Abe's OSTAR1NE PCT

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    Abe's OSTAR1NE PCT


    Just got off my cycle of DMZ and m1t oxime, so it is not a time to rest but push through these upcoming week and further on to maintain my hard work through the previous 6 weeks. Training is split into a three day split with upper body/lower body/ accessory day, German volume training approach with added in pyramid sets/drop sets for a mix of rep ranges. Nutrition is based off of protein intake and calories, so I don't count carbs/fats.

    Stats;
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    185lbs
    17-18% bf
    5'9

    Max;
    Bench; 305lbs
    Deadlift; 400lbs
    Squat; 500lbs

    PCT;
    Nolva 20/20/10/10
    OSTAR1NE 5mg/5mg/5mg/5mg
    Form-xt 6ml a day split into 3 dosages breakfast/lunch/dinner

    Staples;
    Creatine Mono 5g daily
    Cod oil 3g daily
    Multi
    AR-5 BCAA
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    8.01

    First day into pct, so took my first dosage of osta, nolva, and form-xt. Parachuted the nolva with some juice so the taste was no problem, but the form you have to hold in your mouth which always is weird for me as it is very acidity when you keep it in your mouth and it goes down rough.

    Training;
    Deadlift 5x10
    Front squat 5x10
    Hamstring curl 10x10 (always love the pain in the hammys after this)
    Hammer curls 10x10
    Tricep pulldown 10x10
    Bicep tension squeeze 5x10s

    Food;
    Chicken nuggets
    1/4 gallon of milk
    Protein shake
    Rice
    Chicken breast
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    8.03
    Hit up the gym later in the day, so not sure how everything is but my strength was down significantly. My diet over the weekend was at maintenance but now weight is 181, possibly a sign of lost water from going from surplus back down to maintain. The gym is better in the morning in my opinion as I don't have to wait for things though I have to as school starts up soon.

    Training;
    5x10 deadlifts
    10x10 flat bench press
    10x10 incline dumbell press
    10x10 overhead press
    6x10 shrugs

    Food;
    1/4 gallon of milk
    Chicken nuggets
    Grilled cheese
    Protein shake
    Chicken breast
    Rice
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    8.06
    Pretty good day in the gym today, probably the best since coming off cycle. That being I was feeling weak on my deads, but pushed through leg press as it is a new exercise I tossed in and I'm liking it. Weight is steady at 180lbs now.

    Training;
    10x10 squats
    5x10 deadlifts
    10x10 leg press
    10x10 rows
    10x10 lat pull downs

    Food;
    1/4 cup of milk
    Chicken nuggets
    Rice
    1 cup of peanuts
    Chicken breast
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    8.08
    Accessory day. Getting all of those small things I wasn't able to focus on during the week directly. Joints were a bit rigidity on front squats so upping the cod oil slightly for a few days. Feeling damn good haven't had the typical crashes I would have in the evening, just smooth energy all day.

    Training;
    10x10 front squats
    10x10 hamstring curls
    5x10 concentration curls
    5x10 hammer curls
    10x10 tricep pulldowns
    5x10 tricep extensions
    10x10 wrist curls

    Food;
    Chicken nuggets
    Rice
    Grilled cheese
    1/4 gallon of milk
    Chicken breast
    1 cup of peanuts
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    Sweet. I'll follow along for this
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    Quote Originally Posted by Wolfy3d2000 View Post
    Sweet. I'll follow along for this
    Glad to have you. really pumped to get this pct out of the way so I can start a mini cut before vacation.
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    8.11
    Been feeling really hungry about those leg presses, just recently added them in after much debate and love them, it is a great ego boost to push such a heavy weight so easily, though It might not carry over to my other lifts it is good to keep me motivated and that is what makes a good day. So, in short had to hit then up today even though it was a upper body day.

    Training;
    10x10 chest fly
    10x10 incline press
    10x10 db press
    10x10 shrugs
    10x10 OH press
    10x10 leg press - - current pr 10x730

    Food;
    1/4 gallon of milk
    Chicken nuggets
    Grilled cheese
    Protein shake
    Chicken breast
    White cheddar premium Mac
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    in for this. i'll be quietly following. starting my first epi run on monday, and looking into this SARM business and seeing what i may like to do in one of my future planned cycles
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    11.13
    Worked on form today a bit as my knees have been killing me more then usual, with some slight tweaking I found that I was locking up to much on squats.

    Training;
    10x10 deadlift
    10x10 squats
    10x10 calf raises
    5x10 leg press
    10x10 row
    10x10 lat pulldowns

    Food;
    1 cup of peanuts
    1/4 gallon of milk
    Protein shake
    Chicken nuggets
    Mozzarella noodles
    Chicken breast
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    Subbed. Just started ostar1ne myself
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    Quote Originally Posted by Jared.P View Post
    in for this. i'll be quietly following. starting my first epi run on monday, and looking into this SARM business and seeing what i may like to do in one of my future planned cycles
    Quote Originally Posted by edje007 View Post
    Subbed. Just started ostar1ne myself
    Aye glad to have you guys . So far it has been treating me great, strength was a bit shakey at first but now it is stable with minimal lost.
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    Quote Originally Posted by Abe Lincoln View Post
    Aye glad to have you guys . So far it has been treating me great, strength was a bit shakey at first but now it is stable with minimal lost.
    What about your weight brah? Holding steady?
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    Quote Originally Posted by Wolfy3d2000 View Post
    What about your weight brah? Holding steady?
    180lbs steady, which is all good as I started bulking in summer from 165lbs.
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    Quote Originally Posted by Abe Lincoln View Post
    180lbs steady, which is all good as I started bulking in summer from 165lbs.
    Nice dude. Hoping that Osta lets you keep those hard earned gains!
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    Quote Originally Posted by Wolfy3d2000 View Post
    Nice dude. Hoping that Osta lets you keep those hard earned gains!
    Ha thanks. So far looks good for keeping most of my gains, just need to keep pushing and improving in each lifting session. I have been looking at changing up my routine and been looking at 5/3/1 and dogg crapp training but they have small volume compared to GVT, I've always used higher volume so might be a good change of pace.
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    I've done both 5/3/1 and Doggcrapp. Why not the best of both worlds.
    Check out this article Jim Wendler combines the two.

    http://www.t-nation.com/workouts/531...week-challenge

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    Quote Originally Posted by BigRed1974 View Post
    I've done both 5/3/1 and Doggcrapp. Why not the best of both worlds. Check out this article Jim Wendler combines the two. http://www.t-nation.com/workouts/531...week-challenge
    Have you used this program? Just wondering if you do it the way Jim laid it out here. I've been doing 5/3/1 for about 6 months and my bench and OHP have started to stall, was looking to switch things up for a bit and this seems like a great way to keep the principals of 5/3/1 while changing the routine. Just wondering if it would be advisable to keep Squat and Deadlifts days the same, then do the DC style rest pause for OHP and Bench keeping it a four day split,
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    Quote Originally Posted by Wolfy3d2000 View Post
    Have you used this program? Just wondering if you do it the way Jim laid it out here. I've been doing 5/3/1 for about 6 months and my bench and OHP have started to stall, was looking to switch things up for a bit and this seems like a great way to keep the principals of 5/3/1 while changing the routine. Just wondering if it would be advisable to keep Squat and Deadlifts days the same, then do the DC style rest pause for OHP and Bench keeping it a four day split,
    I haven't tried this layout. I ran just regular 5/3/1 for almost a year and got some good results. But I do like Rest Pause training as well so I could see it working pretty good.

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    Quote Originally Posted by BigRed1974 View Post
    I've done both 5/3/1 and Doggcrapp. Why not the best of both worlds. Check out this article Jim Wendler combines the two. http://www.t-nation.com/workouts/531...week-challenge
    Read up and looks like an interesting plan, I like how it is more condensed.
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    Quote Originally Posted by Wolfy3d2000 View Post
    Have you used this program? Just wondering if you do it the way Jim laid it out here. I've been doing 5/3/1 for about 6 months and my bench and OHP have started to stall, was looking to switch things up for a bit and this seems like a great way to keep the principals of 5/3/1 while changing the routine. Just wondering if it would be advisable to keep Squat and Deadlifts days the same, then do the DC style rest pause for OHP and Bench keeping it a four day split,
    while i realize everyone is different, and depending on how long you've been training i'm a little surprised you stalled so quickly on 5/3/1. i've been going almost a year straight now, including a 5 month cut and have been able to hit my minimum reps every single workout with the exception of one 5's bench week (low glycogen). i would look into form and diet and adjust from there and also look into stretching.

    abe - here's to hoping the ostarine helps!
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    Awesome thanks guys. It is just hard to figure out what next program to try out next when there is so many good ones. GVT is great and I'm stilling progressing but I think a changed a pace is due as I have run this protocol for what seems like over a year about.
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    8.15
    Really been hitting the gym hard but research maybe even more so today. Looking up a new routine is like picking only one piece of candy at a candy shop with over a million different types of treats. Thinking about running 5/3/1 BBB with some added in accessory work.

    Training;
    10x10 front squats
    10x10 hamstring curls
    5x10 hammer curls
    5x10 concentration curls
    3x10 straight barbell curl
    5x10 overhead extension
    5x10 tricep pulldown
    3x10 close grip bench press

    Food;
    1/4 gallon of milk
    1 cup of peanuts
    Protein shake
    Chicken nuggets
    Homemade Mac
    Chicken breast
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    Real fan of 5/3/1 bbb here. I yhink youd like it with the gvt stuff youve been doing
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    Quote Originally Posted by Abe Lincoln View Post
    8.15 Really been hitting the gym hard but research maybe even more so today. Looking up a new routine is like picking only one piece of candy at a candy shop with over a million different types of treats. Thinking about running 5/3/1 BBB with some added in accessory work. Training; 10x10 front squats 10x10 hamstring curls 5x10 hammer curls 5x10 concentration curls 3x10 straight barbell curl 5x10 overhead extension 5x10 tricep pulldown 3x10 close grip bench press Food; 1/4 gallon of milk 1 cup of peanuts Protein shake Chicken nuggets Homemade Mac Chicken breast
    Lol I hear you on that. If you'd like I could PM you a routine Jiggzz from SNS helped me setup. It's 5/3/1 with accessory work.
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    Quote Originally Posted by Jared.P View Post
    Real fan of 5/3/1 bbb here. I yhink youd like it with the gvt stuff youve been doing
    Yeah there is volume to it so that will keep me satisfied.

    Quote Originally Posted by Wolfy3d2000 View Post
    Lol I hear you on that. If you'd like I could PM you a routine Jiggzz from SNS helped me setup. It's 5/3/1 with accessory work.
    Sure i could use a good example of added in accessory work. You have run it with success? Size gains? Strength gains?
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    8.18
    Weighed in today, at 181 so going to be more careful with food intake this week. Finally have a kind of outline for my program for next month, it is 5/3/1 with some accessory. I will post it later to get some critique.

    Training;
    10x10 db bench
    10x10 incline bench
    10x10 overhead press
    10x10 shrugs

    Food;
    1/4 gallon of milk
    2 cup of peanuts
    Protein shake
    Chicken nuggets
    Grilled cheese
    Chicken breast
    Rice
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    Some critique?

    Bicep/shoulders
    Overhead press 5/3/1
    Side lateral raise 5x10
    Seated face pull 5x10
    Barbell curl 5x12
    Concentration curl 5x12
    Hammer curl 5x12

    Back
    Deadlift 5/3/1
    Db Row 5x10
    Shrugs 5x10
    Lat pulldowns 5x10
    Hamstring curls 5x10

    Chest/tricep
    Bench 5/3/1
    Close grip bench 5x10
    Incline db 5x10
    Tricep pushdown 5x12
    Overhead extension 5x12

    Legs/abs
    Squats 5/3/1
    Front squats 5x10
    Leg press 5x10
    Leg extensions 5x10
    Calf raises 5x10
    Reverse calf raise 5x10
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    my only critique would be the volume. 20+ sets AFTER the main lift is, in my opinion, a bit excessive. keep in mind the last set on 5/3/1 is an "all out" set, so you might not need that much extra volume.

    other than that i think it looks pretty good
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    Quote Originally Posted by Jared.P View Post
    my only critique would be the volume. 20+ sets AFTER the main lift is, in my opinion, a bit excessive. keep in mind the last set on 5/3/1 is an "all out" set, so you might not need that much extra volume. other than that i think it looks pretty good
    So maybe cut down on the sets 3-4? I just wanted to make sure I hit all my bases like not missing any body parts/muscles? I probably won't make the last set an all out set because of all the volume.
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    Quote Originally Posted by Abe Lincoln View Post
    So maybe cut down on the sets 3-4? I just wanted to make sure I hit all my bases like not missing any body parts/muscles? I probably won't make the last set an all out set because of all the volume.
    i think that goes with *why* you chose 5/3/1. the entire point of the routine is to get stronger, and lift maximal weight. if that is your goal, the last set NEEDS to be all out (minus 1-2 reps as in the book) and the main lift needs to be 100% priority. all other lifts in that case would be just what they are: accessory.

    if you just want a change of pace with a layed out progression plan and getting stronger is more or less secondary to the goals, how you have it layed out is fine. i might knock it down to 3-4 sets anyways just to see how it feels and go up from there if you need/want
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    Quote Originally Posted by Jared.P View Post
    i think that goes with *why* you chose 5/3/1. the entire point of the routine is to get stronger, and lift maximal weight. if that is your goal, the last set NEEDS to be all out (minus 1-2 reps as in the book) and the main lift needs to be 100% priority. all other lifts in that case would be just what they are: accessory. if you just want a change of pace with a layed out progression plan and getting stronger is more or less secondary to the goals, how you have it layed out is fine. i might knock it down to 3-4 sets anyways just to see how it feels and go up from there if you need/want
    From what I read from Wendler he says to keep the last to the minimum or slightly over. I'm looking for both size and strength, size a bit more, but strength aids in that IMO. And true I think I will go for 3 sets and see how that treats me, thanks

    www.jimwendler.com/2012/09/531-and-bodybuilding/
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    8.20
    Pretty crazy day today. Someone in my gym was taken out on stretcher, no idea what happened but they were knocked out...

    Training;
    10x10 deadlifts
    10x10 squats
    10x10 calf raises/reverses
    5x10 leg press ---new pr: 905x10
    10x10 rows
    10x10 lat pulldowns


    Food;
    1/4 gallon of milk
    Chicken nuggets
    Rice
    1 cup of peanuts
    Chicken breast
    Homemade Mac
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    Quote Originally Posted by Abe Lincoln View Post
    From what I read from Wendler he says to keep the last to the minimum or slightly over. I'm looking for both size and strength, size a bit more, but strength aids in that IMO. And true I think I will go for 3 sets and see how that treats me, thanks

    you chose a different modification of the routine than what i've used. id say you're good to go!
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    Abe's OSTAR1NE PCT


    Hey so how do feel the 5g is working? I'm thinking 10mg right now for my current pct...i heard week three is where it really shines, but then we'll be done almost right?
    Ep1c, King, Conqu3r, Osta, Dermastr3ngth, Peak Beta+, XF, Amino IV, Orange TRIad, PES Select
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    Quote Originally Posted by Contaygious View Post
    Hey so how do feel the 5g is working? I'm thinking 10mg right now for my current pct...i heard week three is where it really shines, but then we'll be done almost right?
    5grams sounds crazy lol. It has been treating me well.
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    Lol yeah 5mg haha
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    Quote Originally Posted by Contaygious View Post
    Lol yeah 5mg haha
    Yeah I can feel it got sure my joints are not as achy and recovery is a lot smoother. Lol might as well take 1g test it would have less sides than 5g of osta.
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    Word! Do you think 10 is overkill then? For pct
    Ep1c, King, Conqu3r, Osta, Dermastr3ngth, Peak Beta+, XF, Amino IV, Orange TRIad, PES Select
  

  
 

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