### Ironwake Nutrabolics Hemodrene Log ###

[Ironwake]

Got an excellent opportunity from Nutrabolics to log one of their products. I've been cutting for about 5 weeks so far, down about 10lbs. Looking to drop another 10 or so lbs over the next 5-6 weeks. Looking for 11-12% before a nice long slow bulk.



Little background:

Started lifting in August 09, gained 34lbs ( 174 - 208 ) over my first six months of lifting. Was following Starting Strength the entire time, and was around 5k calories towards the end of my bulk.

Got a lot stronger, built a lot of muscle, but also gained a good deal of fat.

Before / After Bulk:


Switched over to Tom Mutaffis 3-Day Split when I started my cut.


Before / 2 Weeks into Cut / 1 Month into Cut:


Currently around 198, maintained last week because it was spring break but should be down to 197-196 at the end of this week.

Routine:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (1 sets, 4-6 Reps)
- Chins (3 sets, 6-8 reps)
- One-Arm Dumbbell Rows (2 sets, 8-12 reps)
- Close Grip Pulldowns (2 sets, 8-12 reps)
- Barbell Curls (2 sets, 8-12 reps)
- Hammer Curls (1 set, 8-12 reps)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets, 4-6 Reps)
- Incline Barbell Bench Press (2 sets, 6-8 reps)
- Dips (2 sets, 6-8 reps)
- Seated Dumbbell Military Press (2 sets, 8-12 reps)
- Side Laterals (2 sets, 8-12 reps)
- Pushdowns (2 sets, 8-12 reps)
- Cable Crossover / Pec Deck (1 set, 8-12 reps)

Friday: Lower Body (Legs)
- Squats (3 sets, 4-6 Reps )
- Strait Leg Deadlifts (2 sets, 6-8 reps)
- Walking Lunges (2 sets, 8-12 reps)
- Leg Press (2 sets, 8-12 reps)
- Leg Curl (2 sets, 8-12 reps)
- Calf Raises (3 sets, 12-15 reps)

Other / Old Logs:
Current Cutting Log
6 Month Starting Strength Log

[Ironwake]

Diet

Will be following the "Warrior Diet" principles of 20 hours of undereating, followed by 4 hours of overeating. Heres a thread that has quite a few people following, or have followed with great success: http://forum.bodybuilding.com/showth...hp?t=120853941

7am - 6pm:
2 Fish Oils
2 Scoops ON whey in water ( Spread out on off days like 8am and 3pm. w/o day it will be as soon as I get up, then post w/o )
25 Almonds munched on all day



6pm-9pm:
1/2 bag of salad, 2tsp ranch, and some cheese
1 cup of w/e veggies I want ( corn, broc, carrots, mixes ) - just little microwavable things
0-50 oz Glasses of Milk
2 Fish Oils

2 of the following: 8oz chicken, 8oz steak, Can of Tuna + Mayo, Deli Sandwich, 1.5 Cups Spaghetti with ground beef, 8oz groundbeef

1-2 of the following: 2 slices of bread, 1 cup cooked pasta, 2 cups fried rice, 2 cups white rice

Currently aiming for about 2500 calories and 190grams of protein. Those two numbers are really the only thing I'm concerned with.

Supps:
ON Whey
ON Fish Oils ( 4x Per day )
Orange Triad Mutli / Joint Supp
Creatine Mono
Hemodrene ( of course! )

Diet has been spot on over the last few weeks, and I plan to keep it that way. Going to try taking the hemodrene with just whey, if gives me trouble I'll probably add a small amount of carbs with it.

[Ironwake]

2 Scoops Whey / 25 Almond during the day

Dinner:
Giant Salad /w Ranch / Cheese / Croutons ( I have this every day )
2 Cups Broc ( Also have some form of veggies every day )
10 oz grilled chicken
1 cup pasta /w white sauce
40 oz Milk
1 Scoop Chocolate Whey

2520 calories /w 201g protein.

I am very consistent on a few things in my diet... I have 2 scoops of whey, 25 almonds, salad, and veggies every day no matter what. After that I make whatever I feel like to hit my macros / target calories. I won't be listing the 2 scoops of whey/almonds every day but they will be there

Drank about... 60-70oz of water through the day, little low... forgot my water bottle at work

[Ironwake]

Dumbbell Flat Bench
35s x 5
35s x 5
45s x 3
60s x 2
75s x 5
75s x 5
75s x 3 ( +5lbs , -2 reps )

Incline Bench
145 x 7
145 x 6 ( +10lbs , -3 reps )

Dips
Bw + 25lbs x 8
Bw + 25lbs x 7

Dumbbell Overhead Press
40s x 12
40s x 12 ( +5 reps ) <- Wtf?

Upright Rows
40 x 12
40 x 12

Pushdowns
67 x 12
72.5 x 12

Fly Machine
80 x 12 ( +10lbs )

Man, was feeling really weak today. Didn't get the best sleep last night ( only 6-7 hours ) so I running a little slower than normal.

Finally got to my max on DB bench, so we'll see how the progress goes from here.. that last set was pretty ugly, stabilizer muscles were dieing on me Not really sure why my OHP was so much better, but I'll take it...

Switched up Side Laterals for Upright Rows, I think I'm gonna to stick with them... I like them a lot better. Also messed up pushdowns, our machine has like no numbers on it so it's hard to tell lol

Thoughts on Hemodrene:

I took it this morning about 45 minutes before we worked out, had a protein shake a few minutes before I took it. I didn't have any problems with my stomach, so it's looking good.

Had a little bit of extra energy from it, but I was pretty tired to start off. I was definitely sweating more than normal. Ended up having a pretty solid workout, was really focused.

[Ironwake]

Just got back from flag football and LOL. We had to play 3v4 because no one showed up ( strong st patricks day fail... ) got crushed obviously, but was fun.

Had BK for lunch today, didn't really want to but was pressed for time and had to eat something.

1k calories from BK

Dinner:
Salad
1/2lb Steak
2 Scoops Whey /w Milk

2560 calories with 175g protein, pretty low on the protein because of all the cals from BK

About a gallon of water today. Took my second dose of Hemodrene with lunch and felt great the rest of the day.

Mer-dah... I notice it says to take 1-2 tablets pre workout, would you recommend taking both and none later in the day or spreading them out like on non-workout days?

A little iffy, because I only have a shake pre-workout. I guess that's why I'm logging it though, we'll see!

[mer-der-ah]

Just got back from flag football and LOL. We had to play 3v4 because no one showed up ( strong st patricks day fail... ) got crushed obviously, but was fun.

Had BK for lunch today, didn't really want to but was pressed for time and had to eat something.

1k calories from BK

Dinner:
Salad
1/2lb Steak
2 Scoops Whey /w Milk

2560 calories with 175g protein, pretty low on the protein because of all the cals from BK

About a gallon of water today. Took my second dose of Hemodrene with lunch and felt great the rest of the day.

Mer-dah... I notice it says to take 1-2 tablets pre workout, would you recommend taking both and none later in the day or spreading them out like on non-workout days?

A little iffy, because I only have a shake pre-workout. I guess that's why I'm logging it though, we'll see!

imo, 1 tab is enough, but if you like the feeling of 2, go for it. i can def agree with you on the positive vibes Hemodrene gives ya!

[Ironwake]

imo, 1 tab is enough, but if you like the feeling of 2, go for it.

I've had problems some some supps wrecking my stomach so I'll probably stick with one especially since I don't have a full meal with em.

Plus, having the second dose today before class was pretty nice. LOL

Dinner:

Salad
Veggies
8 oz grilled chicken
1.5cups spaghetti /w meat sauce
30 oz milk
1 scoop choco whey and some extra almonds

2520 calories / 201g protien / little less than a gallan of water.

I got strong DOMS atm from football, gonna be a fun day tomorrow

[Ironwake]

Down to 194.6 this morning, new pics up tomorrow...

bout to hit the gym for leg day.

[Ironwake]

Squats
45 x 5
45 x 5
135 x 5
185 x 3
245 x 2
295 x 5
295 x 5
295 x 4 ( +1 Rep )

Straight Leg Deadlifts
150 x 8 ( +5lbs )
115 x 8

Standing Lunges
135 x 12
135 x 12 ( +15lbs )

Leg Press
8 plates x 12
8 plates x 12 ( +40lbs )

Standing Calf Raises
180 x 15

Pretty good leg day, made a tiny bit of progress on my squats. Taking a shorter break time is really killer, so I'm not too worried about if I'm loosing strength.

My shoulder didn't bother me at all during squats, but holder the bar for SLDL was rough... took it easy on the second set.

Switched up to the standing lunges and LOVED them, felt great. I still feel like I have plenty of room on this lift, but I'm gonna keep going at about 10lbs a workout.

Started running out of time, but we got the important stuff done

Took Hemodrene earlier this morning, not Pre workout but I felt great all day. I was sweating buckets during squats and legs press.

[Ironwake]

As promised:

Start - 208 to Current - 194.5



I had been cutting 5 weeks prior to starting Hemodrene. I'm getting back close to the BF I was pre bulk ( see picture in OP ) but I'm 20lbs heavier, loving it.

I really like the effects of Hemodrene on my off days, it's not a crazy energy rush but gives a little boost through the day and keeps me focused.

Hopefully I'll be ready to start my slow bulk after this log

[mer-der-ah]

nice progress so far, can def see some of the magic happening!

[Ironwake]

nice progress so far, can def see some of the magic happening!

Thanks bro

Diet for the last few days:

Forgot to post dinner for the weekend, got pretty busy and diet was a little sloppy.

Friday:
Salad
4 oz chicken
2 scoop whey in water ( at around 1600 calories on the day at this point )

Went out and had a few beers + a burger ( probably ~ 1k calories )

2600 calories / 180g protein on the day

Saturday:
Salad
8oz chicken
8oz steak
4 shrimp
2 cups fried rice
1 cup fried noodles
10 oz milk 1 scoop whey

2530 calories / 205g protein on the day. Went to a Japanese steak house, perfect meal for 1 meal a day imo :P

Sunday:
Salad
Veggies
10oz chicken
3 croissant rolls
2 scoops whey
20 oz milk

2520 calories and 195g protein

Little low on water over the weekend as well, probably around 60-80oz each day, but back on my weekly schedule now

[Ironwake]

Deadlifts
135 x 5
185 x 5
225 x 3
275 x 2
315 x 5

Chins
Bw + 10lbs x 8
Bw + 10lbs x 8
Bw + 10lbs x 7

One-Armed DB Rows
70 x 12/10
70 x 10/8 (+5 lbs, -2 reps )

Close Grip Pull Downs
137.5 x 12
137.5 x 10 (+12.5 lbs, -2 reps )

Barbell Curls
70 x 11
70 x 10 (+5 lbs, -4 reps )

DB Hammer Curls
30 x 11

Pretty rough day, woke up a little late and had to rush a bit. Deads felt pretty bad because my shoulder is still nagging me, will probably repeat 315 again next week to sure up my form... don't wanna move up with subpar form.

Everything else was okay, the 10/8 on DB rows was left arm/right arm because my right shoulder is the one that is hurt, and was pretty rough towards the end of the sets. Hopefully it's good to go on Wednesday.

Hemodrene kicked in around the middle of my deads, was a nice little boost :P I notice the box says "may" reduce hunger / cravings and it seems to effect me about half the time. Not really worried about app suppressant since I don't have trouble controlling my diet though.

[Ironwake]

Dumbbell Flat Bench
35s x 5
35s x 5
45s x 3
60s x 2
75s x 5
75s x 5
75s x 5 ( +2 reps )

Incline Bench
145 x 8 ( +1 rep )
115 x 8

Dips
Bw x 15
Bw x 13

Dumbbell Overhead Press
45s x 12
45s x 8 ( +5lbs, -4 reps )

Upright Rows
50 x 12
50 x 12 ( +10lbs] )

Pushdowns
72.5 x 12
72.5 x 9 (+10lbs, -3 reps )

Cable Cross
65 x 12

Pretty good workout today, I got all my reps on DB bench but the last set was pretty ugly and I struggled a bit getting the weights up into place... A little worried about getting the 80s up, so I'm gonna stick with 75s for another week at least.

I have to say, I'm not the biggest fan of incline anyways but the position it has my shoulder in was putting pressure RIGHT on where it's been bothering me. The first set was a grind, and decided not to push it too hard on the next set. Same thing with dips, wanted to go easy on the shoulder... I was surprised at how many I can get with just BW :P

OHP felt good, kinda weird that my shoulder wasn't bothering me on this or flat bench but w/e. First set was strong, second set .. not so much but a good place to work up from.

Gotten used to the effects of Hemodrene, and I really like it... nice mild energy boost and I don't notice any crash later in the day. No problems with anything I've tried dosing... I took it with 10 almonds + some water the other day, all good.

I might try it with just water pre workout.

[Ironwake]

Monday Night:
Salad
2 Scoops whey in water
12 oz steak
Mash potatoes
green beans
Milk

Estimated around 2500 calories / 180g protein, went out to dinner with my GF for our 5 year anniversary.

Last night:
Salad
Veggies
4 oz steak
4 oz chicken
50 oz milk
1 scoop whey in a sugar free chocolate pudding snack pack ( WIN )

2560 calories / 195g protein

Been drinking around a 3/4ths a gallon of water a day, plus the milk :P

[mer-der-ah]

shoulders could be a real annoying thing to have hurtin, glad to see you're able to get away with some stuff - must be gettin better, no?

[Ironwake]

shoulders could be a real annoying thing to have hurtin, glad to see you're able to get away with some stuff - must be gettin better, no?

Yea it sucks, but it's feeling much better than last week when I could barely move it. Should be back to 100% for next chest/shoulders day.

Luckily it's not a muscle/joint issue, it's just a giant bruise on my shoulder bone ( no idea of the correct name, but the very top of my shoulder lol )

[Ironwake]

Squats
45 x 5
45 x 5
135 x 5
185 x 3
225 x 2
255 x 1
295 x 5
295 x 4
295 x 4

Straight Leg Deadlifts
155 x 8
155 x 8

Standing Lunges
145 x 12
145 x 12

Leg Press
8 plates + 2x 25s x 12
8 plates + 2x 25s x 10 ( +50lbs )

Leg Curl
140 x 12
140 x 8

Standing Calf Raises
160 x 15
160 x 15
160 x 15

Wow, got really busy.. That's from friday... Was a decent day. About the same as last week. Squats were rough, they are just kinda staying where they are for now it seems :P

Leg press continues to go up pretty nicely and Lunges were awesome.

Food over the last few days has been on par except last night as a cheat night. I got in my normal meal up until after my salad then went out to eat/drink.

Tonight I had

Salad
Veggies
12 oz grilled chicken
1 cup potatoes
40 oz milk
1 cup Oh's
1 scoop whey

2480 calories / 210 g protein

I weighed in at 193.4 on friday. Down about pound, looking and feeling much leaner and I'm okay with 1lb/week loss at this point.

No problems with hemo, the energy from it feels natural now. Loving it.

[Ironwake]

Deadlifts
135 x 5
135 x 5
185 x 5
225 x 5


Chins / Pull Ups
Bw x 5 - Close Grip Chins
Bw x 5 - Regular Pull Ups
Bw x 5 - Wide Grip Pull ups

Close Grip Pull Downs
75 x 12
75 x 12

Barbell Curls
50 x 12
50 x 12

DB Hammer Curls
20 x 12

Weighted Decline Situps
+35 x 12
+35 x 12

I got a LOT of sleep last night...about 9 hours and I woke up feeling really drained. Which got me thinking that I haven't deloaded in almost 11-12 weeks, and on that note: This is my deload week, doing it Ironwill style

Cutting the weight in half, keeping everything the same.... was in and out of the gym in around 40 minutes.

Hemodrene woke me up a bit, and was pretty focused even though the weights were easy of course.

[Ironwake]

Dinner last night was:

Salad
1 Cup Veggies
8 oz Steak
2x Homemade Burgers
30 oz milk

2540 calories / 184g protein on the day.

[mer-der-ah]

man u makin me hungry with these meals :P

[Chazk]

subbed man, how you likin the product so far? im loving it. check out my log too.

[Ironwake]

man u makin me hungry with these meals :P

Haha, it's nice being able to just devour whatever I feel like. I'm pretty much not hungry after my first few things for the night, hemodrene cutting into my appetite!

subbed man, how you likin the product so far? im loving it. check out my log too.

It's awesome man; no jitters, no upset stomach, no crash... just smooth energy and focus.

Thanks!


Dinner Last night:

Pretty bad last night, didn't get to the grocery store over the weekend

10 piece chicken nuggest + 1/2 small fry from Mcdonalds
1 cup broc
4 oz chicken
3 croissant rolls
40 oz milk
2 scoop whey

Around 2400 calories and 200g protein. Luckily milk/whey can fix almost anything for me :P

[Ironwake]

Dumbbell Flat Bench
25s x 5
25s x 5
40s x 6
40s x 6
40s x 6

Incline Bench
95 x 8
95 x 8

Dips
Bw x 5
Bw x 5

Dumbbell Overhead Press
30s x 12
30s x 12

Upright Rows
30 x 12
30 x 12

Pushdowns
35 x 12
35 x 12

Cable Cross
45 x 12

Nice easy day, breezed through the workout... only took around 35-40 minutes. Had a nice chest pump from banging out light weights with little rest time.


Dinner last night:
Salad
3 Huge homemade tacos
30 oz milk
2 scoops whey

2550 calories and 180g protein on the day

[Ironwake]

Dinner last night:

2x Wendys Chicken Sandwhich
2x 5 peice nuggests
50 oz milk
2 scoops whey

2480 calories and about 190g protein

Super long day yesterday, didn't have anything thawed and wasn't getting home until like 2 hours after my normal meal time... was starving lmao

Down to 190.5 this morning. I also stopped taking creatine a few days ago, so I'd expect a 2-3lbs loss over the next week from that. Pictures up tomorrow.

Hitting legs later for the last day of deloading

[Ironwake]

Squats
45 x 5
45 x 5
135 x 5
185 x 3
225 x 6
225 x 6
225 x 6


Straight Leg Deadlifts
85 x 8
85 x 8

Standing Lunges
75 x 12
75 x 12

Leg Press
4 plates x 12
4 plates x 12

[b]Leg Curl
70 x 12
70 x 12

Standing Calf Raises
100 x 15
100 x 15
100 x 15

Another easy day, everything felt great; I cut all the weights in half again.. looking forward to my workouts this week at full weight.

Updated Progress Pic from Saturday...

Start Bulk: 174 ----> End Bulk: 208 ----> Current: 190



Pretty happy with my progress. Over 15lbs heavier than when I started my bulk, and I think I'm a little leaner now. Not much longer on this cut!

Been a little busy over the weekend, I took a 2 day break from tracking my calories as I just finished two months of cutting. I kept up my protein, and kept to my normal meal timing so I feel like I was probably pretty close to my macros anyways.

Last night I had a perfect dinner:
Salad
2 Cups Broc
50 Oz Milk
8 oz grilled chicken
6 oz grilled steak
1 cup rice

2475 calories and 210g protein on the day.

Won't make it to the gym today, I went to the see the shuttle launch this morning ( Got up at 3AM ) and have class/work/flag football play offs until 10 tonight

Going to push the day back til tuesday, and then back to normal on wednesday.

[mer-der-ah]

Squats
45 x 5
45 x 5
135 x 5
185 x 3
225 x 6
225 x 6
225 x 6


Straight Leg Deadlifts
85 x 8
85 x 8

Standing Lunges
75 x 12
75 x 12

Leg Press
4 plates x 12
4 plates x 12

[b]Leg Curl
70 x 12
70 x 12

Standing Calf Raises
100 x 15
100 x 15
100 x 15

Another easy day, everything felt great; I cut all the weights in half again.. looking forward to my workouts this week at full weight.

Updated Progress Pic from Saturday...

Start Bulk: 174 ----> End Bulk: 208 ----> Current: 190



Pretty happy with my progress. Over 15lbs heavier than when I started my bulk, and I think I'm a little leaner now. Not much longer on this cut!

Been a little busy over the weekend, I took a 2 day break from tracking my calories as I just finished two months of cutting. I kept up my protein, and kept to my normal meal timing so I feel like I was probably pretty close to my macros anyways.

Last night I had a perfect dinner:
Salad
2 Cups Broc
50 Oz Milk
8 oz grilled chicken
6 oz grilled steak
1 cup rice

2475 calories and 210g protein on the day.

Won't make it to the gym today, I went to the see the shuttle launch this morning ( Got up at 3AM ) and have class/work/flag football play offs until 10 tonight

Going to push the day back til tuesday, and then back to normal on wednesday.

great progress! seein them abs poppin a bit more and your bicep looks bigger? whaaaaaaaaaaaaaaaaat?!

[Ironwake]

great progress! seein them abs poppin a bit more and your bicep looks bigger? whaaaaaaaaaaaaaaaaat?!

Thanks bro, it's crazy I know! My bis haven't really gained any size ( by tape ) but look much better. I think it's due to this is the first time really dedicating any time to my arms ( even though it's only 3 sets of curls per week ) :P

[Ironwake]

Deadlifts
135 x 5
185 x 5
225 x 3
275 x 2
315 x 5

Chins
Bw + 10lbs x 8
Bw + 10lbs x 8
Bw + 10lbs x 7

One-Armed DB Rows
70 x 12
70 x 11 (+2-3 reps)

Close Grip Pull Downs
137.5 x 12
137.5 x 11 (+1 rep)

Barbell Curls
70 x 12
70 x 10 (+1 rep )

DB Hammer Curls
30 x 12 (+1 rep)

Had a pretty solid first day back from my deload. Felt good on most of my lifts, deads are still feeling pretty heavy but much better than last time at 315. Will move up a little next week.

Chins are making slow slow progress, which doesn't really bother me but I feel like I could make better progress on a lower rep scheme. I'm might try out 3x5 next week.



Dinner Last Night:
Salad
1 Cup Broc
1.5 cups spaghetti / meat sauce
Homemade Taco Burger ( nom nom nom, Burger + Rice + Taco seasononing, call me crazy )
50 oz Milk

Little low, 2430 calories and 179g protein. I'm out of chicken ATM

[Ironwake]

Barbell Flat Bench
45 x 5
45 x 5
85 x 5
115 x 3
145 x 2
175 x 5
175 x 4
175 x 4

Incline Bench
145 x 7 (-1 Rep)
145 x 5

Dips
Bw + 25lb x 8
Bw + 25lb x 6

Dumbbell Overhead Press
45s x 12
45s x 9 (+1 rep)

Upright Rows
60 x 12
60 x 11 (+10lbs,-1 rep)

Pushdowns
72.5 x 12
72.5 x 11 (+2 reps)

Cable Cross
65 x 12

Felt great today, I switched it up to BB bench just to see where my strength had gone...which is down a bit. I was at 180x5x3 at the end off SS, only a slight loss in strength... also considering I haven't BB benched in 2 months I think I'm holding my ground pretty well.

Everything else went good, I was pretty gassed during incline bench from the flat bb bench :P

Dinner last night:
Salad
Veggies
Homemade Taco burger
12 oz grilled chicken
40 oz milk
peice of cake

2503 calories and 201g protein