spring time recomp

lciaccio

lciaccio

Member
Awards
1
  • Established
Alright guys, this will be my first log I will actually be posting. I have ran logs before, however I have never posted for public viewing.

Stats:
6'3", 195lbs, 13%bf.

Goals: 200lbs, <10% bf


With lots of research and some recommendations from the great members here at AM, I've constructed the following protocol.

Diet will be carb cycling 3High, 2Low, 2Off
High protein everyday, and average fat intake, emphasis on healthy fats.

Workout will be 3 day lift split


Day 1:
Diet:
High Carbs, High Protein, Avg. Fat)
Workout:
Hack Squats ( i have poor form, so this helps me) 4X10
SL/DL : 4x10
Leg Ext: 4x10
Hip Flexor:3x10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Straight Pull ups: 3 x failure
Lat Raises: 4:10
BB Curl:2X10 ss w/ Reverse BB curl 2x10
Skull Crushers: 3X10
40 mins of low intensity cardio


Day 2:
Diet: No carbs, High Protein, Avg. Fat)
No Lifting or Cardio


Day 3:
Diet:
Low Carbs, High Protein, Avg. Fats)
Workout:
P90x Ab ripper x program
30 mins HIIT


Day 4:
Diet:
High Carb, High Protein, avg. Fat)
Workout:
Dead Lift: 4X10
Outward Pull Ups: 3xfailure
Leg Press: 4X10
Ham Curl: 4X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Military Press: 3x10
Row: 3X10
40 mins of low intensity cardio


Day 5:
Diet:
No carbs, high protein, avg. fat
Workout:
none



Day 6:
Diet:
High Carbs, High Protein, avg. fats
Workout:
BB Squat: 4X 15,15,12,10
SL/DL : 4x10
Leg Ext: 3x10
Hip Flexor: 3X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Inward Pull ups: 3xfailure
Lat Raises: 4:10
Seated DB curls :2X10 ss w/ Reverse BB curl 2x10
Tricep Push downs: 2x10 ss w/ Pull downs: 2x10


Day 7:
Diet:
Low carbs, High Protein, avg. fats
Workout:
P90x Ab ripper x program
30 mins of HIIT

I may need to throw in a day 8 of rest here, if I'm still sore come day 1 again.


Supps will be as follows:

LG MMv2: 4/5 ED
LG M1D: 6ED for
AX Lean FX: 3/ED
Usplabs: jack3d
Hawthorn: 3g ED
Performance Multi: Morning
Omegas 3-6-9: 1500mg-800mg-600mg
Vitamin C: 3G/ED
BCAA's 2:1:1: 5x/ED
Glutamine: >20g ED
Protein mixes: caesin/whey >250g ED
 
lciaccio

lciaccio

Member
Awards
1
  • Established
Ive been on for 3 days already so I will be starting at day 4
hitting the gym pretty soon. be back with an update after
 
lciaccio

lciaccio

Member
Awards
1
  • Established
Day 4 was great, I was sweating like a Pig, pumps were great and strength was strong throughout the workout.

Weight is the same however, i am feeling a little more full and lean, possibly due to the mmv2 and lean fx. This is my fourth day on so it's probably kicking in now. I made some minor tweaks, and am saving legs again until Friday.

5 mins. on bike to warm up

wide Pull ups: 3 x failure and 1 set of type-writer
Rack pulls: 3x 12,10,8
Standing BB Military press: 3x 15, 12, 9
DB rows: 3x 10,10,9
BB curl: 3x 15, 10, 9 ss w/ Reverse BB curl: 2x 15, 12
Skull Crushers: 2x 15, 12
Plate Pinchers: 3x failure ( i love these things for the forearms)

30 mins of elliptical low intensity

Cant wait until Friday!
 
lciaccio

lciaccio

Member
Awards
1
  • Established
yesterday was a huge carb up >600g. today is terrible. no carbs. no time to workout...im tired. I cant wait for tomorrow.
 
lciaccio

lciaccio

Member
Awards
1
  • Established
Workout was pretty poor today. Im not really sure why. I wasn't feeling strong at all and legs were pretty weak. I did receive a free animal pack sample so I swapped that instead of usplabs jacked. Not sure if that had anything to do with it. Anyway...


Hack Squat: 3X 10
SL/DL : 3x10
Leg Ext: 3x10
Hip Flexor: 3X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Lat Raises: 4:10
BB Curl :3X10 ss w/ Reverse BB curl 3x10
Skull Crushers 2x10
Tricep Push downs: 2x10 ss w/ Pull downs: 2x10

20 mins of low intensity cardio

i was beat after this workout. next one will definitely be better
 
lciaccio

lciaccio

Member
Awards
1
  • Established
Today I was short on time So i just went with legs and cardio

BB squat 3x15,12,10
Hack Squat 3x15,12,10
Leg Press 3x15,12,9
Calf press: 4X20 ss w/ Calf Raise:4X20

30 mins of elliptical around 150 hrt range
 
lciaccio

lciaccio

Member
Awards
1
  • Established
BB curl 4x 15,12,10,15
Reverse BB curl 3x 15,12,15
Forearm roller 3x till failure
behind the back wrist curls 3x failure
Skull crushers 3x12,12,10
Zottoman DB Curls 3x 10,10,10
DB curls 3x12,10,8
Tricpe cable pull downs ss/ with push downs 3x15,12,10

Strength is up and pumps were great today.

30 mins of elliptical medium intensity
 
lciaccio

lciaccio

Member
Awards
1
  • Established
Today is Day 10. Strength was up again today. Im not really feeling the mmv2 agression that everyone says they get. Im taking 4 ED.Any thoughts on upping it? Im pretty sure the M1d kicked in now because I am feeling alot fuller in the shoulders. Anyway I did back today, i haven't been able to really devote myself to my original workout scheme because of time, but im doing the best that I can.

Pull downs 3x15,12,10
Rack Pulls 3x10,8,8
LAt Rows 3x15,12,10
Bent over DB rows 3x10,10,10

20 mins HIIT on elliptical should keep the metabolism running high,
 

Similar threads


Top