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3-AD recomp log

Rewind...

All is not OK; last night was disastrous :frustrate
  • First and foremost, my bench press is missing :icon_lol:
    During my cut I was pressing 275. I am struggling with 250 now.

    *I just checked my training logs. Apparently the weights I was lifting was decline. I guess this mean my decline is stronger than my flat, anybody have any comparisons of their flat to decline press? I had felt it was the same, but I guess not...
  • To make matters worse I was late to the gym, because I had to pick my niece up from soccer practice that ran late. This was at the last minute, so I was in a 3 hour fasting state, 4 by the time I worked out.
  • I was lethargic all day, so I ended up drinking a four pack of Spike Shooters.
  • So the synopsis, I proally would not have had time to finish my workout, so after my first superset (6 sets bench press/rope rows to chest), and 2 ss of (incline/rows to abs), I bailed out.
  • Therefore, I will making up the workout tonight. And more than likely be missing my workouts this weekend, due to my niece's soccer tourney I have to take her to now...
 
xjsynx said:
All is not OK; last night was disastrous :frustrate
  • First and foremost, my bench press is missing :icon_lol:
    During my cut I was pressing 275. I am struggling with 250 now.

    *I just checked my training logs. Apparently the weights I was lifting was decline. I guess this mean my decline is stronger than my flat, anybody have any comparisons of their flat to decline press? I had felt it was the same, but I guess not...
  • To make matters worse I was late to the gym, because I had to pick my niece up from soccer practice that ran late. This was at the last minute, so I was in a 3 hour fasting state, 4 by the time I worked out.
  • I was lethargic all day, so I ended up drinking a four pack of Spike Shooters.
  • So the synopsis, I proally would not have had time to finish my workout, so after my first superset (6 sets bench press/rope rows to chest), and 2 ss of (incline/rows to abs), I bailed out.
  • Therefore, I will making up the workout tonight. And more than likely be missing my workouts this weekend, due to my niece's soccer tourney I have to take her to now...
Click to expand...

Hey bro, keep your head up...I am going through the same type thing right now. Weights are not where I would like or what I am necessarily used to, but we just gotta push through and it will come back up...especially with what you are on. Incarnate is great man, just give it some time....run it consistently for about 3 months and you will love where you are at...endurance will be through the roof.
 
bLacKjAck. said:
Hey bro, keep your head up...I am going through the same type thing right now. Weights are not where I would like or what I am necessarily used to, but we just gotta push through and it will come back up...especially with what you are on. Incarnate is great man, just give it some time....run it consistently for about 3 months and you will love where you are at...endurance will be through the roof.
Click to expand...

:drunk:
Thanx bro, I hear ya.
 
Weight free weekend

assigned to uncle duties, I was at the park all weekend watching and playing a little soccer with my niece.

Will be hitting the weights hard again starting Monday, and starting where I left off. Week two, day two. I am tentatively planning on moving my :clean: up to noonish.
 
thewilman said:
Hey XJ! Nice job with your Niece, Unc!

Hope you have a good workout! :head:
Click to expand...

Thanx. :cheers:

Looks like I will be working out at the usual time in the evening. Teh man has me busy, so I can't afford to take a long lunch today...

Zombie said:
still feeling lethargic?
Click to expand...

This weekend I didn't feel it. Could be, because I kept myself busy. Right now I feel ok, but I took some stims this morning in attempt to avoid the lethargy I was feeling last week.
 
xjsynx said:
All is not OK; last night was disastrous :frustrate
I guess this mean my decline is stronger than my flat, anybody have any comparisons of their flat to decline press? I had felt it was the same, but I guess not...[/COLOR]

[/list]
Click to expand...

Flat is typically weaker than decline because decline puts far less strain on your shoulders letting your chest and tris handle more of the weight that they can handle. Thats why normally people only do one or the other.
 
Etomic said:
Flat is typically weaker than decline because decline puts far less strain on your shoulders letting your chest and tris handle more of the weight that they can handle. Thats why normally people only do one or the other.
Click to expand...

Makes sense, but I figured flat would be stronger or at least just as strong, because of the aid of shoulders, tri's and chest. Oh well, it appears I have about a 10-15% drop in poundages from Decline>Flat>Incline, strongest to weakest respectively.
 
week[2]day[2]

Day 2 – Upper body horizontal dominant
Pre-WO .5 hour prior - 3 scoops Xtend + 1 scoop Poseidon + 3 caps Incarnate + 3-AD + Reset AD + Clear shot (2 servings)
Peri-WO - 7 scoops Xtend + 1 scoop Poseidon
Post-WO - Replenish + AP + 3 caps Incarnate + 3-AD

A1) Bench press 6/5,4,3,5,4,3/60s 40x0
  1. 245x5
  2. 250x4
  3. 255x3
  4. 245x5
  5. 250x4
  6. 255x3

Maintained strength throughout

A2) Seated rowing to mid pec line w/rope 6/4-6/60s 3210
  1. 137.5x6
  2. 137.5x6
  3. 137.5x6
  4. 150x6
  5. 150x6
  6. 162.5x6

Weight felt good

B1) Low-incline DB press 4/4-6/60s 30x0
  1. 100x6
  2. 100x4
  3. 95x6
  4. 95x6

Need some 97.5 dbs

B2) Seated rowing to low abdomen 4/4-6/60 3210
  1. 200x6
  2. 210x6
  3. 210x6
  4. 210x6

C1) Close-grip bench press 6/5,4,3,5,4,3/60s 40x0

  1. 190x5
  2. 195x4
  3. 205x3
  4. 195x5
  5. 200x4
  6. 205x3

C2) Wide grip preacher curl 6/4-6/60s 3030
  1. 75x6
  2. 80x6
  3. 80x6
  4. 85x6
  5. 85x6
  6. 85x6

D) Bent over lateral raise (Thumb towards the floor) 4/8-10/45s
  1. 15x10
  2. 20x10
  3. 25x10
  4. 25x10

Day 2 training conclusion
  • Lethargy wasn't too much of an issue today, since I started taking stims during the day
  • Clear Shot smells like PVC and has a weird burning flavor. No crazy energy really felt, but I had a solid workout and sweated almost as much as I do with RPM, but this could be because of the 3-AD
  • No crazy strength gains, but moderate gains that are typical
  • Shoulder feels good, even after heavy pressing where my shoulder feels a little weak.
 
Yesterday was an off day, but I thought about working out since I missed over the weekend...But day 3 is usually an off day, so I took it off.

Tomorrow night, I will sample Ragnarok, which I have had quite sometime, but wanted to save it for a regular workout instead of my metabolic workouts I had been doing at the time I received the sample.
edit:Had took my sample with me to work and forgot it :sad:

Synopsis
  • Still feeling hot
  • Bumping 3-AD dosage up to five caps today
  • Lethargy has gone away thanks to Reset (3 ed) + Poseidon + stims; however, eyes feel heavy
  • Strength other than bench press (mental issue) has gone up
  • Joints feel good
  • Weight is around 187, will take measurements at the end of the week
 
Last edited:
xjsynx said:
Yesterday was an off day, but I thought about working out since I missed over the weekend...But day 3 is usually an off day, so I took it off.

Tonight, I will sample Ragnarok, which I have had quite sometime, but wanted to save it for a regular workout instead of my metabolic workouts I had been doing at the time I received the sample.

Synopsis
  • Still feeling hot
  • Bumping 3-AD dosage up to five caps today
  • Lethargy has gone away thanks to Reset (3 ed) + Poseidon + stims; however, eyes feel heavy
  • Strength other than bench press (mental issue) has gone up
  • Joints feel good
  • Weight is around 187, will take measurements at the end of the week
Click to expand...

Sounds like things are moving along very nicely. Keep up the great logs my friend! ;)

Workin
 
Week 2

Day 4 – Lower body hips dominant
Pre-wo 1 hour prior - 5 caps RPM
Pre-wo .5 hour prior - 1.5 scoops Vendetta + Incarnate + Rest AD + 3-AD + Poseidon
Peri-wo - 6 scoops Xtend + Poseidon (heaping scoop)

Post-WO - Replenish + Incarnate + Rest AD + 3-AD + Poseidon

A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
  1. 215x5
  2. 225x4
  3. 235x3
  4. 225x5
  5. 235x4
  6. 255x3

Felt good. Nearing my max efforts

B) Leg press with feet high on pad 5/5x1/120s 31X0
  1. 720x1, 630x5
    Weight didn't feel right. Have to mess with the seat
  2. 680x5
  3. 685x5
  4. 685x5
  5. 690x5
I don't like machines, and today the movement just felt weird

C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
  1. 115x6,4,4
  2. 115x6,4,3
  3. 117.5x5,3,2

D) Standing leg curl 3/6-8/120s 32X0
  1. 40x8
  2. 40x8
  3. 40x8
Legs peaked, the first two excercises last workout. I was good to go today

Day 2 training conclusion
  • I actually wasn't mentally ready to lift today, and had to force myself to the gym. But once I was there, I had a great leg workout
  • Some good strength increases from last workout
  • Recovery between sets is great
 
xjsynx said:
A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
B) Leg press with feet high on pad 5/5x1/120s 31X0
C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
D) Standing leg curl 3/6-8/120s 32X0
Click to expand...

Nice workout, J. Can you explain the bolded numbers? I'm lost :think: Probably should of asked when you started the log, huh?! :lol:

Thanks!
 
thewilman said:
Nice workout, J. Can you explain the bolded numbers? I'm lost :think: Probably should of asked when you started the log, huh?! :lol:

Thanks!
Click to expand...

Thanks

I write my workouts in the following format SET/REPS/REST TEMPO
I got this technique from Charles Poliquin

A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
Here I do 6 sets
1st set target is 5 reps
2nd set is 4 reps
3rd set is 3 reps, etc...

I reset 120 seconds before the next set

TEMPO aka TUT Time under tension (another Poliquin principle) as follows Eccentric(negative)/Isometric/Concentric/Isometric

So 40X0 Means, 4 seconds duration for the negative portion of the lift, no pause, X for explosive, and 0 for pause at the top

B) Leg press with feet high on pad 5/5x1/120s 31X0

The rep scheme for this is a Classic Cluster. The weight is 85-90% max. You do one rep, rest 10 sec, then repeat, until you reach 5 reps.

C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
This rep scheme is a rest/pause technique. I do 4-6 reps + rest 10 seconds + max amount of reps with same weight + 10 sec rest max amount of reps with same weight
 
Thanks J...makes much more sense to me now. :D

Hey, I checked out Of The Son...dude, that is some serious hardcore stuff, I guess that's why it's called praisecore :D

Great message, just wish I could understand it! LOL

I guess I'm too old, Brother!
 
thewilman said:
Thanks J...makes much more sense to me now. :D

Hey, I checked out Of The Son...dude, that is some serious hardcore stuff, I guess that's why it's called praisecore :D

Great message, just wish I could understand it! LOL

I guess I'm too old, Brother!
Click to expand...
Charles Poliquin principles helped me out the most, more so than any supplements. Now I am just trying to get back to where I was 6 years ago.

Of the Son is one of my favorite bands, and so you can understand them and other Christcore bands: Invalid Link Removed Check out Auguts Burns Red.
 
rpen22 said:
I know this wasn't directed at me, but I did it anyways and I'm glad I did. Good call. I'd never actually listened to them until just now. :thumbsup:
Click to expand...

The screaming freaks me out :o :toofunny:

I guess I'm just not that hardcore :head:
 
rpen22 said:
I know this wasn't directed at me, but I did it anyways and I'm glad I did. Good call. I'd never actually listened to them until just now. :thumbsup:
Click to expand...

How dare you!!!!!! j/k

:icon_lol:

ABR is #1 on my top ten list right now.

Maybe my log should turn into a music review thread :head:

Invalid Link Removed
 
Week 2

Day 5 – Upper body vertical dominant

Pre-Workout
  • hour prior - 1 cap 3-AD + 4 caps RPM w/ GFJ
  • .5 hour prior - Xtend + Poseidon + Ragnaork sample
Peri-WO
  • 6 scoops Xtend + 1 heaping scoop of Poseidon
Post-WO
  • Replenish
  • Incarnate
  • Reset AD
  • 3-AD


A1) Push press 6/5,4,3,5,4,3/60s 30X0
  1. 145x5
  2. 150x4
  3. 155x3
  4. 150x5
  5. 155x4
  6. 160x3
My rotor cuff was saying hey take it easy...

A2) Weighted Close-grip chins 6/4-6/60s 32X0
  1. BWx7
  2. BWx8
  3. BWx8
  4. BWx8
  5. BWx8
  6. BWx8
Bumped the reps up. Did these with ease, but shoulder was suspect

B1) High incline DB press 4/4-6/60 40X0
  1. 95x4
  2. 95x6
  3. 95x2 60x6
  4. 60x6
I usually do a few warm-up sets, but this time I figured I would just jump up weight, and that I should be warm from the previous excercises. Could have been a mistake. First set sucked, 2nd set was on, third set my shoulder gave out and I had to throw the weight or else it might have took my arm with it...So I backed off after that
B2) Wide-grip lat pulldown behind head 4/4-6/60 3010
  1. 170x6
  2. 170x6
  3. 120x6
  4. 120x6
Shoulder felt tight, and after the 3rd set of inclines, I backed off...
C1) Decline skull crushers 6/5,4,3,5,4,3/60s 3110
  1. 60x6(4)
Right arm felt tweaked so I backed off the remaining workout

C2) Standing barbell curl 6/4-6/60 3030
  1. 60x6(4)

D) Upright rowing 4/8-10/45 3020
  1. 0

    Day 5 training conclusion
    • at 5 caps of 3-AD, lethargy is killing me. This is my 3rd crappy workout in a week. Yesterday I didn't want to go, but I was able to squeeze out a solid workout. Tonight was different.
    • No more 3-AD pre-wo. I want to see how my workouts are with no 3-AD, because even with RPM, I am losing my edge
    • Shoulder and right arm feel fine today, just a little sore, so I am glad I did back off towards the end of the workout.
 
xjsynx said:
Day 5 – Upper body vertical dominant

Pre-Workout
  • hour prior - 1 cap 3-AD + 4 caps RPM w/ GFJ
  • .5 hour prior - Xtend + Poseidon + Ragnaork sample
Peri-WO
  • 6 scoops Xtend + 1 heaping scoop of Poseidon
Post-WO
  • Replenish
  • Incarnate
  • Reset AD
  • 3-AD


A1) Push press 6/5,4,3,5,4,3/60s 30X0
  1. 145x5
  2. 150x4
  3. 155x3
  4. 150x5
  5. 155x4
  6. 160x3
My rotor cuff was saying hey take it easy...

A2) Weighted Close-grip chins 6/4-6/60s 32X0
  1. BWx7
  2. BWx8
  3. BWx8
  4. BWx8
  5. BWx8
  6. BWx8
Bumped the reps up. Did these with ease, but shoulder was suspect

B1) High incline DB press 4/4-6/60 40X0
  1. 95x4
  2. 95x6
  3. 95x2 60x6
  4. 60x6
I usually do a few warm-up sets, but this time I figured I would just jump up weight, and that I should be warm from the previous excercises. Could have been a mistake. First set sucked, 2nd set was on, third set my shoulder gave out and I had to throw the weight or else it might have took my arm with it...So I backed off after that
B2) Wide-grip lat pulldown behind head 4/4-6/60 3010
  1. 170x6
  2. 170x6
  3. 120x6
  4. 120x6
Shoulder felt tight, and after the 3rd set of inclines, I backed off...
C1) Decline skull crushers 6/5,4,3,5,4,3/60s 3110
  1. 60x6(4)
Right arm felt tweaked so I backed off the remaining workout

C2) Standing barbell curl 6/4-6/60 3030
  1. 60x6(4)

D) Upright rowing 4/8-10/45 3020
  1. 0

    Day 5 training conclusion
    • at 5 caps of 3-AD, lethargy is killing me. This is my 3rd crappy workout in a week. Yesterday I didn't want to go, but I was able to squeeze out a solid workout. Tonight was different.
    • No more 3-AD pre-wo. I want to see how my workouts are with no 3-AD, because even with RPM, I am losing my edge
    • Shoulder and right arm feel fine today, just a little sore, so I am glad I did back off towards the end of the workout.
Click to expand...


  1. Sorry to hear about the intense lethargy xjsynx. I'll be interested to see if eliminating the pre-workout dose helps. Keep us posted. ;)

    Workin
 
xjsynx said:
I feel good today, but man, when it sets in it is lights out...
Click to expand...

Hahaha it's a real killer aint it! Atleast my results are so good I'm happy to endure the sides. I had to take 2 doses of rpm today just to get through work and another dose to make it to the gym. Now I feel some degree of clarity through all the foggyness and lightheadedness :rofl:
 
1HP said:
Hahaha it's a real killer aint it! Atleast my results are so good I'm happy to endure the sides. I had to take 2 doses of rpm today just to get through work and another dose to make it to the gym. Now I feel some degree of clarity through all the foggyness and lightheadedness :rofl:
Click to expand...

Yeah, and 5 caps (750mg) is too much for me.
I am also going to be introducing EpiDrol, so i actually might drop down to 3 caps.

But keep up the log :drunk:
 
xjsynx said:
Yeah, and 5 caps (750mg) is too much for me.
I am also going to be introducing EpiDrol, so i actually might drop down to 3 caps.

But keep up the log :drunk:
Click to expand...

i felt great @ 5 caps . i was lethargic most of the day but @ gym time i felt great. ifi get a chance of doing a cycle with this again i might do a 4/5/6/6 cycle
 
Zombie said:
i felt great @ 5 caps . i was lethargic most of the day but @ gym time i felt great. ifi get a chance of doing a cycle with this again i might do a 4/5/6/6 cycle
Click to expand...

Not me. Not sure what is going on in the gym. I am paying attention close to me pre-wo meal. Usually once I am in the gym I am fine, but it is getting harder and harder, because I get so daymn tired. Then work doesn't help either.

Maybe I should stop posting and get my ish done early so I can go home early...yeah right, they would just find more work for me :rofl:
 
xjsynx said:
Yeah, and 5 caps (750mg) is too much for me.
I am also going to be introducing EpiDrol, so i actually might drop down to 3 caps.

But keep up the log :drunk:
Click to expand...

lol you own me bigtime. I'm at 6 caps 11-oxo (450 mg w/o that absorption thingy). But I'm going to do 8 caps today! Bring it on :whip:
 
Week 3 Day 1

Week 2 Day 6
Day-off
Took first dose of EpiDrol 10mg + 1 scoop Chocolate Ultra Peptide w/1 scoop Chocolate Peanut butter cycle support

Day 1 – Lower Body quads dominant
The lil lady wanted to lift early and I figured I better since I am getting ready to work on my vehicle which just snapped a ujoint, but I digress...

No solid breakfast

1 hours pre-wo - 3 scoops Xtend + Poseidon + 6 caps RPM
.30 hour pre-wo - 1.5 scoops Vendetta + Incarnate + 20mg EpiDrol
Peri-wo - 6 scoops Xtend + Poseidon
Post-wo - Replenish + Incarnate + 3-AD

A) Full (a55 to calves) Back squat 6/5,4,3,5,4,3/120s
  1. 285x3
  2. 285x3
  3. 285x3
  4. 275x5
  5. 280x4
  6. 285x3
Weight felt super heavy. Energy was there, but I don't think my CNS was up and running at full capacity yet

B) Classic cluster Leg press 5/5x1/120s 40x0;
  1. 720x(5x1)
  2. 720x(5x1)
  3. 730x(5x1)
  4. 730x(5x1)
  5. 740x(5x1)
Started to feel stronger.

C) Hack squat 3/4-6 + max + max/120s 30x0 (Rest/pause 4-6RM, 10 sec., max reps, 10 sec, max reps);
  1. 320x6+4+4
  2. 320x6+5+4
  3. 320x5+3+2

D) Alt. DB lunges 3/6-8/120s 3010;
  1. 50x8
  2. 50x8
  3. 55x6

Day 1 training conclusion
  • I struggled with squats, but the remaining excercises felt strong. I read before, the best time to lift is 3 hours after you awake, because this is when your CNS is at it's strongest.
  • I will be dropping the dose of 3-AD to 3 caps since I will be adding EpiDrol to the mix
  • I will do another set of measurements to see where I am at.
 
xjsynx said:
Week 2 Day 6
Day-off
Took first dose of EpiDrol 10mg + 1 scoop Chocolate Ultra Peptide w/1 scoop Chocolate Peanut butter cycle support

Day 1 – Lower Body quads dominant
The lil lady wanted to lift early and I figured I better since I am getting ready to work on my vehicle which just snapped a ujoint, but I digress...

No solid breakfast

1 hours pre-wo - 3 scoops Xtend + Poseidon + 6 caps RPM
.30 hour pre-wo - 1.5 scoops Vendetta + Incarnate + 20mg EpiDrol
Peri-wo - 6 scoops Xtend + Poseidon
Post-wo - Replenish + Incarnate + 3-AD

A) Full (a55 to calves) Back squat 6/5,4,3,5,4,3/120s
  1. 285x3
  2. 285x3
  3. 285x3
  4. 275x5
  5. 280x4
  6. 285x3
Weight felt super heavy. Energy was there, but I don't think my CNS was up and running at full capacity yet

B) Classic cluster Leg press 5/5x1/120s 40x0;
  1. 720x(5x1)
  2. 720x(5x1)
  3. 730x(5x1)
  4. 730x(5x1)
  5. 740x(5x1)
Started to feel stronger.

C) Hack squat 3/4-6 + max + max/120s 30x0 (Rest/pause 4-6RM, 10 sec., max reps, 10 sec, max reps);
  1. 320x6+4+4
  2. 320x6+5+4
  3. 320x5+3+2

D) Alt. DB lunges 3/6-8/120s 3010;
  1. 50x8
  2. 50x8
  3. 55x6

Day 1 training conclusion
  • I struggled with squats, but the remaining excercises felt strong. I read before, the best time to lift is 3 hours after you awake, because this is when your CNS is at it's strongest.
  • I will be dropping the dose of 3-AD to 3 caps since I will be adding EpiDrol to the mix
  • I will do another set of measurements to see where I am at.
Click to expand...

I envy your leg press. Nice work. I cant wait to try this.
 
Hey,

Last friday and saturday I changed my dosing from 3 x 150mg to 2 x 225 mg and no lethargy. I'm not 100% sure yet if thats the key (for me), I did 3 x 150 again yesterday and lethargy hit late afternoon. I'm taking 3 x 150 today and tomorrow 2 x 225 again. I'll keep you posted.
 
1HP said:
Hey,

Last friday and saturday I changed my dosing from 3 x 150mg to 2 x 225 mg and no lethargy. I'm not 100% sure yet if thats the key (for me), I did 3 x 150 again yesterday and lethargy hit late afternoon. I'm taking 3 x 150 today and tomorrow 2 x 225 again. I'll keep you posted.
Click to expand...

Thanks for the feedback.

I dropped the dosage to 3 caps (450mg), I will see how that works out.
 
Well, I still feel denser from mid-ab up, and below the waist, but my mid-section feels bloated and puffy. I did up the carbs, and it seems like I am not handling them at all. However, I have been liberal with the carbs and timing, looks like I am paying the price, so I will be looking to tighten my carb intake up.
 
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