Recomping with LG's Trifecta! (NON-SPON)

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    Quote Originally Posted by FlexW99 View Post
    I haven't really trained shoulders much. My shoulders are like pauldrons without training them and I always did cleans to train them; so, hard to say.

    IMHO, I dont know if its fair to compare now to back then because diets were different, training was different, volume was alot different, cardio wasnt involved.

    I think this week will be a good basic foundation of me finding what I need to do to increase weight and volume for next week and the succeeding weeks. Remember also, Ive never trained a bodypart 2 times per week. This is quite different also.
    Wise reasoning there bro. Never rush into things and end up injuring yourself, like I did

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    Quote Originally Posted by FlexW99 View Post
    Shoulders/Chest

    Arnold Presses - 1st time doing these. Wow, Liked these.
    30 - 10, 10, 10, 10

    Nautilus Overhead Press (neutral grip)
    125 - 10
    155 - 10
    185 - 10

    Start 185, 215 next and work down.

    Side laterals One arm at a time
    25 - 10, 10, 10

    Rear Laterals
    10 - 10, 10
    15 - 10, 8-10? Attempted 20lbs, too much

    Incline Press Machine
    225 - 10, 8, 6

    Decline XOvers
    10 - 15, 15, 15

    20 min low intense cardio, 15min sauna

    Notes
    - Walking like a penguin. Legs are rediculously sore.
    - Considering how beat I felt yesterday; today I feel good. I hope
    that means tomorrow I'll be invigorated. Did drink some 'white flood' for preworkout.
    - Changed my postworkout shake to 50g complex carbs, 50g protein.
    Changing dinner to no carb, olive oil on broccoli and egg whites,
    1.5 hrs after PW shake.
    - Looking in the mirror, ashamed I let myself get this bad.

    Bro!?!? Like Kleen says, use what you're feeling as motivation, dedication, and discipline!!!!!!!!!!! All things are possible!!!!!!If you want this, results will come. Only be ashamed, if you do nothing. Best of luck, you can do this!!

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    you could always watch this for motivation [nomedia="http://www.youtube.com/watch?v=BY0CezOWFGs"]YouTube- Broadcast Yourself.[/nomedia]
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    Quote Originally Posted by metroba View Post
    you could always watch this for motivation YouTube- Broadcast Yourself.
    WTF?!? LOL
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    PANTS ON THE GROUND! PANTS ON THE GROUND! LOOKIN LIKE A FOOL WITH YOUR PANTS ON THE GROUND!!

    LMAO good vid.. great motivation
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    keep killin it flex, that mirror will change. we are all behind you brotherin!
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    Day 6 - Arms/Back


    Arms/Back

    Standing Ez Curls
    90 - 10, 10, 8

    Hammers
    35 - 10, 10, 8

    LifeCycle Iso Bicep Curl
    50 - 10, 10, 10

    Close Grip Bench (Smith)
    140 - 10, 10, 10

    Skullcrushers
    90 - 10, 8, 6

    One arm Lying down Extensions
    15 - 10, 10
    20 - 8

    Reverse grip Push/Pulldowns
    90 - 10, 10, 10

    Pullovers
    135 - 10
    150 - 8, 8

    1 arm rows, cable machine
    60 - 10, 10, 10

    20 min low intense cardio, 15 min sauna

    Notes
    -Feelin good. Visible changes, feel thinner. The best thing is that when I diet and do as much cardio as I have, I'm usually flat. Well, I'm not, I'm very hard and still motivated to the max. No slowing down here.

    Weekly Notes
    - Week 1 has concluded. This week was close to perfection. I think I ate 2 slices of bacon with a sandwich I had, but other than that, things have been close to perfect. I couldnt be happier with my progress.
    - Sunday I do weight and bf%. Excited here. We'll see how well I really may have done.
    - Next week, going to be extremely challenging. I'm on-call 24/7 until the following Monday. This can interrupt training, diet, sleep. Not good.
    - I'm shooting for bigger numbers, same consistency.
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    Way to hit it, glad to hear everything is rolling right along.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    nice numbers bro
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    Dinner


    Wife went out with friends and ate so I got to treat myself to this!

    BTW, a few other notes -

    1. Increasing dosage of M1D as directed, starting tomorrow.
    2. Holding off on the OEP. Wouldn't be fair that I started the log 'recomping with' LG. We'll make adjustments accordingly thereafter. This is a marathon, not a sprint.

    Lastly, going to dose some 1-C before bed, get a great nites slumber and prep for another long week! It's coming together fellaz!
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    noice
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    Awesome looking food! Watch out for those cooked carrots, they are way high on the glycemic index.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Awesome looking food! Watch out for those cooked carrots, they are way high on the glycemic index.
    You're right man. I usually stick to leafy greens. Unlimited amount w/o issue.

    I had no other choices!
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    Shoot looks like it was good to me, over all the GI of that meal is pretty low anyway. However I wont eat cooked carrots due to the consistency makes me wanna puke for some reason. Love them raw though.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    P.S. Your back is fuggin HUGE!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Shoot looks like it was good to me, over all the GI of that meal is pretty low anyway. However I wont eat cooked carrots due to the consistency makes me wanna puke for some reason. Love them raw though.
    I'm the same way! Raw or nothing for me..
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    Quote Originally Posted by MrKleen73 View Post
    P.S. Your back is fuggin HUGE!
    Thanks bigcat!
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    Quote Originally Posted by MrBigPR View Post
    nice numbers bro
    Thx man. What happened to that kicka$$ avatar!?!?
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    Quote Originally Posted by FlexW99 View Post
    Thx man. What happened to that kicka$$ avatar!?!?
    It wasn't appropriate I was told
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    Day 7


    Day 7 - Cardio

    Cardio. 1 HR. 123-130BPM. 15 min Sauna.

    Wife is commenting my back is looking noticably more defined.

    Took my yellow gold before and after my cardio, thank you Kleen!

    Lastly, I can't emphasize enough that when I dieted in the past, I always was flat, got weaker and although I lost weight alot faster I feel great still. I'm hard, I feel I'm utilizing my meals as energy and recovery just right. The 'old' way always resulted in rebound as well. At the moment, I'm pretty much eating the way I always do, but I cut out the garbage, soft drinks, and fried stuff.

    Tomorrow, numbers! Can't wait to see weight and bf%; they don't lie!
    I'll also be bak to workouts, Chest/Delts/Bis

    I may look for a convenient tanning salon near my gym to help with visibility when I'm done in 6 weeks, time is a scarce commodity so not sure if this will actually come to fruition.

    Stay tuned for 2morrows #'s!!! Please!
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    Quote Originally Posted by FlexW99 View Post
    Day 7 - Cardio

    Cardio. 1 HR. 123-130BPM. 15 min Sauna.

    Wife is commenting my back is looking noticably more defined.

    Took my yellow gold before and after my cardio, thank you Kleen!

    Lastly, I can't emphasize enough that when I dieted in the past, I always was flat, got weaker and although I lost weight alot faster I feel great still. I'm hard, I feel I'm utilizing my meals as energy and recovery just right. The 'old' way always resulted in rebound as well. At the moment, I'm pretty much eating the way I always do, but I cut out the garbage, soft drinks, and fried stuff.

    Tomorrow, numbers! Can't wait to see weight and bf%; they don't lie!
    I'll also be bak to workouts, Chest/Delts/Bis

    I may look for a convenient tanning salon near my gym to help with visibility when I'm done in 6 weeks, time is a scarce commodity so not sure if this will actually come to fruition.

    Stay tuned for 2morrows #'s!!! Please!


    keep killin it!!!!!!!!!!!

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    Awesome man, I think you will really enjoy the results of the changes you have made and with the stack you are on man you should be able to recomp like a mad man. Watching excitedly...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Awesome man, I think you will really enjoy the results of the changes you have made and with the stack you are on man you should be able to recomp like a mad man. Watching excitedly...
    Kleen, in your opinion, if my bf% is ~23%; how long would it take to get to, say 10%. I mean, realistically, after this stack, I'm most likely going to be in the mid to high teens still.

    Right now its day by day, but my big picture has big plans.
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    Depending on how aggressive you are with your current LBM I would say you have about30 lbs to lose at 2 lbs a week is 15 weels but it will slow during that time so I would say between 15-20 weeks overall from this point if you stuck with it and did not allow yourself to fall into a Big-orexia trap. IE... your clothes start fitting looser and you let it get into your head you are becoming "too Small" so you start eating more again. Keep that crap at bay once you get to the other side of it there will be a period of months that passing by a mirror is like a treat like the foods you have been denying yourself to get there. Yet it is a lot more satisfying than any food.

    A lot of this also has to do with how much LBM you maintain and if you are able to modify you your metabolism enough not to hit a plateau.

    Good news is we are here and will help you along the way. You will be a ridiculous beast when you get there.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    shoot for realistic goals. 18% then 15% and so on. Makes it easier to assess everything as you get to your goal.
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    Quote Originally Posted by MrKleen73 View Post
    Depending on how aggressive you are with your current LBM I would say you have about30 lbs to lose at 2 lbs a week is 15 weels but it will slow during that time so I would say between 15-20 weeks overall from this point if you stuck with it and did not allow yourself to fall into a Big-orexia trap. IE... your clothes start fitting looser and you let it get into your head you are becoming "too Small" so you start eating more again. Keep that crap at bay once you get to the other side of it there will be a period of months that passing by a mirror is like a treat like the foods you have been denying yourself to get there. Yet it is a lot more satisfying than any food.

    A lot of this also has to do with how much LBM you maintain and if you are able to modify you your metabolism enough not to hit a plateau.

    Good news is we are here and will help you along the way. You will be a ridiculous beast when you get there.
    Thx bro. Exactly what I was looking for. I'm figuring after the 6 weeks, bridge with OEP (not sure how long yet) to a 19nor 5-weeker. All that combined is about 15 weeks.

    We'll see how this goes when we cross that bridge, no pun intended.
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    Day 8 - Chest/Delts/BIs


    Day 8 - Wow, fellaz, energy is through the roof, mood is great, motivated. I did numbers!!! Lotta good news here:

    1. After my last post last nite, my wife wanted to invite friends over and get take out. Challenging proposition as the take out was pasta, pasta, and more pasta and I'm always drinking wine and beer when they swing over. I got a pasta plate; dosed 2 Yellow Gold beforehand, only ate 6-7 pieces of penne and ate all the chicken with had marinara on it. Felt a tad guilty as this has been out of the scope of what Ive been eating. Skipped on the alcohol. Actually treated myself to Diet Pepsi as I've been pretty much drinking water and green tea exclusively.

    2. Numbers upon wakening! Body weight: 240 on the dot. BF% 21.5%
    Calipers read, 17MM nipple to armpit, 46MM ab, 11MM thigh

    That's a loss of 7lbs and 1.3%bf loss from 7 days ago.

    3. Fasted workout. Dosed Fruit Punch Jacked and 1 cap of yellow gold. Postworkout was 50g CC and 50g protein.

    4. Flexibility is increasing.

    5. All my numbers from last week, UP! Check it out:

    Chest/Delts/Bi's

    Barbell Flat Bench
    275 - 7
    245 - 8
    225 - 11, 12 assist

    Incline Dumbbell press
    75 - 10, 7
    70 - 7

    Decline Hammer Strength
    80 - 10, 10, 10

    Freemotion Seated Flyes
    60 - 10, 8
    45- 10

    Dumbbell Press (delt)
    55 - 14, 5-6 (wasted here, shouldve took more rest)
    50 - 10

    Preacher Curl Machine
    100 - 10
    115 - 10, 10

    20 mins cardio low intense, 124-130bpm, 15 min sauna.

    Felt like a million bucks. Still feel like a million bucks.

    What a day, what a week! Couldn't be happier. Gonna enjoy football today and prep for a good back workout tomorrow!
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    Sounds like this stack is treating you great man Have you ran any other cycles before this one btw?
    Glad to hear your selfcontrol is in order, you always feel better knowing you chose wisely

    //CC
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    Quote Originally Posted by ConcreteConny View Post
    Sounds like this stack is treating you great man Have you ran any other cycles before this one btw?
    Glad to hear your selfcontrol is in order, you always feel better knowing you chose wisely

    //CC
    I ran a superdrol cycle last year. That back pic (in my avatar) was towards the end of the cycle after a workout.

    Otherwise, I've never been this discplined. I was always a powerbuilder. Love powerlifting and bodybuilding so I incorporated both types of exercises into my regimens. My diet was always eat whatever specially if it meant alot of food/protein. I always had good ideas, just never practiced them. The hard part is what Kleen said previously, Big-Orexia. I've been large for so long, feeling small might be challenging at first. I'm already sucking up alot by repping 8-12. Im used to 6-8 and lower. I'm used to bigger numbers as well. All that aside, I'm in it to win it. I'm at the age where I should be able to pull all this together and that's my ultimate goal.
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    Day 9 - Back/Traps/Tris


    Back/Traps/Tris

    Bent Over Barbell Row
    225 - 10
    225 - 8
    205 - 8

    Life Fitness Seated Row Machine
    160 - 8
    145 - 8
    130 - 8

    Behind the Neck Pulls
    100 - 10, 10, 10

    Seated Row, narrow grip
    105 - 10, 10, 10 (also did a set of abs after each set)

    Dumbbell Shrugs
    120 - 12
    125 - 10, 6

    Tripep Overhead Rope Pull
    90 - 10, 10, 10

    Tricep Extension machine
    80 - 10, 10, 10

    20 min low intense cardio, 15 min sauna.

    Notes
    -Another fasted workout. Dosed Jacked and 1 YG cap PreWork.
    -Strong on Barbell Rows. Rest of my numbers were consistent, some up, others steady.
    -Tomorrow I start on-call until Monday, 25th. On-call could be detrimental to consistency, sleep, training, the whole nine. I'm going to try and control what I can control and hope for the best. If I have to make up for areas I'll accomodate accordingly.
    -Abs; I've had an ab issue for quite some time. Not sure what it is. Crunches 15-20 reps and I immediately cramp up. Not sure if it's severe weakness in my abs or a strain. No hernia's, I wouldn't think. No bulges, no pain when I lift heavy. Only when I do abs does this happen. Maybe in imbalance? It's very frustrating trying to rip em up and they immediately lockup on me...
    -My workout partner takes what I take. He's new to a discplined workout regimen and he bought the Trifecta as well. He is also feeling great and his lifts are up.
    -Legs tomorrow. Not dreading them, but not excited
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    Quote Originally Posted by FlexW99 View Post
    Day 8 - Wow, fellaz, energy is through the roof, mood is great, motivated. I did numbers!!! Lotta good news here:

    1. After my last post last nite, my wife wanted to invite friends over and get take out. Challenging proposition as the take out was pasta, pasta, and more pasta and I'm always drinking wine and beer when they swing over. I got a pasta plate; dosed 2 Yellow Gold beforehand, only ate 6-7 pieces of penne and ate all the chicken with had marinara on it. Felt a tad guilty as this has been out of the scope of what Ive been eating. Skipped on the alcohol. Actually treated myself to Diet Pepsi as I've been pretty much drinking water and green tea exclusively.

    2. Numbers upon wakening! Body weight: 240 on the dot. BF% 21.5%
    Calipers read, 17MM nipple to armpit, 46MM ab, 11MM thigh

    That's a loss of 7lbs and 1.3%bf loss from 7 days ago.

    3. Fasted workout. Dosed Fruit Punch Jacked and 1 cap of yellow gold. Postworkout was 50g CC and 50g protein.

    4. Flexibility is increasing.

    5. All my numbers from last week, UP! Check it out:

    Chest/Delts/Bi's

    Barbell Flat Bench
    275 - 7
    245 - 8
    225 - 11, 12 assist

    Incline Dumbbell press
    75 - 10, 7
    70 - 7

    Decline Hammer Strength
    80 - 10, 10, 10

    Freemotion Seated Flyes
    60 - 10, 8
    45- 10

    Dumbbell Press (delt)
    55 - 14, 5-6 (wasted here, shouldve took more rest)
    50 - 10

    Preacher Curl Machine
    100 - 10
    115 - 10, 10

    20 mins cardio low intense, 124-130bpm, 15 min sauna.

    Felt like a million bucks. Still feel like a million bucks.

    What a day, what a week! Couldn't be happier. Gonna enjoy football today and prep for a good back workout tomorrow!
    If you want more energy for you shoulders do your biceps after your flyes then hit your shoulders they will have had a moment of extra recovery from the chest assualt. That way you dont have to slow down the pace just putting the order of the workout in a more synergistic arrangment. Try it next time I bet you will love it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    If you want more energy for you shoulders do your biceps after your flyes then hit your shoulders they will have had a moment of extra recovery from the chest assualt. That way you dont have to slow down the pace just putting the order of the workout in a more synergistic arrangment. Try it next time I bet you will love it.
    Will do, my friend. The 3 body parts in one day and 2 bp per work is all new to me. It's been pretty cool though as I'm pretty pumped and full all week because of it!
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    Quote Originally Posted by FlexW99 View Post
    Thx bro. Exactly what I was looking for. I'm figuring after the 6 weeks, bridge with OEP (not sure how long yet) to a 19nor 5-weeker. All that combined is about 15 weeks.

    We'll see how this goes when we cross that bridge, no pun intended.
    So you are going to run the Trifecta 6 weeks, take 4 weeks off with PCT and a fat burner and hop right back onto tren? Wooowee! Good luck bud... in ftw.
    ...GMG760 Version 2.0 ... Back from the dead.
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    Quote Originally Posted by GMG760 View Post
    So you are going to run the Trifecta 6 weeks, take 4 weeks off with PCT and a fat burner and hop right back onto tren? Wooowee! Good luck bud... in ftw.
    You got it brotha!

    Stay tuned for some crazy $hit!
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    Legs - Day 10


    Legs

    Squats
    275 - 8
    225 - 8
    225 - 6

    Centuries
    90x10, 180x20, 270x30, 360x20 (missed the 40 again, got more reps than
    last year)

    Leg Extensions
    80 - 10, 10, 10

    Seated Calves
    150 - 10, 10
    100 - 10

    Skipped the Stiff Legged Deads. Really wasted here. Not dizzy,
    just headachey. Did leg curls instead.

    Leg Curls
    80- 10, 10 (skipped on 3rd set, cramps)

    Knees hurting today even after my wrap session.
    Did the best I could, not happy, not too hard on myself. I'm okay with
    todays workout. Need rest. Thank god its just cardio tomorrow.

    20 min low intense cardio, 15min sauna.
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    Quote Originally Posted by GMG760 View Post
    So you are going to run the Trifecta 6 weeks, take 4 weeks off with PCT and a fat burner and hop right back onto tren? Wooowee! Good luck bud... in ftw.
    Quote Originally Posted by FlexW99 View Post
    You got it brotha!

    Stay tuned for some crazy $hit!
    you crazy bruddah...Log is outstanding Flex..how you feeling?
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    Nice numbers man! What fat burner are you going to run btw?

    //CC
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com
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    Quote Originally Posted by ConcreteConny View Post
    Nice numbers man! What fat burner are you going to run btw?

    //CC
    OEP!
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    Day 11 - Cardio


    Day 11 - Cardio

    1 HR. 120-125BPM.

    Starting to get hungrier during the day. Added a chicken salad to my lunch with a little oil.

    Need good rest for Shoulders/Chest tomorrow.
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    Did you rearrange your meals or just add calories? If your goal is recomp keep your eyes on the prize Flex. You are DEFINITELY going to get hungry while running below maintenance in order to lose the fat. Even though it is a healthy choice it is also extra cals working against your goal. Not trying to be a d*ck. Honestly, I got your back here. Want to keep this ship on course and see what type of battleship pulls up to dock on the other side. If you have to eat again in middle of the day adjust meals to keep cals where you started. Have less food for your last 2 meals or something. Turn one into 2 snacks and have them during the day or whatever.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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