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

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  • #31
    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

    Comment


    • #32
      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

      Comment


      • #33
        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

        Comment


        • #34
          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

          Comment


          • #35
            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

            Comment


            • #36
              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

              Comment


              • #37
                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

                Comment


                • #38
                  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

                  Comment


                  • #39
                    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

                    Comment


                    • #40
                      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

                      Comment


                      • #41
                        Day 31 Power Chest WO

                        Power Chest WO

                        BB Bench 145 x6, 125 x6, WG 125 x6, Reg x5, WG x5

                        DB Flyes 35 x6, x6, x6*

                        CG Bench 95 x6, x6, x6

                        Over Head Tri Ext. 30 x6, x7, 35 x6*

                        BB Curl 55 x6, 65 x6, x6

                        Alternating Cross Curls 25 x12, x10

                        Forearm Work

                        Thoughts

                        Pump was amazing today. My Bi, Tri, Chest, and Forearms were all massivly pumped. Focused on "exploding" while lifting and slow eccentrics with some static holds and streches after sets. Very productive WO.

                        On a side note my gripper WO is coming along nicely, I went from not even being able to close the Trainer to being able to rep with it on both hands in only 4 times Training with them.
                        "Stimulate, don't Annihilate." - Lee Haney

                        Comment


                        • #42
                          Day 32 Power Back WO

                          Power Back WO

                          Rack Pulls 115 x7, Wide Stance 135 x7, Reg x7, X8

                          One Arm DB Bent Rows 30 x8/8, 35 x8/8, 40 x6/6, x6*/7*
                          (These are becomin a staple for Power Week)

                          BB Semi-SLDL 95 x8, x8, x8
                          SS W/BB Rows 95 x6, x6, Rev Grip x6*, RG x6*

                          Lateral Bends 30 x8/8, 40 x8/8, x8/8

                          Ab Work & Stretching

                          Thoughts

                          Another very good WO, not as much of a pump but I never really get a "pump" persay on Back WOs. SLDLs and Pulls are becoming my favorite exercises for Back work. Strength is def up and I only have good things to say about the DNA so far.
                          "Stimulate, don't Annihilate." - Lee Haney

                          Comment


                          • #43
                            Day 33 & 34 OFF


                            OFF

                            Thoughts

                            I was bad...

                            This is the first time have missed a Wo because of drinking in over a Year. I was pretty much a mess. This is going to be the last time I ever let myself get this bad.

                            Live and Learn.
                            "Stimulate, don't Annihilate." - Lee Haney

                            Comment


                            • #44
                              Day 35 Power Shoulder WO

                              Power Shoulder WO

                              DB Hammer Grip Press 35 x6, 40 x6, x7

                              Lateral Raises20 x7, x6*, x6*

                              Power Shrugs 115 x10, x 10, x10, x10*

                              BB Upright Rows 75 x6, x6, x6

                              DB Shoulder Press 30 x6, 40 x6, x6

                              Forearm and Ab Work

                              Thoughts

                              Absolutely phenomeninal WO! My head was pounding half way through but strength was through the roof!

                              I altered my diet to reduce Fat in take and increase Carbs slightly, this is making all the difference in the world. Over C-break I will be grinding a shitton of oats for PWO , as I'm not really allowed to have a grinder in my dorm but I may get one anyways. For something like this for PWO:

                              30 g Hydrolyzed Whey
                              20 g WPI
                              30 g Dext
                              30 g Carbs from Oats
                              10 g Leucine
                              10 g Glutamine
                              Creatine, Vit C, Chromium
                              "Stimulate, don't Annihilate." - Lee Haney

                              Comment


                              • #45
                                Day 36 Power Leg WO

                                Power Leg WO

                                BB Squats 135 x6, 155 x5, x5,x5

                                DB Calf Raises 45 x10, 55 x8, 65 x8, x6, x8*
                                This became DB Try-to-not-fall-overs, Calfs not so much

                                BB RDL 95 x8, x10, x8

                                SS
                                Leg Curls 105, x8, 135 x7, x5*
                                W/ Leg Ext. 135 x8, 165 x6, x6, 180 x6*

                                Seated Calf Raise 70 x7*, x7*, x6*

                                Thoughts

                                Last Panthers Home Game today, Yeahhhh! It takes me alteast 15 min to make a <5 min trip with all the damn congestion.

                                Stength way up agian. And Traps are sore from yesterday (Ofcourse) Power Shrugs are amazing and I'm still getting them down. I'm damn excited as my dad said he would let me build a pit in the yard for O-lifts and Pulls this summer, should be cool.
                                "Stimulate, don't Annihilate." - Lee Haney

                                Comment

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