Zcol's log

[zcol94]

Nice PR! 275 is heavy mang.

It was definitely heavy... My bench was stuck at 235 for a long time but since I started this run all my lifts have been skyrocketing

 

[zcol94]

9-2-2014 day 26 of ostar1ne
Back/deadlift day
Pull-ups- 5,5,5
Dead lift: 225x5 315x3 365x2 315x1
Barbell row: 155x10 175x8 175x8 205x6 pr
Weighted pull ups: with a 45 lb plate 3,3,3 drop the plate bw x 7
Dumbbell row: 60x12 65x13 70x10
Close grip pull down superset with straight arm pulldowns: 15,12
Took it easy on the deadlifts today I've been going heavy on every single lift for the past month and my lower back/ hips are feeling it
But those pull ups and rows felt pretty good I think I'm gonna see how many pull ups I can do without weight on Saturday

 

[kenpoengineer]

PR machine in here Z! Nice job and strong lifts all around.

 

[zcol94]

I always try for a pr somewhere even if it's on wrist curls gotta make progress somewhere in every workout

 

[RegisterJr]

I always try for a pr somewhere even if it's on wrist curls gotta make progress somewhere in every workout

Exactly. Way to go on the PR today bud!

 

[zcol94]

9-4-2014 day 28 of ostar1ne
Shoulders
Standing OHP: 135x5 155x4,3,3
Arnold press: 50x10 55x8 60x6,6
Db side laterals: 20x12,12 25x10
Db rear delt raises: 30x8,8,8 40x6
Bb shrugs: 135x12 205x10,10 225x12,12
Machine side laterals: 10,10,10,10,10 (30 sec rest)
Face pulls: 12,12,12,12
Great pump in the gym today, I've decided to stop doing so many heavy singles and add a little more volume at a slightly lower weight think 3x3 is going to be my work sets for my main lifts for the remainder of this run I'll still be movin some heavy weight though haha

 

[kenpoengineer]

Strong OHP! Volume increase is impressive.

 

[zcol94]

The volume I attribute to the osta since about week 2 I've been able to stay in the gym forever this only thing stopping me is I have to leave to get ready for work

 

[edje007]

Very late to the party, but subbed

 

[zcol94]

Very late to the party, but subbed

It's all good man, your here now so it's time to watch the gains

 

[edje007]

It's all good man, your here now so it's time to watch the gains

I'm currently on ostar1ne myself

And str3ngth.

 

[Contaygious]

Me 3. Nice work so far!

 

[Spaniard]

Crazy awesome progress Z! Keep rocking those PR's! Bench is coming along crazy fast!

 

[zcol94]

9-5-2014 day 29 of ostar1ne
Legs!
Squat: 225x5 275x3 315x3 365x3 365x3 335x3
Rdl: 135x10 185x8 225x6
Leg press: 15,12,12
Lying leg curl: 8,8,8
Seated leg extension seated leg curl super set
3 sets of 15 each

 

[zcol94]

Volume pr today on squats and 365 was my 1 rep max 4 weeks ago... Major gainz goin on right here

 

[RegisterJr]

Volume pr today on squats and 365 was my 1 rep max 4 weeks ago... Major gainz goin on right here

Very nice Z!

 

[edje007]

Volume pr today on squats and 365 was my 1 rep max 4 weeks ago... Major gainz goin on right here

Congrats on the pr!!! Damn fine numbers!

 

[zcol94]

Today was supposed to be chest but I went out of town this weekend and got home late last night so I didn't get up this morning, I'll make it up tomorrow and just skip my rest day so I'll still hit everything this week, only 2 weeks left on this run, not really looking forward to it being over.
I have another bottle of ostar1ne but I'm not really sure how long I need to wait between cycles. Time on+ pct= time off?

 

[zcol94]

9-9-2014 day 33 of ostar1ne
Chest day
Bench press: 185x3 225x3 250x1 245x3 245x3 245x3
Incline db press: 70x6 75x6 80x6 85x6
Dips: w/45 lb plate 6,6,6,6
Cable crossovers: 15,15,15
Face pulls: 15,15,15

Pretty good day, increase in volume felt great, have a great pump right now, definitely felt like I got more work done vs. doing heavy singles the dips were really easy so I guess I have to move up in weight next week... Any input on the time off protocol for ostar1ne?

 

[kenpoengineer]

Very nice volume. Dips with a 45 FTW! Strong! Osta at 20 mg ED suppressed me and I didn't know it until I had bloodwork done 6 weeks later. If I ever use it again I'd use Clomid in PCT.

 

[zcol94]

I think the suppression seems to be individual with osta so I'm going to attempt to pct with sup3r pct but I'll get bloodwork 2 weeks after that and if I'm suppressed I'll do a clomid restart, I'm just trying to figure out how osta effects me

 

[kenpoengineer]

I think the suppression seems to be individual with osta so I'm going to attempt to pct with sup3r pct but I'll get bloodwork 2 weeks after that and if I'm suppressed I'll do a clomid restart, I'm just trying to figure out how osta effects me

Agree brother Z. Bloodwork will definitely give you the data you need to determine if clomid is required. This compound treated you well. Any lethargy or BP issues?

 

[zcol94]

No lethargy and my blood pressure elevated slightly, but nothing notable, so slightly that it could just be fluctuations

 

[zcol94]

9-10-2014 day 34 of ostar1ne
Deadlift/back day
Dead lift: 225x5 275x3 315x3 365x1
T bar chest supported row: 90x6 135x6 180x6 160x6
Weighted pull ups: 45 lb plate x 3,3,3,3,3
Db row: 80x 10,10,10
Close grip/ straight arm pulldown super set: 15,15,15
Today was total crap, or atleast deads were,
I got to the gym and searched my car for my chalk but I couldn't find it, so then I checked the lost and found in the gym but nothing there either, I felt like I could have pulled the 365 for 5 but my grip could barely hang on for 1 rep (sweaty hands) everything else was alright, pr on db rows and t bar rows

 

[RegisterJr]

Nice work Zcol. I'm with you, I have no grip on heavy's without chalk or straps.

 

[zcol94]

9-11-14 day 35 of ostarine
Shoulders
Standing OHP: 95x5 135x3 155x3,3,5 volume pr
Arnold press: 60sx6,6,6,6
Standing side laterals: 20s x10,10,10
Rear delt raises: 40s x8,8,8,8
Face pulls: 10,10,10
Db shrugs: 10,10,10,10
Machine side laterals: 10,10,10,10,10

Felt great in the gym today, I needed a good workout after yesterday's mishap with the chalk starting to see some separation in my delts and get some veins in my quads/ calves. Leaning this quickly while gaining sooo much strength and holding my weight... Recomp success

 

[zcol94]

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[zcol94]

 

[kenpoengineer]

Congrats on the PRs! Strong Z! Traps and delts looking good. Biceps and triceps coming along nicely!

 

[zcol94]

Thanks kenpo

Also this week I've added cardio... I hate cardio, but I'm hoping it will help to lean me out a little more, I've got 2 hiit sessions post workout via jump rope
And 3 15 minute liss sessions post workout I know it's not much but I wanted to do as little as needed, like I said I hate cardio

 

[kenpoengineer]

When I boxed, we used to have one hour jump rope sessions. Roping is a great cardio builder!

 

[zcol94]

It's definitely good for building cardio, I'm completely destroyed after my 20 minute sessions, I can't imagine how an hour would feel, that sounds like unlawful punishment lol

 

[kenpoengineer]

It's definitely good for building cardio, I'm completely destroyed after my 20 minute sessions, I can't imagine how an hour would feel, that sounds like unlawful punishment lol

Work up to it. It's freakin brutal! lol

 

[zcol94]

That sounds like my new goal finish an hour jump rope session, without puking my guts out

 

[kenpoengineer]

That sounds like my new goal finish an hour jump rope session, without puking my guts out

Subbed! Please include pics! LMAO

 

[zcol94]

9-12-14 day 35 of ostarine
Legs!
Squats: 275x5 315x3 365x2 ,2 ,3
Rdl: 205x6 225x6 245x6 245x6
Leg press: 12,12,12,12
Lying leg curl: 8,8,8,8
Seated leg extension/leg curl super set: 3 rounds of 15 reps
Squats felt really heavy today, when I weighed my self this morning I was at 191 that's another 2 lb drop. But over all a good workout, no cardio since I could barely limp out of the gym after this.
Leg pic from today-

 

[zcol94]

 

[RegisterJr]

Big ole tear drop there Z.

Edited

 

[zcol94]

I wish I would have gotten a before picture of my legs there's definitely been a lot of progress made in the last 5 weeks

 

[edje007]

Big ole yet drop there Z.

^ this.

Awesome bro!!!

 

[RegisterJr]

^ this.

Awesome bro!!!

Oops. I meant tear drop

 

[zcol94]

Oops. I meant tear drop

Haha yea had me confused for a second but I figured you meant tear drop

 

[zcol94]

9-15-14 day 38 of ostar1ne
Chest
Bench press: 185x5 225x3 245x3 245x3 245x 5
Incline db bench: 70x6 80x6 80x6
Dips: bw+70 lbs 6,6,5
Incline db fly: 12,12,12
Cable crossovers: 15,15
Face pulls: 10,10,10,10
Hiit jump rope

Another great day in the gym, pr on bench and dips, dips were insanely tough I'll keep the weight there til I can hit 3 sets of 8
This is my final week of osta and now I'm starting to think about my next run, I'm thinking about jumping into real ph's now ... Any ideas?

 

[RegisterJr]

Strong PR's too.

Can't help on the PH front. Haven't gone that route myself. Hyde would be a great person to ask.

 

[zcol94]

Strong PR's too.ask.

The pr's have been insane the last few weeks and I know there gonna slow down in pct but I'm just hoping I don't lose any strength

 

[Hyde]

Come to the Darkside....we have cookies

Thoughts:

Use Clomid @ 50mg every morning for 3-4wks immediately following Ostarine. It is suppressive, and while you can certainly regain your full natty production in time without ever using a SERM, you're quite likely to lose your newfound gains if your overall androgen level goes from supraphysiological (now) to sub-natty (what it will be coming off). Clomid will fire everything up FAST, and PCT will be a breeze. Clomid can even be using to raise natty test for someone not cycling exogenous androgens or SARMs. Use it. You will use it every steroid cycle you ever come off; might as well get used to it now. Do it the right way; keep your gains. It can only help.

Prohormones/Designer Steroids are awesome. But once you use, you won't look back. And cycling exogenous androgens rapidly decreases your body's ability to produce it's own test. Cycling steroids will all but ensure you'll be on TRT for the rest of your life at some point. I know guys in their 30s who are on TRT after just a couple cycles of Superdrol. Pro bodybuilders (and almost all powerlifters) never come off during their competitive years for that matter. Using gear is quite a long term commitment, so if you don't want to put a needle in your butt every other week for the rest of your life turn back now. Because nobody has sex for the first time and then decides they're never gonna do it again. PM me if you want some bro-vice or want to bounce any ideas/questions off me; I'll help however I can.

And last, ready to have your mind blown? Ostarine positively affects LBM and promotes moderate fatloss, seems to aromatize a little/bug gyno, promotes joint comfort, as it was developed with Nandrolone as it's inspiration. But it has no real notable effects on performance, other than perhaps indirectly promoting strength through increases in size, which is marginal at best. So all these PR's? That's been all you, giving it hell in the gym

I got stronger on my last Osta run as well, significantly. But I was gaining weight and busting my butt with good programming. It can go a long way.

 

[zcol94]

9-16-14 day 39 of ostar1ne
Deadlift day
F**k! I should have warmed up better
135x5 225x5 275x3 315x3 365x3 365x1 tweaked my back on that one
Called it a day, it wasn't the worst I've injured my self but it was enough to make me lose my breath for a few seconds... I think this is pretty minor, I think this just means all my shoulder work will have to be done seated and on Friday I'll see about my leg work, slight chance I can only do leg extensions but I'm sure I'll figure something out

 

[zcol94]

Oh and 365x3 is a rep pr

 

[RegisterJr]

Hope it's nothing serious.

Oh and 365x3 is a rep pr

Nice!

 

[kenpoengineer]

Oh man! Nothing worse than tweaking the back! Ibuprofen for the inflammation. Good you called the session.