Jalfrey getting FOCUSED with OstaElite!

jalfrey

jalfrey

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I'd like to thank Marms and WANTED for selecting me with a heck of a stack to log over the next few months! Focused Nutrition has gifted me with a beautiful stack of Osta Elite, Cycle+Care, and Perfect PCT. I was to make the most of it! I've run osta at lower doses for close to 8 weeks with noticeable results both mentally and physically. I can't wait to see what a full 25mg at 12 weeks is going to do!

It's been a while since I've logged here, so a quick reintroduction. As you can see from my avi, I used to weigh around 330lbs with what I'm guessing was a BF of 40-45%. I've been on one of the world's slowest recomps for the past 5.5 years. I'm 38 and currently in the best shape of my life! But, I know I have room to improve. Don't we all?

I hope to see visual changes in my body and feel changes in my various aches and pains. I hit a PR of 425x3 on deads back in July before starting a pre-vacation cut. I'd really, REALLY like to boost that up to 475 by Christmas. I also wouldn't mind adding to my bench max, but I'm not sure what that is so I got to work on that this week.

Alright..whoo boy...here's the before pics. Please no judgement. I just got back from a week of fried foods and beer :pat:
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For reference purposes, here's a pic of one of these little osta-pills of anabolic goodness
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jalfrey

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In for some gains !!
:)
I'll take some gains, bro. But really hoping for some losses....

So one of the "before" pix was upside down. It'll be a'ight.

I usually train fasted (5AM workout crew checking in) and use BCAAs intra. Right now I'm using 2 scoops Alphamine and 500mg Agmatine PWO. Going to add creatine in a couple weeks. When I finish this tub, I'm not sure which PWO I'm going to pick up. I usually also use Omega 3's and Glucosamin/Chondroitin for joints, but I'm not going to use those over the course of this log so I can gauge the effects of the Osta Elite on my aches and pains. If it feels like my joints are getting too dry after introducing the cycle+care and PCT, I'll go back to the Omegas.

I'm currently in the gym 5-6 times a week. 3 full-body workouts. Monday--medium rep/weight, Wednesday--low rep/heavy, Friday--high volume. Tues, Thursday, Sat are HIIT circuits.

My macros are currently 25C/40P/35F. Lower carb higher fat just seems to work for me. I usually have a treat meal on Saturdays and for the purposes of this log, I'm cutting out (almost) all alcohol. Right now calories are 2200-2300 a day, will probably up them to 2700-2900 later in the log as I phase into recomp in October.

I started dosing yesterday morning and not much to say so far. Today was cardio/HIIT and I want to say I can already tell a difference in my endurance. But that could just be reintroducing carbs into my diet. I was at <5% carbs pre-vacation. My legs are still pretty dang sore from yesterday so we'll see how I do on heavy/low tomorrow.
 
jalfrey

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Quick update on things. This week's progress at the gym hasn't been what I'd like, hence the lack of actual workout stats. I've dropped a good bit of water from the original pics. Last night was the first decent night of sleep I've had since starting Osta, but I recall having trouble sleeping for a few nights the first time I had it.
 
jalfrey

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Coolness.

Today was a higher volume day. Lot of machine work and hit all the major body parts. Pump was looking really good! I've noticed my appetite has been suppressed more than normal this week. Like, having to remind myself to eat. I don't recall this happening at the lower dose? Anybody else have this experience with Osta Elite?

I'm not complaining as I'm already looking a lot d*mn better than the above pix. I've decided I'll get progress pix up every couple of weeks!
 
jalfrey

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How are you feeling? What day are you on now?
I'm feeling great. I'm on Day 8 and feel like recovery is starting to pick up. Strength is picking up too! Looking forward to trying out some running tomorrow and see where my endurance is. Here's today's workout--

9/21
Stationary Bikex9 minutes for 120kcal (according to machine[a2m])

Super sets
Hammer hack squat--240,330,350,330,16x240
Calf press--same

Flat db--75,85,95,85
Ez curls--70,80,100,80

Wide lat pulls--140,160,160,140
Close Lat Pullovers--40,45,45,40

Front military --185, 185,155,155, 10x135

My tendons in both forearms are still sore, and my left Achilles is stiff and sore when I first get up. So no changes on those yet. I'm expecting to see those start healing up around 3-4 weeks in?
 
jalfrey

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Day 10:
My appetite is increasing. Such a double-edged sword. On the one hand, I know I'm growing. On the other, I wanna recomp, not bulk! Oh but it's that spiced-everything time of year. I really don't know how you're cutting right now Ashstandrews, but I applaud you for it!

This morning's damage report:
Lat pull downs--2x12x85

Superset
Deads--225, 315, 365, 405x3/395x2,365
Hammer db curls--45s, 55, 60,70,60

Upright--95,115,125,145,115,95x10
Db inc--65, 80, 90, 90, 80, 60x10

ISO shoulder--90,100,110,120,90
High rows--230,250,270,270,180

Pulley kickbacks--20,25,20, 20, 15
Bb row--155, 215, 245, 225, 215

Not too bad. I'm happy to see my strength levels going back up and my arms are staying fairly vascular even with the increased eating. I take that to be a good sign since too many carbs make me all swole. Not in that good way either...
 
Ashstandrews

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I'm doing ok. I have my moments where I'm starving but eyes on the prize. And I have friends buying and hoarding Halloween candy for me .

Workout looks great! I'm dying to get my dead lift over 200 but I'm stuck at like 185/195 so I'm jealous that you start at 225.
 
jalfrey

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I'm doing ok. I have my moments where I'm starving but eyes on the prize. And I have friends buying and hoarding Halloween candy for me .

Workout looks great! I'm dying to get my dead lift over 200 but I'm stuck at like 185/195 so I'm jealous that you start at 225.
I made the mistake of buying some candy corn last week. Most candy doesn't get to me, but something about it...

And hey, 185/195 is great! I remember when 135 seemed like a chore. I bet you'll be at 215/225 by the end of your log!
 
Ashstandrews

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I would kill for candy corn... I've still got 10ish lbs to cut... I'm not expecting to gain a ton of strength as hard as I am cutting I will be happy to maintain
 
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You guys are lucky to be hungry. I responded very well to Osta with no shut down but I had to struggle to eat. Had no appitite on the stuff. My goal is to bulk on Osta.

Both of you have great logs :) btw
 
Ashstandrews

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You guys are lucky to be hungry. I responded very well to Osta with no shut down but I had to struggle to eat. Had no appitite on the stuff. My goal is to bulk on Osta.

Both of you have great logs :) btw
I would be totally ok with it killing my appetite. I'm not overly hungry though thankfully. And thank you!
 
jalfrey

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I would kill for candy corn... I've still got 10ish lbs to cut... I'm not expecting to gain a ton of strength as hard as I am cutting I will be happy to maintain
That's right. I forgot you were strictly cutting. Girl, you got some great willpower!

Decided to take a rest day today. Ended up running 5K with a buddy last night. I'm happy to note that we bested our previous best pace time and that I felt like I could've gone another mile. This coming from a guy who abhors running! Nice to see that Osta Elite is definitely increasing my endurance.
 
jalfrey

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You guys are lucky to be hungry. I responded very well to Osta with no shut down but I had to struggle to eat. Had no appitite on the stuff. My goal is to bulk on Osta.

Both of you have great logs :) btw
Thanks, man! Like I noted earlier, my appetite was non-existent the first week and a half. Now it's raging. Looks like this log may be very much more of a recomp than cut...sorry.
 
jalfrey

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Day 12:
3 sets of 13 reps today, unless noted otherwise.

Clean/jerk--95,115,135
Inc lat raise--45s,

Leg ext/curls--140,160,180

Leg press--528x20x3
Seated dip--180x14x3

Upright rows--45x13x4

Decline DB flyes/press--30, 30, 30

Seated tri ext/preacher curl--130/90,135/95,135/95

Figured I'd go ahead and get some 2 week pix up as the chance of a cheat meal Saturday night is pretty darn high.

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Less than two weeks in and Osta-E has definitely made some sweeping changes in my body!
 
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Day 12:
3 sets of 13 reps today, unless noted otherwise.

Clean/jerk--95,115,135
Inc lat raise--45s,

Leg ext/curls--140,160,180

Leg press--528x20x3
Seated dip--180x14x3

Upright rows--45x13x4

Decline DB flyes/press--30, 30, 30

Seated tri ext/preacher curl--130/90,135/95,135/95

Figured I'd go ahead and get some 2 week pix up as the chance of a cheat meal Saturday night is pretty darn high.

View attachment 124205
View attachment 124206

Less than two weeks in and Osta-E has definitely made some sweeping changes in my body!
It for sure has, your back and shoulders are way more defined!! Nice job ....stuffs working
 
jalfrey

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Day 15:
Had a phenomenal workout this morning. Matched PRs on the Hammer Hack and flat db press.

All sets 8 reps unless noted otherwise. 45-60 secs rest between supersets.
Hammer hack squat--324,374,414,374
Calf press--same
Shrugs--same

Flat db--75,85,100x7,85
Flat flyes--20,25,35,30

Wide lat pulls--120,140,160, 140
Wide tri extensions--70, 85, 100, 85

Narrow cable row--132,168,204,168
straight grip Cable curls--84,108,132,108
 
jalfrey

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Day 17:
I beat my previous 1.5 mile record by 8 seconds yesterday! I'm not currently taking anything else for aerobic capacity/endurance. So, I'm going to blame the Osta Elite for that ;)
Tendinitis in my right forearm has been less noticeable the past couple of days. I haven't noticed my right knee bothering me for the past week or so either.

Today's workout was simple and heavy. I tried to keep rests between 90-120 secs. Unfortunately, that meant I didn't get to do as much volume as I wanted. But today was more about strength anyway.

All sets 5 reps unless noted otherwise.
Lat pull downs--2x12x85

Superset
Deads--275,315,365,415x1/405x4(cluster, 20-30 secs between reps. I WAS going to finish that damn set!!),315x6
Hammer db curls--45s, 50,50,50,45x6


Db inc--70,80,85,85,65x8


Overhead Tri Ext--70, 75, 85, 85, 70x6
Bb row--155, 2224,225,225,185x6

Might run 5K tonight. My running buddy just got some new shoes. If so, I'm definitely sleeping in tomorrow!
 
jalfrey

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Day 22
Sorry I've been a bit AWOL on here the past few days. Turned 39 on Friday and didn't have much time for the boards over the weekend.

Today's damage report. 4x8 sets with 45-60 secs rest between supersets.

Hammer hack squat--374,374,394,324
Calf press--same
Shrugs--same

Flat db--70,85,100 (only managed 7 last week! time to step up the weight!),90
Flat flyes--30,35,40,40

Wide lat pulls--120,140,145,140
Wide tri press--70,75,80,70

1 arm rows, neutral grip--65,75,85,75
Ez curls--70,80,80,80,60,40,20 (last three sets no rest)

Tabata-style finisher
Punching bag--20,20,20,20sec
Ab rollerx6,6,6,6

Not much new to report. Workout this morning felt good and strong. Noticing some more size in my traps and shoulders. Nothing photo-worthy but it sure does help for motivation at the gym!
 
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Day 22
Sorry I've been a bit AWOL on here the past few days. Turned 39 on Friday and didn't have much time for the boards over the weekend.

Today's damage report. 4x8 sets with 45-60 secs rest between supersets.

Hammer hack squat--374,374,394,324
Calf press--same
Shrugs--same

Flat db--70,85,100 (only managed 7 last week! time to step up the weight!),90
Flat flyes--30,35,40,40

Wide lat pulls--120,140,145,140
Wide tri press--70,75,80,70

1 arm rows, neutral grip--65,75,85,75
Ez curls--70,80,80,80,60,40,20 (last three sets no rest)

Tabata-style finisher
Punching bag--20,20,20,20sec
Ab rollerx6,6,6,6

Not much new to report. Workout this morning felt good and strong. Noticing some more size in my traps and shoulders. Nothing photo-worthy but it sure does help for motivation at the gym!
Your doing a great job man. Nice work & HAPPY BIRTHDAY!
 
datsthat

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Day 22
Turned 39 on Friday
Happy Bday.

So your complete cycle will be only using FN OstaElite + cycle care and then Perfect PCT?
 
jalfrey

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Happy Bday.

So your complete cycle will be only using FN OstaElite + cycle care and then Perfect PCT?
Correct. I haven't started Cycle Care yet because I honestly don't know if I'll be able to buy 2 more bottles to support the full cycle. So, I'm going to start it in a couple of weeks.

Lat pull downs--2x12x85
Rev grip flat--3x14x135,155,155

Day 24
Warmed up with some lat pulldowns to open my back up before deads.

5x5 with 90-120 seconds between supersets.
Superset
Deads--275,315,315,405,315,225x8
Hammer db curls--45s, 50,55,55,55

Upright--135 (%sets)
Db inc--185,205,225, 205,185

ISO shoulder--140,160,180,200,200
High rows--230,250,280,280,250

Bb row--155x5

I think I'm going to have to change something up. My deads have been rough lately and I think it's from training legs too hard on Mondays. My hams aren't fully recovered by Wednesday it feels. Anybody else train full body and have (or have had) a similar problem?
 
datsthat

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Correct. I haven't started Cycle Care yet because I honestly don't know if I'll be able to buy 2 more bottles to support the full cycle. So, I'm going to start it in a couple of weeks.
Just out of curiosity, why not a serm for PCT? The reason why I ask is I've heard that a SERM is a must.
 
jalfrey

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That is a great question. I honestly don't know as I've never run PCT before. The hardest thing I've ever run is osta and I didn't use PCT last time with it.
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That is a great question. I honestly don't know as I've never run PCT before. The hardest thing I've ever run is osta and I didn't use PCT last time with it.
WANTED?
In all honesty I would have a SERM on hand at all times. I all ways have NOLVA.
You could probly get away without a PCT but why risk your HPTA not starting up again?
The last Osta run I did at 18mg for 7 weeks did not shut me down at all. My friend ran the same at the same time and at the end suppression hit him hard.
Point being, Osta seems to treat folks differently. It's possible to get away with an OTC. If you know how Osta is going to treat you.
Be safe & have a serm on hand.
 
jalfrey

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The last time I ran Osta it was 15-20mgs for 7 weeks and I had no side effects. So far I'm not feeling any suppression either. One thing I have noticed is during my last run I had occasional BP spikes. Haven't noticed that with Osta Elite.

I took some pix this morning, but outside of my shoulders leaning out, there wasn't enough change to warrant posting them. But, my shoulders are looking better than ever!
 
jalfrey

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Changed up my workout a bit yesterday. Didn't do any legs in hopes that my posterior chain will be feeling better for deads tomorrow. I've also started supplementing with 2 scoops of ALRI's Chain'd Out. One scoop intra, one scoop post. In the morning, I'm going to try and match my PR of 425 from July.

Nothing else new to report. But I am enjoying this product greatly!
 
jalfrey

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Day 31.

Hit that 425 twice! I'm having trouble getting it off the floor, but once I lift it past mid-shin I'm good.

Just hit some cardio today. My chest and shoulders seem to be getting a bit better defined. My quads definitely are. I should've gotten before pix of my legs. A month into the log and it feels like my tendons are starting to heal up. Starting up Cycle Care, too and looking forward to seeing what happens!
 
jalfrey

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Day 33
Had a really good workout this morning even though I slept like chit last night. Was able to do dips for sets. That's a pretty big deal since my shoulder injury last year. I haven't tried dips in 4-5 months because I could never get past 8. Today I did 3 sets of 13! Might even start adding weight back to them in a week or two depending on how it feels. Here's the full run-down of today.
All sets of 13 unless otherwise noted.

Supersets
Cleans--135,145,155,135 (5 per set)
Db lat raise--25,30,30,25

Rev flat--155,185,195
Leg press--568,618,668

Upright row--45x9 repsx5 sets(While putting plates away, so not much rest between sets)

Narrow lat pull--120,140,150
Low pulley cable cross--15s,20s,25s

Hammer cable curl(4 count hold)--35,25,30
Machine speed curl--25,25,25

Dips--BWx3 sets
Rev tri ext--28,38,48

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Seeing some more changes, not as much as Ashstandrews, but I'm happy...FOR NOW!
 
jalfrey

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Day 38

Great workout today. Shoulder is still feeling good with heavy weights (and weighted dips!) but my forearm tendons aren't feeling so good. I'm wondering if the arismistane in Cycle Care is drying out my joints a bit too much. Going to go back on fish oil and glucosamin.

My workout ADD is kicking in and I'm feeling the need to change things up. So I'm taking some of my normal 8-12 reps exercises and going 5x5 with them. I'm debating on whether or not I want to follow an actual program for the next few weeks of the log. Might just be what I need.

Narrow pull down--140,160,170,200,180x7
Db flat--90,95,95,110x3/100x3 (PR!),95x6

Hammer hack squat--364,364,384,384,364
Cable hammer--73,73,80,80,73 (4 second pause at top)

Weighted dips--45x3,25x2 (tendon in my left forearm was giving out and getting all tingly or I could've kept at 45)
Standing face pull--63,68,68,68,68

Bb row--185,205,205,225,225
Rev flat--185,205,205,225,225

Otherwise felt like a beast in the gym this morning. Looking beastly too (at least with a tight t on :silly:)
 
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Nice rows bra! :)
Glad to see your still kill'n.
Your other log is look'n good to.!!
And for sure get in a couple grams of fish oil while taking any AI.
 
jalfrey

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Day 43
Nothing but good things still happening at the gym. I've been adding reverse grip BB presses into every workout the past couple of weeks and I'm starting to see a difference. Felt strong on deads today. Just an all-around good workout. Looking forward to seeing how good my recovery is when I wake up tomorrow!

All sets for 8 reps and supersetted. 60-90 secs rest between supersets
Dreads--235,275,325,325
Db curls--40,45,45,50
Bb shrugsx10--225,225,225

Hammer Iso incline--75,85,105,105
T-bar row wide--90,100,115,125

Smith shoulder press--135,155,175,175
Inc Lat raise--15,20,25,20

Rev grip bb--185,185,195,195
Db pullover--45
 
jalfrey

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Day 47
Sorry for the lack of updates in here this week. It's been a busy one! But I have had two of my best workouts yet during this log! Back is leaning out a little more and I just have "dem alpha feelz"

10/28--all sets for 5 reps
Narrow pull down--145,165,185,205,185
Db flat--85x6,90,90,110x3/2,95 (Did those 110s for a full set this time!)

Hammer hack--324,374,374,424,424 (PR at 424!)
Cable hammer--73,78,78,83,83

Weighted dips--45x3,25x2

Bb row--195,215,215,235
Rev flat--195,215,215,235 (PR on that last set)

10/30--al sets for 13-14 reps unless noted otherwise
Leg pressx20--320x6 sets
Lat raise/clap--20x3 sets

Upright row--45x6 sets

Victory press--30,35,35

Prison press--65,65,50,50,55

Prison flyes--25,20,20

SuperSet--
Ez curl--60,60,60
Es skullcrusher--same

Face pull--85,85,85

Drop/SuperSets-8 reps per set
Straight cable curl--65,57,50,42,35,30,25
Straight tri ext--same

Had good endurance and pumps today. Only left because I didn't want to be late(er) for work!
 
jalfrey

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Day 52
I can't believe I'm down to less than 1/2 a bottle. The 3 month supply of Osta Elite really is a great bargain, though! Hit another PR on BB rows today! 245 for 5 reps! The last one was a bit sloppier than I like. But I'm going to take it! Mainly because while I was doing them I was watching a guy do something at the gym that made me wonder what he was trying to work. His movement started out like a DB curl, but he used enough cheat that it could've been an upper back movement.

I know, I'm supposed to be logging and not venting. It's just that over the past couple of weeks we've gotten 2 or 3 members that have started showing up in the morning with atrocious form. Kipping pull-ups, curl variations for an hour, and whatever the hell that guy (who looks like he's spent some time in the gym over the years and should know better) was doing today.
 
jalfrey

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Just wanted to show some difference in my shoulders and arms.

Start of log
IMG_2517.JPG


This morning
IMG_2661.jpg
 
jalfrey

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Day 58
Had a really great workout yesterday. Focused more on chest than full body and given how my chest felt last night, I really expected to be much more sore today. But it looks like the osta is taking care of my shoulders and muscle recovery!

Warm-Up
Chin/dip--8 rounds Tabata syle with 100lbs counter weight

3 sets for 8 reps Supersetted
DB Flat bench--90,90,90
1arm rows--90,80,70

4 sets for 10 reps
Inc bb bench--185,185,185,190
Deficit deads--245

Inc pullover--45,50,50x12

Hammer dec--185,185,185,185

I also wanted to note that I've been feeling great while on Cycle Care. I think I was having some slight suppression, but it's gone now!
 
jalfrey

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Day 64.

Noticing some extra loose skin around my stomach. I weighed myself at the gym on Saturday. I've put on about 10lbs since starting the log. I don't think that's all muscle. But my muscularity on my quads and upper body has definitely improved, even if it doesn't reflect quite as well in the mirror ;P

Changing up things again a bit this week before unleashing hell on my diet between Thanksgiving and Christmas. Just figured I'd take a week to work on some volume work. Today when like this:

SuperSets
Hammer High Rows--90lbsx40,140x30,160x20,210x12,230x8,260x6 and then reversed
Hammer iso-Shoulder press--90lbsx40,110x30,130x20,140x12,160x8,180x6 and back

Had a great pump and was sadly surprised at my lack of stamina when the burn really started. Finished up with some punching bag and battle ropes work. Looking forward to seeing how my recovery goes for tomorrow!
 
jalfrey

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Day 68
Been having trouble sleeping again the past couple of nights. I used the insomnia to hit the gym early today. Had a great and FOCUSED workout!
 
jalfrey

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Back in town after Thanksgiving. I hope all my US friends here had a great one!

Been hitting things hard with all the extra eating I was doing last week. In prep for the Thanksgiving feast, I worked on my deadlift 1RM and this happened.
[video=youtube;EfqjyEdrDMM]http://www.youtube.com/watch?v=EfqjyEdrDMM[/video]

This morning's workout went like this--
Hammer low--90,100,100,100
Hammer iso decline--80,90,100,90

Deads--135x12,225x8,315x6,405x3,425x2 and reverse...
Db inc press narrow--60x12x4

Seated lat raise--10,20,25,25
Seated incline curls--same

I've been pretty impressed with my strength gains and recomp efforts with Osta-Elite. My stepdad jokingly (I think) asked me if I've been "juicing" to get up to the 445 pull!
 

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