Black Lion Research: Formeron and Prolactron
- 05-20-2013, 03:35 PM
Black Lion Research: Formeron and Prolactron
BRUNDEL was kind enough to let me try out a couple products during my Trestabol/LMG run. Both of these compounds are known for aromatization and elevated prolactin. So, these are the perfect compliments. You can find the products through Nutraplanet.com by clicking on the following links:
I started the cycle and the run last week. So, I apologize for my tardiness in getting the cycle log up. But without further adieu, here it is!
- 05-20-2013, 03:39 PM
This is my first time using a topical product. Last week I shaved my armpits and used them exclusively as my application area. This week I'm going to experiment with my feet as well. One nice bonus is that the isopropyl alcohol makes for a great deodorant.
I'm dosing the Formeron at two pumps twice daily and the Prolactrone at two pills once daily. However, this may change as needed. My current cycle set-up is as follows:
Trestabol - 40/40/60/60/80/80
LMG - 00/00/125/125/125/125
This too may change as needed. Right now, I'm really liking Trest at 40mg. I'm finding it to be very mild at that dose, but I'm also noticing good gains in strength already.
Here's a starting picture taken on 5/17:
I'm weighing 218 @ 5'7" in this picture.
My current training scheme is rather unique. It is difficult for me to get in my training because my daughter was born only 3 months ago. But I am prepping for my second bodybuilding comp, which is on Nov 9. As such, I need to get it in when I can. So, I've switched to training on weekends or at 5am on weekdays when I can. I'm using a two day split.
Day 1: Legs, Shoulders, Arms
Day 2: Chest, Back, Arms, Calves
I'm rotating between one or the other. Training no more than two days in a row and lifting 3-4 days a week. That means that everything gets hit at least twice every two week with calves and arms getting hit at least 3 times.
For large muscle groups I'm doing 9-12 sets. For smaller I'm doing 4-6 sets. With this low level of volume, you can see how I can manage the workout frequency.
I've been doing this for a while now and have found it to be very effective. No bodyparts are getting overtrained and I'm recomping. At my current weight, I'm wearing my 34" waist jeans comfortably which is something I wasn't able to do in the past.
05-20-2013, 03:39 PM
Shoulders, Legs, Arms
FACE PULLS - rope attachment
SEATED CALF RAISES - 4 sets each
SEATED DUMBBELL PRESS
SEATED LEG CURLS - 3 sets each
LYING LEG CURLS
PLATE UPRIGHT ROWS - 3 sets each
INCLINE BICEP CURLS
ROPE PRESSDOWNS - 4 sets each
WALKING LUNGES - 2 sets
05-22-2013, 01:26 AM
Looking good man, hope the products treat you well. I'm in for the log!
BLACK LION RESEARCH
Supplements for bodybuilders
05-22-2013, 11:08 AM
Glad to have you join!
Already got in today’s workout. It was a doozy! I did chest, back, and calves. I went back to my 531 program today. I’ve decided that two times a week I’ll do that program and the other two I’ll do a standard BB style workout with different exercises. I went all out on an empty stomach and I think I’m going to keep doing that. My strength and endurance weren’t affected and my stomach was much more settled. Last few workouts I haven’t felt nauseous, but my workouts would consistently be interrupted by bathroom breaks. Today I didn’t have that problem. The last few times I’ve run this program, I’d only doubled the expected reps on the ancillary exercises and go to failure on the main exercises. Not today. I went full NOV and went to failure on all four. Now that I’m getting used to the morning training and training again in general, this will be the norm. Here’s what went down today:
531 – M1W3 – Bench, Deads, Calves
Incline Bench – 180x5, 205x3, 230x10
Underhand Upright Rows – 215x5, 245x3, 270x10
Flat Bench – 200x5, 225x3, [b]250x13[b/]
Deadlift – 310x5, 350x3, 390x12
Seated Calf Raises – 100x10, 150x8, 200x6
Machine Flyes – 205x12, 220x8, 235x4d170x3d140x3
Rope Cable Pullovers – 65x10, 75x10, 85x8
I think that using my feet for a topical application area is working really well with the Formeron. Then in the afternoon I use my pits (haven’t had to use any deodorant since starting this). I’m still dosing the Prolactrone at just two pills a day. I’m taking 20mg preworkout and 20mg post workout of Trestobol (40mg in the morning on non-workout days) and 20mg of Osta in the evening. I’ll be adding in 125mg of LMG starting next week and will drop the Osta when I do that. I’ve been using two scoops of my Cellucor C4 preworkout and then 5g BCAA’s immediately post workout. Diet has been on point for the most part. Right now I’m eating the following:
M1: 3 eggs, 1 cup egg white, 1.5 cups Nature’s Path Pumpkin Flax Plus Granola, 1 cup 1% Milk
M2: Builder’s Bar, Greek Yogart Cup, Apple, Orange or Kiwi
M3: 6-8 oz Steak or Chicken, 2 cups Kale, 4-6 oz Sweet Potato
M4: Protein Brownie, Greek Yogart Cup, Apple, Orange or Kiwi
M5: Anything goes. High protein and somewhat clean.
My trainer is currently working on my meal plan. So, things will change soon. But for now, it’s going well. I’m gaining in strength and still leaning out. I’m really enjoying this cycle and the supports are working perfectly so far!
05-22-2013, 05:43 PM
In it, bud.
05-22-2013, 05:52 PM
05-24-2013, 03:24 PM
05/24/2013 Ė Legs, Shoulders, Arms
Well, today was a non-typical day as I was feeling particularly sadistic. I have mentioned this before, but I thought a little further explanation is in order.
My split looks like this:
D1: Chest, Back, Arms, Calves
D2: Legs, Shoulders, Arms
Chest, Back, Shoulders, Quads, Hams get about 6-9 sets per workout. Arms and Calves get around 4-6. Every other workout is a 531 hybrid, and I have two exercises per muscle group that I use 531 progression on:
Chest: Incline and Flat
Back: Underhand Dorian Rows and Deads
Shoulders: Upright Barbell Rows and Seated Overhead Press
Legs: Front Squats and Back Squats
The other days are more typical BB style workouts where I focus on weak areas. Weaknesses/Focus Areas right now are:
Lats Ė They just need more meat!
Lower Inner Quad
With that said, today was a non-531 day for legs, shoulders, and arms. Since I have a little more freedom and Iím really trying to build some mass on the lower front and inner portions of my quads (Iíve got good width and sweep), I decided to play on the leg press for the first half of my workout. I also really like using the leg press to hit some calf presses so I superset them. I have pretty strong calves and they are almost able to go rep for rep with my quads. Basically what I did is put a plate on each side and do ten reps of each exercise, then I get up and add another plate to each side. I keep this going until Iím no longer getting ten reps. Well, I went a set past this time, but the general concept is the same. I also decided to blast my arms a little harder than usual because I didnít get a chance to hit them last workout and basically followed the same scheme with them. Hereís the complete details:
COMPLETED AS SUPERSETS
Leg Press (# of plates)
2x10, 4x10, 6x10, 8x10, 10x10, 12x10, 14x10, 16x8, 18x7
Calf Press (# of plates)
2x10, 4x10, 6x10, 8x10, 10x10, 12x8, 14x6, 16x4, 18x3
believe it or not that only took about 20 minutes
Rear Machine Laterals
Rope Face Pulls
30x10, 40x10, 50x10, 60x10, 70x10, 80x10
Overhead Dumbbell Extensions
60x10, 70x10, 80x10, 90x10
Hanging Concentration Curls
Still running Formeron at 2 pumps and Prolactrone at 2 pills a day. Bumped trest up to 60 yesterday along with 20mg Osta. Iím going to be dropping the osta and adding the LMG on Monday. Progress pics to be taken over the weekend.
05-24-2013, 03:29 PM
05-24-2013, 03:39 PM
Thanks bud! I forgot to mention that since I'm trying to hit my quads in a specific area I've narrowed my footing and brought it all the way o the bottoms of the foot plate. It was brutal on the quads and hits right where I want it to. But surprisingly, I felt it in my hams too. This foot placement does take the glutes out of the movement pretty effectively though.
05-25-2013, 11:23 PM
Well, my logs are going to be getting much more educational and self revealing (no I'm not going to start posting grape fruit vids). I am however going to be doing my own contest prep. So, starting Tuesday, things are going to change. I'm going to follow my original plan and keep my carbs low from the start. My macros will be as follows:
That puts me at a starting calorie range of 3150. I will start reducing calories by cutting fat first. Then, when fats get down to around 120, I'll start reducing the carbs. We'll see where this takes me.
Celtic Labs Rep
05-26-2013, 08:22 PM
05-28-2013, 01:42 PM
5/28/13 Ė Chest, Back, Arms, Abs
Well, day two of 125mg LMG and 60mg of Trest. I actually got my hands on some LMG powder. So, to make it easier to measure out my dosing, I took it and mixed it in with melted coconut oil then measured it out into an ice cube that has small cylindrical ice cubes. Since coconut oil is a solid at room temperature, but has a low melting point they are very easy and convenient to swallow. It comes out to about a tsp of coconut oil per cube and 125mg of LMG. Iíve changed my dosing around now. Iím taking the 125mg of LMG first thing in the morning and now Iím taking the 60mg of trest before bed with my two Prolactrone. I swear that trest has been giving me crazy dreams. This has definitely been a mild and enjoyable cycle so far. I canít wait for the LMG to kick in because the trest has been great so far!
My diet is starting today. Itís not too much of a stretch compared to what Iíve been doing so far, but Iím just paying closer attention to the exact amounts Iím taking in. A typical day will go something like this:
M1: 6 eggs, Ĺ cup egg whites, 1 Tsp coconut oil
M2: Lenny & Larryís Protein Brownie, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M3: 6 oz of chicken, 2 cups raw of spinach and kale mix, Ĺ oz sliced almonds, raspberry vinaigrette dressing
M4: Clif Builderís Bar, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M5: 50g Pro, 35g fat, 80g of carbs
M6: 50g Pro, 40g fat
Workouts are going well although Iím particularly tired today, because I spent all day yesterday in the sun and on Boyd Lake in Loveland, CO learning how to wake board. But today was workout day and I had to get it done! Hereís what I did (as usual, things were done as supersets):
Incline Dumbbell Press
45x12, 70x8, 110x7, 80x10
42.5x12, 60x12, 80x8, 60x10
Poliquin Flat Flyes
25x12, 30x12, 35x10, 25x12
Tbar Rows (number of plates)
2x12, 3x12, 4x10, 5x3
Seated Decline Hammer Strength Press (no. of plates)
4x12, 10, 7 Ė moved the seat lower on the last set
Straight Arm Pulldowns
30x12, 12, 10, 8
45x10, 65x10, 85x10, 65x10, 45x12
One-Arm Overhead Dumbbell Extensions
25x12, 30x10, 35x8, 30x10, 25x10
1 minute duration, 1 minute rest x3
05-29-2013, 11:43 AM
M1: 6 Whole Eggs, 1/2 cp Egg Whites, 2 tsp Coconut Oil
M2: Lenny & Larry Protein Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M3: 4 Fish Tacos with Lettuce Wraps
M4: Cliff Builders Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M5: 6 oz Grilled Chicken, 6 potato and cheese Perogies, 2 cups raw kale
M6: 1.5 scoops True Protein Chocolate Peanut Butter, 1 oz brownie with walnuts
Macros: fat 118g, pro 255g, carb 198g, cals 2754
05-30-2013, 11:12 AM
5/29/13 - Diet
Definitely went over last night. I should have gone with the single burger or no bacon. Adjustments will be made today.
M1: 8 whole eggs, 1tsp coconut oil
M2: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein brownie
M3: 6 oz Chicken Breast, 1 tbsp oil, 2 tbsp raspberry vinaigrette, Ĺ oz sliced almonds, 2 cups raw greens
M4: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein bar
M5: Carls Jr. Double Super Bacon Burger
Pro - 289
Carb - 210
Fat - 167
Calories - 3423
5/30 - Training
Jumped back on the 531 band wagon today. I really love this new hybrid program. It really hits the muscles with the right exercises and makes me chase a new personal record. With that said, today was legs, shoulders, abs. I can tell that I havent been able to get in my walking cardio the last few days, because today I was sucking major wind on squats. Not all bad though. Just need to kick it into gear again now that the weather has gotten nicer. Technically, I was supposed to do workout 3 of round one, but it has been so long since Ive done the front squat back squat combo that I decided to jump all the way to round two week one. I think it was a good decision too as my reps were where I would have expected them to be for these weights. Heres what went down:
Upright Barbell Rows
90x5, 105x5, 115x12
180x5, 205x5, 230x10 - didnt go to failure because I was breathing so hard
Seated Overhead Press
100x5, 115x5, 130x10
250x5, 285x5, 325x11
Seated Calf Extension Machine
3x 60s hold, 60s rest
Ive got softball tonight. Hopefully, the mrs and I will get to the gym in the morning on Saturday. Shes been itching to go. Its too bad my gym doesnt have daycare first thing in the morning, because although it wouldnt be ideal for her it would work really well with our kid (she generally likes to sleep in).
5/30 - Supps
Formeron - 2 pumps
Prolactrone - 2 caps
Super Secret Diet Pills - 2 caps 2x daily
Trest - 60mg preworkout
LMG - 125mg with supper
Cialis - 15mg preworkout
2x triple strength fish oil
05-31-2013, 11:31 PM
We all have our days, I had ihop last night cuz I didn't have milk and syrup for pancakes haha.
BLACK LION RESEARCH
Supplements for bodybuilders
05-31-2013, 11:53 PM
06-04-2013, 09:25 AM
Well, things just got a little interesting over the weekend. Had a make up game softball double header on Sunday and the first game I manage to break my pinky finger on my right hand.
06-04-2013, 11:08 AM
That sucks man! What's the plan now? SSB Squats??
06-04-2013, 03:01 PM
Shouldn't affect squats. But my pulling is going to be shot for a while. I'm going to focus on a lot of preexhaust with pullovers and rear laterals followed by light pulls for the next few weeks. I think my pressing kind of hosed too. So, that's going to involve more machines for a while.
06-04-2013, 03:02 PM
always rock straps or hooks too
06-04-2013, 04:12 PM
06-04-2013, 10:49 PM
06-05-2013, 04:04 PM
Back at it again finally! It's been a long last couple of days. Monday being the main culprit. Found out my pinky was broken, hit a car with my company truck (minor damage, major pain in the ass), and then I locked my keys in said truck. When all was said and done, my 4.5 hr trip turned into almost 8. Anyways, got back yesterday safe, sound, and uneventful. Saw the ortho doc this morning and he said that I just need to "buddy tape" the fingers together for the next 4 weeks. It's a pain, but definitely nicer than having to keep a splint on.
Been following the diet sort of the last couple of days. I didn't eat all my meals, but I kept the food choices and the amounts in the proper realm. I'm not following it exactly anyways, but it's definitely nice having the guide. Today has been more on point. I'll post it up tonight.
I had to switch up my training to accommodate the injury. Thankfully it only hurts when I try to bend it too far. So, I was able to grip things with my thumb, index, and middle finger. I went with isolation exercises exclusively and kept myself to short rest periods today. I used my straps initially for the reverse flyes, but soon found out that it didn't hurt to use the horizontal handles. The only exercise I really used them on was straight arm pulldowns. Which I liked because I was able to actually move a little more weight than usual while still focusing on my lats doing the work. I may continue this practice once healed. Next time I'm going to do only one round of isolation exercises and follow it up with some compounds. Here's what I did:
100-10, 130-10,10,10, 12prf
Machine Reverse Flyes
100-10, 130-10,10,10, 10prf
Straight Arm Pulldowns
One Arm Machine Preachers
One Arm Pressdowns
For supps, I dropped the trest back down to 60mg today and reintroduced the LMG. Since I was on the road and the LMG was mixed with coconut oil, l ran the 90mg trest all the way through Monday. That's a really good dose for a solo cycle IMO. I'm still running the Formeron and Prolactrone at the same dosages. For pre-workout, I'm still working through my Cellucor C6 and Cialis (10mg).
I'll try to take some progress pics on Saturday.
06-10-2013, 01:51 PM
06/10/2013 - PHAT Training Day 1 - Upper Body Power
So, I had been planning on doing the Mountain Dog Diet. Anyways, I wasnít going to be able to follow it exactly, and although there is a lot of great information on the site there was no application guide in terms of creating your own diet. So, I continued to research this over the weekend and stumbled across a couple of great articles on SimplyShredded.com written by Layne Norton regarding his PHAT training system and his guidelines for putting together a contest diet. He really spelled it out in both. So, over the weekend I planned out my diet and training. I even made new spreadsheets to help me out with both. If you want to find the articles just Google or Bing ďLayne Norton Contest Diet SimplyShredded.comĒ or ďPHAT training system SimplyShredded.com.Ē If youíd like a copy of my spread sheets, just PM me and Iíll email them to you. Once you read the articles the spread sheets should be pretty self-explanatory.
I have followed his workouts for two sessions now and one really nice thing about it is Iím still in and out of the gym in less than an hour. Itís also amazing to me how similar what heís found to be the most effective way to train is to what Iíve found. In fact, Iíve done PHAT training in the past without actually having a name for it. Basically, itís a 5 day program with a 2 day power split and a 3 day bodybuilding split. These are the basics as I have laid them out:
D1: Upper Body Power
D2: Lower Body Power
D3: Back and Shoulders Hypertrophy
D4: Chest and Arms Hypertrophy
D5: Lower Body Hypertrophy
Youíre supposed to rest between days 2&3 and after 5, but itís easier for me to fit my training into 5 consecutive days. If my wife and I can get into a routine of training on Saturdays, Iíll add the rests back in as Layne has them. Until then, itís five days straight baby!!! One other change I made is the exercise order. He had bodyparts ordered differently from what Iíve determined to be the best for me. However, I am following his sets/rep schemes.
I didnít record Saturdayís workout (went solo), but I did record this morningís:
Upper Body Power
Flat Dumbbell - 100x5,5,5
Incline Barbell - 225x6,6
Upright Rows - 135x6,6
Barbell Curls - 90x6,6
Decline French Press - 105x6,6
Bent Over Rows - 275x5,5,5
Pull-ups - 221x8,8
Barbell Straight Arm Pullover - 65x10,10
As you can see by the weights I used, my finger is getting better. Itís still nowhere near 100%, but I was able to handle heavier weights with the straps with zero pain. I will still be using the straps until it is fully healed. After a couple of workoutsí practice, Iím more comfortable using them for pressing movements too. I donít think it will hinder my grip too much as my forearms are still feeling a bit sore after this morning. All in all, Iím very happy with how today went. I will be going up in weight on all the exercises except for pull-ups. One thing Layne isnít a proponent on is going to failure on all sets (just the last ones). This is one reason why I was able to move through the workout so quickly. It kept my rest periods shorter (still about one minute) even though my weights were heavier.
As for my diet, Layne is a big proponent of keeping carbs centered around the workout to prevent muscle wasting and then keeping the rest of the day low carb to encourage fat utilization. He also likes a little carbs first thing in the morning, but since Iím training in the morning I get the majority of my carbs then. Hereís what the day looks like:
M1 (preworkout, 430am) - 25g whey, 65g carbs
M2 (intraworkout, 530am) - 25g whey, 35g simple carbs
M3 (post workout, 630am) - 25g whey, 65g carbs
M4 (930am) - 3 whole eggs, 1 cup egg whites, 1/2tsp coconut oil
M5 (1230pm) - 6 oz chicken breast, Ĺ oz sliced almonds, lettuce or kale with vinaigrette
M6 (430pm) - 3 whole eggs, 1 cup egg white, Ĺ tsp coconut oil
M7 (730pm) - 6 oz meat, veggies
There can be some variability, but needs to be within the following ranges:
- 2300 calories
- 90-180g carbs
- 60-75g fat
- 265-330g pro
There will be weekly to twice weekly refeeds. On those days, my macros will look like this:
- 3000 calories
- 350g carbs
- 85g fat
- 220g protein
Iím now 22-23 weeks out. I will adjust things as I go, but to give myself the needed wiggle room Iíve planned on this being a 23 week cut. If I have to cruise for a while and add in additional refeeds as I near the competition, I can definitely do so. At least, Iíve got a plan now!
As for supps, still doing 2 pumps Formeron and 2 caps Prolactrone. Iím almost out and will be switching to Exemestane when I do. Iíve bumped my Trest to 90mg daily. Iíll tell you this stuff gets better and better! Iím still taking the 125mg of LMG too. Iím getting crazy dreams and night sweats from this cycle. Pumps are great in the gym and the gym alone. Itís nice not having back pumps 24/7. Iím also still taking 10mg of Cialis preworkout.
Hereís some updated pics. I ate like crap last week and over the weekend. So, Iím pretty happy with where Iím at!
06-11-2013, 10:54 AM
6/11/13 - PHAT Lower Body Power
Well, my first day back at it with legs after about 2 weeks off or so went down without a problem. Heavy squats first thing in the morning is definitely a shock to the system and I had to wear my sweat shirt during warm-ups to help loosen the joints. I think that will be the biggest shock to my morning training. I know that eventually I'll get used to it, but for now I've just got to push through.
The more I do this program the more I like it. I kept worrying all morning that I wasn't going to get my full workout in as legs tend to take a little longer for me because they are so demanding from a cardiovascular stand point. However, today wasn't so bad. It's also nice having 2 set exercises. Those two things allow me to push harder while still keeping the workout under 60 minutes. Here's what went down:
LOWER BODY POWER
Squats - 315x5, 365x3,3
Hack Squats (number of plates) - 6x10,10
Glute Ham Raise (body weight only) - 6,5,3
Seated Leg Curl - 130x10,10
Standing Calf Raise (number of plates) - 8x10,10
Seated Calf Raise - 140x8,7
6/10/13 - Diet
The diet went really well for day one. I over shot my calories by 300 though, so I'm making adjustments today. My macros weren't too far off. So, I'm just going to need to adjust the amounts a little. Here were the macros:
Fat - 94 (goal 62-72)
Carbs - 177 (goal 179-89)
Protein - 280 (goal 264-330)
Calories - 2674 (goal 2330)
Hereís what my day looked like:
M1 (430a) - 1 scoop protein, 1 ľ cps Pumpkin Flax Granola, 1/4cp 1% milk
M2 (530a) - 1 scoop protein
M3 (630a) - 1 scoop protein, 30 frosted mini wheats, 1/4cp 1% milk
M4 (903a) - 3 eggs, 1 cp egg whites, Ĺ tsp Coconut Oil
M5 (12:30p) - 7 oz grilled chicken breast, Ĺ oz sliced almonds, 2 tbsp raspberry vinaigrette, 2 cps lettuce
M6 (4:00p) - 3 eggs, 1 cp egg whites, Ĺ tsp coconut oil
M7 (7:30p) - 6.5 ounces sirloin steak with fat trimmed, 3 potato and cheddar perogies, 2 cps kale
06-11-2013, 11:01 AM
I enjoyed the month of PHAT I did before 5/3/1. Definetly a solid program. I wish I was more knowledgable back then when I did it though.
06-11-2013, 02:39 PM
06-11-2013, 10:16 PM
Well, my day got a bit more exciting this afternoon, but not in a good way. My in-law's house was in the Black Forest region of Colorado just north of Colorado Springs, and it was one of the first three houses to burn down in today's forest fire.
It was also in a advantageous place for the news helicopters and so video of it burning has been airing all night. It was a happy house full of great memories. So, it's pretty sad to see it go.
06-11-2013, 10:18 PM
I'm sorry for your family, man. I assume everyone got out of the area safely?
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