strester

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

Taste/Mixability
I tried a little bit of this yesterday when I first got it and it completely dissolved in about 8oz of ice cold water. Amazing taste. This will go great with the sour apple I-Pro that I have. Not too strong, and definitely nowhere near a "medicine-like" taste.

Overall rating: 10/10 -- I wouldn't change a thing ... great taste

Measurements
Took these today (6/23/06), and will compare these numbers later to measure growth.

Waist: 36 1/4"
Chest: 41 1/4"

Left Wrist: 6 1/2"
Left Forearm: 11 1/2"
Left Bicep (Flex): 15 1/2"
Left Bicep (Relax): 14"

Right Wrist: 6 1/2"
Right Forearm: 11 1/2"
Right Bicep (Flex): 15 3/4"
Right Bicep (Relax): 14"

Left Thigh: 22"
Left Calf: 14 1/2"

Right Thigh: 22 1/4"
Right Calf: 14 1/4

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

ust got back from the gym ... WOW!!! ... great energy ... sweatin' like I've been mowin' the lawn in 100 degree heat ... 1hr 15min workout and I've still got tons of energy ...

Weighed in before starting the workout @ 190.4 lbs ... the ppl @ Gold's couldn't find the bodyfat calculator so I'll just have to wait until Monday to see if they found it ... or I'll check tomorrow if I decide to fit in an extra cardio day this week

Back / Hams/ Grip

Wide Grip Pullups
bodyweight x 9
bodyweight x 6
bodyweight x 4
bodyweight x 3

Underhand Lat Pulldowns
100 x 8
100 x 8
105 x 8

Bench DB Rows
60 x 8
65 x 8
70 x 6
75 x 6

T-bar Rows
45 x 10 (warmup)
70 x 8
80 x 8
90 x 8
(could have gone a little higher, but was concerned about form since it's been a while since I've done T-bar's)

SLDL
4 x 10 x 110
(I misread my log book and did 4 sets instead of just 3 ... affected Leg Curls)

Lying Leg Curls
70 x 6
70 x 6
70 x 4
(cheated on 2 more last reps, so they don't count)

Grip Work
3 x 15 x Sport Captains of Crush Gripper
(only counted full closures so reps were anywhere between 15 and 20)

Overall, I'm feeling really pumped (usually respond very well to creatine products and I'm impressed with what I'm feeling like after my first day) ... I can't wait to see how things progress during this log ... already looking forward to cardio tomorrow and chest on Monday

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

cervasa1977

keep it up bro..... strong numbers

__________________
GO GAMECOCKS!!!!!!!!!!!!!

strester

Was out really late for a wedding last night, and my hams are killing me from the workout yesterday ... decided it best to not do any cardio and just hydrate and let my legs rest ... took one scoop with cold water ... didn't feel as lazy today as I usually do after a wedding .... contributing that to the GM

can't wait for chest and calves tomorrow

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

I'll be posting my diet for the day later this evening, but wanted to go ahead and log my numbers from my workout this morning.

Chest/Calves

Flat Bench DB Press
70's x 10
75's x 8
80's x 6
85's x 6

Incline DB Press
65's x 8
65's x 8
70's x 8

Flat DB Flyes
35's x 10
35's x 10
40's x 10 (up 5lbs. from last week)

Standing Calf Raises
Dropset 3 x 15 x 180/120/60

lots of sweat during this workout ... just like Saturday's workout ... lots of energy ... i'm usually burned out by the time I finish my last set on the second DB Press exercise, and this morning I went up on my last set of Flyes ... I couldn't believe the energy that I still had

nothing changed in my supplementation other than the addition of Green MAGnitude ... mixed it up with 2 scoops of PW that I had let chill overnight and the taste was great ... i'll be mixing it up this way from now on ....

didn't sleep that well lastnight and thought that this morning's workout wasn't going to be very productive .... quite the opposite

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

Here's the overall breakdown of my caloric intake for the day. Not very happy with the way I ate today. I'll make some adjustments for tomorrow.



I forgot to mention that I weighed in at 195lbs this morning ... not sure how accurate that measurement was but it means I've put on 5lbs in less than 3 days ...

Attached Images

fitday_6-26.gif (4.5 KB, 3 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

After getting some feedback from Tank, I'm going to be adding melatonin (3mg) and White Blood (3 pills) to my stack at night ....

this is due to some increased stress at the office and the lack of sleep has been building up for a few weeks now ... this in no way is being contributed to Green MAGnitude since this was happening prior to the start of me taking it

i woke up this morning and hit a wall in the gym .... no energy, no desire to be there, kept yawning, couldn't wait to get back home and take a power nap before getting ready for work ... completely sucked ... skipped abs

i'll be posting my training and diet information for the day later tonight, but wanted to notify anyone subscribed that the supplementation will change a bit starting tonight 6/27/06)

amazingly, I still made it through my bicep and forearm workout and the pumps were great ... noticed a lot of vascularity in the arms for the first time ... my wife even commented on how much fuller I look

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

As I mentioned earlier, today was a piss-poor day in the gym ...

Biceps/Forearms/Abs

Preacher Curls
75 x 10
75 x 8
75 x 6
75 x 6

Alt Seated Hammer Curls
35's x 8
35's x 8
40's x 8

Concentration Curls
3 x 25's x 8

DB Forearm Curls
4 x 25's x 15

def had a pump in my arms, but was too tired to do any abs ... maybe I'll fit them in if I have time tomorrow

Diet was about the same as yesterday .... need to do some shopping and restock the fridge and pantry

fitday_6-27.gif

Getting ready for bed and have a 3mg pill of melatonin and 3 WB pills waiting for me ... hoping for a big change in how I feel tomorrow

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

Just got home from my workout ... what a difference a good night of sleep will do for a person (the addition of melatonin and WB pm has already made a difference after the first dose) .... energy levels were above normal today .... lots of sweat, which I am contributing as a side to Green MAG - but it's a good sweat and not comparable to the constant sweating that I get from thermogenics

weighed in this morning at 193.6lbs ... up 0.2lbs from yesterday ... I've been slacking on cardio, but will get back into it in a couple more days (Hams are still really tight from the workout last Friday 6/23) and I expect my weight to drop a little bit

not as much vascularity as I noticed yesterday, but I'm still looking bigger / more full

Shoulders / Traps

Overhead DB Press
45's x 10
45's x 8
50's x 6 (up 5lbs from last week)
55's x 6 (up 5lbs from last week)

Leaning Side Laterals
20's x 8
25's x 8 (up 5lbs from last week)
25's x 6 (up 5lbs from last week, but 2 reps short from last week)

Alt Front DB Raises
25's x 8
25's x 8
25's x 8
(usually do 10 reps per set, but the front delts were on fire today)

Bent-over DB Laterals
20's x 10
20's x 10
25's x 10 (up 5lbs from last week)

Behind Back BB Shrugs
155 x 15 (up 5lbs from last week)
155 x 15
155 x 15
165 x 15 (up 10lbs from last week)

based on what I've seen over these 5 days, I can safely say that this stuff works ... at least for me, and I'm stoked that I already have a second tub on hand when the tester tub runs out

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

So I'm slowing increasing my calories, and I'm realizing that getting more carbs in my diet is becoming a real pain ... still averaging around the 33/33/33 for my macros which isn't ideal for me, but I'll keep working on it


Got a really good sleep .... WB and melatonin are really paying off for me .... dreams are becoming a bit more vivid .... make sure to have water by the bed because when I wake up I'm really thirsty ... read that others have experienced this too from taking WB at night

fitday_6-28.gif

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

Great workout today ... weighed in at 193.8lbs - up 0.2lbs from yesterday ... again I'll mention that there was a lot of sweating ... strength was good ... felt a great pump in my quads after doing squats ... never felt that before, thought it was pretty cool

Green MAGnitude is certainly having a positive effect on my workouts

Triceps / Quads

Weighted Dips
bodyweight x 10
+45 x 8
+55 x 8 (up 10lbs and 2 reps)
+55 x 6

Pushdowns
100 x 10 (felt a little pull in my right tricep so dropped the weight a bit)
80 x 8
80 x 6
90 x 6

Bench Dips
+45 x 10
+80 x 10 (new PR)
+80 x 10

BB Squats (didn't go too heavy on these this week)
185 x 10
195 x 8
205 x 6
215 x 6

Seated Leg Extensions
110 x 10
115 x 10
115 x 10

BB Lunges
(took longer breaks during squats and was short on time ... didn't get to these today, but the quads still got a lot of good stimulation)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

I was in meetings all day at work and barely had time to grab meals in between today ... so I ate like a maniac when I got back from grocery shopping ... macro breakdown didn't change much, but hoping tomorrow will be better as most of the office and our clients are out of town for early vacation ... off to bed after posting this

Attached Images

fitday_6-29.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

Another great night of sleep and another great workout this morning ... I'm going up in weight or number of reps on just about every exercise each day ... weighed in at 193.2lbs this morning (down 0.6 lbs from yesterday) ... not sure if it's because I ate a few hundred less calories yesterday (by accident), but I certainly need to get my diet in check to get the full benefits out of using Green MAGnitude ... so, on to today's numbers


Back / Hams/ Grip

Pullups
bodyweight x 10 (up 1 rep)
bodyweight x 5 (down 1 rep)
bodyweight x 4
bodyweight x 5 (up 2 reps)

Underhand Lat Pulldowns
100 x 8
110 x 8 (up 10lbs)
115 x 9 (up 10lbs and 1 rep)

Bench DB Rows
65's x 10
70's x 8
75's x 6
80's x 6
(up 5lbs on every set)

T-bar Rows
80 x 10 (up 35lbs)
90 x 8 (up 20lbs)
95 x 8 (up 15lbs)
100 x 9 (up 10lbs and 1 rep)

SLDL's
3 x 10 x 110

Seated Leg Curls
110 x 10
110 x 8
110 x 7

Grip Work
3 x 15 + 10sec hold x Captains of Crush Gripper (Sport = ~ 60lbs)

here's a link to my last Back/Ham/Grip day if anyone wants to compare progress: strester vs. genetics: the Green MAGnitude log
I'm still feeling really pumped after each workout ... even noticed my lats feeling fuller and looking that way when I did dbl bicep pose in the mirror ... strength is going up ... vascularity is about the same, but it's probably because of the extra fat I'm carrying and it's hard for my veins to "pop"

I'd give this morning's workout a solid 10/10

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

These were off days for me since I was out of town visiting parents. Tried to keep the diet in check as much as possible, and got a little cardio in with all of the swimming and games at the pool. Nice dark tan is coming in too.

Not sure what the exact recommended dosage for off days is, but I took 1/2 scoop first thing in the morning on both days.

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

I did a shotty job of tracking my diet yesterday, so I'm not going to even bother with reporting on my nutrition. Had a cookout with some friends later in the day which probably blew it all to hell anyway in terms of too many calories, but I mostly ate sirloin burgers on a wheat bun instead of all the chips and dip that everyone brought over.

Was still able to make it to the gym, and took my full dose of Green MAGnitude. Vascularity is way up and I'm still looking full. I feel stronger every time I go to the gym, and I'm pushing the numbers up on nearly every lift. This will be a new staple in my supplementation.

Chest / Calves

Incline DB Press
55's x 10
60's x 8
65's x 6
70's x 6

Flat DB Press
80's x 8
85's x 7
85's x 6
(This was huge for me since I've never been able to do more than one set with 85's before feeling completely exhausted.)

Incline DB Flyes
3 x 10 x 40's (up 5lbs)

Standing Calf Raises
Dropsets 3 x 15 x 180/120/60
(calves are killing me again today ... might be the last time I do dropsets for a while)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

Day 11 sucked ... spent it on a sofa, with my leg propped up because I think I aggravated a tendon behind my knee .... going back to seated calf raises starting next week ... standing calf raises seem to irritate my leg to the point that it's painful to walk

I decided to make this an off day, took 1/2 scoop of GM and drank lots of water .... I'll hit the gym on Saturday morning to make up for the lost day

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

Peaked_18

If you're getting injured doing calf raises, what is the sense in doing them?

They really aren't very useful.

__________________
Get it.

strester

I've got chicken legs and try to isolate the calf muscle ... never had an issue with seated calf raises ... the pain has only come with switching over to standing calf raises

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 5, 2006 ...

weighed in at 198.4lbs ... workout was awesome ... big pumps in my biceps and it lasted for most of the day ... even got some comments from people at work

didn't get in as much water as I wanted to ... i think it was closer to 1 gallon than the 1.5 - 2 gallons that I typically average ....

Biceps / Forearms

EZ Bar Standing Curl
85 x 10 (up 5lbs)
85 x 8
90 x 6
95 x 5
(assuming bar weighs 25lbs)

Incline DB Curls - not alternating
30's x 8
35's x 8 (up 5lbs)
35's x 6

Standing DB Hammer Curls - alternating
35's x 10
35's x 9
35's x 8
(failure on last rep for each set)

BB Forearm Curls
40 x 15 (up 5lbs)
50 x 15 (up 5lbs)
50 x 15
50 x 15



went a little overboard on carbs, but couldn't resist the pasta ... been a while since I had it

Attached Images

fitday_7-05.gif (4.5 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 6, 2006

weighed in @ 197.4lbs ... down a pound from the day before .... really good day in the gym ... shoulders/traps are one of my favorite days because I'm trying hard to get my side and rear delts as developed as my front (currently have the "rolled shoulder" look) ... water intake was about 1.5 gallons

Shoulders / Traps

Rear Military Press
90 x 10
95 x 8
100 x 6
105 x 6
(up 5lbs on all sets from last week)

Seated Side Laterals
15's x 8
20's x 8
20's x 8
(no increase in weight this week, but will go up next week)


Front BB Raises
40 x 10 (up 5lbs)
40 x 10
40 x 10


Face Pulls
60 x 10 (up 5lbs)
60 x 10
65 x 10 (up 5lbs)


DB Shrugs
75's x 15 x 2
80's x 15 x 2

Went shopping the other day and picked up more bananas, peanut butter, deli ham, and wheat bread ... also picked up some brown rice and will fix a huge pot of that and start taking it to lunch everyday to help get my carb intake higher

yesterday wasn't too bad for me, but still wish I had taken in a few more carbs ...

Attached Images

fitday_7-06.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 7, 2006...

weighed in @ 197.8lbs this morning ... took my usual 2 scoops of PW with 1 scoop of GM about 15-20 minutes pre-workout .... pumps were good ... vascularity is still up ... sweatin' like it's nobody's business .... went up in weight on nearly every exercise ....

the WB at night appears to be working as well ... it's been a little over a week now and I'm looking fuller than when it was just adding GM to my supplementation .... I'll continue to use WB at night until I start my X-Factor cycle in a few months ... oh, and dreams have been very vivid, but I'm feeling well-rested in the mornings

I want to note that I've modified my post-workout shake to have only one scoop of whey isolate ... seems to be making me feel less bloated and full so I can fit in one extra meal before I leave for work in the mornings, though I'm still taking the same amount of oats and glutamine powder with each shake....

Quads / Triceps

Hack Squats
140 x 10
140 x 8
160 x 6
180 x 6
(plus whatever the sled weighs ... I have no idea)

DB Lunges
30's x 10 * 3
(still having issues with balance when lunging with my left leg, so weight will stay the same until my stabilizer muscles are built up)

Leg Extensions
100 x 10
105 x 10 (up 5lbs)
110 x 10 (up 10lbs)

Pulldowns
70 x 10
80 x 8
90 x 6
100 x 6
(up 10lbs on each set ... also will be modifying this next week for isolated pulldowns .... wrists have been feeling strained after doing these w/ a straight bar and I think isolating each arm will fix this)

Overhead DB Press
65 x 8
70 x 8
75 x 8
(up 5lbs on the last set, and will go up on first two next week)

DB Skullcrushers
25's x 10
30's x 10
30's x 10
(up 5lbs on last two sets)

diet wasn't too bad either .... hitting my calorie range of 3600 - 3800, but still need to work on the macros .... still have a little ways to go, but I'm definitely putting on some weight and keeping my fat in check ... will be doing some cardio tomorrow and will see if the gym has found their body fat monitor

Attached Images

fitday_7-07-06.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 8, 2006

skipped the weigh-in, but I've been on a slight downward trend with weight ... personally, I think it's from fat loss because I'm definitely putting down the calories.... workout was really good .... Here I am two days later and my lats are still feeling sore .....

Back / Hams

Hammer Pull-ups
bodyweight x 10
bodyweight x 6
bodyweight x 4
bodyweight x 3

Underhand Lat Pulldowns
110 x 8 * 2
120 x 7 (up 10lbs)

Standing DB Rows
65 x 10 (up 20lbs)
65 x 8 (up 15lbs)
70 x 6 (up 15lbs)
75 x 6 (up 15lbs)

Wide Grip Cable Rows
110 x 8
120 x 8 * 3 (up 10lbs)

SLDL's
110 x 10 * 3

Isolated Leg Curls
50 x 10 (up 10lbs)
55 x 10 (up 5lbs)
60 x 10 (up 10lbs)

I was really focused during this workout ... was one of my better ones since being on GM


nothing special about the diet today .... but I did hit the macro percentages that I've been aiming for since starting the log

Attached Images

fitday_7-08-06.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 9 & 10, 2006


no lifting on these days, but the weather was perfect on the 9th .... got a few fellas together and played 3 rounds of disc golf ... sipped on some PW and Xtend the whole time, then took a full scoop of GM with some ice cold water when I got home .... also remembered to take WB at night ... finally took a bit of a cheat day and ate a bunch of crap mixed in with a bunch of my regular healthy stuff ..... still think I stayed just under 4000 calories

decided to sleep in and catch up on some sleep that I lost over the weekend today (10th) ... sleeping in means missing out on my workouts since I don't find any joy in taking 2 hours to do a 1 hour workout because of a crowded gym ... feeling really good today, so I'm glad I got the rest .... back to schedule tomorrow ... chest and calves .... gonna try a new PR with DB presses ... wish me luck

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 11, 2006...


Chest / Calves

Incline DB Press
60's x 10 (up 5lbs)
65's x 8 (up 5lbs)
70's x 6 (up 5lbs)
75's x 6 (up 5lbs and new PR)

Flat DB Press
80's x 8
85's x 8
90's x 6 (up 5lbs and new PR)

Incline DB Flyes
40's x 10
40's x 10
45's x 10 (up 5lbs and new PR)

Seated Calf Raises
90 x 15
115 x 15
115 x 15

strength is up, vascularity is up too ... I felt like I could see every vein in my arms ... going to try and hit 100lbs DB's for Flat Bench Press by end of August, but the way my strength has been going up, I think I could hit that a lot earlier ....

I'll post my diet log later tonight, but was really exicted to get these records posted

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

weighed in at 200lbs .... some of that weight is a combination of retained water and fat because I haven't been keeping up with my cardio the way I should .... sesamin only helps so much

was still able to hit my 3700 calorie intake for the day .... that was a struggle with all of the work and meetings I had, but I got it done ... lots of carbs, too

Attached Images

fitday_7-11-06.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 12, 2006 ...

weighed in at 198lbs ... dropped a couple of pounds overnight ... wondering if it was just bloat from eating like crap over the weekend .... lots of drive in the gym this morning .... I was really focused today .... made the workout a lot more intense, which was awesome because it was biceps day!!!!

was also able to get an ab workout in today .... been feeling so bloated in the mornings that I haven't been able to do abs without wanting to throwup .... wasn't the case and feeling the burn .... abs def. got worked over

took my usual PW and GM before, and PW with Xtend during ..... still taking WB at night


Biceps / Forearms / Abs

EZ-bar Standing Curls
85 x 10
85 x 10
90 x 7 (up 1 rep)
95 x 7 (up 2 reps)

Incline DB Curls (not alternating)
35's x 8 (up 5lbs)
35's x 8
35's x 6

Standing Hammer Curls
35's x 10
35's x 10 (up 1 rep)
35's x 10 (up 2 reps)

BB Forearm Curls
50 x 15 (up 10lbs)
50 x 15
50 x 15
50 x 15

Hanging Leg Raises
bodyweight x 26
bodyweight x 20
bodyweight x 15
(all sets to failure)

Decline Weighted Sit-ups
bodyweight + 10 x 15
bodyweight + 10 x 12
bodyweight + 10 x 8
(all sets to failure)


work has been really busy lately with being moved up into a new analyst position (means more money and bigger bonus this year) .... so it's been hard to get all of my meals in .... mostly it's my carbs that are suffering because I don't want to come home and consume a load of carbs before going to bed .... hopefully things will settle down in a week or two and I can properly proportion all of my meals...

Attached Images

fitday_7-12-06.gif (4.6 KB, 1 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

also wanted to add that I got about an hour of cardio in when I mowed the lawn and did some other work on the outside of the house ... sipped on some Xtend while doing that too...

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 13, 2006 ....

weighed in at 197lbs .... overall my day was good ... focus was on point, and even though I didn't go up in weight on most of the lifts I felt that I had better form and control of the weight than in previous shoulder workouts

Shoulders / Traps

Seated Side Laterals
20's x 8
20's x 8
20's x 8

Back Press
95 x 10 (up 5lbs)
100 x 8 (up 5lbs)
105 x 6 (up 5lbs)
105 x 6

Front BB Raises
40 x 10
40 x 10
40 x 10

Face Pulls
60 x 10
60 x 10
65 x 10

DB Shrugs
80's x 15 (up 5lbs)
80's x 15 (up 5lbs)
80's x 15
80's x 15


I'm just about out of Sesamin and waiting on an order that includes Sesaglow to arrive at my door .... I'm also running low on glutamine powder, but doubt that I'll be replenishing my supply of that...


my diet was a big disappointment in terms of calories .... work is just getting out of hand with the number of meetings that I have and I need to figure out some easy meals that have lots of carbs that I can maul as I go from meeting room to meeting room

Attached Images

fitday_7-13-06.gif (4.6 KB, 0 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

strester

July 14, 2006

weighted in at 197.8lbs this morning ... Great workout!!... triceps are killing me .... usually I do triceps then quads, but switched it up this week to work the quads over first, then use what energy I had left to hammer out a triceps workout ...

been reading up on extreme stretching from some of the Dogg Crapp articles on the web and tried to implement them today for these two body parts .... HOLY CRAPP did it hurt ... not like an injury type of pain, just the pain of feeling my muscles being pulled to breaking point ... wasn't able to hold on for the entire 60 secs ... got anywhere from 30-40 seconds before calling it quits ... hoping that next week I can get up to the full 60 seconds ..... also, there are two possible types of stretching for the triceps ... I did the dip one ... not the overhead DB extension one

Ran out of Mega Man Multi-V ... this was my last day ... replacing this with Animal Paks starting 7/25 ...... supplementation was the same as always, but I'm noting it again to make this look like a long informative log for today

4:00am
SAN Tight!
Multi-V
Fish Oil

Pre
PW
GM
Glutamine
Whey

During
PW
Xtend

Post
Bulk CEE
Glutamine
Whey
Gluco/Condro

PM
WB


Quads / Triceps

Hack Squats
140 x 10
140 x 8
160 x 6
180 x 6

DB Lunges
30's x 10
30's x 10
35's x 10 (up 5lbs)
(felt a lot better about my balance with this exercise today)

Leg Extensions
110 x 10 (up 10lbs)
115 x 10 (up 10lbs)
120 x 10 (up 10lbs)

Extreme Quad Stretch
30-40 seconds

Isolated Pulldowns
40 x 10
40 x 8
45 x 6
50 x 6
(previous workouts had been two hands ... first day switching to isolated movement)

Overhead DB Press
70 x 8 (up 5lbs)
75 x 8 (up 5lbs)
75 x 10 (up 2 reps)

DB Skullcrushers
25's x 10
30's x 8
30's x 6
(all sets to failure ... Overhead DB's killed me before these)

Extreme Triceps Stretch
bodyweight x 30-40 seconds

diet was alright ... hit 3800 calories, but the fat was higher than I wanted it to be ... this appears to be the most troublesome part of my regimen and I really need to get it fixed to maximize my gains

Attached Images

fitday_7-14-06.gif (4.6 KB, 1 views)

__________________
strester vs. genetics:

Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577

Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

pu12en12g

Nice updates so far !!!