I'll be starting this tomorrow morning. My workout and diet schedule are:

Day 1 Low Carb
Day 2 Low Carb + Conditioning Workout
Day 3 Low Carb
Day 4 High Carb + Power Workout
Repeat

For the Conditioning Workout, I will be doing:
Squat 2x15-20
Bench Press 2x15-20
Pullup 2x15-20
BB Curl 1x15-20
Seated Calf Raise 1x15-20

Perhaps wrestling/MMA drills, heavy bag, or jumproping afterwards for 15 minutes or so.

Power Workout:
Squat 1x5
Bench 1x5
Snatch 5x1 or 3x2- something like that
BB Row 1x5
BB Curl 1x8-10
Seated Calf Raise 1x8-10

All 1x5 sets are preceeded with thorough "warm-ups" using Compensatory Acceleration Training.

I'll get stats and a pic or so up tomorrow after I start. I finished my power workout today and will be starting the low-carbing tomorrow.

Sounds good.

Subscribed...,looking forward to this.

So are your power sets basically a progressive 5x5?

Yes

I'd go ahead and list all of your sets then. Even if the weight is lighter you're performing them using CAT, so they still count.

Squat
45x10
135x20
95x20

Bench Press
45x10
115x15
95x15

Pullup
BWx13
BWx13

BB Curl
45x15

Seated Calf Raise
45x15

Yea, these numbers are no challenge, but the main point of this workout is to burn calories and maintain form.

I'll have pics up tonight when someone can show me where the link cable for the camera is.

Day 2 Pics (Depleted) I know they're crappy but I didn't have a camera man




As you can see, my upper abs will come in very nicely, much more easily than the lower. Therefore, I'm applying the Lipo to my lower abs and lovehandle areas.

Not sure about my bodyfat, but it's pretty low I guess, which should make changes more easily seen.

I'll take pics after I carb up as well if I can.

Power Workout

Bench Press
95x5
135x5
165x5
195x5
225x3,3

Chest-Supported Row
45x5
70x5
90x5
115x5
135x5

Barbell Curl
Too much wrist pain

Seated Calf Raise
135x7

Couple things that screwed em up today. My right knee started hurting after my last workout. It's not so bad anymore, but it was throbbing pretty badly last night, so I didn't put any load on it today. I woke up with a stiff wrist today, and it prevented my bench press from giong well. I couldn't even do the curls. Everything should be well by my next power workout I'm sure. I need to buy some Cissus when I have sufficient funds.

Might get more pics up later.

Definition is greatly improved today. It's unreal how much it's improved over the last 2 days. I'm not even lying. Might not seem like a lot ot someone else, but it looks like a big difference from where I'm looking. Must be that I'm just now reaping the full diuretic effects. Either way, I expect my next pics to be good .

Alright, I've posted this twice, but my entries keep disappearing.

Definition is a lot better today. I have no idea where it came from all of a sudden, but I look a lot more defined around my midsection. My next pics should reveal this. Maybe the diuretics taking full effect?

Nice, thanks for the update. Some people seem to be having trouble with posts, myself included.

I'm guessing that posting is working now?

Anyways, I had a good power workout yesterday.

Squat
95x5
135x5
185x5
185x5
185x5
kept these lighter because of my knee. The pain is gone, but there is still bruising around the area, and I'd rather let it heal a little too long than inflict it with fuckery too early.

Bench Press
95x5
135x5
165x5
195x5
225x5 wrist pain...see "curls"

Chest-Supported Row
45x5
70x5
90x5
115x5
135x6

Barbell Curl
just minor wrist pain this time...did some preacher curls which I didn't really monitor instead

Seated Calf Raise
135x7

Weight is down to 152ish lbs. I'm looking pretty good. A little water retention today but not much. I'll try to get some pics up later today.

Oh, I've also found out that if I apply lotion to the area about 2 hrs before applying my 2nd dose (then I wash the area with a cloth before the application), it seems to rub in a lot more and it has more of a tingling sensation. Not sure if it increases effectiveness or not- just 2c.

Is this compared to washing the area without having applied lotion first?

Yea, I've always done that.

I'd say it rubs in a tiny bit more quickly, and the tingling sensation is about 30% greater. Nothing to run home about.

Well hey, anything that'll improve absorption. Lotion is cheap enough.

And it makes my skin so sexy.

I need to find a tanner BADLY. That, or the sun needs to find its way to Michigan soon. Oh wait...

You better find a tanner, we probably have another 6 weeks of winter

I need about 20lbs more LBM to keep my body at a bearable temperature. Yes, my inspiration is now to keep warm during winter.

Made this culinary success to go with my eggs:
2/3C milk
2/3C coffee (warmed this up for a minute in the microwave)
2 tsp cocoa
2 packets Splenda

You're gonna need a fairly large mug for it.

Was actually damned good.

I was discussing Lipoderm with my mom. Was wondering about adding additional capsaicin for her and some nicotine. She wouldn't care about the burning, apparently. Anyone think this would be worthwhile with a PSMF for a 40 yr old woman at ~25% bodyfat? She's been dieting for awhile and is taking a break right now because she hadn't made progress in a couple weeks.

Well, the whole point to Lipoderm-RK is that the effects should be similar to Spookderm minus the burning. Additionally, from what you've told me about your mom, she needs to get her training and diet on track first and lower her body fat % before even contemplating a transdermal, let alone Spookderm. She may benefit from home brewed AbSolved though if she keeps a lot of her weight in her gut.

what exactly is in spook's derm, how many g's of each stuff

Agreed, good post Kimbo.

On a related note, I'd not suggest a PSMF for a 40yo woman non-athlete. If she is overweight it would be best to adjust her lifestyle and eating habits and focus on maintaining them in the long run.

Spookyderm is Lipoderm (Ultra or Y), capsaicin and nicotine. Most people use a cap cream like Capzasin-HP (just enough to cover the area they're interested in targeting) and apply Nicoderm patches to their skin on top of that (the local carrier in the Lipoderm should carry the nicotine into the areas you apply it to). Some have mixed Pure Cap into their Lipoderm, and a few have tried extracting nicotine from lozenges.

Yea, I was just kinda interested in seeing the results on someone with higher bf with a fairly severe caloric restriction.

She needs to start training again, or I'm gonna give you her SN.

Ass-kicking (condition/depletion):

Deadlift
135x10
185x10
185x10
185x10
Frog Hopx10

OHP
45x10
85x10
85x10
85x10
85x10
Pushupx10

Chinup
warm up on lat pulldown
BWx7
BWx7
BWx7
BWx7
Lat pulldownx10


I did 1 set of each exercise without a break in-between, took a 1 minute break at the end, then repeated until completion. It's harder to get into shape than I remember.

Diet has been good. Well, very plain, but good. Everything is going well other than my severe disappointment in my physical condition.

Oh, I had to keep out squats because my knee felt just a little off when I was warming up. Once I get to the bottom position it tingles a little. Deadlifts didn't bother me at all. I'll see where this goes.

Pics are telling a different story, looks like your in top form. Is it a CV thing?

You're absolutely correct. I'm in "decent" shape, but nothing near my prime. I guess my standards are a little high from wrestling. But thanks

Forgot to post this the other day. Another pretty good workout. Knee is almost 100%.

Squat
95x5
135x5
185x5
225x5
245x5 Knee felt pretty good. I should be able to use 275 next time. I'll see how warmups go.

Bench Press
95x5
135x5
165x5
195x5
225x5 Bench Pressing seems so dull to me lately.

Chest-Supported Row
45x5
70x5
90x5
115x5
135x6

Barbell Curl
95x2,2,2,1,1,1 Thought I'd split it up so my wrist can finish healing (thought there was no discomfort)

Seated Calf Raise
135x7,7

Somehow forgot to post the conditioning workout I did yesterday. I couldn't get to the gym, so I improvised.

Hill Sprints
6x80m Took enough time to get back down the hill then went back up again.

Waited half an hour, then repeated this circuit 4 times only resting at the end for 1 minute before repeating.

Jumping Jacks x50
Dynamic Pushups x15
Pullups in the shed x 7
Crunches x50

Had crazy headaches all day yesterday and today. I'm thinking it's more social anxiety than anything else. Better get some Phenibut XT.

Also, each application of L-rk is causing more of a burning sensation. It keeps getting stronger. Not sure if it's because the area is dry or not, so I'm going to start applying lotion more often (2-3hrs after applying L-rk at least, then washing the area before the next applicaiton).

New pics will definitely be up within the next 2 days.

Damnit, no pics still. I'm determined to get some after my conditioning workout tomorrow. Anyways, here's my power workout from yesterday:

Squat
95x5
135x5
185x5
225x5
275x3 Felt decent

Bench Press
95x5
135x5
165x5
195x5
225x5

Chest-Supported Row
45x5
70x5
90x5
115x5
135x6

Barbell Curl
95x8 kicked ass!

Seated Calf Raise
135x7,7 paused at the bottom for longer than usual

Very good workout overall.


Today, I did a bunch of stretching and flexibility/mobility work.

I'm feeling really good lately, and I think I'll do some major damage tomorrow.

One of my ex's, my favorite, is going to be coming to school with me next year most likely. I keep hearing "Full Circle" everywhere I go. Almost daunting.

Awesome power workout yesterday.

Squat
95x5
135x5
185x5
225x5
275x5

Every rep felt great- very smooth and speedy (the last set wasn't fast)

Bench Press
95x5
135x5
165x5
195x5
245x4

Awesome, but I used a very powerlifting style after the first rep haha

Chest-Supported Row
45x5
70x5
90x5
115x5
135x6

Best mind-muscle connection I've ever had on these

Barbell Curl
I was already in the gym long enough yapping with people about the ensuing festivities. Decided to skip them.

Seated Calf Raise
135x7,7


Diet was great other than from 8p-2a. Probably 1000 calories worth of drinks/shots, but everything was compensated.

Conditioning

Squat
45xlots
135x10x5

Clapping pushups
regular pushupsx10
BWx10x5

Chinup
lat pulldown 90x10
BWx7x5

Jump rope
4 30sec sprints

Rigorous stretching with towel dislocate emphasis.

Had a shitty power workout today. I did all the exercises for 80% normal intensity of last workout. Just wasn't feeling it. One of those days.

I took some pics last night. Happy b-day Kim:







I'm in dire need of a good bulking when this is over with.

Played some basketball today and grabbed rim easily every attempt. Maybe because of increased speed-strength and/or weight loss, but I haven't played in a good minute anyways so I'm not sure. Whatever- it was cool since I'm 5'7-8.

Had a terrible power workout. I'm just worn out and need a week off. To my glee, my bottle of Lipo-rk is almost gone, which means I can take my week off soon. I'll have pics up tomorrow and some final pics up after my last carb-up.

The Lipo-rk is great at reducing bloat from carb loads, I must say.

Did a bunch of mobility drills and accelerations before doing 3 100m hill sprints.

15 min later, I did:
BW Squat x 20,20,20
Pushup x 20,20,20,20
Chin-up x 9,9,9,9

I'm going to do more mobility work tomorrow and a good amount of stretching because my hip flexors have felt a little tight lately.

I'll put a depleted pic up here in a little bit. Gotta find some batteries and charge them. I look a lot leaner than i did a month ago. I'm definitely too skinny to be this lean in my opinion, but the relative amount of fat I've lost in my abdomen is greater than elsewhere, which proves the products efficacy. Weight is holding steady around 150 or a little higher, but it appears I've been recomping.

I finally ordered my NSCA-cpt book which I'm psyched about.

The pic I just took is absolutely shitty, but here is a comparison from a month ago to now:
Then...

Now...


The second pic is depleted, too. I'll take final pics after my carbload and post them for final comparisons. I'd say it's worked very well, along with a little dieting haha.

Good stuff.

Are you flexing in both pics?

Yea, flexing but not pulling them up/in (if that makes sense, I can take pics of both ways). All of my pics are the same flexing. For my final pics, I'll try to get an array of pics, but will make sure to note which is the comparison pic to use.

I remembered that a carbed up pic would be meaningless as the comparisons would be done with the depleted (that's what I used before). Therefore, my final thoughts:

My diet wasn't very strict although basic paramteres were met. Weight loss was not terribly great throughout the last month of dieting, which is when I used Lipo-rk, but that was simply because I didn't feel the need to lose a ton more. However, there was a dramatic change in my abdominal definition as compared to other parts of my body. I definitely believe there was a bit of recomposition going on. The product did just as it promised, even without a major caloric deficit.

On a side note, I noticed more of a burning effect as the log progressed. It wasn't unpleasant, but it seemed to build up over time. It was more of a slight warming sensation. When I applied lotion to my skin ~3 hours after putting on my morning dose, it seemed to improve the second dose's ability to rub in. Not quite sure what to make of that, although it wasn't really a problem to begin with. I did, however, get dried out skin when I didn't apply lotion. Wasn't bad, but it could be an issue with people that have sensitive skin.

Great product. Would DEFINITELY recommend this to people using a highly calorically deficient diet.

Blu,

Did you notice any skin reddening where you applied it, and if so, how long did it persist?

Yes; it persisted for only short periods of time that I remember- an hour or less. I'm very fair-skinned and it wasn't too bad looking even on me, so I couldn't fathom it being much of a problem for most people.