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Mack presents the PNI triple threat stack transformation!

Motivation ?
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You are doing great. Keep it up !
You have some good competition.
 
Had a good workout today,felt great to be back at it after the weekend off.Prodigy is giving great focus,energy,and endurance is good through the end of workout and through cardio.Paragon 3 times a day with food.It still seems early to me,but somethings to note:extreme increase in acne.Aggression is up.Libido seems to be up,and I am getting some headaches in the morning time,weight is at 179.lbs morning weight.I also seem to be a lot more vascular throughout the day.Also appetite is up,I am hungry all day and night!My DL today felt amazing,grip seems to be getting better each session.Here are my working set numbers:

Back/rear delts/abs:

Rest between sets:2-3min.
Lifting tempo:2/1/2/1

Underhand grip BB row:
155x10
185x8
185x7

WG pull up:
12
11
10

Partial rack Dead Lift,mid-shin:
345x8
375x4
325x9

Face down incline bench DB rear lateral:
20x10
25x8

Seated bent knee raise:
25
28

Decline crunch:
+25lbs. 20
+25lbs. 18

Front lateral raises:
30x8
30x7

Side lateral raises:
25x8
 
Mack411 said:
Had a good workout today,felt great to be back at it after the weekend off.Prodigy is giving great focus,energy,and endurance is good through the end of workout and through cardio.Paragon 3 times a day with food.It still seems early to me,but somethings to note:extreme increase in acne.Aggression is up.Libido seems to be up,and I am getting some headaches in the morning time,weight is at 179.lbs morning weight.I also seem to be a lot more vascular throughout the day.Also appetite is up,I am hungry all day and night!My DL today felt amazing,grip seems to be getting better each session.Here are my working set numbers:

Back/rear delts/abs:

Rest between sets:2-3min.
Lifting tempo:2/1/2/1

Underhand grip BB row:
155x10
185x8
185x7

WG pull up:
12
11
10

Partial rack Dead Lift,mid-shin:
345x8
375x4
325x9

Face down incline bench DB rear lateral:
20x10
25x8

Seated bent knee raise:
25
28

Decline crunch:
+25lbs. 20
+25lbs. 18

Front lateral raises:
30x8
30x7

Side lateral raises:
25x8
Click to expand...

Very solid brother. Awesome as always Mack
 
Those are great numbers on the underhand barbell rows Mack! I was like wth is this kid taking...oh yeah the PNI stack ;)
 
Ok,heres some of my Macros for the past week,not 100% on point but pretty close.

Mon,Jan 25:
Lost paper where I tracked intake :(

Tues,Jan 26:
320P/190C/41F

Wed,Jan 27:
290P/95C/18F

Thurs,Jan28:
305P/180C/28F

Fri,Feb 1:
310P/175C/25F

Sat,Feb 2:
290P/95C/18F

Sun,Feb 3:
280P/90C/16F

Mon,Feb 4:
310P/184C/28F

Proteins consist of mainly:
Chicken breast
Egg whites
Lean ground beef
Fish-tilapia
Water packed tuna
Whey protein powder if on the go!

Carbs consist of:
Oatmeal
Brown rice
Sweet potatoes
Whole grain bread
 
Had a good workout today,put in an offer on a new house so ecited and hope it goes thorugh quick!Pump in legs today was insane,vascularity is way up.I love the focus I get from Prodigy,and it last all the way through to the end and through cardio if done after weights.My libido is up for sure,and acne is at an all time high,aggression is seeming pretty high as well.I wish I was on a bulk with this hunger,bc it is killing me not to destroy our pantry.Heres today working set numbers:

Legs/calves:

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

DS=drop set
SS=super set

DS:Barbell squat,no belt and was a** to heels except last rep of last set:
275x12
325x10
385x6

DS:leg extensions:
150x10
170x9
180x7

SS:stiff leg DL:
275x12
295x8

DS: DB single leg bench step up:
45lb. DB each hand,9 reps each leg
30lb. BD each hand,10 reps each leg.

DS:standing calf raise with BB and on board:
295x10
275x12
225x15
 
Mack411 said:
Had a good workout today,put in an offer on a new house so ecited and hope it goes thorugh quick!Pump in legs today was insane,vascularity is way up.I love the focus I get from Prodigy,and it last all the way through to the end and through cardio if done after weights.My libido is up for sure,and acne is at an all time high,aggression is seeming pretty high as well.I wish I was on a bulk with this hunger,bc it is killing me not to destroy our pantry.Heres today working set numbers:

Legs/calves:

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

DS=drop set
SS=super set

DS:Barbell squat,no belt and was a** to heels except last rep of last set:
275x12
325x10
385x6

DS:leg extensions:
150x10
170x9
180x7

SS:stiff leg DL:
275x12
295x8

DS: DB single leg bench step up:
45lb. DB each hand,9 reps each leg
30lb. BD each hand,10 reps each leg.

DS:standing calf raise with BB and on board:
295x10
275x12
225x15
Click to expand...

How exciting! Good luck on your offer!!! :)
 
is this your 1st house mack?


sweet to have a house to call your own!!!


either way, i wish you luck!!!
 
thebigt said:
is this your 1st house mack?


sweet to have a house to call your own!!!


either way, i wish you luck!!!
Click to expand...

Not my first,and hopefully not my last :D Thanks a lot man.
 
Today is a rest day,we are getting some snow and Im just relaxing in the warm house and enjoying some good food,will be back at it tomorrow!
 
Still killing it in here i see -

Good luck on the house offer - that stuff can be frustratingly slow - then all this crap is need at once - then slow again - rinse repeat....
 
LizKing531 said:
Still killing it in here i see -

Good luck on the house offer - that stuff can be frustratingly slow - then all this crap is need at once - then slow again - rinse repeat....
Click to expand...

Thanks,never a fun process,will be glad once its over!
 
LizKing531 said:
You found a place with plenty of space for a killer weight room?
Click to expand...

Dang right I did,that was the number one thing we were looking for,my gym is about to get crazy this year :D
 
I had an amzing cardio and ab session today,I havent had a good ab pump like today in quite a while,cant wait to hit the weight tomorrow!
 
Mack411 said:
I had an amzing cardio and ab session today,I havent had a good ab pump like today in quite a while,cant wait to hit the weight tomorrow!
Click to expand...

Damn....if you are doing cardio, then I better get mine in today.
 
Mack411 said:
I had an amzing cardio and ab session today,I havent had a good ab pump like today in quite a while,cant wait to hit the weight tomorrow!
Click to expand...

lol....ab pump!!!!! lucky dog!!!!
 
Dropping in to say keep killing it brother! Looks like you're putting in some serious work!
 
R3ACTION said:
Dropping in to say keep killing it brother! Looks like you're putting in some serious work!
Click to expand...

I am working hard,thanks a lot man!
 
Ok,so had a good workout today.Focus was good,strength felt good,energy was amazing.I am still seeing the same things I noted before,abs are started to jump out a bit more,morning weight today was back to 180lbs.So we will see at the end how that weight has been distributed.I did kind of hurt my back today when I did my first set of shoulder press,felt something in my upper back and having trouble turning my neck,trap is swollen pretty good and has some bruising already,hopefully it wont get to bad and will heel up quick.Heres todays working set numbers:

Chest/Front and side delts/abs:

20 minute cardio session before hitting weights.

Flat BB bench press:
225x18
255x10
275x6
295x4

Incline fly:
45x15
50x12
50x8

SS:Hammer incline press with DB/forward dips:
45x12/25
45x10/28
50x9/21

DB single arm side lateral:
20x8
25x6

BB shoulder width grip front raise:first time doing these and they were awesome:
45x15
50x12
50x8

BB shoulder press:
135x13,was going to be warm up set but felt something in back.
115x8

SS:decline crunch with weight/lying straight leg raise:
+25lbs.x18/23
+30lbs.x15/20
 
Mack411 said:
Ok,so had a good workout today.Focus was good,strength felt good,energy was amazing.I am still seeing the same things I noted before,abs are started to jump out a bit more,morning weight today was back to 180lbs.So we will see at the end how that weight has been distributed.I did kind of hurt my back today when I did my first set of shoulder press,felt something in my upper back and having trouble turning my neck,trap is swollen pretty good and has some bruising already,hopefully it wont get to bad and will heel up quick.Heres todays working set numbers:

Chest/Front and side delts/abs:

20 minute cardio session before hitting weights.

Flat BB bench press:
225x18
255x10
275x6
295x4

Incline fly:
45x15
50x12
50x8

SS:Hammer incline press with DB/forward dips:
45x12/25
45x10/28
50x9/21

DB single arm side lateral:
20x8
25x6

BB shoulder width grip front raise:first time doing these and they were awesome:
45x15
50x12
50x8

BB shoulder press:
135x13,was going to be warm up set but felt something in back.
115x8

SS:decline crunch with weight/lying straight leg raise:
+25lbs.x18/23
+30lbs.x15/20
Click to expand...

If I had a nickel every time I strained my trap on shoulder press... hope u heal up quick bud
 
cswalczakny said:
If I had a nickel every time I strained my trap on shoulder press... hope u heal up quick bud
Click to expand...

Thanks bro,its a first and hopefully last for me,lol.I usually alternate reps between front and back,I was hitting a back and it just got a bit to far away from me,it happens and I will just have to watch it.
 
Dang mack, sorry to hear. Working around a shoulder issue I believe in my left rear delt currently and I feel your pain man. Sucks when you just wanna train 100 and have to work around it. But that's the business I guess.

Get better brosef!
 
Mack411 said:
Thanks bro,its a first and hopefully last for me,lol.I usually alternate reps between front and back,I was hitting a back and it just got a bit to far away from me,it happens and I will just have to watch it.
Click to expand...

Better be the last!
 
Mack411 said:
Ok,so had a good workout today.Focus was good,strength felt good,energy was amazing.I am still seeing the same things I noted before,abs are started to jump out a bit more,morning weight today was back to 180lbs.So we will see at the end how that weight has been distributed.I did kind of hurt my back today when I did my first set of shoulder press,felt something in my upper back and having trouble turning my neck,trap is swollen pretty good and has some bruising already,hopefully it wont get to bad and will heel up quick.Heres todays working set numbers:

Chest/Front and side delts/abs:

20 minute cardio session before hitting weights.

Flat BB bench press:
225x18
255x10
275x6
295x4

Incline fly:
45x15
50x12
50x8

SS:Hammer incline press with DB/forward dips:
45x12/25
45x10/28
50x9/21

DB single arm side lateral:
20x8
25x6

BB shoulder width grip front raise:first time doing these and they were awesome:
45x15
50x12
50x8

BB shoulder press:
135x13,was going to be warm up set but felt something in back.
115x8

SS:decline crunch with weight/lying straight leg raise:
+25lbs.x18/23
+30lbs.x15/20
Click to expand...

Damn....take care of that back. Contest or no contest.....I am sure you know, dealing with back issue is no joke.

Good workout out here. Nice bench numbers !
 
Very clean and smooth workout today,took my time and focused on muscle form.Focus was good,energy was good,and so was endurance.I am having some raised aggression for sure,and acne is insane right now.Back is feeling ood today,neck is a bit sore but nothing terrible.Going to go hit some cardio in a bit.Here are todays working set numbers:

Biceps/triceps/calves

Rest between sets:3-5 minutes.
Lifting tempo:4/0/x

Decline skull crushers:
65x10
80x8
90x8

Overhead DB extensions:
70x12
80x10
105x6

Seated alternating DB hammer curl:
45x8
50x8
60x6

Single arm 90deg. angle preacher curl:
45x7
50x6

Standing calf raise with BB:
225x20
275x10-2 count pause at top.
295x8-2 count pause at top.

BB curl:
115x9
125x6
135x3
 
Hey guess who almost strained a trap on shoulder press this morning? Felt a twinge fixed my form quick and massaged it out after the set.

You just about cursed me mack!
 
Hope that strain is only a quick temporary thing - my shoulder tweaks out now & again, so I've been extra careful & trying to fix that once & for all...
 
cswalczakny said:
Hey guess who almost strained a trap on shoulder press this morning? Felt a twinge fixed my form quick and massaged it out after the set.

You just about cursed me mack!
Click to expand...
Lol,thats crazy,you cant blame me for your sloppy form :D
LizKing531 said:
Hope that strain is only a quick temporary thing - my shoulder tweaks out now & again, so I've been extra careful & trying to fix that once & for all...
Click to expand...

Me too,just gotta make sure not to make it worse,I feel great today myself tho.
 
Wow,I knew I had a good session yesterday,but my delts are on fire tonight and its been a while since I have had a good delt burn the next day!
 
Morning weight today was 177lbs.I will update with MACROS tomorrow and cant wait to hit the weights tomorrow.Everyone enjoy what little is left of the weekend!
 
Mack411 said:
Morning weight today was 177lbs.I will update with MACROS tomorrow and cant wait to hit the weights tomorrow.Everyone enjoy what little is left of the weekend!
Click to expand...

Mackros?
 
You sure do boss! People could learn a few things following your thread!
 
Piston Honda said:
You sure do boss! People could learn a few things following your thread!
Click to expand...

Thanks bro,I learn plenty following other logs,my next one will be really fun ;)
 
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