First of I want to thank RootRooTJ for giving me an opportunity to log some of their products
LOG INFO
-Muscleology Nitro Pro
-Muscleology Myofiber
-log will be updated on a daily basis
-log will last anywhere from 3-4 weeks
-Final review of products will be posted at the end of this log
-I will also be logging this over at the unsponsored log section, as part of my Bulk stash, along with products from AI sports nutrition and Intek Evolution
STATS/INFO
-I have been on a bulk for the past 5 weeks; this will be my 6th week.
-Weight has gone up by 10lbs; I am currently sitting at 180-182lbs
-My bulk will last for a good 4-6 more weeks; hopefully I can get up to 190-195lbs by that time.
LIFTING PROTOCOL
MON Chest/traps
TUE Back/biceps/rear delts
WED Legs
THURS Shoulders
FRI Triceps/forearms
SAT rest (work)
SUN rest (work)
CARDIO PROTOCOL
-3x per week
-varies from 20-30mins
-elliptical machine/ stationary bike
DIET PROTOCOL
-3400-3700 calories per day
-6-7 meals per day
Meal 1
1 ½ cup oats Raw
1 scoop Intek Whey Protein
1 cup low fat milk
Meal 2
2 cups brown/white rice mix
Fish or Beef or Chicken
Meal 3
2 cups brown/white rice mix
Fish or beef or chicken
½ cup trail mix
Meal 4
Proetin shake (Nitro pro/ myofiber)
Meal 5
1 ½ cup white rice
Fish or beef or chicken
Fruit
Meal 6
1 cup egg whites
Canned tuna
Meal 7 (optional)
Protein shake with milk
Muscleology Website
http://muscleology.com/
Bodybuilding.com store
http://www.bodybuilding.com/store/mology/mology.htm
Muscleology ********
http://www.********.com/#!/Muscleology
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09-07-2011, 07:03 PM #1
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
>>>>>> Muscleology and the last month of my Bulk <<<<<<
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09-07-2011, 07:05 PM #2
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09-08-2011, 11:28 AM #3
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09-08-2011, 05:30 PM #4
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 1, THURSDAY, 9/8/11, SHOULDERS
SEATED BAR SHOULDER PRESS
Bar 20x warm up
95lbs 20x warmup
135lbs 15x warmup
185lbs 12x
185lbs 10x
205lbs 5x drop to
155lbs 8x
SEATED DB SHOULDER PRESS
40lbs 12x warm up
70lbs 12x
75lbs 8x drop to
55lbs 8x
BAR FRONT RAISES
40lbs 15x
50lbs 12x
70lbs 10x
MACHINE REAR FLYES
3 sets 8-15x
CABLE UPRIGHT ROWS (EZ BAR)
1 warm up set
1 working set consisting of 3 continous drop sets
STANDING DB LATERALS
FST 7
>>>NOTES/FIRST IMPRESSION<<<
-took 2 scoops of NitroPro post workout
-took 1 ½ scoop of myofiber
---Nitro Pro---
-chocolate flavor
-smells great
-mixes easily/ no clumping
-taste was decent
---Myofiber---
-smell was not that good
-taste was a little bit off, it was a bit hard for me to drink
-slight clumping
DAILY MOTIVATION
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09-08-2011, 05:34 PM #5
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09-09-2011, 04:28 PM #6
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09-09-2011, 04:48 PM #7
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09-09-2011, 05:17 PM #8
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 2, FRIDAY, 9/9/11, ARMS/FORARMS
EZ BAR SKULL CRUSHERS
45lbs 25x warm up
75lbs 12x
95lbs 8x drop to
75lbs 8x
DB OVERHEAD PRESS
50lbs 15x warm up
80lbs 12x
80lbs 9x
MACHINE TRICEP DIPS
1 warm up set
1 long drop set
CABLE KICKBACKS
2 sets 15-20x
EZ BAR CURLS
3 sets 65lbs 21's
DB WRIST CURLS/BAR WRIST CURLS SUPERSET
3 sets 12-15x each
ROPE PUSHDWON/ CABLE BAR CURLS SUPER SET
fst 7
>>>NOTES<<<
-2 scoops of nitro pro mixed with 1 1/2 scoop of myofiber for post workout
-saturday and sunday will be off days. (working)
-back to the gym on monday for chest
DAILY MOTIVATION
Last edited by BulkyPinoy61; 09-09-2011 at 06:32 PM.
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09-10-2011, 05:36 PM #9
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09-11-2011, 06:25 PM #10
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09-12-2011, 04:43 PM #11
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09-12-2011, 04:51 PM #12
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
saturday/sunday. I worked the whole day, so no gym on the weekends for me
LOG DAY 3, MONDAY, 9/12/11, CHEST/TRAPS
DB FLAT PRESS
50lbs 20x warm up
60lbs 15x warm up
70lbs 12x
80lbs 12x
90lbs 8x
90lbs 8x drop to
50lbs 7x
HAMMER STRENGTH INCLINE PRESS
2 plates per side 12x
2 plates and 25lbs per side 9x
2 plates and 35lbs per side 6x
DB FLAT FLYES
40lbs 12x
50lbs 12x
60lbs 9x
CHEST DIPS
2 sets to failure
BAR SHRUGS
135lbs 20x warm up
225lbs 15x
315lbs 10x drop to
275lbs 6x drop to
225lbs 8x
DB SHRUGS
60lbs 15x
70lbs 12x
80lbs 12x
CABLE CROSSOVERS
FST 7
>>>NOTES<<<
-2 scoops of nitro pro post workout
-2 scoops of myofiber post workout
-had a pretty awesome workout today
-chest was fully pumped up
-tomorow will be back and biceps
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09-13-2011, 06:04 PM #13
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 4, TUESDAY, 9/13/11, BACK/BICEPS
WARM UP ON ELLIPTICAL 5 MINS
LAT PULLDWON NEUTRAL GRIP
100lbs 20x warm up
120lbs 15x warm up
160lbs 12x
160lbs 10x
180lbs 7x
BENT OVER ROWS
135lbs 12x warm up
185lbs 12x
205lbs 10x DROP TO
135lbs 8x
MACHINE REVERSE FLYES
3 sets 12-15x
DB ROWS
60lbs 12x
80lbs 12x
100lbs 10x
SEATED CABLE ROWS
160lbs 12x
180lbs 10x
200lbs 7x
MACHINE LAT PULLDWON
FST 7
EZ BAR CURLS
10lbs per side 20x
25lbs per side 12x
35lbs per side 8x
DB HAMMER CURLS
30lbs 12x
40lbs 12x
50lbs 9x
MACHINE CURLS
FST 7
>>>NOTES<<<
-2 scoop nitro pro post workout
-2 scoops myofiber post workout
-pretty good back/bi’s workout today
-workout started a little slow, but once I got warmed up everything went great
-I will be doing legs tomorrow, then off day on thrusday
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09-14-2011, 06:05 PM #14
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 5, WEDNESDAY, 9/14/11, LEGS
LEG PRESS
4 plates 20x warm up
4 plates 20x warmup
8 plates 12x
10 plates 12x
12 plates 8x
12 plates 7x
SQUATS
135lbs 15x warm up
185lbs 12x
185lbs 10x
225lbs 6x
DB STIFF LEGGED
60lbs 12x
70lbs 12x
80lbs 10x
SEATED CALF RAISES
2 plates 3 sets 15-20x
SEATED LEG CURLS
Fst 7
SEATED LEG EXTENSIONS
Fst 7
STANDING CALF RAISES
Fst 7
>>>NOTES<<<
-2 scoops of myofiber and nitro pro post workout
-pretty decent leg workout today, it went a little slower than usual due to the amount of people at the gym today.
-rest day tomorrow
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09-14-2011, 08:26 PM #15
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09-15-2011, 09:21 PM #16
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
Alright so instead of taking a day off I ended up doing shoulders today, then tomorrow will be triceps.
LOG DAY 6, THURSDAY, 9/15/11, SHOULDERS
ROTATOR CUFF WARM UPS
2 sets
DB SHOULDER PRESS
40lbs 25x warm up
60lbs 15x warm up
70lbs 12x
75lbs 10x
80lbs 6x DROP TO
55lbs 8x
SEATED DB LATERALS
15lbs 15x
30lbs 12x
30lbs 10x DROP TO
15lbs to failure
STANDING DB FRONT RAISES
15lbs 15x
40lbs 8x DROP TO
15lbs to failure
MACHINE SHOULDER PRESS
*for this movement I made sure that my elbows were always in front, just to put more pressure on the front delts
130lbs 12x
160lbs 12x
180lbs 10x
CABLE REAR DELTOIDS
3 sets 15-20x
CABLE UPRIGHT ROWS EZ BAR
FST 7
>>>NOTES<<<
-2 scoops of both myofiber and nitropro right after my workout
-felt really good today, I couldn’t go heavier on DB presses because I did not have a spot, so I just sticked with the 80lbs db
-will be doing triceps tomorrow and a little bit of chest too
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09-15-2011, 11:36 PM #17
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09-16-2011, 04:58 PM #18
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 7, FRIDAY, 9/16/11, TRICEPS/FOREARMS/LIGHT CHEST
CLOSE GRIP PRESS
135lbs 15x warm up
185lbs 10x
185lbs 10x
205lbs 7x
DB TRICEP OVERHEAD PRESS
60lbs 12x
70lbs 12x
80lbs 12x
HAMMER STRENGTH PRESS
2 plate per side 3 sets 10-12x
MACHINE FLYES
1 warm up set
1 long drop set
MACHINE DIPS SUPER SET
2 sets full stack, drop set on the last one
CABLE CROSSOVERS
2 sets 15-20x
TRICEP ROPE PUSHDWON
FST 7
Wrist curls
FST 7
>>>NOTES<<<
-2 Scoops of nitro pro and myofiber right after my workout
-today was really cold, so my workout started a bit slower than usual, plus there were a crap load of people there, specially for a Friday afternoon
-taking 2 off days on Sat and Sun
-back to training on Monday
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09-19-2011, 05:01 PM #19
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 8, MONDAY, 9/19/11, CHEST/TRAPS
DB INCLINE PRESS
50lbs 25x warm up
60lbs 12x warm up
75lbs 12x
85lbs 10x
90lbs 6x DROP TO
50lbs 10x
HAMMER STREGTH FLAT PRESS
2 plates per side 12x
2 plates per side 10x
2 plates and 25lbs per side 7x
DB FLAT FLYES
40lbs 12x
50lbs 10x
60lbs 10x
MACHINE DIPS
2 sets full stack 200lbs 12-15x
DB SHRUGS (DB on the side/ DB in front)
60lbs 12/to failure
80lbs 12x/ to failure
100lbs 12x DROP TO
70lbs 10x DROP TO
50lbs 10x
CABLE CROSSOVERS
FST 7
>>>NOTES<<<
-normal dosage, 2 scoops of myofiber and nitro por post workout
-did 25mins of cardio early in the morning
-had an insanely good chest workout, new PR fro DB incline press
-back/biceps tomorrow afternoon
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09-20-2011, 07:19 AM #20
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09-20-2011, 06:27 PM #21
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09-20-2011, 06:28 PM #22
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 9, TUESDAY, 9/20/11, BACK/BICEPS
CLOSE GRIP LAT PULLDWON
100lbs 25x warm up
100lbs 15x warm up
140lbs 12x
160lbs 12x
180lbs 7x
YATES ROWS
135lbs 12x warm up
185lbs 12x
205lbs 7x
DB ROWS
70lbs 12x
80lbs 12x
100lbs 10x
REVERSE GRIP LAT PULLDWON
2 sets 12-15x
LOWER BACK MACHINE
2 sets 15-20x
MACHINE LAT PULLDWON
FST 7
EZ BAR CURLS
10lbs per side 20x warm up
25lbs per side 12x
35lbs per side 10x
DB CURLS (same time)
30lbs 12x
35lbs 12x
35lbs 10x
CABLE STRAIGHT BAR CURLS
FST 7
>>>NOTES<<<
-2 scoops of myofiber and nitropro post workout
-pretty intense workout today, was soaking wet at the end lol
-back and arm were fully pumped and loaded
-cardio/abs tomorrow in the morning, then legs in the late afternoon
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09-21-2011, 04:54 PM #23
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 10, WEDNESDAY, 9/21/11, LEGS
ATG SQUATS
135lbs 12x warm up
135lbs 12x warm up
185lbs 12x
225lbs 8x
225lbs 6x
275lbs 2x
LEG PRESS
4 plates 12x warmup
8 plates 12x
10 plates 10x
12 plates 8x DROP TO
6 plates to failure
SEATED CALF RAISES
2 plates 3 sets 15-20x
LYING LEG CURLS
90lbs 15x
110lbs 12x
130lbs 10X
SEATED LEG EXTENSIONS
130lbs 15x
150lbs 12x
180lbs 12x
SEATED LEG CURLS (both legs then one leg only)
2 sets 12-15x
DB STRAIGHT LEGGED DEADLIFTS
2 sets 12-15x
MACHINE CALF RAISES
FST 7
>>>NOTES<<<
-2 scoops of nitropro and myofiber prost workout
-pretty good leg workout today, was hoping to get at least 3-4 reps of 275 for squats, maybe next week
-also did cardio earlier in the morning
-shoulders tomorrow in the late afternoon
Last edited by BulkyPinoy61; 09-22-2011 at 07:06 PM.
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09-22-2011, 07:07 PM #24
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 11, THURSDAY, 9/22/11, SHOULDERS
DB SEATED PRESS
40lbs 20x warm up
50lbs 15x warm up
70lbs 12x
75lbs 10x
80lbs 7x DROP TO
55lbs 8x
MACHINE SEATED PRESS
150lbs 12x
175lbs 10x
Full stack 190lbs 10x
DB LATERALS
20lbs 15x
30lbs 12x
BAR FRONT RAISES
45lbs 15x
60lbs 12
DB BENT OVER REAR RAISES
20lbs 15x
30lbs 15x
CABLE UPRIGHT ROWS
1 long drop set
CABLE REVERSE FLYES
2 sets 15-20x
CABLE LATERALS
FST 7
>>>NOTES<<<
-2 scoops of both myofiber and nitropro post workout
-had a really fast but very awesome workout today
-tomorrow will be triceps/forearms and a little bit of chest
-also doing cardio in the morning
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09-23-2011, 04:53 PM #25
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 12, FRIDAY, 9/23/11, TRICEPS/CHEST/FOREARMS
CLOSE GRIP BENCH PRESS
135lbs 15x warm up
185lbs 12x
185lbs 8x
205lbs 6x
EZ BAR SKULL CRUSHERS
10lbs per side 15x warm up
25lbs per side 12x
35lbs per side 6x
MACHINE SEATED BENCH PRESS
3 sets 12-15x
CABLE FLYES
2 sets 15-20x
TRICEP DIPS
150lbs 15x
Full stack 200lbs 12x
CABLE KICKBACKS
2 sets 15-20x
BAR /DB WRIST CURLS SUPERSETS
3 sets 15-20x each
ROPE PUSHDWON
FST 7
>>>NOTES<<<
-2 scoops of myofiber and nitropro post workout
-workout lasted a little bit longer than expected, but triceps and chest were fully pumped up
-taking a break for the weekend
-current weight is at 185lbs
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09-26-2011, 05:12 PM #26
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 13, MONDAY, 9/26/11, CHEST/TRAPS
BAR BENCH PRESS
bar 25x warm up
135lbs 25c warm-up
185lbs 12x
225lbs 8x
225lbs 5x DROP TO
185lbs 7x
DB INCLINE PRESS
50lbs 12x warm up
80lbs 10x
90lbs 5x DROP TO
55lbs to failure
HAMMER STRENGTH INLCINE PRESS
2 plates per side 2 sets 10-12x
MACHINE FLYES/ CHEST DIPS SUPER SET
3 sets 12-15x each
SMITH SHURGS
2 plates 15x
3 plates 12x DROP TO
2 plates to failure
DB SHRUGS
60lbs 15x
80lbs 15x
80lbs 15x
CABLE CROSSOVERS
FST 7
>>>>NOTES<<<<
-2 scoops of myofiber and nitropro post workout
-pretty good chest /traps routine today
-did some cardio/abs earlier in the morning
-I will be doing back/biceps tomorrow afternoon
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09-27-2011, 07:17 AM #27
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09-27-2011, 12:17 PM #28
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09-27-2011, 06:18 PM #29
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 14, TUESDAY, 9/27/11, BACK/BICEPS
UNDERHAND BENT IVER ROWS (SMITH)
135lbs 25x warm up
185lbs 12x
225lbs 10x
225lbs 8x
SEATED CABLE ROWS
120lbs 15x warm up
160lbs 10x
200lbs 10x
220lbs 8x
NEUTRAL GRIP LAT PULLDWON
140lbs 12x
160lbs 10x
DB ROWS
80lbs 10x
100lbs 10x
110lbs 6x
EZ BAR CURLS
10lbs per side 20x
25lbs per side 12x
35lbs per side 10x
DB CURLS (SAME TIME)
35lbs 12x
35lbs 10x
40lbs 8x
MACHINE LAT PULLDWON (WIDE GRIP)
FST 7
MACHINE CONCENTRATION CURLS (ONE ARM AT A TIME)
FST 7
>>>NOTES<<<
-2 scoops of myofiber and nitropro post workout
-pretty fast, productive and heavy workout today
-will be doing cardio/abs tomorrow early morning, then legs in the afternoon
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09-28-2011, 05:24 PM #30
- Join Date: Jul 2009
- Location: California, United States
- Age: 32
- Posts: 3,873
- Rep Power: 3689
LOG DAY 15, WEDNESDAY, 9/28/11, LEGS
ATG SQUATS
Bar 15x warmup
135lbs 15x warmup
185lbs 12x
225lbs 8x
275lbs 2x
HACK SQUATS
2 plates per side 12x
2 plates and 25lbs per side 8x
3 plates per side 6x
LYING LEG CURLS
70lbs 12x
110lbs 12x
130lbs 10x
SEATED LEG EXTENSIONS
130lbs 15x DROP TO
50lbs one leg
150lbs 12x DROP TO
50lbs one leg
150lbs 12x DROP TO
50lbs one leg
STANDING CALF RAISES
130lbs 20x
180lbs 15x
210lbs 15x
LEG PRESS (MACHINE)
FST 7
SEATED CALF RAISES
FST 7
>>>NOTES<<<
-2 scoops of myofiber and nitropro post workout
-today was not one of my best leg days, I went at 2 in the afternoon and for some reason the gym was pretty packed. I go to a 24 hour fitness gym and it only has two squat racks -___- and almost all the time there will be people doing other stuff on it, not squats lol. So I had to wait for them to finish.
-also did cardio/abs in the early morning
-shoulder tomorrow night
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