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3AD- with Ultra-11 eventually

ironfiend22

New member
Hey guys. Have been on 3-AD for 10 days. Originally planned a log but exacerbated an umbillical hernia that will require surgery in late Summer. So have about 10 weeks where i was given the all clear to push within reason. I ve had to modify my training a bit and took an unexpected de-load last week after starting the 3AD. The plan will be another week of 3AD at 3 Pumps and then add the Ultra -11 in . Not sure about dosing on the U-11. Prob two pumps to start. Also taking Basis, Epi-Plex, Alpha One Uro B, AtP Elite, Amento and Prime and lean edge along with some SNS Nootropics when I feel like it and daily health stuff like Cissus/Elite Curcumin/Cissus/ BroccoMax

The goal is to push hard for the 10 weeks. Look good for Vacay and then be ready for surgery. Plan is 3 days per week total body focusing around rest pause style sets. The other 3 days will be Sled drags/pushes with Heavy-Medium -Light approach and daily 30-45 min walks.

Plan nutrition wise is a 5/2 PSMF where carbs and Fat will be under 25/20g respectively and protein will be around 1.5g per lbm. The other days will be maintenance -ish calories with an occasional big refeed day for fuel/mental break.

Should be fun.
 
I finished my last training cycle with some recent-ish pr's with an incline bench of 185x7 and a belt squat RDL of 425 x8 (that will have to go bye bye unfortunately) and 60 degree dumbbell press of 80's x 5 and low incline db bench of 70's x15 at a bodyweight of 168.

This is my first non natural supp foray outside of some dhea and preg. I used to be pretty strong. Lifetime best of a 525 squat (did 6 just above depth a few times) and 335 bench. 575 deadlift all at 181.That was a lifetime and 3 disc herniations ago. Strict pressed double 40 kilo KB's x3 about 5 years back at 160lbs . Have mostly sucessfully rehabbed my shoulders after years of catching/powerlifting and olympic lifting. The disc herniations were good until about 5 years ago I had a flare up out of nowhere that left me with some drop foot. Sucsessfully rehabbed it but my core strength has been zapped hence the hernia. Last year I sucessfully worked up to a 100lb x 2 x chin up. Sadly, they are out for now.

Goal for now is to get lean and nudge incline bb bench up to 225-250. maintian strength and increase mobility elsewhere so I can show up for surgery in good conditon and bounce back quickly.
 
Strength felt shitty yesterday after the deload.

Incline bench-Rest Pause

155x 12 + 5+ 4 +4

Leg Curl 50lbs -13 +4+4+4


Double handle mid Lat Pull down (combo of lat pull/row) - 160 x20 +8+8+8 +8 (extra set because lol)

Alternating landmine press -went light Because I was worried about hernia 35's +bar x 20 + 10 +10

High to low chest flye - 3 up 3 down . 70lbs 3 x 10 60s rest b/t
Leg ext 3up 3 down 90lbs 2 x10 1x8 60s rest b/t
Lateral raise 15lbs 3x3x- 3x10 60s rest b/t
incline db curl 25lbs 3x3x 2x10 1x8 60s rest
Tricep pushdown 80lbs 3x3x 2x 10 1x 12- 60s rest

Today I hit Rverse sled drags x 12 min with 90lbs plus some mobility work. 30 min walk.

Muscle hardness feels pretty good in shoulders. Had a bad weekend nutrition wise but didn't overly suffer it seems.

I think a problem with the cut is that it seems this has my hunger way up. We'll see.
 
Felt off all day today. Didn't have great pumps in the gym and felt soft....prob just a day
Incline DB bench at 30 degress - 65x 17+5+4+$
Belt squat box squat x 100lbs 1 x50
Leg Curl- 70lbs 11+3+3
Chest Supported Row x 65s - 16+8+8+8
lateral raise -25s x11 x4 x4 x4 + 8 bulldozer raises
60 degree incline press 3x3x- 40's 60s b/t sets 3x10
Goblet Squat x 50 3x3x 60s b/t sets 3x 10
TRX row 3x10 3x3x 60s b/t sets 3x10
single leg leg ext 45lbs - 12+5+4+4
Bicep curl 30lbs 3x3x 2x 10 1x8
Tricep rope ext 80lbs 3x3x 3x10

noticed some redness at application sites ...shins/inner thigh and feet...will need to try and take care of that
 
ironfiend22 said:
I finished my last training cycle with some recent-ish pr's with an incline bench of 185x7 and a belt squat RDL of 425 x8 (that will have to go bye bye unfortunately) and 60 degree dumbbell press of 80's x 5 and low incline db bench of 70's x15 at a bodyweight of 168.

This is my first non natural supp foray outside of some dhea and preg. I used to be pretty strong. Lifetime best of a 525 squat (did 6 just above depth a few times) and 335 bench. 575 deadlift all at 181.That was a lifetime and 3 disc herniations ago. Strict pressed double 40 kilo KB's x3 about 5 years back at 160lbs . Have mostly sucessfully rehabbed my shoulders after years of catching/powerlifting and olympic lifting. The disc herniations were good until about 5 years ago I had a flare up out of nowhere that left me with some drop foot. Sucsessfully rehabbed it but my core strength has been zapped hence the hernia. Last year I sucessfully worked up to a 100lb x 2 x chin up. Sadly, they are out for now.

Goal for now is to get lean and nudge incline bb bench up to 225-250. maintian strength and increase mobility elsewhere so I can show up for surgery in good conditon and bounce back quickly.
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You’ve got some good numbers to only weigh 168 lbs. Hopefully your surgery goes good, and you want have to miss too much.😎👍
 
gphagan1 said:
You’ve got some good numbers to only weigh 168 lbs. Hopefully your surgery goes good, and you want have to miss too much.😎👍
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Was thinking the same thing. 525 squat 335 bench 575 deadlift at 181 is pretty good!
 
Thank you guys! That was a long time ago haha! Still trying to do what I can to push things up where I can though. Thanks for the well wishes on surgery. 9 weeks!
 
Long weekend of multiple birthday parties for our kids. Not good nutrition either. So much food that we paid a fortune for it was tough to let it go to waste. Still have a bunch left but back on track today.

Still at 3 pumps with everything else listed above. Hunger is extremely high which is also making the diet difficult

Solid session at least.

Incline BB bench- 165x 11 + 4 + 2 (felt a pinch in pec so racked it) +2

Belt squat RDL - 90lbs x 30 reps. 180 x 20 + 20 squats.

Leg curl- 55lbs 13+5+4+4

One arm DB row (mindful of hernia) 3x3x -3x 10-60s b/t sets

Alt Landmine press 45lbs +bar 3x3x x 15 +5 +5+5

High to low cable flye 70lbs 3x3x 2x10 60s b/t sets

Leg ext - 100lbs 3x3x 15 +5+5+4

Lateral raise 3x3x 20lbs 2x10 1x 8

Incline DB curl 3x3x 25lbs 2x10 1x7
Tricep pushdown 3x3x 80 1 x 15 2x12

Trx Row 3x3x 2x 15 alternated with incline pushup 3x3x 1x20 1x 14

Will look to add in Ultra 11 on Thursday . Not sure dosing. Prob 2 pumps
 
ironfiend22 said:
So much food that we paid a fortune for it was tough to let it go to waste. Still have a bunch left but back on track today.
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It's always hard around birthdays and holidays because of leftovers :ROFLMAO: it's the decision to not waste and eat bad food leftovers or get back on track and waste food.
 
So true!


Decided I'm going to go to one large meal/feeding per day along with shakes/ greek yogurt after to keep protein up. Plus it will allow me to keep up with the craziness of life.. Working 40-60 hrs. Coaching youth sports. Grad parties/weddings.

Tomorrow looks like it will be day 1 for an 8 week run of Ultra-11 to stack onto the 3-AD (Thursday will be week 3 of 3-AD) . Is starting at two pumps of U-11 the way to go? Anyone have thoughts ? @delsolrob ?
 
there may be enough synergy to start with 2 pumps (80mg) of Ultra Eleven, but I would generally say 120mg (3pumps) is the best starting point.
 
kid amnesiac said:
I started today

i thought dosing was 4-5? Or are you saying can start @ 2 then work up to 4-5?
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you're starting Ultra Eleven today? if so, I would recommend starting at 3 pumps and working your way up.
 
Ok added in Ultra 11 today....

Starving Lol.

60 Degree incline DB press -60lbs 13+4+4+4

Belt RDL +Belt Hatfield 115 20+ 20 225-20+15 (didn't seem to aggravate hernia so good there.

Overhand grip Mid back Pull down 150 - 25+15+15+12

DB Upright row -40's 13+4+4+4

Pushup 3x3x hands on 25lb plates (no lockout) 3x 10

Leg ext-125 - 8+4+4+3

Dumbbell Prone T hold - 5's 2x30s + 10 reps

Cable flye - 60lbs 3x3x 3x10

Prone leg curl -25lbs 3x3x 3x10

Cable bicep curl - 80lbs 3x3x 3x10

Rope Tri ext 70lbs 3x3x 3x10

Bar hangs 2x 30s

Decent pumps today
 
Still at 3 pumps 3Ad and 3 Pumps Ultra 11 with all of the other SNS/Evo/CEL stuff

Yesterday had a solid session.

Incline DB Press 30 degree- warmup 25x 20, 40x 12, 55 x 8 -70's x16 +5+4+3
Belt squat box squat- 100 x 50 . 225 x 30
Chest supported row 70's x 16 +8+8+6
bulldozer laterals 30's 14 +8 +6+6
low to high cable flye -50lbs 3x3x 60s/bt 10, 10, 8
Goblet Squat 3x3x 60s b/t 50lbs 10,10,12
rear delt trx row 3x3x 60s b/t 10,12,10
Dumbbell Y hold 2 x 30s
Single leg leg curl 10lbs 3x3x 60s b/t 10, 8
DB front raise 3x3x 60s b/t 15 3x10
Bicep Curl 3x3x 30,30,25 alternated with over head tri ext 80. 10,10,8 and 10, 12, 12
 
Thats a lotta volume, 33-36 sets a session! Although it seems you are doing full body workouts each time. As long as you feel you are recovering enough in between
 
Joshlm69 said:
Thats a lotta volume, 33-36 sets a session! Although it seems you are doing full body workouts each time. As long as you feel you are recovering enough in between
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Was thinking the same thing. That has got to tax the nervous system if doing multiple full body training sessions. But as noted as long as recovery is good and proper nutrition + sleep then no issues.
 
Well the + signs indicate rest-pause sets so it may look worse than it actually is. Prob closer to 23-25 sets.

I push the leg ext/leg curl and obviously have very high reps on the belt squat but because of the hernia/back stuff I haven't gone super heavy on legs or back. Have started to add back in dumbbell rows. Vertical Pulls are no bueno right now. I've been hitting 10-30 min of sled drags, crawls and bike on in between days .

Numbers are going up slightly and I don't feel super trashed but I would be lying if I said I didn't think of going upper-lower-upper-lower -upper . I will say though...I'm a little surprised I haven't seen that much of a shift in body comp yet.
 
I would say you’re massively overtraining personally, especially if you aren’t seeing any composition changes, I can’t imagine your body can ever recover with that amount of sets especially if you’re going to/close failure.

12-15 working sets a session seems to be a good goal, with mechanical failure every set (you can do 2 sets per exercise instead of 3 to hit different angles etc of each body part) and still stay within the 12-15 sets bracket
 
Joshlm69 said:
Well, I would say one main push exercise really being the only thing of significant load. The CNS hit from lateral raises and leg extensions , postural work from things like Y raises and bodyweight work like TRX rows are significantly different than Squats, Deads, Oly lifts . Just my opinion.

I kind of stick with the effective rep model. This Rest Pause training i'm doing now is a variation of APRE. If I hit 8+ reps on the main set or over 17 reps total with rest pause. I go up. If I am right there, everything holds. If I'm 1-2 reps shy, I drop weight.

But you could be right. It may be worth some manipulation. Just insanely frustrated. Diet is pretty tight. 70's x16 is a recent PR. not much payoff compared to past endeavors in the aesthetic dept. LOTS of money invested in supps.

I am a dietitan in addition to being a strength coach. So i have a very good understanding of nutrition and its been the main driver of my recomp in past. Even when I post that I had a "bad" nutrition day. It's probably pretty solid in general, just not up to my standards.

I have two more weeks on this phase. I'll mess around with dropping some accessories or spreading things out throughout the week. Appreciate the feedback!

I would say you’re massively overtraining personally, especially if you aren’t seeing any composition changes, I can’t imagine your body can ever recover with that amount of sets especially if you’re going to/close failure.

12-15 working sets a session seems to be a good goal, with mechanical failure every set (you can do 2 sets per exercise instead of 3 to hit different angles etc of each body part) and still stay within the 12-15 sets bracket
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If you feel fresh as a daisy every time you train and you’re ready to crush then by all means, keep the schedule, but if you’re still achy, sore or feeling weak/demotivated, it probably means your CNS is still needing more recovery.

Are you on TRT/test or just on 3AD/U11
 
Joshlm69 said:
If you feel fresh as a daisy every time you train and you’re ready to crush then by all means, keep the schedule, but if you’re still achy, sore or feeling weak/demotivated, it probably means your CNS is still needing more recovery.

Are you on TRT/test or just on 3AD/U11
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Not super achey . Lingering stuff from my powerflifting days and working 60-80 hr weeks as a trainer/coach.

No TRT
 
xz010101 said:
I hope you can get around your injury. What do you really notice or like about 3AD?
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Thank you.

I'm not really sure. I have seen a lot of positive reviews. So far I have maybe noticed a slight increase in muscle hardness when refilling glycogen. But I have not noticed significant changes in fat loss or recomp yet. Thursday will be week 4. Not sure what timelines usually look like. This is bottle #2. I added in the Ultra 11 at 3 pumps last week . Wed will be one week.

Anyone know how soon you can apply mosturizer after? I'm getting sunburn-like redness and skin peeling. Thighs had it pretty bad and shoulders are starting now. Just don't want the mosturizer to mix with carrier etc.
 
@delsolrob I'm experiencing sunburn like effects in application areas . My legs were actually peeling and stinging. I've been laying off them the past couple days but bt the 3AD and Ultra 11 it's left me with only pecs, feet, shoulders and abs. Thing is they're starting to get red now too. Is this normal. Is there any recommendation to be able to continue the cycle without this becoming a big issue?
 
ironfiend22 said:
@delsolrob I'm experiencing sunburn like effects in application areas . My legs were actually peeling and stinging. I've been laying off them the past couple days but bt the 3AD and Ultra 11 it's left me with only pecs, feet, shoulders and abs. Thing is they're starting to get red now too. Is this normal. Is there any recommendation to be able to continue the cycle without this becoming a big issue?
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Ultra11 does the same to my skin… I even get rashes on the clavicle area. A shame, because it’s GREAT stuff
XI-Kt is easier on mt skin… I think my skin agrees more with salvo
 
You guys need to moisturise the area 2-3 mins after application, then moisturise again later in the day
 
ok great. I may need to take a week break, which I am loathe to do. My skin is a mess, pretty much everywhere. thighs and shoulders are bubbled up and peeling. Any other application sites are red. Only place that's ok is feet
 
ironfiend22 said:
ok great. I may need to take a week break, which I am loathe to do. My skin is a mess, pretty much everywhere. thighs and shoulders are bubbled up and peeling. Any other application sites are red. Only place that's ok is feet
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Just start moisturising now 3-4 times a day if you can, every 4 hours, your skin will clear up in a couple of days max
 
IMG_0975.webp

I use this
 
ironfiend22 said:
Thank you.

I'm not really sure. I have seen a lot of positive reviews. So far I have maybe noticed a slight increase in muscle hardness when refilling glycogen. But I have not noticed significant changes in fat loss or recomp yet. Thursday will be week 4. Not sure what timelines usually look like. This is bottle #2. I added in the Ultra 11 at 3 pumps last week . Wed will be one week.

Anyone know how soon you can apply mosturizer after? I'm getting sunburn-like redness and skin peeling. Thighs had it pretty bad and shoulders are starting now. Just don't want the mosturizer to mix with carrier etc.
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have you applied 3AD in the evening? Any insomnia?
 
Yesterday's session.


Incline bench fell short of the numbers I wanted. Could've been the shoulder. Could've needed a longer warmup. Had an extra day of rest as we traveled for a grad party and took our kids to an amusement park the next day. Rest of workout felt pretty strong.

barbell incline warmup sets bar x20, 95x20,115x 10, 135 x10 145 x 10 (was feeling off so kept trying to find my groove) 160 x 1 170x8 +3+2+3

Belt squat 90x 20 +RDL x 20 225 x15+RDL x15

one arm dumbbell row (just working back into these) 50x20 65x25.

Leg Curl -70 x 10 +4+4+4

Alternating landmine -50+bar- 12+ 5+5+4

High to low flye- 80lbs 15+5+5+4

Leg Ext 70lbs +1 inch band - 14+ 4+4+4

TRX rear delt row +dumbbell rear delt row w/20lbs 1x20 ea

Lateral Raise -20lbs -14 +6+6 +5

Incline dumbbell curl 3x3x 30lbs 10, 8,,7
s/s
Tricep pushdown 3x3x 90,100,100 12,10,10
 
Oh man, so sorry to hear about the skin issues! def rotate application sites the best you can and use a really good moisturizer!

We've been using this same gel formulation since 2020 and we're just starting to see a lot more issues with skin irritation. I'm taking this seriously and we're working on updating the gel formulation to prevent these issues.

I had recalled the label order for the retail version of Ultra Three because we'll be making some changes - will cause some delays, but this is something I'm really focused on.
 
Thanks @delsolrob . Just saw about your health issues. Hoping you can get some relief and wishing you nothing but the best.

Two days ago

60 deg incline db bench- 25'sx 20 40sx 12 50's x6 65x 11 +3+2+3
belt squat-some nonsense with partials, holds and full reps and foot positions lol -90s TUT 2x225
Lat Pull down 3x3x 3x 10 60s B/T-150lbs
Leg ext-115. 13+5+5+5ish
DB Upright row 35 3x3x 60s BT -10,10,9
Cable flye -70lbs 3x3x 60s b/t 3x10
TRX row 60s B/T 3x3x 3x 10
single leg leg curl -25lbs 10+4+3+2
hammer curl 3x3x 30lbs 60s b/t -10+10+7
Rope tricep pushdown 3x3x 80 3x10

Yesterday messed around with a 10 min circuit of sledgehammer tire strike . 40 yards of skipping , 40 yards sled push . didn't crush myself too much - 5 rounds in 10 min

Usually I'm really locked in but this year the kids have hit ages that have us running around like crazy . Work weeks at 50+ hours, travel, family and friend parties. Have to find a window to lock in. I do think the current stack is helping to mitigate damage a bit
 
Yes! Thank you for the suggestion. I laid off the really bad parts and have been hitting them with hypochlorous acid and the moisturizer. Much better. still drying out a bit but manageable
 
Yesterday.

Incline Db Bench 30 degrees . 25x20 40x12 60 x6 75 x10 +4+3+3
Belt Squat Box Squat -225 2 x 30
Hige 1 x20
Seated row -v handle -180lbs 20+ 8+8+7
bulldozer laterals 35 13+5+4+4
leg curl muscle rounds 55lb 6x4 10s b/t sets
seated dip machine 140lbs 3x3x 3x 10
TRX row 3x 10 3x3x
Prone Y raise 10s hold + 10 reps 2x 5lbs
goblet squat -75lbs 3x 30s
low to high cable flye 14+ 4+4 +4
bicep curl 30x 12+5+5+5
Oh rope ext 90 3x3x 3x 10
 
Keep up the good work. I am going to mirror the moisturizer recommendation. I made it about a week without bad skin irritation,but as long as I applied moisturizer every single day there were no issues.
 
Yesterday

Incline Bench - 95x20 145 x 10 155x5 170x8 +3+3+3 . Not thrilled with this. Think it may have more to do with shoulder . Not really painful until end of set think its pec tendon/bicep tendon. Not a major concern, just may have to play with weekly volume. I threw about 400 pitches for my daughter's coach pitch softball last week lol.

Belt squat - 225 2x20 Hinges 2 x8-12. Hips felt very open today and back was good which led to more muscle activation. Leg pumps were much better all day

Dumbbell row 70 x 25+ 6+5+5

Alternating Landmine Press 55lbs +bar each 8+3+3+4

Leg Extension -Muscle round 6x4 10s b/t 115lbs

High to low cable flye - 80lbs 31x1 15 reps +5+5+ 8 (too much rest)

TRX row 31x1 3x15

Lateral Raise 20's 14 + 6+6+6

single leg curl -25lbs 10+3+3+2

incline db curl- 35lbs - 12 +3+3+2

Tricep pushdown 90lbs -16+5+5+6

Looking a little leaner the past few days. Recomp seems to be a bit more noticeable
 
Tomorrow will be the end of week 2 on Ultra 11. It is also the end of week 5 of 3AD . Considering bumping up to 4 pumps of Ultra 11 tomorrow. 3 AD will stay the same. Just ordered more from Iconic
 
Bumped up to 4 pumps of Ultra 11 with the 3 of 3-AD.

Yesterday

balk shoulder/pec/bicep tendon slowed things down a bit but mostly ok.
Only slept 4 hours the past two days. Prob more to do with early afternoon caffeine than anything. Atypical to have caffeine that late but work has been nuts.

60 deg incline dumbbell - 25x20 40 x 12 50x 6 60 x 5. 70x9 +3+3+3

Belt Squat -180 1 1/2 reps 2 x 12 + 8 normal reps + 2x 25 hinges

Cable Standing one arm row with reach ( trying to calm down shoulder) 2x 25

leg curl -70lbs 11+3+3+2

Pushup +35lbs 10s hold-12 reps -10s hold 2x

Dumbbell upright row -45lbs x9 +4+4+3

Single leg leg ext 45lbs -11+ 5+4+3

Trx Row -2 x 25 super set with rear delt iso -15lbs 2x15-20s

Cable flye -70 lbs -21+5+5+5

Behind the back cable curl-50lbs x 12 +5+5+5

Rope tricep ext- 70lbs -16+5+5+5
 
Had to get a quick workout in in between work with clients and meetings and then a weekend getaway with the wife.

Incline DB press 30 degrees -75's x 12. Then 2 straight sets of 8 and 5. Happy with the top set of 12

Belt squat 185 2x25-30

Lat pulldown -neutral grip- 180- 18+8+8+8

Leg extension -115- 14+4+3+3

Bulldozer lateral raise 35's x14+3+3+3 Lateral raise-strict-20's 8+4+4

Trx row-2x25

Ring Pushup 1x35+5+4

Food and drinks this weekend..lots of walking too. Back on track tomorrow
 
Tough day yesterday. Pec/Bicep aggravated early ion the workout. It calmed down at the end but I tried messing around with some flyes and it fired back up. I think work in the afternoon really aggravated it.

Messed around with some corrective work, crawls and positional carries to calm it down today. About 30% better.

Sadder note- I ran out of 3AD today and the new bottles aren't set to arrive til Friday. On a good note SLU from BLR came in so I will be adding that in and hopefully accelerating Fat Loss.

Goal is to keep at 4pumps Ultra 11 for one more week with 3 3AD and the SLU along with DCP, Lean Edge Uro-B and 1 Cap Alpha one . I will be running out of Prime (Ran that for well over a year) and Basis and taking a break for bit.

Looking to lock in for the next 6 weeks. May need to switch training up a bit. add a bit more cardio too. We'll see.

Incline Bench- Bar x 20, 95x 20, 115 x 12, 145x 12, 170 x 5 (scrapped set) 155x 10

Belt squat 265 3x 12 Hinge 3x 12,12,15

One arm Row 75 2x25

Alt Landmine press- 60lbs ea 9,8, 7

Leg curl 55lbs 15, 12, 10

Pushup Bw 10 s hold 20 reps 20s hold . +25lbs 10s hold 15 10s hold (felt ok)

Trx Row 2 x 30

Single leg leg ext 2x10s hold, 10 reps, 10s hold -55lbs

Dumbbell Lateral raise (V position for pain free ROM) 2 x15 lbs 10s hold -10 reps-10s hold

Incline dumbbel curl 35lbs 11, 9, 7
Tricep pushdown 100lbs 15, 14,12

High to low flye -80lbs 10s hold ,12 reps, 10s hold
 
Not feeling today's workout at all.

4 pumps of Ultra 11 in AM -out of 3AD currently.

incline db 60 degrees 25x 20 35x 12 50 x 12 60 2x 12 +5 (1-2 RIR) . These didn't feel tood bad on the shoulder/pec/bicep tend but don't think I could've gone heavier pain free -reps were down a bit

Belt Squat 265 3x 12

DB Row 75 2x 25 super set with Leg Ext 245 2x 15

Upright Row 2 x 45 superset with light chest flye (50lbs ) 2 x 15-20

Pushup -hands on 25lb plates - + 35 lbs x 19 Bodyweight x 25 . Hands elevated 1x 30 x 1x25
TRX row palms down x 15 Palms up x 15 palms face x 15

Goblet squat 60lbs 2 x 20 alternated with Bent over rear delt flye 2 x 20 -10lbs

Hammer curl to 30 yard carry 2x 8 reps 30lbs
Rope Tri ext 70lbs 2x 15

Looked like ish today. Was surprised the weekend away took such a toll. Felt it too. Yesterday was one meal of 1lb 94% ground turkey, 1oz cheeze 1tbsp low fat sour cream and i small can diced tomato &peper . 1 Cup of fat free greek yogurt with a few rasperries and 1/2 scoop of trutein. Maybe it's some weird water thing ...I dunno just a bit discouraged.
 
Do you not feel you’re doing too much? I know we touched on it earlier. I feel the amount of volume you do, at the intensity you say you do just isn’t sustainable. You’re more than likely in the process of burning out / being burnt out.

I suspect you’re not recovering fully and with that your workouts are going to feel gradually worse, along with your body and mindset.

Stick to 12-15 working sets the next few sessions and see how you feel.

You’ll hear a lot of pros say more is less when it comes to training in recent years. A lot of what you do probably ends up being junk volume because your body is already done half way through your workout
 
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