January Log With NutraBio Super-Stack

[Kon_Rock]

Am I reading that right???

You ate nothing yesterday.....!!! I'm about to come over and meal prep for you

Good volume on chest! I love incline press...that's the majority of chest day movements.

[NoCarbsNoSugar]

It's been freezing here this week as well -- and we're set to get 1-3 inches of snow. That's nothing in most places, but people around here will go absolutely nuts and drive off the interstate and into a sidewall in a heart beat. Road crews just don't know how to prep the roads well enough for even that little of an amount around here.

I love the new rotation on workouts as well. Biggest thing about making that work for me has been picking the right days when I knew equipment would be free. Some of the usual slow pokes at the gym hang around the same equipment on certain days.

Love all the detail in this log!

Thanks!

The drive to work this morning was pretty brutal. I drive a manual so that helps with more efficient braking on the snow.

Froze my fingers cleaning my daughter’s car, my wife’s, and mine. Holding for dear life unto my hot coffee mug this morning at my desk, trying to warm up them fingers.

I’m pretty stoked about trying single muscle group workouts. Yesterday was already so different, being able to try multiple sets and all. I think I have to reduce the resting time between sets, because my workout was much longer than anticipated.

Thanks for the visit!

Am I reading that right???

You ate nothing yesterday.....!!! I'm about to come over and meal prep for you

Good volume on chest! I love incline press...that's the majority of chest day movements.

LOL LOL LOL

I never starve myself. I promise

I ate well on Sunday, too well, and simply was not hungry yesterday. I brought a lunch today, which I rarely do. I know I’ll be hungry by lunchtime - I can already feel some grumblings in my tumblings

Incline bench was awesome. I rarely had time to do this before, since PUSH day meant three muscle groups...

Very much looking forward to a BACK workout later today. Already have my Pre Extreme and BCAA5000 mixed up and ready to go.

[NoCarbsNoSugar]

Lunch:

• cottage cheese
• greek yogurt
• 2 boiled eggs
• cubed smoked pork loin
• red pepper
• green beans
• hot sauce

C:658 F:16.5g Cbs:33g Sg:31g P:79g

[Jammer02xd]

how's that green apple taste?

[NoCarbsNoSugar]

how's that green apple taste?

One of my favorites, so I keep returning to it. I’ve tried it with the IntraBlast, the Reload, and now the Pre Extreme. I made sure to add a tub of Green Apple IntraBlast to this last purchase, even though it was the only item I have used before.

I like it a lot.

[Kon_Rock]

LOL LOL LOL

I never starve myself. I promise

I ate well on Sunday, too well, and simply was not hungry yesterday. I brought a lunch today, which I rarely do. I know I’ll be hungry by lunchtime - I can already feel some grumblings in my tumblings

Incline bench was awesome. I rarely had time to do this before, since PUSH day meant three muscle groups...

Very much looking forward to a BACK workout later today. Already have my Pre Extreme and BCAA5000 mixed up and ready to go.

Hahah...just messing! Always good to eat good and lunch looked good!!!!

Oh yeah Incline is the way to go to make the chest stand out!

Sounds like your ready to go, back attack tonight!!!!

[NoCarbsNoSugar]

Daily Log
Tuesday, January 16

FOOD
Cottage Cheese • Greek Yogurt
Red Pepper • Green Beans
Boiled Eggs X2 • Smoked Pork Loin
Baked Chicken

Water Intake: 1 gallon

EXERCISE
BACK Workout @Gym

Lat Pulldown
115lbs X12 X12 X12 X12
125lbs X12 X12 X12 X12
135lbs X8 X8 X8 X8

Rear Deltoid*
65lbs X12 X12 X12 X12
75lbs X12 X12 X12 X12
*first time I used this machine in a long time

DB Row
30s X12 X12 X12 X12
35s X10 X10 X10 X10
40s X8 X8 X8 X8

This workout lasted 44 minutes

DAILY FITBIT DASHBOARD
20,192 Steps • 4 Floors • 4,425 Calories

SUPPLEMENTS
~ NutraBio ~
Classic Whey CB
Pre Extreme GA
BCAA5000 KS
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
1 Timothy 6:7-8
“For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that.”

COMMENTS
Food is just awesome
Don't know know about LEG DAY tomorrow
Thanks for reading my log

[NoCarbsNoSugar]

PRODUCT REVIEW
Classic Whey Cake Batter

>>> CLICK HERE <<<

[Kon_Rock]

Taking care of business...dang man that's a lot of steps!!

Get in the Leg Day mindset

[NoCarbsNoSugar]

Taking care of business...dang man that's a lot of steps!!

Get in the Leg Day mindset

Lots of steps, yes.
It was a very active day.
Today will be as well.

Legs/Abs day, here I come.

[NoCarbsNoSugar]

Here’s today’s stack.


Getting ready to go to the gym. I don’t know how much weight I’ll lift with my legs though ... my left knee’s been moody all morning.

[NoCarbsNoSugar]

Daily Log
Wednesday, January 17

FOOD
Cottage Cheese • Greek Yogurt
Smoked Pork Loin • Salami
3 Kinds of Baked Chicken

Water Intake: 1 gallon

EXERCISE
LEGS/CORE Workout @Gym

LEGS
Machine Press
260lbs X12 X12 X12 X12
280lbs X12 X12 X12 X12
300lbs X12 X12 X12 X12
320lbs X12 X12 X12 X12

Calf Raise on Press Machine
200lbs X20 X20 X20 X20
220lbs X20 X20 X20 X20
240lbs X20 X20 X20 X20

Seated Leg Curl
55lbs X12 X12 X12 X12
75lbs X12 X12 X12 X12
95lbs X12 X12 X12 X12

*could barely climb two flights of stairs after this*
... what a wuss ...

CORE
Machine Crunch
15lbs: X50Left X50Front X50Right
30lbs: X50Left X50Front X50Right
45lbs: X50Left X50Front X50Right

Total Crunches: 450

This workout lasted 60 minutes

DAILY FITBIT DASHBOARD
11,672 Steps • 3 Floors • 3,832 Calories

SUPPLEMENTS
~ NutraBio ~
Classic Whey CBC
Pre Extreme GA
IntraBlast ST + BCAA Natural L
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
Isaiah 35:3
“Strengthen the feeble hands, steady the knees that give way.”

COMMENTS
Did ok on LEGS day
No lingering pain, but quite sore
Sore I am fine with
Pain I am not
Thanks for reading my log

[NoCarbsNoSugar]

yeah... there was no pain yesterday after leg day but today... oh my

not talking about soreness ... I am fine with that and there is quite a bit ... it’s usually my ankle or my left knee , actually the tendon right below the knee, and today that tendon hurts pretty bad

oh leg day...

[NoCarbsNoSugar]

Dinner: Tuna Salad with 1 scoop NutraBio Classic Whey Cold Brew Cappuccino.



... stuffed ...

[NoCarbsNoSugar]

Daily Log
Thursday, January 18

FOOD
Greek Yogurt • Roasted Peanuts
4 Large Pieces Baked Chicken
Tuna Salad w/Tomatoes

Water Intake: 1 gallon

EXERCISE
SHOULDERS Workout @Gym

BB Military Press
50lbs X10 X10 X10 X10
70lbs X10 X10 X10 X10

Machine Deltoid Raise
85lbs X10 X10 X10 X10
95lbs X10 X10 X10 X10
105lbs X10 X10 X10 X10

DB Lateral Raise
15s X10 X10 X10 X10
20s X10 X10 X10 X10

DB Front Raise
10s X10 X10 X10 X10
15s X10 X10 X10 X10

DB Overhead Press
25s X10 X10 X10 X10
30s X10 X10 X10 X10

This workout lasted 56 minutes

DAILY FITBIT DASHBOARD
14,319 Steps • 3 Floors • 4,791 Calories

SUPPLEMENTS
~ NutraBio ~
Classic Whey CBC
Pre Extreme GA
BCAA5000 KS
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
Nehemiah 8:10
“Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared.”

COMMENTS
Legs are sore from yesterday
Feeling great though
Great food today
Thanks for reading my log

[superhuman67]

Daily Log
Thursday, January 18

FOOD
Greek Yogurt • Roasted Peanuts
4 Large Pieces Baked Chicken
Tuna Salad w/Tomatoes

Water Intake: 1 gallon

EXERCISE
SHOULDERS Workout @Gym

BB Military Press
50lbs X10 X10 X10 X10
70lbs X10 X10 X10 X10

Machine Deltoid Raise
85lbs X10 X10 X10 X10
95lbs X10 X10 X10 X10
105lbs X10 X10 X10 X10

DB Lateral Raise
15s X10 X10 X10 X10
20s X10 X10 X10 X10

DB Front Raise
10s X10 X10 X10 X10
15s X10 X10 X10 X10

DB Overhead Press
25s X10 X10 X10 X10
30s X10 X10 X10 X10

This workout lasted 56 minutes

DAILY FITBIT DASHBOARD
14,319 Steps • 3 Floors • 4,791 Calories

SUPPLEMENTS
~ NutraBio ~
Classic Whey CBC
Pre Extreme GA
BCAA5000 KS
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
Nehemiah 8:10
“Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared.”

COMMENTS
Legs are sore from yesterday
Feeling great though
Great food today
Thanks for reading my log

Just curious about reps for delts which I see you hit 10x on each movement would you up the
weight on your next workout to hit 10x or would you try to hit 12x with the same weight?

[NoCarbsNoSugar]

Just curious about reps for delts which I see you hit 10x on each movement would you up the
weight on your next workout to hit 10x or would you try to hit 12x with the same weight?

Hi SH,

You noticed, eh?

Some of my numbers are all over the place right now... not happy with that, but trying hard to fix the problem.

Because I made changes to my program, I am a bit confused about a couple things and will probably take me a little while to make sense of it all.

I had followed a Push/Pull/LegsCore for a long time, and that made it easy to keep track of my progress and increase the weight/reps accordingly, because I was using almost the same exercises every week, with a few variations here and there, and with switching between free weights and machine every other week just for more variety.

Since I started this new program earlier this week, I am liking it a lot, but I am a bit confused. My workouts are shorter now and I am trying to add more exercise variations. Additionally, I started using drop sets occasionally ... for that I blame YOU ... so my numbers got even more confusing.

You had suggested I incorporate drop sets for my DB shrug and I did, and I love it! While I learn how to incorporate them into my routines, I got a bit confused with that as well ... for that I blame ME ...

On top of this all, I have also started using an app for keeping track of my workouts. It is called RepCount. I like it so far, but that apparently caused some restructuring and some confusion here and there, as I try to establish some routines and some new ways to keep track of my progress. It is a bit different than keeping track on a notepad, so it’ll take me a while to make sense of it.

On that Deltoid Raise, and a few other exercises as well, I went much heavier before. For sure! That was the first thing I noticed last night...

My Deltoid Raise sets used to be something like this...

105lbs X12
115lbs X12
125lbs X12
135lbs X12

And now they look something like this...

85lbs X10 X10 X10 X10
95lbs X10 X10 X10 X10
105lbs X10 X10 X10 X10

Obviously, I am trying to get more reps/sets in, but the weight is much lower.

No bueno.
Trying hard to fix the problem.

I think it’ll take me a while to make sense of it all. Maybe by the end of the month I’ll have a better idea where my numbers should be, with all the additional sets in there.

And later tonight I have an Arms session. I have never done just Arms in one session, so the variations/weights should be interesting... oh boy

I don’t know if any of this makes any sense.

Thanks for stopping by!

[Kon_Rock]

Happy Friday!

Looks like you have a heck of stack going...just love seeing those tubs and bottles

Yeah defiantly there's always an adjustment when changing up training styles. Keep pushing it and make those muscle burn!!!

[NoCarbsNoSugar]

Happy Friday!

Looks like you have a heck of stack going...just love seeing those tubs and bottles

Yeah defiantly there's always an adjustment when changing up training styles. Keep pushing it and make those muscle burn!!!

The stack is awesome.
I am very happy with it.

The muscles are burning for sure.
Just my numbers are a bit out of whack.

[NoCarbsNoSugar]

Daily Log
Friday, January 19

FOOD
Subway & Burger King

EXERCISE
ARMS Workout @Gym

DB Concentration Curl
10lbs X15
15lbs X12
20lbs X12
25lbs X10
30lbs X8*

*PR ... never used 30s for curls

DB Kickback
10lbs X15
15lbs X12
20lbs X12
25lbs X10

DB Combination
Curl + Overhead Ext.
10s X15 + X15
15s X15 + X15
20s X12 + X12
25s X10 + X10

BB Skull Crusher
40lbs X12
60lbs X12*
60lbs X12

*the 50BB was being used by someone, so I went with the 60 twice

BB Curl DropSet To Failure
60lbs X15
50lbs X20
40lbs X25
30lbs x30

Cable Rope Hammer Pressdown
DropSet To Failure
55lbs X20*
44lbs X30
33lbs X35
22lbs X50

*next time I'll start heavier

This workout lasted 50 minutes

DAILY FITBIT DASHBOARD
9,874 Steps • 8 Floors • 3,188 Calories

SUPPLEMENTS
~ NutraBio ~
Pre Extreme GA
BCAA5000 KS
BCAA Natural L
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
1 Corinthians 16:13
“Be on your guard; stand firm in the faith; be courageous; be strong.”

COMMENTS
Ate too much today
Such is life
Almost the end of week #3
Thanks for reading my log

[NoCarbsNoSugar]

Daily Log
Saturday, January 20

FOOD
Scrambled Eggs • Kosher Hot Dogs
Cheese Sticks • Roasted Peanuts
Bananas • Red Grapes

EXERCISE

CARDIO Session @Gym

Haven't done Cardio in months
Wanted to rest from lifting today
Also, didn't want to run out of Pre Extreme
5 scoops of that left in that tub

Here's the FitBit Log for my Cardio Session



DAILY FITBIT DASHBOARD
12,747 Steps • 4 Floors • 2,727 Calories

SUPPLEMENTS
~ NutraBio ~
BCAA5000 KS
BCAA Natural L
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
Psalms 37:5
“Commit everything you do to the Lord. Trust him, and he will help you.”

COMMENTS
This was a pretty slow day with good food and lots of rest
Thanks for reading my log

[NoCarbsNoSugar]

Weekly Progress Report
Week #3

CURRENT GOALS
Cut fat & maintain a.m.a.p. muscle
Count macros Mon-Sat
Maintain 20% caloric deficit Mon-Sat
Water Intake: 1 gallon daily
Lift at least 4times/week

LOG PROGRESS
Weight Lost This Week: 0
Total Weight Lost This Log: 14.5lbs
Count Macros Mon-Sat √
Maintain 20% caloric deficit Mon-Sat √
Water Intake: 1 gallon daily √
Lift at least 4times/week √

COMMENTS
Felt a bit depleted this week
Had a couple higher-calorie days
Week #3 in the books

[Kon_Rock]

"Felt a bit depleted this week" Time to fill up the tank and no more skipping food all day

Looking good buddy, defiantly making progress...losing weight and gaining strength can't complain there!!!!

[NoCarbsNoSugar]

"Felt a bit depleted this week" Time to fill up the tank and no more skipping food all day

Looking good buddy, defiantly making progress...losing weight and gaining strength can't complain there!!!!

Feeling good about this cut so far. Lost a good amount of weight in three weeks and got stronger, too.

Chest day today.
I think I’ll get lots of dumbbell work in today.
Is it 4 o’clock yet?

[NoCarbsNoSugar]

PRODUCT REVIEW
Thermo Fuel V.9

>>> CLICK HERE <<<

[NoCarbsNoSugar]

Daily Log
Monday, January 22

FOOD
Venison Sausage • Pork Sausage
Cabbage Soup • Red/Yellow Peppers
NB Protein Waffles (will share recipe)

EXERCISE
CHEST @Gym

DB Bench
40s X12
45s X12
50s X12
55s X12
60s X12

DB Bench Fly
30s X12
35s X12
40s X12

DB Incline Bench Press
40s X12
45s X12
50s X12

this workout took 32 minutes - shorter than usual but had a good pump

DAILY FITBIT DASHBOARD
12,543 Steps • 3 Floors • 3,696 Calories

SUPPLEMENTS
~ NutraBio ~
Pre Extreme GA
IntraBlast ST
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
Jeremiah 17:7
“But blessed is the one who trusts in the Lord, whose confidence is in him.”

COMMENTS
Rest was good this weekend
Back to the grind
Thanks for reading my log

[NoCarbsNoSugar]

Daily Log
Tuesday, January 23

FOOD
Baked Ham • Chili
Roasted Peanuts • Banana

EXERCISE
BACK @Gym

Lat Pull Down
105lbs X12
115lbs X12
125lbs X12
135lbs X12
145lbs X12

Vertical Row
105lbs X12
115lbs X12
125lbs X12
135lbs X12
145lbs X12

High Row*
70lbs X12
90lbs X12
110lbs X12
120lbs X12

*should’ve started with higher weight

Mid Row
105lbs X12
125lbs X12
145lbs X12
165lbs X12
185lbs X12

this workout lasted 32 minutes
felt some left-elbow discomfort

DAILY FITBIT DASHBOARD
12,524 Steps • 1 Floors • 4,542 Calories

SUPPLEMENTS
~ NutraBio ~
Pre Extreme GA
Classic Whey CBC
IntraBlast ST
Thermo Fuel V.9

~ Other Brand ~
RSP Nutrition Creatine

BIBLE VERSE
1 Kings 3:9
“So give your servant a discerning heart to distinguish between right and wrong.”

COMMENTS
Homemade Chili tasted awesome
Thanks for reading my log

[Kon_Rock]

Looking good man....oh homemade chili!!!

My wife made turkey chili a lot last winter...oh its good stuff!!!

[NoCarbsNoSugar]

Thanks.
The chili was awesome.
At our house, you better jump fast or there’ll be nothing left of whatever meal we’re making. With six people and a dog, you never want to take a risk

Layer of baked ham on plate, topped with hot chili. Oh man...

Had that meal twice yesterday.

[Kon_Rock]

Thanks.
The chili was awesome.
At our house, you better jump fast or there’ll be nothing left of whatever meal we’re making. With six people and a dog, you never want to take a risk

Layer of baked ham on plate, topped with hot chili. Oh man...

Had that meal twice yesterday.

Get it man, that's a good load up meal.

Been putting it work man, and making good personal progress. Keep it up!