Rah's pursuit of lean mass,PR's and a contest winning physique with MFX V3

[Rah22491]

Hey guys. First want to thank AX for giving me the awesome opportunity to test this out. It just came today so i will be starting it out tom. Im using it as part of my bulk for my contest in April

The Diet
Meal 1- 6Egg whites 1 whole egg 1 cups oats optimen multi
Meal 2- 6oz chicken 1.5 cups rice
Post w/o- 1.5 scoops whey 1 scoop cyto 1 bananna 5g mono 1tsp honey
Meal 4- oz chicken large sweet potato cup greens
Meal 5- 5 egg whites 1 whole 1cup oats
Meal 6- 6oz tilapia whole wheat pasta cup greens and tbsp EVOO
Meal 7- 1.5 scoops casein tbsp powerbutter 1pak animal omega
mid of night- 1.5 scoops xtend

Training Split
Power/hypertrophy
Mon- Upper Power
Tues- Lower Power
Wed- Off- Cardio abs and forearms
Thurs- Chest/Back Hypertrophy
Fri- LEgs calves hypertrophy
Sat- Shoulders/ Arms Hypertrophy.

Look for the first post tom. It will be a 4 week log.Time to get swoll!!!!!!!!

 

[joeflex73]

Definitely sub'd and looking forward to seeing your results! Hit it hard!!

 

[jim623]

I'm in. Anxious to get some feedback. Don't hesitate to tell us if there is something you don't like or if any problems occur. We need to know.

 

[Rah22491]

Alright guys thanks for jumpin on board. Today was Legs and claves hypertrophy. 30-sec- 1min rest between sets with rep ranges between 10-15 focusing on pumpin the S%$# out of my legs getting as much blood as possible in them. Dosed two MFX v3 upon waking and 2 prewo. Another two will be taken later on.

FRI LEGS/CALVES HYPERTROPHY
Squats 135-12
185-12
225-12
225-12
225-12
Stiff leg Deads- 135-15
165-12
185-12
Hack Squats rest pause at bottom- 4 plates 12
4 plates and 25- 12
4plates + 25- 12
Lying Leg Curl Squeeze and hold hard at the top for 3 sec- 110-12
100-12
100-12
FST 5 Leg Extensions- 100-12 X5sets

Calves
Standing calf raise-200-15 SUPERSET----Seated Calf Raise- 135-15
200-15 135-15
200-15 135-15
200-15 135-15

Today was the first day with V3 So not a whole lot to report. It was a crazy intense workout and i literally hobbled out of the freakin gym. Cant wait for this stuff to get pumpin thru my body.

 

[Rah22491]

SAT AUG 1 SHOULDERS/ARMS HYPERTROPHY

DB PRESS- 45-15
55-12
65-12
70-10
Seated Side Laterals- 20-12
20-12
25-12
20- 12
Pec Dec Rear Delt- 100-12
100-12
100-12
100-12
Skullcrushers-25 each side- 12
35- 10
35-10
Vbar Pressdown- 130-10
150-10
stak +25-10
Overhead one arm DB ext-20-12
20-12

Close grip cable curl-120-12
120-12
120-12
Machine Preacher- 70-12
70-12
70-12
FST 7 Front double bicep cable curls-30x12

Very intense arm w/o today. I had a sick pump and im def givin that to mass fx v3 this was unreal. Really didnt expect to have it quick in this fast but im pleasantly surprised. I recently just switched to the power/hypertrophy split. On my hypertrophy days rest is minimal between sets and you are focusing mainly on pump and getting lots of blood flow to the muscle. Monday will be a heavy upper body day so lets set sum PRs and get Swoll!!!!!

 

[dedlifter1]

workout looks great, subbed.

 

[Rah22491]

MONDAY 8/3 UPPER BODY POWER.

DEADLIFT-135-12
225-12
275-5
295-5
315-5 *PR*
BENCH-135-12
185-10
225-7
245-5
245-5
DB SHOULER PRESS- 70-5
70-5
70-5
70-5
70-5
EZ BAR CURLS (FULL CURL WITH REST PAUSE AT BOTTOM)- 25 EACH SIDE-12
35- 8
40-6
40-6
CLOSE GRIP BENCH- 135-12
165-8
185-5
185-5
185-5
*TODAY WAS A GREAT POWER DAY. FEELING VERY STRONG AND BROKE MY OLD PR ON DEADS BY A LONGSHOT. ENERGY IS WAY UP. i DID NOT WANT TO QUIT WHEN I DID BUT CHOSE TO SAVE SUM FOR A REAL HEAVY LOWER BODY ASSULT TOMORROW. FELT AGGRESSIVE AND READY TO ATTACK THE IRON WHEN I GOT TO THE GYM. I ALSO GOT A VISCIOUS UPPER BODY PUMP TODAY. THAT USUALLY DOESNT HAPPEN WHEN GOING FOR POWER BECUZ YOU TAKE LONGER REST PERIODS BUT TODAY MY UPPER BODY WAS SWOLL WITH A DEF INCREASE IN VASCULARITY. SOME FAR IM VERY PLEASED WITH V3, NOT SURE IF ITS IN MY HEAD OR WAT BUT THIS STUFF SEEMS TO BE HITTING ME HARD AND ITS ONLY BEEN A COUPLE DAYS SINCE I STARTED DOSING. CANT WAIT TO SEE WHAT HAPPENS IN COUPLE WEEKS. LETS START BREAKING SOME MORE PRS!!!!!!!

-A

 

[Rah22491]

8/4 LOWER BODY POWER

SQUATS (ASS TO THE GRASS)-135-12
185-12
245-6
255-6
255-6
255-8
LEG PRESS (KNEES TO CHEST REST PAUSE AT BOTTOM - 450-8
500-8
540-6
540-6
540-6

STIFF LEGGED DEAD- 185-10
225-6
235-5
235-5
CALF CRUCIFIXTION-LEG PRESS RAISE (REST PAUSE AT BOTTOM)-
-540-15
-540-15
-540-15
540-15
STRIP SET NO REST-540-FAIL
450-FAIL
360-FAIL
270-FAIL
180-FAIL
SEATED RAISE- 90-15
90-15
90-15

OVERALL TODAY WAS A GOOD WORKOUT. SQUAT WEIGHT WAS REALLY DOWN, NOT SURE WHY BUT I RALLIED FOR LEG PRESS AND STIFF LEGS. i REALLY NEED TO WORK ON MY HIP FLEXIBILTY, THAT SEEMS TO REALLY BE SCREWING ME UP ON SQUATS. THE ONE THING I CAN SAY IS IM STARTING TO FEEL MORE AGGRESSIVE AND AM ALSO EXPERIENCING EXTREME PUMPS EVEN ON MY POWER DAYS WITH 2 SUMTIMES THREE MIN REST BETWEEN SETS. STARTIN TO GET THAT ALPHA MALE MENTALITY WHERE YOU JUST WANT TO NAIL EVERY CHICK YOU SEE SO IM SURE THAT WILL GET MORE INTENSE AS THE CYCLE KEEPS GOING. ON THE ORIGINAL MFX STRENGTH SKYROCKETED IN WEEK 3 SO HOPEFULLY THIS WILL KICK IN A LITTLE SOONER BUT WELL SEE. CARBS ARE AROUND 315 OR MORE SO THE STRENGTH WILL HOPEFULLY COME SOON.TOMORROW IS AN OFF DAY WITH CARDIO ABS AND CALVES. i HATE f&^%$@ OFF DAYS!!!!!!

-A

 

[dedlifter1]

looking good bro, murderous leg day indeed.:147:

 

[Rah22491]

yo dedlifter thanx for jumpin on board bro. I love a crazy leg day, but now that im hittin twice a week wit power/hyper they dont hardly get sore anymore they are really starting to adapt its weird. I went from being sore for like 4 or 5 days to not be sore hardly at all.

 

[jim623]

Looking good Rah, keep up the good work.

 

[dedlifter1]

yo dedlifter thanx for jumpin on board bro. I love a crazy leg day, but now that im hittin twice a week wit power/hyper they dont hardly get sore anymore they are really starting to adapt its weird. I went from being sore for like 4 or 5 days to not be sore hardly at all.

I hear ya. i ran a squats and milk routine about 8 months ago (20 rep squat routine) which i squated 3 days a week, I had the same thing happen. Usually I have unspeakable DOMs for days and days, i love em.

 

[Rah22491]

8/6 CHEST/BACK HYPERTROPHY
DB INC PRESS-50-12
55-12
65-12
75-12
HAMMERSTRENGTH ISO LATERAL WIDE CHEST- 2 PLATES EACH SIDE 3X12

INC DB FLYE SUPERSET CABLE CROSSOVER
40-12 50-12
40-12 50-12
40-12 50-12

RACK CHINS-4X10
BENT OVER ROW(SQEEZE HARD AT TOP)- 135-12X 3SETS
REVERSE GRIP PULLDOWN-90-12X3SETS
LYING T BAR ROW- 2 PLATES-3X12

DB SHRUG-90-12X3SETS
UPRIGHT ROW W EZCURL BAR- 35 EACH SIDE-3 SETSX12

GREAT CHEST AND BACK DAY. SICK ASS CHEST AND BACK PUMP I COULDNT BELIEVE IT THE PUMPS ARE GETTING MORE INSANE BY THE DAY AND THEY STAY PUMPED FOR A FEW HRS AFTER ITS GREAT. ALPHA MALE METALITY AND AGGRESSION ARE BECOMING MORE PRONOUNCED AS WELL. i HAVE NOTICED A SLIGHT INCREASE IN ACNE ON MY FACE AND CHEST. NOTHING SERIOUS JUST A COUPLE BUMPS HERE AND THERE. WEIGHTS ARE STARTING TO FEEL A LITTLE LIGHTER AND I BELIEVE MY STRENGTH IS INCREASING. THE NUMBERS MAY SEEM LOW BUT KEEP IN MIND YOU ARE ONLY RESTING 30-45 SECS IN BETWEEN SETS. ALSO IM BODYBUILDING NOT POWERLIFTING SO I CHECK MY EGO AT THE DOOR AND MAKE SURE I ESTABLISH THE MIND MUSCLE CONNECTION WITH PERFECT FORM TO MAKE SURE THE MUSCLE GETS THE FULL BENEFIT. MY PHYSIQUE HAS CHANGED DRAMATICALLY SINCE I STARTED TRAINING LIKE THIS. ON SHRUGS I REALLY LIKE TO GO LIGHTER WITH NO CHEATING ATTEMPTING TO BURY MY TRAPS IN MY EARS. WHEN I STARTED THIS I GOT A NEW SORENESS THAT IVE NEVER FELT BEFORE. OVERALL IM PLEASED WITH MASS FX V3 SO FAR AND CANT WAIT FOR IT TO FULLY GET INTO MY SYSTEM. LEG DAY # 2 TOM LETS BLAST IT!!!!!!!

 

[dedlifter1]

W\o looks awesome bro. I like to superset with recline pullups, try sneaking those in there somewhere.

 

[Rah22491]

yo dedlifter never heard of recline pullups. you mind explaining? I just started doing rack chins, got the idea from layne norton, I love em, seems to take the arms completely out of it and puts the entire load on the lats. On power days i will put some plates in my lap. My gym also has bands so i like to do banded pullups. You look like a ***** using bands but hey, u gotta check ur ego at the door and take that muscle thru the full range. Bands really let you sqeeze at the top for a full contraction.

 

[Rah22491]

8/7 LEGS HYPERTROPHY
FRONT SQUATS-135-12
-165-12
185-12
BACK SQUAT-225-8
225-10
225-10
LEG PRESS- 450-12
450-12
450-12
STIFF DEAD-165-12
165-12
165-12
165-12
STANDING ONE LEG CURL-60-12 3SETS

STANDING CALF RAISE(REST PAUSE AT TOP AND BOTTOM)-90-15
110-15
130-15
150-15
HOLY $%^@ THE PU,MP TODAY WAS ABSOLUTELY INSANE. AFTER I FINISHED LEG PRESS I COULD HARDLY WALK BUT PUSHED MYSELF TO FINISH. HAMSTRINGS LOCKED UP ON THE LAST SET OF DEADS, I COULDNT HAVE PULLED ANOTHER REP IF I TRIED. i TRIED FRONT SQUATS FOR THE FIRST TIME TODAY, THATS WHY THE WEIGHT SEEMS A LITTLE LOW. iM HOOKED ON THESE NOW AND AM GOING TO PUT THEM IN MY POWER DAYS. i REALLY LOVE THE WAY THEY TEAR UP YOUR QUADS. i REALLY STRUGGLED BACK SQUATTING 225 FOR 10 TODAY BUT I KNO IT WAS FROM THE FRONT SQUATS. v3 IS GIVING SOME INCREDIBLE LASTING PUMPS. MY LEGS STAYED PUMPED FOR A GOOD 4-5 HRS AFTER TRAINING, IT WAS UNREAL. i WAS FLEXING IN THE LOCKER ROOM AND MY WAIST LITERALLY LOOKED LIKE YOU GOOD PUT UR HANDS AROUND IT, I WAS IN SHOCK. AGRESSION IS THRU THE ROOF RIGHT NOW AS IS ENDURANCE. MOOD IS ALSO ELEVATED ALL THE TIME AND ALPHA MALE MENTALITY IS IN FULL SWING. iM LOVIN THIS SO FAR.

 

[bassgod272]

Pics? Nice log btw

 

[Rah22491]

yo bassgod thanks for checkin it out. im waitin to get my freakin camera back, i should have some up soon.

 

[Rah22491]

8/8 SHOULDERS/ARMS HYPERTROPHY

SMITH MILITARY PRESS-135-12
155-10
155-10
155-10
PEC DEC REAR DELT-90-12X3SETS
DROPSET-70-FAILURE
WIDE GRIP UPRIGHT ROW-95-12-4SETS
ONE ARM CABLE SIDE LATERAL-20-12-2SETS

ALT DB CURL-35-10-3SETS
ROPE HAMMER CURL-70-15
75-12
75-12
INC DB CURL-25-10 3SETS
FRONT DOUBLE CABLE CURL-30-12-3SETS

DB SKULLS-25'S-12
30'S-10
25'S-12
CABLE PRESSDOWN-130-17
150-15
150-15

OVERHEAD ROPE-80-12-3SETS

DIPS WITH 25- FAIL

TODAY WAS A GREAT ARM/SHOULDER WKOUT/ THE PUMPS CONTINUE TO GET MEANER AND VASCUALRITY IS COMING OUT WELL. THIS WKOUT HAD A TON OF VOLUME, MORE THAN I USUALLY DO. I USED TO TRAIN BI AND TRIS WITH ONLY 6-8 SETS AND MY ARMS DID NOT RESPOND SO IM SHOCKING IT WITH A ALOT OF VOLUME TO SEE HOW THEY GROW. THE WEIGHT MAY SEEM LOW ON SHOULDER PRESS BUT I LIKE TO DROP THE BAR WELL BELOW MY CHIN TO WORK THE FRONT DELT ENTIRELY. ALSO I PROBALLY COULD HAVE SWUNG ALOT MORE WEIGHT ON THE DB CURLS BUT IVE REALLY NOTICED BETTER RESULTS SINCE I STARTED USING STRICTER FORM AND REALLY FOCUSING ON THE MIND MUSCLE CONNECTION. INTENSITY IN THE GYM WAS THRU THE ROOF. I DIDNT WANT TO QUIT WHEN I DID BUT DECIDED TO BEFORE MY ARMS EXPLODED. TOMORROW IS ANOTHER ONE OF THOSE FREAKIN OFF DAYS. SO I WILL BE POSTING MY UPPER POWER WKOUT ON MONDAY.

 

[dedlifter1]

recline pullup- set smith machine bar about 4 feet off ground, place bench far enough away to put your feet on.Lay underneath bar and do pullups with body weight to your chest. I usually use them as a supersett with t-bars or bb rows. Go to failure.

 

[Rah22491]

8/10 UPPER POWER

INCLINE BB PRESS-135-12
170-8
175-6
175-6
175-6
RACK DEAD (SQUEEZE HARD AT THE TOP)-135-12
-225-10
275-8
295-8
315-8
DB SHOULDER PRESS-70-8
70-6
70-6
70-6
75-4

CG SMITH BENCH-155-12
165-10
185-8-3SETS

STANDING BARBELL CURL WG- 95-8-5SETS

i HAD ALOT OF ENERGY AND AGGRESSIVNESS IN THE GYM TODAY. I CAN REALLY TELL THE V3 IS KICKING IN. STRENGTH SEEMS TO BE STARTING TO CLIMB. I SWITCHED OVER FROM SMITH INCLINE TO BB INCLINE, AND IT WAS A LITTLE ADJUSTMENT AFTER DOING THE SMITH FOR A FEW WEEKS, BUT BY THE 3 SET I WAS REALLY FEELING IT AND WANTED TO ADD SOME MORE WEIGHT BUT DIDNT HAVE A GOOD SPOT. RACK DEADS FELT GREAT. I REALLY SQUEEZED HARD AT THE TOP. I HAVE A GOOD WIDE BACK BUT AM REALLY TRYING TO BRING UP THE THICKNESS FOR MY NEXT SHOW. SHOULDER PRESS FELT WEAK TODAY, NOT SURE WHY. I DID DROP THE DB'S WELL BELOW MY CHIN TO REALLY GET THE MOST OUT OF THE FRONT DELT SO THAT PROLLY HAD SOMETHING TO DO WITH IT. BI'S AND TRI'S ARE COMING UP NICELY AND ARE REALLY TAKING ON A FULLER HARDER LOOK. OVERALL IM VERY PLEASED SO FAR WITH V3 AND THE WORKOUTS SEEM TO BE GETTING BETTER EACH DAY. I WILL POST SUM PICS UP SOON, JUST WAITING TO GET MY CAMERA BACK FROM MY BRO.

 

[bassgod272]

Nice session bro, keep up the good work :head:

 

[jim623]

Looks like you are responding very well to MFX V3, Rah. Great job on the log.
MFX plays a big roll in the Mind/Muscle connection, it provides an intense focus. That's one of the features I love most.

 

[Rah22491]

8/11 LOWER POWER
SQUATS ATG-135-12
185-13
225-12
235-10
255-8
SLDL-135-12
185-10
225-6
205-8

LEG PRESS-540-12
540-10
540-8
630-4
450-13
SEATED CALF-90-17
130-15
150-15
150-15
STANDING CALF-150-15 4 SETS

GREAT LEG BLAST TODAY. I KNO THE POWER HYPERTROPHY CALLS FOR REPS BETWEEN 6-8 BUT IVE NOTICED I SEE BETTER RESULTS WITH REPS BETWEEN 8-20 FOR LEGS. IM A LITTLE BIT TALLER SO IT IS MORE OF A CHALLENGE TO FILL OUT MY LEGS. ENDURANCE AND ENERGY WERE THROUGH THE ROOF TODAY AS WELL AS FOCUS. I HAD THAT TUNNEL VISION EVEN BETWEEN SETS WHERE NOTHING COULD BREAK MY CONCENTRATION. GOING GREAT SO FAR. ILL POST UP CHEST AND BACK HYPERTROPHY THURS.

 

[Rah22491]

8/13 CHEST/BACK HYPERTROPHY

BANDED WG CHINS-3SETS-10
ONE ARM DB ROW (SQUEEZE HARD AT THE TOP)- 80-12
90-10
100-10
60-FAIL
REVERSE GRIP CABLE ROW WITH STRAIT BAR-120-15
140-15
160-12

ROPE PULL DOWN-150-15
185-15
185-15

INC SMITH PRESS- 135-15
165-15
185-12
185-10
DB PRESS- 80-10-3SETS

DIPS SUPERSET INC FLYE
3SETS 10 3SETS-10-35'S

GREAT PUMP AND FOCUS IN TODAYS WKOUT. I REALLY LIKE THE ASSISTANCE OF BANDS ON THE PULLUPS. iT REALLY LETS YOU SQUEEZE UR SCAPULAE TOGETHER AT THE TOP AS WELL AS GIVES A SICK PUMP IN =YOUR LATS. FOCUS AND AGGRESSION ARE IN FULL SWING AND IM DEF STARTING TO SEE A STEADY INCREASE IN STRENGTH AND ENDURANCE. AT THE END OF MY WORKOUT I LOOKED AT THE CLOCK AND IT HAD BEEN OVER AN HOUR AND I WASNT READY TO QUIT BUT DID ANYWAY. DEF WALKED OUT OF THE GYM FEELING LIKE I HAD A TURTLE SHELL ON MY BACK AND WITH ONE OF THE SICKEST CHEST PUMPS I CAN REMEMBER. WEIGHT WAS PRETTY LOW ON INC FLYES BUT THEY FELT LIKE FREAKIN HUNDREDS. MY CHEST DEF GOT TOASTED ON THAT WKOUT. LOVING V3 SO FAR!!!

 

[Jotan]

recline pullup- set smith machine bar about 4 feet off ground, place bench far enough away to put your feet on.Lay underneath bar and do pullups with body weight to your chest. I usually use them as a supersett with t-bars or bb rows. Go to failure.

They are commonly referred to as 'inverted rows', I use them too and love them.

Rah, have a look at the link if you want more of an explaination.
http://stronglifts.com/how-to-do-inverted-rows/

Man I like the w/o; I also thought about a weekly strength/hypertrophy.

Look forward to seeing what you can do

 

[joeflex73]

Everything's going great man! How's the scale treating you so far?

 

[Rah22491]

8/14 LEGS HYPERTROPHY

FRONT SQUAT-135-12
165-12
185-10
185-10
LYING LEG CURL(3 SEC SQUEEZE AT THE TOP) 3 SETS-10

LEG PRESS-450-12(REST PAUSE AT THE BOTTOM)
540-15
540-15

STANDING LEG CURL-60-20-3SETS

SINGLE LEG PRESS CALF- 180-15-5SETS

SEATED RAISE-150-15
130-15
110-15
90-FAIL
HOLY $#@$ INSANE LEG WORKOUT. I WAS LITERALLY FRIED AND SEEING SPOTS ARE LEG PRESS. THOSE REST PAUSE SETS WILL REALLY BEAT UR ASS. AFTER LYING LEGS CURLS MY HAMSTRINGS HAD THE SICKEST PUMP. I LOVE SQUEEZING HARD AT THE TOP AND LOWERING THE WEIGHT SLOWLY. yOU GUYS SHOULD TRY IT, IT NUKES YOUR HAMSTRINGS LIKE NOTHING ELSE. AFTER THAT ALL OUT ASSAULT ON THE WHEELS, I DECIDED TO HIT SOME POSES IN THE LOCKER ROOM...BAD IDEA!!!!!STEPPED DOWN INTO MY SIDE CHEST, HAMSTRING CRAMPED AND BAM...I HIT THE FLOOR. BY FAR ONE OF THE SICKEST LEG WORKOUTS I CAN REMEMBER. I HOBBELED OUT OF THE GYM AND STUMBLED INTO MY CAR. I CANT BELIEVE THE ENDURANCE AND FOCUS I HAVE ON V3. ITS OUT OF THIS FREAKIN WORLD. THE SECOND I STEP FOOT IN THE GYM IM HYPED AND FREAKIN READY TO KILL SUMTHING..I LOVE IT.

 

[Rah22491]

Everything's going great man! How's the scale treating you so far?

HEY JOE...IM UP FROM 188-190, BUT THE MAIN THING OVE NOTICED IS THAT IM REALLY HARDENING UP. I HAD THAT SOFT LOOK YOU KNO...NOT FAT JUST NOT EVERYTHING POPPIN LIKE IT SHOULD. IM YOUNG SO I KNO THAT WILL COME WITH MATURITY BUT WITH USING V3 AND THIS POWER HYPERTROPHY SPLIT MY MUSCLE BELLIES HAVE GOTTEN ALOT FULLER AND ROUNDER AND I JUST LOOK LIKE IM STARTING TO REALLY MATURE MUSCULARLY. I WILL GET SUM PICS UP AS SOON AS I GET MY CAMERA BACK. MY RETARD BUDDY STILL HASNT RETURNED IT.

 

[Rah22491]

8/15 ALL OUT ARM ASSAULT AND SHOULDERS

SMITH SHOULDER PRESS-135-12
155-12
185-8
185-8+2ASSISTED
WIDE GRIP UPRIGHT ROW-90-12
90-12
90-12
DROPSET-60FAIL

STANDING SIDE LATERAL-25-12
BRACED INCLINE SIDE LATERAL-15-12
RECLINE SIDE LATERAL-15-12

PEC DEC REAR DELT-100-12-SETS
DROPSET-70-FAIL

ADD ON SETS
PREACHER CURL-25-10 1MIN REST

PREACHER CURL-25-10 SUPERSET HAMMER CURL-30-10 2MIN REST

PREACHER CURL-25-9 SUPERSET HAMMER CURL-30-10 SUPERSET- CABLE CURL-95-10 3MIN REST


PREACHER CURL 25-8+2FORCED SUPERSET HAMMERCURL 30-10 SUPERSET CABLE CURL-95-10 SUPERSET-INCLINE DB 25-10

ADD ON TRICEP
INCLINE OVERHEAD EZ CURL EXT-25-12 1MIN REST
" " SUPERSET OVERHEAD ROPE85-12 2MIN REST
" " SUPERSET OVERHEAD ROPE 85-12 SUPERSET VBAR-130-10MIN REST
" " SUPERSET OVERHEAD ROPE 85-12 SUPERSET VBAR 130-8 SUPERSET CG BENCH-135-10

ARMS=TOAST. I GOT THIS IDEA FROM ERIC BROSER. ITS FREAKIN TORTURE AND YOU GET THE SICKEST PUMP. I LITERALLY HAD TROUBLE GETTING MY SHIRT OVER MY HEAD AFTER DOING THIS WORKOUT. I ALSO SWITCHED THINGS UP ON SIDE LATERALS. MY SHOULDERS ALREADY HAD A MEAN PUMP FROM THE UPROW DROPSET SO I THOUGHT I WOULD THROW IN SOME DIFFERENT ANGLES FOR VARIATION. AGAIN FOCUS AND INTENSITY ARE AMAZING. BEFORE I KNEW IT I HAD BEEN IN THE GYM FOR AN HOUR AND I JUST DIDNT WANT TO QUIT. I DECIDED I SHOULD WHEN MY ARMS FELT LIKE THEY WERE GOING TO EXPLODE THROUGH THEIR SKIN. V3 IS NO FREAKIN JOKE AND SO FAR IM LOVIN IT. JUST WISH I HAD LONGER THAN A 4 WEEK CYCLE LOL. MAYBE AX WOULD LIKE TO HOOK ME UP WITH SUM MORE CUZ IM FREAKIN ADDICTED!!!!!!

 

[dedlifter1]

W\o looking solid Rah, havent checked in for awhile, just had a new baby this past week.

 

[Rah22491]

W\o looking solid Rah, havent checked in for awhile, just had a new baby this past week.

congrats on that bro..boy or girl?

 

[joeflex73]

HEY JOE...IM UP FROM 188-190, BUT THE MAIN THING OVE NOTICED IS THAT IM REALLY HARDENING UP. I HAD THAT SOFT LOOK YOU KNO...NOT FAT JUST NOT EVERYTHING POPPIN LIKE IT SHOULD. IM YOUNG SO I KNO THAT WILL COME WITH MATURITY BUT WITH USING V3 AND THIS POWER HYPERTROPHY SPLIT MY MUSCLE BELLIES HAVE GOTTEN ALOT FULLER AND ROUNDER AND I JUST LOOK LIKE IM STARTING TO REALLY MATURE MUSCULARLY. I WILL GET SUM PICS UP AS SOON AS I GET MY CAMERA BACK. MY RETARD BUDDY STILL HASNT RETURNED IT.

Sounds good man. Up a few pounds and hardening up, sounds like everything is as it should be. Aggression up as well?

 

[Rah22491]

8/17 UPPER POWER

INCLINE BB PRESS-135-12
155-12
175-8
185-6
185-6+2FORCED
RACK DEAD(MID SHIN) 135-12
225-10
275-10
315-8
315-8

SHOULDER PRES DB-70-7
75-6
75-5
75-5
75-5+1ASSISTED

CG SMITH BENCH-155-12
185-10
195-8
205-5
205-5

STADING BB CURL-WG-95-10
MG-95-8
CG95-8
CG-85-10
WG-85-10

WOW SUMTHIN CLICKED TODAY FOR SURE..WEIGHT IS STARTING TO FEEL LIGHT AND STRENGTH AND INTENSITY IS THRU THE ROOF. INC PRESS FELT REAL GOOD. IM STARTING TO GET THE FEEL BACK FROM THEM AFTER NOT DOING FREE WEIGHT FOR A WHILE. RACK DEADS FELT GREAT. 315 FELT LIGHT AS A FEATHER AND I WANTED TO PULL SOME MORE WEIGHT BUT WANTED TO GET SOME REPS WITH THE 315. DEF A PR FOR SURE. SHOULDERS SEEM TO BE GETTING STRONGER ALTHOUGH THEY WERE KIND OF TOAST AFTER INC PRESS.I MIGHT START WITH THOSE NEXT WEEK TO SEE WAT I CAN REALLY DO. CG BENCH AND ARMS WERE INSANELY PUMPED AFTER THIS WORKOUT. AGGRESSION IS CONTINUALLY ON THE RISE AND ALPHA MALE FEELING CONTINUES TO BECOME MORE EVIDENT. WAS HAVIN TROUBLE FOCUSING IN BETWEEN SETS BECAUSE THIS SMOKIN BABE WAS DOIN GOOD MORNINGS LIKE RIGHT IN FRONT OF ME...ALPHA MALE KICKED IN FOR SURE LOL..ACNE IS GETTING A LIL WORSE, BUT NOTHING I CANT LIVE WITH..THAT IS THE ONLY NEG SIDE IVE NOTICED SO FAR. BUT ILL TAKE IT

 

[Rah22491]

Sounds good man. Up a few pounds and hardening up, sounds like everything is as it should be. Aggression up as well?

O YEA ITS DEF UP MORE THAN WHEN ON THE REG MASS FX AND THAT IS SAYIN ALOT BECUZ I DIDNT THINK THE OLD VERSION COULD BE TOPPED

 

[dedlifter1]

Sounds pretty awesome, you should have some real physique changes forthcoming I would imagine. How much longer is this run?

 

[jim623]

WAS HAVIN TROUBLE FOCUSING IN BETWEEN SETS BECAUSE THIS SMOKIN BABE WAS DOIN GOOD MORNINGS LIKE RIGHT IN FRONT OF ME...ALPHA MALE KICKED IN FOR SURE LOL..

Haha, a quick trip to the locker room for an equipment adjustment.

 

[Rah22491]

Haha, a quick trip to the locker room for an equipment adjustment.

haha forget that im takin her to the locker room wit me

 

[Rah22491]

Sounds pretty awesome, you should have some real physique changes forthcoming I would imagine. How much longer is this run?

yea my body is def changing. between v3 and power/hypertrophy im really starting to mature muscularly. it should last another week and a few days i think.

 

[Rah22491]

AUG 18 LOWER POWER

SQUAT ATG 135-13
185-13
225-10
245-8
275-5

LYING LEG CURL-110-12
130-7
150-6
150-6

HACK SQUAT- 270-12
290-12
320-10
360-10 + 2ASSISTED *pr*

ALT LEG PRESS CALF RAISE-180-15-4 SETS
SEATED RAISE-130-12
150-10
170-8

ADDUCTOR MACHINE-80-20
90-15
90-15

TODAY WAS A SICK LOWER POWER DAY. I FELT SUPER STRONG ON SQUATS AND KNOCKED OUT 275 TO THE GROUND FOR 5 REPS. V3 IS HITTING ME HARD THIS WEEK AND STRENGTH IS WAY UP. I RESPONDED THE SAME WAY TO THE OLD VERSION. DIDNT SEE MUCH THE FIRST COUPLE THEN ALL THE SUDDEN UR BODY JUST REACTS TO IT ITS AWESUM. LOWER BACK WAS SUPER SORE FROM RACK PULLS YESTERDAY SO I DECIDED TO TAKE IT EASY AND JUST MOVE SUM WEIGHT WIT LEG CURLS. I REALLY TURNED IT ON DURIN HACK SQUATS AND PUT 4 PLATES ON EACH SIDE FOR 10 ROCK BOTTOM REPS WHICH IS DEF A PR. I KNO MOST PPL THING THAT ADDUCTOR MACHINE IS FOR WOMEN BUT IM TELLIN YOU IT REALLY MAKES UR ASS SORE. I LIKE IT AND AM GOING TO KEEP DOING THEM AND SEE IF I CAN BRING STRIATED GLUTES TO MY NEXT SHOW. RIGHT NOW MY STAIRS ARE KICKIN MY ASS MORE THAN HEAVY SQUATS DID SO TOM WILL BE A WELL DESERVED RECOVERY DAY.

 

[jim623]

yea my body is def changing. between v3 and power/hypertrophy im really starting to mature muscularly. it should last another week and a few days i think.

DUmping that last cap of MFX out of the bottle is always a bummer. I hate that day.

Seems like you having quite a run though.

 

[dedlifter1]

Rah, you ever try to incorporate sissy squats into your routine? They are brutal on the quads, I often superset them with Hacks. If you dont have a sissy squat station at your gym, there are other ways of doing them. I have found them to be more beneficial than extentions by far.

 

[Rah22491]

Rah, you ever try to incorporate sissy squats into your routine? They are brutal on the quads, I often superset them with Hacks. If you dont have a sissy squat station at your gym, there are other ways of doing them. I have found them to be more beneficial than extentions by far.

i havent tried those dedlifter..but that woulb be a nice switch to put some hurtin on the legs.we dont have a station so i will have to improvise. thanks for the suggestion

 

[Rah22491]

8/20 CHEST/BACK

RACK CHINS W/25LB PLATE-3 SETS 12

HAMMER STRENGTH REVERSE GRIP ROW- 90-15
140-15
230-10
140-FAIL

CG SEATED ROW-170-15 3SETS

LAT PULL SUPERSET STRAIT ARM PULLDOWN
160-12 90-12-3SETS
160-12
150-13


DB FLAT BENCH-80-13
85-10
85-10
80-13
INC BB PRESS-155-10-3 SETS

CABLE CROSS SUPERSET INC DB FLYE
50-15-3SETS 40-12-3SETS

BEHIND BACK SHRUG SS UPRIGHT ROW
185-15 95-12 3SETS
225-10
225-10

HAD GREAT ENDURANCE AND ENERGY TODAY AND THE PUMP WAS ONCE AGAIN INSANE. FOCUS WAS GREAT AND HAVE HAD TUNNEL VISION DURING ALL MY SETS FOR A GOOD WEEK. THIS HAS REALLY HELPED ME CONTINUE TO EST A BETTER MIND MUSCLE CONNECTION AND THIS WILL TRANSLATE INTO GAINS WITH TIME. STARTING TO NOTICE SUM WATER RETENTION BUT I THINK ITS FROM AN INCREASE IN CARBS BUT IM NOT 100% SURE..FOR SUM REASON I DID NOTICE A GOOD DEAL OF THIS WITH THE ORIGINAL..COULD BE THE WAY MY BODY RESPONDS TO THE COMPOUNDS THO IM NOT SURE.

 

[joeflex73]

Solid works man! Glad to hear aggression is jacked like that. Seems to be the theme we are seeing, even more than the last 2 versions.

 

[Rah22491]

8/20 LEGS HYPER

LEG PRESS-360-20
450-15
540-15
630-10

STIFF DEADS-135-15
165-15
185-12
205-12

SQUATS-185-15
225-15
225-12

SINGLE LEG STANDING CURL-80-15 2 SETS SS ADDUCTOR 110-2 SETS

STANDING CALF- 130-15
150-15
170=12
130 FAIL

SEATED CALF-190=12 3SETS

OVERALL PROLLY THE TOUGHEST LEG DAY YET BUT I BATTLED THRU IT WIT SUM INSANE INTENSITY. AS FAR AS REPS GOT I HIT A NEW PR ON THE LEG PRESS. ON THESE I LET MY KNEES TOUCH MY CHEST AND THESE WERE BRUTAL. STIFF LEGS FELT GREAT, I HAD AN INTENSE MIND MUSCLE CONNECTION AND MY HAMSTRINGS CRAMPED ON THE LAST SET. I HAD A MENTAL BLOCK BEFORE SQUATS AND DIDNT THINK I WAS GONNA GET THEM BUT MY SPOTTER PUSHED MY SORRY ASS AND I ENDED UP CRANKING OUT SUM GOOD WEIGHT FOR A DECENT AMOUNT OF REPS. I HAVENT SQUATED THAT LATE IBN MY WO IN A WHILE BUT KINDA LIKE IT BECAUSE UR HIPS AND KNEES ARE NICE AND WARM. I BELIEVE V3 DEF HELPED ME PUSH BEYOND THE LIMITS TODAY. TO DATE SINCE STARTING POWER HYPER 5 WEEKS AGO AND MASS V3 3 WEEKS AGO I HAVE PUT A .5 INCH ON MY LEGS AND WHEN I POSE AFTER WO'S EVERYTHING SEEMS TO BE COMING OUT NICELY. GREAT SO FAR I WOULD HIGHLY RECOMMEND V3 AS WELL AS POWER HYPER SPLIT.

 

[Rah22491]

8/21 SHOULDERS ARMS

SIDE LATERALS-20-15
25-13
30-12
35-10 +2 CHEAT

WG UPRIGHT ROW-90-13
95-12
105-10

BENT OVER REAR-25-15
30-12
35-12
20 FAIL W INTENSE SQUEEZE AT THE TOP

CG EZ CURL-25 EACH SIDE-13
35 EACH-12
45 EACH SIDE 10 +2 FORCE
25EACH-10 STRICT

BICEP CHINS-10
10
8

ONE ARM PRECHER-30-10
35-8

CROSS BODY HAMMER CURL-35-12
35-12

OVERHEAD DB PRESS-75-15
85-12
90-10
95-8

DIPS W 25-15
W/45-12
W/90-12

OVERHEAD ROPE- 100-12
105-10
105-100

VBAR PRESS-150-10 2SETS


ONCE AGAIN THE PUMP WAS UNGODLY TODAY. I HAVENT DONE CHINS FOR BICEPS BUT WILL PROLLY ADD THEM FROM NOW ON. MY ARMS GOT SWOLL AFTER JUST ONE SET OF THOSE. STILL GOIN STRONG. THE WEIGHT CONTINUES TO GO UP AS DOES THE REPS. I WAS PRETTY PISSED OFF AFTER I LEFT BECAUSE I FORGOT TO DO FREAKIN PRESSES. I WAS GOING TO PUT THEM LAST SO I COULD MUTILATE MY MID DELT BUT JUST FORGOT TO DO EM. O WELL ILL JUST HIT EM EXTRA HARD MOND WIT UPPER POWER.LOVIN V3 SO FAR AND DEF NOT LOOKIN FORWARD TO COMIN OFF LOL.

 

[Rah22491]

8/24 UPPER POWER

INC BB PRESS-135-13
155-10
185-7
195-5

TBAR ROW-90-13
135-12
180-8
190-6
190-6

SMITH SHOULDER PRESS- 135-10
155-8
165-8
185-6
185-6

CG BENCH-175-12
185-8
205-7
205-6
205-6

WG STAND BB CURL-85-10
95-10
105-8
105-8
105-8

REAL SOLID UPPER POWER DAY. WEIGHT IS DEF FEELING LIGHTER. MY INC BB PRESS HAVE GONE UP AND 185 FELT EASY THIS WEEK. I WAS SURPRISED AT MY SHOUDLER PRESS STRENGTH GIVEN THE FACT THAT I TOASTED MY CHEST AND FRONT DELT ON INC PRESSES BUT THAT WEIGHT FELT PRETTY GOOD. ONLY 3 DAYS LEFT SO IM KINDA PISSED ABOUT THAT BUT IT HAS DEF BEEN A GREAT PRODUCT SO FAR WITH VERY MINIMAL SIDES.

 

[Rah22491]

8/25 LOWER POWER

SQUATS-135-15
185-12
225-10
255-8
275-8
295-4

STIFF DEADS ON HACK SQUAT- 90-13
180-12
200-10
270-6
270-6

LEG PRESS-450-12
540-10
630-8
630-8
630-6

LEG PRESS CALF RAISE-540-15 4 SETS
STRIP SET-540- 15
450-15
360-FAIL
270- FAIL
180-FAIL

REALLY HAPPY WITH SQUATS TODAY. LAST WEEK I ONLY GOT 275 FOR 5 THIS WEEK THAT WEIGHT FELT LIGHT AND I PUMPED OUT 8 ROCK BOTTOM REPS LIKE THEY WERE NOTHING. ENERGY IS STILL SUPER HIGH. I CRUCIFIED MY CALVES WITH THAT STRIP SET AND THEY CRAMPED UP BADF ON THE LAST SET.

 

[jim623]

Awesome leg wo bro!
You checking the scale any, gained any weight?