The Joker’s BodyBlog

Day 15, Serving 2 of 3

Preworkout Supplements:
One Serving RPN Damage Control Protocol
One Serving CL Green Magnitude
1.5 Scoops Giant ProCarnosine

Back/Abs Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Pull-Ups:

• BWx8
• BWx8
• BWx7

Rack Pulls (NEW EXERCISE) (ALL DONE WITH DOH GRIP):

• 135×10
• 185×5
• 225×5
• 275×3
• 315×3
• 365×3
• 405xFAIL
• 365×3

Biangular Lat Row (NEW EXERCISE):

• 100×8
• 150×8
• 200×8
• 250×6

Lat Pulldown:

• 200×5
• 200×5
• 210×4

Abs:

• Lying Machine Crunch
  • BWx20
  • BWx20
  • BWx20
• Swiss Ball Crunch
  • BWx10
  • BWx10
• Push-Up Position Hold
  • 15 seconds
  • 15 seconds
• Lying Leg Raises
  • BWx10
  • BWx10

Cardio:

• 15 min total
  • 15 min on elliptical

WO Nutrition:
100oz Water
3 Scoops CL Purple Wraath

PWO Nutrition:
46g DE Whey
45g NOW Dextrose
45g NOW Carbo Gain

Today’s Water Intake:
1.5 Gallons

Reflection:
If anyone was curious, RPN DCP seems to have zero effect on my workouts. I don’t get any enhanced thermo, sweating, or anything.

Day 15, Serving 1 of 3

Morning Weigh-In:
216.0 lbs

Notes:
Nearly zero appetite this morning..

Day 12, Serving 2 of 3

Preworkout Supplements:
One Serving RPN Damage Control Protocol
One Serving CL Green Magnitude
1.5 Scoops Giant Nutrition ProCarnosine

Chest Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

DB Incline Bench Press:

• 60×12
• 60×12
• 70×6
• 80×3
• 90×1
• 100×6
• 100×6
• 100×5

Smith Machine Incline Bench Press (Bench @ 1 Incline) (NEW EXERCISE):

• 90×8
• 140×8
• 180×8

Smith Machine Incline Bench Press (Bench @ 2 Incline):

• 140×8
• 160×5
• 140×7

Cable Crossovers (Lying on Bench) (NEW EXERCISE):

• 40×8
• 40×8
• 40×8

Cardio:

• none… ALL machines taken..

WO Nutrition:
100oz Water
3 Scoops CL Purple Wraath

PWO Nutrition:
46g DE Whey
45g NOW Dextrose
45g NOW Carbo Gain

Today’s Water Intake:
1.5 Gallons

Reflection:
Yea buddy..

Day 12, Serving 1 of 3

Notes:
Good sleep and dreams again. Appetite was normal.

Day 11, Serving 2 of 3

Preworkout Supplements:
One Serving RPN Damage Control Protocol
One Serving CL Green Magnitude
1.5 Scoops Giant ProCarnosine

Leg/Abs Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

BB Squats:

• 95×12
• 95×10
• 135×6
• 175×3
• 205×1
• 225×5
• 245×5
• 265×5
• 275×2
• 275×2

Hack Squats:

• 90×5
• 140×5
• 180×5
• 200×5
• 200×3

Leg Curls:

• 170×5
• 180×5
• 190×5
• 200×5
• 150×10

Calves:

• 300×10
• 320×8 -> 340×6
• 360×4 -> 380×2
• 400×6

Stretching:

• 5 min of random leg stretches

Abs:

• Lying Leg Raises
• Lying Crunches
• Push-Up Position Hold

Cardio:

• 10 min total
  • 10 min on elliptical

WO Nutrition:
100oz Water
3 Scoops CL Purple Wraath

PWO Nutrition:
46g DE Whey
45g NOW Dextrose
45g NOW Carbo Gain

Today’s Water Intake:
1.5 Gallons

Reflection:
Legs are trashed..

Day 11, Serving 1 of 3

Morning Weigh-In:
213.6 lbs

Notes:
Sleep / dreams were not as good… appetite was normal..

Day 10, Serving 1 of 3

Notes:
WOW… awesome dreams again… appetite suppression seems to last throughout the night… i’m not as hungry as I usually am in the mornings…

Oh, and I WILL do some cardio tonight..

Day 9, Serving 2 of 3

Notes:
A few old time friends came over… just chilled…