LOG: Ostanish(Osterine) Cutting cycle

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  1. LOG: Ostanish(Osterine) Cutting cycle

    Cycle: Osterine 6 weeks @ 20mg/day
    Starting week 2 or 3. Formastane for estrogen control

    Post cycle: 4 weeks Erase and DAA

    Goal: Cutting or Recomp, while increasing strength.

    Diet: Carbnite diet, basicallly a cycled keto diet. 6 1/2 days keto and 1/2 day reload. 2500-2700 kcal/day.

    Current Stats: 5'10"
    18.5% bodyfat

    Day 1:
    chain suspended squats 135x10 225x8 315x5 405x3 455x1 500x1 545xmiss
    Pause squats with safety squat bar 150x5 250x5 330x4 350x4 (3 sec pause)
    Wtd sit up 5x8
    Glute ham raise 3x12
    glute ham raise 3x10 plus bands
    plank 3x1min
    quad ext 200x20 200x20 230x20 230x20 250x20 250x20

    Day 2: Wide grip max bench 135x10 225x10 275x5 315x3 365x1 405x1 415x1 425xmiss
    Incline hammer strength press 2platesx2x12 3platesx2x10 4plates 3x10 5platesx6 3plates-2plates drop set
    Pull ups 6x12
    Tbar row 1platex20 2platex20 3platex20 4platex20 5platex12
    1 arm lat pull down 4x8

  2. Day 3

    smith military press 205x12 275x10 315x10 335x10 365x4 315x6 225x12 135x10
    Lateral raise 40x10 50x10 60x8
    Db Curl 30x12 40x10 45x10 50x10 55x10 60x10 65x8
    Face pull 80x15 90x10 100x10 120x10 130x10 140x10
    wide spider curl 70x4x10
    db tri ext 100x3x10
    jm press 135x15 225x10 225x10 135x20

    Cardio: 15 min.

  3. Day 4

    Box Squats with heavy band tension (200lb top) 10x2 @ 275 bar weight
    Deadlift 365 +40lb chain and 100lb band tension 10x1
    Pause squat (3-5 sec.) 135x8 225x7 225x7 275x6 275x6 275x5
    Wtd sit up 45x5x10
    Glute ham raise 4x15
    ham curl 3x 1min.

    Explosiveness is improving still waiting on strength gains, work capacity has improved.

  4. Day 5

    Behind the neck push press 135x5 185x5 205x5 225x2 245x1 275xmiss 135x5
    Pull up 7x12
    curl 45x20 65x20 85x20 105x15 125x5x12
    front raise 15-20-25x10 giant set 30-35-40x10 50-55x10
    lateral 30-40-50x10 55x10
    cable fly 5x15
    db fly 1x20
    rear delt raise 20-30-40-50-60x10

  5. Increased anaerobic endurance today, everything felt light. Also I noticed much less DOMS, than usual.

  6. Great bench numbers. I'm interested to see what an Osta cycle does for a powerlifter. Subbed.

  7. Subbed.

  8. Day 6
    Cable crunches 100-150lbs 5x12-15
    Quad ext 4x12-15
    ham curl 4x10
    Single leg leg press 1p-4plates 6x10-12

    Box jump 24" x3 26"x3 28"x3 30"x3 40"x3 40"x3
    Box jump +70lbs 24"x3 26"x3 28"x3 30"x1
    1 leg box jump 30"x3x2
    Depth jump 24" 3x1
    Depth jump 30" 5x1 jump tuck
    Depth jump 30" 5x1 long jump
    15min Rowing approx. 3000 meters

    Felt pretty good today, just wanted to play around a bit in the gym. I hit up some plyo jumping to help me get my leg strength back on point, everything went well and my knees are still intact. A good day overall. Definitely felt good on the jumping, even the single leg stuff which I have never done before.

    Osta is making my joints feel great, I usually get a nagging shoulder or bicept tendon here or there and I can honestly say my whole body feels strong and recovered, defititely a big positive to the heavy lifter.

  9. Day 7 Rest

    Day 8

    4" block pull 315x3 315x3 405x1 405x1 455x1 495x1 545x1 585x1 635xmiss
    pause squat 135x5 225x5 225x5 275x5 315x5 365x5 (3-5 sec. pause)
    Box jump
    Single leg 18"x3x3
    Box jump 20-24-26-28-30-34-40-x3
    wtd (50lb) 28-30" x3x3
    depth jump 24"x10

    Glute ham raise +25lb plate 5x12
    Reverse hyper ext. 1platex2x12 2platex2x10 3platex2x10
    cable abs 100-150lb 4x10-12

    Pulling didnt go the best today, but strangely that seems to be a bad spot in my deadlift at 4" or so, but its only training. Pause squats are getting better, definitely getting my legs to respond. Explosive power is up, box jumps and plyos are going great.

    Muscles seem to be fuller, despite being 7 days carb depleted. No delayed onset soarness from saturdays training, Im feeling healthy in the joints, that alone makes the Osta worth it to me.

  10. http://www.youtube.com/watch?v=sSk_d...qNacLI5CIR6O5g older vid hitting a box squat around 255 at the time.

  11. Current weight: 236

  12. Day 9

    weight: 236

    Pin Press (2-3" off chest)with full stop 135x10 225x5 315x3 365x1 385x1 405x1 425x1 435x1 455x1
    Incline hammer strength machine 1plate 2x20 2platex2x15 3platex3x10 2platex1x12
    Single arm lat pull down 150x6x10
    close grip smith machine press 135x20 225x15 275x10 315x4x10 225x15
    pull ups 6x10

    Felt really strong for this workout, definitely starting to feel some strength kick on, the pin press went great for me today. I cant wait to see my numbers at the end of the cycle.

  13. day 10

    Bench press for time 135x 2min. (recovery)
    Single DB Overhead press 80x1 100x1 120x1 130x1 (mimicks strongman circus db)
    lateral raise 35x10 45x10 50x10 55x10 60x10 65x10
    cable ext 5x30 (recovery)
    Front raise 30x10 35x10 40x10 45x10 50x10 60x8 70x6
    smith upright row 135x15 185x10 205x10 225x3x10
    oly bar curl 65x20 95x12 145x10 165x10 185x8 185x8 205x6 205x6
    face pull 80x20 100x12 120x12 130x10 140x10 150x10 80x20
    db hang curl 30x10 35x10 40x10 45x2x10 35x10 25x3x15burn out

    Eliptical 20min

  14. Day 11

    Speed Squat
    Box squat + (200lb band tension) 295x10x2
    DL+65lb chain+100lb bands 315x4x1 405x6x1
    Pause squat (5sec) 135x5 225x2x5 275x2x3
    Depth jump 28" 12x1
    Wtd cable abs 100x2x10 120x2x10 130x2x10
    GHR 2x20 2x12
    hamtractor 8x10 short rest periods

    weights moved fast today, despite a lot of volume. I feel like I could train everyday.

  15. Subbed curious on this..price seems too good to be true

  16. Quote Originally Posted by JoeySon View Post
    Subbed curious on this..price seems too good to be true
    I thought so too, but I wanteed to give it a shot. Thats another reason I wanted to log it too, if the stuff is bunk, I am gonna post if for all to see.

  17. Day 12
    Rest day

  18. Day 13

    Log Press 80x10 130x5 170x5 200x3 220x1 250x1 260x1
    Military press 225x10 245x8 275x5 315x3 335x1 350x1
    Dips +45lb 8x10 short rest periods
    Hammer strength incline 2platesx2x12 3platesx4x10
    DB curl 35x12 40x10 45x10 50x10 55x8 60x6
    seated row 240x15 270x15 300x6x10
    rear delt raise 40x10 45x10 50x10 55x10 60x10

  19. Day 14 Rest 237
    Carb LOAD!!!

  20. Day 15

    Safety Squat Bar box squat+105 chains 150x5 240x5 330x3 420x1 440x1 470xmiss
    8" block pulls 135x10 315x5 495x3 585x3 675x2 315x10
    SSB Pause squat 5 sec. 240x3 240x3 330x3 330x3 330x3
    Reverse hyper 1px2x15 2px4x10
    GHR 3x20
    Box Jump 24"x3 28"x3 30"x3 36"x3 38"x1 40"x3x1 44"x1 46"x1 48"miss
    Isometric Abs 4 sets

    Eliptical 20 min

    Strength is on the rise, body seems to be healing much faster.

  21. Day 16

    weight 239 still working off the carb up

    close grip bench 135x10 225x8 315x3 365x1 405x1 420x1 (5lb pr) 425xmiss
    wtd pull up 45x6x10 3x10 bodyweight
    fly 35x20 50x12 70x12 80x12
    jm press 135x3x12 185x2x10
    kettlebell tri ext 24kilox5x10

  22. Day 17 Wt 239

    24 hour fast today, ended at 8:00 after my workout

    Barbell curl narrow 45x20 65x15 85x15 105x12 115x4x12 105x10 85x10 65x10
    Incline press 135x5x20 (recovery)
    front raise 20x15 30x15 35x10 40x10 50x10 55x10 60x8
    lateral 30x12 35x10 40x10 50x10
    face pull 120x4x12
    face pull row 100x4x20
    spider curl 35x2x12 40x2x12
    hammer curl 3x15
    banded skull crusher 60x10 70x3x10

  23. Day 18

    wt: 237

    Box Squats plus (200lb band tension) 315x8x2
    DL plus (150lb band tension) 365x10x1
    Reverse hyper 1platex2x15 2platex2x10 3platesx2x10
    GHR 6x12
    Cable abs 100x4x15
    quad ext single leg 150x4x15

    Cardio: 15min.

    Recovery has been good still, I am trying to dial in my calories to get the best result. I have just started a form of intermittent fasting, (doing 1 24hour fast per week), to test how my body does with it. I tolerated my fast on wednesday fairly well, no headaches or anything, so I will give it a month and see how it does for me.

  24. Day 19

    wt: 238

    Rest day, may go for a walk later and Im gonna hit the foam roller.

  25. Day 20

    Behind the neck push press 135x5 185x3 225x1 245x1 255xmiss 225x1 135x5 135x5 135x5
    pull ups 10x10
    hammer strength row 2platex2x12 3px2x10 4px10 4p+25x2x8
    Hammer strength military 2platex12 3px10 3p+25x8 3Px10 2Px12
    close grip bench 225x10 245x10 275x8 315x2x6 225x6 135x10
    front raise 30x1 35x10 40x10 45x10 50x10 55x8
    hang curl 30x2x10 35x2x10 40x10 45x8 45x8 50x8 55x8

  26. Day 21 REST Wt: 236

  27. Any noticeable body comp?

  28. Quote Originally Posted by JoeySon View Post
    Any noticeable body comp?
    Body fat Is the same since I last had it done a month ago, and I am up 4lbs since that test so, I gained around 3lbs of lean mass. Not too shabby, I am gonna cut the calories a bit more and see how that goes. Also I am doing one 24hour fast per week as well.

  29. Day 22
    Wt: 244 (post carb up bloat) haha

    Touch and go box squat 135x10 225x5 315x3 405x1 455x1 505x1 525x1 545x1 555xmiss
    pause squat 5 sec. 145x5 195x5 235x5 285x5 345x5
    Box jump 24"x5 28"x5 30"x3 36"x3 40"x3 44"x1
    Depth jump 28" 8 jumps
    ghr +25lb 5x10 bodywt 1x20
    reverse hyper 4x15
    quad ext 5x20
    wtd abs 1x15 4x8 2x15

    Killing it in the gym good agression levels, and my squat is coming back.

  30. Day 23
    Wt: 240

    Floorpress 135x10 225x8 315x3 365x1 405x1 430x1 445x1 455x1 P.R. (30lb pr!!)
    Wtd Dips 6x10X100lb
    Dips 3xmax reps
    Pull ups 4x10
    seated row 1px20 2px20 3px15 3px15 3p+25x12 3p+25x12
    cable fly 4x12

    cardio: Rower 12min.


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