3AD Log. . .5x5 P/RR/S with Before and After Pics. . .

[ny58]

yes another 3AD log, but i havent seen any with pics. .
Will be running 5 pills for 5 weeks. . will be starting on Monday June 2 (shoulder injury healing and want to be as close to 100% as i can be)

no other supps: aside from 100% Whey, BCCA's, and Animal flex/pak. . .(want to really see how 3AD affects me)

PCT: 6oxo, AX PCT, and creatine. . .

Just recently cut from 205 down to 189. . .

Pics and measurements taken cold. .
Here r my pics. . i know the poses suck, but i figured will all the pics together it would give a good idea of where im starting from and i will do the same shiity poses in the middle and end of this cycle. . lol




Workout program is my adaptation of the P/RR/S system. . .workout 5 to 6 days a week one body part a day. . HIIT Cardio 4 or 5 times a week. . abs 3 or 4 times a week. .

Weight: 189
Height: 5' 10"

Measurements:
Arms: 16
Chest: 43.5
Waist: 33.5
Thighs: 23
Calf: 16

will be dieting extremely clean as I am trying to keep body fat low. .

[Adawg4929]

Great set up man, should be an awesome log. Subbd

[ny58]

My workout P/RR/S system: heres a link to full explanation of workout:
http://forum.bodybuilding.com/showthread.php?t=6398381

PRRS system. . Its basically a way to shock and trick ur highly adaptive muscles into growing. . Week one is power. . all power exercises, week 2 is Rep range all high reps, but still keep the weights fairly heavy and work till failure. . and week 3 is Shock week all supersets and drops sets to complete failure each set. . this is the workout copied from a website. . i do a variation on it. . i add a few more exerises to each week. . especially shock week to intensify it. . its supposed to be done 3 times in a row for a total of 9 weeks. .


Power___ Weeks 3-5 minutes rest between each set!

Monday (Chest, Bi, Forearm)

DB Bench - 3x6
BB Incline Bench - 3x6
DB Flat Fly - 3x6
BB Curl - 2x6
BB Preacher Curl - 2x6
DB. Alt. Curl - 3x6

Tuesday (Quads, Hams, Calves)

Squats - 3x6
Leg Press - 3x6
Leg Ext. - 2x6
Lying Leg Curl - 2x6
SLDL - 3x6
Unilateral Leg Curl - 2x6
Calf Press - 3x6
Seated Calf Raise - 2x6

Thursday (Back)

Deadlift - 3x6
Weighted WG Pull-ups - 3x6
Underhand Grip Bent Row or Yates Rows - 3x6
Cable CG Row - 2x6

Friday (Shoulders, Traps, Tri)

Military Press Standing (no back support)- 3x6
BB WG Upright Row - 2x6
Bent Lateral Raise - 2x6
BB Shrug - 3x6
BB CG Bench - 3x6
Skull Crushers - 2x6
DB Over-head Ext. - 2x6



Rep Range Week rest 30-60 seconds between each set

Monday (Chest, Bi, Forearm)

BB Incline Bench - 3x8
BB Decline Bench - 3x12
Cable Crossovers - 3x14
DB Incline Curl - 2x8
Cable Curl - 2x12
DB Conc. Curl - 2x14
BB Wrist Curl - 2x12
BB Reverse Wrist Curl - 2x14

Tuesday (Quads, Hams, Calves)

Hack Squat - 3x8
Leg Extensions - 3x12
BB Lunges - 2x14
Seated Leg Curl - 2x8
SLDL - 3x12
Unilateral Leg Curl - 2x14

Thursday (Back)

Deadlifts - 3x8
Back Extensions - 2x10
WG T-bar Row - 3x8
Underhand Grip Pull-down - 3x12
Cable Row - 3x14

Friday (Shoulders, Traps, Tri)

DB Seated Press - 3x8
Side Laterals - 2x10
Bent Laterals - 2x14
BB Behind-back Shrugs - 3x10
Skull Crushers - 3x8
Cable Push-down - 2x12
DB Kick-backs - 2x14



Shock___ Weeks - No rest between sets, but can rest between supersets to catch breathe

Monday (Chest, Bi, Forearm)

Superset - 2x10
Incline Fly
DB Flat Bench

Superset - 2x10
BB Incline Bench
Cable Crossovers

Dropset - 1x10,8
BB Flat Bench

Superset - 2x10
DB Incline Curl
BB Preacher Curl

Superset - 2x10
Overhead Cable Curl
BB Curl

Dropset - 1x10,8
Concentration Curl

Tuesday (Quads, Hams, Calves)

Superset - 2x10
Leg Extensions
Squats

Superset - 2x10
Leg Extensions
Leg Press

Dropset - 1x10,8,6
BB Lunges

Superset - 2x10
Lying Leg Curl
SLDL

Superset - 2x10
Seated Leg Curl
Leg Press (Feet at top of platform)

Dropset - 1x10,8,6
Unilateral Leg Curl

Superset - 2x10
Standing Calf Press
Seated Calf Raise

Dropset - 1x12,10
Unilateral Calf Press

Thursday (Back)

Superset - 2x10
Stiff Arm Pull-downs
BB WG Bent-over Row

Superset - 2x10
BB T-bar Row
Overhand Grip Pull-downs

Dropset - 1x10,8,6
Seated Cable Row

Friday (Shoulders, Traps, Tri)

Superset - 2x10
Military
Seated Bent Lateral Raise

Superset - 2x10
BB WG Upright Row
Cable Side Lateral Raise

Dropset - 1x12,10
DB Front Raise

Superset - 2x10
V-bar Push-downs
Weighted Dips

Superset - 2x10
Skull Crushers
Underhand Grip Push-downs

Dropset - 1x12,8
EZBB Seated Tricep Extension


will be dieting extremely clean as I am trying to keep body fat low. .
__________________

[Androgen]

best of luck, and im following

[grif]

I'm in

plan on running 3-AD later on this year

[I3arbarian]

Subbed. Nearly done with my 3-ad cycle.

[koi1214]

Subbed.Looks like a great cycle and P/RR/S looks like an excellent workout routine.Good luck.

[koi1214]

Any updates?

[tcy]

Dang! is that the "before" cycle pics? i'd be happy if thems was my "after" pics!

[ny58]

No updates yet. . shoulder is better but still limited ROM on some exercise ,so i decided to hold off one more week . . i will be starting by Monday regardless (i will update measurements and weight if any changes) and I will be updating this log daily starting Monday June 9th. . .

[ny58]

Originally Posted by tcy

Dang! is that the "before" cycle pics? i'd be happy if thems was my "after" pics!

thank you, but i still have a long way to go. . especially compared to alot of people on this site

[pa mma]

good luck...as stated before pics look great...especially the bi...i am on 3ad right now....best of luck and hope the shoulder gets to feeling better

[kstevo]

Wow great training program! If your diet is as good as your program I reckon you'll get 10lbs minimum out of this cycle. Your current pics show you know what you're doin - you look great (no homo). This log is gonna really show the power of 3AD, I just hope you dont slack off with it like many of the other logs round here. I'm definatly subbed - you better come threw and make it good. Best of luck!

[bst]

subbed

hoping you detial this well, I am thinking of using 3-ad in 6-12 months even though im a little young. I am starting my research on hormonal supplamenting now. Also this summer (for the next 3 months) I am going to move from a 4 day split to a P/RR/S workout routine, well see how it works.

gl man

[kstevo]

Originally Posted by bst

subbed

hoping you detial this well, I am thinking of using 3-ad in 6-12 months even though im a little young. I am starting my research on hormonal supplamenting now. Also this summer (for the next 3 months) I am going to move from a 4 day split to a P/RR/S workout routine, well see how it works.

gl man

better stock up dude!

*BeWaRe*
THE BAN IS COMING

[mxsprocket1]

3AD is not going to be banned

[Androgen]

Originally Posted by bst

subbed

hoping you detial this well, I am thinking of using 3-ad in 6-12 months even though im a little young. I am starting my research on hormonal supplamenting now. Also this summer (for the next 3 months) I am going to move from a 4 day split to a P/RR/S workout routine, well see how it works.

gl man

research an English dictionary whilst you're at it

[ny58]

Obviously Nothing to report on Day one but i figured i would set up the template I will be following logging daily. . .I will be taking pics and body part measurements on weeks 4 and 7. . .

DAY #: 1

Weight: 191

Dosage: 3 morning/ 2 evening

Workout: Rep Range- Back Day. . .See 3rd post for details

Cardio/Abs: No Cardio (no cardio/ 3 sets of 50- weighted cable crunches

Positive Changes: None yet (i will be logging strength gains, size gains ect. . .)

Negative Side Effects: None Yet

Diet will be the same everyday so I will not post unless things change (like on weekends if im drinking or eat differently at a party). . .Only water throughout the week no soft drinks. .

4 egg whites 1 whole egg . .i packet of instant oats (weight control by quaker), 25 gram protein shake skim milk, animal pak and animal flex

peanut butter or nuts and a banana with doses of 3AD

gym( 2 scoops of purple wrath)

50 gram protein shake with skim milk

chicken meal with veggie

steak or chicken meal with veggie

snack natty peanut butter or nuts and a banana w/ doses of 3 AD. . .

pre bed 25 gram casein protein shake skim milk

[Sldge]

Im in.

[ny58]

DAY #: 2

Weight: 190 = -1 pound

Dosage: 3 morning/ 2 evening

Workout: Rep Range- delts/traps: -
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
- Barbell Shrugs Front 3 6-8
- Cable Shrugs Behind the back- 3 x 8-10

Cardio/Abs: 6 games of beach volleyball / 3 sets of 50- stability ball w/ 12 pound medicine ball sit ups

Positive Changes: nothing to report

Negative Side Effects: None Yet

[ny58]

DAY #: 3. . nothing new to report. . only day 3. . have been sweating a bit more, but its also 100 degrees in NY so dont want to attribute that to 3AD. .

Weight: 191 = same as staring weight

Dosage: 3 morning/ 2 evening

Workout: Rep Range- Legs
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Seated calf raises 3 x 8-12
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

Cardio/Abs: 15 min HIIT on stationary bike/No Abs

Positive Changes: nothing to report

Negative Side Effects: None Yet

[willldabeast]

I have been considering 3 AD. Good luck man.

BTW, repped for your help with my NASM studying.

crap, on recharge.

[ny58]

DAY #: 4. . nothing new to report. . only day 4. .
Weight: 193 = plus 2 pounds

Dosage: 3 morning/ 2 evening

Workout: Biceps...Rep Range
- alternating DB curls 2 x 6-8
- BB Curls 3 x 8-10
- cable curls 3 x 10-12
- concentration curls 2 x 12-15

Cardio/Abs: 30 minutes basketball/ 3 sets of 75 cable crunches

Positive Changes: nothing to report

Negative Side Effects: None Yet

[ny58]

DAY #: 5. . nothing new to report. .
Weight: 191

Dosage: 3 morning/ 2 evening

Workout: Triceps...Rep Range
- Weighted dip...3 x 6-8
- Pushdown...3 x 8-10
- Skull crushes 2 x 8-10
- Kickback...2 x 10-12
Cardio/Abs: no cardio/ 3 sets of 50 medicine ball/stability ball crunches

Positive Changes: nothing to report

Negative Side Effects: None Yet

[Savageous]

Hey!! Just found this somehow? I'll be following along! Good things so far, bro! Peace!

[ny58]

DAY #: 6. . Drank pretty heavily last night. . .off today

Weight: 191

Dosage: 3 morning/ 2 evening

Workout: None
Cardio/Abs: none

Positive Changes: nothing to report

Negative Side Effects: None Yet

[ny58]

DAY #: 7. .one week. . no changes

Weight: 192 plus 1 pound

Dosage: 3 morning/ 2 evening

Workout: Chest Rep Range
- Incline dumbell press...3 x 6-8
- Barbell bench press...3 x 8-10
- dumbell Flies...3 x 10-12
- cable flies 2 x 12-15

Cardio/Abs: no cardio/4 sets 50 cable crunches

Positive Changes: nothing to report

Negative Side Effects: None Yet

[ny58]

I decided to bump it up to 6 pills a day. .

DAY #: 8. .Start of Week #2 with SHOCK WEEK. . in this week I do all my exercises as SUPERSETS and DROPSETS with little to no rest. . . .

Weight: 193 plus 2 pound

Dosage: 3 morning/ 3 evening

Workout: Back SHOCK week
- Superset: Pullovers/Wide Grip pulldown superset...3 x 8-10 each
- Superset: Stiff arm pulldown/reverse grip bent barbell row...3 x 8-10 each
- DropSets:CG seated pully row dropset...3 x repeat 6-8, drop, 6-8, drop, 6-8


Cardio/Abs: no cardio/3 sets 50 stability ball/12 pound medicine ball crunches

Positive Changes: Still none, i wasnt really expecting any till after 2 weeks. . .so we'll see

Negative Side Effects: Little acne. . 2 zits (nothing crazy). .

Kind of a boring Log so far but not much to report. . 3.5 weeks left.

[nikroebay]

I see you are not doing a pre-workout sup, you said you wanted to see the effects of 3AD. Does 3AD get you pumped up to work by itself? Or could you possibly use white flood? Also is creatine advised while on 3AD, instead of just PCT? Good luck !

[pa mma]

just checking the updates...you really have me intrigued by this workout plan...i think i found a new one...best of luck with the rest of the log..on a side note...how do you know many excerises you need per body part with this routine...i read the write up but it only was giving 1 example of each week..pm me if you want