Contest Bulk with SD/EPI Bridge. Powered by: SNS, CEL, Scivation, AI, LG

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  1. Quote Originally Posted by Rhadam
    Day 4 SD: Upper Body Power Weight: 184 (+3)

    Ok so all my workouts get updated the day after, as i typically lift before work (bartender). I get home around 3am, get to sleep around 4am typically. Fukin sux and is borderline wrecking my metabolism haha. But, such is life. I weighted in at 184.0, which is a gain of 3 lbs. Some of that is obviously water weight and simply getting back to my normal baseline of around 183-184. Yesterday's workout was fantastic, walked in to the gym focused and ready to kill it. Could have done a bit more, but this is what i had to work with as i'm still getting back in to gear from being away from the gym for a few weeks. As per the PHAT theory, max effort days are 85% of your 1 rep max.

    DB Flat Bench
    4 x 90, 4 x 90, 4 x 90
    Decline BB Bench
    4 x 205, 4 x 205, 4 x 205
    Bent Over BB Row
    4 x 195, 4 x 195, 4 x 195
    Lat Pulldown (Wide Grip)
    5 x 170, 5 x 170, 5 x 170
    Seated BB Military
    4 x 135, 4 x 135, 4 x 135
    DB Lat Raise
    5 x 32.5, 5 x 32.5, 5 x 32.5
    BB Standing Curl
    4 x 95, 4 x 95, 4 x 95
    DB Hammer Curl
    5 x 50, 5 x 50, 5 x 50
    Close Grip Bench
    4 x 165, 4 x 165, 4 x 165
    Flat Bar Pushdown
    4 x 100, 4 x 100, 4 x 100

    Not too bad, i expect next week's power workout i'll be able to increase all these lifts by 5 or 10 lbs. None are at all close to previous PRs. By week 3 i hope to be setting new PRs. The past few days i was experiencing some stomach discomfort about 20 minutes in to my workout, i attribute that to the new inclusion of a few products: Citrulline Malate, powdered Agmatine, ALCAR, and Tyrosine. Yesterday i felt nothing, except for some great concentration and endurance. As far as PH sides, let it be said once again: SUPERDROL LOVES CARBS. Muscle fullness is up after 3 days. Libido is up, which is either a good thing or a bad thing for working in a bar haha.

    Today is a power leg day, and my numbers will be pretty low as i've not done a lot of leg work in the past. I've only been seriously lifting for roughly 2 years, and 1.5 years i didn't touch legs. So i guess you can say i've only been seriously lifting for a few months
    Damn. I think i'll start PHAT once winter break starts. Is that the normal PHAT routine?
    SNS Forum Representative | Lift, Laugh, Repeat


  2. Quote Originally Posted by JoHNnyNuTZ View Post
    Def. gonna pay close attention to your routine and your numbers. Curious as to see how well you do!!!
    Thanks, i appreciate the sub!

    Quote Originally Posted by Daycrawler View Post
    Damn. I think i'll start PHAT once winter break starts. Is that the normal PHAT routine?
    Well there really is no normal PHAT routine. Layne outlines basically a skeleton routine, and you have to provide the flesh. PHAT allows for you to monkey with what your strengths and weaknesses are, and to then build on that. The sets/reps/percentages shouldn't ever change, but the exercises will.

    For example: Flat bench (bb or db) is a staple, but your second chest lift will rotate for either incline or decline. Bent over Row will be a staple as it's one of the best mass builders, but the second lift will rotate through pulldowns, weighted pull-ups, db row, etc etc. For my arms though i do rotate a bit more, as there are so many exercises you can go heavy on.
    •   
       


  3. Quote Originally Posted by Rhadam View Post
    Thanks, i appreciate the sub!



    Well there really is no normal PHAT routine. Layne outlines basically a skeleton routine, and you have to provide the flesh. PHAT allows for you to monkey with what your strengths and weaknesses are, and to then build on that. The sets/reps/percentages shouldn't ever change, but the exercises will.

    For example: Flat bench (bb or db) is a staple, but your second chest lift will rotate for either incline or decline. Bent over Row will be a staple as it's one of the best mass builders, but the second lift will rotate through pulldowns, weighted pull-ups, db row, etc etc. For my arms though i do rotate a bit more, as there are so many exercises you can go heavy on.

    Sweet. Sorta sounds like what I'm doing now, just a little different when talking about the hypertrophy part. I've just been doing 5x5 on BB Bench, Shoulder Press/Military Press, ATG Squats, Deadlifts. Then on each of those days I add in different exercises that I want to work on. So with BB Bench, I'll alternate doing biceps or triceps with it etc. It's been working pretty well, but I'd rather have a skeleton or outline of what to do and then do my own variation.
    SNS Forum Representative | Lift, Laugh, Repeat

  4. Should be able to get an update in tonight. The weekend's workouts took a bit of a detour as my boss got married and things got a little crazy. Figured it was my last couple nights to have a good time drinking. Starting today as a day 1 for the routine, upper body power today followed by lower body power tomorrow. Glad to be feeling well after 2 days of alcohol and no sleep. Mega-dosed the ALCAR this weekend!

  5. Quote Originally Posted by Rhadam
    Should be able to get an update in tonight. The weekend's workouts took a bit of a detour as my boss got married and things got a little crazy. Figured it was my last couple nights to have a good time drinking. Starting today as a day 1 for the routine, upper body power today followed by lower body power tomorrow. Glad to be feeling well after 2 days of alcohol and no sleep. Mega-dosed the ALCAR this weekend!
    Don't phuck dat liver up...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  6. Quote Originally Posted by AaronJP1

    Don't phuck dat liver up...
    He has a habit of drinking on cycle.
    SNS Forum Representative | Lift, Laugh, Repeat

  7. Lets hope you have a liver like that jasen fella!!!!

    RECOVERBRO



  8. Well it's tough to not drink when you work at a bar like mine. It's kinda "the" watering hole for the college students and things typically get a little crazy. Will really only have 1 other night where i will have a couple drinks, which is the company Christmas party next Monday.

  9. Day 7 SD: Upper Body Power Weight: 186 +5

    Bent over Barbell Row
    4 x 205, 4 x 205, 4 x 205
    Bent over Barbell Row 2 Don't know the name for this, but it's where you use a 45lb flat bar and anchor 1 end to a corner and use a close grip cable handle to "row" the weighted end of the bar. (can't even find youtube vid to show)
    5 x 305, 5 x 305, 5 x 305
    Flat BB Bench
    4 x 205, 4 x 205, 4 x 205
    Incline DB Press
    5 x 75, 5 x 75, 5 x 75
    Standing BB Military Press
    4 x 115, 4 x 135, 4 x 115
    DB Lateral Raise
    5 x 32.5, 5 x 32.5, 5 x 32.5
    Standing BB Curl
    4 x 105, 4 x 105, 4 x 105
    DB Hammer Curl
    5 x 55, 5 x 55, 5 x 55
    Close Grip Bench
    5 x 185, 5 x 185, 5 x 185
    Weighted Dips (bodyweight + weight)
    12 x 35 (added weight), 10 x 35, 9 x 35

    As you can see i regularly switch up my secondary lifts. Going hard while on cycle so you need to hit everything you can. Up to 186 which was pretty surprising, but obviously i'm still gaining water/glycogen. Definitely looking thicker. Feeling pretty strong in the gym despite the crappy work schedule. Today i won't make it to the gym, so i'll be doing legs tomorrow.

  10. Quote Originally Posted by Rhadam
    Day 7 SD: Upper Body Power Weight: 186 +5

    Bent over Barbell Row
    4 x 205, 4 x 205, 4 x 205
    Bent over Barbell Row 2 Don't know the name for this, but it's where you use a 45lb flat bar and anchor 1 end to a corner and use a close grip cable handle to "row" the weighted end of the bar. (can't even find youtube vid to show)
    5 x 305, 5 x 305, 5 x 305
    Flat BB Bench
    4 x 205, 4 x 205, 4 x 205
    Incline DB Press
    5 x 75, 5 x 75, 5 x 75
    Standing BB Military Press
    4 x 115, 4 x 135, 4 x 115
    DB Lateral Raise
    5 x 32.5, 5 x 32.5, 5 x 32.5
    Standing BB Curl
    4 x 105, 4 x 105, 4 x 105
    DB Hammer Curl
    5 x 55, 5 x 55, 5 x 55
    Close Grip Bench
    5 x 185, 5 x 185, 5 x 185
    Weighted Dips (bodyweight + weight)
    12 x 35 (added weight), 10 x 35, 9 x 35

    As you can see i regularly switch up my secondary lifts. Going hard while on cycle so you need to hit everything you can. Up to 186 which was pretty surprising, but obviously i'm still gaining water/glycogen. Definitely looking thicker. Feeling pretty strong in the gym despite the crappy work schedule. Today i won't make it to the gym, so i'll be doing legs tomorrow.
    T bar row btw strong rows dude. I did 190x5 other day as a set. Rough ****

    Seeing your lifts at 186 & mine at 210...

    Natty feels bad man lol
    SNS Forum Representative | Lift, Laugh, Repeat
    •   
       


  11. Yah T Bar row, that's it. Oh and idk why i put 305 i was doubling for some reason lol. Can't count 45lbs for the bar i guess, and i was only repping 3 plates. Guess that's really only 135lbs. Feels bad man.

    Oh and these weights are typical for me when i'm off cycle. Still have a ways to go for PRs. But yes, natty is for chumps.

  12. Quote Originally Posted by Rhadam
    Yah T Bar row, that's it. Oh and idk why i put 305 i was doubling for some reason lol. Can't count 45lbs for the bar i guess, and i was only repping 3 plates. Guess that's really only 135lbs. Feels bad man.

    Oh and these weights are typical for me when i'm off cycle. Still have a ways to go for PRs. But yes, natty is for chumps.
    May not be super sting but you looking
    Beastly though.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  13. Quote Originally Posted by AaronJP1 View Post
    May not be super sting but you looking
    Beastly though.
    Thanks man. I've always lifted for aesthetics, so having huge presses wasn't ever a goal. I do try to bump it up during cycles but that runs the risk of tears and strains. Your ligaments just can't keep up with muscle growth.

    I can't wait to post up some pics after 4 weeks on SD, and then the last 4 weeks after EPI. Should be awesome.

    Btw, your inbox is full so i can't reply back, but yes you should increase to 75mg if you're not feeling 50. I like dosing 75mg: 1 when i get up with breakfast, 2 pre workout. You can do 1/1/1 with your big meals though. 2 pre workout always seems to get me amped though. Although something like SD i don't take 2 at a time.

  14. Quote Originally Posted by Rhadam

    Thanks man. I've always lifted for aesthetics, so having huge presses wasn't ever a goal. I do try to bump it up during cycles but that runs the risk of tears and strains. Your ligaments just can't keep up with muscle growth.

    I can't wait to post up some pics after 4 weeks on SD, and then the last 4 weeks after EPI. Should be awesome.

    Btw, your inbox is full so i can't reply back, but yes you should increase to 75mg if you're not feeling 50. I like dosing 75mg: 1 when i get up with breakfast, 2 pre workout. You can do 1/1/1 with your big meals though. 2 pre workout always seems to get me amped though. Although something like SD i don't take 2 at a time.
    Thx I emailed u
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  15. Quote Originally Posted by Rhadam
    Yah T Bar row, that's it. Oh and idk why i put 305 i was doubling for some reason lol. Can't count 45lbs for the bar i guess, and i was only repping 3 plates. Guess that's really only 135lbs. Feels bad man.

    Oh and these weights are typical for me when i'm off cycle. Still have a ways to go for PRs. But yes, natty is for chumps.
    Its alright man. You're getting ****ty sleep and trying to go hard in the gym.

    I really cant wait till mid Jan to cut from what I expect to be 220-225 to 200.

    Strength gains are through the roof but I want my super fit, more aestihically pleasing body back. Throwing up big weight is great but I enjoy being lean so much more.

    Off to gym now. Take care man.
    SNS Forum Representative | Lift, Laugh, Repeat

  16. Ok, i had to give things a week break to get through studying for finals. It's unfortunate i wasn't able to get to the forums as much as i would have liked, but priorities. I missed a couple workouts, but otherwise i've been able to keep the intensity up well. Studying for hours then going to work and more studying and then going to referee 3-4 times a week doesn't help my gym intensity haha. Feeling great after 16 days of SD. I do feel that M1-D Black is helping keep my mood, libido, and energy up. I'm about to up the dosage to 30mg of SD so that should put M1-D Black to the test. I'm going to go 3 or 4 extra days on SD to give EPI another few days to really kick in before SD stops.

    Here's the last couple workouts just to guage where i'm at.

    Day 14 SD 12/5 Weight: 186 +5

    Upper Body Power
    Flat DB Bench
    4 x 95, 4 x 95, 4 x 95
    Decline BB Bench
    4 x 215, 4 x 215, 4 x 215
    Bent over BB row
    4 x 205, 4 x 205, 4 x 205
    T Bar Row
    4 x 160, 4 x 160, 4 x 160
    Standing BB Military Press
    4 x 115, 4 x 115, 4 x 115
    DB Lat Raise
    5 x 35, 5 x 35, 5 x 35
    Standing BB Curl
    4 x 105, 4 x 105, 4 x 105
    DB Hammer Curl
    5 x 55, 5 x 55, 5 x 55
    Dips (bodyweight + weight)
    8 x 45, 8 x 45, 8 x 45

  17. Here's last night's workout. I'll also add a quick review of VPX's new pre workout Friction.

    Day 18 SD

    Shoulder/Arm Hypertrophy

    Standing BB Military Press
    10 x 95, 10 x 95, 10 x 95
    DB Lateral Raise
    10 x 25, 10 x 25, 9 x 25
    DB Front Raise
    10 x 22.5, 10 x 22.5
    EZ Bar Cable Pushdown
    10 x 100, 10 x 110, 10 x 110, 10 x 110
    Standing Behind Neck Raise
    8 x 50, 8 x 50, 8 x 50
    EZ Bar Skullcrusher to close grip bench
    10/10 x 65, 10/10 x 65, 10/10 x 65
    Reverse Grip Pushdown
    10 x 60, 10 x 60
    DB Conc Curl
    10 x 30, 10 x 30, 10 x 30
    Double Rope Curl
    10 x 80, 10 x 80, 10 x 80
    Spider Curl
    10 x 55, 10 x 55, 8 x 55

    Pretty great workout, didn't bother with a weight check, trying to only do that every 3 days or so. Lifts are going up nicely, closing in on new PRs i think. I'm about ready to bump to 30mg SD. Leg workouts have been less than i would have hoped. Having to referee 4-5 days a week which is destroying my legs, not to mention bartending 4 nights a week being on my feet for 6-7 more hours. Hopefully i'll be able to hit it hard soon.

    Sides are still non-existant after 18 days. I hope that doesn't mean that LGI SD-10 is underdosed lol. M1-D Black is really keeping my libido high, which will be awesome when my girlfriend comes back in to the country in 5 days. She's been a bit worried that i'll get shutdown haha. Off day today, but i'll be doing upper power monday and lower power tuesday (hopefully).

  18. Looking good man!
    I'm one day 8 on my mdol run and the only sides I have are headaches and some lethargy. Nothing bad yet. I taking mdrol for 6 weeks though. Sticking to 10mgs for a recomp.
    Lifts going up friend. Let's see it happen.
    RecoverBro ELITE

  19. Hmm..looking pretty good man..dont fret....Hopefully strength comes like a bat outta hell!!!

    RECOVERBRO



  20. Day 20 SD 12/12 Weight: 188.0 +7

    Upper Body Power
    Flat DB Bench
    4 x 100, 4 x 100, 2 x 100
    Decline BB Bench
    5 x 225, 5 x 225, 4 x 225
    Bent Over BB Row
    4 x 215, 4 x 215, 4 x 215
    T-Bar Row
    4 x 170, 4 x 170
    Close Grip Cable Row
    5 x 210, 5 x 210
    Seated BB Military
    4 x 145, 4 x 145, 4 x 145
    Standing BB Row
    5 x 115, 5 x 115, 5 x 115

    Decent workout, was happy to see i'm back up to 188 which is basically where i left off after my last cycle PCT. Didn't end up hitting arms today as they were still sore from Saturday's hypertrophy workout. Guess i hit them pretty damn hard lol. Tomorrow is Day 21 of SD and i'll be bumping up to 30mg, so we'll get a real test as to how well M1-D Black is helping my libido and lethargy.

  21. Quote Originally Posted by Rhadam
    Day 20 SD 12/12 Weight: 188.0 +7

    Upper Body Power
    Flat DB Bench
    4 x 100, 4 x 100, 2 x 100
    Decline BB Bench
    5 x 225, 5 x 225, 4 x 225
    Bent Over BB Row
    4 x 215, 4 x 215, 4 x 215
    T-Bar Row
    4 x 170, 4 x 170
    Close Grip Cable Row
    5 x 210, 5 x 210
    Seated BB Military
    4 x 145, 4 x 145, 4 x 145
    Standing BB Row
    5 x 115, 5 x 115, 5 x 115

    Decent workout, was happy to see i'm back up to 188 which is basically where i left off after my last cycle PCT. Didn't end up hitting arms today as they were still sore from Saturday's hypertrophy workout. Guess i hit them pretty damn hard lol. Tomorrow is Day 21 of SD and i'll be bumping up to 30mg, so we'll get a real test as to how well M1-D Black is helping my libido and lethargy.
    Keep us posted nice job with the lifts and weight gains
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  22. I am on day 17; have been alternating between 20 and 30. My strength is through the roof. I have been getting terrible ab cramps. I talking a spasm that will fold my ass in half. I use taurine and potassium. The worst con would be the forearm pumps that make it hard to keep going without five minutes rest between sets. I had headaches and ringing in my ears the first week but three days of CA cleared all that up. You seem fairly side effect free, or at least at a minimum?

  23. Quote Originally Posted by Rhadam View Post
    Day 20 SD 12/12 Weight: 188.0 +7

    Upper Body Power
    Flat DB Bench
    4 x 100, 4 x 100, 2 x 100
    Decline BB Bench
    5 x 225, 5 x 225, 4 x 225
    Bent Over BB Row
    4 x 215, 4 x 215, 4 x 215
    T-Bar Row
    4 x 170, 4 x 170
    Close Grip Cable Row
    5 x 210, 5 x 210
    Seated BB Military
    4 x 145, 4 x 145, 4 x 145
    Standing BB Row
    5 x 115, 5 x 115, 5 x 115

    Decent workout, was happy to see i'm back up to 188 which is basically where i left off after my last cycle PCT. Didn't end up hitting arms today as they were still sore from Saturday's hypertrophy workout. Guess i hit them pretty damn hard lol. Tomorrow is Day 21 of SD and i'll be bumping up to 30mg, so we'll get a real test as to how well M1-D Black is helping my libido and lethargy.
    strong lifts man. SD is damn good, but yea... sometimes we can't heal fast enough even on the good stuff
    RecoverBro ELITE

  24. Quote Originally Posted by weavedogg View Post
    I am on day 17; have been alternating between 20 and 30. My strength is through the roof. I have been getting terrible ab cramps. I talking a spasm that will fold my ass in half. I use taurine and potassium. The worst con would be the forearm pumps that make it hard to keep going without five minutes rest between sets. I had headaches and ringing in my ears the first week but three days of CA cleared all that up. You seem fairly side effect free, or at least at a minimum?
    What are you dosing the Taurine at? Taking both Tauring and Potassium you really shouldn't have that level of pumps/spasms. If it gets bad i take all the way up to 4-5g or so. Never even had to touch potassium for cramping/lactic issues.

    Quote Originally Posted by mattrag View Post
    strong lifts man. SD is damn good, but yea... sometimes we can't heal fast enough even on the good stuff
    Ya they're getting there. SO glad finals are about to be over so i can start getting better sleep and nutrition. I do think my lifts would be even higher and weight would be a few lbs heavier if it weren't for such a hectic schedule. Bad sleep and lots of stress is pretty terrible for your body. I'm excited to bump things up to 30mg for about 10 days.

  25. Quick note, today is being forced as an off day. Referee 2 games and i should have stretched better i guess, my groin is a bit tight (in a bad way ) so i'm not going to risk a heavy leg day. Hitting the jacuzzi tonight after work, will crush legs tomorrow. Also i hope to finally get a VPX Friction review up, as well as a note on AI's Agmatine.

  26. Quote Originally Posted by Rhadam

    What are you dosing the Taurine at? Taking both Tauring and Potassium you really shouldn't have that level of pumps/spasms. If it gets bad i take all the way up to 4-5g or so. Never even had to touch potassium for cramping/lactic issues.

    Ya they're getting there. SO glad finals are about to be over so i can start getting better sleep and nutrition. I do think my lifts would be even higher and weight would be a few lbs heavier if it weren't for such a hectic schedule. Bad sleep and lots of stress is pretty terrible for your body. I'm excited to bump things up to 30mg for about 10 days.
    I had been taking about 1-2g about 4 times a day. I took your advice and dosed it up to about 5g three times a day and no more ab cramps/spasms. That is the first time, and hopefully the last time I feel that. Probably the worst pain I have ever felt for the minute or so it lasted. The strange thing is that I don't do abs. I think they get plenty of work on squats, deads, partial deads, shrugs, and power cleans. If I go super heavy on anything, I tense my abs up pretty hard. But in the interest of full disclosure, I am too fat to really see my abs that well.

  27. Quote Originally Posted by Rhadam View Post
    I run a version of Layne Norton's PHAT (Power Hypertrophy Adaptive Training) routine. Information on this routine can be found here:[]
    Once i start posting training days this next week you'll be able to see how i work my split. I'm quite happy with the routine, and it shines while on cycle. Since you hit every muscle group twice, once for strength and once for hypertrophy you can can achieve some amazing gains. Being on cycle and reaping the advantages of increased strength/endurance/recovery you can destroy this routine.
    I also do Norton's PHAT routine, though I modify it at will on the number of days it takes me--usually takes me a week and a half to do his weekly volume; but while on cycle I tried to do it weekly.

    I am subbing in for the rest of your cycle; looks interesting!

  28. 4 days of being sick. 2 days rest. Should be back working out thursday. Don't want to get in to it, it's been bad lol.

  29. Quote Originally Posted by Rhadam View Post
    4 days of being sick. 2 days rest. Should be back working out thursday. Don't want to get in to it, it's been bad lol.
    Nice cycle layout. Just be careful with your rest and vitamins when on cycle, I always seem to get sick as I train harder/more frequently and the body is getting weaker. Rest up!!!
    -OMEGA RecoverBro-
    When an omega male is born it's game over



  30. How was the outcome?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
  

  
 

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