Precursor to my epistane log...

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  1. Day 11

    DOSING:
    3 caps (45mg); split 2 caps morning and 1 in evening.

    SIDES:
    - Still sulfurific.
    - Urination dealy was just as annoying today. I'll give it another day before I go snag some extra supports for this (the cycle support has saw palmetto which is supposed to help).

    TRAINING:
    Felt like I increased the weight a decent amount today. This could be due to the lower rep scheme that I tend to thrive on or possibly some real gains. Hopefully it's the latter.
    The SA Flat Bench was done with a 70lb DB. I feel as though I could have done more but it either jumps up to 90s which was too much or I'd have to switch to Power Blocks which are a bit too awkward for something like this IMHO.

    Upper Body Workout, Day 2
    Wide Grip Pullups - 8, 8, 6, 6
    Explosive/Plyometric Push-ups - 4x10 (last set was anything but explosive. Busted through 10 normal push-ups instead of the ugliest plyo variation ever)
    Alternating Dumbbell Flat Bench (non-working arm extended) - 8, 8, 6, 6
    Single Arm Bent Over Dumbbell Row - 4x10

    Single Arm Flat Bench - 8, 8, 8
    Dumbbell Pullover - 3x10
    Seated Row - 3x10
    Cable Overhead Tricep Extension - 3x10

    Tricep Pushdown (Tabata)
    Pushups (Tabata) - Only did a few of the sets (4 maybe?) and then had to jet. No love lost there...

    NUTRITION:
    Way under the "target" protein intake, but still over 1g/lb so I'm good with that.
    Nutritional Totals - 2,904cal, 243g carb, 118g fat, 180g pro


  2. Nettle Root Extract is good for the prostate. That's if you feel pain there. Don't know if it can be linked to frequent urination. Could be that your just drinking lots of liquids.
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  3. Day 12

    DOSING:
    3 caps today (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Annoyed at the frequent urination/feeling of need to urinate. It's probably not one of those things that you want to use the old mind-over-matter logic with.

    TRAINING:
    Still not a fan of this workout, but it felt slightly less awkward today.

    Lower Body Workout, Day 2
    Barbell RDL* - 8, 8, 6, 6
    Box/Bench Jumps - 4x10
    Weighted Split Squats w/Front Foot Elevated & Rear Foot in TRX - 8, 8, 6, 6
    Single Leg Valslide Eccentric Leg Curl - 4x6

    Split Squat Isometric Hold, Bottom Position - 30s/leg, 30s/leg, 30s/leg
    TRX Body Saw - 30s, 30s, 30s
    Dynamic Lateral Pillar Bridge - 30s/side, 30s/side, 30s/side
    Seated Leg Curl (Tabata) - Skipped
    Seated Calf Raises (Tabata) - Skipped

    * I used DBs instead of barbell on the RDLs as it's the preference of one of the guys I train with. Used the biggest ones we have (110s) and just did extra reps.

    NUTRITION:
    I'm definitely acclimated to eating at this level now. I'm curious to see if there is a difference on the scale next week.

    Nutritional Totals - 2,986cal, 200g carb, 108g fat, 244g pro

  4. Day 13

    DOSING:
    3 caps today (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Just as quickly as the damn pissing frequency thing came on, it seems to have subsided (thankfully!)

    TRAINING:
    Today was another rest day so nothing to report in terms of training.

    NUTRITION:
    Unfortunately for my nutrition log, I had a Halloween party to go to. I still ate foods that were somewhat in-line with my goals for the day, I just didn't track it. I figured if I was going to neglect the alcohol all night, I was still coming out on top with this mentality. That and there was some awesome turkey in a Crock Pot; tore that junk up.

    Definitely ate sufficient amounts of protein. That's about all that I can say for sure.

    Nutritional Totals - ???

  5. Quote Originally Posted by loafy777 View Post
    Day 13

    3 caps today (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    - Just as quickly as the damn pissing frequency thing came on, it seems to have subsided (thankfully!)

    Today was another rest day so nothing to report in terms of training.

    Unfortunately for my nutrition log, I had a Halloween party to go to. I still ate foods that were somewhat in-line with my goals for the day, I just didn't track it. I figured if I was going to neglect the alcohol all night, I was still coming out on top with this mentality. That and there was some awesome turkey in a Crock Pot; tore that junk up.

    Definitely ate sufficient amounts of protein. That's about all that I can say for sure.

    Nutritional Totals - ???


    Ain't nothing wrong with eating loads of protein. Even if it wasn't 'on track' so to speak. Don't beat yourself up about it. Just keep killing it.



    Lucky for me I have no life so I won't be in the whole 'party scene' so to speak. Probably sit out on the front porch with my lil doggies wearing costumes and pass out candies to the kids.
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  6. Days 14 & 15

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - No info to report regarding sides/potential sides.

    TRAINING:
    Both were rest days. Since there was nothing noteworthy in terms of training, I figured I would combine the two entries. Sorry for the duds of reports here fellas but I suppose no news is still news.

    NUTRITION:
    For Day 14, I was still oot and aboot from the night before so I didn't get to track things too strictly again. As with the previous day, I ate sufficient amounts of protein and felt as though the overall calories were similar. Day 15 started out with everything being tracked and then the wife hit me up with a last minute dinner plan that wasn't on my radar. Still ate quality foods, but didn't have a way to truly track it so I didn't want to list anything that was 100%.

    Nutritional Totals - ???

  7. Day 16 (we are into week 3 for those that might be math-challenged)

    Weight: 180.1 lbs Up 4.4 lbs week-over-week, and 7.4 lbs since my weigh-in on week 1.

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Splitting up the epistane is HIGHLY recommended. I was originally trying to avoid bringing any caps with me so I had been taking 2 in the morning and one in the evening. After splitting up that morning dose, I haven't had the prostate related concerns. Maybe it's just my body adapting as it had to the other noted items but I think I'll keep it this way regardless.

    TRAINING:
    Start of the work[out] week. The rep scheme is changing on these each week, but the order and movements are the same. The trainers apparently decided to keep the scheme going another week which contradicts my previous post on the topic. Sorry for the unintended misinformation there.

    Strength has definitely increased. I started with 70lb DBs on incline bench and busted through 4 extra reps pretty easily. Went up to 90lb DBs to avoid the Power Blocks and still hit the prescribed reps. On the last set, the 80lb PBs were sitting there so I snagged them and hit 8 reps. Similar story on the BO BB Rows; started with 165 and finished up using 185. Rinse and repeat with DB OHP @ 65lb.

    Upper Body Workout, Day 1
    Incline Barbell Bench - 6, 6, 4, 4 *Subbed in DBs
    Bent Over High Row - 4x10
    Bent Over Barbell Row, Palms Up - 6, 6, 4, 4
    Low-to-High Cable Fly - 3x10

    Seated Dumbbell Overhead Press - 3x6
    Bent Over Reverse Fly - 3x10
    Dumbbell Curl - 3x6
    Dumbbell Lateral Raise - 3x10

    Pulldowns - (Tabata)
    Cable Rope Curl - (Tabata)

    NUTRITION:
    So it looks like I was significantly under on the protein today, however 170g is still decent IMHO. The literature on that varies so much that I don't sweat this for a second.

    Nutritional Totals - 2,585cal, 283g carb, 100g fat, 170g pro

  8. Late as but subbed bro. I'm actually logging my first epi run too. I'm only 8 days in at 30mg. The urinating thing is deff annoying to say the least!!

  9. Day 17

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - As much as I sound like a broken record, I want to be thorough. The damned pissing feeling came back mid-workout today. I'm going to attribute this one more to having taken one cap shortly before the workout and then drinking a massive amount of fluids. Not concerned as it subsided pretty quickly. Just annoyed.

    TRAINING:
    Due to the lower rep range, I decided to up the weight. Used 90lb DBs for the split squats (which was 40lbs more per hand/80lbs total, more than last week). As with most BB stuff, my brothers, who I train with, prefer to use DBs instead. We used that mentality on the RDLs. I think I've mentioned it but the gym only has 110lb DBs max so I used those and just went up on reps.

    Oh and also... screw Tabata leg extensions! They do NOT make walking fun since you don't get enough of a break in between to attempt to recover. That said, they are humbling and probably a great way to finish out on legs for the day.

    Lower Body Workout, Day 1
    Dumbbell Split Squat - 6, 6, 4, 4
    Valslide Leg Curls - 4x10 *Subbed in Seated Leg Curls
    Single Leg Barbell RDL w/ Palms Up - 6, 6, 4, 4 *Subbed in DB RDL
    Kettlebell Lateral Lunge - 3x10

    Jump Squats, Valslide Pikes, Stability Ball Plank w/Hip Flexion - 4x10
    Leg Extensions - (Tabata)
    KB Crunch - (Tabata)

    NUTRITION:
    No real notes on nutrition today other than feeling good to be back in the groove. I wasn't necessarily "off the wagon" over the weekend, but not being able to strictly log it was annoying as I don't want any reasons to second guess anything.

    Nutritional Totals - 2,766cal, 301g carb, 107g fat, 235g pro

  10. *subbed*

  11. Day 18

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening. I woke up about 30 minutes early, took my first cap and then dozed back off. Trying to give myself more time between dosages to help with sides.

    SIDES:
    - Had a brief and mild bout of the urination sensation. Started mid-way through the gym and was gone by the time I went back to work. While it's still annoying, I'm certainly happy that it's calmed the hell down.

    TRAINING:
    "Rest day" so I hit up some 3:1 intervals @ 9mph w/3% incline. Then some core; KB crunches and Pallof Presses. Nothing overly extravagant since it was supposed to be a day for recuperation.

    I'm planning to wreak some havoc in the gym tomorrow on the second upper body day of the week. Also, I'm thinking that Friday will see the return of some real squats. I haven't done a standard squat in several weeks and I feel like that is a disservice to myself and the epi.

    NUTRITION:
    Hopefully today was the last of these freaking excursions for Halloween. Makes tracking the nutrition nearly impossible (well, being strict with it anyhow). From a high level, I was fine. Had a bunch of chili with quality fats and such.

    Nutritional Totals - ? Hopefully this will be the last un-logged day. GRRR!!! Sorry guys.



    SIDE NOTE: If there is something that you feel I'm missing in the log, please feel free to let me know. I want to document everything not only for my benefit, but moreover to hopefully help the next round of people taking the plunge.

    I'll probably throw some pics up over the weekend to show the mid-way point progress (or possibly lack thereof). Don't get me wrong, I'm obviously moving the scale and gaining strength, I just don't know that it's going to translate in the mirror so to speak. Maybe that's just me? We'll see...

  12. I went back through the log and added some sub headings to the sections within each day. The hope is that it makes it easier to sift through to whatever aspect(s) may be important to you.

    Thanks for sticking with me so far guys. I'm going to do my damnedest to kick it into ludicrous speed over the last half and eke out every last gain possible.

  13. Day 19

    DOSING:
    3 caps today (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Urination. Still seems to start around the workout and subside shortly thereafter.

    TRAINING:
    Weights were up again. I suck at pull-ups, so those were actually pretty good for me. I moved to the 80lb Power Blocks on the presses (up from 70lb last week). SA Row using the 90lb DBs is up again as were the OH tricep extensions.

    Overall, I felt pretty damned good with this one.

    Upper Body Workout, Day 2
    Wide Grip Pullups - 11, 9, 6, 6
    Explosive/Plyometric Push-ups - 4x10 (Did 10 normal push-ups on the last set again. I like my teeth...)
    Alternating Dumbbell Flat Bench (non-working arm extended) - 6, 6, 6, 6
    Single Arm Bent Over Dumbbell Row - 4x10

    Single Arm Flat Bench - 6, 6, 6
    Dumbbell Pullover - 3x10
    Seated Row - 3x10
    Cable Overhead Tricep Extension - 3x10

    Tricep Pushdown (Tabata)
    Pushups (Tabata) - These never seem to happen haha. Oh well.

    NUTRITION:
    Felt like I nailed it nutritionally as well. This might be my new target as I think nearly 3k calories is just too damned much.
    Nutritional Totals - 2,810cal, 279g carb, 73g fat, 241g pro

  14. Day 20

    DOSING:
    3 caps today (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Same as yesterday. It's nothing like it was at onset, but still annoying nevertheless.

    TRAINING:
    Hate. This. Workout.

    I used decent (for me) weight on some of the exercises, I just don't like a good portion of these movements. It is due to me, not the movement but it's still discouraging when you are skipping a good percentage of the workout or subbing in other exercises. That said, I skipped the circuit of 30s movements as well but that was the damned pissing frequency acting up.

    Lower Body Workout, Day 2
    Barbell RDL - 6, 6, 4, 4
    Box/Bench Jumps - 4x10
    Weighted Split Squats w/Front Foot Elevated & Rear Foot in TRX - 8, 8, 6, 6 *Last 2 sets, subbed in Trap Bar Deads @ 315
    Single Leg Valslide Eccentric Leg Curl - 4x6
    - Skipped. These aggrevate my lower back more than any sort of positive result.
    Split Squat Isometric Hold, Bottom Position - 30s/leg, 30s/leg, 30s/leg
    TRX Body Saw - 30s, 30s, 30s
    Dynamic Lateral Pillar Bridge - 30s/side, 30s/side, 30s/side
    Seated Leg Curl (Tabata) - Crushed these. 10+ reps each set. Hamstrings felt thoroughly worked.
    Seated Calf Raises (Tabata) - Skipped

    NUTRITION:
    Couldn't seem to get enough protein in yesterday. Various situations didn't help and made it hard to log at all, but as I said before, I will be logging it regardless. I was still over the low end of the recommendations I have seen floating around but I would rather have eaten less carbs and more protein.

    Nutritional Totals - 2,747cal, 330g carb, 106g fat, 156g pro

  15. If your struggling to get to your calorie target why not increase your fats man? Really easy to do with peanut butter and olive oil. A tablespoon of peanut butter and a protein shake is a good snack between meals. Also adding a tablespoon of olive oil to a meal is an easy 120 cals...

  16. It's not the overall calories necessarily, it's more the macros that I'm less than pleased with; specifically protein. In my case, my original targets seem to be a bit high so I'm going to be scaling back a bit.

    More to your point though, I definitely exploit the peanut butter [or almond butter] and I've been incorporating coconut oil more recently. Definitely some great advice that can be used be everyone. Thanks!

  17. Day 21

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing to report.

    TRAINING:
    A true rest day. Took the family out and did a fair amount of walking around. Ate some free food (chicken breast & chili) and had a good time.

    NUTRITION:
    Total calories were pretty much dead nuts on target. Macros, not so much... but I'm good with the split.

    Nutritional Totals - 2,244 cal, 84g carb, 123g fat, 185g pro

  18. Day 22

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing to report.

    TRAINING:
    Another rest day. There's been a bunch of sick people at work and home. Caught something a few days back but I did a decent job of fighting it off (I think). Feeling better and hoping that carries over to tomorrow since I'll be back to the gym.

    NUTRITION:
    Ramping the carbs up a bit [from yesterday]. Protein was higher as well. Over my targets but they seem to be somewhat fluid anyhow. Since I've never taken anything like this before, I didn't really have a great baseline for how much of an effect it would or wouldn't have on my intake needs.

    Nutritional Totals - 2,387 cal, 155g carb, 107g fat, 230g pro

  19. Day 23

    Weight: 180.4 lbs
    Up 0.3 lbs week-over-week, and 7.7 lbs since my weigh-in on week 1.
    On the 5 of 7 days that I have nutritional data logged for the week, I averaged about 2600 calories. That is less than 100 calories off from the original target intake. Being that I'm still taking in quite a bit of food (for me) on the regular, I'm assuming that the stagnation in scale weight is more of a recomp thing than a lack of progress.


    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Didn't get to sync up with the trainers before getting started today so we reverted back to Stoppani's Shortcut to Size program. We're going to do the first 4 week block and then another 4 week program from the trainers. We gained a good bit of strength the first time around following this one so I'm hopeful to produce similarly positive results.

    For those unfamiliar with it, the last set of each exercise is a rest-pause on weeks 1 & 2. Weeks 3 & 4 are drop-sets instead. The reps go down and weight goes up as you progress through the week (linear periodization).

    Chest, Triceps, Calves
    Bench Press - 4 x 12-15
    Incline Bench Press - 3 x 12-15
    Incline Dumbbell Flye - 3 x 12-15
    Cable Crossover - 3 x 12-15
    Triceps Pressdown - 3 x 12-15
    Lying Triceps extension - 3 x 12-15 (skipped)
    Cable Overhead Triceps extension - 3 x 12-15
    Standing Calf Raise - 4 x 25-30 (skipped)
    Seated Calf Raise - 4 x 25-30

    NUTRITION:
    Pretty satisfied with my meals and subsequent totals for the day.

    Nutritional Totals - 2,720cal, 290g carb, 90g fat, 196g pro

  20. Day 24



    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 2 of the Shortcut to Size program, slightly modded. Lots of volume. You might even say it has all kiiiiinds of volume.

    Back, Biceps,
    Dumbbell Bent-Over Row - 4 x 12-15
    Wide-Grip Pulldown - 3 x 12-15
    Straight Arm Pulldown - 3 x 12-15
    Seated Cable Rows - 3 x 12-15
    Barbell Curl - 4 x 12-15
    Dumbbell Incline Curl - 3 x 12-15 *Subbed in DB Hammer Curls
    One-Arm high Cable Curl - 3 x 12-15 * Skipped due to risk of arm explosion
    Hip Thrust - 3 x 20-30
    Crunch - 3 x 20-30
    Oblique Crunch - 3 x 20-30
    *Didn't have time to hit abs at the gym unfortunately. About to do it now though.

    NUTRITION:
    Very similar to yesterday which I believe to be a good thing. I haven't normalized at this new intake level yet to really draw any conclusions but I feel satiated and I'm about 300 calories below my prior target (which seems to have resulted in some extra fat).

    Nutritional Totals - 2,700cal, 286g carb, 95g fat, 178g pro

  21. Day 25

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing to report.

    TRAINING:
    Rest day, though I did a quick cardio session and some core (glutes, abs & obliques).

    NUTRITION:
    The election is only just behind us and I'm feeling a lot like a politician thanks to my indecisiveness towards nutrition.

    I was talking with one of the trainers and he inspired me to not only stay the course on my intake, but to up the ante based on the gains thus far. Using my most recent weight and tweaking the IF Calc accordingly, that puts me at around 2450 cal / 3275 cal on rest days and workout days respectively.

    Nutritional Totals - 2,475 cal, 139g carb, 129g fat, 212g pro

  22. Day 26

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 3 of the Shortcut to Size program.

    Delts were on fire but they feel fine now so let's assume that it was a good pain. I haven't had quite that much of a pump in them before. Good times...

    On the other hand, my grip was failing way before my traps on the shrugs. I flew through my first set with 90lb DBs but was annoyed with them rubbing on my legs as I went through the motions. The trap bar eliminated that problem and let me load up some extra weight (only did 225 on account of my chick hands though).

    Shoulders, Traps, Calves
    Dumbbell Shoulder Press - 4 x 12-15
    Dumbbell Lateral Raise - 3 x 12-15
    Superset with Tricep Pressdowns
    One-Arm Cable Front Raise - 3 x 12-15 *Subbed in DB Front Delt Raise
    High Cable Rear Delt Fly - 3 x 12-15
    Dumbbell Shrug - 4 x 12-15 *Subbed in Trap Bar Shrugs after first set
    Seated Calf Raise - 4 x 25-30 * Skipped due to time
    Leg Press Calf Raise - 4 x 25-30 * Skipped due to time

    NUTRITION:
    Felt like I was endlessly eating today to hit the new targets. Hopefully I wasn't overzealous but I suppose that time will tell.

    Nutritional Totals - 3,170cal, 354g carb, 116g fat, 213g pro

  23. Day 27

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 4 of the Shortcut to Size program.

    Quads have never had as much of a pump as they did today. Good god, man! I was hobbling off of the leg extension machine like an old man. I didn't get a chance to make it around to the RDLs since I had to get to a meeting, but I'm not sure how much I'd have been able to do anyhow.

    I kept the squats pretty light @ 225x12. I felt like I had a good bit more left in the tank, but I've done this program before and know the pain of blowing my proverbial load too soon. Decided however to do my single leg squats a bit heavier (load per leg anyhow) and did fewer reps; 135x8.

    Quads, Hamstrings, Abs
    Squat - 4 x 12-15
    One-Leg Leg Press - 3 x 12-15 *Subbed in BB Single Leg Squats due to lack of Leg Press
    Leg Extension - 3 x 12-15
    Lying Leg Curl - 3 x 12-15
    Superset this and the extensions
    Romanian Deadlift - 4 x 12-15 Skipped as mentioned above
    Hip Thrust - 3 x 20-30*
    Crunch - 3 x 20-30*
    Plank - 3 x 1 minute

    NUTRITION:
    Dayum am I full... I'll update the numbers below when I finish eating. That is, assuming that I can put anything else down.

    Nutritional Totals - 2,924cal, 330g carb, 83g fat, 233g pro

  24. Quote Originally Posted by loafy777
    Day 27

    DOSING:
    3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 4 of the Shortcut to Size program.

    Quads have never had as much of a pump as they did today. Good god, man! I was hobbling off of the leg extension machine like an old man. I didn't get a chance to make it around to the RDLs since I had to get to a meeting, but I'm not sure how much I'd have been able to do anyhow.

    I kept the squats pretty light @ 225x12. I felt like I had a good bit more left in the tank, but I've done this program before and know the pain of blowing my proverbial load too soon. Decided however to do my single leg squats a bit heavier (load per leg anyhow) and did fewer reps; 135x8.

    Shoulders, Traps, Calves
    Squat - 4 x 12-15
    One-Leg Leg Press - 3 x 12-15 *Subbed in BB Single Leg Squats due to lack of Leg Press
    Leg Extension - 3 x 12-15
    Lying Leg Curl - 3 x 12-15 Superset this and the extensions
    Romanian Deadlift - 4 x 12-15 Skipped as mentioned above
    Hip Thrust - 3 x 20-30*
    Crunch - 3 x 20-30*
    Plank - 3 x 1 minute

    NUTRITION:
    Dayum am I full... I'll update the numbers below when I finish eating. That is, assuming that I can put anything else down.

    Nutritional Totals - 2,924cal, 330g carb, 83g fat, 233g pro
    Wow so you do squats and Romanian deadlifts on shoulder day?? Lol

  25. The perils of copy/paste are hard at work.

    Nice catch man. Thanks.
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