STARTING TUESDAY AUGUST 19TH
Starting weight: 188lbs
WEEK 1: 40mg Epistane™ (start at 20mg 1st day, move up to 40mg day 2)
WEEK 2-4---40mg Epistane™ ED
EndoAmp (block cortisol)----2 servings wk 5-7
clomid -----------------------(25mg ED) wk 5-7
Sustain Alpha-----------------5 pumps wk 5-7
Toco-8-------------------------2 servings wk 5-7
Week 1-4: 4 pumps per day
(nolva, adex, letro AIFM on hand, may add .5mg adex ed or eod possibly up to 1mg during cycle if any sides occur) <--doubt i'll need it, but just in case.
DAY 1: 8/19/08
15 minutes warming up, doing low back/abs/rotator cuff
Squats: 225x10, 275x8, 295x5x5
Single Leg Squat:135x8x2
Partner hamstring curls
Squats were very easy. I will move the weights up next time.
This is the heaviest i've ever done squats without a weight belt since my back injury.
My plan is to work my squat up to a 405x3+reps but the end of this 4 weeks
which would be a PR for me. I'd love to see 5 reps with it, but 3 would be a record, and that's what i want to see, A PR.
I feel good. My mood is relaxed. Today I also took 3 amplify02 caps, the recommended dosage is 9 caps pre-workout. I pretty much like it because it has caffene and CEE. I don't take it often, usually only before a leg workout.
I forgot to weight myself today, so i'll do it tomorrow AM. I was in meetings ALL day today, from 6:00am-8:30pm, with a break to eat and lift. I'm starting 2 new businesses, while maintaining and building my current business (a gym )
DAY 2 8/20/08
DAY 3 8/21/08
Bench 225x10, 245x5, 265x3 <---Easy stuff
45 degree Inc DB 105x8 105x5 2 minute rest between
Superset pulling 3 rounds
Tbar row 2 plates/Lat pull down 100# x12 reps each 2 min rest
Ab work superset 12 reps 2 rounds
60 degree Slant board
Superset arms 2 rounds
Dipsx25/Cable extx12/DB bi curl 40#x12
Superset 15 reps 2 rounds
Barbell shrug 225
1 arm DB raise 17.5 lbs
Superset 2 rounds 15 reps
Machine Bi's/tri's/cable rear delt flys
Felt good, this is a high volume workout for me. I did extra arm work because i normally don't do very much arm work. my bi's are a weak point.
I did not use the wrist wraps on the bench. First time in a long time.
I will work for 275x3 next heavy bench day, then add 5#'s per workout till i stop making progress, then change exercise.
DAY 4 8/22
DAY 5 8/23 Body Weight: 191 3/4 +3 3/4 lbs
Reverse Lunges (i used this vibration platform, it was weird)
Front Foot elevated
KB front Squats
Barbell Front Squat
Cable Pull Throughs
x15x12x10(full stack on last set)
Slant Board Abs
Cable Ab twists
***felt slight back pumps today. Maybe that means it's working, and im not drinking enough H20
DAY 6 8/24
NO DERMACRINE TODAY---I got sunburned yesterday
abs-ab wheel, ab crunch, slant board, roman chair
rotator cuff-light band work
low back traction-keep my back in check, it's been feeling great, but i still track it at least 1x per week.
very light stuff today, i'm happy that i've gained good weight in less than a week. i feel if i can eat a little more, i'll be able to gain 15 lbs for this 4 weeks. we'll see. bummed about my sunburn, but i'll put the Dermacrine on tomorrow no matter what.
Bench 275x3 <--went up nice
Tbar row 2 plates x 8, 3 plates x 6, 4 plates x 4 3 plates x6
DB row 100x10 110x10x2
Upper back row machine 2 setsx15 reps
Rear delt fly machine 2 sets x 15 reps
DB side raises w/20's x 12 reps x 3 sets <--i do these really strict and slow, i can't go to heavy it bothers my shoulder.
bi's/tri's, cable's DB's machines, supersets
Fullcourt basketball. 2 games. Dominated both. first time i've played in a month, cuz i was sick and my grandpa died.
U felt strong on my bench, it took me a solid 15 minutes extra warmup for my shoulder to get going. It felt great on the 275 though, i could have pushed 5 reps, i will go for 285x3 next week. I just don't like to struggle too much. Every other workout I like to struggle, but in between I like to use more Rep method type of training, or DE type of training. I just don't do well with missed reps.
I like the dermacrine before workouts, its def. worth it for a pre-workout energizer.
Epistane is doing its thing. I can feel the strength. It's not CRAZY strength, but it is seems to be working. I will base my final decision on the numbers if i set PR's by the end of the month, i'll know it worked.
I'm mainly interested in my Strength. Honestly, i play too much basketball to gain THAT much weight. Being heavy beats my knees up when i play, so i'll be happy with being 200 lbs. The more i think about it, the less I want to be 215, that must be hell to play hoop at 6 foot 215.
worked up to 335x5
Split Snatch w/KB's x5 each side x 3 sets
I spent a long time warming up.
I am def. stronger.
RM Bench: 225x13,7,8 total 28 reps (goal next RM bench is to beat 28 total reps)
Tbar row/wide grip pull dwn 2 sets each super set
cable row, close grip pull dwn 2 sets each super set
BW dips x 30x3 super set w/ straight bar bi curls
tri ext rope/bi curl machine/DB delt raise unilateral 3 rounds 15 reps each super set
power shrugs 225x15 2 sets
nailed a pro/carb shake right after lifting, then played basketball for 2 hours nailed another pro/carb shake... thats too much fucking hoop,. but i'm feeling good... i'm going to have to eat a TON tonight...
going out of twn this weekend, back on Monday evening, i'll have access to gym while on trip, so i shouldn't miss workout.
***ADDED 5 pumps of sustain alpha in the AM..
***went up to 50 mg's of epistane.
***still on 5 pumps dermacrine pre-workout.
DAY 11 friday, travel day, no workout
DAY 12 Saturday, travel day, no workout
DAY 13 Sunday
no weight belt, plus i was tired,
KB split snatch super set with GHR x 10 x 3 sets
a little bit of basketball
DAY 14 Monday labor day
DB row 110#/Tricep ext/delt side raise x12x12x15 3 sets
Cable pull down/Tricep ext
Bicep curls w/cable.
I felt way more rested with this workout. happy i hit my 285 for 3, it was easy.
NO DERMACRINE/sustain alpha ON MY TRIP DAY's 11-14
DAY 15 AS of today im 194 lbs, happy i didnt' lose on my trip.
No workout, no derm, no sustain, starting all that stuff back up tomorrow,
the reason i didn't bring the derma and sustain is because they won't allow containers that big on the planes, and i didn't have anything smaller to put them in.
everything is back on full throttle tomorrow.
DAY 16back with derm/sust alpha
superset GM 135#x15/hamstring curl x 15 2 sets
i'll go for 385x3 next week... im happy about this.
Did some hill sprints as well.
194.5 as of 15 minutes ago.
225x14x8x8=30 <---beat last time by 2 reps
1 arm db row 110#x 1 arm cable pull down/1 arm db lat raise x 12 reps each x 2 rounds
Tbar row 2 plates x 15 BW Dips x 35,35,30 x 3 rounds
A lot of bicep and tricep work, some rear delt cable flys...
full court basketball.
i think epistane gives me endurance, i haven't been doing hardly any cardio, but i have been getting less tired when i play basketball.
single leg KB squat x15x3
KB swings x 15x2
Low Back Ext +#4band x 10x4
would have gone for 375x3, but had no trustworthy spotter at the gym today... fucking pussy's.. its not like i was going for a 500 lb squat, but the guy I asked said he's not comfortable spotting that much weight... I need to take my workouts to golds venice so I can be the weakest guy there and have more motivation to get stronger.
DAY 21 monday sept 8th
forearms / abs
DAY 22 doing 80mg epistane today
4 plates x5
4 plates + 25# x 3
4 plates x 5
Inc DB press 45 degree
Pull ups various grips
Band resisted Dips 1 #1 band x 20, two #1 bands x 20 superset with 50#Barbell curl x 20
Suspeded KB dips (35# kb suspended from neck by #4 band) x 12,10,8 superset with 50# barbell curl x 15x15x12
DB lateral raise 25#x15 seated DB cleans 12.5# x15 x 2 rounds
-i don't feel more endurance on each sprint, but i do feel i recover faster in between sprints. and that I can do more total volume. I am pretty heavy right now, so i don't think my speed is going to be faster, but its nice to be able to recover faster.
i wish i had done 80mg from the start. 40 is not enough imo. I'm doing 80 to finish the cycle.
KB swings 60# x 15/hamstring curlx15
single arm KB swings 60# x8 each arm/Hamstring curlx15 <--two rounds
nice to have 4 plates back on there. I'll go for 3 next time.
225x16x9x8=33 +3 over last RM day
16 reps=PR 33 total reps=PR
Grip 1 BWx15x3
Grip 2 BWx10x12x10
DB inc press 110x8 only did 1 set, but the bench wore my pressing out, so i didn't do any more
DB row 110 x12x3
Tbar row 2 platesx15 3 platesx12x2
#4 band Tri press downs failure
superset w/Single arm DB 30#x12 raise 3 rounds
forearms, biceps, traps
DAY 27--rest 199lbs<--PR
I'll probably finish this week and then go to PCT... couple more days, but i'm actually feeling a bit lethargic.
finally doubled 315, very happy about that.
single leg leg press, leg ext, lunges
trying to bring up my quads, they are a weak point for me
I had back pumps like crazy today, took a while to work them out. I got to make sure I keep chugging water.
Feeling good energy again. Going to cut the volume of my lifting down a bit.
Benched, hit 315x2 again then did some reverse band benching,
did a bunch of work with band resistance, tbar rows, band bi's band tri's, suspended KB dips (KB suspended from neck with band).
great fun workout.
Glad to hit 315x2 again, i felt i could have gone for 3, but didn't really want to go ALL out since I did hit it the workout before last. I'll wait for full recovery before I go for 3 or 4 reps.
suspended weight squats- suspend weights from bands
225# regular squats x 5x5 (working for speed and explosion)
135# lunges x 12x2sets
bulgarian squats band resisted x 10x3 sets
Reactive band training, thrusts, sprint outs/forward/reverse lunge jumps, forward jumps
(wrap bands around pwr rack, rap bands around shoulders then do explosive movements)
today was about speed and explosion.
did bike intervals later that night.
135# bench w/suspended KB's (30# each) x7x7x6
superset with T-bar rows 3 plates x 15x15x15
thats it for today, simple workout, pr's keep coming though.
405x1x1 did not feel strong today, i was still not fully recovered from my last leg day.
Single leg squat-135x8
single leg squat-25# plates suspended from bar with bands x10x10x10
partner hamstring curls x8x8x7
going out of town thursday-sunday, trying to fit it all in this week.
my energy level is great, i am feeling good though.
225x12x12x13=37 reps +4 from last Rep day, nice
30 rep superset 2 rounds of:
barbell shrug/rope face pull/machine row
suspended KB dips
tons of gay bi/tri work. real light high rep stuff
front middle and rear delts on cable
another PR=a good day, im eating like a horse.
DAY 38, 39, 40, 41, 42
out of town, no workouts
reverse band 225 x 5 reps x 15 sets, 15-20 seconds rest between sets
split snatches 18# bar
split snatches 30lb KB
split snatch lunges 30lb kb
split snatch lunge jumps 30lb kb
Band sprints, forward reverse, hops, split hops, split switches
DAY 43 rest
bench- 345x1 new PR... happy about this shit!!!!!!!!!!
pull downx20 superset with t-bar row x 15 x 3 rounds
kb suspended dips 50# kb x9x8x7
band resisted low back ext superset with band resisted slant board abs x 3 rounds
band lateral raises, DB lateral raises, band front raises rear delt fly superset
DB shoulder circles
Band resisted Ab/Low Back supersets
that is a huge PR for my bench.
225+2 30# KB's suspended from bands x3x 3sets
Band Resisted Spears, various band resisted sprints, jumps, split (lunge) jumps
Band resisted Ab work
Inc DB-110#x8 105#x8
cable Delt raises
Dips- 45# KB suspended from #4 band x8x8x8 superset with #3 band tricep press downs
Explosive Band presses x 30x3
assisted pull ups x15x5 <--shoulder felt great so I did some regular pull ups
Pull ups x10x10x10 full range, shoulder felt great!!! first time since last xmas that i've been able to do full range wide grip pull-ups.
DB rows 105#x20x2
Rear delt fly superset w/Machine Row x 20x15/x20x13/x20x12
Various bicep work, DB, Barbells, Cable Bar, single arm cable, reverse grip, light weights, very little rest, 30-45 seconds between sets.
Did squats, should have rested, was too tired, 315 felt rough
did some single leg squats 3 sets of 8 w/135 then left.
what a stupid day
Hammer Strength Incline press 1 plate x 30 reps
DBrow 110#'s x 20x2
Bicep curl 70#x6x2
Tricep ext 150x6x2
45# bicep curl x 30 x 2
rope tri ext 35# x 30 x2
1 hour of stretching. working on squat technique. My hips have gotten tighter since i've been getting stronger. So I'm going to spend more time with flexibility.
Bench 360x1<--PR beats my goal by 10 pounds
did some back and bi's and tri's as well.
---DONE WITH THIS CYCLE---
Bench 325 start
bench 360 finish
I feel good about it
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