The Stack, Starring:
- Bioforge/THEHUGE as Moe:
- X-Factor/SwolenOne as Larry:
- NO UPTAKE/Dewey99 as Curly:
- With a guest appearance made by Sloop starring as Shemp:
Dosing
Dosing will be as follows :
Support Supps:
* Controlled Labs Orange Triad / Gaspari Anavite (will switch from OT to Anavite when I start up X Factor)
* AppNut OsteoSport (will switch off in week 8 when I start up X Factor)
* Molecular Nutrition Peak Beta (pre workout only)
* Driven Sports Craze and/or Genomyx Origin (pre workout only)
* Bulk Cit Mal (pre workout only)
* Various GDAs (SLINtensity, SSv2, etc...)
* Various Protein/Carb shakes
Training:
I have been following Layne Norton's PHAT for a while now with great success. I will continue with this template but with a few adjustments. For chest I will be following the Macenko 9 week bench program. For legs I will be following the Russian extended peaking cycle
Sat - Upper Body Power (without the chest portion)
Sun - Lower Body Power (w/ Russian Peak)
Mon - Upper Body Power Chest (Macenko)
Tue - Back/Shoulders Hypertrophy
Wed - Legs Hypertrophy (w/ Russian Peak)
Thur - Chest/Arms Hypertrophy (Macenko)
Fri - Rest
I will adjust this program as needed if I find myself getting worn down or sick frequently. Big thanks to Kenshi for giving detail on Macenko and the Russian program, and providing some motivation.
My current PRs on some of the big lifts are as follows:
Bench Press: 275lbs 1RM
Squats: 305lbs 1RM
Deadlifts: 445lbs 1RM
Rack Pulls: 500lbs 3RM
Hopefully at the end of this log I will have some new PRs!
The Diet:
I have been in a deficit or around maintenance for a while now as I have dropped weight/recomp'd. I am going to attempt to switch things up a little, focusing on a caloric surplus, hitting around 3,000 calories/days. I don't go too crazy tracking macros exactly, but general idea will be to hit between 300-400g carbs, 180-220g protein, and 75g fat. This will be adjusted as needed based on how my body responds to.
The Goal:
The focus of this log will be to start building myself up after losing 50lbs over the past 2 years. This means increasing strength and lbm while minimizing as much as possible fat gains.
On the supp side, I have run successfully Bioforge and X-Factor in the past. I decided to pick up 2 bottles of AppNut's new NO Uptake, so it will be interesting to see what affect it will have on the overall stack
On my 1st two BF/XF logs I had some minor health issues come up that required surgery, so additional goal for this log, no surgeries
Stats:
Height: 5'11"
Beginning Weight (11/06/2012): 191lbs, approx 13%+ BF
|
-
11-06-2012, 08:01 AM #1
Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor
Last edited by dbone1026; 11-06-2012 at 08:25 AM.
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
-
11-06-2012, 08:02 AM #2
-
11-06-2012, 08:03 AM #3
-
11-06-2012, 08:11 AM #4
Very interested to see what NO Uptake has in store for me. I won't be using any other pump products while using (i.e. HemaVol or Protocol) except for a random workout here and there (since guys here like to stack, to see if it is too much)
FYI - log officially starts tomorrow morning at 5amKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
-
-
11-06-2012, 08:18 AM #5
-
11-06-2012, 08:21 AM #6
-
11-06-2012, 08:22 AM #7
-
11-06-2012, 08:24 AM #8
-
-
11-06-2012, 08:26 AM #9
-
11-06-2012, 08:30 AM #10
-
11-06-2012, 08:34 AM #11
-
11-06-2012, 08:37 AM #12
-
-
11-06-2012, 08:39 AM #13
-
11-06-2012, 08:43 AM #14
-
11-06-2012, 08:46 AM #15
-
11-06-2012, 08:48 AM #16
Thanks for everyone stopping by. No girlie pics until tomorrow's workout so this log will be safe for one day lol
@ Kenshi - With Phat you basically alternate between DLs and Squats on lower body power days. However, I have been doing both for a while, and just alternating between which one is the power movement. For this log Squats will be the main focus and I will move DLs more towards accessory movement (maybe focus more on deficit DLs). Who knows though, I am sure somehow heavy DLs will sneak in thereKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
-
-
11-06-2012, 08:56 AM #17
-
11-06-2012, 08:58 AM #18
-
11-06-2012, 08:58 AM #19
-
11-06-2012, 09:05 AM #20
Yeah, it will be touch and go at first seeing how incorporating these two programs will work. Macenko should fit in nicely, and hopefully since I am already doing high volume workouts with PHAT adding the Russian component should just be business as usual...
Also, if NO Uptake brings its A game the pumps could be very interesting with the high volume...
I thought it was a nice montage of picsKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
-
-
11-06-2012, 09:30 AM #21
-
11-06-2012, 09:46 AM #22
-
11-06-2012, 10:21 AM #23
How are you planning on dosing NO Uptake? It seems to to be one of those supplements where people have differing opinions on how to dose. The most common uses ate 5 caps pwo or 3 pwo and 2 post. I prefer the 5 pwo, but have talked to a couple reps that prefer splitting the dose. Maybe you should give it a shot each way and see what works best for you.
RIP in Peace
-
11-06-2012, 10:24 AM #24
-
-
11-06-2012, 10:33 AM #25
-
11-06-2012, 10:37 AM #26
-
11-06-2012, 10:43 AM #27
- Join Date: Jul 2009
- Location: Brooklyn, New York, United States
- Age: 36
- Posts: 172
- Rep Power: 520
I'm not all that familiar with PHAT but have heard of it and very interested to see the effects of this stack with the training format.
I have tried Uptake in a few manners and found it's somewhat dependent on how you saturate and what youre eating pre/post workout.
Recommended is to take 6-7 preworkout with carbs. It's great for the immediate mental get up and huge pumps.
My preferred would be split it 3+3/4 with carbs pre/post workout: I find better saturation over time and the later effects are stronger.
OR Dose em all postworkout if you don't consume carbs prior to: Todays Uptake is tomorrow's pumps kinda deal.
I would still take in on off days with carbs to keep it in the system.J Breezy
- Applied Nutriceuticals Forum Rep -
Ask and you shall receive: PM me about free samples.
www.appnut.com
-
11-06-2012, 10:49 AM #28
A lot of all stars showing up in here, better bring my A game the next 12 weeks
Thanks guys for the advice. I do have carbs pre and post workout so taking with carbs won't be an issue. I will try a few different dosages and see what works best.Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
-
-
11-06-2012, 01:45 PM #29
-
11-06-2012, 03:20 PM #30
Bookmarks