Mack presents the PNI triple threat stack transformation!

Sono***un, 3 days in already stackin' out page 5!

Ty for the invite, excited to see what this routine can do for you with all the rest. Not for your physique, just whether or not you start posting updates between sets :joke:

That's how I always lift!
 
Wow,I can tell you the change in routine is being felt already,I feel like I got hit by a Mack truck :D Today is an off day,may try to get in a little cardio or ab work but got some things going on so we will see.Tomorrow is chest/delts.
 
A little change up is never a bad thing that's for sure!
 
Mack411 said:
Wow,I can tell you the change in routine is being felt already,I feel like I got hit by a Mack truck :D Today is an off day,may try to get in a little cardio or ab work but got some things going on so we will see.Tomorrow is chest/delts.
Click to expand...

Was it this one?

Invalid Link Removed
 
Mack411 said:
Wow,I can tell you the change in routine is being felt already,I feel like I got hit by a Mack truck :D Today is an off day,may try to get in a little cardio or ab work but got some things going on so we will see.Tomorrow is chest/delts.
Click to expand...

Absolutely agree. I never workout for more than an hour but this program is keeping me in around an hour and a half. I would usually pass on this type of training where volume and intensity are applied mutually but it might just be the thing I need to break the elusive 200 mark. I'm gonna see how it works this week but I may have to drop it due to time constraints, there's other options that may work better for me time-wise
 
apparently some good things are happening in here...give it hell, mack!!!
 
Ok,so had a pretty good day,this change in routine has already hit me hard,my back is on fire,and Im loving it.Cant wait to be back at it tomorrow,burnt my hand pretty good on a hot pan tonight so hope it doesnt blister bad!
 
Great session today,will be doing cardio later.I had a killer pump,focus was good,strength seemed descent but not up in any way,appetite has been up like crazy.Prodigy is doing its job in the gym,nothing to note from the Paragon yet but I am having some acne increase for sure.Weight is still holding steady at 180lbs.The numbers are of working sets not warm ups:

Chest/Front and Side delts/Abs

Rest between sets:cardiovascular and mental recovery
Lifting tempo:1/0/1

SS=Supersets
DS=Drop sets

SS: DB incline press/DB flat fly:
50x10/45x10
60x9/55x10


SS:Flat BB bench press/DB pull over
255x9/45x12
275x6/60x10


DS:Slightly leaned forward weighted dips
+25lbs.x12
+35lbs.x9
BWx23

SS: DB shoulder press seated/shoulder width grip upright row:
45x11/95x12
60x9/100x10

DS:Seated DB side lateral:
20x12
25x8
20x8

SS:Lying incline straight leg raise/plate on chest crunch:
20/+25lbs. on chest on declinex15
18/+25lbs. on chest on declinex13
 
Mack411 said:
Great session today,will be doing cardio later.I had a killer pump,focus was good,strength seemed descent but not up in any way,appetite has been up like crazy.Prodigy is doing its job in the gym,nothing to note from the Paragon yet but I am having some acne increase for sure.Weight is still holding steady at 180lbs.The numbers are of working sets not warm ups:

Chest/Front and Side delts/Abs

Rest between sets:cardiovascular and mental recovery
Lifting tempo:1/0/1

SS=Supersets
DS=Drop sets

SS: DB incline press/DB flat fly:
50x10/45x10
60x9/55x10

SS:Flat BB bench press/DB pull over
255x9/45x12
275x6/60x10

DS:Slightly leaned forward weighted dips
+25lbs.x12
+35lbs.x9
BWx23

SS: DB shoulder press seated/shoulder width grip upright row:
45x11/95x12
60x9/100x10

DS:Seated DB side lateral:
20x12
25x8
20x8

SS:Lying incline straight leg raise/plate on chest crunch:
20/+25lbs. on chest on declinex15
18/+25lbs. on chest on declinex13
Click to expand...

Excellent workout Mack.
Is this your own workout or was it laid out for you by Luke or is it a hybrid ?
 
fumoney said:
Excellent workout Mack.
Is this your own workout or was it laid out for you by Luke or is it a hybrid ?
Click to expand...

Thanks man,the sets were layed out by Luke,and Im having a blast with it!I do have to make some things work my way because of lack of equipment at home.
 
My thoughts are exactly those of fumoney's; that is really intense workout and seems really solid in structure (read: brutal). Killed it man, big props.
 
Nice lifts brotha
 
Thought it would be pretty cool to see Eric and Luke run this with you guys. It would be cool to see their routines and results.
 
R3ACTION said:
Thought it would be pretty cool to see Eric and Luke run this with you guys. It would be cool to see their routines and results.
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That would have been pretty cool,but I will do the hard work for them,and see how it pays off,Im following theyre routines and diet to a T!
 
Mack411 said:
That would have been pretty cool,but I will do the hard work for them,and see how it pays off,Im following theyre routines and diet to a T!
Click to expand...

Dedicated! You'll kill it guaranteed!
 
great logs mack looking good so far. hope i can get mine rolling next week . i'll be way behind you guys but thats where i usually stay a day late and a dollar short. jsut sick and tired of feeling sick and tired. grat job again dude.
 
R3ACTION said:
Nice, we have faith in you brother!
Click to expand...
Thanks bro,I couldnt do it without you guys supporting me!
LiveToLift said:
Dedicated! You'll kill it guaranteed!
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Thanks man,Im busting my a**,good update coming in a few!
chefbo said:
great logs mack looking good so far. hope i can get mine rolling next week . i'll be way behind you guys but thats where i usually stay a day late and a dollar short. jsut sick and tired of feeling sick and tired. grat job again dude.
Click to expand...
Thanks man,sometimes life throws curve balls,just hold your head up,you will get there!
 
I am afraid the cops are going to show up any minute,because I killed todays workout :D Prodigy 20min pre is what works for me,I also found that if I take a dose of the Paragon about an hour pre with small snack or shake,it seems to give a bit of an extra drive.I had ridiculous pumps today in my arms,my XL t-shirt looked like a large on me.My focus and energy was great.Some things I am noticing,definite increase in appetite and vascualrity throughout the day.I have had a huge increase in acne.I am also having a bit of trouble staying asleep.My schedule has been crazy as we are looking to buy another house and a loy going on for me these days,but I am enjoying my gym time and the change of routine.The numbers are from working sets only,still trying to get weight figured for the rep ranges.

Biecps/triceps/calves:

Rest between sets only what time it took to change weight,if weight was ready,no rest.
Lifting tempo:No exact ratio,just very slow and controlled on everything today.

BB curl:
95x10
115x8
125x6

SS: DB hammer curl/BB preacher curl:
50x10/85x10
60x7/95x8

CG Bench press:
185x12
205x6
205x5

SS:EZ bar skull crushers/body weight dips:
50x12/25
60x11/21

Standing calf raise-standing on board with BB on shoulders:
225x12
255x12
255x10

Seated calf raise-sitting on edge of bench,feet on board,BB on top of legs:
225x6
185x10
 
Mack411 said:
I am afraid the cops are going to show up any minute,because I killed todays workout :D Prodigy 20min pre is what works for me,I also found that if I take a dose of the Paragon about an hour pre with small snack or shake,it seems to give a bit of an extra drive.I had ridiculous pumps today in my arms,my XL t-shirt looked like a large on me.My focus and energy was great.Some things I am noticing,definite increase in appetite and vascualrity throughout the day.I have had a huge increase in acne.I am also having a bit of trouble staying asleep.My schedule has been crazy as we are looking to buy another house and a loy going on for me these days,but I am enjoying my gym time and the change of routine.The numbers are from working sets only,still trying to get weight figured for the rep ranges.

Biecps/triceps/calves:

Rest between sets only what time it took to change weight,if weight was ready,no rest.
Lifting tempo:No exact ratio,just very slow and controlled on everything today.

BB curl:
95x10
115x8
125x6

SS: DB hammer curl/BB preacher curl:
50x10/85x10
60x7/95x8

CG Bench press:
185x12
205x6
205x5

SS:EZ bar skull crushers/body weight dips:
50x12/25
60x11/21

Standing calf raise-standing on board with BB on shoulders:
225x12
255x12
255x10

Seated calf raise-sitting on edge of bench,feet on board,BB on top of legs:
225x6
185x10
Click to expand...

Cheesy dude. Lol!! Great workout though you really laid a beating down on yourself!
 
cswalczakny said:
Cheesy dude. Lol!! Great workout though you really laid a beating down on yourself!
Click to expand...

You know it was a good one,I had to,lol.Thanks a lot.
 
cswalczakny said:
Cheesy dude. Lol!! Great workout though you really laid a beating down on yourself!
Click to expand...

It's not easy being cheesy !
Excellent workout Mack.
 
Mack411 said:
Ok,so had a pretty good day,this change in routine has already hit me hard,my back is on fire,and Im loving it.Cant wait to be back at it tomorrow,burnt my hand pretty good on a hot pan tonight so hope it doesnt blister bad!
Click to expand...



BURN JEL with lidocaine, that stuff is incredible for burns...
 
Mack411 said:
I am afraid the cops are going to show up any minute,because I killed todays workout :D Prodigy 20min pre is what works for me,I also found that if I take a dose of the Paragon about an hour pre with small snack or shake,it seems to give a bit of an extra drive.I had ridiculous pumps today in my arms,my XL t-shirt looked like a large on me.My focus and energy was great.Some things I am noticing,definite increase in appetite and vascualrity throughout the day.I have had a huge increase in acne.I am also having a bit of trouble staying asleep.My schedule has been crazy as we are looking to buy another house and a loy going on for me these days,but I am enjoying my gym time and the change of routine.The numbers are from working sets only,still trying to get weight figured for the rep ranges.

Biecps/triceps/calves:

Rest between sets only what time it took to change weight,if weight was ready,no rest.
Lifting tempo:No exact ratio,just very slow and controlled on everything today.

BB curl:
95x10
115x8
125x6

SS: DB hammer curl/BB preacher curl:
50x10/85x10
60x7/95x8

CG Bench press:
185x12
205x6
205x5

SS:EZ bar skull crushers/body weight dips:
50x12/25
60x11/21

Standing calf raise-standing on board with BB on shoulders:
225x12
255x12
255x10

Seated calf raise-sitting on edge of bench,feet on board,BB on top of legs:
225x6
185x10
Click to expand...

Lmao at that one! I actually did lol. Nice work brother!
 
Yo Mackster, it is around that time of the month...once ever so many blue moons...that I throw in a little bicep work to keep balance, and in hopes of it keeping tendonitis at bay. What would you recommend for a good Hypertrophy chain of events for it? ^_^' even if it is a benignly neglected, once a month bicep workout. You seem to have a certificate in Cannon-ology, would appreciate the input.
 
bean5er said:
Lmao at that one! I actually did lol. Nice work brother!
Click to expand...
Thanks bro!
Celorza said:
Yo Mackster, it is around that time of the month...once ever so many blue moons...that I throw in a little bicep work to keep balance, and in hopes of it keeping tendonitis at bay. What would you recommend for a good Hypertrophy chain of events for it? ^_^' even if it is a benignly neglected, once a month bicep workout. You seem to have a certificate in Cannon-ology, would appreciate the input.
Click to expand...
It is hard to write a lot because of autocorrect on my phone,but I will drop some knowledge for you when I get home to the computer :D
 
Mack411 said:
Thanks bro!
It is hard to write a lot because of autocorrect on my phone,but I will drop some knowledge for you when I get home to the computer :D
Click to expand...

:hail:
 
Killed that workout bro. Your numbers are always impressive!
 
So morning weight was 178lbs. this morning.I have been eating quite a bit but weight is down some,will see how it holds over next few day.The weekend is rest days and will be back at it Monday,got a birthday party today so will probably have some good cheat foods.Everyone have a good weekend.
 
Mack411 said:
So morning weight was 178lbs. this morning.I have been eating quite a bit but weight is down some,will see how it holds over next few day.The weekend is rest days and will be back at it Monday,got a birthday party today so will probably have some good cheat foods.Everyone have a good weekend.
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:food::food::food::food:
 
Had a great weekend off,will update with macros for the week tomorrow and weight as well.Will be glad to be back in the gym tomorrow!
 
I am seriously impressed with your workouts...I can't believe you get this all done at home!!! Dam you are GOOOOD!
 
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