Force Factor Challenge (GracieLou)

[gracielou]

First time doing this on here, so I guess here we go. Was getting ready for a show and life came up and an injury. Made my decision just a couple of weeks ago and since then been kind of in limbo. I am the type of individual who needs a goal, an exact end date goal. So came across this challenge and decided to get moving again and finish what I started. I kind of do thing just a tad unconventional to say the least so you might be scratching your head a lot. My diet is very simple. When cutting I do a pretty strict Paleo Diet. Decided to tryout Factor 2 and Test X180. Starting weight is 197lbs, which not to thrilled about, so goal is 185+ or less. Pictures are in the challenge main thread so you can find them there since I cannot post them here. I am in the process of doing high volume so here is what tonight's workout looked like.

Cardio
LISS, 50 minutes

Back & Hamstrings
(Super Set)**No rest at all in between
--1a. Wide Grip Pull Downs, 3 sets 15 reps
--1b. Leg Curls, 3 sets 15 reps
--2a. V-Bar Pull Downs, 3 sets 15 reps
--2b. Single Leg Curls, 3 sets 15 reps
--3a. Seated Rows (Pause Method), 3 sets 9 reps
--3b. Seated Leg Curls (Pause Method), 3 sets 9 reps
--4a. Machine Low Rows, 3 sets 15 reps
--4b. Single Seated Leg Curls, 3 sets 15 reps
--5a. Incline Dbl Face Down Rows, 3 sets 15 reps
--5b. Dbl Curls, 3 sets 15 reps
--6a. Cable Stiff Arm Pull Downs, 3 sets 15 reps
--6b. Bosu Ball Leg Curls, 3 sets 15 reps

[TPAYNTER]

In and subscribed! looking forward to seeing your progress!!!

If you have any questions about the products just ask. either me or one of the other force factor reps will do our best to answer them for you.

[gracielou]

In and subscribed! looking forward to seeing your progress!!!

If you have any questions about the products just ask. either me or one of the other force factor reps will do our best to answer them for you.

Thank you, will do.

[gracielou]

Going to list my other supplements too, pretty long list. Have a huge pill box at home and fill it up for the week to make things easier to figure it all out. Spent part of last year and most of the beginning of this year going through all my supplements and totally redoing my whole protocol. Got ride of a ton of prepacked stuff and now almost everything is individual and pretty happy with that. I only add or drop one thing at a time to better judge if I truly need it or not. Last thing I added was Ketones, think going on 2 months now. Have to say not all what Dr. OZ and the media has one to believe, at least for me, but have decided it is worth the cost versus effect. So adding in these two supplements by Force Factor will be pretty easy for my to judge.

Morning
Animal Pak
Vitamin C
B-Complex
B12
CoQ10
Ketones
CLA
Phospatidleserine
Vitamin E
Arginine
Glutamine
Multi-Mineral
OxyElite Pro

Mid-Day
Vitamin C
B-Complex
B12
CoQ10
Ketones
CLA
Phospatidleserine
OxyElit Pro

Bed
Vitamin C
B-Complex
B12
CoQ10
Ketones
CLA
Phospatidleserine
Fish Oil
Joint Supplements
Arginine
Glutamine

Pre-Workout
Whey
Glutamine
Arginine

Intra-Workout
Whey
BCAA's
L-Carnitinine

Post-Workout
Whey
Glutamine

[TPAYNTER]

That's a nice list of supps, I need to start taking more vitamins and a joint supplement myself.

[gracielou]

That's a nice list of supps, I need to start taking more vitamins and a joint supplement myself.

Thanks. Spent a lot of time adding/ dropping to figure out for me what works and what does not. Finally came up this list when cutting and extremely happy with it.

[xxsupergman25xx]

i was oddly confused at your routine at first. i figured it out. im a huge fan of superset routines to get some major sets/reps in at half the time.

have you ever tried quercetin? its my #2 supplement behind my multi. just for mental aspects. really good mood balancer.

[gracielou]

i was oddly confused at your routine at first. i figured it out. im a huge fan of superset routines to get some major sets/reps in at half the time.

have you ever tried quercetin? its my #2 supplement behind my multi. just for mental aspects. really good mood balancer.

No I have not. Will have to check it out. Thanks.

[gracielou]

Decide to add Ribose into my intra-workout drink, suppose to help with ATP energy. Though my sets last way longer than that at least early on in the sets it should help. Did my weekly refeed over the weekend and weight this morning was 200lbs, +3lbs. Wish I could post links to explain a little what I am doing with my TUT training and anyone reading this could understand a little better. Maybe this might work. This is an article I wrote earlier in the year about TUT training and it will explain pretty much what I am dong. (-directlyfitness.com/2012/workout-routines-king-t-u-t-time-tension-). I tested it and if you copy and paste will work. Also for my background had 2 transformation on here too if you want to look. Just read them the other day and for me I can tell how much I learned over the last 4 years of doing this, 3 years of competing.


Cardio
LISS, 110 minutes

Chest & Biceps
(Super Set)
--1a. Dbl Press; Incline, Flat, Decline (Tempo Method), 1 set 12 reps**One set in each postion when I list like this**
--1b. EZ Curls, 3 sets 9 reps
--2a. Dbl Press; Incline, Flat, Decline (Pause Method), 1 set 9 reps
--2b. Seated Dbl Curls, 3 sets 11 reps
--3a. Dbl Press; Incline, Flat, Decline (Countdown Method), 1 set 10 reps
--3b. Incline Dbl Hammer Curls, 3 sets 13 reps
--4a. Dbl Flies; Incline, Flat, Delcine (Drop Set 2 Drops), 1 set *No rep count
--4b. Cross Body Hammer Curls, 3 sets 15 reps
--5a. Dbl Pull Overs, 3 sets 11 reps
--5b. Dbl Spider Curls, 3 sets 17 reps
--6a. Dbl Press; Incline, Flat, Decline, 1 set 40 reps
--6b. Dbl Concentration Curls, 3 sets 19 reps
--7a. Free Motion Flies; High, Middle, Low, 1 set 15 reps
--7b. Cable Curls, 3 sets 21 reps

[TPAYNTER]

That looks intense. How long have you been using this routine? How's it working for you so far?

[gracielou]

That looks intense. How long have you been using this routine? How's it working for you so far?

I actually got a side cramp during it LOL Not to long would have to go back through my log and check for sure but would say about 3 to 4 weeks. Been trying to bring my chest and biceps up for next year and the only thing I never tried was huge amounts of volume from different angles. Extremely pleased with the results though don't know how long I can keep this up.

[gracielou]

Excited to be running again. Been well over a month since my feet started hurting really bad and had to quit. Going to take it really slow and play it safe. Added a couple of other movements tonight for shoulders for the fun of it. Energy was there so why not trash them a little more. Spent close to 3 hours at the gym today and really enjoyed it. Off Monday's and Tuesday's so cardio and workouts will be more intense those days.

Cardio
LISS, 115 minutes
Jog, 1 mile

Shoulders
(Super Set)
--1a. Seated Dbl Press (Pause Method), 3 sets 9 reps
--1b. Bent Over Raises, 3 sets 13 reps
--1c. Seated Side Laterals, 3 sets 13 reps
--1d. Dbl Front Raises, 3 sets 13 reps
--1e. Dbl Up Rows, 3 sets 13 reps

--2a. Arnold's, 3 sets 13 reps
--2b. Incline Face Down Raises, 3 sets 13 reps
--2c. Single Seated Side Laterals, 3 sets 13 reps
--2d. Incline Dbl Front Raises, 3 sets 13 reps

Machine Side Laterals (Drop Set, 2 Drops), 3 sets
Face Pulls (Pause Method), 3 sets 9 reps
Cable Side Laterals, 3 sets 13 reps
Cable Front Raises, 3 sets 13 reps

[gracielou]

Off day, was not in the lifting mood. Still got some cardio in which is at least not a total lose.

Cardio
LISS, 120 minutes

[TPAYNTER]

Dang bro, you're a trooper. I don't think I could stick with LISS for 120 minutes. I get bored doing it for 30 minutes lol, I just usually do HIIT.

Keep up the hard work though, with your experience and knowledge I'm looking for you to do very well in this contest.

[gracielou]

Dang bro, you're a trooper. I don't think I could stick with LISS for 120 minutes. I get bored doing it for 30 minutes lol, I just usually do HIIT.


Keep up the hard work though, with your experience and knowledge I'm looking for you to do very well in this contest.

I don't list it but my LISS sessions are broken up into multiple sessions. Yesterday was 3 different sessions. Usually break them up in 20 to 45 minute sessions.

[TPAYNTER]

I don't list it but my LISS sessions are broken up into multiple sessions. Yesterday was 3 different sessions. Usually break them up in 20 to 45 minute sessions.

Ohhh ok. gotcha. I'd go insane after 2 hours straight lol.

[gracielou]

Cardio
LISS, 60 minutes
Jog, 1 mile

Triceps & Quads
--1a. Skullies, 4 sets 9 reps
--1b. ATG Squats, 4 sets 9 reps**Hammies touching calves
--2a. Spoons, 4 sets 11 reps
--2b. Leg Press, 4 sets 11 reps
--3a. Single Dbl Extension, 4 sets 13 reps
--3b. Single Machine Leg Press, 4 sets 13 reps
--4a. Reverse Push Downs, 4 sets 15 reps
--4b. Leg Extensions, 4 sets 15 reps
--5a. Single Push Downs, 4 sets 17 reps
--5b. Sissy Squats, 4 sets 17 reps

[gracielou]

Neighbor's dog got me up around 6ish and could not get back to sleep so decided to get a little in before work. Still need to hit my main workout today if I have in energy after work.

Cardio
LISS, 60 minutes

Biceps
EZ Curls, 3 sets 5 reps
Seated Dbl Curls, 3 sets 7 reps
Incline Hammer Curls, 3 sets 9 reps
Cross Body Hammer Curls, 3 sets 11 reps
Dbl Spider Curls, 3 sets 13 reps
Single Cable Curls, 3 sets 15 reps

Round Two

Cardio
LISS, 30 minutes

Back & Hamstrings
(Super Set)
--1a. Wide Grip Pull Downs, 3 sets 11 reps
--1b. Leg Curls, 3 sets 11 reps
--2a. V-Bar Pull Downs, 3 sets 13 reps
--2b. Single Leg Curls, 3 sets 13 reps
--3a. Seated Rows, 3 sets 15 reps
--3b. Seated Leg Curls, 3 sets 15 reps
--4a. Machine Lat Pull Downs, 3 sets 17 reps
--4b. Single Seated Leg Curls, 3 sets 17 reps

Machine Low Rows, 3 sets 19 reps

[gracielou]

189.6lbs yesterday morning and 192lbs this morning so will go with 191lbs for this week's weight. 6lbs lose since last Saturday, a little more than I would like. Was expecting right around 5lbs lose but yesterday's weight check was a little to low for comfort. Extremely happy over all with last week's work and diet, actually 100% happy. Been a week now since I dropped grains, dairy, beans, and carbonated drinks, though after yesterday's weight check treated myself to a Rock Star.

[SquidC]

Well hello there neighbor!! I didn't realize until I read through your thread and was about to reply that you're from Sioux Falls.

Subbed for the ride What gym do you go to?

[gracielou]

Well hello there neighbor!! I didn't realize until I read through your thread and was about to reply that you're from Sioux Falls.

Subbed for the ride What gym do you go to?

Workout at the Y-Wellness Center and also the regular Wellness center off Oxbow. Also have a Tryon membership too. LOL

[gracielou]

1st Session

Cardio
LISS, 25 minutes
Jog, 1 mile

Biceps
(Super Sets)
--1a. EZ Curls, 3 sets 7 reps
--1b. Seated Dbl Curls, 3 sets 11 reps
--1c. Single Cable Curls, 3 sets 15 reps

--2a. Preacher Curls, 3 sets 7 reps
--2b. Spider Curls, 3 sets 11 reps
--2c. Machine Curls, 3 sets 15 reps

--3a. Reverse Curls, 3 sets 7 reps
--3b. Incline Hammer Curls, 3 sets 11 reps
--3c. Cable Hammer Curls, 3 sets 15 reps


2nd Session

Cardio
LISS, 25 minutes
Jog, 1 mile

Chest
(Super Sets)
--1a. Incline Dbl Press, 3 sets 9 reps
--1b. Incline Flies, 3 sets 11 reps
--1c. Incline Dbl Press, 3 sets 15 reps

--2a. Flat Dbl Press (Pause Method), 3 sets 9 reps
--2b. Flat Flies, 3 sets 11 reps
--2c. Dips, 3 sets 15 reps

--3a. Decline Dbl Press, 3 sets 15 reps
--3b. Free Motion Flies, 3 sets 15 reps
--3c. Push Ups, 3 sets 15 reps

Been hitting the diet really good so going to attempt to decrease cardio. I say attempt because mentally it is hard for me not to over do it and trust both myself and the diet. LOL Going to add some ZMA in this week and hope it helps with recovery, was a struggle the last few workouts.

[TPAYNTER]

that's a lot of gyms to go to lol, and good idea on the ZMA.

[gracielou]

that's a lot of gyms to go to lol, and good idea on the ZMA.

Sometimes nice to get a change of scenery when stuck in a lifting rut and each has different equipment too.

[SquidC]

Sometimes nice to get a change of scenery when stuck in a lifting rut and each has different equipment too.

Yeah we're pretty lucky there's a wide array of gyms here, solid work yesterday man keep it up!!!

[ThisGame31]

Great looking workouts man! Those seem intense. Next week im adding more reps into my workouts and gona keep adding eqch week. And what is this LISS cardio?

Keep working

[TPAYNTER]

Great looking workouts man! Those seem intense. Next week im adding more reps into my workouts and gona keep adding eqch week. And what is this LISS cardio?

Keep working

LISS = low intensity steady state. Liss usually consists of walking, jogging, elliptical, stationary bike etc. as long as it is done at a slower pace.

[gracielou]

1st Session

Cardio
LISS, 25 minutes
Jog, 1 mile

Triceps
(Super Set)
--1a. CGBP, 3 sets 9 reps
--1b. Spoons, 3 sets 11 reps
--1b. Push Downs, 3 sets 15 reps

--2a. Skullies, 3 sets 9 reps
--2b. Dbl Skullies, 3 sets 11 reps
--2c. Over Head Rope Extensions, 3 sets 15 reps

--3a. Single Dbl Extensions, 3 sets 9 reps
--3b. Dbl Kickbacks, 3 sets 11 reps
--3c. Single Push Downs, 3 sets 15 reps

2nd Session

Cardio
LISS, 25 minutes
Jog, 1 mile

Shoulders
(Super Set)
--1a. Seated Dbl Press (Pause Method), 3 sets 9 reps
--1b. Bent Over Raises, 3 sets 11 reps
--1c. Seated Side Laterals, 3 sets 11 reps
--1d. Dbl Front Raises, 3 sets 15 reps

--2a. Arnie's, 3 sets 11 reps
--2b. Incline Face Down Raises, 3 sets 11 reps
--2c. Single Seated Side Laterals, 3 sets 11 reps
--2d. Incline Dbl Front Raises, 3 sets 11 reps

Really enjoyed the last two days of training. Glad I decided to switch things up again. Looking back last night and I have been running the same sort of layout for quit sometime. Been really hard though keeping my cardio down, really not use to doing this little.

[gracielou]

Random thought as I get ready to make another half gallon tonight. Not a big water drinker outside them gym so with no dairy or carbonated water I drink a lot of Crystal Light. Was getting ready the other week to grab more and seen Kool-Aid was 8 for $1. I try and drink at least a half gallon a night so far a little over $1 I have my drinks for the week. Crystal Light would have been more and with adding Stevia saves a tiny amount of calories. I know they came out with the new kind that is Aspartame free. Really have not researched it myself but seems for awhile all I hear about is that it is no good for your overall health. Guess I am kicking old school now with Kool-Aid. LOL

[ThisGame31]

[QUOTE=TPAYNTER;957966273]LISS = low intensity steady state. Liss usually consists of walking, jogging, elliptical, stationary bike etc. as long as it is done at a slower pace.[/QUO

Ok thanks