3-AD recomp log

Not sure if I missed it but what is your weight before/after use of 3ad/11 oxo?
 
metroba said:
Not sure if I missed it but what is your weight before/after use of 3ad/11 oxo?
Click to expand...

190. It dropped to 187 at the lowest. Keep in my mind I did not diet down, and I did no cardio, and my strength gains kept coming. I also lost about .5" around the stomach and .25" around the waist. Although I felt bloated. Proally because I've been slamming my diet root beers, since workin said it was ok :toofunny: NOT!

Darn it workin, I really notice the bloating now!!!!

I am now up to 195, and feel solid! I feel strong, but thanks to a bum wrist my upper body workouts have been modified. But my legs are getting strong :squat:

I have my 2nd and last leg routine for this phase tonight, so I pumped up to see how it goes, because I am pretty maxed out with my RDL's.
 
good work. Nice gains/fat loss. Im excited to try 11-oxo.
 
Modified - Upper body horizontal dominant workout

Pre-WO(hour prior) 8 Caps RPM
Pre-WO(30m prior) Vendetta + SyntheSIZE + Poseidon + 20mg EpiDrol
Peri-WO 6 scoops Xtend + 2 heaping scoops Poseidon

A1)Combo DB/cable Press 6/4-6/60s
Weight(dumbbell/cable)xRep
  • (35/40)x12
  • (35/60)x8
  • (40/60)x6
  • (40/60)x6
  • (40/70)x4
  • (40/70)x4
//Wrist felt sore doing bench press, therefore, I did not want to take the chance of further injuring it, or delay the healing. So, I went with the DB/Cable combo, which felt great, but could not rotate the db's without further straining the wrist. I got a good stretch and paused 2 seconds at both isometric positions.

A2)Seated Rowing to pec line 6/4-6/60
  • 150x6
  • 160x6
  • 160x6
  • 160x6
  • 170x6
  • 170x6

B1)Low Incline cable fly/press combo 4/4-6/60
  • 80x6
  • 80x6
  • 80x6
  • 80x4
//Lift should have been with DB's, but have issue lifting heavy weights with the wrist. So, I opted for cables, and on the positive movement, I pressed the weight up, and the negative I did a 4 second lowering fly, with a 1 second isometric pause.

B2)Seated Rowing To ab 4/4-6/60
  • 210x6
  • 215x6
  • 215x5
  • 215x5

C1)Instead of close-grip bench opted for rev tri-pulldowns
6/4-6/60
  • 50x8
  • 60x8
  • 70x8
  • 80x6
  • 80x6
  • 80x6
//80 was the max weight my wrist could handle.

C2)Instead of Preacher Curl opted for rev ez bar curls 6/4-6/60
  • 65x8
  • 75x8
  • 80x8
  • 85x6
  • 85x6
  • 85x6

D)Bent-over Lat-Raise(pronated grip) 4/8-10/45
  • 25x10
  • 25x10
  • 25x10
  • 25x10

Synapsis
  • Workout was actually quite good, even though I could not do the main lifts because of my wrist. I have been tapping my wrist, and it is slowly getting better. I just wish I knew where my Incarnate was? Was moving my office and can't find it :frustrate:
  • A little disapponited that this was my last workout for this phase for the horizontal dominant. Could test my overall strength gain.
  • 40mg of EpiDrol has strength going up and no notice of any negative sides, other than oily skin. Will bump up the Poseidon.
    Thanks for the feedback Invalid Link Removed.
  • Libido seems fine.
  • Aggression is up, and had a few comments about me being real short and acting like an a55.
 
Day 4 – Lower body hips dominant
Pre-wo 45 minutes prior - 8 caps RPM + 20mg EpiDrol + Retain 2
Pre-WO 15 minutes prior - Vendetta + SyntheSIZE + Poseidon
Peri-wo Xtend + Poseidon
Post-WO - Vendetta + SyntheSIZE + Retain 2

A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
  1. 245x5
  2. 250x4
  3. 255x3
  4. 185x5
  5. 195x4
  6. 205x3

Grip went fast. Not sure if the rev curls impacted my grip or not. I think I will have to set my pride aside and use straps, because 255 felt let but couldn't hold the bar because of grip and sweat.

B) Leg press with feet high on pad 5/5x1/60s Rest was designed for 120s, but recovery was on!
  1. 720x5
  2. 810x5
  3. 810x5
  4. 810x5
  5. 810x5
Felt strong. 2 minute rest seemed too long; I was ready to go <60 seconds

C) Lying leg curl 3/4-6 + max + max/60s (Rest/pause)
  1. 145x5,3,2
  2. 145x6,3,1
  3. 130x6,3,2
This was the flat leg curl, and not the 45 angle, and knocked down recovery time 60s

D) Standing leg curl 3/6-8/60s 32X0
  1. 60x8
  2. 60x8
  3. 60x8
Once again I knocked down recovery time

Day 2 training conclusion
  • Day 14 EpiDrol
  • Stength and recovery is tip top right now. I feel like I can do more, but in reality my muscles are shot.
  • Huge weight increases on all lifts!
  • This was the last workout for hip dominant for this phase
 
Hey xj, keep up the good work! Are you still having the problem with greasy forehead and pimples?
 
Well I am off to Cabo San Lucas Tomorrow (July 16th)

The last workout was improvised since the wrist is still giving me issues with pressing movements, but I am able to do other bb movements i.e. curls & extensions.

When I get back from Cabo, my PCT will begin, and I will post final results from my cycle.
 
xjsynx said:
Well I am off to Cabo San Lucas Tomorrow (July 16th)

The last workout was improvised since the wrist is still giving me issues with pressing movements, but I am able to do other bb movements i.e. curls & extensions.

When I get back from Cabo, my post cycle therapy will begin, and I will post final results from my cycle.
Click to expand...
HAVE FUN!
 
xjsynx said:
Well I am off to Cabo San Lucas Tomorrow (July 16th)

The last workout was improvised since the wrist is still giving me issues with pressing movements, but I am able to do other bb movements i.e. curls & extensions.

When I get back from Cabo, my post cycle therapy will begin, and I will post final results from my cycle.
Click to expand...

Late
 
xjsynx said:
Well I am off to Cabo San Lucas Tomorrow (July 16th)

The last workout was improvised since the wrist is still giving me issues with pressing movements, but I am able to do other bb movements i.e. curls & extensions.

When I get back from Cabo, my post cycle therapy will begin, and I will post final results from my cycle.
Click to expand...

If you could also comment on any hair loss (if you are suseptable), shrinkage or other negative side effects you experienced on this cycle it would be enlightening. Thanks for the detail.
 
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