Getting LEAN and HARD by Core Nutritionals!

[JY_21]

JY'S CORE HARD LOG TO GET SHREDDED!



Intro: Hey guys, used to be pretty active on the boards a couple years back and had a journal going. Entered college and just hadn't had time to log my workouts on the forums and barely posted the past couple years. I'm graduating this May (only a couple weeks left!) with a degree in Economics from Rutgers University and definitely excited to start the next chapter of my life. Lifted pretty consistently all throughout college but didn't get serious about nutrition and tracking macros till senior year so I would say I'm still fairly new to the game. Looking to gain some lean body mass and shred some of this excess fat with the help of CORE HARD!

Current Stats:
21
5'9''
~165lbs

TRAINING
Currently running a 6 day split. I take rest days when needed and I usually end up lifting anywhere from 4-6x a week depending on my schedule.
Pull- power
Push- power
Legs- power
chest/back- hypertrophy
legs- hypertrophy
shoulders/arms- hypertrophy

Supplements
I keep it pretty simple and only use:
Multi
Fish Oil
Whey Protein
CORE HARD

GOALS FOR THIS LOG
break some PR's on the big 3
improved body composition
achieve a level of leanness that I haven't had before

DIET:
Current Macros are:
195p/55f/205c
I'm still playing around with my macros so they'll definitely be changing as I experiment throughout the weeks.

[AllGenetix]

in on this, looks good

[JY_21]

in on this, looks good

glad to have you!

4/28/14
Day 1

Chest/back hypertrophy

BB Incline
135x6
115x8x2
105x8x2

DB Rows
80x8x3

BB Flat
105x8x3

Machine Lat Pulldowns
3 sets of 10-12

DB Pullovers first time trying this exercise, felt good and focused on constant tension in the lats
40x8

Some tricep work since they are a weakpoint

Comments: This was yesterday's workout. Had a really busy day and only had 40 minutes in the gym before it closed. Was a really quick workout and definitely not the best but I made the best of what I had to work with. Numbers are pretty low since I haven't been doing much work in the 6+ range but hopefully my body gets used to the higher reps and the weights will fly up. No comments yet on the CORE HARD since it's only the first day. It's only my first week or so back to doing barbell benching (both flat and incline) so I'm looking forward to bringing up those numbers as well. Hypertrophy legs on the agenda today!

[stubbee21]

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

[JY_21]

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

yesss, excited to see what this product brings us

4/29/14
Day 2

Legs Hypertrophy

Snatch grip high pulls
ramped up to 175x3x3
155x5

Leg Extensions
110x12x3 DS 70x10x2

Leg Curls
70x12x3

High-Bar Squats
145x8x3
135x8

Seated Calves
4 sets of 12

Leg Press SS Calf Presses
170x12x3 - 170x15x3

Some ab work

Comments: Day 2 in the books. I felt like adding in some explosive pulls in the beginning of the workout to prime my CNS and get ready for the leg session. Felt good and warmed my body up for the rest of the workout. Still getting used to these hypertrophy days with higher reps but hopefully my numbers will shoot up soon. Had a good amount of energy in the gym today, could've been the CORE Hard, or maybe cause I took a nap before, but felt good to have a nice burst of energy throughout the workout. Have shoulders/arms hypertrophy tomorrow, my two weakest areas that I'm trying to bring up.

[AllGenetix]

cool cns activation with the oly variation. Very smart. keep the energy high and crushing the workouts!

[Segansational]

In.

[JY_21]

cool cns activation with the oly variation. Very smart. keep the energy high and crushing the workouts!

thanks for the support. yeah i used to mess around with a lot of the oly lifts but haven't been using them lately. great way to activate the cns and not burn you out!

In.

glad to have you

5/1/14
Day 4
Shoulders/arms Hypertrophy

DB Shoulder Press
55x8
60x5
55x8
50x8x2

Seated Lateral Raises
25x12x3

Upright Rows first time doing this exercise. number is the weight per side since idk how much the straight bar weighs
10x15x3

BB Curls number is weight per side
25x8
20x10x2
SS with
Rear Delt Raise
20x10x3

DB Hammer Curls
35x8
40x8x2

Tricep Pushdowns
3sets

CGBP
115x8x3
95x8x2

Dead Stop Extensions pretty much skullcrushers but i let the bar rest on the bench behind my head every rep for a split second, gives a nice stretch
15x8x3
SS with
Seated DB Curls
25x8x3

OH DB Ext
35x8x3

Comments: Pretty good workout. IDK how much the straight bar weighs at my gym so I just record how much weight I put on each side. Had a decent pump but arms is something I've always neglected in the past so they are lagging behind pretty badly. I rarely get sore arms anymore either, particularly the long head of my triceps. If you guys have any tips/suggestions I'm all ears.




5/2/14
Day 5
Pull Day

Deadlift
ramp up to
315x1
275x3
225x8

T-bar Rows
ramp up to
3platesx8x3

Wide Grip Lat Pulldowns
100x8x3

DB Pullovers
45x12x3

DB Preachers
25x8x3

Standing Calve Raises
4 sets

Abs
3 sets

Comments: Really great workout today. My previous PR for deadlifts is 405 for a single and I'm slowly working back up after not doing them for a while. First time doing t-bar rows in a couple years and they really killed my lats. Today was also my last day of classes of my college career so its a good day! Just got a couple finals left and graduation on the 17th!!

quick pic taken today, mirin the 10lb dymatize whey? lol

[JY_21]

5/3/14
Day 6
Push Day

BB Bench felt really weak while warming up so just did some density work
145x1 for as many singles in 8 minutes, don't remember how many reps I got tbh

paused reps:
115x8
115x6
115x6

OHP
115x3x4

DB Incline
60x6
60x6
60x4

One arm DB Laterals
20x12x3

Tricep Pushdowns
various attachments, ~100 reps in total

Lying DB Skulls got a really good contraction in the long head for these
15x8x4

Rear Delt Raise
4sets

CARDIO
15 min LISS

Comments: Went out to drink with a couple friends last night and drank a little more than I wanted to. Felt pretty crappy when I woke up and knew I would have a bad workout. Bench was really bad as expected but as the workout went on it got a little better. Still trying to find a good grip width for bench so did some experimenting.

Regarding the Core Hard: week 1 is almost in the books. My diet hasn't been the best lately since the semester is wrapping up and I've been enjoying myself by eating and drinking more than I want to. However, even with those factors I do feel that my body isn't as soft as it should be after a bad week cuz I usually can notice a big difference in how my muscles look after a cheat day. I'm eager to see what these next couple weeks bring!

[AllGenetix]

good start to the log, start locking in the diet and sleep and you will really reap all the benefits of Core HARD!

[JY_21]

good start to the log, start locking in the diet and sleep and you will really reap all the benefits of Core HARD!

Yes def!

5/4/14
Day 7
Legs

Squats
ramp up to
275x1
245x2
225x5
225x3
185x6

RDL/Sumo/Cleans
just did a couple sets each with 135, lower back was fried from deadlifts the other day

Leg Extensions
110x10x3

Seated Calves
70x10x3

Abs
3sets

Comments: Officially one week in. Decent leg workout, I wanted to hit 315 before I graduated but doesn't look like I"ll be able to hit it.



5/6/17
Day 9
Chest/Back

Cleans
5x5 light activation work

Incline BB Bench
125x8x2
125x6
95x8x2

DB Rows
90x8x3

DB Flat Bench
60x8x2
50x8x2

Moto Rows
70x10x3

Dips
4sets

Tris/bis/forearms
4 sets each

Comments: This was yesterday's workout. Been really busy with school and work. Had my last day at my internship today so it was kind of bittersweet, the people I worked with treated me very well and I enjoyed working with them. Didn't have time to workout today since I got back late but I'll hit up legs early tomorrow morning! I am definitely noticing my body leaning out with Core Hard.

[JY_21]

5/8/14
Legs hyper

Squats
185x8x2
195x8
135x10

Leg Press
4 sets of 15 reps

Leg Ext
3sets of 10

Seated Leg Curls
3 sets of 10

Seated Calves
3 sets of 12-15

Comments: Workout from Thursday. Had to go to a different gym on campus because the one I usually go to is closed. Got a great pump doing squats, legs are still sore today.


5/9/14
Shoulders/arms hyper

DB Shoulder PRess
55x6x3

Standing 1-arm shoulder press
35x8x4

Upright Rows
60x10x3

DB Laterals SS Rear Delt Raise
20x8x3

Tris/bis
couple sets

Comments: Yesterday's workout. The gym was crazy packed and I had a huge meal less than 20 minutes before I hit the gym so had a pretty crappy workout. The gym is closed today and tomorrow so looks like I"ll be taking these two rest days. Got my last two finals on Monday and Tuesday and then I'm moving out! Can't wait to graduate.

[AllGenetix]

congrats on graduating and wtf no gym open on saturday!?

[JY_21]

congrats on graduating and wtf no gym open on saturday!?

yeahh its finals week so the gym schedule is all messed up :/. appreciate your constant support btw!

5/10/14
Cardio

LISS
30 min, 325kcals burned

Comments: Gym was closed this day but we have a little cardio station in our apartment upstairs so just hopped on the treadmill to burn some calories.



5/12/14
Upper

OHP
120x3
125x2
130x1
105x5
95x6x2

DB Rows
90x8x3

Paused BB Flat Bench
125x5x5

Lat Pulldowns
3x8-10

DB Laterals SS Rear Delt Raise
20x10x3

Skulls
45x8
55x8x2

BB Curls
50x8x2
60x8x2

Comments: Had my exam at 8am this morning and went straight to the gym after. Had no food before but still had a great workout and good pump. Just got an e-mail from my professor saying I was the only one in the class that got a 100 on that final! Have my last final tomorrow at 8am again and then heading back home after to relax before graduation ceremonies. I also have a phone interview at 3pm with a pretty big consulting firm, pretty nervous but I really hope I get this!

[dam225]

In!

[JY_21]

In!

THE DOUG MILLER!!

I apologize for the lack of updates lately. I just graduated last week and had my graduation ceremony on Saturday so I've been quite busy. I'm moved back home right now and just moving around different gyms using free passes to last myself until I know whether or not I got the job in Philly and have to move. Even with the lack of workouts and sub-par diet Core Hard has definitely helped me main my body composition and I am sleeping like a freakin baby.

[AllGenetix]

glad to see the sleep has improved and is good even during crazy times and moving. keep us updated on workouts, strength, body comp and recovery too!

[JY_21]

glad to see the sleep has improved and is good even during crazy times and moving. keep us updated on workouts, strength, body comp and recovery too!

yeah definitely. usually my body goes to utter crap when I'm away from the gym for even a couple days but it's been holding well

5/21/14
Upper

Power Snatch
5 sets for activation

OHP
1153
125x2
125x1
95x6x3

DB Rows
90x5
85x8
80x8

BB Incline Bench
115x6
125x4
115x6x3

Close Grip Pulldowns
120x8x3

Dips
3sets

DB Laterals
20x8x3

Reverse Pec Deck
3 sets of 15

Skulls
3 sets of 10

BB Curls
60x8x3


Comments: Finally settled in and was able to get a week pass at the Gold's near my house. I used to go here back when I was in high school so it's good to be in a somewhat familiar environment. Training was okay but I'm expecting my strength to shoot up with more consistency.

[JY_21]

5/22/14
Lower

Squats
225x3
235x2
245x1
185x6x3

Calves
4sets


Comments: Had to rush the workout and was only able to do squats and a few sets of calves. Rest periods were very low and I was sweating buckets. Legs are pretty destroyed right now though. Benching tomorrow

[JY_21]

5/24/14
Upper

Snatch
5 activation sets

BB Bench
135x3
145x2
155x1
115x6x4

t-bar rows
3ppsx8x3

DB Incline
50x6x3

HS High Rows
3sets of 8

bb bench
db
db incline
pulldowns
laterals/rear delts
bb curls
skulls

Machine Laterals
3x12

Face Pulls
3x12

Seated DB Curls
20x8x3

Lying DB Skulls
15x8x3


Comments: Bench has always been such a sh*tty lift for me but trying to keep it into the program. Shoulders feel really off after this workout, not sure if it was from the benching. Happy Memorial's Day!

[JY_21]

FINAL REVIEW

Just wanted to apologize to AllGenetix and Core Nutritionals for the lack of updates during the past four weeks. I just recently graduated from college and this was right smack dab in the middle of that so my diet and workouts were not very consistent. Despite my faults I will do my best to lay out a very HONEST final review for you guys regarding this product.

Sleep
First thing that I felt that Core Hard helped me was with sleep. IDK why but I would be able to sleep forever while taking this supplement. Also, no matter if I got a couple hours or 8+ I would wake up refreshed and ready to tackle the day and we all know how sleep is a vital component in our recovery process. I definitely got behind in sleep during my finals time and even with a few hours of sleep a night I had no problems with going to the gym. 8/10

DOMS
Can't say much about DOMS/recovery here since I rarely get sore unless I switch up my routine. However, during this time I did take a week off because of scheduling conflicts and was unable to hit the gym. Usually after taking a week off most of us are sore as hell coming back into the gym but my soreness wasn't too overpowering. It might've been a host of other factors helping with that but I do feel that Core Hard had some factor in helping with my recovery 7/10

Strength
Not going to lie but my strength dipped a good amount during this cut. I've been cutting since around mid February and I've been in a caloric deficit the entire time basically. I can't wait to start bumping my calories up a bit so I can start seeing some strength gains coming back. I feel my lifts suffered the most and the main reason why I want to end this cut and start making some gains again. N/A/10

Body Composition
By far the biggest positive I've felt through this product. As I stated before the past month has been a very hectic time for me and even with inconsistencies in diet and workouts my body composition and BF % remained pretty stable. I know that in the past when I steered away from my diet my body would go to sh*t immediately. CORE Hard definitely helped me maintain my leanness 9/10


This has been a complete and honest review of Core Nutritionals Core Hard product. It was my fault for planning this during such a hectic time but I want to just thank AllGenetix again for allowing me to log it. In the future I would definitely be interested in buying Core Hard for myself and running it when I know I'll be able to keep track with my diet and workouts with consistency. Even with my shortcomings I definitely felt the benefits of this product and would recommend it to others.