I was just gonna run this and take a break from logging, but Turning Green seemed excited by the idea of a log, so this one's for you hard rockin' man!
Gonna get a jump on dosing starting 5/6/12.
We are starting out at 261, waist 39.5" .
What I am looking for is an overall increase in LBM while reducing BF% (yeah, I know, DUH) while increasing strength.
First things first, the training:
Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week as follows:
Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.
I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
Power Clean 5x5
Split Squat 3x6 (each leg) (or alternative)
Hanging Leg Raise 3x As many as possible
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Close Grip Bench 3x8-12
Side Bends 3x8-12 (each side)
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Cleans)
Back Raise 3x8-12
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)
About 2 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some deep calf stretch work to continue improving overall depth.
Starting Training Maxs as follows: Squat – 360, Powercleans – 180, Bench – 275, Deads – 390, Standing OH BB Press - 200.
I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 2700 or under cals on lifting days (usually run about 2550) and under 1900 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
Now to “the run” I have two 90 cap bottles of elite Labs 10mg, an epi clone. Gonna run this at 40mg for 30 days, kick it up to 50mg for the last 12. Coupled with this, we will be running 600mg of LGI's Stano -200 (3-beta-hydroxyetioallocholan-17-one ) for the full 42 days. The epi I have run before in a stack at 40, so I know this will not be an issue. The stano I do not have any prior exposure to so I am a bit reserved about exceeding the recommended max daily 600mg, if it goes well, may bump this a bit. Additionally,we will also be using Ageforce DHEA+Preg. Patch to help any libido or lethargy issues.
Now hold your horses, I got the PCT and support sups on hand too. Have been taking 1000mg Milk Thistle 2x/day for the last 2 weeks, will double that as we get into this. I do have a hx of hypertension but is presently well controlled via exercise and meds (about 110/65) and will continue to take Lisinopril and HCTZ and monitor. If it goes over 145/105, I will pull the plug start PCT. 5Mg /day to prevent back pumps. Also am and will be taking Forged Joint Support, Cissus and , 4/1/1 BCAA (anywhere from 24-42g/day) pre and intra workout and protein powder as needed to hit my macro targets.
For PCT we have 40mg Nolva caps, dosing 40mg daily for 2 weeks, decreased to 40mg EOD for 2 weeks. This will be tagged with from day one and then supplemented with at the start of week 3. May also add some type of creatine sup and or if I can swing it.
Wish me luck, lets push closer to !!!!!!!