Smitty's Summer Log

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    Smitty's Summer Log


    Got everything in and started this new run on Monday. I will be running a short run of Epibolin(2,3A Epi), along with Epi-V, and 550.

    I am starting the first week with Epibolin at 15 mg day 1 and working up to 30-45 mg by the end of the week. Will be at 45 mg in week 2.

    Starting week 2 I will add Epi-V and 550 to the party at 2 ed and run for 4 weeks.

    Week 3 I will taper down Epibolin for a short run.

    Week 5 I will start PCT Black and end Epi-v and 550.

    Week 6 continue PCT and add Pure Test.

    My goals are lean out as much as possible.

    Stats:

    220 lbs., roughly 15% BF, 6 ft.

    Diet will be Low Carb, High Fat and Prot. with two refeeds per week.

    Training. I've continued with my 531 for main lift. With a bodybuilding volume emphasis for assistance. 4 Training days per week.

    HIIT for conditioning on off days. Cardio in AM if weight and fat loss is to slow.

    Not sure what realistic goals I can expect. But I am hoping for a drop of 2-3% BF over 6 week period.

    Any input or critique would be appreciated.

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    Training Monday

    Bench 531 worked up to 245 x5, Did one back down Rest Pause Set with 165. 15, 8, 6.
    Bent-over Row, worked in between Bench Sets. 135x8-10 reps x 5 sets

    Blast Strap Push Ups 3xMax, 1 set Reg. Pushups 15 reps.
    Banded 1 Arm Row 3xMax

    Lying Skull Crusher 4 x 8-10, 95 lbs.
    Standing Band Push Downs 4 x Max Reps

    No Training on Tuesday, First Day of Spring Ball Football Practice.
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    on the sideline
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    Quote Originally Posted by snagencyV2.0 View Post
    on the sideline
    Same

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Observing
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    Training Wednesday

    Squat

    Warm Up with narrow stance heels elevated 135x10, 185x 8, 225 x 8
    Wider Stance Flat (531) 275 x5, 295x5, 325x5
    Back Down Cluster Sets 275, 2 reps(15 sec Rest), 2 reps(15s), 2 reps. Did three sets of cluster sets as back downs.
    Narrow Stance Elev. Heels 225x10, 225x10, 225x10
    Step Ups on 16" Box, 115x8, 95x10

    Ab Roll Outs 2 sets of 10
    Ave. Band Standing Ab Crunch 3xMAX

    I have started training at home in my garage. Which means much more simple training. I love being able to train at home. Had planned on dragging the sled at the end but my legs were done before step ups.

    Nothing to report from Epi yet. I'll bump up dosage today to 45mg.

    Weight this morning 218.
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    in late..
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    following
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    Quote Originally Posted by calebsmitty View Post
    I have started training at home in my garage. Which means much more simple training. I love being able to train at home.
    woohoo no more ****ty commercial gyms for you!
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    Quote Originally Posted by snagencyV2.0 View Post
    woohoo no more ****ty commercial gyms for you!
    Yah I don't have the room at home but glad to be training at a school gym...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Training is much simpler now. Summer heat is gonna be a problem though. Late night or morning sessions for the most part.
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    Quote Originally Posted by calebsmitty View Post
    Training is much simpler now. Summer heat is gonna be a problem though. Late night or morning sessions for the most part.
    Wished I had that problem....still freakin cold here in Holland.
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    I trained yesterday around 2 PM. Was in the 90s but a good breeze going. Deadlifting in 90 degree heat is not easy though.
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    Quote Originally Posted by calebsmitty View Post
    I trained yesterday around 2 PM. Was in the 90s but a good breeze going. Deadlifting in 90 degree heat is not easy though.
    Ewwww. Good recipe for fainting

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Update:

    Friday's Training:

    Standing Milt. Press: Worked up in sets of 5 to 155
    Dropped weight to 115 and did one Rest/Pause set of 15 reps (15 sec. rest), 8 reps, 5 reps
    Pullups Between Each Set of Milt. Press. I've been using a light band to assist so I could hit more volume. Each Set was for 8 reps. Changed grips each set.

    Band Lateral Raises/1 Arm Band Row/FacePulls - Did about 5 sets of this not counting reps. Mostly just banged out reps until near failure.

    Ab Wheel 3x10
    Medium Band Crunches (Reg. and Side) 3x10

    Sat. No training, went to the beach with Family


    Sunday:
    Deadlift worked up to 335 in sets of 5.
    Two Backdown sets of 255 x10

    RDL 4x8-10 w/185

    Leg Curl 3x10

    Tire Sled Drag. Walking backward. I walk from my driveway to neighbors about 20 yards and back. I did 4 trips. These make your hamstrings scream for mercy.
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    Quote Originally Posted by Montego1 View Post
    Ewwww. Good recipe for fainting
    Yeah. I make frequent trips inside. And keep ice in my water bottle. Not too bad. It was the yard work my wife made me do that made me light headed.
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    Supplement update.

    I bumped Epibolin up to 45 mg on Saturday

    I started 550 and Epi-V today at 2 pills ED taking one of each in the AM and in PM

    So far I havn't noticed anything. No surge in strength or physical changes. I have read it may take up to two weeks to kick in. Hoping it will start to kick in this week so I can get the synergy of all three working together.

    No weight change. Body fat still roughly the same. I'm measuring using an Omron hand held just for measurements sake. Eventhough it gives me different numbers everytime I use it. Currently says I am between 16-18%. Hoping to get it down to 12-14% by Summer's end.

    Diet has been simple. I havn't been too strict with myself. I have kept Carbs low but not at zero. Fat moderate and Protein as high as possible. Yesterday was a Carb refeed day.

    I havn't added cardio yet. I hate cardio with a passion and would prefer to push my prowler around instead.
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    Remember to take bf measurements first thing in the morning after the bathroom and before any type of fluid intake. Using one of those hand held things u might take three measurements and average them out to keep it more consitant.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    As long as you are consistant in your method that's what matters most, I like using photos now. I try to keep some cinsistancy ... location time lighting etc...works well...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Yeah I have a pic I'll post as well. I'm only using the handheld because I was able to order a bunch for my Food Science class so I have them available to me.

    I always measure in the morning, not completely empty. And I usually take a few measurements and average it out. Just keeps me honest.
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    Weight yesterday and today is up from the last few days. I had a carb refeed on Sunday so I'm assuming i'm holding more water than normal. I was consistently under 220 and now I'm up around 222-225. It could be the Epibolin kicking in.
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    Name:  photo(1).JPG
Views: 64
Size:  80.6 KB

    This is a pic from a week and half ago. Was still close to 210 after ****ting my brains out and not eating for 4 days. I am going to take a pic tonight for comparison.
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    Good starting point. Excited to see the shred fest.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    This is tonight. I'm lacking any real definition. It is coming in on my arms and legs. Still holding alot of fat in my lower abdominal.
    Attached Images Attached Images  
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    Chest and Back today

    Flat Bench worked up to 255x4, backed down 225x8,225x8,185x8,185x8,135x15 ,135x15

    Face pull between sets of bench sets of 10 (100 total reps)

    Bent over rows (pendlay) 5x10
    Medium bands rows 5x10 (only really get the contraction part this way)

    Band press downs 100 total reps

    Tire sled sprints (40 yards)
    6 sprints with a 25 on tire
    2 sprints with no weight

    Little variation but got the job done.

    I need to up the ante on sprints. That is my goal moving forward.
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    Question for all the experts. What do you think is a good baseline starting off for carb intake? I'm over 50 grams at the moment. I would think anything under 100 is fine. As I progress if fat is not coming off fast enough I could drop to 50 or below.
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    Quote Originally Posted by calebsmitty View Post
    Question for all the experts. What do you think is a good baseline starting off for carb intake? I'm over 50 grams at the moment. I would think anything under 100 is fine. As I progress if fat is not coming off fast enough I could drop to 50 or below.
    100 should be more then low enough. Make sure to get a refeed every once in a while when ur feeling sluggish. Maybe bump it up to 150 or so that day. Many people like the lower carbs for cutting but make sure ur calories are in the right range. That's most important.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by calebsmitty View Post
    Question for all the experts. What do you think is a good baseline starting off for carb intake? I'm over 50 grams at the moment. I would think anything under 100 is fine. As I progress if fat is not coming off fast enough I could drop to 50 or below.
    Little breakdown real quick.
    P=4 cals/g
    C=4 cals/g
    F=9 cals/g

    Not sure what ratio you are shooting for (40/20/40 is what I'd assume from your earlier post) but using this breakdown should help you find exactly how many grams of each you should be consuming daily.
    Also, remember that fiber shouldn't be counted as carbs.
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    looking lean caleb, you haven't backslid since I last saw you
    as for carb amount - always individual man, and dependent on your goals..
    expanding on what montego said: if you don't want to try a carb rotation, then keep carbs under 100g daily for leaning purposes and 2x weekly double up on your portion of carbs, or maybe shoot 250g twice weekly
    play around with it, monitor yourself and get finite with things
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    Macros for today

    Pro 216
    CHO 102, fiber 15 g of that
    Fat 131

    2400 cal roughly. Might have a protein shake before bed.
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    Yeah that was my thought. Was thinking of dropping below 50 but every time I do that my training sucks. Just wanted to get some re assurance from people that have been doing this for a long time.

    I studied dietetics in college but there never was a topic on getting shredded.

    I just ****ing hate cardio. That's how I did it when I was younger. But I looked like I was hooked on heroin.
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    This guy hasn't done cardio in almost 2 years. Love every minute of that.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    I'm trying to stick to sprints and prowler/sled work to get my conditioning. Once I'm off for summer I will do some walking with my weighted vest in the morning. Probably no more than 30 min.
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    Weight 220 this morning.

    Feeling good and tight. Hoping to start seeing something from Epibolin soon. Have not felt any strength increase or any visible signs it has kicked in.
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    Squats and more squats, and then squats, and some other stuff

    I think the stuff Is kicking in. I had a great session today.

    Sumo DL 3x8 - 135 (to warm up hips)

    Squat Prog set ramp. 5 sets of 3, ramping up to 275 resting only when loading weight
    .
    Squat 275x5, 275x5, 295x5, 315x5, 325x5

    Front squat 2x8 (just feeling them out I've never been able to master front squats)

    Scrape the rack squats (my version of hacks) 4x15, 185.
    ( did these without lockout at the top)

    Forward tire sled, walking, 60 yards x 6
    40 yard sprints x 6
    Calf raises 3x10

    Mowed my front yard x 1

    Felt I had more in the tank if I wanted to push it.
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    Weight this morning was 218, BF% 17.2 (hand held)
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    Quote Originally Posted by calebsmitty View Post
    Mowed my front yard x 1
    yeah the only thing you don't mention here is that your lawnmower is a rider



    (sorry couldn't resist)

    gotta get out and mow myself today..takes me ~1:15 if i'm making good time, 1:30 if i'm just average
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    Man I wish I had a rider. I was actually pretty gassed and my shoulders were burning. It give me an excuse to the my grass grow taller to add resistance to the mower.
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    Shoulders

    Milt press 95x10, 95x10, 115x8, 115x8, 125x8, 125x8, 125x8
    Face pulls with medium band, between every set of milt press x10 reps

    Wide grip pull ups - 4 sets between last four sets of press , sets of 5-8 reps

    Band Lat raise/pull aparts 3 x max reps
    Shrugs 4x10

    DB Lat raise/ rear delt lat. 2x10 of each

    This was real fast and short, very little rest between sets. I tried to keep moving and worked multiple exercises together. Traps and delts were nice and fried. Feeling much more intense now. Strength is climbing. Epi is kicking in.
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    Good session bud. I've never been much on bands....they always break when i use them.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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