Jalf Clearly Needs More Muscle! (MuscleTech Clear Muscle)

[jalfrey]

You've all read about it. You've all heard about it.

BetaTOR. In case you're new to this supplement, the main benefit of HMB free acid is that its absorbed quicker than the traditional calcium form of HMB. For example, studies have shown an increased clearance and utilisation of HMB (approximately 25 %) relative to Ca-HMB. HMB free acid also produces higher levels of HMB in blood than Ca-HMB. In a nutshell, HMB free acid is thought to speeding muscle regenerative capacity by increasing protein synthesis and decreasing muscle protein breakdown, damage and soreness following high-intensity exercise.

In terms of practical proven benefits, HMB free acid has been shown to produce greater hypertrophy, strength, and power compared with placebo when following a chronic resistance training program. The same study also showed HMB free acid prevented normal decrements in performance following a 2-week overreaching cycle2. Yet another recent study showed a reduction in exercise-induced muscle damage and improved recovery in resistance-trained men.

On a mechanistic level, there have been several studies showing HMB free acid can attenuate multiple markers of muscle damage and inflammation associated with weight training. When considered in its totally, the research on HMB free acid suggests it is a significantly superior form of Ca-HMB and can lead to very significant improvements in performance and recovery when incorporated as part of a properly designed weight training program.

I am lucky enough to be on the MuscleTech Test Team and am extremely grateful to Mark and the rest of their reps for providing me with enough for a 12-week log in which I plan to perform the program that can be found here--http://www.muscletech.com/products/clear-muscle/trainhard/

My goals strength-wise aren't terribly lofty. I'd like to bump up the weights on my following major lifts--
Bench--275lbs up to 315lbs (need dem 6 plate feels)
Squat--345lbs up to 395lbs
Deads--365lbs up to 405lbs

Oh yeah, and I also need to see some gains for my pain, you know? On that note, here's what we're starting with
[img]*****://lh5.googleusercontent.com/-Ur-6Dr3Tggw/Uz3FiGdg-1I/AAAAAAAAAsE/7wofjzu-yjY/w640-h480-no/photo.JPG[/img]

I've been pretty slack as to my eating lately. Not eating dirty, but just not measuring much. My scale is broken and I haven't sprung for a new one yet. I eat based on how I hungry I am. I eat a lot of chicken, salmon, and beef. Eggs are a daily necessity. Veggie-wise, I'm a big fan of greens and cruciferous things. 1-2 times a week I'll splurge on some pizza or a burger. But, at this point, I know my dietary limitations.

Enough of that, let's get to the 1st workout!

5/19/2014
Squats--3x8x324
BB Bench--1x8x245, 225, 230
DL--3x8x345

(Superset)
Pullups (w/ assist)1x8x -40, -55, -70
Dips (w/ assist)1x8x -25, 0, -25

Bent-over row--3x8x135
DB Sholuder Press--1x8x40s, 45s, 40s

(Superset)
BB Curl--3x8x60
Tri Extension--3x8x85

This workout is no joke with only 60 seconds of rest between sets and the major lifts front and center. Not for the faint!

[emergency]

great start looks like the image you tried to post is not working.

[bcgadzinski]

You've all read about it. You've all heard about it.

BetaTOR. In case you're new to this supplement, the main benefit of HMB free acid is that its absorbed quicker than the traditional calcium form of HMB. For example, studies have shown an increased clearance and utilisation of HMB (approximately 25 %) relative to Ca-HMB. HMB free acid also produces higher levels of HMB in blood than Ca-HMB. In a nutshell, HMB free acid is thought to speeding muscle regenerative capacity by increasing protein synthesis and decreasing muscle protein breakdown, damage and soreness following high-intensity exercise.

In terms of practical proven benefits, HMB free acid has been shown to produce greater hypertrophy, strength, and power compared with placebo when following a chronic resistance training program. The same study also showed HMB free acid prevented normal decrements in performance following a 2-week overreaching cycle2. Yet another recent study showed a reduction in exercise-induced muscle damage and improved recovery in resistance-trained men.

On a mechanistic level, there have been several studies showing HMB free acid can attenuate multiple markers of muscle damage and inflammation associated with weight training. When considered in its totally, the research on HMB free acid suggests it is a significantly superior form of Ca-HMB and can lead to very significant improvements in performance and recovery when incorporated as part of a properly designed weight training program.

I am lucky enough to be on the MuscleTech Test Team and am extremely grateful to Mark and the rest of their reps for providing me with enough for a 12-week log in which I plan to perform the program that can be found here--http://www.muscletech.com/products/clear-muscle/trainhard/

My goals strength-wise aren't terribly lofty. I'd like to bump up the weights on my following major lifts--
Bench--275lbs up to 315lbs (need dem 6 plate feels)
Squat--345lbs up to 395lbs
Deads--365lbs up to 405lbs

Oh yeah, and I also need to see some gains for my pain, you know? On that note, here's what we're starting with


I've been pretty slack as to my eating lately. Not eating dirty, but just not measuring much. My scale is broken and I haven't sprung for a new one yet. I eat based on how I hungry I am. I eat a lot of chicken, salmon, and beef. Eggs are a daily necessity. Veggie-wise, I'm a big fan of greens and cruciferous things. 1-2 times a week I'll splurge on some pizza or a burger. But, at this point, I know my dietary limitations.

Enough of that, let's get to the 1st workout!

5/19/2014
Squats--3x8x324
BB Bench--1x8x245, 225, 230
DL--3x8x345

(Superset)
Pullups (w/ assist)1x8x -40, -55, -70
Dips (w/ assist)1x8x -25, 0, -25

Bent-over row--3x8x135
DB Sholuder Press--1x8x40s, 45s, 40s

(Superset)
BB Curl--3x8x60
Tri Extension--3x8x85

This workout is no joke with only 60 seconds of rest between sets and the major lifts front and center. Not for the faint!

Fixed that for ya.

Strong bench/squat/deadlifts! You're moving a lot of weight for those reps. What are your one rep maxes?

[KaiSchafroth]

in on the log; lookin strong right out the gate!

[FischerNK]

Looks good man good luck to ya

[scottyb05]

subbed... gonna be hard to keep up on all these

[furyhockey]

Looking forward to seeing your progress and how CM works for you with this program. Great start!

[E_P_C]

Good start to the log man

[jalfrey]

Fixed that for ya.

Strong bench/squat/deadlifts! You're moving a lot of weight for those reps. What are your one rep maxes?

Thanks, brother. I really appreciate the rest of you stopping in, too!

I estimated my 1RM in my first post to be these--
Bench--275lbs
Squat--345lbs
Deads--365lbs

I train at 5:30 in the AM. This makes it difficualt to find a training partner and thus I haven't actually ever tried for an 1RM. So those are my estimates based on 3-5RM.

Today was the 5x5 maximal intended velocity. I've never concsciously tried this type of work out before. I gotta tell you, I like it! tried for 60% of my 1RMs and had a little gas left for some dips afterwards.

5/21
Squats--5x5x205lbs
Bench--5x5x170lbs
Deads--3x5x225, 2x5x245lbs
Dips--5x5xBW

Nothing new to report as far as the CM goes. Wasn't as sore as I thought I would be yesterday, at all.

The rest of my stack includes Magnum Opus and coffee for PWO, Multi and fish oil, Six Star Whey, and I'm 6 weeks into an 8 week DAA cycle.

[llahhsoj]

Thanks, brother. I really appreciate the rest of you stopping in, too!

I estimated my 1RM in my first post to be these--
Bench--275lbs
Squat--345lbs
Deads--365lbs

I train at 5:30 in the AM. This makes it difficualt to find a training partner and thus I haven't actually ever tried for an 1RM. So those are my estimates based on 3-5RM.

Today was the 5x5 maximal intended velocity. I've never concsciously tried this type of work out before. I gotta tell you, I like it! tried for 60% of my 1RMs and had a little gas left for some dips afterwards.

5/21
Squats--5x5x205lbs
Bench--5x5x170lbs
Deads--3x5x225, 2x5x245lbs
Dips--5x5xBW

Nothing new to report as far as the CM goes. Wasn't as sore as I thought I would be yesterday, at all.

The rest of my stack includes Magnum Opus and coffee for PWO, Multi and fish oil, Six Star Whey, and I'm 6 weeks into an 8 week DAA cycle.

I train at a time when there isn't much of a spot selection either. I'm pretty good at the roll of technique in regards to bench. It is embarrassing if someone sees you when it happens, but you at least went for it.

[bcgadzinski]

Thanks, brother. I really appreciate the rest of you stopping in, too!

I estimated my 1RM in my first post to be these--
Bench--275lbs
Squat--345lbs
Deads--365lbs

I train at 5:30 in the AM. This makes it difficualt to find a training partner and thus I haven't actually ever tried for an 1RM. So those are my estimates based on 3-5RM.

Today was the 5x5 maximal intended velocity. I've never concsciously tried this type of work out before. I gotta tell you, I like it! tried for 60% of my 1RMs and had a little gas left for some dips afterwards.

5/21
Squats--5x5x205lbs
Bench--5x5x170lbs
Deads--3x5x225, 2x5x245lbs
Dips--5x5xBW

Nothing new to report as far as the CM goes. Wasn't as sore as I thought I would be yesterday, at all.

The rest of my stack includes Magnum Opus and coffee for PWO, Multi and fish oil, Six Star Whey, and I'm 6 weeks into an 8 week DAA cycle.

I was just confused because you said you squatted 324x8, and deadlifted 345x8, which are both 20 lbs lower than your estimated 1RMs for 8 reps, if that's true then your 1RMs are WAY higher. Based on a 345x8 deadlift your estimated 1RM deadlift would be 435 for example.

[eyeguy]

Great start. Subbed. Logging as well. Going to be hard to follow like 25 logs

[emergency]

Great start. Subbed. Logging as well. Going to be hard to follow like 25 logs

lots of logs to follow and to little time Sure we will find away

[scottyb05]

solid update brotha!

[jalfrey]

I was just confused because you said you squatted 324x8, and deadlifted 345x8, which are both 20 lbs lower than your estimated 1RMs for 8 reps, if that's true then your 1RMs are WAY higher. Based on a 345x8 deadlift your estimated 1RM deadlift would be 435 for example.

Thanks for the advice. I've attempted 405 on deads before but missed it. It's entirely possible that I'm lowballing myself and need to go in on a Monday and set those 1RMs.

Had a setback last Friday as I strained my shoulder benching In light of that, I'm thinking I may switch this over to a cutting log. I figure that way I can test out the anti-catabolic properties of betaTOR. More updates later today...

[jalfrey]

So, last Friday I boogered up my shoulder on a heavy bench, well heavy for me (280lbs). It's still bothering me, but feels like it's slowly improving. Since my team isn't required to follow the training protocol I was working on. I'm going to change it up to the following--

M,W,F--5x5 Max Velocity with 60-70% 1RM
T, Tr--Ancillary lifts and cardio

Using this protocol this morning, I hit the following

8 minutes on Cybex Arc Trainer--2 warmup, 4 20/10 Tabata, 2 cooldown for 200 calories (according to machine [a2m])
Squats--(warmup [WU])1x12xBW, 1x12x135---5x5x225
Bench--(WU)1x12x135---5x5x195
Deads--2x5x245, 3x5x265
30 seconds of rest between sets, 3 minutes between exercises

Outside of my shoulder, the soreness I've had is really diminishing. I've also had two people randomly compliment my arms this week. One a complete stranger that I just bought some water from! This is going to be a fun ride with Clear Muscle!

[bcgadzinski]

So, last Friday I boogered up my shoulder on a heavy bench, well heavy for me (280lbs). It's still bothering me, but feels like it's slowly improving. Since my team isn't required to follow the training protocol I was working on. I'm going to change it up to the following--

M,W,F--5x5 Max Velocity with 60-70% 1RM
T, Tr--Ancillary lifts and cardio

Using this protocol this morning, I hit the following

8 minutes on Cybex Arc Trainer--2 warmup, 4 20/10 Tabata, 2 cooldown for 200 calories (according to machine [a2m])
Squats--(warmup [WU])1x12xBW, 1x12x135---5x5x225
Bench--(WU)1x12x135---5x5x195
Deads--2x5x245, 3x5x265
30 seconds of rest between sets, 3 minutes between exercises

Outside of my shoulder, the soreness I've had is really diminishing. I've also had two people randomly compliment my arms this week. One a complete stranger that I just bought some water from! This is going to be a fun ride with Clear Muscle!

Hope the shoulder feels better man!

[emergency]

bump the fish oil brother should help with the shoulder

[jalfrey]

bump the fish oil brother should help with the shoulder

Thanks for the advice, emergency. I've bumped it from 2.4 grams to 3.6 and went to a chiropractor Friday. Feels much better, but still tender enough that I'm taking it easier than I like...

Third week in on Clear Muscle and my recovery seems to have stalled a bit. DOMS has been more pronounced in my legs this week. However, they are looking better than ever! I've upped the weight on my lifts by 10lbs this week so my training has been the following--

8 minutes on Cybex Arc Trainer--2 warmup, 4 20/10 Tabata, 2 cooldown for 200 calories (according to machine [a2m])
Squats--(warmup [WU])1x12xBW, 1x12x135---5x5x235
Bench--(WU)1x12x135---5x5x205
Deads--3x265, 2x275

I do like the fact that my strength is going up on the weekly!

[emergency]

great to hear it is feeling some what better. training is looking solid!

[jalfrey]

Monday 6/9

DL--1x12x135, 5x5x295, 1x8x225
Close Grip DB Press--1x12x45s, 2x5x80s, 3x5x90s(PR on DBs)
Squats--1x12x135, 2x5x245, 3x5x255, 1x12x135

Wednesday 6/11
DL--1x12x135, 2x5x295, 3x5x305, 1x8x225
Pec Deck--1x12x100, 5x5x145
NO SQUATS!!!!

This mornings showing was sub-par. My shoulder is still not great. This is really frustrating as my chest is my least favorite bodypart!! So, I'm just taking it easy on chest and going to try and work some push-ups into my workouts. Didn't squat today as my legs are really having trouble recovering these days. I thought Clear Muscle would start escalating by now, but things seem to be stalling out a bit...

[llahhsoj]

Congratulations on the DB press PR! I am going through exactly what you are with my shoulder and chest is my least favorite now as well. Some days I can press good poundages and some days I am off. Nowadays I do a lot of rotator cuff stuff at the beginning of my session and that helps.

[bcgadzinski]

Gotta push through that soreness brah. That's what makes you better.

[jalfrey]

Gotta push through that soreness brah. That's what makes you better.

True dat, man. I've been making excuses the past couple of weeks. Gotta get back into the game hard!

Congratulations on the DB press PR! I am going through exactly what you are with my shoulder and chest is my least favorite now as well. Some days I can press good poundages and some days I am off. Nowadays I do a lot of rotator cuff stuff at the beginning of my session and that helps.

Thanks, Josh! I'm taking an extra 5 minutes before hitting the iron to loosen the shoulder up and then 15-30 seconds of movements my chiropractor showed me between presses. It's definitely feeling better, but not 100% yet. I've found that incline press seems to not use or affect the shoulder as much as flat. So I believe that's going to be the way to go for the rest of this log.

Here's a photo at 1 month/one bottle into the log. There's definitely been some decrease in body fat as the skin around my stomach is a bit saggier and the fold right above my navel has appeared recently. I think that's a great sign as I haven't done much to cut back on calories at all. Honestly, I've been eating a bit more junk as we've been having a lot of retirement receptions in our school system the past couple of weeks.
[img]*****://lh3.googleusercontent.com/-Tr7lUwfPDnk/U6M_A-t1vZI/AAAAAAAAAuA/YS2fEk7GGG4/w480-h640-no/photo.JPG[/img]

I've used this week as a bit of a deload. Going to start the 5x5 back up on Monday and see how the shoulder holds out!

[jalfrey]

BTW, I used to post photos with no problems. What has changed in the past few months? Anybody?!?

[scottyb05]

BTW, I used to post photos with no problems. What has changed in the past few months? Anybody?!?

No clue man, I just attach then embed my pics. Never have issues that way! Looking good in here, hope your shoulder heals up!

[jalfrey]

BAM! Figured out the problem.

Shoulder is still improving. Was feeling beastly this morning and really surprised myself on the 5x5s. Ended up doing 6 sets on just about everything! I've seen some speculation on whether or not Clear Muscle works better the longer you take it. Don't know yet, but I'm hoping I've worked through this lull I've been in. After doing 6 weeks of 3 days purely compound and 2 days of cardio, I'm thinking hard about changing it up a bit for the rest of the log. Thinking of push/pull/legs for the last 6 weeks of the log in order to change it up and evaluate Clear Muscle under different training. Also picking up a food scale over the weekend so I can get better about food logging.

Today's effort--
6/25 (all sets@5 reps unless other wise noted. rests between 30-45 seconds.)
Deads--12x135, 315, 315, 325, 325, 325(PR for reps!!)
DB Incline--12x35, 6x75, 85, 85, 90, 90, 9x60
Squats--12xBW, 245, 245, 255, 255, 255
BB Row--185, 185, 185, 9x135, 8x135
Cable Crossovers Dropset--14x30, 14x25, 14x20

[emergency]

great to hear you got it figuered out. solid work and great news on the shoulder improving !

[jalfrey]

great to hear you got it figuered out. solid work and great news on the shoulder improving !

It was a "duh" moment for sure. I've also figured out that a big problem with my motivation has possibly been Clear Muscle working. Let me explain. I like a bit of DOMS. I know it's not the best indicator of the previous day's workout. But, I've always liked it as long as I could still walk without looking silly after leg day. Is it possible that Clear Muscle is really knocking out the DOMS that well? I mean, I've felt tight a day or two. But, soreness has been almost non-existent. I have really been gaining strength while on CM, too. This morning, I hit one of those PRs I would've never thought possible!!

7/2--Heavy Chest--90 seconds rest between sets
DB Incline--2x12x45s(Warmup) 5x5x95s (PR for strength AND reps!!)

KB Incline Flyes--5x5x35s (Wanted to try these for something different. Really liked the different kind of stretch!)

Lying tri extensions--2x5x70, 3x5x80 (Cambered bar. Threw 3 guillotine presses in at the end of each set for good measure.)

Weighted Push-Ups--5x6x45lbs (30 seconds rest)

I still can't believe I hit that PR on incline! I really wanted to throw down on dips. This shoulder has made me have to give them up for a while, though. I'm still really pumped and happy about this morning's workout!

The split I've settled on for the rest of this log is a chest specialization routine. Explosive reps for chest at 60-70% of 1RM on Monday. Legs/Back Maintenance Tuesday. Heavy/Low chest Wednesday. Cardio/core Thursday. Higher reps on Friday. Let's try it for a month and see what happens!

[jalfrey]

Friday 7/4/2014
Warm-up
Pec deck--2x15x100
Machine incline--1x15x100
Machine flat--2x15x100

Pec deck--4x15x145

Superset
Db Incline--1x15x65 3x15x55
DL--2x15x185, 135

Bb pullover--4x15x45

Hammer Strength Press--1x12x115, 95, 75, 55 dropset (Chest Height)
" " "--1x12x95, 75, 55 (Throat Height)

Straight tri extensions--2x15x65
Rope tri extensions--2x15x50



7/7/2014
Clap pushups--5x6
DB incline--7x85,80,80,80,75
Kb flyes--5x8x25
DB Pullovers--4x6x55
Hammer seated dip--8x94,144,144,164,164

Past couple of workouts listed here. Not much new to report other than I really expected to be hurting over the weekend with the high rep workout I did on Friday. I was a bit tight on Saturday, but nothing like I expected. Makes me wonder if Clear Muscle is best suited for bursts on high frequency workouts like I've been doing?