Recompin! 3-AD/Mass FX Max Strength and Anabolic Pump!

[macedaddy]

8 pounds isn't anything to laugh at! thats some good progress, joe!

[joeflex73]

I C...that sucks man. I didn't mean any harm...just razzin ya a lil bit. However, I give you credit for not letting that stop you from getting what you want with your body. A lot of people give into limitations...your not one of those people...keep it that way bud and keep on kicking some ass in the gym!

Its all good my man! No way I was going to let it keep me down in life. I was 6 when the original injury happened, Im long since used to it by now lol.

8 pounds isn't anything to laugh at! thats some good progress, joe!

Thanks man! Im very satisfied thus far, and I still got a ways to go (2 1/2 weeks or so plus aPCT) so who knows how well it can get? Sky is the limit...

Arms this afternoon

Dumbbell Tricep Extensions:70x20, 85x18, 100x12, 120x7

Dips:BW+35x8, 8, 7, BW x18
superset
Incline Dumbbell Curls:35's x12, 40's x10, 50's x7, 55's x4

E-Z Bar Curl:75x20, 85x15, 95x10, 105x6
superset
E-Z Bar French Press:75x15, 85x15, 95x12, 105x10

Cable Pushdowns:125x10 raise 140x10 raise 155x10, 155x10 raise 170x6, 170x12
superset
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.

Macros later

[joeflex73]

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!

Cardio
20 mins Eliptical:272 Cals
BPM:115-121

Tuesday's Macros
Pro:269g
CHO:249g
Fat:112g

Yesterday's Macros
Pro:292g
CHO:248g
Fat:104g

Today's
Pro:364g
CHO:250g
Fat:127g

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

[joeflex73]

Shoulders and some ab work today after work.

Shoulders:
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.

Yesterday's Macros:
Pro:249g
CHO:138g
Fat:95g

Couldnt believe I ate this little but it turned out as such....

Today's Macros:
Pro:267g
CHO:206g
Fat:98g
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).

[joeflex73]

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.

Macros:
Pro:346g
CHO:241g
Fat:128g

[joeflex73]

Legs tonight....was feeling kinda unmotivated after work...didnt take long to get it thought once I got rolling...

10 mins eliptical

Legs:
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.

Macros
Pro:294g
CHO:249g
Fat:96g

Song of the Day
All That Remains: Focus Shall Not Fail
[youtube]CXZjE-eS5CY[/youtube]

[Trauma1]

Just checking in big joe. Great job buddy!

[joeflex73]

Just checking in big joe. Great job buddy!

Thanks my man!

Arms this afternoon and some ab work

Arms:

Tricep Extensions:65x25, 85x20, 120x6, 120x6

Dips:BWx17, 16, 18, 18
superset
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
superset
E-Z Bar French Press:65x25, 85x15, 95x12

Cable Pushdowns:140x10 raise 155x10, 155x10 raise 170x8, 200x7
superset
Hammer Curls:50's x12, 70's x6, 70's x6

Abs
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.

Macros later.

[joeflex73]

Chest this afternoon....had plenty of aggression to blow away...

Chest:
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
Nice

Dips:BWx14 (weaksauce~) x17, x18, x18

Cable Crossovers:80x15, 95x15, 95x13, 95x15

Cardio
20 mins Eliptical:272 Cals

Macros
TBD

2 more days of 3-AD at 6/day...Very nice workout, feeling very strong. Aggression... aggression... aggression has been the feel lately.

[joeflex73]

Shoulders and some cardio work this afternoon.

Shoulders:
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....

Cardio
20 mins Eliptical:294 Cals
BPM:118-127

Macros
TBD

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
[youtube]sZo-YY2kbbM[/youtube]

[joeflex73]

Back today:

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.

Yesterday's Macros:
Pro:317g
CHO:233g
Fat:98g

Macros:
TBD

[joeflex73]

Caught a bug....102 temp and all that fun stuff. Going to be off for a few days

[joeflex73]

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.

Macros:
Pro:282g
CHO:168g
Fat:111g

[joeflex73]

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.

Macros
Pro:261g
CHO:266g
Fat:111g


Final weight:
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"
Shoulders:58"- 58"

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
[youtube]Q7kalWmfigU[/youtube]

[joeflex73]

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.

Back:
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.

Macros:
Pro:261g
CHO:271g
Fat:82g

1st day of PCT, nothing special to write home about. 1 PR is always nice. Legs tomorrow night after work.

[joeflex73]

Took yesterday off

Legs today
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

Macros
TBD...its 230 and I gotta work early...Ill get em in tomorrow.

[joeflex73]

Supposed to do arms tonight, but was a little bit pressed for time so did chest instead.

Chest
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.

[Trauma1]

Lifts look great joe, nice job!

It's been a pleasure following along my friend!

[joeflex73]

Lifts look great joe, nice job!

It's been a pleasure following along my friend!

Thanks man Support Ive gotten has been great here!

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.

Cardio
20 mins Eliptical:260 cals

Macros:
Pro:309g
CHO:268g
Fat:85g

[joeflex73]

Arms tonight

Close Grip Bench:135x20, 185x12, 205x8, 225x6

E-Z Bar Curl:65x15, 85x15, 105x7, 110x5
superset
E-Z Bar French Press:65x20, 85x20, 105x12, 110x10 PR

Incline Dumbbell Curls:30's x12, 40's x10, 50's x6
superset
One arm Dumbbell Extensions:25's x15, 35's x10, 40's x9

Machine Preacher Curl:100x15, 120x10, 130x8
superset
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.

Macros
Pro:279g
CHO:261g
Fat:108g