trifecta log

[pitbulldog]

never done this before, but i'm gonna try and log this stack.

stats
age - 22
weight - 335
height 6'0

heres what my workouts consist of without the stack

monday - chest and tri's
flat bench
warm up - 225 15 reps
second warm up - 315 10-13 reps
working set - 395 3-5 reps
working set - 365 5-8 reps

incline bench
warm up - 225 10-13 reps
second warm up - 225 6 reps(trying to conserve energy for working sets)
working set - 275 - 10 reps
working set - 305 - 6-8 reps
working set - 315 - 4 times

decline bench (by this time i'm beat, must be why my lower chest is lacking lol)
warm up - 225 10 reps
second warm up - 225 6 reps
working set - 315 8 reps
working set - 315 3-5 reps

flat dumbell flies
95lb's dumbells - 10 reps
105lb's dumbells - 6 reps
125lb's dumbells - 4 times

alternate chest day
flat dumbell bench
110lb's dumbells - 10 reps
120lb's dumbells - 6-8 reps
150lb's dumbells - 5-7 reps
same as above, but the reps are usually at 3-5 reps

the incline and decline are with a barbell, because my right wrist is messed up and have a hard time getting the big dumbells up lol.
dumbell flies
same as above.

skull crushers
100lbs 3 sets and 10 reps
rope pulldowns just whatever weight i can control because i'm dead at this point lol
tuesday - back

bent-over rows
warm up - 135 for 10 reps
second warm up - 185 6-8 reps
working set - 225 5-7 times

deadlifts (knee is messed up, so until i rehab it my deadlift and squats are low. these are strapless only chalk)
warm up- 225 10 reps
second warm up - 315 10 reps
working set - 405 6-8 reps
working set - 455 3-5 reps

one arm dumbell row
warm up - 95lbs 10 reps
second warm up - 100lbs for 10
working set - 115lbs for 6-8 reps
working set - 125lbs for 4-6 reps

machine work
basically i go over there and burn out until i can go anymore(lat pulldowns, seated rows, bicep machine curls and e z bar curls(don't have a bicep day), ect).

Wednesday - rest

thursday- legs
leg extensions
warm up - 135lbs for 10 reps
second warm up - 155lbs for 10 reps
working - 175lbs for 10 reps
working - 175lbs for 10 reps

hamstring curl
warm up - 135 10 reps
second warm up - 155 for 6-8 reps
working - 155 for 6-8 reps

squat
LOW RIGHT NOW SINCE IT HURTS TO GO DEEP LOL

friday - shoulders
military press
warm up - 135lbs for 10 reps
warm up - 185 for 6-8 reps
working - 225 6-8
working - 225 6-8

cleans(just started these last week to change it, so working more on form then weight and the squat down hurts bad)
warm up - 135lbs 10 reps
warm up - 135 10 reps
working - 185 6-8 reps
working - 185 6-8 reps
laterals, bent over dumbell flies(or whatever they're called lol), and front raises. super sets.
for the front raise i use 45lb dumbells, for the laterals i use 25lbs dumbells, and for the bent overs i use 55lb dumbells. all sets are 3 and all reps are 10. this is more of a light weight exercise so i can really hit those heads.

saturday and sunday are rest and cheat days, mmm lol.

so i start this stack tomorrow, hopefully i can drop a few pounds and keep some strength, then this would be a lifesaver lol.

 

[pitbulldog]

alright, i received my package today with my oep thermo and my trifecta stack. took them and headed to the gym, when i got there, i had a stomach ache that was pretty annoying, but what doesn't kill you can only make you "MEANER" LOL. so if the stomach ache continues i'll just ignore it, or get some pepto bismol(i'm cheap, believe if i buy something i'm finishing it no matter the pain lol). i did my back workout that consisted of-

bent over rows
warm up- 135 for 10 easy reps
warm up - 185 for 10 reps
working set - 225 for 8 reps
working set - 275 for 4 reps

deadlifts
warm up - 225 for 10 reps
warm up - 315 for 10 reps
working set - 405 for 8 reps
working set - 485 for 3 reps

t - bar rows
warm up - 18o for 10 reps
warm up - 225 for 10 reps
working set - 270 for 6 reps
working set - 270 for 4 reps

dumbell row
warm up - 95lb dumbell for 10 reps
warm up - 105lb dumbell for 8 reps
working set - 110lb dumbell for 7 reps
working set - 125lb dumbell for 4 reps

did some machine row burnouts and some lat pulldown burn outs to finish it off.

seems like even though my stomach was upset, i went mostly to failure and went to war with the weights and had a hell of a pump(not sure if it was the oep or the stack that gave me energy, but i had more then i usually do). alright i wonder if anyone is going to follow this log? lol.

 

[fakies01]

Keep up the work man... You have some impressive weight. I would kill myself if I tried even your low sets lol

Good luck!

 

[pitbulldog]

lol it's all good, man. you've got to start somewhere. thanks for the reply.

 

[pitbulldog]

alright here's an update, this stuff has made me stay at my weight, but i've been dropping fat(the mirror and touching tells me so, my muscles feel harder and my stomach has shrunk). i don't feel like my power has gotten more powerful, but my endurance is better and my power hasn't went down (i'm in a calorie deficit). then again this is my second week, but so far, so good. i will try and get more updates up.