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

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  1. Recovering AXoholic
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    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.
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    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.
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    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.
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  4. Recovering AXoholic
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    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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    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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    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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    Sinner what school do you go to that has spring break at the end of February?
    ~ Nothing can kill the Grimace!!


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    We have it the first week of march. I'm off by a week.
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    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
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  10. Recovering AXoholic
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    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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    Congrats on a log well done.
  

  
 

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