[log] Reconstructing the Baws with Epi/ Tren/ Stano

[Zach Strom]

At the party the other day, must of had my day's worth of protein just being there. Grilled chicken galore along with steaks. I was set spot on!

 

[smshannon001]

Training: Quad Dominant Legs

Squats
135x15
135x15
225x12
225x12
315x8
315x8
**lower back was pumpin HARD... tried to sit back and keep good form but couldnt get more weight out today

Hack Squat
225x15
315x12
405x10
455x8
495x6

Leg Press (tried to pump these reps out and focus on explosion "out of the hole" and kept weight a little lighter than normal)
585x15
675x15
765x12
765x12

Leg Ext (feelin' z pummmp)
170x15
200x12
200x12
215x12


had 10 oz sweet potatoes post workout with 6oz chicken and was still hungry so fried up some plantains in coconut oil... SO BOMB

coconut oil gives me a lil' energy boost too i notice... probably the MCTs???


gonna drive down and swoop my GF from the airport... she will be stayin with me for the duration of the cycle so expect some cardio to be put in now (FML)

 

[smshannon001]

Quad Day (yesterday) Diet

Calories: 2570
Pro: 210g
Cho: 290g
Fat: 66g

Additional
30g whey in oats for breakfast
30g whey post workout
handful of chips and salsa

 

[smshannon001]

Training: Arms/Abs

EZ Bar Curl
40x15
70x15
90x12
110x8
110x8

Incline Alt. Dbell Curl 3x45x8

HS Preacher Curl (dropset) 3 sets of 70lbs (15 reps) drop to 45lbs (12-15 reps)

V-Bar Pushdown
150x15
170x15
190x12
200x10

Overhead Tri Ext Machine (new) 4x70x12

D-Bell Curl 3x50x10
superset with Cable Kickbacks 3x30x15 to 20 reps

Ab Crunch Machine 3x125x25
Decline Side Twists 3x20x25
2 sets of a random ab circuit with my gf and sister

PM Cardio:
LISS 33 min hill walk, 2.2miles (~15 min/mile pace)

Diet
Calories: 2550
Pro: 226g
Cho: 271g
Fat: 66g

Additional
30g whey post workout
a few dark covered choc raisins that I bought my gf



couldn't figure out how to organize my diet like the first week, but found a different way to analyze the info if you are interested..

the following list is organized like this...
Type of Food
Amount (total for the day)
Amount of Grains in the food
Amount counted as Vegetables
Amount counted as Fruits
Amount counted as Dairy
Amount counted as Protein Foods
Amount counted as Oils
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Total Fat (g)

Beans, green (string), fresh, cooked (no salt or fat added)
¾ cup
0 oz.
¾ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
2 g
7 g
3 g
0% Calories

Beef, steak, grilled or broiled, lean only eaten
14 ounce(s) cooked, no bone; 1 small steak
0 oz.
0 cup(s)
0 cup(s)
0 cup(s)
18 oz.
0 tsp.
153 g
0 g
0 g
11% Calories

Bread, pita, 100% whole wheat
1 medium pita (5-1/4" across)
2 oz.
0 cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
4 g
25 g
3 g
0% Calories

Broccoli, fresh, cooked (no salt or fat added)
1 cup, cut stalks
0 oz.
1 cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
4 g
11 g
5 g
0% Calories

Cookie, fig bar (Fig Newton)
4 Newton bar (1-1/2" long, 1-3/8" wide)
1 oz.
0 cup(s)
¼ cup(s)
0 cup(s)
0 oz.
0 tsp.
2 g
45 g
3 g
2% Calories

Cucumber, raw
½ cup, sliced
0 oz.
½ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
0 g
1 g
0 g
0% Calories

Egg substitute, (Egg Beaters) scrambled, cooked with non stick spray
1¼ cup, cooked
0 oz.
0 cup(s)
0 cup(s)
½ cup(s)
3½ oz.
4 tsp.
19 g
6 g
0 g
0% Calories

Granola, homemade
¼ cup
½ oz.
0 cup(s)
0 cup(s)
0 cup(s)
½ oz.
1 tsp.
5 g
16 g
3 g
3% Calories

Greek yogurt, plain, fat free
1 container (6 oz)
0 oz.
0 cup(s)
0 cup(s)
¾ cup(s)
0 oz.
0 tsp.
18 g
7 g
0 g
0% Calories

Hummus
3 tablespoon
0 oz.
0 cup(s)
0 cup(s)
0 cup(s)
1 oz.
1 tsp.
2 g
9 g
2 g
1% Calories

Lettuce, green or red leaf
1 cup
0 oz.
½ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
1 g
1 g
0% Calories

Mushroom, raw
½ cup, pieces or slices
0 oz.
½ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
1 g
0 g
0% Calories

Olive oil
1 tablespoon
0 oz.
0 cup(s)
0 cup(s)
0 cup(s)
0 oz.
3 tsp.
0 g
0 g
0 g
5% Calories

Onion, fresh, cooked (no salt or fat added)
¼ cup
0 oz.
¼ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
5 g
1 g
0% Calories

Pepper, green, cooked (no salt or fat added)
¾ cup
0 oz.
¾ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
7 g
1 g
0% Calories

Pepper, red, cooked (no salt or fat added)
¾ cup
0 oz.
¾ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
7 g
1 g
0% Calories

Spinach, raw
1 cup
0 oz.
½ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
1 g
1 g
0% Calories

Sweet potato (yam), baked (no salt added), peel eaten
3 medium potato (5" long)
0 oz.
2¼ cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
11 g
114 g
19 g
0% Calories

Tomato, raw
6 cherry tomato; ½ medium whole (2-3/5" across)
0 oz.
1 cup(s)
0 cup(s)
0 cup(s)
0 oz.
0 tsp.
1 g
6 g
2 g
0% Calories

since I cant figure out how to organize the food log better from the online tracker I wont be logging the specifics anymore, just the overall macros
if there is something fairly different for the day then ill include it in a note


enough of the boring stuff!

Tomorrow is time to move the doses UP.. YEAHHH
EPI dose up to 50 from 40
STANO dose up to 750 from 600
TREN will stay at 90

 

[Zach Strom]

inb4 Rob Riches...

 

[smshannon001]

Hate how family/ friends don't understand the dieting and training...
I'm not even pre contest and don't have a strict goal in mind and feel like I'm lenient enough while bulking and still I get crap from fat/ unhealthy/ out of shape / unmotivated family members or friends.

Roid Rage Rant over

Gonna hit chest later today supposed to be an off/cardio day but have some family events and an old friends brothers 21 birthday coming up so might have to take an extra day off this weekend.

 

[smshannon001]

Training 7/10 Chest

Dbell Bench
60x15
70x15
85x12
95x10
105x8

HS Decline
190x15
280x12
280x12
280x12

HS Incline
150x15
200x10
200x10
200x10

Pec Deck 3x180x15
superset pushups 3x BWx 20

Cable Fly
70x15
90x15

Update
Shoulder felt stable throughout pressing movements
Elbow was tender but didn't give the sharp, knife pain that sometimes comes with chest or shoulder presses
happy to go from 95lb dbell bench (last week, shoulder was hurting) to 105lbs... getting the 8 out without a spot was nice. gonna go heavier next week and try and get one of my friends to come spot me


EDIT: Diet Info

Calories: 2055
Pro: 215g
Cho: 217g
Fat: 16%

Additional
30g whey in breakfast oats
30g whey post workout
400 cal Supreme Protein bar (took vanadyl sulfate/ALA post workout and heated up my sweet potato but remembered I had to get something at the store for my GF and forgot to take my sweet potato out of the microwave! grabbed a protein bar to get something in me or else the VS/ALA combo woulda had me so drowsy!)

 

[Zach Strom]

What can you contribute to the tren/epi? Like which gains

 

[smshannon001]

What can you contribute to the tren/epi? Like which gains

As far as I can tell from my solo epi run in the past...

Epi Solo Before
Increased recovery after first week
Increased strength after second week
ON / dominant well being feeling in 3/4th weeks
Skin slightly more oily on forehead and armpit areas
Slight/ if any lower back pumps at the end (but I was dead lifting heavier and more often)
Pretty tight tib anterior on LISS incline treadmill walking

Epi/Tren Now
Increased recovery days into the cycle, can continue working out even after I've done more than enough
MAD pumps in the gym that are stronger than my 4th week of epi solo already
Lower back pumps came earlier in the cycle (only slight if any on epi solo towards the end)
Tib anterior pumps are more intense (hill walk was almost painful last night)
I'm hoping my strength increase (on the shoulder and dbell bench) is from my shoulder feeling better not the PH/DS (or else im lifting like a lil beeotch)
I feel like I'm holding slightly more water this time around but I am bulking as epi solo was more of a recomp
ON feeling and sustained pumps are kicking in (1 week earlier that epi solo) almost feel slightly jittery or excited after 2nd dose of PH/DS pre workout (without taking stims)
Slightly Oily skin same epi solo (no extra acne or negative effects just a lil extra oil)

 

[Axillist]

Hate how family/ friends don't understand the dieting and training...
I'm not even pre contest and don't have a strict goal in mind and feel like I'm lenient enough while bulking and still I get crap from fat/ unhealthy/ out of shape / unmotivated family members or friends.

Roid Rage Rant over

Gonna hit chest later today supposed to be an off/cardio day but have some family events and an old friends brothers 21 birthday coming up so might have to take an extra day off this weekend.

Anyone that bodybuilds will attest to the truth in that quote! I can't tell you how many times I have to explain that I don't want a chocolate frosted doughnut or a greasy piece of leftover pizza. You always get that "Oh it's just one slice, it won't kill you!" or the "You are already lean and in shape you can afford a few scoops of ice cream!" It drives me insane.

We don't workout this hard in the gym just to cover it up with a thick layer of fat. /endrant

 

[Axillist]

Increased recovery days into the cycle, can continue working out even after I've done more than enough
MAD pumps in the gym that are stronger than my 4th week of epi solo already
Lower back pumps came earlier in the cycle (only slight if any on epi solo towards the end)
Tib anterior pumps are more intense (hill walk was almost painful last night)
I'm hoping my strength increase (on the shoulder and dbell bench) is from my shoulder feeling better not the PH/DS (or else im lifting like a lil beeotch)
I feel like I'm holding slightly more water this time around but I am bulking as epi solo was more of a recomp
ON feeling and sustained pumps are kicking in (1 week earlier that epi solo) almost feel slightly jittery or excited after 2nd dose of PH/DS pre workout (without taking stims)
Slightly Oily skin same epi solo (no extra acne or negative effects just a lil extra oil)

I love hearing this. I've been worried about adding the Tren in my next cycle because everyone talks about how much it tends to increase strength. Epi alone made my joints sore after the 2nd or 3rd week so I'll have to lift light and strict and pump fish oil and cissus. I also picked up some prami for the prolactin assassination.

I have to say though that you are lifting some damn good weight. I hope you are keeping your form spot on to make sure to avoid any future injuries. I know I've lightened a lot of my lifts since tearing my rotator cuff several times. Not all of us can lift those big boy weights! Keep killing it!

 

[smshannon001]

Had a family BBQ tonight


Butterflied pork tenderloin and sliced garlic and raspberries and stuffed the loin and tied it together set rub of Cajun spice blend and a little chili powder on the outside
Made a dried chili pepper raspberry glaze with sautéed onions as the dressing for the tenderloin!

I love to BBQ!

Also grilled 3 types of sweet potatoes and served them with a zest of lime and salt/pepper and fresh chopped cilantro

Will post today's back/hammy workout when I get home

 

[smshannon001]

7/11 Training: Back and Hammys

WG Lat Pull
150x20
180x15
210x12
225x10
240x8 (6 + 2 forced)

Rack Deadlift (from high shin)
225x15
315x10
315x10
405x7
455x4

Barbell Row
185x12
225x10
225x10
275x6 (4 + 2 forced reps)

HS High Row
190x15+
280x10
370x7
strip set 370 to 280 to 190 to 100

HS Low Row
190x15
280x10
strip set 280 to 190 to 100

Lying Leg Curl 90x15, 105x12, 120x10, 120x10
superset with CG Front Lat Pull (for a stretch/pump) 4x150x15

Kneeling Single Leg Curl 3x40x15

 

[smshannon001]

Training: Shoulders

DBell Press
45x20
60x15
80x12
90x8
90x8

Seated Alt. Dbell Front Raise 3x40x10
superset with Dbell Side Raise 3x35x15
HS Shoulder Press
Dropset 190x15 to 100x?
Stripset 240x6 (bottom half reps only) to 190x? to 150x? to 100x?

Cable Side Raise 3 sets of 15 (different machine so just pinned whatever felt like I could get 15)
superset with Rear Delt Deck 3x(cant remember if it was 150 or 180)x15


Updates:
VERY lethargic today, im not sure if im just beat from training the last 4 days (5 including today) in a row or if its the goodies im taking! I'll keep yall updated on any changes in the next few days
Got the extra bottle of Elite Formulations Stano-Elite today, so ill count my pills, do the math, and see if I can bump up to 900 (just started 750 yesterday)

heading out tonight for my old friends brothers 21st birthday... gonna drive so ill be drinking my coke zero on the rocks!

 

[Zach Strom]

I told you the lethargy would kick in!!! Haha imagine me....I was running over 150mg of EPI by the end of the 6 weeks. Like 10 pills a day. Same with the trenavar. Like over 120mg of it. I was killed on lethargy. Especially with my work all day, i sit in a supplement shop 8 hours a day by myself. I would constantly almost fall asleep because I was so out of it. Definitely throw in some ****ing caber for that libido cause by the end it'll be shot to hell.

 

[Axillist]

I told you the lethargy would kick in!!! Haha imagine me....I was running over 150mg of EPI by the end of the 6 weeks. Like 10 pills a day. Same with the trenavar. Like over 120mg of it. I was killed on lethargy. Especially with my work all day, i sit in a supplement shop 8 hours a day by myself. I would constantly almost fall asleep because I was so out of it. Definitely throw in some ****ing caber for that libido cause by the end it'll be shot to hell.

I can't even imagine 150mg of epi. My joints would be dust! I was getting dry on 45mg.

Dosed my Prami a couple days ago to see how my body reacted and I can say that prami damn near puts me in a coma. If Tren gives you sleeping problems, grab prami instead of caber. Also supposed to increase gh output for 2 hours as well.

 

[smshannon001]

kept cals lower yesterday on my day off... chilled at the house most of the day (GF is sick)
feel kinda out of it today, hope shes not getting me sick!

gonna hit Quads in a little bit.. just sitting down to 7oz chicken breast 3/4 cup of lentils, 1/2 sweet potato

 

[Axillist]

kept cals lower yesterday on my day off... chilled at the house most of the day (GF is sick)
feel kinda out of it today, hope shes not getting me sick!

gonna hit Quads in a little bit.. just sitting down to 7oz chicken breast 3/4 cup of lentils, 1/2 sweet potato

Bump up the vitamin C,Echinacea , and some zinc gluconate! Don't let a common cold kick you out of a damn good cycle! Great job on your diet though BTW! Everyone of your updates excites me as I have about 15 days left until my cycle! Should totally do some before and after photos!

 

[smshannon001]

Gonna have some dark choc covered banana, cause its a special occasion. It's Leg Day

Ya trying to get 2 shakes a day in of...
10g BCAA
2.5g Vit C
5-7g Taurine

Maybe ill scrounge up some wellness formula or immune booster somewhere

Will post Quad day later...squats weren't amazing but hack squat went up a bit!

 

[smshannon001]

Training: Quad Dominant Legs

Squat
135x20
135x20
225x15
315x8
315x8
365x 3 1/2 (cant count that last pathetic rep as a full LOL)

Hack Squat
315x12
405x10
455x8
495x6
545x3

Narrow Stance Smith Squat 4x135x20 (light and kept TUT high to burn the Quads)

Leg Ext 4x210x12

 

[Axillist]

Maybe ill scrounge up some wellness formula or immune booster somewhere

Some grab some generic "airborne" if you dont like like doing your own combo. I usually keep it on hand as I work in a hospital.

 

[Axillist]

Maybe ill scrounge up some wellness formula or immune booster somewhere

Some grab some generic "airborne" if you dont like like doing your own combo. I usually keep it on hand as I work in a hospital.

 

[smshannon001]

felt pretty good the rest of the day... lethargy is mostly in the morning, but once I get myself ready for the gym it goes away and hasn't come back in the evenings.. yet!

diet got EFFED up today, went to see my family, dad made his famous peach cobbler (at least it was from fresh peaches that he grew and not some canned sugar syrup brand), that added about 400cals

Diet
Calories: 3020
Pro: 235g
Cho: 356g
Fat: 77g

Additional
30g whey in breakfast oats
30g whey post workout

FOOD TYPE
TOTAL AMOUNT THROUGHOUT THE DAY
PRO
CHO
FAT %

Banana, chocolate-covered with nuts
½ banana
3 g
22 g
3% Calories

Chicken, breast, boneless, skinless, roasted, grilled, or baked
14 ounce(s) cooked, no bone
121 g
0 g
4% Calories

Cobbler, peach
1 cup
5 g
83 g
3% Calories

Coconut oil
½ tablespoon
0 g
0 g
2% Calories

Date
9 date
2 g
47 g
0% Calories

Egg substitute, (Egg Beaters) scrambled, cooked with non stick spray
1½ cup, cooked
23 g
7 g
0% Calories

Lentils, cooked (no salt or fat added)
¾ cup
13 g
29 g
0% Calories

Oats, uncooked
¾ cup, regular or quick
8 g
41 g
1% Calories

Olive oil
1 tablespoon
0 g
0 g
4% Calories

Onion, fresh, cooked (no salt or fat added)
¼ cup
1 g
5 g
0% Calories

Plantain, ripe, raw
½ medium
1 g
29 g
0% Calories

Pork roast, loin, cooked, lean only eaten
6 ounce(s) cooked, no bone
48 g
0 g
5% Calories

Rice, brown, regular, cooked (no salt or fat added)
¾ cup
4 g
33 g
0% Calories

Squash, summer (yellow or zucchini), fresh, cooked (no salt or fat added)
½ cup, slices
1 g
4 g
0% Calories

Sweet potato (yam), baked (no salt added), peel eaten
1½ medium potato (5" long)
5 g
57 g
0% Calories

 

[smshannon001]

Training: Arms/ Calves

Alt Seated Dbell Curl 3x40x10

Seated Overhead Dbell Tri
60x20
80x15
90x12
100x10
110x10

EZ Bar Curl
90x12
110x8
110x8
110x8

V Bar Pushdown
130x20
170x15
200x10
200x10

Straight Bar Cable Curl 3x120x15
superset with One Arm Pushdown (for z pump) 3x40x15

DBell Curl 3x50x10

Single Leg Seated Calf Raise 2x45x20

Seated Calf Raise
90x20
135x15+
135x15+

Standing Calf Raise 3x180x12

 

[Zach Strom]

How has the water retention been? Would you say it's impacting a lot or no?

 

[MavGoose]

Sub'd great log so far

 

[smshannon001]

How has the water retention been? Would you say it's impacting a lot or no?

not that bad actually since im tryin more to put on size, ive come to grips that I wont be shredded again til next year's show (sometime next summer)

back pumps have been come and go the last few days (maybe it took the taurine a little while to start working)
tib anterior pumps very quickly on any incline

Last night was VERY warm and in the middle of the night I went to sleep in the loft where it was cooler, I kept waking up a little sweaty and tossing and turning
Hopefully it was just that my room was warm, not the Tren messing with my sleep!

Diet (yesterday)
Calories: 2630
Pro: 215g
Cho: 282g
Fat: 73g

Additional
400 cal Supreme Protein Bar (went shopping with my GF and it took a little longer than expected... you know girls and shoes/dresses)
30g whey in breakfast oats
30g whey post workout

 

[smshannon001]

Training 7/16 : Chest

Dbell Bench
60x20
80x12
100x10
110x7
115x5

Inc Dbell Fly 3x40x20

HS Decline Press
190x15
280x12
330x8

High Cable Fly
60x20
80x15
90x15

Pec Deck
150x20
200x12
200x12

HS Chest Press Reverse Leverage-Drop *
1x100x15+

HS Incline Press Dropset
2x 190 drop to 100x 15+


*Leverage Drop= starting with least mechanical advantage position and working towards a position with greater mech. advantage while keeping the weight the same and trying to get an equivalent amount of reps (ie. you are more tired BUT have greater mech advantage)

*REVERSE Leverage Drop= starting in a position with greatest mech advantage and moving to a position with less mech advantage while keeping the weight constant (usually resulting in fewer or partial reps)

Example from todays workout
HS Chest Press 3 Seat Positions (reverse leverage)
1. Decline
2. Flat
3. Incline



EDIT: Adding Diet Info

Diet
Calories: 2860
Pro: 220g
Cho: 296g
Fat: 86g

Additional
20g whey in breakfast oats
30g whey post workout

went out for some BBQ tonight at a place that has recently opened (well since ive been gone for 2 years its recent for me!)
got some beef brisket, mashed sweet potato, small corn muffin, sautéed veggies (mostly squash and zucchini)

Update:
50mg Epi (using 30mg methylstane and 20mg EpiFire)
bumped up to 900mg Stano-Elite
90mg Tren (changed today from Tren-Elite to T-Var by LGI)

 

[smshannon001]

Training 7/17: Back and Abs (skipped Hammys, will add some tomorrow)

Wide Grip Lat Pulldown
150x20
180x15
210x10
225x10
255x10 (7 reps + 3 forced)

Deadlift
225x10 (speed)
315x10 (speed)
365x8
405x6

HS High Row
1 Stripset 370 to 280 to 190 to 100

HS Low Row
1 Dropset 190 to 100

V Bar Lat Pulldown 3x150x15
compound set with Single Arm Side Lat Pull 3x60x12+

Seated Cable Row
150x15
180x12
210x10
210x10

Decline Sit Ups 3x20
Decline Qblique Sit Ups 2x15


My back was pretty spent and I decided to leave the Hammys for tomorrow with shoulders. Friday will be an off or cardio/abs/calves day and Saturday Ill be going up to the mountain for a day trip, might do some hiking or walk some trails. Back to Quads on sunday!

Update:
1. Lethargy is still around, but if I keep myself active then its not too bad, but the minute I sit down to watch a movie or TV or relax its lights out!
2. Lethargy is in the morning/lunch time usually, not an issue in the evenings
3. Only woke up once last night, the room wasn't as hot but still much hotter than the rest of the house, usually sleep with the door closed but opened it when I woke up in the middle of the night and left the window open for a little breeze through the room and I was good to go
4. I feel a kind of "head high" 3ish hours after taking the first dose of the goodies like I took a few vicodin

 

[Zach Strom]

Jumped back on the clen today man. You know how much I'm in love with it. I'd drink the whole goddamn bottle if I could I love clen hahaha. what are your dosages at right now? Increased yet? Like I said I ended up running them real real high . Only real sides were the lethargy.

 

[smshannon001]

Jumped back on the clen today man. You know how much I'm in love with it. I'd drink the whole goddamn bottle if I could I love clen hahaha. what are your dosages at right now? Increased yet? Like I said I ended up running them real real high . Only real sides were the lethargy.

Ya mentioned it 2 posts up!

50mg epi (30 methyl stane 20 epi fire)
900mg stano (jumped up 300mg to combat lethargy)
90mg tren (switched from tren elite to Tvar-15 by LGI)

 

[smshannon001]

Training 7/18: Shoulders

Dbell Sho Press
50x20
65x20
90x10
90x10 (slight spot on last 2 reps)
100x5

HS Sho Press
3 strip/drop sets
1. 190 to 100
2. 240 to 190 to 100
3. 200 to 150 to 100

Seated Side Raise 3x35x15
compound set with Bent Over Rear Delt Raise 3x30x15+
Machine Sho Press 2 Dropsets
compound set with Cable Side Raise 2x15


Diet
Calories: 2200
Pro: 210g
Cho: 165g
Fat: 32% of calories

Additional
400 cal Zero Impact Bar
30g whey in breakfast oats
30g whey post workout
some extra carbs from a blueberry chipotle glaze I made for the BBQ Pork Tenderloin


Update:
weighed in at 225lbs
best dbell shoulder presses in the last 3 years!

 

[Axillist]

Dang man, 225! Getting thick!

 

[smshannon001]

Dang man, 225! Getting thick!

ya people kept asking how much I was weighing and I thought I was at 210-215... saw the scale and was very surprised!
some water retention and fat gain but as long as the muscles are growing and the weights are moving up im fine!

gonna still try and keep cals around 2500 from food and 300-500 from shakes/bars even at my new weight, might help to keep fat gain at a minimum

 

[smshannon001]

Off day yesterday... Sore from the week of lifting and back pumps were killer

Today drove up to big bear and went on my uncles boat... Off day again today

Quads tomorrow!

 

[Zach Strom]

I've always wanted to go up there in the winter! Or mountain high. I'm an avid extreme snowboarder. I love that off-piste action

 

[smshannon001]

I've always wanted to go up there in the winter! Or mountain high. I'm an avid extreme snowboarder. I love that off-piste action

I've only gone skiing twice but that was around fresh year of high school so it's been awhile!

Tried uploading a pic from the BBQ for y'all to check out!

 

[smshannon001]

Training 7/21: Quads and Abs

Hack Squat
135x20
225x15
315x10
405x8
495x6
565x4

V-Squat
235x12
285x10
335x8
385x6

Leg Ext.
180x15
210x12
210x12
210x12
210x12

Leg Press
405x15
585x12
765x10

Decline Sit Ups 3x20
compound set with Decline Leg Raise with hip thrust 3x12-15


Updates:
Back Pumps were nearly gone after the 2 off days this weekend, however it returned quickly during the workout

will not have my computer from Tuesday the 23 til Tuesday the 30th so I wont be using my diet tracker (its really annoying to enter food on my iphone)
I will still log my workouts but it might be a little disorganized since ill post from my iphone


Diet
Calories: 2230
Pro: 210g
Cho: 270g
Fat: 37g

Additional
30g whey in breakfast oats
20g whey post workout


might have a shake with some natty PB before bed

 

[Zach Strom]

Random question for anyone to answer. If you had the choice. Trenavar and DMZ, or Halodrol and DMZ. Pros. Cons. Go. Thinking about it

 

[smshannon001]

Random question for anyone to answer. If you had the choice. Trenavar and DMZ, or Halodrol and DMZ. Pros. Cons. Go. Thinking about it

I can't really speak on DMZ (not very familiar with, nor have I followed many logs of others) but..

DMZ/tren for lean bulk... Slight increase in cals maybe 200 above maintenance
Keep compound movements heavy to utilize strength gains from tren

DMZ/halo for recomp... Use maintenance cals and do a little carb cycle (but no "no carb" days just high-med-low with low days as cardio)

 

[smshannon001]

7/22

Training: Arms

Today's Arm day was a little different than usual. It had much higher volume than I usually do and lasted longer (65mins when I usually get arms done in 45mins)
My buddy on 1.2g of Test and now 40mg of Dbol does arms 3x a week and goes all out. He usually does moderate weight and does dropsets or double drops on everything where im more a fan of going heavy and ending with a drop or a superset for a little pump.
I wont even get into his "form" hahaha!

Even with this high volume and the INSANE pumps in the gym, I still feel like I can go back again!

Seated Alt Dbell Curl 3x35x12

EZ Bar Curl
80x15
100x12 drop 60x15
110x10 drop 60x12 to 15
110x10 drop 60x12 to 15

HS Preacher Curl (reps around 12-15)
3 sets of 80 drop 55

Bisolator (Machine) 3x150x high reps

Seated Tri Press Overhead Dbell
50x25
50x25
70x20
90x15
110x12
125x10

One Arm Cable Tri Push Down 3x60x15
compound set with Hammer Grip Tri Push Down (holding the sides of the single handle attachment) 3x60x pump

Tri Rope Push Down 3x60x pump
compound set with Cable Kickbacks 3x20x pump

Alt Dbell Curl 3x50x10


Diet
Calories: 2770
Pro: 315g (lots of meat today!)
Cho: 175g
Fat: 85g

Additional
30g whey in breakfast oats


FOOD TYPE
AMOUNT (entire day)
PROTEIN (g)
CARB (g)
FAT (% of daily cals)


Barbecue (bbq) sauce
4 tablespoon
0 g
23 g
0% Calories

Beef, steak, grilled or broiled, lean only eaten
11 ounce(s) cooked, no bone
93 g
0 g
6% Calories

Bread, Italian
2 large slice (4-1/2" x 3-1/4" x 3/4")
5 g
30 g
1% Calories

Broccoli, fresh, cooked (no salt or fat added)
¾ cup, cut stalks
3 g
8 g
0% Calories

Cheese, Cheddar
½ slice (1 oz)
4 g
0 g
2% Calories

Chicken, breast, boneless, skinless, roasted, grilled, or baked
15 ounce(s) cooked, no bone
129 g
0 g
5% Calories

Egg, white only, raw
6 large egg white
22 g
1 g
0% Calories

Eggs, fried, with nonstick spray
2 large egg(s)
13 g
1 g
3% Calories

Oats, uncooked
1 cup, regular or quick
11 g
55 g
2% Calories

Pastrami, beef, smoked, spiced
1 slice (1 oz)
6 g
0 g
1% Calories

Peanut butter
1 tablespoon
4 g
3 g
3% Calories

Rice, brown, regular, cooked (no salt or fat added)
¾ cup
4 g
33 g
0% Calories

Salami, dry or hard
5 slice (3-1/8" across x 1/16" thick)
12 g
2 g
5% Calories

Salsa, red, cooked, ready-to-serve
2 tablespoon
0 g
2 g
0% Calories

Tomato, raw
8 cherry tomato
1 g
5 g
0% Calories

Turkey, light meat, roasted, skin not eaten
1 medium slice (3" x 2" x 1/4")
8 g
0 g
0% Calories

Watermelon, raw
¾ cup, balls
1 g
9 g
0% Calories


Updates:
Only SLIGHT back pumps today, kept the form real tight to prevent any swinging with the hips/lower back
Sleep has been an issue the last few days... I usually go to bed around 12am-1am and get up at 8-9am (vacation is awesome!) BUT I continue to get up around 5am feeling very warm and then I go to the bathroom and try and go back to sleep but continue to roll around and go in an out of sleep every hour until 8-9am when I finally get up
Skin is still only SLIGHTLY oily, actually LESS oily then when I did Epi Solo my first run at 40mg
Noticed a few small pimples on my shoulders that I almost never have, exfoliated, gonna be in the sun a lot this next week so it shouldn't be a problem


HOPE YALL STILL FOLLOWING!

 

[smshannon001]

7/24 Chest

7/25 Back

7/26 Shoulders and Arms


Got legs tomorrow!

Back pumps very rare the last few days even during barbell row on back day

 

[Zach Strom]

Kick up them doses again man!

 

[Axillist]

Can't get rid of us that easy man! Do it hard!

 

[Axillist]

I started my Epi/Stano/Tren run several days ago. I was going to wait until August but I couldn't take it anymore after reading your log! haha. The Tren/Dienazone is really causing me a very slight bloat. I have a pool party coming up in 16 days and I really don't want to resort to diuretics. I love the feeling from tren so far though. Not trying to hijack by any means, still loving the log!

 

[smshannon001]

7/27 off

7/28 legs

Hack squat
Smith squat
Smith lunge superset with leg ext
Lying leg curl

Will start a new split today or tomorrow.
Will get my laptop tonight so ill be posting in more detail and include diet info.


Quads feeling full and thick, feel tension in knees a little, but not a dry joint pain... Maybe from
Water retention??

ZS ill go home and count pills and see if we can up it for the last 2 weeks yeeeahhh

 

[smshannon001]

Going to try doing 3 on 1 off * now for training (mentioned as Split 2 on my initial post of the log)

Now that the hormones are flowing hard and recovery is fast ill hit each body part twice a week and two-three muscle groups a day. The split is similar to one I've done in the past that allows for heavier compound movements on muscle group A followed by isolation "bodybuilding style" on muscle group B. The second time that week muscle group B compound/heavy strength movements with muscle group A "bodybuilding style".

Split 2:
1. Legs (squat/quad heavy)
2. Back Width and Biceps
3. Chest (presses) and Shoulder (raises) Triceps
Off
4. Legs (Romanian DL/ Bulgarians/ hammy heavy)
5. Middle Back (thickness) and Biceps
6. Shoulder (presses) Chest (flys) Triceps



My only worry is that my triceps will be neglected but they should get decent work as ancillary movers in shoulder and chest pressing.


*as always the training could end up 4 on 2 off depending on if family comes in to town, etc

 

[Zach Strom]

When is your PCT beginning dude? I'm gonna in probably a month start up the DMZ and Trenavar. Running the tren a lot higher, DMZ at like 40-50 cause that's what I've been told is a respectable dose for someone who's experienced.

 

[smshannon001]

When is your PCT beginning dude? I'm gonna in probably a month start up the DMZ and Trenavar. Running the tren a lot higher, DMZ at like 40-50 cause that's what I've been told is a respectable dose for someone who's experienced.

I'm thinking the 15th ill start pct (depends on how much stano drol I have left)

Ill have to use RC clomid for a week before I can get access to my "script" clomid

Then ill need at least 8 weeks off after pct before I can go again... Prob wait til January cause I might be traveling during Christmas


EDIT: will move up to 60mg EPI for these last 2 weeks, keeping Tren at 90 and Stano at 900

 

[smshannon001]

7/31 Back Width and Biceps

Wide Grip Lat Pulldown
150x15
180x12
225x10
255x8
255x8

Close Grip Reverse Lat Pulldown
150x15
180x15
180x15
180x15

HS High Row
2 Strip Sets
1. 280 to 190 to 100
2. 370 to 280 to 190 to 100

Rev Grip Barbell Row
135x15
135x15
185x12
185x12
205x8

Seated Alt Dbell Curl
40x12
45x10
45x10

EZ Bar Curl
3x110x10

Preacher Curl Machine
3 Strip Sets
1. 110 to 80
2. 140 to 110 to 80
3. 140 to 110 to 80

Seated Calf 4 sets

Standing Calf 5 sets



Diet
Calories: 2115
Pro: 175g
Cho: 220g
Fat: 58g

Additional
General Tso (Chinese sauce) with lunch
40g whey in breakfast oats
40g whey post workout