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

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  1. Back Day:

    Barbell Rows: 225*12 245*10 275*5 285*3
    Saws: 65*18 85*11 85*11 95*8
    Deadlift: 315*14 345*6 345*6 365*3
    Wide-Grip Pulldown: 200*18 225*8 250*4
    Barbell Curls: 135*10 145*6 155*3
    Spider Curls*: 70*12 80*8 80*9 90*6


    *I never took the time to find out how much an EZ bar weighs, so I just listed the sum of the plates.




    Today's workout was a little mysterious, I think because I'm using a different order than I usually do things for back day. By mysterious I mean my barbell rows are up significantly, and deadlifts are down from what I can normally do. Typically I'll do DL's before BB rows. Just though that was an interesting point to make.


  2. I don't know if it was a lack of sleep or what, but I honestly felt like butt this morning. After my workout, I took a nice long nap!

    Incline Bench: 225*15 245*8 245*8 255*5 265*6
    Flat Bench: 245*10 255*9 265*8 275*3
    Decline Close-Grip Bench: 135*15 155*15 185*12 205*8
    High Cable Cross: 90*12 100*9 110*8 110*8
    Skull Crushers*: 50*16 70*10 70*10

    * Weight of EZ bar is not factored into the weight amount.


    Today I weighed in at 186lbs. I forgot to put in yesterdays, but it was 184.5lbs.


    Kinda strange, this is the first time I've gotten "the shakes" in over a year. ("The shakes" refers to when your CNS tires out first, and you start to vibrate as you're getting the weight up. For a visual example, find a high school kid and watch him try to bench press 150lbs for 10 reps; by about rep 8, you'll notice his elbows vibrating back and forth.)
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  3. Cardio day today. It was cold out, and the Rec center doesn't open at (in my opion) reasonable hours during the weekend so I jumped some rope in my appartment for about an hour. Jumping rope is definitely one of the most underrated forms of cardio out there, and it's quite fun once you get the tunes bumpin'.


    I've been noticing some major improvements in body composition lately. Tighter abs and chest, and my crazy vascularity is starting to come back with full force (one of my more notable features is thick, 3-D veins in my arms, chest, & shoulders)

  4. Legs Day:

    Front Squat: 225*9 245*7 275*3
    Reg. Squat: 275*10 275*10 315*3 315*3
    Leg Extensions: 225*17 250*16 300*11 300*11
    High Leg Press: 600*15 700*10 800*6 900*2
    SLDL: 275*9 295*7 295*5 315*4


    Weight Today: 184lbs, should be up tomorrow. I eat pretty ketogenic over the weekends since I'm not lifting on those days.

  5. Shoulders:

    Push Press: 155*15 175*8 185*8 210*4
    DB Press: 65*10 70*6 70*5 75*1
    Upright Row: 115*14 125*9 135*7
    Side Lateral Raise: 50*8 50*8 55*5
    Reverse Flyes: 35*15 40*12 40*12
    Reverse Pec Deck: 175*12 175*12 200*10

    Yesterday, I increased my formestane intake to 200mg ed. Coincidentally, my lifts and bodyweight are up.

    Bodyweight today: 186.5lbs
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  6. 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.

  7. That looks BRUTAL!

  8. whoops! a couple of those 12's were supposed to be 8's. I fixed it though.

  9. That is making me tired just reading it.
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  10. 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.

  11. where can i find more on this hIIt cardio? thanks

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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  21. 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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  22. Sinner what school do you go to that has spring break at the end of February?
    ~ Nothing can kill the Grimace!!



  23. We have it the first week of march. I'm off by a week.
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  24. 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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  25. 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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