my 5 x 5 with epi

[donagh]

So today was the first day.

My goal here is to tighten up and get stronger.


I am using 5 x 5 training aswell as road running. Training for duathlon.

Now at the moment im not in the best shape, im slim but not very lean, maybe 19%.

I found frankie ny's 5 x 5 on another site and got stuck in today.

so todays work out
Includes bar weight

dead lift - 5 x 5 @ 100kg
bent row- 5 x 5 @ 50kg
bicep curl 5 x 5 @ 30kg (not including curl bar)

The dead lift and row will definatly need more weight next week but felt great doing this.

nutrition

epistane x 10mg
amino acids (body fortress 1000mg)
Liv 52 x 1
Miltk thistle 400 mg x 2
taurine x 1 x 400mg
celery seed x 1 tab
creatine x 5g

am - porrige with scoop of protein gym

am - home made chocolate/peanut butter protein bar

pm - half sweet potato / bbq butcher burger / pork belly bbq stick / 2 bbq chicken wings.

pm - home made chocolate/peanut butter protein bar

pm - half cup quinao / backed pollock / veg

pm - protein shake / cheese / nuts

thats the plan today. I will increase epi to 20mg tomorrow.

Tomorrow morning - 2.7 km road run / stretching

measurements

1/6/09

Arm – 14.5

Chest – 43.5

Waiste - 38

Hips – 38.5

Leg – 21.5

Calf – 16

Weight – 193 lbs / 13st 11lbs

next 5 x 5 day is wednesday. Push day

Oh, measurements are in inches, weights in kg's.

 

[donagh]

Today was cardio. Out door run. 2.7k in 20+++ degrees. felt like 10k. hahaha.

Diet today

am - porrige with protein
run
am - 3 whole eggs scrambled / 3 bacon / probiotic
pm - grill steak / half large sweet potato / little drop of gravy
pm - home made peanut butter and chocolate protein bar
pm - pork belly stirfry with half cup quinao
pm - home made peanut butter and chocolate protein bar
pm - protein in water
pm - nuts (later on)
pm - cheese (when home from work)

supps

epi - 20 mg
liv 52 - one tab
milk thistle - 800 mg
celery seed - 1 tab
aminos

all good so far. will update every day where possible.
5 x 5 push day tomorrow

 

[donagh]

Today was push day. went well i think

Bench press - 5x5 @ 70kg
military press- 5x5 @ 40kg
weighted dips- 4x5 @ 10kg / 1x4 @ 10kg / 1x5 at bw

Nutrition

am - porrige with protein
gym
am - subway cheese toasy
am - home made chocolate and peanutbutter protein bar
pm - half sweet potato / chicken breast in sour cream and pesto
pm - protein shake
pm - stir fry chicken and pork belly with quinao
pm - home made chocolate and peanutbutter protein bar
pm - nuts
pm - home made chocolate and peanutbutter protein bar

epi - 30 mg
milk thistle - 1200 mg
liv 52 - 1 tab
celery - 1 tab

loving this training. 2,7 k run in the am tomorrow.,

 

[donagh]

Ahhhhhhhhhh cant believe i get no replies on my thread.

I will keep going anyway

Today was cardio

2.7 km road run

nutrition

am - porrige with protein
run
am - 2 bacon / 2 eggs
pm - chicken in yogurt and mint / half sweet potato
pm - protein shake
pm - beef grill steak / stir fry with quinao
pm - nuts
pm - protein par and what ever else when i get home from work at 9pm


supps
epi - 30 mg
milk thistle - 1200 mg
liv 52 - 1 tab
celery - 1 tab


very sore after the 2 workouts in the gym. my running is in the region or 14.20 - 16.20 secons for the 2.7k

 

[donagh]

Today was legs. went good considering i have neglected them a bit lately

bar included
squat - 5 x 5 @ 80 kg
stiff leg deadlift - 5 x 5 @ 60 kg (will go heavier next week)
calf raises smith machine - 50 kg x 3 x 12
weighted abs on bench - 10 kg kettle ball x 3 x 12

nutrition

not very good today

am - porrige with protein
gym
am - footlong sub steak and cheese

pm - chicken kiev / mashed potatos

pm - brown bread chicken cheese sandwich with onion

supps

epi - 30 mg
milk thistle - 1200 mg
liv 52 - 1 tablet
celery seed - 1 tablet
cod liver - 5 tablets
aminos - 3 tablets

all good so far. touch of tiredness tho today so struggling now at 5.30 pm

 

[M16]

cool man keep us posted....Perfect dose IMO.

 

[donagh]

have to go for my run soon. very tired today tho.
Sitting all day in work staring at a screen makes me so much more tired than training. It sucks.

Got my pedometer in the post so i can track exactly how many kilometers i run each time

 

[donagh]

So today is rest day. Slept well and feel alot better now.
Had a gig breakfast of

4 sausage
3 streaky bacon
2 fried eggs
cheese

feel very good after it.

My weight was actually down today. but i noticed lase night i am definatly leaning out. The running is going well with the 5 x 5 program.

Altho, a can barely walk after the leg session ahahaha.

tomorrow is pull day again. Favourite day so hoping it goes well and i can increase my deadlift by 5kg and my bent row (if back holds up) by 5 kg.

i am trying to source anabolic pump at a good price. But i have come across some p-slin for like 20 euro which is good seen as AP is about 48 euro here.
Is p-slin much the same? Like one tablet a day before carb meal.

 

[donagh]

Ok week two.

Deadlift - 5 x 5 @ 105 kg (+5)
Bent over row - 5 x 5 @ 55 kg (+5)
Barbell Bicep curl - 5 x 5 @ 30 kg (+/- 0)

Felt really good today once i got training. Was tired before it.

Nutrition

am - porrige with protein
am - 2 sausage / 2 bacon with cheese in brown toast
pm - home made chocolate peanut butter protein bar
pm - pork belly with prawn / pollock fish cake / sweet potato
pm - home made chocolate peanut butter protein bar
pm - 1 satsuma
pm - pork belly / turky slices with chilly, courgette, ginger / quinao stirfry

will eat more later

supps

epistane - 30 mg
milkthistle - 1200 mg
liv 52 - 1 tablet
aminos - 3 tablets
celery seed - 1 tablet

no sides what so ever but when i was training muscles felt oddly full

running in the morning.

 

[TheDarkHalf]

subbing. I'm doing an epi run in a few weeks. What do you have lined up for PCT?

I'm planning on running Powerfull, Activate Xtreme, PCS, and Lean Xtreme in 2nd week for cortisol.

 

[donagh]

Good stuff man.
Mine is running well except I have slept for 9 hours last night and I feel I could sleep another 9 hahahahaha.

My pct is

formadex
blue up
lean fx
creatine
multi vit
milkthistle

once pct is finished i was thinking maybe

ejaculoid or paravol just in case hahahahah

 

[TheDarkHalf]

Cool. I take a multi as well (animal pak) and will probably run creatine both on cycle and during PCT. Had a roommate move out and he left his Green Mag behind =D

 

[donagh]

awww sweet man hahahahaha.
always nice to get a freebie.
i dont take creating on cycle so my liver doesnt take to much of a battering. i do drink slight alcohol while on cycle so one thing is enough.
I have half an animal pak left, will keep it for half week 3 and week 4 when i feel i really need it. im gonna start adding more fruit to my diet to make sure im not getting run down.

didnt do any training today as feel sooo tired. hope i will be betetr tomorrow after a good sleep.

where you at man?

 

[TheDarkHalf]

awww sweet man hahahahaha.
always nice to get a freebie.
i dont take creating on cycle so my liver doesnt take to much of a battering. i do drink slight alcohol while on cycle so one thing is enough.
I have half an animal pak left, will keep it for half week 3 and week 4 when i feel i really need it. im gonna start adding more fruit to my diet to make sure im not getting run down.

didnt do any training today as feel sooo tired. hope i will be betetr tomorrow after a good sleep.

where you at man?

Never thought about that. Maybe i'll save the creatine for PCT. I'm not drinking at all as i'm currently cutting (CKD) and planning on moving to a carb cycle when I start epi. Diet will look like this...

sun - 24 carb load with clean carbs and proteins, minimal fats
mon - 300g P/125g C/ 90-100g F
tue - 300g P/ 75g C/90-100g F
wed - 300g P/50g C/90-100g F
Thurs - repeat mon
Fri - repeat tue
Sat - repeat wed

Will only consume carbs with my first meal of the day and my PWO meal. Rest of meals will all be pro fat.

I wouldn't add more fruit, i'd add more lower GI carbs like ezikel bread, sweet potatoes/yams, or oats.

After doing this for about 2 weeks I may increase the carb rotation depending on how my weight is doing and what the mirror is saying.

I'm in DC.

 

[donagh]

im looking at fruit purely for health.altho carbs are not very good for me.

how did you find the keto diet.

post your meal plan so i can have a look. i did it a few times with great results but fount the last time i got to skinny in my arms and shoulders so i figure i messed up.
palumbos version is good to i think.

did you loose much do you think?
did you drink at weekents while on diet and which supps did you use?

your lucky to live in the states man. stuff is so expensive here cause we buy from uk and most is illegal in ireland to

 

[TheDarkHalf]

Keto is a breeze. I originally started at 300g pro 133g fat per day (and 1:1 caloric ration of protein to fat, except for sunday which is a carb load). I began to taper the fat down as I lost weight or hit plateaus as your maintenance caloric levels change as you lose weight. Here's what i'll be eating today....

meal 1 - 1 scoop whey, 2 scoops dried egg whties, 2 tbsp natty pb, 1tbsp macadamia nut oil, benefiber

meal 2 - 8oz chicken, 4oz broccoli, 1/4 cup peanuts

meal 3 - 8oz tilapia, 4oz asparagus, 1/4 cup peanuts

meal 4 - 2 scoops whey, 1 tbsp olive oil, benefiber

meal 5 - 4 egg omlette, 1 serving turkey ham

meal 6 - 1 scoop casein, 4 tbsp powerbutter, benefiber ,two packs animal omega.

So far i've lost 30 lbs. I've had a few drinks here and there, but I have not been drunk since the end of feb. I've used a variety of supps. Right now i'm using ECA along side a can of of animal cuts. I also was an alpha tester for project c, which is a new product that isn't on shelves yet from universal nutrition.

Sucks about your supp situation! I would get in touch with UKStrength, he might be able to hook you up with some good websites to buy from.

 

[donagh]

ya uk strength is a good guy to know. has helped me when he can

your diet looks good. what weight were you starting.

im 13. 11 starting but droped 1.5 lbs in first week of epi. fat loss (armns look bigger).

30 lbs is super man, well done. you must look like a beast at this stage.
did you use keto stix oranything to measure your ketosis.

what is project c?

i love cuts tho.

 

[TheDarkHalf]

I started at 230lbs, and I'm now weighing in around 200lbs with about 12% bf. My legs have cleaned up nicely, I just can't seem to get rid of this pocket of fat around my stomach. Haven't lost much muscle if any. Those keto sticks are bogus....they only measure the amount of ketones your body isn't using...so if you're using a lot of ketones then you're not going to piss out much. Project C is a new weight loss supplement that will be hitting the shelves soon....do a search here on AM.

 

[donagh]

i like the look of your keto diet man.
i may use that again sometime myself. and yours isnt so boring. and not to much red meat. sweet.
didnt know that about the keto stix. i thought it was the other way around. the more fat your loosing the more purple the keto stick goes.

im curious about the new universal product. will check it out when i get home.
man you really did well on yours. congrats.

what kind of lifting you doing?

 

[TheDarkHalf]

what kind of lifting you doing?

What ever my body allows. I always try to hit 8-12 reps per set with the heaviest weight possible. Some days i'll crank it up a notch and lift heavier and maybe only get 4-8 reps per set. Just depends on what I feel like doing.

 

[donagh]

Ok well today i did not do my cardio, was way to tired and wouldnt have been worth it.
Every muscle in my back and traps is sore after yesterday.

nutrition today

am - 2 sausage / 3 bacon / 2 eggs
pm - home made chocolate peanutbutter protein bar
pm - 7 chicken wings / sweet potato / bit of gravy
pm - home made chocolate protein bar
pm - 2 pollock fish cakes (breaded) / quinao / bit of peppers and courgette
pm - protein shake
pm - nuts
pm - protein shake
pm - maybe something when i get home from work at 9 pm. will see

going good i think.

 

[donagh]

Today was push day. felt good.

bench press - 5 x 5 @ 72.5 kg (+2.5)
Shoulder press - 5 x 5 @ 45 kg (+5)
Dips - 5 x 5 @ 10 kg disk

Nutrition

am - porrige with protein
gym
Am - 2 sausage / 3 bacon / 2 rivita with chilly cream cheese
pm - grill steak / sweet potato
pm - homemade protein bar
pm - quinao / pork belly / veg
pm - homemade protein bar
pm - protein shake
pm - nuts


going good. felt lean today. will do measurements in a week or so.

 

[TheDarkHalf]

how are you dosing your epi on a weekly basis?

 

[donagh]

I dosed as follows

day 1 - 10 mg
day 2 - 20 mg
day 3 - 30 mg and until week 4.
week 4 will taper down i think

feels fine this way to.

how do you normally dose it.

I am having good sides the last day or so. no bad sides really so all good

 

[TheDarkHalf]

I dosed as follows

day 1 - 10 mg
day 2 - 20 mg
day 3 - 30 mg and until week 4.
week 4 will taper down i think

feels fine this way to.

how do you normally dose it.

I am having good sides the last day or so. no bad sides really so all good

Well it's going to be my first run of epi, and i'm going to bridge into 11-oxo

epi 20/30/30/40/40/50
11-oxo 0/0/0/0/0/450/450/450

 

[donagh]

sweet.

I must get more celery seed tho. ran out. not sure if its a big difference but no chances.

what will your pct be after the 11 oxo?

 

[donagh]

Ah i forgot you posted pct already. What effect does 11 oxo have. I know of 6 oxo alright but not 11 oxo

 

[TheDarkHalf]

Ah i forgot you posted pct already. What effect does 11 oxo have. I know of 6 oxo alright but not 11 oxo

http://anabolicminds.com/forum/supplements/101134-icon-11-ketotestosterone.html

 

[donagh]

2.7 k run today. extremely tired tho.
Is anyone else feeling tired on epi?

nutrition today

am - porrige with protein
run
am - 6inch steak sub
pm - 2 burgers (no buns) / 3 scoops potato / parsley sauce
pm - homemade protein bar
pm - sweet potato / 6 chicken wings
pm - home made protein bar
pm - nuts
pm - protein shake

 

[donagh]

legs day today. felt good but squats were not most comfortable due to tiredness

squat - 5 x 5 @ 85kg (+5)
Stiff leg DL - 5 x 5 @ 70kg (+10)
Calf raises - 3 x 12 @ 50 kg
Weighted abs 3 x 12 @ 10kg

nutrition

am - porrige
gym
am - 2 sausage / 3 bacon / 2 eggs fried
pm - brown bread toasty with bacon and cheese
pm - sweet potato / pork and prawn in honey soy
pm - home made protein bar
pm - 2 z satsumas
pm - protein bar
pm - what ever she makes for me today hahahaha

epi - 30 mg
milk thistle - 1200 mg
liv 52 - 1 tablet
taurine - 500mg
celery seed - 1 tablet
aminos
multi

 

[donagh]

Not to much to report today. Off day today.

Feel a bit better after a good sleep. Libido is way up again. which is a nice side effect really.

I think i needed a rest and good sleep anyway.

One thing i have found (only a mental thing) is my craving for alcohol has gone down totally. Just dont want to drink while on epi. Obviously the safety button in my brain is saying, save your liver, and it seems to be working hahahah.

Great compliments from the misses about my shape which is good

 

[donagh]

started week 3

pull day

deadlift - 5 x 5 @ 110 kg (+10kg)
Bent row - 5 x 5 @ 60 kg (+10kg)
BB Bicep curl - 5 x 5 @ 30.5 kg (+ 2.5kg)

Nutrition is the same. going well.
dosing all supps is the same.
Not a huge change in body comp. Tiredness is about the same.missed my run this morning again due to sleeping to much

 

[TheDarkHalf]

Well that's good the weights keep going up, have you been weighing yourself?

 

[donagh]

i weighted myself once and i was done 2lbs which was good cause i had been leaning out.
i will do measurements this weekend.
i feel very powerfull when working out.
the deadlifts are by far my favourite cause i have the safety with it. hate squats and bench tho which is a bit of a down side.
cant wait for the shoulder press tomorrow. im getting better at that deifantly.

somedays i do feel like im getting no where and its a waiste but that passes and i get banging at it again. so all good

For my next cycle later in the sumer i am thinking h-drol with the superhero training., Definatly more for body compesition. what you think

 

[TheDarkHalf]

Length of Cycle + Length of PCT = Time you need to take off before next cycle.

 

[donagh]

ah ya i know that. when i say later in summer man i mean like octorber hahaha. our summer is slightly off. hahahaha.

its only a thought anyway.

 

[donagh]

Today was not to bad. push day today

Bench press - 5 x 5 @ 75 kg (+5)
Shoulder press - 5 x 5 @ 50 kg (+10)
Weighted dips - 5 x 5 @ 10 kg (+/- 0)

Nutrition going good.

Feel very pumped when working out.
Tired but enjoying it

 

[donagh]

today was just a bit of cardio. one hour on threadmill. not to bad.
nutrition is all good.

leg day tomorrow but knees are slightly sore so will see how that goes

 

[TheDarkHalf]

today was just a bit of cardio. one hour on threadmill. not to bad.
nutrition is all good.

leg day tomorrow but knees are slightly sore so will see how that goes

Trying throwing in some hyaluronic acid, that should clear up the soreness you are feeling. Also might want to try a glucosamine, MSM, and chondroitin formula.

 

[donagh]

ya ill be picking up glucosamine at the weekend. tis a bitch when the knees are sore before a squat day.

hows your own training goen man>?

 

[TheDarkHalf]

ya ill be picking up glucosamine at the weekend. tis a bitch when the knees are sore before a squat day.

hows your own training goen man>?

It's alright. I'm about to take a two week break from dieting and just return to eating at maintenance. Then, it's epi time :AR15firing:

 

[donagh]

today was not to bad considering the pains in my knees.

squat - 5 x 5 @ 85kg (same as last week)
stiff leg dl - 5 x 5 @ 75kg (+5 kg from last week)
calf raise - 3 x 12 @ 50 kg
weighted abd - 3 x 12 @ 10kg

nutrition and supps are going good now. tiredness seems to be gone for the most part.

will change training monday to help with body composition a bit, will go back to strength training later int he year.

 

[donagh]

so on sunday i started Christion Thibaudeau's work out.
I must say, my shoulders did not know what was coming. Wow

a) Db shoulder press - 60 lbs x 6 reps x 5 sets
B1)upright row on SM- 30 kg x 12 / 30 kg x 10 / 25 kg x 10
B2)lateral raises - 20 lbs x 12 / 20 lbs x 10 / 15 lbs x 10
c) Arnold presses - 35 lbs x 10 / 35 lbs x 10 / 25 lbs x 10
d) lateral raises - 10 lbs x 100 reps x 1 (many pauses and breaks)
E) Db shrugs - 50 lbs x 5 x 5

band crunch - 15 reps x 4 tubes resistance
bench crunch - 10kg x 8 x 3
ball crunch - 20 reps x 3 sets

I found this work out to be really good, a little getting used to.
today is legs and arms so not to bad.

nutrition today

am - porrige / protein shake / probiotic
am - chicken/turkey slice brown bread sandwich with salad
pm - lean meat/fish/poultry with sweet potato and veg
gym
pm - lean meat / fish / poultry and veg
pm - protein shake

30 mg epi
1200 mg milkthistle
liv 52 (last tablet)
taurine
celery seed
multi
6 cod liver oil tabs

what i found yesterday was the ammount of sweating while training was amazing. yesterday was week 3 finished with epi. one thing i will say i feel stronger, fuller and able to train for longer.

 

[donagh]

monday went brilliant.

squats - 15, 12, 10 x 60 kg / 15 x 40kg
stiff leg deadlift - 12, 10, 8 x 70 / 10 x 60 kg
BB bicep curl - 3 x 8 x 22 kg
close grip bench - 3 x 8 x 40kg
one arm curl - 3 x 12 x 20lbs
BB tricep extension - 3 x 12 x 22kg
hammer curls - 15 (each arm) x 30lbs / 15 x 25lbs / 15 x 20lbs
tricep push down - 3 x 15 x 6 bars (1bar = 8kg)

eagle sit up - 10 / 10 / 8
russian twist - 15 x 10kg / 15 x 10kg / 16 x 10kg
oblique twist with band - 3 x 15 x 4 tubes


nutrition

epi - 40 mg
milkthistle - 1600 mg
taurine
celery seed
multi
cod liver


am - porrige / protein shake
am - brown bread toasty with chicken and turky slices / peppers and onion
pm - sweet potato / turkey breast with peppers and asparagus
gym
pm - protein shake
pm- salmon / prawn / asian veg mix
pm - protein shake

all good i think

muscles are unbelievably sore from the last two workouts, rest day today

 

[donagh]

today was good again except i dropped a 20kg disc on my fingers

A) BB shrugs - 4 x 8 x 60kg
B1) behind back shrug - 3 x 12 x 60kg
B2) upright row - 3 x 12 x 30kg
c) dumbbell shrugs - 10 x 30kg/ 10 x 27.5kg / 10 x 25 kg
D) Posterior delts (with tubes) - 2 tubes x 100 each side (breaks and swapping sides alot)
E) Military press - 5 x 5 x 50kg

Band crunch - 4 tubes x 15 reps
bench crunch - 3 x 8 x 10kg kettle ball
stability ball crunch - 15 / 15 / 30

nutrition

40 mg epi
1200 milk thistle
celery seed
cod liver
taurine
multi

40 mg is 10 times better feeling than 30mg. my body feels alot better now. not sure how that happened hahaha. the pump on my arms from monday is nuts.

food going good.

 

[donagh]

Last friday was good. Sorry on the delay with updating the thread.

A1) Incline BB bench - 60 x 8 / 60 x 7 / 60 x 6 (not sure what happened, was piss weak on this)
A2) Bent row - 3 x 8 x 50kg

B1) DB Bench - 50lbs x 10 / 45lbs x 10 / 40lbs x 12
B2) Lat pulldown - 10bars x 12 x 3

C1) Decline DB bench - 35lbs x 15 / 30lbs x 15 / 30lbs x 15
C2) Seated row - 8bars x 15 x 3

Deadlift - 120kg x 3 x 3

eagle sit up - 15 / 12 / 10
Rusian twist - 10 kg x 15 x 3
Band twist - 4 tubes x 15 x 3

Nutrition was good. Altho a good bit of chinese food at the weekend

 

[donagh]

Last day of epi

Good gym session today

A1) DB shoulder press - 25kg x 6 x 3 / 22.5 kg x 6 x 2
B1) Upright row - 20 plus bar x 12 x 3 (heavy curl bar)
B2) Lateral raise - 12kg x 12 / 10kg x 10 / 7.5kg x 12
C1) Arnold press - 15kg x 10 x 3
D1) Lateral raise - 4kg x 100
E1) BB shrugs - 50kg x 5 / 70kg x 5 x 4

Band crunch - 4 tubes x 15 x 3
Bench crung - 10kg x 15 x 3
Ball crunch - 20 x 4

Went for an 8.2 k road run this evening.

Start Formex / Blue up / lean extreme tomorrow.

Will do body fat and measurements at end of that

 

[TheDarkHalf]

I would take measurements now and then again at the end of PCT.

Be sure to update once a week on how your PCT goes for you.

 

[donagh]

Ya i was thinking that this morning to do the measurements.

I am not sure if my measures went up but defo fitter and faster and stronger.

I will update how i feel every few days. just on anything that may be interesting.

Thanks for keeping up with the log. makes it worth while.

Will update tomorrow on todays session

 

[TheDarkHalf]

Ya i was thinking that this morning to do the measurements.

I am not sure if my measures went up but defo fitter and faster and stronger.

I will update how i feel every few days. just on anything that may be interesting.

Thanks for keeping up with the log. makes it worth while.

Will update tomorrow on todays session

No problem man. Nice to follow along since i'm starting my epi next week. Care to report on overall sides during cycle?