Recomping with Athletix triple stack + others...

bangedup

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Hey guys... first time logging on here... but here it goes

About me

:29 yrs old5'10 - 230lbsI feel I have decent size and strength, but am rather soft in the midsection.

I wear a size 36 pant(not sure of actually waist size... will take measurements at a later date)

Been training consistently since high school... but do to work/family issues i go through short periods where i am not as dedicated as i would like to be.(i have been as heavy as 350lbs before, and as light as 180)
I am coming off one of those periods now. However, i now have a new place, a job i love, a passport pass to NYSC, a small home gym, and plent of time to be in the gym 5 days a week. No more excuses.

Goals:
I am getting married on Jan 15 of 2013. By that time I would like to be leaner, have more muscle definition, and a 32 - 34 waste size. I dont really care about total weight, but i figure for me a lean, hard 200 lbs would look ideal. Maybe not the best motivation, but there it is. I want to look good on the beach.

Supplements

TitaniumXL- 2 caps in the AM, 2 caps 12 hours later
Division 1- 1 cap, 3-4 times a day
Formula-X- 2 scoops pre-workout OR 1 scoop pre-workout, 1 scoop intra-workout. On off days take 1 scoop before bed
.
Erase take 1 cap, 3 times a day.
Shift- 2 caps in the AM, 1 cap in the PM(when done LR)
Xtend- 1 scoop intra-workout, 2 scoops post-workout
Leviathin Reloaded- 2 caps in the morning, later in the day(keep dose at least 5 hours before bed)

Diet
I know from the past that my body responds to a high protein/ high fat diet. So thats what I am going to be doing here. Its kind of a modified version of the anabolic diet and the old T DAWG v2.0 from Tnation.

never really counted cals before... but i try to eat clean and eat often. Can anybody recommend a good diet tracker?

Here is Thurs food log, which I will count as day one of the log
Wake up 10 am - 2 scoops xtend
1200pm gym
200pm 2 scoops extend 5 egg whites, 2 whole eggs, 2 pieces turkey sausage 1 whole grain bagel
5 pm 8 oz grilled mahi, 1 cup spinach
8pm 8oz grilled chicken, salad w/ broccoli, corn, carrot, crumbled eggs, red pepper feta cheese
11pm 6 oz ground beef, 1 slice american cheese ... cucumber, mozzarella tomato basil salad
1am 8oz piece of salmon
3am 6oz cottage cheese
I am currently drinking xtend throughout the day... really helps with recovery for me, especially since i dont get that much sleep at night. I work in a restaurant... so access to food is pretty easy. Endless supply of chicken, beef, fish and veggies. Staying away from the nachos is the tough part though :)


Training
So ive used two formal programs in the past that ive good success with. They both happen to come form T nation. meltdown training and Superhero Program - (Thibs "superhero Training) (cant post links, sorry)

I am leaning towards jumping on Thibs program, the second one, as it is def more enjoyable to me. I like all the mix it has of 5x5 training, super sets, drop sets, and high volume work. And it seams geared for looking good at the beach lol.

Recap
looking to go from a soft 230 to a lean hard and muscular 200. Want to look good for the wedding/beach.Supps diet and training posted aboveI will try and post daily with training and diet notes. If there is any interest i will post actual weights and actual meals. Ill also post how the supps are working in regards to fat loss, energy, recovery, strength etc.

Any thoughts, questions or comments would be greatly appreciated.
 
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bangedup

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side note... anybody know why you lose the formatting when you post?
 
JudgementDay

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side note... anybody know why you lose the formatting when you post?
Weird it's worked for me.


Sick detail! Stack looks awesome, im really looking forward to following this log:D

I wish you good luck on your goals :cheers:
 

bangedup

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Here is the lifting program i will be following, a few tweaks here and there



WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5

Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max
ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5

Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
* NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.


 
packers6211

packers6211

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SOB that's what I call one devoted hell of a routine mofo!! I'm in this ride!! Wicked routine bro.
 
hvactech

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so what happened?
 
JudgementDay

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How did this play out for you?
 

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