Kjmont's training log

Training Training Logs
21

Lower Body Performance
A. Seated Leg Curls
15 x 105 lbs, 12 x 120 lbs, 8x 135 lbs, Drop Set(10 x 120 lbs, 10 x 105 lbs, 15 bottom partials x 120 lbs, 10 bottom partials x 105 lbs)

B. Olympic Squats
5 x 115 lbs, 3 x 125 lbs, 3 x 135 lbs, 3 x 145 lbs, 3 x 165 lbs, 2 x 175 lbs, 1 x 185 lbs (blood sugar crashed and almost lost balance so I stopped the set, I could’ve easily gotten 3 reps)
2 x 5 @ 115 lbs, 2 x 5 @ 135 lbs, 5 x 155 lbs

C. Hack Squat (no lockout)
8 x (1 x 25 lb pps), 8 x (1 x 35 lb pps), 6 x ( 1 x 45 lb pps)
Drop Set: (8 x 1 x 35 lb pps, 8 x 1 x 25 lb pps…last set was close stance sissy hack squats 8 x 10 lbs pps)

D. Bench press
5 x 135 lbs, 5 x 155 lbs, 5 x 165 lbs, 2 x 5 @ 175 lbs

E. Recumbant Bike
1 x 16 minutes, 134 calories burned at level 8

Great session today! My focus was dialed in and I fought through pain like never before…im definitely going to be walking funny tomorrow…

22

Monday - Upper Body Performance
A. Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 3 x 215 lbs

(Squat rack was taken so I couldn’t do the pin presses first so I started with the Deadstop/fast turn around reps)

B. Bench Press
3 x Fast Turnaround Reps @ 155 lbs
1 x Deadstop Reps (paused 3 seconds on chest), 2 x FTR @ 155 lbs
2 x DSR, 1 x FTR 155 lbs
3 x DSR @ 155 lbs
3 x FTR @ 155 lbs

Repeated Exact Same Process for 175 lbs and 195 lbs

C. Bench Press from pins 1" above Chest
3 x 135 lbs, 3 x 165 lbs, 3 x 195 lbs, 2 x 225 lbs, 2 x 215 lbs, 3 x 205 lbs (was too drained from the previous exercise choice, I will definitely not be doing this sequence again)

D. Standing Military Press
5 x 65 lbs, 5 x 75 lbs, 5 x 85 lbs, 4 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 2 x 125 lbs

E.1 Seated Plate Raises (using a 35 lb plate)
3 x 8 reps

E.2 Seated Lateral Raises
8 x 20 lbs, 5 x 20 lbs, 8 x 15 lbs

E.3 Seated Dumbbell Clean and Press
10 x 20 lbs, 3 x 20 lbs, 8 x 15 lbs

F.1 Deadstart Lateral Raises - 8 x 15 lbs, 2 x5 @ 15 lbs
F.2 Standing Lateral Raises - 3 x 5 @ 15 lbs
F.3 Deadstart Front Raises - 3 x 5 @ 15 lbs
F.4 Standing Front Raises - 3 x 5 @ 15 lbs

G. Recumbant Bike - 6 minutes, 55 calories (legs were tight as hell from yesterday, was afraid I was going to pull something so I stopped)

23

Tuesday - Back, Biceps, and Triceps
Part A - Back
A. Meadows Rows
15 x 25 lbs, 8 x 45 lbs, 8 x 55 lbs, 7 x 65 lbs

B. Deadstop Dumbbell Rows
8 x 55 lbs, 7 x 55 lbs, 6 x 50 lbs

C. Stretchers
12 x 75 lbs, 2 x 12 @ 60 lbs, 12 x 45 lbs

D. Heavy Partial Pulldowns
2 x 7 @ 180 lbs

E.1 Standing Straight-arm Cable Rope Lat Pulldowns - 3 x 8-10 reps
E.2 Kneeling Leaning Forward Cable Rope Lat Pulldowns - 3 x Max Reps
E.3 Kneeling Leaning Back Cable Rope Lat Pulldowns - 3 x Max Reps

F.1 Face Pulls (Overhead) - 3 x 8-10 reps
F.2 Face Pulls (Mouth Level)- 3 x Max Reps
F.3 Cable Rope Rows to Upper Chest - 3 x Max Reps

Part B - Biceps and Triceps
A. Reverse Preacher Curls
3 x 40 lbs, 3 x 50 lbs, 3 x 60 lbs, 3 x 70 lbs, 3 x 60 lbs, 3 x 65 lbs, 3 x 70 lbs, 3 x 60 lbs
5 x 10 reps @ 40 lbs (10 seconds rest between sets, basically one giant set)

B. Cable Rope Pushdowns
5 x 10 @ 40, 30, and 20 lbs (Giant Set)

C. Hammer Strength Preacher Curls
Fatigue Loading - 3 sets

D. Machine Dips (3 second Negatives)
8 x 150 lbs, 8 x 140 lbs, 6 x 140 lbs, 8 x 160 lbs (5 second negatives, eccentric only)

E. Standing Barbell curls
2 x Fatigue Loading @ 40 lbs

24

Wednesday - Upper Body Performance (Triceps)
A. Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 3 x 205 lbs, 3 x 225 lbs

B. Close-Grip Bench Press
6 x 165 lbs, 4 x 4 @ 165 lba

C. Top-Half, Bench Press from Pins
5 x 135 lbs, 5 x 155 lbs, 5 x 185 lbs, 5 x 195 lbs, 3 x 205 lbs, 2 x 215 lbs

D.1 V-Bar Pushdowns
D.2 Pronated Dumbbell Kickbacks
D.3 Standing Overhead Triceps Extensions
D.4 Standing EZ-Bar Curls
D.5 Standing Cross-body Hammer Curls
D.6 Low Pulley Cable Rope Hammer Curls
5 sets of 8 reps for each station

E. Machine Preacher Curls
3 x Fatigue Loading 1 dropset

F. Dips
3 x 8 @ Bw (with three second negatives), 8 x Bw (negatives only with 5 second negative)

G. Close-Grip Spider Curls (squeezing 2 seconds at the top)
2 x 8 @ 60 lbs

25

Thursday - Lower Body Performance
A. Back Squat
3 x Bar, 3 x 115 lbs, 3 x 135 lbs, 3 x 155 lbs

B.1 Top-Half Back Squat from Pins
B.2 Back Squat
B.3 Power Cleans from the Hang
B.4 Power Snatches from the Hang
B.5 Vertical Jump Series
B.6 Sled Dragging walking backwards

Did this outside and was so distracted by almost dying of heat stroke that I forgot to write down what I did :slight_smile:

Feeling a little worn out lately and its been awhile since I deloaded so I might take a week or two off from regular training and do a low volume 4 day split daily neural charge and eccentric-less sessions. I am not sure yet so I will play it by ear.

If I do go ahead with that idea I am going to “go off my diet” and bump upmy calories for a week so I super-compensate than reinitiate my diet with thib’s old regressive keto set up this program.

Day 1: AM ? Sled Dragging (35 minutes)
PM ? Nueral Charge Super Hero Complexes (Overhead and Squat) alactic work

Day 2: AM 1 ? Neural Charge, AM 2 ? Superhero Complexes (Deadlift and Bench Press)
PM - Lactate-inducing workout 1 20-30 minutes of steady-state aerobic work

Day 3: AM ? Sled Dragging (35 minutes)
PM ? Neural Charge

Day 4: AM ? Sled Dragging (35 minutes)
PM ? Superhero Complexes (Squat and Overhead)

Day 5: AM - Sled Dragging (35 minutes)
PM ? Superhero Complexes (Bench and Deadlift)

Day 6: AM ? Back and Biceps
PM ? Lactate-inducing workout 2 20-30 minutes of steady-state aerobic work

Day 7: AM ? Sled Dragging (45 minutes)
PM ? Neural Charge

26

Saturday - AM
Well I chose to go ahead with my Superhero program because I was already a week and half into the regressive keto diet and i figured i could push another 2.5 weeks…

To help me keep on track im going to post my diet and supplementation as its alot to remember especially id i need to make adjustments as to whats working and what isn’t

45 minutes preworkout
2 caps HOT-ROX
1500 mg Kelp 2925 mcg Iodine
200 mcg Selenium
1500 mg L-tyrosine

I’m not comfortable naming other companies products on here but the ingredients per cap is (3,3’-diiodo-l-thyronine (3,3’-T2)-150 mcg, Methyl-Synephrine -30 mg, Rauwolsscine HCL - 7mg…took 2 caps of this

and a cortisol crusher (cat’s claw root bark, stigmast-5-en-3b-ol, Aneurin DBE, Cha’de Bugre, Acetyl-L-Carnitine, 5-Androstene-3b, 7b, 17b-triol)

15 minutes out
1 scoop Anaconda, 1 scoop MAG-10

Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Did this circuit 5 times in 20 minutes

B. Sled Dragging Bentover with arms at ankles
5 x 30 m

I wasn’t even trying to do the whole drag to you throw up bit, but combined with the heat and intensity I almost did…

10 minutes postworkout
1 scoop MAG-10

40 minutes postworkout
90 mL Heavy Whipping Cream (30g Fat, 0g protein, 0g Carbs)
3 whole eggs (13.5g Fat, 18g Protein, 0g Carbs)
1 scoop Low-Carb Metabolic Drive (1.5g Fat, 20g Protein, 4g Carbs)
1/2 serving almond butter (8g Fat, 3.5g Protein, 3.5g carbs)

Totals - 785 Calories, 53g Fat, 7.5 carbs, 41.5g Protein)

27

Saturday - Overhead and Squat Complexes
A. Standing Military Press
3 x Bar, 3 x 65 lbs, 3 x 85 lbs, 3 x 105 lbs

B.1 Top-Half, Seated Overhead Press from Pins - 5 sets, 2-4 reps @ 200 lbs
B.2 Standing Military Press - 5 sets, 3 reps @ 105 lbs
B.3 Push Press - 5 sets, 3-5 reps @ 105 lbs
B.4 Speed Dumbbell Press - 5 sets, 20 reps (20 seconds)
B.5 Medicine Ball Military Press -5 sets, 8-10 reps @ 10 lbs (too light for push presses)
B.6 Sled Military Press - 5 sets, 30 reps (30-40m?)

C…was supposed to do squats and sprints but i had to call it a day, i got rained out.

28

45 minutes preworkout
2 caps HOT-ROX
1500 mg Kelp 2925 mcg Iodine
200 mcg Selenium
1500 mg L-tyrosine

I’m not comfortable naming other companies products on here but the ingredients per cap is (3,3’-diiodo-l-thyronine (3,3’-T2)-150 mcg, Methyl-Synephrine -30 mg, Rauwolsscine HCL - 7mg…took 2 caps of this

and a cortisol crusher (cat’s claw root bark, stigmast-5-en-3b-ol, Aneurin DBE, Cha’de Bugre, Acetyl-L-Carnitine, 5-Androstene-3b, 7b, 17b-triol)

15 minutes out
1 scoop Anaconda, 1 scoop MAG-10

Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Did this circuit 5 times in 20 minutes…almost did 6 but I ran out of time, the fatigue caught up with me during the 4th circuit DAMN IT

20 minutes postworkout
1 scoop MAG-10

45 minutes postworkout shake
120 mL Heavy Whipping Cream (40g Fat, 0g protein, 0g Carbs)
4 whole omega-3 eggs (18g Fat, 24g Protein, 4g Carbs)
1 scoop Low-Carb Metabolic Drive (1.5g Fat, 20g Protein, 4g Carbs)

Meal Total - 880 Calories, 59.5g Fat, 8g Carbs, 44g Protein

I know this may seem like too many grams of fat in one sitting but my reasoning behind it is simply it gets me fat adapted quick early in the day, and im either have long periods of being fasted later in the day causing my body to scavenge my stored fat for fuel. It may sound like bull shit, but it seems to be working.

Besides its postcardio when my body needs nutrients to adapt and I also take a brisk walk for 30 minutes, a half hour after the meal so I dont feel like its much of a risk.

29

Sunday -PM
w - 90 minutes = 1 cap Alpha GPC coffee
w - 60 minutes = 2 caps HOT-ROX, 1500 mg Kelp 2925 mcg Iodine, 400 mcg Selenium, 1500 mg L-tyrosine, Thyroid Booster Supplement - 2 caps, Cortisol Crusher - 1 cap, 1 cap Alpha Male
w - 45 minutes = 2 scoops Power Drive, 400mg r-ALA, 2000mg Vitamin C, 400iu Vitamin E, 20,000iu Beta Carotene
w - 15 minutes out = 900mL of 1800mL bottle of 4 scoops ANACONDA, 2 scoops MAG-10, 3 bottles powerade zero

Workout
A. Deadlifts
3 x 135lbs, 3 x 185 lbs, 3 x 205 lbs, 3 x 225 lbs

B.1 Rack Pulls from 2" Above Knees - 4 sets, 3-5 reps @ 295 lbs
B.2 Deadlifts - 4 sets, 3 reps @ 225 lbs
B.3 Power Cleans - 4 sets, 3 reps @ 135 lbs
B.4 Low-Power Pulls - 4 sets, 8-10 reps @ 135 lbs
B.5 Broad Jump Series - 4 sets, 8-10 reps
B.6 Prowler Pushing (15m low handles, 15m high handles, 15m parralel handles)

Rest 30 minutes (drinking second dose 20 minutes before workout)

C. Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 3 x 215 lbs

D.1 Top-Half Bench Press from Pins - 4 sets, 3 reps @ 245 lbs
D.2 Bench Press - 4 sets, 3 reps @ 215 lbs
D.3 Hands-On-Bench Plyo Pushups - 4 sets, 10 reps
D.4 Speed Dumbbell Bench Press - 4 sets, 20 reps (20seconds) @ 35 lbs
D.5 Sled Press - 4 sets, 40m

Cut the lactate circuits…my knees hurt so i was not going to be able to do the whole thing, so if i cant do it at all its best not to do it at all and waste my time.

W 30 = 1 scoop MAG-10

w 60 = 12 caps Flameout, 6 caps FA3, 5 caps regular fishoil 2 cans of green beans fried in butter spray with 10.5 oz chicken breast

Meal totals: 705 Calories, 30.5g Fat, 0g carbs, 98g Protein

30

Not going to be updating the log because quite frankly I am going to be fried out by night time…

I am pulse fasting for the next two days (yes 2 days straight), it always worked as a great way to dump off body fat fast, I never lose muscle and the super-compensation effect I get the day after is unreal.

Tomorrow training wise I am going to be training 4 times using sled dragging and depletion circuits to drain suck out as much glycogen as possible. I may feel like shit and perform like shit for a couple of days but its worth it and it makees the second pulse fast day so much more effective because I’ll have hardly any glycogen left to be broken down, the pulses will prevent my muscle from being stripped and used as fuel, so the only thing left for use will be fat.

My workouts will look something like…

Workout 1
Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Shooting for 6 circuits 20 minutes

B. Sled Dragging Bentover with arms at ankles
5 x 30 m

Workout 2 (Max rep circuits)
A.1 Thib Pullups, A.2 Pull Ups A.3 Band Straight-arms pulldown, A.4 Sled Low Pulls, A.5 Blast straps low Pulls

B.1 Bench press, B.2 Dumbbell Bench Press, B.3 Dumbbell Flyes, B.4 Sled flies, B.5 Sled chest press, B.6 Blast straps push-ups

C.1 Preacher curl, C.2 Standing curl, C.3 Incline Concentration Curls, C.4 Sled curl, C.5 Blast straps curl

D.1 Military Press, D.2 Deadstart Lateral raises, D.3 Standing Lateral Raises, D.4 Deadstart Front raises, D.5 Standing Front Raises, D.6 Sled Front Raises, D.7 Blast Strap External Rotation

E.1 Front Squats, E.2 Walking lunges, E.3 Sled Dragging Walking Backwards, E.4 Sled Dragging with straps held down around ankles, E.5 Sled Dragging Walking Backwards(Again), E.6 Prowler Pushing Low Handles, E.7 Prowler Pushing High Handles, E.8 Prowler Pushing Parallel Handles

31

Continued…

Workout 3 (Eccentric-Less work)
A. Sled Dragging Walking Backwards
B. Sled Pull Throughs
C. Prowler Pushing
D. Sled Front Raise
E. Sled Flies
F. Sled Chest Press
G. Sled Low-Pull
H. Sled High Pull
4 sets, 30 meters each

Workout 4 (Max reps and sled work)
A.1 Front Squats
A.2 Dumbbell Bench Press
A.3 Thib Pullup
A.4 Military press
A.5 Sled Dragging with Straps held at ankle height
A.6 Sled front raise
A.7 Sled low pull
A.8 Sled chest press
A.9 Sled pull through

32

Ok turns out i am popping on here because i have interesting stuff to report!
I only did 3 workouts today because A time constraints, I dont want to be up all night and B, i have nothing left in the tank energy wise…and carb wise?

I ended up doing

Session A
Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-For 6 circuits 20 minutes

B. Prowler Pushing (heavy)
15m x 135 lbs, 15m 205 lbs, 2 x 15m @ 295 lbs

Session B
A.Thib Pullups, Pull Ups, Band Straight-arms pulldown, Band kneeling leaning forward pulldowns, band kneeling leaning back pulldowns, Sled Low Pulls, Blast straps low Pulls, blast strap low rows, sled high pulls, blast strap high pulls

B.Bench press, Reverse-Band Bench Press, Dumbbell Flyes, Sled flies, Sled chest press, Blast strap push-ups

C.High Incline DB Curls, High Incline Supinating DB curls, Standing Supinating Curls, Sled curls, Blast straps curl

D.Military Press, Deadstart Lateral raises, Standing Lateral Raises, Deadstart Front raises, Standing Front Raises, Sled Front Raises, Blast Strap External Rotation

Session 3
A.Reverse-Band Front Squats, Walking lunges, Sled Dragging Walking Backwards, Sled Dragging with straps held down around ankles, Prowler Pushing(Various grips)

B.Reverse-Band Front Squats, Reverse-Band Bench Press, Standing Military Press, Thib Pullups, Sled Dragging with Straps held at ankle height, Sled front raise, Sled low pull, Sled chest press

Ok now for the interesting part…I am a type 1 diabetic that is insulin dependent obviously but I have pretty much been off insulin ALL DAY (excluding some small doses), and my blood sugars have been either low or perfect!

This I just can’t explain…

33

Today’s diet was all fucked up, I had a 7 lb drop in body weight from yesterday and just felt too weak to fast again so i decided to eat normally, but the totals were too high early in the day so i overshot my calorie goal, my totals were 65g Fat, 185g Carbs, and 228g Protein

Also I am changing my program…I looked and my pre-diet photos from a couple months ago (well before i started dieting) and I lost soo much size in my shoulders that I am not surprised I have had so many shoulder and pressing problems recently so I embarked today on a shoulder specialization to re-add lost size. It’ll be easy to do so because A, muscle memory will bring me up to speed much quicker, and B, im reintroducing more carbs into my diet.

So here is what i did today
Day 1- Shoulder Specialization (width emphasis)
A. Activation Clusters - Top-Half, Seated Overhead Press From Pins
3 x 225 lbs, 2 x 245 lbs

B. Force Spectrum Ramping Max Training Zone Loading - High Incline Bench Press
3 x 110 lbs, 3 x 130 lbs, 3 x 150 lbs, 3 x 160 lbs, 3 x 170 lbs (All on a 2010 tempo)
MTZ Loading - 3 x 140 lbs, 3 x 145 lbs, 3 x 150 lbs, 3 x 140 lbs

C. Ratchet Loading MTZ Loading - Push Press
1/3 x 115 lbs, 1/3 x 135 lbs, 1/2 x 155 lbs
MTZ Loading - 3 x 125 lbs, 3 x 130 lbs, 3 x 135 lbs, 3 x 125 lbs, 9 x 110 lbs (Max Rep Set)

D. Volume - Unwinding Press
5 x 15 lbs, 5 x 20 lbs, 3 x 25 lbs, 8 x 15 lbs, 7 x 15 lbs, 2 x 6 @ 15 lbs 5 second Static Hold, 6 x 15 lbs 10 second static Hold

E.1 Gironda Dumbbell Swings
10 x 15 lbs, 2 x 8 @ 15 lbs

E.2 Pitcher Raises
10 x 15 lbs, 7 x 15 lbs, 12 x 10 lbs

F. Muscle Rounds - Single-Arm, Leaning Away Lateral Raises
2 x Muscle rounds @ 15 lbs, 1 x Muscle Rounds @ 20 lbs

G. 100 rep set - Seated Lateral Raises @ 5 lbs
4 breaks taken, last 30 reps were bottom partials

34

Wednesday - Full Body
Diet was all over the place again but whatever…kept myself in my goal range…

Periworkout
2 FINiBARs
3 scoops Anaconda
2 scoops MAG-10

A.1 Ratchet Loading - Leg Press
1/3 x 360 lbs, 1/3 x 390 lbs (20-30 lbs PR), 15 x 270 lbs

A.2 Ratchet Loading - Leg Curls
1/3 x 110 lbs, 1/3 x 180 lbs (20 lb PR), 10 x 130 lbs

B.1 Ratchet Loading - Low-Incline Bench Press from Pins
1/3 x 225 lbs, 1/3 x 245 lbs (Something like an 80 lb PR since I last did it), 12 x 175 lbs

B.2 Force Spectrum Ramping - Chest-Supported T-Bar Rows
3 x 75 lbs, 3 x 90 lbs, 3 x 100 lbs, 3 x 110 lbs, 10 x 80 lbs

C. Force Spectrum Ramping - Triceps Extensions from Pins
3 x 65 lbs, 3 x 75 lbs, 3 x 85 lbs, 2 x 95 lbs (10 lb PR), 10 x 65 lbs

D. Force Spectrum Ramping - Restart Preacher Curls
3 x 50 lbs, 3 x 70 lbs, 3 x 90 lbs, 2 x 100 lbs (20 lb PR), 8 x 70 lbs

E. Recumbant Bike
12 minutes at level 8, 90 calories Burned

DAMN! What a workout, never hit so many PRs in my life! Granted its been a while since I did these exercises but is it ever nice to see myself progressing!

Postworkout
1 scoop Low-Carb Drive, 1 scoop VP2 Hydrolyzed Whey, 1 tablespoon Coconut Oil, 2 tablespoons Peanut Butter

35

35 minutes preworkout
2 caps HOT-ROX
1500 mg Kelp 2925 mcg Iodine
200 mcg Selenium
1500 mg L-tyrosine
(3,3’-T2) supplement - 2 caps

20 minutes out
1 scoop Anaconda, 1 scoop MAG-10

Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Did this circuit 7 times in 20 minutes, man my work capacity is really kicking up!

B. Sled Front Raises
3 x 25m

10 minutes postworkout
4 multi enzymes

20 minutes postworkout
1 scoop Metabolic Drive
3/4 scoop VP2 Whey
120 mL Heavy Whipping Cream
3/4 serving Peanut Butter
10 Fishoil Capsules

925 Calories, 64g Fat, 9g Carbs,

Taken with Meal
1500mg L-Tyrosene
200mg Selenium
1500mg Kelp
2 scoops Superfood

36

Thursday - Specialization Workout
W-90 = 1.5 caps Alpha-GPC
W-60 = 1 Spike Capsule
w-35 = 1.5 scoops Power Drive
w-15 = 1/4 Bottle of Anaconda (3 scoops Anaconda, 2 scoops MAG-10)
w(15 minutes in) = 1/4 Bottle Anaconda
W(50 minutes in = 1/4 Bottle Anaconda
W(1h ad 40 min i) = Final 1/4

Workout
A. Force Spectrum Ramping - Power Snatch from the Hang (1st rep from the floor)
3 x 90 lbs, 3 x 100 lbs, 3 x 110 lbs, 3 x 120 lbs

B. Force Spectrum Ramping - Push Press (Cleaned from the Floor)
5 x 90 lbs, 5 x 100 lbs, 5 x 110 lbs, 3 x 120 lbs, 1 x 140 lbs

C.1 Max Force Sets - Top-Half, Seated Overhead Press from Pins
2 x 195 lbs, 6 x 2 @ 205 lbs

C.2 Max Force Sets - Dumbbell Lateral Raises
2 x 20 lbs, 6 x 2 @ 25 lbs

C.3 Max Force Sets - Push Press
7 x 2 @ 140 lbs

C.4 Max Force Sets - Dumbbell Front Raises

D. Force Spectrum Ramping - High Power Pulls
3 x 90 lbs, 5 x 100 lbs, 5 x 110 lbs, 4 x 120 lbs, 3 x 120 lbs

E. Force Spectrum Ramping - Barbell Shrugs (3012 tempo)
5 x 135 lbs, 5 x 155 lbs, 5 x 165 lbs, 5 x 175 lbs, 5 x 185 lbs, 3 x 200 lbs, 3 x 210 lbs

F.1 Seated Pitcher Raise
15 x 15 lbs, 12 x 15 lbs, 11 x 15 lbs

F.2 Seated Dumbbell Press (Bottom 3/4’s) (3010 tempo)
15 x 35 lbs, 2 x 10 @ 35 lbs

G. Concentric Press/Eccentric Raise (3-5010 tempo)
7 x 25 lbs, 2 x 6 @ 25 lbs

for those who dont know what this is here is a picture for you, the concentric portion is a seated dumbbell overhead press, than from the overhead portion down to shoulder height is a seated thumbs up lateral raise

Man today’s workout felt strong! maybe im regaining some of my lost size already…one can only hope!

Postworkout
Large Ass salad
6 Flameout caps
6 FA3 Caps
1 serving Peanut Butter
1 packet salad dressing
1 serving Coconut Oil

501.5 Calories, 45.5g Fat, 7g carbs, 7g Protien

2 x 20 lbs, 6 x 2 @ 25 lbs

37

Saturday - Pulse Fast specialization workout
45 minutes preworkout
2 caps HOT-ROX
1500 mg Kelp 2925 mcg Iodine
200 mcg Selenium
1500 mg L-tyrosine
(3,3’-T2) supplement - 2 caps

20 minutes out
1 scoop Anaconda, 1 scoop MAG-10

Sled dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Did this circuit 5 times in 20 minutes, felt like crap during it. I was shaking and fatgiued…

1.5 hours later
w-90 = 1.5 caps Alpha-GPC
w-60 = 1 can Spike, 3 green tea packets, 2 scoops Power Drive, 5g acetyl-l-carnitine, 200mcg Selenium, 1500mg kelp, 2 Alpha Male tablets, 3 re-v pills, 2 caps curcumin
w-10 = 1st dose Anaconda protocol (1/4 bottle of 3 scoops Anaconda, 3 scoops MAG-10)
w(20 minutes in) = 1/4 bottle
w(50 minutes in) = 1/4 bottle
w(80 minutes in) = 1/4 bottle

Workout
A. Force Spectrum Ramping - Incline Bench Press
3 x 135 lbs, 5 x 115 lbs, 5 x 135 lbs, 3 x 155 lbs

B.1 Strength Circuit - Incline Bench Press
4 x 5 @ 135 lbs

B.2 Strength circuit - Seated Dumbbell Press
4 x 5 @ 45 lbs

B.3 Strength Circuit - Dumbbell Bench Press
4 x 5 @ 45 lbs

C.1 Dynamic Preactivation - Power Snatch from the Hang Position
5 x 3 @ 85 lbs

C.2 Capacity Ramping - Dumbbell Upright Rows
3 x 30 lbs, 4 x 30 lbs, 3 x 5 @ 30 lbs

Isolation Circuit
D.1 Chest-Supported High-Incline Lateral Raises - 1 x 8-10 reps @ 15 lbs, 8 x 15 lbs
D.2 Back-Supported High-Incline Lateral Raises - 1 x 6-10 reps @ 15 lbs, 6 x 15 lbs
D.3 Back-Supported High-Incline Front Raises - 1 x 6-10 reps @ 15 lbs, 6 x 15 lbs
D.4 Standing Alternating Power Front Raises - 10 x 15 lbs, 6 x 15 lbs

Max Reps circuit
E.1 Incline Bench Press - 13 x 115 lbs
E.2 Seated Dumbbell Press - 8 x 40 lbs
E.3 Dumbbell Upright Rows - 8 x 30 lbs
E.4 Chest-Supported High-Incline Lateral Raises - 7 x 15 lbs
E.5 Back-Supported High-Incline Front Raises - 7 x 15 lbs

F. Cable Rope Face Pulls to Mouth Level (3012 tempo)
7 x 60 lbs, 8 x 50 lbs, 7 x 50 lbs, 8 x 40 lbs, 7 x 40 lbs

G.1 Bent-Over Rear Delt Raises
3 x 10 @ 15 lbs

G.2 Single-Arm High Pulley Cable Rope Rear Delts
3 x 12 @ 20 lbs

H. Machine Rear Delts
2 x drop sets using (50-40-30 lbs)

38

Sunday - Pulse Fast Full Body workout
w-90 = 1.5 caps Alpha GPC
w-60 = 2 caps HOT-ROX, 1500 mg Kelp 2925 mcg Iodine, 200 mcg Selenium, 1500 mg L-tyrosine,(3,3’-T2) supplement - 2 caps
w-20 = 1/3 bottle ANACONDA (3 scoops ANACONDA, 3 scoops MAG-10)
w(40 minutes in) = 1/3 bottle ANACONDA
w(120 minutes in = final 5 minutes of workout) = Final 1/3 of bottle

Workout
A.1 Force Spectrum Ramping - Sumo Deadlifts
3 x 185 lbs, 3 x 205 lbs, 3 x 225 lbs, 3 x 255 lbs, 3 x 275 lbs, 2 x 285 lbs, 10 x 205 lbs

A.2 Force Spectrum Ramping - Leg Extensions
3 x 80 lbs(2011 tempo), 3 x 100 lbs(2011 tempo), 3 x 120 lbs(2011 tempo), 3 x 140 lbs(2011 tempo), 3 x 150 lbs (2011 tempo), 3 x 160 lbs(2010 tempo), 12 x 110 lbs

B.1 Force Spectrum Ramping - Medium-Grip Pull Ups
3 x BW(3012 tempo), 3 x 20 lbs(3012 tempo), 3 x 30 lbs(3012 tempo), 2 x 40 lbs (2011 tempo), 15 x BW (just pumping reps)

B.2 Force Spectrum Ramping - Floor Flies
3 x 20 lbs, 3 x 25 lbs, 3 x 30 lbs, 3 x 35 lbs, 8 x 25 lbs

C.1 Ratchet Loading - Standing Alternate Hammer Curls
1/3 x 30 lbs (2011 tempo), 1/3 x 40 lbs (2011 tempo), 10 x 25 lbs

C.2 Ratchet Loading - Decline Dumbbell Triceps Extensions
1/3 x 25 lbs (2010 tempo), 1/3 x 25 lbs (1010 tempo) (third rep was cheated), 12 x 20 lbs

Overall Was a pretty decent workout. I was pretty pleased with the weight I used on the sumo deadlifts and the reps i reached on the max rep set of the bodyweight pull ups.

39

PM
w-90 = 1.5 caps Alpha GPC
w-60 = 2 caps HOT-ROX, 1500 mg Kelp 2925 mcg Iodine, 200 mcg Selenium, 1500 mg L-tyrosine,(3,3’-T2) supplement - 2 caps
w-20 = 2 scoops ANACONDA
w 10 = 2 scoops MAG-10

Workout (Metabolic Circuit)
A.1 Hip Snatch
A.2 Overhead Squat
A.3 Medium-Grip Pull Ups
went from 1 rep of each up to 10 reps in 30 minutes using 65 lbs

B. 35 minutes walking

40

Monday - “Day Off”
Meal 1
1 low-carb Atkins Shake (ran out of Metabolic Drive, cassein power, and whey all at once!)
2 tablespoons almond butter
120mL heavy whipping cream
3 whole eggs
1500mg L-Tyrosine
7 ElitePro mineral caps
1500mg Kelp
2 HOT-ROX caps
2 t2 caps

Meal total -1060 Calories, 79.5g Fat, 12g Carbs, 40g Protein

Periworkout - 2 scoops Anaconda, 3 scoops MAG-10, 2 caps HOT-ROX, 1500mg L-Tyrosine, 1500mg Kelp, 200mcg Selenium, 1 cap t2
Totals - 298 Calories, 0g fat, 0g Carbs, 50g Protein

Workout - Sled Dragging
A.1 Prowler Pushing on low handles (slow) - 15 m
No rest
A.2 Prowler Pushing on parralel handles (sprinting) - 15 m
rest 20-30 seconds
A.3 Prowler dragging walking backwards - 30 m
rest 30 - 45 seconds

-Doing as much work as I can in 20 minutes

B. Sled Front Raises - 4-5 sets, ramping up to heaviest weight i can do for 15m
C. Sled Rear Delts - 4-5 sets, 25m
D. Sled High Pulls - 4-5 sets, 25m
E. Sled Triceps Extensions - 4-5 sets, ramping up to heaviest weight for 15m
F. Sled Military Press - 4-5sets, ramping up to 15m max
G. Sled Push Press - 4-5sets, ramping up to 15m max
H. Sled Face Pull (external rotation) - 4-5 sets, 25m
I. Sled Face Pull (to neck) - 4-5 sets, ramping up to 15m max

8 hours between meal 1