Molecular Nutrition TEST FACTOR Log Weekly Update #2

Molecular Nutrition TEST FACTOR Log Day 25

DAY 25: SQUAT – SPEED

PRE: None… just some water with a squirt of Mio Energy for a little kick

SQUATS
BAR x 5
135 x 5
185 x 4
235 x 3
285 x 2,2,2,2,2
320 x 1

OLYMPIC STANCE DEEP PAUSE SQUATS
155 x 5,5,5,5,5 (paused in the hole for a 3 count)

LEG PRESS
283 x 8
513 x 15,15,15,15 (whoops… meant to only do 12 reps!)


I was supposed to do some light good mornings and some kettlebell work but I ran out of time and had to get home to cook dinner. I’ll throw both of those onto my 4th day for BB work. Considering I had not taken a preworkout the pumps (particularly after leg press) were absolutely ridiculous. Like couldn’t walk right ridiculous. Which is strange because even on days where I’ve taken a pre+ARA+GMS I didn’t get anywhere near the level of pumps I had today!

Molecular Nutrition TEST FACTOR Log Day 24

DAY 24: 4TH DAY RANDOMNESS

DECLINE BARBELL PRESS
135 x 10
185 x 8
250 x 5,5
225 x 8
185 x 10

STANDING CALF RAISE
245 x 10,10,10,10

BARBELL OVERHEAD PRESS
95 x 13,10,8,7 (30 sec. rest)

HAMSTRING CURLS
125 x 10
Switched to “propped-up” version
90 x 10,10,10,12 (much harder, hits the hamstrings better)

INCLINE DB FLYS
30s x 10,10,10,13

EZ BAR CURLS
60×10,10,10,10

TRICEP DIPS
BW+25 x 10,10,10,9
BW x 13

Molecular Nutrition TEST FACTOR Log Day 20

DAY 20: WHATEVER NEEDS WORK DAY

PRE: 1 scoop Nitramine, 0.5 scoop ENDURATE, 4 caps XFA

STANDING CALF RAISES
225 x 15,15,15,15

BARBELL OVERHEAD PRESS
BAR x 5
95 x 5
115 x 10,10,5+5@95

PEC DECK
175 x 10,10,10,10 (4XMM)

DUMBBELL ROW
70 x 10 (ea arm)
80 x 10 (ea arm)
90 x 10 (ea arm)
100 x 8 (ea arm)

SKULLCRUSHERS
70 x 10,10,10,10 (4XMM)

INCLINE DUMBBELL CURL
25 x 15,12,10,8

STRAIGHT BAR REVERSE CURL
45 x 10,10,10

STATIONARY BIKE HIIT CARDIO
5 cycles, 85 calories in 10 minutes


My freakin’ biceps blew up like balloons during the incline DBs and the pec deck shredded my pectorals so bad I almost didn’t make it through the last set. I was slowly going through the motions and making sure that the weight was hard to work with staying contracted as hard as possible through the entire range of motion. I will stop posting when I take Test Factor as you all should be able to figure this out by now  2 with breakfast and 2 with dinner. Sometimes slightly before if I can remember. The video has been shot and formatted. I’ll have it uploaded and prepped for tomorrow morning. Stay tuned as we get to learn about our good friend sarcosine!

Molecular Nutrition TEST FACTOR Log Day 19

DAY 19: SQUAT – REPS

Took 2 TF with breakfast and hit the gym up around 6PM
PRE: 1 scoop Nitramine, 2 scoops NOXYGEN, 4 caps XFA

SQUAT
BAR x 5 (felt my left knee tweak but it was a non-issue)
135 x 5
225 x 4
265 x 3,3,3,3,3

WIDE STANCE GOOD MORNINGS
135×8,8,8

STEP UPS
BW+100 x 15,15,15 ea. leg (I prefer these to lunges)

OLYMPIC STANCE DEEP SQUAT CHALLENGE
135×50 (cannot return to rack until 50 reps have been completed)


So I went into the gym today with all intentions of having an amazing squat day. I’m not sure if its the new preworkout I’m taking (Nitramine) or what but I was just not with it at all today. The initial lift was good… all of the 265lbs squats felt fine (and surprisingly heavy). When I was doing my wide stance GMs I had a trainer come over and tell me my form was wrong and that I was going to hurt my back. I obliged him and performed the reps as he instructed… however this completely took the tensions away from my lower back and placed it all onto my hamstrings. After he walked away I performed my final set the way I had started but by this time my hamstrings were toast and I could literally feel the muscles micro-tearing as I performed each rep. Not sure if that was form, preworkout, dehydration or a combination of things but it did not feel pleasant and I immediately had concerns about the Oly squat challenge ! Step ups went fine (I prefer them over lunges because my tall has gets knee problems if I do too many lunges w/ too much weight). The rule for the Oly challenge is to not return to the rack until 50 reps are completely. I got to 25 before I had to give up. My heartrate was sky high and I was sweating profusely. I finished all 50 reps but not how I was supposed to and as light as 135 is its a mother for 50 reps.

Molecular Nutrition TEST FACTOR Log Day 18

DAY 18: HIIT CARDIO


Woke up earlier than usual and drank 2 scoops of Alphamine and hit up the gym at 5:40AM. I’ve never been in there that early before and I was surprised to see that there were quite a few people getting their fitness on when I arrived. I was only in there for a quick 20 minutes and I thought I’d lay my HIIT cycle out so you all can understand what I mean when I say “x number of sprint cycles.”

STATIONARY BIKE HIIT
5 minute warm up pedaling at a low pace with a resistance of 1 (the bikes I use have a resistance setting ranging from 1-25, with 25 being just god awful painfully hard to pedal)

SPRINT CYCLE 1
5:00-5:10 – Pedal as fast as possible at resistance of 1
5:10-5:30 – Pedal as fast as possible at a resistance of 25
5:30-7:00 – Pedal at a low pace at a resistance of 1

From the 5 to 7 minute mark that constitutes one sprint cycle. After that I just continue the cycles until I am finished, doing a minimum of 5 and a maximum of 10 just depending on how I feel that day. Today I did 6 cycles so I completed cycle 6 at the 17 minute mark at which point I just casually pedaled at a resistance of 1 until my heartrate came below 120.

It may sound easy at first but if you do it right it can kick your ass and keep burning your calories well into the rest of your day!

For more info on HIIT cardio view my post about it here: http://www.tootallpowerlifting.com/?p=1104

Molecular Nutrition TEST FACTOR Log Day 16

DAY 16: BENCHPRESS – SPEED

PREWORKOUT: 2 caps TF (with breakfast)… 1.5 scoops Nitramine, 2 scoops NOXYGEN, 4 caps XFA

FLOOR PRESS
205×5,5,5,5,5 (30 sec. rest between sets)

INCLINE DB PRESS
60s x 15,15,15

TRICEP PUSHDOWN – VBAR
42.5×100

STANDING DB PRESS
40s x 10,10,10

LAYING DB FLYS

35s x 15,15,15


So I skipped the fluff n’ buff day and decided to jump right into benchpress. I did for this for two reasons: 1) my chest hadn’t been worked in nearly a week and 2) my chest felt great and I was just ready to lift heavy things so I decided to move into Week 3 of the CUBE and will hit up the bodybuilding day at a later time. I meant to film my weekly video today but my wife came home from her baby shower and it was like Christmas at my house for a few hours so I didn’t get around to it. Should have that filmed this evening (Tuesday) ! I’ve seen some noticeable changes that I’ll hit on later.

Molecular Nutrition TEST FACTOR Log Day 15

DAY 15: DEADLIFT – SPEED

DEADLIFT
135×5 (warmup)
225×4 (warmup)
275×3 (warmup)
315×1,1,1,1,1,1,1,1,1,1 (Dead stop reps, release of bar, reset)

4″ SNATCH GRIP BLOCK PULLS
225×20

OLYMPIC STANCE DEEP SQUAT
185×8,8,8

DB SHRUGS
80s x 12
90s x 12
100s x 12

BACK RAISES
BW x 50

LAT PULLDOWNS
115×15,15,15,15