3AD, Icon One, Icon 11, Arimahex recomp run

[LeanEngineer]

a 5k jog when I get done with work tomorrow, in the rain

Probably will keep you a lot cooler to. Right now where I'm at I take a walk for 5 minutes and I'm sweating cause it's so hot outside.

 

[subweevil]

Well, didn't get my jog in, it was a downpour here for a bit since I got off late today, went and hit legs and traps, arms were still a bit spanked, CNS hadn't recovered yet. My grip strength was waaaay off. Bunch of leg extensions and leg curls, all isolateral, resting the one leg just long enough to knock out a set on the otehr one, then back at it. No real strength bumps here, but was definitely able to push the pace more than I hade been nearly a month ago. Last set was a drop set each, trying to get 10 reps per drop. In between sets, was hitting dumbbell and cable shrugs. Onto the hack squat, started with 315 and a pin up from the bottom, so no ATG for me. Wanted more glute focus and hamstring, should have done that on leg press instead looking back. Anyways, only got 9, rested and kept repping til 1, then stripped it to 1 plate a side and just widow makered it out. 10 mins LISS cardio, was totally gassed and keeping my eyes focused and open was becoming a dangerous challenge. Got back home and hit up buncha tuna, veggies and lots of fresh fruit. Nice big 'ole protein shake is on the way pre-bed before I watch Happy Gilmore 2. Looking at the pics, I'm pleased at the progress I'm making and it's been getting noticed over the last week, so that tells me I'm doing something right. If I flex a bit, got pretty good upper middle back detail coming in, sideways, I'm happy with it! Wish I could lose these stupid love handles, although they are shrinking. The front comes off relatively easy, but damn, the back ones are like trying to herd cats.

 

[LeanEngineer]

pre-bed before I watch Happy Gilmore 2

I haven't watched it yet but heard it's good.

 

[subweevil]

Got stuck answering work emails that drug on so no Happy Gilmore 2, will try for today. Arms and 10 mins cardio this morning, going back in later today for some more cardio if it's raining, otherwise, gonna bomb a trail on my bike. Really good workout with arms, 1 giant set of crucifix curls, same weight as last week, start with 10 reps, go til I can only get 2, then drop and back up to 10, last set aiming for 20. Same for Triceps, overhead cable extensions. Mixed in some shrugs here and there when the pump got too much. Did some shrugs after, was feeling it so did some dips til failure and alternating dumbbell curls (can't remember last time I did these) til failure as well. It passed the earlobes test, where you can't touch your earlobes, so great pump and workout. Some people have been asking about application areas, and there's A LOT to apply in the morning. I'm using arms, chest and thighs, spreading everything as thinly as possible. Nighttime, it's usually chest for Arimahex, and forearms, tops of feet/ calves for Icon 11. No drying out to report, so all good.

I haven't watched it yet but heard it's good.

Finger crossed that today is the day!

 

[subweevil]

Happy Gilmore 2 wasn't bad, can't believe it's been that long since the first one.

Workout today was 10x10 on machine pullovers and incline chest press, with front, side and back shrugs every 2 sets. I do the shrugs to front, when I get tired, I switch to the sides, then step forward and shrug, these are done in the cable crossover machine. I switch up the order each time with the shrugs. Strength and reps are staying the same, despite being down several pounds and cutting so I'll gladly take it. Intra set recovery was notably better today vs last weeks routine. Fantastic pumps and the loads felt lighter. Some buds showed up and wanted me to hit back with them, so I added in some close D grip flexion rows, haven't done these for a bit and was able to get another 10lbs on them! Love the stretch these provide, through the whole range of motion. Hit 20 minutes LISS cardio and called it a day. Guys want me to hit legs with them tomorrow, we'll see how these bad wheels perform.

 

[subweevil]

Legs today, hit forearms while I waited for the guys. Pumps seemed to have normalized now, and I've also gotten used to them. They are still waaaaay more than off cycle. Hard to hold onto anything after forearms workout. Guys wanted to go straight to leg press after we stretched, warmed up to 4 plates, they just did straight sets, I opted for a giant set like I've been doing of 10 reps rest, get at least 2 reps, then when I can't get 2 reps. strip plate/or drop weight and repeat until last set for 20 widowmaker reps. Guys are half my age and chuckling the whole time. Legs felt stupid pumped and like wet noodles, looked all my age and then some walking around for a few minutes after. Went then for straight sets on leg extensions and leg curls, this is reverse to what I usually do, as I like to pre-exhaust legs so I'm not needing as much weight for press/squats to save my aching knees, hips and ankles. Went well, good pump and bumped up an extra 10lbs on both. Will see if that holds, as last couple days haven't gotten as many steps in, still doing the same cardio though. If it holds for next time, I'll chalk it up to this stack. Guys bounced out and I hit cardio for 20 minutes LISS. Legs were really pumped, so it felt good and bad at the same time lol. Tomorrow, throwing down shoulders and back, mixing in some shrugs.

 

[Smont]

May I ask how old you are?

And good job on legs, I try to always add some intensity techniques or a set extender of some sort with legs. I find legs are far more likely to make someone bitch out before the important reps, rest pause, drop sets, 20 rep straight sets, most of us don't train our legs nearly hard enough, myself included. Those set extenders and intensity techniques are a great way to push yourself a little bit harder. It's funny, with delts I can push set after set up to 50+ reps , or do 20-30 rep sets with drop sets ect.

With legs I find myself tapping out with lots of reps in the tank still. I see guys in the gym rack the weight with probably 10 reps left in the tank

 

[LeanEngineer]

, I opted for a giant set like I've been doing of 10 reps rest, get at least 2 reps, then when I can't get 2 reps. strip plate/or drop weight and repeat until last set for 20 widowmaker reps.

You'd have to wheelchair me out of the gym if I did this

 

[subweevil]

May I ask how old you are?

And good job on legs, I try to always add some intensity techniques or a set extender of some sort with legs. I find legs are far more likely to make someone bitch out before the important reps, rest pause, drop sets, 20 rep straight sets, most of us don't train our legs nearly hard enough, myself included. Those set extenders and intensity techniques are a great way to push yourself a little bit harder. It's funny, with delts I can push set after set up to 50+ reps , or do 20-30 rep sets with drop sets ect.

With legs I find myself tapping out with lots of reps in the tank still. I see guys in the gym rack the weight with

You can ask lol. I'm 51 this year, old enough to remember the OG days on this forum, lurked a lot but never participated much. Thanks to guys like you for keeping it alive and dropping knowledge on the daily! Always try to check out any of your posts. Fully agree with the intensity, I feel a lot of people make up for the intensity with volume, when if they just went all out for a few sets, they'd get better results with less time. I love rest/pause, actually did it just today. Guy who is way bigger than me asked me what I was doing today, told him shoulders and back and he said "Good, let's go crush it!" so we did. I've had a few people hitting me up for workouts, love it when that happens totally unexpected, I go to the gym to grow and adapt. I will vary it up with a 10x10 week or 2 hitting opposing muscle groups that day each for 10x10, then go into a week or 2 of rest pause, using isolations for pre-exhaust so I'm not throwing around such heavy weight. Okay, that's a lie, I still go as heavy as I can't lol. I just love leaving it all there, not being able to pick up a bar. Delts are small, so I feel they recover fast, you definitely have a set on ya, bravo! I spam all kinda side laterals like a whore on coke and just don't put on the size. The guy was commenting today why he wanted to workout with me was to see what I had since I'm a lot older and much lighter. I was able to keep up with him weight wise and rep wise:

Mike's ( that's the random dude) Shoulder workout
Shoulder warm up:
Stretchy band and isolation raises for front, side, rear. I am one of those people who cant' warm up, I have to grip it and rip it, so I was worried my workout was gonna suck.

7 sets smith machine shoulder press to the chin, then almost lockout, stopping before you run out of delt tension. Was worried about this since I went for broke on the converging chest press Monday and PR'd, then pushed a bit more with 2 forced reps.

1st set straight set 10-12
2nd set rest pause, put it up, 3 count down to the pins, rest it, then press it back up, repeat for 6-8. This is a different rest pause for me, as I'm used to using my 6 rep max and doing sets of 5,4,3,2,1 then a widowmaker and deep stretch/ static hold at the end.
alternate sets until 6
set 7 partial reps until you can't, after dropping the weight by 75% (I would have dropped by less and done another 1-2 sets)
after each set we were doing some kinda variation of rear delt raises, can't remember what he called em.

3 sets side laterals - good sign is I can do 40's for 2 sets, then have to go unilateral to get3-4 sets. 25's were pushing it lol, so that's a good sign I got worked.
2 sets gorilla rows - same here, 40's but downgraded to 30's. I really love these, one of my favorites. Like an upright row, but better range of motion, feel and not as ouchy to my old man shoulders (no issues yet)

Left me pretty spent and out of time for back. I had seen him workout before and always wondered about the low amount of weight he was using, this workout showed why. Clearly all about time under tension and explosion, we didn't go heavier than a plate of 45 and a plate of 25 per side, those lateral thingies were 30lbs. Always do opposing muscle groups for balance, so was bummed but am doing some pullups at home. Great pump felt like I did some work and was surprised I was as fresh as I was for pressing, got away from it to be more focused and rested for chest. Manage to keep up my workout buddy for the day, got some chuckles from the regulars. Was grateful and felt honored to just randomly crush it, made my day and that's why I love the gym! Pretty sure I'm down another pound, this cut has been painless thus far. Thanks everyone for contributing and following along, that's what makes this community great!

 

[subweevil]

You'd have to wheelchair me out of the gym if I did this

Yeah, my wheels are shot from earlier in my life, zero regrets. I posted up the scars on my one leg. I feel bad cause it upsets my daughter when she sees my right ankle the size of a grapefruit. I don't hobble around on it, she just notices it. It swells up real bad even with a compression sock, but actually doesn't hurt too much. Pretty sure in end of September/ October I'm going to try BPC/ TB localized for it and see. I mainly do biking, running(I'm an idiot I know), walking, and leg extensions/ leg curls to save my ankles, and then press so I pre-exhaust and don't need as much weight. I have been known to get into it like the leg workout I just did, but I try and pace myself for that, especially while cutting. Big fan of using it to break a plateau.
Am I disappointed with some of my choices, yeah, but I don't regret a single one. I did the best with what I could at the time and accept the responsibilities of those decisions I made. I feel people confuse regret and disappointment. Sounding all philosophical and stuff, you have to resolve the disappointment or it will turn into regret and take off from there.

 

[subweevil]

May I ask how old you are?

And good job on legs, I try to always add some intensity techniques or a set extender of some sort with legs. I find legs are far more likely to make someone bitch out before the important reps, rest pause, drop sets, 20 rep straight sets, most of us don't train our legs nearly hard enough, myself included. Those set extenders and intensity techniques are a great way to push yourself a little bit harder. It's funny, with delts I can push set after set up to 50+ reps , or do 20-30 rep sets with drop sets ect.

With legs I find myself tapping out with lots of reps in the tank still. I see guys in the gym rack the weight with probably 10 reps left in the tank

Just thought of something I told the munchkin. She said she did a crappy workout when I asked her, and I said that's fine, you know why honey? She asked and I said, even if you do a garbage workout, if your consistently doing it, you will make progress, just not as fast but you will make progress. This was the day she said she didn't feel like the gym, so she said we really needed to go. Proud dad moment.
By no means am I criticizing YOUR workouts, not even a question. It's your last sentence about guys leaving so much in the tank, day in and day out. Those are the same guys that aren't consistent. I feel one reason they leave so much untapped is they never push themselves or workout consistently enough to know what they can do. Every day is like the first day for them lol.

 

[subweevil]

Definitely down a pound, will post pics Saturday. Company picnic at Del Grosso's ( for those that know PA), I'll resist the food til' I get home. Damn funnel cakes!!

Good arm workout, only 2 sets. Buddy showed up and I introduced him to high intensity. 1 set each bis/tris. Some warm ups for a few reps, then onto the sets.

Bis - crucifix curls 10 slow reps to failure, rest a few seconds, then rep it out again, keep repeating until you can only get 2 reps, then drop it to get 10 (or close) to failure rest a few seconds, then rep it out again, keep repeating until you can only get 2 reps, then repeat like the first set until last drop, then rep out 20, however long it takes. After 20, let your arms fully extend for another rep, then hold the stretch for as long as possible. Done. Pump was sick and we could curl ANY weight at all. Took a bit since he never had done this, so he overshot some reps here and there. Told me that was the most brutal bicep workout he ever did and the most his arms had ever been pumped. Jokingly told him to curl anything and he just laughed and shook his head. First set is the only slow tempo one, to really hit the time under tension. Made it even harder by telling him to keep his wrists fully supinated the whole time and to stand more forward of the cables so he had to fight it.

Tris- same workout as Bis, just overhead flared elbow extensions. These definitely hit a different angle for me, but having done them several times, the just don't seem to hit as much of my triceps as I like, although they do hit the stubborn area, so I mixed up some traditional and bingo.

We had some extra time due to the high intensity so extra credit:

Forearms: 2 sets reverse behind the back curls, 2 sets front forearm raises all to 20 reps, then 1 set of wall finger push pushups, using your fingers to push yourself off the wall, then back to palms flat against the wall, repeat. Everyone HATES these lol.

But wait, there's more! He said his triceps didn't feel as crushed, so we went to the seated triceps press down machine. He loaded what he normally does, (the stack) and nothing happened. Dropped 40lbs and still nothing. He wound up dropping 80 lbs lol and was able to squeeze a few reps out. I did the same. He was chuckling because he didn't think 1 set could take that much out, but said he loved the intensity and short time to do it. We lightened the weight a few more times and did 3 straight sets to failure, I figure he knows his body best and if he's feeling triceps, well damn, tehn we gonna do triceps.

20 minutes LISS cardio

talked about the workout, and I let him know you can go short and intense or long and moderate, but can't go intense and long for too much, it really burns your CNS out, at least for me. Told him this since he said he was gonna structure some workouts like this for a few weeks, I advised him 2 weeks max, especially if he's doing a body part 2x a week to this kind of failure. Anyways, was fun and done in like 40 minutes after warm up, so well under an hour.

 

[subweevil]

Yesterday was the Company picnic at Del Grosso's, was great there.......not so much afterwards. Daughter and her friend wanted wings, so wings it was for dinner. To top it all off, was my birthday yesterday as well, so once we got to wings, a few people were buying me some (instead of shots, beers, etc), since they saw I was with the munchkin and driving. Wound up knocking back about 50 wings, it was glorious. Ice cream for desert, since I was already waaaay over for the day, figured I'd go for the gold. So pics are looking a bit bloaty, especially around love handles (any increase in water intake/ food goes directly there), but here they are. I figure about 2 days to get back to baseline from the excess food. On a good note, was a beast on legs today, at least for me. Workout similar to the last leg day, added some slow eccentrics on leg press, switched this out for hack squat, as I can feel it more in my hamstrings/glutes when changing foot position, and I'm trying to bias the work on those, quads are good. I will switch up when the hammys and glutes get tired to more quad bias. Went and bombed a trail then on my mountain bike, legs were lighting me up the whole time., so I knew I hit them hard enough at the gym. Weighed myself the day before and would have been down a bit more than a pound this week, but my birthday gluttony bumped me up almost 5 pounds. Those will be gone after 1 good poop (lol) and about 2 days of being back on track. Call it a re-feed day lol

 

[subweevil]

Some early morning fasted cardio and stretches to get me dialed back in today. 3k jog on the treadmill, plenty of upper and lower body stretches, and then a 3k walk in the park, all before 9am, was hustling. Meals are all prepped up for the coming week, time to get back on the weight loss train! Not sure what push Monday will be, gonna see how I feel throughout the day.

 

[LeanEngineer]

Meals are all prepped up for the coming week

That's the way to do it. I've been doing meal prep on the weekends forever now. I just made a ton of chicken and portion it out and freeze it so it's ready to heat up for each meal.

 

[subweevil]

That's the way to do it. I've been doing meal prep on the weekends forever now. I just made a ton of chicken and portion it out and freeze it so it's ready to heat up for each meal.

Nice, similar for me. Get up at the butt crack of dawn on Saturday, hit Wal Mart when they are marking down meats,(6am-7am usually), grab a couple bulk packs of chicken breasts, rice, spinach, almonds, yogurt, fruit cups and can't forget some kinda no calorie/ low calorie/ sodium hot sauce. I have bone brother from Wegmans, boil the rice in that Thai bone broth and a big tablespoon of raw, unfiltered coconut oil, once it's done, throw in several packs of cooked spinach, mix it up and done. Portion out a cup of that 2x and 2x 8oz chicken on top slathered in hot sauce and good to go. I eat one full one 8-9am with almonds, yogurt. snack round 11-12 almonds, fruit cup, yogurt. Half my other container 12-1. After gym heaping scoop of protein powder and the other half, call it a day. Meal prep is the way!

 

[subweevil]

Hit chest and back, 10x10 for both. Finished about 5 minutes faster than last time, with a touch more weight on each. Converging chest press with high grip to hit more upper chest, and seat hammer rows. Everything felt good, by the 8th set it was getting rough on chest, back was still good so bumped a little more and finished hte 10x10. Hit trap shrugs in between every 2 sets, this time, straight up and down til no more, then bent over a bit and did more. Great pump from today's workout, completed it quicker and with less weight. Definitely filling out upper body wise, stupid love handles are the party guest that won't take a hint and leave long after the party has died. Would love to get rid of those, but have been all the way down to 165lbs and they are still as pronounced. Ugh!

 

[subweevil]

Legs today like last time, only instead of 3 straight sets for quads, 1 giant drop set. After a giant set on leg press with drops, slow downs, slow ups and speed work, my buddy got why intense is tough. I'm not strong on legs by any stretch, but 200lbs is around my max, I'll work with that but not for many sets. Had to settle on 100lbs for nearly 10 reps, drop by 20lbs, lather rinse repeat, last set til failure. Buddy got on and was immediately humbled, sane story. I also kept my feet biased on the leg press to hit more glutes and hammys, still fried my quads. I explained to him that if your fresh as a daisy set after set, you aren't being intense enough. Granted, there are days where you want lots of volume, but going both intense and volume in my experience won't last long. Leg curls were straight sets, 3x10. Today I found out that apparently, my hamstrings and glutes are more gooder than my quads, as I put most of the leg press focus on them, and I still hit what I normally did for leg curls. Not sure what to think here. Leg pressing is new again to me, didn't do it much due to bad wheels, but I'm certain with my feet high up and hip width I was hitting my hammys and glutes more, perhaps someone more knowledgeable than me can chime in. Finished up with seated calf raises, only 10 minutes LISS cardio since I had to pick our daughter up at 5 AND get here dinner to visit grammy. Had a hard time walking after the leg press, so did my bud, then leg extensions killed what little will I had left to live lol. I have noticed on this stack, despite being sore that day in the gym, that DOMS are pretty much gone. They normally hit me like day 2, but all quiet on the western front. I've even done a couple intense and long workouts, and day 2 only felt like I just needed to stretch lol. Very happy so far and am going to be seriously bummed when this ride comes to an end. I honestly feel mentally and mood wise far better than I have been in years, physically, I feel a good 20 years younger, thanks to the increased recovery, slightly better sleep and endurance. By tomorrow, I'll be back on track to losing a pound by end of the week, but to pull it off, I'll have to fast Friday after my post shake to Saturday night around 6pm. Luckily, lots ot do to keep my pigeon head occupied, and certainly worth it to hit my goal. We only achieve what we are willing to sacrifice for!

 

[subweevil]

Shoulders/back today, with some pec deck/ rear delts thrown in. Spammed six sets of side laterals while doing shoulder width lat pulldowns, I just get a better ROM and squeeze with these vs. wide grip, and I've actually grown with these. Was ready to give up on lat pulldowns until I tried these. Anyways, 10x10 for the pulldowns, after 6 sets of side laterals, 2 sets of dumbbell gorilla rows, both drop sets, so side delts were fried. Every 2 sets 10 shrugs in between. Wound up after the impromptu chest/ rear delts I felt fresh enough to do some more, so seated shoulder press (trying NOT to do these to stay fresher for chest), 2 sets stack until failure, got 27 reps first set, not all clean and only managed 11 next set. In between id 2 straight sets cable alt prayers. Cardio LISS with my buddy that hit chest today. Slept like poop last night, everything else was on point. Chest took more outta me than I thought from Monday, had to drop 10lbs on side laterals, but that was it. Forgot to mention libido, it's been crazy since day 3, and hasn't really subsided. Other than that, nothing much else to report.

 

[subweevil]

Arms today, 1 giant set of crucifix curls and 1 giant set of triceps seated press downs. Picked a weight for each I could only get 5 reps on, rest/ pause until I got 10, then dropped the weight to get 10, keep repping until I can only get 2, repeat. Went from 55lbs to 10, with 10 it was 20 reps, as many rest/pause as it takes to get those 20 reps. Got 18, then the last 2. My arms and my buddy's were spent. Triceps was the same. Afterwards we failed the earlobe test, couldn't touch em'. Moved on to forearms, knocked those out and ended with one set to failure of finger push ups, off the wall. I'll have to post pics/videos of this, as people are asking and it's hard to explain. Think of doing a push up from the wall, only instead, you keep your palms flat and push off with your fingers, with your middle finger being the last one to contact the wall. The angle you are at and how low on the wall you put your palms determine how hard it is. Really good for frying the forearms. Some questions about crucifix curls as well, at least that's what I call them. I'll get a vid up of these, love these for the time under tension they provide and also work your stabilzers/ shoulders/ mid back, depending on your stance and whether you curl to your ears (me) front or slightly back. These are brutal since there is tension the whole time through the ROM, from start to finish. Depending on your stance and how you curl them, it's very humbling. 10 minutes LISS cardio since the Munchkin wanted ice cream and for me, it's all about the kiddo. I'll have pics up again Saturday. Tomorrow is just 5 sets isolations for every body part but legs, with 1 high rep/ light weight set for biceps and triceps thrown in. Definitely on pace to drop that pound!

 

[subweevil]

Just the above mentioned isolation stuff today, but a buddy showed up and wanted to hit chest, so switched out machine flyes for converging press chest. Only did 1 set each with 5 plates per side, 4, 3,2, and 1 until failure, called it. Had to have help with the lift off on 5 plates, go 3 clean and 2 sloppy, but kept the super slow eccentric. The rest, managed to knock out at least 10 each. Left traps out today. Arms where so banged up from the workout yesterday it was causing me to wake up last night, they were pretty ouchy. Felt fine today, other than a bit extra pumped feeling. Gonna do some straight sets on legs tomorrow morning, bomb some trails on my bike, hit more cardio later and fast til 6pm. Wish me luck lol.

 

[subweevil]

Legs early this morning, 10x10 on leg press with more hamstring/ glute focus. Dumbbell Shrugs in between sets, squeezing up and back, 10x10. Threw in some abs, leg raises and cable crunches, and some back extensions. Hit leg extensions, 3x10, rapid fire sets/ rest pause. 1 set to 10, next set had to break at 9, knocked out the other rep, then last set until I get 10, took me 4 breaks. Onto Hamstrings, just did 3 straight sets, they felt pretty spent and were, accidentally got them more involved than I like on back extensions, but liked the stretch so kept it up. Hit up some LISS for 10, went then and hit the trail on my MTB, mostly gravel foe me anymore, can't afford to go crazy and get hurt. Also been fasting since a bit before 6pm last evening, can't wait for 6pm tonight. Will post pics a bit before chow down!

 

[subweevil]

Sitting around 182lbs after all day fast, never noticed until I stopped doing stuff and sat down lol. Thankfully, it was a busy day until about 4pm. Roughly 7 more lbs to go, going to need to throw in a fasted day during the week as well to hit that goal. Everything to me and others that see me is looking far more vascular and defined, from the front I'm leaner but those damn love handles, they are like the party guest that won't leave. Good upper-midback definition is coming in, I tend to hit back pretty heavy every couple days, and work hard on that area, traps as well. I have a standing/ sitting desk at work, but don't want to take any chances. Been adding in more rear delt work, and spamming side laterals like it's my business, so save pressing for my lagging chest. Can press plenty of weight, would just love to look like I do. Although it is nice to grab someone and rag doll them, without them expecting it if they don't know me, so I guess having a sleeper build isn't a bad thing. Pics as promised. Lol and yes, those are striations on my upper back, from a side view, it's even better. Alas, I'm doing my best to stick with the only 2 types of pics I've taken, for comparison sake. Looking leaner up top. All pics are NOT after a workout, if they were, I feel it would bias the review, I want every day pics. Still hate those love handles. Open for any advice Folks.

 

[subweevil]

Shoulders and back today, all isolations with shoulders, been hitting chest hard last 2-3 weeks more frequently than normal and am definitely a wee bit fatigued, so shoulders 1st this week with no pressing movements. 6 sets leaning cable side laterals to front and back, 4 sets gorilla rows, 3 sets face pulls. 6 sets lat machine pullovers, 2 sets neutral grip shoulder width lat pulldowns, 2 sets reverse grip shoulder width lat pulldowns. 10x10 sets, was struggling on the 8th one. 22 minutes LISS cardio since a buddy was 2 minutes late and he wanted to do 20 minutes so I led by example lol. Everything is still feeling on, will more than likely go a bit lighter this week in calories AND workouts.

 

[subweevil]

Only 5 sets each biceps and triceps, 5x10 each, reverse oxford method. Rapid fire style tri's then bi's, resting jsut long enough to move to the next exercise. Note to those wanting to try glycerol pre-workout, specifically, the liquid, TAPER UP. Just got some liquid in and was like, why not? Took about a capful (ahem, some overspill) chugged my pre-workout ( it isn't pump oreinted during the week) with some extra water and YO. If I was getting comments before, they came pouring in today. Whole body was pumped, arms felt tight AF, failed the earlobe test after only 3 sets. Got done and a buddy spied me, sadi that was too quick and that I problably had time for some more. Never one to turn down a workout, I said sure. He said, well, I'm doing legs so lets go.
He let me pick and I chose leg press, with the caveat that I just hit legs Saturday. So we settled on the machine, since the other leg press was being used, and agreed to 5 sets. Last set maxed it for 15, last 2 were dirty, he knocked out 6. Right ankle was all kinds of lit up, all good since it was just leg extensions and leg curls, then some 20 minutes LISS cardio. Straight 3x10 sets on both, with weight that should have us failing by the 3rd set around 7-8 reps. The 3rd set though, was 20 reps, however many sets it took to get it. Buddy pushed me hard, love it! told me on my 4 set, I was at 17, that the last 1 looked like dogcrap and didn't count lol. So too me 6 sets to get 20. Legs were painfully pumped, walking was challenging, even more so after leg curls. Suffice to say, liquid glycerol might be shelved for a bit, was so tight all over, my traps were popping from straining for the last few reps, and forearms were all roadmapped from gripping the handles so hard to keep from sliding/ losing form.
Aside from that, still loving the run. Just amazing mood, sleep has gotten a bit better since about a week ago, recovery is aces, and I'm in a caloric deficit. Will be sad to see it come to it's end, but the results are there. Thinking tomorrow will be my fast day. Today was a big help, so much work that I didn't get time to eat my 2nd meal, so only had a shake and a gatorade after my workout.

 

[LeanEngineer]

sleep has gotten a bit better since about a week ago, recovery is aces, and I'm in a caloric deficit.

These are hard to do when in a caloric deficit so that is good to see!

 

[subweevil]

These are hard to do when in a caloric deficit so that is good to see!

Thanks big fella! Liking the run, all the products are great synergy and providing real world results with only acne for a side, which has calmed down the last week.

Only had 1 meal yesterday and big shake post workout, so saved calories there. Fasted today, downed a big shake after workout. For the record, a big shake is 2 scoops mutant whey, 1 scoop mutant mass, 1 scoop big greens. Should easily be down 1 lb if not closer to 2 this weekend. Forearms are looking more leaner, as is everything but my stupid love handles!

Chest and back today, converging chest press and close d grip cable flexion rows. All straight sets 10x10. Have done the flexion rows in a bit and powered right through them much easier than the last time, wound up bumping the weight 15lbs after the 1st set. Chest was still chest, although I'm getting more development on the upper shelf. It was good to put chest off til today instead of Monday, the extra days of recovery helped, but still stalled a bit at the end, no fuel in the gas tank! Had I eaten as normal, positive that it woulnd't have been a problem. Hit 20 minutes LISS cardio, talked to the staff and came home to my shake.

No sides other than acne that has calmed down quite a bit, no dry skin or rashes. It can be a challenge find all the areas to apply, but I make it work. Happy with the synergistic results so far, can't see myself being disappointed in the end results at this point. Feel at least 20 years younger, and others are noticing it as well. Joints are taking a beating, especially my legs, but you only achieve what you are truly willing to sacrifice for. Being able to heavily recomp and not having the rigors of life affect me is worth the price of admission, great mood, solid sleep, great recovery and nearing my goal.

 

[subweevil]

Arms today with abs and some LISS cardio for 209 minutes. Can definitely tell a difference in looks this week, stoked to see what shakes out Saturday morning. Might need to take a few rest days and some light days here and there, starting to see the onset of some system fatigue, even on this stack, more on arms and shoulders days than anything. This week has been a pretty hard cut, dropping another nearly 200 calories a day and fasting Wednesday. Looking to be down more than a pound come weigh in Saturday. Only a couple more weeks to go!

 

[subweevil]

Apologies right off the bat, boss gifted me a bottle of Makers Mark, Cask strength french oaked for a good first half of the year, so I' a bit tooted up after the workout, been fasting since noon (surprise! always pushing it) No butt kissing intended, but I sincerely hope everyone gets the honor/ privilege/ whatever to have a boss like I currently have in their lifetime. I literally have jobs being thrown at me 2 minutes from where I live yet I choose to commute 45 minutes one way for my boss and the team, not kidding when I say I cannot wait for the morning meetings (where we go over the past days events and lovingly/ jokingly rip ech other to shreds lol). I have to say that my current boss has usurped my old boss as the best boss I've had the honor and provelage of working for (sorry Bart).

With that outta the way, was just a straight up isolation 5 sets each body part, gas tank was low since I've been fasting since 8;30am. Chest, rear delts, delts, back, traps, even hit arms for one quick ultra heavy set. Everything felt good, but as I mentioned before, I'm going to dial it back a bit for a week to recover, showing signs of systemic fatigue. Still got my usual weight and Reps, albeit with more effort, but it was more mental than physical if you get my drift. Loving it that lots of guys at the gym have been asking to work in or critique their workout, and I've obliged every single one of them. Make no mistake, this is where those in the know go to better ourselves and be pushed to that standard!! This cycle has treated me well, beyond expectations, but I've been pushing extra hard and there is only so much forgiveness. I have a tendency to push, regardless, and I need to respect the recovery. It's just a flaw of mine that I need to work on, but I will, that's how we get better! The lack of sides (other than acne) and the constant progress are the standouts so far, I can easily see myself running this every year into the lead up for summer, and other times as well. This cycle just makes everything easier day to day. When we get down to the meat and potatoes, that's what it's all about. Pretty much no sides, every day is winning, and goals are being hit. Yes, it might seem expensive for the uninitiated, but I'll say it again. The lack of sides, mood boost (seriously, get you some 3AD and thank me later) and maintable gains alone are worth it for me, especially when you factor in the lack of counter measures and the easier PCT ( I like encompihene and Torem regardless). 3AD is worth it for me alone, the mood boost, energy and focus are off the hook, I wish there was a way for everyone to sample it and it could be ran yea round'. It's not as good as when I ran it solo, but the fact it can keep all the sides at bay speaks volumes, as I ran Icon One solo and this feels much better, in focus and energy. The only thing I can think of that had me feeling this good and motivated was VPX Clenbutrx back in the day, and I pretty much had the whole factory on it lol. Sad day when it got reformulated/ discontinued. This stack has great synergy, timeless dare I say. The hardest part is remembering my age and being respectful of it, seriously. For those of you looking for the fountain of youth, you've found it, starting in earnest the 2nd week of your cycle. I'll be getting bloods in September, so that will be a good indication of how I've recovered and how suppressive this cycle has been. I can't see it being that bad, with some calorie bump and drive to push through. Don't get me wrong, there will be some drop off, I can't replace this mood and energy. The calorie surplus will help and the drive, well, either you have it or you don't, plain and simple. Find what motivates you and use it as fuel. I cannot wait to run this again!

 

[subweevil]

Nothing too outrageous today, legs with stretches. 6 sets on the leg press, alternating between quad and ham focused, knocking out stretches and shrugs in between sets. 2 sets each leg extensions and leg curls, then only 10 mins LISS cardio but walked the park, so more like 30 total. Looking leaner and more defined, down a bit more than a lb. Nearing the home stretch and I'm pleased. No loss in strength, great mood and dropping pudge. Pics as promised.

 

[LeanEngineer]

Nothing too outrageous today, legs with stretches. 6 sets on the leg press, alternating between quad and ham focused, knocking out stretches and shrugs in between sets. 2 sets each leg extensions and leg curls, then only 10 mins LISS cardio but walked the park, so more like 30 total. Looking leaner and more defined, down a bit more than a lb. Nearing the home stretch and I'm pleased. No loss in strength, great mood and dropping pudge. Pics as promised.

Sounds like a solid day and workout!

 

[subweevil]

Sounds like a solid day and workout!

Thanks, it was okay. This weekend has been a bit lighter to help me recover and this coming week will be less volume and intensity. Still will keep the calories cut and the fasting in effect mid week and Saturday. I know my body well enough that it needs some downtime. Today was just stretching, 10 minutes LISS on the ole treadmill and a walk at the park.

 

[subweevil]

10x10 for incline hammer chest press machine and 10x10 for lat pullover machine, sets of shrugs in between and 20 minutes LISS on treadmill. Could have gone heavier, and should have gone less volume to recover, but compromised. Definitely paying for the calorie deficit in my workouts, trying to squeeze it out the last couple weeks here. Still feeling great and no sides other than some acne, which has calmed down a bit. Tomorrow light arms and legs

 

[subweevil]

Light arm day and leg day today, 10 sets total on arms and 6 on legs, with about 3-4 RIR each set, need the break. Ran for 20 minutes on the treadmill, ankle is not my friend anymore. Keeping the cut and run going, down to 1 meal per day (1 of the 2 I've been doing), snack at noon(almonds, yogurt, cherry fruit cup), and 2 scoops of whey about an hour after workout. By Wednesday, I'll be down another pound. Was getting 13-15k steps in, since beginning of the week, looking for 20k. Confident I'll hit my goal if I can hold off on wings, and lots of the fall beers are out (I like dark beers). Luckily, I don't have a tolerance so 1 beer and I'm grrreat! Everything will be lower effort this week, see how I've recovered heading into next week, at which case, will pretty much be done with most of the goodies I'm running. I'll be using enclomiphene and torem for my pct, then doing my protocol of 6mg enclo eod and the off days 1-2 pumps of dermacrine.

 

[subweevil]

Shoulders and back tonight, shrugs every 2 sets, both 10x10. Cable side laterals for 5 sets, 4 sets gorilla rows and 1 set shoulder press was able to easily still max it (couldn't resist). Happy with that considering how much I've cut calories. Back was just hammer strength seated rows, alternating grips for 4 sets and 6 sets shoulder width lat pulldowns. Said what the heck and did come cross body standing down and back unilateral lat pulldowns for 2 sets of 10, just wanted to really fry my lats. 20 minutes LISS cardio on the treadmill. Biggest thing I'm going to miss form this stack is the incredible mood, laser like focus and mental acuity, it's amazing and simply has to be experienced with the 3ad. For me, it's like a nootropic in disguise, with some gym side effects lol. Like seriously, it will be a real struggle giving that up, people have noticed the more upbeat mood and responses just as much as the growth/ weight cut. This is from people who have known me a long time as well, in addition to gym goers asking how I'm always so upbeat.

 

[subweevil]

Quick 6x10 sets arms bi's and tri's and 1 giant drop set on leg press, against my better judgement on leg press, ankle is killing me. The 20 minutes on the bike, ankle said no to the treadmill. Legs weren't a problem but arms were not fully recovered, attributing it to the extra calories lost and mid week fast. Pleased at results thus far, scale will tell a good tale this Saturday.

 

[Csvt1994]

I'll be using enclomiphene and torem for my pct, then doing my protocol of 6mg enclo eod and the off days 1-2 pumps of dermacrine.

How long do you normally run the enclomiphene and Dermacrine combo, sounds like a nice recipe.

 

[subweevil]

How long do you normally run the enclomiphene and Dermacrine combo, sounds like a nice recipe.

Thanks for the question, try to answer as best I can. I usually run enclomiphene at 6mgs EOD, with 1-2 pumps Dermacrine those off days. I dose mornings to try to keep to the natural cycle as much as possible, but have tried it at night with that routine. I've also done both ED, and 1 in the morning and 1 at night. The morning and night worked best for a bit, but the first one I described and currently use has been the best for long term. I've subbed Hyperion in for Dermacrine, but I prefer Dermacrine due to it having pregnalone, I respond real well to that, or should say, it keeps me level. I usually run this combo for 2 months at a time, take a week or 2 break, then back at it. Keeps my mood in check (mostly) and makes me feel younger. Big things I notice are recovery and energy/ mood, enough of bumps in both that it's noticed when not being administered. Any other questions, fire away!

 

[subweevil]

Isolations today, 5 sets each body part already hit this week, except for arms/ legs but add in rear delts and traps. Went well, moved what I normally do with more effort as the last 2 weeks have been catching up. Down over a pound this week, gotta work 1st thing tomorrow to cover another area in the factory so pics will be later. Thinking Saturday will be a LISS day, since I already hit legs twice this week. Really liking getting back to legs but ankle is killing me. More than likely going to give bpc-157 and tb-500 a go after this. Hope everyone's weekend gets off to an amazing start!

 

[subweevil]

Apologies one and all, yesterday slipped away from me. By the time I was freed up, it was mid morning and needed to get some zzzz's. Yesterday was just some LISS walking in the park and on trails, letting my body and little brain recover which they both need at this point. Really pleased with where I am going to end up, come Monday. Down around 10lbs since the start, no loss of strength, bumped a bit on most lifts, endurance wasn't bad until the last week but only because it was so good the others. Noticeable results and the only side I hace dealt with is acne, which tapered off after week 4 a bit. BP and resting heart rate have been great, only 1-2 bests higher than normal, which is anywhere from 59-62 beats for me, and a bit under 170 over a bit under 74 for me. So for me, the cost is easily justifiable. Pics as promised, let me know what you all think, please and thanks! I'm going to run this stack again heading into summer next year. Working on being even leanre then. I'll psot up bloods when I get hem done for work as soon as they come back. Should be getting them sometime in September, they take forever to get back.

 

[subweevil]

Pretty much done with this run, will see how well I keep the weight off and strength. Very happy, not the strongest cycle by far, but the least sides one for sure. Very manageable progress that I feel will be easily maintainable. Will be bumping calories back to maintenance at least and eliminating the fasts for now, all this for at least a month. If I see myself getting off the rails, I react appropriately. Thanks to all those who foloowed and gave great advice, it was most appreciated! Will update bloods when I get hem back, looks to be first week of September they get taken, then go from there.

 

[gphagan1]

Apologies one and all, yesterday slipped away from me. By the time I was freed up, it was mid morning and needed to get some zzzz's. Yesterday was just some LISS walking in the park and on trails, letting my body and little brain recover which they both need at this point. Really pleased with where I am going to end up, come Monday. Down around 10lbs since the start, no loss of strength, bumped a bit on most lifts, endurance wasn't bad until the last week but only because it was so good the others. Noticeable results and the only side I hace dealt with is acne, which tapered off after week 4 a bit. BP and resting heart rate have been great, only 1-2 bests higher than normal, which is anywhere from 59-62 beats for me, and a bit under 170 over a bit under 74 for me. So for me, the cost is easily justifiable. Pics as promised, let me know what you all think, please and thanks! I'm going to run this stack again heading into summer next year. Working on being even leanre then. I'll psot up bloods when I get hem done for work as soon as they come back. Should be getting them sometime in September, they take forever to get back.

Nice transformation….looking lean with abs now. Good job man, you couldn’t ask for more, lost fat and kept strength.

 

[subweevil]

Nice transformation….looking lean with abs now. Good job man, you couldn’t ask for more, lost fat and kept strength.

Thanks, this community has been a big help in getting me where I'm at today, companies and members alike.

 

[Csvt1994]

Pretty much done with this run, will see how well I keep the weight off and strength. Very happy, not the strongest cycle by far, but the least sides one for sure. Very manageable progress that I feel will be easily maintainable. Will be bumping calories back to maintenance at least and eliminating the fasts for now, all this for at least a month. If I see myself getting off the rails, I react appropriately. Thanks to all those who foloowed and gave great advice, it was most appreciated! Will update bloods when I get hem back, looks to be first week of September they get taken, then go from there.

Excellent log, very informative! Well done on your hard work

 

[subweevil]

Excellent log, very informative! Well done on your hard work

Thanks, the kind words are appreciated, and thanks for everyone's advice and support! Still got plenty of work ahead of me, wait til this time next year!

 

[subweevil]

Updates will cease being every day, only to update as I work through PCT and get bloods done, so everyone can see how maintainable the gains and cut were. I will say I got stronger than I thought, it was masked by the great mood, not an Alpha type mood, but just a more focused and quiet confidence, it was kinda sneaky and wouldn't have noticed it if I didn't go back through everything and get the compliments I got. As I said before, I knew shortly into this run that I would run it again, for the way it was effortless with sides ( A bit of acne), mood, focus, energy and honestly, it made everyday life just super easy. There was never a time that I was concerned with health or sides, not even close. This was on a cut as well. About as easy mode as you can get, so I view it as a bargain. Will be stocking up again come sales time before year's end, like I said switching out the Icon 11 for Iconic Formulations 11.