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Recompin! 3-AD/Mass FX Max Strength and Anabolic Pump!

Back today:

Pullups:BWx9, 10, 10, 10

Close Grip Pulley Rows:175x15, 200x12, 250x6, 250x6

Front Pulldowns:150x15, 175x12, 200x9, 150x8 (squeeze)

Reverse Flies:50's, 4 sets of 15

Hyperextensions:BWx30, 30 +45x20, +45x22

Solid back work. Weight has maintained, still around 237 or so. Still feeling great.

Yesterday's Macros:
Pro:317g
CHO:233g
Fat:98g

Macros:
TBD
 
Feeling good and back with it today. Went to chest day, this is where it wouldve fallen.

Flat Dumbbell Press:50's x20, 75's x15, 100's x7, 100's x6

Hammer Strength Incline Press:180x15, 270x6, 270x6, 270x6

Incline Cable Flies:65's x12, 65's x12, 80's x10, 80's x10

Dips:BWx16, 16, 18, 18

Nice day back, felt strong and 100%.

Last day of 3-AD/MFx is tomorrow, then I start PCT on Sunday.

Macros:
Pro:282g
CHO:168g
Fat:111g
 
Final day of 3-AD, review and workout all here.

1st things 1st, shoulders:

Seated Shoulder Press:135x20, 185x11, 205x6, 215x4

Machine Shoulder Press:170x15, 200x12, 230x8, 250x6 PR
Stackin it baby!!

Side Lateral Raises:25's x12, 30's x10, 35's x9, 20's x12 Negatives
To the ears

Cable Upright Rows:155x15, 200x10, 200x10, 200x10

Very nice finale, a PR and a high rep count for the cable upright rows.

Macros
Pro:261g
CHO:266g
Fat:111g


Final weight:
239.2 +9.2 lbs overall

Final Measurements for PH duration
Chest:49"--49 1/2" +1/2"
Neck:16 1/2"--16 1/2"
Waist:38 1/2"- 38 1/4" -1/4"
Biceps:16 3/8"- 16 1/2" +1/8"
Quads:27"- 27 1/4" +1/4"
Calves:17 1/4"- 17 1/4"
Shoulders:58"- 58"

Gains seen overall. Losing some weight on the waist was very nice to. Most days I was up around 3500 calories and was able to still show a positive effect on my waist. I think considering the length, the first 6 weeks of the recomp have been successful.

Thoughts on 3-AD
I enjoyed the product very much so. I definitely felt more aggressive on the product. Strength gains are very nice. I figure I gained around 5lbs of lean mass when I figure in the few lbs I gained initially from glycogen reloading after a long cut. No feelings of shut down, no testicular atrophy. Some acne, maybe half a dozen or so pimples total during this.

I wasnt completely sure what to expect considering some people BLEW up big time (+20 lbs). But none the less I was satisfied. PCT is going to be simple which is another big plus when compared to other available compounds.

Would I recommend it? I have lol. I had a friend finish his cycle just when I was starting mine from my recommendation (he gained 9 lbs overall). I will in the future be taking this product again for sure.

Anabolic Pump will continue through PCT and I will post thoughts on it at the end of the 10 total weeks....so far though, I like it!

Song of the Day:
Nonpoint: In the Air Tonight
[youtube]Q7kalWmfigU[/youtube]
 
Going to keep this rolling through PCT. Still have AP running and the PCT is even more important than the PH end of the cycle.

Back tonight after work...so was a little drained. We beat goal by about 20%, very very busy night.

Back:
Pullups:BWx9, 9, 9, 10

Close Grip Low Pulley Rows:175x15, 225x10, 250x6, 250x6

Front Pulldowns:150x15, 175x12, 175x12, 125x12 negatives

Stiff arm Pulldowns:125x15, 140x12, 155x12, 170x9 PR

Solid back work. Cut it a little bit shorter than usual, back is incredibly swole.

Macros:
Pro:261g
CHO:271g
Fat:82g

1st day of PCT, nothing special to write home about. 1 PR is always nice. Legs tomorrow night after work.
 
Took yesterday off

Legs today
Split Squats:135x15, 185x12, 205x9, 225x6

Barbell Lunges:135x10, 185x8, 195x6, 205x6

Leg Extensions (single):175x15, 187.5x12, 200x9, 200x10 PR

Leg Curls:130x12, 130x12, 9, 110x10
superset...last 3 done continuous
Seated Calf Raise:155x20, 21, 18, 20

Macros
TBD...its 230 and I gotta work early...Ill get em in tomorrow.
 
Supposed to do arms tonight, but was a little bit pressed for time so did chest instead.

Chest
Incline Dumbbell Press:50's x15, 70's x15, 80's x12, 95's x8

Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4

Pec Deck:115x15, 130x12, 160x7, 160x7

Underhand Dumbbell Crossovers:25's x12, 30's x10, 30's x10, 20's x15

All in all, a satisfying workout. PCT continues to be successful, no feelings of shutdown, lethargy. Strength has been great. Libido is very high.

Macros in a bit.
 
Lifts look great joe, nice job!

It's been a pleasure following along my friend! :)
 
Trauma1 said:
Lifts look great joe, nice job!

It's been a pleasure following along my friend! :)
Click to expand...

Thanks man :) Support Ive gotten has been great here!

Did shoulders tonight....pressed for time again so Arms will be on Saturday....work has been bleh and Im signing back up for school, had to change my major since Nutrition isnt offered online, but Ill still be in a health field (Health Sciences)...busy to say the least.


Shoulders and some cardio:

Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

Palms in Dumbbell Press:30's x15, 40's x12, 50's x7, 55's x5

Side Lateral Raises:30's x12, 35's x10, 40's x9, 50's x6

Upright Cable Rows:155x15, 200x10, 200x10, 200x10

Solid. +1 on the machine press, which is always nice.

Cardio
20 mins Eliptical:260 cals

Macros:
Pro:309g
CHO:268g
Fat:85g
 
Arms tonight

Close Grip Bench:135x20, 185x12, 205x8, 225x6

E-Z Bar Curl:65x15, 85x15, 105x7, 110x5
superset
E-Z Bar French Press:65x20, 85x20, 105x12, 110x10 PR

Incline Dumbbell Curls:30's x12, 40's x10, 50's x6
superset
One arm Dumbbell Extensions:25's x15, 35's x10, 40's x9

Machine Preacher Curl:100x15, 120x10, 130x8
superset
Cable Pushdowns:140x12 raise 155x10, 155x10 raise 170x10, 200x10

Very solid work. 1st week of PCT down successfully. Everything lookin on the up and up.

Macros
Pro:279g
CHO:261g
Fat:108g
 
joeflex73 said:
After shedding 40 lbs, its time to start a little something different. A 10 week recomp.
EDIT: This is my 1st log on AM. Looking forward to showing what Im about.


Weeks 1-6
3-AD 4 a day (weeks 1 and 6) to 6 a day (weeks 2 through 5)
Mass FX Max Strength 6 a day
Anabolic Pump 3 a day with complex carbs
Green MAGnitude
Purple Wraath is a staple and will continue to be.
Post w/o protein remains SAN Infusion. Loving the Wildberry Yogurt flavor.

Weeks 7-10
Minus 3-AD/MFx
AX aPCT at 3 a day
AX Hyperdrol 2 at 2 before bed
GMag/PW/SAN will continue.


5 day rotation
Back
Arms
Legs
Chest
Shoulders

Off days will come anywhere in there, in any given week, 5 on 2 off. 3 cardio sessions at ~130 BPM, 20 minute sessions.

Diet
3200-3500 Calories a day.

Goal macro breakdowns:
110-130g Fat
320-350g Protein
230-260g Carbs

Carb meals will only be in 3 of my meals. This is not a full blown bulk, Id still like to drop more bf%

Measurements
Chest:49"
Neck:16 1/2"
Waist:38 1/2"
Biceps:16 3/8"
Quads:27"
Calves:17 1/4"
Shoulders:58"

The ride officially begins Sunday morning.

[youtube]3rSfGtLzshc[/youtube]
Click to expand...

Trivium kicks ass dude, I'm in!
 
LilPsychotic said:
Trivium kicks ass dude, I'm in!
Click to expand...

Hell yeah they do! Thanks for dropping in!

Back today, switched things up a bit for the hell of it.

Hammer Strength Front Pulldowns:130x20, 180x12, 230x8, 250x6

Close Grip Pulldowns:150x12, 175x12, 200x6, 200x6
Bleh~

Stiff arm Pulldowns:140x12, 140x12, 170x8, 170x8
Better!

Deadlifts:225x10, 315x6, 365x2, 405x1

Figure since Im not doing traditional squats for a while, I cant leave out deads. Really only the 3rd or 4th time Ive done full deads, so Ill take it.

Macros later
 
Wow, I didn't realize how far into this you were when I subbed. How have the overall gains been? How is recovery from this cmpd? Pretty easy?
 
LilPsychotic said:
Wow, I didn't realize how far into this you were when I subbed. How have the overall gains been? How is recovery from this cmpd? Pretty easy?
Click to expand...

I gained 9 lbs while at maintenance calories (about 3200 Cal average). So far Ive maintained all strength/size gained.

Had no noticeable shutdown. Libido has stayed high throughout. No testicular atrophy. Some light acne and aggressive as hell about the only sides (of course I like the aggression lol). PCT has been a pleasure so far.




Thanks Mace! Still havent figured out multiquote for over here....


Legs today

Split Squats:135x15, 185x10, 205x10, 225x8

Reverse Lunges:135x15, 175x8, 195x8, 215x6

Leg Extensions(single):175x15, 200x10, 200x10, 200x10

Leg Curls:130x13, 150x8, 160x6, 160x5

Standing Calf Raise:BWx40, 4 sets

Not bad overall. Gym was kinda crowded today and there were actually other people doing legs!

Macros:
Pro:262g
CHO:258g
Fat:90g
 
Just did some cardio last night...

20 mins Eliptical:285 Cals

Today
Arms

CG Bench:135x20, 185x10, 205x8, 225x5
bleh start...

E-Z Bar Curl:65x20, 85x12, 95x9, 110x6
superset
E-Z Bar French Press:65x20, 85x15, 95x12, 110x8
Much better

Standing Alternating Curl:30's x15, 40's x12, 50's x10, 65's x4 PR
superset
One arm Dumbbell Extensions:30's x12, 35's x10, 40's x10, 45's x8

Cable Pushdown:140x10 raise 155x10, 155x10 raise 170x10, 200x8
superset
Machine Preacher Curls:100x12, 120x10, 140x6 PR drop 90x10 drop 50x12

Good thing my girlfriend drove us...arms are DONE! Didnt start off great but ended up being very good overall.

Macros later.
 
joeflex73 said:
I gained 9 lbs while at maintenance calories (about 3200 Cal average). So far Ive maintained all strength/size gained.

Had no noticeable shutdown. Libido has stayed high throughout. No testicular atrophy. Some light acne and aggressive as hell about the only sides (of course I like the aggression lol). PCT has been a pleasure so far.




Thanks Mace! Still havent figured out multiquote for over here....


Legs today

Split Squats:135x15, 185x10, 205x10, 225x8

Reverse Lunges:135x15, 175x8, 195x8, 215x6

Leg Extensions(single):175x15, 200x10, 200x10, 200x10

Leg Curls:130x13, 150x8, 160x6, 160x5

Standing Calf Raise:BWx40, 4 sets

Not bad overall. Gym was kinda crowded today and there were actually other people doing legs!

Macros:
Pro:262g
CHO:258g
Fat:90g
Click to expand...

Thats awesome dude, great log.
 
Thanks gentleman!

Chest late....

Static Pause Incline Dumbbell Press (3 sec):40's x15, 50's x15, 60's x10, 75's x6

Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4

Barbell Pullovers:65x12, 75x10, 75x10, 85x8

Cable Crossovers:80x12, 95x10, 95x12, 95x10

Macros:
Pro:241g
CHO:275g
Fat:77g

Solid chest work. Week 2 of PCT in the books and nothing has changed. Strength remains solid. BW has been stable.
 
Shoulders tonight

Machine Shoulder Press:170x15, 200x12, 230x8, 250x6

Palms in Dumbbell Press:35's x12, 40's x10, 50's x8, 55's x5

Side Lateral Raises:30x10 drop 20x10 drop 15x6, 30x10 drop 20x9 drop 15x7

Cable Upright Rows:170x12, 200x8, 200x10, 200x10

Short and sweet shoulder work.

Macros
Pro:269g
CHO:244g
Fat:77g
 
Back tonight

Pullups:BW x8, 9, 9, 9

Hammer Strength Behind the Neck Pulldowns:180x20, 270x10, 290x8, 310x7

Stiff arm Pushdowns:140x15, 155x12, 170x10, 170x10

Deadlifts:225x15, 315x6, 365x2, 405x1, 425 fail

Wanted the 425, 405 was nfp. Maybe next time. Think my form isnt very good yet either....

Macros
TBD
 
Legs tonight...quick

Split Squats:135x15, 185x10, 205x8, 235x6 PR
So much more brutal with that back foot elevated.

Leg Extensions (single):175x15, 187.5x12, 200x8, 200x9

Leg Curl:110x15, 130x12, 140x9, 150x7

Seated Calf Raise:170, 4 sets of 20

Quick tonight, gf and I got in kinda late so the workout was a little more abbreviated than most.

Macros:
TBD
 
Checking in on ya bud. Looks like things are still going pretty strong. Keep up the great work and your a strong dude yourself ;).

Cheers!:cheers:
 
SamBoz19 said:
Checking in on ya bud. Looks like things are still going pretty strong. Keep up the great work and your a strong dude yourself ;).

Cheers!:cheers:
Click to expand...

Thanks bro :) The log here is about to wrap up, 8 more days on PCT and then I go back on a cut to try and shred another 8-10% of bf.


Chest tonight

Static Pause Incline Dumbbell Press (3 count):45's x15, 55's x12, 65's x9, 80's x6 PR
PR for Statics....not near for regular though.

Hammer Strength Incline Press:180x15, 270x7, 270x7, 290x4

Cable Crossovers:80 x15, 80 x15, 95 x10, 110 x8 PR
110 on each side, definitely a high.

Incline Cable Flies:65x15, 80x12, 80x12, 80x12

Solid workout, felt great. 8 days remaining on PCT. Its been a pleasure.

Yesterday's macros
Pro:276g
CHO:224g
Fat:96g

Today's
TBD
 
macedaddy said:
you want to lose 10%? :jaw:

sounds like ME!
Click to expand...

Yeah I figure if I can get down to 200-210 Ill be pretty diesel. Another 30 lbs or so. Wont be difficult for me, the diet plan is easy for me to make. Looking forward to the day I can actually see my abs for the 1st time.

Shoulders this afternoon

Seated Shoulder Press:135x20, 185x12, 205x8, 225x3
Wanted more at 225, but its the heaviest Ive been at in a while.

Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

Behind the Back Cable Side Raises:20x12, 30x8, 30x8, 30x8
Brutal.

Cable Shrugs:200 each side, 4 sets of 20

Very solid, shoulder workouts have been fantastic as of late.
 
joeflex73 said:
Yeah I figure if I can get down to 200-210 Ill be pretty diesel. Another 30 lbs or so. Wont be difficult for me, the diet plan is easy for me to make. Looking forward to the day I can actually see my abs for the 1st time.

Shoulders this afternoon

Seated Shoulder Press:135x20, 185x12, 205x8, 225x3
Wanted more at 225, but its the heaviest Ive been at in a while.

Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

Behind the Back Cable Side Raises:20x12, 30x8, 30x8, 30x8
Brutal.

Cable Shrugs:200 each side, 4 sets of 20

Very solid, shoulder workouts have been fantastic as of late.
Click to expand...
same here, bro! GOOD LUCK!
 
macedaddy said:
same here, bro! GOOD LUCK!
Click to expand...

At the AC next year.... We'll both be shredded!!!

Arms....a little abbreviated. Being that I hit chest and shoulders the last 2 days I didnt hit tri's with the usual volume.

Seated Dumbbell Extensions:70x20, 85x18, 100x10, 120x6
superset
Standing Dumbbell Alt. Curl:30's x15, 40's x12, 50's x10, 60's x5

E-Z Bar Curl:75x15, 95x10, 110x5
superset
E-Z Bar French Press:75x20, 95x12, 110x8

Machine Preacher Curls:110x12, 130x8, 130x9
superset
Over head Cable Rope Extensions:110x20, 140x15, 140x15

Done. Nice overall workout, had a solid pump. Nothing spectacular to right home about.
 
So this is a day late....probably not going to work out again until Saturday in Atlanta. I worked at 4am today and do again tomorrow and Friday, really throws my schedule off.

Legs
Splits Squats:135x20, 185x12, 205x9, 235x6

Stiff Leg Deads:225x15, 225x15, 275x10, 315x6

Reverse Lunges:135x15, 175x10, 195x8, 215x6

Leg Extensions (single):175x15, 200x15, 225x8 PR, 225x8
2 more plates and Ill be doing the stack...1 leg at a time!

Donkey Machine Calf Raise:400x30, 580x20, 580x20, 580x20

Solid leg day. Little sore today but not incredibly so.
 
Chest today at LA Fitness in Atlanta. Nice place, bit expensive but I got in a nice workout.

Chest
Flat Dumbbell Press:50's x20, 80's x15, 90's x10, 105's x4

Hammer Strength Decline Press:180x25, 270x12, 300x9, 320x7

Flat Dumbbell Flies:45's x15, 55's x12, 65's x9, 75's x7

Mid-level cable crossovers:Plate 6, 4 sets of 15

Very solid work. Needed it since the diet wasnt the greatest....but I dont go on vacation very often!
 
So....finally back and in the swing of things!

Took the last few days off of training. Today ended PCT.

Final weigh in: 240.2
Total gain:10.2 lbs

My measurements remained the same as they had been at the end of 3-AD. I consider the PCT part to be a success.

Thoughts on 3-AD:Id take it again for sure. I like it in this setting (recomp), but it seems versatile enough to use during any phase of training. The side effects are minimal and PCT is very simple. You cant ask for more out of a PH.

Thoughts on Anabolic Pump: Noticeable compound, especially during its first few weeks of use. Exceptional for a recomp, but is another product that I feel can be used during any phase. When I eat carbs I do tend to gain weight easier. I didnt have this problem. Vascularity was present throughout the day while on AP. I liked to time it longer, 30 minutes before instead of 15, to make sure I was getting the most from the product.

Overall: Gaining 10 lbs and losing a small amount on my waist was just what I had set out to do. I put on some very solid strength that I hope will maintain as I transition back into a low carb cut. I can now wear size 36 pants, something I hadnt done since I was 16 years old. That fact alone has me psyched up! Consider this recomp successful and ended.

Id like to thank everyone who gave support and followed through out this log.
 
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