zunxin’s Progress Journal

Been at it since Dec with no break in between so will be taking a week off and heading to Koh Tao, an island off Koh Samui Thailand, for some freediving.

Just going to bring multi-vites, creatine and CLA along with me and forgo the protein shakes. Will eat as clean as I can, most likely fish and rice everyday hah! ZERO TRAINING.

Looking forward to it and coming back fresh, rested and recharged. A tan would be nice too

hmm in time for the fullmoon party too

Been stacking Supremacy with Amplitude for about 11 days now but I cant be sure what its doing. Quite unlike the experience i’ve had with Amplitude but we’ll see how it goes

I seem to be more tired or more in need of rest.
Strength increase seems somewhat touch and go. Increase noted in some exercises but in others less so in lieu for better form.

Since it is a test boosting product, I do notice a little more sexual excitement. I dont know about the alpha male feeling some have noted with this product. To me these are quite subjective areas so will look towards the physical and strength gains after i finish it’s course.

zzz

After reading articles about not overdoing set after set for certain muscle groups, I changed my routine around to be more in line with the advice.

Workouts can almost be done in an hour or just slightly over leaving me still energized and ready to do more (I find myself sneaking in some extra after gym cardio too lol). A little concerned if its not enough but i guess we’ll see after a month if the gains are better.

Still sticking to eating clean. I enjoy it immensely. Every week feels like a milestone to conquer and every successful week of eating clean a reward in itself. So much so that i loathe and dread when I’m forced to break it, even just slightly.

I feel unstoppable.

hmmm…I wonder if this feeling is due to the effects of the Supremacy supplements lol

Just started stacking Supremacy with Amplitude and rearranged the workouts in the gym. Hoping to see better results in the weeks ahead and have upped my carb intake in hope to help put on more lean mass

Read a number of articles about over training and not optimizing workouts and contemplated changing my approach the past 2 weeks. Factoring in my existing commitments and trying to give enough space for rest, this is what I’ve come up with

Sunday: Chest/Biceps/Forearms (Morning) + Run (Night)
Monday: Abs
Tuesdays: Triceps/Legs (Night)
Wednesday: Swim (Morning)
Thursdays: Run (Morning) + Back/Shoulders/Abs (Night)
Friday: Swim (Morning) + Martial Arts (Night)
Saturday: Rest

Gym work based primarily on a 3 Day split.
Abdominal routine not listed.
Week 1 and 2 rotation for variation.
Runs are 6-8km
Swims are 1-1.5km

Week 1:
Day 1
Chest

• Incline Bench Press: 3×10
• Flat Bench Flyes: 3×10
• Decline Barbell Press: 3×10
• Cable Crossover: 3×10

Biceps

• Incline Dumbbell Curl: 2 x 8-12
• Preacher Curls: 2 x 8-12
• Drag Curls: 2 x 8-12

Day 2
Triceps

• Triceps Bar Pushdown: 2 x 8-12
• Seated Triceps Press: 2 x 8-12
• Machine Triceps Extension: 2 x 8-12

Legs

• Hack Squat: 3 x 8-12
• outer Thigh Abductor: 3 x 8-12
• Inner Thigh Abductor: 3 x 8-12
• Standing Calf Machine: 3 x 8-12
• Seated Calf Machine: 3 x 8-12

Day 3
Back

• T-Bar Row: 3 x 8-12
• Underhand Cable Pulldowns: 3 x 8-12
• Lateral Pulldowns: 3 x 8-12

Shoulders

• Seated Dumbbell Press: 3 x 8-12
• Dumbbell Front Raises: 3 x 8-12
• Cable Seated Rear Lateral Raise: 3 x 8-12

Week 2:
Day 1
Chest

• Incline Barbell Press: 2 Rest-Pause Sets (1 set = 8-10>20sec pause>failure>20sec pause>failure
• Dumbbell Flyes: 3 Sets Of 8-10
• Dips: 2 Sets To Failure
• Machine Flyes: 2 Sets Of 12
• Pushups: 1 Set To Failure

Biceps

• Wide Grip Barbell Curls: 2 x 8-12
• Close Grip Barbell Curls: 2 x 8-12
• Hammer Curls: 2 x 8-12

Day 2
Triceps

• Triceps Rope Pushdown: 2 x 8-12
• Seated EZ-Bar Triceps Extension: 2 x 8-12
• Lying EZ-Bar Triceps Extension: 2 x 8-12

Legs

• Leg Extensions: 3 x 8-12
• Hamstring Curls: 3 x 8-12
• Leg Press: 3 x 8-12
• Calf Press Machine: 3 x 8-12
• Standing Calf Machine: 3 x 8-12

Day 3
Back

• Seated Cable Rows: 3 x 8-12
• Wide Grip Pull-Ups: 3 Sets To Failure
• V-Bar Pulldown: 3 x 8-12

Shoulders

• Military Barbell Press: 3 x 8-12
• Dumbbell Side Lateral Raises: 3 x 8-12
• Bent Dumbbell Lateral Raises: 3 x 8-12

I wanted to keep leg, bicep and tricep training days away from friday because I wanted to be fresh for martial arts. Am also trying to avoid running a day before and after legs day to give them time to rest. I figured that swimming might be ok but we’ll see how that goes.

I dropped the number of sets to avoid over doing the smaller muscle groups and tried to add in more variation

Tomorrow will be the last day of the 4 weeks on Neogenix Amplitude. so far the results have been encouraging and I will be stacking both Amplitude and Supremacy for the next 4 weeks

23rd day on Neogenix Amplitude.

Exercise:
Triceps
Seated Cable Rows: 77kg×9, 67kg×10, 67kg×9
V-Bar Pulldown: 67kg×10, 77kg×10, 77kg×10
Pull-Ups (3 sets to failure): 12, 9, 8

Shoulders
Military Barbell Press: 60lb×12, 70lb×9, 70lb×8
Dumbbell Side Lateral Raises: 25×12, 30×8, 25×10
Bent Dumbbell Lateral Raises: 20×15, 20×10, 20×10
Barbell or Dumbbell Front Raises: 20×12, 25×10

Energy Level:
Good. couldn’t wait to hit the gym

Mood:
Sleep was good as usual so far with Amplitude. well rested, mood calm and positive.

Meals:
Breakfast: Kashi GoLean cereal with skim milk + banana and 2 egg whites (1 yolk)

Lunch: Wholemeal sandwich with lettuce, tomatoes, zerofat cheese and beef. 1 orange

Dinner: Grilled chicken, rice and a large portion of  leafy green vegetables. 1 orange

3 protein shakes spread in between as per normal

Missed out a few days on logging progress into the blog but made sure to update the workout tracker. It can take some time putting everything down which eats into bed time at night and I wanted to try to squeeze in more rest the past few days.

In general, strength is constantly improving to date. Im really quite surprised how well this is working out and ordered Supremacy to stack with the next bottle of Amplitude to see how that fairs. Also ordered some Now fish oils to add DHA/EFA into the mix.

Been reading some articles about overtraining risk and am not sure if i am optimizing my efforts. currently its;
Sunday: Chest/Biceps (Morning) + Run (Night)
Tuesdays: Triceps/Legs (Night)
Wednesday: Swim (Morning)
Thursdays: Run (Morning) + Back/Shoulders (Night)
Friday: Swim (Morning) + Martial Arts (Night)
Saturday: Rest

Am i putting enough rest between? hmmm

21st day on Neogenix Amplitude

Exercise:
Triceps
Bar Pushdown: 66×12, 77×11, 77×9
Seated EZ-Bar Extensions: 65×12, 75×9, 75×8
Kneeling Cable Extensions: 80×12, 95×11, 95×9

Legs
Leg Extensions: 209×12, 253×12, 253×10
Hamstring Curls: 90×12, 110×8, 90×10
Standing Calf machine: 220×12, 240×12, 360×9
Leg Press: 231×12, 253×8, 231×8

Energy Level:
ok. since most gym sessions are at night after a long day, i do tend to feel tired but i perk up once i walk into the gym

Mood:
Sleep is sound everynight. just need to find a way to get more hours in. mood otherwise calm.

Meals:
Breakfast: Kashi GoLean cereal with skim milk + banana and 2 egg whites (1 yolk)

Lunch: Wholemeal sandwich with lettuce, tomatoes, zerofat cheese and chicken. 1 orange

Dinner: Grilled chicken, rice, steamed cob of corn and a large portion of steamed leafy vegetables. 1 orange

3 protein shakes spread in between as per normal

Misc notes:
Average strength increase noted on the following exercises between april 21th and april 28st

Seated EZ-Bar Extensions
average weight: 65lb vs 71.6lb. diff: +6.6lb
average rep: 10.6 vs 9.6. diff: -1

Leg Extensions
average weight: 231lb vs 238lb. diff: +7lb
average rep: 11.3 vs 11.3. diff: none

Leg Press
average weight: 223.6lb vs 238.3lb. diff: +14.7lb
average rep: 9.3 vs 9.3. diff: none

Average strength increase noted on the following exercises between april 16th and april 28st
(comparing similar named exercise)

Bar Pushdown
average weight: 61.3lb vs 73.3. diff: +12lb
average rep: 11.6 vs 10.6. diff: -1

Kneeling Cable Triceps Extension
average weight: 76.6lb vs 90. diff: +13.4lb
average rep: 9.6 vs 10.6. diff: +1

Standing Calf Raises
average weight: 233.3lb vs 240. diff: +6.7
average rep: 11 vs 11. diff: none

11th day on Neogenix Amplitude

Exercise:
Chest
Incline Bench Press: 90×12, 120×11, 140×8
Flat Bench Flyes: 160×12, 180×7, 160×10
Decline Barbell Press: 140×12, 180×10, 180×9
Cable Crossover: 60×10, 60×7, 45×12

Biceps
Standing Barbell Curls: 50×12, 60×12, 70×8
Close grip Preacher Curls: 95×12, 110×8, 95×12
Concentration Curls: 20×8, 15×10, 15×10
Drag Curls: 35×10, 25×10
Energy Level:
Energetic at the start but tired by the end of the day. decided to move tonights run to tomorrow morning early.
Mood:
Sleep was good but short the night before as i went out. mood otherwise calm.

Meals:
Breakfast: Kashi GoLean cereal with skim milk + banana and 2 egg whites (1 yolk)

Lunch: Tofu and leafy greens. 2 oranges

Dinner: Grilled top side beef and a large portion of  asparagus. 2 plums

3 protein shakes spread in between as per normal

Misc notes:
Strength increase noted on the following exercises
(average across all sets and reps for a mentioned exercise - april 5th and april 19th)

Incline Bench Press
average weight: 93.3lb vs 116.6lb. diff: +23.3lb
average rep: 10.6 vs 10.3. diff: -0.3

Flat Bench Flyes
average weight: 140lb vs 166.6lb. diff: +26.6lb
average rep: 12 vs 9.6. diff: -2.4

Decline Barbell Press
average weight: 143.3lb vs 166.6lb. diff: +23.3lb
average rep: 12 vs 10.3. diff: -1.7

Cable Crossover
average weight: 51.6lb vs 55. diff: +3.4lb
average rep: 8.6 vs 9.6. diff: +1

Barbell Curls
average weight: 50lb vs 60. diff: +10lb
average rep: 11.3 vs 10.6. diff: -0.7

Close grip Preacher Curls
average weight: 100lb vs 100. diff: none
average rep: 9 vs 10.6. diff: +1.6
Still had energy left to do 2 extra sets of drag curls