Recompin! 3-AD/Mass FX Max Strength and Anabolic Pump!
- 06-18-2008, 03:05 AM
- 06-20-2008, 03:05 AM
Legs today....hopped on the stationary bike to warm up a bit...
Squats:135x20, 185x20, 225x15, 335x7
Dumbbell Stiff Leg Deads:120's, 4 sets 8, 10, 10, 10
Dumbbell Lunges:50's x10, 50's x10, 70's x8, 85's x6 PR
Leg Extensions (single):150x15, 162.5 x15, 187.5 x10, 187.5 x10
Seated Calf Raise:155, 4 sets of 20
Solid leg day, including a PR. Squats felt good today. Got my girlfriend to do squats with me today and she did well too (135x15 on her 4th set...proud of her!). Right hammy is kinda tight, was really tight during SLDL's.
First hit of acne so far. Pumps have been wicked. Aggression....well....somedays Im in really nasty moods. DOMS arent as bad but still present a few days after most workouts. No feelings of shutdown. Libido is very high.
Weight has been in the mid-upper 230's (236-238) last few days. Going to try and get some measurements up this weekend.
Dinner killed me. Girlfriend and I made foccacia bread pizza, and it was killer. Definitely a cardio session tomorrow. Diet has been good overall, landing in my caloric range 95% of the time, but Im finding it hard keeping fat down somedays and getting in the goal protein marker, finding most days Im still around 280g, which in all reality is still plenty for growth.
- 06-20-2008, 04:20 AM
06-21-2008, 01:08 AM
Chest and some cardio after the workout.
Static Pause Dumbbell Press (3):40's x20, 60's x12, 70's x9, 85's x5..and a 1/2 PR
Dips:BWx15, 18, 17, 17
18 a new high for using BW.
Incline Cable Flies:50's x15, 65's x10, 65's x10, 65's x10
Underhand Dumbbell Crossovers:20's x20, 25's x15, 30's x13, 20's x15 hold reps
20 mins Eliptical:284 Cals
06-21-2008, 01:10 AM
06-21-2008, 05:23 PM
Shoulders this afternoon and some ab work.
Hammer Strength Shoulder Press:90x20, 180x12, 200x8, 220x4
Palms in Dumbbell Press:35's x15, 50's x7, 50's x7, 55's x5 PR
Side Lateral Raises:30's x15, 40's x12, 50's x5, 50's x5
Cable Upright Rows:140x20, 170x12, 200x8 PR 200x8
Stacking these nfp.
Shoulder strength is finally back to its peak. Took a while after that setback in the winter (strained something in my left shoulder). Took a while before they began feeling comfortable again.
Was in a rage during this workout. Felt Indestructible (yes capital I) and couldve kept going.
06-22-2008, 08:22 AM
06-22-2008, 06:27 PM
Its all good my man...but I cant do Arnold's bro Injury when I was young, cant suppinate my left hand. I have about 2/3 of the rotation of everyone else....so anything I have to turn my hands palm up I cant do with my left hand. E-Z bar is about the max I can turn it.
Back day today
Pullups:BWx9, 8, 9, 9
Close Grip Pulldowns:150x15, 175x12, 200x10, 225x7
Behind the Neck Pulldowns:125x20, 150x14, 175x9, 175x9
Reverse Flies:50's x12, 12, 13, 15
20 mins Eliptical:313 Cals
Solid work. Going to move legs up a day and do Arms on Tuesday or Wednesday instead.
Took some measurements since we're at the half way point of the PH part of the cycle. Enjoying each product very much so.
Beginning weight-230, Current-238
Waist:38 1/2"--38 1/4"
Biceps:16 3/8"--16 1/2"
Very happy so far...and only halfway done!! Macros later.
06-24-2008, 01:34 AM
Legs after work....arms shouldve been next in the rotation but I wanted to give the upper body a day to recover after doing shoulders, chest and back consecutively....damn how I am going to love relaxing on Wednesday!
Squats:135x20, 225x15, 315x10, 345x5
Leg Press:270x12 (static hold 2), 360x18, 540x12, 270x12 (static hold 2)
Ok, now standing is a chore...
Reverse Barbell Lunges:135x10, 185x8, 205x6, 205x6
Leg Curls:100x15, 130x10, 130x10, 150x4 drop 110x7
Seated Calf Raise:155 4 sets of 20
Got light headed about halfway through...squats lol. Probably the harshest leg day Ive had in a bit. Looking back (I say this while sitting down) I think I needed it!
Nothing new to report, same feelings of aggression, high libido and confidence in and out of the gym. Pumps have been outstanding throughout.
06-24-2008, 03:41 AM
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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.