First Timer (Epi Pulse Log)

TheFace4423

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First Timer (Epi Log)

I started this out with just a Word Doc log I planned on keeping but figured I should post it somewhere. I know I'm "new" as far as posting on here but I've been lurking a long time, and also definitely not new to lifting.

History:
Even though I had been lifting for close to 10 years (off and on) I never really took it seriously until december 2007 when I looked in the mirror and realized that while I had a good chunk of muscle, I was doughy. I took it upon myself to sort out my diet and get a workout plan to stick with. I started cutting down body fat and went from 200 lbs to a pretty lean 175 lbs by may 2008. It was during the summer while I was maintaining weight that I realized I'm pretty strong for my weight (or at the time I thought I was) so I became interested in strength sports (PL, and potentially any strongman event with weight classes).

I've been seriously working on my strength since August 2008 and was bulking from about October. Sadly this bulk wasn't always the cleanest.

Right now I'm 195-196 lbs. I'd like to hover right around 181 lbs and compete in PL there and perhaps cut down (water weight) to 175 for the lightweight division of some local strongman competitions in my town this summer.

Current stats:
Weight: 195ish
Body Fat: 15-16%
Maxes (last checked in april so probably higher)
Bench: 285 1RM
Squat: 350 1RM
Deadlift: 425 1RM
Total: 1060

Goals:
Weight: 181
Body Fat: whatever I'll be at 181 (I think around 9 or 10% if I lose nothing but fat)
And I want to increase in the big three for a total of 1200 (increase of 140 across the 3) (obviously more in the future)

I'm running a pulsed cycle of Epi to hopefully increase strength while losing fat. But I know like anything it's just a tool and it'll only be as good as the rest of my plan (diet and workout). I picked Epi after seeing several logs here and figured it was mild enough for my first run of anything.

Cycle Info:
6 weeks Epi (up to 40 mg on workout days (mon, tues, thurs, fri))
Sustain Alpha (4-5 pumps, not sure if I should use on workout days with Epi or on off days? Ideas?)
Cycle Support (As directed)
And I've always taken a bunch of Fish oil so that won't change.

Epi Week 1 (m,t,th,f):
10,20,30,40

Epi Week 2-6:
40,40,40,40

PCT:
I have Tamoxifen Citrate set aside and plan on running it but would like suggestions on how I should since I'm running my cycle pulsed.
I'll also be using the Primordial Performance recovery cycle.

Workout:
I've been following Westside type training for a while now and am impressed with it so will be sticking to it, while adding cardio hopefully in the morning or after lifting.
 

TheFace4423

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Day 1 (6/1/2009):
Got Epi in today and took 10 mg before workout
Used Sustain Alpha after post workout shower.

Notes:
Don’t think I really felt anything from it today but not overly surprised. I only took 10 mg and it takes time... I didn’t sleep well, tossed and turned all night and had weird ass dreams that reminded me of when I used to take zinc before bed. Hopefully this isn’t a trend. If it is I will have to start doing morning workouts and dosing the Epi and Sustain Alpha then.
 

TheFace4423

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Figure I should at least post my workouts as well Monday (Day 1) went like this:
Speed Bench day
Speed Bench Press –
10 sets, 3 Reps, 155 lbs, 1 min rest
xxxxxxxxxx (x to mark completed set) (Speed bench done as explosively as possible)

DB Incline Bench –
3 sets, 6-10 reps
85s x10,8,6

Seated shoulder (db) Press –
3 sets, 3 -5 reps
95s x3 (shoulders spent from incline)
85s x5,5

Tri pulldowns –
3 sets, 10-15 reps, 1 min rest
150 x13,12,9 slow negative

Lat Pulls –
3 sets, 10-12 reps
150 x12,10,8

Weighted Abs
 

TheFace4423

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Day 2 (6/2/2009):
Did 10 mg pre workout 10 mg post workout. Workout felt awesome but I sweat like a pig. I really need to drink more water during the day.
Used Sustain Alpha in the morning after shower.
Took all supplements as I always do or as directed.

Edit (forgot) Notes:
I slept better last night but still kinda tossed and turned so I have a feeling it has more to do with stress/etc than it does the Epi (especially since I JUST started). But since good sleep is vital I'm going to go pick up some Melatonin unless someone can think of a reason why it'd mess with any of this?

Tuesday workout:
Back Squats –
Work up to heavy single
WU185x12
WU185x12
225x8
255x6
275x2 WTF? Quads feel weak
At this point I took a few minutes to refocus and then:
275x5
295x5
315x3
335x1

I think next week I'm going to change how I do Max Effort day, I'm instead of working up to a heavy single I'll work up to a few sets of heavy triples and take less sets building up to it. Thoughs?

Leg curls –
3-4 sets, 5-7 reps
195x6,6,4
Also need to take more rest on these

Squat press -
490x8,8,6 (added to really exhaust my Quads since they felt weak earlier and I seem to like to punish weak body parts)

Hyper extensions –
3 sets, 5-7 reps
60x8,7,7

Barbell rows –
3 sets, 5-7 reps
205x6,6,6

Incline Bicep curls –
3 sets, 5-10 reps
40s x10,10,8

Preacher curls –
3 sets, 10-12 reps slow neg
90x10,10,10
 

TheFace4423

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I doubt anyone is really even reading this... but figure I'll keep it going so I can track results. Did a pretty good cardio day yesterday (I rarely do cardio and am starting to add it more). 15 min rowing, 15 min bike, 10 min treadmill.

It was an off day from the Epi or anything else except support supplements. Got my Tamoxifen Citrate in the mail yesterday too.

Also sore as hell from my leg workout... hopefully the Epi starts helping me recover faster.

Also I need to start doing morning weighins as the afternoon weight seems to be all over the map.
 

pfafkl13

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I can't believe no one has posted in here yet, maybe b/c its an Epi log. The detail in here is pretty good.

How are your calories looking since you're cutting?
What time are you doesing? If it's in the afternoon it may effect your sleep...
Not sure if your recovery will speed up since your likely going to be calorie deficient.

Keep posting. I bet there are at least a few people following.
 

TheFace4423

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My calories are good... being 195ish and active I was maintaining at about 3k in calories, but those calories weren't from great sources (not clean) so it made my body comp pretty sloppy.

I've cleaned up everything. Am getting around 2700 calories per day but upped my cardio to increase the deficit. Am getting about 1.75-2g protein per pound of weight and splitting the rest of my calories pretty even between good carbs (veggies, whole grains) and good fats (I do get a lot of fish oil!). The only "bad" carbs I get are in my PWO shake that's a custom mix (50% whey isolate, 50% dextrose). The good carbs are in the morning (edit: or I should say the good carbs that AREN'T veggies... cause I eat those with every meal), and a bit pre-workout for energy.

As for doseing that's where I'd like some tips. I'm up to 30mg today so I took 10mg this morning, 10 mg about 10 min ago (to be pre-workout) and 10 mg will be after workout. Once I hit 40 mg I was figuring I'd do 10 mg morning, 10 pre-workout, 20mg after workout? My workout is at 5:00 pm every day right after work so normally the 20mg would be taken about 6:30ish.

Sleep has gotten a bit better the past two nights and last night I tossed and turned a bit just from DOMS so I don't think it's the Epi.

Edit: I've also decided to switch up my workout for the duration of this run. I'm pretty burnt out on Westside after doing it for so long so I'm going to come up with something that has a bit more volume, while still focusing on strength in the big lifts.
 

TheFace4423

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Day 4 (3 days on):
10 mg in the morning, 10 mg before workout, 10 mg after workout.
Sustain alpha in the morning after shower

I think this stuff is kicking in because the gym today was awesome. I killed it.

Notes: Sleeping better and better, but still not great. No other noticeable negative effects yet.

Workout:
Like I said, I changed my workout as I'm sick of WS training and need a switch.
Everything no this was done with no more than a minute rest between sets and minimal rest between exercises.
DB Bench –
4 sets, 4-6 reps
55x12 (wu)
55x12 (wu)
75x10 (wu)
100x8
110x6
110x4
110x4

DB Incline Bench –
3 sets, 8-12 reps
75x12,10,8

Fly –
4 sets, 8-12 reps
Cable
70x14
80x11,10,7

DB Shoulder Press –
3 sets, 4-6 reps
75x4
70x6,5

Side Lateral Raise (Slow Negative) –
4 sets, 8-12 reps
20x10,10,10,10

Face Pulls – (focus on hold at top)
3 sets, 8-12 reps
100x12,12,10

Tri Push downs (Slow Negative) –
4 sets, 8-12 reps
100x15
120x11,10,9
 

maddbomber

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I am following this....please keep posting as I am planning an epi cycle in about 4-6 weeks....I read somewhere online that it is best to take the majority of the dose about 30-45 min pre workout....something like:
10mg day-take pre workout
20mg day-take 10 pre and 10 post
30mg day-take 20 pre(at the same time) and then 10 post
40mg day-take 30 pre(at the same time) and then 10 post

hopefully someone with experience will chime in on this....also I would not weigh in everyday or if you do, I would do it at the same time as your weight flux's all day long

can you post your lifting numbers as they change throughout your cycle? thanks
 

TheFace4423

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I'm back!

I don't use the computer much over the weekend and typing my workout and such from my iPhone would suck so here is Friday's workout. This weekend was a bust for doing any sort of cardio but I didn't eat too bad and stayed on my diet. Ready to hit it hard again today.

Friday:
Deadlift –
4 sets, 4-6 reps
135x12 (wu)
135x12 (wu)
225x8 (wu)
315x4
295x6
295 sumo x 5,5
I just wasn't feelin it in my grip and when my grip would slip my body would say "to hell with you" and make me fail the lift. Normally would have done working sets of 335 or more.

T-Bar Row –
4 sets, 6-8 reps
115x12
135x8,8
145x6

DB Row (Slow Negative)–
3 sets, 8-12 reps
90x10,10,8

Hyperextensions –
3 sets, 8-12 reps
30 (behind head) x12,12,10

Preacher Curls –
4 sets, 8-12 reps
90x10,10,8,7

Reverse Cable Curl –
4 sets, 8-12 reps
One handed
40x12,12,10

Took 10mg in the morning friday, 20 pre workout and 10 post. I think I'll stick with that dosing.

Notes: I've been sleeping a lot better, like better than before cycle. My libido is also at least normal if not a little higher than normal, I've noticed some peoples sex drive shuts down on epi, others seem to get the opposite effect... so far it is kinda middle of the road for me. I also ordered a second bottle and have decided to not pulse for the rest of this cycle... instead will be taking it ED. I figure the first week running it pulsed got my body used to it.
I hear a lot of people say the second week is where they start to see more effects. We'll see.

Tonight I do legs and arms. Will post workout tomorrow morning!
 

TheFace4423

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Last night's workout:

Back Squat –
4 sets, 4-6 reps
135x10 (wu)
135x10 (wu)
225x8
275x6
295x5,4
155x16

Leg curl –
4 sets, 8-12 reps
140x12,12,12,10

Squat Press –
3 sets, 8-12 reps
380x12,12,8

Seated Toe Raisers (Slow Negative) –
4 sets, 8-12 reps
90x12,12,12,10

DB Curls –
3 sets, 8-12 reps
45s x12,11,8

Cable Curls –
3 sets, 8-12 reps
110x12,12,8

Overhead Triceps extension –
3 sets, 8-12 reps
75x12,12,10

One hand tri pulldown –
3 sets, 8-12 reps
50x11,10,10

Took the Epi the same as before with 10 mg in the morning, 20 mg pre workout, 10 mg post.

Notes: Overall attitude it good. I just feel damned good, at work, and in general. My temper is up a bit though, as I road raged to all hell when some dumb ass cut me off. No notable negative side effects. I've tweaked my diet a bit to lower the calories a bit but not too much... I really just need to get on the cardio. Speaking of, I've started jogging lightly in the morning before my breakfast.
 

maddbomber

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can you post a sample of your diet for a day or two? times, calories, mac nutrients?
 

TheFace4423

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can you post a sample of your diet for a day or two? times, calories, mac nutrients?
Sure.

First what I did yesterday:
Since I do chest and shoulders on the same day I alternate which I hit heavy first, since I did Chest first last Thursday I did shoulders first this week.
Standing BB Press –
4 sets, 4-6 reps
45x12 (wu)
95x8 (wu)
115x6 (wu)
155x6,5,5,4

Bench –
3 sets, 4-6 reps
225x6,5,5

Incline Bench –
3 sets, 8-12 reps
80s x 10,8,6

Fly –
4 sets, 8-12 reps
DB
40s x12,12,12,12

Side Lateral Raise –
4 sets, 8-12 reps
Thumbs pointed down
20x12,10
Thumbs up
20s x12,11

Reverse fly –
3 sets, 8-12 reps
DB
25s x12,12,9

Lockouts (Slow Negative) –
3 sets, 8-12 reps
225x8,6,dnf too Tired to finish

As for diet, today is a non lifting day so a little lower on calories and carbs:
(This is what I have cooked and plan on eating):
Breakfast:
1 whole egg, 2 egg whites, 4 oz extra lean ground turkey, 3 slices turkey bacon, 2 slices of cheddar all wrapped up in a whole wheat carb balance tortilla. 595ish calories, 56 grams protein, 24 grams fat, 37 grams carbs (21g fiber).

Mid morning "snack":
2 scoops True Protein blend (50% whey isolate, 30% egg white protein, 20% Casein), 2 tbsp Milled Flax Seeds. 284 calories, 55g protein, 6g fat, 5g carbs (4g fiber)

Lunch:
10 oz boneless skinless chicken breast (baked), 4 tsp olive oil, 2 cups brocolli slaw (cooked), all mixed together with 1/3 cup Parmesan Cheese. 620 calories, 74g protein, 34g fat, 9g carbs (? fiber).

Mid afternoon "snack":
2 scoops True Protein blend (50% whey isolate, 30% egg white protein, 20% Casein), 2 tbsp Milled Flax Seeds. 284 calories, 55g protein, 6g fat, 5g carbs (4g fiber)

Home from work shake:
1 scoop true protein blend. 112 calores, 1g fat, 1g carbs, 26g protein

Dinner:
8 oz extra lean ground beef, 2 cups brocolli, with teriyaki sauce. 475 calories, 68g protein, 15g fat, 18g carbs

Total: Calories: 2410 (after recalculating based on below)
Protein: 334g
Fat: 86g
Carbs: 75g

Mind you this is my non lifting day so what I eat tomorrow will have some Pre-workout oatmeal/protein, and PWO (replace the home from work shake) is 3 scoops of my custom PWO mix from true protein (50% whey isolate, 50% dextrose). Normally I'll reduce the fat intake (by taking out some of the flax and olive oil) and carb calories replace them with pre-workout carbs and PWO simple carbs.
I'm trying to stay around 2400-2600 calories right now...
 
Nole1

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Log looks good, pretty good detail on things. It'll be interesting to see how things are working after 3-4 weeks.......
 

TheFace4423

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Log looks good, pretty good detail on things. It'll be interesting to see how things are working after 3-4 weeks.......
Thanks. Yeah I'm looking forward to seeing what I can make of all this.

As I said, yesterday was my non-lifting day, but have done a morning jog/walk every day this week! I'm feeling a lot harder muscle wise as well. My weight is floating around 195 but I know I've lost fat (using the very scientific look in the mirror and pinch method!). Strength so far has been around the same. I'm going to ride out the cycle focusing on volume like I have been and then max out in the big three at the end of it.

Notes: Been getting a bit more pimples on my arms and shoulders. Thankfully in my entire life I've never gotten huge zits or anything and that seems to hold true, only getting small little pimples and really not a ton.
Aggression is up a bit, little things seem to set me off more than they used to but no one has really called me on it because I've kept my reactions under control. I think they just assume I'm under stress at work (which is true). I've learned to take my anger out on the weights and every lifting session I feel worlds better (I thankfully learned how to use this for stress management a long time ago).
Libido/Sex drive is still up. I currently don't have a steady thing going but it's nice to know if I find a random I'm not worried about giving a performance.

Today is Back/Biceps, I'm forgoing deadlifts as my lower back is still fried from squats, but heavy ass rows should be fun!

Edit:
I have a picture and measurements from the week before I started that I'll be posting up here for comparison (before/after) sake. Just need to get it posted up somewhere.
 

pfafkl13

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Dont you want your carbs and total cals higher? Even for an off day shouldn't you be 3k +?
 

TheFace4423

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Not bulking... am cutting and only on cycle to help maintain strength and muscle mass while cutting. I wasn't losing any weight (and actually gained some) at 2700 calories. 2500 seems to be good to cut fat with. If it effects me too much I'll bump back to 2700 calories.
 

Davidlee

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Everything looks indeed good, Im about to do a cycle myself.. Your helping me out.. Are you getting any side affects like paranoia?
 

TheFace4423

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Everything looks indeed good, Im about to do a cycle myself.. Your helping me out.. Are you getting any side affects like paranoia?
Na nothing like that. Never heard of that being an issue? Is that a normal side effect?

Anyway, here's my workout yesterday:
Barbell Rows –
4 sets 4-6 reps
115x10 (wu)
135x10 (wu)
205x7
215x6,6,5
135x20

Cable Rows –
4 sets 8-12 reps
140x12,12,12,10

Weighted chinups –
4 sets
+25x6
BWx8
+25x3
BWx6

Close grip lat pulls –
3 sets 8-12 reps
120x12
130x12
140x9

Preacher Curl –
3 sets 8-12 reps
90x12,10,8

Pinwheel curls –
3 sets 8-12 reps
50s x10,10,10

Felt pretty good and my biceps were massively fried after the workout.

No real changes in anything cycle wise. I feel strong in the gym, energy levels are a bit low but that's more to do with my sleep not being the best. I feel more solid, and am leaning out nicely! I do need to be drinking more water during the day and during my workout because it still makes me sweat like mad!
 

Davidlee

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Well some guys I know told me that back when they took some stuff it made them worry.. like worry about stuff they normally wouldn't... but seriously made em really worried
 

TheFace4423

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Maybe what they took wasn't exactly legal? Most people tend to freak out when breaking the law is involved? :D
 

TheFace4423

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Had a good relaxing weekend after doing this workout friday:

Front Squats -
4 sets, 4-6 reps
45x10 (wu)
95x10 (wu)
135x10
155x8
185x6
205x4,3
Leg Extensions –
4 sets 8-12 reps
155x12
170x12
180x10,8
Leg Curls –
4 sets 8-12 reps
150x12,10,10,10

Standing Calves –
4 sets 8-12 reps
360x12
375x12,11,9
Overhead cable triceps –
3 sets 8-12 reps
90x12
100x11,9
Body Drag curl –
3 sets 8-12 reps
65x12,10,10

Skull Crushers –
3 sets 8-12 reps
95x8 elbow hurts... (So I stopped)

No real changes anywhere else. I feel really solid all around and I think I'm leaning out nicely. An exgirlfriend of mine came over sunday and complimented me on how my chest and shoulders have gotten bigger, so I'm almost positive that even though my weight has been floating around 190ish my body is recomping nicely. It's always harder to tell changes in the mirror when I see myself every day.

Today begins Week 3, so it'll be interesting to see how it goes from here.
 

TheFace4423

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Monday was chest/shoulder/triceps day:

Dips warm up -
BWx12,12

BB Bench –
4 sets 4-6 reps
135x10 (wu)
225x8
235x6
245x5
245x5

Hammer str Incline –
4 sets 8-12 reps
80s x13
90s x12
100s x9,8

Flys –
4 sets 8-12 reps
Cable
70x12
80x12
90x10,9

Hammer str Shoulder Press –
4 sets 4-6 reps
70s x8
80s x6
85s x5,3

Shrugs –
4 sets 8-12 reps
DB
90s x10,10,10,8

Face pulls –
4 sets 8-12 reps
110x12,12,12,9

Overhead Triceps –
4 sets 8-12 reps
DB
80x10,10,8

Cycle notes:
I'm really starting to feel it. I walk in the gym ready to just destroy something and not only does weights lifted go up but so do reps. I do need to warm up my right shoulder better before bench and I bet next week I could hit 255 for sets of five. Am having blood work done today so I'll see where I stand there.
Beyond the gym my attitude pretty much everywhere is good. I don't seem to be set off as easily as I did at the start. Sex drive still through the roof.
As for cutting fat I'm really liking where my diet is at, I did have one cheat day over the weekend and because of that I was up in weight yesterday (going from relatively low carbs to having a bunch made me retain tons of water). I'm starting to notice a big difference in my definition, which is making me look bigger.
 

TheFace4423

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They took my blood pressure before taking blood today and it was 126/76 so pretty normal I guess... I used to be on the low side but I haven't taken it since it was taken at a doctors office more than 8 months ago (I rarely get sick). Resting pulse was around 55. I don't have pre-cycle blood work this time around to compare to but since this is mid cycle I'm going to get it re-done at the end so I can at least see the change there.
 

TheFace4423

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Yesterday's back/bicep workout:

Barbell Rows –
4 sets 4-6 reps
135x10 (wu)
135x10 (wu)
185x8 (wu)
225x5,5,5,4

T-Bar Rows –
4 sets 8-12 reps
135 on end of bar x
12,12,10,10

Bodyweight pull-ups –
4 sets
11,8,7,6

Hypers –
4 sets 8-12 reps
25 behind head hold at top
12,11,10

Preacher Curl –
3 sets 8-12 reps
Machine
100x12
110x12
120x9,7

Reverse Cable Curl –
3 sets 8-12 reps
50x10,10,8

Notes:
Feeling stronger every day! Beyond that same as before. I haven't noticed any shutdown, and no other negative side effects. Sleeping really good too minus sometimes having really odd dreams.
Muscles are feeling fuller and tighter!
 

TheFace4423

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Been away from computers beyond work, and posting from my iPhone is a bitch :)

So I am back. I won't bore you with workout updates other than saying I've been kicking ass and my strength is through the roof. I did a few sets of Deads at 385 for 6 reps the other day, and felt more solid on them than I have in a long while. Was even able to do 3 reps on what WAS my max (425). I think my backing off doing them every week has really helped. Plus, the Epi :)

Cycle notes:
Libido through the roof. Strength through the roof. Muscle hardness is through the roof. Pretty much I'm kicking ass. My body is recomping nicely which is what I was going for. I'm down to 190 lbs, which I believe I can cut water to 181 to compete as every comp weighs the night before. Using the highly accurate "mirror method" (read: not accurate), I'd say I'm looking pretty good, and down a few % on body fat.

I'm getting close to the end of week 4 and only 2 more weeks until PCT. So far so good though! I'll get my log back on track tomorrow with tonights chest/tri workout.

Edit: Only negative side I've noted is minor (VERY minor) acne on my body. Just more small pimples than I ever get otherwise. Also still sweat a metric ton while working out.
 

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