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Old 01-31-2010, 07:38 PM   #31
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Default 02/01/10 - Full Body A

And here is today's effort....

DAY 6

training focus = 8
Again great focus today, strong and steady through out the workout. Helped me to drive a PR in terms of completion time today!!

energy = 7.5
Better energy today and I put this down to taking both paks prework. I'm back at work this week so took my first one as soon as I woke and the second 30 mins pre-workout.

This is the way to dose the cuts IMO.

appetite suppression = 8
Still pretty good notably eating less, but get hungry towards the end of the day as the second pak wears off.

crash = 0
No Crash, clean stable energy through out the day.

The A Workout
3 minutes high intensity jumping rope

One arm dumbbell snatches - 1 x 10 @ 62lbs

3 minutes rowing machine - 771 meters (PR)

Dumbbell squat and presses - 1 x 10 @ 48lbs

3 minutes high intensity jumping rope

Feet elevated pushups - 55 reps

Bodyweight rows up to smith bar with feet elevated on bench - 25 reps

Dumbbell squat and presses - 1 x 10 @ 48lbs

3 minutes high intensity stair climbing - 39 floors climbed

One arm dumbbell swings each arm - 2 sets no rest
1 x 8 - @ 65lbs
Reduced weight
1 x 8 - @ 62lbs

Feet elevated pushups - 45 reps

Bodyweight rows up to smith bar with feet elevated - 22 reps

3 minutes high intensity jumping rope

Completed in 40 minutes.BEST EVER TIME!!


0740 took CLA, CP and Cuts
1110 took second Cuts and BCAAs
1150 workout
1305 took PWO and BCAAs

Progression
2nd set of reps db swings inc 55 to 62 lbs

FOOD
Breakfast = 1/4 cup rolled oats and 1 teaspoon of honey
Mid morning snack = Low fat yogurt and blueberries
Lunch = Chicken, spinach, cashews and Low fat yogurt
Mid afternoon snack = Mixed berry smoothie
Dinner = Tandoori Chicken nibbles, rice and spinach
Pre bed snack = 2 slices whole meal toast with 1 banana crushed on toast, glass of low fat milk.
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Old 01-31-2010, 08:41 PM   #32
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Great workout. You really blazed through this one. Congrats on the PR. I will catch ya later.
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Old 01-31-2010, 08:49 PM   #33
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Thanks J - Felt pretty good ripping through it like that. Best part was never felt really puffed until the end. The first two sets of skipping were a breeze.

When I first started this program I couldn't get through the second set without stopping, even made it through the 3rd with no stops.
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Old 01-31-2010, 10:00 PM   #34
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i really want to try this, even though they say for 18u not to.
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Old 01-31-2010, 10:14 PM   #35
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Default

Going to save any real comments to the end of the first cycle, however.....I am liking it so far and would recommend it. The clean stable energy is a positive as is no crash.

As for the age thing it's not a ph, it won't mess with your internal workings. It's probably a safety disclaimer more than anything. I think this would be OK at 17....Merely my opinion I'm not a chemist nor do I fully understand all the impacts it may have on someone younger.
If anyone else chimes in and say's wait till your older, then I'd wait.

If the majority agree then go for it.
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Last edited by Shaolinkiwi; 01-31-2010 at 10:17 PM.
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Old 02-01-2010, 07:53 PM   #36
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Default 02/02/10 - Off Day


And here we go!!

DAY 7

training focus = 8
Steady clam focus, I quite like this effect. It's not bam in your face but it's always there lurking in the background pushing at you.

energy = 7
Steady flow, zipped through cardio today wasn't hard just nice. Good degree of sweat pouring off me and hit lv 14 for the last minute of hit.

appetite suppression = 7
This is great until the paks start to wear off then it's down to share will power and desire not to eat a crap load of food.

crash = 0
No Crash, clean stable energy.

Side notes:
Not pi$$ing as much now.

Todays workout - Heavy'ish
Barbell shrugs
1 x 10 @ 220
1 x 10 @ 265
1 x 10 @ 285
1 x 10 @ 285
** Went more for form on these will a 2 second hold at the top.

Seated Military Press (Smith Machine)
1 x 3 @ 175
3 x 2 @ 175
**Been doing partial presses on these but today got the bar just below the top of my head.

Upright Rows
3 x 5 @ 110lbs
SUPERSET
Bent Over Rows
3 x 15 @ 110lbs

20 mins of HIIT

0730 took CLA, CP and Cuts
1110 took Cuts and BCAAs
1150 workout
1305 took PWO and BCAAs


FOOD
Breakfast = 1/2 cup of rolled oats with 1 teaspoon of honey
Mid morning snack = Yogurt and blue berries
Lunch = Chicken with Spinach, Cashews and low fat yogurt
Afternoon snack = 3 egg whites and a mixed berry smoothie
Dinner = Looks like mince and pasta
Pre sleep snack = 2 slices of wholemeal toast with 1 crashed banana.
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Old 02-01-2010, 07:56 PM   #37
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Nice looking good Kiwi!
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Old 02-01-2010, 08:02 PM   #38
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Thanks Rip!

Just gotta keep on keeping on!!
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Old 02-02-2010, 07:51 PM   #39
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Default 02/03/10 - Full body B


DAY 8

training focus = 8.5
Focus was up again really helped me on the super set portion. Started to feel it by the end and had to reduce a couple of things just so I could finish the workout. Plus it was bloody hot in there again.

energy = 7.5
Getting better - takes a while for it to come on.

appetite suppression = 7
Still pretty good notably eating less in terms of meal sizes. Although I pigged out a bit at dinner last night

crash = 0
No Crash.

The B Workout
3 minutes rowing machine to warm up - 751 meters wasn't even trying
SUPERSET
Standard deadlifts
- 1 x 5 @ 220lbs
- 1 x 5 @ 265lbs
- 1 x 5 @ 285lbs
- 1 x 5 @ 290lbs*
* Getting close to the 300! But I've pulled my lower back, a little sore now

Flat bench Barbell chest presses (smith)
1 x 8 @ 190lbs
3 x 8 @ 195lbs

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups - 1 x 17
Lat pulls - 1 x 10 @ 154lbs
3 minutes intense jumping rope
Walking dumbbell lunges - up and back appox 20yds with 55lb DB's
3 minutes stair climber - 43 floors, lv 9 hill program (PR)
Dumbbell step-ups - 1 x 12 each leg @ 35lbs each hand
Chin-ups - 1 x 12
Lat pulls - 1 x 10 @ 154lbs


Completed in 50 mins

0800 took CLA and CP
0830 took Cuts and BCAAs
1120 took second cuts and BCAAs
1150 Workout
1305 PWO and BCAAs

Thinking of adding in another CLA post workout.

FOOD
Breakfast = 1/4 cup rolled oats teaspoon of honey
Morning Snack = yogurt and blue berries
Lunch = Chicken, spinach, yogurt and cashews
Afternoon snack = Mixed berry smoothie + 3 egg whites
Dinner = Not sure yet.
Pre sleep snack = 2 slices wholemeal toast with 1 crushed banana.
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Last edited by Shaolinkiwi; 02-02-2010 at 07:55 PM.
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Old 02-02-2010, 07:58 PM   #40
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nice workouts. how do the shoulders feel after supersetting upright rows and bent rows?
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