Using 20mg ostarine (ostanish) in pct right now.
Pistol I switched up work outs this run with Osta and did Brock Lesnar workout... None of the grappling stuff, but definelty put on some size with his format. Simple and legs twice a week. It's good sh!t. Just a option to check out.Originally Posted by pistol345
Workout: Chest/ Triceps
Flat Bench: 165 x 9, 165 x 8, 165 x 7
Incline DB press: 70s x 8, 70s x 6, 70s x 6
DB Flys: 35s x 8, 35s x 8, 35s x 7
Diamond Pushups: x 8, x 7, x 6
Overhead DB tricep extensions: 45 x 8, 45 x 8, 45 x 7
Idk what this is called... bent over DB tricep extensions?: 20 x 8, 20 x 7, 20 x 7
No spotter today, so couldn't go completely to failure on flat bench, but still put up some of the best numbers of my life! I can't believe I'm using 70s on incline DB bench... awesome. People keep telling me I'm looking bigger. I'm up about 5 or 6 lbs since I started Osta, and I'm up about 12 lbs since I started my bulk in November. I'm very pleased thus far, and I can't wait to start creatine and see where my numbers are.
Got like 5 compliments about looking bigger today, but my weight's about the same. I wonder if I will stop seeing weight gain as my reps decrease/ intensity increases...
Workout: shoulders/ traps
Worked out with my buddy today, and I just followed his workout because I need to change mine up. He does less sets, but pushes past failure... it was intense.
Overhead DB press: 70s x 8 (spotter assisted for 2 more reps)
Seated lateral DB raises: 20s x 10, 30s x 7 (spotter assisted for 3 more reps)
D- handle lateral cable raises (1 arm at a time) : 2.5
plates x 8 (spotter
assisted for 4
That last workout was unbelievable. My shoulders were on fire. Haven't felt a burn like that in forever. Switch to traps.
Standing DB shrugs: 70s x 12, 70s x 10, 70s x 10
Seated DB shrugs: 70s x 9, 70s x 8, 70s x 8
Surprised my shoulders weren't sore today since they were burning so badly yesterday. Traps are a little sore. Decided to do forearms and calves for a change. Honestly I have no idea what some of these workouts are called, but I'll try to describe em.
Reverse barbell curls? Where you do curls where your hands go over the bar instead of under. 55 x 8, 55 x 7, 55 x 7
Seated calf raises: 115 x 12, 115 x 10, 115 x 8 (10 second rest, then another set) 115 x 6 (short rest), 115 x 7(short rest) 115 x 5 (short rest) 115 x 5 (short rest) x 4. Totally burnt out
Barbell behind the back wrist curls? Standing with the bar behind me, arms down, palms of hands facing away from my body. 65 x 10, 65 x 8, 65 x 8
Kneeling barbell wrist curls: 45 x 10, 45 x 8, 45x 7
Forearms were feeling pumped like never before. Felt like I had a knot in the muscle or something.
Was a low strain, but very effective workout. Good day
Day 36- first day of week 6
Starting lower reps today (3-5) with heavier weight. Going to include a couple of sets of 8-10 reps to preserve muscle size while increasing strength
Workout: back/ biceps
Bent over rows: 155 x 5, 155 x 5, 155 x 4, 155 x 3, 115 x 9
Wide grip pullups: x 5, 5, 4
Low rows: 245 x 10, 245 x 8, 245 x 8
Straight arms cable pulldowns: 10 plates x 6, 10 x 5, 10 x 5
Hammer curls: 40s x 6, 40s x 5, 40s x 5
Concentration curls: 35 x 6, 35 x 5, 35 x 5 (drop set with 25 x 6 more reps)
Arms were feelin pumped. Another day down
Workout: chest/ triceps
Flat bench: 185 x 5 (new personal record!) 185 x 4, 185 x 3, then 135 x 11 (then did negatives with assistance on the way up for 2 more reps)
Incline bar bench: 135 x 8, 135 x 6, 135 x 5, 95 x 10
Dips (leaning forward): x 6, x 5
Cable flys (pulling downward to work lower chest): 4 plates x 8, 7, 7
Skull crushers: 45 x 10, 9, 7 (spotter assisted for 2 more reps)
Cable tricep extensions: 8 plates x 8, 8, 7 (drop set with 6 plates x 6 more, then 4 plates x 6 more, then 2 plates for 10 more).
Triceps were destroyed after those drop sets. Set a new PR on bench, so today rocked! I'm loving the osta. Libido has been great (I'm sure triazole has helped a lot), lifts have been great, and I've been gettin bigger. I'm tempted to jump back on the creatine and get SWOLL.
Great results so far. I think I'll have to include some Triazole in my next run of Ostarine as I noticed some suppression with Osta after 4 weeks so if your libido is still going strong after 5 weeks then the Triazole must really be helping.
Thanks man. Yea, I think it has made all the difference for me. Id actually like to try running two bottles of it at a higher dose for the last 6 of an 8 week osta cycle. I bet that would give a nice libido boost while making gains.Originally Posted by warsteiner
Chest is a little sore today, but triceps are very sore. Weighed in at 185.0, which is one of my lowest weigh ins lately, but I'm not sweating it. I've read that when u get to the lower reps when periodizing you can lose size and weight while gaining strength, so I was kind of expecting it. Just jumped on creatine and beta alanine today, so hoping to see plenty more PRs in the coming weeks. Really have my heart set on benching 225 and squating 315 (which were my original goals anyways).
Don't even know what most of the exercises are called, so I'll skip posting them today. Either way, abs are feeling worn out
Abs and hip flexors are terribly sore today. And the air is freezing cold today, so I felt no motivation to workout. Still TRIED to hit it hard, but had a pretty crappy workout.
Overhead DB press: tried 75s, but couldn't lift more than twice, so I went with 70s for 6, then 65s for 6
Lateral raises: 30s x 8, 30s x 7, 30s x 5
Lateral cable raises: 2.5 plates x 7 (spotter assisted for 3 more reps)
Reverse flys: 30s x 8, 30s x 7 (drop set with 20s x 7 more reps)
Pretty ****ty workout today. almost felt like I was in PCT or something. But I've had some great workouts lately, so 1 bad one isn't ruining my day. Hoping my abs/ hip flexors will be stable enough to do squats tomorrow because I'm looking forward to setting a PR
Abs and hip flexors are still terribly sore, but I went to the gym and warmed up for squats and they didn't seem to bother me. The weights were feeling really heavy for some reason. did some reps with 225 and the bar was diggin into me. Went to 275 to try to get 5, and got stuck on the 2nd rep. Had the safety bars set up, so no big deal.
Totally pissed off that I couldn't rep it out. Really wanna max out at 315, so this isn't looking good. Have had a sore throat for the last 2 days, so I hope I'm not getting sick. Felt weak as a kitten today, and I'm pretty upset.
My boy at the gym thinks I might be overtraining, and I think that's quite possible. Since I dropped reps to 3-5, I've been lifting heavier than ever, and I think it finally caught up with me. Probably should reduce the amount of sets. Either way, I'm taking the next 2 days off, and we'll see what happens.
I sent you a PMOriginally Posted by SuppJunkie
maybe cut out some of your accessory work for a couple days and just stick to your compound moves until you get to feeling better?
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
Yea. That's a good idea.Originally Posted by Bodock
Took 3 days off to recover fully from overtraining. Feeling much better and anxious to get back in the gym. Decided to take Bodock's advice and cut out some of the isolation movements, so I can still train hard on compounds.
Workout: Chest/ Triceps
Flat bench: 195 x 3 (personal record), 200 x 3 (personal record), 200 x 2, 145 x 10
Incline DB Bench: 70s x 8, 70s x 6, 70s x 6
Close Grip Push Ups: x 8, x 7, x 7
Overhead cable tricep extensions?: 10 plates x 6, 9 plates x 7, 9 plates x 6 (drop set with 6 plates x 6 more reps)
Put up some great numbers today. Awesome to be back in the gym