thesinner's F-*-*-K recomp stack

[thesinner]

I really like the acronym here:

Formestane - 100 mg TD
Urtica dioica (Nettle)- 1200 mg ED
Cordyceps- 1.6 g ED (Pre-loaded for 10 days)
Ketones (Raspberry Ketones) 200 ED (100 TD, 100 orally)


I plan on starting this plan on Monday, Jan 15th, and going to about valentine's day.Basically, have the weekend to tell me that I'm an idiot, and that criticize my recomp plan.


Training will go as follows:

Monday: Legs
Tuesday: Shoulders
Wednesday: Cardio
Thursday: Back & Biceps
Friday: Chest & Triceps
Saturday: Cardio
Sunday: Cardio

Cardio will vary between jumping rope, HIIT on the treadmill (by time intervals), HIIT on the elliptical machine (by time and resistance intervals), HIIT on bleachers or track (by distance intervals), and long jogs.


Though there's not too much synergy going on here, I mostly wanted to experiment with formestane and nettle as a more potent alternative to the NHA stack. Cordyceps was added to the mix because it has a plethora of benefits. From what I have read cordyceps has been shown to increase LH, cAMP, ATP, insulin sensitivity, VO2 max, and many more adaptogenic benefits. All in all, I'm hoping that cordy is not a hoax of an adaptogen, and that it will help me get those extra reps out. Raspberry ketones were simply added to create a thermic effect for burning a few extra calories.

So feel free to subscribe, critique, or tell me to go f*ck myself.

~thesinner

 

[WannaBeHulk]

sub-didley-scribed. interesting combo and im looking forward to the feedback. youre a pretty smart guy as well and i enjoy reading your insightful posts. good luck with this!

 

[jjohn]

Title catches the attention! Will watch this one.

 

[prld2gr8ns]

Definitely a good title, I'm all in.

 

[RedwolfWV]

Awesome acronym!

 

[mrmoose63]

Formestane!!!! Nooo way... I'm still waiting on that from Nutra... I really like the combo you've got going and plan on something similar... Formestane, 7Keto, Raspberry Ketones and some PEA/Hordenine

 

[thesinner]

Formestane!!!! Nooo way... I'm still waiting on that from Nutra... I really like the combo you've got going and plan on something similar... Formestane, 7Keto, Raspberry Ketones and some PEA/Hordenine

I'm hoping this log will help motivate them into getting some form.

 

[thesinner]

RK mixed in Penetrate smells kind of like it could double as a female fragrance.

Today is MLK day, and for some reason the gym I go to is closed on MLK day but not Good Friday or Easter. You try and figure it out.

Anyhow, Today I did a long run. Don't want to tire my legs out too much because I've got legs tomorrow.

 

[thesinner]

Decent Leg day today.

Took the cordy & nettle 45 minutes Pre-workout, and then some BCAA's 15 minutes pre-workout.

My lifting looked like this:
Front Squat: 205*12 225*8 245*6 (PR)
Normal Squat: 275*8 275*8 315*3
Sissy Hack Squats: 12th pin*12 15th pin*9 17th pin*5 18th pin*12
Step Back Lunges (with DB's): 60*9 60*8 70*3 70*2
Seated Leg Curls: 175*11 200*8 200*8 225*4 (PR)

Weights increased for seated leg curls and Front Squats. The number of reps I was able to perform went up in all of the lifts.


I think the cordy is starting to take effect, as I felt a lot more energized after this workout than last week.

 

[thesinner]

Shoulder's Day went like this:
High Pulls: 155*12 185*8 185*6 205*3
Push Press: 155*15 185*6 185*7 205*2
Seated DB Press: 60's*12 65's*10 70's*4
Side Lateral Raise: 40*12 45*10 50*5
Rear Delt Lateral Raise: 30*15 40*12 45*6
Reverse Pec Deck: 150*15 150*13

 

[thesinner]

Back & Biceps workout:
Rack Pulls: 365*8 365*8 385*5 405*3
Barbell Rows: 225*10 245*7 265*5 275*3
T-Bar Rows: 160*11 180*5 180*5
Wide-Grip Pulldown: 200*11 200*10 225*7
Barbell Curls: 135*9 145*6 145*5
1-Arm Nautilus Curls: 70*15 80*10 90*8 90*8

 

[WannaBeHulk]

any first impressions of this stack yet? it looks like it caters much more to preserve mass rather than dropping bodyfat. has it been proven that RK in a transdermal has the same effects of cap? anyways, your workouts look to be pretty good. keep at it!

 

[thesinner]

On the first few applications, I could feel a warming sensation with the RK TD, but haven't really noticed it today. It may have just been my skin adjusting to the transdermal. I'm not really sure how RK compares orally vs. TD. That's kinda why I decided to take it through both routes. In theory, TD would be great as it would pass directly through the fatty layer of the skin to give off its HSL potentiating effect.

Preservation of mass is sort of my goal, as a recomp, I'm trying to slim down without really losing any weight. So far I've lost about 2lbs since last Friday.


The one thing I'm definitely noticing is my work capacity has just skyrocketed. I'm lifting more weight for more reps, it's really quite awesome. Today I rack pulled 405 (what I maxed out at last week) for 3 full reps! At the end of the week, I'll post a breakdown comparing my lifts from last week to this week, to quantify the ergogenic effects of this stack.

 

[thesinner]

Hahahaha, looks like one of the mods saw past my hyphens.

MOD EDIT: For the record, I like it but those at work surfing might not!


thesinner Edit: I hear ya, I thought about sensoring it myself, but wanted to see how long it would take before someone editted it.

 

[thesinner]

Felt some pretty awesome pumps today, more pumped than usual. My muscle definition is starting to come back, and I'm seeing more of my abs.

Bodyweight today: 186.5 lbs

Chest and Triceps workout went as below:
Incline Bench: 225*14 245*10 255*5 255*4 265*3
Decline Bench: 245*15 265*9 275*6 295*2
Close-Grip Bench: 155*13 185*9 185*8 205*5
Pec Deck: 175*16 200*12 225*8 225*8
One-Arm Cable Pushdown: 50*15 60*12 70*9

 

[thesinner]

Today was another off day. I was kind of disappointed that I couldn't do stairs today (due to icy conditions) so I did another long jog. I ran 3 more blocks than I did last time, in less time than last time. This stack has been great for building endurance.

I've also been noticing increased acne along my shoulders and upper back, as well as those annoyingly deep ones that put up a fight when you try to pop them. I'd been working on one on the tip of my nose for 3 days, and it finally popped (more like catastrophic explosion) today. Blood, puss, zit juice, and I think even a pair of boots splattered across my bathroom mirror. Needless to say, it was an awesome spectacle, and I wish I had a video of it to share with you.

As promised, the attached spreadsheet compares my lifts from this week to last week. (see attachments)

 

[Leggo my Ego]

I like the log. Subscribed... I am intrigued by formestane. I don't think I have seen a log including is while not on cycle... Should by very interesting

 

[thesinner]

I like the log. Subscribed... I am intrigued by formestane. I don't think I have seen a log including is while not on cycle... Should by very interesting

Apparently, the members of this forum underestimate the power of formestane as a standalone supp. I've used it in the past during cuts, and prefer it to atd or 6-trione.

 

[Leggo my Ego]

Apparently, the members of this forum underestimate the power of formestane as a standalone supp. I've used it in the past during cuts, and prefer it to atd or 6-trione.

I will definately try some in the future

 

[thesinner]

'nother distance jog today. Ran 6 blocks more than yesterday, and feelin' fine. Definitely savin' up my pennies for when dsade gets his high potency cordy in.

Tomorrow I start my new weekly routine. I'm changing the exercises I do every two weeks, so leg day tomorrow will be different from leg day for the past two weeks.


I was running a reaction in synthesis lab got me thinking about raspberry ketones (4-(4-hydroxyphenyl) butan-2-one). Ketones react readily with acids, so would a phenol (like the 4-hydroxyphenyl group). I'm wondering if this hydrolysis could be minimizing it's lipolytic effects. Here's all pubmed was able to give me about RK metabolism Entrez PubMed I can't really make any sense of what it's getting at. Not trying to hijack my own thread, but just wondering if a chemical manipulation could be used to potentiate the effects of RK.

 

[thesinner]

Legs Today:
Front Squat: 225*8 245*6 265*4
Reg. Squat: 265*10 275*8 315*3
Leg Extension: 200*15 225*14 250*11 300*8
High Leg Press: 400*21 600*15 700*11 800*6
Straight Leg Deadlift: 225*17 315*5 315*4 275*8

I threw in SLDL's at the last minute, and am so glad I did. I had originally taken them out because the guy I train with, for some reason, can't feel it in his ham's. I've tried several times to adjust his form, and nothing. If you've got any thoughts, feel free to chime in.


I think my stack is starting to take full effect in the ergogenic department as none of my overlapping (from last week) lifts are up today.


My weight today: 184.5lbs

 

[thesinner]

Shoulders Day:
Push Press: 155*15 185*7 185*6 205*4
Seated DB Press: 65*9 65*8 70*4 70*2
Upright Rows: 105*15 115*12 125*12
Side Lateral Raise: 40*15 50*7 50*5
Reverse Flyes: 30*15 35*13 40*8
Reverse Pec Deck: 150*15 150*15 175*12

Bodyweight: 185.5 lbs

I'm up on my overlapping lifts today, which is pretty good. Up a pound from yesterday, which I attribute to water/glycogen storage. If I can maintain a weight of about 185, that would be ideal.

 

[SwordBurn]

Where are you applying Formestane 100mg? And is it homebrew? or E-Form?

Same questions for RK also....

Today was another off day. I was kind of disappointed that I couldn't do stairs today (due to icy conditions) so I did another long jog. I ran 3 more blocks than I did last time, in less time than last time. This stack has been great for building endurance.

I've also been noticing increased acne along my shoulders and upper back, as well as those annoyingly deep ones that put up a fight when you try to pop them. I'd been working on one on the tip of my nose for 3 days, and it finally popped (more like catastrophic explosion) today. Blood, puss, zit juice, and I think even a pair of boots splattered across my bathroom mirror. Needless to say, it was an awesome spectacle, and I wish I had a video of it to share with you.

Now thats hot! :icon_lol:

 

[thesinner]

Where are you applying Formestane 100mg? And is it homebrew? or E-Form?

Same questions for RK also....




Now thats hot! :icon_lol:

RK and Formestane are both homebrews in Penetrate. Spot location varies from just the typical places TD carriers are best applied. (i.e. upper chest, wrists, upper arms, back of ears, front of traps & neck, tops of feet, lower abs, and thighs.)

 

[thesinner]

Cardio Today!

HIIT on the ol' treadmill:

2 minutes @ 12 mph
1 minutes @ 10 mph
1 minutes @ 08 mph
1 minutes @ 03 mph

1 minutes @ 12 mph \
1 minutes @ 10 mph \ 3 times
2 minutes @ 08 mph /
1 minutes @ 03 mph /

2 minutes @ 03 mph

1 minutes @ 11 mph \
1 minutes @ 09 mph \ 3 times
2 minutes @ 07 mph /
1 minutes @ 03 mph /

2 minutes @ 03 mph

2 minutes @ 09 mph
1 minutes @ 07 mph
1 minutes @ 08 mph
2 minutes @ 07 mph

2 minutes @ 03 mph

Went to full incline and walked for 10 minutes for a cool down (it also does a number on your calves)
Followed by jumping rope for about 5 minutes.

Gosh I love HIIT cardio days. And after all that, I still feel like I have some fuel left in the tank.

Oh! another important point I forgot to mention this week, I upped my nettle dosage to 2.4g/day over the weekend.

 

[thesinner]

Back Day:

Barbell Rows: 225*12 245*10 275*5 285*3
Saws: 65*18 85*11 85*11 95*8
Deadlift: 315*14 345*6 345*6 365*3
Wide-Grip Pulldown: 200*18 225*8 250*4
Barbell Curls: 135*10 145*6 155*3
Spider Curls*: 70*12 80*8 80*9 90*6


*I never took the time to find out how much an EZ bar weighs, so I just listed the sum of the plates.




Today's workout was a little mysterious, I think because I'm using a different order than I usually do things for back day. By mysterious I mean my barbell rows are up significantly, and deadlifts are down from what I can normally do. Typically I'll do DL's before BB rows. Just though that was an interesting point to make.

 

[thesinner]

I don't know if it was a lack of sleep or what, but I honestly felt like butt this morning. After my workout, I took a nice long nap!

Incline Bench: 225*15 245*8 245*8 255*5 265*6
Flat Bench: 245*10 255*9 265*8 275*3
Decline Close-Grip Bench: 135*15 155*15 185*12 205*8
High Cable Cross: 90*12 100*9 110*8 110*8
Skull Crushers*: 50*16 70*10 70*10

* Weight of EZ bar is not factored into the weight amount.


Today I weighed in at 186lbs. I forgot to put in yesterdays, but it was 184.5lbs.


Kinda strange, this is the first time I've gotten "the shakes" in over a year. ("The shakes" refers to when your CNS tires out first, and you start to vibrate as you're getting the weight up. For a visual example, find a high school kid and watch him try to bench press 150lbs for 10 reps; by about rep 8, you'll notice his elbows vibrating back and forth.)

 

[thesinner]

Cardio day today. It was cold out, and the Rec center doesn't open at (in my opion) reasonable hours during the weekend so I jumped some rope in my appartment for about an hour. Jumping rope is definitely one of the most underrated forms of cardio out there, and it's quite fun once you get the tunes bumpin'.


I've been noticing some major improvements in body composition lately. Tighter abs and chest, and my crazy vascularity is starting to come back with full force (one of my more notable features is thick, 3-D veins in my arms, chest, & shoulders)

 

[thesinner]

Legs Day:

Front Squat: 225*9 245*7 275*3
Reg. Squat: 275*10 275*10 315*3 315*3
Leg Extensions: 225*17 250*16 300*11 300*11
High Leg Press: 600*15 700*10 800*6 900*2
SLDL: 275*9 295*7 295*5 315*4


Weight Today: 184lbs, should be up tomorrow. I eat pretty ketogenic over the weekends since I'm not lifting on those days.

 

[thesinner]

Shoulders:

Push Press: 155*15 175*8 185*8 210*4
DB Press: 65*10 70*6 70*5 75*1
Upright Row: 115*14 125*9 135*7
Side Lateral Raise: 50*8 50*8 55*5
Reverse Flyes: 35*15 40*12 40*12
Reverse Pec Deck: 175*12 175*12 200*10

Yesterday, I increased my formestane intake to 200mg ed. Coincidentally, my lifts and bodyweight are up.

Bodyweight today: 186.5lbs

 

[thesinner]

HIIT Cardio Today on the Treadmill:

1:00 @ 12.0 mph
1:00 @ 10.0 mph
2:00 @ 8.0 mph
1:00 @ 03.0 mph

1:00 @ 12.0 mph
1:00 @ 10.0 mph
2:00 @ 8.0 mph
1:00 @ 03.0 mph

1:00 @ 12.0 mph
1:00 @ 10.0 mph
2:00 @ 8.0 mph
1:00 @ 03.0 mph

1:00 @ 12.0 mph
1:00 @ 10.0 mph
1:00 @ 8.0 mph
1:00 @ 03.0 mph

1:30 @ 10.0 mph
1:30 @ 08.0 mph
1:00 @ 03.0 mph

1:00 @ 10.0 mph
1:00 @ 08.0 mph
1:00 @ 03.0 mph

1:30 @ 10.0 mph
1:30 @ 08.0 mph
1:00 @ 03.0 mph

1:30 @ 10.0 mph
1:30 @ 08.0 mph
1:00 @ 03.0 mph

Then I raised the incline all the way, and varied speeds between 3-5mph. If you walk (and fight the temptation to run) it not only keeps your heart going, but murders your calves.

Nothing new to report.

 

[Leggo my Ego]

That looks BRUTAL!

 

[thesinner]

whoops! a couple of those 12's were supposed to be 8's. I fixed it though.

 

[dsade]

That is making me tired just reading it.

 

[thesinner]

Back & Bi's today:

Barbell Rows: 245*9 245*10 275*3 295*1
Saws: 85*14 95*9 95*9 100*6
Deadlift: 335*10 355*4 365*2 395*1***
Wide-Grip Pulldown: 200*14 225*8 250*4
Barbell Curls: 135*10 145*6 155*3
Spider Curls*: 80*12 90*8 90*9 100*7

*Weight of EZ bar not included in weight figures.
***Couldn't make it to full lockout, so I'm not counting as a new PR.

Bodyweight today: 185.5 lbs.


I felt great after my workout today, and wanted to keep lifting, but I drew the line at a certain point, and despite the fact that I'm feelin' fine, I don't see a point in crossing it.

That looks BRUTAL!

That is making me tired just reading it.

You should see what the guy I train with does on treadmill days. He's a state champion football coach, and the guy who got me into the HIIT style of cardio. His HIIT sessions are too tough for me.

 

[freezito]

where can i find more on this hIIt cardio? thanks

 

[thesinner]

Chest & Triceps today:
Incline Bench: 225*15 245*10 265*6 265*6 275*4
Flat Bench: 245*11 265*8 275*5 295*4
Decline Close-grip Bench: 185*12 185*12 205*8 225*6
High Cable Cross: 90*15 100*10 110*8 110*6
Decline Skull Crusher: 70*11 70*10 80*6


Great workout today. Strength up, feeling really pumped.

Bodyweight today: 185.5lbs

where can i find more on this hIIt cardio? thanks

High Intensity Interval Training (HIIT). In a nutshell it's going balls-to-the-wall for about 3 minutes, followed by taking it easy for 1-2 minutes.....and repeat. There's a fair amount of literature on it at BB.com, including sample routines. Personally, I just 'wing it' and go with what I think I can handle each interval.

 

[thesinner]

I didn't post yesterday because there wasn't much to report: I jumped rope for about 45 mins.


Today, I've increased the cordy intake to 3 caps a day (2.4g). So with all the dosage increases, it looks like this:

Cordyceps: 2.4g
Nettle: 2.4g
Formestane: 200mg
Ketones: 200mg


If I have time, I'll post my 2-week comparrison.

 

[thesinner]

Legs Today:

Front Squat: 225*8 245*8 275*3
Reg. Squat: 275*8 275*8 295*5 315*2
Sissy Hack Squat: 14p*15 16p*9 18p*4 18p*4
DB Lunges: 65*9 65*9 70*3 70*3
Good Morning: 205*10 225*8 225*8
Seated Leg Curl: 175*15 200*8 225*4

Great workout today. It was strange, during the workout, no pumps. Took some carbs post wo, and pump magically appeared within minutes.

Today's bodyweight: 186.5 lbs.

 

[thesinner]

Shoulders:
High Pulls: 155*12 185*10 195*8 205*5
Push Press: 155*15 185*10 205*5 215*3
DB Shoulder Press: 70*9 70*8 75*3
Side Lateral Raise: 50*8 50*8 55*5
Rear Delt Raise: 30*15 40*15 45*12
Reverse Pec Deck: 200*14 200*14 225*10


Bodyweight: 185.0 lbs.

 

[thesinner]

The Treadmills were broken today!!! So I couldn't do my weekly HIIT routine from hell, sorry fellas.

I hit up an elliptical, going 1-2minutes hard followed by 1-2minutes easy for about 35 minutes. Afterwards I ran 1.5 mi.

 

[thesinner]

I've been having some pretty nasty insomnia lately, and did not get a great night's sleep for the past few nights.

Anyhow, Back day went like this:
Rack Pulls: 365*6 365*7 385*2 385*5
Barbell Rows: 245*12 265*265*5 275*3 285*3
T-Bar Rows: 160*12 180*10 205*4
Wide Grip Pulldown: 225*10 250*6 262*2
Barbell Curls: 135*10 145*6 155*3
One-arm Nautilus Preacher Curl: 80*15 100*10 110*8 120*4


I have new stretch marks along my left biceps. I take it as a sign of muscle growth.

Bodyweight today: 183.0lbs Light, I know. We'll see how it pans out tomorrow.

 

[thesinner]

Actually got some decent sleep last night.

Chest & Triceps:
Incline Bench: 225*15 245*12 265*6 275*4 285*2
Decline Bench: 265*11 275*8 295*4 315*3
Close-grip Floor Press: 225*10 225*6 225*6 245*4
Pec Deck: 225*13 250*9 250*9 250*9
One-Arm Cable Pushdown: 60*15 70*10 80*7 80*7

Good workout today, as you can see, I'm up on several of my lifts. Great pumps. Upper back sore from yesterday.

Today's bodyweight: 184.5lbs.

 

[thesinner]

I've increased Cordy intake to 3.2g.

Legs Day today:
Front Squat: 225*8 245*8 275*2
Reg Squat: 275*8 275*8 295*6 315*3
Sissy Hack Squat: 16*10 16*9 17*7 18*3
DB Lunges: 65*9 65*10 75*2 75*3
Seated Leg Cur: 200*8 200*8 225*2
Good Morning: 225*12 225*12 245*10

Great Pumps. Would've been a good workout if it weren't for the fact that spring break was only 2 weeks away. Apparently, it only takes 2 weeks to transform from chubby drunk to a Cancun body. Arrrgh!

 

[thesinner]

I'm tapering down my form dosages this week. Currently taking 150mg ED, and should have it down to 100mg by the end of the week.

Shoulders:
High Pulls: 155*15 185*10 205*4 205*4
Push Press: 155*15 185*9 195*6 205*5
DB Press: 65*12 65*12 75*3
Side Lateral Raise: 50*8 50*9 55*5
Rear Delt Raise: 40*15 45*12 45*12
Reverse Pec Deck: 200*15 225*11 250*5

Kinda tired this morning, and didn't really get "the blood flowing" until Side Laterals. As you can see, I'm up in the lifts near the end of the workout. I did the entire stack today on the reverse pec deck.

Bodyweight today: 185.5lbs

 

[thesinner]

Whoops, almost forgot to post today.

There was a nasty snowstorm last night. The gym was closed, and it really didn't matter because my car bottomed out on a snowdrift on my drive down there.

I had to go later in the day to my appartment complex's "fitness center". By fitness center, I mean a storage closet with 80's exercise machines in it.

I did the usual: HIIT on a treadmill. Unfortunately this treadmill's speeds were all out of whack. I started out running for 2 minutes @ (what the treadmill was telling me) 17mph. I cannot run a real 17mph for 3 seconds.

So I went a little like this:

2:00 @ 17 mph
1:00 @ 12 mph
1:00 @ 6.5mph
for 2 cycles

1:00 @ 17 mph
1:00 @ 12 mph
1:00 @ 14 mph
1:00 @ 6.0mph
repeated for 3 cycles

1:00 @ 15mph
1:00 @ 12mph
1:00 @ 5.5mph
repeated for 3 cycles

1:00 @ 17mph
1:00 @ 6.0mph
repeated for 6 cycles

Then I walked at full incline to until I had been on the treadmill for 50 minutes total.

 

[prld2gr8ns]

Sinner what school do you go to that has spring break at the end of February?

 

[thesinner]

We have it the first week of march. I'm off by a week.

 

[thesinner]

I had some oatmeal before lifting today, and I think it made a world of difference:

Back & Biceps:
Rack Pulls: 365*9 285*5 385*4 405*2
Barbell Rows: 245*12 275*9 295*4 305*3
T-Bar Rows: 160*12 180*10 205*6
Wide-Grip Pulldown: 225*11 250*6 275*2
Barbell Curls: 135*11 145*6 155*3
One-Arm Nautilus Machine Curls: 100*11 110*9 120*6 120*6

Bodyweight today: 185.0 lbs

 

[thesinner]

Well, today's the last weight-training day of the log.

Chest and Tri's:
Incline Bench: 225*15 245*11 265*5 275*4 285*2
Decline Bench: 245*15 275*9 295*4 315*3
Close-Grip Floor Press: 225*8 225*6 245*4 245*3
Pec Deck: 225*15 250*9 250*9 250*9
One-arm cable pushdown: 70*13 75*12 80*8 90*3

Bodyweight: 185.0lbs

All in all I think this was a fairly successful cycle. BF down, strength up, and bodyweight remaining within 1/2 the standard of deviation!. (Standard of deviation based on the bodyweights given in this log. Standard of dev = 0.86 Avg bodyweight = 185.43). Although nothing comparable to doing straight up steroids, this stack appears to be decent for making mild improvements in the user's strength, endurance, and body composition.

I hope you've had as much enjoyment reading this log, as I've had making it. Stay tuned for my log on AP & Havoc.

Thanks again for reading,
~thesinner :smite: