Taman's EPIC push towards beast mode (unsponsored)

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  1. 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.
    Lifts...

    Day 1:
    Squat 5x5
    Power Clean 5x5

    Split Squat 3x6 (each leg) (or alternative)

    Hanging Leg Raise 3x As many as possible

    Day 2:
    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)

    Day 3:
    Deadlift 5x5
    Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr 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)

    Day 4:
    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 Epic 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 combat 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 Taurine/day to prevent back pumps. Also am and will be taking Forged Joint Support, Cissus and Fish Oil, 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 Endosurge from day one and then supplemented with Licogenix at the start of week 3. May also add some type of creatine sup and or anabeta if I can swing it.


    Wish me luck, lets push closer to beast mode!!!!!!!
    Attached Images Attached Images    
    Evolutionary Muse - Inspire to Evolve

    Recoverbro


  2. Look who it is!
    RecoverBro ELITE

  3. Alright! Let's do this!!!
    RcB Since 09-06-2011 20:55 EST, Post 49
    •   
       


  4. Bump
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  5. Oh and please we need some bro-rotic pics.
    RecoverBro ELITE

  6. Quote Originally Posted by stxnas View Post
    Alright! Let's do this!!!
    Look who I beat <_<
    RecoverBro ELITE

  7. Quote Originally Posted by mattrag View Post
    Look who it is!
    Quote Originally Posted by stxnas View Post
    Alright! Let's do this!!!
    Quote Originally Posted by CopyCat View Post
    Bump
    Quote Originally Posted by JoHNnyNuTZ View Post
    oh you know it brother!!!
    Starting to feel like home
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. oh you know it brother!!!

    RECOVERBRO



  9. Quote Originally Posted by taman6886 View Post
    Starting to feel like home
    So are we getting those pics?
    RecoverBro ELITE

  10. Sub a dub dub for my fellow broham
    Recoverbro Elite
    "This is what we've been working on"

  11. Quote Originally Posted by mattrag View Post
    So are we getting those pics?
    Tomorrow Matt!

    Quote Originally Posted by RickRock13 View Post
    Sub a dub dub for my fellow broham
    Very cool!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  12. Quote Originally Posted by JoHNnyNuTZ View Post
    oh you know it brother!!!

    I still keep thinking who the hell is this guy? Then I remember to look at the name and not the avi..lol Not sure why it keeps throwing me off.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  13. This is gonna be a sweet ride! Subbed for some good stories and epic pics!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  14. Quote Originally Posted by Celorza View Post
    This is gonna be a sweet ride! Subbed for some good stories and epic pics!
    Welcome Sir!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  15. Quote Originally Posted by taman6886 View Post
    Welcome Sir!
    Thank you Kind Fellow! , I love your routine haha its almost exactly like mine ! Though of course I am a newbie starting to build up muscle, and this is gonna be some sweet motivation for me!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  16. I'm SUB'd Bro, Where is Green if he is your inspiration? Did you not send him an invite???
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  17. Quote Originally Posted by ScottyDoc View Post
    I'm SUB'd Bro, Where is Green if he is your inspiration? Did you not send him an invite???
    Posted it in a thread he had been following, now have sent him a PM, don't think he has been around tonight. He'll be here, I have no doubt.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. First Bro-rotic pic!

    Name:  george_costanza015.jpg
Views: 370
Size:  18.7 KB
    -OMEGA RecoverBro-
    When an omega male is born it's game over



  19. Quote Originally Posted by p5sky
    First Bro-rotic pic!

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=57 177"/>
    Recoverbro Elite
    "This is what we've been working on"

  20. I'm in T! Good luck bud
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  21. Lets do this buddy!!!

    RECOVERBRO



  22. Broke the seals and put them in the cupboard today. It's like tomorrow is Christmas lol :-)
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  23. Do you always eat steak bowls on Christmas Eve?
    RcB Since 09-06-2011 20:55 EST, Post 49

  24. Quote Originally Posted by stxnas
    Do you always eat steak bowls on Christmas Eve?
    No, but that Chipotle's double steak bowl was an awesome way to break a 16 hr fast!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  25. Quote Originally Posted by stxnas View Post
    Do you always eat steak bowls on Christmas Eve?
    I wish I did...
    RecoverBro ELITE

  26. No doubt!
    RcB Since 09-06-2011 20:55 EST, Post 49

  27. Likely irrelevant post, but started with one cap of stano, 1 Epi @8, dhea patch @ 9. Hitting the gym this afternoon for squats & cleans, gonna down another Epi before and one of each after, Last doses pre bed. I know it is psycho somatic, but I am stoked for this.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  28. Ok, day 1 under our belt, so far so good.
    Day 1 wk 1 (65%)
    2;10-3:10 (6 MINUTE BIKE WARM UP, followed by deep calf stretches)

    Back Squat 5x5 @235 ( Had a milk crate on top of 3 plates under me. only managed to hit it a couple of times, but the true point is to have a target so I break with my hips first. May sound weird, but this works for me.)

    Power Clean 5x5@115

    Split Squat w/15's 6/6, 6/6, 6/6 - Still working on finding a groove here but it is getting better. The balance and coordination is tough for me but am starting to get a feel for these.

    Had no leg raise station, so I did them off the end of a bench, mini drop sets w/10lb DB, then nothing
    10/10, 7/7, 5/5

    Dietary has been good, fed from 12:30-about 8:30: 2639 cals (198 carbs, 249 protein [plus 34 g bcaa]91 fats) estimated deficit of 1050.

    Good first day.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  29. Looking good, keep it up

    RECOVERBRO



  30. Quote Originally Posted by taman6886
    Ok, day 1 under our belt, so far so good.
    Day 1 wk 1 (65%)
    2;10-3:10 (6 MINUTE BIKE WARM UP, followed by deep calf stretches)

    Back Squat 5x5 @235 ( Had a milk crate on top of 3 plates under me. only managed to hit it a couple of times, but the true point is to have a target so I break with my hips first. May sound weird, but this works for me.)

    Power Clean 5x5@115

    Split Squat w/15's 6/6, 6/6, 6/6 - Still working on finding a groove here but it is getting better. The balance and coordination is tough for me but am starting to get a feel for these.

    Had no leg raise station, so I did them off the end of a bench, mini drop sets w/10lb DB, then nothing
    10/10, 7/7, 5/5

    Dietary has been good, fed from 12:30-about 8:30: 2639 cals (198 carbs, 249 protein [plus 34 g bcaa]91 fats) estimated deficit of 1050.

    Good first day.
    Good start bro. Let's see some mean strength gains!
    RecoverBro ELITE

  31. 5/7/12 Day 2, wk 1 (65%) Cycle Day 2
    5:30-6:25

    Bench 5x5@180

    BW Dips 10/10/10

    BO BB Row @205 10/7/8 (Increased lean over to about 45 Degree's on sets 2 and 3 for tighter form)

    Close Grip Bench @185 10/10/4 (Could use a little input here. My spotter told me proper form for this meant keeping elbows in tight (not unlike a regular bench, hence the drop in reps on last set. What do you guys think? I use a pretty narrow grip on these -two fingers into the smooth mid of the bar.)

    Assisted Pull up (265-50= 215) 8/7/7

    Finished up with 25 minutes cardio, 160 cals.

    Fed from 12-8:30 2614 cals (160 carbs, 242 protein [plus 30g bcaa], 105 fats) with an estimated burn of 4200. Probably more in my head, but aggression was up tonight, I attacked those close grip benches like a beast!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  32. Sick stack, I'm really interested in seeing how this works for you, good luck! Awesome log man.
    Core Nutritionals Representative

  33. Quote Originally Posted by JudgementDay
    Sick stack, I'm really interested in seeing how this works for you, good luck! Awesome log man.
    Thanks JD, awesome to have you alone!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  34. Burn day today, youngest had his
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  35. Burn day today, lil dude had his first b ball game. 1800 cals, 93 carbs, 200 pro, 68 fats . Did have a rare period of anxiety, just kept calm and road it out, lasted about 20 minutes. Will have to keep an eye on this.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  36. Honestly the close grip bench is more for triceps so I think you should visually pull the bar down to you and engage the lats and tris. The push back up through the same motion. If your flaring too much it my be more stress on the tendons and elbow joint.
    Look up JM presses too. Those are nice.
    RecoverBro ELITE

  37. Quote Originally Posted by taman6886
    Burn day today, lil dude had his first b ball game. 1800 cals, 93 carbs, 200 fats, 68 fats . Did have a rare period of anxiety, just kept calm and road it out, lasted about 20 minutes. Will have to keep an eye on this.
    Wow this is odd. From the epi you think? Hmm. Stano I never ran but I've run a lot of dht. And I don't think anxiety was a side I experienced. Been under a lot of stress lately?
    RecoverBro ELITE

  38. Quote Originally Posted by mattrag

    Wow this is odd. From the epi you think? Hmm. Stano I never ran but I've run a lot of dht. And I don't think anxiety was a side I experienced. Been under a lot of stress lately?
    Not sure, could be just an anomaly. Epi has never been a problem for me, so if it is ph related, would have to be on of the others. I do occaisionaly have difficulties with anxiety when I have to deal with something or some one I would rather avoid, but there is always an external trigger. This was no where near panic attack levels but was sort of intense in brief spikes but would settle down. I just tried to keep busy and when it pushed it self to the for front, just told my self everything was gonna be fine and that this would pass.

    May be a bit early, but I am sensing a mild euphoria like alpha male coming on, I wanted to hit the iron so bad today but there was no way I was gonna go lift an due to my schedule not be able to feed for almost 4 hours. Could just be in my head, but I swear the veins on my forearms and hands are popping (visually) more already. Did weigh in at 258.4 this morning.

    Also, road out for some pre-work fasted cardio today, Random Hills, kicked up the max resist to a new high, 25 minutes, 205 cals.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  39. Not much to report other than the above. No further anxiety issues today. If things keep running this smooth, I may bump the stano to 1000mg/day starting week 2. If anyone thinks this in inadvisable, feel free to speak up.

    Went a little over on cals for a burn day today but nothing huge. 2056 cals (83 carbs, 222 protin [plus 24 g bcaa], 91 fats) estimated burn of 3700.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  40. Wouldn't miss this. I am stoked at how well you have done so far in your transformation. Stay focused and motivated and all will work it self out.
  

  
 

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