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Thread: X-Factor @ Alternative Dosing, Green Bulge, Restore, USP Labs DNA Log

  1. #21
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    Default Day 11 RR Back WO

    Rep Range Back WO

    Semi-SLDL 35 x9, 40 x9, x9

    Hammer Grip Rows 35 x9, x9, 40x8

    SLDL 40 x8, 30 x10, x10
    Presonally I can really hit the lower back with full ROM SLDLs a lot better than any other variation. However, I have fairly good flexiblity in my spine so that may have someting to do with why I can pull these off with no pain.

    Calf Raises 40 x10*, x10*, 12*

    BW Calf Raises on Stair x16, x16

    One Arm Bent Rows 25 x8/8, x8/8

    Ab Work



    Nutrition

    High Carb Day
    Carbs 42.5% 350g
    Pro 42.5% 350g
    Fat 15% 55 g
    Total Cals 3300

    I went back and refigured my macros for each day and really got the numbers dialed in to what would be ideal. However, in reality this is only a base and each day will probably be slightly off as I really dont have the time or resources to get my diet that exact.

    "Stimulate, don't Annihilate." - Lee Haney

  2. #22
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    Default Day 12 RR Chest WO

    Rep Range Chest WO

    Flat Bench 40 x9, x9*, x9*

    Flat Flyes 25 x11, x12, 30 x9

    Alt. Cross Curls 25 x10/10, 10/10

    Bent Raises 25 x12*, x12*

    Zottman Curls 15 x12, x12, 25 x8

    Lateral Bends 30 x10/10, x12/12, 10*/10*

    Wrist Curls 30x12, x12, x10

    Nutrition

    Low Carb Day
    Carbs 30% 225g
    Pro 45% 350g
    Fat 25% 80g
    Total Cals 3000


    "Stimulate, don't Annihilate." - Lee Haney

  3. #23
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    Default Day 13 OFF

    OFF

    Nutrition

    NO Carb Day
    Carbs 10% 70g
    Pro 50% 350g
    Fat 45% 125g
    Total Cals 2800


    Thoughts

    I spent the entire day either sleeping off the night before or out hunting. I was back home for Thanksgiving break and there were parties everyother night and old friends to drink with so it was really a lot more drinking than i usually do. In fact I drank more over this last week than I did the entire Fall Trimester of school.
    "Stimulate, don't Annihilate." - Lee Haney

  4. #24
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    Default Day 14 Leg WO

    Leg WO
    Should have been a Power WO but I was still at home and didn't feel I could really get a good enough Leg WO without a rack/BB so next weeks Leg WO will be a Power one instead.

    DB Squats (Wide Stance) 45 x8, x8, x8

    (Close Stance) 30 x10, 45 x8, 45 x7
    These were amazing, this is the first time i tried this and it really hit the front of the quads and calf muscles.

    DB Calf Raises 45 x12, x12, ?
    MAy have forgot the last set, not sure

    BW Calf Raises on Stairs x20, x16*

    RDL 35 x10, x10, x10, x8

    Ab Work


    Thoughts


    This was another one of the best legs WOs I have had to date. RDLs are finally starting to "click" for me and I'm getting mt Calf training down better.

    I would say that i'm very happy with my dosing choice so far, I can already feel the affects of XF and only about 2 weeks in at 750 mg ED that I a good sign.
    Last edited by retro_roots; 11-28-2006 at 10:42 AM.
    "Stimulate, don't Annihilate." - Lee Haney

  5. #25
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    Default Day 15 Power Shoulder WO

    Power Shoulder WO

    DB Shoulder Press 35 x6, x6, x7

    Hammer Grip Shoulder Press 35 x6, 40x5, x5

    Forward DB Shrugs 45 x7, x7, x6

    Backward BD Shrugs 40 x6*, x6, x6, x7*

    Lat Raises 25 x7, x7

    Rev Wrist Curls 35 X7, x7, x7, x7*


    Thoughts
    WO was just kinda blah, I was out drinking (or rather in drinking) the night before and I strength was down a little, and energy way down. Luckly break is over and I'm back to school on Monday so the drinking should cut way down and sleeping should be back to a somewhat normal pattern.
    "Stimulate, don't Annihilate." - Lee Haney

  6. #26
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    Default Day 16 OFF

    OFF

    Thoughts
    This past week took a toll on me, mostly because I have come down with a sore throat/sinus infection (a sure sign of to much drinking/not enought sleep). With that in mind I sarted megadosing Vit C at around 6 grams a day and adding Glutamine between meals. I'm looking for something else to help with Immune System function but rest will be the best thing.
    "Stimulate, don't Annihilate." - Lee Haney

  7. #27
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    Default Day 17 OFF

    OFF

    Thoughts

    During Power Week I have a day schedualed in on which I can either go ahead and do Back Day (making it a 6 day week) or take a second day off to recover. After flying and drinking heavily back home I'm feeling a little run down so I took the day off.

    I'm starting to rethink my diet as there is no point in having fat as high as it is on NO carb day, espically in a hypercaloric state most of th week. On a cut this would be different as it would promote fat metabolism. I'm thinking i'm going to reduce fat and overall cals on off days in the future.
    "Stimulate, don't Annihilate." - Lee Haney

  8. #28
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    Default Day 18 Power Back WO

    Power Back WO

    Rack Pulls 115 x6, 135 x6, x6, x6

    SLDL 115 x6, x6, x6, x5

    Seated Hammer Grip Rows 108 x4, 84 x7, x7, x7*

    One Arm Bent DB Rows 25 x7/7, 30 x7/7, 35 x7/7, x7/7


    Lateral Bends 35 x8/8, 40 x6/6, 40 x6*/7*

    Calf and Ab Work


    Thoughts

    Today was a lot of new exercises for me. And a new gym too. This gym is run through the school, kinda, and is almost empty. So this is the big draw here, as compared to my other overcrowded/under equiped gym. Very good WO and strength seemed to be up a little espically on the SLDLs.
    "Stimulate, don't Annihilate." - Lee Haney

  9. #29
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    Default Day 19 Power Chest WO

    Power Chest WO

    Bench 135 x5, x5, x4

    Flyes 30 x7, 35 x6, x6, x6*
    Tried these with wrists turned away from me instead of toward each other. The difference was only slight but positive.

    Incline Bench 95 x6, x6, x7*

    Overhead Extensions 30 x7, 35 x5, x5*

    BB Curls 55 x6, x6, 65 x5*
    My Bis and forearms were pumped like mad at this point

    Wrist Curls 65 x8, x7, x7

    DB Rev Curls 20 x7, x7


    Thoughts

    Stenght may have been down a little bit today but I'm getting back into the swing alot more and finally getting used to changing RR and Power weeks. Saturday will be a Power Leg WO since I missed the last one and then I'm going to really try to slaughter my Shoulders and Arms on RR week.

    The only explaination for how pumped I'm getting, espically on Power week, is the XF kicking in. This cycle seems a lot more powerfull than the first. Another thing that may have contributed is my increase in PreWO carbs. My lats are amazingly sore from yesterday and my chest/bis are aready killing me as I type this.

    Forgot to mention yesterday was my last day of Restore. I probably wont be doing a review this time but I will be running it again later on as I feel it is a very good product for my needs.
    Last edited by retro_roots; 11-30-2006 at 08:50 PM.
    "Stimulate, don't Annihilate." - Lee Haney

  10. #30
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    Default Day 20 OFF

    OFF

    Thoughts

    Not a heck of a lot new. I spent the entire day catching up on reading and sleeping. One more day at 750 mg and then I'm going to kick it up to 1000 mg (using the Hyper H up as this is the oly time the dosing will fit).

    As a note I kiinda regret not running a second bottle of Restore. That stuff really is great, I feel I can keep my WOs going a lot longer while using it and I feel it really helps with Cortisol. I will be running it agian when I really try to cut/recomp along with Sesaglow/Sesamin and Reduce XT for a nice stack.
    Last edited by retro_roots; 12-02-2006 at 07:15 PM.
    "Stimulate, don't Annihilate." - Lee Haney

  11. #31
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    Default Day 21 Power Leg WO

    Power Leg WO

    BB Squats 165 x4, 135 x6, x6, x6

    Leg Extensions 165 x6, x7, 180 x7*
    Next Week I'll try Uni-lateral I think

    BB Calf Raises 135 x8, x8/Wide Stance x6, x8*/WS x4, WS x10*

    RDL 115 x6, x6 DB 35 x8, 40 x8
    For some reason I cant seem to nail these with the BB as I can with DBs. I plan to keep working at it though.

    Ab Work

    Thoughts

    This was the last of my Power week, that I didnt get achance to do back home. Tomorrow I'll kick the dose of AA up to 1000 mg and its time for me to bust out my tub of NO Shotgun I have left. I've been saving it to run only on RR days to really try to get a nice pump going. Shotgun along with GB should be interesting.
    "Stimulate, don't Annihilate." - Lee Haney

  12. #32
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    Default Day 22 RR Shoulder WO

    Rep Range Shoulder WO

    BB Seated Military 65 x10, x10, x9/Wide Grip x3, WG x10, x8

    BB Shrugs 95 x8, 105 x9*, x9, x9, x9,
    Alternating Forward and Backward

    Hammer Grip DB Shoulder Press 30 x12*, x8*, 25 x8 (Wide Grip BTN)

    DB Upright Rows 20 x12, x11

    Lateral Raises 20 x12, x10

    DB Shrugs 40 x16, x14*


    Thoughts

    Of course using Shotgun I got some amazing pumps, and the Seated BB press really trashed my shoulders. I'm leaning toward doing my RR work backwards going 16, 12, 8 and see if that wokrs better, as I'm usually to worn out to get the High Rep stuff in without using a tiny amount of weight. Tomorrow should be interesting, I'm planning to go all out on my arms/grip something I havn't done in a long time.
    "Stimulate, don't Annihilate." - Lee Haney

  13. #33
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    Default Day 23 RR Arm WO

    Rep Range Arm WO

    Zottman Curls 17.5 x16, x16

    Hammer Curls 30 x7, 25 x7

    DB Curls 25 x10, x10

    Overhead Tri Extensions 25 x12, x12, x9

    Rev Flat DB Bench 30 x8, x8 Superset with

    Hammer Grip DB Bench 30 x6, x6


    Ab, Forearm, and Grip work



    Thoughts
    About Average WO today, nothing spectactular. I'm a little disappointed in the effects of Shotgun. The first time I used it I only had to wait around 5-10 mintues for the stuff to kick in. I guess I'll take it long, like 15-20 minutes out from my WO.

    On another note I'm considering cutting back the volume overall and cutting the Arm Day altogether adding Arm Work to Chest day this might work out better.
    "Stimulate, don't Annihilate." - Lee Haney

  14. #34
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    Default Day 24 OFF

    OFF

    Thoughts

    Felt great for a No carb day, espically since I'm experimenting with different amounts of fat on NO carb day and only had about 70-80 g for fat in my diet today. Nothing much to add...
    "Stimulate, don't Annihilate." - Lee Haney

  15. #35
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    Default Day 25 RR Back WO

    Rep Range Back WO

    Didn't Feel like going to the Gym Today so I did a whole WO focused on SLDL form and variations (All with DBs)

    Semi-SLDL 35 x9, x9, x10
    Might start putting these in for RDLs for Legs

    Full-SLDL 20x12, x12
    Still find these to be great for really hitting my whole back

    Hammer Grip Bent Rows 30 x8, x9, x10

    Rev Grip Bent Rows 20 x12, x12
    Super Set Glut/LEg Raises 10*, 10*, 12

    Lateral Bends 30 x12/12, x12/12, x10*/10*

    Grip Work (Finally closed the Trainer, I know thats sad)

    Thoughts

    Yes, I was lazy and didn't go to the gym but this was still a very productive WO. I forogt how good Rev/Glut Leg Raises are for lower back and I experimented with different DL variations. Today I closed my Trainer CoC gripper for the first time, its a sad little accomplishment but atleast I'm making progress.

    The Shotgun is really letting my down and the taste is getting to me. This will probably be the last time I use this product or anything similar, espically with the mounting evidence against EE-bond compunds. I will be getting some Green MAG when my GB runs out as I feel it is slightly more effective and a much better value.
    "Stimulate, don't Annihilate." - Lee Haney

  16. #36
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    Default Day 26 RR Chest WO

    Rep Range Chest WO

    Wide Grip Bench 115 x8, x8, x8

    Close Grip Bench 95 x8, x9, x7

    SS DB Flys 20 x10, x10*, x12*
    W/Cross Curls 25 x12, 20 x20, x20

    Full ROM Cross Curls 20 x24, x22
    Really Liked These for hitting my Chest/Bis/Tris all at once

    BiAngular Chest Press 96 x16, 108 x12*, x12


    Zottman Curls 15 x14, x8



    Thoughts

    Really had a desent pump going and hit my Forearms and Abs a little too while i was at it. The Shotgun is starting to kick in a little better and strength was fairly average.


    "Stimulate, don't Annihilate." - Lee Haney

  17. #37
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    Default Day 27 OFF

    OFF

    Thoughts

    Carb Cycling is going great, I have almost no problems on NO carb days and strength is about average considering the amount of naughtyness I have been geting into (Getting Shitty, Going to Clubs, and Staying up till 3 in the morning).

    I gotta clean up my act...
    "Stimulate, don't Annihilate." - Lee Haney

  18. #38
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    Default Day 28 Shock Shoulder WO

    Shock Shoulder WO

    SS
    Hammer Grip DB Shoulder Press 30 x10, x10, x8*
    DB Shoulder Press x8, x6, 20 x10
    Shrugs 30 x12, x12

    SS
    Forward Shrugs 40 x10, x10, x6*
    Backward 40 x8, x8, x10

    Upright Rows 20 x12, x10*, 40x8(Partials)/20 x8

    Speed Curls 20 x12, x10, *
    (Varying Grips)

    Ab Work

    Thoughts

    After another late night of drinking and going Ice Skating (which I'm terrible at) I decied to put off my Leg W for tomorrow. However, I felt I needed to change things up and did my first real Shock WO. I focused on SSing and lifting with speed and explosivness (as these are my weakest spots). Speed Curls were just an after thought, when I finished my WO very quickly, and created an amazing pump.

    On that note, I think I need to focus more on intensity and heavy lifting and shorten my WOs up a good deal. Strenght is at the same level or higher that it has been all along but my CNS seems to be completely shot. Power week will be a welcome change and I'm really going to focus on exploding (Literally and Figurativly).

    I was supposed to start my DNA today but was unaware that I had gotten this far into the log already. A Such I'll begin it tomorow, dosed before Breakfast, Before PWO Meal, and Before PreBeb Meal.
    "Stimulate, don't Annihilate." - Lee Haney

  19. #39
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    Default DAy 29 Shock Leg WO

    Shock Leg WO

    SS Seat Calf Raise 70 x8, x8, 50 x8*
    Calf Raise Machine 155 x8, x8, x6, 115 x6

    SS WideStance Squat 115 x12, x8
    Closestance Squat x4, x8*

    DB RDL 25 x?, 25x?
    Still workin on these might try SLDLs instead

    Leg Ext. 135 x10, x10, 150 x8*

    Leg Curls 105 x10, x10, 90 x8*

    Thoughts

    I really need to focus on Free weight movements and less on machine (atleast for legs). This squat WO real worked for me but I need to get my Ham/Glute WO figured out as it is really as mess as of recently. Moving either HAms or Glutes to back day might be a good option, I'm not sure how that would work though without massivle overtraing my Quads.

    Start the DNA today which as far as I can tell the equvalient of Megadosed Avena Sativa with a little Nettle Root. This seems a promising combo, AA is currently at 1000 mg a day as well.
    "Stimulate, don't Annihilate." - Lee Haney

  20. #40
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    Default Day 30 OFF

    OFF

    Thoughts

    Needed the Day off badly. My legs are massively sore from my WO could be the AA or simply the pounding I gave them. Loving the DNA already, I have only had a positive feeling overall (but the agian that could be the season).
    "Stimulate, don't Annihilate." - Lee Haney

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