Recompin! 3-AD/Mass FX Max Strength and Anabolic Pump!
- 06-24-2008, 11:23 AM
- 06-25-2008, 12:41 AM
Arms this afternoon
Dumbbell Tricep Extensions:70x20, 85x18, 100x12, 120x7
Dips:BW+35x8, 8, 7, BW x18
Incline Dumbbell Curls:35's x12, 40's x10, 50's x7, 55's x4
E-Z Bar Curl:75x20, 85x15, 95x10, 105x6
E-Z Bar French Press:75x15, 85x15, 95x12, 105x10
Cable Pushdowns:125x10 raise 140x10 raise 155x10, 155x10 raise 170x6, 170x12
Machine Preacher Curl:90x12, 110x10, 120x8
Again, great numbers, more reps on extensions and French Presses at the same weight as last week. Full day off of training tomorrow. The body needs it! Ill take another Friday, closing that night.
- 06-27-2008, 02:07 AM
Chest this evening and some cardio
Flat Dumbbell Press:40's (statics)x15, 70's x15, 85's x10, 100's x7
Dips:BW x15, 16, 18, 18
Hammer Strength Incline Press:180x15, 230x12, 250x8, 270x6 PR
Cable Crossovers:65x15, 80x12, 12, 12
Best chest work imo in a while....probably since MFxMS log in March. Its 1 area that for me has stagnated it seems. Hopefully, no more!
20 mins Eliptical:272 Cals
DOMS over the last week have definitely subsided, back to mostly a normal range. Still aggressive. Libido still jacked. 1 pimple so far. Pumps while on these 3 is almost painful....love it though! Looking swole when I leave is pretty encouraging
06-28-2008, 08:19 PM
Shoulders and some ab work today after work.
Seated Shoulder Press:135x20, 185x10, 205x6, 215x3
Machine Shoulder Press:140x20, 170x18, 200x10, 220x8
Side Lateral Raises:25's x15, 35's x12, 40's x9, 50's x6
Cable Upright Rows:140x20, 170x12, 200x9, 200x8
4 sets each of crunches and leg raises afterwards...
Felt great the whole way thru this one. Very intense, very concentrated and motivated. Highest shoulder numbers in a while, especially on the side lateral raises, highest Ive been on working sets. 2 weeks to go on 3-AD/MFx AP will run the entire way through.
Couldnt believe I ate this little but it turned out as such....
Today was a short day, so I knew why today...the thing about having to work at 5am on Sundays (well...once a month for ad setup).
06-30-2008, 01:54 AM
Back tonight...it was a good one!
Pullups:BW x9, 10 PR, 10, 10
Bent Barbbell Rows:135x20, 225x12, 275x6, 300x2 drop 225x9
While 300 is a movement PR, I want more reps before I call it one...
Close Grip Low Pulley Rows:175x15, 200x12, 250x6 PR, 250x6
Stackin it! Oh yeah!
Stiff Arm Pulldowns:125x15, 140x12, 155x12, 155x12
Hyperextensions:BWx25, 25, 25, 32
Couple of PR's, very happy with that. 13 days left on this...last week of 6/day 3-AD.
07-01-2008, 02:17 AM
Legs tonight....was feeling kinda unmotivated after work...didnt take long to get it thought once I got rolling...
10 mins eliptical
Elevated Split Squats:135x15, 165x12, 185x10, 205x9
Hadnt done these in a while...forgot how awesome they are!
Reverse Barbell Lunges:155x10, 175x8, 195x8, 215x6 PR
Leg Extensions (single):150x15, 175x12, 187.5x10, 187.5x10
Leg Curls:110x15, 130x12, 130x9, 90x8 (negatives)
Seated Calf Raise:110x30, 135x25, 135x25, 135x28
Slowed the rep down some.
Overall awesome workout. Think Im going to bring the SS back for a while, much easier on the lower back, and I feel I can hit the quads harder without worrying as much, because I dont have as much weight to control.
Song of the Day
All That Remains: Focus Shall Not Fail
07-01-2008, 03:17 PM
07-01-2008, 06:32 PM
Arms this afternoon and some ab work
Tricep Extensions:65x25, 85x20, 120x6, 120x6
Dips:BWx17, 16, 18, 18
Incline Dumbbell Curls:35's x12, 40's x10, 50's x7, 55's x5
+1 rep on the 55's!
E-Z Bar Preacher Curls:65x20, 85x15, 95x10
E-Z Bar French Press:65x25, 85x15, 95x12
Cable Pushdowns:140x10 raise 155x10, 155x10 raise 170x8, 200x7
Hammer Curls:50's x12, 70's x6, 70's x6
4 sets each of crunches and leg raises
Arms are SWOLE!! Strong numbers, gotta keep the momentum rolling!
Nothing new to report on anything that hasnt been documented previously.
07-03-2008, 10:07 PM
Chest this afternoon....had plenty of aggression to blow away...
Flat Dumbbell Press:50's x15 (statics, 3 sec) 70's x15, 80's x15, 100's x7
Hammer Strength Incline Press:180x18, 270x6, 270x7, 270x7
Dips:BWx14 (weaksauce~) x17, x18, x18
Cable Crossovers:80x15, 95x15, 95x13, 95x15
20 mins Eliptical:272 Cals
2 more days of 3-AD at 6/day...Very nice workout, feeling very strong. Aggression... aggression... aggression has been the feel lately.
07-05-2008, 06:22 PM
Shoulders and some cardio work this afternoon.
Seated Shoulder Press:135x20, 185x12, 205x7, 215x4
Machine Shoulder Press:170x15, 200x12, 230x6 PR, 230x5
Side Lateral Raises:30's x12, 40's x10, 50's x6, 25's x10 (to the ears, pause at the top)
Cable Upright Rows:155x15, 185x12, 200x9, 200x10
Feeling stronger every week on shoulders, improvements on both pressing movements this week. 2 more plates and Ill be stacking the shoulder press machine....
20 mins Eliptical:294 Cals
Decided to just go 6 all the way thru on 3-AD for 1 more week.
Have been slacking on keeping track of macros lately....have had a lot on my mind at work (time for a new job!!!) and its been carrying over....If I didnt work out, Id probably go nuts lol.
Song of the Day
Scar Symmetry: Slaves of the Subliminal
07-06-2008, 08:12 PM
Pullups:BWx9, 10, 10, 10
Close Grip Pulley Rows:175x15, 200x12, 250x6, 250x6
Front Pulldowns:150x15, 175x12, 200x9, 150x8 (squeeze)
Reverse Flies:50's, 4 sets of 15
Hyperextensions:BWx30, 30 +45x20, +45x22
Solid back work. Weight has maintained, still around 237 or so. Still feeling great.
07-07-2008, 10:30 PM
07-12-2008, 01:56 AM
Feeling good and back with it today. Went to chest day, this is where it wouldve fallen.
Flat Dumbbell Press:50's x20, 75's x15, 100's x7, 100's x6
Hammer Strength Incline Press:180x15, 270x6, 270x6, 270x6
Incline Cable Flies:65's x12, 65's x12, 80's x10, 80's x10
Dips:BWx16, 16, 18, 18
Nice day back, felt strong and 100%.
Last day of 3-AD/MFx is tomorrow, then I start PCT on Sunday.
07-13-2008, 02:20 AM
Final day of 3-AD, review and workout all here.
1st things 1st, shoulders:
Seated Shoulder Press:135x20, 185x11, 205x6, 215x4
Machine Shoulder Press:170x15, 200x12, 230x8, 250x6 PR
Stackin it baby!!
Side Lateral Raises:25's x12, 30's x10, 35's x9, 20's x12 Negatives
To the ears
Cable Upright Rows:155x15, 200x10, 200x10, 200x10
Very nice finale, a PR and a high rep count for the cable upright rows.
239.2 +9.2 lbs overall
Final Measurements for PH duration
Chest:49"--49 1/2" +1/2"
Neck:16 1/2"--16 1/2"
Waist:38 1/2"- 38 1/4" -1/4"
Biceps:16 3/8"- 16 1/2" +1/8"
Quads:27"- 27 1/4" +1/4"
Calves:17 1/4"- 17 1/4"
Gains seen overall. Losing some weight on the waist was very nice to. Most days I was up around 3500 calories and was able to still show a positive effect on my waist. I think considering the length, the first 6 weeks of the recomp have been successful.
Thoughts on 3-AD
I enjoyed the product very much so. I definitely felt more aggressive on the product. Strength gains are very nice. I figure I gained around 5lbs of lean mass when I figure in the few lbs I gained initially from glycogen reloading after a long cut. No feelings of shut down, no testicular atrophy. Some acne, maybe half a dozen or so pimples total during this.
I wasnt completely sure what to expect considering some people BLEW up big time (+20 lbs). But none the less I was satisfied. PCT is going to be simple which is another big plus when compared to other available compounds.
Would I recommend it? I have lol. I had a friend finish his cycle just when I was starting mine from my recommendation (he gained 9 lbs overall). I will in the future be taking this product again for sure.
Anabolic Pump will continue through PCT and I will post thoughts on it at the end of the 10 total weeks....so far though, I like it!
Song of the Day:
Nonpoint: In the Air Tonight
07-14-2008, 02:52 AM
Going to keep this rolling through PCT. Still have AP running and the PCT is even more important than the PH end of the cycle.
Back tonight after work...so was a little drained. We beat goal by about 20%, very very busy night.
Pullups:BWx9, 9, 9, 10
Close Grip Low Pulley Rows:175x15, 225x10, 250x6, 250x6
Front Pulldowns:150x15, 175x12, 175x12, 125x12 negatives
Stiff arm Pulldowns:125x15, 140x12, 155x12, 170x9 PR
Solid back work. Cut it a little bit shorter than usual, back is incredibly swole.
1st day of PCT, nothing special to write home about. 1 PR is always nice. Legs tomorrow night after work.
07-16-2008, 02:33 AM
Took yesterday off
Split Squats:135x15, 185x12, 205x9, 225x6
Barbell Lunges:135x10, 185x8, 195x6, 205x6
Leg Extensions (single):175x15, 187.5x12, 200x9, 200x10 PR
Leg Curls:130x12, 130x12, 9, 110x10
superset...last 3 done continuous
Seated Calf Raise:155x20, 21, 18, 20
TBD...its 230 and I gotta work early...Ill get em in tomorrow.
07-16-2008, 10:45 PM
Supposed to do arms tonight, but was a little bit pressed for time so did chest instead.
Incline Dumbbell Press:50's x15, 70's x15, 80's x12, 95's x8
Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4
Pec Deck:115x15, 130x12, 160x7, 160x7
Underhand Dumbbell Crossovers:25's x12, 30's x10, 30's x10, 20's x15
All in all, a satisfying workout. PCT continues to be successful, no feelings of shutdown, lethargy. Strength has been great. Libido is very high.
Macros in a bit.
07-16-2008, 10:55 PM
Lifts look great joe, nice job!
It's been a pleasure following along my friend!
Evolutionary Muse - Inspire to Evolve
07-18-2008, 01:41 AM
Did shoulders tonight....pressed for time again so Arms will be on Saturday....work has been bleh and Im signing back up for school, had to change my major since Nutrition isnt offered online, but Ill still be in a health field (Health Sciences)...busy to say the least.
Shoulders and some cardio:
Machine Shoulder Press:170x15, 200x12, 230x8, 250x7
Palms in Dumbbell Press:30's x15, 40's x12, 50's x7, 55's x5
Side Lateral Raises:30's x12, 35's x10, 40's x9, 50's x6
Upright Cable Rows:155x15, 200x10, 200x10, 200x10
Solid. +1 on the machine press, which is always nice.
20 mins Eliptical:260 cals
07-19-2008, 09:44 PM
Close Grip Bench:135x20, 185x12, 205x8, 225x6
E-Z Bar Curl:65x15, 85x15, 105x7, 110x5
E-Z Bar French Press:65x20, 85x20, 105x12, 110x10 PR
Incline Dumbbell Curls:30's x12, 40's x10, 50's x6
One arm Dumbbell Extensions:25's x15, 35's x10, 40's x9
Machine Preacher Curl:100x15, 120x10, 130x8
Cable Pushdowns:140x12 raise 155x10, 155x10 raise 170x10, 200x10
Very solid work. 1st week of PCT down successfully. Everything lookin on the up and up.
07-20-2008, 02:24 AM
07-20-2008, 04:32 PM
Back today, switched things up a bit for the hell of it.
Hammer Strength Front Pulldowns:130x20, 180x12, 230x8, 250x6
Close Grip Pulldowns:150x12, 175x12, 200x6, 200x6
Stiff arm Pulldowns:140x12, 140x12, 170x8, 170x8
Deadlifts:225x10, 315x6, 365x2, 405x1
Figure since Im not doing traditional squats for a while, I cant leave out deads. Really only the 3rd or 4th time Ive done full deads, so Ill take it.
07-21-2008, 01:51 AM
Wow, I didn't realize how far into this you were when I subbed. How have the overall gains been? How is recovery from this cmpd? Pretty easy?
07-21-2008, 11:49 AM
07-23-2008, 01:57 AM
Had no noticeable shutdown. Libido has stayed high throughout. No testicular atrophy. Some light acne and aggressive as hell about the only sides (of course I like the aggression lol). PCT has been a pleasure so far.
Thanks Mace! Still havent figured out multiquote for over here....
Split Squats:135x15, 185x10, 205x10, 225x8
Reverse Lunges:135x15, 175x8, 195x8, 215x6
Leg Extensions(single):175x15, 200x10, 200x10, 200x10
Leg Curls:130x13, 150x8, 160x6, 160x5
Standing Calf Raise:BWx40, 4 sets
Not bad overall. Gym was kinda crowded today and there were actually other people doing legs!
07-24-2008, 08:11 PM
Just did some cardio last night...
20 mins Eliptical:285 Cals
CG Bench:135x20, 185x10, 205x8, 225x5
E-Z Bar Curl:65x20, 85x12, 95x9, 110x6
E-Z Bar French Press:65x20, 85x15, 95x12, 110x8
Standing Alternating Curl:30's x15, 40's x12, 50's x10, 65's x4 PR
One arm Dumbbell Extensions:30's x12, 35's x10, 40's x10, 45's x8
Cable Pushdown:140x10 raise 155x10, 155x10 raise 170x10, 200x8
Machine Preacher Curls:100x12, 120x10, 140x6 PR drop 90x10 drop 50x12
Good thing my girlfriend drove us...arms are DONE! Didnt start off great but ended up being very good overall.
07-24-2008, 08:50 PM
07-25-2008, 06:26 PM
07-27-2008, 03:05 AM
Static Pause Incline Dumbbell Press (3 sec):40's x15, 50's x15, 60's x10, 75's x6
Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4
Barbell Pullovers:65x12, 75x10, 75x10, 85x8
Cable Crossovers:80x12, 95x10, 95x12, 95x10
Solid chest work. Week 2 of PCT in the books and nothing has changed. Strength remains solid. BW has been stable.
07-28-2008, 03:20 AM
Machine Shoulder Press:170x15, 200x12, 230x8, 250x6
Palms in Dumbbell Press:35's x12, 40's x10, 50's x8, 55's x5
Side Lateral Raises:30x10 drop 20x10 drop 15x6, 30x10 drop 20x9 drop 15x7
Cable Upright Rows:170x12, 200x8, 200x10, 200x10
Short and sweet shoulder work.
07-30-2008, 04:03 AM
Pullups:BW x8, 9, 9, 9
Hammer Strength Behind the Neck Pulldowns:180x20, 270x10, 290x8, 310x7
Stiff arm Pushdowns:140x15, 155x12, 170x10, 170x10
Deadlifts:225x15, 315x6, 365x2, 405x1, 425 fail
Wanted the 425, 405 was nfp. Maybe next time. Think my form isnt very good yet either....
08-01-2008, 01:14 AM
Split Squats:135x15, 185x10, 205x8, 235x6 PR
So much more brutal with that back foot elevated.
Leg Extensions (single):175x15, 187.5x12, 200x8, 200x9
Leg Curl:110x15, 130x12, 140x9, 150x7
Seated Calf Raise:170, 4 sets of 20
Quick tonight, gf and I got in kinda late so the workout was a little more abbreviated than most.
08-01-2008, 05:49 AM
Checking in on ya bud. Looks like things are still going pretty strong. Keep up the great work and your a strong dude yourself .
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
08-02-2008, 01:37 AM
Static Pause Incline Dumbbell Press (3 count):45's x15, 55's x12, 65's x9, 80's x6 PR
PR for Statics....not near for regular though.
Hammer Strength Incline Press:180x15, 270x7, 270x7, 290x4
Cable Crossovers:80 x15, 80 x15, 95 x10, 110 x8 PR
110 on each side, definitely a high.
Incline Cable Flies:65x15, 80x12, 80x12, 80x12
Solid workout, felt great. 8 days remaining on PCT. Its been a pleasure.
08-02-2008, 06:31 PM
08-02-2008, 08:02 PM
Shoulders this afternoon
Seated Shoulder Press:135x20, 185x12, 205x8, 225x3
Wanted more at 225, but its the heaviest Ive been at in a while.
Machine Shoulder Press:170x15, 200x12, 230x8, 250x7
Behind the Back Cable Side Raises:20x12, 30x8, 30x8, 30x8
Cable Shrugs:200 each side, 4 sets of 20
Very solid, shoulder workouts have been fantastic as of late.
08-02-2008, 08:10 PM
08-02-2008, 08:59 PM
08-03-2008, 08:32 PM
Arms....a little abbreviated. Being that I hit chest and shoulders the last 2 days I didnt hit tri's with the usual volume.
Seated Dumbbell Extensions:70x20, 85x18, 100x10, 120x6
Standing Dumbbell Alt. Curl:30's x15, 40's x12, 50's x10, 60's x5
E-Z Bar Curl:75x15, 95x10, 110x5
E-Z Bar French Press:75x20, 95x12, 110x8
Machine Preacher Curls:110x12, 130x8, 130x9
Over head Cable Rope Extensions:110x20, 140x15, 140x15
Done. Nice overall workout, had a solid pump. Nothing spectacular to right home about.
08-06-2008, 09:56 PM
So this is a day late....probably not going to work out again until Saturday in Atlanta. I worked at 4am today and do again tomorrow and Friday, really throws my schedule off.
Splits Squats:135x20, 185x12, 205x9, 235x6
Stiff Leg Deads:225x15, 225x15, 275x10, 315x6
Reverse Lunges:135x15, 175x10, 195x8, 215x6
Leg Extensions (single):175x15, 200x15, 225x8 PR, 225x8
2 more plates and Ill be doing the stack...1 leg at a time!
Donkey Machine Calf Raise:400x30, 580x20, 580x20, 580x20
Solid leg day. Little sore today but not incredibly so.