About me: I've been lifting solid for the past 10 months. Before that I would lift for 6 months and make gains, then something would come up and I'd take a few weeks off and that would absolutely kill it for me.... Well not anymore. While this Christmas vacation wasn't too pleasant for my gym stats, I must say I'm glad to be back and I'm ready to hit the gym and start the fire back up.
I'm 6'1'', currently weigh 230. Estimated bf% is probably around...25% or so. I'm betting some of that is xmas weight from eating like a pig while at home and I'm expecting a good bit of that to come off. Planning on measuring myself tomorrow night and also taking pics to post up here in the log. Will measure arms, chest, waist, and legs.
Goals: Increase the size of my arms, chest, legs and decrease the size of my midsection.
Workout routine: I'm going to be doing push/pull/legs on a 3 day split. Would like to get 6 days in per week, but with school, work, and a girlfriend that might not be possible. It's consistently 4 to 5 days a week though - never less than 4. I'll be doing a 3 week hypertrophy/strength split as well. First 2 weeks will be hypertrophy training in the 8-12 rep range/3rd week in the cycle will be strength in a 5/3/1.
Diet: I'm going to try a recomp for the 12 weeks. I'll eat at +200 calories above BMR per day - and I'm watching my diet strictly as well. Trying to eat at a 40/40/20 protein/carb/fat ratio as best as I can, but the calories are strict at 2800 (apart from a couple cheat days). I refuse to go over. I am also cutting out all alcohol from my diet for 12 weeks apart from maybe 1 or 2 cheat days.
Supps and dosing of CM: I will be taking Clear Muscle three times daily. At 2 capsules per serving, that puts me at 6 capsules per day. 2 in the morning, 2 capsules 30 minutes before training, and 2 capsules in the evening. Other supps I'm currently taking include preworkout, Phase8 protein (breakfast, post workout, and before bed), creatine (5g post workout), fish oil and a multi (at breakfast). I also have some betaine provided by MuscleTech left that I will be taking.
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01-05-2015, 08:33 PM #1
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Giraffe's MuscleTech Clear Muscle 12 Week Journey
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-05-2015, 08:48 PM #2
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
I took the full dose of 6 capsules today (divided into 3 doses of 2 capsules of course).... Let the journey begin!
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-05-2015, 08:54 PM #3
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Also, tested maxes yesterday and today during my workout so I can assess at the end of the 12 week program as well. I am a bit disappointed at what I lost over break, but that'll fuel my drive to get those numbers back up.
1RM Bench: 270
1RM Squat: 305
1RM DeadLift: 365
1 mile run: 8 minutesMuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-06-2015, 12:06 PM #4
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01-06-2015, 12:09 PM #5
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01-07-2015, 05:31 PM #6
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01-07-2015, 09:06 PM #7
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Alright so I dropped the ball yesterday on getting measured (it was my 3 year anniversary with the girlfriend and it was my "Last Supper" per say....) before I strictly count calories for the remainder of the program.
She's coming to visit tomorrow though so I'll get those up this weekend, y'all have my word. My 'before' pics may be a bit embarrassing ha
Today was the 3rd day of taking Clear Muscle and it was also hypertrophy leg day!
Squats
Warmup with bar x 8
Warmup with 135 x 8
225 x 9
225 x 8
225 x 8
205 x 12
Deadlift
135 x 12
225 x 12
225 x 10
225 x 9
185 x 13
Leg Press
3 plates each side x 8 warmup
5 plates each side x 12 (6 slow, 6 fast)
6 plates each side x 12 (6 slow, 6 fast)
7 plates each side x 9
Leg extension at 205 pounds
3 sets of 9
Neglected my hamstrings today
Calf raises on leg press machine with 3 plates each side
2 sets of 12
Calf raises with 50 pound dumbbells in each hand
2 sets of 12 going below parallelMuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-09-2015, 06:11 PM #8
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Chest day yesterday
Flat bench
225 x 8
235 x 8
245 x 8
Incline bench
135 x 12
185 x 8
195 x 8
205 x 6
Decline bench
135 x 8
225 x 8
225 x 8
225 x 8
Cable Chest flies w/ 35's
3 sets of 12
Incline chest flies w/ 30s
3 sets of 10
Triceps pushdowns
80 x 12
80 x 12
75 x 12
Triceps extensions with 75 pound dumbbell
12
12
10MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-09-2015, 06:12 PM #9
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Also will have measurements/pics up by the end of the weekend... staying at the girlfriend's place
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-09-2015, 07:11 PM #10
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01-10-2015, 05:08 AM #11
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01-10-2015, 05:34 AM #12
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01-10-2015, 07:54 PM #13
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01-11-2015, 08:37 PM #14
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Did a little cardio this weekend and have been taking the CM as well. Back in town now and I'm ready to hit the weights tomorrow afternoon!
Got my measurements and pics as well, soon to follow.
Waist @ belly button = 41 in
Chest = 46 in
Right biceps flexed = 16
Left biceps flexed = 17
Right thigh at midpoint flexed = 26
Left thigh at midpoint flexed = 25
Right Calf = 16.5
Left Calf = 16MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-11-2015, 08:46 PM #15
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-12-2015, 08:54 PM #16
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Chest today as well. Week 2 of hypertrophy before next week's strength
Flat barbell
135 x 8
225 x 8
235 x 9
245 x 9
225 x 12
Incline barbell
135 x 8
155 x 8
175 x 8
Decline barbell
225 x 8
245 x 8
225 x 10
Close grip bench press with slow reps
135 x 10
155 x 10
Chest flies w/ 25 on each side
3 sets of 15
Triceps overhead 2 arm extension w/ 75 pound dumbbell
3 sets of 10
Skullcrushers w/ EZ bar and 25's on each side
3 sets of 9
Also ran for 20 minutes at a nice easy pace
Looking forward to a nice back/biceps day tomorrow!MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-13-2015, 06:37 PM #17
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Had a solid back biceps day today!
Deadlift
225 x 8
275 x 5
315 x 5
Lat pull down
120 x 10
140 x 10
160 x 8
120 x 12
Lawn mower pull w/ 70 dumbbell
8
10
10
Seated row
140 x 8
160 x 10
160 x 9
Biceps curl w/ 80 pound bar
10
10
10
Hammer curl with 40's
10
10
9
Zottman curl with 25's
12
12
10MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-14-2015, 03:45 PM #18
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01-14-2015, 04:22 PM #19
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01-14-2015, 05:16 PM #20
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01-14-2015, 08:13 PM #21
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Yeah, lawnmower pulls = 1 arm dumbbell rows. I've always just called them lawnmowers I guess.. haha
Today I decided to do a heavy leg day because I was a bit fatigued and didn't feel like squatting for reps!
Squat
225 x 5
275 x 5
295 x 5
295 x 3
Leg Press
5 plates each side x 8
6 plates each side x 6
7 plates each side x 6
8 plates each side x 4
Calf Raises
3 plates on leg press machine x 12
x 12
x 10
Leg Extensions
130 x 12
175 x 6
190 x 5
Switched to 1 leg extensions
85 x 6 for each legMuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-15-2015, 12:13 PM #22
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01-15-2015, 10:13 PM #23
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-16-2015, 02:44 PM #24
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01-21-2015, 04:17 PM #25
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
I apologize for being missing for a few days. Back on the school grind
Friday was chest and the last of the hypertrophy sets for the week
Flat dumbbell
50's for 10
80's for 10
85's for 10
90's for 10
60's burnout til failure
Incline dumbbell
50's for 12
65 for 9
65's for 10
70's for 8 (does anyone ever have a tougher time with the initial set if you aren't warmed up properly - then your second set goes way more smoothly?)
Decline dumbbell
80's for 10
85's for 9
80's for 9
Close grip bench press with slow reps
135 x 10
135 x 15
135 x 14
Chest flies w/ 25 on each side
3 sets of 15
Skullcrushers w/ EZ bar and 25's on each side
3 sets of 9
Dips for 3 sets of 12MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-21-2015, 04:25 PM #26
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Took it easy over the weekend while I was traveling... but Monday I hit my first 5/3/1 of Legs
Squat
Warmup x 8 with 135
275 x 5
285 x 3
300 x 1 (with spot)
Leg Press
Warmup with 3 plates each side
8 plates + a 25 on each side x 5
9 plates x 3
9 plates + a 25 on each side x 1
Deads
135 x 8 slow
275 x 5
300 x 3
325 x 1
Leg Extension
165 x 5
185 x 3
195 x 2 (didn't feel like doing just 1)
Calf Raises I did hypertrophy for 2 sets and then my final set I did heavy weight (5 plates on each side leg press) for 5 repsMuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-21-2015, 04:44 PM #27
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01-21-2015, 06:21 PM #28
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01-21-2015, 07:44 PM #29
- Join Date: Oct 2013
- Location: Lillington, North Carolina, United States
- Age: 33
- Posts: 845
- Rep Power: 2115
Weight is also still steady at 230.6
MuscleTech Clear Muscle 12 Week Log. 1/5/2015-4/5/2015 http://forum.bodybuilding.com/showthread.php?t=165852691&p=1328326511#post1328326511
Inner Armour BCAA Peak Log http://forum.bodybuilding.com/showthread.php?t=164140891&p=1293395521&posted=1#post1293395521
Neon Sport Volt Review http://forum.bodybuilding.com/showthread.php?t=158314023
MuscleTech Betaine Review http://forum.bodybuilding.com/showthread.php?t=165015691&p=1311346711#post1311346711
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01-22-2015, 05:46 AM #30
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