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Did a little bit of cardio yesterday in the morning, and then had to move and put together my new Pit Shark in the basement. It went together pretty easily, but still was a pain in ass as the 4 main pieces each weigh between 100-125 lbs. It is an absolutely awesome machine with an amazing number of ...

3rd Workout of 3.0 today-split into AM and PM sessions. AM Decline Barbell Press-Warm-ups then 335 X 5sec Static Hold, 350 X 5sec Static Hold. Incline Bench-120 X7, X9,X8,X7. This is a 4X Style set so tempo was 70X0, 30X0, 30X0, and 10X0. You have to really crank down the weights on these with the s...

DOMS were very minimal yesterday, just a little in the outer chest, but certainly not what I usually have when starting a new program. Today was leg day. I need to get some more plates for leg press static holds as I'm using almost everything I have in my weight room at home. Leg Press Static Holds-...

Finished up with day 1 workout-split into 2 sessions. Decline Bench-Several warm-up sets then 335 and 355 for Static Holds. EDT Block Incline Dumbell Bench 75X7, 85X6, 95X6, 95X6, 95X6, 95X6 One-arm Rows 100X7, 105X6, 105X6, 105X6, 105X6, 105X6 2nd Session-about 6 hours later Rack Pulls-Several warm...

Tomorrow I'll be starting a new 3.0 run. I've already finished Famine and today is my last day of the 3 days before Workout #1. I ran 3.0 almost exactly a year ago and had a great run, but have made some modifications it to extend the run and hopefully make it a little bit more productive. I'm going...

KA should be taken around your workout on those days when you lift. I like to take 2 before and 2 after the workout. On off days, take 1 tablet with 3 meals. The AN should be taken before bed. The suggested dose by Rob is usually to take 3. Also you can follow a 5 days on, 2 days off schedule with t...

Definitely not overkill. In fact, this is a preferred stack as the KA is a potent adaptogen, while AN is a potent test booster, so they compliment each other perfectly.

I am close to the same age as you and have a pretty fast metabolism. At 12X BW I will lose weight every time. I would at least try to hit 15X BW on your lifting days and then do 12X BW on your non-lifting days. As far as protein levels go, since you are fairly lean, just go with 1g per lb of BW, not...

In regards to Question #5, you definitely need to go to Cruise after doing the 10% Solution-it is very taxing on your system.

I would stick with 120% as it's a really nice bump from where you are at currently.

Specifically for famine, I would stick closer to the 8X bodyweight, as it's only for a few days. In regards to feast, I think that those of us who have run a number of BP cycles have found that 10X bodyweight is way too low for Cruise, unless you are trying to cut some serious body fat at that point...

I would recommend dropping your calories a bit further for famine to create a more "stressed" state in the body. That way when you jump up to 120% of Maint for a couple of weeks, you will get more of a supercompensation by the body and hopefully start into better gains.

In regards to your hamstring dilemma, I personally like seated leg curls, but you have to have a good machine. Some of them have terrible strength curves and just plain bad set-ups. If that is the case I would go with the GHR, which is probably a superior exercise to any type of leg curl anyway.

Quest Bars are awesome. I'm about to pull the trigger on the auto-order as I'm getting tired of ordering new boxes all the time.

I've been pretty impressed with almost all the flavors I've tried. The only one I didn't like was the Fudge Brownie-just too much chocolate for me.