Vanilla's Trifecta/Sub Sterone 4 week stack/log

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    Vanilla's Trifecta/Sub Sterone 4 week stack/log


    ok guys/gals, i started my Trifecta/Sub Sterone stack yesterday and i will be keeping this thread updated on here.

    Age 31
    6' 0"
    205 lbs
    BF - 16-18%
    Goals - Body Re-comp. Want muscle growth while shedding some body fat. Looking for functional strength. Chest seems to be a weak point of mine.

    Program is listed in the 'Training Forums' 'logs' section if you are interested. Its a 4 days split w/ cardio every other day w/ Abs twice a week.

    Supliments:
    Fish Oil
    Creatine
    Multi Vit.
    Jack3d (for a pre)
    Stack breaks down like this.
    Week 1 - M1-D 4 caps (2am + 2pm) MMv3 3 caps (2 preworkout 1pm) Sub 3 servings/day (serving is 2 droppers ~ 1.45mL)

    Week 2 - M1-D 5 caps (2am, 1noon, 2pm) MMv3 4 caps (2pre 2pm) Sub 3 servings/day (serving is 2 droppers ~ 1.45mL)

    Week 3 - M1-D 5 caps (2am, 1noon, 2pm) MMv3 5 caps (3pre 2pm) Sub 3 servings/day (serving is 2 droppers ~ 1.45mL)

    Week 4 - M1-D 5 caps (2am, 1noon, 2pm) MMv3 6 caps (3pre 3pm) Sub 3 servings/day (serving is 2 droppers ~ 1.45mL)

    PCT will be down with Forma-D and T-911
    Week 5 -Forma-D 4 caps (2am 2pm) T-911 3 caps/day (1am 1pm 1 preworkout)

    Week 6+7 - Forma-D 3 caps (AM,Noon,PM) T-911 3 caps/day (1am 1pm 1 preworkout)

    Week 8+ - Forma-D 2 caps (am pm) till bottle is gone. T-911 3 caps/day (1am 1pm 1 preworkout)

    I look forward to the critics on this. Its always good to see other opinions from senior members as i am still the 'new guy'.

    Thanks gents and ladies...now lets go throw around some heavy metal...


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    Day 1: Back

    Deads - 185x10 (3 sets) (coming off a hip injury so taking it slow for now. Will start going heavier w/ less reps per Torobestia advice which i think is a great idea.
    DB rows - 70x10 (3 sets)
    T-Bar - 70x10 w/ negitive (3 sets of 10)
    Pull up's - till failure
    Widegrip pulldown/Cable row - 8 + 6 on machine (3 sets of 10)
    Reverse Crunch (lower back) w/ 45lbs - 3 sets of 15

    Personally, i think i need one more exercise to add in here. Anything you guys would recommend would be awesome.
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    Subbing to this. Think I'll be trying this out within a month. My goals are the same, so I can't wait to see results.

    How about pullovers?
    •   
       

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    Quote Originally Posted by Vanilla Goril View Post
    Day 1: Back

    Deads - 185x10 (3 sets) (coming off a hip injury so taking it slow for now. Will start going heavier w/ less reps per Torobestia advice which i think is a great idea.
    DB rows - 70x10 (3 sets)
    T-Bar - 70x10 w/ negitive (3 sets of 10)
    Pull up's - till failure
    Widegrip pulldown/Cable row - 8 + 6 on machine (3 sets of 10)
    Reverse Crunch (lower back) w/ 45lbs - 3 sets of 15

    Personally, i think i need one more exercise to add in here. Anything you guys would recommend would be awesome.
    Looks good man. If you feel like you need another lift you could try throwing in close grip v-bar pulldowns after the deads and before the DB rows. I like to go high pull, mid pull, high pull, low pull on back days. That looks like this:

    Wide grip lat pulldowns(high pull).
    DB rows(mid pull).
    Close grip V-Bar pull downs(high pull).
    Standing T-Bar rows(low pull).
    Pull ups to failure(high pull).

    I wouldn't do pull ups to failure until after lat pulldowns either. Just my preference.

    I am in to see how this stack works for you. Good luck!
    2nd Samuel 23:9-10
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    Thanks for the posts guys. That was yesterday's workout. I'm heading to the gym now to do chest so i'll update right after this.

    @Defex - i like the suggestion. I actually might work that into the next workout and see how it goes.

    @Mighty - Thanks for the tips. I'll try it out in this order when i do back next.
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    Quote Originally Posted by Vanilla Goril View Post
    Day 1: Back

    Deads - 185x10 (3 sets) (coming off a hip injury so taking it slow for now. Will start going heavier w/ less reps per Torobestia advice which i think is a great idea.
    DB rows - 70x10 (3 sets)
    T-Bar - 70x10 w/ negitive (3 sets of 10)
    Pull up's - till failure
    Widegrip pulldown/Cable row - 8 + 6 on machine (3 sets of 10)
    Reverse Crunch (lower back) w/ 45lbs - 3 sets of 15

    Personally, i think i need one more exercise to add in here. Anything you guys would recommend would be awesome.
    Being that your getting into training now, more isnt necessarily better.

    I think thats plenty of volume here.

    Try to push the weight. If your doing 3 sets of 70lb dumbells, go for 75 or 80. If you fail short of 10 its not a wasted set.

    I feel like you should do pull-ups last and save your power for heavy widegrip pulldowns/cable rows. Pull ups are a great burner at the end. Just the way I would do it.
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    Day 2: Chest/Bi's:
    BB Bench 185 x10 (3 sets)
    Preacher Curl/Wrist Curl SS (HS machine) 87.5x10(3 sets)/70 x20/x15/x10
    DB Incline Press 65x10 (3 sets)
    Hammer Curls 35x10 (3 sets)
    DB Incline Flys 30x10 (3 sets) - I squeeze so hard at the top on these its funny to see
    Straight Bar Curl 70x10 (3 sets)
    Cable up's 50x10 (3 sets)
    Hammer Strength Decline Press Machine 210x10 (3 sets)
    Also threw in a few sets on the Fly Machine just to burn out my chest. As stated earlier, i believe its a weak point for me.

    @ Ax, i will be moving the pull-ups to last. Also, on my shoulder/Tri day, i will up the weight a bit and push hard. I'll do this will all the days and see what i can really do.

    Thanks again guys, see ya tomorrow
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    Whatsup Vanilla! How do you feel so far?
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    just got back in front of a PC as it was my girls bday and she told me "NO COMPUTER" for the weekend (but believe me, i hit the gym HARD). Updates coming in 5 mins.
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    (5/12) - Legs
    Squats - warm up then 185/190/195 (x10) (hip feels good. Slowly working it back up to where it needs to be.
    Lunge w/ 45's - 3 sets 10
    Leg extension - 100 x 10 (3 sets)
    Hamstring machine - 95x10 (3 sets)
    Seated calf raise - 90/115/125 x 15 (3 sets)
    45 deg calf raise (major squeeze at top) - 140 x 25

    5/13 - rest
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    5/14 - Shoulders/Tri's
    HS Shoulder press - 160/165/170 x10 (3 sets)
    Lat raise - 35x10 (3 sets)
    DB Shrug/BB lat raise - 95x15/ 70x10 (3 sets). I feel i get a better lift from DB Shrugs than BB shurgs. Almost like i cna squeeze it longer/harder
    Tri DB behind head extension (?) - 70x10 (3 sets)
    Nose breakers w/ close grip SS - 70 curl bar x 10/ x15 (3 sets)
    Cable rope/straight bar curl SS - 160/130 x10 (3 sets)
    10.8.6 shoulder lifts w/ 25lbs
    Dips till failure

    I might throw out the SS w/ nose breakers and do close grip press seperately. I get a great burn from close grip and dont want to waste it in a SS.
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    5/15 - Back
    Deads - 195x10 (3 sets)
    DB Rows - 70x10 (3 sets)
    T-Bar - 75x10
    Widegrip/row SS - 8 + 7 (3 sets)
    Reverse sit up w/ 45x15 (3 sets)
    Pullup's till failure

    So this was the first set of back after taking the stack. Everything has gone up slowly but its a much needed improvement. I also took some before pics to compare for later. I can feel the 'need' to want to work out. Its hard to explain but i can actually feel my body saying "get to the gym you pansy!"

    Week 1 Pros - Feels good, but mild so far. I'm sure it will kick harder once the dosage is upped.
    Week 1 Cons - The Burps from the M1-d are nasty. Very gross tasting but its the price you pay so i'll deal with it.

    Side note, i feel like i can stay in the gym longer now w/o getting over tired. Should i add another exercise on or just hit the one's i have harder? I think hitting it harder is the key but i'd like to know what you guys say.
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    5/16 - Chest Bi's
    BB Bench warm-up + 185x10/190x10/195x8 (up 10lbs from last week)
    Preacher Curl/Wrist Curl SS (HS mach.) - 87.5x10/90x10/95x10 - 70x20/x15/15 (up7.5 lbs since last week!!)
    DB Incline Press - 70x10 (3 sets) (Up 5lbs)
    Hammer Curls -35x10 (3 sets)
    DB incline flys -35x10 (3 sets) (up 5lbs)
    Straight Bar Curl - 70x10 (3 sets)
    Cable up's - 50x10 (3 sets)
    HS Decline Press - 215x10 (3 sets) (up 5lbs)

    I cant wait to do chest/bi's again! Looks to be a bit of improvement, no matter how small it is.

    Dosage went up today and its leg day. I'll update after the gym session.

    Thanks guys
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    Good gains bro, keep it up! And listen to your body when it says hit the gym and punish it for it haha

    And no need to throw more exorcises in, just be willing to do another set with more weight and go for how ever many reps you can. FAILURE!!!
    2nd Samuel 23:9-10
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    5/17 - Legs
    Squats - 195/200/210x10 (hip was a bit sore but feels good now)
    Lunge w/45's x10 (3 sets)
    Leg Extension - 105/110/115 x10
    Hammy Machine - 100x8 (3sets)
    Seated calf raise - 140/150/160 x15
    45 deg calf raise (major squeeze at top) - 180 x20/x25/x30

    Up a bit of weight from last workout. Feeling good. I will weight in tomorrow and see what i am up.
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    Quote Originally Posted by Vanilla Goril View Post

    Side note, i feel like i can stay in the gym longer now w/o getting over tired. Should i add another exercise on or just hit the one's i have harder? I think hitting it harder is the key but i'd like to know what you guys say.
    Make sure you take a MMv3 prior to training..I think you know that already though just in case.

    I wouldnt add any more exercises to what your already doing...Just add more forced reps with a partner, if no partner make the final set a drop set and get a few more reps in.

    Quote Originally Posted by MightyEleazar View Post
    And no need to throw more exorcises in, just be willing to do another set with more weight and go for how ever many reps you can. FAILURE!!!
    This is very good...If you feel like you can do 1 more set at a heavier weight go for it!
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    Feeling that need to kill it today. I've been in Philly for a few days and got suckered into paying $10/day at a gym near my hotel but needed to keep it up.

    Heading to the gym now and will update progress as soon as i get back.

    Also, I'm up 4lbs to 209.4 wearing just shorts(Same as baseline on 5/11) and its just ending week 2. Feeling very good about this stack.
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    Im happy its working out for you! Keep it up!
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    ok guys, its been a while since i updated. I have just been so slammed w/ work and training, its gotten to be too much to update everyday on here. Here is where i started and finished out at w/ this stack. I am very happy w/ it.

    Start // Finish
    Age: 31 //31
    Height: 6' 0" //6' 0"
    Weight: 205 lbs // 212 lbs (great gains!)
    BF - 16-18% // 19% (i knew this was coming w/ the amount of calories i was eating)
    Goals - Body Re-comp. Want muscle growth while shedding some body fat. Looking for functional strength. Chest seems to be a weak point of mine.
    Finishing goal - Stack was VERY good. The comments from my friends were sooooo funny. "What are you on?"/"What are you taking?"/Etc.

    This was my first PH style stack and i was impressed w/ the LG stack. My strength went through the roof as well as my 'desire' to just be in the gym all the time. Its hard to explain but the drive was as added bonus that came w/ the stack. Dont get me wrong, i love the gym, but we all have our days that we dread it. The drive combined w/ the extra stamina was impressive and made me a believer!

    OK i would totally recommend this to anyone looking for a mild stack to start w/.

    My only questions is....how soon until i can do another Stack!!!!
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    Quote Originally Posted by Vanilla Goril View Post

    My only questions is....how soon until i can do another Stack!!!!
    Nice work man! I get the same feeling, the Trifecta stack makes me feel years younger.

    Normally you would wait Cycle+PCT=time off. Id wait a little longer, maybe 3 months. M1-D Black is coming out soon as well as a couple of other products so be on the lookout.
    나는 2000년 10월 매들린 올브라이트 전 미 국무장관 매들린 사랑, 그 중 한 뜨거운 젠장!
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    Quote Originally Posted by ax1 View Post
    Nice work man! I get the same feeling, the Trifecta stack makes me feel years younger.

    Normally you would wait Cycle+PCT=time off. Id wait a little longer, maybe 3 months. M1-D Black is coming out soon as well as a couple of other products so be on the lookout.
    Cool. I'll keep an eye on the site and possibly start back up in sept/oct and see how the new products play out.

    Thanks Ax!
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    Very encouraging to read. I think I will probably try this stack when I'm ready to do my first. Body is a little off right now to throw something like this in the mix. Not as big of a guy, but I might even try your workout, but I'll have to figure out what weight to do my sets at. Thanks for logging. Very useful info.
  

  
 

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