Number One Stunna - Gesler0811's D-Stunner Alpha Log

[gesler0811]

Betancourt D-Stunner Alpha
Gesler0811's Quest to be the #1 Stunna

Overview
First of all, a BIG THANKS to tatteredsaint and the Betancourt Nutrition Crew for the opportunity to run a sponsored log for them. I will be trying out D-Stunner Alpha, a PWO that, based on the label, looks to be serious business. I went with the Lemon Drop because of my love of all things lemon and because I haven't tried a lot of lemon-flavored PWOs in the past. I am really hoping that the promise of extreme mental focus and great energy will boost my performance to the next level in the gym.

The Profile:


About Me
I'll be brief here. I'm 38 years old, I've been lifting for approximately three years or so. I am currently running Fierce 5 Intermediate, a great little program that I've been on for the better part of a year now. I am currently cutting at 2450 calories per day, aiming to lose about a pound per week, but the last month or so has been more like a recomp really, because of a plethora of family birthdays, and my own 16-year anniversary, and a lot of SPLURGING. I haven't lost much weight the past few weeks, but I have had a lot of fun

If you want to know more about me and/or my history in a bit more detail, feel free to check out my ongoing workout journal:
https://forum.bodybuilding.com/showt...hp?t=174233481

I'll probably suspend that one while I am keeping this log, but you can dig a bit more into my workout history and progress over there if you want.

Ever since I heard about this promo, and every time I think about this PWO, I get the song "Number One Stunna" by the Big Tymers stuck in my head for days. It's also the inspiration for the title of this log. So I am linking it here for your viewing pleasure. I'll be listening to it a lot throughout the duration of this log

On with the Show...
I'll be posting my first workout of the log sometime today, along with my first impression of the PWO. Let's get it on!

[gesler0811]

8/14/17 - Fierce 5 Intermediate
Upper A Workout

Morning Weigh In:
185.6

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha (Lemon Drop flavor), taken 30 minutes before training

Bench Press
45x6 (Warmup)
95x6 (Warmup)
145x3 (Warmup)
185x5
185x5
185x5

Incline Dumbbell Press
120x9
120x6 (Rep Target: 9)
120x6 (Rep Target: 9)
I usually do incline Bench press, but subbed the DB press because the bench was in use.

Chin-Ups
BWx8
BWx6 (Rep Target: 8)
BWx5 (Rep Target: 8)
BWx4*
*Waited 2.5 minutes (30 seconds per missed rep) and tried to make up as many of the missed reps as I could

Bent Over Rows
110x8
110x7
110x6

BB Curl / Reverse DB Flyes Superset
Skipped these. I was working out before work and ran out of time so I had to leave before I was able to do this superset.

Post Workout Supplements
Protein Shake
3.2g Beta Alanine

[gesler0811]

D-Stunner Alpha
First Impression

When I first opened the tub, I could smell the lemon flavor and was really looking forward to trying this. I couldn't wait to get going so I could try this stuff out and see how it held up in the gym.

I mixed it in my shaker cup on my way to the gym and downed it in a few gulps. I used about 10 ounces of water per package directions, but tomorrow I think I will use 11 or 12 ounces and try to find my sweet spot. I got more of the sour lemon taste than the Lemon Drop candy taste, but in my experience with this kind of flavor the less water used, the more this happens. So tomorrow I will use more and see. Not that it tasted bad or anything, I just like to play around with taste strength until I find my ideal. It was very tart though, I will say that. Overall the flavor was enjoyable.

I began my workout almost 30 minutes on the dot from when I drank the D-Stunner Alpha. Up first was bench press. I have been struggling for several weeks to hit my 3x5 target at my current working weight of 185 pounds, though I have added some reps. Today I successfully hit 3x5 and was very thrilled about it. By my second and third sets I was really feeling the determination and focus to get it done that I so desperately look for in a workout. I believe the D-Stunner Alpha lived up to its label claim in this regard.

I moved on to incline DB press, and wasn't so lucky in terms of getting in all my target reps. I've actually never done incline DB Press before, as I usually do an incline Bench Press at this point in my workout. I wasn't sure how much working weight to use and I think I went a little too high. In any case, the mental focus continued and I was feeling energized. Unfortunately, I just wasn't able to hit 3x9 with the two 60 pound dumbbells I had selected.

After that I moved on to my back exercises, which were chin-ups and bent-over rows. I was still feeling energized and was really mentally pumped up. I kept going back and listening to the same song over and over ("Beast" by Rob Bailey and Hustle Standard) because I just really feeling that song today. I was so aggravated that I didn't have time to do my last lift, a superset of reverse dumbbell flies and barbell curls, because I ran out of time.

I went into work still feeling energized and like I could have (and should have) done more in the gym. For the next hour or so, I was very upbeat and talkative, which I am going to attribute to the lingering effects of the D-Stunner Alpha. Even though I was disappointed about not finishing my session, my overall mood was just very energetic and upbeat.

I am really looking forward to tomorrow, when I get to take another scoop of this and then go hit those LEGS!!!!!!!

[tatteredsaint]

excellent start bro very detailed ,I personally don't follow the 30 min rule I usually take my pre about 10-15 mins pre that way it doesn't hit me until I'm through my warm up. As for your issue with losing power/endurance on incline db press I always start with that exercise when doing chest because it is IMO the most physically taxing chest exercise and it tends to turn out better when I start fresh then work my way down to less taxing movements , then shaping movements. just my opinion bro

[gesler0811]

8/15/17 - Fierce 5 Intermediate
Lower A Workout

I just wasn't feeling "it" today and could never really get in the zone. First off, my lower back for some reason has been really sore since yesterday. I suspect it was the bent over rows that are responsible for that, but I can't be sure. In any case, I had trouble stabilizing myself during squats and the squats really suffered. On top of that, I forgot to take the D-Stunner Alpha in the car on the way to the gym and ended up not taking it until I got there, so I feel like it didn't even really have a chance to fully kick in during squats. In any case, things just sort of staggered along from there. I was in my head the whole time and couldn't quite get it together. Hopefully I'll do better next time.

I used 12 ounces of water with the PWO this time, and I really don't know how I liked it better. I think I'll go back to 10 ounces. I'm not super in love with the taste, but it's not bad. I don't get these things for the taste anyway, so it doesn't matter all that much. I wasn't really getting the focus today that I got yesterday, but like I said, there were a lot of factors working against me. Tomorrow is cardio day, and the next day is my second upper body. I won't be taking any PWO for that, so the next time I'll be taking this is Friday when I hit legs again. Because of the high caffeine content, I don't plan to take this PWO more than three times per week, and I am really going to try to lay off the caffeine the other days of the week, although I may have a cup of coffee on Saturday and I usually have two cups on Sunday (one when I get up and one at church). Now for my pathetic workout results....

Morning Weigh In:
184.8

Pre-Workout Supplements:
1 Scoop Betancourt Nutrition D-Stunner Alpha (Lemon Drop flavor)

Squats
95x5 (Warmup)
135x5 (Warmup)
170x2 (Warmup)
205x4 (Rep Target: 5)
205x3 (Rep Target: 5)
205x2 (Rep Target: 5)

Weighted Back Extensions
55x9
55x9
55x9

Leg Press:
385x10
385x8 (Rep Target: 10)
385x5 (Rep Target: 10)

Lying Leg Curls:
55x11
55x11
55x7 (Rep Target: 11)

Postworkout Supplements:
Protein Shake stacked w/ 5g Creatine
3.2g Beta Alanine mixed in about 6 ounces of water

I didn't have time to do my Smith Calf Raise / Decline Bench Situps superset this morning.

[gesler0811]

Turkey Taco Bowls
Meal Prep Recipe

This is what I am eating for lunch today...

The picture above probably doesn't do justice to this meal... it's one of my lunchtime favorites, made in layers and very easy to meal prep.

Basically all you're doing is browning a 40 oz container of 93/7 ground turkey, crumbling and draining it and then adding two cans of diced tomatoes and taco seasoning to taste. Prepare 3 cups of your favorite rice (I use long grain brown rice). Sautee a green, a red, and an orange bell pepper in a little olive oil. Open and drain a can of corn. Open, drain and rinse a can of black beans.

Then you basically just layer the ingredients in a large bowl from bottom to top as follows to meal prep six taco bowls:

1/2 cup cooked rice on bottom.
1/6 of the taco meat on top of that.
1/6 of the sauteed peppers on top of that.
1/6 of the drained canned corn on top of that.
1/6 of the drained and rinsed black beans on top of that.
1 ounce of shredded cheddar cheese on top of that.

When you are ready to eat, just heat thoroughly in microwave and then top with 4 TBSP of salsa or Pace Picante and some fresh cilantro.

Macros below are calculated based on 1/2 cup rice, 244.5g cooked taco meat, 61g sauteed peppers, 44g corn, 39g black beans, 28g chddar cheese and 4 TBSP Pace Picante:

Calories: 650
Fat: 24g
Protein: 53g
Carbs: 60g
Fiber: 10.5g

EDIT: I can't claim any credit for the recipe. It's a variation of something I came across online a while back.

[BB2K]

excellent start bro very detailed ,I personally don't follow the 30 min rule I usually take my pre about 10-15 mins pre that way it doesn't hit me until I'm through my warm up. As for your issue with losing power/endurance on incline db press I always start with that exercise when doing chest because it is IMO the most physically taxing chest exercise and it tends to turn out better when I start fresh then work my way down to less taxing movements , then shaping movements. just my opinion bro

same here, i drink mine as i drive to the gym. works well for me that way.


great log thus far!

[gesler0811]

8/17/17 - Fierce 5 Intermediate
Upper B Workout

I didn't take a PWO today. I will be taking it tomorrow. I wanted to limit myself to 3x week on heavy stimulants due to the fact that I seem to build up quite the tolerance to stims when I over rely on them.

Morning Weigh-In:
185.6

Pre-Workout Supplements:
3g Beta Alanine

Seated Overhead Press
55x6 (Warmup)
85x5 (Warmup)
110x6
110x6
110x5 (Rep Target: 6)

Dumbbell Flies
55x11
55x11
55x11

Chin-ups
BWx7
BWx6
BWx6

Pendlay Rows
65x8 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
145x8
145x8
145x6 (Rep Target: 8)

Reverse DB Flies / Skullcrusher Superset
Flies 30x13
Skullcrusher 60x10
Flies 30x13
Skullcrusher 60x10
Flies 30x13
Skullcrusher 60x5 (Rep Target: 10)
Skullcrusher 60x3*
Skullcrusher 60x2*
I made up the missed reps by waiting 15 seconds per missed rep and then doing as many as I could. It took me to additoinal sets to get them all in.

Post-Workout Supplements:
Protein Shake w/ 5g Creatine
3g Beta Alanine

[gesler0811]

excellent start bro very detailed ,I personally don't follow the 30 min rule I usually take my pre about 10-15 mins pre that way it doesn't hit me until I'm through my warm up. As for your issue with losing power/endurance on incline db press I always start with that exercise when doing chest because it is IMO the most physically taxing chest exercise and it tends to turn out better when I start fresh then work my way down to less taxing movements , then shaping movements. just my opinion bro

Thanks for the tips. tomorrow I will wait a bit longer to take it, probably right around 15 minutes like you suggested. And yeah, I definitely felt the fatigue on the DB press since I did the bench press first, and if I find myself in that situation again I may very well reverse the order.

[gesler0811]

8/18/17 - Fierce 5 Intermediate
Lower B Workout

I took Tatteredsaints's advice today and held off on drinking my D-Stunner Alpha until I was almost to the gym. I must have timed it pretty perfectly, because I was just starting my first work set of front squats at pretty much exactly the 30 minute mark from my first sip of the PWO.

First off, the taste, which I have previously mentioned didn't agree with me so well, is growing on me. Maybe it was just the tartness of the lemon that caught me off guard the first couple of times, but I found today that I was able to appreciate it a lot more, and picked up more on the mild lemon drop candy sweetness just under the tartness. Not that I disliked the taste before, mind you, just that it wasn't my favorite flavor I had tried, but today I enjoyed it much better. It will be interesting to see, as I continue taking it, if it continues to grow on me more and more.

I think I can pinpoint the exact moment that the PWO kicked in. I was just sitting there, waiting to start my first work set, and then BOOM, I felt the rush and the desire. So I started, and in general felt like I was really in the zone and was able to push myself. And while I did fail my last two work sets on front squats, I just want to point out two things: 1) 155 is the highest weight I have made it to so far on this program, and I often fail once or twice, reset, and work my way back before I overcome a new weight increment. 2) Even in failing, I feel as though on those last complete reps, while struggling, I was able to maintain my focus and finish those reps. I think that's a testament to the D-Stunner Alpha, and I don't know I would have been able to maintain that focus otherwise.

On to RDLs and leg extensions, both of which I was very pleased with. I've gotten as high as 225 on RDLs, before failing twice, and, per the rules of Fierce 5, resetting 80%. That is how I find myself back at 205, and am eagerly trying to get back to 225 to see if I can get it this time. That will be an interesting tell in three weeks' time. I continued to feel focused and intent on my goals during both of these lifts. On my third set of leg extensions in particular, my legs were really butning by the ninth rep, but I held on and was able to complete two more reos to successfully get my 3x11.

All in all, I feel as though I had a great workout today. I was really feeling the PWO. Energy and focus were phenomenal. Enjoying the flavor was a bonus. And to top it off, I left the gym in very high spirits, and I am in a great mood right now. I don't know if PWOs themselves have the ability to affect mood directly, or if it's just a by-product of a great workout causing high spirits, but only two or three PWOs have been able to have this effect on me AFTER a workout, so that's another notch for D-Stunner Alpha.


Morning Weigh In:
185.4

Pre-Workout Supplements
PWO: Betancourt D-Stunner Alpha (Lemon Drop Flavor) + 1.5g Beta Alanine

Front Squats (Target Reps: 3x6)
45x6 (Warmup)
85x6 (Warmup)
125x2 (Warmup)
155x6
155x4
155x3

Romanian Deadlifts (Target Reps: 3x9
65x9 (Warmup)
115x5 (Warmup)
165x2 (Warmup)
205x9
205x9
205x9

Leg Extensions (Target Reps: 3x11)
130x11
130x11
130x11

Leg Curls (Target Reps: 3x11)
55x11
55x8
55x4
45x6*
*I ALWAYS struggle with Leg Curls on Lower B workout day, on account of the RDLs. My total output across the first three sets is always vastly less than on Lower A day. I usually try to add extra volume in some way to account for this. Today I just did a fourth set at 80% of my regular working weight.

Superset: Weighted Decline Bench Situps (Target Reps: 3x15) / Seated Calf Raises (Target Reps: 3x13)
Situps: 5x15
Calf: 115x13
Situps: 5x15
Calf: 115x13
Situps: 5x6
Calf: 115x9

Post-Workout Supplements:
Protein Shake w/ 5g Creatine
3g Beta Alanine

[gesler0811]

8/21/17
PUSH Workout

Morning Weigh In:
187.0

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Bench Press (Target: 3x5)
45x8 (Warmup)
95x5 (Warmup)
145x2 (Warmup)
170x1 (Warmup)
190x5
190x3
190x3

Incline Bench Press (Target: 3x8)
135x8
135x8
135x8

Dumbbell Flies (Target: 3x10-12)
50x12
50x9
50x8

Dumbbell Overhead Triceps Extension (Target: 3x10-12)
25x12
25x12
25x12

Dumbbell Front Raises (Target: 3x10-12)
20x12
20x12
20x12

Bench Dips (Target: 3x10-12)
BWx12
BWx12
BWx12

Post-workout Supplements:
Protein shake w/ 5g creatine
3g Beta Alanine mixed in 6 oz. water

Notes:
Today was my first day starting a new program. I don't change programs lightly. I've been on Fierce 5 for something like a year, and before that I ran Kelei's hypertrophy program for close to a year as well.

I was really just ready to adjust my routine and my goals a little bit and freshen things up. I will be attempting a recomp starting today, in conjunction with a P/P/L split that I have designed and may very well be tweaking over the next few weeks. Today was PUSH day and it felt really great to just throw a lot of volume at my pecs/tris/anterior delts. I LOVED it.

I really appreciate tatteredsaint recommending that I wait a bit longer to take the PWO. I waited until about 15 minutes from the start of my workout today, and so by about the time I was starting my first work set of bench press it was right at about 30 minutes, and I was READY to go.

This was my first time attempting to bench 190 for 3x5 and I was pleased with my 5/3/3 output. My spotter helped me get a fourth rep on each of those last two sets, but of course, I didn't count those. It will be interesting to try to see how many reps I can add before I have to reset again. I'm thinking if I go three consecutive workouts without adding at least one rep on the first three sets, I'll reset 15-20 pounds and work back up. I am a firm believer in the reset, thanks to Fierce 5. But I was feeling powerful and energized and focused on each set, and that's what I want. That's what I need.

Moved on to incline bench and got my 3x8 fairly easily. The last two reps on the very last set were a little bit of a struggle, but nothing too hard to handle. I expect to be able to add weight next week.

After those two lifts it was a series of isolation lifts meant to just really pile on some volume, as I respond really well to high volume. The energy and focus were still going strong throughout these lifts, and I was happy about that. Based on my output on dumbbell flies, I may only do 10 or 11 reps on my first set next time, because I really wanted to be doing at least 10 reps on each set. I haven't done overhead extensions in a while, but I really felt the burn, since the tris were already pretty fatigued from the benching. The front raises were almost embarrasingly easy, but I had no idea what weight to start with as I haven't done these before. I will add weight accordingly in the coming weeks.

Finally, we come to bench dips. I wasn't planning on doing these, but I was so fired up and still had some time in the gym to kill, and just really felt like I wanted to throw some more volume at my triceps, so I threw these in at the end there. I chose bench dips instead of hanging chest dips because I believe they target the triceps more directly, but I welcome input/advice about this. I did my 3x12 at bodyweight relatively easily, so will probably be adding weight in the weeks to come.

One thing I'm considering trying out, and this may seem weird to some, is to only increment weights from the top down, meaning if I can hit reps on say, both bench (first) and incline bench (second), I will only add weight for bench the next week, and only increment weight on incline bench if I am not also incrementing weight on bench. The general idea is that bench will be the lift I will use to gauge if I'm progressing, and the other lifts are primarily there just to get me stronger on bench. Since it's not a given that I would have still hit all assigned reps on incline bench if I was flat benching a heavier amount, I won't increment the weight on incline bench unless flat bench stays the same and I still hit all reps on incline bench. I really hope that makes sense.

By the end of the workout I was feeling pumped and enthused and I am really digging the D-Stunner Alpha.

EDIT: Fixed a typo.

[gesler0811]

8/22/17
PULL Workout

Morning Weigh In:
186.4

Pre-Workout Supplements:
3g Beta Alanine

Pendlay Rows(Target: 3x5)
65x5 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
150x5
150x5
150x5

T-Bar Row (Target: 3x8)
90x8
90x7
90x6

Chin-Ups (Target: 3x7)
Ideally, I want to work my way up to 3x8 and then start adding weight.
BWx6
BWx5
BWx4
BWx3

Side Lateral Raises (Target: 3x10-12)
20x12
20x12
20x12

Barbell Curls(Target: 3x10-12)
55x10
55x10
55x10

Superset: Trap Bar Shrugs (3x8-10) w/ Preacher Hammer Curls (Target: 3x10-12)
Shrugs 150x10
Hammer 50x8
Shrugs 150x10
Hammer 40x10
Shrugs 150x10
Hammer 40x6

Post-Workout Supplements
Protein Shake w/ 5g Creatine
3g Beta Alanine

Notes:
No PWO today, just my Beta Alanine. I got to the gym ready to go. I hate the beginning of the semester, because there's all kinds of people in there taking up space and I know most of them won't be there in a few weeks, so all they're really accomplishing is getting in the way of the regulars.

Felt weird bumping Pendlays up to the front of the line and going for 3x5 instead of 3x8, which I was accustomed to on Fierce 5. On the other hand, I an trying to design this program with the intention of having a "key" main lift for each day, and the purpose of all the other lifts that day (for the most part) is to try to improve that key lift. I want the key lift to be in the 3x5 range. For now, that's going to be Pendlays. I managed 150 without too much trouble, but I feel that I might be pushing my current limitations. We'll see how the next few weeks go.

I followed up with T-Bar rows, attempting 3x8. I had no idea how much weight to be able to expect to do on this one, especially after just completing the Pendlays, but I recalled I was somewhere around two 45s in the past on this one, so I decided WTH and threw 9o on there. I came close enough to hitting 3x8 that I am going to leave the weight there and let that by my working weight. Hopefully I can steadily add reps and keep proressing.

After that it was chinups. I was doing way better than 6/5/4/3 on Fierce 5, but of course that was not having just completed Pendlays and T-Bars, so there was some extra fatigue there. I really want to get it in the 3x8 rep range, so I might either move to an assisted machine, do the cable pulldown machine, or just keep trying to get 3x6 and then just focus on adding reps until I can do 3x8.

After that it was just a series of isolation movements. I want a greater direct arm emphasis, hence both the barbell curls and hammer curls. I am thinking about alternating the hammer curls with hanging bench curls, not sure yet if that's necessary. Also adding shrugs for those traps and side lat rises for the delts. We'll see how this goes. I'm really digging the extra volume right now over what I was doing before.

[gesler0811]

8/23/17
LEGS Workout

Morning Weigh In:
187.0

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Squats (Target: 3x5)
95x5 (Warmup)
135x5 (Warmup)
175x2 (Warmup)
205x5
205x4
205x4
205x2 (Makeup set - waited 60 seconds (30 secs per missed rep) and made up the two missed reps from sets 2 and 3)
225x1 Overreach set

Straight Leg Deadlift (Target: 3x8)
65x5 (Warmup)
115x5 (Warmup)
165x2 (Warmup)
205x8
205x7
205x8

Leg Press (Target: 3x8)
385x8
385x8
385x8

Lying Leg Curls (Target: 3x10-12)
55x9
45x8
45x5

Leg Extensions (Target: 3x10-12)
130x12
130x10
130x7

Post Workout Supplements
Protein Shake + 5g creatine
3g Beta Alanine

Notes
Where to start?

I have really grown fond of D-Stunner Alpha. I took it upon arriving in the parking lot and timed it so that it would just be kicking in right around when I started my first work set. Today, I didn't really feel any crazy surge of energy, but what I did note was that I always had the reserve energy to dig down deep when I needed it. It was a nice boost. I think the fact that it was leg day and I was killing it is why I didn't particularly feel energetic, because I was probably burning up all the energy I had as it became available! That being said, I powered through what I consider to be a really great workout today, and I was able to get a lot done. Points for that.

I got 5,4,4 on Squats @ 205lbs, which is a personal best for me. I am inching toward 3x5, when I will be able to increment the weight again. I did a makeup set and then an overreach set, where I threw an extra 20 pounds on there and did one more rep just for the sake of doing a rep at a higher weight.

I did SLDL for the first time in forever. I can't believe how much stronger I've gotten all around since when I used to do these on Allpro back in the day. It looks like the last time I did these regularly (September 2015) I did 2x12 with 100 pounds, and today I almost did 3x8 with 205 and probably could have gone heavier. (That second set where I only got 7 reps, I believe was a fluke.)

Leg Press actually seemed to get easier with each subsequent set. First set felt like I was being slowly murdered, then all of a sudden I'm cranking them out on sets 2 and 3.

Leg Curls are going to need some modification. I hit my hamstrings so hard on SLDLs that I couldn't perform my leg curls at my normal volume, so I will probably have to lower the weight a bit so that I can actually get 3x10-12 after doing heavy SLDLs.

One thing that caught me completely off guard was how long this workout took. Almost 1.5 hours. I was already past the 30 minute mark before I finished squatting. As a result, I had to scrap two lifts I had planned on doing (abs and smith calf raises) just to make it in to work on time. I am going to have to modify this line-up somehow. I might superset calf raises with SLDLs, and possibly superset abs in there somewhere as well. Or I may move abs to a separate workout. I don't know yet. But I need to reduce the time this particular LEGS workout takes me in the gym.

[BB2K]

I'm lovin this detailed log, great job hommie!

[gesler0811]

8/24/17
PUSH Workout

Morning Weigh In:
186.4

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Bench Press (Target: 3x5)
45x8 (Warmup)
95x5 (Warmup)
145x2 (Warmup)
170x1 (Warmup)
190x5
190x5
190x3
190x2 (Make-up set, waited 60 seconds (30 sec per missed rep) and then made up the 2 missed reps from third set))
210x1 (Overreach rep)

Seated Overhead Press (Target: 3x8)
100x8
100x7
100x5

Dumbbell Flies (Target: 3x10-12)
50x10
50x10
50x10

Dumbbell Overhead Triceps Extension (Target: 3x10-12)
30x10
30x10
30x6

Dumbbell Front Raises (Target: 3x10-12)
24x12
24x12
24x12

Bench Dips (Target: 3x10-12)
BWx12
BWx12
BWx12

Post-workout Supplements:
Protein shake w/ 5g creatine
3g Beta Alanine mixed in 6 oz. water

Notes:
Nothing new here really about the PWO that I haven't already said. Solid energy, solid focus, I seemed to be firing on all cylinders. Everything was on point today. I had some really nice shoulder and chest pumps going as well (by my standards, anyway!)

Next week I'll bump up the weight on front raises to 30 pounds (two 15 pound dumbbells), and I'll add weight to the bench dips as well.

I'm really pumped about this program. It's definitely added a whole new layer of excitement to my gym experience, that I get to do something new. Like I said before, I don't change programs lightly, I usually stick with them for up to a year before I change. But when I do change, it's always a breath of fresh air.

I plan on alternating between incline bench and overhead press on push days. Monday I did incline, today OHP. I'm thinking I don't need the front raises on days like today when I do flat bench and OHP, so I'm considering replacing it with maybe another chest iso on OHP days. I would recommend any input or thoughts from anyone who reads this. that would essentially have me alternating between a PUSH A and a PUSH B that looks something like this:

PUSH A
Bench Press 3x5
Incline Bench 3x8
DB Flies 3x10-12
DB Overhead Tricep Ext. 3x10-12
DB Front Raises 3x10-12
Bench Dips 3x10-12


PUSH B
Bench Press 3x5
Overhead Press 3x8
DB Flies 3x10-12
DB Overhead Tricep Ext. 3x10-12
Another chest iso (crossovers? machine flies?) 3x10-12
Bench Dips 3x10-12

[gesler0811]

8/25/17
PULL Workout

Morning Weigh In:
185.2

Pre-Workout Supplements:
3g Beta Alanine, COFFEE

Pendlay Rows(Target: 3x5)
65x8 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
150x5
150x5
150x5

T-Bar Row (Target: 3x8)
90x8
90x7
90x6
90x3 (Makeup set; waited 90 sec (30 sec per missed rep) and made up the reps)


Chin-Ups (Target: 3x6)
Ideally, I want to work my way up to 3x8 and then start adding weight.
BWx6
BWx6
BWx5
BWx1 (Makeup rep; waited 30 sec and completed the one missed reps)

Side Lateral Raises (Target: 3x10-12)
24x12
24x12
24x12

Barbell Curls(Target: 3x10-12)
55x11
55x11
55x10

Superset: Trap Bar Shrugs (3x8-10) w/ Preacher Hammer Curls (Target: 3x10-12)
Shrugs 155x10
Hammer 40x10
Shrugs 155x10
Hammer 40x8
Shrugs 155x10
Hammer 30x15 (Reduced weight on this set)

Post-Workout Supplements
Protein Shake w/ 5g Creatine
3g Beta Alanine

Notes:
Nothing specific really today. I had coffee this AM, which I almost never have during the week, nice rush.

[gesler0811]

8/28/17
LEGS Workout

Morning Weigh In:
185.8

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Squats (Target: 3x5)
95x5 (Warmup)
135x5 (Warmup)
175x2 (Warmup)
205x5
205x5
205x5
225x1 (Overreach set)

Superset: Straight Leg Deadlift (Target: 3x8) / Smith Calf Raise (Target: 3x10-12)
SLDL 65x8 (Warmup)
SLDL 115x5 (Warmup)
SLDL 165x2 (Warmup)
SLDL 205x7
Calf 235x12
SLDL 205x7
Calf 235x12
SLDL 205x6
Cald 235x12

Leg Press (Target: 3x8)
390x8
390x8
390x8

Superset: Lying Leg Curls (Target: 3x10-12) / Leg Extensions (Target: 3x10-12)
Leg Curls 45x12
Extensions 130x12
Leg Curls 45x10
Extensions 130x11
Leg Curls 45x8
Extensions 130x9

Post Workout Supplements
Protein Shake + 5g creatine
3g Beta Alanine

Notes
Another 1.5 hour workout. Supersetting calf raises with SLDL and leg curls with leg extensions was somewhat helpful in that it allowed me to get in the calf raises without adding to my gym time, but 1.5 hours is still too long. The squats alone took 34 minutes. That was 3 warmup sets followed by a 3 minute rest, then three work sets with 5 minute rests after each, and finally my overreach set. I don't know if it's reasonable to think I am going to trim that down. I don't think I'll hit reps by limiting my rest time so I may have to look elsewhere to trim time. Really, if I could just trim 10-15 minutes, I would be fine with that. I might have to rotate some of the isos in and out and have a LEGS A day and a LEGS B day. Still pondering that one.

On another note, I had a few PRs today. First time I have ever successfully squatted 205 for 3x5, so I am pretty stoked about that! Also 390 on the Leg Press is the most weight I've done on that machine as well. Granted, I went from doing 3x10-11 on Fierce 5 to 3x8 on this program, so it is expected the weight will climb a bit, but it still felt good to be pushing the heavier weight. Ultimately, all I really want is some brute strength to carry over to my squats anyway and help me keep getting those squat numbers up.

[BB2K]

ahhhhh leg day! lol Use to be my favorite. Man we use to train legs until we puked, passed out or both lol

[gesler0811]

8/29/17
PUSH Workout

My gym was closed yesterday due to the potential for flooding from Tropical Storm Harvey (I'm in New Orleans), so I worked out in my garage and am posting this a day later.

Morning Weigh In:
184.0

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Bench Press (Target: 3x5)
45x8 (Warmup)
95x5 (Warmup)
145x2 (Warmup)
170x1 (Warmup)
190x5
190x5
190x4
190x1 (Make-up rep, waited 30 seconds (30 sec per missed rep) and then made up the 1 missed rep from third set))
210x1 (Overreach rep)

Incline Bench Press (Target: 3x8)
140x8
140x8
140x8

Dumbbell Flies (Target: 3x10-12)
50x11
50x8
50x6

Dumbbell Overhead Triceps Extension (Target: 3x10-12)
30x10
30x7
30x5

Dumbbell Front Raises (Target: 3x10-12)
30x10
30x10
30x10

Bench Dips (Target: 3x10-12)
(BW+10)x12
(BW+10)x12
(BW+10)x12

Post-workout Supplements:
Protein shake w/ 5g creatine
3g Beta Alanine mixed in 6 oz. water

[gesler0811]

8/30/17
PULL Workout

Morning Weigh In:
185.4

Pre-Workout Supplements:
3g Beta Alanine

Pendlay Rows(Target: 3x5)
65x8 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
155x5
155x5
155x3
155x2 (Make-up set; waited 60 secs (30 secs per missed rep) and made up the 2 missed reps)

T-Bar Row (Target: 3x8)
90x8
90x6
90x5

Chin-Ups (Target: 3x6)
Ideally, I want to work my way up to 3x8 and then start adding weight.
BWx6
BWx6
BWx6

Side Lateral Raises (Target: 3x10-12)
30x12
30x12
30x7

Barbell Curls(Target: 3x10-12)
55x11
55x11
55x11

Superset: Trap Bar Shrugs (3x8-10) w/ Hanging DB Curls (Target: 3x10-12)
Shrugs 160x10
Curls 50x11
Shrugs 160x9
Curls 50x5
Shrugs 160x8
Curls 40x10 (Reduced weight)

Post-Workout Supplements
Protein Shake w/ 5g Creatine
3g Beta Alanine

[BB2K]

damn fine back workout! i love those pendlay rows, nice and slow with a good squeeze!

[gesler0811]

damn fine back workout! i love those pendlay rows, nice and slow with a good squeeze!

Thanks for the kind words. Now, I've got LEGS later today !!! Hoping to knock it out.

[gesler0811]

8/31/17
LEGS Workout

Morning Weigh In:
185.2

Squats (Target: 3x5)
95x5 (Warmup)
135x5 (Warmup)
175x2 (Warmup)
205x5
205x5
205x5
225x1 (Overreach set)

Superset: Straight Leg Deadlift (Target: 3x8) / Smith Calf Raise (Target: 3x10-12)
SLDL 65x8 (Warmup)
SLDL 115x5 (Warmup)
SLDL 165x2 (Warmup)
SLDL 205x8
Calf 235x12
SLDL 205x8
Calf 235x12
SLDL 205x7
Cald 235x12
*I'm going to reset the weight on SLDLs for my next LEGS day. I'm going to knock off 10% (20 lbs) and work my way back up from 185lbs*

Leg Press (Target: 3x8)
390x8
390x8
390x8

Superset: Lying Leg Curls (Target: 3x10) / Leg Extensions (Target: 3x12)
Leg Curls 45x10
Extensions 130x12
Leg Curls 45x10
Extensions 130x12
Leg Curls 45x10
Extensions 130x12

Post Workout Supplements
Protein Shake + 5g creatine
3g Beta Alanine

[gesler0811]

9/1/17
PUSH Workout

Morning Weigh In:
185.2

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha + 1.5g Beta Alanine

Bench Press (Target: 3x5)
45x8 (Warmup)
95x5 (Warmup)
145x2 (Warmup)
170x1 (Warmup)
190x5
190x4
190x3
190x2 (Make-up rep, waited 90 seconds (30 sec per missed rep) and then made up 2 of the missed reps from third set)
190x1 (Make-up rep, waited 30 seconds and made up the last missed rep)

Overhead Press (Target: 3x8)
95x8
95x8
95x6
I dropped the weight back a bit from last time I did OHP to try to get closer to my 3x8 target. I am still trying to figure out the most appropriate weight to use when attempting this lift immediately after bench press.

Dumbbell Flies (Target: 3x11)
50x11
50x11
50x11

Dumbbell Overhead Triceps Extension (Target: 3x10-12)
30x10
30x10
30x8
I think I'm starting to notice a trend here in that I perform much better on this lift on days when I do OHP instead of Incline Bench following flat bench. Maybe Incline Bench is hitting my tris harder than OHP? Or maybe it's just a coincidence. I am going to be paying closer attention to this in the future and see if the trend continues.

Dumbbell Front Raises (Target: 3x10-12)
30x10
30x10
30x10
I was really feeling the burn by the end of my third set of these. I had considered subbing out something else for these on OHP days, on the grounds that I didn't really think I need to hit front delts that hard in a single workout, but MAN OH MAN do I love the way my upper chest looks at the end of this workout with the pumps going on. I think I'll keep them around after all.

Bench Dips (Target: 3x10-12)
(BW+10)x12
(BW+10)x12
(BW+10)x12

Post-workout Supplements:
Protein shake w/ 5g creatine
3g Beta Alanine mixed in 6 oz. water

Notes:
I'm pretty sure my gym is closed on Monday. I don't know if I'm going to be able to handle that

[gesler0811]

9/4/17
PULL Workout

Morning Weigh In:
183.8

Pre-Workout Supplements:
Beta Alanine

Pendlay Rows(Target: 3x5)
65x8 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
155x5
155x5
155x5

T-Bar Row (Target: 3x8)
*skipped for time*

Chin-Ups (Target: 3x6)
Ideally, I want to work my way up to 3x8 and then start adding weight.
BWx8
BWx7
BWx4

Side Lateral Raises (Target: 3x10-12)
30x12
30x12
30x7
30x6 Make-up set

Barbell Curls(Target: 3x10-12)
55x12
55x12
55x12

Superset: Trap Bar Shrugs (3x8-10) w/ Hanging DB Curls (Target: 3x10-12)
Shrugs 160x10
Curls 40x8
Shrugs 160x9
Curls 40x5
Shrugs 160x7
Curls 40x5

Post-Workout Supplements
Protein Shake w/ 5g Creatine
3g Beta Alanine

I did this workout at home because my gym was closed. I was also VERY pressed for time and had to speed things up. I took shorter rest periods than usual, resulting in reduced reps on many lifts, and I also skipped the T-Bar rows to try to save time.

[gesler0811]

9/5/17
LEGS Workout

Morning Weigh In:
184.4

Preworkout Supplements:
Betancourt D-Stunner Alpha + 1.5g Beta Alanine

Squats (Target: 3x5)
95x5 (Warmup)
135x5 (Warmup)
175x2 (Warmup)
210x5
210x3
210x2
Started not feeling well shortly after my first set. Slight chills, lack of strength, mild stomach discomfort. It definitely impeded this lift for me.
Took a lengthy rest after squats to try to recover somewhat, to mixed success.

Superset: Straight Leg Deadlift (Target: 3x8) / Smith Calf Raise (Target: 3x10-12)
SLDL 65x8 (Warmup)
SLDL 115x5 (Warmup)
SLDL 150x2 (Warmup)
SLDL 185x8
Calf 240x10
SLDL 185x8
Calf 240x10
SLDL 185x8
Cald 240x10


Leg Press (Target: 3x8)
395x8
395x8
395x8

Superset: Lying Leg Curls (Target: 3x10) / Leg Extensions (Target: 3x12)
Out of time, skipped

Post Workout Supplements
Protein Shake + 5g creatine
3g Beta Alanine

Wasn't feeling so great after this workout ended. I got to work and chugged some water. Seemed like I was breaking out in a mild cold sweat. After a bit this seemed to pass. Hopefully was just some kind of fluke. I hope I'm not going to get sick. I do feel a bit better now after a couple hours have passed.

[tatteredsaint]

How is stunner holding up this far bro ?

[gesler0811]

9/6/17
PUSH Workout

Morning Weigh In:
???.? (Don't have my weight logs on me right now)

Still feeling a bit not myself today. Woke up a little stopped up, didn't have all my usual energy. Surely the D-Stunner Alpha helped today, but there's no denying tha tI am still not at 100%. I just didn't quite feel right today. I still stuck with it, though.

Pre-Workout Supplements:
PWO: 1 Scoop Betancourt D-Stunner Alpha

Bench Press (Target: 3x5)
45x8 (Warmup)
95x5 (Warmup)
145x2 (Warmup)
170x1 (Warmup)
190x5
190x4
190x3
190x2 (Make-up rep, waited 90 seconds (30 sec per missed rep) and then made up 2 of the missed reps from third set)

Incline Bench Press (Target: 3x8)
145x8
145x7
145x5
145x4 (Make-up reps, waited 120 seconds and made up the 4 missed reps)

Dumbbell Flies (Target: 3x12)
50x12
50x12
50x10

Dumbbell Overhead Triceps Extension (Target: 3x10)
30x10
30x10
30x5
30x5 (Make-up reps)

Dumbbell Front Raises (Target: 3x11)
30x11
30x11
30x10

Bench Dips (Target: 3x2)
(BW+15)x12
(BW+15)x12
(BW+15)x12

Post-workout Supplements:
Protein shake w/ 5g creatine
3g Beta Alanine mixed in 6 oz. water

[gesler0811]

9/7/17
PULL Workout

Morning Weigh In:
183.8

Pre-Workout Supplements:
Beta Alanine

Pendlay Rows(Target: 3x5)
65x8 (Warmup)
95x5 (Warmup)
125x2 (Warmup)
155x5
155x5
155x5

Bent Over Row (Target: 3x8)
95x8
105x8
105x7

Chin-Ups (Target: 3x7)
Ideally, I want to work my way up to 3x8 and then start adding weight.
BWx7
BWx7
BWx5
BWx2 (make-up set; waited 30 secs (15 secs per missed rep) and completed the 2 missing reps)

Side Lateral Raises (Target: 3x12)
30x12
30x12
30x8
30x6 Make-up set

Barbell Curls(Target: 3x12)
55x12
55x9
55x7
55x6 (makeup set)
55x2 (makeup set)

Superset: Trap Bar Shrugs (3x10) w/ Incline Bench DB Curls (Target: 3x10)
Shrugs 160x10
Curls 40x8
Shrugs 160x10
Curls 40x8
Shrugs 160x9
Curls 40x6
Shrugs 160x6 (did an additional set just because)
Curls 40x6 (did an additional set just because

Bonus: Preacher Bench DB Hammer Curls (Target: 3x12)
30x12
30x12
30x12
I did these just because I wanted to feel more burn in the arms

Post-Workout Supplements
Protein Shake w/ 5g Creatine
3g Beta Alanine

[gesler0811]

How is stunner holding up this far bro ?

Overall I am really liking it. I notice increased energy, endurance, and focus for sure. When it kicks in I am able to dig down deeper than normal. I've powered through some sets that under normal circumstances I might not have had the gas in the tank to get in that extra rep or two. I don't particularly notice any increased pumps in general, although I don't recall that being a selling point anyway. Taste of the lemon drop flavor is okay. I don't feel very strongly about the taste one way or the other, but it's pretty good and gulps fast. Overall a nice little product.