4×8 Complex (Ie. do all exercises then repeat).
Bent-over row 20×2# 8,8,8,8
Deadlift 85# 8 80# 8,8,8
Lunge 20×2# 8 18×2# 8,8 13×2# 8
Bicep Curl 13×2# 8,8,8,8
W Press 20×2# 3,3,3,3
Lying 2-arm Tricep Extension 13×2# 8,8,8,8
OH Squat 13×2# 8,8,8,8

Bodyweight 1 legged calf raises 2×25
- Did 1 set half way between above complex, and 1 at end

Feb 6, 2008
Back Squat (medium stance):    55# 10,10
RDL:                 65# 10,10
Bench Press:       55# 5,5,5,5,5
Rack Chins:     bar set 4 holes up, 7,7
BW 1-legged calf raises 25,20
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each

Feb 10
Workout
4×8 Circuit (Ie. do all exercises then repeat).

BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 13# 8,8,8,8
BB OH Squat 25# 8,8,8,8

Bodyweight 1 legged calf raises 2×20
- both done at end of workout.

Feb 13
Back Squat 55# 12,10
RDL  65# 12,12
Bench Press 55# 8,8,8
Rack Chins
BW 1 legged calf raises 25,25
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each

Feb 16
4×8 Circuit (Ie. do all exercises then repeat).
BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 15# 8,8,8,8
BB OH Squat 35# 8,8 25# 8,8
Bodyweight 1 legged calf raises 2×25
- both done at end of workout.

Feb 18
Back Squat 60# 10, 10
Romanian Deadlifts 65# 10,10
Bench Press 60# 5×5
Rack Chins (set at 5 holes) 5,5
Bodyweight 1 legged Calf Raises 25,25,25
Internal/External Rotations, 2 sets each at 2.5#
Various ab exercises (heel press to ceiling, crunches with legs elevated, twisting crunch)

Feb 21
5×8 circuit
BB Bent-over row 50# 5×8
BB Deadlift 80# 5×8
DB Lunge 15# 5×8
DB Bicep Curl 15# 5×8
DB Overhead Press 15# 5×8
Lying 2-arm DB Tricep Extension 15# 5×8
DB OH Squat 15#  5×8
Bodyweight 1 legged calf raises 4×20
- done at end of workout.

Feb 24
Back Squat 60# 10, 10
Romanian Deadlifts 65# 12,12
Bench Press 60# 4×6
Rack Chins (set at 5 holes) 6,6
Bodyweight 1 legged Calf Raises 20,20,20,20
internal/External Rotations, 3 sets each at 2.5#
AB Circuit (various reps, done to fatigue but about 6-10)
2 sets of Reverse Crunch, Hanging leg raise, heel press, reg. crunches, twisting crunch

Feb 26
4×8 (All Exercises) Circuit (Ie. do all exercises then repeat).

BB Bent-over row 50# 4×8
BB Deadlift 75# 4×8<<<<< decreased weight -5 lbs
DB Lunge 15# 4×8
DB Bicep Curl 15# 4×8
DB Overhead Press 15# 4×8
Lying 2-arm DB Tricep Extension 15# 4×8
Front Squats 40# 4×8<<<<< Changed to front squats here, felt great, used the oly style grip here

Bodyweight 1 legged calf raises 4×20
- done at end of workout.

and Various AB stuff.

February 28
Back Squat 60# 12,12
Romanian Deadlift 70# 10,10 <<<<< increased weight +5 lbs
Bench Press 60# 8,6,6 <<<<< couldn’t get 3×8 here today, maybe next time
1 arm db bent rows 30# 10,10
DB Pullover 20# 15 25# 10
Calf Raises 20,20,20,20
Various AB stuff

March 3rd
3×8 (All Exercises) Circuit (Ie. do all exercises then repeat).

BB Bent-over row 50# 3×8
BB Deadlift 75# 3×8
DB Lunge 15# 3×8
DB Bicep Curl 15# 3×8
DB Overhead Press 15# 3×8
Lying 2-arm DB Tricep Extension 15# 3×8
Front Squats 40# 3×8

March 6th
Back Squat 65# 10,10 <<<<< increased weight +5 lbs
Romanian Deadlift 70# 10,10
Bench Press 60# 8, 57# 8,8
1 arm db bent rows 30# 10, 8
DB Pullover 25# 12,12
1 legged Calf Raises 25# 20,20
Various AB stuff

March 12th
Back Squat 65# 10,10
RDL 70# 12,12
Bench Press 58# 8,8,8
1 arm bent rows 30# 10,10

Jan 9, 2008
Narrow Stance Squats 55# 10 60# 10,10,10
RDLs 60# 10,10,10

Jan 11, 2008
Pendlay Rows 60# 10,10,10
Bench Press 55# 7,7,6
DB flyes 18×2# 10,10
Rear delt flyes 2.5×2# 15,15

Jan 15, 2008
Deadlifts 105# 5,5,5
Sumo Squats 75# 6,6,6

Jan 18, 2008
Horizontal Pullups (underhand) 10,10
Yates Row (overhand) 65#8,8
Military Press 45# 5,5
cg chins (negatives) 4,4

Jan 22, 2008
Narrow stance squats 65# 5,6,5
RDLs 75# 6,6,6

Jan 25, 2008
Pendlay Rows 65#6,6,6
Bench Press 55#6,6,6,6
DB flyes 18×2# 10
Rear Delt Flyes 5×2# 10,10,10

January 29, 2008
deadlifts 105#5,5,5,5
Sumo Squats 75# 6,6,6
Lunges 45# 6,6,5

January 31, 2008
Yates Row (overhand) 75#8,8,8
Military Press 45# 6,6,6
CG Chins (negatives) 5,5

I did a sponsored log for Prolab Thermo Fire (Thanks to Vanessa/Dvsness). This is Prolab’s Fat Burner, which you can buy here.

My full log can be found here.

Impressions on Thermo Fire

Thermo fire is helping me lose weight beyond what I normally lose at the same activity level. This may be mostly due to the appetite suppression effect. It is a MILD appetite suppression - I don’t get ravenous, but I’m still hungry enough to want a moderate amount of food (hungry if under 1650 calories that day). Prior to this log, a similar deficit was making me quite ravenous by the cheat day (1 per week).

I lost 2 lbs in 5 weeks (with 5 days off due to illness), and my strength is not down, so it seems to be predominantly fat (biceps are measuring bigger too). This was diet + Thermo Fire, and pretty much no cardio (20 minutes total for the 5 weeks).

I was impressed 2 weeks in, and ordered another bottle. I hope to lose another 2 lbs in the next month.

As for sides, it seems to raise body temperature slightly. I did not feel any crash from it wearing off, and in fact I work out in the evening AFTER it has worn off.

I definitely recommend Thermo Fire to others. It offers a good boost to dieting, good appetite suppression, and (for myself) no negative sides.

Before/After Comparison
This log started December 20th. I did not take any pictures at the start of the log, as I had stayed the same as on November 20th. So, here is an abdominal comparison from November 20th to January 19th, with most of the change occurring since December 20th.

Statistics for 31 Days on Thermo Fire

Measurements January 23rd (Compared to Dec 21st)
(~ 5 days off due to illness)

Weight 126 lbs (-2)
left bicep relaxed 10 5/16 (+3/16)
________flexed 11 1/8  (+1/8)
waist on exhale 27.25 (-.25)
Abdomen on exhale 33 (-.25)
________held in 31 (-5/16)
hips at hipbone  35 ( -0.5)
butt 37 5/8 (-3/8)
left thigh at top 21.5 (-0.5)
left calf 12.75 (+ 1/8)

Nutrition December 21 to January 22nd
Span:   5 weeks
Data: 23 values
Minimum daily value:   1624 kcal
Maximum daily value: 1887 kcal
Average daily value: 1761 kcal
Maintenance calories ~2000-2100 (depends on activity levels)
Average Distribution: F:25% C:44% P:31%

Number of Weightlifting Workouts Starting December 20th
12

Number of Cardio Sessions
1 session of 20 minutes. (yes, I didn’t do a significant amount)

Calorie Summary for Day 1 to Day 9 (1 missing)

Minimum daily value:   1663 kcal
Maximum daily value: 1887 kcal
Average daily value: 1803 kcal
Average deficit ~ 300 calories per day.
Average Distribution: F:22% C:47% P:31%
Measurements Dec 29 (compared with Dec 21)

Height 5′4
Weight 128 lbs (same)

shoulders 37.38 (not retaken)
chest 32.75 (-0.25)
left bicep [relaxed] 10 5/8 (+5/16)
left bicep [flexed] 11 (same)
waist [on exhale] 27 3/8 (-1/8)
Abdomen [on exhale] 33 (- 0.25)
Abdomen [held in] 31 (-5/16)
hips (at hipbone) ~ 35.5 (not retaken)
butt 37 7/8 (-1/8)
top of left thigh 21.5 (-0.25)
left calf 12 3/4 (+1/8)

These ARE really good changes for me. I ordered another bottle so this will be a 2 month log. Got sick around the first of the January, so I had to take several days off. Back on the Thermo Fire now. I am very optimistic about it after those measurements.

December 13, 2007
Pendlay Rows 65# 5 ,5,5,5
Bench Press  55# 5,5,5,5
palm facing db press 20×2# 8,8,8
bent over rear delt flyes 5×2# 8,8,8

december 15, 2007
Deadlifts 105# 5,5 135# 2,2
Sumo squats 65# 8,8,8
Donkey calf raises - 3 sets

december 17, 2007
horizontal pullups (underhand) 8,8,8
yates row (overhand) 75# 6,6,6,6
Military Press 45# 5,5,5,5
cg chins (negatives) 5,5,5,4
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

December  20, 2007
Squats (narrow) 55# 5 65# 5 70# 5,5,5,5
rdls 80#8,8,8
step ups 18×2# 6,6,6 (not alternating)

December 22, 2007
Pendlay Rows 65# 5,5,5,5
Bench Press 55# 5 ,5,5,5
db flyes 18×2# 8,8,8
bent over rear delt flyes 5×2#10,10,10

December 24, 2007
Deadlifts 105# 5,5 135#2,2
Sumo squats 65# 8,8,8

December 26, 2007
horizontal pullups (underhand) 6,6,6
yates row (overhand) 75# 7,7,7
Military Press 45# 6,6,6,5
cg chins (negatives) 6,6,5,5
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

December  28, 2007
Squats (narrow) 70# 6,6,6,6
rdls 85#8,8,8
step ups 18×2# (not alternating) 7,7,5

December 31, 2007
Pendlay rows 65# 6,6,6,6
bench press 55# 6,6,6,6
db flyes 18×2# 10,10,10
bent over rear delt flyes 5×2# 10,10,10

Got sick at the beginning of the month, first workout after that,

 Jan 6, 2008
Incline Bench 45# 8,8,8
Deadlifts 85# 5,5,5
1 arm db rows 30# 8,8,8 (each)

Height 5′4
Weight 127 (-1)
Bust 32.75 (- 3/8)
Waist 27.25 (same)
Butt 38  (- 1/8)
Thigh 21 3/8 (- 1/8)
Calf 12 5/8 (- 1/8)
Bicep relaxed 10 5/8 [-1/8] flexed 11 [- 1/8]

Nutrition
Start: November 26, End: December 8
11 values (2 missing, approx. maintenance those days)

Minimum daily value:       1645 kcal
Maximum daily value:     2145 kcal
Average daily value:     1854 kcal
Average Distribution:     F:25% C:46% P:29%

November 30, 2007
Squats 75# 5,5,5,5
RDLs 80# 8,8,8

December 2, 2007
Pendlay Rows 65# 6,6,10 70# 5
bench press 55# 7,7,7,7
flat db flyes 18# 8,8,8,8

December 5, 2007
Deadlift  100# 5,5,5,5
Sumo squats 65# 6,6,6,6
calves

December 7, 2007
Horizontal Pullups 6,6,6,6
Yates Row (overhanded) 65# 8 70# 8 75 # 6,6
Military Press 45# 6,5,5,5
CG Chins (Negatives) 6,5,5,5
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

Day 1 - Lower w/ deadlift emphasis
Deadlifts 4 sets of 4-8 reps
Sumo Squats 4 sets of 4-8 reps
Walking lunges 4 sets of 4-8 reps

Day 2 - vertical upper
Incline DB Press 3 sets of 8-11 reps
Yates Row 4 sets of 4-8 reps
Military Press 4 sets of 4-8 reps
OH DB Press with palms facing e/o 3 sets of 8-11 reps

Day 3 - lower w/ squat emphasis
Squats 4 sets of 4-8 reps
RDLs 4 sets of 4-8 reps
Reverse Lunges 4 sets of 4-8 reps

Day 4 - horizontal upper
Pendlay Rows 4 sets of 4-8 reps
Flat Bench Press 4 sets of 4-8 reps
flat db flyes 3 sets of 8-11 reps
bent over rear delt flyes 3 sets of 8-11 reps (or what I can do, these are hard )

Workouts:

nov 11, 2007
Squats 45# 6 55# 6 65# 6 75# 5 75# 5
RDLs 75# 8 80# 8,8
Reverse Lunges 20# 6,7,6
Nov 14, 2007
Pendlay Rows 65# 6,6,6,6
Flat Bench Press 55# 6,6,6,6
flat db flyes 20# 6,6,6
bent over rear delt flyes 5# 10 7.5# 5,5

Nov 16, 2007
Deadlifts  100#5,5,5,5
Sumo Squats 65# 5,5,5,5
forward db lunges 23# 4,4,4,4

November 19, 2007
Incline DB Press 20# 11,11,11
Yates Row 75# 6,6,6,6
Military Press 45#5,5,5,5

nov 21, 2007
Squats  75# 6,6,6,6
RDLs 80# 6,6,6,6
Reverse db Lunges 23# 4,4,4,4

nov 24, 2007
Pendlay rows 65# 5,5,5,5
bench press 55# 6,6,6,6
flat db flyes 15#11,11,11
rear delt flyes 7.5# 5,5,5

Nutrition (From Nutridiary)

Start:       Nov 10 2007
End:     Nov 25 2007
Data:     16 values

Minimum intake:     1723 kcal
Maximum intake:     1941 kcal
(Corrected) Average expenditure:     2150 kcal

Average intake:     1830 kcal
Average expenditure:     2150 kcal
Total difference:     -5120 kcal
Total Estimated weight loss:     1.46 lbs

* I’ve been losing an average of 0.6 lbs per week since October 4th, with average calories of 1854. This translates to a 300 calorie daily deficit (0.6 * 3500/7), which means my maintenance calories are about 2154.

Height 5′4
Weight 128 (-1)
Bust 33.125 (-0.875)
Waist 27.5 (-0.25)
Belly in 31.0 (- 0.375)
Hips 35.25 (same)
Butt 38.25 (-0.25)
Thigh 21.5 (-0.25)
Calf 12.75 (-0.25)
Bicep relaxed 10.75 [same] flexed 11.125 [-0.125]

Workouts

Nov 3, 2007
Pendlay Rows 65# 8 70# 6,5
Flat Bench Press 55# 8 57# 7,8
Flat db flyes 18×2# 10,8,8
Bent over rear delt flyes 5×2# 10,10,10

Nov 6, 2007
Deadlifts 95#8,8,8
Sumo Squats 65# 8,8,6
Walking lunges 18×2# 8,8

nov 8, 2007
Incline DB Press 23×2# 8,8,8
Yates Row 70#8,8,8
OH DB Press 18×2# 8,8,8
OH DB Press with palms facing e/o 18×2# 6,6,5