Turning in my natty card with Sup3r 11

raul87

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So last night as I was very hungover at work I kept thinking son of a bitch I ate good all week and just consumed over 2000 empty calories of beer. The whole night I contemplated on starting Sup3r 11 and said to myself screw it will be just the kick in the ass I need to slow down on my drinking which is my biggest flaw in my fitness routine. I will be doing an 8 week run solo but something inside my head keeps yelling at me to add epiandro to this lol. Also I paid for everything oUT of pocket so there's that

Cycle
250mg for all 8 weeks

PCT
BLR Rebirth
I have Nolva on hand
DSU
Ep1c caps
Alphamax that I have leftover about 3 weeks

Other supps
Creatine
Conqu3r Unleashed, max reps, and mesomorph will be on rotation
Multi
I have ignite but I'll just use it here and there as my morning pick me up when on days and to help me stay up when nights.
Epitome but I only have 1.5 weeks left so doubt it will have much effect over Sup3r q1 considering how long it will be

Goals
I'm a big guy being 6' 264lbs as of today body fat is in the mid 20s I will find somewhere to go get it checked on my days off. I want to start getting some definition people tell me all the time that I'm looking big and strong but now I want to be ablessed to see some muscles not just mass.

Workout routine
I'll be doing a 5x5 on coumpounds and 3x8-10 on assistance exercises. I'm gonna try and hit every muscle group 2x a week.




 

hapa83

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Interested in the standalone log & Rebirth for PCT. Subbed.
 
Jebrook

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Nb4NAM. NewAgeMayan and GNO and Hastur;). Too slow suckaz!
 
Jebrook

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raul87 I'm subbed up and following. Excited to see this. Hit me up anytime if you have questions. I lurk mostly but I'll chime in occasionally. Good luck brotha:head:
 

GNO

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raul87 Once you start cycling you cant stop and eventually that will mean NO alcohol.:jaw: That's when you replace those crappy carbs with other crappy carbs :popcorn:
 
raul87

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raul87 I'm subbed up and following. Excited to see this. Hit me up anytime if you have questions. I lurk mostly but I'll chime in occasionally. Good luck brotha:head:
Thanks man appreciate it I'm super stoked to get this thing going had my first serving pre workout and then another 1 after showering already
 
raul87

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raul87 Once you start cycling you cant stop and eventually that will mean NO alcohol.:jaw: That's when you replace those crappy carbs with other crappy carbs :popcorn:
There's always in between them to load up right? Haha. I'm not looking forward to going to casino and having like 1 beer or when we all go to happy hour and pound away drinks and food that's gonna suck but it's all a sacrifice for the better
 

GNO

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There's always in between them to load up right? Haha. I'm not looking forward to going to casino and having like 1 beer or when we all go to happy hour and pound away drinks and food that's gonna suck but it's all a sacrifice for the better
you can drink with 11-kt but once you start methyls on-cycle and during PCT = no bueno!
 

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Couldnt think of a nicer supp to pop my cherry with :)
 
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raul87

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you can drink with 11-kt but once you start methyls on-cycle and during PCT = no bueno!
Hhhmmmm I thought you couldn't drink with hormonal stuff but either way I'll be toning it down a bunch no more 20+ beers a night when I drink. Gonna limit myself to a few and maybe a couple of scotch on the rocks that really helped slim down in the past when I gave up beer and only had scotch and water
 

Hastur

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Subbed, brother! Best of luck with the cycle! What are those arms, I couldn't tell. About 20in?
 
christ83189

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Hhhmmmm I thought you couldn't drink with hormonal stuff but either way I'll be toning it down a bunch no more 20+ beers a night when I drink. Gonna limit myself to a few and maybe a couple of scotch on the rocks that really helped slim down in the past when I gave up beer and only had scotch and water
Its the same with anything... If you dont drink you'll get better results faster for the most part. I look at drinking as a small step backwards every time i do it. So i dont drink anymore.
 
christ83189

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Its up to you either way. No judgement here. I used to drink alot too. I know how it goes
 

GNO

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Hhhmmmm I thought you couldn't drink with hormonal stuff but either way I'll be toning it down a bunch no more 20+ beers a night when I drink. Gonna limit myself to a few and maybe a couple of scotch on the rocks that really helped slim down in the past when I gave up beer and only had scotch and water
The issue is hepatoxicity ....alcohol isn't liver friendly and neither are methylated pro-hormones.

Sup3r-11 can be mildly suppressive but isn't hepatoxic. If you were stacking with OL Andros I would say zero alcohol. But to be safe should eliminate alcohol when using any hormonal.
 
NoAddedHmones

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There's always in between them to load up right? Haha. I'm not looking forward to going to casino and having like 1 beer or when we all go to happy hour and pound away drinks and food that's gonna suck but it's all a sacrifice for the better
No offence, but attempting to stop an obvious alcohol problem you have with another drug is a dumb idea. Asking questions bout drinking on cycle shows you have deeper issues that need addressing.
 
raul87

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No offence, but attempting to stop an obvious alcohol problem you have with another drug is a dumb idea. Asking questions bout drinking on cycle shows you have deeper issues that need addressing.
It might seem like that the way i worded it but I don't have an alcohol problem I'm just using this as an incentive to not consume much anymore. I go several days without a single drop of alcohol and without even thinking of having one. I work a rotating shifts of days and nights and when on nights I don't drink and on days I have 1 or 2 with dinner that's it. I'm just trying to cut down when I'm on my days off that's all.
 
raul87

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Had my second workout today 1 serving pre workout and just did another after my shower obviously nothing to show for so far but I'm liking how easy it is to apply unlike Ep1c that would get all over the place for me lol. I think I'll be doing weigh ins twice a week one on Monday and Friday and I'll take some more measurements hopefully tonight or tomorrow when I have some help with the tape.

Back workout

Barbell rows
5x5 225

T bar rows
3x8 5 plates

Lat pulldowns
3x10 180

Friend showed up and hey let's deadlift damnit boy
Just did a pyramid up to 4 plates hit it 5 times and then a couple of 315 easy sets
 

NewAgeMayan

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Youre measuring doses with an oral syringe or nah?
 
raul87

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Damn had a badass pump last night. I managed to hit chest and heavy weight without any shoulder pain so stoked about that. Still holding back on incline stuff because it does give me pain but hopefully soon.

Bench
3x5 315
2x8 275
1x12 225

Dumbell press
3x10 100s

Cable crossover High and low
3x10 70 high 60 low

Skullcrushers
3x12 85

Preacher ez bar
3x12 50
3x10 70
2x10 90
1x8 90
2x10 70

https://youtu.be/q0KUNXeFo4A

Will post weight when I get home
 
raul87

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So yesterday's chest day went pretty good even though I'm still skipping Incline presses due to shoulder

Bench
4x4 315 this is less than what I was doing but I'm just stoked to be hitting this with minimal shoulder pain

Flat db
3x10 100lbs

Cable crossoverservice high mid low
3x10 70lbs each

Skullcrushers
3x12 70lbs
3x10 90lbs

Quick but effective workout feeling sore today

As for my weigh in I weighed at exactly the same which I'm ok with as I splurged on the food on Saturday for my bros graduation party.
 
PHAMPTON1105

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Subbed for the solo run. Good luck on your journey bro!
 
raul87

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Welcome new guys and thanks.

I'm debating on doing an intermittent fasting diet 16hr fast. I've never tried one and just looking for some advice on them on the dos and don'ts. Is a 16hr fast too long for me with my weight and first time doing it?
 
raul87

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So I ordered the Brite triple pack as it's never available so I said why not and I'm gonna add it to my PCT to keep the fat burning going. Also quick question will there be a cortisol rebound when I finish Sup3r 11? If so then adding Abliderate Ammo should be good to go when I finish right?

Today's leg workout

Squat
1x5 275
3x5 285 was feeling good so
1x5 295
Might try and go 5x5 295 next week since my second workout will be higher reps

Leg press
3x8 520

Calf press
4x25 520

Leg extensions
3x10 130

Leg curls
3x10 110

RL deads with dbs
3x10 85 pounders

Feel real good about that workout inching closer to 5x5 315 and hopefully at a lighter which I think should help since I won't be lifting so much of my fatass lol.
 

hamdysayed

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So I ordered the Brite triple pack as it's never available so I said why not and I'm gonna add it to my PCT to keep the fat burning going. Also quick question will there be a cortisol rebound when I finish Sup3r 11? If so then adding Abliderate Ammo should be good to go when I finish right?

Today's leg workout

Squat
1x5 275
3x5 285 was feeling good so
1x5 295
Might try and go 5x5 295 next week since my second workout will be higher reps

Leg press
3x8 520

Calf press
4x25 520

Leg extensions
3x10 130

Leg curls
3x10 110

RL deads with dbs
3x10 85 pounders

Feel real good about that workout inching closer to 5x5 315 and hopefully at a lighter which I think should help since I won't be lifting so much of my fatass lol.
since it's direct effects is on cortisol yes.
I'd go with answers reduce xt
 
raul87

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Today's back workout

Rows
5x5 225 might go up next workout

T bar rows
3x12 4 plates

Wide grip lat pull downs
3x9 140
Superset
Straight arm pulldows
3x10 110

Reverse grip pulldowns
3x10 140

20 min elliptical

Post workout meal
 
raul87

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I have come to learn that 16/8 IF is the work of the devil
 
PHAMPTON1105

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I never tried fasting like that, but it seems brutal. I can barely make it through fasted cardio in the morning without being so dang hungry by the time I leave the gym. I have seen people getting great results from that type of fasting though. Keep on Keeping on Man!
 
raul87

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I never tried fasting like that, but it seems brutal. I can barely make it through fasted cardio in the morning without being so dang hungry by the time I leave the gym. I have seen people getting great results from that type of fasting though. Keep on Keeping on Man!
It is brutal considering I wake up at 530am and my fast ends at 2pm so being I work in the oil fields I work up an appetite quick.
 
HIT4ME

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Why not try the opposite? Fast while you sleep, and then 8 hours after you wake up. I often do this, and a cup of black coffee can keep you going for a while.

Good start man. Keep at it!
 
raul87

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Why not try the opposite? Fast while you sleep, and then 8 hours after you wake up. I often do this, and a cup of black coffee can keep you going for a while.

Good start man. Keep at it!
That's how I am doing it the thing is I never sleep for that long. My dinner is at 9-930pm and that's coming home straight from gym and showering before dinner. I was contemplating on maybe a 14/10 split just need to read up and see if it's beneficial
 
raul87

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Today's workout but holy **** I am still sore as hell from leg day so I decided to do slow reps and just keep working on my deadlift form

Deadlift
5x5 315
2x5 275

RL Deadlift
5x5 225

Just random arm work curls, tricep extensions hitting them from different angles nothing I kept track of

20mins on treadmill 3.5 pace with a 4.0 Incline

Weighed myself today and bam down 4lbs but I'm sure it's all water weight as my love handles subsided after blowing up initially

No progress progress pics lol

 
raul87

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Was feeling good today and it's time to go heavier starting 3x3 scheme this week

Bench
3x3 325 a little pain but nothing major felt good hit all reps unassisted

Incline bench, finally decided to give it a go and see how shoulder felt
1x12 135
3x5 225 some pain on first set and then minimal on the next 2

Db flat bench
3x10 100lb dbs not a total of 100

Cable crossover High low mid
3x10 each 70 high and 60 low mid

Dips
3x8 bodyweight

Will be weighing myself in a little while but probably no change from Fridays weight in
 
raul87

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Today's workout

Squat
4x3 315 feels good putting up 3 plates
1x4 315

Leg press
3x8 470

Romanian deads
5x5 225

Leg extensions
3x10 130

Leg curls
3x8 110

I have noticed an increase in libido and its not very good as I'm single lol. I've noticed a bit more aggression as I yell a bit more and tend to be loud at times I'm liking it
 
raul87

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Today's workout and I forgot I was in the 3x3 phase for my initial compound movement oops

Barbell rows
5x5 225

T bar rows
1x10 3 plates
1x10 4 plates
2x10 5 plates
Dropset
1x12 4 plates
1x12 3 plates
1x12 2 plates
1x8 1 plate

Wide grip lat pulldowns superset with db rows
3x10 150
3x8 100lb dbs

Reverse grip
3x10 150

Curls
4x10 30lb dbs

I think I'm started to feel some muscle hardening my chest is feeling like it has pump majority of the time now
 

Hastur

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Today's workout and I forgot I was in the 3x3 phase for my initial compound movement oops

Barbell rows
5x5 225

T bar rows
1x10 3 plates
1x10 4 plates
2x10 5 plates
Dropset
1x12 4 plates
1x12 3 plates
1x12 2 plates
1x8 1 plate

Wide grip lat pulldowns superset with db rows
3x10 150
3x8 100lb dbs

Reverse grip
3x10 150

Curls
4x10 30lb dbs

I think I'm started to feel some muscle hardening my chest is feeling like it has pump majority of the time now
You have two separate back workouts, bro? You just did Deads 5 days ago, and I don't see them here in this workout.
 
raul87

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You have two separate back workouts, bro? You just did Deads 5 days ago, and I don't see them here in this workout.
I got a back day and a deadlift/arm day and Romanians on leg day
 

Hastur

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I got a back day and a deadlift/arm day and Romanians on leg day
Ahh, I see. I was wondering! If it works for you, stick with it! Definitely a unique split, I don't think I've seen it before.
 
raul87

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Ahh, I see. I was wondering! If it works for you, stick with it! Definitely a unique split, I don't think I've seen it before.
It's a 532 program by Jim Stoppani I have ran it before and saw my strength shoot up big time. His supp business has been shady but can't deny he makes good programs. It's actually a M-F split but since I'm not just going for strength and mass and wanting some definition I'm adding a second workout for legs and chest for hypertrophy. I still can't shoulder press so I'm using shoulder day to add in work for weaker areas while doing just lat raises and traps, tomorrow is shoulder day so I might get in my second chest workout of the week if I'm fully recovered from Mondays heavy day
 
raul87

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Todays workout felt recovered from Mondays chest session so decided to do my light workout today and even decided to give shoulder pressing a try

Bench
3x8 275
1x5 275

Incline went light just getting shoulder used to the movement again
3x10 135
1x10 135 5 second pause reps

Shoulder press
3x10 135 slow and controlled very happy about this

Shoulder db
3x8 55lb dbs slow and controlled again

Lat raises
3x10 35lb dbs

3 pieces (2 were small) of chicken breast and a cup of rice for post workout and triumph turns out I'm not allergic to it so I'm happy about that since I had bought 5 tubs lol. I don't use it preworkout because it would break my fast I believe
 
raul87

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Today

Deadlifts
1x5 405
2x3 405

Db preacher curls
5x12 35lb dbs

Dips bodyweight
3x10

Romanian deads
4x5 225

Decided to add the Romanians to stretch out my hammies aso they were feeling tight pulling 405. I didn't do much arm work as I wasn't fully recovered from last time.

https://youtu.be/mjZR7GgFdcQ

Post workout meal with a banana and washed it down with triumph

 

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