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  1. #871
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    Originally Posted by SwolenONE View Post
    Well it's good to see that somebody is putting a positive spin on the fact that D is graduating to old man status
    It's because I'm almost his age.
    Sarah- NASM CPT


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  2. #872
    Molecular Nutrition Rep SwolenONE's Avatar
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    Originally Posted by Sawa3 View Post
    It's because I'm almost his age.
    Impossible
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  3. #873
    Mind-Blown!!! 0R1G1N's Avatar
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    In for PR.......*by the way, anyone know what happen to THEHUGE
    Last edited by 0R1G1N; 01-11-2013 at 02:07 PM.
    -New Log -

    MASSularia, Versa-1, APE - VERS-ULARI-APE (I guess)
    http://forum.bodybuilding.com/showthread.php?t=152957321&p=1048558251#post1048558251
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  4. #874
    Shillin' dbone1026's Avatar
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    Originally Posted by 0R1G1N View Post
    In for PR.......*by the way, anyone know what happen to THEHUGE
    I think he had mentioned he was very busy, haven't seen him much on the boards. Hopefully gearing up for his next product release
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  5. #875
    Do I even lift? BenW22's Avatar
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  6. #876
    family > everything TheMatzah's Avatar
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    /wassup peeps
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  7. #877
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post
    You should go in with a target in mind - say 335. Then work backwards by 10% for warmups. Something like:

    235 x 3 (70%)
    270 x 1 (80)
    305 x 1 (90)
    -- rest for at least 5 minutes --
    335 x 1 (!!!!!)

    Depending on how the max attempt felt, go up by 10-20 lbs for the next one. I wouldn't plan on more than 3 max attempts. If you need more than that, you misjudged your attempts
    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
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  8. #878
    the battousai KenshinH's Avatar
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    Originally Posted by dbone1026 View Post
    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
    About to turn in ... yes it's 3:30 AM on the West Coast. Had an easy but good workout last night after Colin Kaepernick and the 49ers ran all over the Packers. Details when I get up in a few hours

    By the way, I did two sets at 335 just for you, so you better get it done!
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  9. #879
    Chef Sawa Sawa3's Avatar
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    Originally Posted by SwolenONE View Post
    Impossible
    Lol. Flattery does good things with me.
    Sarah- NASM CPT


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  10. #880
    Registered User ellsbebc's Avatar
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    Those sleeves should add a few pounds to your lift
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  11. #881
    Shillin' dbone1026's Avatar
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    Originally Posted by ellsbebc View Post
    Those sleeves should add a few pounds to your lift
    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)
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  12. #882
    Shillin' dbone1026's Avatar
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    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 Uptake
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  13. #883
    Registered User 12ccopeland's Avatar
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    Biuriful squats D :') Do you have a regular log you'll be using after this is wrapped up?
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  14. #884
    Shillin' dbone1026's Avatar
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    Originally Posted by 12ccopeland View Post
    Biuriful squats D :') Do you have a regular log you'll be using after this is wrapped up?
    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.
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  15. #885
    the battousai KenshinH's Avatar
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    Congrats on the PRs bro! Awesome job! +50lbs on your 1RM is

    I see you got the Rehbands. Medium? Glad you like them Completely agree about the added stability giving you the confidence to go for heavier weights.
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  16. #886
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post
    Congrats on the PRs bro! Awesome job! +50lbs on your 1RM is

    I see you got the Rehbands. Medium? Glad you like them Completely agree about the added stability giving you the confidence to go for heavier weights.
    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 provide
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  17. #887
    the battousai KenshinH's Avatar
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    Originally Posted by dbone1026 View Post
    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 provide
    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
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  18. #888
    Shillin' dbone1026's Avatar
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    Originally Posted by KenshinH View Post
    I knew you'd make big gains just because you'd never done a structured squat program. It would have been epic combined with the serious bench gains you were making on Macenko before the injury.

    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
    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)
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  19. #889
    the battousai KenshinH's Avatar
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    Originally Posted by dbone1026 View Post
    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)
    I like the idea of combining PHAT with one structured program for a major lift - basically what you ended up doing. Doing more than one program with PHAT may be too much for some, and it's just easier to focus on just one lift. Keeps it simple.
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  20. #890
    Registered User SupremeMMA's Avatar
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    Congrats on the PR's man, great log as usual.
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    Outstanding work man, not only on today's PR but throughout the log!
    Eat Less, Exercise More, Repeat Forever
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    Originally Posted by SupremeMMA View Post
    Congrats on the PR's man, great log as usual.
    Originally Posted by StrongRepublican View Post
    Outstanding work man, not only on today's PR but throughout the log!
    Thx bros. Bit of a bittersweet log for obvious reasons, but glad I could make the best of it.
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  23. #893
    fortes fortuna adiuvat itzDodge's Avatar
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    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.
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    Originally Posted by itzDodge View Post
    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.
    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!
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    Originally Posted by dbone1026 View Post
    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!
    Gotcha, whatever is preferred is obviously best but I think the general rule of thumb is the lower you can get the bar comfortably the more power should be able to generate.
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    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.
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  27. #897
    the battousai KenshinH's Avatar
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    Great job bro! You found a way to work around the injury, persevered, and made lemonade!

    And a 50lbs PR on squats ain't shabby!
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    Another great log! Thanks for letting me follow along.
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    August '09 33.7% Body Fat at 178 lbs & down to 22.9% body fat at 151 lbs in September '11
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    Originally Posted by KenshinH View Post
    Great job bro! You found a way to work around the injury, persevered, and made lemonade!

    And a 50lbs PR on squats ain't shabby!
    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.

    Originally Posted by Sawa3 View Post
    Another great log! Thanks for letting me follow along.
    I can't guarantee I will let you in the door for the next one
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