Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor

[dbone1026]

DC training is my absolute favorite type of training. That said, you have to come to each workout willing to face it head on like its a leg day... and Ive found myself more susceptible to catching common colds when I do DC training due to it being so taxing.

I still need to try PHAT though, that one also looks pretty tough as it combines volume and intensity.

Trying to keep an eye on my immune system here since I am pushing myself hard. I am surprised you haven't tried PHAT yet

Oh and I must say... parenting... sounds like fun :/

Its a little different then when you go up to little boys and ask them to call you daddy

[nugget5]

Any noticeable differences from the different dosings in the uptake!?

[dbone1026]

Any noticeable differences from the different dosings in the uptake!?

tbh so far not really. I have done 5 caps pre, split between pre and post (3 pre /4 post, 5 pre / 2 post). Splitting the dose I find the pump does last a little longer during the day, but otherwise it has been pretty similar. As the two weeks have gone on I would say the pump/fullness has improved (combined with BF). I haven't tried 7 caps pre yet, might try that on Friday to see how I react to that (since I have done between 3-5 caps pre only so far)

[dbone1026]

Day 15

Dosing:
4 caps Bioforge upon waking (4:15am)
4 caps NO Uptake w/ Carb/Pro shake (4:30am) / 3 caps NO Uptake Post WO w/ carb/pro shake

Workout: PHAT Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Back Wide Stance Barbell Squats (Russian Program, Week 3 Day 1)
6 sets of 2 reps @ 240lbs

Hypertrophy pressing movement: Deadlifts
4 sets 3 @ 225lbs | 3 @ 315lbs | 3 @ 365lbs | 3 @ 405lbs

Hypertrophy pressing movement: Leg presses
2 sets of 15 reps @ 360lbs

Hypertrophy extension movement: Seated Leg Extensions
2 sets of 20 reps @ 140lbs

Hypertrophy extension movement: Seated Leg Curls
2 sets of 15 reps @ 110lbs

Hypertrophy calf movement: Standing Smith Machine Calf Raises
4 sets of 12-15 reps @ 185lbs

Hypertrophy calf movement: Standing single calf raises
4 sets of 8 reps @ bodyweight

HIIT: Sprints
4 sets of 4 sprints

Notes:

- Much better workout then this time last week! Looks like backing off the volume slightly on Sunday made a big difference as I was able to actually move my legs and get full ROM during squats.

- Continue to feel much more comfortable doing squats, getting a little better ROM without feeling like my hips/hammies are going to pop off. It is still going to take some time but confidence is growing... Also, doing 240lbs @ 2 reps was much easier after doing 240lbs @ 4 on Sunday! However, we shall see since a rough stretch is coming up! Here is a video of squats @ 240lbs and DLs @ 405lbs



- Tomorrow is supposed to be my chest/arms workout. However, I have to work in the morning and the gym will be closed by the time I am done, so I will have to push back this workout to Friday.

- Happy Thanksgiving everyone!

[Dewey99]

Nice workout today Dbone.

Sorry to hear that you have to work on Thanksgiving man! Hopefully you make it home in time to kick back and watch some football.

[dbone1026]

Nice workout today Dbone.

Sorry to hear that you have to work on Thanksgiving man! Hopefully you make it home in time to kick back and watch some football.

Thx Dewey. I should just be working from 5am to about 1pm and it should be quiet ( I actually bring a few movies in for the other person who will be working with me).

Thx for making me part of the 15k club

[sloop]

What are you using to make these fancy dancy videos with [questionable] music and transitional graphics? I may need to start practicing for my own log.


ps. screw you, Dewey.

[dbone1026]

What are you using to make these fancy dancy videos with [questionable] music and transitional graphics? I may need to start practicing for my own log.


ps. screw you, Dewey.

Nothin fancy, just the default Windows Live Movie Maker in Windows 7. Next video I will put in some slow tunes for you

Should've repped me instead of fapping...

[dbone1026]

Forgot to mention in my post, probably the best leg pump I have gotten since I started this log. Legs are actually still a bit shaky now, feels great. Things are only looking up from here

[KenshinH]

Awesome job bro! I can see your squat form is already improved from the last squat vid. Went a little deeper and looked solid throughout. That 240x2 is starting to look like baby weight to you ... Strong(er) bro

Nice styling on the vid with the music and transitions! I'm tempted to neg for not cutting out the fumbling with the camera

Oh the pics are 10/10 today too!

[dbone1026]

Awesome job bro! I can see your squat form is already improved from the last squat vid. Went a little deeper and looked solid throughout. That 240x2 is starting to look like baby weight to you ... Strong(er) bro

Nice styling on the vid with the music and transitions! I'm tempted to neg for not cutting out the fumbling with the camera

Oh the pics are 10/10 today too!

Thanks. The weight didn't feel as heavy (and I could actually bend my legs) so I was able to focus more on form and staying steady throughout the movement. I will try and take a video on Sunday since that will be my 5 rep session. Most likely if I have a breakdown in my form it will be there as I go higher reps... C'mon, I thought that was some brilliant on the run video editing (I was more focused on cutting out the part where someone walked right in front of my phone )

It was a black and white kinda day today, and you know what, some black and white cookies just showed up at work

[Sawa3]

Thanks. The weight didn't feel as heavy (and I could actually bend my legs) so I was able to focus more on form and staying steady throughout the movement. I will try and take a video on Sunday since that will be my 5 rep session. Most likely if I have a breakdown in my form it will be there as I go higher reps... C'mon, I thought that was some brilliant on the run video editing (I was more focused on cutting out the part where someone walked right in front of my phone )

It was a black and white kinda day today, and you know what, some black and white cookies just showed up at work

Hopefully those black and white cookies get along and don't end a streak for not throwing up. lol

[dbone1026]

Hopefully those black and white cookies get along and don't end a streak for not throwing up. lol

Went back into the kitchen, B&W cookies were gone

[Black_Label]

Squatting wide like that you need to stretch a lot of different ways. I dont know names sadly and about to go to work =\

a "foam" roller is another excellent option for the hip/IT band. I use a peice of 5 or 6 inch PVC like 3 feet long for rolling

[dbone1026]

Squatting wide like that you need to stretch a lot of different ways. I dont know names sadly and about to go to work =\

a "foam" roller is another excellent option for the hip/IT band. I use a peice of 5 or 6 inch PVC like 3 feet long for rolling

Made sure to get my foam rolling in before I started squatting this morning Also trying to foam roll periodically at home to help with flexibility

[XII02]

Hey Dbone, wasn't able to read the whole thread. About Macenko, are you doing that program with PHAT or just that program alone?

[XII02]

Squatting wide like that you need to stretch a lot of different ways. I dont know names sadly and about to go to work =\

a "foam" roller is another excellent option for the hip/IT band. I use a peice of 5 or 6 inch PVC like 3 feet long for rolling

It's funny how we are subbed on the same two awesome threads in this forum.

[dbone1026]

Hey Dbone, wasn't able to read the whole thread. About Macenko, are you doing that program with PHAT or just that program alone?

Running with PHAT (I had to break up upper body power into two days, Sat/Mon), here is my split:

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

[XII02]

Running with PHAT (I had to break up upper body power into two days, Sat/Mon), here is my split:

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

That's a well-thought plan. Let me take some notes and see how I can incorporate that to mine. How's the strength increase in Macenko? The program itself looks stellar.

[dbone1026]

That's a well-thought plan. Let me take some notes and see how I can incorporate that to mine. How's the strength increase in Macenko? The program itself looks stellar.

I am towards the end of the 3rd week of Macenko. Really like it, something structured like this is exactly what I needed, and right now strengthwise I feel much better then a month ago (which I believe is also helped by the increased macros, this stack, and splitting out chest from back on power days). The challenge really kicks in over the next few weeks, so it will be time to put up or shut up!!! My goal is to hit 295lbs+ at the end of the program

[KenshinH]

I am towards the end of the 3rd week of Macenko. Really like it, something structured like this is exactly what I needed, and right now strengthwise I feel much better then a month ago (which I believe is also helped by the increased macros, this stack, and splitting out chest from back on power days). The challenge really kicks in over the next few weeks, so it will be time to put up or shut up!!! My goal is to hit 295lbs+ at the end of the program

Pffftttt, you should hit at least 305 by the end of Macenko - I believe that's your all-time PR when you were 30-40 lbs heavier? Hit that and then smash it with the next rep

[dbone1026]

Pffftttt, you should hit at least 305 by the end of Macenko - I believe that's your all-time PR when you were 30-40 lbs heavier? Hit that and then smash it with the next rep

Yeah, when I weighed close to 235lbs I hit 305lbs for 1 rep. I was hoping to under promise and over deliver I still have in my head the 275lbs I did before I started this log and how much of a challenge it was ... But yeah, 300lbs+ or bust

[XII02]

I usually work out early morning, meaning, there aren't any people at the gym. Would you guys recommend doing the Smith Machine instead? Can't risk any kind of injuries.

[dbone1026]

I usually work out early morning, meaning, there aren't any people at the gym. Would you guys recommend doing the Smith Machine instead? Can't risk any kind of injuries.

Only if you feel completely uncomfortable. I haven't lifted with a spotter in over 10 years. You just need to know when to call it (which for me at times means leaving a rep on the table)

[XII02]

Only if you feel completely uncomfortable. I haven't lifted with a spotter in over 10 years. You just need to know when to call it (which for me at times means leaving a rep on the table)

I always feel terrible when I miss a set/rep due to strength failure. I guess I just have to deal with it. :/

[KenshinH]

I always feel terrible when I miss a set/rep due to strength failure. I guess I just have to deal with it. :/

Does your gym have a power rack? That's the best choice without a spotter. Just pull a bench in there and set up the safeties appropriately so that you can still touch your chest.

[BenW22]

Only if you feel completely uncomfortable. I haven't lifted with a spotter in over 10 years. You just need to know when to call it (which for me at times means leaving a rep on the table)

^^This!

Leaving a rep on the table > Smith machine reps.

In an unrelated note...in4underboobandcameltoeinpost#244

[StrongRepublican]

^^This!

Leaving a rep on the table > Smith machine reps.

In an unrelated note...in4underboobandcameltoeinpost#244

Agreed; Smith Machine half rep squats are all too common and make me very unhappy.

Checking back in Dbone since I am at home; your log is too spicy for work lol

[SwolenONE]

Pre and post dosing for the NO Uptake is recommended?

[dbone1026]

^^This!

Leaving a rep on the table > Smith machine reps.

In an unrelated note...in4underboobandcameltoeinpost#244

That pic was for you

Agreed; Smith Machine half rep squats are all too common and make me very unhappy.

Checking back in Dbone since I am at home; your log is too spicy for work lol

Its all about the spice!!

Pre and post dosing for the NO Uptake is recommended?

There seems to be several different dosing schedules going around from user feedback. Some people have reported they respond better to splitting up the dosage. I am testing out a few different protocols to see if I notice any significant difference