Mongo's using LG's Trifecta Stack to push him to the edge
06-21-2010 10:26 AM
Mongo's using LG's Trifecta Stack to push him to the edge
I decided to start The Trifecta stack a little earlier than I originally planned. I decided to start it the last week of my cut and into the first two to three weeks of my bulk depending on how long it lasts. I will be dosing it 2-2-2 with both 1-MD and Methyl Masterdrol v2 Monday-friday (lifting Days) and 2-2 on my off days. If i find I need to bump up on the weekend I will. This should last me 3.5 weeks I guessing. The first week I'm hoping it can help me keep as much LMB as possible. Then on the bulk I'm looking for strength and LMB gains with minimal BF gain. The PCT will be formadrol and possibly AI's testopro and gycobol haven't decided yet.
This First week is 2500-3000 cals 400g protein, 20-40g carbs, and 80-100g fats.
Bulk will be 4000-5000 cals 400g protein, 400-500 carbs, 100+g good fats
Right now I'm 227 at 11% bf give or take. I use a three point skin fold and did it a couple of times but there is a degree of error since my wife is still getting used to using the clappers. I hope to be around 10% after this week.
My workouts will be:
Will try to post everyday on thoughts and workouts. I started the stack on saturday with 2-2 of each.
will post some starting pics in a few and then my workout later.
06-21-2010 10:40 AM
06-21-2010 12:51 PM
So here is my workouts for the day:
45 min LISS on my eliptical
Chest: 3 sec neg on all presses
Flat bench-265-8,8,6,4 1:15 min rest
Incline DB-70-3x8 1:15 min rest
Decline BB-225-8 1:15 min rest Drop set 245-8,225-5,205-4,185-4,135-5
Incline fly-45-10 50-8 55-6 45 sec rest squeeze at top
Decline Fly- 45-6 40-8,6 45 sec rest squeeze at top
Overall today I felt great. I thought since I lifted 2 hours after my cardio I would be down a little but I wasn't. Felt strong. The 3 sec negative portion creates a huge pump for me. I did carb up yesterday so that might be why I felt so good. I got legs tomorrow followed by 30min of cardio. I will see how I do on squats.
06-22-2010 12:55 PM
Got to say only eating 2500 cals with no carbs SUCKS! It hurt yesterday and I felt it today during my lift. Had Legs today. Im not as sore as I thought I would be so its either placebo or the stack is helping recovery already.
Wide Squats-365-8 385-8 405-8 1:15 min rest
Hack squat-200-8 220-8 250-8 270-8 1:15 min rest
Leg Ext- 100-12 1:15 rest DS-100-8 80-6 60-6 3 sec neg on all sets
Hammy curls-70-3x8 3 sec neg 1 min rest
seated calf raise-100-8 120-8 140-8 1 min rest 3 sec neg 5 sec stretch at bottom
25 min LISS on elliptical
I thought about doing another set of Squats at 425 but the body said no I was hurting. Still legs felt like they got plenty of work today.
06-22-2010 05:05 PM
This should be an awesome log. Very excited to see the results!!!
06-23-2010 07:42 AM
Its funny how they Yankees haven't played well at all but some how they have the best record in baseball. I can deal with that....
06-23-2010 02:40 PM
Ill be glad when sunday hits and I can start my clean bulk. Ive been cutting for 4.5 months now and it starting to really hurt. So I tweaked my hip flexor yesterday and it hurts to move so I decided not to cardio and let it rest. No point in pushing it unnecessarily. But still had a good lift. Back today
Weighted pull ups-25lbs-4x8 1:15 min rest
bent row(overhand grip)-315-8,8,6,6 1:15 min rest
Behind head LPD-170-8,8,6 3 sec neg each rep 1:15 min rest
Machine row-180-3x8 3 sec neg each rep 1:15 min rest
Good Mornings-185-3x8 still getting the form right on these. weight was light
recovery is still up. noticed in all three days this week. plus I am not as sore the next couple of days. I like the 4 each on weekends and 6 on workout days. seems to be working well with me so far.
06-24-2010 05:24 PM
Ok so my hip flexor is so tight it hurts to walk. I am unable to hit cardio so I decided to start bulking a day earlier, Saturday, to get two good days of eating before my monday workout. So Tomorrow will be my last day of the cut. So far I can tell a difference with the trifecta stack. Recovery is up and even on no carbs im getting solid workouts in. Recovery is up both in between sets and overall recovery is up. Not very sore the next days like I was the weeks before. Shoulders today:
Arnold press-70's-8,7,5 1:15 min rest with 3 sec neg each rep
Up right rows-115-4x8 1:15 Rest with 3 sec neg each rep
DS Side raises-50-3x8 1:15 rest
RG BB Front Raise-95-3x8 1:15 rest
1 arm rev db fly-50 L-3x8 r-3x8 1 min rest
will post pics prior to my breakfast on saturday to sum up my 4.5 month cut. might post beginning to end pics.
06-25-2010 03:23 PM
Pics will be up tomorrow morning to show the transformation i've went through. But its time for me to start to pack on some clean muscle. I really like the trifecta stack so far. The recovery on no carbs has been great. Had arms today:
Bicep machine-55-4x8 3 sec neg and squeeze at top 1:15 rest
incline DB curl-40's-4x8 3 sec neg 1:15 rest
hammer bar curls-35 each side-8,8,5 3 sec neg 1:15 rest
rope pd-80-3x8 3 sec neg with squeeze at bottom 1:15 rest
CGB-205-8 225-8,6 3 sec neg 1:15 rest
weighted diamond push ups--100-- 6,4
ds body weight--------------------6,8
06-25-2010 04:10 PM
06-25-2010 04:20 PM
yeah must have forgot to put that in there. It is on my own accord. I felt I needed something to get me through this week and into the beginning of my cut.
Originally Posted by emiliozapata
06-26-2010 08:10 AM
Here are the final pics for my cut. Now it's time to pack some serious muscle on. had a good run. for my next cut im getting down it 8% bf.
06-28-2010 11:36 AM
I felt good and had a decent lift considering I drank a few too many alcoholic beverages yesterday. First lift on my bulk. Chest went like:
Incline bench-205-10,9,6,4 3sec neg. 1 min rest
DB bench-80-10,8,6,6 3 sec neg 1 min rest
Machine Decline-120-10,10,7,6 3 sec neg squeezed at top 1 min rest
DB fly-45-10,10,9,6 45 sec rest
decline fly-40-10,10,7,5 45 sec rest
06-29-2010 01:33 PM
Ok so my doctor thinks the pain in my hip is my groin not psoas. Its really weird what hurts it and what doesn't. I was able to do very narrow squats with my feet straight and narrow leg press no pain. But I tried to do the elliptical yesterday and almost couldn't walk for 10 feet to get a tennis ball to do active release on it. But the stack is still helping with recovery. Haven't really noticed to much strength gains so far. The main thing i have noticed is recovery. Leg workout went like:
Narrow squats-300-10 315-10 325-10 345-10 1 min rest
Narrow Leg press-558-10,10,8,6 1 min rest
Leg extensions-100-4x8 3 sec neg 1 min rest
1 leg hammy curl-30-L-4x10 R-4x10 3 sec neg 1 min rest
calf raise-400-10,10,8,7 4 sec neg 4 sec hold/stretch 1 min rest
06-30-2010 03:45 PM
Still no increase in strength yet. My recovery is amazing though. I was blowing threw my workout today with some serious intensity. BACK:
BH Pull ups-wide grip-10,9,6 med grip-6,4,4 45 sec rest
Rack chins-25lbs-10,10,8,7,6,7 4 sec neg 1 min rest
Wide grip T-Bar-145-5x10 1 min rest
RG LPD-150-5x10 4 sec neg 1 min rest
Straight arm push downs-70-7 60-9,8,7,6 4 sec neg 1 min rest
Im still taking 6 of each on mon-fri and 4 or each sat and sun. The strength hasn't gone up like i was hoping. I still got about two weeks left so I will see. The recovery, as i have pointed out, is what has me enjoying this stack so far. But I still want to see some nice strength gains in the coming week.
07-01-2010 03:21 PM
Still nothing to report on the stack as far as strength goes. I'm hoping it takes a big jump monday. I'll really be able to see improvements then. Had shoulders today:
Front seated military-135-10,10,10,10,6 3 sec neg 1 min rest
seated side raise-35's-5x10 1 min rest
Alt DB front raise-50's-5x10 both arms 1 min rest
incline rev flys-45's-10,10,8,7,6 1 min rest
Hang clean-185-5 195-5 205-5 2 min rest
on these took it light because of groin/hip.
07-02-2010 04:55 PM
Arms today. Nothing new to report. I will be bumping the dosage up to 8 each next week.
I will really be able to judge strength gains then as well.
DB 1 arm iso curls-35-L&R-5x10 3 sec neg 30 sec rest
Straight bar Machine curls-80-10,10,10,10,8 3 sec neg 1 min rest
REv curls-70-4x10 3 sec neg 1 min rest
EZ curl overhead ext-35's each side-5x10 3 sec neg 1 min rest
Straight bar push downs-70-4x10 4 sec neg squeezed at bottom 1 min rest
DS Tri dips-100-15 145-10 100-8 45-6 bodyweight-5
07-05-2010 11:35 AM
Bumped the dosage up to 8 today. 2 am 4 pre workout and 2 pm. After I took the 4 preworkout I felt motivated and ready to go. I liked the 4 preworkout. Had an awesome lift. Strength was up but I can not tell if it was from eating carbs or the stack. My endurance and recovery is still great. That might have been part of the reason I felt the strength is up. My weights were up and the total reps were up. Chest day:
3 sec eccentric phase on all pushes
Smith Bench-100 each side-12,12,8,6 1 min rest
smith incline-70 each side-12,11,9,7 1 min rest
DB Decline-70's-12,11,10,9 1 min rest
machine fly-110-12,12,12 1 min rest held squeeze for 1-2 secs
incline db fly-40's-12,12,8 45 sec rest
on a side note I can't wait to get my dip set up fixed. I miss dips.
07-06-2010 11:46 AM
strength again is up but nothing major. Nothing to make me say wow the stack is really kicking. Still at 8 each. I think this is where i should have been the whole time. leg day:
Front squat-245-12,12,10,8 about 1 min rest just long enough to switch weights
Leg press- 400-15,12,13,15
Leg ext-80-12-8 70-9-7 1 min rest should have pushed myself a little harder on leg press
RDLS-205-3x12 3 sec neg
Walking lunges-bodyweight-3x12 each leg 1 min rest
Leg press calves-340-6x12 1 min rest 4 sec neg 4 sec hold/stretch
two each-toes out, toes in, toes straight
07-07-2010 11:19 AM
Had a good back lift today. strength is up stack might be kicking in now 8 might be the number i needed.. still at 8 4 preworkout.
Wide Pull ups-15,13,10,8,6 1 min rest
T bar- underhand close grip-145-5x12 1 min rest
LPD-150-12,12,10,8,7 3 sec neg 1 min rest
DB 1 arm row-80-5x12-3 sec neg 1 min rest
EZ bar pull overs-25 each side-5x12 1 min rest
good mornings-135-3x12 1 min rest
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