strester vs. genetics:
The GREEN MAGNITUDE LOG
The GREEN MAGNITUDE LOG
First and foremost, I want to give thanks to the crew at Controlled Labs for selecting me as one of their testers for Green MAGnitude. I hope that this log will be helpful to the readers that follow it, including the staff at Controlled Labs, and I appreciate all feedback as this will be my first sponsored log.
Green MAGnitude: Creatine Matrix Volumizer
From the company that brought you Green Bulge™ capsules...
Green MAGnitude™ is the most advanced powder creatine matrix ever to reach the market and one of the first creatine products on the market to combine Magnesium Creatine Chelate (a patented form of creatine), with Dicreatine Malate (creatine bound with Malic Acid) to deliver synergistic benefits you can actually FEEL working during your workout.
Key Attributes:
- Juicy Green Sour Apple Flavor
- Exclusive Synergistic Creatine Formula
- Instantly Dissolves
- Patented Form of Creatine
- Improve Strength, Stamina, & Performance
- Greater Protein Synthesis
- No Bitter CEE Taste
- Caffeine Free
Magnesium Creatine Chelate and Dicreatine Malate are important during both anaerobic and aerobic workouts and are involved in the efficient production and utilization of ATP. This KEY COMBINATION also has oxygen-sparing effects and helps optimize mitochonddrial function to directly and indirectly "boost energy" during your workout or cardio session. As a bonus, when combined with Betaine Anhydrous, this potent combination may also help neutralize lactic acid build-up indirectly, and signal the body to use oxygen to burn fat as fuel.
Taurine, Betaine Anhydrous, and Tyrosine have a wide variety of physiological and metabolic functions and were added to Green MAGnitude™ for potent volumizing, antioxidant, ergogenic, and cognitive benefits.
About Me
Age: 29
Sex: M
Height: 5'11"
Weight: 190
Bodytype: Endomorph
I started working out around age 17 after being kicked out of college. Lifted 7 days a week and ate everything in site. Put on a lot of weight and had some big muscle development. Was accepted back to school about 3 years later and fell into a pit of eating fastfood and drinking beer 24/7 (the perfect college lifestyle). After 5 years of that, I finally graduated and started working out and doing cardio after realizing what an overweight slob I had mutated into. 4 years later I dropped about 30lbs of the weight I gained while in college and have only recently begun to understand all of the flaws in my training regimen and diet. I started doing lots of cardio and high-rep lifting to lose weight before my wedding in Oct. '05. Since then I pay close attention to my meals each day and make it to the gym to workout at least 5 days a week. I am down to about 190lbs and approx. 16.2% body fat the last time I checked (4 weeks ago).
I'm hoping to not only provide an accurate log of the effects of supplementing with Green MAGnitude, but to use this log as motivation to stick to my training routine and diet during these summer months and into the winter. I'm expecting some really good things to happen.
Current Training Schedule / Protocol
This routine is a combination of two 5-day splits and is rotated every two weeks. I plan on using this training regimen for at least the next 10 -12 weeks. I lift Monday through Friday from 5:00am ~ 6:30am.
Workout 1 (Weeks 1-2)
Monday: Chest/Calves
Incline DB Press: 4 sets Reps: 10,8,6,6
Flat DB Press: 3 Sets 6-8 reps
Incline DB or Cable Flies: 3 Sets 8-10 Reps
Calf raises – Drop set – 3 sets of 15 reps
Tuesday: Biceps/Forearms/Stomach
EZ-Curl BB Standing Curls 4 Sets 10,8,6,6
Incline DB Curls (no alternating) 3 Sets 6-8 Reps
Standing DB Hammer curls: 3 Sets 8-10 reps
DB Forearm BB Curls (Forearms accost a bench) 4 sets 15+ Reps
Hanging Leg Raises: 3 sets to failure
Decline weighted Sit-ups: 3 sets to failure (add weight till you hit 15 reps)
Wednesday: Shoulders/ Traps
Behind the Head Military Press (smith if you want) 4 Sets 10,8,6,6
Seated side Laterals (ask about special way to do them) 3 sets 6-8 reps
Front BB Raises: 3 Sets 8-10 reps
Face Pulls: 3 sets 8-10 reps
DB Shrugs: 4 Sets 10-15 Reps
Thursday: Triceps/ Quads
Push downs (Underhand grip) 4 sets 10,8,6,6
Overhead DB Press: 3 sets 6-8 reps
Skull Crushers (With dumbbells) 3 Sets 8-10 reps
Hack Squats: 4 Sets 10,8,6,6
DB Lunges: 3 Sets 8-10 Reps
Seated Leg Extensions: 3 sets 8-10 reps
Friday: Back and Hams
Hammer grip pull-ups: 4 sets: 10,8,8,6 (Use a weighted dip belt to hit rep range)
Seated shoulder with, underhand grip Lat pulls: 3 Sets 6-8 Reps
Standing DB One hand DB Rows: 4 Sets 10,8,6,6
Seated Cable Rows (Wide grip bar pulled to stomach 4 Sets 6-8 reps
Stiff Leg Dead Lift (not too heavy) 3 sets 8-10 reps
Leg Curls: 3 sets 8-10 reps
Workout 2 (Weeks 3-4)
Monday: Chest/Calves
Flat DB Press: 4 sets Reps: 10,8,6,6
Incline DB Press: 3 Sets 6-8 reps
Flat DB or Cable Flies: 3 Sets 8-10 Reps
Calf raises – Drop set – 3 sets of 15 reps
Tuesday: Biceps/Forearms/Stomach
Preacher Curls: 4 Sets 10,8,6,6
Alternating Seated Hammer Curls: 3 Sets 6-8 Reps
Seated Concentration Curls: 3 Sets 8-10 reps
DB Forearm DB Curls (Forearms accost a bench) 4 sets 15+ Reps
Rope Cable Crunches: 4 Sets 12-15 reps
Hanging leg Raises: 3 sets to failure (add weight till you hit 15 reps)
Wednesday: Shoulders/ Traps
Overhead DB Press 4 Sets 10,8,6,6
Leaning Side Laterals 3 sets 6-8 reps
Front Alternating DB Raises: 3 Sets 8-10 reps
BO Dumbbell Laterals: 3 sets 8-10 reps
Behind the back BB Shrugs: 4 Sets 10-15 Reps
Thursday: Triceps/ Quads
Dips (Weighted with dip belt to hit rep range): 4 sets 10,8,6,6 reps
Push downs (Overhand grip) 4 sets 10,8,6,6
Bench Dips (With dumbbell in lap) 3 Sets 8-10 reps
BB Squats: 4 Sets 10,8,6,6
BB Lunges: 3 Sets 8-10 Reps
Seated Leg Extensions: 3 sets 8-10 reps
Friday: Back and Hams
Wide grip pull-ups: 4 sets: 10,8,8,6 (Use a weighted dip belt to hit rep range)
Seated shoulder with, underhand grip Lat pulls: 3 Sets 6-8 Reps
Leaning on bench DB One hand DB Rows: 4 Sets 10,8,6,6
“T� Bar Rows: 4 Sets 6-8 reps
Stiff Leg Dead Lift (not too heavy) 3 sets 8-10 reps
Leg Curls: 3 sets 8-10 reps
Cardio Schedule/Protocol
I try to squeeze in about 15-20min of cardio after each workout and do about 45 minutes of cardio on Saturday mornings (sometimes Sundays). Activities consist of jump rope, arc trainer, treadmill, eliptical machine ... or a combination of 3 for 15 minutes each. I'm currently looking into Muay Tai Kickboxing training and this may replace all of my cardio if I follow through with it.
Current Supplements
This is the list of supplements that I am currently taking as I add Green MAGnitude to my supplementation schedule.
Controlled Labs Purple Wraath
SAN Tight
Scivation Xtend
Scivation Sesamin
Ergopharm I-Pro whey isolate
ON 100% whey protein blend
ON 100% casein protein
Primaforce Bulk CEE
ON Glutamine
Nature Made Fishoil
GNC Mega Men Sport Multi-V
Glucosamine Chondroitin (generic)
I plan on using this stack until my SAN Tight runs out, then I will be adding in Controlled Labs White Blood, Controlled Labs Blue Up, and then as I near the end of the log I will drop everything and stack Green MAGnitude with X-Factor.
Supplementation Schedule/Diet
I've recently started keeping daily logs of my diet at fitday.com and will be logging daily macros. I still think my diet is way out of whack for trying to build muscle, so hopefully some good feedback on that will come out of this.
4:00am
SAN Tight (1 pill)
Fish Oil (1 pill)
Shake (3/4 cup raw oats, 1 scoop whey, 1/2 banana, 5g glutamine)
4:30am
1 scoop Green MAGnitude
2 scoops Purple Wraath
5:00am (during workout)
2 scoops Purple Wraath
3 scoops Xtend
6:30am
Shake (3/4 cup raw oats, 2 scoops whey, 1/2 banana, 5g glutamine, 2g bulk cee)
Multi-V (1-pill)
Gluco/Chon (1 pill)
8:00am
4 large eggs
3 egg whites
1/4 cup skim milk
Sesamin (1 pill)
10:30am
1cup non-fat yogurt and fruit (grapes,banana, apple) or
tuna fish with relish and mustard on ww bread or
protein shake and handful of almonds
12:00pm
1 chicken breast or lean meat, 1 cup steamed vegetables, 1 cup brown rice or
2 turkey breast on whole wheat with tomato and spinach
Fish Oil (1 pill)
Sesamin (1 pill)
1:30pm
spinach salad: 2.5cups spinach, 1 medium tomato, 2tbs low-cal dressing, 3 slices chopped turkey breast, crushed kashi crackers
4:00pm
protein shake: 1 scoop whey
6:30pm
grilled chicken, lean beef, ground turkey
steamed veggies
brown rice or whole wheat pasta (sometimes)
spinach salad: 2.5cups spinach, 1 medium tomato, 2tbs low-cal dressing, crushed kashi crackers, banana peppers
8:00pm
Casein shake
8oz skim milk
Multi-V
Gluco/Chon (1 pill)
Current Daily water intake:
1.5 - 2 gallons
Goals
Short Term Goal:
Trim off some more of the fat that I have for the summer, and add lean muscle mass
Long Term Goal:
Combine deadlift, squat, and bench press to equal 1000 lbs. total by end of the year.
ALL Prescription / Non-Prescription / Recreational drugs:
Allegra-D for allergies (7 days a week, twice a day)
Supplement History
Muscletech Gakic
Prolab Creatine Monohydrate
Prolab Glutamine
EAS MuscleArmor (let the flames begin)
Muscletech Celltech
Muscletech Nitrotech
Muscletech Nitrotech-Nitetime
Controlled Labs Blue Up
Controlled Labs Green Bulge
Controlled Labs White Blood
Current Pictures
http://jasonj.freeshell.org/images/collage%20copy.gif -- there's no newspaper, but I time-stamped the images with today's date
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