Wow, really late on this one. I just finished my log on this as well. Good stuff!
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Thread: ARD87 NanoVapor log
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01-02-2013, 07:59 AM #31
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01-02-2013, 12:42 PM #32
^^how did you like NanoVapor, for me it was the first pre that lasted more than two or three workouts.
Today; Active recovery / Cardio
MARSOC Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups (10;10;10)
Felt beat today took me 12:15, usually get it done in 11:30-11:45
Tabitha Row (20 seconds on; 10 seconds off x 8 )
4 minutes - ~ 850 m
straight into the elliptical for 20 minutes
21:00 = ~ 3.25 miles @ level 10Current
2020 Log - Quest for the next plate
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Old
NanoVapor Log
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01-02-2013, 12:45 PM #33
I liked it man. Here is my review: http://forum.bodybuilding.com/showth...hp?t=150773963
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01-03-2013, 01:24 PM #34
Deadlift day:
Warm Up
Row (Machine):
500 m
Dynamic Stretching
~5 min
Barbell Deadlift:
135 lb x 6 reps
195 lb x 4 reps
245 lb x 2 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
225 lb x 7 reps
225 lb x 9 reps
225 lb x 9 reps
Jump Rope:
0:10:00
625 jumps, rope had a kink, had to straighten out every 50-75 jumps, very annoying
bFarmer's Walk:
180 m || 45 lb
180 m || 45 lb
180 m || 45 lb
180 m || 45 lb
120 m || 45 lb
Wall Ball:
50 throws || 18 lb (25,16,9)
40 throws || 18 lb (30,10)
30 throws || 18 lb (20,10)
20 throws || 18 lb
10 throws || 18 lb
Rowing (machine):
0:02:06 || 500 m
0:01:32 || 400 m
0:01:07 || 300 m
0:00:44 || 200 m
0:00:20 || 100 m
Weighted Decline Sit-Up:
45 lb x 15 reps
45 lb x 15 reps
45 lb x 15 reps
==supersetted==
Elevated Plank:
30 sec
30 sec
30 sec
Stiff Leg Barbell Good Morning:
45 lb x 10 reps
45 lb x 10 reps
45 lb x 10 reps
Gym closed early today; had one more exercise i wasnt able to get to...overall felt good today. Back took a beating during the deadlifts.Current
2020 Log - Quest for the next plate
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NanoVapor Log
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01-03-2013, 04:06 PM #35
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01-03-2013, 04:19 PM #36
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01-03-2013, 04:24 PM #37
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01-04-2013, 02:17 PM #38
Warm UP
Running (treadmill):
0:01:20 || 400 m
Stretching:
0:05:00
Barbell Bench Press:
95 lb x 6 reps
135 lb x 4 reps
170 lb x 2 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps
---------------------
Barbell Bench Press:
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
==superset==
Dips:
25 reps (10,7,8)
25 reps (11,6,5,3)
25 reps (9,7,5,4)
25 reps (10,6,6,3)
==superset==
Running (Sprints): Baseline: free throw, half court, far free throw, far baseline
38 sec || 472' 0" || sprint
36 sec || 472' 0" || sprint
34 sec || 472' 0" || sprint
34 sec || 472' 0" || sprint
-------------------
Close Grip Pull-Up:
18 reps
18 reps
18 reps
18 reps
18 reps
==superset==
[/b]Front Grip Barbell Rear Lunge:[/b]
95 lb x 15 reps
95 lb x 15 reps
95 lb x 15 reps
95 lb x 15 reps
95 lb x 15 reps
==superset==
Jump Rope:
0:00:45
0:00:45
0:00:45
0:00:45
0:00:45
100 jumps each
-------------------
Romanian Deadlift:
155 lb x 12 reps
155 lb x 12 reps
155 lb x 6 reps
Running (treadmill):
0:10:00 || 1 miCurrent
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NanoVapor Log
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01-05-2013, 10:31 AM #39
Warm Up
Stretching:
0:10:00
Pull-Up:
5 reps
5 reps
5 reps
==superset==
Push-Up:
10 reps
10 reps
10 reps
==superset==
Body Weight Squat:
15 reps
15 reps
15 reps
==superset==
Shoulder Dislocation stretch:
10 reps
10 reps
10 reps
-----------------
Jumping Pull-Up:
100 reps (20,15,15,10,10,13,11,6)
Clap Push-Up:
100 reps (15,13,12,10,10,10,10,10,10)
Sit-Up:
100 reps (15,10,20,25,22,8)
Jump Squat:
100 reps (15,15,15,15,15,15,10)
Rowing (machine):
0:08:00 || 1443 m (+112 pts)
Tabata 40 seconds on; 20 seconds off
Elliptical Trainer:
0:21:00 || Moderate
3.1 miles
ahh, having trouble eating enough to gain weight. Ate approx 2800 cals yesterday and woke up at 166-167 lbs, down from the low 170's. Although for breakfast alone i ate a little over 2000 caloriesCurrent
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NanoVapor Log
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01-05-2013, 04:06 PM #40
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01-07-2013, 05:33 PM #41
^^dress is off, weight is going up
Warm Up
Stretching:
~5 minutes
Rowing (machine):
0:01:52 || 500 m
Push Press:
65 lb x 6 reps
90 lb x 4 reps
115 lb x 2 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 8 reps
130 lb x 8 reps
130 lb x 4 reps
Jerk:
45 lb x 34 reps
45 lb x 22 reps
45 lb x 20 reps
Buddy Carry:
180 m || 80 lb
360 m || 80 lb
240 m || 80 lb
180 m || 80 lb
Dips:
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
==Superset (dips and pull up) Rotated each round every 4 reps==
Pull-Up:
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
==superset==
Goblet Bulgarian Split Squat:
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
==superset==
Toes-To-Bar:
7 reps
7 reps
7 reps
7 reps
7 reps
7 reps
7 reps
==superset==
Box Jumps:
9 jumps || 24 in
9 jumps || 24 in
9 jumps || 24 in
9 jumps || 24 in
9 jumps || 24 in
9 jumps || 24 in
9 jumps || 24 in
Push-Up:
75 reps
Sit-Up:
65 repsCurrent
2020 Log - Quest for the next plate
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Old
NanoVapor Log
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01-07-2013, 05:36 PM #42
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01-08-2013, 06:10 PM #43
Barbell Complex: Do all 7 exercises without putting the bar down
Barbell Deadlift:
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
Upright Barbell Row:
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
Squat Clean:
95 lb x 6 reps
95 lb x 6 reps
95 lb x 6 reps
95 lb x 6 reps
Front Barbell Squat:
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
Push Press:
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
Barbell Squat:
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
100 lb x 6 reps
Burpee:
6 reps
6 reps
6 reps
6 reps
Barbell Deadlift:
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
285 lb x 5 reps
Deadlift:
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
==superset==
Jump Rope:
0:00:55
0:00:55
0:00:55
0:00:55
0:00:55
120 jumps each session
==superset==
Farmer's Walk:
60 m || 45 lb
60 m || 45 lb
60 m || 45 lb
60 m || 45 lb
60 m || 45 lb
60 m || 45 lb
As many rounds as possible in 20 minutes
Rowing (machine):
0:01:00 || 250 m
0:01:00 || 250 m
0:01:00 || 250 m
0:01:00 || 250 m
0:01:00 || 250 m
==superset
Hang Power Snatch:
95 lb x 4 reps
95 lb x 4 reps
95 lb x 4 reps
95 lb x 4 reps
==superset==
Two-Arm Kettlebell Swing:
65 lb x 8 reps
65 lb x 8 reps
65 lb x 8 reps
65 lb x 8 reps
today was a long crappy day, good thing i had vapor and anger to get me through this one.
Macros
cals ~3300
fat ~86
carbs ~352
Protein ~260
==Supps==
2 scoops vapor
1 scoop mono
2 fish oil
2x3 orange triadLast edited by ARD87; 01-08-2013 at 06:20 PM.
Current
2020 Log - Quest for the next plate
https://forum.bodybuilding.com/showthread.php?t=177884371
Old
NanoVapor Log
http://forum.bodybuilding.com/showthread.php?t=150197213&p=990784833#post990784833
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01-08-2013, 07:43 PM #44
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01-09-2013, 02:45 AM #45
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01-09-2013, 01:38 PM #46
The only problem ive had with the Vapor is that if i have a night workout, say around 5:00 or so, i find it hard to get to sleep that night. In fact i only got two last night, but i feel great so...
haha thanks, its weird the sorest part of my body after that workout is the area on back of leg behind knee
Today; Active recovery / Cardio
MARSOC Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups (14;12;11)
Felt beat today took me 12:15, usually get it done in 11:30, did this after two hours of sleep. still riding the vapor?Current
2020 Log - Quest for the next plate
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Old
NanoVapor Log
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01-11-2013, 05:22 PM #47
Yesterdays Workout
Navy PT
1 Hour - then straight to the gym
Warm Up:
Stretching:
0:05:00
Rowing (machine):
0:02:08 || 500 m
0:02:10 || 500 m
After first row
Push-Up:
15 reps
Straight into
Clap Push-Up:
15 reps
After second row
Body Weight Squat:
15 reps
Straight into
Jump Squat:
15 reps
Barbell Bench Press:
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
185 lb x 8 reps
185 lb x 8 reps
185 lb x 4 reps
Clap Push Up:
15 reps
15 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Farmer's Walk:
100 m || 45 lb
100 m || 45 lb
100 m || 45 lb
80 m || 45 lb
Rowing (Machine):
0:04:00 || 800 m
session 3 - 20 seconds on / 10 seconds off
--------------------------------------------
==================================
--------------------------------------------
Todays Workout
Stretching:
0:05:00
Running:
0:01:10 || 200 m || 2 incline
0:01:10 || 200 m || 2 incline
[b==superset==[/b]
Clean and Press:
80 lb x 10 reps
80 lb x 10 reps
[b]Turkish Get-Up (dumbbell):[b]
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
==superset==
Pull-Up:
10 reps
10 reps
10 reps
10 reps
10 reps
==superset==
Dips:
15 reps
15 reps
15 reps
15 reps
15 reps
==superset==
Sit-Up:
20 reps
20 reps
20 reps
20 reps
20 reps
Barbell Squat:
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps
Barbell Squat:
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
Jump Rope:
0:01:10
0:01:10
0:01:10
0:01:10
0:01:10
150 jumps each
==superset==
Two-Arm Overhead Plate Carry:
60 m || 45 lb
60 m || 90 lb
60 m || 45 lb
60 m || 90 lb
Rowing (machine):
0:05:00 || 800 m
30 seconds on / 30 seconds off
Swim: (Navy second class Swim Qual)
100 m swim (breaststroke, crawl, backstroke, sidestroke)
5 min tread / float
Be a busy few days, finally the weekendCurrent
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NanoVapor Log
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01-11-2013, 06:58 PM #48
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01-11-2013, 08:41 PM #49
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01-14-2013, 06:55 PM #50
^^^ switched to one scoop today, well see if that helps with the sleep
Also skipped saturdays workout because my quads were shot... heres todays
Stretching:
0:10:00
Turkish Get-Up (dumbbell):
35 lb x 5 reps
35 lb x 5 reps
35 lb x 5 reps
35 lb x 3 reps
AMRAP in 10 minutes
--------------------
AMRAP in 20 minutes
Pull-Up:
5 reps || weighted || 45 lb chain
==superset==
Weighted Narrow Arm Push-Up:
45 lb (chain) x 10 reps
==superset==
Squat:
45 lb chain x 15 reps
completed 15 rounds
-----------------------------
Burpee:
20 reps
15 reps
15 reps
Elliptical Trainer:
0:21:00 || Moderate
3.1 milesCurrent
2020 Log - Quest for the next plate
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NanoVapor Log
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01-14-2013, 07:11 PM #51
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01-14-2013, 08:23 PM #52
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01-15-2013, 06:38 AM #53
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01-15-2013, 05:00 PM #54
ive got a little bit left, one or two more weeks. I took a week off of nanovapor during Christmas leave, and lately during night workouts ive been taking about a scoop or a little less so it wont affect sleep
Todays Workout
Stretching:
0:05:00
Power Snatch:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Overhead Barbell Squat:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Snatch Balance:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Push-Up:
6 reps
6 reps
6 reps
---------
Snatch:
70 lb x 6 reps
89 lb x 4 reps
110 lb x 2 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
85 lb x 1 reps
==superset (singles)==
did snatch and power snatch at the top of every minute
Power Snatch:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps
Burpee: 30 second burpee / 30 second rest
10 reps
10 reps
10 reps
9 reps
10 reps
10 reps
10 reps
9 reps
10 reps
10 reps
==Macros==
cals: ~2300
fat: ~53
Carbs: ~193
protein:~239
==Supps==
fish oil x2
orange traid 2x3
creatineCurrent
2020 Log - Quest for the next plate
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Old
NanoVapor Log
http://forum.bodybuilding.com/showthread.php?t=150197213&p=990784833#post990784833
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01-15-2013, 05:24 PM #55
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01-16-2013, 05:03 AM #56
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01-16-2013, 05:19 PM #57
yeah, since moving to 1 scoop for evening workouts i havn't had trouble getting to sleep.
Today; Active recovery / Cardio
Pull up / push up / Sit up pyramid:
1 / 2 / 4
2 / 4 / 8
3 / 6 / 12
4 / 8 /16
5 / 10 / 20
6 / 12 / 24
7 / 14 / 28
8 / 16 / 32
9 / 18 / 36
10 / 20 / 40
MARSOC Short Card:
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups (14;12;11)
Rowing (machine):
0:04:00 || 840 m
20 seconds on / 10 off
Elliptical Trainer:
0:21:00 || Moderate
3.25 milesCurrent
2020 Log - Quest for the next plate
https://forum.bodybuilding.com/showthread.php?t=177884371
Old
NanoVapor Log
http://forum.bodybuilding.com/showthread.php?t=150197213&p=990784833#post990784833
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01-16-2013, 07:10 PM #58
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01-17-2013, 03:09 PM #59
ive tried a few in the past
White Flood - this i had good success with, more of an endurance than an energy. I would use this again, plus you get a lot of serving for the money
1MR - when i took this i think i got all the active ingredients in one workout, because for the first week and half i felt nothing, then one workout i was bouncing off the walls, then after that nothing again.
Assault - i took this a while ago and dont remember being knocked out by it
ive also gotten various samples of other products when ive placed orders on bb.com, dont remember them all, but its hard to get a feel off a one does sample. As far as nanoVapor i really like the profile and aside from the sleep issue ive had good success with it. Might pick up a tube again in the future after i give myself a break from pre's.
Todays Workout:
Stretching:
0:05:00
Barbell Deadlift:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Hang Power Clean:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Front Barbell Squat:
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
==superset==
Push-Up:
6 reps
6 reps
6 reps
Clean:
70 lb x 6 reps
94 lb x 4 reps
116 lb x 2 reps
133 lb x 2 reps
Clean & Power Clean: Every 60 seconds
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
94 lb x 1 rep of each
Ball Slams:
30 slams || 30 lb
20 slams || 30 lb
20 slams || 30 lb
Weighted Sit-Up:
45 lb x 20 reps
45 lb x 20 reps
45 lb x 20 reps
Weighted Hyperextension:
45 lb x 10 reps
45 lb x 10 reps
45 lb x 10 reps
Rowing (machine):
0:04:00 || 810 m
20 second row/ 10 second restCurrent
2020 Log - Quest for the next plate
https://forum.bodybuilding.com/showthread.php?t=177884371
Old
NanoVapor Log
http://forum.bodybuilding.com/showthread.php?t=150197213&p=990784833#post990784833
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01-18-2013, 05:54 AM #60
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