The Solution & Olympus Labs Ostar1ne

[The Solution]

Dam the only cardio I do is breathing heavily between sets. That must change

Hey, thats good cardio too If worst comes to worst grab your significant other and consider that nightly cardio
Boom!

One last workout home tomorrow, then out of town all weekend.

 

[GreekTheBrick]

Hey, thats good cardio too If worst comes to worst grab your significant other and consider that nightly cardio
Boom!

One last workout home tomorrow, then out of town all weekend.

True, cardio n pleasure at the same time! Have fun out there

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 7 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Slight Incline Bench DB Hex Press – (2:1:1:3)
65's x 8 (4 Sets)

Barbell Bench Press – (3:1:1:1)
310 x 6 (3 Sets)

Pec Dec – (1:1:1:1)
115 x 15 (3 Sets)

Stretch pushups –
BW x Failure (3 Sets)

Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)

HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)

Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)

Post-Workout:

Ben & Jerry's Spectacular Speculoos Cookie Core:

 

[jwa254]

I keep forgetting about the core Ben and Jerrry's.

 

[The Solution]

I keep forgetting about the core Ben and Jerrry's.

Much better options out there (ice cream wise) Graeters, Jeni's, Coolhous, McConnels
PB Cookie is probably the best of the core series.

 

[highlander31]

Finally caught up and in on this. Always interested in Osta

 

[Misfit28]

In, you getting bloods done after?

What does your PCT look like?

 

[Misfit28]

Much better options out there (ice cream wise) Graeters, Jeni's, Coolhous, McConnels
PB Cookie is probably the best of the core series.

Man, I had that Peanut Buttah cookie one. It was amazing. I agree about it being the best of the Core series.

 

[The Solution]

In, you getting bloods done after?

What does your PCT look like?

No bloods done.

 

[BRUstrong]

In, you getting bloods done after?

What does your PCT look like?

Hahaha this is a touchy subject...just read the prior comments! I think we've all decided to let Bob and his team run with it, no questions asked. Now if his PCT included clomid, that would be nice (sorry, couldn't resist one last time)!

 

[booneman77]

Hahaha this is a touchy subject...just read the prior comments! I think we've all decided to let Bob and his team run with it, no questions asked. Now if his PCT included clomid, that would be nice (sorry, couldn't resist one last time)!

...included... You mean "existed"...

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 7 Day 3

Training with Austin Stout (Coach) @ Delaware Metro Fitness

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Hammer Strength Wide Chest Press: (2:1:1:1)
3 Plates/Side x 12 + 6 + 4 (Rest Pause)

Incline Dumbbell Bench Press: (2:1:2:1)
100's x 9 All Time PR
Drop 70's x 8
Drop 40's x 15

Banded Dips: (1:1:1:1)
Mini Purple Band x Failure
Thicker Orange Band x Failure ---> drop Failure

Dumbbell Flat Bench Pec Hold:
50's x 60 Second Eccentric Hold (Constant Tension)

Hammer Strength Shoulder Press: (2:1:1:1)
70 x 20
100 x 15
130 x 12 --> 100 x 10 --> 70 x 20

Cable Side Lateral (One-Arm): (1:2:1:2)
30 x 12 (3 Sets)
-- No Rest Between Arms/Sets --

Rear Delt Fly: (1:1:1:1)
80 x 15 + 5 Partials (1 Set)
100 x 10 + 10 Partials (1 Set)
100 x 10 --> 80 x 15 --> 40 x 20 + 15 Partials (1 Set)

Leg Press Calf Raise (3:1:3:1)
170 x 10 + 20 Partials (3 Sets)

Great Time Training with my Coach and his future Wife:

 

[Danes]

Who is that sexy grandma bending over behind your coach ????

 

[The Solution]

Who is that sexy grandma bending over behind your coach ????

Hey now

 

[Danes]

Hey now

Haha looking good buddy.
Your coach future wife looks like she is from balkan somewhere

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 7 Day 4

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

A1: Side Later Raises – (2:1:1:1)
15's x 15 (4 Sets)

A2: Front Lateral Raises – (2:1:1:1)
15's x 10 (4 Sets)

A3: HS Overhead Shoulder Press – (2:1:1:1)
80 x 8 (4 Sets)

A4:Bent Over Rear Delt Swings – (2:1:1:1)
10's x 15 (4 Sets)

Dip Machine or Bench Dips– (2:2:1:2)
3 Plates/Side x 10 (4 Sets)

Incline concentration curls – (3:2:1:2)
20's x 8 (4 Sets)

HS Single Arm Machine Tricep Ext – (2:1:1:1)
No Rest Between Arms
60 x 8 (6 Sets)

EZ Bar Preacher Curls – (3:1:1:1)
35 (Each Hand) x 8 (4 Sets)

Post-Workout:


Jalapeno Bacon Egg and Cheese Ciabatta Bread Sandwiches with Cinnamon Sugar Glazed Sweet Potato's:

 

[jwa254]

Food game is on point as always. Lifts are nice, too.

 

[The Solution]

Food game is on point as always. Lifts are nice, too.

Seeing some nice strength gains in the gym man. Maybe it was training with Austin, but hey ill take what i can get. Pushing my limits and trying to be honest! Back to the grind tomorrow after an off day today.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Single Leg-Leg Curl (1:1:1:1) *No Rest Between Legs*
40 x 15 (3 Sets)
40 x 15 + 5 + 5 + 5 (Rest Pause)

Barbell Squat (2:1:1:1)
225 x 8
245 x 8
265 x 8
275 x 8
315 x 8
350 x 8
** Started to see Stars after this set**

Lying Leg Curl (1:1:1:1)
90 x 20 --> 70 x 15 --> 60 x 20 Partials

A1: Smith Machine Front Squat (2:1:1:1)
155 x 10 (3 Sets)

A2: GHR (3:1:1:2)
BW x 8 (3 Sets)

B1: Adductor Machine (2:1:1:1)
150 x 12 (2 Sets)

B2: Wall Sits
BW x 30 Seconds (2 Sets)

Donkey Calf Raise: (3:1:3:1)
2 Plates/Side x 10 (5 Sets)

Post-Workout:


Cellucor Cinnamon Swirl Frosted Cupcakes:

 

[The Solution]

When i met with Austin this weekend (Inov8ElitePerformance) my coach we did some posing afterwards, tried to mess around with my most muscular pose. I think we found a better alternative.
Sitting above 10 pounds since the end of my cut (10-11 weeks ago)



previous MM



What do you think looks better?

 

[bbartsche]

When i met with Austin this weekend (Inov8ElitePerformance) my coach we did some posing afterwards, tried to mess around with my most muscular pose. I think we found a better alternative.
Sitting above 10 pounds since the end of my cut (10-11 weeks ago)



previous MM



What do you think looks better?

Top one does. Delts pop more

 

[Auslifter]

delts, lower chest, traps all have made stand out improvements! soild bro

 

[GreekTheBrick]

Legs show better in the second but in the first upper body looks more muscular.. although you seem more confident in the second.. confused..

 

[booneman77]

When i met with Austin this weekend (Inov8ElitePerformance) my coach we did some posing afterwards, tried to mess around with my most muscular pose. I think we found a better alternative.
Sitting above 10 pounds since the end of my cut (10-11 weeks ago)



previous MM



What do you think looks better?

Top for sure... The additional lean forward makes everything look better.

 

[The Solution]

Top for sure... The additional lean forward makes everything look better.

delts, lower chest, traps all have made stand out improvements! soild bro

Top one does. Delts pop more

Thats exactly what austin said as well. Gonna keep rolling with the top one after making the changes/suggestions from coach
Thanks for backing me fellas.

 

[jaredmus]

Just got in on this, I have been interested in ostarine myself. curious to see final thoughts

 

[iThrow]

yeah I agree with others, also traps seem to fade a bit in bottom pic and I know you got good traps

 

[Danes]

Well done buddy

 

[The Solution]

yeah I agree with others, also traps seem to fade a bit in bottom pic and I know you got good traps

Another benefit of getting to train with your coach and pose. the small tweaks do a lot of good

 

[jwa254]

Either way, you're looking diced as always, brotha.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Slight Incline Bench DB Hex Press – (2:1:1:3)
65's x 8 (4 Sets)

Barbell Bench Press – (3:1:1:1)
315 x 6 (3 Sets)

Pec Dec – (1:1:1:1)
115 x 15 (3 Sets)

Stretch pushups –
BW x Failure (3 Sets)

Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)

HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)

Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)

Post-Workout:

Chicken and Potato Hash with a Fried Egg:


Another PR in the books! Felt good to nail that 315 for 6!!!

 

[GreekTheBrick]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Slight Incline Bench DB Hex Press – (2:1:1:3)
65's x 8 (4 Sets)

Barbell Bench Press – (3:1:1:1)
315 x 6 (3 Sets)

Pec Dec – (1:1:1:1)
115 x 15 (3 Sets)

Stretch pushups –
BW x Failure (3 Sets)

Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)

HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)

Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)

Post-Workout:

Chicken and Potato Hash with a Fried Egg:


Another PR in the books! Felt good to nail that 315 for 6!!!

Yeah strong bench bro and that fried egg there, I throw a couple at virtually anything I eat!

 

[The Solution]

Yeah strong bench bro and that fried egg there, I throw a couple at virtually anything I eat!

Fried Eggs Rule. Go great on burgers too.

I made a sweet potato hash last night with sauteed apples and then threw in 2 poached eggs on top and topped with PB Lean Glaze (Powdered peanut butter)

was really good.

 

[GreekTheBrick]

Fried Eggs Rule. Go great on burgers too.

I made a sweet potato hash last night with sauteed apples and then threw in 2 poached eggs on top and topped with PB Lean Glaze (Powdered peanut butter)

was really good.

Now I have a sudden desire to eat again

 

[The Solution]

Now I have a sudden desire to eat again

Hit me back on the SP Hash, it is really good. The apples gives it a nice caramlized flavor and the PB Lean or powdered peanut butter goes great with apples or sweet potatoes.

 

[GreekTheBrick]

Hit me back on the SP Hash, it is really good. The apples gives it a nice caramlized flavor and the PB Lean or powdered peanut butter goes great with apples or sweet potatoes.

Will give the order to wife and report back

 

[The Solution]

Always need any cooking ideas just holler. This log is not always about training, glad to see you can pick up something from here even through all my louzy workouts!

 

[GNO]

Fried Eggs Rule. Go great on burgers too.

I made a sweet potato hash last night with sauteed apples and then threw in 2 poached eggs on top and topped with PB Lean Glaze (Powdered peanut butter)

was really good.

Full PB or PB lean - I use it on virtually everything. Tuna steak with PB or a PB lean glaze ftw.

I went through my first bag of Dulce de leche PB lean so quick lol. What's next? Maybe eggnog or fudge brownie.

 

[GreekTheBrick]

Always need any cooking ideas just holler. This log is not always about training, glad to see you can pick up something from here even through all my louzy workouts!

No louzy workouts here, just goal dependent approach I see. There is always something to learn, thanks for sharing

 

[The Solution]

Full PB or PB lean - I use it on virtually everything. Tuna steak with PB or a PB lean glaze ftw.

I went through my first bag of Dulce de leche PB lean so quick lol. What's next? Maybe eggnog or fudge brownie.

SnickerDoodle
Double fudge brownie
Cake batter
Pumpkin spice
Smores
Old fashioned donut

 

[iThrow]

as if I didn't love all of your food porn on Instagram... dis tew much bruh

 

[GNO]

SnickerDoodle
Double fudge brownie
Cake batter
Pumpkin spice
Smores
Old fashioned donut

I got the fudge brownie with oats. How did I miss pumpkin, cake batter & smores

I did get egg nog, graham cracker, spiced rum & carrot cake though

 

[Hockeyaus33]

The solution, what is your advice on getting extremely lean while preserving muscle?

 

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Bent-Over Dumbell Rows – (1:1:1:1)
100's x 10 (4 Sets)

Low Pulley Mag Rows (1:2:1:2)
115 x 8 (5 Sets)

A1: Rope Pullovers – (1:1:1:1)
35 x 15 (4 Sets)

A2: Barbell shrugs – (2:1:2:1)
185 x 20 (4 Sets)

Hyperextension – (1:1:1:1)
BW x 12 (4 Sets)

Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)

Post-Workout:


Cellucor Molten Chocolate Muffins:



Great way to finish this mesocycle, saw some great strength gains, and my mood and energy are great throughout the entire run so far. no complains at all and mirror is still holding strong in the reverse diet.

The solution, what is your advice on getting extremely lean while preserving muscle?

Slow Caloric Deficit, as minimal cardio as possible, and keep kcls as high as possible to prevent metabolism from crashing. Always train heavy to preserve muscle

 

[jwa254]

Slow Caloric Deficit, as minimal cardio as possible, and keep kcls as high as possible to prevent metabolism from crashing. Always train heavy to preserve muscle

Excellent advice

 

[The Solution]

so lets break down what i thought i may experience during this run so far as an update
GNO NoAddedHmones Segansational yates84

3 Week Update



- Increases Lean Muscle Mass

So far you can see I have hit some great PR's, and actually life time PR's with 315 x 6 on bench, I am very happy to see progress in the gym going very well. I have also bumped my kcals twice during this run with no noticible fat gain as well, Kcals are starting to get around 2700ish if i even out both workout and non workout days. Austin has my kcals lower on Non-Workout days and higher on workout days (mostly carbs)


- Increases Strength & Endurance

As noted above, Endurance has been noted with rest times. This upcoming mesocycle will really test my rest periods and time in the gym. There is a lot more volume and also some more intensity techniques that will be a challenge. I am looking forward to this next mesocycle and change of pace in training. Which starts tomorrow

- Promotes Fat Loss

I would not say fatloss in a reverse diet (currently 12 weeks since i ended my cut) as kcals continue to increase as I am not as lean as i was. I am now pushing over 10+ pounds when i was my leanest, so that may be a far stretch, but still holding my conditioning

- Promotes Recovery

I do feel better, with less cardio (2 HIIT sessions a week) and spending more time on rumble rolling, stretching, and forms of ART i have never felt better. Doing those things in my spare time has helped me feel great, and recovery better. The supplement may have a small impact on this, but again 100% not sure because of increased recovery techniques and time for stretching/rumble rolling etc.

- Increases Libido

Small Change in libido, nothing to rave over, but present. Overall libido is pretty normal on a day to day basis

 

[NoAddedHmones]

so lets break down what i thought i may experience during this run so far as an update
GNO NoAddedHmones Segansational yates84

3 Week Update



- Increases Lean Muscle Mass

So far you can see I have hit some great PR's, and actually life time PR's with 315 x 6 on bench, I am very happy to see progress in the gym going very well. I have also bumped my kcals twice during this run with no noticible fat gain as well, Kcals are starting to get around 2700ish if i even out both workout and non workout days. Austin has my kcals lower on Non-Workout days and higher on workout days (mostly carbs)


- Increases Strength & Endurance

As noted above, Endurance has been noted with rest times. This upcoming mesocycle will really test my rest periods and time in the gym. There is a lot more volume and also some more intensity techniques that will be a challenge. I am looking forward to this next mesocycle and change of pace in training. Which starts tomorrow

- Promotes Fat Loss

I would not say fatloss in a reverse diet (currently 12 weeks since i ended my cut) as kcals continue to increase as I am not as lean as i was. I am now pushing over 10+ pounds when i was my leanest, so that may be a far stretch, but still holding my conditioning

- Promotes Recovery

I do feel better, with less cardio (2 HIIT sessions a week) and spending more time on rumble rolling, stretching, and forms of ART i have never felt better. Doing those things in my spare time has helped me feel great, and recovery better. The supplement may have a small impact on this, but again 100% not sure because of increased recovery techniques and time for stretching/rumble rolling etc.

- Increases Libido

Small Change in libido, nothing to rave over, but present. Overall libido is pretty normal on a day to day basis

Solid feedback man. Great to see Osta treating you well. Keep killing it!

 

[booneman77]

Good news so far. Have you noticed better or deeper sleep? That was something I noticed at the beginning of my run.

Also, be aware that I began to run into low t issues around week 4-5 so keep and eye out.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Leg Extension (3:1:1:2)
60 Each leg x 10 (3 Sets)

Rack Deadlift (below knee) (1:2:1:1)
225 x 8
275 x 8
315 x 8
365 x 8

Smith Front Squat (in smith) (3:1:1:1)
185 x 10 (3 Sets)

Squatting Isometric Hold
225 x 35 Second Hold (3 Sets)

Glute Bridge in Leg Extension (1:1:1:2)
110 x 10 (5 Sets)

BB RDL (3:3:1:2)
225 x 6 (4 Sets)

A1. Abductor (1:1:1:1)
135 x 10 (3 Sets)

A2. Adductor (1:1:1:1)
135 x 15 (3 Sets)

Leg Press Calf Press (1:3:1:3)
130 x 12 (5 Sets)

Post-Workout:

Chicken, Bacon, Macaroni & Cheese Bake:

Good news so far. Have you noticed better or deeper sleep? That was something I noticed at the beginning of my run.

Also, be aware that I began to run into low t issues around week 4-5 so keep and eye out.

I am a very light sleeper by nature. If i hear a door open i am up for the night.
hear a bird chirp it wakes me right up.
Takes me forever to fall asleep too

mw1 told me to get bloods, so i am going to get some done on the 3rd of September shortly right around when this ends.

 

[booneman77]

What about rested feeling or dreams? I had very vivid dreams and woke feeling very well rested at the beginning of my run. Obviously that changed but it was great at the start as I also am a pretty light sleeper (tho I can also fall asleep/back to sleep nearly instantly)