Taman's sponsored PCT log with Nova, Recourse, C20 and Erase Pro (Sponsored)

taman6886

taman6886

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Hello all. Special thanks to both NattyDisaster and BDCC and all the other awesome PES peeps who have always been oh so kind to me for this opportunity with a nod to USP Labs too. Just finished a 6 week Epistane and Stano run with some very nice results. What I would like to see in this 4 week PCT is keeping the strength gains I obtained with some continued leaning out while leaving no signs of testicular atrophy.

I am about to enter the deload phase of a 5x5 program that I have recently been turned onto that basically looks like this:



Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week as follows:

Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.


I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
Lifts...

Day 1:
Squat 5x5
Power Clean 5x5

Split Squat 3x6 (each leg) (or alternative)

Hanging Leg Raise 3x As many as possible

Day 2:
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Close Grip Bench 3x8-12
Side Bends 3x8-12 (each side)

Day 3:
Deadlift 5x5
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
Back Raise 3x8-12
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)

Day 4:
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)

About 3 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some deep calf stretch work to continue improving overall depth.


Starting Training Maxs as follows: Squat - 405, Powercleans - 190, Bench - 275, Deads - 410, Standing OH BB Press - 200.


I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.


As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 3000 or under cals on lifting days (usually run about 2850) and under 2000 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.

Starting tomorrow, we will be taking Nolva 40mg for 2wks, then 40mg EOD for 2 weeks, Erase Pro 1 cap am for 30 days, Recourse 2 caps 3x/day for 20 days, Compound 20 2 caps 2x/day, which I will likely up to 6 caps on lifting days one I hit the 75% plus weeks. Standards will include Ageforce Omega3/CoQ10 patch, Recover Pro, what ever PWO I have on hand and AMS Joint Fixx (Which I have been and will continue to run a separate log on.

Will take before shots and stats tomorrow am.
 
Celorza

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Lets see you keep that mighty and beastly muscle you forged on your beast-mode log Big Bro! The tiny dude is IN!
 
R1balla

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im assuming this is Nolva and not Nova correct?
 
Rosie Chee

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With only a 2-pound difference from the start to end of your cycle, you definitely got a recomp, Tony. In for the support :)

~Rosie~
 
BPjohn123

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You know I'm in tony
 
taman6886

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Yesterday was pretty much a wash as far as diet goes. No guilt, just move on. Have a b-day coming this week to, so will probably forgo the dietary discipline then to. Did start dosing as planned yesterday. Likely psycho somatic , but I swear I could feel a moderate "pump' in my arms during church.

Anyways, lets get to today: Day 1 wk 7 (deload) 60%
5:35-6:20 *brief cardio warm up and deep calf and hip flexor stretches.

Squat 245 5x5

Powerclean 115 5x5

DB Split Squat 3x6/6 w 15'sx2

Hanging Leg Raise 25/20/20

Was hot today and between the humidity and the doors to the pool being open to the pool for a swim meet, the rubber mats on the weight room floor was slick.

Fed from 12:20-8:40 3028 cals (212 carbs, 210 protein [plus 42 bcaa], 143 fats) with an estimated burn of 3800. It's early but I generally start to feel some mild depression onset about now after a cycle, no indication of that so far.
 
kingjameskjf

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Following for recoverbro, but uh Tony, shouldn't this be in the supplement log section?
 
taman6886

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Following for recoverbro, but uh Tony, shouldn't this be in the supplement log section?
Aye, that it should. Maybe I will have to move as a repost and delete :( Or maybe perchance a cool mod could move this for me?
 
MrMarc

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Aye, that it should. Maybe I will have to move as a repost and delete :( Or maybe perchance a cool mod could move this for me?
Or I could report the thread asking the admin to kindly move it for you :)
 
taman6886

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Quiet day, little man had a ball game. 1977 CALS, 171 Protein, burn of 3500. Fed from 11:30-8:30.
 
kingjameskjf

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How are you tracking your macros? I like using myfitnesspal which makes it so easy.
 
taman6886

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Don't know it. I guess I have to check it out.

Very similar to "my fitnees pal. Logging intake, adding burn tracking by activity, analysis of macro and micro nutrients +forums.

Ok, I said the diet was going to get lax this week because of Father's day and my b-day. Well, today was one of those days. Regardless, did get a good burn going this morning.

6/20/12 Day 2, wk7 (Deload = 60% on 5x5's)
Bench 5x5 @175

Assisted Dip (Total weight 135) 3x10

Assisted Pull Up (Total weight 120)3x8

BO BB Row 3x8 @ 115

Cls Grip Bench 3x8@95.

Finished up with 28 minutes of Random Hills Cardio 220 cals. Estimated burn for today 3950.

Bummer news: Found out the Y I lift at will be closed for week 3 of my PCT, WTF talk about BAD timing. I can maybe hit a Saturday/Wednesday/Saturday at another Y, will get through this one way or another.
 
TurningGreen

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Nice...and a PCT LOG hope everything goes well here bro.
 
taman6886

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Took the day off for my B day. Took both boys to the Y. Swam for about an hour then hit the weights. The youngest was well behaved so dad and big bro could get to work. T bones waiting for the grill. Details later.
 

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Celorza

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Took the day off for my B day. Took both boys to the Y. Swam for about an hour then hit the weights. The youngest was well behaved so dad and big bro could get to work. T bones waiting for the grill. Details later.
Big Bro T! Happy birthday! and may many more years of health and happiness come your way brother! God bless bro! Enjoy your day and have a blast with your family, friends...and T bones :D!!!!
 
taman6886

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Big Bro T! Happy birthday! and may many more years of health and happiness come your way brother! God bless bro! Enjoy your day and have a blast with your family, friends...and T bones :D!!!!

Been a great day, thanks Celly.

Day 3, wk 7 (60% Deload)
12:15-100

Dead Lift 5x5 @240 Despite the lighter weights, focused on exploding in the initial pull.

Front Squat 135x8, 165x8/8

Back Extension BWx12, 60lb DB to chest 12/12.

Side Bends 3x12/12


Feeding from 1:30-8:00 2911 cals (221 carbs, 207 protein [plus 26g bcaa], 117 fats) with an estimated burn of 4450.
 
TurningGreen

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Happy B Day bro! I remember when my dad used to take my brother and I to the Y. We used to pretend that the workout machines were spaceships or something like that...who knows...I do know that I really appreciate that he did that...I feel like it planted the weightlifting bug under my skin ya know. Enjoy your day bro!
 
taman6886

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Happy B Day bro! I remember when my dad used to take my brother and I to the Y. We used to pretend that the workout machines were spaceships or something like that...who knows...I do know that I really appreciate that he did that...I feel like it planted the weightlifting bug under my skin ya know. Enjoy your day bro!
It was awesome Greeny, and thank you :)
 
taman6886

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Ok, today we hit the iron then the pool with the little guy.

Day 4, wk 7 (60%/Deload)
11:15-12:00

Oh BB Press 5x5 @120

45 Deg. Inc DB Press 3x10@40

Tate Press 3x10 @25's

BO DB Row 3x10/10 @60's

Cross Body Hammer Curl 3x10/10 @20

90Deg DB Iso Preacher Curl 2x8@ 15

DB Shrug 2x15 w/65's

Planks 5 sets, 45 second hold
 
taman6886

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Ok Yesterdays nutrition: Fed from 1:30-9:30 - 2873 cals (210 carbs, 206 protein [+36g bcaa], 121 fats) est burn of 4350. Today has been an off day, feeling really good. Got taken out for my birthday for super, this WILL be my last cheat in at least 2 weeks. Did get in a 6.7 mile bike ride, 510 cals.
 
taman6886

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6/24/12 Think I may have solved my YMCA Closing issue. Another nearby Y will be open and has Sunday hours, so guess who hit it today :)
Day 1, wk 1 (PCT Day 8) 65%

Squat 5x5@ 265 (Won't say I hit para, because every time I think I got it, some one tells me I don't but will say these were some of the deepest back squats I have ever done.)

Power Cleans 5x5@125

Split Squat 2x6/6 with 30's (Getting better, but still don't like these, may replace them)

Hanging Leg Raise 30/20/20

Broke fast with just a tad of Glycomyx and protein (Left overs from pre-mixing my post W/O Mix) about 1:00, will cut it off about 9.

Got about 1000 cals left on the day and need to get more Protein in. Little man's Little League tourney starts Tomorrow, I may not be able to hit it again till Wednesday AM. We shall see.
 
taman6886

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Quiet day with a tight diet:1730 cals (145 carbs, 175 protein [plus 36 g BCAA], 52 fats.)
 
TurningGreen

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Love those quiet days...I need more of those in my life. Keep up the good work bro.
 
taman6886

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Love those quiet days...I need more of those in my life. Keep up the good work bro.
Thanks Greeny. Had another one today due to baseball tournament, but that is now over. Gonna hit it tomorrow morning, then Thursday/Friday. Probably go into week 2 Saturday and then do my best to deal with the week long shut down of my Y.

FED FROM 12:30-7:30 1890 CALS (124 carbs, 175 protein [plus 36 g bcaa], 79 fats) est burn of 3700.

Could just be paranoia, but I am not really seeing the boys gettin' back to their usual "heaviness". On a positive note, mood is good, libido is good, no depression or anxiety.
 
taman6886

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Today was a mixed bag of sorts. Weighed in @266, so I only put on 8 pounds over my birthday/father's day. Beats the 16 I gained last year. Also, despite the fact that this was not a heavy 5x5 day, I did crank it up on the assist work and found good evidence that I have not been losing any strength. Not sure what it is about this combo, maybe it is the Nolva or just the mix of all of these compounds, but I am almost feeling like I am on cycle.

Day 2, wk 1 65%
8:20am-9:10am

Bench 5x5@190 (Focused on exploding out of the bottom, felt good)

Weighted Dip 3x8/8/8 (24 deep pec stretching reps in 3 sets is a PR)

BO BB Row 230 x8/7/8

Assisted Pull Up 213x8, 233x6/5+Partial

Close Grip Bench 180x12/10, 190x6+assisted rep.

Wrapped things up with a bit of cardio, 22 minutes, 183 cals.

Fed from 10 - 8:30 (Post W/O was 2 scoops of protein, 1 scoop glycomyx, then nothing till 2 - whole rotisserie chicken :) Yeah, I konw, >8 hours but I last eight at 4:30 and got home and was only at 2600 cals, had 2 scoops MGN Cake Batter +4oz fresh Strawberries. Figured if I tried to go through till 12 tomorrow from 4 on less than my target cals, I would run risk of a midnight cheat, thought this was better)
2934 cals (145 carbs 294 protein [plus 42g bcaa], 125 fats) with an estimated burn of 4100. Wished every day my macro's looked like that.
 
BPjohn123

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Keep at er T
 
TurningGreen

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Nice job on those macros bro...way to opt for the cake batter over the mid-night snack. I recall going hours with out eating and then coming home and wanting to storm the refrigerator...it takes a lot not to!
 
taman6886

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Got to catch up a bit. 6/28/12 day 3 wk 1
5:35-6:35

DL 5x5@ 260

Front Squat 190x10, 210x8/8

RDL 230x8, 250x8/8

Behind back bb shrug 320x15, 340x12/12

Side bends 3x12/12

2986 cals (258 carbs, 216 protein [plus 42g bcaa], 119 fats) est burn of 4100

Right now am cardio 25 minutes Random Hills, 200 cals even. Later day 4 w/ the iron.
 
taman6886

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Big old storm blew through yesterday, knocking out power and communications, blew my iron time yesterday. Nothing to do but get it done today.
6/30/12 Day4, wk 1 65%

OH BB Press 5x5 @130

45 Deg In DB Press (Dropped weight and increased ROM)
75's x 12/10/8

Tate Press - 50x6, 40x12/12

BO 1 Arm Row (Done with Hammer curl bar for more weight)
125x8/8, 135x6/6

Cross body hammer curl 40x12/12, 10/10, 10/10 (Sets 2 and 3 took weight to delt instead of just +90 deg, easier on my elbow and a better squeeze too)

90 deg DB Preacher 25x10

Planks 5x40 squeeze, 20 rest (used stop watch this time, more demanding.)
 
taman6886

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7/1/12 Day1, wk 2 (75%)
3:10-4:10

Squat 5x5 at 300 (Butt to elevated milk crate)

Pwr Clns 5x5@ 145

Split squats 3x6/6 w/35's

Had to get moving, will hit leg raises later this week.

Weighed in at 261 this morning with some persisting water weight, so I am pretty sure we have repaired the damage from Father's Day/my birthday week. Seem to be maintaining strength gains and vascularity seems to again be on the rise, libido is good, but honestly has never been an issue for me. We are dropping the Nolva to 40mg eod starting with today's dose. As the recourse only runs for 20 days, not sure what I will do when it is gone. Have some options to replace it or may just be done with a natural test booster at that time.
 
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7/1/12 Day1, wk 2 (75%)
3:10-4:10

Squat 5x5 at 300 (Butt to elevated milk crate)

Pwr Clns 5x5@ 145

Split squats 3x6/6 w/35's

Had to get moving, will hit leg raises later this week.

Weighed in at 261 this morning with some persisting water weight, so I am pretty sure we have repaired the damage from Father's Day/my birthday week. Seem to be maintaining strength gains and vascularity seems to again be on the rise, libido is good, but honestly has never been an issue for me. We are dropping the Nolva to 40mg eod starting with today's dose. As the recourse only runs for 20 days, not sure what I will do when it is gone. Have some options to replace it or may just be done with a natural test booster at that time.
Good job bro keep it up! Hit those macros if you don't wanna lose those awesome gains!
 
TurningGreen

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Nice 5x5 at 300lb to a milk crate I am positive you felt those!
 
taman6886

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Good job bro keep it up! Hit those macros if you don't wanna lose those awesome gains!
Speaking of which: Fed from 12-8, 184 carbs, 220 protein [plus 42g bcaa], 125 fats) estimated burn of 3800.

Nice 5x5 at 300lb to a milk crate I am positive you felt those!
To be clear, the crate was sitting on a 4 inch platform with a 45 underneath it. Took me a few sets to actually get my azz to hit it, but we got there!
 
Celorza

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Speaking of which: Fed from 12-8, 184 carbs, 220 protein [plus 42g bcaa], 125 fats) estimated burn of 3800.



To be clear, the crate was sitting on a 4 inch platform with a 45 underneath it. Took me a few sets to actually get my azz to hit it, but we got there!
BOOM good stuff brother! Keep it up!
 
taman6886

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Yesterday sucked, got caught in a 6 hr crisis intervention that involved a 16 year old kid nobody wanted, talk about shooting up cortisone levels!

Anyways, took an hour drive to a Y 30 minutes from my home to get it in tonight, but we got it in.

Day 2, wk 2 (75%)
5:45-6:50 (Did the best I could in unfamiliar territory. Never ceases to amaze me the differences from one set of cables to the next)

Bench 5x5 @220 (These were more challenging than I anticipated but not really a struggle, pretty typical for my 75% bench week)

Dip 10/8/7 (25 reps over 3 sets is a new PR)

BO BB Row 235x10/8/8

Had no assisted PU Machine, so I combined my best effort at Chin ups with Wide Grip PD's
2 eye level Chin ups then 4reps at 180 PD, 2 more eye level chins, 6 reps at 150 PD.

Close grip bench 185 x8/4(got grip too narrow here)/5

Hanging Leg Raise 25/25/20

Fed from roughly 12-8, 3019 cals (121 carbs, 244 protein [plus 36g bcaa], 168 fats. Fats are high because I broke fast with hotwings and salad with ranch, finished the day with eggs. Est burn of 4050.
 
taman6886

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Gonna have breakfast here in a bit. Hit a 6.86 mile bike ride, 42minute, est burn of 463. Gonna take my little guy swimming today too, that should burn a bit more. No iron today.
 
taman6886

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Didn't track cals today. Had the bike ride, 2.5 hours with the kids at the pool swimming and then a Church 4th party w/ a pretty hot & intense kickball game during which I ate dirt trying to snag balls on the run. Very active day.
 
taman6886

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Today was quiet, maybe gonna hit a bike ride here in a bit, but it is still darn hot. Fed from 12-7, 2083 cals, (152 carbs, 192 protein [plus 24g bcaa], 84 fats). Things seem to be going well, tomorrow getting back to the iron.

Post Edit: Did get the bike ride in, 37 min, 4.89 miles, est burn of 324 cals.
 

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