Silver is taking TKD to the next level with TestoPRO (Thx Anabolic Innovations)

Day 19 of TestoPRO (Day 23 of TKD):

Day 1 weight: 204.5
Day 8 weight: 195.5 (Down 9lbs FTW)
Day 15 weight: 196.5 (Not sure why the weight gain this week, but staying the course)
Day 23 weight: 196.5 (Still stuck at 196.5. I screwed myself this weekend with a big carb cheat day and didn't get to the gym like normal)

Monday's Food:

I am refocused on the diet and will be making up for last weekend.

Breakfast - 2 eggs over easy.
Lunch - Chicken breast on a salad with ranch, etc
Snack - couple handfuls of mixed nuts and later a few peices of beef jerkey
Dinner - Pot roast with a couple carrots and celery
Also 2 protein shakes


Monday Workout (Chest/Tris):

Bench - 135 x 10, 245 x 8 (+1 rep from last week), 245 x 5
Incline - 135 x 10, 155 x 10, 175 x 8
Dips - body weight x 15, 12 and 12
Dumbbell flys - 45 x 10, 45 x 10 (followed by the DC stretch)
Cable flys - 70 x 10, 80 x 10
V-Bar Press Downs - 70 x 10, 80 x 10
Rope Pushowns - 130 x 10, 110 x 10, 100 x 10
Tricep Kickbacks - 20 x 10, 20 x 10

Thoughts:

Strength - I felt fukcing strong during this workout. I knew when I entered the gym that I was going to get it done. I maintained excellent form during my bench and gave it everything I had to get that 8th rep. I was not going to be denied. After a short break while my partner benched I was able to get 5 more reps in.
Libido - The other night it was really put to the test...twice. :-) For an old married man like myself that is not a routine occurrance that close together, but I was really pumped about my "cardio" sessions.
Body Composition - I am seeing a few more cuts than before and I look more muscular. Even my wife said my tits were getting bigger. After getting offended, she clarified that she meant more muscular. LOL
Sides - minimal acne.
 
Nice lifts man! its nice going in strong and feeling that way!..Funny about your wife:toofunny: stay strong with this man, your goign to see your results! diet is key my brotha!
 
Nice #s bro! One thing I think I should comment on is: you went from 135 to 245 on bench and I think that is TOO much a jump in weight. 135 may be light but you gotta work your way up man. JMO

edit: maybe start with more weight
 
I don't think this diet is for you. After weekend cheats you put yourself out of ketosis. You might want to reevaluate the situatchion to how your lifestyle dicates your diet. I want you to succeed at something you can achieve. Just eat as healthy as you can and focus around having a "bulk" of your carbs around workout time. Bro, I know you can do this. Remember that this is a lifestyle not some stupid ass atkins type sh*t.
 
MrBigPR said:
I don't think this diet is for you. After weekend cheats you put yourself out of ketosis. You might want to reevaluate the situatchion to how your lifestyle dicates your diet. I want you to succeed at something you can achieve. Just eat as healthy as you can and focus around having a "bulk" of your carbs around workout time. Bro, I know you can do this. Remember that this is a lifestyle not some stupid ass atkins type sh*t.
Click to expand...

According to the KetoStix I am still or back in ketosis. I felt I did really good and stuck to the diet for 3 weeks before my lapse. I really want to stick this keto thing out for at least another month to see if I can make the progress I really need. The problem with adding more carbs around workout is according to my weight, I am only supposed to consume 65g per day with TKD. That is not much when you start adding up the veggies and such I consume with the meals and the mixed nuts I will occasionally snack on.

I really appreciate the feedback and I know that I have to be more focused on the overall goals. I feel my strength is really high and I am getting more solid. Based on my current experience, TestoPRO has been the real deal allowing my strength to increase without some of the extra fuel from carbs.
 
metroba said:
Nice #s bro! One thing I think I should comment on is: you went from 135 to 245 on bench and I think that is TOO much a jump in weight. 135 may be light but you gotta work your way up man. JMO

edit: maybe start with more weight
Click to expand...

Not sure why, but I always have started with 135 with some slow steady reps before going into my heavy working sets. I might try to bump the warmup set up a little and see how that goes.
 
Silver3CSRT8 said:
According to the KetoStix I am still or back in ketosis. I felt I did really good and stuck to the diet for 3 weeks before my lapse. I really want to stick this keto thing out for at least another month to see if I can make the progress I really need. The problem with adding more carbs around workout is according to my weight, I am only supposed to consume 65g per day with TKD. That is not much when you start adding up the veggies and such I consume with the meals and the mixed nuts I will occasionally snack on.

I really appreciate the feedback and I know that I have to be more focused on the overall goals. I feel my strength is really high and I am getting more solid. Based on my current experience, TestoPRO has been the real deal allowing my strength to increase without some of the extra fuel from carbs.
Click to expand...

The thing is you have to be strict with the carbs..you have to really count them, and TDK is pre and post only, im almost sure... which means no other carbs through out the day...., but, if you want stay with it man.. were backing you, but want you to get the most:)
 
That's what I mean. It's strict. Just don't want you to do something you don't think you can do, we're human man.
 
Hey man, does your pee look greenish or real yellow, sometimes ketosis will cause that, may smell different too

and stick with this diet, escpecially if you are gaining strength and cutting lbs, higher fat diets are also good for natual hormone levels which should be synergistic with Testopro
 
Day 20 of TestoPRO (Day 24 of TKD):



Day 1 weight: 204.5
Day 8 weight: 195.5 (Down 9lbs FTW)
Day 15 weight: 196.5 (Not sure why the weight gain this week, but staying the course)
Day 23 weight: 196.5 (Still stuck at 196.5. I screwed myself this weekend with a big carb cheat day and didn't get to the gym like normal)

Tuesday's Food:

The scale actually went down to 195 today so I was pretty happy on that. Maybe my metabolism was stuck while I was eating the same basic things.

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - stir fry with chicken, beef, shrimp, crab and sausage. Mixed it with broccoli and green beans with a little sauce.
Snack - couple handfuls of mixed nuts and later a chunk of cheese
Dinner - Chicken and Beef Fajita meat with lite sour cream.
Also 2 protein shakes

Tuesday Workout (Back):

Still taking it easy on my lower back and really trying to increase my reps with pullups.

Wide Grip Pullups - 10, 10, 8, 6
Hammer Stength Rows - 45lb per side x 10, 90 x 10, 110 x 10
Close Grip Pull Downs - 120 x 10, 130 x 10
Reverse Flies - 35lb x 10, 35 x 10

Also hit 30 minutes on the elliptical. I always vary the incline, resistance and speed to keep my body guessing.

Thoughts:

Strength - I am excited to be able to continue adding reps to my pullups. I really want some lats that stand out and increase the overall definition in my back. This is paying off so far and I am seeing progress in all areas. I gained quite a bit of strength on my cycle of The One and maintained a good portion of it through PCT. TestoPro has helped me close the gap and I feel as strong now as I did the last week of my cycle and I am down 8+lbs.
Libido - Libido has stabilized. I am not experiencing the random boners in the day, but the morning woods are still present.
Body Composition - I was looking in the mirror today and I was able to see some definate changes in composition. I am actually looking forward to posting pics in a couple weeks because I am proud of the progress I have made and hope to make by the end of this run.
Sides - Others reported gas, but I have not experienced an increase in my normal production. Acne, while present, is not much higher that it has been since I started working out heavily.

I am starting to get sad. There is more empty space in the bottle than there are pills left so I can see the end on the horizon. I will make the most of the last days!
 
jayts22 said:
Hey man, does your pee look greenish or real yellow, sometimes ketosis will cause that, may smell different too

and stick with this diet, escpecially if you are gaining strength and cutting lbs, higher fat diets are also good for natual hormone levels which should be synergistic with Testopro
Click to expand...

I have not noticed an odor or a change in color. I drink soooo much water these days that my pee stays pretty clear at all times.

I am really happy that my strength has not tanked due to the lack of carbs. My endurance has somewhat, but I am able to will myself into lifting heavy.

I plan to stick with it until Thanksgiving at least. I will re-evaluate at that point and depending on the bf% changes I will determine to stay the course, change to CKD or just limit carbs after 6PM.
 
Like the determination bro, for endurance I used to take Xtend during workout, now I am taking Sizeon V2 and its really helping!
 
metroba said:
Nice #s bro! One thing I think I should comment on is: you went from 135 to 245 on bench and I think that is TOO much a jump in weight. 135 may be light but you gotta work your way up man. JMO

edit: maybe start with more weight
Click to expand...

I totally agree with the big jump Silver. Especially when you are going to be pushing a heavy final set or sets. I would think maybe a 185 set and then a 225 set? But lower reps to not waste yourself just to feel the weight and get warmer in the chest/shoulders/tir's/joints. Making that big jump that quick is tough. Plus you may be able to go a bit heavier at the end once you have felt a few heavier sets on the way.
I always pyramid up but just limit reps if you are going to go big. Just my thoughts.

Otherwise you are straight killing it as usual! Keep after it.

I am most impressed with a 2 round bout of "cardio". (homo?) For us old married men those days are something that you read about in story books that start with Dear Penthouse....
 
Silver has some sweet lats!
 
Agree with Met and Matty here. It's a CNS deal of getting the brain ready to push some mass. Just 1 or 2 reps each to build up to the final. I am also with Matty on the double dip session!
 
MATTYO1977 said:
I am most impressed with a 2 round bout of "cardio". (homo?) For us old married men those days are something that you read about in story books that start with Dear Penthouse....
Click to expand...

AZMIDLYF said:
Agree with Met and Matty here. It's a CNS deal of getting the brain ready to push some mass. Just 1 or 2 reps each to build up to the final. I am also with Matty on the double dip session!
Click to expand...


I will take everyone's advice and lift heavier for my warmup. Honestly 135 doesn't feel heavy at all so it wouldn't hurt to go heavier.

As for the double dip, trust me that it doesn't happen often anymore. It makes me long for the days before kids, work and responsibilities when you had plenty of energy and time on your hands to have sex all day. Now I am living the American Dream. LOL
 
I always thought double dip meant something else. :lol:
 
Silver, if you like the Keto Diet, maybe try the Anabolic diet on your next bulk, so far have been doing it for 6 weeks, no fat gain but have put on about 5 lbs which is pretty good for me, high fats high protien m-f and the weekends are a carb feast...PM me if you want me to send you the PDF, it is really big, i think over a 100 pages, if anyone wants it just let me know

Your log has me pumped to try testopro...just waiting for the package any day
 
Silver3CSRT8 said:
I will take everyone's advice and lift heavier for my warmup. Honestly 135 doesn't feel heavy at all so it wouldn't hurt to go heavier.

As for the double dip, trust me that it doesn't happen often anymore. It makes me long for the days before kids, work and responsibilities when you had plenty of energy and time on your hands to have sex all day. Now I am living the American Dream. LOL
Click to expand...

AZ is right about mentally preparing for that bigger weight. I would guess that 135 feels light to practically everyone here as a starting set but to then go to like 80% of your max at the next set would destroy me! I typically warm with the 135 for like 20. Then 225 for a few then up from there for set of 6 or 4 depending on how I'm feeling. I really believe you have to mentally prepare before you physically grab that weight. I also think building to that point gets your muscles ready for a bigger push. I know you aren't trying to set power lifting numbers but I think we are trying to give our opinions on how you can benefit most from trying to test out some beast like strength.

And brother, I have been longing for the days before kids, responsibilities and work since I got all 3. It is just that, longing. Now the only double dip I can manage is at the local Dairy Queen on my vanilla cone. :17:
 
jayts22 said:
Silver, if you like the Keto Diet, maybe try the Anabolic diet on your next bulk, so far have been doing it for 6 weeks, no fat gain but have put on about 5 lbs which is pretty good for me, high fats high protien m-f and the weekends are a carb feast...PM me if you want me to send you the PDF, it is really big, i think over a 100 pages, if anyone wants it just let me know

Your log has me pumped to try testopro...just waiting for the package any day
Click to expand...

I think you will really enjoy TestoPRO. It has been great for me!

About the Anabolic Diet PDF, I will pm you my email.
 
...and sharts
 
pembroke3355 said:
Yes a couple of people mentioned gas but others had no problems.
Click to expand...

I have had no sharts, skin is not much more oily than normal and really, the acne has not been as bad as I have experienced with some of the other tests boosters I have taken. I honestly could not be happier with the product. Sorry for the lack of full updates as life has been crazy. I will be posting one soon to get me current. :twak:
 
Day 21, 22 and 23 of TestoPRO (Day 25, 26 and 27 of TKD):



Day 1 weight: 204.5
Day 8 weight: 195.5 (Down 9lbs FTW)
Day 15 weight: 196.5 (Not sure why the weight gain this week, but staying the course)
Day 23 weight: 196.5 (Still stuck at 196.5. I screwed myself this weekend with a big carb cheat day and didn't get to the gym like normal)

Wednesday's Food:

I have high hopes for the upcoming weigh in. I have been solid with my diet choices and I know it is going to payoff.

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - grilled chicken and beef fajita meat with black beans, cheese and a little sour cream.
Snack - couple handfuls of mixed nuts and beef jerkey.
Dinner - Smoked Sausage and rotisserrie chicken.
Also 2 protein shakes

Thursday's Food:

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - chicken fajita salad.
Snack - couple handfuls of mixed nuts and beef jerkey.
Dinner - was in a huge hurry so I had 2 bratwurst.
Also 2 protein shakes

Friday's Food:

Breakfast - 2 eggs over easy.
Lunch - meatloaf with a side of mixed veggies and spinach.
Snack - salad with chunks of chicken.
Dinner - 2 hamburger patties with cheese.
Also 2 protein shakes


Wednesday's Workout (Shoulders and Biceps):

Snatch and Press - 95lb x 10, 115 x 10, 115 x 8
Rear delt cable crosses - 3 sets of 30 x 10
Front Raises - 2 sets of 20 x 10
Side Raises - 2 sets of 20 x 10

Hammer Curls - 45 x 10, 50 x 8, 50 x 8
Incline Dumbbell curl - 35 x 10, 35 x 10
Seated Concentration Curl - 2 sets of 30 x 10
PinWheel Curls - 2 sets of 35 x 10
EZ Bar Curls - 2 sets of 60 x 10

Thursday's Workout (Off Day):

Friday's Workout (Chest and Back):

I was planning on just hitting some cardio today, but my workout partner wanted to blast some weights today. I am not one to let him down so we went in and had a killer workout.

Incline Bench - 135 x 10, 185 x 10, 185 x 8
Dumbbell Bench - 80 x 10, 95 x 8, 95 x 7 (I really wanted to do the 100s, but I haven't worked out with dumbbells in a while and was cautious. The 100s or 105s will be used next time.)
Decline Dumbbell Bench - 60 x 10, 70 x 8

Wide Grip Pullups - 10, 10, 8
Close Grip Pullups - 6, 5

I also did some ab work to finish off the session. I really enjoy getting a second chest day for the week. I will get some cardio in this weekend with my leg day and hopefully the diet will take care of the rest.


Thoughts:

Strength - Today I was lifting heavier dumbbells than I have ever lifted before. I know I could have lifted the 100s for several reps. I feel like I could just pick up anything and be able to lift it. That is just the mentality that TestoPRO has given me.
Libido - Still loving it!
Body Composition - The belly will not be gone by the end of this run, but I have leaned up considerable and have a plan that will take me to the next level.
Sides - This product is addicting. I am starting to have shakes thinking about the bottle running out. I hope there is no withdawl when the bottle is empty. :yikes: J/K
 
Good updates man!! Gratz on the body recomp!! just remember, it's not all gonna happen at once. taking it off at a reasonable pace assures it will be harder to put back on. Kepp up the great work!!!
 
In.....at the end. And damn, it's a sin. Forgive me.

I didn't know you had a log going bro. I would have been subbed at the first.
Let's see how it goes in the final stretch.

Ride like the wind!!!!! :run:
 
Silver3CSRT8 said:
I have had no sharts, skin is not much more oily than normal and really, the acne has not been as bad as I have experienced with some of the other tests boosters I have taken. I honestly could not be happier with the product. Sorry for the lack of full updates as life has been crazy. I will be posting one soon to get me current. :twak:
Click to expand...

You have been doing a great job.
 
Looking Gold, Silver!
 
thundergod said:
In.....at the end. And damn, it's a sin. Forgive me.

I didn't know you had a log going bro. I would have been subbed at the first.
Let's see how it goes in the final stretch.

Ride like the wind!!!!! :run:
Click to expand...

Brother...this is nowhere near the end. I am just getting started!:thumbsup:

I should have sent you an invite, but I know life has you busy so I didn't want to bother you. It is always good to have the man...the myth...the legend...THUNDERGOD following along and sharing his wisdom!
 
Silver3CSRT8 said:
Brother...this is nowhere near the end. I am just getting started!:thumbsup:

I should have sent you an invite, but I know life has you busy so I didn't want to bother you. It is always good to have the man...the myth...the legend...THUNDERGOD following along and sharing his wisdom!
Click to expand...

Shame on you. :slap: J/K bro. :laugh2:
Life was busy there for a while. Things are much, much better and I have a little more time on my hands now.
But still, some of you (my close homies) should know that no matter how busy I am, I will check in on your logs and progress from time to time. You can count on it.

Now. back to kicking some big time ass on those weights bro!!!!:buttkick:

As Ronnie Coleman says, "Ain't nuthin' to it, but to do it!!"
 
Inspiring words from one of the greats :box:
 
metroba said:
Inspiring words from one of the greats :box:
Click to expand...

Yes......Ronnie was one of the all-time greats. It will be a long time before someone beats his Mr. O streak.
He's even tossing around the ideas of a comeback.
 
I was referring to you :twak:
 
Sory for going MIA over the weekend. Between kids sports, UFC, more kids sports and football Sunday I was preoccupied. Things are still going very well and I will get the update this evening!
 
Day 24, 25 and 26 of TestoPRO (Day 28, 29 and 30 of TKD):



Day 1 weight: 204.5
Day 8 weight: 195.5 (Down 9lbs FTW)
Day 15 weight: 196.5 (Not sure why the weight gain this week, but staying the course)
Day 23 weight: 196.5 (Still stuck at 196.5. I screwed myself this weekend with a big carb cheat day and didn't get to the gym like normal)
Day 23 weight: 195 (Finally down a few more LBs and keeping my strength so far)

Saturday's Food:

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - natty peanut butter on one slice of wheat bread before workout and then some my leftover mongolian bbq
Dinner - bacon cheeseburge (I ate a little over half the bun.
Also 2 protein shakes

I did go out and watched UFC and had some beers for the first time in a month. I had probablably 5 Michelob Ultras (13g of carbs)

Sunday's Food:

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - Smoked sausage with a chunk of cheese.
Snack - couple handfuls of mixed nuts.
Dinner - 2 teriyaki chicken breasts .
Also 2 protein shakes

Monday's Food:

Breakfast - 2 scrambled eggs with ham and cheese..
Lunch - sliced beef and sausage bbq with green beans and a salad.
Snack - walnuts and beef jerkey
Dinner - beef and chicken fajita meat with cheese.
Also 2 protein shakes


Saturday's Workout (Legs):
Squats - 135 x 10, 225 x 10, 225 x 10, 135 x 20 (brutal widowmaker sets that almost killed me)
Seated Calf raises - 90 x 10, 115 x 10, 115 x 10
Leg Press - 3 sets of 8 plates x 10 (my legs were shaking during these)
Leg Extensions - 130 x 10, 150 x 10
Good Mornings - 45 x 10, 95 x 10 (My back is not ready for these)

Also hit 34 minutes on the elliptical.

Sunday's Workout (Off Day):

Monday's Workout (Chest and Triceps):

Incline Bench - 135 x 10, 185 x 10, 185 x 10
Flat Bench - 185 x 10, 225 x 8, 185 x 7
Dumbbell flies - 3 sets of 40lb x 10. Followed with the DC stretch
Pullovers - 65 x 10, 65 x 10
Skull Crushers/Close Grip Bench - 70 x 10, 70 x 10
Tricep Kickbacks - 20 x 10, 20 x 10
Rope Pulldowns - 100 x 10, 110 x 10

Also hit 28 minutes on the elliptical.


Thoughts:

Strength - My workout partner was sick so I was unable to test my bench max. I have also had some serious sinus stuff trying to bring me down. I fought through it and still pushed up some solid weights. The gym was packed so I started with incline and it really saps my strength quickly.
Libido - I had a great Sunday. The wife and kids were out so I had a little alone time with the internet. LOL Then the wife got home a little later so I had to perform then. Then for the second week in a row it was a 2 pack. Part of this is that we were so busy over the week and had some making up to do, but I am still impressed that my old ass can bust 3 solid nuts in a row. Thank you AI!!!!!!!!!!!!!!!!!
Body Composition - I am starting to get really happy with my progress and I am my worst critic. The wife is even complementing me on how I am looking and she is my second worst critic. My girlfiend is even loving the progress. J/K
Sides - Last night I had a huge zit pop up on my neck. It looked like Mount St Helens and would not stop pussing/bleeding. It might be an ingrown hair, but not completely sure.
 
Silver3CSRT8 said:
Day 24, 25 and 26 of TestoPRO (Day 28, 29 and 30 of TKD):



Day 1 weight: 204.5
Day 8 weight: 195.5 (Down 9lbs FTW)
Day 15 weight: 196.5 (Not sure why the weight gain this week, but staying the course)
Day 23 weight: 196.5 (Still stuck at 196.5. I screwed myself this weekend with a big carb cheat day and didn't get to the gym like normal)
Day 23 weight: 195 (Finally down a few more LBs and keeping my strength so far)

Saturday's Food:

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - natty peanut butter on one slice of wheat bread before workout and then some my leftover mongolian bbq
Dinner - bacon cheeseburge (I ate a little over half the bun.
Also 2 protein shakes

I did go out and watched UFC and had some beers for the first time in a month. I had probablably 5 Michelob Ultras (13g of carbs)

Sunday's Food:

Breakfast - 2 scrambled eggs with ham and cheese.
Lunch - Smoked sausage with a chunk of cheese.
Snack - couple handfuls of mixed nuts.
Dinner - 2 teriyaki chicken breasts .
Also 2 protein shakes

Monday's Food:

Breakfast - 2 scrambled eggs with ham and cheese..
Lunch - sliced beef and sausage bbq with green beans and a salad.
Snack - walnuts and beef jerkey
Dinner - beef and chicken fajita meat with cheese.
Also 2 protein shakes


Saturday's Workout (Legs):
Squats - 135 x 10, 225 x 10, 225 x 10, 135 x 20 (brutal widowmaker sets that almost killed me)
Seated Calf raises - 90 x 10, 115 x 10, 115 x 10
Leg Press - 3 sets of 8 plates x 10 (my legs were shaking during these)
Leg Extensions - 130 x 10, 150 x 10
Good Mornings - 45 x 10, 95 x 10 (My back is not ready for these)

Also hit 34 minutes on the elliptical.

Sunday's Workout (Off Day):

Monday's Workout (Chest and Triceps):

Incline Bench - 135 x 10, 185 x 10, 185 x 10
Flat Bench - 185 x 10, 225 x 8, 185 x 7
Dumbbell flies - 3 sets of 40lb x 10. Followed with the DC stretch
Pullovers - 65 x 10, 65 x 10
Skull Crushers/Close Grip Bench - 70 x 10, 70 x 10
Tricep Kickbacks - 20 x 10, 20 x 10
Rope Pulldowns - 100 x 10, 110 x 10

Also hit 28 minutes on the elliptical.


Thoughts:

Strength - My workout partner was sick so I was unable to test my bench max. I have also had some serious sinus stuff trying to bring me down. I fought through it and still pushed up some solid weights. The gym was packed so I started with incline and it really saps my strength quickly.
Libido - I had a great Sunday. The wife and kids were out so I had a little alone time with the internet. LOL Then the wife got home a little later so I had to perform then. Then for the second week in a row it was a 2 pack. Part of this is that we were so busy over the week and had some making up to do, but I am still impressed that my old ass can bust 3 solid nuts in a row. Thank you AI!!!!!!!!!!!!!!!!!
Body Composition - I am starting to get really happy with my progress and I am my worst critic. The wife is even complementing me on how I am looking and she is my second worst critic. My girlfiend is even loving the progress. J/K
Sides - Last night I had a huge zit pop up on my neck. It looked like Mount St Helens and would not stop pussing/bleeding. It might be an ingrown hair, but not completely sure.
Click to expand...

Keep killing it bro.
 
Stop killing it!...jk keep killn it man...you are beast mod3!!!

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