Rah's pursuit of lean mass,PR's and a contest winning physique with MFX V3
07-30-2009 04:54 PM
Rah's pursuit of lean mass,PR's and a contest winning physique with MFX V3
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
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
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!!!!!!!!
07-30-2009 11:47 PM
Definitely sub'd and looking forward to seeing your results! Hit it hard!!
07-31-2009 09:51 AM
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.
07-31-2009 06:39 PM
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
Stiff leg Deads- 135-15
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
FST 5 Leg Extensions- 100-12 X5sets
Standing calf raise-200-15 SUPERSET----Seated Calf Raise- 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.
08-02-2009 05:50 PM
SAT AUG 1 SHOULDERS/ARMS HYPERTROPHY
DB PRESS- 45-15
Seated Side Laterals- 20-12
Pec Dec Rear Delt- 100-12
Skullcrushers-25 each side- 12
Vbar Pressdown- 130-10
Overhead one arm DB ext-20-12
Close grip cable curl-120-12
Machine Preacher- 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!!!!!
08-02-2009 06:22 PM
workout looks great, subbed.
08-03-2009 03:10 PM
MONDAY 8/3 UPPER BODY POWER.
DB SHOULER PRESS- 70-5
EZ BAR CURLS (FULL CURL WITH REST PAUSE AT BOTTOM)- 25 EACH SIDE-12
CLOSE GRIP BENCH- 135-12
*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!!!!!!!
08-04-2009 04:33 PM
8/4 LOWER BODY POWER
SQUATS (ASS TO THE GRASS)-135-12
LEG PRESS (KNEES TO CHEST REST PAUSE AT BOTTOM - 450-8
STIFF LEGGED DEAD- 185-10
CALF CRUCIFIXTION-LEG PRESS RAISE (REST PAUSE AT BOTTOM)-
STRIP SET NO REST-540-FAIL
SEATED RAISE- 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!!!!!!
08-05-2009 06:33 AM
looking good bro, murderous leg day indeed.
08-05-2009 09:54 AM
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.
08-05-2009 10:46 AM
Looking good Rah, keep up the good work.
08-06-2009 06:35 AM
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.
Originally Posted by Rah22491
08-06-2009 04:59 PM
8/6 CHEST/BACK HYPERTROPHY
DB INC PRESS-50-12
HAMMERSTRENGTH ISO LATERAL WIDE CHEST- 2 PLATES EACH SIDE 3X12
INC DB FLYE SUPERSET CABLE CROSSOVER
BENT OVER ROW(SQEEZE HARD AT TOP)- 135-12X 3SETS
REVERSE GRIP PULLDOWN-90-12X3SETS
LYING T BAR ROW- 2 PLATES-3X12
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!!!!!!!
08-07-2009 06:38 AM
W\o looks awesome bro. I like to superset with recline pullups, try sneaking those in there somewhere.
08-07-2009 09:02 AM
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.
08-08-2009 01:17 PM
8/7 LEGS HYPERTROPHY
LEG PRESS- 450-12
STANDING ONE LEG CURL-60-12 3SETS
STANDING CALF RAISE(REST PAUSE AT TOP AND BOTTOM)-90-15
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.
08-08-2009 06:46 PM
Pics? Nice log btw
08-08-2009 07:18 PM
yo bassgod thanks for checkin it out. im waitin to get my freakin camera back, i should have some up soon.
08-08-2009 07:30 PM
8/8 SHOULDERS/ARMS HYPERTROPHY
SMITH MILITARY PRESS-135-12
PEC DEC REAR DELT-90-12X3SETS
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
INC DB CURL-25-10 3SETS
FRONT DOUBLE CABLE CURL-30-12-3SETS
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.
08-09-2009 07:30 AM
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.
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