Harder, Better, Faster, Stronger - Epi/Formex Cycle
- 03-31-2009, 01:21 AM
Harder, Better, Faster, Stronger - Epi/Formex Cycle
I finished my velocity diet the weekend of valentines day and now I'm shooting for a recomp/clean bulk cycle. My measurements are as follows:
Biceps: 14.5 L 14.5 R
Forearms: 12.25 L 12.25 R
Thigh Mid: 25.25 L 25 R
Thigh Knee:20 L 20 R
Calf: 16 L 16 R
I'm weighing in around 207 right now but I'll update it on Monday morning when I start the Epistane. I'll be running Epi at 10 a day, 20 - two days, 30 - three days, 40 - twenty-two days for a total of 28 day cycle. I have already started the Formex at 50mg/day until I start the cycle where I'll lower it to 25mg/day, maybe even 25mg/EOD depending on how the joints feel among other things. I've also started loading my cycle support today so I'll have a full week when I start.
As far as diet goes, I'll be eating relatively clean. Right now and through the cycle I only eat oats, quinoa, ezekiel bread, barilla plus pasta and fresh fruit for carbs. I love pineapple and eat about two whole pineapples every 10 days. Protein sources will be chicken, lean beef, some turkey, tuna, and whey or casein shakes. A cheat day every Saturday will be thrown in.
My workout routine will be following the Westside for Skinny Bastards part 3 from DeFranco. I'll also be doing tons of mobility drills, self-myofacial release and stretching. I've don't have any nagging injuries and I plan to keep it that way. I'm also going to try to keep up with the 100 day pullup challenge if I can handle the added volume.
Along with the Formex/Epi I'll be running the following supplements:
Cycle Support - 2 scoops/day
Na-RALA - 400mg/3xday
Fish Oil - 2.8g DHA/4.1g EPA each day
ZMK - 4caps/day
MVP multi - 4caps/day
Possibly bulk 1-carboxy 1.6g/day at bed
I'll be using the following:
SERM - Torem
AI - Formex
Cortisol - EndoAmp
Test Booster - Supersap & 50% Icariin
My maxes are:
Squat - 365/5RM
Bench - 225/3RM
Deadlift - 330/6 reps - always been worried about bad form so never tested anything lower than 6 reps.
Comments, questions and suggestions are welcome.
- 03-31-2009, 01:22 AM
03-31-2009, 01:31 AM
Workout 3/29 - Max effort Lower Body
I always start my workout with 10min active warmup/dynamic stretching before doing any weights.
Warmup Sets (3 reps each) - 135/185/225/255/280
300x3 reps - went up easy so on to...
305x3 reps - again, easy, go up quite a bit next time
Barbell Step Up
95x12 - 3 sets - This is tough. Burns pretty good and my workout partner and I don't take any rest between each others sets so its also a decent bit of conditioning.
110x12 - 3 sets - First time I've ever done these with a barbell. Wasn't tough, felt a good stretch. Trying to get the feeling for these before making it too difficult. Will go up considerably next time I do these.
Wheel Rollout - 12 reps
Stability Ball Crunch - 12 reps
Russian Twist - 12 reps/side
Sprinter Crunch - 16 reps
Went through the circuit 3x with 30sec rest between each circuit. Finished the circuit off with 90sec plank hold.
03-31-2009, 01:45 AM
Workout 3/30 - Repeated Upper Body
*this was intended to be 3 sets of max reps.
Neutral Grip Pullups A1
8 - 7 - 6
15x12 reps - 3 sets
Also, started 50mg of Formex today. Nothing to report from that yet. I took my 1-carboxy a little bit ago and will be passing out soon.
Military DB Press
40x10 reps - 3 sets
40x9 reps - 1 set
*Was starting to feel a little fatigued. And as you can probably tell by my measurements, my shoulders aren't my strong point.
Barbell Shrugs B1
225x10 reps - 3 sets
Tricep Pushdown B2
95x20 reps - 2 sets
95x16 reps - 1 set
*Triceps were supposed to be in a 15-25 range.
CoC gripper #1 6 reps supersetted with CoC G gripper at 15 reps.
The G was way too easy for this, should have used at least the T gripper.
Also started Formex at 50mg today. Nothing to report from that yet. Tomorrow is my much needed rest day. I'll be doing some foam rolling.
03-31-2009, 02:17 PM
Good luck with the log mate, hope you enjoy the Epi, the workouts look intense! Maybe stick some creatine in the PCT to help maintain your strength, if you're a responder.
Any pre/post pics planned?
03-31-2009, 03:40 PM
Sorry, I do take and will take Neovar through PCT. Just taking the time off of it during the cycle. I'll have pics up Sunday or Monday when I start the cycle.
04-01-2009, 12:06 AM
3/31 - Off Day
Still ended up in the gym today training someone. Today would have been a conditioning day for me but instead I just watched as my friends did conditioning while I shouted out to switch and keep pushing them. I did end up doing 3 sets of hyperextensions and some pushups (pushup challenge of course) but nothing even close to a workout. Finished with 15 minutes of soft tissue work with a lacrosse ball (damn that kills) and some stretching.
Rough idea of my diet today was:
30-35g micellar casein
60g steel cut oats
2 light beef hotdogs
1/2 cup cheese
Small Hashbrown patty
2 slices flax bread
40g barilla plus pasta
2 TSP coconut oil
Micellar casein shake
2TSP coconut oil
Had to eat up some cookies before I start my cycle, mmmmm. Other than that, didn't look too bad. Need to stop being lazy and start eating some of the green veggies I have in the fridge before they go bad.
Tomorrow is repeated effort/dynamic legs. I did a little more foam rolling when I got home to loosen up the hamstrings a little bit more (my flexibility sucks). Off to take my ALA, 1-carboxy and ZMA and go night night.
04-01-2009, 09:58 PM
4/1 - Dynamic Legs
Today we started off with jumps. Was pretty good. Started at a box and then did some over a hurdle to get my confidence up. I get pretty intimidated about jumping 3.5feet in the air.
Warmup - Dynamic mobility
Split Squats (both legs elevated)
20x12 reps - 3 sets
*These pump my quads like no other
Glute-Ham Raise - Partner assisted
12 reps - 3 sets
A1. Ab pulldowns
190x15 reps - 3 sets
A2. Band Twists
Monster Mini Band x 12 reps - 3 sets
Cooldown with band and passive stretching
I took the formex again today and still have no "feeling" from it. Libido is not up, its about the same as before. I did struggle to eat my meal after my workout though, which wasn't any larger than it usually is. The only thing different I did was take 350-400mg of Na-RALA about 20min into my workout.
Diet was clean today, made some enchiladas with healthy tortilla shells and lean beef among other things. I have a test tomorrow so I may or may not be doing conditioning tomorrow, depends on how late I'm up tonight studying.
04-01-2009, 10:05 PM
Excellent supp lineup there. You probably don't even need that Torm for the Epi cycle and could get away with OTC, but good to be safe.
04-02-2009, 12:14 AM
04-02-2009, 06:40 PM
I wish you would have PMed me the link, man!
No worries - I'm here to follow this great stack!
Maybe along the way, I can get some Special Samples out to you...
04-02-2009, 06:45 PM
04-02-2009, 07:52 PM
04-02-2009, 08:06 PM
4/2 - active recovery
Nothing special today, just a ton of soft tissue work. My upper back near my scapula is pretty tight and sore, I need a nice deep tissue or ART massage. Also hit the heavy bag for two 5min rounds and got a little bit of a sweat going. I'm heading back to the gym to train my friend and I may throw a little bit more conditioning in.
Took one cap at 830am and another cap at 5pm, both on an empty stomach. Should this be dosed on an empty stomach or would food help/hinder absorption? So far I'm not feeling anything on it. Maybe slight positive effects on concentration. Had an exercise phys test today and I seemed to recall a lot of stuff without really studying. Could have just gotten lucky, I'll keep an eye on that though. Also, I've been tired the past two days but I think its from school work, not from the formex.
As far as vascularity, pump, strength, etc., haven't really had a chance to notice it yet. I'm thinking that if my strength starts to go up rapidly during the first week of Epi, some would probably be due to the formex as I've heard most people don't kick in on Epi until day 10-14.
One last comment to make. My recovery time seems to have gotten markedly better. Either I didn't work my legs hard enough on Wednesday or I recovered completely faster. I'm not really sore at all while I had sore hamstrings before even starting the workout yesterday.
If there is anything else someone wants me to take note of, let me know.
04-02-2009, 08:26 PM
04-02-2009, 09:24 PM
interesting stack. i ran epi/fura about a year ago, added e-form on about day 10. results skyrocketed. beware of dry joints though, incarnate helped alot. oh yeah drink a ton of water.
GOD, FAMILY, COUNTRY!!!
04-02-2009, 10:50 PM
04-03-2009, 06:42 PM
4/3 - Max Effort Upper Body
Bench is absolutely my weak point. I'm trying to work on my form at the same time. So far no injuries or anything bothering me.
*all three felt strong and got a good lockout on each. Might have been able to hit 230x3.
Db Floor Press - 2 sets of max reps
*3 minutes rest between sets. Was shooting for at least 15 reps each set and it went easily.
Seated Cable Row - A1
130x10 reps - 4 sets
Band Pulls - A2
Mini Band x 12 reps - 4 sets
*Took the weight down from 150 and used two handles attached by chains instead of the fixed handle. Nice burn on the pull aparts.
80x15 reps - 2 sets (too easy)
90x15 reps - 2 sets (better but could still go up)
55x10 reps - 4 sets
*stood against a pole to keep my back straight and keep the cheating to a minimum. My forearms were so pumped it killed.
Various holds with finger spreads, pinch grip and CoC grippers.
Took my first cap at 10am on an empty stomach and my second one at 5pm. I'm seeing a few more pimples than usual. I seemed to push out more reps than usual so thats always good.
Libido - no change
Aggression - no change
Strength/Endurance - seems up a little bit
Body Temp - up considerably. I'm sweaty more often and warm pretty much constantly.
Mood/Energy - feeling a little more lethargic lately. Had 8+ hours of sleep last night so that shouldn't be a factor. In the gym I felt mentally out of it despite taking a scoop of JP8.
Tonight I'm going to do a little bit of drinking because I'll have at least 8 weeks of sobriety so I have to take advantage of it when I can I'll get pics up on probably Sunday night and retake my measurements to note any changes if there are any.
04-03-2009, 11:22 PM
04-05-2009, 10:05 PM
4/4 - Off day
Recovered from drinking way too much the night before. Had to go out with a bang. Ate like an animal all day. Didn't do any training whatsoever.
Dosed with fats this time to see if I could make any comparisons. Dosed at 10am and 8pm. Nothing to note still.
04-05-2009, 10:16 PM
4/5 - Conditioning
Great workout today. Did some brief and intense conditioning and a ton of rolling and stretching. Getting ready for a strong leg day tomorrow and kicking my cycle off with a bang.
30s jumping jacks
30s bodyweight squats
30s jumping jacks
30s mountain climbers
Repeat for 4 sets total
*this workout kicked my ass. Pushing through everything was close to impossible. The hardest part was the squats then the burpees. My legs were on fire.
Followed this with some foam rolling, mostly IT band stuff and other tight spots. My legs feel great and ready to go for tomorrow.
Dosed at 10am and 6pm today, with fats. I noticed a little bit of aggression today, and I guess on Friday when I almost got in a fight, but it could have been the alcohol on Friday. Today I was kind of pissy and snappy though. Body temp is still way up, I'm sweating like its my job.
Thinking of trying out Karbo-lyn for PWO carb. Heard good things and might be good for my cycle. Went out and bought a ton of broccoli, yams and chicken breasts today to tighten up the diet. Also have plenty of oils to supplement the fats.
04-06-2009, 06:58 PM
4/6 - Max Effort Lower Body
*Tough but very doable. Done with box squats for a few weeks now.
Modified Backward Sled Drag
45kg x 30 yards
110kg x 30 yards - 3 sets
*Used a green jump band and sat the weight on a sweatshirt. Was dead near the end of the third set. Worked better than we thought it would.
155x12 reps - 2 sets
*Flexibility sucks so I started shortening the ROM to keep my legs straighter during the lift. Could go up next time.
Neck Harness - Extension
25x12 reps - 2 sets
Neck Harness - Flexsion
40x12 reps - 2 sets
*Flexsion was weird but extension worked well.
Took my Formex first thing in the morning at 7am. Took the Epi at 12pm. Was a good workout today despite waking up 30 minutes before the workout from a nap. I've reduced the formex to once a day now that I'm on cycle.
Took my weight this morning, 208.6. Sleep has been nice and steady. I take 200-400mg Na-RALA about 60 min before bed, 1.6g bulk carboxy 30 min after that and then ZMA 15 minutes after that. Sleep is excellent.
Diet has been solid today. So far I've had:
1 cup oatmeal
1 serving greens powder
35g Micellar Casein
4oz 95% lean ground beef
1/2cup light cheese
Tbsp spaghetti sauce
100 calorie mini bagel w/PB
Preworkout Shake -
35g Micellar Casein
PWO Shake -
40g hydro whey
1 serving Toco-8
Dash of salt (for sodium)
6oz lean steak (cooked in small amount of EVOO)
3/4 large sweet potato
1 cup peas and green beans
Will probably have some chicken and broccoli and possibly some more oats tonight before I end up going to bed. I should probably toss in some coconut oil too to make sure I'm getting enough fats.
04-07-2009, 08:27 AM
Great detail, man!
Good choice lowering Formex while ON cycle. Epistane already has the ability to lower Estrogen, so there's no need in killing it.
04-08-2009, 10:26 PM
4/7 - Conditioning
Glute-Ham Raises A1
10 reps - 3 sets
25x12 reps - 3 sets
200m - 4 sets
100m jog + 100m sprint - 2 sets
*Dead. Not in sprinting shape at the moment.
Dosed Epi at 11am and 10pm. Dosed Formex at 2pm. Been feeling more aggressive and like I have a shorter fuse lately. Things that normally wouldn't bother me seem to get to me more often now. Vascularity is up and I seem to be leaning out a little bit.
Sleep was super deep although I didn't get to sleep until 2am due to worrying about personal problems with someone close to me. Things seem to be resolved so it won't interfere with the cycle.
04-08-2009, 10:44 PM
4/8 - Repeated Effort Upper Body
Woke up really late today so didn't get in to the gym until 2pm instead of the usual 1230.
Rep Bench - Max Reps
*Didn't take enough rest between sets 1 and 2 and it showed. Fell flat on getting more than 12 and it burned like crazy. Redeemed myself on set 3 though.
Lat Pulldown - A1 8-12 reps
115x10 reps - 3 sets
Rear Delt Fly - A2 8-12 reps
15x12 reps - 4 sets
*I've always had problems with the pulldown machine, never feel it right. Lowered the weight and really concentrated on the squeeze. Still felt it more in my rear delts but that was probably because of the superset with the flyes too.
Side DB Press - 8-12 reps
45x10 - 2 sets
45x8 - 2 sets
*Weak shoulders but they went up pretty well. I'll get there eventually.
Barbell Shrug - B1 8-10 reps
235x10 reps - 2 sets
Triceps Rope Pulldown B2 15-25 reps
*My arms were so pumped I could barely touch the back of my neck with my hand. JP8 is legit. Had to take some today to get my energy up.
10s - held for 40-60seconds - 3 sets each hand
CoC 1 - 6 reps
IMTUG 5 - 6 reps
CoC T - 6 reps
*Done with no rest and with one hand first, then with the other. Forearms were fried after that.
Finished with some stretching with a band and I did a little more soft tissue work on my back tonight. I have some terrible spots that need to get better.
Took my first Epistane at 12:30pm as soon as I woke up. Ate 30 min later and was working out by 2. Took my Formex at 530pm. Aggression is up, libido is the same. Felt strong today and made it through the workout with ease. My appetite has been through the roof lately. I'm pretty much always starving and its getting hard to stay away from bad foods. I've been satisfying myself with a half serving of extra dark chocolate. Delicious.
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