Zcol's log

zcol94

zcol94

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Weight: 195
Height: 5'10''
Bf% I haven't had it tested but I'm guessing 18ish
Supps
Regular staples (protein, fish oil,creatine, and a multi vitamin)
Just started ostar1ne today I'm gonna do 20 a day for 6 weeks followed by sup3r pct 4/4/3/2/1
Current pr's
Flat bench: 235
Squat: 355
Deadlift: 315*3 I've never tried for a single
Standing overhead press: 145*3 again never attempted a single
Goals: these goals are for the end of the ostar1ne but I plan on the log continuing past that
Flat bench: 250*3
Squat: 385*2
Deadlift: 345*3
Ohp: 165*3
 
zcol94

zcol94

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Goals continued:
My bodyweight doesn't matter but I'm attempting a recomp so I'd like to drop 3% bf or so
Diet will be around 2200 calories with a 40%protein/ 35% carbs/ 25% fat split

Training split
Mon. Chest/ calves
Tues. back
Wed. Abs/ cardio
Thurs. shoulders
Fri. Legs
Sat./sun. Off
 
zcol94

zcol94

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8/8/14
Legs
10 minutes on the bike waiting for someone to quit curling in the squat rack
Squat: 225x8 275x6 315x3 335x2 355x1
Rdl: worked up to 225x6
Leg extensions: 4 sets of 8
Lying leg curl: 4 sets of 8
 
zcol94

zcol94

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Before pics
 
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zcol94

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Day 4: ostar1ne 20 mg
Chest day, bodyweight: 195
Hopefully this is a sign of what's to come, crazy strength and pumps today, only day 4 so probably placebo
Bench press: 215x3 225x2 235x1 245x1 pr 2 drop sets 205x5 135x10
Incline db bench press: last set 80's x 6 pr
Dips: bodyweightx10 add a 45lb plate x8 x6 pr
I've never really added weight to dips so I'm still finding out how much weight I can use
High pulley cable cross overs: 12,12,12
Seated calf raise: 20, 25, 25
Still felt strong like I could keep going but I had to get to work
 
zcol94

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8-12-2014 Day 5 of ostar1ne 20 mg Back day, more pr's and I felt like I could have lifted for dayssss Deadlift- 265x3 295x2 325x2 pr Underhand bb row- 135x10 155x8 155x6 175x6 Weighted pull-ups- 25lb plate+bodyweight x 5,3,3,3,3 Close grip pulldown- 12, 10, 8 Straight arm pulldown- 15,12,12
 
zcol94

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Day 7 of ostar1ne 8-14-14
Yesterday was just biceps and abs so I don't really care to log it but today was shoulders
Shoulders-
Standing overhead press- 115x5, 135x3, 145x3, 155x3 ( no leg drive)
Seated Arnold press- 40x10, 50x8, 50x8, 50x6
Standing side lateral raises- 20x12, x12, x10
Rear delt raises- 25x10, 30x8, 35x8, 40x6, 40x30 swings
Barbell power shrugs- 225x8, 275x6, x6, x4
Dumbbell shrugs in front of legs- 50x15, 60x12, 70x12, 80x10,(drop set) 60x10, 30x12, 17.5x 10

I'll update tomorrow with my weight and I'll try again to get pictures up on here... I can't get on a CPU so I'm not exactly sure how to do it
 
zcol94

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8-15-14 day 8 of ostar1ne
Leg day-
More pr's I'm hitting them every day and it's pretty damn awesome
Squat- 275x5, 295x3, 315x3, 335x2, 355x2 pr, 365x1 pr
Rdl- worked up to 245x6 pr
Leg extensions- 8,8,8
Lying leg curls- 10,10,10
I'm definitely seeing some recomp effects my bodyweight is holding at 195 but I am looking a little leaner and harder everyday it seems
 
zcol94

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8-18-14 day 11 of ostar1ne
Chest
Today was ok I've had a little bit of a stomach bug since Friday, didn't get nearly enough food in all weekend, but all things considered my strength and the pumps were all still there
Bench press: 185x5, 205x5, 225x3, 235x2, 245x1
Incline db bench: 60x8, 65x8, 80x7
Dips: bodyweight x 15,12,10,10
Cable crossovers: 15,12,12
Overall id say this was a solid day, my strength could have been better if I didn't have to cut my rest times due to going to the restroom twice while I was in the gym
 
papapudgy

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really lookin forward to this log man... ill be running the same dosage next month after i get back from my vacation
 
zcol94

zcol94

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zcol94

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zcol94

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zcol94

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[/IMG]
 
zcol94

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Finally figured out how to upload photos, it took a while but I got it now
 
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8-19-14 day 12 of ostarine
Back day
Deadlift: 295x3 315x2 335x2 pr
Reverse grip bb row: 135x10 155x10 x8 x6 175x6
Weighted pull ups: 35 lb plate x3 x3 x3 bodyweight x 5
Reverse grip pull down shoulder width: x12 x10 x8
Straight arm pulldown: x15 x15 x12

Everything felt light I could have gone heavier on deads but I was short in time so I called it there. I'm think in I'll pull 355 next week, I'll do update pics and weigh in on Friday,
I'm thinking about bumping the dosage to 25 but I'm not sure how much of a difference that will make, could someone chime in on that wether it's a good or bad idea
 
zcol94

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8-20-14 day 13 of ostar1ne
Today was just biceps and abs
Bb curl: 15,12,12,10
Incline db curl: 12,12,10
Hammer curl: 10,10,10, drop sets
Super set abs
Hanging leg raises: 12,12
Ab wheel: 15,12
Bicep pump was crazy this morning and I want to point out that I work out fasted at 4 am so pumps usually aren't there at all but since I've started ostar1ne the pumps have been there for every workout
 
zcol94

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8-21-14 day 14 ofnostar1ne
Shoulders
Standing OHP: 95x5 115x5 135x3 145x3 155x5* pr
Arnold press: 40x10 50x8 50x8 55x4
Side lateral raises :20x 12,12,10
Rear delt flys: 30x8,8,8,6. 30 swings
Dumbbell shrugs: 15,15,10

Definitely far leaner than I was when I started update pics tomorrow and the pumps are intense, I'm starting to see the veins across my front delts, the last time i could see those i weighed 170 loving this run so far but I still wonder if bumping up the dosage would give more
 
zcol94

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8-22-14 day 15 of ostar1ne
Legs
Squat: 275x5 315x3 335x3 355x2 365x1 375x1 pr*
Rdl: 185x6 235x6 245x6
Narrow stance leg press: x20,12,12,10
Lying leg curl: 10,8,8, drop sets
And done, that wore me out! I see 4 plates in my near future and I can't wait, I just gotta make sure I don't get too eager and hurt my self, update pics comin up in a bit, on a side note I love ostar1ne
 
zcol94

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Haven't had anyone say not to go up to 25 mg so I'm bumping it up today I've been satisfied so far but I've seen many logs claiming 25 to be the sweet spot so I'm gonna see what it's all about
 
zcol94

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8-25-14 day 18 of ostar1ne
Chest
Bench press: 225x3 235x2 255x1 265x1 20 lb pr Incline db bench: 50x8 60x8 70x6 80x9 pr
Pec minor dips: w/45lbs. X8,8,6,6
Cable crossovers: 15,15,12
Felt like ostar1ne fully kicked in today crazy pr on bench then turned around and got 3 more reps on incline db for a big pr, chest had a huge pump after this workout can't wait to see where I'm at by the end of this run
 
zcol94

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8-26-14 day 19 of ostar1ne
Deadlift/back day
Deadlift: 315x3 335x2 355x1 375x1 395x1 405x1
Pr
Bb row: 135x8 155x8 175x6 185x6
Weighted pull ups: 45 lb plate x5,3,3,3
Db row: 50x12 60x12 60x10
Close grip pull down/ straight arm pull down superset: x15,15
Last week I said I felt 355 coming on deadlift but everything felt awesome so I just kept climbing, the most I'd ever done was 335 for a double hitting 405 was nuts I'm so pumped about it, 385 was a perfect rep but the 405 was nasty, my back rounded bad but I finished the rep and straightened everything up for a solid lockout, so glad I bought 2 bottles of ostar1ne I'm already looking forward to my second run haha
 
kenpoengineer

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Lurking. Nice job in here. Check your BP as Osta increased mine.
 
zcol94

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Lurking. Nice job in here. Check your BP as Osta increased mine.
Yeah I've boon looking for signs of high blood pressure but I should get it check to make sure last time I had it taken I believe I was at 110/73 and that was 3 weeks into a e/c stack
 
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Repost
 
RegisterJr

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In. Good looking log Zcol
 
zcol94

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Finally some ppl... It's been kinda lonely in here haha
 
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Today was just a rest day but it felt very much needed that was a crazy deadlift pr yesterday and my back is feeling it in places I didn't even know we're there haha, tomorrow is shoulders and hopefully I'll hit a nice pr on overhead press too
 
kenpoengineer

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Congrats on the PR! Go for that PR tomorrow!
 
zcol94

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8-28-14 day 21 of ostar1ne
Shoulders
Standing OHP: 115x5 135x5 155x3 175x1+1 pr
Arnold db press: 50x8, 55x8 60x6 pr
Standing side laterals: 20x12,12,10
Rear delt db fly: 30x8 30x8 40x8 40x6
I was hoping for more on that OHP but a pr is a pr and I'll take it, my tris are still fried from Mondays chest workout so I'd say this was a pretty good day, I weighed in at 193 this morning so I'm down 2 lbs since the start of this log, and I also noticed that I've gone down 2 notches on my lifting belt since the start of this log.... If my waist get any smaller I have to move to the women's belt... Not sure how I feel about that one lol
 
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175x1+1 pr

I was hoping for more on that OHP but a pr is a pr and I'll take it,
Exactly, very nice PR! You're getting close to OHP-ing your BW!
 
kenpoengineer

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Way to hit the PR goal! Rockin the iron brother!
 
zcol94

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Exactly, very nice PR! You're getting close to OHP-ing your BW!
Yeah man that's a huge goal, it's coming soon.. That and a 2x bw squat thinking I can hit that tomorrow
 
zcol94

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I was just going over my fitness pal and this is pretty consistent as to how my macros look:
220 protein
150 carbs
70 fat
Which with percentages comes to 40p/30c/30f
 
zcol94

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8-29-2014 day 22 of ostarine
Leg day!
Squat- 315x3 365x2 385x1pr 405x1 pr
R.d.l.- 135x10 185x8 225x6 245x6
Leg press- 12,12,12
Lying leg curl- 8,8,8
Leg extensions- 15,12,15
Legs are completely dead, that squat was awesome, soooo heavy but awesome, this was the best leg workout I've had in a long time and my legs I don't think have ever been as pumped as they were after this workout I've pretty much blown past all the goals I had for this ostr1ne run and I've still got 3 weeks left haha what a great feeling that is
 
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Wow man. 385 PR, then another 20# jump PR?

Very nice.
 
zcol94

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Wow man. 385 PR, then another 20# jump PR? Very nice.
I think part of my huge jumps in weight are that I've been needing to just man up and hit it, I think the osta has givin me the extra kick in aggression to do just that
 
zcol94

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Weight 193
 
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8-30-2014 day 23 of ostar1ne
Arm day
Close grip bench- 10,8,6,4
Skull crushers- 10,10,8
Overhear rope extensions- 15,12,12,10
Preacher curls- 8,8,6,6
Incline db curl- 10,8,8
Hammer curls- 10,8,10
Reverse curls- 12,12,10,8
I haven't actually trained arms in a few months so I was amazed by the strength that I had on these lifts the pump was awesome, hope the tri work doesn't effect my bench on Monday
 
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Damn, that arm volume.
 
kenpoengineer

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Congrats on the PRs! That is impressive man! Arm volume was simply insane!
 
zcol94

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Yeah definitely a lot of volume on arms this morning... Lol a whole workout just for arms... Not really too taxing so I just kept going
 
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9-1-2014 day 25 of ostar1ne
Chest day
Bench press: 205x3 225x3 245x1 275x1 pr
Incline db bench: 60x8 70x8 80x6 85x5
Weighted dips: 45 lb plate 10,8,6
High pulley cable crossover: 15,12,15
Good day overall, felt really sluggish in the gym I ate like crap all weekend feels like I took 2 steps back body comp wise but I know it's mostly water, just gotta keep movin forward 275 was an awesome pr but it was definitely tough.. I feel like all these pr's I've been hitting are gonna start to slow down this week
 
kenpoengineer

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Great bench PR. Those weighted Dips with a 45 plate are strong. Are you leaning forward to hit chest or keeping straight for tricep work?
 
zcol94

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Great bench PR. Those weighted Dips with a 45 plate are strong. Are you leaning forward to hit chest or keeping straight for tricep work?
Leaning forward with a wide grip trying to hit the lower chest
 
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Nice PR! 275 is heavy mang.
 

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