xven's CONTROLLED LABS sponsored Green MAGnitude log

[xven]

Sleep- 10 hours.

The Day- Great! I think I might have pulled my hamstring muscle. Just before heading to the gym, I decided to get a set of pull up's in, only these are done of the ledge looking down a bunch of stairs. All good, only messed up on my landing, and whamo, yes, I have a muscle pull. What's worse is that I have not streched in almost 2 days, so inflexible muscle with way I landed, doesn't really sound too good for me. Whatever it is, it's hurting like hell. I have been scouring through the medicine cabinet looking for something to relieve this damn pain. So far I'm using asprin, a topical rub-on anti-inflammation lotion, some more cissus and pretty much all the hope I've got that this isn't something major. I was just getting things in order, the last thing I need is an injury. No workout for me today. I'm sleeping on it tonight. If things don't seem upsteady by morning, I'm seeing a doc.

[cervasa1977]

Hope the hamsting gets better and is nothing serious, injuries suck!!!!!!!!

[xven]

Sleep- Baaad. I couldn't even get myself to fall asleep because my hamstring kept hurting. Slept a very crappy 5 hours.

The Day- Suprisingly, the pain had almost vanished. I could walk easy and do about anything that doesn't involve eccentric movements. Well, I got away this time. Never making that stupid mistake again. I felt pretty good all day. Fullness has gone, feeling flat as hell.

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Diet

8:00- Chicken, PB, Almonds
10:30- Salmon, High Fiber Torts
1:30- Chicken, PB, Almonds, High Fiber Torts
3:00- Green MAGnitude (Pre workout)
3:30--5:00- Whey Isolate, BCAA, Leucine
6:00- Cauliflower, High Fiber Torts, Chicken, Almonds
8:00- Chicken, PB, Almonds
9:15- BCAA
10:30- Chicken, PB, Almonds, High Fiber Tors


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Training

Today: Upper Body

Workout

Decline Dumbell Presses
40 x 12
50 x 8 < PR!
50 x 5
50 x 4

BB Rows
95 x 10
95 x 10
105 x 6
105 x 6

Flat Bench Press
175 x 10
175 x 5
60's x 5 (DB's)< PR!

Military Presses
95 x 6
95 x 6
105 x 5
105 x 4

BB Curls
70 x 8
70 x 5
70 x 5

Overhead Tricep Pulldowns
105 x 10
120 x 6
120 x 6

Pec Dec (reverse)
90 x 6
90 x 6
(100 x 8)
(100 x 8)

Lat Pulldown
115 x 10
140 x 8

Shrugs
255 x 15
255 x 15

Workout was pretty good for a comeback. I was expecting to be quite weak, but to my surprise, strength was emanant, but fatigue and tiredness was present too. Recovery between sets was slow. Not much of a pump either.

Cardio and Streching
Cardio= Epi. for 30 min @ low-mid intensity/resistance
+
9:30- Epi for 20 min @ low intensity and low resist
Streching= None

Duration
Workout= 1 hr
Cardio= 30 min
Total = 1hr 30 min
+
Cardio= 20 min.

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[xven]

Hope the hamsting gets better and is nothing serious, injuries suck!!!!!!!!

Thank you for your concern. It's all better now. Nothing major, I can walk around and do almost anything fine, except strech far into it, then it hurts. Best way to know is tomorrow for legs. If my strength/weights are affected (obviously) significantly, then yeah, it's bad. Here's hoping it won't make a difference. Scarily optimistic

[xven]

Sleep- Pretty good. Got in 8 hours.

The Day- My leg is a-okay Probably just pulled it a little while landing that day, no tear or anything major. Major sweating all day. Was feeling flat too.

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Diet

10:00- Almonds, PB, Chicken, High Fiber Torts
12:30- Eggs, Egg White, Cheese, High Fiber Torts
3:00- Almonds, PB
4:00- Green MAGnitude
4:30--5:45- Whey, BCAA, Leucine
6:30- Almonds, PB, Chicken, Lentils
8:30- Salmon, High Fiber Torts
11:00- Cottage Cheese, Almonds, PB


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Training

Today: Lower Body

Workout

Squats
105 x 12
155 x 8
205 x 6
225 x 6 < PR
235 x 3
Stiff-Legged Deads
105 x 6
105 x 8 < PR
105 x 5
105 x 6

Leg Press
380 x 12 (Close-stance)
400 x 10 (Close-stance)
380 x 12
400 x 8

Crunches
120 x 15
120 x 12
120 x 12
BW x 10
BW x 10
BW x 10

Leg Extensions
135 x 12
120 x 10
120 x 10

Seated Calf Raises

135 x 15
135 x 12
135 x 12
180 x 12

I was amazed that during streching (start of workout) there was absolutely no trouble with my hammy. So I guess I got away this time, and there's not going to be a next. Workout was pretty good. Strength has been awesome! I'm finding my usual weights easier and easier. Sweated like crazy though. Nice pump when I streched during the workout.

Cardio and Streching
Cardio = Epi. for 10 min. high intensity/resistance.
Streching= 1 x before workout, 1 x during workout, 1 x Aftrer cardio

Duration
Workout= 55 min
Cardio= 10 min
Streching= 10 min
Total = 1 hr 15 min

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[xven]

Sleep- Pretty good. 8 hours.

The Day- Feeling some DOMS in my front quads. Going deep while squatting really does give the front quads a good beating. I've been out pretty much the whole day. Movie, mall, drive, party; the works. Did get in a workout though. Vascularity really came out today. I just looked so pumped and full. Even got complimented, so I'm not the only one who noticed. Good stuff. Dead tired though, I'm gonna sleep like a baby.

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Diet

Tried to stay on track the whole day. Pretty much pre-planned it all, so getting meals in wasn't a problem (even though it meant carrying around chicken breasts, almonds and some veggies in a bunch of ziploc bags) No alcohol or eating any junk.

Meals for the Day-
12:00- Eggs, Egg whites, Cheese, High Fiber Torts
2:00- Chicken, Almonds, Veggies
5:00- Chicken, Almonds, Veggies
6:30- Chicken, Almonds, Veggies
7:30- Green MAGnitide
7:45--8:30- Whey, BCAA, Leucine
10:00- Milk, Eggs, PB, instant oats (lol .. whatever clean I could find there)
12:30- Chicken, Almonds, PB, High Fiber Torts


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Training

Today: Traps, Shoulders

Workout

Dumbell Presses
40's x 10
45's x 8
50's x 5

Front Raises
20 x 5
20 x 5
25 x 5

Side Dumbell Presses
40 x 8
40 x 8
45 x 6 (PR
45 x 7 (PR

Shrugs
285 x 15
285 x 12
285 x 12

Behind the Back Barbell Deads
95 x 8
95 x 8

Military Presses
95 x 5
95 x 5

Dumbell Rows
65 x 10 (PR
65 x 8 (PR

Cardio and Streching
Cardio= Epi. for 10 min low intensity low resistance
Streching = After workout

Duration
Workout = 35 min
Cardio = 10 min
Streching= 5 min
Total = 50 min.

Strength for this workout was phenomenal. The weights actually felt lighter. Recovery during sets was surprisingly improved. I didn't have much time so I never took too much rest between sets. Just a quick hop to the water fountain, or a sip out of the shake, and ready for another set. I think I'm going to eventually drop the volume from my workouts.

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[xven]

Sleep- Good. 7 Hours.

The Day- Decided to play it off/rest. I still have some soreness in the legs. Hung out with some friends, about it.

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Diet

Meals for Today-

9:00- Almonds, Chicken, PB
11:30- Eggs, Egg White, Flax
2:30- Almonds, Chicken, PB
5:00- Whey, Almonds
8:00- Fish, Almonds, PB
11:00- Cottage Cheese, Almonds, PB


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[xven]

Sleep- Alright. Got in 6 hours since I had to go do some volunteer work.

The Day- Hectic. I was out from 10 in the morning all the way to 7 in the evening doing volunteer work at some charity. Did quite a bit of work with lifting chairs, placing tables, clearing them, serving food, etc. Since I woke up late, I couldn't really pack anything to eat, so just decided to eat there. So in turn I didn't really pay attention to my calories or anything, though I didn't over eat. Obviously, the healthiest pick was salads and stuff, but I needed some protein, so had to go dig into the sandwitches, pizza's, etc. Oh well, here's to my refeed and it was all free. Got back by 8:15, but was too tired to set foot in the gym which was only open to 9 anyway. So didn't exactly have the time to workout either. I took green mag at 11. I'll wrap it all up for today, and hit the gym tomorrow. nite

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[xven]

Sleep- Not bad. I got in about 7.5 hours. Taking Green MAG near bed time doesn't affect me atleast.

The Day- I just felt worn out. Point blank obvious from yesterday's ordeal. I'm bloated as hell from my refeed yesterday. However, all soreness has gone. Pissed that I didn't get my butt out to do my extra session of cardio, just added a little more time on cardio after working out. I'm holding out on the measurements and pics until Week 3. After that refeed, I bet everything will be out of whack really. Sorry about that folks, you'll have to wait another 6 days to see my sexy half-naked body

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Diet

10:00- Eggs, Egg Whites, Veggies
1:00- Chicken, Almonds
3:30- Chicken, Almonds
4:45- Green MAGnitude
5:00--7:00- Whey Iso, BCAA, Leucine
7:15- Eggs, Egg Whites, Salmon
9:30- Chicken, Almonds
11:30- Chicken Almonds


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Training
Today: Upper Body (Bi's Tri's Dominant)

Workout

Hammer Curls
35 x 5
35 x 5
40 x 3

Skullcrushers
75 x 8
75 x 6
85 x 5

Rack Pulls
105 x 5
105 x 5
105 x 5

Bench Presses
60's x 7
60's x 6
60's x 6
185 x 7
185 x 5

Spider Curls
70 x 6
70 x 6
70 x 5
70 x 6

Overhead Tricep Pulldowns
120 x 8
120 x 8
120 x 8
120 x 8

Standing Barbell Curls
70 x 5
70 x 5
70 x 4
65 x 5

Overhead Tricep Extensions
25 x 6 (Single handed grip)
25 x 6 (Single handed grip)
35 x 8 (Double handed grip)
40 x 8 (Double handed grip)
45 x 6 (Double handed grip)

Wrist Curls
55 x 10
55 x 10
55 x 10

Reverse Wrist Curls
55 x 10
55 x 10
55 x 10

My strength, stamina, endurance, intensity; you name it, all suffered greatly today. I'm pointing at yesterday being the cause. From the first time I touched the weight, I knew today was going to be hell. Mood was way off. I wasn't motivated at all. Oh well, hopefully I should have my strength back as I go along.

Cardio and Streching
Cardio = Epi. for 45 min at mid-high intensity, mid-high resistance
Streching = 1 x during workout, 1 x after workout

Duration
Workout = 1 hr
Streching = 10 min
Cardio = 45 min
Total = 1 hr 55 min

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[xven]

Sleep- Decided to call it a night early today as for much needed rest. Slept 10 hours.

The Day- Oh boy, I think we've hit a heat wave or something. It was figgin' hot today! I don't even want to know how much water intake must have been like. Glass after glass, neverending. Felt very dehydrated, lethargic, etc. all day.

Man, I cannot tell you how refreshing a cold glass of Green MAGnitude is on a day like this. It was unbelievable. The best thing I had all day! Props to CL for the taste, yet again!

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Diet

Meals for Today-
10:00- Salmon, Almonds, Egg Whites
12:30- BCAA, Leucine (Cardio)
1:15- Salmon, Almonds, Egg Whites
3:30- Spinach, Chicken, Almonds
6:30- Spincah, Chicken, Almonds
8:00- GREEN MAGnitude
8:30--10:00 Whey, BCAA, Leucine
10:30- Almonds, Prawns, Tomato Gravy, Spinach, Chicken


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Training
Today: Lower Body

Workout

Leg Presses
340 x 15
360 x 12 (Legs together)
380 x 12
380 x 10 (Legs together)

Squats
185 x 8
235 x 6 215 x 6
215 x 6
215 x 5

Lunges
85 x 10
85 x 10
85 x 8

Stiff-legged DL
105 x 6
105 x 5
105 x 5

Steated Calf Raises
180 x 15
180 x 12
135 x 12
135 x 12

Leg Extensions
135 x 8
120 x 8
120 x 8

Again there was much of a deficit of strength. A number of things causing it. I'm eating a lot less now. Figured when I had school I did a hell of a lot more than what I'm doing now. I did a morning session of cardio that nearly killed me, as I'll explain futher on. Funny how I got my PR with squats today though, I thought it was 205 . I was wondering why I was having so much trouble putting 205 up, then I re-evaluated, and found it was 235. Anyway, had to lower the weight from then on as I couldn't do it any futher with good form. I got tired very easy today. Hopefully my body will soon adjust.

Cardio and Streching
Cardio=

1st Session - 12:30 am -- 1:15
Epi. for 45 min. @ mid-high intensity/speed and resistance throughout with 5 visits to the foutain.

I cannot tell you how dehydrated I felt during and more so after my session! I came home and drank about 3+ liters of water on the spot, and in no way am I exagerating. I felt half dead!

2nd Session - After Workout
Epi. for 15 min. @ low intensity and resistance

Streching= 1 x during workout, 1 x after workout, 1 x after cardio

Duration
Workout= 1 hr
Cardio= 15min (/45 min)
Streching= 15 min
Total = 1 hr 30 min

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[xven]

Sleep- Great! I got in 11 hours. Think I should give hibernation a thought or two at the rate I'm going.

The Day- Not bad, expect for getting yelled at by my gf for putting sleep ahead of her. Yeah, don't you just love that. Anyway, I couldn't make for a seperate cardio session as I was so short with time. Had to head to a bank appoint. to get somethings sorted out and a whole bunch of other not so fun stuff. I have some inflammation going right in the center between my traps. I'm guessing the squating that bar perhaps? It should be gone in a while.

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Diet
12:30- Almonds, Chicken, Spinach, Prawns
3:30- Almonds, Chicken, Spinach, Prawns
5:30- Almonds, Protein Bar (didn't have much of a choice)
9:00- Almonds, Chicken, Spinach
10:00- Green MAGnitude
10:00--11:00- Whey, BCAA, Leuicne
12:00- Almonds, Chicken,


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Training
Today = Shoulders

Workout

Seated Dumbell Presses
40 x 8
45 x 8
45 x 8

Front Raises

20 x 6
25 x 5

Lateral Raises
20 x 5
20 x 5

Dumbell Rows
60 x 10
65 x 8

Wide-Grip Shoulder Press Machine
225 x 10
225 x 10
255 x 6

Side Dumbell Presses
40 x 8
45 x 6
45 x 3
40 x 6

Strength is still not what it was before. I'm getting exhausted way to fast. Before I was able to do set after set, no rest. Obviously, I wasn't lifting as heavy as now. High reps, lower weight does tons for stamina. Workout wasn't bad per se, just not where I'd like it to be. Getting better to be optimistic

Cardio and Streching
Cardio = 10 min Epi. Low intensity and resistance
Streching = 1 x during workout, 1 x after workout

Duration
Workout= 40 min.
Cardio= 10min.
Streching= 10min.
Total = 1 hr

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[pu12en12g]

Nice updates !!

[xven]

Sleep- 7.5 hours.

The Day- Spent most of the morning out with friends. My back seems fine now. Man, this low carb thing is killing my energy though. I hate the transition period your body takes to start burning more FFA's and not glucose. I've never actually felt hypoglycemic before with low carbs, but I do now. Should get used to it sooner or later.

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Diet

Meals for Today-
10:00- Almonds, High Fiber Torts, Chicken
2:00- Almonds, Chicken, Spinach
3:00- Green MAGnitude
3:15--4:30- Whey, BCAA, Leucine
5:30- Almonds, Chicken, Spinach
8:30- Almonds, PB, Beef
11:15- Almonds, PB, Prawns


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Training
Today: Traps, Forearms, Abs

Workout

Partial Deads
95 x 8
95 x 8
105 x 5
105 x 5
60's x 6

Crunches
120 x 8
120 x 8
120 x 8
BW x 10
BW x 10
BW x 10

Shrugs
255 x 12
255 x 12

Wrist Curls
55 x 10
55 x 10
75 x 8
75 x 8

Reverse Wrist Curls
55 x 10
55 x 10
55 x 10
65 x 10

Rowing to Face Pulls
75 x 10
75 x 10
85 x 8
85 x 6

Duration: 1 hr

Wasn't feeling the greatest again, but definitely better than before. Strength has really gone to the dumps and stamina along with it. I tire out so easy, it's unbelievable. Maybe I should switch up my routine to better suit this. I'll just make adjustments as time goes by.

Cardio and Streching
Cardio=
1. After workout - 20 min on Epi. at mid-high intensity
2. 10:30 - 20 min on Epi. at mid-high intensity

Streching= 1 x after workout 5 min, 1 x after sep. session cardio 10 min

Total Duration= 1 hr 25 min (/30 min)

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[xven]

Nice updates !!

Thanks

[xven]

Sleep- A good 8.5 hours.

The Day- No soreness at all and feeling awesome, I decided to do hell with the off-day. Spent most of the morning, mid-afternoon out. Trained in the evening. No additional cardio today. I'm feeling much better on lower carbs and cals now. I'm giving a thought about ordering some casein for my pre-bed meal and one hell of an mrp with almonds. Let's see if I can cough up the cash. Now I know why I liked working ..

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Diet
10:00- Almonds, PB, Chicken, Spinach
2:00- Almonds, PB, Chicken, Spinach
3:30- Green MAGnitude
4:00--5:30- Whey, BCAA, Leuicine
6:30- Almonds, Fish, Veggies, PB
9:30- Almonds, PB, Chicken
11:30- Almonds, PB, Egg whites


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Training
Today: Lower Body

Workout

Squats
195 x 6
215 x 5
255 x 6 < PR!
255 x 2 < PR!
195 x 8

Leg Presses
340 x 10 (Close Stance)
360 x 10 (Normal Stance)
150 x 10 (One leg; each)

SLDL's
105 x 5
105 x 5
105 x 5

Leg Extensions
135 x 10 + 60 x 1 (held for 20sec)
135 x 10 + 60 x 1 (held for 20sec)
135 x 10 + 60 x 1 (held for 20sec)
135 x 8 + 75 x 1 (held for 20sec)
135 x 10 + 75 x 1 (held for 20sec)

Seated Calf Raises
135 x 12
135 x 12
135 x 12
135 x 12

Strength is up and running! I took longer rest periods, which I would say helped quite a bit with regaining stamina and strength. I was going for 245 on squats for a PR, but some idiot put a 35 in the 25 rack, which apparently I used on one side, and I didn't realize it until I went to take the weights off. So that puts 10 pounds more on my PR. I'd like to thank the idiot for doing so. I always go parallel but I think after the 3-4th rep, I didn't go perfectly as I feared falling (no spot) My goal is to hit 275 atleast by the end of this log. But on a deficit, low carb and all, it will be more than impressive. I also realized, 1 legged leg presses are great! You get to concentrate on form and get full rom along with it. I perspired a whole lot less today. Good day!

Duration: 1 hr
Cardio and Streching
Cardio= 15 min. on Epi and Low intensity, resistance
Streching= 15 min. 1 x during workout, 1 x after workout

Total Duration= 1 hr 30 min.

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[xven]

Sleep- Good. 7 hours.

The Day- Decided to take the much needed off-day. I'm feeling absolutely great! Ever since I jumped out of bed this morning, the day has been going very well for me. I have finally made my peace with the low carb lifestyle once again! Cannot wait to see what the next week of training will go like. Felt absolutely pumped all day, today. I was retaining fluids like a water buffalo, but it's all seemed to just disappear. Adding an alkaline base to your food (ex. veggies) really does help. My muscles don't feel flat at all. Like I'm not even on a low carb diet. Great stuff!

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Diet

Meals for Today-
10:00- Spinach, Chicken, Almonds, PB
2:00- Spinach, Chicken, Almonds, PB
5:00- Spinach, Chicken, Almonds, PB
7:30- Spinach, Chicken, Almonds, PB
9:00- Green MAGnitude
10:30- Spinach, Chicken, Almonds, PB


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[pu12en12g]

Sleep- Good. 7 hours.

The Day- Decided to take the much needed off-day. I'm feeling absolutely great! Ever since I jumped out of bed this morning, the day has been going very well for me. I have finally made my peace with the low carb lifestyle once again! Cannot wait to see what the next week of training will go like. Felt absolutely pumped all day, today. I was retaining fluids like a water buffalo, but it's all seemed to just disappear. Adding an alkaline base to your food (ex. veggies) really does help. My muscles don't feel flat at all. Like I'm not even on a low carb diet. Great stuff!

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Diet

Meals for Today-
10:00- Spinach, Chicken, Almonds, PB
2:00- Spinach, Chicken, Almonds, PB
5:00- Spinach, Chicken, Almonds, PB
7:30- Spinach, Chicken, Almonds, PB
9:00- Green MAGnitude
10:30- Spinach, Chicken, Almonds, PB


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Awesome... the detail is amazing !!

[ddawg91]

I keep forgettign about spinach for a veggie, might have to pick some up. Do you do the fresh stuff, frozen, or canned?

[xven]

I keep forgettign about spinach for a veggie, might have to pick some up. Do you do the fresh stuff, frozen, or canned?

Usually fresh. Just put it in a mixer, grind it into a paste, add small amounts of veggies for taste (ex. garlic, ginger, tomato, corriander), some spices, and it actually tastes great! I have a frozen kept just in case I run out of veggies for the day. Problem with the frozen and the canned stuff is sodium and other preservatives.

[xven]

Measure-




It's from here on where I will be giving in a 100%. No more cheats, no more excuses, no more nothing. I have to look good by the end of sept for personal reasons.

New Goals: I'm going to lower calories, like I have done already, and go in for a cut with retaining as much muscle as possible.