75mg of 3AD is a good daily dose. I preferred splitting it into 3 daily doses, but 50mg at once is good if you need more intense energy for the period.
100mg was high as I liked. More you take, more libido, energy, aggression, acne I noticed. Pumps/fullness were the same at 50 as 150mg.
The brand I have is 2 caps = 75 mg, so I'll add start with that, maybe all pre-WO otherwise split up on cardio/off days.
First volume workout. Here's the rough set up, all GVT opposing muscle group supersets, 2 exercises per muscle group:
M - chest/back supersets
T - cardio/off
W - arms/shoulders supersets
Th - cardio/off
F - legs supersets
Sat - off
Sun - off
60% 1 RM, +2% inc in weight per week
Slight boost to cals to support, only adding +200 cals for now.
McGill Curl Ups x10,5,3
Preacher cable curls, 2 plates, 3x12 - threw this in for fun as a warm up since i have the machine.
Close grip BP x EZ bar curls:
CG: 95x10,6,6,6,6,6,6,6,6,6 - 1st set should've been 6, but I just am not used to the routine yet. This weight feels really light for such low reps, so may need to correct. But for the first time with so many sets, I kept it light. All sets went up fast.
Will prob take a week or two for me to find the right weights to use. Just a best guess at ~60%. For arms/shoulders day the # of reps are lower than true GVT.
DB laterals x Reverse DB flys:
Laterals: 10# x 10,6,10 - I'm an idiot, did 10 reps on first and last sets. Just cant get used it light weight, low reps!
Reverse: 10# x 6,6,6
These are only supposed to be 3 sets of 6, as an accessory.
Only started recording at my first set of CG BP, so under estimate: 37:52, 150 cals.
Going to have to prep and write this out so I make sure I have the right weight set up and # of reps, until i get used to my new routine. It felt weird using lower weights after pushing strength for a while, plus only really doing 4 exercises. We'll see. Will need to try not to get bored and lose focus during my sets.
Pre: 2 scoops All Out Sweat, 1 cap Gains Candy BAIBA = 80 mg total BAIBA.
Mithras 20 mg. Kickstarted things this week with a pre-WO boost (will be 40 mg/d for 10 days) as I finish up a bit of maintenance/leaning/volume adjustment.
Intra: 1 scoop HBCD (25g total), 6g taurine, 1 scoop Canteen, 3.3 g micro creatine, Flexx EAAs.
Upped the carbs intra-WO as I'll be working to gain and maximize performance. Saw a post that Hunter Labrada uses 160g carbs pre/post. Granted he's 272#, but it made me think about optimizing carbs around WOs.