3-AD recomp log
- 06-29-2007, 12:45 PM
- 06-29-2007, 12:52 PM
- 06-29-2007, 01:09 PM
06-29-2007, 01:14 PM
Day 5 – Upper body vertical dominant
- hour prior - 1 cap 3-AD + 4 caps RPM w/ GFJ
- .5 hour prior - Xtend + Poseidon + Ragnaork sample
- 6 scoops Xtend + 1 heaping scoop of Poseidon
- Reset AD
A1) Push press 6/5,4,3,5,4,3/60s 30X0
My rotor cuff was saying hey take it easy...
A2) Weighted Close-grip chins 6/4-6/60s 32X0
Bumped the reps up. Did these with ease, but shoulder was suspect
B1) High incline DB press 4/4-6/60 40X0
- 95x2 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
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
Right arm felt tweaked so I backed off the remaining workout
C2) Standing barbell curl 6/4-6/60 3030
D) Upright rowing 4/8-10/45 3020
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.
06-29-2007, 01:45 PM
06-29-2007, 02:22 PM
06-29-2007, 02:31 PM
06-29-2007, 02:47 PM
06-29-2007, 02:51 PM
06-29-2007, 02:55 PM
i've been doing 6 caps for atleast 3 or 4 weeks now and just increased epi up to 50mgs
06-29-2007, 02:56 PM
Maybe I should stop posting and get my ish done early so I can go home early...yeah right, they would just find more work for me
06-29-2007, 03:04 PM
06-29-2007, 03:07 PM
06-30-2007, 02:25 PM
Week 3 Day 1
Week 2 Day 6
Took first dose of EpiDrol 10mg + 1 scoop Chocolate Ultra Peptide w/1 scoop Chocolate Peanut butter cycle support
Day 1 – Lower Body quads dominant
The lil lady wanted to lift early and I figured I better since I am getting ready to work on my vehicle which just snapped a ujoint, but I digress...
No solid breakfast
1 hours pre-wo - 3 scoops Xtend + Poseidon + 6 caps RPM
.30 hour pre-wo - 1.5 scoops Vendetta + Incarnate + 20mg EpiDrol
Peri-wo - 6 scoops Xtend + Poseidon
Post-wo - Replenish + Incarnate + 3-AD
A) Full (a55 to calves) Back squat 6/5,4,3,5,4,3/120s
Weight felt super heavy. Energy was there, but I don't think my CNS was up and running at full capacity yet
B) Classic cluster Leg press 5/5x1/120s 40x0;
Started to feel stronger.
C) Hack squat 3/4-6 + max + max/120s 30x0 (Rest/pause 4-6RM, 10 sec., max reps, 10 sec, max reps);
D) Alt. DB lunges 3/6-8/120s 3010;
Day 1 training conclusion
- I struggled with squats, but the remaining excercises felt strong. I read before, the best time to lift is 3 hours after you awake, because this is when your CNS is at it's strongest.
- I will be dropping the dose of 3-AD to 3 caps since I will be adding EpiDrol to the mix
- I will do another set of measurements to see where I am at.
07-01-2007, 10:57 PM
07-01-2007, 11:11 PM
07-02-2007, 03:18 AM
Last friday and saturday I changed my dosing from 3 x 150mg to 2 x 225 mg and no lethargy. I'm not 100% sure yet if thats the key (for me), I did 3 x 150 again yesterday and lethargy hit late afternoon. I'm taking 3 x 150 today and tomorrow 2 x 225 again. I'll keep you posted.
07-02-2007, 09:53 AM
07-02-2007, 09:55 AM
07-02-2007, 04:14 PM
Well, I still feel denser from mid-ab up, and below the waist, but my mid-section feels bloated and puffy. I did up the carbs, and it seems like I am not handling them at all. However, I have been liberal with the carbs and timing, looks like I am paying the price, so I will be looking to tighten my carb intake up.
07-02-2007, 05:32 PM
maybe throw in some ap or yellowgold to make better use of those extra carbs.
07-02-2007, 05:36 PM
07-02-2007, 05:44 PM
07-03-2007, 08:52 AM
07-03-2007, 09:06 AM
Week 3 Day 2
Day 2 – Upper body horizontal dominant
Pre-WO 1 hour prior - 7 caps RPM + 20mg EpiDrol
Pre-WO .5 hour prior -Vendetta + 1 scoop Poseidon + 3 caps Incarnate + Reset AD
Peri-WO - 7 scoops Xtend + 1 scoop Poseidon
Post-WO - Replenish + 3 caps Incarnate + 3-AD
A1) Bench press 6/5,4,3,5,4,3/60s 40x0
- 260x4 w/spotter
Feeling better with bench since I relaize I am not as strong as I thought I was. After my 5th set with a spotter, I put a lot of strain on my right arm which was already tweaked from last week
A2) Seated rowing to mid pec line w/rope 6/4-6/60s 3210
B1) Low-incline DB press 4/4-6/60s 30x0
Backed off onthe inlcine since this is the lift (high-incline), where my right arm gave out on.
B2) Seated rowing to low abdomen 4/4-6/60 3210
C1) Close-grip bench press 6/5,4,3,5,4,3/60s 40x0
C2) Wide grip preacher curl 6/4-6/60s 3030
D) Bent over lateral raise (Thumb towards the floor) 4/8-10/45s
Day 2 training conclusion
- Over all strength going up besides having a bum arm. It is time for Incarnate to earn it's keep
- After cutting down to 3 caps of 3 -AD, overall energy feels good
- Too ealry to feel any effects of EpiDrol. Current dosage is 40mg (20mg am/20mg pre-wo) and will stay at this dose for the remaining cycle
- Total daily dosage of RPM = 11 (2, 2, 7)
07-03-2007, 09:48 AM
Any lathargy? nice incline press. im jealous.
07-03-2007, 09:54 AM
Nope. I actually feel pretty good. But it could have been the 4 caps RPM spread throughout the day.
I know I couldn't sleep last night though. Typically I was having trouble waking up. But right now I feel dead, as I slam a Spike Shooter.
07-03-2007, 09:57 AM
07-03-2007, 10:05 AM
Hey J...hope your arm heals up. Dude...12 RPM all day and 7 Pre W/O...WOW!!! You must be super jacked up!
07-03-2007, 10:09 AM
07-03-2007, 10:13 AM
07-03-2007, 10:14 AM
07-03-2007, 11:26 AM
07-03-2007, 02:49 PM
stopping in. looking at using 3AD along with Phera or maybe M14ADD in the future. interested to see the results of the 3AD
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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07-03-2007, 02:54 PM
07-04-2007, 04:52 AM
I'm now actually 95% sure it's the rpm that keeps my lethargy in check. Tried different dosing schemes but it doesnt make a very big difference. Only constant factor is the rpm. I've written a more detailed explanation in my log.
Btw holy **** on your rpm dosing!!
07-04-2007, 08:20 AM
Hey xj I noticed you were using GXR and AP.
I love GXR, and see no reason to switch now, but how would you compare those two?
07-04-2007, 02:43 PM
I feel a more pump from AP than GXR. However, I was only taking 1 cap GXR because of supply.
AP makes greater claims than GXR, but I see more studies that support ALA (all isomers) for glucose support and anti-oxident properties.
I did order USP's new P-Slin since it is way cheaper than AP, but looking forward to the new GXR. Eventually I would like to use a glucometer to see which is the better glucose disposal agent.
07-04-2007, 02:47 PM
I am really interested in comparing the 2. 3-AD & 11-OXO, but my wallet isn't
Thanx for the feedback
07-04-2007, 02:54 PM
3rd week (21st day) on 3-AD
1st week(6th day) EpiDrol
3-AD 3caps (AM, Lunch, Post-wo)
EpiDrol (20mg am, 20 mg pre-wo)
Not feeling lethargic anymore, and workouts aren't such a toll as they were when I was taking 3-AD pre-wo and at 4/5 caps.
Can't feel the EpiDrol kick in yet, but I do at times notice a slight increase in Libido.
I will be going back to the way my routine was originally laid out before I modified it to 2 day on 1 off.
Days on: 1, 2, 4, 6
Days off: 3, 5, 7
Today is day 4 of week 3, but I will take off and let my arm heal. and train tomorrow and Friday.
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