3 months with Clear Muscle....my log

[gailh]

6/16 - - Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

had another early morning session today. got my training done and spent the whole day with the family doing that quality time. went to the park with the kids and watched my son play in his league then off to the in-laws for swimming and bbq...mmmmm.

one thing that im noticing is that i seem to be sleeping better since i started Clear Muscle. i dont know if this is just a coincidence but i usually have a really hard time falling asleep....lately this hasnt been the case!

[anandagirl]

Yay for sleep! I haven't noticed much of a difference, my sleep is random

[FormulaLT1poweR]

Better sleep since on CM huh?

Could it be that you are training harder, thus being more tired at bed time?
Not sure I've ever experienced better sleep while on it, can't recall others touching on it either.

[gailh]

Better sleep since on CM huh?

Could it be that you are training harder, thus being more tired at bed time?

thats very possible, i know this program has been a step up in intensity!

[gailh]

6/20 - - Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill

legs and arms....my favorite! i try to avoid the scale but i hopped on today out of curiosity and was very happy to see that i had dropped .5 lbs without even dieting...woo hooooo! im pretty sure ive lost an inch or so around the waist too, the pants are fitting a bit looser which is very cool. im liking this alot!

[Marshall28]

All great news in here! Keep it up.

[gailh]

6/23

took a day off from the indoor gym and spent the day at the lake water skiing. this was a great full body workout and was really nice to get outside and do something different. ill be back in the gym on monday. hope everyone is having a great weekend!!

[Marshall28]

I would be sore if I tried to water ski

[gailh]

I would be sore if I tried to water ski

haha...you definitely use different muscles than in the gym. i was surprised by my lack of soreness...thanks Clear Muscle.

[gailh]

6/25 - Legs & Glutes

Legs
Exercise Sets Reps
1. Squat 3-4 6-12
2. Dumbbell Lunge 2-3 12-15
3. Dumbbell Step Up 2-3 12-15

Glutes
Exercise Sets Reps
4. Barbell Hip Thrust 3 6-12
5. Glute Cable Kickback 2-3 12-15

Cardio
15 min of HIIT on Stationary Bike

back in the gym today for the dreaded Legs & Glutes. just kidding, im actually starting to enjoy most of these movements. since i never did dumbbell lunges before this program im pretty much hitting new PR's every other week! today i hit them with 15's in each hand with good form....woo hooooo! not bad considering i started with 5's...lol things are still progessing nicely, my bottom half is definitely feeling tighter.

[Marshall28]

How long does it take to complete your session ?

[gailh]

How long does it take to complete your session ?

if i can keep my rest periods to a minimum most of the sessions should be completed in an hour or less

[Marshall28]

if i can keep my rest periods to a minimum most of the sessions should be completed in an hour or less

That is awesome! Mine tend to go almost two hours. Too much resting lol

[gailh]

6/28 - Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

had a great session going today when i tweaked my shoulder doing dumbbell presses. totally my fault, tried doing to much before i was ready for it. i dont think its bad, but ive had shoulder issues in the past so i cut my workout a bit short...better to be safe than sorry. hope every one has a great weekend, im planning to be back in the gym on Saturday or Sunday for another lower half session which will give my shoulder more time to rest up.

[gailh]

7/1 - Legs & Arms

Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15


Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12


Cardio
30 min of moderate intensity on a Stairmill

felt pretty good today but still had a minor twinge in my right shoulder from previous session. so i hit the legs hard and heavy and then went lighter on the arms, concentrating more on on form than weight. i should be fully recovered by my next workout and have absolutely no restrictions! i hate having to go easy but better too be safe than sorry. Clear Muscle is still working its magic.

[Marshall28]

Great updates! Hope the shoulder is feeling better.

[gailh]

7/4 decided on throwing an optional Ab workout in today. not only gives my shoulder another couple days to fully recover but keeps the workout fresh and not stagnating. felt GREAT!!

Optional Abs

Abs

Exercise Sets Reps
1. Plank 3 20 sec holds
2. Lying Floor Leg Raise 3 10
3. Crunches 3 20
4. Side Crunches 2 15 each side

[Marshall28]

I will pass on the ab work Team #dadbod

[gailh]

I will pass on the ab work Team #dadbod

awwww, c'mon!

[gailh]

7/7 - Legs & Glutes

Legs
Exercise Sets Reps
1. Squat 3-4 6-12
2. Dumbbell Lunge 2-3 12-15
3. Dumbbell Step Up 2-3 12-15

Glutes
Exercise Sets Reps
4. Barbell Hip Thrust 3 6-12
5. Glute Cable Kickback 2-3 12-15

Cardio
15 min of HIIT on Stationary Bike

back to real life and heavy leg and glute work! got a new PR on the glute cable kickback, gosh i feel these things so deep in the muscle. CM is a real help on days like this. by the time im done with the 15 minutes of HIIT on the bike im literally sweating bullets.

[Marshall28]

What intervals you do with your HIIT training ?

[anandagirl]

I need to get ab work done. I'm such a procrastinator!

[Marshall28]

I need to get ab work done. I'm such a procrastinator!

I bet it would help with my lower back issues as well.

[gailh]

What intervals you do with your HIIT training ?

on the bike i try to follow this schedule...

30 seconds high intensity, 1 minute low intensity (repeat 4 times)
40 seconds high intensity, 1 minute low intensity (repeat 4 times)
30 seconds high intensity, 1 minute low intensity (repeat 4 times)

[gailh]

I need to get ab work done. I'm such a procrastinator!

lol....you do an AWESOME job already!

[gailh]

7/11- Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

this is my longest training day in this 12 week program, i spend over well over an hour in gym to get it done! i think its also my favorite because it hits the body parts that are not the most emphasized...this is a primarily lower half program with an emphasis on the glutes. i went with the HIIT on the rower today, dang...that thing kicks my butt!

[anandagirl]

lol....you do an AWESOME job already!

I do everything but abs

7/11- Chest & Shoulders

Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15


Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15


Cardio
15 min of HIIT on rower or stationary bike

this is my longest training day in this 12 week program, i spend over well over an hour in gym to get it done! i think its also my favorite because it hits the body parts that are not the most emphasized...this is a primarily lower half program with an emphasis on the glutes. i went with the HIIT on the rower today, dang...that thing kicks my butt!

Nice work!

[Marshall28]

The rower is killer. Great job!

[gailh]

I do everything but abs



Nice work!

awwww...cute gif. been there, done that! hehe

[gailh]

The rower is killer. Great job!

oh man, thats an understatement. its really a full body workout. ty