Dipping my toe in with Sup3r-1

[eireog007]

Ok so I started my first cycle this week and the first pill has entered my system so full steam ahead.

My cycle will be as follows.

Diet
Calories set to maintenance with 4g protein per kg of body weight and equal amount of carbs and the remainder in healthy fats.

Training
I'm going to follow a German Volume Training cycle for the duration of my cycle and pct.

Day 1 - Chest & Back
Day 2 - Biceps & Triceps
Day 3 - Legs & Abs
Day 4 - Rest
Day 5 - Repeat

On cycle i will follow a 10x10 routine and during pct a 10x6 allowing me to raise the weight used to help maintain any and all gains.

Supplements

Sup3r-1 - 220/330/330/330/330/330
Blockade - 6 tabs per day
Vitamin D - 2 tabs per day
Fish Oil - 2 tabs per day
Joint Support - as needed
Creatine/Whey/Casein/Fat Burner

Clomid - 50/50/25/25
Post Cycle 3X - 4 tabs per day
Vitamin D - 2 tabs per day
Fish Oil - 2 tabs per day
Joint Support - as needed
Creatine/Whey/Casein/Fat Burner

I'm starting out at 5"9, 180 lbs and around 12/13% body fat. I'm looking to recomp with around 8lbs mucle mass increase and 4lbs fat loss. Wish me luck.
Also posted this in the supps forum but realizing that may be the wrong place for it now. If I'm wrong for double posting admins please remove the other one as opposed to this one if that's possible.

 

[eireog007]

Day 1:

Bench Press (10x10)
Wide Grip Pull-Ups (10x10)
Incline Dumbbell Fly's (3x12)
Seated Cable Rows (3x12)
Weighted Cable Crunches (3x15)

Its my first time using GVT as a training method so its been a bit of a guessing game to find the best weight to use for each of the 10x10 exercises.
Obviously no physical changes to report so far other than possible heartburn which may have absolutely nothing to do with the Sup3r-1.
Onto Arms & Shoulders next.

 

[eireog007]

Day 2:

Close-Grip Bench Press (10x10)
Preacher Curls (10x10)
Arnold Press(3x10)
Bent Over Dumbbell Flys (3x10)
Lateral Dumbbell Raise (3x10)

Same as yesterday I am having to experiment to find the optimal weight to challenge me at 10x10. I will need to raise the weights for the next arm session as it was not overly taxing to complete today.
Still no physical changes to report so far.
Onto Legs & Abs. Also hoping to have some before photos up in the next day or so.

 

[eireog007]

Day 3:

Back Squats(10x10)
Lying Hamstring Curls (10x10)
Standing Calf Raise (3x10)
Seated Calf Raise (3x10)
Weighted Cable Crunches (3x15)

Definitely a more challenging workout today which is most likely down to more accurately selecting the appropriate weights for the 10 set exercises.
Have yet to notice any real side effects yet, either good or bad.

 

[paul56778]

GVT causes major DOMS, for me, I rarely use it but have combined it with super sets to save time e.g. 10 sets of 10 leg press with 10 sets of seated calves, jumping between two exersizes with no rest.

 

[paul56778]

based on your weight and activity levels what is your maintenance calories?

Mine is around 2900-3100Kcals per day.

 

[eireog007]

based on your weight and activity levels what is your maintenance calories?

Mine is around 2900-3100Kcals per day.

My best estimate has my maintenance calories at 3050.

 

[paul56778]

Do you use cardio for extra calorie burning / fat loss,

I have run cuts with and without cardio and had similar results, i feel its mainly down to diet, e.g. cardio is only performed for 1-2 hours of your day when what you eat is for around 12-14 hours of the day.

 

[eireog007]

Do you use cardio for extra calorie burning / fat loss,

I have run cuts with and without cardio and had similar results, i feel its mainly down to diet, e.g. cardio is only performed for 1-2 hours of your day when what you eat is for around 12-14 hours of the day.

I have some cardio involved bringing the dog out for a run every morning but other than that i limit my cardio to 10 minutes of tabata style intervals after weights.

 

[paul56778]

LISS cardio is what i used fasted for my last summer cut, incline treadmill @ 3-mph for 1 to 1 hour and 30 minutes every day for 6 weeks straight. I hated it towards the end, dropped it completely upped calories by 300-400 per day and continued to lose body-fat for 2-3 weeks of no cardio.

 

[eireog007]

LISS cardio is what i used fasted for my last summer cut, incline treadmill @ 3-mph for 1 to 1 hour and 30 minutes every day for 6 weeks straight. I hated it towards the end, dropped it completely upped calories by 300-400 per day and continued to lose body-fat for 2-3 weeks of no cardio.

Yeah I'm not a big fan of LISS I think you end up costing yourself muscle mass in the long term. HIIT is a much better method for me.

 

[eireog007]

Day 4:

Rest Day

Day 5:

Bench Press (10x10)
Wide Grip Pull-Ups (10x10)
Incline Dumbbell Fly's (3x12)
Seated Cable Rows (3x12)
Weighted Cable Crunches (3x15)

Upped the weights for both the main lifts today and it was definitely a more challenging workout.

Also because of a timing mix up i will have to shorten my cycle by a week either by upping the dosage to use up my stash or by holding onto whats left over.

 

[paul56778]

Yeah I'm not a big fan of LISS I think you end up costing yourself muscle mass in the long term. HIIT is a much better method for me.

The body ends up loosing weight / muscle to be able to deal with endurance,

 

[paul56778]

Punch bag HIIT is what i like most.

 

[eireog007]

Day 6:

Parallel Bar Dips (10x10)
Preacher Curls (10x10)
Arnold Press(3x10)
Bent Over Dumbbell Flys (3x10)
Lateral Dumbbell Raise (3x10)

Decided to switch my triceps exercise from close grip bench press to dips as i feel them working better.

 

[eireog007]

Day 7:

Back Squats(10x10)
Lying Hamstring Curls (10x10)
Standing Calf Raise (3x12)
Seated Calf Raise (3x12)
Weighted Cable Crunches (3x15)

Increasing the weight for all exercises here based on the last leg workout so everything is ticking over.

Noticed a lack of energy today but I'm putting that down to a late night out with friends.

 

[eireog007]

Ok been offline for a while here is the update

Day 8:

Rest Day

Day 9:

Bench Press (10x10)
Wide Grip Pull-Ups (10x10)
Incline Dumbbell Fly's (3x12)
Seated Cable Rows (3x12)
Weighted Cable Crunches (3x15)

Day 10:

Parallel Bar Dips (10x10)
Preacher Curls (10x10)
Arnold Press(3x10)
Bent Over Dumbbell Flys (3x10)
Lateral Dumbbell Raise (3x10)

Day 11:

Back Squats(10x10)
Lying Hamstring Curls (10x10)
Standing Calf Raise (3x12)
Seated Calf Raise (3x12)
Weighted Cable Crunches (3x15)

Day 12:

Rest Day

I have upped the weights across all lifts again which has been great to see.

Also definitely experiencing the lethargy side of this ph, I have been absolutely shattered at times during the day, on the up side I have gained 3lbs so far while at the very least not having gotten any softer around the middle.

 

[paul56778]

Ok been offline for a while here is the update

Day 8:

Rest Day

Day 9:

Bench Press (10x10)
Wide Grip Pull-Ups (10x10)
Incline Dumbbell Fly's (3x12)
Seated Cable Rows (3x12)
Weighted Cable Crunches (3x15)

Day 10:

Parallel Bar Dips (10x10)
Preacher Curls (10x10)
Arnold Press(3x10)
Bent Over Dumbbell Flys (3x10)
Lateral Dumbbell Raise (3x10)

Day 11:

Back Squats(10x10)
Lying Hamstring Curls (10x10)
Standing Calf Raise (3x12)
Seated Calf Raise (3x12)
Weighted Cable Crunches (3x15)

Day 12:

Rest Day

I have upped the weights across all lifts again which has been great to see.

Also definitely experiencing the lethargy side of this ph, I have been absolutely shattered at times during the day, on the up side I have gained 3lbs so far while at the very least not having gotten any softer around the middle.

Good progress, thanks for updates.

 

[Volvo140G]

How's this workin out?