Core Nutritionals is making me hard...very HARD

[AntM1564]

AntM's Core Nutritionals Core Hard Log



First, I want to say thank you to AllGenetix for allowing me to use and review Core Hard and thank you for the red wrist band. This is my first time using a product from Core, but I have read nothing but good things about Core ABC. With that said, I have high expectations!

My Goals

Looking for leans gains. Maybe 1-1.25 pounds during the log. Strength increases would be nice, but strength is not my primary concern. It seems as though Core Hard is directed more towards cosmetics than performance. So, I am not expecting my numbers to sky rocket or even improve more than they normally would.

My Expectations

Improved Body Composition
Better Sleep
Better Recovery, due to the sleep
An overall dry look

My Training

A modified version of PHAT. Just this past week I started following it more to the true program. By that I mean this week was the first time I did the speed work and I am going off the volume outlined, except for some trap work on Monday and Thursday. Prior to this week, I added more volume but think I was killing myself. This felt plenty.

Sunday - OFF
Monday - Upper Power
Tuesday - Lower Hypertrophy
Wednesday - OFF
Thursday - Pull Hypertrophy
Friday - Push Hypertrophy
Saturday - Lower Power

My Diet

I carb and calorie cycle. I do not have an exact macro split, I will post macros with each day though.

Sunday - Low carb
Monday - High carb
Tuesday - Medium Carb
Wednesday - Low Carb
Thursday - Medium Carb
Friday - High Carb
Saturday - Medium Carb

Other Supplements

NOW B-50
NP Fish Oil
NOW Vitamin C 1000
CL Orange Triad
NOW Vitamin D 5000 iu
ON Creatine Mono, Training days only
SAN Titanium Whey, 0-1 scoops daily
EvoMuse Gut Health
AEN Intrabolic, Old formula training days
CL Purple Wraath, Off days if I do cardio

My first dose will be tomorrow. I cannot wait! Stay tuned.

[AllGenetix]

In on this!!!!

[AntM1564]

In on this!!!!

Quick question for ya, take doses with or without food or does it not matter?

[AllGenetix]

doesnt matter, i have taken with or without food.

[AntM1564]

Day 1

I did not weigh myself this morning for a starting weight. I weigh myself every Sunday morning, I figured one day on Core Hard won't make a difference. Since tomorrow is an off day, I will go more in depth with my training and nutrition.

Back Squats (3-5 minutes rest, 3-5 reps)

240x4,4,4

I know this number is not impressive, but I have been working on going deep. I've been told it is too deep, but as fa as I am concerned, the lower you go, the bigger they grow!

RDL (2-3 minutes rest, 5-8 reps)

245x5,5,5

Leg Press Back Squats (2-3 minutes rest, 6-8 reps)

360x7,6

We have a few different leg presses, I prefer the older one. It is more challenging than the newer ones. It is more vertical than horizontal. Almost feels like the weight is on top of you.

Lying Leg Curl (2-3 minutes rest, 6-8 reps)

105x7,6

I squeeze at the top and come down slow on the negative

Leg Extensions (2-3 minutes rest, 6-8 reps)

120x7
125x6

I had to use the machine I do not prefer. This machine is harder for whatever reason which makes me go lighter, but I still had a good time with it. Also, I set the back of the seat so it is far up so I am pretty much sitting upright. The more upright I am, the less momentum that can be used. I squeezed at the top and came down slow on the negative.

Seated Calf Raise (45-60 seconds rest, 6-8 reps)

170x8,7,6,6,6

Standing Calf Raise (45-60 seconds rest, 6-8 reps)

235x7,6,6,6

Nutrition

Cals - 2,475
Carbs - 254g
Fiber - 49g
Protein - 225g
Fat - 71g
Sat - 12g
Poly - 7g
Mono - 10g

Core Hard - Nothing to report. It is just the first day so I was not expecting anything. Maybe relaxation with the pre bed dose. I will let you guys know tomorrow.

[AntM1564]

Day 2

Starting Weight - 149.2

Last week, I was 151.8. That was a .2 pound decrease from the previous week so I increased my cals by 50 each high carb day. I realized today I only increased my cals by 25 on each day. So, with the large weight lose this week, I am increasing cals by 25 on each high carb day and by 50 on each low carb day. If I stay the same or lose weight, I increase cals for the week. If I gain weight, I leave it.

Nutrition

Cals - 2,275
Carbs - 184g
Fiber - 48g
Protein - 222g
Fat - 78g
Sat - 13g
Poly - 8g
Mono - 20g

Core Hard - I slept like a baby last night. I haven't slept like that in a while. I had a few odd, crazy dreams that were out of left field.

[AllGenetix]

Sleep is a huge quality in recovery so that will definitely help you get to your goals faster. Good start so far, excited to see where Core HARD can take you!

[JY_21]

i am also logging this product! can't wait to see the results this product brings us

[stubbee21]

In! Running HARD as well, let's do some work!

[AntM1564]

i am also logging this product! can't wait to see the results this product brings us

In! Running HARD as well, let's do some work!

I'll be following you guys once I get back up and running with my own computer.

[AntM1564]

Day 3

Sorry for not updating this yesterday. My hard drive crapped out on me and I did not have access to a computer. I am using the computer at school now. I have a substitute laptop I will be using, so hopefully I will post on time. The only problem is that I lost about 40-50 pages worth of papers I have to retype by next Thursday. I will still be training and working, so my posts may be a day or two late until they are due.

Bench (3-5 minutes rest, 3-5 reps)

190x3,3,3

Military Press (2-3 minutes rest, 6-8 reps)

100x7,7,7

No leg drive

Weighted Dips (2-3 minutes rest, 6-8 reps)

35x8,8

Rack Pulls (2-3 minutes rest, 6-8 reps)

395x4,4,3

Weighted Pullups (2-3 minutes rest, 6-8 reps)

10x7,6,6

Neutral Grip Pulldowns with Wide Grip (2-3 minutes rest, 6-8 reps)

120x7,6

Smith Machine Haney Shrugs (2-3 minutes rest, 6-8 reps)

110x6,6,6

Incline Skull Crushers (90 seconds rest, 6-8 reps)

70x8,7,6

Hammer Curls (90 seconds rest, 6-8 reps)]

30x7,6,6

Nutrition

Cals - 2,775
Carbs - 325g
Fiber - 49g
Protein - 222g
Fat - 68g
Sat - 72g
Poly - 9g
Mono - 14g

Core Hard - Slept very well that night. Legs did not seem as sore or tired as they usually do either for a Monday.

[AntM1564]

Day 4

I did not sleep as deep as I did the past two nights. I had too much on my mind between my computer and then the power steering switch on my car and the cords had to be replaced. Even though I had a lot on my mind and did not sleep as deep, I still felt well rested.

Speed Bench

160x3,3,3,3,3,3

RDL (60-90 seconds rest, 8-12 reps)

150x11,10,10

Leg Press (60-90 seconds rest, 8-12 reps)

320x9,8,8

Lying Leg Curls (60-90 seconds rest, 8-12 reps)

95x9,8,8

Leg Extensions (60 seconds rest, 8-12 reps)

120x11,10,9

Seated Leg Curl (60 seconds rest, 8-12 reps)

95x9,9,8

Seated Calf Raise (45-60 seconds rest, 8-12 reps)

135x11,10,9,8

Standing Calf Raise (45-60 seconds rest, 8-12 reps)

190x10,9,8

Nutrition

Cals - 2,475
Carbs - 254g
Fiber - 49g
Protein - 223g
Fat - 73g
Sat - 11g
Poly - 7g
Mono - 12g

Core Hard - I would say recovery has improved. Also, when I woke up this morning, it looked like you could see the seperation better in my legs. The vascularity was better too. I have visible veins in my legs, but they usually have to be somewhat pumped. I walked to the bathroom and back and noticed the veins, no pump obviously..

[AllGenetix]

small changes to start are good, will be excited to see where you're at after its really kicked in!

[Segansational]

30 day log? Will be following along.

[AntM1564]

small changes to start are good, will be excited to see where you're at after its really kicked in!

If small changes are happening already, I cannot wait until it kicks in.

30 day log? Will be following along.

28 days

[AntM1564]

Day 6

I will be updating daily. I got a new laptop. I must say, my mind is blown with Windows 8.

Speed Bench

130x3,3,3,3,3,3

Incline Dumbbell Press (60-90 seconds rest, 8-12 reps)

60x9,9,8

Incline Hammerstrength Press (60-90 seconds rest, 8-12 reps)

90x9,9,8

I hold at the top and squeeze

Incline Dumbbell Flies (60 seconds rest, 8-12 reps)

27.5x9,9

Seated Barbell Press (60-90 seconds rest, 8-12 reps)

90x9,9,9

Rear Pec Deck (60 seconds rest, 8-12 reps)

90x11,9,8

Standing Single Arm Side Laterals (60 seconds rest, 8-12 reps)

17.5x10,9

Dips (60 seconds rest, 8-12 reps)

BW x 10,9,8

Incline Skull Crushers (60 seconds rest, 8-12 reps)

60x10,9

Straight Bar Cable Pressdowns (60 seconds rest, 8-12 reps)

35x11,10

Nutrition

Cals - 2,775
Carbs - 325g
Fiber - 51g
Protein - 220g
Fat - 69g
Sat - 17g
Poly - 10g
Mono - 23g

Core Hard - Recovery does seem better. Also, I think that I am starting to get the hard look/lean out. My back is looking very good, a little better than normal.

[AllGenetix]

Hard and Lean is legit

[Segansational]

If small changes are happening already, I cannot wait until it kicks in.

28 days

Sorry, I only sub to 30+ day logs. I'm out!

[AntM1564]

Day 7

This is yesterday's training session. I thought it would be easy to update daily, but losing all of my final papers has really slowed me down. On top of all that, I have to work five days next week. Somehow I will get the papers done, I might be behind a day on here. Although I will try not to fall behind.

Speed Rack Pulls

260x3,3,3,3,3,3

I do not bounce the bar on the pin even though it says speed, I rest it briefly, then explod up.

Front Pulldowns (60-90 seconds rest, 8-12 reps)

105x10,10,9

I hold at the bottom and slowly come up.

Meadows Row (60-90 seconds rest, 8-12 reps)

35x10,9,8

Behind the Neck Pulldowns (60-90 seconds rest, 8-12 reps)

90x10,9

Once again, squeeze at the bottom

Seated Cable Row (60-90 seconds rest, 8-12 reps)

100x9,8

No momentum, squeeze

Hammerstrength Machine Shrug (60 seconds rest, 8-12 reps)

180x11,10,10

Standing Hammer Curls (60 seconds rest, 8-12 reps)

25x11,10,9

Incline Bench Curls (60 seconds rest, 8-12 reps)

17.5x9,9

Standing Barbell Curls (60 seconds rest, 8-12 reps)

50x8,8

Nutrition

Cals - 2,475
Carbs - 254g
Fiber - 50g
Protein - 221g
Fat - 70g
Sat - 15g
Poly - 8g
Mono - 14g

Core Hard - Thank god I am sleeping like a rock in all of this chaos, otherwise I would be like a zombie. I am definitely looking leaner. I will get some back shots in a few day for you guys. Also, my vascularity is improved throughout the day with zero pump.

[814Saint]

in on this!!!!!!

[AntM1564]

in on this!!!!!!

Glad to have you aboard

[AntM1564]

Day 8

Back Squats (3-5 minutes rest, 3-5 reps)

240x4,4
245x3

RDL (2-3 minutes rest, 5-8 reps)

245x6,6,5

Leg Press (2-3 minutes rest, 6-8 reps)

360x8,8
380x7

Lying Leg Curl (2-3 minutes rest, 6-8 reps)

105x7,6

Leg Extensions (2-3 minutes rest, 6-8 reps)

150x8
160x7

Seated Calf Raise (45-60 seconds rest, 6-8 reps)

160x7,6,6,6,6

Standing Calf Raise (45-60 seconds rest, 6-8 reps)

235x7,7,6,6

Nutrition

Cals - 2,475
Carbs - 254g
Fiber - 51g
Protein - 223g
Fat - 68g
Sat - 15g
Poly - 8g
Mono - 15g

Core Hard -Nothing new to report, but my libido feels like it is up a little more than usual.

[AntM1564]

Day 9

I weighed in at 150 this morning. I am not surprised I went up .8 pounds, like I said last week, I thought my weigh in was a little off. I am actually surprised my weight this morning was not greater.

Nutrition

Cals - 2,275
Carbs - 184g
Fiber - 51g
Protein - 219g
Fat - 79g
Sat - 13g
Poly - 11g
Mono - 18g

Core Hard -I would say that I have a better sense of well being. Overall, I feel like a better person. Almost like I have more energy and my mood is generally better.

[AntM1564]

Day 10

Bench (3-5 minutes rest, 3-5 reps)

190x3,3,3

Military Press (2-3 minutes rest, 6-8 reps)

105x7,6,6

No leg drive

Weighted Dips (2-3 minutes rest, 6-8 reps)

45x7,7

Rack Pulls (3-5 minutes rest, 6-8 reps)

395x5,5,4

Weighted Pullups (2-3 minutes rest, 6-8 reps)

10x7,7,6

Neutral Grip Pulldowns with Wide Grip (2-3 minutes rest, 6-8 reps)

120x8,7

Hammerstrength Shrugs (90 seconds rest, 6-8 reps)

230x8,7,7

Incline Skull Crushers (60 seconds rest, 6-8 reps)

70x8,8,7

Hammer Curls (60 seconds rest, 6-8 reps)]

30x8,7,7

Nutrition

Cals - 2,775
Carbs - 325g
Fiber - 50g
Protein - 221g
Fat - 69g
Sat - 15g
Poly - 10g
Mono - 17g

Core Hard - So, I am hoping to get some input on a training issue I have. My bench has stalled. I do not think I need a deload because nothing else has stalled. Everything else is moving up either in weight, reps, or both. Do you guys think I should go heavy with OHP for a little while and then go to a 6-8 range for bench? I have never been a strong presser, but this is really starting to bother me..

[AllGenetix]

every try 1 1/2 rep for bench? it really helps the sticking point and getting stronger off the chest IMO

[Segansational]

Are you doing incline bench? I found I made some progress when one week my big lift was flat bench with DB accessory work, and the following I did incline bench with DB accessory work.

Edit: I see you have a speed day with DBs.

[AntM1564]

every try 1 1/2 rep for bench? it really helps the sticking point and getting stronger off the chest IMO

Would that be a full rep followed by a half rep?

Are you doing incline bench? I found I made some progress when one week my big lift was flat bench with DB accessory work, and the following I did incline bench with DB accessory work.

Edit: I see you have a speed day with DBs.

I might do incline on power days but in the 6-8 range. Pre transplant, when I was stronger, I did incline bench exclusively and never did flat. My incline was 265 or 275 at 180 pounds. Maybe I am just a better incline presser?

[AntM1564]

Day 11

I did not sleep as deep as I did the past two nights. I had too much on my mind between my computer and then the power steering switch on my car and the cords had to be replaced. Even though I had a lot on my mind and did not sleep as deep, I still felt well rested.

Speed Squat

160x3,3,3,3,3,3

RDL (60-90 seconds rest, 8-12 reps)

160x12,11,10

Leg Press (60-90 seconds rest, 8-12 reps)

340x12,11,11

Lying Leg Curls (60-90 seconds rest, 8-12 reps)

95x10,9,8

Leg Extensions (60 seconds rest, 8-12 reps)

120x12,10,10

Seated Leg Curl (60 seconds rest, 8-12 reps)

95x10,9,9

Seated Calf Raise (45-60 seconds rest, 8-12 reps)

135x12,11,10,9

Standing Calf Raise (45-60 seconds rest, 8-12 reps)

190x12,10,9

Nutrition

Cals - 2,475
Carbs - 254g
Fiber - 48g
Protein - 225g
Fat - 67g
Sat - 13g
Poly - 7g
Mono - 10g

Core Hard - I slept very well last night. I think because I knew I would make my deadline for my papers. I finished the last one today and had until Thursday. My legs when doing extensions today looked silly. You could easily see the separation and the veins. I am leaning out and drying out for sure!

[AntM1564]

Day 13

Today was a little bit off. I think I did six sets on bench, but it might have been seven. My first set of inclines felt great, so I went to 11 reps. Then I forced myself to 9 the second, and the third I just hit a wall. I have to learn to pace myself on hypertrophy days since rest is not long, that way I don'r burn out like I did today. Maybe it was the fact I directly foam rolled my chest, but I doubt that. On should press, I had to use the shoulder station. The pins are very far back and high with a low seat. It takes a lot of effort to unrack it since your have to reach so far and behind your head. I usually use the power racks, but those were taken today.

Speed Bench

130x3,3,3,3,3,3

Incline Dumbbell Press (60-90 seconds rest, 8-12 reps)

60x11,9,6+2 rest pause reps

Incline Hammerstrength Press (60-90 seconds rest, 8-12 reps)

90x9,9,9

Incline Dumbbell Flies (60 seconds rest, 8-12 reps)

30x8,8

Seated Barbell Press (60-90 seconds rest, 8-12 reps)

90x9,9,7+2 rest pause reps

Rear Pec Deck (60 seconds rest, 8-12 reps)

90x11,10,8

Standing Single Arm Side Laterals (60 seconds rest, 8-12 reps)

17.5x12,11

Dips (60 seconds rest, 8-12 reps)

BW x 12,11,8

Incline Skull Crushers (60 seconds rest, 8-12 reps)

60x8,8

I started pausing at the bottom so I know there is no momentum, that is why there is a drop off from last week.

Straight Bar Cable Pressdowns (60 seconds rest, 8-12 reps)

42.5x8,8

Nutrition

Cals - 2,775
Carbs - 325g
Fiber - 49g
Protein - 225g
Fat - 68g
Sat - 14g
Poly - 9g
Mono - 14g

Core Hard - Nothing new to report.

[AllGenetix]

love myo-reps, killer!