The Joker’s BodyBlog

Preworkout Supplements:
One Sample Primaforce Primal N2O
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Pull Day:
Exercise:

Back:

• Seated Cable Rows:
  • 70×12
  • 70×10
  • 85×6
  • 110×3
  • 130×1
  • 160×5 (w/ STRAPS)
  • 180×5 (w/ STRAPS)
  • 200×5 (w/ STRAPS)
  • 220×5 (w/ STRAPS)
  • 220×5 (w/ STRAPS)
• Pull-Ups:
  • BWx5 (w/ STRAPS)
  • BWx5 (w/ STRAPS)
  • BWx5 (w/ STRAPS)
  • BWx5 (w/ STRAPS)
  • BWx5 (w/ STRAPS)

Shoulders:

• Cable Rear Delt Flyes:
  • 50×5
  • 55×5
• Cable Lateral Raises:
  • 50×5
  • 55×5

Traps:

• DB Shrugs:
  • 60×5
  • 80×5
  • 100×5
  • 100×5
  • 100×5
  • 100×5

Biceps:

• Spider Curls (w/ EZ-BAR):
  • BAR+20×5
  • BAR+40×5
  • BAR+60×5
  • BAR+60×5
  • BAR+60×3

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
1 Cup Oats (10g P ; 52g C ; 8g f ; 5g F)
1 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Water Intake:
1.5 Gallons

Rating:

Comments:
This set & rep scheme was perfect tonight… n2o helped too… after I was done I wanted to do more..

Pull/Cardio Day:

Treadmill:

• 18 minutes
• Varying inclines
• Varying intensities

WO Nutrition:
Water

PWO Nutrition:
Milk
Whey

Rating:

Comments:
Not bad today… gotta work up to 30 min sessions.. slowly..

Preworkout Supplements:
One Sample Scivation Dialene 4
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Push Day:
Chest/Shoulders/Tris:
Exercise:

Smith Machine Bench Press:

• (LEVEL 1 INCLINE)
  • 90×12
  • 90×10
  • 110×6
  • 140×3
  • 160×1
  • 180×10
  • 180×10
  • 180×10
  • 180×8
• (LEVEL 2 INCLINE)
  • 160×10
  • 160×8
  • 160×8
  • 160×7

Lying Incline Cable Butterfly:

• (LEVEL 2)
  • 35×10
  • 35×10

DB Shoulder Press:

• 80×5
• 65×6
• 65×8
• 65×5
• 65×4

Tricep Pulldowns:

• 40×10
• 40×10
• 40×10

Overhead Tricep Extensions:

• 40×10
• 40×10

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey (46g P ; 5g C ; 2g f ; 3g F)
1 Cup Oats (10g P ; 52g C ; 8g f ; 5g F)
1 Natures Valley Granola Bar (4g P ; 29g C ; 2g f ; 6g F)
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

P = protein
C = carbohydrate
F = fat
f = fiber

Water Intake:
1.5 Gallons

Rating:

Comments:
I was absolutely wiped after chest… i’m gonna have to tweak this routine a bit to prevent premature burnout.

Push/Cardio Day:

Treadmill:

• 15 minutes
• Varying inclines
• Low intensity

WO Nutrition:
Water

PWO Nutrition:
Campbell’s Chunky Soup (Grilled Sirloin)

Rating:

Comments:
I’m gonna give morning empty-stomach cardio a whirl for a few weeks, with lifting in the evenings.

Lets get it done bros!!

Preworkout Supplements:
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Pull Day:
Back/Shoulders/Bis:
Exercise:

Pull-Ups:

• BWx8 (w/ STRAPS)
• BWx7 (w/ STRAPS)
• BWx7 (w/ STRAPS)

Conventional Deadlifts:

• 135×5
• 135×5
• 185×5
• 225×5
• 275×3 (w/ STRAPS)
• 315×5 (w/ STRAPS)

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PWO Nutrition:
2 Scoops DE Whey (46g P)
1 Cup Oats (52g C)
1 Natures Valley Granola Bar (29g C)
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Water Intake:
1.5 Gallons

Rating:

Comments:
Got to the gym really late so didn’t have time to do shit… but for what it’s worth, what I did get done was great.

Gym got a ton of new equipment too so i’m happy about that .

Preworkout Supplements:
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Push Day:
Chest/Shoulders/Tris:
Exercise:

Smith Machine Bench Press:

• (LEVEL 1 INCLINE)
  • 90×12
  • 90×10
  • 110×6
  • 130×3
  • 150×1
  • 160×10 http://youtube.com/watch?v=mXCPOctWPS0
  • 180×10 http://youtube.com/watch?v=2eyNijXTSWY
  • 180×10 http://youtube.com/watch?v=tFlXNd8pSdY
• (LEVEL 2 INCLINE)
  • 140×10
  • 160×10 http://youtube.com/watch?v=TyByNKih4dI
  • 180×10 http://youtube.com/watch?v=4K0aJ6oytRE

Lying Incline Cable Butterfly:

• (LEVEL 1)
  • 40×12 http://youtube.com/watch?v=SjGjtnIuvH0
  • 45×10 http://youtube.com/watch?v=Bb9kBvLmYFw
• (LEVEL 2)
  • 30×10 http://youtube.com/watch?v=xPxrkfxG7Is
  • 30×10

DB Shoulder Press:

• 70×10
• 80×7 http://youtube.com/watch?v=INhGkfekXU8
• 80×4

Hammer Strength Shoulder Press:

• 90×10
• 140×7
• 140×7

Smith Machine Shoulder Press:

• 90×8
• 90×8
• 90×8
• 90×8

Tricep Pulldowns:

• 80×10
• 80×10

Overhead Tricep Extensions:

• 80×10
• 80×10

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey
1 Cup Oats

Water Intake:
1.5 Gallons

Rating:

Comments:
New routine… going back to push/pull/legs… with a little more volume this time around.

You should notice a slight difference in form between cable butterflys on incline 1 vs incline 2… my workout partner advised me a few things to change and i like his way a lot better… much better squeeze / feel.

Preworkout Supplements:
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Legs/Back/Traps:
Exercise:

BB Squats:

• 135×15
• 135×15
• 135×15
• 135×6

Leg Press:

• 180×15
• 180×15
• 180×15
• 180×15

SLDLs:

• 95×8
• 95×8
• 95×8
• 95×8
• 95×8
• 95×8

BB Rows:

• 95×8
• 135×8
• 135×8
• 185×3

Deadlifts:

• 135×5
• 185×5
• 225×5
• 275×5

Smith Machine Shrugs:

• BAR IN FRONT
  • BAR+90×10
  • BAR+140×10
  • BAR+180×10
  • BAR+180×10

Italics Denotes Warm-Up Set
Bold Denotes Personal Record

WO Nutrition:
Water

PWO Nutrition:
2 Scoops DE Whey
1 Cup Oats
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Water Intake:
1.5 Gallons

Rating:

Comments:
Leg workout was just pitiful… everything just felt so heavy.

After I finished my friend came to the gym and I asked him what he was doing, he said Back, so I said ‘ahhhhh **** it i’ll join you’ so I did some back too, and traps.

FINAL REVIEW

Overall Rating:
ENERGY:…….l..
FOCUS:…….ll….
ENDURANCE:l
PUMPS:…l_llll….

Comments:
ENERGY:…….l..Only felt “wired” once (first time at scoops). Ever since then it’s been consistent and gradual energy with zero crash.
FOCUS:…….ll….Only felt “zoned in” once (first time at 2 scoops). Ever since then it’s felt like a heightened sense of awareness when i’m in the gym.
ENDURANCE:lGets better after every set.
PUMPS:…l_llll….Nada.…..l..

I think it could be better just a notch in the Energy/Focus/Endurance departments. Not necessarily to the point where i’m wired / zoned in every workout, but where I would rate each and every workout a 9/9/9 or 10/10/10. But for what it is now, it’ll definately get the job done and worked well for me. If you are the type of person that "needs" this type of supplement preworkout, it’s definately worth a shot, especially at it’s price point and for what it has to offer.

Thanks again to Controlled Labs for sponsoring this log. Thanks to everyone who followed along, I hope my log was insightful and offered you something of value.

Workout #10

Preworkout Supplements:
One Serving CL White Flood
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Back/Bis/Abs:
Exercise:

Pull-Ups:

• BWx8
• BWx7 (w/ STRAPS)
• BWx6 (w/ STRAPS)

Seated Cable Rows:

• 190×12 (w/ STRAPS)
• 215×12** (w/ STRAPS)
• 215×12** (w/ STRAPS)
• 215×20** (w/ STRAPS + SPOTTER)

BB Rows:

• Double Overhand Grip
  • 115×8
  • 135×8
  • 135×4
  • 95×8
  • 135×8
• Double Underhand Grip
  • 95×8
  • 135×8
  • 135×8

Lat Pulldowns:

• 150×8
• 100xFAILURE (w/ STRAPS)

Cable Preacher Curls:

• L: 60×8 R: 60×8
• L: 60×8 R: 60×8
• L: 60×8 R: 60×8

Machine Ab Crunch:

• BWx20
• BWx20
• BWx20

Machine Oblique Twists:

• L: 40×10 R: 40×10
• L: 40×10 R: 40×10
• L: 40×10 R: 40×10

Push-Up Position Holds:

• 20 seconds
• 20 seconds

Cardio:

• 2.5 mile outdoor walk/jog

* Denotes Warm-Up Set
** Denotes Personal Record

WO Nutrition:
80oz Water
5 Scoops XF ICE
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

PWO Nutrition:
2 Scoops DE Whey
1 Cup Oats

Water Intake:
2 Gallons

Rating:
ENERGY:…….l..
FOCUS:…….ll….
ENDURANCE:l
PUMPS:…l_llll….

Comments:
Rows, rows, and more rows! Yea buddy!!

I’m nearly out of ICE, so i’ll just call an end to this log now.

Final review will be up shortly.

Workout #9

Preworkout Supplements:
One Serving CL White Flood
One Serving CL Green Magnitude
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

Chest/Tris:
Exercise:

Cable Motion Chest Press:

• 45×12*
• 45×10*
• 60×6*
• 75×3*
• 90×1*
• 105×8
• 105×8
• 105×8

Incline DB Bench Press:

• 75×8
• 75×8
• 75×8

Smith Machine Incline Bench Press:

• BAR+180×5
• BAR+140×8
• BAR+140×11
• BAR+140×8

Cable Motion Chest Press:

• 90×8
• 90×8

Overhead Tricep Rope Extensions:

• 100×10
• 120×8
• 120×8

* Denotes Warm-Up Set
** Denotes Personal Record

WO Nutrition:
80oz Water
5 Scoops XF ICE
1.8g Beta-Alanine (Giant Nutrition ProCarnosine)

PWO Nutrition:
Bruschetta Burger at Applebee’s

Water Intake:
1.5 Gallons

Rating:
ENERGY:…….l..
FOCUS:…….ll….
ENDURANCE:l
PUMPS:…l_llll….

Comments:
Worked out at a diff gym tonight w/ some buddies.

Not locking out my elbows has to be one of the best things i’ve ever done for myself… had to lower the weight on a lot of things but chest was feeling very good.

Besides the first time at 2 scoops, i’ve never gotten the ‘wired’ feeling… but the energy has been very constant/smooth nonetheless.

Almost out of ICE…. so I may have to cut this log short by a workout or two.