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NJC_Manhattan
03-12-13, 11:54 pm
Hello All,

Thought I'd give you some insight on my split/diet/supps. Looking forward to getting into project stak. I'm guessing it'll help me achieve some good results.

Diet;

Basically 1.5gs of protein per pound of weight. .5-1gs of fat per pound of weight. Carbs minimal at best except for post workout where I will be consuming the majority of my daily carbs (50-60gs). Gallon of water a day and green tea. I'll be adding in one cheat meal a week. Pretty vanilla stuff. Not looking to reinvent the wheel. If I can pull it from the ground or kill it, then I'll eat it.

May add in some cleansing stuff here... Kale/Spirulina/Cabbage/etc.... May add some juices, but want to be very careful here so not to add in a lot of unnecessary sugar.

Split;

I believe in working out everyday or at least 6 days of the week. As long as groups are split by 48hrs, I think you're in the clear. Each split will revolve around compound lifts. Leg day = Squats/Presses. Back = BB rows/weighted pullups/Deads. Chest = BB press/weighted dips. Shoulders = Seated overhead press BB/DB. Full body means olympic lifts/circuits (Rows to press to squat for example... ya it sucks).

Cardio... Well, I'm up in the air on the effectiveness of cardio. I may just do 10-15 of HIIT after each workout. If I'm not leaning out properly, I may add in fasted cardio and/or post workout.

Monday; Legs/Core
Tuesday; Back/Biceps
Wednesday; Chest/Triceps
Thursday; Shoulders/Calves/Core
Friday; Quads/Arms
Saturday; Full body
Sunday; Repeat cycle or focus on core/cardio/lagging body parts

Supplements;

Uh-oh......

Multi-V
Omega 3
CLA
D-Aspartic Acid
Zinc
Magnesium
Kelp
Yohimbine hcl
Glutamine
BCAAs
Whey
L-Carnitine
Green Tea supp
Creatine
Pre-workout supp

Stats;

Me- 6 feet even, 200 pounds, 14% BF, 28 years old
1RM no spot - Deads; 405, Squat; 385, Bench; 315, Row; unknown, but guessing around 280

Phil800101
03-14-13, 2:44 am
Subbed.

J-Dawg
03-14-13, 3:08 pm
In for this NJC!

DANO
03-14-13, 3:35 pm
Ok, I'm in!

NJC_Manhattan
03-14-13, 9:34 pm
Subbed.

Glad to have you here Phil. Been a while


In for this NJC!

Great to have you along!


Ok, I'm in!

Dano... always a pleasure to you around my journeys

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ATP Day 1

Took Supplement. Within 30 mins was 'feeling' product.

Workout; Shoulders/Calves/Abs

10 min cardio warm up

DB lat raise to front raise to upright row; 3x10 each movement
Seated DB Shoulder press; 4x10/8/6/6 increasing weight
DB side raises; 3x10
DB shrugs (heavy to very heavy aka 130 to 140 DBs); 4x10/8/10/8
Cable delt raise; 3x20 each side
Face pulls; 3x12
Seated calf raises; 5x20
Calf extensions drop sets; 4x10 20/10 30/10 30/10 15
10 mins of core work

Felt good. Definitely didn't get 'tight' as easy. Weight felt the same, but my body wasn't as fatigued during. It's early in the game, but I'm hoping to go up in weight as I go. So far, so good.

NJC

NJC_Manhattan
03-16-13, 7:13 pm
ATP Day 2

Full body

10 mins cardio warm up

Deadlifts; 5x10/10/3/3/12
Sumo deads; 2x10
Glute extensions; 2x12 (heavy)
Lying leg curls; 2x30
DB bicep curls; 3x10
Cable curls; 3x10
Ab machine; 4x15 (heavy)
Pullups; 4x10

Felt strong. Not a lot to go off of after 2 days, but have been recovering better since taking Stak.

DANO
03-16-13, 10:10 pm
Looking forward to how days 5-6 start feeling.

NJC_Manhattan
03-19-13, 5:41 pm
Looking forward to how days 5-6 start feeling.

Most definitely.

NJC_Manhattan
03-19-13, 10:19 pm
Day 3.

Had a stomach bug over the weekend and was advised by a doctor to not take any supps. So now I'm back on.

Legs/Core

10 min cardio warm up

Squats; 5x10/10/5/5/3
Front Squats; 3x10
Leg press; 4x20
Lying leg curl; 3x20
Calf Extensions; 4x30
Single leg calf extensions; 3x10, 10
Hanging leg raises; 5x20/20/15/15/10
Swiss ball mountain climbers to swiss ball crunches; 3x10, 10

Felt pretty good. Probably a combo of taking a break from gym and the ATP. Glad to be back in it. Definitely felt strong during the squats. Normally around 315 I start to get worn out, but felt good today.

NJC_Manhattan
03-21-13, 10:12 pm
So.... Besides getting over a stomach bug. Work has also ramped up. No big deal, but hoping to update more as things wind down in the next couple weeks.

Back/Biceps;

Pullups; 3x10
BB Rows; 5x10/8/8/8/15
Seated Cable rows; 4x10/10/8/20
Seated machine lat pulldowns; 4x10/10/10/8
Standing DB reverse flies to seated reverse flies; 3x10,10
Deads; 6x10/8/4/4/3/15
Standing BB curls; 4x15/10/10/8
Standing Cable Hercules curls (drop sets); 3x10,10... 1 set til failure
Preachers; 2 til failure

Felt pretty solid today. I upped my creatine intake before working out and threw on the ATP product and felt beastly. Very solid day today.

Phil800101
03-22-13, 10:41 am
Killer volume (as always)! Glad to hear you're feeling better.

NJC_Manhattan
03-24-13, 3:03 pm
Killer volume (as always)! Glad to hear you're feeling better.

Thanks man. Hows all going right now?

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Chest/Tris

Warm up - 50 pushups
Flies; 5x15/15/10/10/8
Flat Bench (heavy low reps); 5x4/4/3/3/3
Flat Bench (light high reps); 2x20
Incline (light high reps); 4x15/15/12/12
DB flat bench flies; 3x10
Dips; 3x10
Tricep push downs (drop set); 3x10 10
DB tricep kickbacks; 2x10

Feeling good. Noticed that on my heavy bench that my lockout was cleaner.

Phil800101
03-24-13, 3:43 pm
Thanks man. Hows all going right now?

.................................................. ......................

Chest/Tris

Warm up - 50 pushups
Flies; 5x15/15/10/10/8
Flat Bench (heavy low reps); 5x4/4/3/3/3
Flat Bench (light high reps); 2x20
Incline (light high reps); 4x15/15/12/12
DB flat bench flies; 3x10
Dips; 3x10
Tricep push downs (drop set); 3x10 10
DB tricep kickbacks; 2x10

Feeling good. Noticed that on my heavy bench that my lockout was cleaner.

Good deal.

Not too shabby. Shitty weather still has me on winter RIF, so I'm enjoying the time off while I can.

NJC_Manhattan
03-24-13, 8:19 pm
Good deal.

Not too shabby. Shitty weather still has me on winter RIF, so I'm enjoying the time off while I can.

Ya this winter has gone on long enough... I'm waiting for things to warm up...


Shoulders/Abs

Warm up BB front raises; 1x25
BB overhead press; 5x15/12/12/10/10
DB shrugs to db lat raises; 2x10,10
DB squat to over head press; 2x12
Face pulls; 3x10
Front raises; 2x20
Machine crunches; 2x15
Side planks to front plank to back plank to crunches; 20 seconds a plank and then 30 crunches circuit it 3x
Hanging leg raises; 3x20

10 mins or so of cardio

NJC_Manhattan
03-26-13, 5:15 pm
Legs.

10 min warm up

Leg press to calf extension on the leg press machine; 6x15,20/12,20/10,15/10,15/8,10/6,8
Kick backs (drop set); 3x10 15 (each leg)
Lying leg curls; 3x25
Squats (light); 5x15/15/12/12/10
Seated Calf Raises; 3x30
More Calf Extensions; 2x til failure

Steam room
Shower
Shave

So I felt pretty on fire today. Coming off an 11hr work day and was exhausted. This product helped me push through today. Pretty impressed thus far.

NJC_Manhattan
03-26-13, 9:54 pm
Uh oh... the 2 a day

Morning;

13 mins HIIT on treadmill
Kettle ball swings to push ups; 4x10,20

Evening;

Back/Biceps;

Pullups; 2x10
Weighted pullups; 4x8/8/6/6
BB Rows; 5x15/10/8/8/6
DB standing to seated reverse flies; 3x10,10
Lying T-Bar rows; 4x10/10/8/15
Cable rows drop sets; 4x10,15/10,15/8,12/8,12
BB curls to incline db curls; 3x8,6/6,4/4,2
Standing DB curls; 3x10
Cable Hercules trip drop sets; 5x10,12,12/8,10,12/8,12,14/6,8,10/8,6,6
Some forearm work

Steam room and such.

Feeling good with the two a day....

NJC_Manhattan
03-27-13, 9:45 pm
the 2 a day sucks.....

Morning;

20 mins HIIT

Evening;
Chest/Tris

Warm up; 30 pushups

Flat BB benchpress; 6x15/10/8/6/6/15
Incline Iso machine press; 3x10/10/15
Incline DB press; 3x10
Flat bench DB flies; 3x10
Dips; 3x12
Incline Skull crushers; 4x10
Tricep extensions drop set; 3x10,8,6

DANO
03-28-13, 2:06 am
Haha... what a difference a day makes! Make the 2-a-days your bitch buddy.

NJC_Manhattan
04-03-13, 9:35 am
Haha... what a difference a day makes! Make the 2-a-days your bitch buddy.

Yessir!

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Back/Bis

Pullups: 2x10
Weighted Pullups; 3x8/8/6
BB rows; 5x12/10/8/8/10
Cable rows; 4x10/10/8/10
Lat pulldowns; 5x10
Deads; 6x10/8/8/3/3/10
DB curls; 4x10 each arm
Hammers; 4x10 each arm

NJC_Manhattan
04-05-13, 2:52 pm
Chest/Tris

Warm up; 40 push ups
Flat bb press; 5x15/10/10/4/15
Seated Iso press machine; 3x20
Machine flies; 4x10/10/8/6
Incline BB press; 5x8/8/6/4/4
Incline flies; 2x10
Flat flies; 2x10
Skull crushers (heavy); 3x4
Dips; 2x10
Tricep extensions; 3x10

I'm enjoying this supp a lot. My reps are coming out cleaner towards the end of the workout which is a nice change.

DANO
04-05-13, 3:25 pm
I look forward to this hitting the market, nothing but good so far...

J-Dawg
04-09-13, 5:30 pm
NJC, when you have your full final thoughts ready to go, can you post 'em up here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Looking forward to hearing how the full cycle was for ya!

NJC_Manhattan
04-09-13, 10:17 pm
NJC, when you have your full final thoughts ready to go, can you post 'em up here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Looking forward to hearing how the full cycle was for ya!

Done! Thank you!