Dicing up with EPIC UNLEASHED and STRENGTH

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First off i want to thank Olympus Labs for sending me a bottle of Epic Unleashed to log. I purchased the Olympus labs Strength on my own and will be dosing it along side the Epic Unleashed.

Stats
Weight 190
Height 6'2
Body fat 15-20 percent


Dosing protocol

Epic Unleashed 2 caps a day on workout days 2 pre workout non workout days 1 am 1 pm.

Strength 4 a day spread out with meals.

Diet

Im doing intermittent fasting, consuming all my calories between 3:30 and 10 pm. I will be in a 500 calorie a day deficit and will not be eating back any "exercise calories. My calories will be set at 2540 and my macros will vary depending on if it's a workout day or not. Higher fats non workout days, higher carbs workout days. I will be consistently eating around 200 grams of protein per day.



My expectations for the cut

I hope to lose around .5 to 1 pound a week while maintaining lean body mass. Im going to be cutting slow and steady and hoping to maintain or even add lean mass.

Work out style

Full body workouts 3 to 4 days a week, working out every other day. I do not plan on doing any cardio at this point in the cut. I will be super setting most exercises. I am working around a slight shoulder injury so unfortunately at this moment in time, i cannot do any major lifts/lifts that will aggrevate injury. I am hoping the strength and epic combo helps me recover and i can get back to benching and squatting soon.

First dosing /workout will be tomorrow

 

[puccah8808]

Excited to see the progress!

3:30?!? I'm dying by 1030 am on IF.

 

[pfresh]

Excited to see the progress!

3:30?!? I'm dying by 1030 am on IF.

Im trying to upload starting pic but having trouble with resizing. Will figure it out and upload shortly

 

[puccah8808]

Im trying to upload starting pic but having trouble with resizing. Will figure it out and upload shortly

I always choose the medium size.

View attachment 124247

 

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I always choose the medium size.

View attachment 124247

Start progress photo

 

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Start progress photo

 

[puccah8808]

You look awesome!

 

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You look awesome!

Thanks. I really want to get down to 10 percent body fat for December, im going on vacation and wanna be beach ready

 

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A picture of both the products. Both orals

 

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I will not be using any other supplements during this log. The only supplements i will be using are


A multi vitamin
200-400 milligrams of caffeine pre-workout to assist with workload.
Bcaa's if training fasted.

 

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Backs of bottles

 

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Day 1

About to take my first dose of epic unleashed, two capsules. Heading to the gym in half an hour so should be in my system for 45 minutes pre workout. Going to take 200 mg caffeine and nothing else. Doing a full body workout, chest and back dominant day. Training fasted so taking bcaa's intra workout , last meal was last night before 10 pm.

 

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Workout log

Warm up chest and back
3 sets lateral pillows supersetted 3 sets high cable flush.

Working sets 3 sets pull ups with 3 sets high cable flies

Pull ups flies
15 15*30 pounds per side
12 15*30
9 12*35
5 8*35

Super set

Close grip t bar push ups
15*150 to failure
12*150 to failure
8 *175 to failure
7 *175 to failure

Dumb bell pullover

50*12
50*10
50*9
50*7

Phone dying will log rest at home

 

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Workout log

Warm up chest and back
3 sets lateral pillows supersetted 3 sets high cable flush.

Working sets 3 sets pull ups with 3 sets high cable flies

Pull ups flies
15 15*30 pounds per side
12 15*30
9 12*35
5 8*35

Super set

Close grip t bar push ups
15*150 to failure
12*150 to failure
8 *175 to failure
7 *175 to failure

Dumb bell pullover

50*12
50*10
50*9
50*7

Legs

Leg press
6 plates or 315 plus starting weight think its 115

315* 15 for 5 sets

Shoulders

Side laterals ss rear laterals
15*12 15*12
15*11 15*12
15*8 15*10
12.50*10 12.50*12
12.50*7 12.50*78


Arms
2 quad super sets no rest

Barbell curls tricep pushdowns
60*12 50*12
60*10 50*8s
Second set
60*10 50*8s
60*8 40*10

Abs
4 sets planks 1 minute with 30 second rest

Leg raises to failure * 3rd

 

[datsthat]

Subbed. I've heard that bcaa is bad on a cut because your body will use it 1st before fat from bios3 YouTube.

 

[pfresh]

Subbed. I've heard that bcaa is bad on a cut because your body will use it 1st before fat from bios3 YouTube.

Using them only on days when i don't eat before training otherwise im not taking them. I've watched that video too, i watch his channel a lot.

 

[datsthat]

Using them only on days when i don't eat before training otherwise im not taking them. I've watched that video too, i watch his channel a lot.

Cool. I apologize if I can across like I know what's best for you.

 

[pfresh]

Cool. I apologize if I can across like I know what's best for you.

No offense taken, this is all about helping each other out along the way, i wanna learn as much as i can from this forum, anything that helps me get to my goals. I always try to keep an open mind and try things in a different way.

 

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Update

Not sore today with the minor exception of my lats a bit. Was feeling hot around the abdominal area off and on frequently through out the day so far. Have also been unusually thirsty all day today. Just broke my fast. Shoulder seems to be improving, minor pains when i have to lift anything at work, big improvement over last few days. Hopefully if i take it easy this week, will be better for next week, just really trying my best not to aggrevate it, at the gym or at work. Not noticing anything yet off either supplement but don't expect to at this time.

 

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Workout log


Arm dominant day

I did six supersetted sets with no rest in between for biceps and triceps

Scott curls tricep pushdowns
70 pound bb 50 pounds
Failure failure
Failure failure
15 12
12 9
10 8
10 40 pounds for 12

Legs was next
Rest long enough to catch breath
Leg press 325 plus starting weight
325 for 15 reps * 5 sets

Shoulders 1 minute rest between ss
Superset side laterals with rear laterals 15 pounds
Sl Rl
12 12
11 12
8 10
12.50 pounds
12 12
10 10

Back and Chest

Barbell rows supersetted with push ups 1minute rest between super sets

135 pound barbell rows, really squeezing at top, very controlled reps
Barbell rows Pushups
12 failure
12 failure
10 failure
9 failure

Abs
1 minute rest
Machine crunches
65 to failure
85 *10
75* 10
75* 8

 

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Shoulder almost completely healed, really wanted to do some pressed and squats today but decided to let it be 100 before making any attempts. Really just want it to not be an issue so going to give it time despite feeling like i could handle it.


Supplement update.

Had some really good vascularity going tonight and felt just pumped up on the overall. My cns was really fried yesterday, so i was kinda surprised that today i was roaring to go. Had really good endurance and lots of energy during my workout despite being in a calorie deficit and having only consumed one meal pre workout which was less than 300 calories and about 30 grams protein

 

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Update


Today is supposed to be a leg dominant day. With this being said however my buns are still sore from the other day so i will be holding off on smashing the wheels until Saturday. Im going to do a light workout tonight as im feeling fatigued.

Side note

Shoulder seems to be about 90 percent. Haven't felt any sort of pain all day and only when i move in a certain way do i feel any pinch at all. Perhaps this is the laxogenin as its been said to have joint healing properties or maybe the epi. Who knows im just glad its healing up. I still am going to refrain from presses just to make sure it heals 100 percent.

 

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Workout log

I decided to start the day off with shoulders. I did the usual superset because these two exercises don't seem to aggrevate my slight injury.

15 pound dumbbells
Side laterals rear laterals
12 12
12 12
8 8s
10 pound dumbbells
12 12
12 12

I thought i would try shrugs and see if those bothered me at all. They didn't so i did
60*11
50*10
40*10
30*10
Drop set form

Next i decided to try and see if dumbbell flys would irritate my shoulder. They did a bit only on the initial lift off. So i went light and kept my back completely flat on the bench. I super setted them with dumbbell rows using the same dumbells going slow and pausing for two seconds squeezing at the top of the rep.
35 pound dumbells
4 sets of 12
Super sets dumbbell flys with dumbbell rows

Next i decided to do chin ups, i supersetted them with push ups to failure, resting long enough to catch my breath and making sure i hit full reps. I got
15
11
7
5

Next i did legs or rather leg extensions because my hamstrings are still sore from my last workout.
The weight listed is per leg
40*20
50*20
70*15
90*12
90*10

Next up i did arms. I tried to do skull crushers but off the initial lift i could feel it in my shoulder so i dropped that right away. Same with dumbbell Scott curls, so i didn't do those either. I ended up doing behind the head tricep dumbbell extensions one arm style, supersetted with standing dumbbell curls. With the curls i made sure to really squeeze the weight at the top of the rep. I did 3 sets of each.
25 pound dumbells
Dumbbell curl tricep extensions
10 10 10
10 10 10
9 10 8
10 8 8

I finished up my workout with planks and leg raises.

I started off with planks
1:30
Rest 30 seconds
1 minute
Rest 30 seconds
1 minute
Rest 1 minute
1 minute

Leg raises to failure * 3 sets.

 

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Leg day!

Today was a leg dominant day. Getting to the gym i was feeling lazy, i was working overtime today and im in the trades so it takes its toll. That being said i doubled down on the caffeine and took 400 mgs caffeine. I dosed my epic UNLEASHED half hour before i hit the gym.

I started out with leg extensions i did
Per leg
50*20
70*20
90*12
100*10

Then i went and did lying leg curls. I can never do more than two sets without my legs cramping up so i split my four sets up.
I did
90*15
105*15
Then i did leg press i did
503*15 for 5 sets
I then finished my leg curls
120*12
135*10
Next up i did arms
I did Scott curls super setted with tricep pu shdowns
Scott curls
80*12
80*12
80*12
80*9
SS
Tricep push down
50*12
50*10
50*9
40*12

Next up was a chest and back superset i did close grip t bar rows
Tbar rows
110*12
145*10
145*10
145*8
SS
Pushups to failure

I then did a high cable fly superset with pull ups
30 per side
12
10
25 per side
12
12
SS
Pull ups
9
7
6
5
My back was definitely toasted from the rows before.

I finished up with my favorite exercises for shoulders right now.
Side laterals and rear lateral superset

Side laterals
15*12
15*12
10*14
10*12

Rear laterals
15*12
15*10
10*13
10*12

Lastly i did abs
I planked non-stop for 4:30 seconds transitioning from from to one side to the other and back to front

1:30 front plank
1 minute side plank
1 minute otherside plank
1 minute front plank

Lastly i did three sets of leg raises to failure.

Also side note i haven't been logging my calves i just realized. I always do 3 sets either seated or stranding

Today i did one plate per side seated
17
15
12

 

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Supplement note

I was looking very vascular post workout and could see the veins in the top of my ans and racing across my chest. Although i started the workout feeling drained i ended up having endless endurance and being able to really push. I had a crazy pump going and was fully ballooning out by the end of the workout

 

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Update

Got an amazing sleep last night. Sunday is my day off from work so i get to sleep in. I woke up feeling completely refreshed and I've been resting all day.

I weigh myself every Sunday.

Current weight 186.

I don't think i actually lose 4 pounds this week as weight can vary a lot day to day but i definitely have leaned out a lot. Vascularity is really starting to be noticeable. I have veins running across my lower stomach and can see them on my shoulders and chest. Also i could see all 6 abs in the mirror this morning however they are very blurry. I would guess i am closer to 15 percent body fat now. Recovery seems to be way up, im excited to see what the next three weeks hold.

 

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Workout log

Arm dominant day
Superset
Scott curls
90*10
70*12
70*12
70*10
70*90
Tricep pushpin
60*9
50*12
50*11
50*90
40*12

Shoulder super set
Lateral raises
15*12
15*12
15*12
15*10
10*12

Rear laterals
15*12
15*12
15*12
15*10
10*12

Chest and back superset
High flys
35*12
30*12
30*10
30*8s

Chin ups
13
11
9
6

Close grip t bar rows supersetted with pushups to failure
145*12
145*12
145*10
120*12

Push ups to failure after every set

Legs
Warm up leg extensions
50*20

LEG PRESS. I was rushed on this because a friend's girlfriend wanted the leg press so i finished as fast as i could and my legs killed after

478*15
478*12
478*10
433*12
433*10
I was dead after this as i rested less than a minute between sets
Next i did weighted crunches
90*90
80*10
70*12
70*12

Leg raises to failure *4 sets.

I forgot to take my epic UNLEASHED pre workout but i think the effects of the supplement were still in my system. I just took it now post workout. I had an amazing pump and am really starting to get that lean look.

 

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Leg dominant workout

Felt like starting off with legs today. I walked into the dungeon and the leg press was open so i decided to start there.

Leg press
503*15
503*12
503*10
413*15
413*14

Next i did leg extensions per leg weight
60*20
70*20
80*20
90*14

I went upstairs and did two sets of lying leg raises i meant to get back to these but forgot
2 sets
85*15

After this i went back down stairs for an arms superset
Scott curls
80*12
80*12
80*12
80*12
Tricep pu shdowns
50*12
50*10
40*12
40*12

Next up i did my usual for shoulders
Lateral raises
15*12
15*12
15*12
10*12
Rear laterals
15*12
15*12
15*12
15*10
I had to take a few seconds between a couple of the reps but i made sure to hit the rep range

After this i did a chest superset
Barbell rows
145*12
145*12
145*12
145*9

Push ups to failure

After this i did high flys supersetted with chin ups
25 per Side
25*12
25*12
25*12
25*12
Chin ups
7
7
6
5

I went back upstairs to do abs
Machine crunches
80*12
80*12
80*10
70*12

I then did 3 sets of leg raises to failure.

Supplement update.

Im finding that im making full recovery in between workouts. My shoulder is pretty well better but i don't want push it. Endurance and lack of fatigue as well as vascularity all seem to be benefits im seeing from this stack.

 

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Update

I did cardio tonight. Im going to do it again on Saturday. I did 45 minutes on the stairs and Burned 400 calories. I plan on doing that again Saturday. Im celebrating thanks giving on Sunday with my fiancee's family.(Canada Eh). I won't be able to track my calories and obviously won't be able to scale out my food. Ill also be expected to eat sweets and other things i dont really want to because if i dont they'll act like there's something wrong with me. So i'll play along for a day and act like a "normal person". Its easy to forget thst if you're not part of this community, weighing out food and tracking all your meals seems odd to people. Funny because for me, eating with a complete disregard for what's going into your body and getting into higher percentages of body fat seems like an eating disorder to me. But of course there's a double standard when one is the societal norm.

On a plus note. A very nice guy at the gym gave me free supplements. I had talked to him a few times and noticing he was new to the gym, always offered him spots and such. He was only in town for a couple weeks and couldn't take the supps home on the plane so i was lucky enough to take them off his hands.

 

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Did another 21 minutes on the stairs tonight for 250 calories. I also decided to do a split upper lower for today and tomorrow. I am only doing this due to lack of time tonight. I got to the gym late cuz i went to costco to stock up on eggs/egg whites/plain Greek yogurt and cottage cheese. I have to work ot tomorrow and really need to get a move on.

Chest back dominant
Peck deck flys
135*12
Felt this in my shoulder so i dropped the weight right down and focused on keeping my back flat and really making sure i just used my chest
105*12 for six sets
Super set
High pu lldowns
160*12
160*12
160*12
Someone jumped on this machine while i was doing peck flys in superset so i switched to machine rows
120*12
120*12
120*10
Next i did machine laterals and machine rear laterals

Rear laterals
75*12
75*10
55*12

Side
80*10
65*12
65*10

Next i did machine Scott curls superset tricep extensions

Scott
125*12
125*12
125*11
125*10
Ss
Extensions
95*12
95*10
95*10
95*9

I finished up with machine crunches

I did
80*12
80*12
80*failure drop set riding rack down to 30.

I did all machines because i was feeling tired and it was the fastest way to get it all done.

Update
Really starting to lean out and abs seem to be really starting to show. Strength is remaining up. Excited to see what next two weeks hold

 

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Workout log

I am worn out. After work today really had to push to get to the gym. I know my calories will be in a massive surplus tomorrow so i had to go and do a preemptive strike on the caloric surplus.

I starting on the stairs. 27 minutes for 350 calories. I know the calorie counters on the machine are entirely inaccurate but i haven't done any cardio yet on this cut and have been losing steady and in the last 3 days have burned 1000 calories according to the machines. So i hope that puts me in the clear for tomorrow.

After the stairs i did legs

Leg extensions
70*20
80*15
80*20
90*15
70*20

Lying leg curls split in two because they always make me cramp
125*12
110*15

Leg press
Ended up doing the seated one that is next to lying leg curls. It had a rack of weights that goes up to 400.
I did
305*10
305*8
175*15*3
Lying leg curls
95*15
80*15
Calf raises seated
3 sets*15

Finished up with abs
Planks
2 minutes
1 minute rest
1 minute
1 minute rest
1 minute
1 minute rest
1 minute

Leg raises to failure *3

Im exhausted. Next two days are going to be rest days then back to the normal grind. Happy thanks giving to fellow Canadians.

 

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Recovery in a calorie deficit is where this stack really shines. My recovery is amazing. I was planning on taking Sunday and Monday off because i was feeling so shot after Saturdays workout but now im itching to get back in the gym. Will definitely be pumping up tomorrow. As for my diet today, beyond a large bag of popcorn at the movies it was all clean. I didn't track my calories obviously but from what i ate no way i went over 3000. I didn't even have dessert. Mostly meat and good carbs from potatoes and vegetables. Staying on track. Tomorrow i will be able to get back on track

 

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Update
Im not sure if its the supps or other factors like diet but I've been having trouble falling asleep lately and when i do sleep its for much shorter periods then i normally would on days that i get to sleep in. Yet my energy levels are still relatively high. I think this could be possibly due to dosing all my lax at night maybe. It says to take with food so i take it all in the pm due to IF. Recovery has been great and energy levels are good but i have a really hard time falling asleep lately.

 

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Workout log


Stayed at the in laws for lunch and they do lunch as their big meal and then dinner is always light so today ended up being another untrackable calorie day. If i had to guesstimate between everything i ate probably hit my daily cals before i left their place at 3. All clean eats minus some home made banana bread but who can resist that, and it would have been rude to, it was made just for me. So today i went to the gym on a calorie surplus however all in all with the cardio i did leading up to this weekend i doubt i gained. Im not gonna do a weigh in tomorrow as ill still be holding onto a lot of extra weight from last couple days but ill do one mid week. Im guessing ill be about a pound down from last weigh in.

Workout log
Arm dominant day

Scott curls
90*12
90*10
80*12
80*12
80*11
Superset

Pushdowns
52.5*12
52.5*10
47.5*12
42.5*10
42.5*10

Shoulders
Shrugs dumbells
60*10
I always find i prefer to use less weight these days and really focus on strict form and control, so that's why i never use heavy a $$ weight
40*15
40*12
40*12

Side laterals
15*12
15*12
15*12
15*10
10*12
Superset
Rear laterals
15*12
15*12
15*12
15*10
10*12

Chest and back superset
Close grip t bar rows.

I use 25 pounder for this for a greater range of motion. I really like to squeeze the weight at the top

145*12
145*12
145*12
Drop set
145*fail
120*fail
95*fail
70*fail
Superset
Push ups to failure

That toasted my back. I went to do high cable flys supersetted with chins but i couldn't chin or pull up worth a damn. Should've left that drop set to the end but in a crowded gym gotta grab what you can when you can

High cable flys
25*12
25*12
25*10
25*10

Pull ups to fail. Got only like 5 a time was toasted

All that food really started to catch up to me at this point. I always train fasted. That in combo with the endurance gain from this stack didn't go over so well.

I started doing LEG press .
I did two sets with 4plates a side for 15 and when i got to ten on the third set was ready to puke. I went to the washroom for a bit and won't go into detail. Work out wasn't done yet though, i got myself into this mess, i needed to finish. I went back to the floor and did another superset

Leg extensions
135*20
135*20
160*15
160*15

Lying leg curls
90*15
125*12
95*15
80*12

Calf raises 3quick sets

Ab crunches
I was so out of it by this point. I didn't right it down i did 3 sets

Planks
3 1minutes with
30 seconds rest.

After training fasted for so long, training with more than my usual small meal of about a 200gram chicken breast and some vegetables 2 hours before i train is more than i can take. I just wanna yak it all up with the pace of super sets.

I will say this though. My muscle bellies were incredibly full today and i feel like this stack would work really well on a calorie surplus.

 

[WANTED]

Sub'd
Thanks for telling me about your log. Looks really good so far man. Good logging!
Keep up the hard work

 

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Sub'd
Thanks for telling me about your log. Looks really good so far man. Good logging!
Keep up the hard work

Glad to have you aboard. Going to do a weigh in tomorrow morning. Other than the last two days, due to thanksgiving everything i eat is weighed and tracked. Hoping to be down a pound or two. If not no biggie, im definitely noticing a difference in the mirror. My current cals are 2520. I never go over and am always within 50 cals of that number at the end of the day. My macros averaged out to last week at 42 percent protein. 24 percent fat 34 percent carbs. Looking further my average daily calories was 2507. I am extending my fast until i get home from work tonight probably around 7. Not ideal but i don't usually pack my own lunch, my better half does and she packed me a bunch of stuff i can't really track (leftovers from thanksgiving) so id rather not mess with it. Ill of course not mention to her that i didn't eat it because that would cause an unnecessary issue and im grateful that she packs my lunch and 99 percent of the time its what i want to eat and easy to track foods. (I scale it at work).

 

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Check out this vascularity after taking strength and epic

 

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I weighed in at 188 this morning. Up two pounds since last weigh in. The scale can be deceiving though as i do feel like im really leaning down. Also im down 2 since i began this log.weight fluctuates a lot based on many factors. I will give another weigh in on Sunday morning. My strength seems to be creeping up as well at a slow and steady pace. Based on Sundays weight i will decide how to proceed

 

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My weight may have gone up a touch there but i definitely lost some body fat. I can really see the cuts coming in. Im beginning to really get that muscle fullness that people talk about with these products. My arms look cartoonish, almost blown up and the pumps have been really great. I did a leg dominant workout tonight actually i was all over the place. Mood is another thing i have to note, im at ease all the time, pretty care free and just in high spirits. Maybe its because i seem to be making muscle gains in a calorie deficit. Before i started this stack my strength was slowing slipping downhill now it appears to be slowly climbing once more. One more thing to mention is body heat and feeling flashes of hotness stretch across my stomach. The kind of feeling you get from ketosis when you're doing keto.

Workout log
Leg press
478*20
478*20
478*15
478*12
478*11
On the last two sets i took it really slow and just felt the burn of the weight

Leg extensions superset
160*15
160*15
Super set
Lying leg curl
125*15
105*15

I always start to feel a cramp coming on from the lying leg curls so i decided id come back to this later.

Dumbbell chest press. Yes im back, slight pain felt after first warm up set in shoulder so im really focusing on changing the way i train. I focus on isolating the muscle now and not pressing heavy a $$ weight. I actually turned the dumbbells almost completely sideways and adjusted the range of motion until i barely felt anything in my shoulder. I used light weight

75*12
60*12 taking it nice and slow back flat and focusing on chest
60*12
60*10
50*15

Wide grip barbell rows
180*12
180*11
180*10
180*8
150*12


Shoulders
Machine press
I started light to see how this felt. This exercise doesn't seem to bug me at all. Maybe because its a machine id
120*20
200*10
180*10
160*12
140*12

Machine rear laterals
105*12
105*10
90*12
90*12

Finished up legs

Leg extensions
145*15
160*13

Lying leg curls
105*12
105*12

Chest and back superset

High cable flies
25*12
35*12
30*fail and rode the rack down to 15 in five pound increments

Chins
11
10
7

Arm superset
Scott curls
90*12
90*12
90*10
90*9
90*7

Tricep extensions
55*12
55*11
55*10
55*9
55*8

Calf raises one plate a side*fail*3rd

Hanging leg raises
Ive never tried these before but saw they were really good for bring abs in. I did 3 sets to fail. I find i get a much better burn going from the lying leg raises so i figure im going to do both for 3 sets to fail every workout now.

Lying leg raises
3 sets to fail

Ab crunches
90*12
90*12
80*fail rode the rack down to 30 to fail

That was it. I felt like i could've kept going but its getting late and i still have 2100 calories left to eat today! Also my abs are really starting to be noticeable at the end of workouts now, finally feeling like im going to be shredded one day soon

Workout

 

[WANTED]

Nice work there. Damn

 

[yates84]

Subbed! Looking good in here bro!

 

[pfresh]

Subbed! Looking good in here bro!

Great to have you aboard Yates!

 

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Nice work there. Damn

Thanks man. Really trying to push my limits. This is my first of many logs, i find logging helps keep motivation up. I wanna show the a.m. community some great before and after pics, where noticeable differences are seen from taking these products. Ill let the pictures do the talking.

 

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Holy doms today. I again had trouble falling asleep last night. I always aim to get 8 hours, last night i probably got 6. The weird thing is though, i haven't been tired at all during the day. On days where im feeling worn out from dieting, i always reach into my toolbox at work for the caffeine pills i have stashed away in there. I haven't done that all week and yet ive been having trouble falling asleep almost every night . Im just not tired like i usually am. The sleep i do get is very deep. I don't seem to be getting up in the middle of the night, i sleep right through and usually wake up before the alarm goes off at 6:20. I usually work ten hour days Monday to friday and a half day on Saturdays. I felt like i took a beating today though, like beginner doms, yet my cns was intact, i didn't feel drained. I think i might split my workout in two and do an upper/ lower, friday, Saturday. Ill see what's less sore tomorrow to decide which way to split it. I also think ill try to do cardio on Saturday. At this point i am implementing one cardio session per week. I may up it to two in another week or so, i want to see how the scale looks. I will be doing weigh ins tomorrow and Sunday morning. Calories set the same 2520, all food tracked and weighed.

 

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Legs are still sore today as is chest. Tonight i will do a pull session (back and bis) and some cardio.

 

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Workout log

I started out with some light cardio. I did the stairs, its a nautilis machine, i did level 10 fat burner mode set for 25 minutes. It has a two minute cool down so total time was 27 minutes and 354 calories burned. Next i started to do a pull dominant workout.

Pull workout

Chin ups
15
11
9
7
5

Close grip t bar rows
170*8 this was way to heavy after the chins so i dropped the weight right down
145*10
I use 25 pound plates for a greater range of motion. I still didn't feel like i was getting a goodmind/muscle connection
120*12
95*fail dropset
70*fail
Back was feeling pretty good at this point so moved onto biceps

I did this tri-set an old body builder showed me 2 years ago.

It goes like this. You start with scott curls and use a weight that you can easily get 12 with. Next you do standing straight barbell curls. You choose a weight that you think you can get 10-12 with after the scott curls. Lastly you take a bench and put it on a slight incline and do curls once more with a light weight to really blast the muscle.

I did
Scott 70*12
Standing barbell curl 50*10
Incline curl 20 per side for 10

Scott curl 70*12
Standing barbell curl 50*8
Incline curl 15*10

Scott curl 70*12
Standing barbell curl 40*10
Incline curl 10*fail

That was it. I was done my pull routine. It was time to pump blood into the sore muscle groups now

Squats
95 *20 reps * 3 sets

Machine shoulder press
50*20
50*20
40*20
Incline machine chest press
40*20
40*20
30*20

Calf raises-seated
1 plate a side *15*30

Abs
Hanging leg raises to fail with legs fully extended then once failure was reached, i did the knee raise version
Hanging leg raises*3 to failure

Ab crunch machine
90*10
80*12
70*fail
And i rode the rack in 10 pound increments right down to 10 pounds.

Lying leg raises 3 sets to failure

 

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I weighed in this morning at the same weight 188.4. The scale is not moving. I feel as though i am leaning out still though and that due to the supplements i am putting on muscle while losing fat. Ive decided though, to add in a total of 2 cardio sessions a week and leave calories the same. Ill upload a progress photo now as well. Im hoping to lose .5 to 1 pound a week and preserve muscle mass. Any suggestions would be more than welcome. Im guessing im right around 15 percent body fat. So the game plan is

Add 2 25-30 minute cardio sessions a week.

Leave calories at 2520.

Switch to a carb backloading style diet and only consume carbohydrates from sources other than vegetables post workout.

 

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Progress photo. Taken quickly, while alone, i don't wanna be that bro snapping selfies in the change room

 

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Subd

 

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Workout log

I got off work and was feeling pretty drained. Had trouble sleeping again last night.i don't think it had to do with the supplements but rather that i ate almost all my daily calories late in the day. I took my epic and made my way home from work, then hit the gym about an hour after taking epic. I doubled down on the caffeine for an extra boost.

Workout log, push dominant workout

Dumbbell chest press
70*12.
Felt this in my shoulder so again i will be using light weights, taking the reps slow and focusing on just hitting the chest
60*12
60*12
50*fail

Next i went to do high cable flys. I saw my friend who's a physique competitor and he helped me adjust my form. He told me to adjust the weight and move it in a way that was almost like doing a most muscular pose.
25*fail
I used this weight for 5 sets and really focused on squeezing my chest at the end of the rep. As a result i didn't count reps

Standing shoulder press
I used a 70 pound barbell like you would use for curling. I took it slow focusing on the burn and bringing it down until it touched my chest and then up again.
70*12 for 5 sets

Rear delt lateral raises using a bench inclined
15*12 or more for 5 sets

After this my physique competitor friend showed me his go to exercise for bringing the abs in. He says that cable crunches really help the abs pop. He said to do them in the 12-20 rep range

I did 5 sets of these at 65 pounds i didn't count rep i just focused on really pushing all the air out at thr bottom of the rep. I super setted these with tricep pushdowns

Tricep push down
50*12 for 5 sets

Next up was leg press
478* an easy 20
I decided its time to start using more weight
568*13 at which point i failed
568*12
I then downed the weight
523*15
523*12

This was it for legs. Monday will be a leg dominant day and if i did anymore i don't think i would recover
I went upstairs and pumped some blood into my biceps
Machine curl
40*15*3 sets

Abs
Machine crunches
100*12
90*12
80*12
70*fail and rode the rack down to 20

At this point i wanted to quit but the log kept me accountable.

Hanging leg raise
3 sets to fail

Lying leg raises
3 sets to fail.

I did this entire workout in a fasted state and probably used around 20 grams of bcaa's. I usually write these logs in the massage chair after my workout. Heading home to eat quick and then to the movies with the fiancee. I always get these coupons pretty well every week at Costco.
The popcorn in untrackable so i always make sure i eat less than half the bag and let my wifey enjoy most of it. This is my "cheat meal"most weeks.