spring time recomp

  1. New Member
    lciaccio's Avatar
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    6'3"  205 lbs.
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    Nov 2008
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    Lv. Percent
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    spring time recomp


    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

  2. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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
  3. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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!
    •   
       

  4. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    yesterday was a huge carb up >600g. today is terrible. no carbs. no time to workout...im tired. I cant wait for tomorrow.
  5. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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
  6. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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
  7. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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
  8. New Member
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    247
    Level
    16
    Lv. Percent
    26.79%

    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,
  

  
 

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