Muscle Elements AMINO PM Log!

[gallagnm]

Monday

extensive warm up

Mobility
shoulder IR
pec

chins - 15,12,8,5,3 (all BW)

superset:
BB bench - 95x12x2, 95x8, 95x6
chins - 4xfail (around 5)

DB OHP - 10x28x4
bent over row - 25x12, 30x12 (pain), 20x12x2 (no pain)
str8arm pulldown - 10x10x2, 20x10x5, 30x10x2

Total Daily Activity yesterday
9,052 steps
10 floors climbed
3.88 miles traveled
3,790 calories burned
156 active minutes
54bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
iForce Potassium Nitrate
Multi
Fish oil
Biotin

Nutrition
2609 calories
190g protein
225g carbs
93g fat

NOTES
Never have pain but today felt a little shooting pain and instability in the lob back area when doing rows. Did some heavy deads the day before so im hoping its nothing nerve related but just a tired muscle

Quote of the day:


Other sh*t for today:
Pray that the wings keep their playoff streak!

[sschantz]

Do you think it is soreness or just severe pump.

Perhaps try taurine?

[yoojungl]

"All weights were lifted"
Catchy

[gallagnm]

Do you think it is soreness or just severe pump.

Perhaps try taurine?

most likely soreness. Havent felt it in a while so I think im all good

"All weights were lifted"
Catchy

well... cant be big unless you lift them all, correct?

[gallagnm]

night 8

6 hours and 28 minutes total sleep time

10:20PM bed time
5:00AM wake time

1 time awake
9 times restless
12 minutes awake/restless

early morning, needed to train some clients in the AM. Slept pretty well. Took me a while to get out of bed this morning.. could be from the lack of sleep or just exhausted

[gallagnm]

Tuesday

extensive warm up

Mobility
psoas
IR

hanging knee raise - 1x20
push ups - 50 total
inchworms - 30 total
banded ab rotations - 100 total

Total Daily Activity yesterday
11,867 steps
23 floors climbed
5.05 miles traveled
4,127 calories burned
256 active minutes
55bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
iForce Potassium Nitrate
Multi
Fish oil
Biotin

Nutrition
2552 calories
144g protein
241g carbs
112g fat

NOTES
Lazy day in the gym but good movement throughout the day.

Quote of the day:


Other sh*t for today:

[gallagnm]

night 9

total time asleep - 8 hours and 5 minutes

11:34PM bed time
8:06AM wake up

3 times awake
17 times restless
27 minutes awake/restless

Was very hot in the room last night which is why I was up a lot. Tried to sleep through it but couldnt.

[gallagnm]

Wednesday

extensive warm up

Mobility
side splits
glutes
anterior hip

Ys and Ts - 5x5 each
clean deadlift - 5x12 with 89#

Total Daily Activity yesterday
13,545 steps
21 floors climbed
5.87 miles traveled
4,293 calories burned
181 active minutes
55 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
iForce Potassium Nitrate
Multi
Fish oil
Biotin

Nutrition
2212 calories
103g protein
262g carbs
87g fat

NOTES
Not a bad day, full of small things to do.

Quote of the day:


Other sh*t for today:
cool bookmark

[gallagnm]

night 10

total time asleep - 7 hours and 58 minutes

11:27PM bed time
9:00AM wake up

3 times awake
17 times restless
35 minutes awake/ restless

had some beers and chinese last night that probably did the trick of keeping me up. Tip number 1 - never have really salty foods before bed

[gallagnm]

Saturday

extensive warm up

Mobility
anterior hip
side splits

superset
KB swing - 3x15
BW squat - 3x10

calf - seated and standing - 3x15

hanging leg and knee raise - 1x20 for both
50 push ups
30 cleans with 89#
100 pulldowns

Total Daily Activity yesterday
13,744 steps
26 floors climbed
5.85 miles traveled
4,564 calories burned
267 active minutes
54 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
iForce Potassium Nitrate
Multi
Fish oil
Biotin

Nutrition
2212 calories
103g protein
262g carbs
87g fat

NOTES
Long day of work on a saturday. Decent training in but will hopefully smash a good one out today. Feeling good

Quote of the day:


Other sh*t for today:

[sschantz]

dude, much props for all the meme's, l love this stuff!

[sschantz]

Any updates

[gallagnm]

night 11

didnt use it lately due to i knew there was going to be some lack of sleep on the way and I didnt think it would be fair to post under those conditions.

total time asleep - 6 hours and 31 minutes

12:46AM bed time
7:50PM wake up

2 times awake
7 times restless
16 minutes awake/restless


having some pretty deep nights. The times I take it I will pass out like a rock and sleep hard. I used to get up a couple times a night, but now with this I am sleeping soundly

[gallagnm]

Saturday

extensive warm up

Mobility
anterior hip
side splits

front squat - 5x5

superset
DB incline - 15,12,8,5,3
chins - 15,12,8,5,3

superset
DB bench - 12,12,8,6
chins - 4xfail

superset
BB bench - 4x20
BB row - 4x12

superset
step ups - 5 times a side
chins - 4x10

triset
str8 arm pulldown - 5x15
push ups - 5xfail
banded pull aparts - 5x15

RDL - 3x6
hanging leg raise and knee raise - 1x20 for each
BW squat - 50
front squat - 30
BW squat - 100

Total Daily Activity yesterday
16,612 steps
10 floors climbed
7.07 miles traveled
5,480 calories burned
405 active minutes
55 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
Multi
Fish oil
Biotin

Nutrition
Not accurate - numbers logged were off

NOTES
Lots of training and lots of daily activity. Love it. Feeling very drained from yesterday but I can push through it.

Quote of the day:


Other sh*t for today:

[gallagnm]

night 12

total time asleep - 6 hours and 27 minutes

10:24PM bed time
5:18AM wake up

3 times awake
12 times restless
27 min awake/restless

had a good night sleep actually. Woke up very refreshed another great night in the books done

[gallagnm]

Sunday

extensive warm up

Mobility
front of the hip
bottom squat opener

BB bench - 5x5

SS
burpees - 5x12
BW squats - 5x20

SS
front squat - 4x12
farmers carry - 4xfail

SS
handstand holds - 3x fail
sprints - 3x 10 seconds

calf work
ab work
row 50 calories

Total Daily Activity yesterday
16,817 steps
41 floors climbed
7.16 miles traveled
4,318 calories burned
257 active minutes
58 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
Multi
Fish oil
Biotin

Nutrition
2570 calories
129g protein
316g carbs
78g fats
highlight: crushed my calcium intake - been struggling lately

NOTES
stressful week coming up. Resting BPM shows 3 points higher... not surprised

Quote of the day:


Other sh*t for today:

[sschantz]

That Rubics cube bra, love it.......

[ProWrestleFan]

I need to get back on my AminoPM kick!

[sschantz]

Night 7

7 hours and 34 minutes total time asleep

11:07PM bed time
7:07AM wake up

3 times awake
17 times restless
26 minutes awake/restless

not a bad night. I cannot sleep in anymore, tried today but it was useless. Kept waking up as you can see. I am sleeping right through the night which is new for me. I am liking how this is going so far

As I get older, I too cannot sleep in. My body pretty much aways gets me up at 5:30 am. I can go to bed at 10 pm or 2 am and always wake up at same time. Has nothng to do with Sun peaking in the window or anything...

[gallagnm]

As I get older, I too cannot sleep in. My body pretty much aways gets me up at 5:30 am. I can go to bed at 10 pm or 2 am and always wake up at same time. Has nothng to do with Sun peaking in the window or anything...

Its the worst! Lately due to my schedule its been hard to "sleep in", but i want to have that one day where I can try and see if my body can react to it or not

I need to get back on my AminoPM kick!

you should its a good little helper for some good nights!

That Rubics cube bra, love it.......

right



SO as I take a few days on and a few days off from this I have realized that the quality of sleep i get when I take this is unreal. I will go to bed quick and wake up refreshed. Never had a bad morning with this.

[gallagnm]

Saturday

extensive warm up

Mobility
front of the hip
bottom squat opener

squat - 5x12
good morning - 5x12
BB lunge - 5x12

SS:
farmers carry - 5x
DB deadlift - 5x12

SS:
standing calf raise - 5x12
seated calf - 5x12

Total Daily Activity yesterday
12,428 steps
12 floors climbed
5.29 miles traveled
4,282 calories burned
255 active minutes
56 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
Multi
Fish oil
Biotin

Nutrition
2597 calories
144g protein
207g carbs
112g fats
highlight: crushed my calcium intake - been struggling lately

NOTES
Good week, good sleep, feels good

Quote of the day:


Other sh*t for today:
for the car people:

[gallagnm]

night 14

night 13 wasnt recorded for some reason i typed it out and pressed reply but I guess my computer never let me.

total time asleep - 6 hours and 51 minutes

10:22PM bed time
5:31AM wake up

3 times awake
12 times restless
18 min awake/restless

would be less times awake but I am dog/house sitting and these dogs are a pain at 3AM!!!

[gallagnm]

night 15

total time asleep - 5 hours and 56 minutes

10:53PM bed time
5:26 wake up

3 times awake
18 times restless
37 minawake/restless

for a small amount of sleep I feel great --> benefit of amino PM I dont feel like/remember waking up 3 times so maybe my fitbit was a little off

[ProWrestleFan]

It always has surprised me how fitbits can tell when you're awake or sleeping. I wouldn't ever want to know, it would just make me wonder lol... I just pass out and hope I feel great in the morning when I wake up.

[sschantz]

Audi for the car people....do you own one? I am actually looking at the A4 to buy later this year, one of the only sedans with AWD and is a beast in the snow....

[gallagnm]

It always has surprised me how fitbits can tell when you're awake or sleeping. I wouldn't ever want to know, it would just make me wonder lol... I just pass out and hope I feel great in the morning when I wake up.

lol i mean that works too right? Some times I feel like its a negative. Where like you think you got a good nights sleep but then look down and notice that you got 5 hours

Audi for the car people....do you own one? I am actually looking at the A4 to buy later this year, one of the only sedans with AWD and is a beast in the snow....

i dont but ive always liked their A4 coupes. Would you buy new or used?

this is my baby:



not my pic but same exact car down to the details

[gallagnm]

Monday

extensive warm up

Mobility
hip mob
hammy stretch
side splits

DB front squat - 5x12
DB dead - 3x5
banded good morning - 5x12 (new bands!)
BB lunge - 5x12 - rack was taken up until this point

SS
BW squats - 5x12
thursters - 5x12

jump rope - 5 min

Total Daily Activity yesterday
11,489 steps
18 floors climbed
4.89 miles traveled
4,348 calories burned
285 active minutes
54 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
Multi
Fish oil
Biotin

Nutrition
2709 calories
159g protein
301g carbs
97g fats
highlight: fiber @ 41g

NOTES
another long week ahead but the grind is nothing against me

Quote of the day:


Other sh*t for today:

[gallagnm]

Saturday

extensive warm up

Mobility
humeral IR
hip ext

bb bench - 30,8,6,4,2
DB incline - 30,8,6,4,2

SS:
pull ups - 30,8,6,4,2
str8Arm pulldown - 30,8,6,4,2

chins - 4xfail

SS:
bb row - 30,8,6,4,2
DB row - 30,8,6,4,2

hanging leg raises - 125 total

Total Daily Activity yesterday
12,709 steps
15 floors climbed
5.41 miles traveled
4,390 calories burned
274 active minutes
52 bpm resting HR today



Supps
iSatori Bio-Gro
iSatori Bio-Whey
iSatori Lipo
ME Amino PM
Multi
Fish oil
Biotin

Nutrition
not accurate

NOTES
long week - see the trend here?

Quote of the day:


Other sh*t for today:

[gallagnm]

night 16

time asleep - 7 hours and 52 minutes!! wooooh!

11:00PM bed time
7:16AM wake up

1 time awake
14 minutes restlessness
24 min awake/restless

veyr proud of this night. BUT if anyone has the same feeling (or differing) please comment on this:

I feel more tired in the AM when taking amino PM on a night where I get over 7.5 hours of sleep. I feel more awake waking up with amino PM after getting 7 or less.... any one feel the same?

[sschantz]

Wow, hell if a night for sleep...I actually broke the 530 barrier and slept til 630.

Legs and shoulders for me....Enjoy it Sunday