thesinner's F-*-*-K recomp stack

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  1. HIIT Cardio Today on the Treadmill:

    1:00 @ 12.0 mph
    1:00 @ 10.0 mph
    2:00 @ 8.0 mph
    1:00 @ 03.0 mph

    1:00 @ 12.0 mph
    1:00 @ 10.0 mph
    2:00 @ 8.0 mph
    1:00 @ 03.0 mph

    1:00 @ 12.0 mph
    1:00 @ 10.0 mph
    2:00 @ 8.0 mph
    1:00 @ 03.0 mph

    1:00 @ 12.0 mph
    1:00 @ 10.0 mph
    1:00 @ 8.0 mph
    1:00 @ 03.0 mph

    1:30 @ 10.0 mph
    1:30 @ 08.0 mph
    1:00 @ 03.0 mph

    1:00 @ 10.0 mph
    1:00 @ 08.0 mph
    1:00 @ 03.0 mph

    1:30 @ 10.0 mph
    1:30 @ 08.0 mph
    1:00 @ 03.0 mph

    1:30 @ 10.0 mph
    1:30 @ 08.0 mph
    1:00 @ 03.0 mph

    Then I raised the incline all the way, and varied speeds between 3-5mph. If you walk (and fight the temptation to run) it not only keeps your heart going, but murders your calves.

    Nothing new to report.


  2. That looks BRUTAL!
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  3. whoops! a couple of those 12's were supposed to be 8's. I fixed it though.

  4. That is making me tired just reading it.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  5. Back & Bi's today:

    Barbell Rows: 245*9 245*10 275*3 295*1
    Saws: 85*14 95*9 95*9 100*6
    Deadlift: 335*10 355*4 365*2 395*1***
    Wide-Grip Pulldown: 200*14 225*8 250*4
    Barbell Curls: 135*10 145*6 155*3
    Spider Curls*: 80*12 90*8 90*9 100*7

    *Weight of EZ bar not included in weight figures.
    ***Couldn't make it to full lockout, so I'm not counting as a new PR.

    Bodyweight today: 185.5 lbs.


    I felt great after my workout today, and wanted to keep lifting, but I drew the line at a certain point, and despite the fact that I'm feelin' fine, I don't see a point in crossing it.



    That looks BRUTAL!
    That is making me tired just reading it.
    You should see what the guy I train with does on treadmill days. He's a state champion football coach, and the guy who got me into the HIIT style of cardio. His HIIT sessions are too tough for me.
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  6. where can i find more on this hIIt cardio? thanks

  7. Chest & Triceps today:
    Incline Bench: 225*15 245*10 265*6 265*6 275*4
    Flat Bench: 245*11 265*8 275*5 295*4
    Decline Close-grip Bench: 185*12 185*12 205*8 225*6
    High Cable Cross: 90*15 100*10 110*8 110*6
    Decline Skull Crusher: 70*11 70*10 80*6


    Great workout today. Strength up, feeling really pumped.

    Bodyweight today: 185.5lbs



    Quote Originally Posted by freezito View Post
    where can i find more on this hIIt cardio? thanks
    High Intensity Interval Training (HIIT). In a nutshell it's going balls-to-the-wall for about 3 minutes, followed by taking it easy for 1-2 minutes.....and repeat. There's a fair amount of literature on it at BB.com, including sample routines. Personally, I just 'wing it' and go with what I think I can handle each interval.

  8. I didn't post yesterday because there wasn't much to report: I jumped rope for about 45 mins.


    Today, I've increased the cordy intake to 3 caps a day (2.4g). So with all the dosage increases, it looks like this:

    Cordyceps: 2.4g
    Nettle: 2.4g
    Formestane: 200mg
    Ketones: 200mg


    If I have time, I'll post my 2-week comparrison.

  9. Legs Today:

    Front Squat: 225*8 245*8 275*3
    Reg. Squat: 275*8 275*8 295*5 315*2
    Sissy Hack Squat: 14p*15 16p*9 18p*4 18p*4
    DB Lunges: 65*9 65*9 70*3 70*3
    Good Morning: 205*10 225*8 225*8
    Seated Leg Curl: 175*15 200*8 225*4

    Great workout today. It was strange, during the workout, no pumps. Took some carbs post wo, and pump magically appeared within minutes.

    Today's bodyweight: 186.5 lbs.

  10. Shoulders:
    High Pulls: 155*12 185*10 195*8 205*5
    Push Press: 155*15 185*10 205*5 215*3
    DB Shoulder Press: 70*9 70*8 75*3
    Side Lateral Raise: 50*8 50*8 55*5
    Rear Delt Raise: 30*15 40*15 45*12
    Reverse Pec Deck: 200*14 200*14 225*10


    Bodyweight: 185.0 lbs.

  11. The Treadmills were broken today!!! So I couldn't do my weekly HIIT routine from hell, sorry fellas.

    I hit up an elliptical, going 1-2minutes hard followed by 1-2minutes easy for about 35 minutes. Afterwards I ran 1.5 mi.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
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  12. I've been having some pretty nasty insomnia lately, and did not get a great night's sleep for the past few nights.

    Anyhow, Back day went like this:
    Rack Pulls: 365*6 365*7 385*2 385*5
    Barbell Rows: 245*12 265*265*5 275*3 285*3
    T-Bar Rows: 160*12 180*10 205*4
    Wide Grip Pulldown: 225*10 250*6 262*2
    Barbell Curls: 135*10 145*6 155*3
    One-arm Nautilus Preacher Curl: 80*15 100*10 110*8 120*4


    I have new stretch marks along my left biceps. I take it as a sign of muscle growth.

    Bodyweight today: 183.0lbs Light, I know. We'll see how it pans out tomorrow.
    Athletic Xtreme Rep
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  13. Actually got some decent sleep last night.

    Chest & Triceps:
    Incline Bench: 225*15 245*12 265*6 275*4 285*2
    Decline Bench: 265*11 275*8 295*4 315*3
    Close-grip Floor Press: 225*10 225*6 225*6 245*4
    Pec Deck: 225*13 250*9 250*9 250*9
    One-Arm Cable Pushdown: 60*15 70*10 80*7 80*7

    Good workout today, as you can see, I'm up on several of my lifts. Great pumps. Upper back sore from yesterday.

    Today's bodyweight: 184.5lbs.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
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  14. I've increased Cordy intake to 3.2g.

    Legs Day today:
    Front Squat: 225*8 245*8 275*2
    Reg Squat: 275*8 275*8 295*6 315*3
    Sissy Hack Squat: 16*10 16*9 17*7 18*3
    DB Lunges: 65*9 65*10 75*2 75*3
    Seated Leg Cur: 200*8 200*8 225*2
    Good Morning: 225*12 225*12 245*10

    Great Pumps. Would've been a good workout if it weren't for the fact that spring break was only 2 weeks away. Apparently, it only takes 2 weeks to transform from chubby drunk to a Cancun body. Arrrgh!
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  15. I'm tapering down my form dosages this week. Currently taking 150mg ED, and should have it down to 100mg by the end of the week.

    Shoulders:
    High Pulls: 155*15 185*10 205*4 205*4
    Push Press: 155*15 185*9 195*6 205*5
    DB Press: 65*12 65*12 75*3
    Side Lateral Raise: 50*8 50*9 55*5
    Rear Delt Raise: 40*15 45*12 45*12
    Reverse Pec Deck: 200*15 225*11 250*5

    Kinda tired this morning, and didn't really get "the blood flowing" until Side Laterals. As you can see, I'm up in the lifts near the end of the workout. I did the entire stack today on the reverse pec deck.

    Bodyweight today: 185.5lbs
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    Bob@athleticxtreme.com
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  16. Whoops, almost forgot to post today.

    There was a nasty snowstorm last night. The gym was closed, and it really didn't matter because my car bottomed out on a snowdrift on my drive down there.

    I had to go later in the day to my appartment complex's "fitness center". By fitness center, I mean a storage closet with 80's exercise machines in it.

    I did the usual: HIIT on a treadmill. Unfortunately this treadmill's speeds were all out of whack. I started out running for 2 minutes @ (what the treadmill was telling me) 17mph. I cannot run a real 17mph for 3 seconds.

    So I went a little like this:

    2:00 @ 17 mph
    1:00 @ 12 mph
    1:00 @ 6.5mph
    for 2 cycles

    1:00 @ 17 mph
    1:00 @ 12 mph
    1:00 @ 14 mph
    1:00 @ 6.0mph
    repeated for 3 cycles

    1:00 @ 15mph
    1:00 @ 12mph
    1:00 @ 5.5mph
    repeated for 3 cycles

    1:00 @ 17mph
    1:00 @ 6.0mph
    repeated for 6 cycles

    Then I walked at full incline to until I had been on the treadmill for 50 minutes total.
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  17. Sinner what school do you go to that has spring break at the end of February?
    ~ Nothing can kill the Grimace!!



  18. We have it the first week of march. I'm off by a week.
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  19. I had some oatmeal before lifting today, and I think it made a world of difference:

    Back & Biceps:
    Rack Pulls: 365*9 285*5 385*4 405*2
    Barbell Rows: 245*12 275*9 295*4 305*3
    T-Bar Rows: 160*12 180*10 205*6
    Wide-Grip Pulldown: 225*11 250*6 275*2
    Barbell Curls: 135*11 145*6 155*3
    One-Arm Nautilus Machine Curls: 100*11 110*9 120*6 120*6

    Bodyweight today: 185.0 lbs
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
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  20. Well, today's the last weight-training day of the log.

    Chest and Tri's:
    Incline Bench: 225*15 245*11 265*5 275*4 285*2
    Decline Bench: 245*15 275*9 295*4 315*3
    Close-Grip Floor Press: 225*8 225*6 245*4 245*3
    Pec Deck: 225*15 250*9 250*9 250*9
    One-arm cable pushdown: 70*13 75*12 80*8 90*3

    Bodyweight: 185.0lbs

    All in all I think this was a fairly successful cycle. BF down, strength up, and bodyweight remaining within 1/2 the standard of deviation!. (Standard of deviation based on the bodyweights given in this log. Standard of dev = 0.86 Avg bodyweight = 185.43). Although nothing comparable to doing straight up steroids, this stack appears to be decent for making mild improvements in the user's strength, endurance, and body composition.

    I hope you've had as much enjoyment reading this log, as I've had making it. Stay tuned for my log on AP & Havoc.

    Thanks again for reading,
    ~thesinner
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  21. Congrats on a log well done.
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