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The Effects of the MicroTest Stack on the Average College Kid an ISplisgardt Log

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Isplisgardt
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« Reply #15: November 02, 2012, 06:04:18 PM »
Friday November 2, 2012

Fooing Arm Friday!

Weight: 184.3lbs

I had a class at noon today, but like most Fridays, I didnt go because he doesnt count attendance and reads directly from the online notes, but I try to go to that class because there is this girl in there that is really cute, but different and I have been saying since August I was going to talk to her, but I always get to nervous and have yet to do it(I get a mangina in these moments  :-[ ) So i slept in and woke up around 11am. I ate some oatmeal and a banana for breakfast.  After breakfast I went to Kroger to load up on some groceries and went to GNC and got some more fish oils.

Got back around 3:00 and ate some steak with some green beans for lucnch at around 4pm.

My roommate and I headed for the gym and started at 6.  Today I mixed some test powder with the Labrada Super Charge NO Extreme(Pump for the gods) Worked out in my cutoff and some shorts along with my Reebok Reflex Transitions and had my hype rap going.

We walked to the gym and its about a 20 minute walk, did some stretching when I got there.

Alternating Dumbbell Curls with 3 sec squeeze: 12x25, 10x35, 8x40, 7x45
Pinwheel Curls: 12x30, 10x35, 8x40

Triple SuperSet:
Dumbbell Preacher: 12x25, 10x30, 8x35
Reverse Wrist Curls: 15x30, 12x40, 10x40
Wrist Curls: 12x70, 12x80, 10x90

Incline Alternating Curls with 3 sec squeeze: 12x25, 10x30, 9x35
Cable 21s Wide grip, regular grip, close grip 1 set each: 21x42.5, 21x50, 21x42.5
Rope Pushdowns with 2 sec squeeze: 12x35, 10x42.5, 8x50
Incline Skull Crushers with EZ Bar Narrow Grip: 20x50, 15x60, 12x70, 12x70
Bench Dips to Failure: 30, 25, 25

Situps: 5 sets of 25
Cardio: 15 minutes spin cycle

Start: 6pm
End: 730pm

Drank my shake at 735pm and just ate my post workout meal of 7 egg whites 1 whole egg, oatmeal, some turkey bacon, and a glass of milk.  My forearms are cramping up really bad, hurt to brush my teeth and what not. I have also been experiencing the liquid yellow deuces tonight, not enjoying that one!

Tomorrow is my true off day because even though I do not lift on Tuesday I do alot of walking
« Last Edit: November 02, 2012, 07:04:35 PM by Isplisgardt »
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Isplisgardt
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« Reply #16: November 09, 2012, 12:40:04 PM »
Sorry for the delay in all these posts, the internet at the complex has been down for awhile and I didnt want to type this out on my phone.

Saturday November 3, 2012

Weight: 186.5

Today was an off day for me, I slept in till about noon and then finally got up and started moving.  For breakfast I had some oatmeal eggs and toast.  My roomate and I then headed to the mall just to walk around and do something which was then followed by a trip to Wal Mart.  That night we prepared ourselves a breakfast feast which included 5 pancakes, 1lb of bacon, 5 eggs, and hashbrowns per person.  

I took my test powder that afternoon with my first meal of the day as directed on the lable.

Not very exciting, but a late night plus an off day leads to a long slow and boring day.
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« Reply #17: November 09, 2012, 01:00:21 PM »
Sunday November 4, 2012

Super Chest Sunday:

I know earlier I said Sunday was back, but I have been going to the gym with my friend and it was chest day for him so I just shifted the days around a bit.

Woke up at about 9am and made myself my usual eggs, oatmeal, and toast for breakfast.  I then began to study for my Physiology exam and after a few hours turned on some football.  At about noon I made myself a chicken breast with some rice and hot sauce.  I then ate 2 peanut butter sandwiches at about 3PM as a pre workout meal.  At 4PM I ate my smarties and mixed 2 scoops of Jack3d Micro with Test Powder and drank that before the workout which started at about 5pm.

The walk to the gym was about 20 ice cold minutes.  When I got there I did some extensive shoulder stretching because my shoulders are both in bad shape, one from baseball and the other from a lifting injury that happened my sophomore year of high school. Did some push ups to get my chest and tris warmed up a bit.

Sipped on some Defy and water throughout the workout.

Bench Press: 15x135, 8x185, 6x205, 5x215, 5x225, 5x225 (had a spotter help a little on the 225 sets, 5x5 was the style here)
Decline Bench Press: 15x135, 12x185, 8x205
Incline Dumbbell Press: 10x65, 8x70, 8x75, 5x80 (After this my shoulders had gone numb and hurt, but I kept going)
Incline Dumbbell Fly: 12x25, 10x30, 8x35

Super-set:
High Cable Flies: 12x20, 12x25, 10x30
Dumbbell Pullovers: 15x40, 12x45, 10x50

Low Cable Flies: 12x15, 10x20, 10x20
Pec Deck Machine: 12x105, 10x115, 8x120
Machine Press: 12x130, 10x150, 8x160

Start: 500pm
End: 635pm

I bring my protein powder in my smart shake with me and consume it right when I am done lifting.

I probably over worked myself but strangely I was not all that sore, but my chest would cramp when I reached across my body or flexed
 
When I got back to my apartment I prepared myself a turkey burger with some green beans and sweet potatoes and began to study some more since I hate SNF thanks to Chris Collinsworth

 
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« Reply #18: November 11, 2012, 06:10:15 AM »
Nice log man, very thorough.

Gunna fill in Nov 4-9 or can we just assume all went according to plan?   ;) You don't really remember what you ate last week do you?
while (!dead())
    keep_lifting();


Isplisgardt
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« Reply #19: November 12, 2012, 03:48:27 PM »
Nice log man, very thorough.

Gunna fill in Nov 4-9 or can we just assume all went according to plan?   ;) You don't really remember what you ate last week do you?

Im gonna fill it all in, and when it comes to this, I figured this would happen where I fall behind so I wrote everything down in my handy dandy logbook
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Isplisgardt
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« Reply #20: November 12, 2012, 03:58:05 PM »
Monday November 5, 2012

Weight 187.5lbs Once I get to 190 I may start to recomp and cut down

I originally planned to lift back today, but after my chest day my shoulders where killing me, so knowing I didnt have class on Tuesday because of the election I pushed back day back, so Today ended up being an off day.

I woke up at 8am and ate some Honey Nut Cheerios and mixed up a shake for breakfast, not ideal but I had some last second cramming to do for an exam which shall not be talked about....

Finished up all of that nonsense and walked the 35 minute walk to the Nursing Building and took my exam which was rough (the class started at noon).  After that I went to my psych class where I ate 2 PB sandwiches and a granola bar.  I sat through that class and then headed back to my apartment. According to Nike+ I walked 3.87 miles.  When I got back I sat down and worked on some chemistry home work.  I did not really feel like cooking much so I made a chicken breast and cut it up and threw it into a salad with some Italian Dressing on it and ate that for my dinner which is when I drank my test powder. I know it says to take with breakfast, but the explosive deuces are not good during classes so I usually mix it with my PWO or drink it with dinner.

Later that night my roommate and I were going to go to the midnight release for Halo 4, yea I love Halo, so we chilled watching Breaking Amish(Hilarious) until about 9pm which is when we left.  Got Halo came back home and played for hours, but thats a Tuesday so we will stop here.
« Last Edit: November 12, 2012, 03:59:36 PM by Isplisgardt »
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« Reply #21: November 12, 2012, 04:09:20 PM »
nice detail. in on this
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Isplisgardt
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« Reply #22: November 12, 2012, 04:29:03 PM »
Tuesday November 6, 2012 The Day Democracy Ended

Happy Election day I guess, didnt end well and Im not a Rep or a Dem, but I wont lie, I didnt even vote but Ill stay away from politics here because if it is two things I can rant about forever its politics and my hatred for anything made by Apple.

So I ended up playing Halo until about 4am and then I went to bed. Woke up at 12:30 and ate 8 eggs oatmeal and 2 slices of toast for breakfast.  Not having class was very enjoyable so basically I was not in a hurry all day.  After breakfast I started doing laundry which I feel like I do way too often.  At about 2pm I made myself some chicken and brown rice as my PWO meal.

At 315pm I mixed some NO Bull and ate my smarties to get ready for my 345pm workout. No TP today since the directions say 6 on 1 off.

At 340 I mixed up my Defy Black and took the short walk for the gym.

Todays gym attire was a white kirkland shirt with some Mizzou shorts and a pair of Reebok Tansistions.  I wore gloves today as well which I hate doing because it makes me feel like a sissy.

I started off with a 5min warmup on the elliptical machine and some good stretching.
Lat Pull Downs: 12x100, 12x110, 10x145 (more of a warmup to get a pump going)
Pull Ups(60 reps total for workout) 8,7,6,6,6
Barbell Rows (both overhand grip) 10x135, 8x155, 6x165
Cable Rows: 12x100, 10x130, 8x160, 6x190, 10x115(3 sec squeeze on last set)
Pull Ups: 8,7,6,6

Sit Ups: 5 sets 25 reps

Cardio: Walk on 15% incline for 20 minutes on speeds between 3.5 and 4.5

Start Time: 3:45 PM
End Time: 5:05 PM

I got back to my apartment where I mixed a shake with some water and drank that at around 5:12 PM.

At 6:15 I made 8 eggs oatmeal and two slices of toast for dinner, in case you cant tell I like eggs and toast.

Overall it was a pretty good workout and a good day in general, just depressing knowing I had classes again the next day.  That night I also mixed up a Casein shake before bed since my shoulders were still a little sore.
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Isplisgardt
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« Reply #23: November 12, 2012, 04:30:47 PM »
nice detail. in on this

Thanks, I take pride in my detail, I learned it from school, I often competed in county science fairs and made it to states once for it, so yea im a science nerd, or I used to be, which taught me all details in a longitudinal study were important, even though it is a short one.
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Isplisgardt
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« Reply #24: November 12, 2012, 05:16:44 PM »
Wednesday November 7, 2012

188.2lbs

Women Shoulder Wednesdays: A crack at myself, gotta motivate myself somehow...

Today I slept in until 8am which isnt early but at the same time for a Wednesday it is.  I woke up and made myself some 4 eggs and had a bowl of cereal with it this morning. I eat alot of eggs, I know, but this is why Walmart sells them by the 5 dozen.  I made myself   2 sandwiches, some chicken and rice, and also packed 2 baggies of granola.  I headed off to my first class, a pointless recitation for US history which started at 10am.  When that class ended I ate one of my granola snacks on the way to my physiology class which began at noon.  I was really bummed though because I only go to that class most of the time because of that girl and she wasnt there >:( ! But anyway I then ate one of my sandwiches and the other granola snack before my Psychology class started.  After that it was off to my Chemistry help class where I ate my chicken and rice while doing my homework for chemistry and actually learning how to do the calculations.  Once that class was over I headed back to the apartment while eating my last sandwich.

My Wednesday classes go from 10am to 550pm, it blows more than Kim Kardashian...

By the time I got back to my apartment it was 615 and I immediately mixed up one scoop of Jack3d Micro and test powder to get a workout in starting at 650pm.

I mixed in my Defy as usual and headed out at 645pm. Today I wore my Reeboks with a UK shirt and some black Nike sweats. The taste of Defy by the way is second to Creacore, so compared to Modern BCAA this isnt very enjoyable, but it was free so I wont complain too much.

Started off with 5 minutes of cardio followed by my physical therapy stretches to help give my women shoulders some life for the workout.

Lateral Raises: 15x15, 10x25, 8x30, 5x35
Dumbbell Shoulder Press: 10x55, 10x60, 8x65, 4x70
Front Raises: 12x25, 10x30, 9x35, 6x40
Rear Dumbbell Flies: 12x10, 10x15, 10x15, 7x20
Dumbbell Shrugs: 8x95, 7x100, 7x100

Start: 650PM
End: 745PM

Got back to my apartment and I really was not in much of a culinary mood so I mixed two scoops of whey with 12oz of Skim milk and ate some uncooked Ramen without the seasoning packet.

Had a decent workout, but I just dont like shoulder day all that much, but its necessary so I push myself through it.

After eating I just chilled and ended up falling asleep just past 1130pm.
 
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Joshuaco
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« Reply #25: November 12, 2012, 05:16:56 PM »
You need to talk to that hot girl in your Friday class too!!  ::)
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Isplisgardt
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« Reply #26: November 12, 2012, 05:53:31 PM »
You need to talk to that hot girl in your Friday class too!!  ::)

Its the same class! I wouldnt say shes hot, but shes different from every other stuck up sorority girl, but in a very cute way. I will talk to he wednesday and log it!
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Isplisgardt
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« Reply #27: November 12, 2012, 06:21:46 PM »
Thursday November 8, 2012

Today was interesting to say the least....

I swear I set my alarm for 9am, but I guess not because I never heard anything and when I woke up it was 1145 am, the problem with that is that I had a class that started at 11... so its safe to say I missed that class and I was afraid of missing it not because it mattered because it doesnt, I sleep through it all the time and still have an A, but because I knew if i missed it that I would struggle to make it to my chemistry class at 330. By now I am sure you know what happens next... But anyway my first meal of the day was some chicken and jasmine rice which I ate at 1230.

By that time I pretty much decided I wasnt going to class and I was going to have a 4 day weekend because my lone Friday class was canceled, so I went to Wal Mart to get some stuff to help organize my room and make it look and smell better along with some minor groceries.  By the time I got back it was 330PM so I ate a PB sandwich.

An hour after my sandwich I mixed up some Micro and Test powder for a 5pm leg workout. Hooray Legs....

Got to the gym at 505, a little late but no biggie, still within the 30-45 min Micro window. I was wearing some Adidas sweats with a UK hoodie and my old school vans.

Started with 5 minutes of Cardio followed by 3 30sec wall sits and some stretches
Leg Extension: 30x55, 30x55, 30x55 (Just my basic quad warmup never do these for size or heavy weight)
Squats: 12x135, 8x215, 8x225, 5x245 (I left my belt in my room)
Dumbbell Lunges: 10x40s, 10x50s, 8x55s, 5x60s
Leg Curls: 12x100, 10x115, 8x130, 7x145
Calve Raises 21s 7s, 7i, 7o: 21x235, 21x235, 21x235
Good Mornings: 8x95, 7x105, 5x115

Start: 505PM
End: 600PM

I drank my shake when I got back at 607PM and ate my post workout meal of a Turkey Burger and some peas and raw carrots at 7Pm

I didnt have class the next day so me and my roomate spent a substantial amount of time playing Halo 4 that night, I ended up going to sleep around 2AM Friday morning.
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Isplisgardt
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« Reply #28: November 12, 2012, 06:56:23 PM »
Friday November 9, 2012

Thank God its Arm Day!

Weight: 189.6

So my roommates mom and hot sister were coming down this weekend for some UK cheerleading clinic and even though shes only in high school, she will be at UK next year so who cares!  Had to make a good impression so after I woke up at 1140 and ate some Cheerios for breakfast I went to go get a nice haircut, gotta make that good first impression! I figured it would only take about 30 minutes, but I was wrong. By the time I got back it was 2pm, it took an hour and a half to get my hair cut which is crazy.  When I got back I ate 2 PB sandwiches at 230PM so I could hit the gym by at least 4.

At 330 I mixed my test powder with my NO Bull and PWO smarties and go ready to kill it in the gym.  Today I lifted in a red shirt with some black shorts and my Nike Air Maxs, of course the shirt was a size too small its arm day!

Got to the gym at about 4pm and began to do my warm up cardio and very light stretching.
I decided to begin with Triceps today.
Straight Bar Cable Pushdowns: 15x35, 12x42.5, 10x57.5, 7x72.5
Reverse Grip Cables: 15x35, 10x42.5, 8x50, 5x57.5
Skull Crushers: 12x40, 10x60, 8x70, 6x80
Close Grip Bench: 8x135, 6x155, 5x165
Bench Dips to Failure: 30,30,28

Biceps:
Dumbbell Curl with 3sec holds: 12x25, 10x35, 10x35, 10x40
Incline Dumbbell Curl: 12x25, 10x30, 8x35, 6x40
Dumbbell Preacher Curl: 12x25, 10x30, 8x35, 7x40
Hammer Curl: 12x30, 10x35, 8x40, 5x50

Cable Crunches: 25x95, 25x95
Sit Ups 3 sets of 25 reps

I would have done cardio but my roommates mom and sister were here and I was holding up dinner so I had to hurry back and get ready to go.

Start: 400Pm
End: 535PM

I got back around 540 and drank my shake and got ready to go out to eat.  We went to a local Italian place and I got some chicken pasta it was pretty good then we went to the mall for a little.  My roommate and I knew of a party, but since our roommates family was here and his sister we decided not to go and party on Xbox Live instead.

Once again we played the game throughout the night and ended up going to bed pretty late.

« Last Edit: November 12, 2012, 07:00:03 PM by Isplisgardt »
Its never to late to be the person you want to be

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Isplisgardt
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« Reply #29: November 12, 2012, 06:58:12 PM »
The liquid yellow TP deuces are killing me every night, its not enjoyable, but I am leaning out and have a little strength boost so I dont care too much about it. I am breaking out on my shoulders a little bit but nothing to major. Ill catch up on the rest of this tomorrow but I have an 8am tomorrow which means early morning and I have two exams over the next 3 days so I have to hit the books hard
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