8 Week Ostarine Log (Bloods + DEXA Scans)

[AustBenny]

Hi all,

GENERAL

This first post will be a work in progress and updated as more info comes to hand.

I began Osterine supplementation on Monday, 12 January 2014, my 36th birthday. I don't expect much to happen in the first week so t's a good opportunity to get bloods and DEXA scan done and set some baseline training sessions. I'll hopefully have bloods taken today and I am booked in for a DEXA scan on Friday and will update/edit this first post as that info becomes available.

I won't disclose the source of the osterine I am taking unless the results are good (I don't wanna end up being negative about anyone's product) but I can say it is NOT from a research chemical company.

My planned 8 week cycle is 20/20/20/20/20/25/25/25, being exactly half of the Osterine I have available. I'm pretty keen to stick to this regime as it represents a pretty average mid-high range dosing protocol but I may adjust it as the cycle goes on.

Goals are to recomp, hopefully add a few lbs of lean mass and shed a couple per cent body fat.

I'll be aiming to eat slightly below maintenance for the first couple weeks, at maintenance for a few weeks and then slightly above maintenance for the last few weeks but will adjust accordingly depending on the results I am seeing.

STATS

Age: 36
Height: 172cm (5'8")
Weight: 90.4kg (203.5lb) (DEXA)
Body Fat: 19% (DEXA)
Lean Mass: 70.5kg (158.62lb)
Fat Mass: 17.2kg (38.7lb)

The guy printed me up a nice little spreadsheet so I'll post some other results for comparison:

29/07/14 - 86.5kg (194 pounds) - 15.7% body fat - Lean Mass 70.2kg (158lb) - Fat Mass 13.5kg (30.3lb)
25/09/14 - 90.4kg (203.5 pounds) - 16.9% body fat - Lean Mass 72.3kg (162.67lb) - Fat Mass 15.3kg (34.45lb)

That was a pretty good result for an 8 week bulk, 2kg/4.5lb muscle gain for a 1.8kg/3.15lb gain in fat.

Then I ****ED my cut but I was keen to get lean for a holiday, although the guy said such a reduction in muscle mass may have been due to depleted glycogen stores after a week of super low carb eating.

20/11/14 - 84.5kg (190lb) - 14.9% body fat - Lean Mass 69.1kg (155.5lb) - Fat Mass 12.6kg (28.35lb)


BLOODS

Testosterone 14nmol/L - 403.5 ng/dl - I'm a bit bummed about this

They didn't give me LH or FSH values but:

Sex Hormone Binding Globulin: 32nmol/L (range 11-71)
DHEAS: 6.1 umol/L (range 3.0 - 10)
Androstenedione: 3.8 nmol/L (range 2.1 - 11)

I have other values for liver and kidneys, not sure what to post lol.

Staple supplements during this cycle:

Protein supplement, carbohydrate supplements, creatine, preworkout (stim and non stim), possibly ZMA.

Specific supplements during this cycle:

Assault Labs Blockade On Cycle Defence - Half the daily recommended dose as I understand Ostarine to be quite mild, this is more as a safeguard.

SNS Inhibit P - At half the daily recommended dose, again as a safeguard.

SNS TTA - 1.5 - 2g per day, to assist in fat loss.

Other supplements for PCT and possible stacking later in the cycle

Clomid
Performax Labs Alphamax
LGI Secretabridge

TRAINING

My general training schedule is:

Monday - Karate (2 hour session, basically HIIT)
Tuesday - Chest
Wednesday - Legs
Thursday - Karate
Friday - Shoulders
Saturday/Sunday - Back on one of these days and the other day is rest

I generally work with a pyramid style training session on compound movements and then move into isolation movements. On compound movements I am usually working up towards a 3RM or testing a 1RM before backing off the weight for one or two more sets.

Squat - 1RM 337, 3RM 292.5
Bench - 1RM 270, 3RM 247.5
Deadlift - 1RM 360, 3RM 337.5
DB Shoulder Press - 1RM 95lb dumbbells 3RM 95lb dumbbells

I set all of those PRs around September last year on my last bulk, while supplementing with ARA/Alphamax/ABE/Amentomax. I had really good results on that bulk, I will see if I can dig up the DEXA scans as it will be interesting to compare the Osterine results.

Training has been a bit sporadic over the holiday season, have managed to get most of my sessions in but has also been a bit of time off and eating up so I will view this as a good deload.

DIET

Cleaning up diet and started tracking meals yesterday. Will post up daily calorie and macro totals. Will be carb cycling so daily macros will vary but hopefully weekly averages will be equivalent to a 40:30:30 split.

 

[AustBenny]

Quick update....

Bloods taken yesterday, having hormonal, liver, cholesterol values tested, should have results tomorrow or Monday and will update first post.

DEXA scan to be taken tomorrow, will have results tomorrow and will update first post.

 

[AustBenny]

Will just update workouts from last couple of days.

I'm just gonna put the weights down in kilos and if anyone is interested you can convert to pounds yourselves.

Tuesday AM - Chest

Flat BB bench

15 x 60kg (warm up)
8 x 80kg
7 x 90kg
2 x 100kg
1 x 100kg (fail at 2nd rep)
10 x 80kg (15sec rest/pause after 8)

Incline DBs

10 x 32kg 60 degrees
10 x 34kg 30 degrees
10 x 36kg 45 degrees
10 x 32kg 45 degrees

DB flye

10 x 18kg 45 degrees
10 x 18kg 45 degrees
12 x 18kg 30 degrees
12 x 18kg 30 degrees
15 x 18kg 0 degrees
15 x 18kg 0 degrees

Superset with

Hammer Strength Iso Lateral Chest

10 x 50kg
10 x 50kg
5 x 50kg to fail
8 x 40kg to fail
8 x 40kg to fail
8 x 40kg to fail

Dips (bodyweight)

5
4
5

Superset with cable fly

8 x 15kg to fail
12 x 12.5kg to fail
15 x 10kg to fail

OSTARINE COMMENTS: Nothing to report so far, is only day 3 of supplementation so not expecting anything.

GENERAL COMMENTS: Decent baseline workout, pretty representative of where I am at after sporadic training over the holidays.

 

[alanhouston90]

In! Good luck.

 

[Carminb1]

Following and comparing my ostarine log with yours. Running it just 20mg at 8 weeks. Thought about bumping up to 25mg but will only do that if my diet/training changes. Wish I had got a DEXA scan done myself..

 

[ddfox]

In. Running an Ostabol log too. I'm almost 3 weeks in. Just doing 6 wks @ 20mg

 

[ChefJoey]

Osta brought my T from 800's down to the 400's, so it is suppressive to a degree.

 

[AustBenny]

First post updated with DEXA scan and blood results. Will update other workouts from this week and nutritional values when I get a chance over the w/e

Thanks for following guys.

I'll find and check out your logs and we can all compare results.

 

[hewhoisripped]

Awesome, dexa scans and bloods. This is a real log gents!

 

[blacklac]

Awesome! Looking forward to these results. The DEXA scan is so neat.

 

[AustBenny]

Just updating workouts and nutrition for the rest of last week, will try and post them regularly on the day or day after before I get behind ahahaha.

LEGS/BICEPS - WED PM

Squat

15 x 60kg (warm up)
10 x 60kg (warm up)
10 x 80kg
8 x 90kg
5 x 100kg
3 x 110kg
2 x 120kg
3 x 100kg
5 x 80kg (5 sec pause in hole)
5 x 80kg (5 sec pause in hole)

Hammer Strength Linear Leg Press (Do I add in starting weight without plates? The below is just the plates only)

10 x 190kg
10 x 230kg
8 x 270kg
5 x 300kg
10 x 200kg

BICEP GRIP PULL UPS

10 x body weight
10 x body weight
10 x body weight

superset

Straight bar cable curls

12 x 17.5kg
12 x 17.5kg
12 x 17.5kg

Preacher curl

10 x 30kg
8 x 35kg
8 x 35kg

superset

Cross body hammer curl (these hurt like a mofo at the moment in my right bicep - probably a tendon issue)

10 x 12kg
10 x 12kg
12 x 12kg

GENERAL COMMENTS: Pretty decent session, I wouldn't say I pushed myself too hard, just wanted to set a nice intensity baseline session for this upcoming run.

OSTARINE COMMENTS: Agian, nothing to report, only day 3 of supplementation.

NUTRITION: 12000kj/3000 calories = 296P/183C/97F

 

[AustBenny]

THURSDAY

No weights, karate at night. Good session small class and got a lot of intensive one on one full contact fighting technique practice with one of the senior guys. Very intense HIIT style training.

NUTRITION (Low carb day)

9617kj/2350cal = 267P/130C/74F

 

[AustBenny]

FRIDAY

SHOULDERS (AM)

Various warm stuff

Seated DB overhead shoulder press

8 x 32kg
10 x 32kg
6 x 34kg
4 x 36kg
10 x 30kg

Seated Smith Machine Overhead press

10 x 30kg
10 x 40kg
6 x 50kg
9 x 40kg
12 x 30kg

Skull Crusher

10 x 35kg
8 x 40kg
8 x 40kg + 8 x 30kg (drop set)

Superset

DB rear delt fly

10 x 14kg
10 x 16kg
8 x 16kg + 6 x 14kg (drop set)

Behind the head dumbbell extension (Is that what you call these?)

10 x 26kg
8 x 26kg
8 x 26kg

Close grip cable pushdown

15 x 25kg
12 x 30kg
8 x 35kg

superset

Cable lateral shoulder extension (again, is that what you call these?)

10 x 7.5kg
8 x 10kg
12 x 7.5kg

Superset finisher - DB front raise, lateral raise, rear delt raise, overhead press - 8 reps of each, 3 sets - 7kg dumbbells.

GENERAL COMMENTS: Again, a pretty decent baseline workout to judge the rest of this run. Exchanged standing military presses for seated smith machine presses as my right shoulder has been a bit niggly - I think basically my whole right arm from the elbow up is bit messed up. Probably too much jacking off.

OSTARINE COMMENTS: Again nothing really to report.

NUTRITION

10000kj/2500cal = 257P/170C/61F

 

[AustBenny]

SATURDAY

BACK (AM)

Deadlifts

12 x 60kg (warm up)
10 x 80kg (warm up)
8 x 100kg
6 x 120kg
3 x 140kg
1 x 150kg
8 x 100kg

3 x 140kg and 1 x 150kg are each just 10kg below my 3RM and 1RM and both felt pretty easy, could probably have tried for more/higher but just wanted to set a decent baseline workout here.

Single arm DB row

8 x 28kg
10 x 32kg
10 x 34kg
12 x 28kg

superset

Seated calf raise (again, this is just the plates added to the machine - the starting weight without plates is something like 45kg...)

20 x 20kg
20 x 30kg
20 x 40kg
20 x 40kg

I'm pretty genetically lucky with my calves, or maybe it was all that running I did to lose weight when I was a 100kg lardass - I don't usually work calves but I will throw them in for this log so you guys aren't all like "Where the F is your calf work, buddy?"

Close grip pull ups (bodyweight)

8
6
6

superset

Wide grip cable pull downs

8 x 57kg
6 x 57kg
6 x 57kg

Seated cable row

10 x 67kg
8 x 77kg
8 x 87kg
12 x 57kg

superset

DB shrugs (3 second hold at contraction)

10 x 34kg
10 x 34kg
8 x 36kg
12 x 32kg

superset

Rope face pulls

15 x 21kg
15 x 25kg
15 x 25kg
20 x 17kg

NUTRITION (High carb day)

12690kj/3100cal = 274P/241C/108F

 

[AustBenny]

SUNDAY

Rest day whoop whoop!

NUTRITION: I eat pretty relaxed on my rest day to help recharge and just relax a little, I do try and do my best but I can't help but make like a healthy pizza or something like that.

11000kj/2680cal = 274P/162C/96F

WEIGH IN: I think Sundays will be my weigh in days though I may also weigh in once during mid week. My scales also measure body fat (allegedly) and percentage of water.

In the past there has almost always been a discrepancy in my weight between my scales at home and the DEXA scan of up to 3kg below DEXA scan weight. There is a HUGE discrepancy in body fat percentage which is to be expected. Obviously I consider the DEXA scan more accurate but I won't be doing those weekly. As long as I am comparing apples with apples where my scale at home is concerned.

My weight was 89.6kg/27.7% BF/49.2% W

 

[AustBenny]

UPDATES

Have updated last week's workouts and nutrition in the above posts. Will try and log more consistently going forward.

A couple of questions that I might ask outright:

(1) What sort of blood values do you normally post in terms of liver, kidney health, cholesterol, red blood cells etc etc?

(2) Do you guys include the starting weight of a machine without plates eg leg press machine in your weights when posting?

(3) Anything else I am missing or should be logging?

 

[allbrawn]

In.
Doing something similar. Osta at 30mg for 6 weeks.
Goodluck Man!

 

[Canes325]

In for this! Going to run similar very soon. GL bro!

 

[AustBenny]

TUESDAY

CHEST - PM

Flat BB Bench

12 x 60kg - warm up
12 x 80kg
8 x 90kg
5 x 100kg (increase of 3 reps at this weight to last week)
1 x 110kg (increase in 10kg to my max effort 1RM to last week)
2 x 100kg
8 x 80kg

Chest dips (bodyweight)

12
9
9
8

incline DB

10 x 34kg 60 degrees
8 x 36kg 30 degrees
5 x 38kg 45 degrees
5 x 32kg 45 degrees (with twist at peak)

DB Fly

15 x 16kg 45 degrees
15 x 16kg 45 degrees
10 x 20kg flat
10 x 20kg flat
10 x 20kg 30 degrees

superset

Hammer Strength Isometric Chest press (last three sets)

10 x 40kg
10 x 40kg
10 x 40kg

Cable Fly

10 x 15kg
15 x 12.5kg
20 x 10kg

GENERAL COMMENTS: Usually train chest in the morning fasted so having calories/carbs in the tank may have contributed to increases in strength on flat bench and incline bench, and repetitions on dips. Also placed dips earlier in my workout so that may have contributed. All in all a good session and had a great pump.

OSTARINE COMMENTS: Still don't feel anything so to speak but not necessarily expecting to. Have been supplementing for a week now and the Ostarine may have contributed to slight increases in strength and endurance, particularly on flat bench.

NUTRITION: 10227kj/2500cal = 268P/170C/72F

 

[Carminb1]

TUESDAY

CHEST - PM

Flat BB Bench

12 x 60kg - warm up
12 x 80kg
8 x 90kg
5 x 100kg (increase of 3 reps at this weight to last week)
1 x 110kg (increase in 10kg to my max effort 1RM to last week)
2 x 100kg
8 x 80kg

Chest dips (bodyweight)

12
9
9
8

incline DB

10 x 34kg 60 degrees
8 x 36kg 30 degrees
5 x 38kg 45 degrees
5 x 32kg 45 degrees (with twist at peak)

DB Fly

15 x 16kg 45 degrees
15 x 16kg 45 degrees
10 x 20kg flat
10 x 20kg flat
10 x 20kg 30 degrees

superset

Hammer Strength Isometric Chest press (last three sets)

10 x 40kg
10 x 40kg
10 x 40kg

Cable Fly

10 x 15kg
15 x 12.5kg
20 x 10kg

GENERAL COMMENTS: Usually train chest in the morning fasted so having calories/carbs in the tank may have contributed to increases in strength on flat bench and incline bench, and repetitions on dips. Also placed dips earlier in my workout so that may have contributed. All in all a good session and had a great pump.

OSTARINE COMMENTS: Still don't feel anything so to speak but not necessarily expecting to. Have been supplementing for a week now and the Ostarine may have contributed to slight increases in strength and endurance, particularly on flat bench.

NUTRITION: 10227kj/2500cal = 268P/170C/72F

Nice work!

Im in a big caloric deficit and it took me week 2 to feel the Ostar1ne really kick in. I'm running PSMF consuming very little carbs but my muscles are still pumped/full throughout the day. Love it

 

[McCrew530]

Subed man I am interested to see how the tests come out.

 

[AustBenny]

Updating last week's training sessions - sorry, just been busy and was away for the long weekend.

WEDNESDAY 21.01.15

LEGS PM

Back Squat

15 x 60kg warm up
12 x 60kg warm up
10 x 80kg
8 x 90kg
6 x 100kg
6 x 110kg
3 x 130kg
6 x 100kg
6 x 80kg 5 sec pause in hole
6 x 80kg 5 sec pause in hole

Hammer Strength Linear Leg Press (weight of plates only)

15 x 130kg
10 x 220kg
10 x 260kg
6 x 280kg
5 x 300kg
4 x 320kg
5 x 330kg
6 x 175kg

I didn't log my bicep work.

GENERAL COMMENTS: Strength up across the board. My max effort set was 10kg + 2 reps up from the week before. Leg press sets were out of this world, kept pushing and pushing and had to drag myself away from the machine so the next guy could use it.

OSTARINE COMMENTS: Not sure if the strength increases are due to the Ostarine or not at this stage, still maybe a bit too early for it to kick in and feel ilke they may just be a natural progression as I get back into the swing of my training and nutrition properly. I have seen numbers like this and better on natural supps so we'll wait to see how things go from here.

NUTRITION

11120kj/2700cal - 250P/295C/52F

 

[AustBenny]

THURSDAY 22.01.15

Five hour full contact karate session - basically five hours of HIIT, sweated a bunch, felt my punches and kicks were stronger and everything was a little easier but could easily have been the adrenalin of the moment.

NUTRITION

11000kj/2750cal - 290P/197C/75F

 

[AustBenny]

FRIDAY 23.01.15

SHOULDERS - AM

DB Shoulder press

10 x 32kg
6 x 34kg
12 x 32kg
8 x 32kg

Seated Smith Machine Press

15 x 20kg
15 x 30kg
12 x 40kg
6 x 50kg
10 x 40kg
15 x 30kg

Skull Crusher

15 x 30kg
12 x 35kg
10 x 40kg + 8 x 30kg drop set

superset

Rear delt DB fly

12 x 14kg
12 x 16kg
10 x 16kg + 6 x 14kg drop set

Cable lateral

10 x 7.5kg
8 x 10kg
10 x 7.5kg

Superset

Close grip pull down

15 x 30kg
10 x 35kg
5 x 42kg+ 5 x 30kg drop set

Shoulder finisher with DBs - front raise, lateral raise, rear fly, press x 8 each @ 8kg - 1 set only

GENERAL COMMENTS: Took me awhile to get going on this session this morning, a bit lethargic and tired but can probably put that down to very intense session of karate the day before. Probably could have done with the rest day but had plans for the weekend. Was a bit pressed for time so didn't do as much isolation work as I would have otherwise done but probably enough. My main exercise shoulder presses took a lot of work today, didn't feel easy at all but still achieved good numbers. Couldn't find anyone I trusted to help me up with the 36s, can't get those up on my own but I felt like I would have had a good set with them in me.

OSTARINE COMMENTS: Nothing really to report.

NUTRITION: 10300kj/2500cal - 270P/180C/75F

 

[AustBenny]

SATURDAY 24.01.15:

Rest day.

NUTRITION: 11000kj/2380cal - 260P/155C/109F

 

[AustBenny]

SUNDAY 25.01.15

BACK AM

12 x 60kg warm up
8 x 90kg
8 x 110kg
4 x 120kg
3 x 140kg
1 x 160kg

Single arm DB row

10 x 32kg
10 x 34kg
10 x 36kg
10 x 36kg

superset

Seated calf raise (weight of plates only)

20 x 30kg
20 x 40kg
20 x 50kg
20 x 50kg

Close grip pull up bodyweight

8
6
4

Wide grip pull down

10 x 47
8 x 57
6 x 57

Seated low cable row

12 x 67kg
10 x 77kg
6 x 87kg

Superset

DB Shrugs

12 x 34kg
10 x 36kg
12 x 34kg

Superset

Rope face pulls

15 x 24.5kg
15 x 24.5kg
15 x 24.5kg

GENERAL COMMENTS: Felt STRONG this morning. Deadlifts were awesome, equalled my PB 3RM and 1RM with ease, probably could have pushed a little further but was happy with those sets and was a bit pressed for time. All other lifts improved in either reps or weights or both.

OSTARINE COMMENTS: I have a feeling the Ostarine is kicking in.....

NUTRITION:

Not tracked.

 

[AustBenny]

MONDAY 26.01.15

Rest day (public holiday here in Australia)

Nutrition not tracked but there was ****ty food and alcohol involved...

 

[AustBenny]

Workouts for last week updated.

Haven't had a chance to weigh in at home as I been away and haven't had the same circumstances as when I last weighed in. Looking a bit bigger in the mirror maybe, could just be in my head. I will weigh in hopefully tomorrow morning.

Cheers to those that are following

 

[AustBenny]

TUESDAY 27.01.15

CHEST PM

Flat Bench

15 x 60kg warm up
12 x 80kg
8 x 90kg
4 x 100kg
4 x 100kg
3 x 100kg
12 x 80kg

Chest Dips

15
10
10
8

Lifefitness Pec Fly Machine

15 x 61kg
8 x 82kg
8 x 75kg
8 x 68kg

Incline DB Press

10 x 32kg 60 degrees
5 x 34kg 30 degrees
5 x 36kg 45 degrees
3 x 38kg 45 degrees
6 x 32kg 45 degrees

Incline DB Fly

15 x 20kg 45 degrees
12 x 20kg 45 degrees

Decline DB Fly

12 x 20 45 degrees
12 x 20 45 degrees

Cable Fly

12 x 15kg
15 x 12.5kg
20 x 10kg

GENERAL COMMENTS: Good session, numbers are up generaly, if only a little bit. Didn't test my 1RM but worked on a little more volume at 100kg so surpassed last week's effort in that respect.

OSTARINE COMMENTS: Week 3 now so expecting to see it start to kick in hopefully.

NUTRITION: 11000kj/2680cal - 288P/192C/78F

 

[NoAddedHmones]

In on this log, Heads up a dosage that high of TTA is going to bloat you and probably cause ****ty cramps after a few weeks.

 

[AustBenny]

WEDNESDAY 28.01.15

LEGS/BICEPS PM

Back Squat

15 x 60kg warm up
10 x 60kg warm up
10 x 80kg
8 x 90kg
8 x 100kg
3 x 120kg
2 x 130kg
2 x 140kg (10kg heavier than last week's max effort set, for two reps)
2 x 120kg
6 x 100kg
8 x 80kg with 5sec pause in the hole

Linear Leg Press Iweight of plates only)

15 x 200kg
10 x 240kg
8 x 280kg
6 x 300kg
6 x 320kg
3 x 340kg
2 x 350kg (20kg heavier than last week's max effort set for 2 reps)
8 x 200kg

Biceps

DB Hammer Curls

8 x 16lg
8 x 18lg
8 x 20kg

Preacher Curls

15 x 30lg
12 x 35kg
8 x 40kg

Close grip rope hammer curls

10 x 21kg
10 x 24.5kg
6 x 28kg + 6 x 17.5kg drop set

GENERAL COMMENTS: This was a blistering session, didn't want to drag myself out of the squat rack - even got my grunt on lol. 10kg increase in my max effort weight and managed to squeeze out 2 reps. I'm only 10kg off from my PB 1RM. Leg press was off the charts, 20kg increase in max effort set and managed to squeeze out two reps - I went for a third but failed and crumpled like an accordion - worse is having to unload half the plates to get that bitch back up again.

OSTARINE COMMENTS: I feel like it contributed to this session. These are close to some of my best numbers and a pretty drastic improvement from one week to the next!!

NUTRITION: 11410kj/2780cal - 258P/300C/61F

 

[AustBenny]

In on this log, Heads up a dosage that high of TTA is going to bloat you and probably cause ****ty cramps after a few weeks.

Thanks man, I have read up on TTA causing bloating and water retention, did cause a bit of that when I ran it last time but when I dropped it out of the mix and did a bit of cardio dried out nicely. Didn't deal with cramps though, but I am keeping my hydration right up both to avoid retention and cramping. I'm about halfway through the bottle so I may just leave out when I'm done rather than opening a new bottle.

Cheers

 

[AustBenny]

OSTARINE COMMENTS: So two days after leg day (see above for numbers) realistically I should be crippled - but I'm not. I think the Ostarine is contributing majorly to my quick recovery.

 

[ddfox]

OSTARINE COMMENTS: So two days after leg day (see above for numbers) realistically I should be crippled - but I'm not. I think the Ostarine is contributing majorly to my quick recovery.

I've noticed the same thing, even after an intense workout the next day I feel like I could do the same workout again!

 

[NoAddedHmones]

OSTARINE COMMENTS: So two days after leg day (see above for numbers) realistically I should be crippled - but I'm not. I think the Ostarine is contributing majorly to my quick recovery.

The joys of increased protein synthesis.

 

[AustBenny]

THURSDAY 29.01.15

REST DAY/KARATE IN THE PM

NUTRITION: 1000kj/2500cal - 270P/128C/98F


FRIDAY 30.01.15

SHOULDERS/TRICEPS AM

DB seated press

12 x 32kg
10 x 34kg
8 x 36kg
6 x 38kg
10 x 32kg

Seated Smith Machine Press

15 x 30kg
8 x 50kg
3 x 60kg
8 x 40kg
12 x 30kg

Skull Crushers

10 x 40kg
10 x 40kg
10 x 40kg

superset

Rear Delt DB Fly

10 x 16kg
10 x 18kg
10 x 18kg

Arnold Press

10 x 16kg
8 x 16kg
8 x 16kg

superset

Seated DB lateral raise

10 x 7kg
10 x 7kg
10 x 7kg

Plate raise

12 x 15kg
12 x 15kg
12 x 15kg

superset

Lying DB tricep extension

8 x 10kg
8 x 10kg
8 x 10kg

supetset

Close grip bench press

10 x 30kg
10 x 30kg
10 x 30kg

GENERAL COMMENTS: Great session. Numbers are up on my presses, I feel like I could have lifted the 40s today to hit close to PB but unfortunately the gym was empty so there was no one to give me a hand up with them - problems problems huh?

OSTARINE COMMENTS: Definitely think the Ostarine is kicking in. Big numbers again today for shoulders, definitely up A LOT from last week. Felt like I could have kept going if I didn't have to get to work - as it is I was late by half an hour coz I just kept nailing set after set. Even though my shoulders and tris were definitely failing by the last triple set, I think if I had had a couple of minutes rest I could have gone another triple set of some other isolation work.

NUTRITION: 10525kj/2567cal - 70F/196C/297P

 

[ReinalHot61]

Awesome. I'm planning to run Ostarine as well. Any differences on the weight, body fat, and inches?

 

[Volvo140G]

I'll sub!

I lean towards believing osta isnt for me but I'm for info and a detailed lawwwg

 

[AustBenny]

Will update recent workouts tmrw...going through a break up...but had to share a 50kg increase in mt PB leg press...for reps!!!

 

[AustBenny]

Hey again guys, sorry for the lack of updates - bit of a ****ty time at the moment but not letting that affect my training, in fact it's pushing me harder and channeling the frustration into my workouts.

Will post last week's sessions and calories as soon as possible, hopefully tomorrow.

OSTARINE COMMENTS: Into week five. After four weeks of supplementation at 20mg/ed, I definitely look bigger, look leaner and feel stronger. I can't tell if it's just more muscle fullness or whether I've added size but I seem to be bulging out of my workout singlets lol and my sleeves feel tighter. My abs are starting to show through again a bit, at least the top ones, especially when flexed. I think I am still holding a bit of water from the TTA.

On that note, I have a mid cycle DEXA scan booked in for Tuesday next week which is almost dead middle of the cycle as I didn't get the ifrst one done until I was a week into the cycle.

From next week, upping the dose to 25mg/ed.

Not feeling any sides, good or bad. No signs of gyno, balls feel fine. Libido is down a bit but I think that's just coz I'm a bit miserable due to break up. Can still knock one out if it takes my fancy.

I also had some albuterol arrive today so I will be looking to add that for the final three weeks as the TTA run comes to an end.

Cheers

 

[AustBenny]

Hey again, quick update.

I'm into week 6 of Ostarine supplementation. I've upped the dose as planned to 25mg for these last five weeks of the eight week cycle.

I haven't had much chance to post daily training updates but not sure anyone is so interested so I'll just pick a few highlights from the past couple of weeks.


(1) I've added 15kg, 33 pounds to my PB 1RM deadlift - now 175kg, almost 400 pounds.

(2) Last week I equalled my PB squat for a double, 150kg, about 330 pounds.

(3) I've added 40kg, about 90 pounds to my PB 1RM leg press now 400kg, 900 pounds and last week I did that for a triple.

(4) My shoulder DB shoulder presses are up, my last max effort set was 42kg/95 pound dumbells for 5 reps.

Overall ,strength and endurance is up across the board over compound and isolation movements.

I had a mid cycle DEXA scan today, it's been four weeks since my last and the recomp results are great.

19%BF down to 17.2%, almost two percentage points. I've lost almost exactly 2kg/4.5pounds of fat in four weeks.

I've also added 0.6kg/1.3ish pounds of lean muscle in a calorie deficit, eating on average 10000kj/2500cals a day (approx 2000kj/500cal deficit).

Impressive results if I do say so myself, as far as recomp. I actually feel bigger and fuller so I'm surprised the lean mass wasn't a little higher but I guess leaning out can make you feel that way.

 

[RecompMan]

Hey again guys, sorry for the lack of updates - bit of a ****ty time at the moment but not letting that affect my training, in fact it's pushing me harder and channeling the frustration into my workouts. Will post last week's sessions and calories as soon as possible, hopefully tomorrow. OSTARINE COMMENTS: Into week five. After four weeks of supplementation at 20mg/ed, I definitely look bigger, look leaner and feel stronger. I can't tell if it's just more muscle fullness or whether I've added size but I seem to be bulging out of my workout singlets lol and my sleeves feel tighter. My abs are starting to show through again a bit, at least the top ones, especially when flexed. I think I am still holding a bit of water from the TTA. On that note, I have a mid cycle DEXA scan booked in for Tuesday next week which is almost dead middle of the cycle as I didn't get the ifrst one done until I was a week into the cycle. From next week, upping the dose to 25mg/ed. Not feeling any sides, good or bad. No signs of gyno, balls feel fine. Libido is down a bit but I think that's just coz I'm a bit miserable due to break up. Can still knock one out if it takes my fancy. I also had some albuterol arrive today so I will be looking to add that for the final three weeks as the TTA run comes to an end. Cheers

Nope livido will come and go along with erection strength and frequency

I'm at week 5 and feel it

 

[hrdgain81]

Great log, thank you for sharing all this info. One quick question, how are you dosing all at once in the AM or split doses?

 

[AustBenny]

Hey guys,

I know I dropped the ball on this log but didn't want to leave it unresolved and thought I'd summaries my results.

First of all, I extended this run to 12 weeks. First three weeks at 20mg, last 9 weeks at 25mg.

As of my last DEXA scan at week 10, 20 March 2015.

Body fat - 19.0% down to 15.1% - 4% loss. In weigh terms, 17.2kg down to 13.5kg fat tissue, a loss of 3.7kg fat.

Lean mass - 70.5 up to 72.4, an additional 2kg (4.5 pounds) lean muscle mass.

Strength gains:

Squat

Added 15kg to my 1RM, up from 150kg to 165kg.
My old 1RM of 150kg is now my 3RM (up from 130kg)

Bench

Added 5kg to my 1RM, up from 120kg to 125kg.
My old 1RM of 120kg is now my 3RM (up from 110kg)

Deadlift

Added 20kg to my 1RM, up from 160kg to 180kg.
Again, my old 1RM of 160kg is now my 3RM (up from 150kg)

DB Shoulder Press

No increase in my 1RM weight, but I can now crank out 5 or 6 reps with 95 pound dumbbells. I can't get anything bigger up, even with a spotter ahahaha.

All of these weights are up quite dramatically from my initial week of this run, I'm comparing to my PB lifts which were during a bulk last year when I was consuming around 4000cal. I achieved these lifts on approx 2000-2500cal.

I'll try and book in a blood test tomorrow to get blood results to see what the shut down effects were.

Thanks to those that followed initially, sorry again for dropping the ball on the updates - I guess I was too busy training hard

PS Was Olympus Labs Ostar1ne - thanks guys for making a great product.

 

[thu_hobbit]

Awesome log man. Just doin some research and this helped a lot. How did your pct go? Did you keep/lose any of your gains? What did you incorporate into your pct and how?