first cycle log: Epi meets GVT
- 07-20-2009, 04:14 PM
first cycle log: Epi meets GVT
Alright guys, Iím pretty new here but Iíve been reading furiously the past few weeks and Iím getting ready to kick off my first cycle.
Years training: 2
Goals: gain ~8 lbs lean mass, maybe drop 1-2% BF but the priority is on gains as this is my first cycle. I wanna bring up my shoulders as well.
Current lifts (all latest 5RMs):
Bent BB row: 180x5
Epistane 30/30/40/40mg, will ramp up first few days
2 servings cycle assist/day, preloaded 1 wk
High dose fish oil: 20-30g/day
Suppress-C 2 pumps 2x/day starting day 1 PCT and running the bottle
5g Fenugreek/day- I have a ton sittin around so why not
Iíve read lots of conflicting views on when to start cort control in PCT, so unless someone can give me a concrete reason otherwise Iím just gonna start it on day 1.
Everything look ok?
- 07-20-2009, 04:15 PM
I’ll be doing German Volume Training, with a slight modification to emphasize shoulders a bit more than the original program did.
I also figured the high reps plus supersets is good for getting the heartrate up and helping a recomp effect, and GVT has been reported to cause some good gains anyways. It will be:
Day 1: Chest/back
A1. flat bench 10x10
A2. Bent BB row 10x10
B1. Incline Flyes 3x10
B2. WG pullup 3x10
Day 2: legs
A1. Back squat 10x10
A2. Leg curl 10x10
B1. Seated calf raise 5x10
B2. Weighted sit ups 5x10
Day 3: off
Day 4: shoulders/arms
A1. BB military press 10x10
A2. hammer curl 10x10
B1. Dips 3x10
B2. Lateral raise 3x10
C. Leg raise 3x10
Day 5: off
Day 6: repeat
I might drop the leg curls as squats hit my hams pretty hard as well. I’ll try it for a session or two and judge from there.
I’ll also be doing 20-30 mins fasted cardio 2 days a week (most likely off days) and 20 minutes of cardio after 1-2 sessions per week. I’ll get some BCAAs in before any morning cardio.
Diet: This is the one area I’d like the most help on. I’ve never found an eating plan for gaining mass I was satisfied with. My maintenance is approx 2700-2900 cals.
Berardi’s massive eating made me put on too much fat. The anabolic diet didn’t give me great gains due to lack of PWO carbs. Carb cycling has been the best so far, but my gains have been pretty slow since I started. I’m thinking of carb cycling, but having more high carb days. Im hoping the cinnamon extract, R-ALA, and megadose fish oil can help with nutrient partitioning.
400g carbs, 300g protein, 75g fat, 3475 cals
150g carbs, 300g protein, 150g fat, 3150 cals
Should I eat more? My goal is lean gains and while I’d like some recomping to happen, I’d rather not sacrifice gains to try and lose fat. Basically, I’d be happy with just not gaining any fat.
I’m just waiting for my tamox to arrive, then I’ll start my week of preloading and kick this bad boy off.
- 07-20-2009, 04:15 PM
07-20-2009, 04:16 PM
07-22-2009, 03:57 AM
07-22-2009, 08:54 PM
07-23-2009, 05:08 AM
07-23-2009, 12:06 PM
07-23-2009, 01:00 PM
sweet guys glad to have ya along. How are you two eating/training on it? Either of you running logs I could check out by chance?
I decided to add a natty test booster to PCT cause I have the cash to spare and extra test is like Megan Fox and nakedness; more is never a bad thing. Anyone know if staring at her for 10 mins a day counts as a natty test booster by itself? NP was out of DTH so I thought I'd try act X.
I'm doin one more light training day tomorrow to get a feel for the weights I'll wanna use, take the weekend off, and hit it fresh monday.
07-23-2009, 01:20 PM
07-23-2009, 05:07 PM
07-27-2009, 12:30 AM
took my first dose of 10mg today to ease into 20mg tomorrow for my first workout. Didn't notice anything, but didn't really expect to yet.
Hit the blackjack tables today, and left +$350. Paid for my entire cycle and then some
took some before pics, I'll get em up in the next day or two when I get my camera back from my friend who helped me take em. I'll also get an official starting weight tomorrow morning. I have one of those tanita scales that measures BF% too. While it might not be 100% accurate, it will give good relative bodyfat readings I can use to gauge fat vs LBM gain as this goes along.
Feelin rested and ready to kill chest/back manana!
07-27-2009, 01:30 AM
Nice job on the Blackjack tables! Only time I ever played I left up $150 Trick is don't ever return to give them their money back!!
Good luck on the cycle and I'm interested to see how the GVT works for you. Thinking of giving it a shot.
07-27-2009, 10:54 AM
07-27-2009, 11:35 AM
07-27-2009, 03:42 PM
Starting weight this morning:
177.8 lbs, 10.1% BF
First day of training: chest/back. All lifts controlled, 3-4s eccentric.
A1. Bench: 115x10-10-10-10-10-10-10-10-10-10
A2. Bent BB row: 115x 10-10-10-10-10-10-10-9-8-8
B1. WG pullup x 8
B2. Incl flye 30x10
After the set of flyes my left shoulder was bothering me so I went to pec-deck and lat pulldowns for the last 2 sets.
C1. pec deck 80x10
C2. lat pd 150x10
All in all, not bad. I felt like a small girl only loading the 35's up for bench and bent rows, but since I got (almost) all reps imma bump bench to 125 next week and bent rows to 120.
Once I'm done eating tonight I'll also post my food for the day as a sample workout day diet.
so far so good, lets keep this epi-traine rollin!
07-27-2009, 04:03 PM
07-27-2009, 04:39 PM
3 years, but I didn't learn how to really eat until about a year ago. Most of my gains have been since then.
I normally train around 6-8 reps so it feels weird going so light all of a sudden...
07-27-2009, 07:09 PM
07-28-2009, 12:25 AM
Here's today's diet to give you guys an idea of what I'll be eating on training days:
8:00- 15g pepto pro shake
8:30- breakfast- 1 egg, 1 cup egg whites, 2 cups FF milk, a bagel, and 4g fish oil
10:30- beta alanine/electrolyte/simple carb drink
10:45- 50g maltodextrine/25g WPI shake
11:00- hit the gym
11:30- start sipping on 30g pepto pro throughout the rest of the workout
12:15- finish workout, 30g WPI shake
1:15- 6oz chicken, 1 cup of rice, teriyaki sauce, 2 cups FF milk
4:00- 5oz beef jerky, 1 oz almonds, 1 banana, 4g fish oil
7:00- 6oz beef, 1 oz almonds, 4g fish oil
10:00- 1/2 cup FF cottage cheese, 20g chocolate casein, 1 tbl natty PB, 4g fish oil
totals: 3400 cals, 93g fat, 302g carbs, 335g protein.
I'm not normally this anal about food, I just measure EVERYTHING for a week when on a new eating plan to make sure I can accurately eyeball my meals for the rest of the plan. I'll also be sure to bump calories as my weight goes up, 50 cal/lb.
Feelin good so far. Should get my camera back tomorrow night so I'll have some starting pics for you guys.
07-28-2009, 01:31 PM
07-28-2009, 03:37 PM
07-29-2009, 12:58 AM
almost forgot- total stats for the day:
weight: 178.4 lbs (+.6), 10.2% bf (+.1%)
A1. Back squat: 175 lbsx10-10-10-10-10-10-9-8-8-7
A2. Leg curl: 120 lbsx10-10-10-10-10-8-9-8-7-7
B1. Standing calf raise 80x10-9-8-8-7
B2. High decline situps +25x 10-10-10-9-9
On the calf raises I hold the peak contraction for a second, do a 5 second eccentric, and hold the stretch for 3-5 secs
diet macros: 3409 cals, 96g fat, 298g carbs, 340g protein
07-29-2009, 03:05 AM
07-29-2009, 04:47 PM
Really curious to see how this works out for you because I have been curious about this for a while. Three things kep resonating:
1 - is it a good means to promote bodybuilding goals - proportion and symmerty? Don't misunderstand. It probably does a great job of tearing down muscle fibers. But because each workout only uses one (or two for large groups) exercise per body part, isn't it only stressing the muscle (most of which have more than one head) from one angle?
2 - What's the fomula for the right diet and rest? These aspects are so much more important to growth than the actual workout. Here, they have to be super-solid due to the level of demands on the body.
3 - Is GVT a lifestyle or a temporary undertaking? If lifestyle, it's probably too extreme for normal humans to sustain for years. If temporary, I wonder how the body reacts to a "normal" routine afterward.
Hope it works, so please keep us posted.
07-30-2009, 11:38 AM
Yesterday was an off day.
starting weight: 178.4 lbs (+.6), 10.2% bf (+.1%)
Diet macros: 2920 cals, 113g fat, 207g carbs, 276g protein
Starting weight: 179.6 (+1.8), 10.3%bf (+.2%).
Arms/shoulders today, feelin ready to beast it in the gym!
edit: got my camera back, pics ready to go, and I have to wait till I have 5 more posts before I'm allowed to post pics. I'll get em up over the next few days when I can.
07-30-2009, 11:46 AM
2. As far as I read from poliquin, diet is just get at least 1.5g/lb of protein, up to around 2g/lb and eat plenty of calories to help your body deal with the volume. 100 reps of big compound movements per workout is a lot of energy demand and stress on the body; you need to eat accordingly to this increased demand.
3. its temporary. Most people recommend GVT as a way to shock your muscles for a few weeks. Due to the volume it can lead to overtraining pretty quickly, which is why most people do it for 4 weeks or so and move on.
Prior to this i was doing a lot of work in the 6-8 rep ranges, so i figured dropping the weight and going to 10 big sets would be a pretty good shock for my muscles, which as the soreness in my quads is telling me, is working.
Since most people only recommend GVT for 4 weeks, I'm trying to figure out how I want to train in PCT. Probably keep the same split but go to an intensity centered routine, where I ramp to a top set for 3-4 exercises per bodypart. If lifting balls-heavy weight for one all-out set doesn't convince my body to hold onto my gains, then I dunno what will.
07-30-2009, 12:33 PM
07-30-2009, 07:24 PM
Workout went well today:
A1. BB military press 85x10-10-10-10-9-9-8-8-7-8
A1. DB hammer curl 30x10-10-10-10-9-9-9-9-8-7
B1. Dips bodyweight x 10-9-8
B2. rear delt raise 15x 10-10-9
B3. Leg raise x 10-10-8 (these are a BITCH with 3 second eccentrics)
I originally had lateral raises instead of the rear delt raises, but after the mil. presses my medial delts were pretty fried so i decided to show the rear delts some love.
Got a crazy pump in my arms and whole shoulder girdle area, all in all felt like I imagined these workouts should. Good vascularity too, but that could be from my pre-WO carbs. Sex drive has been great, girlfriend's been in town all week and she hasn't been complainin' if ya catch my drift
I'm gonna be out of town this weekend so I might not be on to update. My plan is to find a 24 hour fitness and get a day pass and do chest/back saturday, and I'll be on the road sunday so I'll probably just switch my rest day monday with my leg workout that day.
07-30-2009, 11:17 PM
08-01-2009, 12:52 PM
Dont have my scale today, but my starting weight yesterday was 182.2 (+4.4), bf 10.6% (+.5%).
Since I'm trying to keep the gains as lean as possible I'm gonna ease up on calories on off days, take them to around or slightly under maintenance (2900). Gonna keep eating big on workout days though.
Chest/back again today, BRING IT UNHHHHHH
08-01-2009, 05:42 PM
A1. flat bench: 125x10-10-10-10-10-10-10-10-10-9
A2. Bent BB: 120x10-10-10-10-10-10-9-8-8-8
B1. Hammer strength incline press 65 eachx8-7-7
B2. Lat pulldown 165x8-8-8
Killed flat bench, gonna bump it to 135 next week, gonna bump bent rows 5 again to 125. I know, I'm not getting the full 10x10 but i'm getting damn close and the first 5 sets have felt ridiculously easy.
Since the flyes hurt my shoulder last week i went to hammer strength incline press without full ******* or relaxation to keep tension on the pecs. Same deal with the pulldowns.
Strength is up, had a crazy pump today, and over the past day or two I've been noticing the muscle hardness people talk about on epi, no negative sides as of yet. So far, so good.
08-03-2009, 08:21 PM
Alright, after a weekend at home with no scale I'm back, and I'll have an updated weight tomorrow morning. I didn't eat as much as I should have sunday, but the rest of the days were pretty much fine.
I missed my 4pm dose of epi sunday afternoon, so I took it at 10pm that night before bed, with no sleep issues at all. I think im gonna start spreading my doses out as evenly as possible now that I know it doesnt interfere with my sleep.
08-03-2009, 08:25 PM
legs today... I HATE legs on GVT.
It took me 5 days to fully recover from the first leg session for my hams, but my calves were barely feelin it the day after my workout. So I listened to my body and switched things up today:
A1. Back squat: 175x 10-10-10-10-10-10-10-10-9-10
A2. Standing calf raise 70x10-10-10-10-10-9-8-8-7-9
B1. Leg curl 130x10-9-9-8-7
B2. Decline situps +30x 10-10-10-10-9
My calves usually need a lot of volume to grow and my hams tend to get brutalized by squats alone, and I felt the workout was good. Not to mention 10 sets of squats supersetted with 10 sets of leg curls BLOWS... it was an easy switch to make haha
08-04-2009, 11:56 AM
god dammit... this is what I get for not monitoring weight and calories as closely as I should have over the weekend:
Weight this morning: 178.8, BF 9.6%
So if my math is correct it looks like I've gained 1.5 lbs of muscle and lost .5 lb of fat over the first week. Decent, but I'm not looking for a recomp, just lean gains.
Time to step it up and get some kcals in! I foresee a big bowl of steel cut oats in my immediate future...
08-04-2009, 06:57 PM
A1. BB mil. press: 90x10-10-10-10-10-10-9-9-9-9
A2. DB hammer curl 30x10-10-10-10-10-10-10-10-10-9
B1. BW dips x10-10-9
B2. Bent over lateral raise 15x10-10-10 (form better than last week)
B3. Leg raise x 10-10-10
Weights up, felt good in the gym, things seem back on track.
08-04-2009, 07:29 PM
08-05-2009, 02:56 AM
I also dropped my 1-2 weekly SS cardio sessions post workout. I'm still doing 20 minute AM sessions on my off days, but if gains dont speed up I'll drop those too.
08-05-2009, 09:56 AM
08-05-2009, 11:07 AM
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