blend of various types of proteins, it also has a probiotic blend that is supposed to aid in the digestion process, and I've also read in a few different places that it helps boost the immune system as well.
Good luck with the M5 and hopefully it treats us both well!
I got a little bit of an earlier start today that I would have preferred thanks to an internal alarm clock that doesn't care to differentiate between the weekdays and weekends, but it was a great workout regardless. Because it was so early (3:30a), I decided to add a scoop of Pink Lemonade Cellucor C4 to my M5, and it was the kick in the @$$ I needed to put everything I had in to this leg day (along with some ab exercises).
Here is the workout I put in:
Free Squat - 95x12 135x8x2 (very light weight for two reasons: quick warm up and thanks to knee problems I can't seem to keep proper stabilized form)
Alternating Prone Leg Curl - 130x8 160x8x2
Standard Leg Press - 270x8 320x8 360x8
Alternating Leg Extension - 160x8x3
Stabilized Squat - 180x8 230x8 270x8
Alternating Leg Press - 200x8 250x8x2
Weighted Crunch - 35x15 45x15 55x15
Weighted Oblique Crunch - 35x15x3 (each side)
I'm really beginning to like the effects of the M5, but today wasn't as clean of an energy thanks to the added C4. Either way it was a great energy. Sipping on my Milk Chocolate Myo shake now and will be doing my typical oats breakfast shortly. Tomorrow's workout is the one I've been looking forward too all week because I'm excited to see how the M5 helps with the back workout.
As always, if anyone has anything extra they'd like to see in this log don't hesitate to post it up, and I'll do what I can to make it happen.
Haha yeah I work out at Rush Fitness and yeah it's 24/7. I used to go at 5p right after work at my old gym, but the Rush is slammed at that point. I prefer to avoid the Jersey Shore wanna be's and be able to have as much access to the equipment that I need. I usually am at the gym by 4:30a during the week and 6a on the weekends (unless the old internal alarm clock gets me stirring earlier like it did today lol)
Yeah during the week I'm usually passed out by 9pm like some sort of old fart lol. Not so much on the weekends though. I shoot for at least 7 hours of sleep but gladly take more if I can pull it off.
haha yeah, you have to go to bed early to have enough energy in the gym. What are you currently doing for cardio or are you bulking with the m5? Im hoping to put on at least 5lbs from the m5
I usually try to get a couple miles in at least 3 days a week (keeping a 7:00-7:30 pace). I don't ever really do a big "bulking" phase. I used to jump on that bandwagon during the winter but realized that I never really kept much muscle gain because i was having to absolutely bust my ass once lake weather came around to get back in shape. At this point, I know that it's going to be slower gains but I'm trying to bulk little by little while still keeping a pretty lean diet if that makes any sense. I'd love to hit 220lbs while still keeping the bf % down, but it's definitely going to take some time haha.
I'd like to start about by saying that my glutes, quads, and hams absolutely hate me today for yesterday's workout lol, but this still didn't get in the way of an amazing back workout today. I'm sure that I am opening myself up to some criticism when I post my sets from today, but I lost track of time and didn't realize just how much I had done until I got I went back and looked through my written log. As usual, plenty of energy and focus to get me through the entire hour and a half thanks to the M5.
Here's the workout:
Wide Grip Lat Pulldown - 120x12 140x5x4
Close Grip Seated Row - 120x12 140x5 160x5 180x5x2
Dead Lift - 180x12 230x5 270x5 320x5x2
Bent Over Barbell Row - 75x12 95x5 115x5 135x5 165x5
Close Reverse Grip Lat Pulldown - 120x12 140x5 160x5 180x5x2
Medium Grip Seated Row - 100x12 120x5 140x5 160x5x2
Laying Barbell Pullover - 45x12 75x5 90x5 75x5x2
Dumbbell Shrugs - 160x12 180x5 200x5 220x5x2
Bent Over T-Bar Row - 45x12 70x5 80x5 90x5 115x5
Smith Machine Shrugs - 140x12 180x5 230x5 250x5 180x12
Wide Grip Seated Row - 100x12 120x5x2 140x5x2
I'm putting back my Myo Probiotic shake now, and will be eating 5 eggs (whole) and 2 slices of wheat toast for breakfast. I will be editing yesterday's post to update with the meal info shortly.
This week (starting with tomorrow's workout) I will be dialing back the weight a light and doing 3 sets of each exercise 12-10-8 to add a little variety since I've been stuck with the 8-8-8 and 12-5-5-5-5(chest and back) for the last few weeks.
I've added a few progress pics just to show exactly where I'm at with my back.
Last edited by dking88; 12-04-2011 at 04:52 AM.
Reason: Adding Progress Pics
Originator of "How many nice seafood dinners do you think it would take to seduce your panties off and turn you into my bedroom acrobat" in POF thread 2 years ago
"Hooooly Crap!" pretty much sums up this morning's workout. I couldn't decide on whether I wanted to hit bi's or chest, so I did both. For my pre workout I did the usual 2 scoops ignite and 1 scoop build along with a scoop of blue raz C4. I think I'll be adding the C4 for the remainder of the log for the added energy and pump. At this point, I can neither hold a clenched fist or extend all five fingers out all the way which I'm going to take as a good sign lol.
Today's workout:
Dumbbell hammer curls 70x12 70x10 70x8
Dumbbell incline flys 90x12 100x10 120x8
Standing Cable Curls 40x12 50x10 60x8
Incline Dumbbell Press 110x12 120x10 130x8
Preacher Curl 75x12 75x10 85x8
Decline Dumbbell Flys 60x12 90x10 100x8
Straight Bar Barbell Curl 65x12 75x10 75x8
Flat Bench Dumbbell Flys 70x12 80x10 110x8
Rope Hammer Curls 60x12 70x10 85x8
Decline Dumbbell Press 90x12 110x10 120x8
Isolated Dumbbell Curl (done on the back of an incline bench) 60x12 65x10 70x8
Flat Bench Dumbbell Press 90x12 110x9 (On the 10th rep my right hand completely went numb causing me to drop the weight and barely missed my face...yes i'm sure that everyone is getting a hilarious mental picture, but at the time I thought my poor face was done for :-/. I took this as my sign to be done for the day lol)
Currently drinking my Myo Probiotic shake before I fix my oats for breakfast (2c oats, 1.5c milk, 1tbsp light brown sugar, cinnamon to taste). I've got work all day, but lucky for me I sit behind a computer all day so my forearms will have a chance to recover a bit (bring on the wanking jokes lol). Lunch will be a couple turkey sandwiches with some raw baby carrots, and dinner will be two grilled chicken breasts with some long grain white rice.
I've added a few more progress pics.
Just a quick side note, I've only been taking the ON ZMA for about a week now but do seem to be sleeping much better, but it seems like after 6 hours of sleep I am waking up wide awake (usually around 3a...an hour or so before the alarm goes off). Anyone else experienced this while taking a ZMA supp?
Woke up feeling like crap this morning (sore throat, congestion, drainage...the whole sha-bang), and i really want to contribute it to allergies and blame it on my roommates freakin cat that he decided to get yesterday. Anyways, made it to the gym but don't feel like i gave it 100% just because I was ready to get in, get my workout done, and get out. Today was a shoulders day which also may have attributed to my sluggishness this morning lol. As you'll see, I do like to throw in a few Trap exercises on my shoulders days.
Last night I ended up making the best batch of rice ever and did it without a rice cooker, too! Yes, a little too excited but I'm that guy that has problems getting the freakin 2-Minute Rice crap to come out with the right tenderness. To go along with the huge batch of long grain white rice, I grilled up 8 chicken breasts, so that is going to be dinner for the next couple nights. Breakfast and lunch will be the same today as yesterday, and as always, I'm enjoying my Myo shake now.
Last thing then I've gotta get ready for work, but after yesterday's mishap I've started looking in to some alternatives to assist with grip while lifting (I hate the look of wearing lifting gloves...just not my thing). Has anyone used the Big Back Grips? In all honesty they look like they're just 4"x6" squares of 1/4" rubber, but I'm curious if anyone has had experience with these. Whatever I go with will not be used for every workout because I do want to continue strengthening my grip.
I've gotta make today's entry quick because I need to head in to the office a little earlier today than usual. Great workout today with the M5 and scoop of C4. It was a tri's day which is one of my favorites.
Here's the workout:
Skullcrushers - 75x12 75x10 75x8
Incline dumbbell tri press - 50x12 60x10 70x8
Rope Pull Down - 50x12 60x10 70x8
Medium Grip Tri Pressdown - 60x12 70x10 85x8
Standing over head tri press w/ EZ-bar - 65x12 65x10 65x8
Wide Grip Tri Pressdown - 60x12 70x10 85x8
Underhand Grip Tri Pulldown - 40x12 50x10 60x8
Dips - BWx12 BWx10 BWx8
I did weigh in today and came in at just over 204lbs. I won't be so naive as to think that these are hard gains, but I will try to start weighing in every other day BEFORE my workout to get a better idea of true weight. Gotta run now though. Hope everyone has a great hump day!
nice to see someone loggin the new m5! sub'd brah. doing nice!
As far as ZMA im taking 3Z from AI sports, and im feeling bettter upon waking. So i see the effects so far.
Thanks man! I've not really noticed any difference in my sleep patterns, but I think it may be attributed do the fact that I'm taking it too soon after eating dinner. Gonna try to space the two out a little more to see if that makes any difference. I appreciate the input
how long have your workouts been lasting? Any cardio lately? Same diet?
My typical workout usually lasts about an hour and a half. I'll start adding the total time to each day's entry. Yeah I put in a quick mile Monday and Tuesday after I finished up on the weights, but Cardio has been taking a backburner lately because I've been losing track of time during the workout lol. I need to add the cardio in to each day's entry also. I keep forgetting about it because I don't actually have it in my list when I get home to transfer to the bb.com log (after each set during the quick rest period i'll write down weight and reps of the last exercise and since cardio is the last thing I do before I leave it doesn't make it's way to that list).
Yeah, i've been sticking to the same diet. If you haven't noticed this far I really eat pretty much the same thing day in and day out. I'll occasionally swap out grilled chicken for baked tilapia for dinner, but other than that there's not much variance. Between breakfast and lunch then again between lunch and dinner I'll grab a couple handfuls of raw almonds (not roasted and no flavorings). In my opinion, my taste buds aren't so picky for me to have to constantly change up my diet to introduce new things into it. That, and I've been buying about 20lb of frozen boneless chicken breasts, 10lbs of oats, and 7lbs of rice each time I run to Sam's, so I'll usually make up enough chicken and rice to get me through the week for dinners. I try my best to not eat out just because it's easier to control fat, carbs, calories, etc if you know exactly what is going in to your meal.
yeah i do the same thing with cooking chicken breast for dinner about 5 times a week. Ive also been doing 30-35mins fasted cardio in the morning before breakfest (about4miles) 5 times a week. I seem to be loosing the last bit of fat i have but i also feel like im loosing some muscle doing it as well. Gunna do it for another week and if i feel im still loosing muscle then ill have to stop
Yeah I feel ya there man. I never eat pre-workout since I'm up so early and don't have time to allow an hour after eating before hitting the gym. The most I'll do is a couple miles 3-days a week (at a 7:00-7:30/mile pace). Trying to get just the right amount of cardio to burn the fat while still maintaining muscle has always seemed as difficult to me as solving a rubik's cube would be to a blind guy. That's the main reason I'm trying to keep my diet in check at this point. Try to get nutrients I need without looking like a fat@$$.
Still not feeling 100% today but definitely feeling better than yesterday. The workout lasted 1hr 20mins (4:30a-5:50a), and I wasn't feeling up for any cardio today. On the bright side, it was a back day so that helped get me motivated to get my @$$ to the gym. Last night I did leave about a 2 hour gap between eating dinner and taking my ZMA, and it seems as though that made a difference. Felt a little more well-rested even though I am still a bit under the weather.
When I got to the gym, I weighed in at 199.5. That is with no food in my stomach and only the 12oz of water I drank with the M5/C4. Yesterday's 204 weigh-in must have been skewed because of all the water I drank during my workout.
Wide Grip pullups - BW to failure, 3 sets
Seated Close Grip Row - 120x12 140x10 160x8
Bent Over Barbell Row - 75x12 95x10 110x8
Deadlift - 180x12 230x10 270x8
Standing Straight Bar Lat Pulldown - 85x12 100x10 115x8
Seated Lat Pulldown (wide grip) - 120x12 100x10 100x8 (went with the lower weight because I'd been reading about it making a difference to really try to get the full squeeze in your lats instead of just trying to pull down a lot of weight as quick as possible...certainly made a difference and created a burn like none other in my lats)
Medium Grip Seated Row - 120x12 120x10 120x8
Machine Shrugs - 230x12 270x10 180x15
Wide Grip Seated Row - 120x12 120x10 120x8
Close (reverse) Grip Lat Pulldown - 120x12 100x10 100x8
Tomorrow is going to be a chest day, and I plan on hitting legs again hard this Saturday as long as I can get rid of this head cold/allergies/sinus bs or whatever the heck it is. Meal plan today will be the same as usual drinking my myo shake now, cold oats for breakfast, 2 turkey sandwiches + raw carrots for lunch, and going to do baked tilapia for dinner as long as I can remember to grab aluminum foil after work. I appreciate the input that has been put in thus far and hope to get plenty more! Thanks for following, everyone.
sorry to hear man hope you get well soon. 20 mins!? might as well stayed home bro! but an effort is better than nothing.
Thanks man, the old sinuses are starting to clear up for me. Noo lol, 1hour 20 minutes. I would have been pissed if I had gotten up at 4a and trekked to the gym only to put in a 20 minute workout
The allergies or cold or whatever the f'k it was is finally working it's way out of system. Still a little congestion in the chest, but I felt exponentially better this morning than I had all week upon waking. I was able to put in a pretty solid workout this morning. Although, I'm not a huge fan of the 12-10-8 sets for chest or back days for that matter, but I still went with it to mix things up a bit. Total workout including cardio was about an hour and 15 minutes.
Breakfast will be oats as usual, Lunch is most likely going to end up being sushi (I usually grab the Philly roll - smoked salmon, cream cheese, avocado), and I'm not sure what dinner is going to be tonight, but I'll update that tomorrow. Still loving the M5/C4 mix for sure.
Honestly, I've not missed a day from the gym in close to three months. I always plan on taking either saturday or sunday off, but when it comes down to it I feel like a bum for not going lol. Usually on the weekends i'm up early anyway, so I can't find a justifiable reason not to go.
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