Aleks' BSN N.O. XPLODE/AMINOX Log: Expand the Gains!

[TheMatzah]

I see a lot of green goodness PR's up in here

[Aleksandru]

Log Day 15: Chest/Back/Biceps/Triceps/Delts

Transition Wk. 1 Day 1

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


Hammer Strength Decline Press
20lb.x20*
40lb.x15
40lb.x15

Pec-Deck Chest Fly
85lb.x15
85lb.x15

Seated Cable Row
50lb.x20*
100lb.x15
100lb.x15

Seated Arnold Press
5lb.x20*
15lb.x15
15lb.x15

Pec-Deck Rear Fly
55lb.x15
55lb.x15

Alt. Hammer Curl
15lb.x20*
25lb.x15
25lb.x15

Cable Tricep Pushdown
30lb.x20*
50lb.x15
50lb.x15

10-Minute Cardio
100 calories burned. 10 cal/min.

Notes: Kind of a boring day in the gym. When you've been doing 10x10 for 6 weeks, you feel like that's "normal" for a session so naturally when I stepped inside the gym to do 2 sets of 15 on my entire upper body I felt like I came to goof off. I kept wanting to lift heavier and heavier and for more sets, but that would obviously be the opposite of active recovery. I kept all the reps slow and controlled resting only a minute between sets and two minutes between exercises to try and prolong the session from something that would've taken 10-15 minutes. Don't get me wrong, I still liked the session and got a nice pump, but it definitely feels like nothing compared to the last six weeks.

I took half a scoop of N.O. XPLODE today because well, active recovery doesn't really need that much of a "kick" in my system to complete a session. I'll keep it at half a scoop until this recovery weeks are over then move it back up to hit GVT with 10x6 which I know I will need those scoops more than ever. I'm still keeping the AminoX here because the faster my CNS can recover, the better the gains I will likely have when I return to higher volume and intensity. Diet doesn't take a deload though, still eating as if I was training hard because the only vacation I need is from training hard not eating right.

I didn't record today's session because I honestly had no idea what the heck I was going to train. I just came in and said "Eh, Upper/Lower split would be nice to do for a deload." and that's what I did. Going to still do compounds and all, but the weight will obviously go down a substantial amount for these weeks. Once I return, the weight will gradually rise to make some new PR's.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

great update!

glad you found the camera too! !

I know, me too! After asking everyone where it was, no one knew and tried to convince me I put it somewhere myself. Like I'd be the one to forget where I put something important. Now I can get back to making more entertainment for you guys.

I see a lot of green goodness PR's up in here

You know I try my best, Matz. GVT tries to kick you down mentally and physically, but I try to push through like my life depends on it. I can't wait to see what PR's I make on the 10x6 portion of GVT because the last time I was on a strength related program, I went up 65lb. total for my Big 3 lifts. My goals for these 6 weeks are to get to:

Squat: 220lb. for 10x6
Bench: BB - 170lb. for 10x6 or DB - 80lb. for 10x6
Weighted Pull-Up: 90lb. total weight

The gains I made from the first 6 weeks was amazing. I started out with:

Squat: 140lb. 10RM ---> 170lb. 10RM = 30lb.
Incline: 70lb. 10RM ---> 105lb. 10RM = 35lb.
Row: 80lb. 10RM ---> 130lb. 10RM = 50lb.

My 10RM per set increased by ~45-60% on my lifts. Where I used to barely get 140lb. squat for 4-5 sets of 10, I now get 170lb. for 10 sets with ease. I didn't think I was going to see big numbers on this program but I saw a great increase in strength. Was well worth the 6 week journey.

[EndoX]

I know, me too! After asking everyone where it was, no one knew and tried to convince me I put it somewhere myself. Like I'd be the one to forget where I put something important. Now I can get back to making more entertainment for you guys.



You know I try my best, Matz. GVT tries to kick you down mentally and physically, but I try to push through like my life depends on it. I can't wait to see what PR's I make on the 10x6 portion of GVT because the last time I was on a strength related program, I went up 65lb. total for my Big 3 lifts. My goals for these 6 weeks are to get to:

Squat: 220lb. for 10x6
Bench: BB - 170lb. for 10x6 or DB - 80lb. for 10x6
Weighted Pull-Up: 90lb. total weight

The gains I made from the first 6 weeks was amazing. I started out with:

Squat: 140lb. 10RM ---> 170lb. 10RM = 30lb.
Incline: 70lb. 10RM ---> 105lb. 10RM = 35lb.
Row: 80lb. 10RM ---> 130lb. 10RM = 50lb.

My 10RM per set increased by ~45-60% on my lifts. Where I used to barely get 140lb. squat for 4-5 sets of 10, I now get 170lb. for 10 sets with ease. I didn't think I was going to see big numbers on this program but I saw a great increase in strength. Was well worth the 6 week journey.

not a problem at all! looking foward to more entertainment!!

good,be safe with those squats!!

[Aleksandru]

Log Day 16: Quads/Hams/Calves/Lower Back

Transition Wk. 1 Day 2

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


ATG Back Squat
45lb.x20*
115lb.x15
115lb.x15

Leg Extension
55lb.x15
55lb.x15

Lying Leg Curl
65lb.x15
65lb.x15

Seated Calf Raise
70lb.x15
70lb.x15

Weighted Back Extension
45lb.x15
45lb.x15

10-Minute Cardio
100 calories burned. 10 cal/min.

Notes: This workout was done over the weekend, but I don't think I posted it up. For some reason, it just escaped my mind until today's session. It was pretty relaxed, not trying to overload myself during these deload weeks so these sessions go pretty smoothly. It takes about 20-25 minutes to complete all of this, and that's with me forcing myself to not start the next exercise.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 17: Chest/Back/Biceps/Triceps/Delts

Transition Wk. 1 Day 3

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


Hammer StrengthIncline Press
10lb.x20*
40lb.x15
40lb.x15

Dumbbell Decline Fly
25lb.x15
25lb.x15

Lying T-Bar Row
10lb.x20*
35lb.x15
35lb.x15

Wide-Grip Lat Pulldown
70lb.x15
70lb.x15

Seated DB Shoulder Press
15lb.x20*
25lb.x15
25lb.x15

Seated DB Curl
20lb.x15
20lb.x15

Lying Tricep Extension
35lb.x15
35lb.x15

Notes: These deloads aren't nearly as entertaining as GVT was. I finished this session faster than I could turn my MP3 player on to listen to one good song. I have to stop myself from moving on so I can prolong the session, but even that doesn't help it being under half an hour. I don't even go that fast on the reps, I actually do them all slow and controlled. Oh well, it's a deload for a reason so no point in wondering why it's not as fun.

I took half a scoop today and boy did I need it. I came home at 1:30a.m. from work and just passed out on my bed. Waking up required more effort than breathing, so having that half scoop was a real kickstart and now I'm awake as can be. Only a week more and then I'll see from there if I need another deload or can transition forward.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[TheMatzah]

Great updates bro!

3,600 cals heh? Trying to keep up with me huh

3,800 yesterday, missed goal by 129.

[Aleksandru]

Log Day 18: Quads/Hams/Calves/Lower Back

Transition Wk. 1 Day 4

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


ATG Front Squat
45lb.x20*
65lb.x10
65lb.x10

BB Lunge
30lb.x15
30lb.x15

Deadlift
115lb.x10
115lb.x10

Donkey Calf Raise
175lb.x15
175lb.x15

Notes: I have no idea how I even made it to the gym today. I was so dead when I woke up partly because I got off work at 11, came home at 12 a.m., then drove my sister to her friend's party....at 1 a.m. By the time I fell asleep it was 2:30 a.m. and I had to wake up today at 7 a.m. It felt like I slept ten minutes not 4 hours. Still, I got to the gym for a nice Leg/Lower Back Day and felt pretty energized to do some light work. Started out with some Front Squats, boy haven't done those in forever. I forgot how bad the pressure on the shoulders was with the way the bar sits. I did some light Deadlifts, but the movement felt weird because I haven't done them in over three months. Overall, it was a good day, a bit tired, actually A LOT tired...but a good day nonetheless.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Great updates bro!

3,600 cals heh? Trying to keep up with me huh

3,800 yesterday, missed goal by 129.

Haha, yes, 3600. I've eaten as high as 4500 calories/day but I put on 3.5lb./week and felt way too fat. I find if I eat 3-3.2K, I maintain pretty well, and 3.3-3.6K I gain relatively lean weight. I experiment with calories based on how fast I want to gain or lose. I try to do the eccentric weight gain early in the year (2-3lb./week) then taper down to .5-1lb./week as the Summer approaches to get slightly leaner.

[Aleksandru]

Log Day 19: Chest/Back/Biceps/Triceps/Delts

Transition Wk. 2 Day 1

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


Hammer Strength Decline Press
20lb.x20*
45lb.x15
45lb.x15

Pec-Deck Chest Fly
85lb.x15
85lb.x15

Seated Cable Row
50lb.x20*
105lb.x15
105lb.x15

Seated Arnold Press
5lb.x20*
20lb.x15
20lb.x15

Pec-Deck Rear Fly
60lb.x15
60lb.x15

Alt. Hammer Curl
15lb.x20*
30lb.x15
30lb.x15

Cable Tricep Pushdown
30lb.x20*
55lb.x15
55lb.x15

10-Minute Tanning Session

Notes: Today was...interesting. Started the week over by returning to Decline Press and Seated Rows. Pushed the weights up by 5lb. just to provide a challenge and to preserve some strength on a deload. Reps were slow and controlled as usual. I'm not going for sheer strength or insane pump, mainly just for a small pump and perfect form to enhance recovery. I felt a bit tired, eyes are red from working so late this past week, but I've still got enough energy to complete sessions without feeling like crap. I think that's how AminoX and N.O. work together, one to ignite my body with energy, the other to provide adequate recovery even when I look like a zombie from work.

Instead of cardio this session, my mom convinced me to try out tanning since to her I look "white and unappealing". So I signed up for a short ten minute session just to try out "unnatural" tanning (I've only ever tanned using the sun). Felt kind of sick afterwards, room was and still is spinning around me. I also don't really look any darker, but my mom says I have to do it for at least a week or so before I notice the tone of my skin darken.

Unfortunately gym's not open tomorrow, because of Easter. With that, I'll be resting (sleeping a buttload) because I honestly really need the sleep. I sleep 6-7 hours and feel like it's been 20 minutes. Maybe a 12+ hour "nap" will help with that.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 20: Quads/Hams/Calves/Lower Back

Transition Wk. 2 Day 2

Pre-Training
N.O. Scoops: 0
42g Whey w/milk

Intra-Training
AminoX Scoops: 0

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


ATG Back Squat
65lb.x20*
120lb.x15
120lb.x15

Leg Extension
60lb.x15
60lb.x15

Lying Leg Curl
70lb.x15
70lb.x15

Seated Calf Raise
80lb.x15
80lb.x15

Weighted Back Extension
45lb.x15
45lb.x15

Notes: When I think of a deload, I think of....MORE REST! So far, these last few days, I've been getting up at 7:30-8:45 a.m. to do things before work or the gym. It's not a sudden thing though, it's just gradually been happening, 10-20 minutes early the first few days, then half an hour to an hour early the next few days, no rest at all. Enough with the rant though, let's talk about the workout.

Everything was pretty much still very light and controlled. I went 5lb. heavier on Squats this time around and it felt nice. Felt like my quads were being pumped with blood but not soreness or pain. Leg Extensions were light, going for a 1-2 second squeeze at the top. Calves as always were 5 second down, 3 second up, 2-4 second hold. Overall, I walked away with a nice pump, but not soreness.

For this session I took nothing but protein. Reason being was that I had a drug screening for work so I didn't want to create a false positive from sports supplements. After that though, I also had to take care of documents for my citizenship so I had no time to update last night. Sorry.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 21: Chest/Back/Biceps/Triceps/Delts

Transition Wk. 2 Day 3

Pre-Training
N.O. Scoops: 1/2
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 60-90 seconds rest


Hammer Strength Incline Press
10lb.x20*
45lb.x15
45lb.x15

Dumbbell Decline Fly
25lb.x15
25lb.x15

Lying T-Bar Row
10lb.x20*
40lb.x15
40lb.x15

Wide-Grip Lat Pulldown
75lb.x15
75lb.x15

Seated DB Shoulder Press
15lb.x20*
25lb.x15
25lb.x15

Seated DB Curl
20lb.x15
20lb.x15

Lying Tricep Extension
35lb.x15
35lb.x15

Notes: Not a bad session at all. I wasn't the least bit tired to do the session. Weights went up a little but it's still a deload so no huge lifts. This session was pretty short so there's really not much to say about it. I am just eagerly waiting for this week to be over so I can go back to hitting the weights hard again.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 22: Chest/Back

GVT Wk. 7 Day 1

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Flat BB Press
45lb.x20*
115lb.x5*
155lb.x1*
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x5

Weighted Pull-Up
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6
10lb.x6

Notes: I think I overestimated my max on the Bench Press because on that last set, I struggled very hard. I kind of played around with the best position for myself switching between Powerlifting and Bodybuilding style just to see where I'd be strongest so some sets were better than others. On Pull-Ups though, I found the added 10lb. was a little light, but it's no big deal. It's the first week back on GVT for Phase Two so I have the next 5 weeks to progress.

Today was the first day returning to one scoop of N.O. XPLODE and boy did I love it.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 23: Quads/Hams/Calves

GVT Wk. 7 Day 2

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


ATG Back Squat
45lb.x10*
115lb.x5*
135lb.x3*
185lb.x1*
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6
150lb.x6

Stiff-Leg Deadlift
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6

Calf Press on Leg Press Machine
395lb.x10
395lb.x10
395lb.x10

Notes: This session went much smoother than the first. It was a little hard holding the bar though (as seen in video) because I got a tan which ended up being a "sunburn" on my back so resting the bar hurt a bit. I think it shows when I have the bar slightly tilted on my last set. No big deal though, my quads hurt equally. Next up was SLDL/RDL, another good exercise. The weight itself was kind of light, it was my grip that was giving way to some reps. I also hit a few sets for my calves and it felt great. Love that burn.

Woke up today sore from both legs and chest. Hurts to walk and flex and just stretch. That means it was a good session so far.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 24: Biceps/Triceps/Delts

GVT Wk. 7 Day 3

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Weighted Bench Dip
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6

Seated Incline DB Curl
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6
25lb.x6

Seated Shoulder Press
35lb.x10
35lb.x10
35lb.x10

Notes: What can I say...it was okay. Not too light, but not too heavy yet. Everything went smoothly and I made progress for the next session.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g[/center]

[Aleksandru]

Log Day 24: Chest/Back

GVT Wk. 8 Day 1

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Flat BB Press
45lb.x10*
115lb.x3*
155lb.x1*
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6
135lb.x6 (PR! +1 rep)

Weighted Pull-Up
20lb.x6 (PR! + 10lb.)
20lb.x6
20lb.x6
20lb.x6
20lb.x6
20lb.x6
20lb.x6
20lb.x6
20lb.x6
20lb.x6

Notes: Definitely improved this time around. At first, I was a little nervous because I didn't want to fail the weight again, but I pulled through. That last set almost came back to haunt me, but I just kept pushing and pushing until I locked out. Pull-Ups were easier, with no surprise there. I think I could have done better though because I didn't really rest too long in between sets so I was really beginning to get winded by the last two sets. I rested a full 100 seconds from there and was able to pour the rest of my energy into those last few reps which really helped me out.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g[/center]

[Aleksandru]

Log Day 26: Quads/Hams/Calves

GVT Wk. 8 Day 2

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


ATG Back Squat
45lb.x10*
135lb.x3*
185lb.x1*
160lb.x6 (PR! +10lb.)
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6
160lb.x6

Stiff-Leg Deadlift
165lb.x6 (PR! +5lb.)
165lb.x6
165lb.x6
165lb.x6
165lb.x6
165lb.x6
165lb.x6
165lb.x6
165lb.x6
165lb.x6

Calf Press on Leg Press Machine
395lb.x10
395lb.x10
395lb.x10

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 27: Biceps/Triceps/Delts

GVT Wk. 8 Day 3

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Weighted Bench Dip
35lb.x6 (PR! +10lb.)
35lb.x6
35lb.x6
35lb.x6
35lb.x6
35lb.x6
35lb.x6
35lb.x6
35lb.x6
35lb.x6

Seated Incline DB Curl
30lb.x6 (PR! +5lb.)
30lb.x6
30lb.x6
30lb.x6
30lb.x6
30lb.x6
30lb.x6
30lb.x6
30lb.x6
30lb.x6

Seated Shoulder Press
35lb.x10
35lb.x10
35lb.x10

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Big News!!!

First: I want to go ahead and firstly apologize to all of you, especially the BSN reps for not updating this log in a few days. I've tried my best to get to a computer, but I just could not. I even tried to update via my Phone, but for some stupid reason, nothing from my phone posts to BB.Com. I can sign in and write PM's, but no thread posts work. I haven't forgotten about my log though, and I am still continuing this until the products are finished and you can expect a very honest and detailed review of all the products you sent to me.

Second: I want to address my GVT program that I've been [was] doing for the last 8 weeks. As a gift, my parents got me a personal trainer. Not just an ordinary personal trainer, but a real 5-time winner in Powerlifting who has also trained with some of the Pro's in that sport. As of Thursday, I have come under his wing to absorb as much knowledge of his training methods and philosophy as he can give me.

I hold it as a huge honor to be in this guy's presence, and to prove he wasn't joking around, he demonstrated some of his Squats (600lb.) and my mind was blown. We basically sat down and discussed where I was at physically/mentally, my goals, diet, etc. and from there he decided what was the best option to start with. So from Saturday (tomorrow) onward, I am basically a beginner to the gym scene, we are starting from the most basic of exercises and working our way up. It's pretty exciting really, because I've never really had a personal trainer other than my dad and YouTube videos so having a guy who is this knowledgeable will be something to look forward to.

Third: So where do you come in? As said before, my log is not done. I've still got product to finish! I will still be logging each and every workout to the best of my abilities, the videos will still keep coming (if he's not camera shy) and I will do this until the last scoop is gobbled down my throat. I am not one who takes free product from companies, logs a few days and abandons my followers. I hold true to my word that I will log until the product is finished, following up with a detailed review of everything.

So thank you guys for reading this and understanding what has been happening thus far. I am deeply sorry to be on this short updating hiatus, but I have sincerely tried to be here. If you have any comments/concerns please feel free to tell me here or via PM.

[Aleksandru]

Log Day 28: Chest/Upper Back/Triceps/Biceps/Delts

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Flat BB Bench Press
45lb.x5*
95lb.x3*
115lb.x3
115lb.x3
115lb.x3
115lb.x3
115lb.x3
115lb.x3
115lb.x3
115lb.x3

One-Arm DB Press
25lb.x10
25lb.x10
25lb.x10

DB Row
50lb.x10
60lb.x10
70lb.x10

Lat Pulldown
80lb.x10
80lb.x10
80lb.x10

Seated DB One-Arm Shoulder Press
25lb.x10
25lb.x10
25lb.x10

Incline DB Tricep Extension
15lb.x10
15lb.x10
15lb.x10

Lying BB Tricep Extension
45lb.x10
45lb.x10
45lb.x10

DB Hammer Curl
25lb.x10
25lb.x10
25lb.x10

Notes: Today was what he called a "Speed Bench Day" so the reps and weights were low, but each rep was explosive and controlled. He noticed one thing wrong, my left arm doesn't ever want to tuck inside during the negative of the lift. We tried and tried, but it doesn't want to. Eventually we got it, by him saying "tuck" over and over during the lift, which made my arm tuck. Next up was Rows, a favorite of mine, but I rarely choose Dumbbells for it. Still, I got each rep perfectly with very little struggle (except for the calluses that were pressed up). We also found out that my left tricep was a lot weaker than my right, a problem we can work on later he said.

All in all, this workout took the cake for my learning experience. It's one thing to guess what's wrong, but another to be told what to work on. My trainer told me not to worry though, he'll make sure I improve on it before we go too heavy. Workout was hard, definitely something new to me. Tomorrow we got Deadlift Day, my all-time favorite and I haven't even experienced it yet.


Nutrition-wise, I'm still eating like a horse. Feeling good, weight's kind of going up, kind of staying put, it really depends on the day. As for supplements, I'm almost done with AminoX, a few more spoons and it's gone. I'll hold off on the review though until I'm closer to the end with N.O. Xplode since this was a combined log. (if that's okay).

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 29: Hamstrings/Lower Back/Abs

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Stiff-Leg Deadlift
135lb.x10
135lb.x10
135lb.x10
135lb.x10

Weighted Hyperextension
25lb.x10
25lb.x10
25lb.x10

Incline DB Leg Curl
20lb.x10
20lb.x10
20lb.x10

High Row
40lb.x10
40lb.x10
40lb.x10

Lying Leg Curl
110lb.x10
115lb.x10
120lb.x10

Underhand Lat Pulldown
85lb.x10
100lb.x10
100lb.x10

Cable Crunch
35lb.x10
40lb.x10
40lb.x10

Notes: For this Deadlift Day, we put more focus on the hamstrings to toughen them up, so SLDL and Leg Curls made up the majority of the session. We also included Lower Back exercises like Hyperextensions and a few upper back stuff too, just to round it all out. Some of this stuff was pretty new, like the DB Leg Curl thing. I've never done that before, but that 20lb. DB felt heavier and heavier each set that I was starting, didn't help that my feet were cramping up too.

Wednesday is a rest day and the following session will be a Heavy Bench day or something similar to that. After that, it'll be a quad dominant day with some Squats and such. Pretty excited for that so we'll see what happens.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[EndoX]

good job with the hyperextentions! you will get stronger with them and then come the results!!

[TheMatzah]

good job with the hyperextentions! you will get stronger with them and then come the results!!

yup, def a great one to incorporate!

[Aleksandru]

Log Day 30: Chest/Upper Back/Triceps/Biceps/Delts

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Intra-Training
AminoX Scoops: 1

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Flat DB Bench Press
40lb.x10
50lb.x10
60lb.x10

DB Floor Press
30lb.x10
30lb.x10
30lb.x10

DB Row
70lb.x6
75lb.x6
80lb.x6

Seated DB Clean Press
10lb.x10
15lb.x10
20lb.x10

Incline DB Tricep Extension
15lb.x10
20lb.x10 (PR! +5lb.)
25lb.x10 (PR! +5lb.)

Incline BB Tricep Extension
40lb.x10
40lb.x10
40lb.x10

DB Hammer Curl
25lb.x10
30lb.x10
35lb.x10

Notes: What a session this was! My back feels sorer than ever. I've never gone with 80lb. DB Rows before and I did them without straps or gloves. That squeeze was so good at the top and I could feel it just tensing up. It was pretty good. Floor Presses were new to me, but we did them to try and fix the left arm issue. Seemed to work for me so I think we'll incorporate it more later. One thing I was really new to was this DB Clean Press for the shoulders. At first, it seemed like an exercise women do when making breakfast (I went there!), but it turned out to be pretty difficult. I felt a great burn in my delts and the 20lb. DB's felt like 40's in my hands.

This session was pretty damn good. I was expecting to be pushed to my limits and to try out new exercises to see what can work for me better, and it came out just like that. My back is sore right now, which may pose a problem when we do Squats tomorrow, but I hope rest is enough to not have any problems. We'll see tomorrow at 10 a.m. how things will go.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 31: Quads/Hamstrings/Lower Back/Abs

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Back Squat
45lb.x5*
115lb.x3*
155lb.x2
155lb.x2
155lb.x2
155lb.x2
155lb.x2
155lb.x2
155lb.x2
155lb.x2

Rack Pull
135lb.x5
185lb.x5
225lb.x5

Negative Deadlift
115lb.x10
115lb.x10
115lb.x10

Incline DB Leg Curl
20lb.x10
20lb.x10
20lb.x10

Single Hand Lat Pulldown
50lb.x10
55lb.x10
60lb.x10

Underhand Lat Pulldown
85lb.x10
120lb.x10
125lb.x10

Seated Cable Row
120lb.x10
120lb.x10
120lb.x10

Weighted Decline Crunch
10lb.x10
10lb.x10
BWx20

Notes: Squats, yay. The weight felt pretty good, but the thing that made these hard was the short and I mean short rest periods. I was back under the bar every 10-15 seconds and that was hard. My quads were burning towards the end, but it was a nice burn. Rack Pulls were good, striving more for that lower back to be nice and tight instead of all over the place. This was actually the first time I used chalk on the bar because he had a container of it. Definitely felt pretty different than being bare handed.

During this session, I actually got to workout alongside one of the trainer's clients, Tanya. She's pretty damn strong pound-for-pound and definitely puts me to shame. She's about 35-37lb. lighter than I am and has nearly the same lifts as me, if not higher since she's into PLing. I definitely gave her my respect.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 32: Chest/Upper Back/Triceps

Pre-Training
N.O. Scoops: 1
42g Whey w/milk

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Flat Band BB Bench Press
95lb.x3
95lb.x3
95lb.x3
95lb.x3
95lb.x3
95lb.x3
95lb.x3
95lb.x3

Incline One-Arm DB Press
35lb.x10
40lb.x10
45lb.x10

High Row
50lb.x10
55lb.x10
60lb.x10

Lying BB Tricep Extension
35lb.x10
35lb.x10
35lb.x10

Seated Rear Fly
55lb.x10
60lb.x10
70lb.x10

Notes: Wow, those bands make the Bench Press seem harder. When I looked at the bar, I was thinking, "Eh, it's ONLY 95lb.", but with the bands on, it makes that weight equal to about 135lb. at the top, which makes it that much harder to push back up since the resistance gets stronger. I really liked this though, I've never used bands before, kind of always thought of them as silly, but now my mind has changed. The One-Arm DB Press is also a challenge because I was trying to hold onto something so I wasn't rocking to the side. We chose this exercise to bring up the weaker arm a bit so it has more of a chance to strengthen itself if I only focused on one arm at a time. I think it worked because my arms were equally fatigued at the end of the last set.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[Aleksandru]

Log Day 33: Quads/Hamstrings/Lower Back/Abs

Pre-Training
N.O. Scoops: 2
42g Whey w/milk

Post-Training
42g Whey w/milk

*-warm-up set
All sets are 90-100 seconds rest


Deadlift
135lb.x5*
155lb.x2*
205lb.x2*
135lb.x3
135lb.x3
135lb.x3
135lb.x3
135lb.x3
135lb.x3
135lb.x3
135lb.x3

Incline DB Leg Curl
20lb.x10
20lb.x10
20lb.x10

Seated Cable Row
100lb.x10
100lb.x10
100lb.x10
100lb.x10
100lb.x10

Weighted Decline Crunch
10lb.x10
10lb.x10
BWx20

Notes: Didn't do a whole lot today because Deadlifts take too much energy to do. Even the lighter deadlifts became difficult after the 30-50 seconds rest on them.

Totals for Today
3600 Calories
P: 276g
C: 345g
F: 95.5g

[EndoX]

2 scoops of N.O Xplode 2.0 will help w those cable rows no doubt!!