3-AD recomp log

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  1. Quote Originally Posted by Etomic View Post
    Flat is typically weaker than decline because decline puts far less strain on your shoulders letting your chest and tris handle more of the weight that they can handle. Thats why normally people only do one or the other.
    Makes sense, but I figured flat would be stronger or at least just as strong, because of the aid of shoulders, tri's and chest. Oh well, it appears I have about a 10-15% drop in poundages from Decline>Flat>Incline, strongest to weakest respectively.

  2. week[2]day[2]


    Day 2 Upper body horizontal dominant
    Pre-WO .5 hour prior - 3 scoops Xtend + 1 scoop Poseidon + 3 caps Incarnate + 3-AD + Reset AD + Clear shot (2 servings)
    Peri-WO - 7 scoops Xtend + 1 scoop Poseidon
    Post-WO - Replenish + AP + 3 caps Incarnate + 3-AD

    A1) Bench press 6/5,4,3,5,4,3/60s 40x0
    1. 245x5
    2. 250x4
    3. 255x3
    4. 245x5
    5. 250x4
    6. 255x3


    Maintained strength throughout

    A2) Seated rowing to mid pec line w/rope 6/4-6/60s 3210
    1. 137.5x6
    2. 137.5x6
    3. 137.5x6
    4. 150x6
    5. 150x6
    6. 162.5x6


    Weight felt good

    B1) Low-incline DB press 4/4-6/60s 30x0
    1. 100x6
    2. 100x4
    3. 95x6
    4. 95x6


    Need some 97.5 dbs

    B2) Seated rowing to low abdomen 4/4-6/60 3210
    1. 200x6
    2. 210x6
    3. 210x6
    4. 210x6


    C1) Close-grip bench press 6/5,4,3,5,4,3/60s 40x0

    1. 190x5
    2. 195x4
    3. 205x3
    4. 195x5
    5. 200x4
    6. 205x3


    C2) Wide grip preacher curl 6/4-6/60s 3030
    1. 75x6
    2. 80x6
    3. 80x6
    4. 85x6
    5. 85x6
    6. 85x6


    D) Bent over lateral raise (Thumb towards the floor) 4/8-10/45s
    1. 15x10
    2. 20x10
    3. 25x10
    4. 25x10


    Day 2 training conclusion
    • Lethargy wasn't too much of an issue today, since I started taking stims during the day
    • Clear Shot smells like PVC and has a weird burning flavor. No crazy energy really felt, but I had a solid workout and sweated almost as much as I do with RPM, but this could be because of the 3-AD
    • No crazy strength gains, but moderate gains that are typical
    • Shoulder feels good, even after heavy pressing where my shoulder feels a little weak.
    •   
       


  3. So any burn't hair smelling piss yet? If you don't know what I'm talking about, then nevermind

  4. Are you noticing any dehydration with the 11-oxo...............

  5. Quote Originally Posted by jcam222 View Post
    Are you noticing any dehydration with the 11-oxo...............
    I have to drink tons of water and make sure I get my servings of Poseidon in to stay hyrdated.
    •   
       


  6. Quote Originally Posted by SatireWolf View Post
    So any burn't hair smelling piss yet? If you don't know what I'm talking about, then nevermind
    Hmmm, yeah I am not privy to this burnt hair smelling piss....Not sure if it is reference to dehydration or the burnt smell of Clear Shot???

  7. Yesterday was an off day, but I thought about working out since I missed over the weekend...But day 3 is usually an off day, so I took it off.

    Tomorrow night, I will sample Ragnarok, which I have had quite sometime, but wanted to save it for a regular workout instead of my metabolic workouts I had been doing at the time I received the sample.
    edit:Had took my sample with me to work and forgot it


    Synopsis
    • Still feeling hot
    • Bumping 3-AD dosage up to five caps today
    • Lethargy has gone away thanks to Reset (3 ed) + Poseidon + stims; however, eyes feel heavy
    • Strength other than bench press (mental issue) has gone up
    • Joints feel good
    • Weight is around 187, will take measurements at the end of the week
    Last edited by xjsynx; 06-28-2007 at 01:47 PM.

  8. Quote Originally Posted by xjsynx View Post
    Yesterday was an off day, but I thought about working out since I missed over the weekend...But day 3 is usually an off day, so I took it off.

    Tonight, I will sample Ragnarok, which I have had quite sometime, but wanted to save it for a regular workout instead of my metabolic workouts I had been doing at the time I received the sample.

    Synopsis
    • Still feeling hot
    • Bumping 3-AD dosage up to five caps today
    • Lethargy has gone away thanks to Reset (3 ed) + Poseidon + stims; however, eyes feel heavy
    • Strength other than bench press (mental issue) has gone up
    • Joints feel good
    • Weight is around 187, will take measurements at the end of the week
    Sounds like things are moving along very nicely. Keep up the great logs my friend!

    Workin

  9. Quote Originally Posted by workin2005 View Post
    Sounds like things are moving along very nicely. Keep up the great logs my friend!

    Workin
    Thanks
  10. Week 2


    Day 4 Lower body hips dominant
    Pre-wo 1 hour prior - 5 caps RPM
    Pre-wo .5 hour prior - 1.5 scoops Vendetta + Incarnate + Rest AD + 3-AD + Poseidon
    Peri-wo - 6 scoops Xtend + Poseidon (heaping scoop)

    Post-WO - Replenish + Incarnate + Rest AD + 3-AD + Poseidon

    A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
    1. 215x5
    2. 225x4
    3. 235x3
    4. 225x5
    5. 235x4
    6. 255x3


    Felt good. Nearing my max efforts

    B) Leg press with feet high on pad 5/5x1/120s 31X0
    1. 720x1, 630x5
      Weight didn't feel right. Have to mess with the seat
    2. 680x5
    3. 685x5
    4. 685x5
    5. 690x5

    I don't like machines, and today the movement just felt weird

    C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
    1. 115x6,4,4
    2. 115x6,4,3
    3. 117.5x5,3,2


    D) Standing leg curl 3/6-8/120s 32X0
    1. 40x8
    2. 40x8
    3. 40x8

    Legs peaked, the first two excercises last workout. I was good to go today

    Day 2 training conclusion
    • I actually wasn't mentally ready to lift today, and had to force myself to the gym. But once I was there, I had a great leg workout
    • Some good strength increases from last workout
    • Recovery between sets is great

  11. Quote Originally Posted by xjsynx View Post
    A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
    B) Leg press with feet high on pad 5/5x1/120s 31X0
    C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
    D) Standing leg curl 3/6-8/120s 32X0
    Nice workout, J. Can you explain the bolded numbers? I'm lost Probably should of asked when you started the log, huh?!

    Thanks!

  12. Quote Originally Posted by thewilman View Post
    Nice workout, J. Can you explain the bolded numbers? I'm lost Probably should of asked when you started the log, huh?!

    Thanks!
    could they mean that they are broken PRs ?

  13. Quote Originally Posted by thewilman View Post
    Nice workout, J. Can you explain the bolded numbers? I'm lost Probably should of asked when you started the log, huh?!

    Thanks!
    Thanks

    I write my workouts in the following format SET/REPS/REST TEMPO
    I got this technique from Charles Poliquin

    A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
    Here I do 6 sets
    1st set target is 5 reps
    2nd set is 4 reps
    3rd set is 3 reps, etc...

    I reset 120 seconds before the next set

    TEMPO aka TUT Time under tension (another Poliquin principle) as follows Eccentric(negative)/Isometric/Concentric/Isometric

    So 40X0 Means, 4 seconds duration for the negative portion of the lift, no pause, X for explosive, and 0 for pause at the top

    B) Leg press with feet high on pad 5/5x1/120s 31X0

    The rep scheme for this is a Classic Cluster. The weight is 85-90% max. You do one rep, rest 10 sec, then repeat, until you reach 5 reps.

    C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
    This rep scheme is a rest/pause technique. I do 4-6 reps + rest 10 seconds + max amount of reps with same weight + 10 sec rest max amount of reps with same weight

  14. Thanks J...makes much more sense to me now.

    Hey, I checked out Of The Son...dude, that is some serious hardcore stuff, I guess that's why it's called praisecore

    Great message, just wish I could understand it! LOL

    I guess I'm too old, Brother!

  15. Quote Originally Posted by thewilman View Post
    Thanks J...makes much more sense to me now.

    Hey, I checked out Of The Son...dude, that is some serious hardcore stuff, I guess that's why it's called praisecore

    Great message, just wish I could understand it! LOL

    I guess I'm too old, Brother!
    Charles Poliquin principles helped me out the most, more so than any supplements. Now I am just trying to get back to where I was 6 years ago.

    Of the Son is one of my favorite bands, and so you can understand them and other Christcore bands: http://www.christianrocklyrics.com/ Check out Auguts Burns Red.

  16. keep it up kid....

  17. Lookin good man! Keep it up!

  18. Late to the party, but here.

  19. Quote Originally Posted by xjsynx View Post
    Check out Auguts Burns Red.
    I know this wasn't directed at me, but I did it anyways and I'm glad I did. Good call. I'd never actually listened to them until just now.

  20. Quote Originally Posted by rpen22 View Post
    I know this wasn't directed at me, but I did it anyways and I'm glad I did. Good call. I'd never actually listened to them until just now.
    The screaming freaks me out

    I guess I'm just not that hardcore

  21. Quote Originally Posted by rpen22 View Post
    I know this wasn't directed at me, but I did it anyways and I'm glad I did. Good call. I'd never actually listened to them until just now.
    How dare you!!!!!! j/k



    ABR is #1 on my top ten list right now.

    Maybe my log should turn into a music review thread

    EVERGREEN TERRACE

    Wolfbiker In stores July 24, 2007

  22. Quote Originally Posted by thewilman View Post
    The screaming freaks me out

    I guess I'm just not that hardcore
    Well if the screaming freaks you out, you will proally want to stay out of teh pit

  23. Quote Originally Posted by xjsynx View Post
    Well if the screaming freaks you out, you will proally want to stay out of teh pit
    I'll pass


    BTW, You must spread some Reputation around before giving it to xjsynx again.
  24. Week 2


    Day 5 Upper body vertical dominant

    Pre-Workout
    • hour prior - 1 cap 3-AD + 4 caps RPM w/ GFJ
    • .5 hour prior - Xtend + Poseidon + Ragnaork sample

    Peri-WO
    • 6 scoops Xtend + 1 heaping scoop of Poseidon

    Post-WO
    • Replenish
    • Incarnate
    • Reset AD
    • 3-AD



    A1) Push press 6/5,4,3,5,4,3/60s 30X0
    1. 145x5
    2. 150x4
    3. 155x3
    4. 150x5
    5. 155x4
    6. 160x3

    My rotor cuff was saying hey take it easy...

    A2) Weighted Close-grip chins 6/4-6/60s 32X0
    1. BWx7
    2. BWx8
    3. BWx8
    4. BWx8
    5. BWx8
    6. BWx8

    Bumped the reps up. Did these with ease, but shoulder was suspect

    B1) High incline DB press 4/4-6/60 40X0
    1. 95x4
    2. 95x6
    3. 95x2 60x6
    4. 60x6

    I usually do a few warm-up sets, but this time I figured I would just jump up weight, and that I should be warm from the previous excercises. Could have been a mistake. First set sucked, 2nd set was on, third set my shoulder gave out and I had to throw the weight or else it might have took my arm with it...So I backed off after that
    B2) Wide-grip lat pulldown behind head 4/4-6/60 3010
    1. 170x6
    2. 170x6
    3. 120x6
    4. 120x6

    Shoulder felt tight, and after the 3rd set of inclines, I backed off...
    C1) Decline skull crushers 6/5,4,3,5,4,3/60s 3110
    1. 60x6(4)

    Right arm felt tweaked so I backed off the remaining workout

    C2) Standing barbell curl 6/4-6/60 3030
    1. 60x6(4)


    D) Upright rowing 4/8-10/45 3020
    [list=1][*]0

    Day 5 training conclusion
    • at 5 caps of 3-AD, lethargy is killing me. This is my 3rd crappy workout in a week. Yesterday I didn't want to go, but I was able to squeeze out a solid workout. Tonight was different.
    • No more 3-AD pre-wo. I want to see how my workouts are with no 3-AD, because even with RPM, I am losing my edge
    • Shoulder and right arm feel fine today, just a little sore, so I am glad I did back off towards the end of the workout.

  25. Quote Originally Posted by xjsynx View Post
    Day 5 Upper body vertical dominant

    Pre-Workout
    • hour prior - 1 cap 3-AD + 4 caps RPM w/ GFJ
    • .5 hour prior - Xtend + Poseidon + Ragnaork sample

    Peri-WO
    • 6 scoops Xtend + 1 heaping scoop of Poseidon

    Post-WO
    • Replenish
    • Incarnate
    • Reset AD
    • 3-AD



    A1) Push press 6/5,4,3,5,4,3/60s 30X0
    1. 145x5
    2. 150x4
    3. 155x3
    4. 150x5
    5. 155x4
    6. 160x3

    My rotor cuff was saying hey take it easy...

    A2) Weighted Close-grip chins 6/4-6/60s 32X0
    1. BWx7
    2. BWx8
    3. BWx8
    4. BWx8
    5. BWx8
    6. BWx8

    Bumped the reps up. Did these with ease, but shoulder was suspect

    B1) High incline DB press 4/4-6/60 40X0
    1. 95x4
    2. 95x6
    3. 95x2 60x6
    4. 60x6

    I usually do a few warm-up sets, but this time I figured I would just jump up weight, and that I should be warm from the previous excercises. Could have been a mistake. First set sucked, 2nd set was on, third set my shoulder gave out and I had to throw the weight or else it might have took my arm with it...So I backed off after that
    B2) Wide-grip lat pulldown behind head 4/4-6/60 3010
    1. 170x6
    2. 170x6
    3. 120x6
    4. 120x6

    Shoulder felt tight, and after the 3rd set of inclines, I backed off...
    C1) Decline skull crushers 6/5,4,3,5,4,3/60s 3110
    1. 60x6(4)

    Right arm felt tweaked so I backed off the remaining workout

    C2) Standing barbell curl 6/4-6/60 3030
    1. 60x6(4)


    D) Upright rowing 4/8-10/45 3020
    [list=1][*]0

    Day 5 training conclusion
    • at 5 caps of 3-AD, lethargy is killing me. This is my 3rd crappy workout in a week. Yesterday I didn't want to go, but I was able to squeeze out a solid workout. Tonight was different.
    • No more 3-AD pre-wo. I want to see how my workouts are with no 3-AD, because even with RPM, I am losing my edge
    • Shoulder and right arm feel fine today, just a little sore, so I am glad I did back off towards the end of the workout.
    Sorry to hear about the intense lethargy xjsynx. I'll be interested to see if eliminating the pre-workout dose helps. Keep us posted.

    Workin

  26. Quote Originally Posted by workin2005 View Post
    Sorry to hear about the intense lethargy xjsynx. I'll be interested to see if eliminating the pre-workout dose helps. Keep us posted.

    Workin
    I feel good today, but man, when it sets in it is lights out...

  27. Quote Originally Posted by xjsynx View Post
    I feel good today, but man, when it sets in it is lights out...
    Hahaha it's a real killer aint it! Atleast my results are so good I'm happy to endure the sides. I had to take 2 doses of rpm today just to get through work and another dose to make it to the gym. Now I feel some degree of clarity through all the foggyness and lightheadedness

  28. Quote Originally Posted by 1HP View Post
    Hahaha it's a real killer aint it! Atleast my results are so good I'm happy to endure the sides. I had to take 2 doses of rpm today just to get through work and another dose to make it to the gym. Now I feel some degree of clarity through all the foggyness and lightheadedness
    Yeah, and 5 caps (750mg) is too much for me.
    I am also going to be introducing EpiDrol, so i actually might drop down to 3 caps.

    But keep up the log

  29. Quote Originally Posted by xjsynx View Post
    Yeah, and 5 caps (750mg) is too much for me.
    I am also going to be introducing EpiDrol, so i actually might drop down to 3 caps.

    But keep up the log
    i felt great @ 5 caps . i was lethargic most of the day but @ gym time i felt great. ifi get a chance of doing a cycle with this again i might do a 4/5/6/6 cycle

  30. i've been doing 6 caps for atleast 3 or 4 weeks now and just increased epi up to 50mgs
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