E_P_C's SHIFT into Summer Shred Log with PES

[E_P_C]

This will be my unsponsored log of SHIFT from PES. My main reason for choosing this product is because of the Forskolin-95+. I was actually going to use the stand alone product but SHIFT seemed like the better bargain since it had the other added ingredients. My goal right now is to shred some body fat, roughly 8-10lbs of weight depending on maintaining size and strength. Not doing any heavy powerlifting workouts right now, my focus is more on just getting in better shape and increasing my endurance.



I will be using quite a few other PES products as I am a big fan of the product line, all of which I have purchased myself so you can expect some honest feedback.

Supplements:

SHIFT- 2 capsules daily, 1 in the morning and 1 at noon
GenoFlex- 2 capsules, twice daily. I am keeping this to start with, will more than likely purchase a 2nd bottle

For PreWorkout Im finishing up a trial product and then I will go back to my norm below:

Prolific- 1.5 scoops Pre Workout
or
High Volume- 2 scoops Pre Workout
or
Prolific- 1 scoop + High Volume- 2 scoops, Pre Workout

Select Protein Powder- daily or as needed
Select Protein Bar- daily or as needed





Workouts:

I will be following Kris Gethin's 4 Weeks2Shred plan and will just repeat the plan until I get tired of it.


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest:
Biceps: 15.25"
Forearm: 12.25:
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"


Diet:

Will be updated in upcoming posts.

[E_P_C]

First two days I am taking 1 cap in the morning upon waking to assess tolerance and then I will bump to 2 caps on the 3rd day. I will always take it in the morning upon waking so that wont change at all.

First day taking SHIFT and no issues with the 1 cap in the morning.

Workout:

Pullups
5/10/15/10/5

Underhand Cable Pulldowns
3 sets, 5, 5/10, 5/10/15 Reps

Leverage High Row
3 sets, 5, 5/10, 5/10/5 Reps

T-Bar Row
3 sets, 5, 5/10, 5/10/15 Reps

Machine Preacher Curls
3 sets, 5, 5/10, 5/10/15 Reps

Standing Biceps Cable Curl
3 sets, 5, 5/10, 5/10/15 Reps


Cardio:

None

Diet:

Will start tracking on Day 2

[E_P_C]

In progress...

Workout:

Machine Shoulder Press
3 sets, 5, 5/10, 5/10/15 Reps

Reverse Machine Flyes
3 sets, 5, 5/10, 5/10/15 Reps

Machine Lateral Raise
3 sets, 5, 5/10, 5/10/15 Reps

Barbell Shrug
3 sets, 5, 5/10, 5/10/15 Reps

Triceps Pushdown
3 sets, 5, 5/10, 5/10/15 Reps

Cable Rope Overhead Triceps Extension
3 sets, 10, 10/20, 10/20/30 Reps

added a few more sets of Curls and Barbell Front Raises


Cardio:

Will not be doing Cardio today, I have a few hours of yard work to do in the hot sun so I think that will cover it.


Diet:

1 scoop of PES Select

[bencarpenter]

First.

[kbayne]

In for this. Get one of those Shift doses in pre-workout

[E_P_C]

First.

In for this. Get one of those Shift doses in pre-workout

Welcome guys

[E_P_C]

First, was going to go back and update previous posts but apparently I missed the time window to do that.

Anyways will combine these posts since Friday was an off day. Took 2 caps in the morning, besides feeling like I was burning up and sweating a lot more nothing else noticeable. Leg workout was light, coming back from a month off of legs to try and get rid of this tendernitis, seems like its pretty much gone so next week will be back to normal for legs.

Friday was sick all day, think I ate something bad the other night. It was an active rest day so it turned into a rest day. Back in the gym tomorrow...

Workout:

Leg Extensions
3 sets, 10, 10/20, 10/20/30 Reps

Hack Squat
3 sets, 10, 10/20, 10/20/30 Reps

Seated Leg Curl
3 sets, 10, 10/20, 10/20/30 Reps

Hack Squat
3 sets, 10, 10/20, 10/20/30 Reps


Cardio:

2 hrs planting Trees

1.5 hrs of Basketball


Diet:

Still tweaking the diet plan so will get some macros posted up this weekend.

4 eggs with mixed veggies
2 cups of oatmeal
1 banana
2 whole wheat tortillas

1 scoop of Select

Chicken, brown rice, veggie bowl

Select Protein Bar

Chicken, brown rice, veggie bowl

[E_P_C]

Alright, my body seems to be back to normal after whatever friday was, 24 hr stomach virus or something.

2 caps of SHIFT in the morning on both days.

Saturday got a solid chest day in, had to work so didnt get cardio in. Sunday is an off day and I am working so meal prep in the morning and then thats it for the day. This week I will start to add in a little more cardio but still have some yard work to do before finishing that up for the summer.

So far no issues taking the SHIFT.


Workout:

Bench Press
135x10
175x8
195x5
205x3
225x3
230x3

Leverage Decline Chest Press
3 sets, 10, 10/20, 10/20/30 Reps (resting one second per rep of each rep in dropsets)

Leverage Incline Chest Press
3 sets, 10, 10/20, 10/20/30 Reps

Cable Crossover
3 sets, 10, 10/20, 10/20/30 Reps


Diet:

Was really pressed for time so was a pretty boring day

Ground Beef, Brown Rice, Veggie bowl

Select Protein Bar

Ground Beef, Brown Rice, Veggie bowl

Ground Beef, Brown Rice, Veggie bowl

Select Protein Shake

[E_P_C]

Some yard work yesterday for cardio, I will be in the gym for the next 4 days and then cardio day on Saturday and Sunday.

Stats look good so far. Down a few pounds and an inch on the waistline, exactly what I am looking for.


Workout:

Low Hammer Row
1 set, 40 reps

Seated Cable Rows
4 sets, 10, 10, 10/20, 10/20/10 Reps (resting one second per rep of each rep in dropsets)

Dumbbell Row
4 sets, 10, 10, 10/20, 10/20/10 Reps

Wide-Grip Lat Pulldown
4 sets, 10, 10, 10/20, 10/20/10 Reps

EZ Bar Curls
4 sets, 10, 10, 10/20, 10/20/10 Reps

DB Hammer Curls
4 sets, 10, 10, 10/20, 10/20/10 Reps


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest: 41"
Biceps: 15.25"
Forearm: 12.25"
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"

End Week 1:

Bodyweight: 184.4 lbs (-3.8 lbs)

Shoulders: 47" (No Change)
Chest: 41" (No Change)
Biceps: 15.5" (+.25")
Forearm: 12.25 (No Change)
Waist: 35.25" (-1")
Thigh: 23.25" (-1")
Calves: 14.75" (No Change)

[E_P_C]

Yesterdays workout got cut short which is why I dont have much listed. Added some weighted dips today. Been doing yard work on and off all week so thats taking up my cardio time for right now.


Workout: Day 9

Standing Barbell Overhead Press
95x8
115x5
125x3
135x3
145x3

Machine Shoulder Press
4 sets, 10, 10, 10/20, 10/20/10 Reps

Triceps Rope Press
4 sets, 10, 10, 10/20, 10/20/10 Reps


Workout: Day 10

Barbell Bench Press-
185x5
205x3
225x3
235x2

Leverage Incline Chest Press
4 sets, 10, 10, 10/20, 10/20/10 Reps

Leverage Decline Chest Press
3 sets, 10, 10, 10/20

Machine Bench Press
4 sets, 10, 10, 10/20, 10/20/10 Reps

Machine Weighted Dips
4 sets, 10, 10, 10/20, 10/20/10 Reps

[E_P_C]

Little late on the update, got really busy over the weekend. Not much else to report on. Missed one day of taking SHIFT on Saturday and felt like I was hungrier than normal and craving more.


Workout:

Squats
135x10x3
185x5x3

Lying Leg Curls
4 sets, 10, 10, 10/20, 10/20/10 Reps

Leg Extensions
4 sets, 10, 10, 10/20, 10/20/10 Reps

Leg Press
4 sets, 10, 10, 10/20, 10/20/10 Reps

[E_P_C]

Solid end to week 2.


Workout:

Leverage High Row
3 sets, 10, 10/10, 10/20/10 Reps (resting one second per rep of each rep in dropsets)

Underhand Cable Pulldowns
3 sets, 10, 10/10, 10/20/10 Reps

Leverage Iso Row
3 sets, 10, 10/10, 10/20/10 Reps

Preacher Curls
3 sets, 10, 10/10, 10/20/10 Reps

Barbell Curl
3 sets, 10, 10/10, 10/20/10 Reps

[E_P_C]

Great start to week 3, all numbers looking good so far. Gained a pound from week 2 but diet was kinda off with not having much time to meal prep last week. Still going good though and no issues taking SHIFT every morning.


Workout:

Front Dumbbell Raise
3 sets, 10, 10/10, 10/20/10 Reps

Machine Rear Delt Fly
3 sets, 10, 10/10, 10/20/10 Reps

Barbell Shrug
3 sets, 10, 10/10, 10/20/10 Reps

Triceps Pushdown - Rope Attachment
3 sets, 10, 10/10, 10/20/10 Reps

Reverse Grip Triceps Pushdown
3 sets, 10, 10/10, 10/20/10 Reps

Seated Triceps Press
3 sets, 10, 10/10, 10/20/10 Reps


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest: 41"
Biceps: 15.25"
Forearm: 12.25"
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"

End Week 2:

Bodyweight: 185.4 lbs (-2.8 lbs)

Shoulders: 48.25" (+1.25")
Chest: 41.25" (+.25")
Biceps: 15.5" (+.25")
Forearm: 12.25 (No Change)
Waist: 35.25" (-1")
Thigh: 23.25" (-1")
Calves: 14.75" (No Change)

[E_P_C]

Late post. Been really busy in the yard this week, been moving 4 tons of rock every day before work so havent had much time to make the gym. Definitely seeing some nice changes in the mirror so that is good.


Workout:

Barbell Bench Press
135x12
185x8
205x3
225x3x3

Leverage Incline Chest Press
3 sets, 10, 10/20, 10/20/30 Reps

Leverage Decline Chest Press
3 sets, 10, 10/20, 10/20/30 Reps

Pec Fly Machine
3 sets, 10, 10/20, 10/20/30 Reps

[E_P_C]

Great start to the week.


Workout:

Leverage Iso Row
3 sets, 10/5, 10/10, 20 Reps (resting one second per rep of each rep in dropsets)

Leverage Iso Row
3 sets, 10/5, 10/10, 20 Reps

Underhand Cable Pulldowns
3 sets, 10/5, 10/10, 20 Reps

Wide-Grip Lat Pulldown
3 sets, 10/5, 10/10, 20 Reps

High Cable Curls
3 sets, 10/5, 10/10, 20 Reps

One Arm Dumbbell Preacher Curl
3 sets, 10/5, 10/10, 20 Reps


Cardio:

40 mins Treadmill Walking

Ab Exercises

[E_P_C]

Broke through the wall in the last couple days and really crushing the diet and workouts to start the week. Numbers still looking solid


Workout:

Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 sets, 10/5, 10/10, 20 Reps

Side Laterals to Front Raise
3 sets, 10/5, 10/10, 20 Reps

Front Incline Barbell Raise
3 sets, 10/5, 10/10, 20 Reps

Dumbbell Shrug
3 sets, 10/5, 10/10, 20 Reps

Triceps Pushdown
3 sets, 10/5, 10/10, 20 Reps

Cable Rope Overhead Triceps Extension
3 sets, 10/5, 10/10, 20 Re[s

Tricep Dumbbell Kickback
3 sets, 10/5, 10/10, 20 Reps per arm


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest: 41"
Biceps: 15.25"
Forearm: 12.25"
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"

End Week 3:

Bodyweight: 183.0 lbs (-5.2 lbs)

Shoulders: 47" (Same)
Chest: 40.25" (-.5")
Biceps: 15.5" (+.25")
Forearm: 12.25 (Same)
Waist: 35" (-1.25")
Thigh: 23" (-1.25")
Calves: 14.75" (No Change)

[E_P_C]

Late post, nothing really exciting to comment about.

Day 23

Cardio:

40 mins Treadmill Walking

Ab Exercises


Day 24:

Workout:

Barbell Bench Press-
185x5
205x3
215x3
225x3

Leverage Incline Chest Press
3 sets, 10/5, 10/10, 20 Reps

Leverage Decline Chest Press
3 sets, 10/5, 10/10, 20 Reps

Pec Fly Machine
3 sets, 10/5, 10/10, 20 Reps

[E_P_C]

As you see I started doing more cardio but not letting it really take away from workouts. Been 2 months since I have done squats due to tendinitis in my knees so started off lighter to ease back into it. Didnt seem to have any issues. Strength overall feels like it might be down a little bit but work schedule has been ****ty so being exhausted might have something to due with loss of strength.

So far body composition changes have been noticeable as well as weight on the scale. So positive thoughts on SHIFT so far as helping out.


Day 25:

Workout:

Squats-
225x5
245x3
265x3
275x3

Seated Leg Curls
3 sets, 10/5, 10/10, 20 Reps

Seated Leg Extensions
3 sets, 10/5, 10/10, 20 Reps

Calf Machine
3 sets, 10/5, 10/10, 20 Reps

Cardio:

40 mins Treadmill Walking

Ab Exercises


Day 26

Cardio:

40 mins Treadmill Walking

Ab Exercises

[E_P_C]

Finishing up 4 weeks of SHIFT and will be purchasing another bottle. I am pretty happy with changes in body composition and really happy with how well I have been able to stick to a much healthier meal plan. No cravings minus maybe a day or two which I would attribute more to just being carb depleted.

Workout:
Various sets and reps for each exercise

Leverage Pulldown Machine

High Back Row Machine

Standing DB Curls

Cable EZ Bar Curls

Seated DB Curls

Reverse Barbell Curls

[E_P_C]

Still cruising along, down another pound while still feeling great. Looking to break into the 170's in a few weeks which I havent seen in years. Strength seems like its still the same while leaning down so definitely the results I want to see.


Workout:

Standing Barball Overhead Press
95x10
115x5
135x3
145x3
150x3

Tricep Rope Pressdown

Machine Overhead Press

Tricep Overhead Rope Press

Seated Dumbbell Shoulder Press

Machine Weighted Dips


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest: 41"
Biceps: 15.25"
Forearm: 12.25"
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"

End Week 4:

Bodyweight: 182.0 lbs (-6.2 lbs)

Shoulders: 47" (Same)
Chest: 41.5" (+.5")
Biceps: 15.25" (Same)
Forearm: 12.25 (Same)
Waist: 35" (-1.25")
Thigh: 23" (-1.25")
Calves: 14.75" (No Change)

[E_P_C]

Great workouts this week. Joints are feeling a lot better also which is helping getting back into squats.


Day 31:

Workout:

Barbell Bench Press-
185x8
195x5
225x3

Leverage Incline Chest Press
3 sets, 10/5, 10/10, 20 Reps

Leverage Decline Chest Press
3 sets, 10/5, 10/10, 20 Reps

Pec Fly Machine
3 sets, 10/5, 10/10, 20 Reps

Cardio:

40 mins Treadmill Walking

Ab Exercises


Day 32:

Workout:

Squats-
225x5
245x3
265x3
275x3
290x3

Trap Bar Deadlifts-
225x10
275x10x3

Seated Leg Curls
3 sets, 10/5, 10/10, 20 Reps

Seated Leg Extensions
3 sets, 10/5, 10/10, 20 Reps

[E_P_C]

Catching up on the stats for this week.


Starting Stats:

Bodyweight: 188.2 lbs

Shoulders: 47"
Chest: 41"
Biceps: 15.25"
Forearm: 12.25"
Waist: 36.25"
Thigh: 24.25"
Calves: 14.75"

End Week 5:

Bodyweight: 182.8 lbs (-5.6 lbs)

Shoulders: 47" (Same)
Chest: 42" (+1")
Biceps: 15.5" (+.25")
Forearm: 12.25 (Same)
Waist: 35" (-1.25")
Thigh: 23" (-1.25")
Calves: 14.75" (No Change)

[E_P_C]

Been a crazy week, just havent had the time and have been slightly lazy in getting on here and updating. Did work out 3 times: Back/Biceps, Triceps/Shoulders, and Chest, along with a ton of yard work this week. I wont bother updating the workouts as I really dont remember what I did.

This week will be the half way point and I will get some better updates in.