Recomping with Athletix triple stack + others... - AnabolicMinds.com

Recomping with Athletix triple stack + others...

  1. New Member
    bangedup's Avatar
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    Recomping with Athletix triple stack + others...


    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.
    Last edited by bangedup; 02-03-2012 at 11:27 AM. Reason: formatting

  2. New Member
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    side note... anybody know why you lose the formatting when you post?

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    JudgementDay's Avatar
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    Quote Originally Posted by bangedup View Post
    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

    I wish you good luck on your goals
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com

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  4. New Member
    bangedup's Avatar
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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.



  5. Professional Member
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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.
    OG Avenger-HULK SMASHING TIME!
    Lecheek Nutrition/Genomyx REP


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    Quote Originally Posted by packers6211 View Post
    SOB that's what I call one devoted hell of a routine mofo!! I'm in this ride!! Wicked routine bro.
    Yeah those are some sick workouts.
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com

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    mich29's Avatar
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    very well laid out format here

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    so what happened?
    LG Sciences forum representative
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    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html

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    x2 bump!
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com

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    How did this play out for you?
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com

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