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]

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

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!

(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!

[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!

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.