3 months with Clear Muscle....my log

[gailh]

7/15 - Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill

todays session included an new PR on deadlifts...woo hooo! i know 205 lbs is just a warmup for everyone else but for me its another small step in the right direction. does anyone else feel kind of silly using the stairmill? lol....sometimes i feel like hamster on a wheel when im on it.

[Marshall28]

Congrats on the deadlift PR. I dislike the stairmaster but I burn the most calories on it.

[anandagirl]

Yeah for a deadlift PR!!!

[gailh]

Congrats on the deadlift PR. I dislike the stairmaster but I burn the most calories on it.

Yeah for a deadlift PR!!!

thank you both!!

[gailh]

7/18 - Legs & Glutes

Legs
Exercise Sets Reps
1. Squat 3-4 6-12
2. Dumbbell Lunge 2-3 12-15
3. Dumbbell Step Up 2-3 12-15

Glutes
Exercise Sets Reps
4. Barbell Hip Thrust 3 6-12
5. Glute Cable Kickback 2-3 12-15

Cardio
15 min of HIIT on Stationary Bike

ive finally gotten to the point in this program where i dont dread the Leg and Glute day...whew!! DOMS has become quite managable with the help of Clear Muscle, of course. todays training went really well and noticeable gains are being made...at least in my eyes.

[gailh]

7/22....- - Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

ive had problems with this workout session in the past so today i went lighter and worked on my form. still felt that it was productive and beneficial overall. hope everyone had a great weekend!

[gailh]

7/26 - Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill





7/28 - day at the lake...water skiing and outdoor activities...woo hooooo!


deadlifts continue to improve, i even got a compliment at the gym concerning my form which was a real confidence boost and moral lifter! im usually sooo sore after a day of skiing but Clear Muscle continues to work its magic...woke up today feeling good and ready to go.

[gailh]

7/31... took an "optional" ab day here to kind of reset the body.

Optional Abs

Abs
Exercise Sets Reps
1. Plank 3 20 sec holds
2. Lying Floor Leg Raise 3 10
3. Crunches 3 20
4. Side Crunches 2 15 each side

[anandagirl]

Form compliments are always nice!

[gailh]

Form compliments are always nice!

they sure are...especially out of the blue.

[gailh]

8/3 - Legs & Glutes

Legs
Exercise Sets Reps
1. Squat 3-4 6-12
2. Dumbbell Lunge 2-3 12-15
3. Dumbbell Step Up 2-3 12-15

Glutes
Exercise Sets Reps
4. Barbell Hip Thrust 3 6-12
5. Glute Cable Kickback 2-3 12-15

Cardio
15 min of HIIT on Stationary Bike

back to heavy legs and glutes work. i cant believe this 12 week program is almost over, its been hard but the results have been very satisfying. coupled with the 12 weeks of Clear Muscle i couldnt be happier with the results and performance of both. i remember the first time i did this particular workout and just about died...haha

[gailh]

8/5 - Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike



8/7 - Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill

trying to finish out this Clear Muscle log and 12 training Program with a bang. a couple of my girlfriends have really slacked off with their consistency and ive got to admit that i too have missed a few days here and there. im going to really try hit all my remaining workouts...cant afford to waste my last couple weeks of CM!

[gailh]

8/9 - Back & Arms

Back
Exercise Sets Reps
1. Pull Downs 3-4 6-12
2. One Arm Dumbbell Row 2-3 12-15
3. Seated Cable Row 2-3 12-15

Arms
Exercise Sets Reps
4a. Dumbbell Curl 3 12
4b. Tricep Overhead Extension 3 12
5a. Cable Curl 3 15
5b. Cable Pressdown

hit a PR on dumbbell curls today.....been trying forever to get to 20 pounders with decent form! this will definitely lift my spirits for the rest of the day... all in all a great session.

[anandagirl]

Nice consistency!!! And yeah for a PR!!!

[gailh]

Nice consistency!!! And yeah for a PR!!!

thanks so much for your nice comments and encouragement. ive been lurking in your log also and its great!

[gailh]

8/12

Legs & Glutes

Legs
Exercise Sets Reps

1. Goblet Squat 3-4 6-12
2. Romanian Deadlift 2-3 12-15
3. Dumbbell Stiff Leg Deadlift 2-3 12-15

Glutes
Exercise Sets Reps

4. Smith Machine Sumo Squats (Glute Focus) 3 6-12
5. Glute Kick Back 3 15

Cardio
30 min low intensity on treadmill at a 10-15% incline

i was going to take the day off but woke up early and felt really good so i hit hit the gym instead....woo hoooo. legs and glutes today with an emphasis on the glutes. after this 12 week program is over im going to have to keep some of these movements in my regular rotation, i cant afford to lose my glute gains! lol

[anandagirl]

thanks so much for your nice comments and encouragement. ive been lurking in your log also and its great!

Thanks lady

i was going to take the day off but woke up early and felt really good so i hit hit the gym instead....woo hoooo. legs and glutes today with an emphasis on the glutes. after this 12 week program is over im going to have to keep some of these movements in my regular rotation, i cant afford to lose my glute gains! lol

Right on!

[gailh]

8/14 - - Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

its so sad when you start to see the bottom of the container of a supp you really like...ie. Clear Muscle. hit chest and shoulders today with 2 of my partners. its been interesting to compare my performance with theirs since we started this program at the same time....me using Clear Muscle and them not. i think ive definitely outperformed them in all aspects and CM has been a big part of that!

[anandagirl]

I know! My bottle is getting pretty lean as well

[gailh]

8/18 -- Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill

had my worst workout in a loooong time today. just felt really lethargic and low energy... felt like i was going thru the motions. i have no idea what the problem was, i got a decent nights sleep, ate well and no unusual stress or anything. oh well, i guess we all have clunkers every now and then.

[gailh]

Optional Abs

Abs
Exercise Sets Reps
1. Plank 3 20 sec holds
2. Lying Floor Leg Raise 3 10
3. Crunches 3 20
4. Side Crunches 2 15 each side


all good things must come to an end and i am officially out of Clear Muscle. this was the best log ive ever run and i want to thank MuscleTech for helping to make it so.

the 12 week training program i ran in concurrence with Clear Muscle really improved my strength and lower half flexability. glutes are also much firmer....yay!

i would call the past 3 months and this log a rousing success!