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

iron legion xi-kt

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#51 Acerola

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Posted 30 September 2015 - 05:25 PM

Day 17

 

Was feeling really worn down today. Ankle/foot were feeling sore from yesterdays cardio session and my head was in the clouds as I just interviewed for a new part time job which would help financially but stretch me thin otherwise. Came home and was searching for advil. Sometimes if my foot is sore I'll pop some and watch as the pressure removes all pain in my way. As it was, I couldn't find anything aside from my lady's advil plus muscle relaxers. I would never take those to train as they make me high. Almost contemplating letting my body rest but knowing tomorrow is going to be another brutal one due to obligations, I knew I had to train.. 

 

My weight has been yoyoing a bit this week. High point was 234. Settled back in today at 230. I'm hoping if I keep up the cardio and dietary precaution, I'll get where I want to be. Truthfully, it doesn't really feel like the XI has kicked into gear. Vascularity and Muscle Hardness are evident but the fatloss/strength hasn't really picked up dramatically yet.  I'm thinking that will shift by the weekend. 

 

Training wise, I've been working on a really simple progression with my Legs. They have long been a weak point due to injury. This session I used my last effort as a template and I just tried to improve on my numbers. Worked out pretty well, so maybe that strength is coming along smoothly if not freakishly.. 

 

 

Legz

 

 

Trap Bar Deadlift---> My calluses/hands felt like the weakest link here. I definitely think my back and legs can handle much more weight. I don't really love to use straps unless absolutely necessary. I'd rather build my grip strength again. These, Racks, Shrugs and Farmers Carries should all help. 

 

8 x 5 @ 135, 225, 315, 365, 365, 365, 365, 365

 

Leg Press 

 

3 x 10 @ 12 Plates, 14 Plates, 16 Plates 

 

Lunge

 

3 x 8 @ 95, 95, 95 

 

Hamstring Curl

 

4 x 10 @ 130, 130, 130, 130 

 

Leg Extension 

 

5 x 12 @ 70, 70, 70, 70, 70

 

Seated Calf Raise--> Loved how these felt. Could definitely notice swollen/pumped parts of my calf that I have never felt before.

 

4 x 10 @ 5 Plates, 5 Plates, 5 Plates, 5 Plates

 

 

Ab Wheel 

 

5 x 12 @ BW 

 

Cable Crunch

 

4 x 10 @ 40, 40, 40, 40 

 

 

15 Minutes Moderate Intensity Cycling



#52 frank thomas

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Posted 30 September 2015 - 07:53 PM

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..

Yes, I have ran them together. Last year. Loved it. I like that stack a lot.


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#53 Acerola

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Posted 01 October 2015 - 08:17 PM

Day 18

 

School absolutely crushed me today. Had a huge assignment due, stayed up late to grind that out, get to class and professor has not only bumped the due day out a week but we also didn't have to present in class today as we were originally supposed to. I mean obviously now I'm done already and have more time to prepare for the presentation but c'mon... 

 

In other news, even though it was much later then I typically lift, I knew I needed a session after sitting in class for 6 hours. Nothing too fancy but I was glad to improve a bit on the OHP.

 

I feel my physique is coming along. I don't think I've ever appreciated my musculature as much. I definitely think the XI is helping me hold on. Back has emerged as my favorite training day and most developed area I would say.

 

Shoulders

 

Single DB OHP

 

20 @ 15

15 @ 30

12 @ 60

5 x 5 @ 85 

 

Single Arm Upright Row --->These feel so much heavier then the old cable set up we had. Keeps throwing me off. 

 

4 x 12 @ 15, 32.5, 32.5, 32.5 

 

Standing Strict Rear Delt Fly

 

3 x 8 @ 5, 5, 5

 

Rear Delt Fly Machine

 

4 x 12 @ 90, 90, 90, 90 

 

Face Pull-->Same story as the row, these feel so much heavier on our new cable system

 

4 x 10 @ 15, 15, 15, 15 

 

20 Minutes Moderate  Cycling 



#54 frank thomas

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Posted 02 October 2015 - 06:08 AM

I forgot to say and this may sound ghey, but I really like the smell of the Xi-Kt. I know HenryV told me what it was that they used for that but I cannot recall.

 
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#55 Acerola

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Posted 02 October 2015 - 06:57 AM

Ha I definitely felt the same way!

 

My woman is violently opposed to it. She is a mostly vegetarian yogi and insists I shower if I come within 5 feet of her after applying, regardless if a few or many hours earlier..

 

It's probably for the best as far as preventing transfer but her opposition definitely caught me off guard.



#56 frank thomas

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Posted 02 October 2015 - 07:01 AM

Don't wash it off! Get her nose plugs or get a new woman. lol


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#57 Acerola

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Posted 02 October 2015 - 07:46 AM

She's a keeper but is also traveling for the remainder of this run, so there's that ;)


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#58 Acerola

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Posted 02 October 2015 - 12:50 PM

Day 19

 

Started this morning off with 40 Minutes Moderate Intensity Cycling. Not a bad way to kick things off, got to watch the sunrise over the mountains which was actually pretty stunning. I guess there are some benefits to waking up while its still dark outside..

 

The big news of my lift session this afternoon was definitely my 226 weigh in. Definitely feeling good about that. 

 

The other big news of todays lift was VASCULARITY. Holy Veins. While Rowing, I could see veins bulging out the top side of my arms where I have never seen them before. Definitely a welcome sight! I am definitely one of these people who despite a higher BF% still stays pretty vascular. As I cut deeper I am starting to wonder if I will enter freakish territory. Time will tell ;)

 

Todays lifting in general was pretty easy going. I didn't feel like chasing anything in particular so I just went lighter and focused on form and mind muscle connection. Great pumps throughout. 

 

Back

 

Cybex Row

 

5 x 10 @ 50, 90, 130, 150, 190

 

Yates Row (Smith)---> Just read about John Meadow's Pro Card. I must say I am proud of him. I don't follow Bodybuilding at all but Meadow's attitude and advice always intuitively felt useful to me. I really want to check out his EBooks..

 

4 x 12 @ 135, 185, 185, 185

 

BB Shrug (Smith) 

 

4 x 12 @ 135, 185, 185, 185 

 

Rack Pull

 

4 x 10 @ 135, 225, 225, 225

 

Cable Low Row 

 

4 x 10 @ 90, 90, 90, 90 

 

 

Preacher DB Hammer Curl

 

4 x 10 @ 15, 30, 30, 30 


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#59 Acerola

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Posted 03 October 2015 - 03:19 PM

Day 20

 

Things have begun to pick up pace. I was able to wear a shirt last night which has sat in my closet for the last two years. It fit off the rack but shrunk shortly there after. It finally fits great. My pants too. They actually feel really loose. My waist is definitely shrinking.

 

Had a bit of a wild one last night so I took a very easy going approach to lifting. I focused on repetition and exhaustion.

 

Chest

 

Dips

 

5 x 12 @ BW

 

BB Bench (Smith)

 

5 x 12 @ 135

 

Incline BB

 

5 x 12 @ 95 

 

Cable Fly

 

5 x 10 @ 15

 

 

Skull Crusher

 

4 x 12 @ 45

 

Overhead Tri Extension (EZ Bar)

 

4 x 12 @ 35

 

Farmers Carry

 

8 x 40 Yards @ 60 DBs

 

7 Minute Cycling Cool Down



#60 frank thomas

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Posted 03 October 2015 - 03:41 PM

Day 20

 

 

 

Had a bit of a wild one last night so I took a very easy going approach to lifting. I focused on repetition and exhaustion.

 

Who cares about the training session you had. Let's hear about the Wild Night!!!



#61 Acerola

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Posted 03 October 2015 - 03:44 PM

Well it started with Brisket, Burnt Ends, Pit Beans and Smashed Sweet Potatoes from the Best BBQ Spot in the State, Bluebird BBQ, proceeded to a mystical excursion with my spiritual adviser, got really wild at a Kung Fu Concert and ended with more magic, kratom and Oregon's Finest Sativa. All in all, a spirited endeavor!


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#62 frank thomas

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Posted 03 October 2015 - 04:51 PM

Thanks for the invite!



#63 Acerola

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Posted 04 October 2015 - 12:17 PM

Day 21

 

Legs

 

Squat 

 

10 x 5 @ 95, 135, 185, 225, 275, 290, 290, 290, 290, 290

 

Leg Press

 

4 x 12 @ 12 Plates

 

Seated Calf Raise 

 

5 x 10 @ 5 Plates 

 

Leg Extension

 

5 x 12 @ 90

 

Seated Ham Curl

 

5 x 20 @ 50

 

 

Standing Cable Crunch

 

5 x 10 @ 45



#64 Acerola

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Posted 05 October 2015 - 05:02 PM

Day 22

 

Switched EC in for Clen, also began to taper T3 down.  Will probably stay at 30-40 and then settle back in around 12.5-15 for the remainder of things.

 

Back

 

Yates Row 

 

10 @ 135 

7 x 5 @ 225, 315, 365, 405, 405, 405, 405

 

Cybex Row 

 

5 x 12 @ 150, 170, 190, 190, 190 

 

DB Row 

 

3 x 8 @ 90, 90, 90

 

Dual Hand Low Row

 

4 x 10 @ 90, 90, 90, 90 

 

Lat Pull Down (wide grip)

 

5 x 12 @ 50, 75, 105, 105, 105 

 

 

Preacher EZ Curl

 

3 x 8 @ 20, 40, 40

 

Standing EZ Curl (with some forced negatives as I got tired)

 

4 x 8 @ 40, 40, 40, 40

 

Reverse Grip Curl (straight bar)

 

3 x 8 @ 25, 25, 25

 

15 Minutes Moderate Jogging---heartrate peaked that I saw at 186. YIKES

6 Minutes Walking 


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#65 Looseunitwa

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Posted 06 October 2015 - 04:31 AM

Wha have you found to be the best row for size champ?

#66 Acerola

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Posted 06 October 2015 - 04:05 PM

Wha have you found to be the best row for size champ?

 

I honestly don't think I can answer that.

 

My favorite to work right now is definitely a Yates Row in the Smith Machine. 

 

Close second is the Rear Delt Machine that unfortunately my gym got rid of. In essence that was just a neutral grip horizontal row.

 

To be entirely honest my training approach is mainly geared around fatigue and instinct.

 

I work as hard as I can, as long as I can, as often as possible and that's really it. 



#67 Acerola

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Posted 06 October 2015 - 04:18 PM

Day 23

 

Added in 20mg of Gw-501516 for no particular reason other then I have it on hand and felt like giving it another shot. I was pretty unimpressed on my first 4 week cycle of this compound but I thought given that my diet and cardio training schedule are more strict now, I might be better situated to reap benefits. 

 

Last time it was very hard for me to discern a noticeable cardio/endurance boost or fat loss mechanism. Could definitely be related to the placebo effect but I almost felt like I was less winded throughout my workout today and especially once I got to my farmers carry/cycling finishers. 

 

Dosing GW will be 30 minutes pre. T3 dropped down to 30mg. Going to be using 2 EC doses most days.

 

Workout was pretty light today but definitely taxing. My weight shot up to 233, though I feel just as lean. I've been manipulating carbs a bit so that could be part of that. I've also continued to make strength gains pretty much throughout so maybe i've actually added some muscle during this cut. 

 

Shoulder Sesh

 

Standing BTN Press

 

5 x 12 @ 45, 65, 85, 85, 85

 

Rear Delt Fly Machine

 

5 x 20 @ 50, 70, 90, 90, 90

 

Incline Rear Delt Fly

 

4 x 8 @ 10, 12.5, 12.5, 12.5 

 

Standing Lateral Delt Raise (thumbs up)

 

3 x 10 @ 12.5, 12.5, 12.5 

 

 

DB Shrug

 

4 x 12 @ 40, 40, 40, 40 

 

 

Skull Crusher

 

5 x 12 @ 45, 55, 65, 65, 65

 

Tricep Pressdown (rope)

 

4 x 12 @ 25, 40, 40, 40

 

Overhead Tri Extension (Cable, V Bar)

 

3 x 12 @ 25, 40, 40

3 x 8 @ 55, 55, 55

 

Ab Wheel

 

5 x 12

 

Standing Cable Crunch

 

4 x 10 @ 45, 45, 45, 45 

 

 

Farmer's Carry

 

2 x 80 Yards @ 60 lbs DBs

4 x 40 yards Suitcase Carry 60 DB

 

 

15 Minutes Moderate Cycling 



#68 Acerola

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Posted 07 October 2015 - 01:00 PM

Day 24: Om Vajrapani Hum

 

Pretty light and casual form/pump session today. 

 

Added in some LGI Rehab. Will run a bottle till the end of cycle and then another in PCT. 

 

VERY tempted to throw dienazone into the mix at 1ML for 4 weeks but I don't want to deal with prolactin/lethargy/complications due to the multitude of responsibilities I have going on right now. 

 

Back

 

Trap Bar Deadlift

 

6 x 12 @ 135, 155, 185, 185, 185, 185

 

Yates Row (Smith)

 

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

 

Dual Handle Low Row 

 

4 x 12 @ 30, 30, 30, 30 

 

Lat Pulldown 

 

4 x 12 @ 50, 50, 50, 50 

 

Face Pull

 

4 x 10 @ 15, 15, 15 15

 

Behind the Back Shrug

 

4 x 12 @ 95 95, 95, 95 

 

 

Curl (Straight Bar, Seated, Strict)

 

8 x 12 @ 25, 25, 25, 40, 40, 40, 40

 

 

Farmer's Carry

 

2 x 160 yards with 30 lb DBs 

 

 

12 Minutes HIIT Tabata Cycling 20/10

5 Minute Cool Down Cycling 



#69 Acerola

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Posted 07 October 2015 - 07:19 PM

Day 24.2

 

Class left me desiring some exertion. Had originally planned to cycle for 30 minutes LISS style but as per the usual, I couldn't say no to some light reps. All sets were geared towards mind muscle connection with extended visualization of contraction as well as full pauses at peak. 

 

Back 

 

Cybex Row

 

4 x 12 @ 30, 70, 70, 70

 

DB Row 

 

4 x 10 @ 50, 50, 50, 50 

 

Neutral Dual Hand Low Row

 

4 x 10 @ 30, 30, 30, 30 

 

 

Cable Curl (Rope Attachment)

 

5 x 12 @ 25, 40, 40, 40, 40 

 

Concentration Curl (some forced reps)

 

4 x 10 @ 15, 15, 20, 20 

 

 

10 Minute Cycling Cool Down



#70 Acerola

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Posted 08 October 2015 - 08:30 AM

Day 25

 

Woke up before the sun and with a clear focus.  Decided to channel that vortex of energy into some power.  Training session didn't really go as planned in regards to weight progression but I still had a great time. 

 

Weight: 230, noticeably leaner and more jacked

 

Legz

 

Squat

 

6 x 5 @ 135, 185, 225, 275, 300<-------- Had planned to go 5 x 5 at 300 to continue my simple progression, unfortunately, I lost my balance coming out of the hole on rep 5 and violently pitched the bar at the safety bars creating a cacophony that must have woken any of the still slumbering gods. I started to re rack the weight but then decided to abandon ship given how much volume I've been putting in and the fact that strength progressions factor very little into why I'm motivated to train in the first place. I definitely think hammering my back so thoroughly yesterday no doubt contributed to my instability.  

 

DB Lunge ---> Had been using the smith to lunge previously. These take a lot more balance and stability. Will definitely continue to use them. 

 

5 x 8 @ 20, 40, 40, 40, 40 

 

Hamstring Curl

 

5 x 5 @ 110

 

Leg Extension

 

5 x 10 @ 50, 70, 90, 110, 110

 

Leg Press

 

4 x 20 @ 6 Plates 

 

Back Extension (Hamstring Focus)

 

4 x 10 @ BW 

 

Arms Forward Cybex Ab Machine

 

5 x 10 @ 50, 100, 150, 100, 50

 

Standing Cable Crunch

 

4 x 10 @ 50 

 

 

5 Minute Cycling Finish--> Will try to hit some more dedicated cardio work this evening if I have time. 



#71 Acerola

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Posted 08 October 2015 - 06:29 PM

Day 25.2 Death Before Dishonor 

 

Added some Creatinol O Phosphate, hereafter COP and though it might be a little early to tell, and especially since GW is in the mix currently as well but I definitely think this might be a gem. I feel it boosted my endurance, perception of pain (especially when running) and possibly mental determination (placebo is a hell of a drug). 

 

COP dosing will be 1 teaspoon preworkout.

 

Tonight I found myself with some free time, so in addition to my cardio, I added in some arm pump training. 

 

Armz

 

Dip Baby Dip

 

5 x 12 @ BW

 

Skull Crusher 

 

5 x 12 @ 45, 65, 85, 65, 45 

 

Seated Strict Curl (straight bar)

 

5 x 12 @ 40, 45, 50, 50, 50 

 

Seated Reverse Grip Curl (straight bar)

 

5 x 12 @ 25, 30, 30, 30, 30 

 

 

Ab Wheel

 

3 x 20 @ BW 

 

 

15 Minutes Moderate Running 

6 minutes cool downs 



#72 Acerola

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Posted 09 October 2015 - 02:45 PM

Day 26

 

Very happy to announce that last night, after training, I was able to see a more defined outline on my 2nd/3rd sets of abs. Definitely a huge step forward and with strength pretty steadily improving, I think its safe to say this one is going to plan.

 

XI-KT is very, very mild. I can definitely see that now. Truthfully, I wonder what kind of dramatic shift would have happened if I had used Trest and/or Triumphalis/Dienazone as I had originally flirted with. I feel like either the Triumph or Dien would have taken this into freaky territory.  Regardless, I am content with slow manageable gains.

 

Weight today was still 230. I've been shooting for 2000 cals give or take with no more then 150 g carbs. I've incorporated some super low carb/keto days as well but I've been enjoying the dietary ease of allowing more variety of vegetables. I feel the 100-150g carb number is much more manageable with some days more or less healthy fats but without the necessity to injest massive amounts of fat as with my keto approaches. 

 

Because I felt it positively effected my mobility, I decided to experiment with dosing the newly added COP at 4 grams a day with 2 in the morning and 2 pre workout. Too early to tell how this is helping but I doubt its hurting and one thing I have noticed over just these last couple of days using it and again GW could be impacting here, is a much more controlled heart rate through my workouts. I haven't been getting as winded as fast and my maximum heart rate has been much lower. This isn't really very scientific as the difference could also have to do with dosing T3 much lower and using EC instead of clen.. 

 

Living and Learning.. 

 

I definitely feel closer to my ideal then I have been probably ever so that is huge. Aesthetically as well as athletically, I feel like I am truly hitting my stride and beginning to reach my potential.

 

Chest

 

DB Bench (knees up, with pause at top and bottom)

 

15 @ 20

6 x 12 @ 40, 60, 80, 80, 80, 80  

 

Cable Fly 

 

6 x 8 @ 10, 10, 15, 15, 20, 20 

 

BB Pullover

 

4 x 12 @ 45, 65, 65, 65 

 

Incline DB Fly

 

4 x 8 @ 30, 30, 30, 30 

 

 

15 Minutes Moderate Cycling

7 Minutes Jogging

7 Minutes Walking 


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#73 Acerola

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Posted 10 October 2015 - 11:27 AM

Day 27

 

Feelin the vibes this morning. Overall, I felt pretty good about my workout and recent ability to recover. It kind of makes me excited to think about how a decent Test Cycle would impact my gains/recovery/athleticsm. 

 

Wing Training 

 

Cybex Row 

 

20 @ 30

15 @ 70

 

Yates Row (Smith)--> Wanted to start with this so switched when I could

 

7 x 12 @ 135, 225, 235, 245, 245, 245, 245

 

Rack Pull

 

6 x 8 @ 135, 225, 315, 315, 315, 315

 

Cybex Row 

 

4 x 12 @ 110, 130, 150, 150

 

Rear Delt Fly Machine

 

4 x 20 @ 50, 50, 50, 50 

 

Rear Delt Cable Fly 

 

4 x 20 @ 15, 15, 15, 15 

 

Neutral Grip Weight Assisted Pull Up

 

4 x 8 @ -52

 

10 Minutes LISS Cycling to Finish



#74 Acerola

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Posted 10 October 2015 - 05:55 PM

Day 27.2.3 True Grit

 

Today's second phase for me was mostly restorative in the form of a beautiful 45 minute hike into a glowing orange, red, yellow leaved waterfall. Truly spectacular spot and a terrific place to meditate and re-energize. The mountains feel magical this time of year. 

 

Third phase ended up being an endurance battle. Shooting for 60 reps on all sets with pretty light weights, this one was pump tastic. There were definitely pauses, gasps and heaves. I really love these exhaustion sessions. Arms literally felt like iron and I looked swole like Hulk. Whole upper body was rock solid to be honest. Noted pump/hardness increases. 

 

Forgot to mention previously, I've upped my XI-KT dose to 3ML, I had planned initally to save 2 bottles for a 1.5 run in the future but I think even stacked, that would underwelm me. I've been happy with this dose thus far and have not seen any additional sides though its only been a few days. I've been doing 2ml post workout, 1 ml sometime later in the evening.

 

 

Iron Man 

 

Dips

 

5 x 12 @ BW

 

Skull Crusher

 

5 x 12 @ 45 

 

Decline DB Tri Extension--> New move for me, intrigued

 

5 x 12 @ 20 

 

EZ Preacher Curl

 

5 x 12 @ 20

 

Alternating Cable Curl

 

5 x 12 @ 15

 

7 Minutes Moderate Cycling 



#75 Looseunitwa

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Posted 11 October 2015 - 02:02 AM

Have you run test before?





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