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

[joeflex73]

After shedding 40 lbs, its time to start a little something different. A 10 week recomp.
EDIT: This is my 1st log on AM. Looking forward to showing what Im about.


Weeks 1-6
3-AD 4 a day (weeks 1 and 6) to 6 a day (weeks 2 through 5)
Mass FX Max Strength 6 a day
Anabolic Pump 3 a day with complex carbs
Green MAGnitude
Purple Wraath is a staple and will continue to be.
Post w/o protein remains SAN Infusion. Loving the Wildberry Yogurt flavor.

Weeks 7-10
Minus 3-AD/MFx
AX aPCT at 3 a day
AX Hyperdrol 2 at 2 before bed
GMag/PW/SAN will continue.


5 day rotation
Back
Arms
Legs
Chest
Shoulders

Off days will come anywhere in there, in any given week, 5 on 2 off. 3 cardio sessions at ~130 BPM, 20 minute sessions.

Diet
3200-3500 Calories a day.

Goal macro breakdowns:
110-130g Fat
320-350g Protein
230-260g Carbs

Carb meals will only be in 3 of my meals. This is not a full blown bulk, Id still like to drop more bf%

Measurements
Chest:49"
Neck:16 1/2"
Waist:38 1/2"
Biceps:16 3/8"
Quads:27"
Calves:17 1/4"
Shoulders:58"

The ride officially begins Sunday morning.

[youtube]3rSfGtLzshc[/youtube]

 

[joeflex73]

Took my 1st dose of 3-AD with 2 tbsp of peanut butter, 2nd about an hour before my workout with 1 tbsp of EVOO. Took AP before breakfast and lunch and before my pwo meal. AP I have been dosing on carb up days. 1st day at 3x a day was yesterday.

Was sweating a bit more but its warming up here and the store was hot in general this morning, so cant necessarily attribute it to the doses of 3-AD.

Back today after work

Pullups:BW x8, 8, 7, 8

90 degree Bent Barbell Rows:135x15, 225x8, 275x3, 275x4

Front Pulldowns:150x15, 175x10, 200x8, 200x7

Close Grip Low Pulley Rows:150x15, 175x12, 200x10, 250x4
Figured Id try the stack...Ill take it for 4...for now

Hyperextensions:BW, 4 sets x20

Edit in macros later.

 

[tim1985]

first one in on this! good luck man!

 

[SamBoz19]

Sup Bud?

You running this on both AM.com and BB.com? I'll follow along...you run a pretty good log.

Cheers!:cheers:

(smssambear19 on BB.com)

 

[joeflex73]

You running this on both AM.com and BB.com? I'll follow along...you run a pretty good log.

Cheers!:cheers:

(smssambear19 on BB.com)

Sam! Long time no see bro. Running this 3 places actually....anabolcix.com as well.

Any logs running atm?

 

[joeflex73]

first one in on this! good luck man!

YO! Thanks for stopping by Tim, fellow Metal head!!

Im now on Monday closes and took yesterday off. Gf and I had some running around to do, then hit the gym this evening. BTW yesterdays word for the day was DOMS.

Arms

Dips:BWx15, +35x8 PR, +35x7, +35x8

Preacher Curl:65x20, 85x13, 95x10, 105x4
superset
Standing French Press:65x20, 85x15, 95x12, 105x10

Incline Dumbbell Curls:35's x12, 40's x10, 50's x5, 50's x5
superset
Cable Pushdowns:125x10 raise 140x10, 140x10 raise 155x10, 155x10 raise 170x6, 185x8

V-Bar Cable Extensions:60x15, 60x15, 80x10, 40x10 (2 sec pause at the bottom)
superset with
Machine Preacher Curls:80x15, 90x12, 100x10, 100x10

Yesterday's Macros:
Pro:273g
CHO:239g
Fat:120g

Todays:
Pro:314g
CHO:277g
Fat:118g

BTW....New Opeth and Disturbed albums came out today and both are worth it. Pick em up!!


Opeth:Heir Apparent
[youtube]b1Ty-fwB4sw[/youtube]

Awesome song...was even better live...

 

[joeflex73]

Legs today

Squats:135x20, 225x15, 275x10, 325x6 drop 185x8 ATG

Hammer Strength Stiff Leg Deads:225x15, 315x7, 315x6, 315x8

Leg Extensions (uni):150x15, 175x10, 175x10, 175x8

Leg Curls:110x12, 130x10, 150x6, 150x6

Seated Calf Raise:110x25, 155x20, 155x20, 155x20

Macros
Pro:350g
CHO:255g
Fat:127g

Song of the Day
Disturbed:Inside the Fire
[youtube]mGIktm5VyvE[/youtube]

 

[tim1985]

nice leg w/o! so what flavor of PW are you taking? i just opened up a tub of the lemonade and its really good, the grape is good it just gets tiring.

 

[joeflex73]

nice leg w/o! so what flavor of PW are you taking? i just opened up a tub of the lemonade and its really good, the grape is good it just gets tiring.

Thanks bro. Im also running the lemonade. That plus GreenMAG Lemonade = tasty beverage.

 

[SamBoz19]

Sam! Long time no see bro. Running this 3 places actually....anabolcix.com as well.

Any logs running atm?

Nah not logging anything right now. Taking my AN supps yes, but more or less I am just trying to weather the storm and maintain my strength and somewhat cut. I really don't have the funds necessary to have my ideal proper diet and protein intake in place to run a log. Its unfair for me to run a log if I can't give it my full effort and I can't be ME in a nutshell...lol. However, when I get myself back up and running on solid ground I'll run a log of something and I'll send ya an invite. Until then...I'll just follow you on your journey.

Cheers bud!:cheers:

 

[Trauma1]

I'm in on this one joe. Good luck buddy and great job thusfar!

 

[joeflex73]

Nah not logging anything right now. Taking my AN supps yes, but more or less I am just trying to weather the storm and maintain my strength and somewhat cut. I really don't have the funds necessary to have my ideal proper diet and protein intake in place to run a log. Its unfair for me to run a log if I can't give it my full effort and I can't be ME in a nutshell...lol. However, when I get myself back up and running on solid ground I'll run a log of something and I'll send ya an invite. Until then...I'll just follow you on your journey.

Cheers bud!:cheers:

Definitely send an invite bro. Last log I followed you put on 20 lbs! Hear ya on the cash....inflationary times we are living in.

 

[joeflex73]

I'm in on this one joe. Good luck buddy and great job thusfar!

Trauma! Good to see ya man. Glad to have ya! And thanks 1st week has gone as expected for the most part.

Chest tonight

Flat Dumbbell Press:50's x20, 80's x15, 100's x6, 100's x6

Incline Barbell Press:135x15, 185x8, 205x6, 225x4

Dips:BWx12 (lame~), 13, 13, 15

Flat Cable Flies:65's x10, 65'x10, 65's x10, 80's x6

Heat took a lot out of me, the gym was downright hot. Was sweating my ass off. Was a decent work, better than the last few though.

Yesterday's Macros
Pro:325g
CHO:270g
Fat:124g

Todays
Pro:253g
CHO:240g
Fat:132g

DOMS continue, even my calves were sore from leg day. Vascularity (where I have it~) has been off it though, forearms look like roadmaps at times.

 

[Trauma1]

Lookin' good bro. Keep up the great work joe!

 

[joeflex73]

Lookin' good bro. Keep up the great work joe!

Thanks bro!

Shoulders this afternoon and some cardio...time to get back going on it...this is a recomp after all.

Shoulders:
Seated Shoulder Press:135x15, 165x12, 205x5, 205x5

Palms in Dumbbell Press:25's x20, 35's x12, 45's x7, 50's x6

Side Lateral Raises:30's x12, 35's x10, 40's x9, 45's x6

Cable Rope Upright Rows:125x20, 155x10, 170x8, 185x6

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

Macros
Pro:299g
CHO:275g
Fat:136g

Very solid workout, felt good today....very focused...little bit angry even.

 

[tim1985]

Thanks bro!

Shoulders this afternoon and some cardio...time to get back going on it...this is a recomp after all.

Shoulders:
Seated Shoulder Press:135x15, 165x12, 205x5, 205x5

Palms in Dumbbell Press:25's x20, 35's x12, 45's x7, 50's x6

Side Lateral Raises:30's x12, 35's x10, 40's x9, 45's x6

Cable Rope Upright Rows:125x20, 155x10, 170x8, 185x6

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

Macros
TBD

Very solid workout, felt good today....very focused...little bit angry even.

nice w/o! keep it up man!

 

[joeflex73]

nice w/o! keep it up man!

Thanks bro!

Just got in from doing back.

Back day
Pullups:BW x9 PR, 8, 8, 8

Dumbbell Rows:120's, 4 sets of 12

Front Pulldowns:150x15, 175x12, 200x8, 225x5

Stiff arm Pulldowns:125x12, 140x10, 140x10, 95x12 squeeze reps

Macros:
Pro:304g
CHO:279g
Fat:126g

Another PR, Ill take it. Weighed in at 235.6, up 5.6 lbs, but I take it with a bit because:
1. I just came off a low carb diet
2. Im on creatine and wasnt for a little while

Even still...after getting on the scale I checked my waist size and Im down 1/4" so everything is going as planned. 6 a day for 3-AD starts today. Macros later.

 

[joeflex73]

After a day off last night, I came in today for Arms.

Dumbbell Tricep Extensions:60x20, 75x15, 100x10, 115x6 PR
Giant jump from last week.

E-Z Bar Curl:65x20, 85x13, 95x8, 105x6
superset with
E-Z Bar French Press:65x20, 85x15, 95x12, 105x9

Cable Pushdowns:125x10 raise 140x10, 140x10 raise 155x10, 155x10 raise 170x5
superset with
Machine Preacher Curls:90x12, 100x10, 110x8

Hammer Curls:50's x12, 60's x8, 40's x12 (squeeze reps)
superset with
Dumbbell Kickbacks:50's x15, 60's x10, 40's x15

1st workout on this cycle where I felt Indestructible. Everything just felt great and was at high levels. Lovin this stack so far!!

Cardio
20 mins Elitpical:298 Cals

Macros:
TBD

 

[tim1985]

After a day off last night, I came in today for Arms.

Dumbbell Tricep Extensions:60x20, 75x15, 100x10, 115x6 PR
Giant jump from last week.

E-Z Bar Curl:65x20, 85x13, 95x8, 105x6
superset with
E-Z Bar French Press:65x20, 85x15, 95x12, 105x9

Cable Pushdowns:125x10 raise 140x10, 140x10 raise 155x10, 155x10 raise 170x5
superset with
Machine Preacher Curls:90x12, 100x10, 110x8

Hammer Curls:50's x12, 60's x8, 40's x12 (squeeze reps)
superset with
Dumbbell Kickbacks:50's x15, 60's x10, 40's x15

1st workout on this cycle where I felt Indestructible. Everything just felt great and was at high levels. Lovin this stack so far!!

Cardio
20 mins Elitpical:298 Cals

Macros:
TBD

Great job on the DB tricep ext.! BTW are you using a pronated grip on those?

 

[joeflex73]

Great job on the DB tricep ext.! BTW are you using a pronated grip on those?

Yeah. I cant suppinate my left arm because of an injury from when I was small. Its why I cant do straight bar curls, everything with my left arm, except for E-Z bar comes like a Hammer Curl.

 

[joeflex73]

Legs today...work was brutal today....nobody on the floor and we were busy...took a nap afterwards, went in this evening. Little warmup on the eliptical and....

Legs
Squats:135x20, 225x15, 295x10, 335x6

Dumbbell Stiff Leg Deads:90's x20, 110's x15, 120's x10, 120's x10
All 4 sets a PR for the movement.

Dumbbell Lunges:50's x12, 70's x8, 75's x7, 75's x6

Single Leg Extensions:150x15, 175x12, 187.5 x10, 187.5 x9

Seated Calf Raise:155, 4 sets of 20

Solid work. Felt good on the squats. DOMS continue, but not as harsh. Still sweating like crazy. No acne so far. Pumps are very good from the AP, definitely noticeable. Almost feels like a rush to me.

Macros:
Pro:285g
CHO:247g
Fat:102g

Yesterday's
Pro:283g
CHO:283g
Fat:130g

 

[Rhyno]

Disturbed:Inside the Fire
[youtube]mGIktm5VyvE[/youtube]

:head:

 

[joeflex73]

:head:

Nice to see another metalhead in the house! Thanks for dropping by Rhyno.

Off day yesterday...Chest this evening.

Static Pause (3 count) Flat Dumbbell Press:40's x15, 50's x12, 65's x10, 80's x6

Dips:BWx15, 15, 15, 17
Left the belt at home....need to leave it in my car...

Pec Deck:115x15, 130x12, 145x9, 160x7

Cable Incline Flies:4 sets, 50's x15

Had a great pump. Back and legs are still sore from this past weeks workouts. BW has settled out a bit, was 234 today. Aggression is way up. Have had a few times where Ive had to contain myself...


Yesterday's macros:
Pro:301g
CHO:276g
Fat:105g

Today's
Pro:317g
CHO:221g
Fat:139g

 

[joeflex73]

Came in after work. DOMS from chest and legs still kickin. Work was miserable, we're incredibly understaffed right now, and it was very very busy. Got plenty of cardio tonight~

Shoulders:
Seated Shoulder Press:135x15, 165x12, 185x8, 205x5

Machine Shoulder Press:150x15, 170x12, 200x10, 220x8

Palms in Dumbbell Press:25's x20, 40's x10, 50's x6

Side Lateral Raises:25's x12, 35's x10, 40's x8

Work took a helluva lot out of me. Wanted to hit back tomorrow night, but instead Im going to take the night off. Shouldve really took tonight off....Still wasnt a bad work, but no PR's or anything great to right home about.

Macros
TBD

 

[macedaddy]

nice work so far, joe! HIT IT! :thumbsup:

 

[joeflex73]

nice work so far, joe! HIT IT! :thumbsup:

Mace! Thanks for stopping by bro!

Back tonight. Felt good coming in, day off from work tomorrow, my once every 2 week 6 in a row is over...for now...

Back
Pullups:BWx9, 9, 8, 8
Stronger every week on these it seems

90 degree Bent Barbell Rows:135x20, 225x10, 245x8, 285x4 PR

Front Pulldowns:150x15, 175x12, 200x10, 225x7

Stiff Arm Pushdows:140x12, 155x9, 155x9, 155x10

Damn good work, all high level numbers and a PR to boot. Weight has held in the mid 230's, fluxing between 234 and 237.

Macros
Pro:284g
CHO:193g
Fat:100g

Yesterday's
Pro:248g
CHO:255g
Fat:79g

 

[macedaddy]

can't complain about PRs! :nono: Great job!

 

[Trauma1]

It looks like you're killing it. Great job Joe!!

 

[joeflex73]

Thanks Mace and Trauma! (btw can we multi-quote here?) More PR's today on arms.

Arms this afternoon and some cardio

Dumbbell Tricep Extensions:60x20, 85x15, 100x10, 120 x6 PR
At the top of the mountain now....dumbbells go no higher here

Weighted Dips:BW+35, 4 sets of 8
superset
Incline Dumbbell Curls:35's x12, 45's x10, 55's x4, 50's x7

E-Z Bar Curl:75x15, 85x12, 105x6
superset
E-Z Bar French Press:75x20, 85x15, 105x9

Cable Pushdowns:140x10 raise 155x10, 155x10 raise 170x6, 170x12
superset
Machine Preacher Curl:90x15, 110x10, 120x8 PR

Cardio:
20 mins Eliptical:287 Cals
BPM:119-127

Awesome. Pump today was just incredible. Numbers were all high again. Lovin this stack! Take some measurements at the end of week 3, midway point to see where we are at.

Macros later

 

[SamBoz19]

Thanks Mace and Trauma! (btw can we multi-quote here?) More PR's today on arms.

Arms this afternoon and some cardio

Dumbbell Tricep Extensions:60x20, 85x15, 100x10, 120 x6 PR
At the top of the mountain now....dumbbells go no higher here

Weighted Dips:BW+35, 4 sets of 8
superset
Incline Dumbbell Curls:35's x12, 45's x10, 55's x4, 50's x7

E-Z Bar Curl:75x15, 85x12, 105x6
superset
E-Z Bar French Press:75x20, 85x15, 105x9

Cable Pushdowns:140x10 raise 155x10, 155x10 raise 170x6, 170x12
superset
Machine Preacher Curl:90x15, 110x10, 120x8 PR

Cardio:
20 mins Eliptical:287 Cals
BPM:119-127

Awesome. Pump today was just incredible. Numbers were all high again. Lovin this stack! Take some measurements at the end of week 3, midway point to see where we are at.

Macros later

Yeah you can multi-quote. What I generally do is just click on the posts that I want to quote and then hit quote to get the quote message code and then copy and paste into my actual response. Thats what I've always done, but there is probably an easier way to do it just never took the time to find out since thats what has worked for me. BTW...keep putting the great work bud.

Cheers!:cheers:

 

[TexasLifter89]

looks good man this should be a sweet recomp for sure

 

[joeflex73]

looks good man this should be a sweet recomp for sure

Thanks for dropping by man! Its going quite well imo.

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.

Yesterday's macros:
Pro:265g
CHO:236g
Fat:79g

Today's
Pro:321g
CHO:407g
Fat:101g

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.

Chest tomorrow.

 

[TEAR57]

Gotta hop on this! Keep up the good work! Are you planning on posting some pics?

 

[joeflex73]

Gotta hop on this! Keep up the good work! Are you planning on posting some pics?

Thanks man! I didnt start out with pics but I need to get up some one of these days...we're at the midway point, might see if the gf can hook me up for the final 3 weeks or so.

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

Cardio
20 mins Eliptical:284 Cals
BPM:121-129

Macros
Pro:300g
CHO:247g
Fat:123g

 

[Trauma1]

My boy joe is killin' it!

Very nice work buddy.

 

[joeflex73]

My boy joe is killin' it!

Very nice work buddy.

Thanks Trauma! Feeling awesome lately...

Shoulders this afternoon and some ab work.

Shoulders:
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.

Macros
Pro:292g
CHO:262g
Fat:129g

 

[SamBoz19]

Thanks Trauma! Feeling awesome lately...

Shoulders this afternoon and some ab work.

Shoulders:
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.

Macros
Pro:292g
CHO:262g
Fat:129g

Good sh*t bud. :thumbsupalms in DB presses huh? You could just say Arnold Presses...lol. . Just messin with ya bud. Keep up the solid work!

Cheers!:cheers:

 

[joeflex73]

Good sh*t bud. :thumbsupalms in DB presses huh? You could just say Arnold Presses...lol. . Just messin with ya bud. Keep up the solid work!

Cheers!:cheers:

Thanks bro!

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

Cardio
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
Measurements
Chest:49"--49 3/8"
Neck:16 1/2"
Waist:38 1/2"--38 1/4"
Biceps:16 3/8"--16 1/2"
Quads:27"
Calves:17 1/4"
Shoulders:58"

Very happy so far...and only halfway done!! Macros later.

 

[joeflex73]

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!

Legs
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.

Macros later

 

[SamBoz19]

Thanks bro!

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

Cardio
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
Measurements
Chest:49"--49 3/8"
Neck:16 1/2"
Waist:38 1/2"--38 1/4"
Biceps:16 3/8"--16 1/2"
Quads:27"
Calves:17 1/4"
Shoulders:58"

Very happy so far...and only halfway done!! Macros later.

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! :thumbsup:

 

[macedaddy]

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

 

[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! :thumbsup:

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! :head:

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]