3-AD Log - Keeping it simple

  1. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    3-AD Log - Keeping it simple


    Just got my bottle of 3-ad and decided to do a log an post my results. Nothing fancy. Work outs are in 3 groups w/ 3 and 2 day splits followed by a day off. Typically, a work out will take 45mins - 1hr. I am pretty meticulous about tracking weight changes so results should be easily trackable

    I do approx 45 mins of cardio post workout which is either a run, swim, elliptical, stairmaster, jump rope, basketball, stationary bike or tri bike.

    Group 1 (high reps):
    Day 1: Chest/Tris/Quads/ lt abs
    Day 2: Back/Bi/Hams/Wrist
    Day 3: Abs (have 2 completely diff work outs)/Squats

    Group 2 (lower-ish reps):
    Day 1: Upper Body
    Day 2: Legs
    Day 3: Abs (have 2 completely diff work outs)

    Group 3 (low reps):
    Day 1: Left side of body
    Day 2: Right side

  2. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38249
    Level
    62
    Lv. Percent
    8.52%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    whats the stats? info? cycle length? goals? ect... looking forward to it.
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  3. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Stats: 25 yrs/5'10"/165 lbs/10ish% body fat

    Cycle Length: 22.5 days with reco'd dosage
    PCT: aPCT might add alb
    Goal: Increase size/weight/strength
    Diet: No special diet. I try to eat healthy and consume high amounts of protein.

    Day1:
    I worked out this morning prior to my 3-ad arriving and I have tomorrow off from the gym so it will be 2 days b4 i get to lift.
    •   
       

  4. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38249
    Level
    62
    Lv. Percent
    8.52%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    put what your going to be critique with every workout. i am curious. strength, edurance, pump, recovery.
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  5. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by TexasLifter89 View Post
    put what your going to be critique with every workout. i am curious. strength, edurance, pump, recovery.
    All of the above. Vascularity and endurance are not issues, but like everything it can improve or worsen. I'd like to add size and strength, but no hard #s.

    In the end, I will be comparing my strength gains against my last 2 months of logs.
  6. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38249
    Level
    62
    Lv. Percent
    8.52%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    sounds good man. ill be following. i just checked the price of this and it has def dropped from the 99 it used to be.
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  7. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    I'm glad to see some logs sprouting up. Very eager to follow this one.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  8. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,878
    Rep Power
    778120
    Level
    95
    Lv. Percent
    28.65%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    for sure, don't forget the 20g of fats with your doses!
  9. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by EasyEJL View Post
    for sure, don't forget the 20g of fats with your doses!
    Word. I almost forgot to mention that. (I need to drive this into the consumers head because it increases absorption ten-fold). A tablespoon of Natty PB, a handful of nuts, some guacamole (works great as a topping and source of healthy fats), 3-4 whole eggs, or a good ol' steak will get the job done pretty easily.



    For you, Easy, I'll say the best way to remember is that you want a mouthful of nuts with your goat pee. (inside joke)
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  10. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,878
    Rep Power
    778120
    Level
    95
    Lv. Percent
    28.65%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    yes, I was planning on sticking with nut butter
  11. Registered User
    OCCFan023's Avatar
    Stats
    6'4"  210 lbs.
    Join Date
    Feb 2006
    Age
    25
    Posts
    3,789
    Rep Power
    2002
    Level
    42
    Lv. Percent
    48.36%
    Achievements Activity ProPosting Pro

    Good to see some new 3-ad logs popping up.

    Have any previous cycle history or is the cycle cherry popping ?
  12. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by thesinner View Post
    Word. I almost forgot to mention that. (I need to drive this into the consumers head because it increases absorption ten-fold). A tablespoon of Natty PB, a handful of nuts, some guacamole (works great as a topping and source of healthy fats), 3-4 whole eggs, or a good ol' steak will get the job done pretty easily.



    For you, Easy, I'll say the best way to remember is that you want a mouthful of nuts with your goat pee. (inside joke)

    I thought it was 15g, but I did bump it up to 20 to be safe.

    Quote Originally Posted by OCCFan023 View Post
    Good to see some new 3-ad logs popping up.

    Have any previous cycle history or is the cycle cherry popping ?
    I did a cycle of AX PP approx 2 1/2 yrs ago to get me back into shape after taking 6 months off from the gym. since then, its been various creatines, pre-work out drinks, and proteins. I tried PowerFULL about 3 months ago and it kicked ass . I'm actually a big fan of usplabs esp supercissus and powerfull . I considered trying Recreate, but i know alb works so I will go w/ that if need be.
  13. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by thesinner View Post
    For you, Easy, I'll say the best way to remember is that you want a mouthful of nuts with your goat pee. (inside joke)

    to each their own
  14. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by warjcowksi View Post
    I thought it was 15g, but I did bump it up to 20 to be safe.
    15-20g is what's recommended.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  15. New Member
    casey2's Avatar
    Join Date
    Feb 2008
    Age
    29
    Posts
    45
    Rep Power
    105
    Level
    6
    Lv. Percent
    16.83%

    Quote Originally Posted by thesinner View Post
    15-20g is what's recommended.
    does i matter if its with a meal or not? or should it just be a concentrated source of fat? like flax, pb, avocado??
  16. New Member
    PennStateMuscle's Avatar
    Stats
    5'8"  193 lbs.
    Join Date
    Jun 2004
    Posts
    63
    Rep Power
    158
    Level
    7
    Lv. Percent
    25%

    warjcowksi,

    What kind of PCT do you have planned?
  17. New Member
    Jairster's Avatar
    Join Date
    Feb 2007
    Posts
    21
    Rep Power
    106
    Level
    4
    Lv. Percent
    17.21%

    Subscribed! Good luck with your cycle War!
  18. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by casey2 View Post
    does i matter if its with a meal or not? or should it just be a concentrated source of fat? like flax, pb, avocado??
    I'd recommend with food. If you're taking it straight with oil....it's gonna go right through ya.

    If you're taking it with a fatty food, like PB or avacado or something, it should be ok.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  19. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,878
    Rep Power
    778120
    Level
    95
    Lv. Percent
    28.65%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    fluffernutters FTW!
  20. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by PennStateMuscle View Post
    warjcowksi,

    What kind of PCT do you have planned?

    Apparently, all you need is aPCT. I might add something to manage my weight, but my cardio usually takes care of that. I've ceased taking SizeON for this cycle and might start during PCT.
  21. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 2: Day OFF

    It might have been dumb to start my cycle right before my day off, but I'm impatient. I figured it will take a few days before things kick in so now was as good a time as any to start. Days off suck, but they are a necessary evil.



    Here's a 3-AD Q&A that has some helpful info regrading pct, dosing, etc

    The Planet : NutraPlanet Featured Spotlight: Matt Cahill
  22. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    More useful info:

    3-ad.....info

    Quote Originally Posted by gltrdone83 View Post
    I haven't tried 3-AD YET but plan on doing a cycle around June. aPCT will be enough for your PCT after 3-AD. The recommend dosage is 4 caps of 3-AD per day BUT if your over 200lbs you can take up to 6 caps per day. Here is a break down of how to dose 3-AD.

    -To maximize the effectiveness of 3-AD, please consume each serving with at least 15-20g of fats. Any fat will work. Peanut butter, fish oil, extra virgin olive oil, flax seed oils, MCT oils, etc.

    -Spread each serving roughly 8 hours apart.

    -On non-workout days, 3-AD should be taken at your 2nd meal, and then again at your 5th or 6th meal. You do not want to consume 3-AD with your first meal as 3-AD requires a high fat content to maximize absorption. Due to this fact, you need your 1st meal to absorb quickly to feed your muscles after a long night's sleep. A high fat intake will slow down the absorption of your breakfast and will be counteractive to breakfasts' anabolic effects.

    -This same rule applies to post workout. Both breakfast and post workout are the two times out of the days that you want FAST absorption of nutrients. DO NOT consume 3-AD therefore with breakfast or with your postworkout meal.

    -On workout days, ideally you will want to take 2 caps of 3-AD 45-60 minutes prior to working out with a high fat meal. The high fat meal will maximize absorption and will provide you body with fuel to power through your workouts. Everybody's schedule is different and sometimes breakfast is some people's first meal AND pre-workout meal. In that case, consume your servings of 3-AD at a later point throughout the day. You will still gain the full anabolic benefits.
  23. New Member
    colindep's Avatar
    Join Date
    Jan 2007
    Posts
    359
    Rep Power
    328
    Level
    16
    Lv. Percent
    26.3%

    Look forward to your log man, I'm planning on starting a cycle of 3-AD as soon as it arrives at my door.
  24. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 3: MY FIRST ACTUAL WORKOUT

    Work out: Upper body circuit and light ab workout

    Total Exercises: 6
    Increased weight: 4
    Exercises not completed last time, but able to complete: 1
    Length: Approx 1hr w/ weights 15 min abs
    Cardio: 45 mins elliptical - reverse mode

    Summary: Overall, a decent work out. Nothing amazing happened, but i was able to increase weight in 4 of my 6 exercises which could be attributed to a recent change in my routine. Workout consisted of 2 chest, 2 back, 1 tri, and 1 bi. Reps are 14, 12, 10, 8, 6 w/ 10 lbs added after each set. I also alternate sets between a back/bi and chest/tri.

    Side effects: None. No excessive sweating, acne, headaches, etc

    Weight change: None. I range from 164-168 and I was 165.

    Diet: Normal


    Daily score 1-10 (partially stolen from Guejn's log):
    10 awesome, 5 average, 1 sucks

    Motivation: 10. first day, how could i not be motivated
    Mood/Aggression: 10. again, first day
    Libido: 5. As horny as ever.
    Endurance: 8. Work out not as tiring as usual
    Strength: 6. cant go any higher bc the weight increase might be a coincidence
    Quality of Training: 6. first day in the gym and future expectations are high.
    Pump and Vascularity: 3. Normally, my veins look like they are goin to explode, but not today.
    Overall Score (Average): 7

    I am looking forward to day 7. Im already wishing this was a 30 cycle not 22.5. Tomorrow is legs which have been steadily increasing as is.
  25. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Nice workout.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  26. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 4:

    Work out: Legs - Most exercises are 12x3 with a few 25x3

    Total Exercises: 12
    Increased weight: 7
    No change: 5 (2 machines maxed out)
    Length: Approx 1hr
    Cardio: 45 stationary bike

    Summary: Had to workout early since I had plans for the rest of the day. Leg workout was strong with increases in a significant number of exercises. Since it was early on the weekend, I wasn't in that psyched about working out. Cardio was a beating and I wanted to quit after 10 minutes.

    Side effects: Sweatier than normal during cardio. I am waking up multiple times during the night. I wake up confused and feeling well reseted although I've only been asleep for a few hours. I then have trouble falling back to sleep

    Body Weight: 163 (-2). Misleading. I don't have a scale and I weigh myself after I complete my workout. I think I lost more water than typical.
    Diet: I've decided to increase my protein intake to approx 200g.


    Daily score 1-10 (I've added Sleep Quality to the list):
    10 awesome, 5 average, 1 sucks

    Motivation: 9. Not psyched, but once I got going I flew through the work out
    Mood/Aggression: 10.
    Libido: 7.
    Endurance: 5. Leg workout was great, but I have never struggled like that during cardio.
    Strength: 6. Steady increases on exercises I frequently increase on
    Quality of Training: 8. Got in and got out.
    Pump and Vascularity: 6. Hard to say on leg day, but not shabby
    Sleep Quality: 4.
    Overall Score (Average): 7

    My staple workouts begin Tuesday which is also day 7. Increases there have been slow to come and any results will be noticeable.
  27. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 5:

    Work out: Abs - 15x3

    Total Exercises: 9
    Increased weight: 3
    No change: 6 (2 machines maxed out)
    Length: Approx 1hr
    Cardio: 30 min swim

    Summary: Great workout. Focus was there and so was recovery. I'm a little sore from legs, but I wouldn't mind if things were worse.


    Side effects: Definitely noticing issues with my sleep. I woke up in the middle of the night and it took me 3 hours to fall back asleep, but I wasn't tired the next day. It feels like 3-AD has some type of stimulant effect on my body. Sweating was not an issue.

    Body Weight: 164 (+1). Within range.

    Diet: Normal w/ increased protein


    Daily score 1-10:
    10 awesome, 5 average, 1 sucks

    Motivation: 10.
    Mood/Aggression: 9.
    Libido: 8. I missed a 2am call so I think that had to do with it being so high.
    Endurance: 8. Swim was easy and there were no problems with abs
    Strength: 6. A few increases, but its still hard to tell
    Quality of Training: 8. Got in and got out.
    Pump and Vascularity: 5.
    Sleep Quality: 3.
    Overall Score (Average): 7
  28. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 6:

    OFF

    Still had trouble sleeping through the night. I'm hoping that my body will adjust shorty.

    I was going to take before pics today for comparision, but my camera was dead and I was late for work.
  29. New Member
    snookl187's Avatar
    Stats
    6'2"  240 lbs.
    Join Date
    Dec 2007
    Age
    33
    Posts
    276
    Rep Power
    223
    Level
    13
    Lv. Percent
    70.66%

    Maybe take your last dose earlier. Some of the testers also reported issues with sleep at the start but it went away after a few days.
  30. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by snookl187 View Post
    Maybe take your last dose earlier. Some of the testers also reported issues with sleep at the start but it went away after a few days.
    I'll give that a try. Thanks.
  31. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    What does your dosing schedule look like?
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  32. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Quote Originally Posted by thesinner View Post
    What does your dosing schedule look like?
    Morning dose is 2 caps around 9:30-10:00AM. Afternoon dose is @ 5:00PM 45 minutes prior to working out. Both doses are with 20g of fat (almonds or peanut butter)
  33. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Yeah, like snook said, try dosing a li'l earlier.

    I know I had some issues getting to bed when I was taking 3-AD as well.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  34. New Member
    warjcowksi's Avatar
    Join Date
    Oct 2007
    Posts
    22
    Rep Power
    98
    Level
    4
    Lv. Percent
    4.1%

    Day 7:

    Work out: Chest/Tri/Quads - 25x3. 10 push ups in between each exercise

    Total Exercises: 9
    Increased weight: 7
    No change: 1
    New Exercises: 1
    Length: Approx 1:15
    Cardio: 45 min stationary bike

    Summary: This is one of my two staple workouts. Increases here usually occur slowly and that fact that I increased weight in all but one exercise is unreal. In the previous 9x I have done this exact routine, I have only been able to increase weight on a maximum of 2 different exercises on the same day and that was over a month ago. Typical results are no increases or an increase in only 1 exercise.

    The lactic acid burn during high reps is almost none existent, but I think my pulse has been higher since beginning this cycle. My increased heart rate his causing some endurance issues, but nothing major.


    Side effects: I have started taking my afternoon dose 1 hr earlier and am waking up fewer times during the night. I have been have many vivid and realistic dreams and I have begun talking in my sleep.

    Body Weight: 164 (no change). Within range.

    Diet: Normal w/ increased protein


    Daily score 1-10:
    10 awesome, 5 average, 1 sucks

    Motivation: 10.
    Mood/Aggression: 10. Great mood, but I wanted to rip my assistants head off for asking a simple question. I am normally an extremely patient person.
    Libido: 10. I had a great time last night.
    Endurance: 7. After the initial exercise, everything was cake. Bike still sucked, but it was much easier than before.
    Strength: 10. Unreal.
    Quality of Training: 7. Took about 20 mins longer than I would have liked, but I was also stopping to help my dad.
    Pump and Vascularity: 5. Nothing special
    Sleep Quality: 6. Although a friend kept me up late, I woke up feeling well rested. It felt like I was dreaming the entire time.
    Overall Score (Average): 8

    I took some pics to help judge progress, but I need new back ones so I will post tomorrow
  35. New Member
    PennStateMuscle's Avatar
    Stats
    5'8"  193 lbs.
    Join Date
    Jun 2004
    Posts
    63
    Rep Power
    158
    Level
    7
    Lv. Percent
    25%

    Enjoying the log warjcowksi, definitely following along. Keep up the good work.
  36. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Nice workout man. Keep it up.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  

  
 

Similar Forum Threads

  1. Keeping strength = keeping muscle?
    By rombusempire in forum Training Forum
    Replies: 11
    Last Post: 06-05-2010, 04:43 PM
  2. Keeping Gains
    By poacher in forum Post Cycle Therapy
    Replies: 4
    Last Post: 08-06-2008, 05:14 PM
  3. Keeping a log
    By Ectofighter in forum Training Forum
    Replies: 4
    Last Post: 03-07-2008, 12:15 AM
  4. Keeping the cut
    By jverch in forum Weight Loss
    Replies: 1
    Last Post: 08-14-2005, 11:41 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in