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Phase 1 Recomp: Licogenix (sponsored) + Formula-X, Endosurge & Anabeta Elite

Thanks guys!


Day 9: Legs

Leg Extensions
95x3x12

Squats
120x15
185x8
205x8
225x8
235x8

Reverse Lunges
120x3x10


**Leg Extensions
90x7x12

Stiff Leg Deadlift
155x8
155x8
165x8
165x8

**Lying Leg Curls
45x7x12

Abs - ran out of time this morning for this, will do some when I get home from work though. As suggested will try some weighted moves.

Cardio - 5.3km run

Overall Feeling: 8
Aggression: 5
Energy: 9 - Really happy at how energetic I feel already on this stack
Libido: 6
Endurance: 9 - As with my energy, my endurance feels up
Strength: 7
Pump: 7
Vascularity: 6
Recovery: 8
Joint Health: 8 - feeling my knee as i type (not overly concerned though)
Skin: clear, dry
Sleep Quality: 9 - sleeping really good.

Tomorrow is supposed to be an off day - but was just informed I have to work early Thursday so will move Chest/Triceps to tomorrow and have Thursday as my rest day.
 
Day 10: Chest, Triceps

Bench Press: 5x5
205x5
235x5
245x5
255x5
265x4

Incline Dumbbell Flys: 3x10
45x10x3

Incline Bench Press: 4x8
185x8
205x8
205x8
205x6

** Cable Crossovers: 7x12
60x7x12

Close-Grip Bench 4x10 (superset w/Tricep Pushdown)
165x10
165x10
165x8
165x6

Triceps Straight Bar Pushdown: 4x12 (superset w/ Close-Grip Bench)
130x4x12

**Tricep-Bar Overhead Extension: 7x10
50x7x10

Cardio: 5km Jog

Overall Feeling: 9 - Considering this was supposed to be a scheduled day off, while running at 7am it was 37C/99F & humid as hell and my triceps are screaming - I feel great.
Aggression: 4 - last few days getting along even better with my wife
Energy: 8 - my workout took a little longer today with the heat, but I had good energy throughout.
Libido: 7 - not sure if it is Invalid Link Removed thread or the stack that is pushing my libido up. Either way not complaining ;)
Endurance: 8
Strength: 8 - my incline bench/closegrip and pushdowns all had improvements with weight/sets/reps.
Pump: 8 - noticed better pump in my chest/triceps today
Vascularity: 6
Recovery: 8 - feel recovered from previous workouts, and noticing I don't feel the need to rest as long between sets.
Joint Health: 8 - knee is pretty good, right elbow seems to hurt after tricep work.
Skin: clear, dry
Sleep Quality: 10 - sleeping really well

Tomorrow is a day off. Possible cardio in the morning. Although might give my knee some rest.
 
Day 12: Back, Calves

Wide Grip Lat Pulldowns: 4x10
180x10
200x10
200x10
210x10 *PR

Superset w/ Reverse Grip Pulldowns: 4x10
180x10
200x10
200x10
210x9 *PR

One Arm Dumbbell Rows: 4x10
75x10x4

Seated Cable Row: 3x8
150x8x3

Deadlifts: 5x5 (this went better still a ways to go)
205x5
225x5
225x5
205x4
205x3

** Straight Arm Pulldowns: 7x12
100x12x7

**Standing Calf Raises (Dumbbells): 7x25
45x25x7

Cardio: 5.4km Run

Overall Feeling: 9 - Off day yesterday and today have felt great. Maybe this is the 'feeling of well-being' I have always read about but not experienced.
Aggression: 5
Energy: 8 - had some difficulty actually getting up, but once up very energetic
Libido: 6
Endurance: 8 - Felt very good all through my weights
Strength: 8 - Feeling stronger increase in both Wide/Reverse pulldowns as well as One arm rows.
Pump: 8 - notable change here..back felt pumped, chest was pumped.
Vascularity: 7 - bit of a change here too - good veinage, which lasted hours after workout.
Recovery: 8 - my chest was killing yesterday from Wednesday workout, but slightly sore today.
Joint Health: 9 - knee is feeling good, right elbow as well.
Skin: Face feels a littler oiler today, and probably for the first time in 5 years..i have a pimple starting under the skin (hurts lol).
Sleep Quality: 7 - not the longest but a decent sleep <-- outside influences.
 
Dayum lat pull supersets at 200+. That's dirty.

Read that article on dead lifting (rotating lifts)

I bet if you took a week off from deading you would easily add 10 pounds to your 5RM.

I've had solid success using :

Warmup x15
7, 5, 3, 7, 5, 3

Or 7,5,3,3,5,7

every week I'll shoot to add 5-7.5lbs to at least ONE if not all of those RM .. I brought my 3 RM to 265 from 235 in about a month..
 
chedapalooza said:
Dayum lat pull supersets at 200+. That's dirty.

Read that article on dead lifting (rotating lifts)

I bet if you took a week off from deading you would easily add 10 pounds to your 5RM.

I've had solid success using :

Warmup x15
7, 5, 3, 7, 5, 3

Or 7,5,3,3,5,7

every week I'll shoot to add 5-7.5lbs to at least ONE if not all of those RM .. I brought my 3 RM to 265 from 235 in about a month..
Click to expand...

Thanks appreciate it Cam, I will definitely read that.. and try your method.
 
wasme said:
Thanks appreciate it Cam, I will definitely read that.. and try your method.
Click to expand...

I learned it from aback specialization program on M&S.. Lol. But it works.. Really build a NICE v taper and solid deadlift numbers
 
Good to see the strength going up. Keep at it!

And I agree with Ched, take a week off and go back and kill it. Sometimes it's all you need to break through a minor plateau.

Good luck!
 
Colbicide said:
Good to see the strength going up. Keep at it!

And I agree with Ched, take a week off and go back and kill it. Sometimes it's all you need to break through a minor plateau.

Good luck!
Click to expand...

Yeaa!! Lol

And yes I pmed You.. Wasnt sure about the link either ;)
 
My day totally got away from me yesterday..so here is the update for yesterday and today is day off.

Day 13: Shoulders, Biceps

Military Press
110x12 Warmup
160x8
160x8
170x8
170x7

Seated Dumbbell Press
45x10
45x10
45x10
45x8

** Side Lateral Raises
25x10x7

Dumbbell Shrugs
45x12x4

**Barbell Shrugs
165x12x7

EZ Bar Curls
95x10
95x10
105x8
105x8

Alternating Incline Dumbbell Curls
35x10
35x10
35x9L, 8R

**Preachur Curls
70x12
70x12
70x10
65x12
65x12
65x10
65x9

Cardio: 5km Jog

Overall Feeling: 8
Aggression: 4
Energy: 9
Libido: 6
Endurance: 9
Strength: 8
Pump: 7
Vascularity: 8 saw some viens in my shoulders which was nice
Recovery: 8
Joint Health: 8
Skin: kinda oily
Sleep Quality: 8

Felt realy good most of the day yesterday. My workout was great, and my run felt like it was over right after it started (I like that as I dont enjoy cardio all that much). Strength seemed good - a few more reps on a few exercises. And recovery from previous workout was on par with how this stack has been. I feel fully recovered within a day or two. I am also noticing that my knee pain isn't lasting as long when it flares up.

Have a hectic week coming up, work early all week and then kids have all kinds of functions in the evenings.. But I will ensure I get all my workouts in and up on here.

Have a good Sunday guys..
 
Day 15: Biceps / Triceps / Calves

Preacher Curls
90x10
95x10
95x10
95x10

Hammer Curls
75x10
75x10
75x10
75x10

**EZ Bar Curls
85x10x7

Close-grip Bench Press
135x10
155x10
155x10
165x10

Tricep V-Bar Pushdowns (Was getting tennis elbow from the rope)
120x15
130x15
130x15
130x15

**Overhead Tricep Dumbbell Extensions
50x12x7

**Standing Calf Raises (Dumbbells)
45x25x7

Cardio - 5.1km run

Overall Feeling: 8
Aggression: 4 (almost non-existent)
Energy: 8 - work this morning and just couldn't get up to go for a run/workout. But as the day went on I felt much more energetic.
Libido: 6
Endurance: 8 - had a great workout, one of my best...elevated mood throughout as well.
Strength: 8 - up a little on weight on the odd set and up 5lbs on my curls for my set of 7's
Pump: 9 - had a great pump during the workout, almost skin ripping. It went away fairly quick but was good to finally get a sick pump during my workout.
Vascularity: 9 - had road map arms going - actually 5 hours later still some decent vascularity.
Recovery: 9
Joint Health: 8 - knee is slightly sore.
Skin: ....hmmmm 2 pimples forming now..
Sleep Quality: 8 - good sleep.. feeling tired at the moment.
 
Day 16: Legs

Leg Extensions
95x3x12

Squats
120x15
205x5
255x5
255x5
265x5

Reverse Lunges
115x10
135x10
155x10

**Leg Extensions
90x7x12

Stiff Leg Deadlift
165x8
165x8
175x8
175x6

**Lying Leg Curls
45x7x12

Cardio - 5.3km run

Overall Feeling: 8 - Feeling good today, just a little tired. But that is due to working the earlier this week.
Aggression: 4
Energy: 8 - as I said a bit tired, yet did not affect my workout.
Libido: 7
Endurance: 8
Strength: 8 - I believe things are starting to kick right in, as my last three workouts I have increased either weight or reps. And feeling confident with my lifts.
Pump: 8 - not sure I have had a true pump in my quads/hams before - leg curls hurt.
Vascularity: 6 - nothing much to report here
Recovery: 9 - recovered from yesterday.
Joint Health: 7 - struggling here, knee is up and down.
Skin: slightly oily
Sleep Quality: 9 - another good sleep
 
Resolve said:
Your knee do ok with those squats? My left knee's been giving me trouble the last few weeks - had to ease things up on it for a while.
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No, between the leg extension/lunges and especially squats yesterday - had some issue going up stairs. Today though just a little sore. I changed my rep range from 4x8 to more a 5x5 to really try to push more weight. That probably wasn't the smartest move.
 
wasme said:
No, between the leg extension/lunges and especially squats yesterday - had some issue going up stairs. Today though just a little sore. I changed my rep range from 4x8 to more a 5x5 to really try to push more weight. That probably wasn't the smartest move.
Click to expand...

Don't forget you also ran a 5k after the leg workout.

That right there is amazing !
 
Day 17: Chest, Triceps

Bench Press
205x5
235x5
255x5
265x5
275x4 ---> PR

Incline Dumbbell Flys
45x10x3

Incline Bench Press
205x8
215x8 ---> PR
215x7
215x4

** Cable Crossovers
60x7x12

Close-Grip Bench
165x10
165x10
165x8
165x7

Triceps Straight Bar Pushdown
130x4x12

**Tricep-Bar Overhead Extension: 7x10
55x7x10

Cardio: 5km Jog

Overall Feeling: 9 - Felt really good all day. Workout was excellent. After it thought I felt nautious, but it that feeling has left me.
Aggression: 4
Energy: 8
Libido: 7
Endurance: 8
Strength: 9 - Feel strong, PR's in Bench, Incline Bench
Pump: 8 - noticed better pump in my chest/triceps today
Vascularity: 8 - alot of veins in my arms today
Recovery: 6 - this feels down only because I do not think I am recovered from my leg workout yesterday yet. Legs are still quite sore.
Joint Health: 6 - knee sucks!
Skin: oily, 2 pimples
Sleep Quality: 10 - sleeping really well last night just not long enough.

Tomorrow is a rest day. Probably will do cardio in the morning though.
 
wasme said:
On leg days, I do it before as my warm up.. I don't think I could run after legs...
Click to expand...

Gotcha. Still impressive.
 
wasme said:
Thanks man.. How are you enjoying Mass HGH/Testodrol?
Click to expand...

I love it. Results have been better than I expected. Only draw back is occasional grogginess because it puts you in such a deep trance like state during sleep.
 
Day 18: Back, Calves (Yesterday)


Wide Grip Lat Pulldowns
180x10
200x10
200x10
210x10


Superset w/ Reverse Grip Pulldowns
180x10
200x10
200x10
210x10


One Arm Dumbbell Rows
75x10
75x10
75x9
75x7


Seated Cable Row
150x8x3


Deadlifts: *Worked solely on form
135x12
185x8
185x5
185x5
185x5


** Straight Arm Pulldowns: 7x12
100x12x7


**Standing Calf Raises (Dumbbells): 7x25
45x25x7


Cardio: 5.2km Run


Overall Feeling: 9 - Well yesterday was supposed to be my day off. But I felt really good (albeit sore from last few workouts) and thought if I can hammer out Fri/Sat on Thurs/Fri then I can have 2 days off on the weekend. So went for it.
Aggression: 4
Energy: 9 - felt energetic and ready to go.
Libido: 8 - I am going to have to say 8 now.. every night I wake to wood, mornings to wood. No one is complaining though lol.
Endurance: 9 - Had a great workout, and was very hot / humid out ... ended up with a 5.2km run in the heat, but still didn't have too much trouble.
Strength: 8 - Numbers didnt go up this week for Back, but was a good solid workout.
Pump: 8 - having much better pumps all week it seems, also seems to linger much longer.
Vascularity: 8 - as with pumps, vascularity is up
Recovery: 7 - Legs are still sore from workout 3 days ago, and chest from 2 days ago.
Joint Health: 9 - knee is feeling good
Skin: Oily, but no more breakouts at all.
Sleep Quality: 8 - once asleep I am ok, but last two nights have trouble falling asleep.

After work today: Shoulders / Biceps (ran this morning)
 
Lots of 8's and 9's. Glad you're responding to this stack.
 
Day 19: Shoulders, Biceps (Yesterday)


Military Press
110x12 Warmup
165x8
165x8
175x8
185x7 **PR


Seated Dumbbell Press
45x10
45x10
45x10
45x8


** Side Lateral Raises
25x10x7


Dumbbell Shrugs
45x12x4


**Barbell Shrugs
165x12x7


EZ Bar Curls
95x10
95x10
105x8
105x8


Alternating Incline Dumbbell Curls
35x10
35x10
35x10L, 9R


**Preachur Curls
70x10
70x10
70x10
70x8
65x10
65x8
60x12


Cardio: 5km Jog


Overall Feeling: 8
Aggression: 4
Energy: 9
Libido: 6
Endurance: 9
Strength: 8
Pump: 8
Vascularity: 8
Recovery: 8
Joint Health: 8
Skin: skin is drying back out
Sleep Quality: 8
 
Day 22 : Biceps / Triceps / Calves

Preacher Curls
90x10
95x10
10010 *PR
100x9

Hammer Curls
75x10
75x10
75x10
80x10 *PR

**EZ Bar Curls
85x10
85x10
85x7
80x10
80x10
80x9
80x8

Close-grip Bench Press
135x10
135x10
165x10
165x10

V-bar Tricep Pushdowns
110x15
120x15
130x15
130x15

**Overhead Tricep Dumbbell Extensions
50x15x7

**Standing Calf Raises (Dumbbells)
45x25x7

Cardio - 6.1km run

Overall Feeling: 9 - Had 2 consecutive days off and woke ready to get back at it!
Aggression: 4
Energy: 9 - Great energy throughout workout and my run.
Libido: 7
Endurance: 9 - Felt like I could just keep going after my calves 7's. Was a great strong feeling.
Strength: 9 - Feeling stronger again this week and a couple of PR's...
Pump: 10 - So this morning I tried Slin Sane with about 40g of carbs before my workout. From about the 3 set of preachers on, my biceps just rose from my arms. And triceps were screaming by the end.
Vascularity: 10 - Have to say this was the best my arms have looked viens-wise. They were popping up everywhere.
Recovery: 10 - Fully recovered (mind you had two days off).
Joint Health: 9 - Knee felt a little sore after my run, but this evening is already feeling good.
Skin: still oily, but not as bad as last week was.
Sleep Quality: 8 - another really good sleep.


***** 3 week update ************

Definite increase in pump, vascularity, strength, and libido over the last 4-7 days. I feel good energy, endurance, recovery still. In fact, there is no aspect of this stack yet that has lessened...everything has increased and I think there is more to come as far as strength increases go.

I am noticing one thing though. Although my energy levels are great, endurance is high, and I am sleeping soundly and feel rested in the morning. I find as the day wears on I am feeling a little 'worn out' / exhausted. Is there any chance it could be even partially due to the fact that I am using a 'one a day' style vitamin? Or perhaps not having enough cal's? I am not evening going to think about the word overtraining, lol.


 
Awesome update.. Vitamins could be it.. Hydration? Over training is too individual and too commonly used. You know your body, if motivation and energy is low, then back off.. I tool it 'easy' for about 3 weeks just recently.. Finally went back to some heavier weights today and it felt great and my muscles responded so well. Strength was equal if not better than before I dialed it down..
 
Loving those PR's aren't you?!
 
Great workout wasme. I really loved the energy aspect of Licogenix. Did not expect it, but welcomed it with open arms.
 
chedapalooza said:
Awesome update.. Vitamins could be it.. Hydration? Over training is too individual and too commonly used. You know your body, if motivation and energy is low, then back off.. I tool it 'easy' for about 3 weeks just recently.. Finally went back to some heavier weights today and it felt great and my muscles responded so well. Strength was equal if not better than before I dialed it down..
Click to expand...

Thanks. Funny you would say hydration. I have been drinking alot, but yesterday I couldnt get enough water into me. I might as well have had a garden hose strapped to my shoulder.. consumed a ton of water.


Colbicide said:
Loving those PR's aren't you?!
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As you know, feels great to see the number climb Colbi!


fumoney said:
Great workout wasme. I really loved the energy aspect of Licogenix. Did not expect it, but welcomed it with open arms.
Click to expand...

Pleasantly surprised by how much energy I have had during probably 90% of my workouts...
 
Day 23: Legs

Leg Extensions
95x3x12

Squats
120x15
205x5
255x5
265x5
275x5 * PR

Reverse Lunges
115x10
135x10
155x10

**Leg Extensions
90x7x12

Stiff Leg Deadlift
165x8
165x8
175x8
175x8

**Lying Leg Curls
45x7x12

Cardio - 5.3km run

Overall Feeling: 7 - slept crappy last night, and have felt under the weather most of the day. I don't think I am coming down with anything just 'one of those days'.
Aggression: 6 (maybe not aggression, perhaps irritable)
Energy: 7 - not as high as most days, but probably the same level as a non stack day.
Libido: 7
Endurance: 8
Strength: 8 - Up 10 for squats! I was surprised when I pushed out a full 5. I think I could have gone a couple more pounds..next week!
Pump: 7
Vascularity: 8
Recovery: 9 - recovered from yesterday.
Joint Health: 7
Skin: slightly oily
Sleep Quality: 3 - only slept about 3 hours.. and didn't feel at all rested.
 
wasme said:
Day 23: Legs

Leg Extensions
95x3x12

Squats
120x15
205x5
255x5
265x5
275x5 * PR

Reverse Lunges
115x10
135x10
155x10

**Leg Extensions
90x7x12

Stiff Leg Deadlift
165x8
165x8
175x8
175x8

**Lying Leg Curls
45x7x12

Cardio - 5.3km run

Overall Feeling: 7 - slept crappy last night, and have felt under the weather most of the day. I don't think I am coming down with anything just 'one of those days'.
Aggression: 6 (maybe not aggression, perhaps irritable)
Energy: 7 - not as high as most days, but probably the same level as a non stack day.
Libido: 7
Endurance: 8
Strength: 8 - Up 10 for squats! I was surprised when I pushed out a full 5. I think I could have gone a couple more pounds..next week!
Pump: 7
Vascularity: 8
Recovery: 9 - recovered from yesterday.
Joint Health: 7
Skin: slightly oily
Sleep Quality: 3 - only slept about 3 hours.. and didn't feel at all rested.
Click to expand...

Congrats on the PR !!!
 
Day 24: Chest, Triceps

Bench Press
205x5
255x5
265x5
265x5
275x4

Incline Dumbbell Flys
45x10x3

Incline Bench Press
205x8
215x8
215x7
215x6

** Cable Crossovers
60x7x12

Close-Grip Bench
165x10
165x7
155x9
155x8

Triceps Straight Bar Pushdown
130x4x12

**Tricep-Bar Overhead Extension: 7x10
55x7x10

Cardio: 5.2km (1km jog to track, 3.2km hiit (20 sec fast, 10 sec slow), 1km jog home)

Overall Feeling: 8
Aggression: 4
Energy: 7 - not the same level of energy I have had up to this point.
Libido: 6 - taking a slight hit with the libido as well.
Endurance: 7 - as with my energy, my endurance was not there today like it has been. Felt like giving up when the weight dropped for close-grip...just ran out of steam. I do realize though that it happens from time to time, and next week I will bounce back.
Strength: 8 - strength just wasn't the same today. I started off strong, stepping up weight faster than last week on my bench - but from there everything leveled out or as with close-grip I just couldn't get the job done.
Pump: 8
Vascularity: 8
Recovery: 9 - no muscle soreness, but tired.
Joint Health: 9
Skin: seems to be drying back up
Sleep Quality: 7 - better sleep last night at 5 hours. Mind you this was my fault as I stayed up too late.


Not feeling as good the last few days as I have the rest of the time on the stack. I remember though when I was on the Prime/Anabeta stack, I had the same experience in week 4 or 5. At that time I ensured I got more sleep, and added more carbs to my diet. So will give that a go...


 
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