EPIC resolutions UNLEASHED

[pfresh]

Workout log

Push

Dumbbell chest press
85*9
85*7
80*9
80*7
70 *10
70*6

High cable flies
25*12
25*12
25*12

Mid level cable flies
20*12
20*12
20*11
20*9

Dips to failure *4 sets

Standing dumbbell shoulder press
30*14
30*12
35*9
30*11
25 drop sets to failure to 12.5
(25,20,17.5, 15,12.5)

Front lateral raises
15*12 for four sets

Machine side laterals
70*12
70*11
60*12
60*10

Skull c rushers (slow and controlled)
70*12 for three sets

Tricep over head cable extensions
50*12
50*11
50*10
50*10

Cable crunches to failure
85
85
100
100
70
85

Machine ab crunches
85*12 (really squeezing and slowing it down)
3 sets

Lying leg raises to failure for 3 sets

Push ups to failure for 3 sets

 

[pfresh]

Tomorrow will be a rest day for me. No gym but i think we might go skiing. That i guess would count as an active recovery day.

 

[GNO]

I am noticing :

1 ) increased hunger/appetite

2 ) Not feeling as drained/worn out as usual

3) increased vascularity

4 ) Muscle fullness

5) Endurance in the gym, i can train forever

Anything else is too soon to say.

That's EP1C alright. I also sweat like a hog and I'm not really a big sweater ha.

My sister accused me of being on steroids the other day due to the vascularity.

 

[Dma378]

Tomorrow will be a rest day for me. No gym but i think we might go skiing. That i guess would count as an active recovery day.

Have fun man!!!

 

[pfresh]

The gym has really picked up today. There was a huge crowd tonight. Was a touch harder to get on this or that but i still killed it!

V squats
234* warm up*3 sets
324*12
324*10
324*11
324*10

Close leg leg press
478*12
478*12
478*11
478*9

Kneeling leg curl
80*12 for three sets per leg

Leg extensions
180*12
180*12
180*12
180*11

Lying leg raises (short rests 30 seconds )
140*12
125 *12
105 *10

Machine ab crunches
90*12
105 *10
105 *10
90*10
80*10

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[TheMovement]

old stuff still getting a good workout in!

 

[pfresh]

Im planning on hitting the gym closest to where i live tonight,its older so never very busy. I float between 3 gyms constantly. I find doing this has the following benefits:

1 ) I never get too comfortable

2 )I avoid conversations with regulars

3 )I have a variety of different machines at my disposal

4 ) it's convenient

 

[Dma378]

Im planning on hitting the gym closest to where i live tonight,its older so never very busy. I float between 3 gyms constantly. I find doing this has the following benefits:

1 ) I never get too comfortable

2 )I avoid conversations with regulars

3 )I have a variety of different machines at my disposal

4 ) it's convenient

I like hitting my wife's gym every once in a while for the equipment variations. She has unlimited family guest passes on Sundays. It's kind of nice. Plus the yoga, etc. It's definitely too "commercial" for me on a regular basis.

These are all good points though!!

 

[pfresh]

Workout log

Winter arrived today, i put the snow tires on my car this morning and it snowed alot this afternoon. I got my tires on just in time for the 25 centimeters of snow that is to arrive over night.

Pull workout

Accidentally skipped my pre cardio without even thinking about it and went straight to the weights.

Barbell rows
165*12
165*10
145*12
145 *10
135*12
135 *12

One arm dumbbell rows
75*12
70*10
65*12
65*10

Seated close grip pulley rows
120 *12
160 *7
120 *10
120 *11

Wide grip lateral pull downs
120 *12
120 *10
120 *10
120 *9

Against the bench rear lateral raises
15*12
15*12
15*10
15*10

Superset

Bent over rear laterals
10*12
10*10
10*10
10*10

Preacher curls
90*9
90*7
70*12
70*10

Hammer curls
30*10
25*12
25*12

Concentration curls
25*10*3 sets to failure

 

[iThrow]

Workout log

Winter arrived today, i put the snow tires on my car this morning and it snowed alot this afternoon. I got my tires on just in time for the 25 centimeters of snow that is to arrive over night.

Pull workout

Accidentally skipped my pre cardio without even thinking about it and went straight to the weights.

Barbell rows
165*12
165*10
145*12
145 *10
135*12
135 *12

One arm dumbbell rows
75*12
70*10
65*12
65*10

Seated close grip pulley rows
120 *12
160 *7
120 *10
120 *11

Wide grip lateral pull downs
120 *12
120 *10
120 *10
120 *9

Against the bench rear lateral raises
15*12
15*12
15*10
15*10

Superset

Bent over rear laterals
10*12
10*10
10*10
10*10

Preacher curls
90*9
90*7
70*12
70*10

Hammer curls
30*10
25*12
25*12

Concentration curls
25*10*3 sets to failure

quite the arm workout my man! Makes me sad that I have a bicep injury right now!

 

[pfresh]

quite the arm workout my man! Makes me sad that I have a bicep injury right now!

Sorry to hear about your injury, that sucks man. How'd you do it? Volume was a little high on the biceps but when you're getting a good pump it's hard to stop, even though you probably should.

 

[fitbanker]

Hey great log you have running here! Motivating and good ideas to incorporate into my routine! How has the OL stack been working for you? Specifically Strength UL? I'm currently running a similar stack with CU, Vitality, Epic UL, but no Hydro. Will be adding Strength UL next week. Have been using Epic since last September and it's been the best! New PRs and endurance like crazy! Love it! But really reedy to start Strength too!

 

[pfresh]

Hey great log you have running here! Motivating and good ideas to incorporate into my routine! How has the OL stack been working for you? Specifically Strength UL? I'm currently running a similar stack with CU, Vitality, Epic UL, but no Hydro. Will be adding Strength UL next week. Have been using Epic since last September and it's been the best! New PRs and endurance like crazy! Love it! But really reedy to start Strength too!

Hydro is well worth the investment. I'm still waiting on the strength unleashed to arrive in the mail. My package got held up due to waiting for transdermal strength to be released. I'm probably going to keep this log going until mid March, so there will be lots of time to see how the strength treats me. At that point I will be starting a cutting log. I'm still deciding on the supps I'm going to run for that log. The main things I'm noticing from this stack are; endurance,energy and recovery . I feel fresh every day and am able to push hard . These aspects over time will pretty well guarantee gains as long as the user puts the work in.

 

[pfresh]

Push workout

I tried to rest a little longer today . I find it really hard to rest for more than a minute in between sets but I'm doing so for the gains. I'm going to experiment with 1 minute and thirty second rest times for a few weeks to see how it treats me. I know it's always good to alternate between different rest intervals so I'm trying to give myself a bit more time between sets.


Dumb bell chest press
90*8
90*6
75*10
75*8

High cable flies
25*12
25*12
25*12
25*10

Dips to failure for 4 sets

I think I'm going to start chaining weights around my waist for these

Standing dumbbell shoulder press
35*12
35 *12
35 *10
30 *12

Side lateral raises

I focused on only using my shoulders and lifting above parallel
12.5 *12 for 4 sets

Front lateral raises
15*12
17.5*12
17.5*12
20*10

Trice push downs
50*12
50*12
50*10

Over head tricep cable extensions
50*12
50*12
50*12

Cable crunches to failure
(weights)
100
100
85
85
70

Decline sit ups with 45 pounds on chest then dropping weight and going to failure for 3 sets

Push ups to failure 3 sets

 

[jantios]

Good workouts! Any change on your weightscale btw?

 

[pfresh]

Good workouts! Any change on your weightscale btw?

Ive been purposely avoiding the scale. I dont want it to psych myself out if i see too much in one way or the other. The mirror has been my main tool. I will be doing a weigh in tomorrow morning. Last week i weighed in at 189. I look leaner this week but my strength seems to be slowly creeping up in the gym. I think the scale will be unmoved as of tomorrow morning. Tomorrow mornings weigh in will determine next weeks calories. If weight is the same or less i will increase daily cals. If weight is more than a 1 pound increase, i will decrease daily cals. If weight gain is between .5 to 1 pound, i will leave everything the same. I will weigh myself, Friday,Saturday and Sunday and determine weekly cals based off these readings

 

[highlander31]

Why gauge next week cals off weight? If you're looking leaner and you're sure about that but you're up 2 pounds why decrease cals? It could be increased glycogen storage and no fat gain so why not keep cals where they are if you're getting leaner and gaining weight? It would be counter productive to drop them solely based on how much you've gained

 

[highlander31]

Same token is obviously if you're losing weight you want to bump cals too. Only time I would dec. cals is if your putting fat on visually in this situation

 

[pfresh]

Same token is obviously if you're losing weight you want to bump cals too. Only time I would dec. cals is if your putting fat on visually in this situation

This is a very good point and helpful information. I will take everything said into consideration for setting next weeks calories. I am going to see if my friend who competes will meet me at the gym this weekend. I haven't seen him in a few weeks and he always gives me very solid advice as to how he feels i should proceed.

 

[pfresh]

Strength was definitely up today. I'm feeling full of energy and alot stronger. Good things seem to be coming my way from this stack.

Leg workout

V squats
232*warm up for 3 sets
412*8
412*6
367*10
322*12

Feet together leg press
498*12
588 *12
588*10
588*9

Leg extensions

205*12
220*12
220*10
220*9

Lying leg curls
140*12
155*10
140*12

Machine ab crunches
100*12
115 *10
105 *12
105 *11
105 *12

Kneeling one legged leg curls
90*14
100*12
100*10

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[pfresh]

Morning weigh in results

This morning i weighed in at 189.4, up about half a pound since my last weigh in and 1. 4 pounds since the beginning of the log. I will be doing weigh ins tomorrow and Sunday to determine average weight.

 

[Matthew1237]

Where's all the nudes at?

 

[pfresh]

Where's all the nudes at?

Ill post some real soon

 

[pfresh]

Tonight kind of sucked. Mid workout the power went out at the gym and i had to drive across town to another gym to finish my workout,demigod style

Pull
Barbell rows
115*warm up 3 sets
165*12
165*10
145 *12
145 *12
125 *12

One arm dumbbell rows holding dumbbell rack
65*warm up for 2 sets
85*12
90*12
80*12
85*10

Tbar attachment close grip pull downs
190*10
190*8
175*10
175*8

Mid grip palms facing each other pulley rows
120 *12
100*12
100*12

Wide grip lateral pull downs
140*12
160*12
160*10
140*12

Rear laterals against bench
20*10
17.5 *12
15*12

Peck deck rear delt flies
100*12 for 3 sets

Shrugs
70*12
65*12

Had to switch gyms

70*12
70*12

Hammer curls
30*12 for three sets

Spider curls
60*10
60*8
60*9

Cable crunches to failure for 5 sets
82.5

Machine ab crunches
95*12
105*12
115 *10

Hanging leg raises transitioning into knee raises for 3 sets

Pull ups
10
7
5

 

[pfresh]

Where's all the nudes at?

Current weight 189.4

 

[Dma378]

 

[pfresh]

That says it all.

 

[pfresh]

Morning weigh in results.

189.6 up .2 since yesterday ,so about the same as before. I will do another weigh in tomorrow morning. I may make tomorrow a rest day, this will depend highly on wifey.

 

[pfresh]

Im noticing that strength is coming along nicely. I feel stronger work out to work out and confidence is definitely up. I feel like i can handle more weight and have an overall alpha feeling in the gym


Push workout

Dumbbell chest press
95*5
90*7
80*10
80*8

High cable flies
25*12
30*10
25*12

Mid cable flies
20*10
15*12
15*12

Dips to failure*4 sets

Standing shoulder press
35*12
35*11
35*10
30*12

Side lateral raises
15*12
15*12
15*10
12.5*12

Alternate front raises
20*12 for four sets

Machine shoulder press
1 drop set to failure,dropping 10 pounds at a time from 180 down to 50

Overhead one arm dumbbell tricep extensions
30*12
30*10
25*12

Cable pu shdowns
50*10
47.5*10
47.5 *10

Overhead cable tricep extensions
47.5*12 for 3 sets

Cable crunches to failure for 5 sets
82.5


Laying machine ab crunches
115 *12 for 3 sets

Lying leg raises
3 sets to failure

Push ups to failure for 3 sets

 

[pfresh]

Morning weigh in results

189.6

Completely consistent with my last two weigh ins. So I gained about .5 a pound this week. I can definitely say that every morning I wake up looking dry and seem to be leaning out a bit. I'm going to give myself another week with this set of macros. My current macros are:

Carbs 40% 368
Protein 30% 276
Fat 30% 123

Sometimes I blow my fats by 5-10 grams or so or eat more protein and less carbs. The higher protein happens regularly due to my food choices

 

[pfresh]

Had an amazing workout tonight. Strength is definitely up along with confidence. I feel like im starting to get my strength back from before i cut down so low ( was 215 before i started a lengthy cut). I also seem to be staying lean as the scale moves up. If the mirror keeps telling me good things, i will no longer have a max weight to be. I am thinking only in terms of body fat now.

It is hard for me to break away from the mentality of watching my weight closely but as highlander mentioned, if weight increases and im sure body fat does not, it would be counter productive to lower calories.

 

[pfresh]

Work out log

Leg workout

Squats
135 *warm up for 3 sets
225*12
245*12
275*5
225*12

Feet together leg press
568*15
658*12
658*12
658*11

Lying leg curls
155*12 for 3 sets

Leg extensions
220*12
235*12
250 *10
235*11
220*12

Kneeling leg curls
On my second leg i got a bit of a weird feeling, so i decided to skip these today.

Cable ab crunches to failure
100*fail for 3 sets
82.5*fail for 2 sets

Decline sit ups with 45 pound plate on my chest
3 sets to failure

 

[pfresh]

Strength is definitely up. Im going to have to do a weigh in tomorrow, definition has really come along this week, if my weight is the same or up, then damn some things working. Abs are pretty well back in, lower ab veins are in. My strength seems to be going up every workout as well. Seeing some fantastic things so far

Pull workout

Tbar rows
145 * warm up 3 sets
170*12
170*12
170*11
170*10
160*12

High machine rows
160*12
160*12
160*11

Close grip lateral pull downs
190 *12
190 *12
190 *11
190 *9

Wide grip lateral pull downs
120 *12
140*12
140*12
140*10

Rear laterals
20*12 for four sets

Shrugs
70*12
75*12
75*10
65*12

Hammer curls
35*10
30*12
30*12

Spider curls
50*12
50*12
50*12

Cable ab crunches to failure for 5 sets
100*2 sets
85*3 sets

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[Dma378]

The scale sucks. It's such a brain game. Do you have a goal weight? If not for this log, in general?

 

[pfresh]

Id like to get up to 200 pounds and keep at or below 10 percent body fat. I realize it may take me a couple years to get there but im determined.

 

[Dma378]

Id like to get up to 200 pounds and keep at or below 10 percent body fat. I realize it may take me a couple years to get there but im determined.

Good goal brother. It's a long journey, enjoy it.

 

[pfresh]

Good goal brother. It's a long journey, enjoy it.

Thanks man, im going to keep running logs to track my journey. I really enjoy running logs as it keeps me accountable which equals greater gains. There is no skipping exercises or taking it easy when you know you have to post your workouts. Same goes with the diet, i have to stay on track in order to post good progress photos and visibly show the results i got from this or that product.

 

[Dma378]

Agree 100% ^^^^

 

[pfresh]

Morning weigh in results

188. 4

Im going to do 2 more weigh ins tomorrow and the next day. I had a feeling weight was slipping based on how lean i am looking. If i up cals, it will be by about 150 a day to start.

 

[jantios]

200 under 10% is a nice goal! Will take some time but youll make it.

 

[pfresh]

Push workout

Strength is continually increasing while body fat is decreasing


Dumbbell chest press
95*5
85*8
85*6
70*11

High cable flies
30*12
30*12
30*12
30*11

Dips to failure *4 sets

Standing dumbbell shoulder press
40*10
35*12
35*12
35*11

Side lateral raises
15*12
15*12
15*10
12.50*12

Front lateral raises
20*12
25*12
25*10
20*12

Straight bar tricep pu shdowns
60*15
70*12
70*11


Behind the head cable tricep extensions
50*12
50*11
40*12

Ab cable crunches to failure for 5 sets
100*3 sets
85*2 sets

Lying machine ab crunches
125 *12
125 *12
125 *12
125 *11

 

[pfresh]

Leg workout

Gym was crazy busy tonight. The busiest I've seen it this year. It was a zoo, i had to work with what i could get. Still really pushed it though. By the time i finished my v squats i knew i was completely carb depleted. I had blown through my glycogen stores and still had lots of work to do. Was a real grinder right through to the end.

Seated leg press
200 *warm up for 2 sets
320*14
320*12
320*10
300*12
300*11

Kneeling leg curls
100*12
100*10
85*12

V squats
234*warm up for 2 sets
324*15
324*12
324*12
324*11

21s leg extensions
80*4 sets to failure

Lying leg curls
155*12
155*12
155*12
125 *15

Decline sit ups with 45 pound plate on my chest to failure for 4 sets

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[pfresh]

Morning weigh in results

I am looking very lean today. This is the leanest i have been since i got home from Cuba. Definitely sub 10 percent bodyfat. My calories to this point have been 3680 a day and if i am over or under this, it has been only by 50 calories or so and has been mostly over and not under. That being said, with strength increasing, i am down to 186. 7

It seems that my maintenance calories need to be upped at this point. I am going to take a few days and think about how to adjust my macros but i am fully open to suggestions

Current Macros
376 carbs
267 protein
123 fat.

Im usually lower on the fat and high on the protein but that is what it is set to.

My low carb portion of the day i make sure to stick to an at least 2 to 1 ratio of proteins to fats if not higher percentage of fats to avoid insulin spikes pre workout. I am thinking that i will up my carbs to 400 grams daily.

 

[jantios]

Damn that is a lot of kcal! And your still not gaining fat? How much cardio do you do?

 

[pfresh]

Damn that is a lot of kcal! And your still not gaining fat? How much cardio do you do?

Im actually leaning out alot. Ive stuck to these calories strictly and am never generally under.

I do hiit cardio every training day pre workout

I will do 5-6 high intensity all out intervals that last 30 seconds.
In between these intervals i will go at a very casual relaxed pace for 2-4 minutes.

I do this cardio for two reasons

1 ) to deplete glycogen stores
2 ) to boost growth hormone

 

[pfresh]

Workout log

Feeling a little bit worn out today. Its been a long week and I've been pushing hard. Ill probably train tomorrow and take Sunday as a full day of rest. Ill be hitting up a child's birthday Sunday for some laser quest action though, should be a good time


Pull workout

Barbell rows
135 *warm up for 2 sets
185*8
155*12
155*11
145 *12
145 *12

One arm dumbbell rows holding dumbbell rack
85*11
85*10
80*10
80*10
70*12

Tbar close grip pulley rows
160*15
160*12
160*11
160 *11

Wide grip lateral pull downs
145 *12
145*12
145*11
145*12

Bent over rear laterals
20*14
20*12
20*12
20*12

Shrugs dumbbell
80*10
75*10
65*12
65*12

Hammer curls
35*12
35*11
30*12

Spider curls
60*12 for 4 sets

Cable crunches to failure for 5 sets
100*3 sets
85*2 sets

Lying leg raises to failure for 4 sets

 

[pfresh]

Carb backload

 

[TheMovement]

Epic Session man!!!

 

[pfresh]

Yesterday i allowed myself to blow my calories as i was feeling especially drained and in need of a good carb up. I ate 4127 calories and 482 grams of carbs. I weighed in this morning at 186.4 and was looking lean as ever. The day before i had weighed in at 186.6 I've decided that Instead of upping my daily calorie allowance,i am going to do a heavy carb load when im feeling really worn out/glycogen depleted. I woke up lean this morning and had a great training session today. If i wake up feeling bloated then ill know i over did it on the carbs and will scale things back on my heavy load days

Push workout

Dumbbell chest press
40*warm up for 2 sets
100*5 (had a touch of help on last rep)
85*10 (again a touch of help on last rep)
85*8 (Same Dealio )
75*10

High cable flies
20*warm up
30*14
30*12
30*13
30*11

Incline dumbbell press
I haven't done these since i hurt my shoulder but my shoulder has been feeling alot better these days. I decided to try and see if they hurt, a touch of a nag but completely manageable. I went light and controlled
60*11
60*10
60*9

Dips to failure*4 sets


Standing dumbbell shoulder press
40*11
40*10
35*10
35*10

Front alternate laterals
22.5*12 for 3 sets

Side lateral raises
15*12
15*12
15*10

Gym was closing in 30 so had to superset

Tricep rope pushdowns
50*12
50*10
45*12

Cable ab crunches to failure for 5 sets

Behind the head cable tricep extensions
50*12 for 3 sets


Decline sit ups with 45 pound plate on my chest
4 sets to failure

 

[pfresh]

Hit legs pretty well today, had my brother with me so i was able to get a spot

Squats
135 *warm up for 2 sets
225*12
295*5
275*8
245*12
245*12

Feet together leg press
478 *warm up for 2 sets
658*15
748*9
748*8
658*12

Leg extensions
160 *warm up
220*12 for four sets

Kneeling leg curls
I was still feeling tender today so i used less weight
80*15 for 3 sets

Cable ab crunches to failure for 5 sets
100*2
85*3

Hanging leg raises transitioning into knee raises for 4 sets to failure