These are records of my one rep max's. I rate them on a five point scale. 5 means I completed the lift with perfect form. 4 is a completed lift with noticeable shakiness. 3 is completing the lift 3/4 of the way up. 2 is half way up. 1 is a couple inches up. 0 is no noticeable separation between the weight and whatever the weight was resting on.
Gym 4/1/14 1120am
Seated bench press leverage handles set back approximately 3" behind plane of chest 250-4, 260-2
Stiff legged deadlift 425-1
Rack pull 485-1
Leg press life fitness one leg at a time
Left 50-4, 60-4
Right 50-4, 60-4
Free motion chest press seated with hand pulleys 180-0
Free motion Tricep extension 180-3
Free motion bicep curl seated 180-2
Gym Friday 115 pm 4/4/14
Seated shoulder press 165-1
Stiff legged deadlift 425-1
Pec fly life fitness machine 295-1
Tricep extension seated icarian machine 150-3
Leg press seated icarian machine 320-4, 340-1
Cybex machine lat row seated 230-1
Home Tuesday 4/8/14 1245 pm
Cambered bar bench press 215-1
Cambered bar bench press feet in the air 195-1
Stiff legged deadlift no belt 425-1
Rack pull no belt 505-3
Pause squat no belt 270-3, 295-3
Tricep extension on floor 105-1
Gym Friday 4/11/14 1115 am
Seated shoulder press life fitness machine 170-2
Pec fly free motion machine 200-4
Stiff legged deadlift 445-1
Leg press seated life fitness machine while wearing inzer strongman knee sleeves 350-2
One legged leg press life fitness machine
Right 80-4
Left 80-4
Seated row cable machine 230-1
Tricep extension seated life fitness free motion machine
200-1
Gym Tuesday 12 am 4/15/14
Leverage machine handles set 3" behind vertical plane of chest 270-1
Stiff legged deadlift 445-1
Rack pull 515-0
Leg press life fitness machine while wearing inzer strongman knee sleeves 350-2 Chest press seated free motion cables 180-1
Tricep extension free motion machine 200-3
Seated bicep curl free motion machine 200-3
Gym Friday 4/18/14 3 pm
Shoulder press hoist machine 160-2, 170-1
Stiff legged deadlift 465-1
Pause squat wearing inzer strongman knee sleeves 310-3
Lat row cable life fitness machine 260-2
Lat row life fitness machine 210-3, 230-1
Pec fly life fitness machine 265-1
Rope Tricep extension machine 100-2, 100-4, 115-1
Gym Tuesday 4/22/14 10 pm
Leverage chest press machine handles set 3" behind vertical plane of chest 280-1
Stiff legged deadlift 465-1
Rack pull 505-1
Free motion chest press cable 180-1
Free motion bicep curl cable seated 110-1, 110-3
Life fitness leg press machine while wearing inzer strongman knee sleeves 350-2
Free motion Tricep extension machine 200-4
Gym Friday 11 am 4/25/14
Hoist shoulder press 170-1
Conventional deadlift on rubberized foam flooring 475-1
Stiff legged deadlift 415-1
Lat row life fitness cable machine 260-2
Pec fly free motion machine 180-1
Technogym leg press one legged
Left 80-5, 100-1
Right 80-5, 100-1
Tricep extension standing rope on cable 115-1
Gym Monday 245 pm 4/28/14
Stiff legged deadlift 475-1
Rack pull 505-1
Leverage chest press 280-1
Life fitness seated leg press 350-2
Free motion machine chest press cable 180-2
Free motion bicep curl cable machine 120-1
Life fitness triceps pushdown 130-1
Home 5/1/14 Thursday 12 pm
Shoulder press seated 145-4, 175-1
Stiff legged deadlift 385-1, 435-1
Pendlay barbell row 295-2, 315-1
Pause squat 320-2
Pec fly dumbbells 30's-1
Tricep extension skull crusher 95-2
Gym Sunday 545 pm 5/4/14
Leverage chest press 300-1
Stiff legged deadlift 485-1
Kickstand squat
Left 285-4
Right 285-4
Rack pull 515-1
Life fitness chest press cable machine
200-0
Life fitness bicep curl cable machine 130-1
Life fitness Tricep machine rope pushdown
115-1
Home 5/8/14 12 pm Thursday
shoulder press seated 195-1
Conventional deadlift 465-1
Stiff legged deadlift 495-1
Pendlay barbell row 325-1
Pec fly dumbbells pair of:
35's-2
30's-3
Skull crushers Tricep extension barbell
95-1
Pause squat 365-1
Gym Sunday 5/11/14 1130 a.m.
Hoist chest press 160-2
Stiff legged deadlift 505-1
Icarian one legged leg press
Left 120-1, 140-1
Right 120-1, 140-1
Rack pull 525-0
Bicep curl free motion cable machine
140-1
Gym Wednesday 10 pm 5/14/14
Shoulder press seated 205-1
Conventional deadlift 1" deficit 455-1
Lat row life fitness machine 240-2
One hand deadlifts
Left 235-1
Right 235-1
Pec flyes pair of:
35's-2
Triceps pushdown straight bar 130-1
One legged life fitness machine leg press
Left 70-1
Right 70-1
Gym Sunday 5/18/14 10:30 a.m.
Hoist chest press 170-2
Stiff legged deadlift 505-1
Technogym one legged leg press
Left 120-1
Right 120-1
Rope Tricep extension 115-1
Rack pull 525-1
Freemotion bicep curl machine 200-3
Freemotion chest press cable machine 190-1
Gym Wednesday 930 pm 5/21/14
Shoulder press life fitness machine 170-2, 190-2
One hand stiff legged deadlift
Left 285-1
Right 285-1
Lat row life fitness cable machine 260-2
Free motion Pec fly machine 290-1
Life fitness one legged leg press
Left 70-1
Right 70-1
One hand rope Tricep extension cable machine
Left 60-1
Right 60-1
The one noticeable generalization that can be gleaned from the numbers is that I made no real strength gains as a whole. Sure my chest press and shoulder press went up, but that was because I always start my workout with a chest press or shoulder press. But the other lifts like the rack pulls or leg press or the tricep extension barely saw any gains.
As a matter of fact, almost always towards the last quarter of the training session I always felt kind of weak, and that feeling worsened later on in the last couple workouts to the point that I had trouble completing them due to weakness. Further, the last three training sessions I could feel my body going into a catabolic state which means my body was eating my muscles as an energy source to finish the session. This is the worst case scenario that could happen.
So I finally smartened up and quit the Optimal Nutrition protein when my supply ran out and went back to the protein that I know can sustain me through my workout: the supposedly crap protein with all of its amino acid garbage proprietary blends. They're all pretty much the same thing. I just happened to settle on some Myofusion protein not out of any informed decision but rather from the fact that it had some casein protein in it. Casein is supposed to be a slow release protein but I really don't know how true that is. Also it was marked down in price.
Compare the two nutrition labels. The first is the Myofusion. The second is the Optimal Nutrition.
100% Whey Gold Double Rich Chocolate Supplement Facts
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Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Natural and artificial flavors, cookie crumbs (enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), sugar, palm and palm kernel oil, cocoa (processed with alkali), high fructose corn syrup, corn flour, salt, dextrose, sodium bicarbonate, soya lecithin), salt, gum blend (cellulose gum, xanthan gum, carrageenan), lecithin, sucralose, aminogen, lactase.
As you can see they both have the good wholesome artificial sweeteners and fillers. The big difference is the Myofusion has all the garbage protein amino acids blends that's supposedly used by these unscrupulous protein manufactures to boost the grams of protein per scoop. This is to be stingy with the more expensive whey protein and use the cheaper amino acids to boost the protein numbers. I got this idea from the guy below.
So I guess the Optimal Nutrition protein is supposed to be better, but for me the results were terrible. I don't know why that's the case but I will definitely stay away from the 100% whey protein powder and choose a whey protein blended with casein and amino acids.
Incidentally here's my last workout on the Myofusion protein powder. I didn't hit many personal best records but at least I got through the workout without any feelings of weakness.
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