Precursor to my epistane log...

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  1. 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 - ???


  2. 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
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  3. 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!!

  4. 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

  5. *subbed*

  6. 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...

  7. 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.

  8. 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

  9. 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

  10. 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...
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  11. 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!

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

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

    Nice catch man. Thanks.

  21. Day 28

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

    SIDES:
    - While I was hoping to have nothing to report, my overactive mind may be concocting some gyno. Hell... maybe I've always had it as I was definitely a fat kid growing up. In either case, I happened to notice that there is a lump/mass beneath or around the nip on both sides though it's more pronounced on the left. No sensitivity in my nipples or areolas themselves, but depending upon how I manipulate those masses, it can be a bit tender.

    Given that, what do you guys think?
    1. Stay the course as-is and trust the nolva + erase to do their thing in PCT?
    2. Immediately stop cycle and begin PCT?
    3. Add nolva to my current cycle?
    4. Add Erase Pro to my current cycle?
    5. A combination of these?
    6. Quit being a little bitch and get back in the gym?

    TRAINING:
    Rest day.

    NUTRITION:
    As I've reported, eating is a challenge lately. I figured that it would be a cake walk today as I get to consume a staggering 800 calories less than workout days. Nope. Still had to force myself to pack in the last bit.

    Nutritional Totals - 2,392 cal, 104g carb, 140g fat, 200g pro

    NOTE: Added a new pic to the rest (post#3). Despite the difference on the scale, I don't really notice a whole helluva lot of difference visually. Maybe it's just me?

  22. Day 29 (Week 5, Day 1)

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

    SIDES:
    - Regarding the gyno comment yesterday, I definitely don't have anything like what you might see online. As I've done all along though, I want to document EVERYTHING regardless of severity.

    That said, there is in fact a structure under the surface. I can't say that feeling my pecs has ever made it on to my to-do list so I have no idea if it's pre-existing and/or normal. I will continue to monitor the situation and do what I think is needed. In the interim, if anyone has any opinions on the subject then please feel free to voice them here.

    TRAINING:
    Rest day.

    NUTRITION:
    Maybe I'm getting used to the increase or maybe I was just hungry, but today was easier than previous days of eating.

    Nutritional Totals - 2,452 cal, 127g carb, 134g fat, 179g pro

  23. Day 30

    Weight: 182.9 lbs
    Up 2.5 lbs week-over-week, and 10.2 lbs since my weigh-in on week 1.

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

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Week2, Day 1 of Shortcut to Size.
    Decided to up the ante a bit and threw in some light squats between sets instead of just sitting around. 135x12 between sets of flat bench, then 185x8 for all the other chest movements.

    Chest, Triceps, Calves
    Bench Press - 4 x 9-11
    Incline Bench Press - 3 x 9-11
    Incline Dumbbell Flye - 3 x 9-11
    Cable Crossover - 3 x 9-11
    Triceps Pressdown - 3 x 9-11
    Lying Triceps extension - 3 x 9-11 (skipped)
    Cable Overhead Triceps extension - 3 x 9-11
    Standing Calf Raise - 4 x 25-30 (skipped)
    Seated Calf Raise - 4 x 25-30 (skipped)

    NUTRITION:
    Ended up going nearly 2x the fat versus the targets but the overall calories weren't there otherwise. Gotta work on this...

    Nutritional Totals - 3,423cal, 319g carb, 137g fat, 191g pro

  24. Enjoying reading your log, thinking about starting a cycle soon!
    "Never let someone who gave up on their dreams talk you out of yours!"
    "I can accept failure, I cannot accept not trying."

  25. Quote Originally Posted by abovehuman24 View Post
    Enjoying reading your log, thinking about starting a cycle soon!
    Glad to have you. It's always nice to know that other people are getting something out of it. Guess I should probably log the last two days while I'm here...

  26. Day 31

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

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 6 of the Shortcut to Size program.

    Felt pretty damned good strength wise. I was using the 100lb DBs for my SA DB BO Row which for me, is pretty hefty. I didn't add anything in between like I had the day before, but it was plenty taxing as we had some pretty good velocity going with the routine as a whole.

    Back, Biceps, Abs
    Dumbbell Bent-Over Row - 4 x 9-11
    Wide-Grip Pulldown - 3 x 9-11
    Straight Arm Pulldown - 3 x 9-11
    Seated Cable Rows - 3 x 9-11
    Barbell Curl - 4 x 9-11
    Dumbbell Incline Curl - 3 x 9-11 *Subbed in DB Hammer Curls
    One-Arm high Cable Curl - 3 x 9-11
    Hip Thrust - 3 x 20-30
    Crunch - 3 x 20-30
    Oblique Crunch - 3 x 20-30
    * As with last week, I unfortunately didn't have time to hit abs today. I will make up for it tomorrow though which still gives me a day to rest before the second ab day. I also try to think of it in terms of core versus straight up abs.

    NUTRITION:
    Despite the overall calories being a bit light compared to the target, the macros felt appropriate and it was certainly clean. Hell, I made a smoothie that was plenty to hold me over all night. Unfortunately, I also had to put down some chicken breast, veggies, whole grains, etc. That's why I stopped when I did. It was just too much volume. Gotta get more calories in earlier on these days I guess.

    Nutritional Totals - 3,016cal, 379g carb, 87g fat, 215g pro

  27. Day 32

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

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Rest day, but I decided that I'd hit up some cardio and abs (to make up for yesterday). I rode the stationary bike (not recumbent) for about 10 minutes but had to stop on account of my balls going numb. While this seems to happen frequently when I do the bike, it's never a comfortable feeling and I didn't want to mess around with it.

    Trap Bar Deadlifts - 3 x 10 225. Nothing fancy. Wanted a weight that I'd notice at 10 reps but wouldn't prohibit the slams immediately afterward.
    Heavy Rope Slams - 3 x 25
    * These two were superset and completed for speed to get more of a metabolic effect.

    Hip Thrust - 3 x 20-30 * I did these at 135 for sets of 8. I've only just started to incorporate these and never with the bar so I wanted to break myself in easily to hopefully save some nasty bruising around my Netherlands.
    DB Crunch - 3 x 20-30 * Sets of 12-15 instead.
    Oblique Crunch - 3 x 20-30 * Subbed in some Planks and Pallof Presses instead.

    NUTRITION:
    Though it wasn't a true rest day in every sense of the word, my nutrition was catered to that notion. So less overall calories and a macro split consisting of fewer carbs and more [good] fats, just as I would on a rest day.

    Nutritional Totals - 2,451cal, 145g carb, 112g fat, 207g pro


    ADDITIONAL RAMBLINGS:
    Weighed myself again just for the hell of it. I know from past experience that my weight fluctuates a decent amount throughout the week which held true again today. I was a bit over 184.

    I setup my exit comp for Monday the 26th. Pounds of mass have definitely been added but the trick is ensuring that it's the right kind of mass. I'm certainly not in the same hemisphere as terms like ripped or shredded as you have seen in the pics and that makes it difficult for me to give you guys a good guess. Not sure what to expect honestly but that's the beauty of the calipers. Either way I will keep you guys posted.

  28. Day 33

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

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 7 of the Shortcut to Size program.

    Delts were on fire again. Felt a bit like I was stabbed and they forgot the knife in there. Okay. You caught me. I have no idea what that would really feel like, but it was more than apparent to me that I was in the midst of a shoulder workout.

    Shoulders, Traps, Calves
    Dumbbell Shoulder Press - 4 x 9-11
    Dumbbell Lateral Raise - 3 x 9-11
    One-Arm Cable Front Raise - 3 x 9-11 *Subbed in DB Front Delt Raise
    High Cable Rear Delt Fly - 3 x 9-11
    Dumbbell Shrug - 4 x 9-11 *Subbed in Trap Bar Shrugs
    Seated Calf Raise - 4 x 15-20
    Leg Press Calf Raise - 4 x 15-20 * Skipped due to lack of leg press (BOOO!)

    NUTRITION:
    A buddy of mine was in from out of town so we went to watch some Thursday night football. Considering that nugget of info, I'd say I did pretty damned well as I was left to the mercy of the menu.

    Nutritional Totals - 3,136cal, 241g carb, 163g fat, 184g pro

  29. Day 34

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

    SIDES:
    - Nothing noteworthy.

    TRAINING:
    Day 8 of the Shortcut to Size program...

    ...is what this was supposed to be. Unfortunately I had/have a ton of stuff going on at work and in addition had to move back to my old building. All of that translates to skipping leg day (which I actually like doing so this pisses me off even more).

    Quads, Hamstrings, Abs
    Squat - 4 x 9-11
    One-Leg Leg Press - 3 x 9-11
    Leg Extension - 3 x 9-11
    Lying Leg Curl - 3 x 9-11
    Romanian Deadlift - 4 x 9-11
    Hip Thrust - 3 x 20-30*
    Crunch - 3 x 20-30*
    Plank - 3 x 1 minute


    NUTRITION:
    Since I hadn't planned on skipping the gym, I ate as though it were a workout day. Again, this is less than ideal but also not my first choice of how the day would go.

    Nutritional Totals - 3,192cal, 331g carb, 117g fat, 217g pro

  30. Day 35

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

    SIDES:
    - I've noticed for a while now that I can actually remember my dreams. This is pretty significant for me as that isn't something I typically have been able to do since I was young(er). I'm hoping that it persists after the epi as I'll miss this "side".

    TRAINING:
    Rest day.

    NUTRITION:
    Meh. Needed more protein and less fat.

    Nutritional Totals - 2,404 cal, 74g carb, 170g fat, 154g pro
  

  
 

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