Volcom's Secret Rehabilitation Log with 3-AD & MassFX
- Thread starter VolcomX311
- Start date
VolcomX311
Legend
Thank you, I appreciate all the encouragement. I'm currently slightly leaner at 215-216lbs then I was at 211lbs. I know I've got some water retention weight due to my excessive sodium intake, but I feel & look leaner and I feel & look like I've made muscular improvements.
I will try to work on some pictures. I need a camera stand, so I'll see what I can do.
INJURY UPDATE:
I am 95% pain free as far as daily movement goes, such getting up & down a chair, bed, car...etc., and the pain feels more like muscle soreness, then an unbearable & paralyzing, sharp, spinal impingement.
I don't foresee myself doing Deads or Bent Over Rows for at least 6 months. I'll probably have to stick with seated shrugs for awhile too.
I will try to work on some pictures. I need a camera stand, so I'll see what I can do.
INJURY UPDATE:
I am 95% pain free as far as daily movement goes, such getting up & down a chair, bed, car...etc., and the pain feels more like muscle soreness, then an unbearable & paralyzing, sharp, spinal impingement.
I don't foresee myself doing Deads or Bent Over Rows for at least 6 months. I'll probably have to stick with seated shrugs for awhile too.
metroba
Legend
sums it perfectly. :thumbsup:
VolcomX311
Legend
Day 18; Might be time for a rest day soon
I felt really unmotivated today. I pulled up to the gym and sat in my car, contemplating whether I really wanted to workout today. Actually, I knew I didn't, I was trying to convince myself to drag me feet inside, which after 20 min of yes, no, yes, no, I went in. My lack of motivation reflected in my workout.
I realize my days with the 3-AD are winding down, so I'm trying to make the most of each opportunity.
BACK
Hammer Lat Pull Downs
180lbs x 15 reps
200lbs x 15 reps
230lbs x 11 reps
250lbs x 8 reps
One Arm, Hammer Lat Pull Downs
125lbs x 10 reps each arm
135lbs x 10 reps e.a.
140lbs x 8 reps e.a.
Hammer Underhand Rows
180lbs x 12 reps
200lbs x 10 reps
210lbs x 8 reps
One Arm, Hammer Underhand Rows
105lbs x 10 reps each arm
115lbs x 9 reps e.a.
120lbs x 8 reps e.a.
Machine Low Rows
255lbs x 12 reps
270lbs x 10 reps
285lbs x 8 reps
300lbs x 8 reps
I really forced it today. It was a fight from start to finish, but I'm glad I did it. 13 more days until the end of my ON cycle, then its onto my PCT.
I felt really unmotivated today. I pulled up to the gym and sat in my car, contemplating whether I really wanted to workout today. Actually, I knew I didn't, I was trying to convince myself to drag me feet inside, which after 20 min of yes, no, yes, no, I went in. My lack of motivation reflected in my workout.
I realize my days with the 3-AD are winding down, so I'm trying to make the most of each opportunity.
BACK
Hammer Lat Pull Downs
180lbs x 15 reps
200lbs x 15 reps
230lbs x 11 reps
250lbs x 8 reps
One Arm, Hammer Lat Pull Downs
125lbs x 10 reps each arm
135lbs x 10 reps e.a.
140lbs x 8 reps e.a.
Hammer Underhand Rows
180lbs x 12 reps
200lbs x 10 reps
210lbs x 8 reps
One Arm, Hammer Underhand Rows
105lbs x 10 reps each arm
115lbs x 9 reps e.a.
120lbs x 8 reps e.a.
Machine Low Rows
255lbs x 12 reps
270lbs x 10 reps
285lbs x 8 reps
300lbs x 8 reps
I really forced it today. It was a fight from start to finish, but I'm glad I did it. 13 more days until the end of my ON cycle, then its onto my PCT.
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VolcomX311
Legend
Day 19; Grand Slam!
I felt a bit apprehensive about working out today, I still believe my requires a rest day, but Tuesdays are one of the two days I get to meet up with the guys for a workout session and I really enjoy my time with them, they're good friends, so I couldn't NOT go.
My workout ended up to be extraordinary.
CHEST
Flat Bench
225lbs x 19 1/2 reps (I almost had 20, so close, but I was finished)
235lbs x 11 reps
245lbs x 8 reps
250lbs x 8 reps
Hammer Decline Press
270lbs x 20 reps
290lbs x 15 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 8 reps
Weighted Dips (current body weight, 215lbs)
Body Weight + 45lbs x 15 reps
BW + 55lbs x 12 reps
BW + 55lbs x 10 reps
BW + 55lbs x 9
Hammer Wide Press
230lbs x 18 reps
250lbs x 12 reps
270lbs x 10 reps
290lbs x 8 reps
Machine Flies
175lbs x 15 reps
190lbs x 14 reps
205lbs x 12 reps
220lbs x 10 reps
My energy was sub-par today, but my muscle endurance and stamina really brought my workout up a level. The volume, in respect to keeping the load respectively heavy in my workout today was terrific.
I felt a bit apprehensive about working out today, I still believe my requires a rest day, but Tuesdays are one of the two days I get to meet up with the guys for a workout session and I really enjoy my time with them, they're good friends, so I couldn't NOT go.
My workout ended up to be extraordinary.
CHEST
Flat Bench
225lbs x 19 1/2 reps (I almost had 20, so close, but I was finished)
235lbs x 11 reps
245lbs x 8 reps
250lbs x 8 reps
Hammer Decline Press
270lbs x 20 reps
290lbs x 15 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 8 reps
Weighted Dips (current body weight, 215lbs)
Body Weight + 45lbs x 15 reps
BW + 55lbs x 12 reps
BW + 55lbs x 10 reps
BW + 55lbs x 9
Hammer Wide Press
230lbs x 18 reps
250lbs x 12 reps
270lbs x 10 reps
290lbs x 8 reps
Machine Flies
175lbs x 15 reps
190lbs x 14 reps
205lbs x 12 reps
220lbs x 10 reps
My energy was sub-par today, but my muscle endurance and stamina really brought my workout up a level. The volume, in respect to keeping the load respectively heavy in my workout today was terrific.
strategicmove
Legend
VolcomX311
Legend
3-AD/MassFX Challenge, Part 3
This is my third performance comparison. I previously removed the measurement for Total Work Done, because I felt it did not serve any comparable purpose in measuring progression of performance (as there are ways to cheat and skew the system). However, I realized that as long as I remain integral with my lifts, as I’m the only one who could cheat (being that I am the administrator and subject), Total Work Done could be a very valuable means of measuring progression, as it does measure overall muscle endurance and stamina. However, to acquire Total Work Done data is far too burdensome, therefore, I replaced Total Work Done, which specified detailed lbs of work, with a more general Muscle Endurance/Stamina measurement, where I simply list total number of exercises + total number of sets. It’s still a useful unit of measurement, but far from perfect.
Also, I removed Peak Strength, because truly, a Peak “anything” can’t be something I derive from the middle of a workout. Such as the fifth set of my second exercise, where number one, my Hammer Presses far exceed my bench press numbers and number two, so many variables could have tainted any kind of integral results, such as every working sets & reps of my previous exercise. Lastly, I decided keep Peak Endurance out of the equation for the same reason. My body weight dips always produce the highest numbers in terms of repetitions, but my dips are always the third exercise, approximately 9th or 10th set into my workout, so I'm having trouble calling these ideals, "Peaks". However, I still maintain that the Strength/Endurance measurement of my opening bench set as being a somewhat legitimate means of measurement of progression.
Lastly, I removed Relative Performance. Avg Weight Used x Ave Reps Performed does not offer an integral reflection of progression. I could explain but I’m done writing. Just trust me.
Here are my Performance Progression Measurements from Day 4, Day 12 and Day 19, for Flat and Decline/Wide Chest. I am only comparing the first 13 sets of each workout; not comparing complete workouts.
Day 4
Flat Bench
225lbs x 14 reps
235lbs x 12 reps
255lbs x 8 reps
275lbs x 6 reps
Hammer Decline Press
270lbs x 15 reps
290lbs x 12 reps
320lbs x 11 reps
360lbs x 9 reps
360lbs x 8 reps
Dips
BW x 19 reps
BW x 12 reps
BW x 12 reps
BW x 10 reps
Day 12
Flat Bench
225lbs x 17 reps
235lbs x 11 reps
245lbs x 9 reps
255lbs x 7 reps
Hammer Wide Press
270lbs x 16 reps
290lbs x 12 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 9 reps
Dips
Body Weight x 25 reps
BW x 15 reps
BW x 16 reps
BW x 16 reps
BW x 14 reps
Day 19
Flat Bench
225lbs x 19 1/2 reps (I almost had 20, so close, but I was finished)
235lbs x 11 reps
245lbs x 8 reps
250lbs x 8 reps
Hammer Decline Press
270lbs x 20 reps
290lbs x 15 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 8 reps
Weighted Dips (current body weight, 215lbs)
Body Weight + 45lbs x 15 reps
BW + 55lbs x 12 reps
BW + 55lbs x 10 reps
BW + 55lbs x 9
Day 4 Summary
Sets Being Compared: First 13 sets.
Avg. Weight Used: 264.41lbs
Avg. Reps Performed: 11.38 reps
Peak Strength/Endurance: Flat Bench 225lbs x 14 reps
Muscle Endurance/Stamina: 4 Exercises; 18 Sets
Day 12 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 260.30lbs
Avg. Reps Performed: 13.46 reps
Peak Strength/Endurance: Flat Bench 225lbs x 17 reps
Muscle Endurance/Stamina: 4 Exercises; 19 Sets
Day 19 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 277.30lbs
Avg. Reps Performed: 12.11 reps
Peak Strength/Endurance: Flat Bench 225lbs x 19.5 reps
Muscle Endurance/Stamina: 5 Exercises; 21 Sets
I'm in the zone where I'm making weekly progression, which is always a fun place to be. It took about 2 to 3 weeks to get to this point, where my body has made the full transition from heavy, heavy load & low volume, to moderate load, high volume. Now I can take my workouts to 100%, where my sets peak out at maximal performance due to muscle fatigue and not neuromuscular shock.
P.S. The strength gap between myself and my 230lbs workout partner is shrinking week by week. I actually out performed him in the opening bench press, but he was tired that day. 3-AD/MassFX are really revealing their positive strength effects.
This is my third performance comparison. I previously removed the measurement for Total Work Done, because I felt it did not serve any comparable purpose in measuring progression of performance (as there are ways to cheat and skew the system). However, I realized that as long as I remain integral with my lifts, as I’m the only one who could cheat (being that I am the administrator and subject), Total Work Done could be a very valuable means of measuring progression, as it does measure overall muscle endurance and stamina. However, to acquire Total Work Done data is far too burdensome, therefore, I replaced Total Work Done, which specified detailed lbs of work, with a more general Muscle Endurance/Stamina measurement, where I simply list total number of exercises + total number of sets. It’s still a useful unit of measurement, but far from perfect.
Also, I removed Peak Strength, because truly, a Peak “anything” can’t be something I derive from the middle of a workout. Such as the fifth set of my second exercise, where number one, my Hammer Presses far exceed my bench press numbers and number two, so many variables could have tainted any kind of integral results, such as every working sets & reps of my previous exercise. Lastly, I decided keep Peak Endurance out of the equation for the same reason. My body weight dips always produce the highest numbers in terms of repetitions, but my dips are always the third exercise, approximately 9th or 10th set into my workout, so I'm having trouble calling these ideals, "Peaks". However, I still maintain that the Strength/Endurance measurement of my opening bench set as being a somewhat legitimate means of measurement of progression.
Lastly, I removed Relative Performance. Avg Weight Used x Ave Reps Performed does not offer an integral reflection of progression. I could explain but I’m done writing. Just trust me.
Here are my Performance Progression Measurements from Day 4, Day 12 and Day 19, for Flat and Decline/Wide Chest. I am only comparing the first 13 sets of each workout; not comparing complete workouts.
Day 4
Flat Bench
225lbs x 14 reps
235lbs x 12 reps
255lbs x 8 reps
275lbs x 6 reps
Hammer Decline Press
270lbs x 15 reps
290lbs x 12 reps
320lbs x 11 reps
360lbs x 9 reps
360lbs x 8 reps
Dips
BW x 19 reps
BW x 12 reps
BW x 12 reps
BW x 10 reps
Day 12
Flat Bench
225lbs x 17 reps
235lbs x 11 reps
245lbs x 9 reps
255lbs x 7 reps
Hammer Wide Press
270lbs x 16 reps
290lbs x 12 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 9 reps
Dips
Body Weight x 25 reps
BW x 15 reps
BW x 16 reps
BW x 16 reps
BW x 14 reps
Day 19
Flat Bench
225lbs x 19 1/2 reps (I almost had 20, so close, but I was finished)
235lbs x 11 reps
245lbs x 8 reps
250lbs x 8 reps
Hammer Decline Press
270lbs x 20 reps
290lbs x 15 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 8 reps
Weighted Dips (current body weight, 215lbs)
Body Weight + 45lbs x 15 reps
BW + 55lbs x 12 reps
BW + 55lbs x 10 reps
BW + 55lbs x 9
Day 4 Summary
Sets Being Compared: First 13 sets.
Avg. Weight Used: 264.41lbs
Avg. Reps Performed: 11.38 reps
Peak Strength/Endurance: Flat Bench 225lbs x 14 reps
Muscle Endurance/Stamina: 4 Exercises; 18 Sets
Day 12 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 260.30lbs
Avg. Reps Performed: 13.46 reps
Peak Strength/Endurance: Flat Bench 225lbs x 17 reps
Muscle Endurance/Stamina: 4 Exercises; 19 Sets
Day 19 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 277.30lbs
Avg. Reps Performed: 12.11 reps
Peak Strength/Endurance: Flat Bench 225lbs x 19.5 reps
Muscle Endurance/Stamina: 5 Exercises; 21 Sets
I'm in the zone where I'm making weekly progression, which is always a fun place to be. It took about 2 to 3 weeks to get to this point, where my body has made the full transition from heavy, heavy load & low volume, to moderate load, high volume. Now I can take my workouts to 100%, where my sets peak out at maximal performance due to muscle fatigue and not neuromuscular shock.
P.S. The strength gap between myself and my 230lbs workout partner is shrinking week by week. I actually out performed him in the opening bench press, but he was tired that day. 3-AD/MassFX are really revealing their positive strength effects.
Last edited:
VolcomX311
Legend
Any rest day in sight?
I believe today or tomorrow. My girlfriend is a 4th grade teacher/basketball coach at a Christan Elementary school and Thursday is her school's sports awards banquet for the students, of which I have to attend, so no gym tomorrow no matter what, theres no time. I may rest today or do a minor, half-way workout, like just traps or forearms.
TerribleTowel
Active member
Whats up Volcom. Sorry man I haven't been around here much lately. Been busy lately, just started a new job, and haven't seen your log, but thanks for the invite and looks like things are going good in here. I'm going to try and be around a little more now. I've gotten settled in at my new job, so I should be able to get online some throughout the day. Keep up the good work bro!
VolcomX311
Legend
Hey TT, good to see ya bud!
VolcomX311
Legend
Day 20
I'm really feeling the positive effects of my 3-AD/MassFX. It took longer then I would have liked for it to fully kick into gear, but now that it has, my strength and muscle endurance has sky rocketed.
Today I hit Bi's and I did concentrated Db curls for the first time since my injury. I didn't feel any pain while performing them, but I did feel a tension and slight discomfort. Right now my lower back already feels really sore, which is indicative of my continued vulnerable state of my lumbar.
I've been bending over to pick up weights too carelessly. I feel so recovered that I think I'm 100% and it takes something borderline injurious to remind me of my physical limitations.
Bi's
Free Weight Loaded, Preacher Curl
55lbs x 17 reps
65lbs x 15 reps
75lbs x 12 reps
85lbs x 11 reps
95lbs x 8 reps
105lbs x 8 reps
115lbs x 6 reps (2 reps short of my goal)
Free Weight Loaded, Preacher "Rope" Curl
45lbs x 17 reps
55lbs x 12 reps
65lbs x 10 reps
75lbs x 8 reps
Db Concentrated Curls
35lbs Db's x 12 reps each arm
35lbs Db's x 12 reps e.a.
35lbs Db's x 10 reps e.a.
35lbs Db's x 8 reps e.a.
Bilateral, One Arm Cable Curls
80lbs x 15 reps
90lbs x 12 reps
100lbs x 8 reps
My bi's looked freakishly pumped following my workout today. It's not due to carbs either, because I did not have any carbs today. It's gone down by this point, but wow. My pumps have been extraordinary lately. Ever since I've been fully saturated, my working muscle group gets flooded with blood.
I'm really feeling the positive effects of my 3-AD/MassFX. It took longer then I would have liked for it to fully kick into gear, but now that it has, my strength and muscle endurance has sky rocketed.
Today I hit Bi's and I did concentrated Db curls for the first time since my injury. I didn't feel any pain while performing them, but I did feel a tension and slight discomfort. Right now my lower back already feels really sore, which is indicative of my continued vulnerable state of my lumbar.
I've been bending over to pick up weights too carelessly. I feel so recovered that I think I'm 100% and it takes something borderline injurious to remind me of my physical limitations.
Bi's
Free Weight Loaded, Preacher Curl
55lbs x 17 reps
65lbs x 15 reps
75lbs x 12 reps
85lbs x 11 reps
95lbs x 8 reps
105lbs x 8 reps
115lbs x 6 reps (2 reps short of my goal)
Free Weight Loaded, Preacher "Rope" Curl
45lbs x 17 reps
55lbs x 12 reps
65lbs x 10 reps
75lbs x 8 reps
Db Concentrated Curls
35lbs Db's x 12 reps each arm
35lbs Db's x 12 reps e.a.
35lbs Db's x 10 reps e.a.
35lbs Db's x 8 reps e.a.
Bilateral, One Arm Cable Curls
80lbs x 15 reps
90lbs x 12 reps
100lbs x 8 reps
My bi's looked freakishly pumped following my workout today. It's not due to carbs either, because I did not have any carbs today. It's gone down by this point, but wow. My pumps have been extraordinary lately. Ever since I've been fully saturated, my working muscle group gets flooded with blood.
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strategicmove
Legend
EasyEJL
Never enough
thats probably the most dangerous thing (feeling recovered), as it wouldn't likely take all that much to irritate it significantly. be careful!
VolcomX311
Legend
The Oracle sees all. Thanks, I corrected it.
VolcomX311
Legend
The 3-AD/MassFX and Archidonic Acid have taken their full effect/completely absorbed into my system.
Not a lot of supplements, short of stims, elicit their full effects immediately.
You know what it means Hman, you've probably just heard it described in other ways. Like loading creatine or front loading supps like DRIVE, to reach saturation.
hman85
Well-known member
Gotcha, I thought it was a secret i was missing out on
VolcomX311
Legend
Day 22
BACK
Incline Bench, Double Db Rows
80lbs Db's x 18 reps
85lbs Db's x 14 reps
90lbs Db's x 12 reps
95lbs Db's x 11 reps
100lbs Db's x 10 reps
One Arm, Hammer Rows
135lbs x 18 reps, each arm
160lbs x 15 reps, e.a.
180lbs x 10 reps, e.a.
205lbs x 8 reps, e.a.
Lat Pull Downs, Close, Neutral Grip
160lbs x 12 reps
175lbs x 11 reps
190lbs x 10 reps
205lbs x 8 reps
Machine, Low Rows
240lbs x 10 reps
255lbs x 12 reps
270lbs x 8 reps
Good workout, but not great. Today was the first time I used dumbbells since my injury and I felt my lumbar handled it well.
BACK
Incline Bench, Double Db Rows
80lbs Db's x 18 reps
85lbs Db's x 14 reps
90lbs Db's x 12 reps
95lbs Db's x 11 reps
100lbs Db's x 10 reps
One Arm, Hammer Rows
135lbs x 18 reps, each arm
160lbs x 15 reps, e.a.
180lbs x 10 reps, e.a.
205lbs x 8 reps, e.a.
Lat Pull Downs, Close, Neutral Grip
160lbs x 12 reps
175lbs x 11 reps
190lbs x 10 reps
205lbs x 8 reps
Machine, Low Rows
240lbs x 10 reps
255lbs x 12 reps
270lbs x 8 reps
Good workout, but not great. Today was the first time I used dumbbells since my injury and I felt my lumbar handled it well.
VolcomX311
Legend
Day 23; Outstanding!
INCLINE CHEST DAY
Smith, Incline Press
225lbs x 17 reps
235lbs x 15 reps
245lbs x 10 reps
255lbs x 8 reps
Incline Db Press
80lbs Db's x 15 reps
85lbs Db's x 10 reps
90lbs Db's x 10 reps
95lbs Db's x 8 reps
Incline Hammer Press
140lbs x 20 reps
160lbs x 15 reps
180lbs x 15 reps
200lbs x 15 reps
220lbs x 8 reps
Incline Db Fly
35lbs Db's x 15 reps
40lbs Db's x 12 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
Machine Flies
160lbs x 15 reps
175lbs x 15 reps
190lbs x 12 reps
205lbs x 10 reps
Today was the most impressive workout I've had this entire time. My strength was respectable, but my muscle endurance and overall stamina was outstanding. Had I not been on my second day of low carbs, I might have had the energy to complete one more exercise or have exteneded my sets or reps just a bit further.
All I had fueling me this morning was one serving of peanuts, 20g fat, 11g protein and 40g of protein from beef jerky (sodium, I know). I felt very good about this workout. I did have post workout carb/protein meal with AP/Pslin.
7 more days until PCT.
INCLINE CHEST DAY
Smith, Incline Press
225lbs x 17 reps
235lbs x 15 reps
245lbs x 10 reps
255lbs x 8 reps
Incline Db Press
80lbs Db's x 15 reps
85lbs Db's x 10 reps
90lbs Db's x 10 reps
95lbs Db's x 8 reps
Incline Hammer Press
140lbs x 20 reps
160lbs x 15 reps
180lbs x 15 reps
200lbs x 15 reps
220lbs x 8 reps
Incline Db Fly
35lbs Db's x 15 reps
40lbs Db's x 12 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
Machine Flies
160lbs x 15 reps
175lbs x 15 reps
190lbs x 12 reps
205lbs x 10 reps
Today was the most impressive workout I've had this entire time. My strength was respectable, but my muscle endurance and overall stamina was outstanding. Had I not been on my second day of low carbs, I might have had the energy to complete one more exercise or have exteneded my sets or reps just a bit further.
All I had fueling me this morning was one serving of peanuts, 20g fat, 11g protein and 40g of protein from beef jerky (sodium, I know). I felt very good about this workout. I did have post workout carb/protein meal with AP/Pslin.
7 more days until PCT.
VolcomX311
Legend
I lay against the incline and row with it neutral grip. You can't pull the Db's up to your side if you're holding it under or over grip. The inside of the Db will hit the bench or your body. The neutral grip lets you pull the Db's to your sides.
I pull toward the middle of my back. Low enough so I feel it in the lats and just high enough so I feel it in the rhomboids. I set the inlcine bench at its last hole. If the bench is too high, then it pulls further away from lat stimulation and directs it more toward traps/rhomboids. The last hole on the incline bench still has you at a solid slant, but not so much that it takes away from the lats/rhomboids stimulation.
I pull toward the middle of my back. Low enough so I feel it in the lats and just high enough so I feel it in the rhomboids. I set the inlcine bench at its last hole. If the bench is too high, then it pulls further away from lat stimulation and directs it more toward traps/rhomboids. The last hole on the incline bench still has you at a solid slant, but not so much that it takes away from the lats/rhomboids stimulation.
strategicmove
Legend
Decent progress, there, bud! Great detail as usual. Keep it up! :thumbsup:
VolcomX311
Legend
My CYCLE is winding down to its final days. 3-AD has been amazing, as far as positive strength and muscle endurance results, but I'm looking forward to having energy again. This last week has been excruciating on my body. Waking up in the morning has become harder and harder and my general energy level has been extremely. I took RPM and Ephedrine HCL last Saturday prior to my workout (I haven't taken Stims in a month, therefore, the Stim effect should have been outrageous with this combo), and I didn't feel any real Stim effect. I think it brought my energy level from 6 feet deep to normal. Anyway, 3-AD has been amazing.
I mentioned before that I have a two day split with chest. Flat/Decline on Tuesdays and all Incline on Saturdays. Last Saturdays workout was above and beyond, so my chest was still jacked by Tuesdays chest day. Therefore, I just hit Decline today and it was still pretty amazing.
DECLINE CHEST
Decline Bench Press
225lbs x 20 reps
245lbs x 15 reps
260lbs x 10 reps
Decline Hammer Press
270lbs x 15 reps
290lbs x 12 reps
320lbs x 10 reps
Decline Db Flies
35lbs Db's x 15 reps
40lbs Db's x 12 reps
45lbs Db's x 10 reps
Machine Fly Superset to Dips
160lbs x 15 reps superset to Dips x 15 reps
175lbs x 12 reps superset to Dips x 12 reps
190lbs x 10 reps superset to Dips x 10 reps
I mentioned before that I have a two day split with chest. Flat/Decline on Tuesdays and all Incline on Saturdays. Last Saturdays workout was above and beyond, so my chest was still jacked by Tuesdays chest day. Therefore, I just hit Decline today and it was still pretty amazing.
DECLINE CHEST
Decline Bench Press
225lbs x 20 reps
245lbs x 15 reps
260lbs x 10 reps
Decline Hammer Press
270lbs x 15 reps
290lbs x 12 reps
320lbs x 10 reps
Decline Db Flies
35lbs Db's x 15 reps
40lbs Db's x 12 reps
45lbs Db's x 10 reps
Machine Fly Superset to Dips
160lbs x 15 reps superset to Dips x 15 reps
175lbs x 12 reps superset to Dips x 12 reps
190lbs x 10 reps superset to Dips x 10 reps
VolcomX311
Legend
Offical PCT
- aPCT
- The new STOKED!
- MassFX
- Retain 2
- Hyperdol X2
- X-Factor
- aPCT
- The new STOKED!
- MassFX
- Retain 2
- Hyperdol X2
- X-Factor
Last edited:
VolcomX311
Legend
ah thats a nice bunch of overkill
well, the only thing new I'm adding to the bunch is the aPCT, Stoked, Hyperdol X2 and Retain 2. I'm continuing the MassFX and X-Factor from my ON cycle.
I've always got this thing about somehow making my PCT as close in positive performance efficacy as my ON cycle. It's not a cheap OCD to have you know.
VolcomX311
Legend
3-AD isn't quite as drastic as H-Drol/M-Drol. 3-AD doesn't require "real" PCT (SERMS). The aPCT alone would actually suffice. I'm just throwing on the extra icings because I want my PCT to be as close to an extension of my ON cycle as possible.
VolcomX311
Legend
Organized Chaos
Today was very frantic and random, yet altogether a very effective use of my time, energy and efforts.
In two days, Friday, I hit back with the guys, where we normally go balls out, therefore, today was primed for bi's, it'll give me enough time to recover for Friday's back workout. What started off as Bi's, lead to Traps, and lead to what I was thinking, "just enough back to last until Friday." Traditionally, my back recovers freakishly fast, which is why I was able to talk myself into it. Not to mention I have 4 more days of my ON cycle, so "squeezing another one in" also played heavily in my justification of my randomness.
Bi's
Hammer Preacher Curls
90lbs x 14 reps, x 11 reps, x 8 reps, x 8 reps
Hammer Preacher Curls - Rope Grip
70lbs x 12 reps, x 9 reps, x 8 reps, x 8 reps
Machine, One Arm High Curls
70lbs x 13 reps, x 10 reps, x 8 reps, x 8 reps
Machine, One Arm Hammer Curls
30lbs x 12 reps, x 10 reps, x 8 reps, x 8 reps
Bilateral, One Arm Cable Curls
100lbs x 12 reps, x 9 reps, x 8 reps
TRAPS
Standing Shrugs
320lbs x 20 reps
340lbs x 15 reps
360lbs x 12 reps
410lbs x 10 reps
450lbs x 8 reps
Seated Shrugs
270lbs x 15 reps
290lbs x 12 reps
320lbs x 10 reps
360lbs x 8 reps
320lbs x 10 reps
290lbs x 10 reps
270lbs x 8 reps
Just enough BACK to last until Friday (2 days)
Hammer Lat Pull Downs
180lbs x 20 reps
200lbs x 15 reps
230lbs x 12 reps
250lbs x 8 reps
280lbs x 8 reps
250lbs x 8 reps
230lbs x 8 reps
200lbs x 8 reps
180lbs x 10 reps
Machine, Lat Pull Downs - Behind The Neck
170lbs x 15 reps
190lbs x 10 reps
175lbs x 10 reps
I should be good to go for a "REAL" back workout by Friday. I feel good.
My only complaint. I carry a little notepad around, with my pen tucked in the ring binders. I normally throw my notepad around like a towel and today, when I tossed my notepad, my pen broke, so I had to use a "naked" pen, having just the thin spine to grip and write with. Apart from my equipment malfunction, great workout.
Today was very frantic and random, yet altogether a very effective use of my time, energy and efforts.
In two days, Friday, I hit back with the guys, where we normally go balls out, therefore, today was primed for bi's, it'll give me enough time to recover for Friday's back workout. What started off as Bi's, lead to Traps, and lead to what I was thinking, "just enough back to last until Friday." Traditionally, my back recovers freakishly fast, which is why I was able to talk myself into it. Not to mention I have 4 more days of my ON cycle, so "squeezing another one in" also played heavily in my justification of my randomness.
Bi's
Hammer Preacher Curls
90lbs x 14 reps, x 11 reps, x 8 reps, x 8 reps
Hammer Preacher Curls - Rope Grip
70lbs x 12 reps, x 9 reps, x 8 reps, x 8 reps
Machine, One Arm High Curls
70lbs x 13 reps, x 10 reps, x 8 reps, x 8 reps
Machine, One Arm Hammer Curls
30lbs x 12 reps, x 10 reps, x 8 reps, x 8 reps
Bilateral, One Arm Cable Curls
100lbs x 12 reps, x 9 reps, x 8 reps
TRAPS
Standing Shrugs
320lbs x 20 reps
340lbs x 15 reps
360lbs x 12 reps
410lbs x 10 reps
450lbs x 8 reps
Seated Shrugs
270lbs x 15 reps
290lbs x 12 reps
320lbs x 10 reps
360lbs x 8 reps
320lbs x 10 reps
290lbs x 10 reps
270lbs x 8 reps
Just enough BACK to last until Friday (2 days)
Hammer Lat Pull Downs
180lbs x 20 reps
200lbs x 15 reps
230lbs x 12 reps
250lbs x 8 reps
280lbs x 8 reps
250lbs x 8 reps
230lbs x 8 reps
200lbs x 8 reps
180lbs x 10 reps
Machine, Lat Pull Downs - Behind The Neck
170lbs x 15 reps
190lbs x 10 reps
175lbs x 10 reps
I should be good to go for a "REAL" back workout by Friday. I feel good.
My only complaint. I carry a little notepad around, with my pen tucked in the ring binders. I normally throw my notepad around like a towel and today, when I tossed my notepad, my pen broke, so I had to use a "naked" pen, having just the thin spine to grip and write with. Apart from my equipment malfunction, great workout.
TerribleTowel
Active member
Those are some heavy ass shrugs man. I bet your traps are sick. Good luck with the "real" back workout friday.
MrBrightside
Active member
Yeah, seems like a lot for PCT. Better safe than sorry, though, and if you've got the change for it, might as well be damn sure everything goes smoothly. Looking good, man.
SamBoz19
Well-known member
Holy Hell!
Christ I don't even know what to say anymore...seriously man you quite simply beat the iron into submission. I literally destroy myself, but damn seeing what you do makes me push even harder. Definitely awesome stuff here bud.:thumbsup:
Cheers!:cheers:
Christ I don't even know what to say anymore...seriously man you quite simply beat the iron into submission. I literally destroy myself, but damn seeing what you do makes me push even harder. Definitely awesome stuff here bud.:thumbsup:
Cheers!:cheers:
strategicmove
Legend
Any updates, Volcom?
Norwegian
Banned
Norwegian
Banned
Umm, dayummm Volcom, you're leaving us without notice here !? Where ya at, bro !? Hoping your PCT/'Cycle' (whichever way you want to put that power-stack) is working out for ya !!
(and Strategicmove; I've been somewhat hibernated. Don't have as much time to browse anymore. Took two weeks off training, then another four days... happens when I'm with the girl, but now I'm back, for good ! Already getting leaner with my dieting and training, and seeing my good ol' shape again!
- sorry the sidenote, fellas.)
(and Strategicmove; I've been somewhat hibernated. Don't have as much time to browse anymore. Took two weeks off training, then another four days... happens when I'm with the girl, but now I'm back, for good ! Already getting leaner with my dieting and training, and seeing my good ol' shape again!
- sorry the sidenote, fellas.)
VolcomX311
Legend
Sorry about the hibernation guys. That last week of the 3-AD had me feeling like a zombie. I was having the hardest time waking up in the mornings, EVERY SINGLE MORNING, and I would be completed drained mid-way through a workout. What's worse then a drain from lethargy, is a drain to the point of apathy.
I've started my overtly extension PCT about a week and a half ago. Are you ready for my PCT overkill. I have an expensive OCD with cycles, where I try to make my PCT as close to effectiveness as my ON cycle.
- aPCT (3 caps daily)
- Mass Fx (6 caps daily)
- Retain 2 (3 caps daily)
- Hyperdol X2 (3 caps daily)
- STOKED!! (4 caps daily, AM/PM)
- X-Factor (3-4 caps daily)
I did sit for 4 days of doing nothing physically productive to allow some R&R. Then I got back in the gym for some engine revving workouts, but not quite balls to the wall (yet).
Plus my little brother just graduated high school and is going off to college, so I've been making the drive home to spend some time with him and the family.
My final thoughts on 3-AD
It's hard to fully appreciate the positive effects of a supplement while you're ON sometimes. Especially for someone like myself, who's academic specialty involves the human body. It's easy for me to over-credit neuromuscular facets and natural physical adaption(s) when I experience and exert new and positive signs of physical performance, because I am intimately aware of these underlining factors when it comes to the stimulus and response relationships of the body.
The best way for me to exemplify the positive effects of 3-AD, are to share the most notable differences once my cycle was complete. Including things that did NOT change, so it doesn't look like I'm painting a bad picture.
#1. Size and muscularity had remained the same. I did gain some muscularity and a noticeable loss in waist circumference, in the complete absence of any cardio (due to my lumber injury).
#2. Muscle endurance and total strength has decreased. I wasn't made aware of the positive effects 3-AD had on my muscle endurance and muscle strength until this past weekend, when I hit chest and felt noticeable weaker and less able to carry my repetitions further into the set.
By the peak of my cycle, my best bench press was 225lbs on the flat bench for 20 reps and 225lbs on the incline for 18 reps.
Although I didn't intentionally try for those numbers this past weekend, but by rep 12 on the flat bench, I could tell 15 reps was going to do for 225lbs. Furthermore, I was on a Smith and not a free bench. There may be other mediating variables to explain my lack of performance-ability, but even my curl strength is noticeably weaker, both in endurance and strength.
I don't want to paint the picture that post 3-AD I shriveled up like a raisin. I still "LOOK" the same, and my lack of performance is still a decent one, just not compared to what it was during my ON cycle, which is a testament to 3-AD's positive effects (in my experience).
PCT is going well. I didn't know if you guys wanted to follow along my PCT workouts, which is a big reason I hadn't been giving this log much attention, but I'd be glad to continue the log.
I've started my overtly extension PCT about a week and a half ago. Are you ready for my PCT overkill. I have an expensive OCD with cycles, where I try to make my PCT as close to effectiveness as my ON cycle.
- aPCT (3 caps daily)
- Mass Fx (6 caps daily)
- Retain 2 (3 caps daily)
- Hyperdol X2 (3 caps daily)
- STOKED!! (4 caps daily, AM/PM)
- X-Factor (3-4 caps daily)
I did sit for 4 days of doing nothing physically productive to allow some R&R. Then I got back in the gym for some engine revving workouts, but not quite balls to the wall (yet).
Plus my little brother just graduated high school and is going off to college, so I've been making the drive home to spend some time with him and the family.
My final thoughts on 3-AD
It's hard to fully appreciate the positive effects of a supplement while you're ON sometimes. Especially for someone like myself, who's academic specialty involves the human body. It's easy for me to over-credit neuromuscular facets and natural physical adaption(s) when I experience and exert new and positive signs of physical performance, because I am intimately aware of these underlining factors when it comes to the stimulus and response relationships of the body.
The best way for me to exemplify the positive effects of 3-AD, are to share the most notable differences once my cycle was complete. Including things that did NOT change, so it doesn't look like I'm painting a bad picture.
#1. Size and muscularity had remained the same. I did gain some muscularity and a noticeable loss in waist circumference, in the complete absence of any cardio (due to my lumber injury).
#2. Muscle endurance and total strength has decreased. I wasn't made aware of the positive effects 3-AD had on my muscle endurance and muscle strength until this past weekend, when I hit chest and felt noticeable weaker and less able to carry my repetitions further into the set.
By the peak of my cycle, my best bench press was 225lbs on the flat bench for 20 reps and 225lbs on the incline for 18 reps.
Although I didn't intentionally try for those numbers this past weekend, but by rep 12 on the flat bench, I could tell 15 reps was going to do for 225lbs. Furthermore, I was on a Smith and not a free bench. There may be other mediating variables to explain my lack of performance-ability, but even my curl strength is noticeably weaker, both in endurance and strength.
I don't want to paint the picture that post 3-AD I shriveled up like a raisin. I still "LOOK" the same, and my lack of performance is still a decent one, just not compared to what it was during my ON cycle, which is a testament to 3-AD's positive effects (in my experience).
PCT is going well. I didn't know if you guys wanted to follow along my PCT workouts, which is a big reason I hadn't been giving this log much attention, but I'd be glad to continue the log.
Norwegian
Banned
Good to have ya back, bro ! Real sorry to hear about the crash following the completion of your 3-AD run, but just as prescribed, you took some time off when you felt you needed it. And knowing you, it'll be a matter of days before you're back to your good old self, all in intensity, strength, and drive. Keep your chin up, and recover nicely with your insane PCT (or cycle, whichever way you want to put it), and come join me for an H-drol run sometime in the future
VolcomX311
Legend
Death by Supersets
Today was Chest and Back; Death by Supersets. These are two nasty body parts to work back to back, which is why they're so much fun.
All supersets were performed with less then 10 seconds between transitions. All exercises were done with 2-3 min rest between sets.
Flat Bench/T-Rows
225lbs x 15 reps/135lbs x 15 reps
245lbs x 9 reps/160lbs x 12 reps
245lbs x 8 reps/175lbs x 10 reps
Flat Db Press/Standing Db Shrugs
85lbs Db's x 15 reps/85lbs Db's x 15 reps
90lbs Db's x 12 reps/90lbs Db's x 15 reps
95lbs Db's x 8 reps/95lbs Db's x 15 reps
Body Weight Under Grip Pulls/Body Weight Dips
10 reps/12 reps
9 reps/10 reps
8 reps/10 reps
Pull Overs/Push Ups
150lbs x 10 reps/ 20 push ups
150lbs x 10 reps/20 push ups
150lbs x 10 reps/20 push ups
This doesn't look like a lot, but man, hitting two large body parts back to back drains the core energy like no body's business.
Today was Chest and Back; Death by Supersets. These are two nasty body parts to work back to back, which is why they're so much fun.
All supersets were performed with less then 10 seconds between transitions. All exercises were done with 2-3 min rest between sets.
Flat Bench/T-Rows
225lbs x 15 reps/135lbs x 15 reps
245lbs x 9 reps/160lbs x 12 reps
245lbs x 8 reps/175lbs x 10 reps
Flat Db Press/Standing Db Shrugs
85lbs Db's x 15 reps/85lbs Db's x 15 reps
90lbs Db's x 12 reps/90lbs Db's x 15 reps
95lbs Db's x 8 reps/95lbs Db's x 15 reps
Body Weight Under Grip Pulls/Body Weight Dips
10 reps/12 reps
9 reps/10 reps
8 reps/10 reps
Pull Overs/Push Ups
150lbs x 10 reps/ 20 push ups
150lbs x 10 reps/20 push ups
150lbs x 10 reps/20 push ups
This doesn't look like a lot, but man, hitting two large body parts back to back drains the core energy like no body's business.
Norwegian
Banned
You're back, bro !
Helluva superset combination !! I haven't tried the chest/back combo in quite a while (apart from when I do full-body training), but I remember blowing up from the pump ! And it kind of feels like my lats get pumped up and as a result my barbell/dumbbell presses bounce real easily and I feel stronger than usual. You know what I mean . . ?
Helluva superset combination !! I haven't tried the chest/back combo in quite a while (apart from when I do full-body training), but I remember blowing up from the pump ! And it kind of feels like my lats get pumped up and as a result my barbell/dumbbell presses bounce real easily and I feel stronger than usual. You know what I mean . . ?
VolcomX311
Legend
I tend to feel like a water booey. Like if someone were drowning I'd just jump in and float about from the chest up.
VolcomX311
Legend
Invalid Link Removed