OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

[andybean96]

Day 33

Legs/shoulders

Squats
135x8
185x8
225x5
245x5
Back pumps absurd at this point
Swapped to shoulders but didn't help!
Seated db shoulder press
40x8
60x8
70x8
80x8

Machine shoulder ISO press
35x10 single arm x2 sets

Seated barbell military press
95x10
Felt some shoulder pop action coming on so I just stopped and left the gym.

Overall worst workout I've had on..

 

[andybean96]

Day 34 (yesterday)

Chest
Incline barbell (changing usual routine!)
95x10
135x8
185x8
205x5
225x7 !!! Last PR was 205x7 probs in like late November
155x10 slower tempo
135x10 slower tempo

Flat bench dumbbell press
80s x8
100s x7

Incline
135x8
155x5
185x5

Shoulder barbell seated press
95x10 for 2 sets (shoulder pops again)

Side raises
20s x15,10,8 (superset with rear delts)
15sx10,10

Single arms standing side raises
15sx5 for 2 sets

Machine seated side raises (left arm only)
30x15
50x10 repeat 2x

Machine flies
60x10
80x10
100x10
80x10
70x10 for 2 sets
60x10

Dips
20,10

Machine ISO chest press (left arm only)
25x10 for 4 sets

Dumbbell tricep overhead extension
55x10
70x10

10 sets total of rope/straighbar/single arm cable exercises

 

[andybean96]

Day 35 yesterday rest day couldn't get a ride to the gym.. back bis later today

 

[SFreed]

Looks like another great workout. Strength is up, another PR, life is good!

 

[andybean96]

Day 36 back bis

Pull-ups
3 sets 10 reps

Lat pull down
6x10
8x10
9x10
6x10

VBAR lat pull down
6x10
8x10
10x7, 7x7, 5x7
8x10, 5x10

Rope lat pull down
6x10 for 2 sets

Bent over dumbbell row
55x10
75x10

Seated machine ISO row
45x10(single arm)
70x10(single and both arms)
90x10 single arm
70x10 single and both arms

Seated rear delt flies
50x10
70x10
60x10
50x10
40x5 for 2 sets

Single arm Preacher curls
25sx10 for 5 sets
20s for 2 before my mom called and said I had to pick my sister up asap so that was it for today

 

[andybean96]

Day 37

Shoulders/arms/chest-ish
Machine side raises
30x10
50x10,10
70x10

Scarecrows/rotator cuff exercise
10x10 for 2 sets

Seated db shoulder press
40x10
65x10
75x10
85x9!!!! 4 rep PR.. last time was 5 reps
85x7 huge that next set for this many

Db seated side raises
20x10 for 3 sets

Flat barbell bench
135x10
185x10
225x9

Incline barbell bench
135x10
155x5
185x8
205x5 (help on 6th)
135x8

Superset:
{
Tricep rope pushdown
6x12
8x10
6x12 for 2 sets
5x20
Tricep straight bar pushdown
7x12
9x10
7x12 for 2 sets
6x20
}

Bicep rope curls
4x10
5x10 superset with Single arm db preacher curl 20s x10 for 5 sets

Great workout super pumped that I hit more PRs. Really hoping to hit 100s on shoulder press by end of cycle but that is pretty extreme. Let the gains continue

 

[andybean96]

Day 38 off day legs tmm

 

[Bmac63095]

My left rotator cuff is killin me

 

[SFreed]

My left rotator cuff is killin me

What did you do?

 

[Bmac63095]

What did you do?

No clue. Maybe lack of stretching and trying to strengthen it

 

[andybean96]

No clue. Maybe lack of stretching and trying to strengthen it

I've been having some shoulder pops lately so just making sure I've been on my fish oil every day..and doing light rotator cuff before all workouts

 

[andybean96]

Day 40.. just about 3 weeks left of the 1/4 epi combo then maybe a week of just 1 and epi to lose some water/get rid of wet bloat from 4. I assume there is a good amount as pants fit tighter now lol

Weight: 193

Was going to be legs today but one each was used for squats and the other for bench? So chest was next up.. took the weekend off.. got the same amount of reps of 225 on incline but I also did more reps of 185 than last chest workout so
Chest
Incline barbell
135x10
185x10
225x7 (help on 8th)

Flat barbell
135x10
185x10
225x7

Guillotine press
135x10 for 4 sets
155x8

Flat bench
135x10 for 2 sets

Overhand straight bar pushdown
7x10 9x10
9x10
11x10 !!
13x10 (a little momentum used), 9x10

Soap pushdown
5 sets forget what the weight was

 

[SFreed]

Good workout! So you're up about 8 pounds?? Not bad at all. I'm 4 weeks in and up about 12, which I'm not very happy about

 

[bighulksmash]

No one is derailing the derailers derailing?

 

[SFreed]

No one is derailing the derailers derailing?

Not a lot of traffic in this one. If it wasn't almost over, somebody could post The List

 

[andybean96]

Not a lot of traffic in this one. If it wasn't almost over, somebody could post The List

I don't follow

 

[BloodManor]

I don't follow

The list is legendary
Post it and they will come

 

[Bmac63095]

The list is legendary
Post it and they will come

Post the list on my log. Need the traffic. Kinda depressing

 

[andybean96]

Day 41

Legs
Squats
135x8
185x5
225x5
245x5
275x3 (kinda a pr? Heaviest I've ever gone but that is somewhat due to lack of consistency with legs)
225x3
185x8
135x10

Leg extensions
90x10
130x10
150x10
110x10
40x (one Leg at a time)
80x10

Single arm preacher curls
30sx10 for 2 sets
25x10

Ez bar 40 lb
Close grip 10 reps

Single arm preacher
20sx10

Ez bar 40lb Wide grip
10 reps

Woulda hit leg press but smelliest dude in the gym was on it and I mean he is the smelliest dude in the gym you can't be near him

 

[SFreed]

That single leg extension is killer! I do single leg presses since I can't squat with my Achilles issues and they can be brutal

 

[andybean96]

That single leg extension is killer! I do single leg presses since I can't squat with my Achilles issues and they can be brutal

I was legit gripping the handlebars with my hands as hard as I could lmao they were a killer

 

[andybean96]

Day 42

Shoulders
35sx10
55sx10
65sx8
75sx8
85sx8
90sx6 PR

Seated Arnold press
40sx10
55sx10


Seated side raises
25sx10 for 2 sets
20sx10 for 4 sets

Rear delt flies
15sx10 for 5 sets
20sx10

Superset:
{
Tricep straight bar extensions
7x10
9x10
11x10
13x5, 11x5

Tricep rope pushdown
5x10
7x10 for 2 sets
}

Machine shoulder press
45s x10 single then both arms (2 rotations)
60s x10 single then both arms (2 rotations)


Super pumped to hit 90s on shoulder press. Honestly hope I can hit 100s that would be bananas

 

[SFreed]

Day 42.....


Super pumped to hit 90s on shoulder press. Honestly hope I can hit 100s that would be bananas

He'll yeah!! Freakin 90's are legit! You got what, 2 weeks left? I'll bet you can hit hundos by then

 

[andybean96]

He'll yeah!! Freakin 90's are legit! You got what, 2 weeks left? I'll bet you can hit hundos by then

I have atleast 18 days lol pretty sure it might be 3 full weeks

 

[Bmac63095]

I have atleast 18 days lol pretty sure it might be 3 full weeks

I'm going to have to switch to barbell press cuz I can't get those 90s to my shoulders without it hurting

 

[andybean96]

I'm going to have to switch to barbell press cuz I can't get those 90s to my shoulders without it hurting

I don't have that issue but hate barbell cuz your head is directly in the way of the bottom of the lift and I hate leaning back so much

 

[andybean96]

Day 43

Basically an off day as I was in the gym for 18 mins when I had to bring the car home

Pull-ups
10,10,10
Hammer grip
8
Close grip chin-up
6
Shoulder width lat pull down
6x10
8x10

VBAR lat pull down
6x10
8x10
10x10

 

[andybean96]

Day 44 was a few hours ago

Chest
Flat bench
135x10
185x8
225x10

Incline bench
135x8
185x8
225x7.5
135x8 or 10 don't remember (wasn't to failure)

Flat dumbbell press
80sx6
90sx6
100sx7 (caught at bottom of 8th and just threw em down)

Flat bench
135x8
185 (2 second pause) x6
135 (3 second pause) x10

Machine pec iso flat press
45x15 (one arm at a time)
70x8 ((one arm at a time)),
70x6 (left arm only)
45x 8 (single arms) for 4 sets

Tricep straight bar pushdown
4 sets
Rope pushdown
4 sets


225 on incline for 7 reps after doing it on flat was sweet.. and then hitting 100s db for 6 was good.. really wanted 8 or 10 but I was kinda deep into chest routine at that point. Bumping up to 235 flat next time

 

[Bmac63095]

Day 44 was a few hours ago

Chest
Flat bench
135x10
185x8
225x10

Incline bench
135x8
185x8
225x7.5
135x8 or 10 don't remember (wasn't to failure)

Flat dumbbell press
80sx6
90sx6
100sx7 (caught at bottom of 8th and just threw em down)

Flat bench
135x8
185 (2 second pause) x6
135 (3 second pause) x10

Machine pec iso flat press
45x15 (one arm at a time)
70x8 ((one arm at a time)),
70x6 (left arm only)
45x 8 (single arms) for 4 sets

Tricep straight bar pushdown
4 sets
Rope pushdown
4 sets


225 on incline for 7 reps after doing it on flat was sweet.. and then hitting 100s db for 6 was good.. really wanted 8 or 10 but I was kinda deep into chest routine at that point. Bumping up to 235 flat next time

Damn son. Gettnnn STRONGG

 

[andybean96]

Day 45

Back bis
Shoulder width lat pull (10 reps unless noted otherwise)
6
8
10
12x8
10
8
6

VBAR lat pull down
6
8
10
8
6

Machine lat ISO/row (s=single arm, b=both) for 10 reps Unless said otherwise
45 s & b
70 s & b
90 s & b
115 s (8 reps)
70 s (pulling weight cross body instead of traditional front to back
45 b x20 reps (working the lower half of rep (half way from me to my chest)

Superset:
{
Straight bar face pulls
6x12
8x12
10x12


Concentration curls
30x10
25x10
20x10
End of superset
}
Straight bar face pulls
12x12
14x12

Rope curls
4x20
5x20
6x20
7x10

Dual arm cable curls
3x10
4x10

Single arm preacher curls
25x6
20x6
15x6

Extra quick db curls as gym was closing.. found out they close at 7 not 9 the hard way

 

[andybean96]

Day 46

Shoulders and arms
Shoulder db press
50x10
65x8
75x8
85x8 (didn't feel light lol)
90x5

Seated Arnold press
50x10
45x10
40x10

Machine side raises
8 sets of 12 reps (on 50lbs)
1 drop set (80,60,40) for 12 reps each

Db side raises
4x20 reps of 15 lb dbs
1x20 reps of 10 lb dbs

Rear delt db raises
20x15 for 2 sets
10x15 for 1 set (15s were being used)
15x15 for 3 sets

Seated barbell military press
95x10
135x8 (pretty heavy this late in workout as expected) for 2 sets which is pretty good

Cable crossover/rear delt flies
8 sets 10 reps

Few sets or single arm preacher curls and rope cable curls as well as tricep straight bar pushdown.
Solid shoulder workout today

 

[Bmac63095]

Can you post some pics?

 

[gdawg522]

any update here?

 

[andybean96]

Day 47
Monday
Legs/chest

Squats
135x8
185x8
225x8
245x5

Decline barbell
135x10
185x8
225x8
245x6

Chest iso machine
45x10
70x10
45x10 for 5 sets

 

[andybean96]

Day 48
Tuesday
Flat bench
135x8
185x5
225x2
245x1
275x1 PR
300x0 ... caught at like 8" from chest legit so close

Biceps on preacher curl ez bar and dumbbell

Kinda a max day but did some decline the day before and my dosing was mistimed, mid day was taken 20 mins before workout so those two def affected overall product in the gym. Won't chalk it up as 300 club but I know I'm there. 315 better come asap window is closing

 

[andybean96]

Day 49
Wednesday
Chest

Incline barbell
135x10
185x8
225x8!! (PR 1 rep more than last time)
135x12
135x10
135x12
155x8
135x10
135x10
135x8 or 10?

Chest iso press
45 single arm 3 sets 10 reps

Chest machine flies
70x10
90x10
100x10 (shoulders started coming into play)
70x10
50x

Dips (2 sets)
Reps:15,12

Cable tricep rope/VBAR pushdowns
Few sets of those, heavy in VBAR sets

 

[SFreed]

315 is right around the corner!!

 

[andybean96]

315 is right around the corner!!

Two weeks left full rest good hydration and meal timing on a max day could get me there!

 

[BloodManor]

Two weeks left full rest good hydration and meal timing on a max day could get me there!

How has weight and body composition changed on this stack

 

[andybean96]

How has weight and body composition changed on this stack

Started at 185 now sitting at 193/4 at the end of the night so gained about 8 lbs so far but was really eating a lot at the beginning of the cycle.. not so much towards the end. I'm a heavy 5'8"/9" person so weight gain really shows at this point I guess. Shoulders have gotten wider chest has gotten a little more upper development, lats wider.. this stack was all about strength and the 4 andro helped put on some weight tho... honestly need to cut after this is over to see what I look like

 

[BloodManor]

Started at 185 now sitting at 193/4 at the end of the night so gained about 8 lbs so far but was really eating a lot at the beginning of the cycle.. not so much towards the end. I'm a heavy 5'8"/9" person so weight gain really shows at this point I guess. Shoulders have gotten wider chest has gotten a little more upper development, lats wider.. this stack was all about strength and the 4 andro helped put on some weight tho... honestly need to cut after this is over to see what I look like

Thanks
Looking to run a 1andro/epi andro/R andro run soon

 

[andybean96]

Thanks
Looking to run a 1andro/epi andro/R andro run soon

For a cut?

 

[BloodManor]

For a cut?

Yep
Slightly below maintenance I'm thinking still planning it out

 

[andybean96]

[mQUOTE=BloodManor;5661033]Yep
Slightly below maintenance I'm thinking still planning it out[/QUOTE]

tag me in a log if ur making one. Would like to follow that. Next cycle will def be a cut for me

 

[andybean96]

Yep
Slightly below maintenance I'm thinking still planning it out

^ not sure if u got tagged or not

 

[andybean96]

Day 50.. off day as it snowed over a foot so getting to gym wasn't really possible... shoveled for an hour tho

 

[BloodManor]

[mQUOTE=BloodManor;5661033]Yep
Slightly below maintenance I'm thinking still planning it out

tag me in a log if ur making one. Would like to follow that. Next cycle will def be a cut for me[/QUOTE]

Will do

 

[BloodManor]

Day 50.. off day as it snowed over a foot so getting to gym wasn't really possible... shoveled for an hour tho

I'm in New York so I know your feels. Woke up at 4 f0r the gym lol

 

[AlTiTuDe06]

I'm in New York so I know your feels. Woke up at 4 f0r the gym lol

NY as well here (long island) lots of cardio from the snow!!

 

[BloodManor]

NY as well here (long island) lots of cardio from the snow!!

Massapequa here and yea it came down