Shredder Stack Results Log

[RickO'Shea]

NEEDTO, THANK YOU!!!!

Today is just the third day I've been taking the Shredder Stack from needtobuildmuscle.com and I really want to thank Needto from the bottom of my heart(not gay) for the results so far. I know I know, it's only the third day Rick you cant be noticing that much. Look at this pic then compare it to the others posted at the beginning of the thread.
http://i31.tinypic.com/nlvls7.jpg

First thing. Hardness. So Today was a rough day. I ran out of foods....just a crap load of carbs to eat, and bad ones too. I didn't eat much about half what I should. I wasn't feeling well, I felt flat, and outta shape all day. I popped my before bed dosage about a hour ago. I happened to go the bathroom. I was thinking that how I felt would be how I looked. I really am blown away by how much harder and vascular I am in just three days. If you look at that pic you can see I got those veins comin up from the lower abs...about a month ago I had two (The two big ones) but what you couldn't see in the pic is like six new ones, and the one on the left goes almost up into my arm pit. I got a new set of veins on my right bicep with are gettin huge when working out that I've never had! I've even got one on the underside of my Tricep. I also am looking more lean and the striations are comin too! I had this post almost finished and put up like four hours ago but then it suddenly got erased...so I almost didn't put this up until I took that picture!!!

Here's what I did today (workout wise)

I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Workout
Back, Bi's, and Forearms (my favorite lifting day)
Back
Narrow Grip Pulldown
#10X10reps@3 sets I went with a fast positive phase and a six second negative phase. This method I really liked! I got a great stretch and awesome pump from the second set! I also used this method on virtually all the rest of the lifts
#16X12reps@1set I used the rest pause method for the last set as well on the rest of the excersizes. This one a 8X3X1 for 12

Wide Grip Pulldown
#10X10Reps@3sets
#16X12Reps@1set I usually never am able to do this much weight without momentum and straps!

Deadlift (now I usually leave this for the end of Back workout but I was afraid I was going to loose the station to someone and not get it back.
135X10reps@3 sets
225X10Reps@1set I felt awesome here so decided to keep it rollin!!!
275X8Reps@1set I was able to put this up relatively easy which is awesome cause my knee usually kaputs at this weight!

Dumbell Rows
50X10Reps@2sets Same positive and negative phase like on the narrow grip pulldowns
90X10Reps@2sets I haven't gone that high in a while

Bi's
Seated incline dumbell curl
30X10reps@3sets I usually start with 25's and work my wy up to 35's
45X10Reps@1set Never had a pump like that!!!!

Cable curls/Cable Hammer Curl
#3X8/#3X8reps@3 sets
#6X8/#6X8reps@1 set I stand corrected...this was the best bicep pump ever!!!

Preacher curl
45X10@3sets
75X10@1set This was surprisingly easy

Forearms
(That thing where you hang a weight from a pvc pipe and roll it up and down)
3 sets (Forearms burned and felt awesome)

well there you have it.
So far No sides other than funky ass dreams(that's a maybe too) hunger and serious hard veiny sex appeal. I had a guy today ask if I worked at the schools gym. My response was "No, Why?" "Cause you're FKN Ripped bro" was his answer.

Yep I was feelin good!!!

So again special thanks to you guys and your help (Sonic) big help there!!!
NEEDTO YOU DA MAN!!!!

 

[RickO'Shea]

Bump...Need Answer

 

[RickO'Shea]

Hey Guys could still use some answers to the bodyfat question. Plus here are my measurements,thoughts, and workouts below.
Anthropometric MeasurementsMeasurements in Pounds1st2ndWeight202.00 Measurements in Inches Bust/Chest44.25 Waist36.00 Hips40.00 Right Thigh21.50 Left Thigh21.50 Right Gluteal Fold Left Gluteal Fold Abdominal38.50 Right Mid Arm14.00 Left Mid Arm14.00 Totals Total Inches229.750.00Difference over Previous Month 229.75Difference Overall 229.75

Today was going to be a ruff day. I didn't get enough last night and it's leg day. When I don't get the right clean food in me I get cranky too...I don't know if this happens to anyone else?
Today is Day#4 and I'm Starting to get that pumped feeling that lasts all day. Love it! I'm also getting some dry joints too. Gotta pick up forged joint repair. I'm also starting to sweat more throughout the day which is a good sign the katana is working!

Workout
Legs,Shoulders,Traps and Abs

Legs
ATF Squats
135X8@3sets
185X8reps@2sets I wanted to go higher but the knee said no.

Cleans
135X10@1set
95X10@3sets I haven't trained legs in like a half a year so rusty on these but I will get it to 225 hopefully not too long

Overhead squats
95X6@1set This was for kicks. They suck!

Snatchs
95X10@4sets

Calvs
Standing Calv raise
#10X10reps@4sets I blasted the positive phase almost jumping then a six second negative phase
#10X30reps@1set

Shoulders (dont do alot with shoulders cause I need other parts to catch up)
Military Dumbell Press
50lbX10reps@3sets Fast Positive Phase with six second negative phase Oh man were these burnin!
70lbX8reps@1set Almost didn't get it up!

Front Dumbell Raises
20lbX10reps@1set
25lbX10reps@1set
30lbX10reps@1set
35lbX10reps@1set From the two hours of volleyball last night my shoulders were unusually strong!

Side Dumbell Raises
25lbX10reps@1set
30lbX10reps@1set
35lbX8reps@1set
40lbX8reps@1set This was a PB for me!

Traps
Barbell Shrug
185lbsX12reps@4sets First time I've ever had a trap pump like that! Awesome!

Dumbell Shrug
50lbX40reps@2sets

Abs
Hanging Leg Raise
BodyweightX10reps@3sets I only lowered my abs to like a 130degree never fully relaxed they hurt like shit man!!!

Weighted Crunch
#16(max)X16reps@2sets

Well There ya have it!

 

[Captain FT]

Nice work man, keep it up

 

[supreme]

NEEDTO, THANK YOU!!!!


I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Well here is my .02:

Bodyfat with calipers can be HIGHLY inaccurate, 4- 7% error is the standard with the ACSM 7 site protocol. The more sites the better the reading because people hold BF in different areas (but that only holds true if the testor is accurate & it is a good caliper)

The ACSM protocol calls for 3 readings and you do avg of the 3

Things that get F'd up with calipers real easy:

Crappy testor, pinches more than fat and does 1 reading only

Not enough sites tested = false reading

Shit plastic cheap calipers - good ones i.e. Lange etc, start about $300 and can be close $900 a pair.

Testor uses a formula to calculate % that does not consider age & gender

You get tested post workout while still pumped - get false reading

You get tested while holding water / sunburned etc - false reading

I like the "under 120 club" for calipers - 12 sites tested, total of all 10 = below 120 mm total = LEAN!!!

Better alternatives: DEXA Scan, Bod Pod, Under water weighing

Total shit: Infra-red, Tanita scales, electronic calipers i.e. Skyndex etc.

Most Unique & Funny : Vern Gambetta method for testing groups of athletes - take off shrit, do jumping jacks - anything flops around / jiggles = FAT!
(He does this with his football camps etc)

Keep up the Good WORK & LOG !!

S

 

[RickO'Shea]

NEEDTO, THANK YOU!!!!


I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Well here is my .02:

Bodyfat with calipers can be HIGHLY inaccurate, 4- 7% error is the standard with the ACSM 7 site protocol. The more sites the better the reading because people hold BF in different areas (but that only holds true if the testor is accurate & it is a good caliper)

The ACSM protocol calls for 3 readings and you do avg of the 3

Things that get F'd up with calipers real easy:

Crappy testor, pinches more than fat and does 1 reading only

Not enough sites tested = false reading

Shit plastic cheap calipers - good ones i.e. Lange etc, start about $300 and can be close $900 a pair.

Testor uses a formula to calculate % that does not consider age & gender

You get tested post workout while still pumped - get false reading

You get tested while holding water / sunburned etc - false reading

I like the "under 120 club" for calipers - 12 sites tested, total of all 10 = below 120 mm total = LEAN!!!

Better alternatives: DEXA Scan, Bod Pod, Under water weighing

Total shit: Infra-red, Tanita scales, electronic calipers i.e. Skyndex etc.

Most Unique & Funny : Vern Gambetta method for testing groups of athletes - take off shrit, do jumping jacks - anything flops around / jiggles = FAT!
(He does this with his football camps etc)

Keep up the Good WORK & LOG !!

S

Awesome thanks man that helps quite a lot dude!!!

 

[supreme]

One last to standardize the testing (with calipers) - same testor, same calipers, same formula. Also if possible, roughly same time of day and try not workout / play sports for at least 12 hours before.

Later!

 

[ConanX]

When I was all natural, I used an electronic bodyfat reader and was tested at 9.5%, which seemed about right considering my use of Ephedrine and the way my abs looked, etc. Well, after an insane cycle where I was more shredded than ever, I got tested on the same machine and it showed my bodyfat at 14%.

I also bought an eletronic one that fluctuates from 10.5%-15% for me depending on the day or time. I have the cheap plastic calipers that show me at 4% bodyfat LOL. So yeah, probably a bod pod is best. I spoke to an IFBB pro about bodyfat measurements and he said the mirror is the best tool. Otherwise, the only way you can find out your real bodyfat is when you are dead and they can actually examine your fat.

 

[rahl]

I have a Tanita scale and it bounce around about 1-2% hour to hour. It does give me an idea though if it consistently starts to read higher or lower for a while how my composition is. i.e. it consistently said I was 17% for a while and while cutting it dropped into 15%. I think it was still pretty high but it shows the trend at least. That's really all I expected from it. I mostly use the mirror standard. LOL. I'm not competing or anything so all I carre about is how it looks on the beach and in the gym.

 

[RickO'Shea]

Yeah, I'm not too concerned but when this cycle is I would like to know a definate percentage. By the way what's a DEXA scan? I know the U has hydrostatict testing, and a bod pod, just don't want to drive four hours to get it done ya know.