force factor log

[karinabe16]

this is my first log just started taking force factor today




took 2 pills 30 min before lunch which i just ate, serving size says 2 to 4 i figured i would work my way up. going to the gym in a few hours and will take another dose, and i will post my workout when i am finished

[Tom70]

I can't wait to hear how the first workout went.

[TPAYNTER]

Awesome, thanks for logging this. I'm subbed!

[brazilianbadboy]

FF is awesome! You are going to love it!!

[karinabe16]

due to some technical difficulties (my ride to the gym bailing on me) i have to make due with what i have at home, 2- 20 lbs dumbbells, music and myself.

i drank a little cup of coffee and three pills of force factor 30 min prior to my workout

started off with some stretching feeling like my blood is flowing through me nicely, getting a little hot feel like im ready to go

1st set of 20 reps of flyes on the ground
running in place 2 minute intervals
2nd set of 20 reps of flies on the ground
Running in place
3rd set of 20 reps of flies
Running in place 2 minute intervals

1st set of individual tricep extensions 15 reps each arm
5 pushups (I cant do that many)
2nd set of individual tricep extensions 15 reps each arm
5 pushups
3rd set of individual tricep extensions 15 reps each arm
5 pushups

Feeling really pumped, blood pumping, clean energy ready to go

1st set of 20 reps presses off the ground
30 crunches
2ns set of 20 reps presses
30 crunches
3rd set of 20 rep presses
20 crunches

4th set of 20 rep flies
20 situps
5th set of 20 rep flies
20 situps

1st set 20 reps tricep pullovers
Running in place
2nd set of 20 reps tricep pullovers
Running in place
3rd set of 20 reps tricep pullovers
Running in place

5 minutes Dynamic tension fake rope pulls

usually go for longer but i got yelled at to start cooking the salmon for dinner

i liked my first work out with force factor, next time longer more variation workout, had to do with what i had and i need to learn some new chest workouts for home. had a good amount of clean energy and endurance, the blood was flowing!

[ChrisLS8]

Wrong section.

Oh and LOL!

[karinabe16]

Wrong section.

Oh and LOL!

thanks ass

[Tom70]

Way to make due with what you've got. Keep it up.

Btw, what are your goals?

[Team Punishment]

Moved the thread to the correct section for ya OP.

Best of luck with the log!

[caveycavey]

Least you made use of what was at hand rather than just not bothering.

[karinabe16]

Way to make due with what you've got. Keep it up.

Btw, what are your goals?

my goals are lose ALOT of fat, gain more muscle and strength. i want to lose 100 pounds of fat in a year.

[karinabe16]

Moved the thread to the correct section for ya OP.

Best of luck with the log!

thank you very much

[karinabe16]

i dont have set days for each muscle group, for example monday is not chest day or back day or whatever. whatever the day of the week ends the rotation i start the next i go chest/triceps day, cardio day, back/ biceps, rest day, cardio/legs, shoulder day, cardio day. if im really sore from new exercises or goin harder than normal ill throw in a rest day, i just go with the flow. but i must say i absolutely hate how many people are at my gym on mondays, the weekends its really scarce i love it theres hardly anyone in the pool and on the machines, free weight section is completely empty weekend nights i feel like i own the place, all the trainers says its my gym and that im there more than they are lol but mondays is the worse ppl i dont ever see on other days. i just have to breathe and get in the zone.

yesterday i didnt feel like i got an adequate chest/ tricep workout and i was able to squeeze a hour and half in the gym today so i thought i would continue my chest and tri's workout. i usually throw some sauna and pool in on my workouts but got in there at 7 today.

took 3 pills of force factor before lunch, starting to get a feel for it and took another dose 30 min before my workout. I felt a little fatigued at first, but after my first set I was pumped and ready to go. My pumps were feeling really good and solid. I was really getting into it when rob zombie kicked in on my playlist


Vertical chest
70 - 25 reps
85 - 20 reps
100 -15 reps

Chest press
90 - 25 reps
100 - 20 reps
105 - 20 reps
105 - 17 reps
120 - 12 reps
90 - till failure

Pec fly
80 - 25 reps
90 - 20 reps
105 - 15 reps

Decline bench

80 - 20 reps
85 - 15 reps
95 - 10 reps

20 minutes on the eliptical

Incline bench
75 - 15 reps
80 - 15 reps
85 - 15 reps

Strict tricep pushdowns
100 - 15 reps
100 - 15 reps
100 - 15 reps

my triceps were already sore didnt want to add too much

Tricep overhead pulldowns (idk the correct name for it)
100 - 15
100 - 15

[caveycavey]

Nice work. That's a lot of reps on the chest press. You could probably cut that to 4 sets.

[TPAYNTER]

Keep up the good work. And thanks TP for for moving the thread!

[Tom70]

my goals are lose ALOT of fat, gain more muscle and strength. i want to lose 100 pounds of fat in a year.

Awesome man. Good luck. How's your diet?

[karinabe16]

Awesome man. Good luck. How's your diet?

i need to work on it more, any suggestions?

[karinabe16]

tuesday i took 3 caps of force factor before breakfast and 3 before lunch, i was crammed with my final project and my studying for my final in last nights class. its finals week so sadly i made it an off day/ rest day


today i took 3 caps before breakfast and im going to take 3 caps before i do a little cardio at my friends house and around the block, cant make it to the gym today due to overload on studying for another final tonight tomorrow the gym is mine though!! back and biceps. since i have been taking force factor i am already feeling an increase in strength and blood flow

[karinabe16]

Nice work. That's a lot of reps on the chest press. You could probably cut that to 4 sets.

will do

[caveycavey]

When I was losing weight at first I just counted everything I ate to see exactly what macros I was taking in.Then adjusted accordingly. You can start maybe with a 40/40/20 split c/p/f. Then drop carbs as needed. Also worth checking out the Keto diet. The nutrition forum on here helps a lot with dieting.

[karinabe16]

When I was losing weight at first I just counted everything I ate to see exactly what macros I was taking in.Then adjusted accordingly. You can start maybe with a 40/40/20 split c/p/f. Then drop carbs as needed. Also worth checking out the Keto diet. The nutrition forum on here helps a lot with dieting.

ill definitely check it out, i was counting, i think i need to start counting again and start over to analyze . ill check out the nutrition forum, dont mean to sound like a noob but what do you mean 40/40/20 split on c,p,f?

[karinabe16]

after reading alot more sample diets i realized i need to eat more chicken and less beef, and switch to brown rice instead of white. i finally found a plan that goes with my sleep schedule as i go to bed late and wake up a little later than others i eat breakfast around 10 to 11. thank you for the advice on the nutrition forums and the nutrition section up top in between workouts and supplements.

[Tom70]

As far as diet goes I'm a firm believer that you have to find what works for you. Each individual is different and it honestly comes down to genetics. For me if I eat over 150 carbs per day I will not lose weight. So I've always been a fan of aiming for at the least 200g of protein per day, around 100g carbohydrates each day, and I try to keep my fats low as well. When I'm cutting I really don't ever come near the suggested calorie deficit. I'm always under by around 4-500 cals. I've been cutting since the last week of December and I've already lost 27 lbs as of last Saturday. If I were you I would honestly just experiment and see what works best for your body. Everyone is different. I learned quickly that I respond well to high protein and low carbs. Also make sure your carbs are from whole wheats. Whole wheat is higher in fiber than refined wheat. Keep track of your fiber as well. I would recommend at the very least everyone should get 20-30g each day. But all of this is my personal opinion. I'm not a nutritionist or dietician. What I would suggest what you don't do is follow a fad diet plan. These almost always just involve ways of manipulating water weight. I would suggest looking into the fat loss section on here as well. Another great resource, if you have a smartphone, is the app myfitnesspal which allows you to easily and conveniently track your macros and calories. It also gives you a target number of calories to aim for. I don't follow the recommended macros though. Also I use Force Factor Ramp Up to curb my appetite and keep me from feeling lethargic from the low carbs.

[karinabe16]

As far as diet goes I'm a firm believer that you have to find what works for you. Each individual is different and it honestly comes down to genetics. For me if I eat over 150 carbs per day I will not lose weight. So I've always been a fan of aiming for at the least 200g of protein per day, around 100g carbohydrates each day, and I try to keep my fats low as well. When I'm cutting I really don't ever come near the suggested calorie deficit. I'm always under by around 4-500 cals. I've been cutting since the last week of December and I've already lost 27 lbs as of last Saturday. If I were you I would honestly just experiment and see what works best for your body. Everyone is different. I learned quickly that I respond well to high protein and low carbs. Also make sure your carbs are from whole wheats. Whole wheat is higher in fiber than refined wheat. Keep track of your fiber as well. I would recommend at the very least everyone should get 20-30g each day. But all of this is my personal opinion. I'm not a nutritionist or dietician. What I would suggest what you don't do is follow a fad diet plan. These almost always just involve ways of manipulating water weight. I would suggest looking into the fat loss section on here as well. Another great resource, if you have a smartphone, is the app myfitnesspal which allows you to easily and conveniently track your macros and calories. It also gives you a target number of calories to aim for. I don't follow the recommended macros though. Also I use Force Factor Ramp Up to curb my appetite and keep me from feeling lethargic from the low carbs.

wow thanks for the great advice i definitely have to form my own diet based on my schedule and what i have access to. im good with low carbs and high protein as well, been eating a bit too much carbs in the last two weeks, need to get back on track.

[karinabe16]

took 3 caps of force factor and 2 of factor 2 before breakfast this morning, and im about to take another dose before my workout in 30 minutes. heading to the gym for back and biceps, then heading to school for my last final this week, i shall post my workout when i get back tonight.

[caveycavey]

I use myfitness pal and I count everything. The 40/40/20 is 40% protein 40% carbs 20% fat.
Also don't cut too quick. Maybe start at your maintenance calories and cut 20% and then after a while drop again.If you jump straight to too low calories it's hard to drop more when your body adapts.

Like Tom says it's trial and error. What what works for some doesn't work for others.
So experiment.

People thought I was nuts when I did the ketogenic diet because it's high fat and high protein. Why are you eating pepperoni sticks and cheese when you are supposed to be on a diet.No carbs except vegetables.
Refeed (48 hour carb reload) every 2 weeks. I never did a refeed and I did the diet for 2 months. Helped me lose a stubborn 10lbs.

[karinabe16]

I use myfitness pal and I count everything. The 40/40/20 is 40% protein 40% carbs 20% fat.
Also don't cut too quick. Maybe start at your maintenance calories and cut 20% and then after a while drop again.If you jump straight to too low calories it's hard to drop more when your body adapts.

Like Tom says it's trial and error. What what works for some doesn't work for others.
So experiment.

People thought I was nuts when I did the ketogenic diet because it's high fat and high protein. Why are you eating pepperoni sticks and cheese when you are supposed to be on a diet.No carbs except vegetables.
Refeed (48 hour carb reload) every 2 weeks. I never did a refeed and I did the diet for 2 months. Helped me lose a stubborn 10lbs.

i downloaded the app today, my friend told me about it and i said i think thats what caveycavey told me to download and i entered everything today. so far its really great. i did the attkins diet when i was younger, i lost like 30 pounds, but once i stopped i gained it all back. then again i wasnt active at all back then. i just started a year ago, wish i would of discovered all this years ago, but im glad i did, its my life now and i feel so much better and happier. i might check out the keto diet again, i heard its alot like the atkins. but i dont think its really for me. but i am on my way to good things i believe

[karinabe16]

took my force factor and factor 2 30 min before my workout. i was feeling really good, ready to go and pumped up. clean energy which has been nice for a change.


bicep curl dumbbells to warm up
15lbs - 30 reps each arm

bicep curl mts hammer strength machine
20 - 30 reps each arm
25 lbs - 20 reps each arm
30 lbs -15 reps each arm

seated concentration curls
20 lbs - 20 reps each arm
30 lbs - 15 reps each arm

back extension to warm up
100 - 20 reps

lat pulldown
90 lbs- 20 reps
100- lbs 15 reps
100- lbs 15 reps

reverse fly
3 sets of 70 lbs- 20 reps

high row
3 sets 140 lbs 15 reps

preacher curls with bar
3 sets of 50 lbs - 10 reps with negatives

seated row
90 lbs 15 reps
90 lbs- 15 reps
105- 13 reps

bent over dumbbell rows
2 sets 20 lbs - 15 reps each arm


i really want to get into dead lifts, but when i do traps the weight just pulling on my arms in dead weight (lol) really messes with my elbow for a day or two, the dead lift has the same pulling motion on my elbow. any advice?

[Tom70]

The pulling motion will be the same on your elbow joint. Try playing around with over-under grip and see of that helps. You may just want to look into strengthening your bi's, forearms, and shoulders which should help.

[caveycavey]

Yes Keto isn't for everyone.
Workouts looking good so far.
Do you take any kind of joint support IE: Animal Flex or Osteo Sport?
I have tendinitis in both of my elbows and I don't have any issues doing deads. Ever tried like an elbow support to put some compression on it?
My elbows hurt when doing BB skullcrushers so I changed to DB's helped a lot.
Sometimes changing up what you do can help and substituting exercises that you know make it flare up.