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Acerola's Fall Shred Featuring Iron Legion's Xi-Kt

iron legion xi-kt

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#26 Acerola

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Posted 21 September 2015 - 01:29 PM

Day 8 

 

Yesterday about the time I was relaxing post workout I started to feel the onset of what seems like a typical upper respiratory infection. Nothing too major, just a bit achey, sniffly, sore throat (not helped by super skunk apparently). Didn't sleep great but didn't wake up feeling much worse. I'm hoping emergen c, green vibrance and lots of other green veggies today will be enough to fight this one back. Suffice to say, I decided to train. As you might imagine, nothing too impressive to note about this one other then I made it through and perspired like I was on the stand facing life. 

 

Tapered back down in T3, didn't use Clen. Weight has bounced around between 231-236. Today 234. 

 

Shoulders

 

DB OH Press

 

20 @ 15

15 @ 30

4 x 12 @ 60

 

BTN Press

 

6 x 10 @ 45, 65, 85, 95, 95, 95

 

Arnold Press

 

4 x 12 @ 15, 25, 35 

 

Rear Delt Cable Crossover --> Using new cybex station for this, much better suited for this movement compared to our old setup

 

4 x 10 @ 5, 15, 15, 15 

 

Rear Delt Fly Machine--> Cybex Upgrade, LOVED the new hand placement/range of motion, this will add mass for sure

 

3 x 12 @ 30, 50, 70

 

15 Minutes LISS Cardio



#27 NY Muscle

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Posted 21 September 2015 - 05:36 PM

Sorry if I missed it. You apply XI-KT 2 times a day and if so what times?

#28 Acerola

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Posted 21 September 2015 - 06:19 PM

I only apply once. Post shower when its convenient, typically in the morning. It takes a little while to dry.



#29 Acerola

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Posted 22 September 2015 - 08:16 PM

Day 9

 

Wasn't feeling 100% and had a brutal day of back to back obligations peppered with interpersonal strife. As has been the theme of this log, I took these setbacks and channeled them into righteous indignation and fury.

 

Crushed a back session and I feel better for it. Weight is at 232 and seemingly headed in the right direction. Vascularity and Pump training tonight were proper. I love the mind muscle connection with the XI. Can definitely get ridiculously rock solid with this while lifting and I love it.  Drenched in sweat whole upper body heaving and pumped to the max.

 

Despite my better judgement, I've kept up T3/Clen/Keto dosing.  Definitely will not be doing that again should I feel under the weather, especially if I decide to train. I was legitimately a little bugged out to see my heart rate at 181! while doing cardio this evening. Today I also noticed my hands shaking subtly fwiw. 

 

Back

 

New Cybex Row----> As has been the theme with all the new gym equipment, i love the range of motion of these new pieces. This replaces one of my former favorite machines, the rear delt row and is much much better at targeting the whole of the back from top to bottom.

 

20 @ 50

15 @ 90

3 x 12 @ 110, 130, 150

5 x 5 @ 170, 190, 210, 230, 250

 

Yates Row (Smith)

 

5 x 12 @ 135, 225, 225, 225, 225, 225

 

Dual Hand Lat Pull Down (Wide)

 

2 x 12 @ 70, 90

 

Dual Hand Lat Pull Down (Neutral)

 

4 x 12 @ 90, 90, 90, 90

 

Dual Hand Low Row

 

3 x 10 @ 120, 120, 120

 

Face Pull

 

3 x 12 @ 50, 70, 70

 

DB Shrug

 

3 x 12 @ 70, 70, 70

 

BB Shrug (Smith)

 

4 x 12 @ 135, 225, 225, 225 

 

15 Minutes Eliptical

4 Minutes Jog/6 Minutes Walk 


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#30 Triton_

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Posted 22 September 2015 - 09:16 PM

I could probably search but I want to hear your opinion? How come you did Yates row rather than regular bb rows. Never done them before because I have lower back problems but maybe this could be an alternative. Thanks

(I have done regular BB rows but the weight I feel good with tears my back up the next day and any lighter feels pointless)

#31 Acerola

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Posted 22 September 2015 - 09:21 PM

Normal BB Rows and/or Pendlay Rows never really felt natural to me. I programmed them in the very beginning when I did a very simple A/B split but I never progressed very far.

 

I saw John Meadows recommend the Yates Row with a Smith Machine as a mass builder. I don't think he called it a Yates Row btw but thats what it reminded me of in form. I probably read about it on T Nation. 

 

Since making these a more main move, I've definitely improved my back. I enjoy shooting for heavy strength sets and mass sets. Both work well for me with this particular movement. I feel depending on angle, you can hit Lats/Traps/Bis hard. 


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#32 Triton_

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Posted 22 September 2015 - 10:34 PM

Nice, thanks man

#33 Acerola

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Posted 23 September 2015 - 03:28 PM

Day 10

 

As a sweaty ass man, I can honestly say, this week, despite the fact the gym is still bumping AC, has been some of my absolute most drenched workouts ever. XI/Clen/T3/Fully Loaded = MAN MUSK. At this point I kind of see it as a negative, definitely hard to be slick and alpha while slippery and stinky. 

 

I ate kind of crappy yesterday so I was happy to see weight holding firm at 232. 

 

Random Sweaty Gym Sesh

 

Dips

 

BW x 12

12 @ +10

8 @ + 25

5 x 5 @ +45

 

BB Bench

 

8 @ 135

7 @ 185 ----> LOL, heaving, pouring sweat, still not feeling 100%, this set reminded how foolish and bullheaded I can be at times, a meat head through and through

 

Cybex Chest Press Machine

 

4 x 12 @ 130, 150, 170, 170 

 

Cybex Fly Machine

 

4 x 8 @ 30, 50, 50, 50 

 

Decline SkullCrusher ---> New Move for Me, Will definitely try again

 

4 x 10 @ 45, 65, 85, 85 

 

Cybex Arm Extension

 

3 x 12 @ 50, 70, 90

 

11 Minutes LISS Cycling

6 Minutes Elliptical 



#34 Volvo140G

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Posted 24 September 2015 - 11:17 AM

Man musk? Sounds familiar....

#35 Acerola

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Posted 24 September 2015 - 11:19 AM

Ha, have been following your Triumphalis Log over at AM and I saw you used that terminology as well. Sharin' in the Groove ;)



#36 Volvo140G

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Posted 24 September 2015 - 12:39 PM

Ha, have been following your Triumphalis Log over at AM and I saw you used that terminology as well. Sharin' in the Groove ;)


Niiiiiice!

Also, if that last sentence was in reference to my favorite band - I love you

#37 Volvo140G

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Posted 24 September 2015 - 12:40 PM

Niiiiiice! I LOVE the smell of salvo

Also, if that last sentence was in reference to my favorite band - I love you



#38 Acerola

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Posted 24 September 2015 - 08:41 PM

Day 11

 

Ended up hitting a later then usual session, break neck speed with barely any rest periods. Workout was a little scattered as the gym was rammed. 

 

I switched up to EC today.  No particular reason other then I felt like it. Weight steady at 232. 

 

Diet wise, I've been experimenting with near keto away from training with carbs taken in only post workout. Shooting for a maximum of 100g Carbs a day which actually seems pretty easy to stick to. Today I did a pretty straight forward keto diet with my only carbs being 45g dextrose post workout. Post workout carbs are actually kind of new for me. Diet is definitely the weak link in my training protocol but as I have gotten more diligent about tracking macros, it's gotten a lot easier. 

 

Legz

 

Trap Bar Deadlift ----> These had been a long time staple for me but I took them out of my program when I was having some lower back issues. I definitely want to make these a priority moving forward. 

 

2 x 10 @ 135, 225

5 x 5 315 

 

Seated Hamstring Curl

 

20 @ 50 

15 @ 70

12 @ 90

4 x 10 @ 110

 

Leg Extension

 

6 x 12 @ 110, 130, 150, 150, 150, 150 

 

Smith Machine Quad Focused Squat 

 

4 x 12 @ 135, 185, 185, 185

 

Seated Calf Raise 

 

20 @ 3 Plates

12 @ 4 Plates

4 x 8 @ 5 Plates

 

Arms Extended Ab Machine

 

3 x 12 @ 155, 175, 195

 

Hug the Roller Ab Machine-->awkward to say the least lol

 

3 x 12 @ 150, 150, 150

 

15 Minutes LISS Cycling


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#39 Acerola

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Posted 25 September 2015 - 03:21 PM

Day 12: A Solider's Story

 

Today marks a pretty significant milestone in my fitness journey. I'm not really chasing a number so much as an aesthetic but that being said, I was quite pleased to see the scale read 228. I don't think I've been sub 230 since I was 19 years old or so.  Growing up, I was always athletic but I was never one of those guys who was cut or lean. As this current run is just starting to pick up steam, I am filled with enthusiasm and vigor. 

 

I feel that my goals are within reach and my dedication over these last several years was worth it. 

 

Back 

 

Yates Row (Smith)

 

2 x 10 @ 135, 225 

6 x 5 @ 275, 335, 335, 335, 335, 335 

 

Cybex Row Machine (Explosive)

 

6 x 12 @ 150, 170, 190, 210, 210, 210

 

Dual Handle Cybex Low Row (Slow, With a Pause)---> By this point through the end it was really just an endurance battle

 

4 x 10 @ 50, 50, 50, 50

 

Dual Handle Lat Pull Down (Slow, With a Pause)

 

3 x 12 @ 50, 50, 50, 50 

 

Facepull (Straight Bar)

 

3 x 8 @ 50, 50, 50

 

DB Row 

 

3 x 10 @ 50, 50, 50 

 

Hammer Curl (Slow, With a Pause)

 

5 x 15 @ 15, 15, 15, 15, 15

 

V Bar Curl 

 

3 x 12 @ 25, 40, 40

 

 

7 Minutes Moderate Intensity Cycling


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#40 D-575

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Posted 25 September 2015 - 06:31 PM

Congrats on your milestone.  I know exactly what you were feeling when you read that number.  I myself experienced this not too long ago.

 

After a long time away from the gym, coupled with a bad time in my life, I ballooned myself to 248.  This was the biggest I have EVER weighed my entire life, and I hope to never let myself get there again like that.

 

I got myself together and went completely keto for a good two months.  During this time I did not step on the scale at all, didn't want to.  I let the mirror speak for itself.

 

Well, I was helping my mom get ready for a trip she was going to take the next day.  After she had packed all her bags and luggage, we wanted to weigh them to make sure they would be under the limit for the airline.  I know typical home scales aren't 100% accurate, but we use it to get a rough estimate and then just add 3 pounds to the number just to be safe.

 

The way I weigh luggage at home is by weighing myself first and then holding the luggage in my hand, then subtract my weight from the new weight to get a rough estimate.  I was nervous about doing this but said, "fck it, it's been two months, let's see where I'm at."

 

I was 248 before.  After stepping on the scale I weighed 215-220!  I couldn't believe my eyes man.  I hadn't felt that kind of accomplishment and satisfaction in YEARS!

 

p.s. - sorry for the long read


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#41 Acerola

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Posted 26 September 2015 - 11:44 AM

D, thank you for the inspiration and also for your candor, no need to ever apologize for bringing your truth into my life/log. Congratulations and best wishes for your continued success in health and life!


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#42 Acerola

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Posted 26 September 2015 - 12:01 PM

Day 13

 

Wow, as I type this, my body is absolutely crushed.  In particular my Traps are screaming; rolling my head reveals fertile hills and valleys of pain and suffering. I wouldn't have it any other way given the alternative. That I am living and able to FEEL pain or anything for that matter is truly miraculous and I am grateful for every opportunity to experience the truth of life, here in the present moment.

 

Shoulders

 

Single Arm DB Press

 

20 @ 15

15 @ 30

12 @ 60

5 x 5 @ 80

 

LandMine Press ---> Wanted to BTN Press, so I switched when I saw the oppurtunity

 

10 @ 45 

 

BTN Press

 

5 x 10 @ 65, 85, 105, 105, 105

 

Landmine Press

 

3 x 10 @ 70, 70, 70

 

Rear Delt Fly Cable Crossover ----> Still getting used to the new equipment, the new cabled stuff seem way, way heavier then they used to be. On the old setup, I'd use 50-70 for this same move. I have been crushing a ton of volume but regardless, I still feel I can tell a clear difference in effort vs weights.

 

6 x 10 @ 5, 15, 25, 25, 25, 25

 

Seated Lateral Delt Raise --> Really focused on Mind/Muscle Connection, With 3 Sec Pause at Top

 

3 x 10 @ 10, 10, 10

 

Rear Delt Fly Machine

 

3 x 8 @ 70, 70, 70

 

DB Shrug (With 3 Second Pause at Top, smooth controlled movement pattern)

 

3 x 10 @ 40, 40, 40 

 

BB Shrug Smith 

 

4 x 12 @ 95, 135, 135, 135 

 

Farmers Carry---> Had been doing 40 yards with brief rest periods, these were done lighter with no rest in the middle and then 10 heaving breaths after each "set". Smoked my lungs and forearms. No drops but I did need to add a rest period on the last set. 

 

4 x 80 yards with 50lb DBs

 

11 Minutes Moderate Intensity Cycling 

7 Minutes Elliptical 



#43 Acerola

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Posted 28 September 2015 - 05:12 PM

Day 14 REST

 

Day 15

 

Today was just one of those training days where absolutely nothing was going my way. I deifinitely should not have tried to work chest. My shoulders were not quite ready. Frankly I don't even feel like logging todays efforts but honor dictates I mark the record clear and true. I could make excuses like how my music device was dead, the work day absolutely crushed me, I ate horribly over the weekend, I tried to work the wrong body part and my lover just took off for a month but whats the use? The fact is, today I just didn't have that killer instinct or god given grit.

 

I feel honored to be alive and I will just have to accept the rest as water under the bridge. 

 

Last week, my diet and cardio efforts were equaling physique moving in the right direction, I'm hoping with my lady now out of country, I can really lock things in and get shredded for when she returns. She hadn't seen me in a week or so and was quite impressed, though she absolutely HATES the smell of XI-KT...

 

One aspect I haven't really touched on during the course of this log is the positive sexual enhancement the XI provides. 2ML has me rock hard like rambo loose in bangkok with an iv of cialis. Seriously phenomenal erection quality on this stuff. I do not suffer from ED or anything and mainly dabbled with cialis just to see what the fuss was all about. I can safely say, I have not had any neccesity for it whatsoever as of late. Have also been shooting loads with immense velocity and mass fwiw.

 

Chest 

 

BB Bench 

 

20 @ 45

15 @ 95

12 @ 135 

8 @ 185

5 x 5 @ 225 

 

Dips

 

2 x 8 @ BW

8 @ BW +10

 

Decline DB Press

 

3 x 8 @ 60, 60, 60

 

Cable Fly

 

3 x 8 @ 15, 15, 15

 

10 Minutes LISS Cycling 

8 Minutes Eliptical



#44 Acerola

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Posted 29 September 2015 - 04:11 PM

Day 16

 

Back

 

Neutral Dual Hand Lat Pulldown---> Wanted to kick things off with Yates Rows', so when I saw the opportunity, I seized the moment.

 

2 x 10 @ 50, 75

 

Yates Row 

 

9  x 5 @ 135, 225, 275, 315, 365, 365, 365, 365, 365

 

BB Shrug

 

5 x 10 @ 135, 225, 275, 275, 275

 

Cybex Row Machine

 

4 x 8 @ 190, 190, 190, 190

 

DB Row

 

3 x 8 @ 100, 100, 100

 

Rack Pull

 

5 x 10 @ 135, 225, 315, 315, 315

 

Neutral Dual Hand Lat Pulldown

 

3 x 10 @ 105, 135, 135

 

20 Minutes Moderate Jogging

10 Minutes Walking Cooldown



#45 Volvo140G

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Posted 29 September 2015 - 10:11 PM

Hell yeah breaux.... tossin ropes!
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#46 Looseunitwa

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Posted 30 September 2015 - 01:39 AM

Congrats OP and D-575 on achieving your goals...........it's what it's all about my friends!

Most impressive!
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#47 frank thomas

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Posted 30 September 2015 - 12:33 PM

In for this!


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#48 frank thomas

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Posted 30 September 2015 - 12:35 PM

BTW,

love XI-KT and Dienazone. Still have a few on hand that I will be using soon.



#49 Acerola

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Posted 30 September 2015 - 05:09 PM

BTW,

love XI-KT and Dienazone. Still have a few on hand that I will be using soon.

 

Frank thanks for the support! Did you ever stack them together? 

 

I am thinking next time I might do a little threeway: trest/XI KT/Dienazone..



#50 NY Muscle

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Posted 30 September 2015 - 05:16 PM

BTW,
love XI-KT and Dienazone. Still have a few on hand that I will be using soon.


If you ever want to sell some XI-KT let me know. I'm looking to buy a few. Thanks!





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