So, since apparently people are getting their logs ready and all, I guess I may as well make mine as well with this here intro post Below are shots taken this morning, no pump (it was just a cardio day today, no lifting). Lighting is horrendous but the sun wasn’t really shining through quite yet. Oh well.
As for my training, I think I’ll just break down my training starting next week when everyone starts on Clear Muscle. By breaking down I mean that for Monday-Saturday, I will break down the workout for each day. This way people will know what my workouts consists of and looks like with the weights and rep ranges, etc. After that, I am sure that all will understand why I will not do a daily update type log because tracking these workouts in full blown logs for me are actually pretty daunting tasks (you may take a look at my previous logs and understand why this is so). I will pop in here to reply to posts as well as give periodic updates/impressions on the product and training in general.
For supplementation, this is what mine consists of with everything listed being things I’ve been using for over a month (except for preworkouts, but these preworkouts mostly just overlap each other anyway in terms of ingredients) at least:
Plazma (don’t hate, I actually like this product)
Amino IV
GlycoFuse (sometimes I use Karbolyn, but that’s because I’ve had this tub of Karbolyn for a while now and really wish to finish it to make more shelf space available).
Protein
Fish Oil
Creatine
Beta Alanine
Phosphatidic Acid
Preworkouts (just switching every other day or so between Condense, SuperPump 3.0, Riot, soon Scream, and very very very occasionally EVOL because that tub has been sitting around for a good long while, I have two tubs of White Pump and a tub of WFR left that I have on hand but won’t be using forawhile)
Betaine
Humanabol (I use this not for the ecdy, but because I actually like Humanofort)
Animal PM
Animal Flex (when I run out, I’m going back on Curamin, dosed at night)
GOL’s Perfect Food (running low, will be going back to Green Vibrance when I finish the Perfect Food)
EC (cardio days only)
The way I dose things are as follows:
Lift days:
Pre: Phosphatidic Acid + 1 serving Plazma mixed with a preworkout
Intra: 1 serving GlycoFuse or ½ serving Karbolyn + 2 scoops Amino IV
Post: Mag-10 (basically this is just 20 grams of casein hydrolysate + 10 grams of mostly HBCD, I like it, don’t hate)
Cardio days:
Pre: Phosphatidic Acid + EC + beta alanine + 1 tablespoon MCT + 1 scoop creMtor + aminos (usually Amino IV) + (occasionally) 1 tablespoon of PB (I generally use this to counter the fact that MCT sometimes gives me the runs on an empty stomach)
Intra: 2 scoops Amino IV
Post: Protein shake or a protein bar
Everything else I dose throughout the day (vitamins, greens, fish oil) with the exception of Humanobol which I use 2 caps upon waking and then 1 cap before bed with Animal PM.
I think that just about sums it up for what I’m using currently
Calories-wise, I get in 2600-2800 calories a day, Saturdays I pound down closer to 3200 (I also walk home from the office on Saturdays, which is a couple of miles). My weight when there's nothing in me sits around 160/162 depending on the day. Usually it floats around 163/164 currently.
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05-14-2014, 06:23 AM #1
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Another Clear Muscle Log (kind-of-log). Whoop Dee Doo :P
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-14-2014, 06:39 AM #2
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05-14-2014, 06:48 AM #3
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-14-2014, 06:58 AM #4
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05-14-2014, 07:06 AM #5
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05-14-2014, 07:11 AM #6
Great to see another log up and ready; the 19th can't come quick enough!!The Journey (PL log) - /showthread.php?t=167321531
IG - kaischafroth
148/67.5 sleeved
Best Lifts - S: 375/170 B: 225/102 D: 465/210
Last Meet - S: 375/170 B: 210/95.5 D: 441/200 @ 145bw 10/22/16
First Meet - S: 347/157.5 B: 204/92.5 D: 441/200 @ 145bw 11/07/15
PAST LOGS/REVIEWS - /showthread.php?t=168726943
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05-14-2014, 07:41 AM #7
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Welcome folks
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-14-2014, 07:50 AM #8
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05-14-2014, 08:00 AM #9
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05-14-2014, 08:06 AM #10
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-14-2014, 09:33 AM #11
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05-14-2014, 09:48 AM #12
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Curamin I found works better for joint inflammation.
Switching from Perfect Food because I like the convenience of the economy tubs of Green Vibrance (80+ servings vs the max 60 servings for Perfect Food). So it's more because of convenience. I've used both products extensively and honestly like both.Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-14-2014, 11:07 AM #13
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05-14-2014, 11:22 AM #14
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05-14-2014, 11:38 AM #15
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05-14-2014, 03:28 PM #16
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05-14-2014, 06:16 PM #17
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05-14-2014, 06:16 PM #18
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05-15-2014, 02:10 AM #19
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-15-2014, 06:26 AM #20
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Well folks, in an effort to not have to do this next week and since today is the start of a new week (workout week) for me, I’ve decided to go ahead and preemptively give you all my routine breakdown a little early. I also assure you that I’ve maintained self-control and have not dipped into the Clear Muscle yet
Deadlifts/Legs/Abs/Obliques Day (Day 1 of my workout weeks)
Deadlifts:
135 warmup set 1x12
225 warmup set 1x12
365 work set 1x2, 1x1
345 work set 1x3
315 work set 1x5
225 finishing set (stiff legged, to get hamstrings going basically) 1x12
Leg Press:
5 plates 1x20
6 plates 1x20
8 plates 1x16
Seated Leg Curls:
140 2x12
165 1x12
Leg Extensions:
160 1x12
205 1x12
250 1x12
Seated Calf Raises:
3 plates 1x20
3.5 plates 1x20
Cable Woodchoppers:
150 3x14
Hanging Leg Raises:
3x20
DB Side Bends:
90 3x14
Kneeling Cable Crunches:
197.5 3x20
DB Shrugs:
100 1x10
That is basically how I start my week. I may vary deadlifts sometimes in terms of going lighter for more reps or keeping it heavier to work on strength/test strength. Earlier on this week (perhaps late last week actually), I thought I needed a deload/taper but as it started raining the past few days with the weather cooling off a bit, I think my lethargy was just a symptom of my seasonal allergies. Manana shall be chest/triceps day.Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-15-2014, 10:56 AM #21
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05-15-2014, 12:37 PM #22
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-15-2014, 12:48 PM #23
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05-15-2014, 12:49 PM #24
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05-15-2014, 01:21 PM #25
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05-15-2014, 02:44 PM #26
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-15-2014, 02:45 PM #27
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05-15-2014, 03:03 PM #28
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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05-15-2014, 05:43 PM #29
In.
USAPL CT State Record Holder!
Men's Open Raw Record (220lb/100kg)
Men's Junior Raw Record (220lb/100kg)
CURRENT LOG:
|Massive with MuscleTech| |Cutting on Clear Muscle Log!|
http://forum.bodybuilding.com/showthread.php?t=161997513
Past Logs:
Lean Muscle with Labrada! HICA-Max Log -
http://forum.bodybuilding.com/showthread.php?t=160980171&pagenumber=
The Aesthetics Era with ProMera! CON-CRET/GLUTA BLAST/PUMP EXTREM Log -
http://forum.bodybuilding.com/showthread.php?t=161141663
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05-16-2014, 06:30 AM #30
- Join Date: Feb 2013
- Location: New York, New York, United States
- Age: 43
- Posts: 16,991
- Rep Power: 91765
Chest and Triceps Day
So, this morning was chest and triceps day and it went a little something like this:
Shoulder Warmups
Did some isolateral windmills front and back with a 10 lbs plate. Some front to OH plate lifts (not sure what this exercise is called, I just do them) with a 25 lbs plate. Did some steering wheel turning (not sure what these are called either) with the 25 lbs plate. Cable rotator cuff rotations with 10 lbs, front, back, OH, bottom to mid-body.
DB Flat Bench
30s warmup 1x20
75s 1x10 1x8
70s 2x10
DB Incline Bench
65s 2x9
60s 1x12 1x10
Decline BB Bench
135 1x12
145 1x9
155 1x6
145 1x7
Incline BB Bench
115 1x11
135 1x5
125 1x7
115 1x8
Incline DB Flies
35 1x12
40 1x12
45 2x8
Isolateral DB OH Triceps Extension
25 1x16
30 1x8
OH DB Triceps Extension
75 1x7
Cable Pushdowns w/ V Bar
160 1x6
150 1x7
140 1x8
Dips
1x10 2x8
Decline Bench Russian Twists w/ 25 lbs Plate
3x14 (full twists, left to right, obviously)
Kneeling Cable Crunches
190 3x20
DB Shrugs
100 1x10
Pretty good workout. Felt pretty darn good. Was running out of time at the end and all the squat racks were taken, so I couldn’t do any clean high pulls from hang thus I had to settle for a set of DB shrugs. I also did palms out wide grip chins (3 reps each set) in between my presses. I don’t do these with the intention of super setting, I do this because I’m trying to prevent my shoulders from injury or getting stiff. As for rest times, because this was a higher rep day, 40-60 seconds between sets (I count to 120, which I’ve timed before multiple times and depending on how quickly I count, that ends up being roughly 40-60 seconds by the time I count to 120). Tomorrow is one of my favourite days, back and biceps I shall get in those clean high pulls tomorrow at the end of the workout, because it’s a Saturday and it’s totally fine to be in the gym for 2.5-3 hours since I am not under a time crunch to make it to work on time.Completed Logs & Reviews:
Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053
"Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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