MANing up for a RECOMP

[mtpaquette]

What up everyone.


I'm mtpaquette and getting started on a recomp.



Current stats: 5'10 and 185lbs

Lifts:
bench- 315lbs
deads- 315lbs x5
squats- 275lbs x3




Little history from this year....

Back in Feb before I started cutting I was 220lbs and setting some solid PR's before starting to cut the end of Feb/beginning of March. In May when I was out riding my CBR (RIP) I was struck by a food truck as I was going about 60mph down the highway. I flew over the handlebars and came down about 25ft from where the bike and truck connected. When I landed I'm assuming I came down on my right knee, because that's what sustained the most damage, but it all happened to quick to know for sure. After having an xray and then later an MRI on my knee I discovered that I'd been walking around for a week on a fractured femur and tibia (oops). I was put on crutches for 4 weeks by an Orthopedic doctor, but my right ACL didn't fully recover. It's not bugging me as much now (lot of self-rehab) though, and my lifts have steadily been going up. So now I've decided it's time to start making some solid gains again.

The stack....

Weeks 1-8 PR-XT
Weeks 2-9 Na DAA
Weeks 3-10 Nolvadren XT

*I'll be throwing in the forskolin a few days after the DAA, so I can better judge any issues that may arise. Also, I am dosing 15mg Y HCL + 200mg caffeine upon waking.

My macros and will be ~3,000kcal on days I lift, and ~2,500kcals on "off" days. I will be following an "IF" protocol (intermittent fasting).

Lift days will be- 289P / 232C / 104F
"Off" days are- 280P / 160C / 87F


Current split is typically chest & tris; back & bis; delts and lastly legs.


*Other things will be utilized on a daily basis including Orange Triad, Oximega fish oil, Universal creapure/Orotine.

*Other supps will be listed as utilized (pres and etc).

[ajvitan]

First

[neddo]

Im newww im new i dont know what to dooo

[Daycrawler]

Those look like steroids

[mtpaquette]

Spent 15 hours fasted before eating today. Diet is still needing some tweaking. Ate a total of 3 meals today dosing 2 PR-XT caps before each meal.



Hit some back and bi's tonight

pre work out- 3/4 scp Blue Bombsicle Gameday + 1 scp OG Body Octane and + 3 iForce potassium nitrate caps

body weight chins- wide grip x20, reverse grip x15, close grip x15
bent over barbell rows- 135 x15, 185 x10 225 x6
dead lifts- 225 x5, 275 x5, 315 x5, 365 x3
seated row machine- 130 x10, 10, 12 (alternating grips)
lat pulldown underhand grip- 180 x10, 10
lat pulldown behind the neck- 105 x10, 10
low back extension- 125 x10, 10, 10
bent over straight arm push downs- 120 x10, 10, 10
barbell curls- 45 x15, 65 x12, 85 x8
alt curls- 50 x5, 5, 5
hammer curls- 30 x15, 35 x12
concentration curls- 25 x10, 8, 10
-superset of 3 sets of forearm exercises



Not sure how I want to format my work outs yet. Haven't ran a log for a while. The italicized portions were focusing on contractions.

Was feeling pretty good about the work out. Great pumps, endurance and vascularity. I'm sure my back will be feeling it tomorrow. Went in only knowing I was hitting back tonight. I started feeling the deads during my last set of BB rows. It's been probably a month and a half at least since I've done full range deadlifts; so getting 198% of my body weight for 3 reps wasn't a disappointment.


Got home and had 2 chicken breasts, 1/2lbs of beef in a whole wheat tortilla shell and a pack of peanut butter poptarts to finish out my calories for the day as my post work out meal.

Those look like steroids

I had a really good comeback for this as I was leaving the gym tonight, but I forgot it. lol This will be the "heaviest" stack I've taken.

[naturalphllykid]

In for this should yield some nice gainz for sure

[REALPistonHonda]

Recomp away, you beautiful S.O.B.

[hvactech81]

nice stack! should lean out for sure....

[co1e_train]

In for teh gainzzzzzzzzzzz. Or the loss of fat to see the muscle which is also gainzzzzzz. So you win no matter what.


Glad to hear your able to still hit the gym hard even after a bad accident. Luckily you didnt damage anything really badly. Also good for you for doing alot of self rehab. I think more people would sustain less injury or nagging pain if they did basic rehabilitation exercises even if they arnt necessary recovering from anything.

[mtpaquette]

DAY 5 of PR-XT and looking forward to starting the Na DAA on Monday


Smashed some shoulders tonight..

3/4 scp Blue Bombsicle Gameday + 1 OG Body Octane + 3 potassium nitrate caps

military press- 95 x10 slow controlled reps for warm up; 135 x5, 155 x1, 185 x3, 3, 3; drop set 135 x5; drop set 95 x10
dumbbell lateral raise- 25's x12, 12, 10
dumbbell front raise- 30's x12, 12, 10 super-set db shrugs for 15 reps (same dumbbells)
pec deck rear delt- 90 x12, 105 x10, 120 x8
barbell shrug- 135 x25, 185 x20, 225 x15



Frigginnnnn' sick trap vascularity during the shrugs. Wasn't thinking tonight was going to go very well, because I'd had a longgg day starting before 6am this morning, but repping my body weight on military presses wasn't disappointing in the least. Had good energy, muscle fullness and vascularity throughout the entire work out. Overall pretty satisfied with the work out. Volume wasn't bad. Weights weren't to disappointing. The gym was freaking packed tonight though for some reason.

[REALPistonHonda]

I'm really hoping you go full scoop one of these days

[mtpaquette]

This sucks friggin' cock.....




Soooooo amped up for a heavy-high volume leg day, and as I started warming up I remembered I have to run a 5k for class tomorrow morning. So now I'm doing an arm work out.

[co1e_train]

This sucks friggin' cock.....




Soooooo amped up for a heavy-high volume leg day, and as I started warming up I remembered I have to run a 5k for class tomorrow morning. So now I'm doing an arm work out.

Danggg man that is a bad feel but I know the pain. I had to do similar runs for some of my exercise science classes as well. I always wanted to be like "PROFESSOR YOUR KILLING MY GAINS!!!!" when we had to do the runs lol.

[mtpaquette]

Unintentional Arm Day

Pre- 3/4 scoop Gameday + 1 scoop OG Body Octane + 3 kno3 caps

warm up- 5 mins stepmill
close grip bench- 135 x15, 185 x10, 205 x8, 225 x3 drop set 135 x8 (focusing on eccentric movement and explosive concentric)
barbell curls- 45 x15, 95 x5, 5, 5 drop set 45 x8 (focusing on eccentric movement and explosive concentric)
dip machine- 270 x10, 290 x8, 310 x6
db hammer curls- 50's x10, 60's x8, 65's x6
seated db skull crushers- 50 x12, 60 x10, 65 x8
db alternating curls- 25's x12, 10 drop set20's x12
straight bar push downs- 70 x15, 15 (very fluid and controlled movement)


Sipping on 2 scoop of PF3 and a scoop of leucine during the beginning of the work out. For having my mindset completely destroyed wasn't all to bad really. Not what I wanted of course, but I'll settle with it. I'll just have to kill some legs later in the week.


Starting the Na Daa tomorrow. This will be my first time with bulk daa, so I'm interested to see how it'll go. My only previous experience was with Prometheus Rising, which is one of my top 3 favorite supps, and I'd ran 3 bottles of that. Not sure when I'll plug the forskolin in year; probably Thursday or Friday and then Nolvadren at 2 caps a day next Monday.

Danggg man that is a bad feel but I know the pain. I had to do similar runs for some of my exercise science classes as well. I always wanted to be like "PROFESSOR YOUR KILLING MY GAINS!!!!" when we had to do the runs lol.

lmao I should do that.

[hvactech81]

hows the pot nitrate? ive been using max pump with body octane for enormous pumps and vascu.....

[mtpaquette]

First day with the bulk daa. Took it with my first meal, and hoping I don't have any GI issues with it. Mixed it up by itself and it had a little bit of a tangy flavor. Waiting to see if there is any negative side effects from it and then waiting a few days before adding in the forskolin.

The 5k didn't go to bad this morning. Ended up running the whole thing non-stop, and finishing at 31 minutes. Not a great time by any means, but I can't complain having only ran a mile maybe twice this year before that.

hows the pot nitrate? ive been using max pump with body octane for enormous pumps and vascu.....

The Kno3 is pretty good stuff. Definitely noticed increased endurance and some vascularity.

[co1e_train]

The 5k didn't go to bad this morning. Ended up running the whole thing non-stop, and finishing at 31 minutes. Not a great time by any means, but I can't complain having only ran a mile maybe twice this year before that.

Thats not a bad time at all man. Good stuff. How long are you bulk dosing the daw? Or did I miss that in your OP?

[mtpaquette]

Thats not a bad time at all man. Good stuff. How long are you bulk dosing the daw? Or did I miss that in your OP?

Hoping around 8 weeks, or just until the two tubs of daa run out.

[mtpaquette]

Woke up this morning immediately feeling that 5k from yesterday morning.... Stabbing pain in my right knee. I barely ever wear the brace that was given to me, but it's one of the first things I grabbed this morning. Second mistake was not eating like I typically would on a lift day. I only had about 185g of carbs, and my work out tonight paid the price.


pre- 1/2 scp Gameday + 1 scp BO + 3 kno3 caps


pull ups w/ 40lbs DB- 8, 10, 10, 10
barbell rows (varying width of grip)- 135 x15, 15, 15, 12
hammer strength low row- 180 x10, 10, 8
cable row- 180 x10, 10, 10
reverse grip lat pulldown- 135 x10, 10, 10
romanian chair low back extension- 15, 15, 15

barbell row- 45 x25
hammer curls- 35's x15
concentration curls- 25's x10
reverse grip barbell curl- 45 x15
forearm curls- 45 x15



I woke up this morning feeling/looking pretty lean, but I also fasted for a total of 19 hours so that probably didn't help the situation. Felt flat and lethargic tonight so I mainly focused on contractions.



So far so good with the daa powder. Looking forward to adding in the Nolvadren XT next week for the full effect of the stack. It's only been a week so far, but I can tell I've leaned out a little already. Now to just get my glycogen levels replenished and kill it during my next work out...

[mtpaquette]

Mucchhhh better today...

Weighed in at 185lbs this morning. I feel like I look a little leaner, but weight hasn't changed much. Had a long day, but I was really ready to get a good lift in tonight. Hit some heavy shoulders. I would've liked to have had a little higher volume but I was meeting some buddies downtown.

Delts

Pre- typical dose of GD, BO and kno3

Seated barbell shoulder press- 45 x15, 135 x8, 185 x4,4 195 x2
Db lateral raise- 35's x10, 40's x8, 45's x6
Db front raise- 45's x8, 50's x6 55's x4
Seated rear delt raise- 30's x15, 12, 10
Shrug machine- 90 x15, 15, 15
Upright bb row- 45 x15


Felt pretty good about the work out. The shrugs and upright rows were thrown in pretty much just because. Lol Delts were looking pretty full and hard anyways.

I only have 1-2 servings left of my Blue Bombsicle GD left and then I'm anxiously going to crack open my tub of Tigers Blood Gameday. I'm waiting to start forskolin on Saturday at 2 caps a day (50mg) to start and then may increase dose later. DAA gave me a little issue today, but not to bad. Yesterday I just took a scoop on it's own and washed it down with water. From now on I'll probably continue to take with a carb meal.

[co1e_train]

Whats your daily calorie/macro break down looking like during your recomp?

[mtpaquette]

Whats your daily calorie/macro break down looking like during your recomp?

Lift days will be- 289P / 232C / 104F
"Off" days are- 280P / 160C / 87F

A little less carbs sometimes on off days. For the most part I usually hit pretty close to that everyday though.

[Anthony21]

Hey bro in this for the long haul.

[mtpaquette]

Leg day-

Pre- 3/4 scoop Gameday + 1 scoop OG Body Octane

Intra- 2 scps of PF3 + 1 scp Fermented Leucine

warm up- leg extensions 30lbs x15, 15, 15
squats- 135 x15, 185 x10, 9, 8, 7, 6, 5, 4, 3, 2, 1
leg extension- 45 x15, 15, 15
stiff leg deadlifts- 135 x10, 10, 8
seated leg curl- 285 x6, 6, 6
lying leg curl- 150 x8, 175 x6 200 x3
seated calf press macine- 280 x15, 15, 12
calf press on leg press- 20 plates x15, 15, 15
seated calf raise- 1 plate x15, 2 plates x15, 3 plates x12

5 minutes of static stretching

Fuhhhh..... I started training a little before 6pm having been fasted since 1030pm the night before.

Each set of squats with the 185lbs I took less time in between sets to where on the last couple sets I didn't stop touching the bar. Each set was hams to heels (below parallel). Knee wasn't exactly happy with them, but it held out alright. All of the bolded sets were done with the entire stack. Not feeling to bad about the weights or the volume. Now it's time to eat... finally!

Hey bro in this for the long haul.

Whattt up dood!! Welcome.

[Anthony21]

Strong leg work bro

[mtpaquette]

Had a short chest day today.

Pre- 3 scps Conquer + 3 kno3 caps + 1 scp Body Octane

Incline bb bench- 135 x15, 185 x10, 205 x6, 225 x3
chest press machine- 225 x10, 10, 10
decline bb emphasis eccentric contraction- 135 x10, 8, 8
pec deck- 135 x12, 10, 10

Pretty busy day overall, which I hadn't planned on, and I was barely able to fit it in. Not a bad work out for as rushed as it was. I would've liked to have been able to do some more volume, but just didn't have the time. Now I'm just waiting for my Ol' Lady to get in from her flight back from Washington DC to go pick her up.

RECAP
Today is the end of week two and everything seems to be going well so far. Strength levels are maintaining really well. I'm not feeling sluggish at all. I seem to be waking up looking harder each morning. Slowly getting some more definition in my upper/mid abdomen, which is where I store the bulk of my subcutaneous fat (not evenly dispersed in the least).

I dosed 1 cap of the AS forskolin yesterday, and then I did 2 caps this morning with EC as soon as I woke up. I'll continue on with 2 caps for the rest of this week, and then probably bump it up to 3 caps starting next Monday. I'm starting the Nolvadren XT tomorrow morning at 2 caps a day. I've ran Nxt twice before once at 2 caps and once at 3 caps a day. 3 caps seemed to be a little overkill and I actually seemed to not respond quite as well as the first time. I've switched from YC to EC for a bit until I get a little more fat off, and then I'll switch back to predominantly YC.

Dosing as of tomorrow
upon waking - EC + 2 caps AS forskolin + 2 caps Nolvadren
first meal - 3g Na DAA
PR-XT is split up 2 caps with a meal 3x a day

[co1e_train]

Lift days will be- 289P / 232C / 104F
"Off" days are- 280P / 160C / 87F

A little less carbs sometimes on off days. For the most part I usually hit pretty close to that everyday though.

Shoot man doesn't look like a whole ton of food to begin with but will most likely aid you in hopefully dropping bf% during a recomp.


Solid leg session as well my friend, great amount of volume.

[mtpaquette]

Shoot man doesn't look like a whole ton of food to begin with but will most likely aid you in hopefully dropping bf% during a recomp.


Solid leg session as well my friend, great amount of volume.

It's about 3,000kcal on lift days and 2,500kcals on off days. Only 185lbs at the moment. The recomp is more towards a cut than a bulk. Also, I don't do any cardio with the exception of the 5k for class.

[co1e_train]

It's about 3,000kcal on lift days and 2,500kcals on off days. Only 185lbs at the moment. The recomp is more towards a cut than a bulk. Also, I don't do any cardio with the exception of the 5k for class.

Lol I didn't do the math with macros but now I see. Not bad at all, especially if your leaning more towards a cut. Should throw up before and after pics when its all done.

[mtpaquette]

Back & Bis whaadddduuupppp


Pre- 2 caps AppNut Uncut


Chins alt grips- body weight x15, 15, 15
deads- 135 x10, 225 x3, 315 x3, 365 x2, 405 x1
hammer strength low row- 230 x10, 250 x8, 270 x6
cable row controlled reps- 180 x10, 10, 10
lat pull down (alt grips)- 150 x10, 10, 10, 10
straight arm push downs- 120 x10, 10, 10
barbell curls (alt widths)- 45 x15, 65 x10, 75 x8 85 x6
hammer curls- 30's x15, 35's x12, 40's x10
concentration curls- 25 x8, 8, 8
super set of 4 different forearm exercises till failure


I was already pretty amped up to be able to lift tonight and probably didn't even need a pre, but I've been wanting to try out this bottle of Uncut from AppNut. I took a cap of Uncut walking out of class, but then decided to take another cap as I was walking out of the house. Stayed focused and energized through the entire work out. Not jittery at all just a very smooth settle amount of energy. The only downside to taking Uncut solo was I noticed a decrease in endurance (and less vascularity), but I've also been all hopped up on Body Octane and nitrates lately ontop of my EC, Gameday and etc; so a little decrease in endurance was expected.

Pretty stoked about getting the 405 on deads. It's the first time I've pulled it since the accident. My acute muscle soreness/DOMS was so bad from Saturday's leg day that yesterday I was wearing my knee brace, and today it was still just a little sore from a touch. I had no intention of deadlifts until I was headed to the gym tonight.


Everything seems to be going smoothly so far, so I'm hoping it keeps up!