WADA's Journey to MASS
I am on week 2 of X into stacking:
Staples: Animal pak, Fishoil, CLA, Acai, Vit C, Arginine/Ornithine, glutamine, Whey (ON, MT, SAN, BSN), ZMA
MASS STACK 1.0 (1st run at bulking!):
1) 1 FAST 400 WMS; dosing: 30g pre & postWO (along w/ EAA/BCAA/CEE [pre]/whey)
2) MassFX (max strength) : 4 tabs split throughout day
3) Anabolic pump : 1 tab PreWO followed by 50g carbs (30g WMS + 10g oats + 10 g sweet pot or 1/2 wheat bread)
4) P-slin : 1 tab PreBreakfast/preWO followed by 70 g carbs (30g WMS + 20g oats + 20 g sweet pot or 1 wheat bread)
5) Novadex XT : 2 tabs ~8PM
6) ANIMAL Omega : 1 pak per day w/ meals, 1g fish oil other meals
7) I will finish up w/ STOKED! after the Novedex/MassFX combo is done ~1 month
INFO on Wada:
Current weight: 161 lbs ?9% BF
I have just finished my final cutting phase & completing the Muscletech Transformation contest finishing at 153lbs @ 6% BF.
Since this 7/10/08, I have began semi clean bulking (except for the last day of the contest), hopefully being able to put on some quality mass. Ideally, I want to get up to 180s...I am looking to compete in early 2009
Current pics:
Keep in mind, These pics are at my Peak conditioning...I am on a GOAL TO GAIN MASS and some fat will come along with this. However, I will up cardio to minimize fat gains when I feel necessary.
Principles are built on MaxOT:
Most movements are Heavy compound movments (exception is bis/tris). Reps are in range of 6-10.
Mon: Chest (bench, incline dumbell/bench, decline, weighted dips, cable crossovers, flys), abs, calves
Tues: Back (weighted pullups, deadlifts, barbell rows, lat pull down)
Wed: Bis (barbell curl, dumbell curl, cable, preacher curls)
Thurs: Legs (leg ext, sqauts, dumbell straightleg deadlift, hack squats, Smith squats, and variations of above)
Fri: Shoulder (dumbell press, barbell row, machine press, front/lat raises, traps), calves
Sat: Tris (dumbell overhead, skullcrushers, cable), abs
Sun: rest/repeat/Basketball
Currently Into week 2: I've had TREMENDOUS amounts of energy whether it's Lifting or BBall...I'm not sure what to attribute it to, but I think its AP/Pslin....
Weeks 2 & 3: I'll be logging Endorphix which is a great Mood enhancer/killer focus in the gym! Will update later!
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Thread: Wada's MASS STACK 1.0
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07-21-2008, 06:18 AM #1
Wada's MASS STACK 1.0
Last edited by wada; 07-21-2008 at 09:58 AM.
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07-21-2008, 09:41 AM #2
MASS Week 2
PreWO: 1 p-slin, 15 min later 60g carbs (30g WMS + 10g oats + (ON lite whey) 10g carb/25 g prot + 10g Sweet pot)
PreWO sup Dose: 4 tabs Endorphix + 1 TRX.7
DELTS/CALVES
1) Standing BB Press: 115 x 6, 120 x 6 x 3
2) Seated DB press: 50x6, 55x6x 2
3) BB anterior raise: 65lbs x 8 x 3
4) DB side delt: 25 x 8 x 3
5) DB rear delt: 25 x 12 x 3
6) Seated calve raises: 100 x 15, 110 x 15, 120x 15, 135 x 15 x 2
7) Hammer Delt Press: 70 x 6 x 3
Cardio: 15 min for 1.5 mi
PWO: 1 tab AP followed by 30g WMS + 10 g oats + 25g prot
Thoughts:
Energy: Definitely above Avg lately...
Focus: Very intense & agressive !
Strength: I'd say i'm feeling the strongest i have in a while! FEELING VERY STRONG....THIS is not a guess or "I think i'm getting stronger", I am lifting significantly more than I have in the past 12 weeks. I KNOW something is working here! This could be to 2 things:
a) Carbs have been reincorporated into my diet ALONE...
b) P-slin/AP + carbs = Strength gains/aggressiveness/pumps
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07-22-2008, 10:44 AM #3
MASS Week 2: Bis/Tris/Abs
PreWO: 1 p-slin, 15 min later 60g carbs (30g WMS + 10g oats + (ON lite whey) 10g carb/25 g prot + 10g Sweet pot)
PreWO sup Dose: 4 tabs Endorphix
Bis/Tris/Abs
1) Standing BB Curl: 105x1 (15 sec rest between) x10, 95x8x2
2) Skull crushers: 90x1x10, 80x8x2 SS w/ Closegrip press
3) Standing DB curls (synch): 50x1x10, 40x8x2
4) Cable pressdown Vbar: 100x1x10, 90x8x2, 100x6
5) Decline bench crunch: Wx15, +12.5 x 12x3
6) Side Cable curls (synch): 80x1x10, 60x8x2, 80x6
PWO: 1 tab AP followed by 30g WMS + 10 g oats + 10g sweet pot + 24g prot
Thoughts: I didn't have the Awesome workout as I have been having lately, but I wasn't disappointed. Still had some showing of strength. Vascularity wasnt as good as it was the previous days...
One thing different today was I didn't take TRX.7..which has 360mg caffiene...maybe thats it!
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07-23-2008, 08:37 PM #4
MASS WEEK 2: LEGS
PreWO: 1 p-slin, 15 min later 60g carbs (30g WMS + 10g oats + (ON lite whey) 10g carb/25 g prot + 10g Sweet pot)
PreWO sup Dose: 4 tabs Endorphix + TRX.7
LEGS
1) Squats: 225x6, 275x1x10 (15 sec rest), 225x8x2
2) SLDL: 185x6, 205x1x10, 185x8x2
3) LEg press: 5 plates (each side) x 1 x 12, 4P x 12 x 2
4) Leg extension: 3 plates x 12 x 3
No cardio
Thoughts:
Today's workout was so-so..not bad..not good as the past few days...
Strength couldve been better...
Sleep has been good!
Libido has been..avg to low...
Appetite: like a furnace...eating like crazy...
Weight: 164lbs measured today...
Diet: ~3000+ cals today
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07-24-2008, 06:05 AM #5
3000+ calories is eating like a HORSE?!?
chump change, thats two meals for me when bulking upGaspari Nutrition Rep and Overall BAMF
www.gasparinutrition.com
alec @ gasparinutrition.com
Turning into a pirate-grizzy bear hybrid! --- Bulkin to 230!
http://forum.bodybuilding.com/showthread.php?t=127371573
TRAIN INSANE: http://vimeo.com/7472199
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07-24-2008, 08:25 PM #6
hah...shoo...i'm still recovering from leaning out..thowing carbs every meal is so filling!!!..but i'm fatttening up really fast!
WOrkouts have been Awesome..
Vacularity has been its highest..wierd...never thought i would have more vascularity now than when i was 6% BF....I think I can safely attribute it to the Pslin/AP...Great stuff!!
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07-25-2008, 05:50 PM #7
WEEK 2: Mass
PreWO: 1 p-slin, 15 min later 60g carbs (30g WMS + 10g oats + (ON lite whey) 10g carb/25 g prot + 10g Sweet pot)
PreWO sup Dose: 4 tabs Endorphix + TRX.7
BACK
Warmup: pullups x 12
1) T-bar ROWZ: 3 plates x 1 x 10 (15 sec rest), 2P +25 x 8 x 2
2) 1 arm DB rows: 110x1x10, 90x8x 2
3) Lat pull downs: 160 x 8 x3
4) Lat pullovers: 160 x 8 x 3
No cardio
Thoughts:
Intensity: AWESOME!!! could really feel great pumps and aggression & DRIVE!
Strength Definitely felt strong!
Sleep 7 hrs/day...no problems here
Libido has been..avg to low...=(
Appetite: Definitely up! proly had 3300+ cals
Weight: 164.5 lbs measured today...
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07-28-2008, 06:08 PM #8
WEEK 3: Road to Mass
Breakfast: 1 AP , 60g carbs (30g WMS + 20g oats + (ON lite whey) 10g carb/25 g prot)
PreWO: 1 tab P-slin, 60g Brown rice, 15g sweet potato
Legs
1) Squats: 235x8, 255x5x2, 225x8
2) Loaded plate squat: 5P +35 x 8 x 4
3) Hack squats: 100x 10x 3
4) Ham curls: 35x15, 45x12x2
5) leg ext: 3P x 12 x 3
6) DB trap row: 25 x 12 x 3
Thoughts
Intensity: Outrageously aggressive!!! I notice my ability to PUSH past any pain...This I'm sure of!
Pumps & vascularity: Off the wall!!! Still very happy with my vacularity esp. w/ all the weight/fat ive put on.
Weight: Gonna weigh in tom...I have gained some in the form of fat as well as muscle...at least i think so...
Appetite: normal today....
libido: avg to low....not much change over the past few days...
Overall: very pleased with how things are comming along..I've gained 10+ lbs over past 3 weeks...
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07-28-2008, 07:27 PM #9
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07-29-2008, 04:25 PM #10
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07-30-2008, 02:56 PM #11
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07-30-2008, 03:15 PM #12
WEEK 3: Chest/calves
Finishing off my 1st bottles of MassFX & Novedex XT (around ~1.5 weeks left)
Breakfast: 1 AP , 60g carbs (50g oats + 15g sweet pot +20g protein)
PreWO: 1 tab P-slin, 60g Brown rice, 15g sweet potato; 2 tabs SAN TIGHT Xtreme (I throw it in 1 or 2x /wk...cuz of tolerance..but I still love it!)
IntraWO: 1 scoop Purp Wraath + 1 scoop Vassive
PostWO: 1 tab AP, 45g WMS + 20g EAA
Chest/Calves
1) Incline BB press: 200x1x4 (15 sec rest between), 195 x 1 x 4; 155x8x2
2) Flat BB press: 215x1x5, 205x1x5 (15 sec rest between 1RM); 185x8x2
3) Weighted dips: +45x8x3
4) DB press incline: 65x8, 60x6x3 (2 sets flat/ 2 sets incline)
5) DB fly: 30 x 10 x 4 (2 sets incline/2 sets decline)
6) Seated calf raise: 180x12x3
7) slanted calf press: 145 each side x 15 x 3
Cardio: 1.3 mi over 15 min
Thoughts
:
Agressiveness: By far,I have never felt so Hyped/aggressive in the gym...Best workouts of my life, NO JOKE! I lift, lift, and lift, only wanting more...its insane.
Pumps: Again...Best I've had yet! Veins poppin, bellies are full, I couldn't be more satisfied!
Recovery: I still get sore, esp. after legs or back...actually I'm sore after every muscle group....I attribute this to the amount of intensity I have in the gym. Again...I feel stronger than ever.
Appetite: though I am eating the most I have in months, I don't feel like my appeitie is increasing much, I still feel that I am force feeding sometimes. Diet is semi clean (semi b/c I have fatty steaks & beef few times /wk as well as icecream =)..no fastfoods, no chips, no junkfood though...
Sleep: I'm getting ~7hrs/day, I try to get more, but i'm too busy..studying n stuff...
But sleep has been very good & deep.
Side Effects: Non yet reported..if anything, I feel a little scalp itchiness ...dunno what its from..maybe i should wash my hair.ahahah
In all seriousness, I feel vascular throughout the day.....best side of all!
Weight: 167lbs as of today! ~10% (based on calipers) (+13 lbs since 3 wks ago)
MOTIVATION for the DAY
Last edited by wada; 07-30-2008 at 03:35 PM.
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07-30-2008, 06:06 PM #13
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07-30-2008, 06:36 PM #14
~1-3 lbs was is water..heh..but I did pig out after the contest, so i gained like 5 lbs in the 1st few days...
as for school, I'm in med school (last year!) so I'm rotating at the hospitals.
Here are some updated pics:
Before.... . . .. .................................................. ................Current
Last edited by wada; 07-30-2008 at 06:42 PM.
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07-30-2008, 06:52 PM #15
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07-31-2008, 02:34 PM #16
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07-31-2008, 02:46 PM #17
WEEK 3: Massive
Breakfast: 1 AP , 60g carbs (30 oats + 30g Sweet pot) + 20g prot (Syntha-6)
PreWO: 1 tab P-slin, 30g Brown rice, 15g sweet potato; 2 tabs SAN TIGHT Xtreme
IntraWO: 1 scoop Purp Wraath + 1 scoop Vassive
PostWO: 1 tab AP, 30g WMS +15g oats + 20g EAA + 1 banana
Followed by 1 scoop Syntha6
Back
1) Deads: 225x 20
2) BB row overgrip: 155x10, 165x8, 185x8x2
3) BB row undergrip: 165x8x2
4) Lat pulldown: 160x8x3
5) V-bar pulldown: 160x8x3
6) Lat pullovers cables: 140x10x4 (2 facing forward/2 facing backwards)
Done!!
Thoughts: briefly, gonna say...I'm in the ZONE durign these workouts! Again, every workout feels like the best one! Man...the stack is KILLER!
WADA on P-slin/AP/MASSFX/NOVEDEX killer deads vid!
Last edited by wada; 07-31-2008 at 02:48 PM.
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08-01-2008, 08:43 PM #18
Did Bis/Tris today...
Stength: is Definitely there..Noticable differnce
Agressiveness: OH yea....Best ever!
DOMS: Yup...chest/back...everything..no biggie though..still very good lifts!
Sides: Ok..this is gonna be wierd...got some wierd tingly sensations in the groin area...NEVER ever felt this before...kinda scary...happened like 3x...
I hope never again =(
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08-01-2008, 08:48 PM #19
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08-02-2008, 11:34 AM #20
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08-02-2008, 12:18 PM #21
WEEK 3: APslinin da NoveMassFX
Morning: 1 tab P-slin followed by 50g Sweet pot/ 30 g WMS
Dosage: 4 PlasmaNitrate tabs morning, 10 PN tabs 45min preWO
PostWO: 1 AP, 30gWMS+20g oats +15g BCAA/EAA
1hour PWO: 50g brown rice/brocolli/spinach/Chicken
Delts
1) Military press: 115x8, 125x4x3 (15 sec rest between), 115x8
2) Seated DB press: 55x8x3
3) Standing DB press: 45x8x2
4) Rear delts incline bench: 20x15x3
5) bent over DB side delts: 25x10x3
6) Arnold presses: 30x8x3
Cardio: 12 min for 1.2 miles
Thoughts
Recovery/DOMS from yestrerday's Bis/Tris: Bis are minimally sore..tris are very sore...
Intensity: Avg..not as high as usual but not like I was sluggish...
Pumps/vascularity: Pumps avg...muscles were tight...but not anything overwhelming. Vascularity was decent..but no real difference from baseline.
Strength: Above age, but same as Baseline...(does that make sense?)..lately my baseline has moved up in strength...
Alpha male mood: This whole week has been alpha..except for today...wierd..kinda sucked...iguess that's why my intensity was not as good as usual.Last edited by wada; 08-02-2008 at 12:20 PM.
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08-03-2008, 01:40 PM #22
Summary of Week 3: APsliNovadeXmass
Legs
1) BB Squats: 235x3, 255x8x3 *PR*
2) SLDL: 155 x 8, 185 x 8 x 2
3) Leg press: 5P each side x 8 x 2 (low stance), 5P+25 x 8 x 2 (high stance)
4) Leg Extension: 3P x 12 x 3, last set drop --> 2P x 6 --> 1P x 10 (each leg individually)
5) Hack Squats: 1P each side x 12, 55 each side x 12 x 2
Cardio: 12 min for 1 mile
SUMARRY for week 3
Recovery/DOMS from yestrerday's Delts: Recover is definitely good...DOMS still there but I definitely "feel" strong at every workout...
Delts are minimally sore..noticable, but not bothersome
Intensity: Begining of the week, I was feeling DOMINANT..having Best lifts of my life..No kiddin..2-3 weeks into the stack, I constantly flexed my forearms & admired the vascularity during the middle of work or on the train...like several times a day (and I'm not full of myself...it's hard to put into words..)....it's insane..ive never done this before
....then..I just wanan lift..I'm constantly looking forward to the gym! It's like the best Drive ive ever had.
near Sat and today...i feel as though I've lost a little of the "In the zone" mood at the gym...
Strength: Solid strength gains throughout the week...even yesterday & today...I hit some damn good PRs on squat w/ good form...
My back day was insane...Sumo deads for 225x21 is a PR for me.
MOTIVATION for the DAY
Last edited by wada; 08-03-2008 at 08:18 PM.
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08-03-2008, 02:56 PM #23
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08-03-2008, 05:03 PM #24
Stir "fried" rice
Thnx Amino! yea..I read that study, waiting to see the whole thing!
I usually cook 3x/week in bulk:
1) Talapia & Chicken
2) Brocolli
3) Brown Rice & Sweet potatos
Then ill make stir fry in a big tub:
2/5 part brocolli
2/5 part brown rice
1/5 part Sweet potatoes
and ...Chicken/lean Turkey/6 eggs (2-3 yolks)/ Spinach/onions/garlic --> last bout 1/2 week
I'll throw Sriracha sauce on top for spiciness!
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08-03-2008, 06:08 PM #25
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08-05-2008, 10:22 AM #26
Week 4: APliNovadeXmass log - the final blow!
PreWO/Morning: 1 tab P-slin followed by 30g Sweet potatoes, 1 slice german wheat bread (20g), 30g WMS + BCAAs
Dosage: 4 PlasmaNitrate tabs 9AM, 10 PN tabs 11AM
PostWO: 20g simple sugars; 15 min later, followed 1 tab AP: followed by 30g WMS, 15g random carbs + 30g protein/bcaas
Chest/Calves/Traps
1) BB Incline press: 185 x 3 x 4 (15 sec pauses between sets), 165x8x2
2) BB Bench press: 205 x 2 x 5, (15 secs btwn sets), 185 x 8 x 2
3) Weighted dips: +50 x 8 x 3
4) DB fly incline: 25 x 10, 35 x 8
5) DB fly decline: 35 x 10 x 3
5) Hammer press: 80 each side x 8 x 3
6) BB shurgs: 135x12, 155x 12, 175x12, 185 x 10 x 2
7) Seated calve raises: 180 x 12 x 6 SS w/ DB trap rows 30s x 10 x 4
Thoughts
:
Recovery/DOMS: from yestrerday's Legs (2 days ago): Yesterday was rest day, legs were sore enough to bother me just walking around, however today it was minimal.
Intensity: Great pumps and aggression today! Nothing outrageously insane...vascularity was avg...
No BA tingles...alpha male mode was semi there...
Last night I was on call, so i totally forgot to bring an extra dose of MassFX....=( I dun think it affected anything tho.
Strength: Strength is increasing. Overall solid workout today! Endurance seems long lasting..had to tell myself to get out of the gym after 1.5 hours..heh!
MOTIVATION for the DAY
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08-05-2008, 11:00 AM #27
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08-05-2008, 12:16 PM #28
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08-06-2008, 02:26 PM #29
Week 4: APliNovadeXmass log - the final blow!
Morning: 1 tab AP followed by 30g Sweet potatoes, 1 slice german wheat bread (20g)
Dosage: 4 PN tabs 9AM, 10 PN tabs 1PM (preWO)
PreWO:: 1 tab P-slin, 20g Wheat bread + 20g brown rice/sweet pot, 15 min later 45g WMS/BCAA
PostWO: 30g simple sugars, 1 tab AP: followed by 30g WMS, 15g random carbs + 30g protein/bcaas
BACK
1) T-bar row machine: reps of 8,8,8,12
2) Dead lift (sumo): 275 x 10, 275 x 6, rest 15 sec then275 x4
3) Lat pulldown: 170 x 8 x 4 (4 reps in front of head; 4 reps behind), reverse grip 170x 8, V-bar 180 x6
4) Seated V-bar row: 180 x 8 x 3
5) Lat pullover cables: 120 x 10 x 3
6) 1 arm DB rows: 90x 8, 100x 8
7) Back extension: +25 x 8 x 3
Thoughts
:
Recovery/DOMS: from yestrerday's Chest: Minimally sore, but not enough to hinder workouts!
Intensity: Felt pretty good...very aggressive!
Strength: Solid workout, lifting heavy & feeling good.
Endurance: Could go on forever...left the gym after ~1hr 45 min...
Vascularity: Avg...no noticable difference from baseline
Misc: Sweating like crazy @ da gym...
I think i'm gonna cut back on carbs in the afternoon...little too much fat gain....
MOTIVATION for the Day
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08-06-2008, 03:57 PM #30
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