[log] Reconstructing the Baws with Epi/ Tren/ Stano

smshannon001

smshannon001

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I am about 2 weeks post-bodybuilding competition (avitar picture @ 80.2kg, down from 94kg) and my goal now is to get my strength back and lean bulk with Epi, Tren, and Stanodrol** for the next 6 weeks.
I have been overseas for almost 2 years now and have gotten used to measuring and lifting in grams/kilograms but I will be in a gym with good ole' pounds now (so bear with me if there are some fairly high rep ranges at first because i converted them incorrectly in my head!)

I have had shoulder surgery and upper arm (humerus) surgery, both on my left side. Pressing movements can be a bit painful at times but I'm going to be doubling up on my fish oils and adding in IML IronFlexRX.

Recently my right elbow has been sore (which I contribute to an over zealous set of Lying T Bar rows when my gym got a new machine). Its been giving me issues for 8 weeks now and I wasn't able to rest it much during contest prep; however, the last 2 weeks I've taken it easy on all pulling movements and yet today, as I was shooting hoops outside my house, I felt the pain come back again. It is only noticeable during active contraction and post workout. Any thoughts?

**I am considering buying another bottle of Stano to run it at 750mg the entire 6 weeks, however it is really only in the cycle to combat lethargy and aid in any re-composition that happens.

CYCLE DETAILS:
BEGINNING June 27, 2013!


PH/DS

Epi 40/40/40/40/50/50
(methylstane by black dragon nutrition)
Tren90/90/90/90/90/90
(tren elite by elite formulations
Stan600/600/600/600/600/750
(stano elite by elite formulations)

Support
Inhibit P 2x daily
P-5-P 50mg 2x daily
Cycle Armor (lecheek) 2x daily
Silymarin 300mg 1x daily
Hawthorne 300mg 3x daily
Taurine 3-5g pre workout

Basic
BCAA 10g 2-3x daily
Ironflex RX (IML) 2 caps 2x daily
Orange Triad 2 caps 3x daily
Fish Oils 3g 3x daily
Whey 30g 2x daily
Elite XT before bed

New Additions
Vanadyl Sulfate 10mg post workout
Alpha Lipoic Acid 300mg post workout

PCT
Clomid 50/50/25/25/12.5/--
Erase 00/25/50/75/50/25
Endosurge Turbo 6/6/6/6/-/-/
Natural T --/--/--/4/4/4
D-AA 3g/3g/3g/3g/--/--

Insurance
Formestane
Anastrozle

Extra Fun (purchased, yet undecided)
T3
DCP 2.0
Bulbine

Training
workout routines will be posted daily if possible (with sets/reps/load if i have time)
First 3 weeks: 2 on 1 off 3 on 1 off
Last 3 weeks: 3 on 1 off
PCT: 3 on 1 off OR Layne Norton's PHAT
Split 1:
1. squats/quad dominant leg day
2. arms/abs/forearms
off:cardio/abs/calves
3. chest
4. deadlifts/ back and hamstrings
5. shoulder/abs
off:cardio/abs/calves

Split 2:
1. Legs (squats)
2. Back and Bis, calves (back width)
3. Chest (presses) and Shoulder (raises)
off: cardio/calves/abs
4. Legs (deads)
5. Back and Bis, calves (middle back)
6. Shoulders (presses) and Chest (flys), tris
off: cardio/calves/abs

Working Sets/Reps:
Compound movements 4x 5-8
Aux/assistant movements 3-4x 8-12

Misc. Exercise
Hill Sprints, Short Jogging (<2miles), AM/PM Walks 14-15min/mile

Diet
will be posted on a regular basis with macro breakdown, total calories, food types, typical meals, etc
most meals will be weighed as soon as i get a new digital scale

Here is a link to my Pre-Log Thread. (also in my signature)


FEEL FREE TO ASK ANY QUESTIONS AND LEAVE ANY SUGGESTIONS!
 
smshannon001

smshannon001

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smshannon001

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smshannon001

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Day 1
Diet will be a little different for first few days as I'm back in the USA and have access to good beef, FINALLY!!!

Had a slight headache after the second tren dose, but I was not drinking enough water!

Diet (not including protein shakes)
Calories: 2800
Pro: 245g
Cho: 262g
Fat: 87g


1 small steak Beef, steak, fried, lean only eaten


2 tablespoon Barbecue (bbq) sauce


2 tablespoon Barbecue (bbq) sauce


1 medium steak Beef, steak, fried, lean only eaten


2 large egg(s) Eggs, fried, with nonstick spray


1 medium steak Beef, steak, fried, lean only eaten


6 ounce(s) cooked, no bone Beef, steak, grilled or broiled, lean only eaten


½ piece (1/12 of 2-layer cake) Cake, white, with icing, homemade or purchased


1 large egg white Eggs, white only, raw


½ cup, sliced Cucumber, raw


½ cup, sliced Cucumber, raw


½ cup, sliced Cucumber, raw


¼ medium pepper (2-3/4" long, 2-1/2" across) Green bell pepper, cooked (no salt or fat added)


½ cup Green bell pepper, cooked (no salt or fat added)


2 tablespoon Italian dressing, reduced calorie


½ cup Green bell pepper, cooked (no salt or fat added)


½ cup, pieces or slices Mushrooms, raw


½ cup Lentils, cooked (no salt or fat added)


1 cup Lettuce, green or red leaf


½ cup Lentils, cooked (no salt or fat added)


¾ cup, regular or quick Oats, uncooked


¼ cup Red bell pepper, cooked (no salt or fat added)


½ cup, pieces or slices Mushroom, raw


¼ cup Red bell pepper, cooked (no salt or fat added)


½ medium pepper (2-3/4" long, 2-1/2" across) Red bell pepper, cooked (no salt or fat added)


½ cup Rice, brown, regular, cooked (no salt or fat added)


1 medium (2-1/4" to 3" across) Potato, baked (no salt added), peel eaten


½ cup Rice, brown, regular, cooked (no salt or fat added)


1 medium whole (2-3/5" across) Tomato, raw





1 1 link (5" long) Sausage, Italian











2 cup Spinach, raw




IN ADDITION TO DIET (not included in macros)

30g whey as a snack between breakfast and lunch
30g whey post workout


Training: Chest

Dbell Bench
45x15
65x12
80x10
90x8
95x8

Leverage Chest Press
90x15
140x10
180x5
180x5 dropset to 90

HS Incline
130x15
180x10
180x10
180x10


Cable Crossover (different weight measurements than my previous gym)
23x20
28x15
28x15

Low Cable Fly 3x15x15

Inc Dbell Fly 2x35x15
compound set with Low Dbell Fly 2x20x15


All weights on machines/Hammer Strength/leg presses will be entered as total weight, not each side.

Dumbbell movements will be entered as each dumbell (ie Alt. Dumbbell Curl 3x25x10 means: two 25lb dumbbells for 3 sets of 10 reps)

Cable movements will be entered as whatever weight is labeled where its pinned. Movements using 2 separate cable attachments will be entered like dumbbells.


Notes
took 10mg vanadyl sulfate and 200mg ALA post workout and ate some red velvet cake in celebration of the cycle starting haha
 

Redsox

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How much was it for the tren/epi/ stamp in dollars?
How many bottles of each do you have?
 
smshannon001

smshannon001

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How much was it for the tren/epi/ stamp in dollars?
How many bottles of each do you have?
ill have to go through my email archives to answer this haha!

Tren-Elite 10mg /90 count was on sale for $25 and i got 2 bottles (actually tried to get 2 more but used an international credit card and it got cancelled so gotta order 1 more bottle to finish the cycle)
T-Var by LGI $28 15mg/90count, 1 bottle (same compound as tren elite)
Stano-Elite ($27) 2 bottles 150mg/90 count
Methylstane 2 bottles 10mg/90 count $23 (picked up a bottle of Epi-Xtreme for $20 in case I want to up the dose)

i have a little stockpile of random ph/ds that ive collected over the last 2-3 years
 
smshannon001

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Day 2

Diet:
Calories: 2500
Pro: 220g
Cho: 280g
Fat: 53g


Breakfast






lunch






dinner
6 ounce(s) cooked, no bone Chicken, breast, boneless, skinless, roasted, grilled, or baked

½ burrito Burrito with chicken, rice, and cheese (Fiesta Burrito)
1 medium steak Beef, steak, fried, lean only eaten
6 ounce(s) cooked, no bone Chicken, breast, boneless, skinless, roasted, grilled, or baked
½ cup, sliced Cucumber, raw
1¼ medium potato (5" long) Sweet potato (yam), baked (no salt added), peel eaten
4 floweret Broccoli, fresh, cooked (no salt or fat added)
¼ cup Spaghetti sauce (marinara), meatless
2 large egg(s) Eggs, fried, with nonstick spray
½ cup, sliced Cucumber, raw
1 medium potato (5" long) Sweet potato (yam), baked (no salt added), peel eaten
½ cup Green bell pepper, cooked (no salt or fat added)
½ cup Green bell pepper, cooked (no salt or fat added)
7 cherry tomato Tomato, raw
½ cup, pieces or slices Mushroom, raw
½ cup Lentils, cooked (no salt or fat added)
¾ cup, regular or quick Oats, uncooked
½ cup Red bell pepper, cooked (no salt or fat added)
½ medium whole (2-3/5" across) Tomato, raw
½ cup Rice, brown, regular, cooked (no salt or fat added)
½ cup Rice, brown, regular, cooked (no salt or fat added)
Additional
30g whey post workout
ill also have 30g Elite XT with 1 TBSP natty PB before bed to get the calories up a little bit


Training: Back and Hamstrings
Barbell Row
95x15
135x15
185x8
195x8
205x7

Deadlifts (not tryin to kill myself since its been a while since ive deadlifted hard)
135x15
225x12
315x7
356x5
415x1
315x7

RDL
185x12
185x12

Lying Hamstring Curl (havent used this machine in 2 years!)
105x8
105x7
95x10

Seated Ham Curl
140x12
160x12
180x10

HS Front Lat Pull Down
100x15
190x10
190x10
240x6

Wide Grip Lat Pull
185x12
205x10
205x10

One Arm Dbell Row
65x15
85x12
95x10
was ready to go but my little sister wanted to stay a little longer so i did one more exercise
Dbell Bent Over Lateral Raise 3x40x15


Notes:

No headaches today (went to the store and bought ten 1Gal jugs of water to make sure I'm stayin' hydrated)

Really tired in the afternoon but I attribute it to my 23 hours of traveling from Tuesday-Wednesday!

rep ranges for assistant moves will drop and weights will go up next week, just getting a feel for my new split and new gym
 
smshannon001

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update:

feeling like its easier to get a pump when flexing/posing
i feel "tight" quickly

this could be attributed to the vanadyl and ALA taken post workout helping with puttin those carbs in the right places!


i found some P-Slin in the bottom of a box when i was cleaning today! will probably save it for after PCT and continue with the vanadyl/ALA combo for now
 
smshannon001

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Day 3

Training: Shoulders/Abs

Seated Dbell Press
45x15
65x12
75x12
85x10
85x10

Seated Side Raise*
3x40x15 (forced reps from 10-15)
compound set with Alt Front Dbell Raise 3x45x12

Seated Alt Front Dbell Raise 3x30x12
compound set with Plate Side Raise 3x25x15 (forced reps from 10-15)

HS Sho Press
100x15
150x12
170x8
170x8

Ab Crunch Machine (hands over head) 3x80x30

Decline Weighted Twists 3x30x25


*my surgically repaired shoulder "clicked" or "cracked" pretty hard on the seated side raise near the front and there is a little tenderness in my front deltoid, but tomorrow is an off day and then Quads/Squats the next day so it should have a few days to recover
 
Zach Strom

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I'm in for this dude. I think I have the worst PCT luck right now. I broke up with my girlfriend of 3 years and now i'm 2 days into clomid. I'm waiting for those clomid blues to turn me into an over-emotional wreck haha it's gonna happen
 
smshannon001

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I'm in for this dude. I think I have the worst PCT luck right now. I broke up with my girlfriend of 3 years and now i'm 2 days into clomid. I'm waiting for those clomid blues to turn me into an over-emotional wreck haha it's gonna happen
hey bro thats bad news! just keep re reading your signature and youll get through it...

remember friends may come and go but 200lbs is always 200lbs!
 
smshannon001

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Day 3

cooked dinner at my dads house, since ive been abroad for 2 years i combined some arabic and indian cuisines and made some pretty bomb food for dinner!

Diet:
Calories:2800
Pro: 251g
Cho:291g
Fat:68g

Breakfast Lunch Dinner Snacks
06/29/13 7 ounce(s) cooked, no bone
Chicken, breast, boneless,
skinless, roasted, grilled, or
baked
1 medium steak Beef,
steak, fried, lean only eaten
7 ounce(s) cooked, no
bone Beef, steak, grilled or
broiled, lean only eaten
1 tablespoon Peanut butter
1 cup, sliced Cucumber,
raw
½ cup, sliced Cucumber,
raw
1 small pita (4" across)
Bread, pita
2 large egg(s) Eggs, fried,
with nonstick spray
½ cup Green bell pepper,
cooked (no salt or fat
added)
1 medium pita (5-1/4"
across) Bread, pita, 100%
whole wheat
¼ cup Granola, homemade ½ cup Lentils, cooked (no
salt or fat added)
1 cup, sliced Cucumber,
raw
½ cup Greek yogurt, plain,
fat free
¼ cup Red bell pepper,
cooked (no salt or fat
added)
4 tablespoon Hummus
½ cup Green bell pepper,
cooked (no salt or fat
added)
½ cup Rice, brown, regular,
cooked (no salt or fat
added)
¾ cup Lentils, cooked (no
salt or fat added)
¾ cup, pieces or slices
Mushroom, raw
2 small potato Sweet potato
(yam), baked (no salt
added), peel eaten
2 large slice (1/4" thick)
Onion, fresh, cooked (no
salt or fat added)
½ cup, regular or quick
Oats, uncooked
½ cup Red bell pepper,
cooked (no salt or fat
added)
1 cup Rice, white, regular,
cooked (no salt or fat
added)

Additional:
30g whey


Tomorrow is an off day, ill be going to see grandma and hanging out with a few friends i havent seen in years. Then back to business Monday with Quads!
 
Axillist

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remember friends may come and go but 200lbs is always 200lbs!
I love that quote and I love some Henry Rollins! So far your log is looking amazing! I'm definitely in for results. I have this exact stack picked out for an early August run but was planning on running the Tren at 60mg since I'm a Tren virgin. I'll definitely be following along for the progress.
 
smshannon001

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Day 4 (off)

Diet:
Calories: 2700+
Pro: 260g
Cho: 160g
Fat:114g (lots of honey roasted peanuts at a BBQ with some buddies!)

kept the carbs lower and towards the beginning of the day cause i knew i would be having pork tenderloin and steak for dinner!

gonna kill quads later tonight and post the diet this evening before bed

Shoulder Update:
still sore, but less low radiating pain, mostly isolated to the front now... shouldnt mess with my quad workout tonightm and illl do a few extra warm up sets on chest/arms tomorrow

Week Plan:
monday tuesday: gym
wednesday: im taking my little sister to the fair
thursday: double dosing the milk thistle this week cause i will enjoy a few beverages MURRICA, will hit the gym in the AM to put those extra carbs to good use!
friday/saturday: gym, and maybe lay out and enjoy the california weather!
 
smshannon001

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I love that quote and I love some Henry Rollins! So far your log is looking amazing! I'm definitely in for results. I have this exact stack picked out for an early August run but was planning on running the Tren at 60mg since I'm a Tren virgin. I'll definitely be following along for the progress.
i was goin to run the tren at 60mg as well but after reading logs and after discussion in my Pre-Log Thread i went with 90mg..
which brands will you be using
 
Zach Strom

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I would without a doubt bump the tren up to at least 90. The Epi should be at 80 at least and move up as necessary. You could bump up the tren too eventually. Just be ready for some insomnia and insane lethargy as you saw with me
 
smshannon001

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I would without a doubt bump the tren up to at least 90. The Epi should be at 80 at least and move up as necessary. You could bump up the tren too eventually. Just be ready for some insomnia and insane lethargy as you saw with me
im stayin at 40mg for 2 weeks ZS!
im thinkin of movin up to 50 for weeks 3-4 and 60 for weeks 5-6... only if needed though!
 
Axillist

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On my last run with epi I did 45mg and loved it at that dose. Anyone else had success with Inhibit-P? Was thinking about keeping some Cabergoline on hand just in case.

I'll definitely buy enough Tren to dose at 90. I'm as excited for your log as my own run stack in August!
 
Axillist

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i was goin to run the tren at 60mg as well but after reading logs and after discussion in my Pre-Log Thread i went with 90mg..
which brands will you be using
Was going to go with the same brand as you but I'm debating substituting Dienazone transdermal for the Oral Tren.
 
Zach Strom

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Gonna be honest, liquid clomid tastes like horses *******. Worst than the worst shot of alcohol you could find. Then my mouth goes numb for hours after. Thinking of spiking my girl's drink with it so she'll blow me longer hahaha (kidding) (srs) (maybe not srs). i'm using 100ed and im gonna go to 75 next week. It sucks. Throwing an AI in the 3rd week
 
Zach Strom

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question for shannon. or actually anyone. What organization do you compete in? I know NABA and OCB polygraph and test but NPC rarely does. I don't wanna be banned for life or throw everything away for one freakin polygraph
 
smshannon001

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i got liquid clomid for the first week of PCT but then i got script already purchased and waiting for me overseas (had to make sure it was there cause not gonna try and explain why im carrying clomiphene to customs!)

i got Tren Elite and will be using that for the majority of my cycle, but i needed more to finish the last week so i got LGI T-Var (15mg caps)

taking the Inhibit - P at 2 a day now along with 2x50mg caps of p-5-p, my nipples have always had a "pointed" or "poofy" look to them even back when i was in high school and college, so maybe im sensitive to hormones (total speculation) or maybe its just how God made me haha, but i can get Caber within 5 days in the event i start leaking and the inhibit p doesnt stop it!


Diet
Calories: 2300
Pro: 213g
Cho: 200g
Fat: 72g

Additional (as always not included in calories)
30g whey mixed in breakfast oats (cookies and cream with oats, so bomb!)
1 ZeroImpact Bar (400 cals) had a pretty long drive today after breakfast and wanted something to eat in the car
30g whey post workout
30g Elite XT with peanut butter


Breakfast Lunch Dinner Snacks
¾ cup, regular or quick Oats, uncooked 1 tablespoon Barbecue (bbq) sauce 3½ medium breast Chicken, breast, boneless, skinless, roasted, grilled, or baked 1 medium thigh Chicken, thigh, roasted, grilled, or baked, with skin, skin not eaten
1 medium steak Beef, steak, grilled or broiled, lean only eaten ½ tablespoon Coconut oil 1 tablespoon Coconut oil
1½ cup Lettuce, green or red leaf ¼ cup Lentils, cooked (no salt or fat added) 2 large egg(s) Eggs, fried, no fat added
1 medium (2-1/4" to 3" across) Potato, baked (no salt added), peel eaten ½ cup Red bell pepper, cooked (no salt or fat added) 2 large egg white Eggs, white only, raw
¼ cup Rice, brown, regular, cooked (no salt or fat added) ¾ medium pepper (2-3/4" long, 2-1/2" across) Green bell pepper, cooked (no salt or fat added)
1 cup Snow peas (sugar snap peas), fresh, cooked (no salt or fat added) ½ cup, pieces or slices Mushroom, raw
1 cup Sweet potato (yam), baked (no salt added), peel eaten 1 tablespoon Peanut butter
1 cup Snow peas (sugar snap peas), fresh, cooked (no salt or fat added)


sorry for the format the last few days! i cant remember how i posted my diet from my online tracker... ill keep messin with it to try and clean it up for you!


Training: Quad Dominant Legs

my buddy was gonna do legs today but he pinned his quads yesterday and was walking like he has a stick up his arse! so he did arms (as usual)
he is doin 700mg sust and 500mg test E a week...yes thats 1.2g of test a week :aargh4:

Squat
135x15
225x12
275x10
315x8
315x8

Front Squat (heels up)
185x12
185x12
lower back was pumping up like a mother*

Hack Squat
135x15
225x12
315x10
405x8
455x5

Leg Ext
160x15
185x12
185x12
185x12

not very happy with my hack squat today! was hoping to get over 500 but was already spent from the previous lifts, NEXT TIME!

Standing Calf Raise
225x25
315x20
315x20


Updates:
headaches are non existent IF i remember to drink water, buying the 1gal containers has helped
gonna up the taurine to 3-5g 2x daily (i drink 10g bcaa and 2g vit c twice a day so i will just add it to that)
felt a little pump in my arms after washing a few dishes haha! this extra glycogen storage is great... i almost forgot what it felt like to work out with carbs cause of the pre contest prep


Arms/abs tomorrow and might grill up some more pork tenderloin!
 
smshannon001

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question for shannon. or actually anyone. What organization do you compete in? I know NABA and OCB polygraph and test but NPC rarely does. I don't wanna be banned for life or throw everything away for one freakin polygraph
my friend has done a few NPC shows in cali and said they didnt test... sometimes it depends on if it is a national show or a pro qualifier also

when i did the 2 shows overseas there was an open entry and there was no testing which i was unable to take advantage of at the time!

the best advice i can give you is to google search the show you are gonna do and there should be information or links... if you need help message me the show location and date and ill see if i can find the answer too

i was considering doing the local show again next year, but i also want to do a show in the states next august (2014) so i dont want to have to do 2 contest diets LOL
might just bulk for the next year and do the bench press competition that runs alongside the bodybuilding show in my area (no way ill win with these 2 surgeries, but it will be something to shoot for and keep me on track!)
im wary of bringing anything over with me on the plane too, who knows what customs in the UAE will think when they see a bunch of bottles of supplements
 
Axillist

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Gonna be honest, liquid clomid tastes like horses *******. Worst than the worst shot of alcohol you could find. Then my mouth goes numb for hours after.
Totally true story! Nolva and Exemestane taste pretty horrible as well.
 
Zach Strom

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Totally true story! Nolva and Exemestane taste pretty horrible as well.
Liquid clomid makes me wanna vomit afterwards. Then again i'm filling up the oral syringe multiple times though. It burns then my mouth goes numb and is left with the worst taste you could imagine. Might try taking it with juice
 
Zach Strom

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my friend has done a few NPC shows in cali and said they didnt test... sometimes it depends on if it is a national show or a pro qualifier also

when i did the 2 shows overseas there was an open entry and there was no testing which i was unable to take advantage of at the time!

the best advice i can give you is to google search the show you are gonna do and there should be information or links... if you need help message me the show location and date and ill see if i can find the answer too

i was considering doing the local show again next year, but i also want to do a show in the states next august (2014) so i dont want to have to do 2 contest diets LOL
might just bulk for the next year and do the bench press competition that runs alongside the bodybuilding show in my area (no way ill win with these 2 surgeries, but it will be something to shoot for and keep me on track!)
im wary of bringing anything over with me on the plane too, who knows what customs in the UAE will think when they see a bunch of bottles of supplements
I wanna do my first show next year sometime. Just gonna focus on lean bulking right now up until maybe 16 weeks out. I won't go above 8%bf so my prep won't be too hectic. Like I said though, i'll be doing men's physique not bodybuilding
 
smshannon001

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I wanna do my first show next year sometime. Just gonna focus on lean bulking right now up until maybe 16 weeks out. I won't go above 8%bf so my prep won't be too hectic. Like I said though, i'll be doing men's physique not bodybuilding
dang 8% for off season is amazing.. if i stay at 15% ill be happy...
im tryin to get to 225 by next summer though, a far cry from my 178 show weight!
 
Zach Strom

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dang 8% for off season is amazing.. if i stay at 15% ill be happy...
im tryin to get to 225 by next summer though, a far cry from my 178 show weight!
I'm at around 188-200 right now! Wanna get down though to 175-180. Cause I'm still around 11-12%. I have small abdominal bellies so I need to lean the **** out before I get them abs.
 
smshannon001

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Diet
Calories: 2750
Pro: 210g
Cho: 308g
Fat: 76g

Breakfast Lunch Dinner Snacks
2 large egg(s) Eggs, fried, with nonstick spray 6 ounce(s) cooked, no bone Beef, steak, fried, lean only eaten 1 tablespoon Barbecue (bbq) sauce 1 regular (4 oz) Bagel, with blueberries
3 large egg white Eggs, white only, raw 1 cup, sliced Cucumber, raw 1 medium steak Beef, steak, fried, lean only eaten ½ cup Granola, homemade
1 cup, pieces or slices Mushroom, raw ½ medium pepper (2-3/4" long, 2-1/2" across) Green bell pepper, cooked (no salt or fat added) ½ cup, sliced Cucumber, raw 1 cup Greek yogurt, plain, fat free
¾ cup, regular or quick Oats, uncooked ¾ cup, pieces or slices Mushroom, raw ½ cup Green bell pepper, cooked (no salt or fat added) 1 cup, regular or quick Oats, uncooked
¼ cup, chopped Pepper, sweet, red, raw ¾ medium (2-1/4" to 3" across) Potato, baked (no salt added), peel eaten ½ cup Lentils, cooked (no salt or fat added) 1 tablespoon Peanut butter
6 cherry tomato Tomato, raw 1½ cup Spinach, raw ¼ cup Red bell pepper, cooked (no salt or fat added) 1 tablespoon Peanut butter
½ cup Rice, brown, regular, cooked (no salt or fat added)



Additional
30g whey in breakfast oats
400 cal protein bar
30g Elite XT in evening oats

Training: Arms (went late ~10pm and skipped abs, oh well, who needs abs!)

Havent done an "arm only" day in the last 6 months, always just threw in a few sets after my major muscle groups but for the next 3 weeks im going to give them direct work and see how it goes

Barbell Curls
40x20
60x15
80x15
90x12
110x8
110x8

Inc Bench Alt. Dbell Curl
35x12
40x10
45x8
45x8

HS Preacher Curl (dropset)
superset with Light Hammer Curl
3x no rest

This was done as a "partner set" where one person does the main lift (in this case HS Preacher Curl) for 10-15 reps, if 15 reps cannot be achieved then weight is dropped and set is continued until 15 is reached.
The partner is doing the light "pump" movement (17.5 lb hammer curls) until the first person is finished.

CG Bench (was talking to much with a friend i hadnt seen in a while and should have upped the weight, i will do better next time yall)
95x20
135x20
185x12
185x12
185x12

Tricep V Bar Pushdown 4x160x8-10 reps
superset with Cable Kickbacks 4x 12 reps (plates were numbered, flicked over a tab to select weight, no pins... i was :stupid:

Tricep Dbell Overhead (dropset) 3x80x12 (dropset to 60lbs for 15 more reps)
superset with Alt Dbell Curl 3x50x10

Updates:
INSANE PUMP tonight and endurance at the end of the workout was great. It was a late workout and mentally I was tired, but was still able to pump out 3 sets of 10 with the 50s on Dbell Curl...

No headaches again whoop whoop

Shoulder is still a little tender, tomorrow is an off day (taking my family to the fair) and then chest on thursday. We will see how the shoulder hold up for that!

Still cant figure out how to post my diet like i did the first few days so you will have to continue to look through that mass of text if you're interested!
 
Axillist

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Diet

Still cant figure out how to post my diet like i did the first few days so you will have to continue to look through that mass of text if you're interested!
I was going to ask you how you posted your diet like that! I'm a big fan of arm day's in the gym but everyone is different. Some people have huge arms and never train them solo. I never argue that compound lifts are where it's at for mass but I do like a little target training once a week.
 
Zach Strom

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I think you should only use iso movements on lacking body parts. Either iso or just do them twice a week. Like calves or forearms. I've done that with lats and it works amazing
 
smshannon001

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Hope everyone had a good 4th of July. I smashed some fools in a marshmallow fight haha, its good to be back in the USA!

a quick recap:
wednesday 3rd OFF, went to the fair with my family, stayed away from all the chocolate covered deep fried foods and went with beef brisket
thursday 4th: Chest day (shoulder was still bothering me on incline so i just did a bunch of sets of 185) at the end of my workout i wanted to see how much the shoulder could take and only got up to 95lb dumbbells, hopefully its good to go by next week. Diet was crap, burrito, beer, pizza, the usual 4th of july binge
Friday 5th: ate my normal meals so far today and will be hitting back and hamstrings in a little bit, was gonna weigh in but might wait until sunday after the carnage my body went through yesterday haha
 
smshannon001

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Training: Back and Hammys

workout out with my buddy on the 1.2g of test, had to dig deep inside myself to keep up with him haha

Lat Pull (compound set with CG standing Lat Pull 3x15)
165x15
180x15
210x8
210x8
210x8

V Grip Lat Pull
165x12
180x10
180x10

Barbell Row
185x12
225x8
245x7
245x7

HS High Row
190x15
280x12
370x5 (biggest cheat reps ever)
strip set from 370 to 100 (one plate at a time, one arm at a time)

Seated Cable Row
160x15
180x12
180x12
180x12

Lying Leg Curl
90x15
105x12
105x12
105x11

Seated Leg Curl
180x20
210x15
210x15
210x15

Updates:
Lower back has a constant tight feeling the last few days... almost sore, did 12g of taurine today but im not seeing that much difference
Definitely feeling increased endurance in the gym and between set recovery is faster
clothing is tight again (had to buy new belts when i dieted for the contest) and
my GF is comin into town on monday for the next 2 months so ill start doing some LISS at night and maybe some hill sprints of days off from the gym so i dont get too fat from these extra calories, but since this is still a bulk im not concerned with fat gain, just wanna keep it min to average
 
smshannon001

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Diet 7/05

Calories: 2100
Pro: 188g
Cho: 185g
Fat: 67g

Date Breakfast Lunch Dinner Snacks
07/05/13 1 cup, regular or quick Oats, uncooked

1 tablespoon Barbecue (bbq) sauce

1 tablespoon Barbecue (bbq) sauce

2 slice Avocado, raw




6 ounce(s) cooked, no bone Beef, steak, fried, lean only eaten

6 ounce(s) cooked, no bone Beef, steak, fried, lean only eaten

1 large steak Beef, steak, grilled or broiled, lean only eaten




1½ regular slice Bread, 100% whole wheat

1 tablespoon Coconut oil

1½ cup Lettuce, green or red leaf




¼ cup Lentils, cooked (no salt or fat added)

1 medium Plantain, ripe, raw

1 tablespoon Peanut butter




¼ cup Rice, brown, regular, cooked (no salt or fat added)



¼ medium potato (5" long) Sweet potato (yam), baked (no salt added), peel eaten








6 cherry tomato Tomato, raw



Additional:
30g whey in breakfast oats
30g whey post workout
30g Elite XT before bed with peanut butter
2x 200cal Oh Yeah Protein bars
 
Axillist

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Are you using a diet tracking application of some sort?
 
Zach Strom

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Jeeze! posting at 4am!? And PCT is going very well when using clomid, daa. throwing in the AI next week. still using cycle and liver supports plus my normal supps. Going very well. Strength is still up
 
smshannon001

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Are you using a diet tracking application of some sort?
Yeah I use SuperTracker put out by the USDA... Keeps telling me I need to set a weight goal that is healthy LOL I tried to put in 225lbs as my goal and it gave me an error message
It's easy to use and keeps a history and shows vitamin/mineral breakdown as well
 
smshannon001

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Jeeze! posting at 4am!? And PCT is going very well when using clomid, daa. throwing in the AI next week. still using cycle and liver supports plus my normal supps. Going very well. Strength is still up
4am like a boss

Naw I'm in Cali so it was midnight or 1am when I posted (took a 2 hr nap yesterday after driving an hour home early in the morning from stayin at my friends in San Diego)

Got shoulders later today, might be working out with a friend again, hopefully cause I wanted to see if I could start adding some lbs to my dbell shoulder press
 
Zach Strom

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Ah Cali you lucky mother ****er. I'm across the country in Connecticut! Got a pool party tomorrow for a younger friend who's going to Boston University so you better believe, the aesthetics are going to be in full force. People gonna be chasin their drinks with some mirin
 
Zach Strom

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Yours truly is looking at competing in an NPC show next year some time. It'd be a debut for me. I just want to prep until then. Any advice dude for a new competitor?
 
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I'll definitely have to look into that tracker for my next log. I've been maintaining a diet this pro bodybuilder at my gym told me about. Lost about 15 pounds in 2 months and I'm totally pumped to start the same stack you are doing in August. I've been contemplating doing low dose SD instead of Epi though. I have pretty bad joints as is. I'm not a huge fan of SD but I stockpiled that crap before the ban.
 
smshannon001

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Yours truly is looking at competing in an NPC show next year some time. It'd be a debut for me. I just want to prep until then. Any advice dude for a new competitor?
Well if you are going to stay lean (under 12%) year round then keep lean bulking and keep your bf % under 15 or it might be annoying and painful to diet for the 12-14 weeks
if you stay at 12% (with minimal cardio) then your pre contest diet should be pretty smooth cause once you add in cardio and play with your carbs you will lean out pretty quick
i guess you just gotta find out how carbs effect your physique and your training, but i think you mentioned you were going to do a physique competition so you wont need to "bulk" and add a bunch of mass

I'll definitely have to look into that tracker for my next log. I've been maintaining a diet this pro bodybuilder at my gym told me about. Lost about 15 pounds in 2 months and I'm totally pumped to start the same stack you are doing in August. I've been contemplating doing low dose SD instead of Epi though. I have pretty bad joints as is. I'm not a huge fan of SD but I stockpiled that crap before the ban.
theres many online free trackers out there but in college we had to log our meals for a week as part of an assignment in a nutrition course so im used to it
2 of my 3 friends who used SD had flare ups and lethargy like none other so be careful!
they usually stopped at 3 weeks and did 20mg throughout
 
smshannon001

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Training: Shoulders (a lil traps thrown in at the end)

Seated Dbell Press (shoulder felt good!)
65x15
65x15
75x12
85x8
90x6
90x6

Seated Side Raise 3x35x15 (same lift that tweaked my shoulder last week so dropped weight a bit)
compound set with Plate Upright Rows 3x45x12

Leaning Side Raise 3x35x12

HS Sho Press
1st Set: Stripset 170x12 150x?? 100x??
2nd Set: Stripset 200x7 150x?? 100??

(shoulders dead)

Rear Delt Deck 3x80x20

Barbell Shrugs
225x20
315x15
365x15

Update:
Lower Back is still tight, and no amount of taurine is helping LOL, but its just a minor inconvenience right now
Shoulder held up pretty well today, only rare clicking and locking
Best part of today was i didnt even notice my left elbow which usually gives me trouble on any pushing movements (9g fish oil + IML JointRx + joint formula in orange triad + lots of H2O)
neighbors invited us over for carne asada and they ordered the UFC fights tonight (not really my thing, but hey... carne asada is my thing!)

went to the farmers market and saw sweet potatoes (3 diff types) for $1.50/lb (and being the bargain shopper i am i got 6 lbs) and was excited as the grocery stores are usually $1.89-$2/lb
BUT
went to a new market for the first time today and... they had the same 3 types of sweet potato for .... $0.99/lb FML ... epic fail
 
Zach Strom

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I think it'd be easier for me to stay lean year round, that way when im say 16-12 weeks out it won't be as bad as if I was above 12-13%. I could shred up real fast. Just gonna try and focus a lean bulk I think. Carbs are my killer normally. But once I drop them, I cut up so quickly
 
Axillist

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Nice job with those shoulder presses! Good weight! I've done a few runs with SD and I always get great gains. I just hate the sides more than anything. With Epi my joints were sore but I still felt really good. I still look forward to seeing how the Epi/Tren treats you.
 
smshannon001

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Nice job with those shoulder presses! Good weight! I've done a few runs with SD and I always get great gains. I just hate the sides more than anything. With Epi my joints were sore but I still felt really good. I still look forward to seeing how the Epi/Tren treats you.
As far as I can compare it to my last Epi run:
Strength/endurance is increasing earlier (attributed to the tren)
"ON" feeling in the gym and during some of the day came faster than epi solo (also dosing epi higher this time)
Still waiting for the 24/7 ON feeling
Lethargy hasn't kicked in (first week was obviously jet lag) but week 3 was where epi gave lethargy last time
 
Zach Strom

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Trust me dude, that lethargy will kick in bad when you up that Epi dose enough...it was such a bitch haha I was always tired and out of it. Going to a pool party today for a friend. Gonna drown everyone in a bit of mirin'
 
smshannon001

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Trust me dude, that lethargy will kick in bad when you up that Epi dose enough...it was such a bitch haha I was always tired and out of it. Going to a pool party today for a friend. Gonna drown everyone in a bit of mirin'
Flexin n Textin bro!



Diet (yesterday 6/7)

same type of meals as usual except the carne asada for dinner cause our neighbors just got back in town... they used thin cut sirloin for the carne and corn tortillas and homemade guacamole (gotta love havin mexican neighbors!)

Calories: 2650
Pro: 252g
Cho: 242g
Fat: 74g

Additional
30g whey in oats for breakfast
30g whey post workout
200 cal Oh Yeah protein bar (im getting addicted to these lil bars)
 
smshannon001

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yesterday off, stepdads birthday so just kinda hung around the house and people came over had some grilled steak and chicken

today hitting Quad dominant legs and picking my GF up at the airport (gonna suck to sit in the car for 3 hours after legs though!)
 

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