MuscleTech Nitro-Tech NOP-47 – Chocolate

As many of you probably know, MuscleTech loves to come out with these “new” and “great” products which are generally over-advertised, over-hyped, and over-priced. However, that does mean I will not use or at least try their product… especially if they are given to me for free like Nitro-Tech NOP-47. Nitro-Tech NOP-47 is advertised as a pre-workout protein. However, the

muscletech_nitrotech_nop47_chocolate muscletech_nitrotech_nop47_chocolate

ProMera Health Con-Cret

ProMera Health is widely known for one of their most popular supplements – Con-Cret. Con-Cret is a form of creatine which is known as creatine HCL (hydrochloride). ProMera Health claims that Con-Cret has a higher solubility rate than creatine monohydrate and therefore is more effective. Along with that, Con-Cret will not cause many of the negative side-effects that creatine monohydrate

con-cret_banner con-cret_banner

Cellucor C4

Pumps: 8/10 Focus: 9/10 Energy: 8/10 Taste: 8/10 Mixability: 9/10 Price: 8/10 Overall: 8/10 Would I recommend it? Yes Pumps: Took this before doing legs. Normally I have issues feeling pumped while doing squats, but taking this before hand made it no an issue at all. After just three sets my legs were feeling solid. Focus: Focus was great throughout.

c4_banner c4_banner

Scivation Quake 10.0

Pumps: 8/10 Focus: 8/10 Energy: 6/10 Taste: 7/10 Mixability: 10/10 Price: 8/10 Overall: 7/10 Would I recommend it? Yes Pumps: For a guy with not much muscle mass like myself, pumps were great. After only my second set Incline Dumbbell presses, I already felt pretty pumped. I was really surprised how fast it came on. Focus: Wow… This was probably

quake_banner quake_banner

AllMax Nutrition IsoFlex – Peanut Butter Chocolate

Smell: 7/10 Mixability: 9/10 Taste: 8/10 Nutritional Profile: 9/10 Price: 5/10 Overall: 8/10 Would I recommend it? Yes I was introduced to this product when I made a post on the BodyBuilding.com forums about some recommendations for a good peanut butter chocolate protein powder. Several people recommended that I tried out this brand/flavor protein powder. I looked it up online,

isoflex_peanut_butter_chocolate_banner isoflex_peanut_butter_chocolate_banner
Legs (September 17, 2012)

Squats: 275lbs x 5 (5 sets)
Leg Extension: 200lbs x 12 (2 sets)
DB Stiff Leg Deadlift: 102.5lbs x 6 (3 sets)
-SUPERSET-
Seated Leg Curl: 130lbs x 12 (3 sets)
Standing Calf Raise: 315lbs x 15 (3 sets)
-SUPERSET-
Hanging Knee Raise: BW x 15 (3 sets)

Lower Body (March 14th, 2012) / Update

What’s up everyone. Thought I would pop in and give everyone a little update on what’s been going on lately (and hopefully start updating this thing regularly again). Since my elbow surgery, I’ve been back and lifting in full swing for about a month now and have been eating an ass-load of food. I’ve been gaining weight somewhat steadily but seem to have stalled out at around 190lbs. Regardless though, I’m planning to keep eating big for the rest of the month and then start leaning out the first of April. My routine right now is basically just Lyle’s upper/lower but I will probably start either 5/3/1 or westside barbell within the next couple weeks. I’ve stopped caring a whole lot about size and just care more about strength. Granted they both come hand in hand to an extent, strength is my primary concern. Once it comes time to cut in April, I will likely make it somewhat drastic and see how my body responds. Basically high protein, and around 2500 calories. Hoping to drop around 10-15lbs and decide what to do from there. Last year when I cut I was pretty lean at around 175lbs.

Anyway, today’s workout was pretty good. I’ve been doing this thing where I only do one work set and then go pretty high volume on accessory work. I’d say my leg strength is back to (or maybe even a bit better) then where it was before I had my elbow surgery. Here is today’s workout…

Squat
280lbs x 5
(Warm up sets were also done.)

Leg Extension
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 10
(1 minute rest between sets. Really focused on FEELING it.)

Stiff Leg Deadlift
280lbs x 5
(Warm up sets were also done.)

DB Stiff Leg Deadlift
52.5lbs x 12
52.5lbs x 12
52.5lbs x 12
52.5lbs x 12
(1 minute rest between sets.)

Standing Calf Raise
365lbs x 8
365lbs x 8
365lbs x 8
365lbs x 8
(1 minute rest between sets.)

Lying Down Leg Raise
BW x 15
BW x 15
BW x 15
(1 minute rest between sets.)

November 28, 2011 Update – Rest

Surgery went really well. They found more bone chips in my elbow then they originally thought so the surgery was very successful. Arm was pretty sore/stiff/tender for a couple days after surgery but it feels a lot better now. Range of motion is still pretty slim considering there is some swelling going on but that will go away in time. I have a physical therapy session on Tuesday and then the rest will be done on my own. Just have to make sure to keep up on it!

As for working out, I’m already feeling anxious to get back in the gym. Wednesday will mark one week completely off and then I’m planning to at least get in and do some cardio daily so I can stay somewhat active. Another week or two after that I’m planning to start hitting legs to any extent I can tolerate.

Being the kind of person I am, I have already written up a rough plan for when I get back to lifting in full swing. I will be running a four day split with a 5/3/1 base. I’m hoping to get my diet a bit more strict once again (on weekdays at least) and am going to experiment with a high protein/moderate fat/high carb approach. Still have some tweaking to do, but this is what I’m thinking at the moment:

WORKOUT
Monday – Back/Biceps
Deadlift: 5/3/1 Style
Deadlift: 3 x 10
Weighted Pull-up: 3 x 6
DB Row: 3 x 10
DB Curl: 4 x 6
BB Curl: 4 x 10
Wrist Curl: 3 x 10

Tuesday – Chest/Triceps
Bench Press: 5/3/1 Style
DB Incline Press: 3 x 10
Cable Crossover: 3 x 10
Push Down: 4 x 6
Tricep Kickback: 4 x 10

Wednesday – Cardio
30 minute run

Thursday – Legs/Abs
Squat: 5/3/1 Style
Squat: 3 x 10
DB Lunges: 3 x 10
DB Stiff Leg Deadlift: 4 x 6
Leg Curl: 3 x 10
Calf Raise: 4 x 15
Leg Raise: 3 x 10

Friday – Shoulders/Traps
Military Press: 5/3/1 Style
DB Shoulder Press: 3 x 10
Rear Delt Raise: 3 x 10
BB Shrug: 4 x 6
DB Shrug: 4 x 10

Saturday – Cardio or Rest
30 minute run or Rest

Sunday – Cardio or Rest
30 minute run or Rest

DIET
Calories: 4000
Fat: 100g
Carbohydrate: 475g
Protein: 300g

Last day of lifting for a while…

Well guys, this is it. Yesterday and today were my last intense workouts for a minimum of a month and potentially as much as three months. My surgery on my elbow is tomorrow morning at 6:30am. I have mixed feelings about this to be honest. It will be nice to have it done, but at the same time it’s going to be tough for me mentally to not be lifting heavy/intensely. For the past couple years, lifting has been such a great stress reliever/mental getaway for me that it’s tough to imagine things without it for a while. I’ll get through it though.

On the bright side, I went out with a bang in the PR department: 225lb Bench Press and a 325lb Squat

BB Bench Press – 225lbs x 1

BB Squat – 325lbs x 1

Day 76 – Rest

SUMMARY
Classes this morning for four hours and came home and slept a while. Going to finish cleaning the apartment really well than hopefully get some homework done!

WORKOUT
None.

Day 103 – Rest

SUMMARY
Once again sorry for the lack of updates. Nothing too crazy has happened in the last week or so. Been busy with work and school work like usual. However, I did manage to get a few good lifts in and also run 3 miles in 19:11 which is a new best for me. Spending today relaxing, watching football, getting some laundry done, and doing homework. My parents are coming to visit a little later this afternoon and will probably go to dinner with them and my brother.

No workout today.

WORKOUT
None.

Day 102 – Lower Body

SUMMARY

WORKOUT

Squat
265lbs x 6
265lbs x 4
245lbs x 8
245lbs x 8
(3 minute rest between sets.)

DB Stiff Leg Deadlifts
102.5lbs x 6
102.5lbs x 6
102.5lbs x 6
(2 minute rest between sets.)

Leg Extension
270lbs x 10
270lbs x 10
270lbs x 8
(2 minute rest between sets.)

-SUPERSET-

Seated Leg Curl
150lbs x 10
150lbs x 8
150lbs x 7
(2 minute rest between sets.)

Standing Calf Raise
315lbs x 15
315lbs x 15
315lbs x 15
(2 minute rest between sets.)

-SUPERSET-

Hanging Leg Raise
BW x 8
BW x 8
BW x 8
(1 minute rest between sets.)

Day 101 – Cardio

SUMMARY

WORKOUT
3 mile run in 19:11.