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  1. #61
    Registered User cdevocht's Avatar
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    Originally Posted by emergency View Post
    great session. how long did that take you?
    Right around the 2 hour mark, I think just under. Felt great! Slept amazing. Was gassed by the time I got to abs but that's fair lol.

    Long day at work, rest day.

    DOMS? Yeah right, Clear Muscle still doing outstanding in that regard. I do get some upper back soreness from all the benching and squatting but it's really negligible compared to before CM.
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  2. #62
    Registered User cdevocht's Avatar
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    Day 37

    Stairmaster 6 min 100 cal

    front squats speed work, under 60% 1rm
    95x8
    115x8
    115x8
    115x8
    115x6

    Squat
    185x3
    225x1 (warmup for negatives)
    negatives
    275x1
    275x1
    275x1
    275x1

    Jump lunges w/ barbell
    30x20
    40x16

    Bench
    160x5
    160x5
    160x5
    160x5
    160x5
    160x5
    160x5
    pretty sure I did an 8th set too, lost track :/ would always rather do one extra than one less!

    incline DB fly
    25x10
    30x10
    30x10

    chin up
    12
    10
    10

    standing calf machine
    160x16
    160x16
    160x12

    Treadmill
    400m run, 5 incline, 75sec (5min mile pace)
    400m run, 2 incline, 75sec

    Have been around 196 at my peak weight on CM thus far, was like 193 tonight
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  3. #63
    Registered User llahhsoj's Avatar
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    Still killing it man! Hope you are enjoying the weekend so far! I see you also won the PA promo. I'm really glad we have one dropping in the Performance Series.
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  4. #64
    Registered User cdevocht's Avatar
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    Originally Posted by llahhsoj View Post
    Still killing it man! Hope you are enjoying the weekend so far! I see you also won the PA promo. I'm really glad we have one dropping in the Performance Series.
    That's the fun in it all!

    Yeah really excited about PA too, I've got a start on the 108 page long thread about it.
    I was a bit nervous about logging but I like it a lot more than just leaving a review. Earning my keep :P
    CM is fun too in that...it's...really hard to review some other products like bcaa's when you already take them on a consistant basis and can't really Feel any difference. I highly doubt I would've been able to squat 4x a week without CM, and upon finishing I'm sure I'll be well adjusted to the volume and able to keep up similar training beyond this log. You're not "supposed" to run smolov if you aren't used to squatting frequently and I was a 1x a week squatter, in the month leading up to smolov I ran 2x a week. ><

    Day 38,
    Kind of a lazy day, great sleep but just didn't really get into the right mood when I got to the gym, focus was like a 2.
    Got some stuff done but it was far from a high caliber workout from me. Monday, I'll bring it!

    kb swings
    30
    30
    30 don't even know the poundage
    superset with pushups
    10
    15

    Bench press, most sets with paused reps
    warmup
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x6 went for AMAP without struggling.
    I kinda miss squatting first....was hard to get my back to stick to the bench. Paired with the lack of focus....these were not Nearly as hard as the first time around that I did 10x170x3 in my last mesocycle.

    BB row
    135x10
    135x12
    185x4
    135x10
    135x10

    shrug
    135x15
    150x15
    180x12
    150x15

    dips
    15
    18
    18

    DB tricep extension
    20x10
    20x10

    ab wheel rollout
    10
    10
    10
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  5. #65
    Registered User cdevocht's Avatar
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    Day 40 CM

    Wow, in a panic to get a passport, my union is sending me to a leadership training conference in Vegas in three weeks. Super excited!!! but...worked on that and didn't get to the gym until after 9 :/

    Stairmaster 5 min

    speed squats, some of the sets of 2 were from a short pause at the bottom
    135x5
    155x2
    155x2
    155x2
    155x2
    155x5
    135x2
    135x2
    135x2
    Jump squats (these still make you look really dumb.)
    135x5
    135x5
    135x5

    Bench, superset with some of the latter squats
    Upped the poundage 10lbs this week instead of 5! last week was pretty easy.

    150x9
    150x9
    150x9
    150x9

    tri-set

    iso incline chest press
    45/side x8
    45/side x8
    45/side x10

    standing DB upright row
    40x8
    35x8
    35x8

    DB curl
    40x7
    35x10
    35x10 (2 assisted reps)
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  6. #66
    Registered User llahhsoj's Avatar
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    Originally Posted by cdevocht View Post
    Day 40 CM

    Wow, in a panic to get a passport, my union is sending me to a leadership training conference in Vegas in three weeks. Super excited!!! but...worked on that and didn't get to the gym until after 9 :/
    Sounds fun other than the leadership training part, hahaa.
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  7. #67
    Registered User cdevocht's Avatar
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    Honestly kinda looking forward to slapping that sucker on my resume. I'll be on the hunt for a contract or job following that trip. I think it'll be great!

    Man, my chest looked better than Ever last night. I've obviously made some solid chest gains on this routine. I guess we're coming up to the half way mark here tomorrow.
    Hoping I can crush the rest of this weeks weight with the big weight increase on bench. I should mention that this smolov jr cycle I've been alternating between wide and regular grip on bench press.
    Basically as wide as the bench allows me to go, then middle finger on the inside ring. I believe wide grip is helping my chest development (I can feel noticeably less stress on my chest with a normal grip) while a regular grip is probably going to be my strongest bench involving more triceps.
    It also seems slightly less demanding on the muscles as to target different muscle groups instead of the same 4x a week.

    *edit*
    Ah wanted to mention I received my 3rd bottle of Clear Muscle yesterday, thanks guys! Hope the 2nd half of this log is just as successful or more-so than the first.
    Last edited by cdevocht; 02-24-2015 at 01:26 PM.
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  8. #68
    Registered User llahhsoj's Avatar
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    I'm glad you got your third bottle man. More gains to come... Vegas is pretty fun if you haven't been there before. Don't eat too much of the buffets though. Real good but a ton of calories.
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  9. #69
    Registered User cdevocht's Avatar
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    Originally Posted by llahhsoj View Post
    I'm glad you got your third bottle man. More gains to come... Vegas is pretty fun if you haven't been there before. Don't eat too much of the buffets though. Real good but a ton of calories.
    Absolutely. Hey I know you said you were running CM for like 6 months or so right? Do you find it just gets better and better or are 3 month cycles supposed to be optimal? I know it's a relatively new research, just curious. I'll pick up some more for future use, just not sure when exactly I would use it yet. I hear it's quite good for cutting.

    Oooh hadn't even thought about food yet. Good news is I'll be into the intense mesocycle of Smolov squats. I do have some mimic and some burn 24 on hand, no recompadrol which I hear is best for buffet's. I'll hit the gym atleast once during my stay, updating will be very minimal if I have to do it on my phone. Just 3 nights anywho.

    Day 42
    Forgot my phone (music) at home, super bummed, felt tired going into this one, didn't eat too much earlier in the day. Was weird training without music, don't like it.

    Stairmaster 6 min

    Speed squats
    135x8
    135x8
    135x8
    155x2
    155x2
    155x5
    155x5
    Squat
    225x1
    225x2
    Squat negative
    275x1
    275x1
    275x1
    squat form check, a trainer asked how I was doing and wanted to see a couple so I went until form broke down a bit
    225x5
    225x6
    He thought it was exceptional for my height *shrug*

    Bench
    160x7
    160x7
    160x7
    160x7
    160x10 same guy decided to spot me and push me for a couple more reps/negatives
    These went well though. Two weeks from now I'm definitely putting up 225. I so got this.

    roman chair leg raise
    25
    20
    20

    triset

    db fly slight incline
    30x10
    30x10
    30x10

    DB tricep skullcrushers
    30x12
    30x12
    30x10

    calf press on leg press
    300ishx20
    300x20
    300x16
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  10. #70
    Registered User emergency's Avatar
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    I have been running ClearMuscle for almost a year straight now and the recovery keeps getting better as well as muscle fullness.
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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  11. #71
    Registered User cdevocht's Avatar
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    Originally Posted by emergency View Post
    I have been running ClearMuscle for almost a year straight now and the recovery keeps getting better as well as muscle fullness.
    Awesome.
    Curious how HMB would work for me personally in comparison to HMB-FA. I'd love to run it full time but at the price of HMB-FA it would have to be reserved for special occasions. Lovin this stuff though.

    Enough of this "tired" bs, got a good sleep, ate a ton of carbs today, had a great workout. Did somewhat neglect my sleep over the course of last week and I really felt the effects of that. 7 Hours does not cut it for me at all.

    Day 44

    Incline treadmill 12% fast walk 6 min
    Box Jumps, still seeing great improvement in these, I should measure the heights one day.
    8
    8
    8

    Front squats (speed) low reps (2-3) were paused at the bottom Superset some of the latter sets into bench warmup
    95x5
    95x5
    95x5
    95x2
    95x3
    95x3
    95x2
    95x2

    A1 Bench wide grip
    170x5
    170x5
    170x5
    170x5
    170x5
    170x5
    170x5

    A1 Svend Press, I just love these as a chest finisher
    20x7
    10x10

    A2 Hack Squat speed
    90x5
    90x5
    90x6

    A2 Calf Press on hack squat
    90x15
    270x8
    270x8
    270x8

    B1
    Ab wheel rollout
    6 slow 6 fast
    6 slow 8 fast
    6 slow 6 fast

    B2
    Upright BB row (wide - delts)
    50x10
    50x10
    50x10

    Think that was everything! Good intensity tonight
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  12. #72
    Registered User cdevocht's Avatar
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    Day 45
    Supersets
    A1 Bench Press regular grip
    180x3
    180x3
    180x3
    180x3
    180x3
    180x3
    180x3
    180x3
    180x3
    180x4
    I love making progress. Dead set on hitting 225 in a week and a half from now

    A2 seated calf raise
    50x15
    one leg seated calf raise
    50x12
    50x12
    50x12
    75x9
    75x9

    A2 Standing calf machine
    100x15
    100x15
    100x15


    B1
    Back supported row wide grip
    70x12
    70x12
    70x12
    70x12
    supinated grip
    70x12
    70x12

    B2 military BB press
    95x8
    95x8
    95x8
    115x5
    115x4
    95x8

    C1
    one arm tricep extension (cables)
    45x8
    45x8
    50x8

    C2
    Cable lateral raise
    25x10
    25x12
    25x10


    Edit, Wasn't sure I'd make it through the chest workout, pretty intense DOMS right in my inner chest. Disappeared as soon as I got into it. Good place to have DOMS anyways! Them Svend presses
    Last edited by cdevocht; 02-28-2015 at 07:00 PM.
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  13. #73
    Registered User cdevocht's Avatar
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    Day 47!

    And so begins the intense cycle of Smolov squats. Atleast...it would be if I could squat worth a damn. I might've got more benefit out of running the base 3x over but I want to finish out the program, see what the end feels like, I might prefer it. Atleast the weights and reps vary during a session. Kind of getting the feeling that this isn't nearly as taxing as it would be for somebody squatting 400 pounds, with respect to the CNS and cardiovascular system. It sucks because I want decent legs so I can have a higher metabolism and a ton of other reasons. If I put any more weight on the bar my form fails. Any more reps and my form would fail. I took pretty short rest periods tonight, about 100 seconds. Didn't have me sucking wind or begging for mercy.

    Well,
    Stairmaster 5 min 100 calories
    squats
    170x3
    195x4
    220x4
    220x4
    220x4
    235x5

    Glute ham raise
    2+5 assist
    2+6 assist
    8 assisted
    Not sure what happened to these, I was doing so well a couple weeks ago.

    Superset
    A1 Bench Press
    4x9x155
    4x9x155
    4x10x155
    4x9x155
    Like clockwork, just keep hitting them reps each week! Up and Up and up!

    A2 seated leg curl
    100x20
    120x12
    120x12

    B1 Leg extension toes pointed at top of rep&squeeze
    100x12
    120x12
    120x12

    b2 DB pullover
    70x12
    75x12

    B3
    Decline bench sit up
    20
    20
    20

    All in all pretty good night tonight.
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    Originally Posted by cdevocht View Post
    Absolutely. Hey I know you said you were running CM for like 6 months or so right? Do you find it just gets better and better or are 3 month cycles supposed to be optimal? I know it's a relatively new research, just curious. I'll pick up some more for future use, just not sure when exactly I would use it yet. I hear it's quite good for cutting.

    Oooh
    The most I have ran it for is about 4 months and that is this go around. My thoughts at some point there would be some diminishing returns but I don't know that for sure. emergency could answer this question better that I can.



    Edit: I see he already did a few posts up.
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    Originally Posted by llahhsoj View Post
    The most I have ran it for is about 4 months and that is this go around. My thoughts at some point there would be some diminishing returns but I don't know that for sure. emergency could answer this question better that I can.



    Edit: I see he already did a few posts up.
    Indeed, pretty awesome report from emergency.
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    I don't get it. Hop on the treadmill and I want to die in about 5 minutes. Sprint around playing soccer turning jumping more sprinting for nearly a solid hour and feel amazing. It's not work at all when you're having fun. I might have to stay involved in sports to get my routine cardio in, it's so much more enjoyable than actually scheduling cardio.

    Off to the gym, will update tonight!
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    Day 49,

    Wow, gym was packed upon arrival.

    Stairmaster 5min
    Wanted to squat but no open racks,
    Started benching and ended up supersetting in the squats which wasn't ideal. I very much prefer to squat first. So the benching was pretty good and the squats were a bit of a struggle, didn't eat much earlier in the day, big post workout meal though!

    Benching
    165x7
    165x7
    165x7
    165x7
    165x7
    This is still incredible to me, every bench day is a PR of sorts, at the start of this log I could barely hit 165 for 3, come saturday I'll be hitting 185 for 10 sets of 3. then my big 225 1rm i hope!!

    Squats
    155x3
    185x3
    205x5
    235x3
    220x5
    220x5
    Felt a little weak, think I was thrown off doing these out of order

    superset 2
    A1- BB OHP
    95x8
    95x8
    95x8

    A2- skullcrusher
    95x5
    95x6
    95x5

    B1
    pull up (wide)
    7
    7
    7

    rear delts on pec deck
    110x10
    110x10
    110x12

    Have begun using Phosphamuscle and I had wanted to get another log up tonight but didn't have the time for a proper first post.
    For my own records I had a pretty good pump today, not sure how long it takes to notice the effects of PA but that's for my PA thread I'll have up VERY shortly.
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    Day 51

    Kinda felt a bit tired, debated putting off legs until tomorrow. Nope. Took my pre and killed it tonight, great workout.

    Stairmaster 5 min 100 cal

    Squats
    170x4
    180x4
    205x4
    205x4
    205x5
    205x4
    205x5

    supersets
    A1 Bench
    175x5
    175x5
    175x5
    175x5
    175x5
    175x5
    175x5

    A2 Hack squat
    90x8
    140x8
    140x8
    140x8
    140x5 half reps 140x5 full reps ie, all the way down half up, down, all the way up, repeat.

    B1
    Sven press drop sets
    20x8 10x5
    20x8 10x5
    incline pushup - squeeze
    12
    10

    triset
    B2
    Standing calf raise machine
    120x15
    180x8
    220x8
    220x8

    B3
    EZ bar curl
    65x12
    65x12
    65x8 narrow grip
    65x8 wide grip
    65x10

    Y'know....it's nice being able to go hard and not feel like you can't move the next day. I never thought I'd be able to work and complete Smolov at the same time, that was my test for Clear Muscle, and it's a very very unique and effective supplement. I doubt it would do much for somebody not pushing their limits. But for those who do you'll notice a difference. I'm pretty proud of the muscle I've gained in just over 7 weeks as well. Feeling pretty excited for next week.
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    Originally Posted by cdevocht View Post
    Have begun using Phosphamuscle and I had wanted to get another log up tonight but didn't have the time for a proper first post.
    For my own records I had a pretty good pump today, not sure how long it takes to notice the effects of PA but that's for my PA thread I'll have up VERY shortly.
    Super stack, intense smolov, I think we're gonna rock the rest of this program and shatter my old PR's by a solid amount.
    Phosphamuscle goes great with Clear Muscle. I'm seeing a lot of familiar faces in those logs already. I'm using this stack right now. Have a good weekend man!
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    Originally Posted by llahhsoj View Post
    Phosphamuscle goes great with Clear Muscle. I'm seeing a lot of familiar faces in those logs already. I'm using this stack right now. Have a good weekend man!
    I'm sure it is! Looking for some more info on PA, any informative links you know of?

    Day 52
    noon - 5.3km / 3.3 mi run, sprints, hill sprints and some walking included. Didn't time it. Just wanted to get some sun and burn some calories.

    6pm
    Bench Press
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    Got em all, latter sets harder than the first. Around set 5 I felt like I could've got 5 reps!

    Incline bench
    95x8
    135x6
    135x6

    dips
    15
    15
    18

    back extension
    25x10
    35x10
    25x12

    Had to leave a bit early to rescue my sister, dead car battery.
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    A couple recent photos. Sorry for the picture quality, my phone....does not compete with the camera I had earlier. I'll try and get it for final pictures.



    Also have begun logging PhosphaMuscle over here! Gains are about to go through the roof.
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    Day 53

    Felt like hitting the gym on an unscheduled day.

    Superset
    A1 Hang clean & push press
    95x8
    115x6
    115x8
    135x5
    135x5
    135x5
    115x8

    A2 BB curl
    45x15
    65x10
    85x7
    85x7
    45x10

    B1
    iso shoulder machine press, felt my shoulder was a bit off somewhere during these, just the slightest tear or something, backed off, I don't expect to notice anything on my next bench session.
    45/side x 8
    45/sidex8
    25/side x 15

    B2
    weighted decline bench sit up
    0x30
    20x20
    20x18

    Decline bench russian twist weighted
    20x20 each side
    20x16 each side

    seated calf raise
    70x100, took 3 breaks 10 seconds long to get em all done.

    Calves had some pretty serious DOMS from that run on Saturday.
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    Originally Posted by cdevocht View Post
    I'm sure it is! Looking for some more info on PA, any informative links you know of?

    .
    I don't really want to get too far off topic but there is a lengthy thread about it in the main supplement section. It is close to a 100 pages.
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    Originally Posted by llahhsoj View Post
    I don't really want to get too far off topic but there is a lengthy thread about it in the main supplement section. It is close to a 100 pages.
    Yeah sorry for asking about it in this thread, All things PA will be contained in my PA log, the comments here will remain about CM. I'm on page 56 of that thread. So much reading :>

    That said, dear god 3rd day of calf DOMS, without CM I don't know if I'd be walking. Wow that run did a number on em. First time I've had any serious DOMS while on CM.
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    Day 54 CM

    Stairmaster 100cal
    Squats
    135x8
    155x4
    185x4
    205x4
    235x3
    235x4
    235x4

    Hack squat
    90x8
    90x8
    180x5
    180x6
    180x6 failed rep 7 with the increased difficulty of paused reps for the last two sets.
    180x6
    This is good though, I've never got more than 2 reps all the way to the bottom @ 180, never mind pausing at the bottom.

    BB lunge
    55x40
    55x40
    BB racked like a front squat -> lunges
    55x30
    jump lunges
    55x20

    Not too much to report, Pretty good session. Calves held up alright once I got into it, they're still pretty tight. As a soccer player I'd get calf cramps, as a distance runner I got calf cramps, these days..well running and intervals (sprints) definitely give me some pretty sore calves. Atleast they've been growing!
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    Day 56,
    This is bizarre, STILL sore calves from Saturday.
    Reminiscent of life before CM. I don't look forward to running out!

    Though...they were extremely sore after the run, I hit them at the gym on Sunday, squats, hacksquats and lunges Monday, soccer Tuesday.

    Anyways, today is the big day. Time to set a new bench PR! Have to do legs as well, then I'm flying out to Vegas and shall return Sunday evening. I'll get in a couple workouts down there, depending on how busy I am I might not get to update the thread until my return. I'll try, just hate typing things out on my phone
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    Originally Posted by cdevocht View Post
    Day 56,
    This is bizarre, STILL sore calves from Saturday.
    Reminiscent of life before CM. I don't look forward to running out!

    Though...they were extremely sore after the run, I hit them at the gym on Sunday, squats, hacksquats and lunges Monday, soccer Tuesday.

    Anyways, today is the big day. Time to set a new bench PR! Have to do legs as well, then I'm flying out to Vegas and shall return Sunday evening. I'll get in a couple workouts down there, depending on how busy I am I might not get to update the thread until my return. I'll try, just hate typing things out on my phone
    Good luck with the bench PR attempt if you haven't went for it already. Hope the trip goes well also.
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    Originally Posted by llahhsoj View Post
    Good luck with the bench PR attempt if you haven't went for it already. Hope the trip goes well also.
    I GOT IT!, as you can see I'm a bit ecstatic about it. Gonna bench more than I squat soon lol (No I'll never let that happen.)

    Went to do some squats, observed a 585x4 Deadlift set then a 635 failed set. Heavy liftin!
    My sets felt a lot stronger than I had in previous weeks.
    170x3
    195x3
    220x3
    235x3
    235x3
    235x3
    245x3
    Right to the bottom, maintained great form!

    Bench Press
    95x8
    145x5
    185x1
    205x1
    225x1 Grinder, just barely got it, but YES, FINALLY 225 is a huge milestone for me. This means 35-40 pounds onto my 1RM in 9 weeks. 225 for reps soon? !!!
    225x0 Not quite, spotter said they just touched it, so 3-5 pounds short here
    185x5, rep PR
    135x12 wide grip

    Superset
    Upright row (back to back)
    Wide, 45x12 narrow, 45x12
    Wide 65x12 narrow 65x12
    Wide 65x12 narrow 65x12

    Abs on Glute ham raise
    0x25
    25x10 -> 0x10
    25x10 -> 0x10

    Top set of Squats are only 30 pounds off my 1rm. Felt a little soreness in my quads/calves from prior workouts, Nothing that hampered my training today. Things are going very well! Recovery is on point, can't complain about little soreness after a tough workout on the same muscle group two days ago.
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  29. #89
    Registered User cdevocht's Avatar
    Join Date: Jun 2012
    Location: Canada
    Posts: 710
    Rep Power: 3523
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    I do absolutely have Clear Muscle to thank for the progress I've made on my Bench and Squats. Yeah, supplements are the 5% of your training sure, BUT personally, I would not have had the guts to run this program without it. It's something I've Wanted to do for some time. Even if it was placebo confidence in the start. With the product en route I had the confidence to commit to what is deemed an exceptionally challenging routine and with the recovery from CM it's been very doable. I'll be very happy when I get to write a final review of CM and I ought to review my experience with Smolov as well.
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  30. #90
    Registered User cdevocht's Avatar
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    Well, that was a nice little holiday, I'm rested up and ready to get back at it even harder.

    Day 61
    a.m. cycling 20 min or so

    p.m. squats
    155x3
    185x3
    205x3
    235x5
    235x5
    235x5
    235x5
    235x5

    Bench, start of new mesocycle, returning back to Smolov Jr. rep ranges, using 220lb 1RM in the calculations. Supposed to be 225-10% but I'm feelin strong!
    155x6
    155x6
    155x6
    155x6
    155x6
    155x10

    70% of all reps done were paused reps. Also wide grip.

    Wanted to hack squat but the pads were missing :>
    Settled for leg extension
    120x10 toes pointed, holding at the top for a second
    140x10 " "
    90x10 single leg (10 each side)
    90x10 single leg

    DB lateral raise
    20x15
    25x12
    30x8 --> 20x 8
    20x15

    Standing calf raise machine
    120x12
    120x15
    120x15

    Incline iso chest press
    45/side x 12
    45/side x12
    45/side x 12

    A little sad I didn't make it to Ironhouse gym, looked pretty awesome. Didn't have all that much free time down in Vegas, the classes took up most of the day. Ate pretty good, filled up on veggies and protein from the buffet (every meal was a buffet, that's hard on the willpower)
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