Zcol's log

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  1. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
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    14
    Lv. Percent
    44.69%

    Zcol's log


    Stats
    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html

  2. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  3. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
    •   
       

  4. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
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    14
    Lv. Percent
    44.69%

    Before pics
  5. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
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    Posts
    359
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    Quote Originally Posted by zcol94 View Post
    Before pics
    We'll I tried to upload them but I don't think I can from my phone
  6. New Member
    zcol94's Avatar
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    5'10"  184 lbs.
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    14
    Lv. Percent
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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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  7. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
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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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  8. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  9. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  10. New Member
    papapudgy's Avatar
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    6'0"  165 lbs.
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    Mar 2011
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    64
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    subbed
  11. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
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    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  12. New Member
    papapudgy's Avatar
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    6'0"  165 lbs.
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    Mar 2011
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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
  13. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
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    13093
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    14
    Lv. Percent
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    Quote Originally Posted by zcol94 View Post
    Before pics
    [IMG][/IMG]
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  14. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
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    14
    Lv. Percent
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    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  15. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
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    13093
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    14
    Lv. Percent
    44.69%

    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  16. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    [IMG][/IMG]
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  17. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    Finally figured out how to upload photos, it took a while but I got it now
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  18. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
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    Feb 2013
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    359
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    14
    Lv. Percent
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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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  19. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
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    359
    Rep Power
    13093
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    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  20. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  21. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  22. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  23. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  24. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
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    359
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    13093
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    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  25. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
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    Feb 2013
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    359
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    13093
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    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  26. Professional Member
    kenpoengineer's Avatar
    Stats
    5'6"  160 lbs.
    Join Date
    Oct 2012
    Age
    54
    Posts
    4,854
    Rep Power
    3214451
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    74
    Lv. Percent
    38.15%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting Pro

    Lurking. Nice job in here. Check your BP as Osta increased mine.
  27. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
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    14
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    Quote Originally Posted by kenpoengineer View Post
    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  28. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
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    14
    Lv. Percent
    44.69%

    Repost
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  29. Elite Member
    RegisterJr's Avatar
    Stats
    5'10"  197 lbs.
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    Feb 2013
    Posts
    8,574
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    In. Good looking log Zcol
    FINAFLEX REP
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  30. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    Finally some ppl... It's been kinda lonely in here haha
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  31. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
    Rep Power
    13093
    Level
    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  32. Professional Member
    kenpoengineer's Avatar
    Stats
    5'6"  160 lbs.
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    Oct 2012
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    54
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    4,854
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    Congrats on the PR! Go for that PR tomorrow!
  33. New Member
    zcol94's Avatar
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    5'10"  184 lbs.
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    Feb 2013
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    359
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    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  34. Elite Member
    RegisterJr's Avatar
    Stats
    5'10"  197 lbs.
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    Feb 2013
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    8,574
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    Quote Originally Posted by zcol94 View Post
    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!
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  35. Professional Member
    kenpoengineer's Avatar
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    5'6"  160 lbs.
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    Way to hit the PR goal! Rockin the iron brother!
  36. New Member
    zcol94's Avatar
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    5'10"  184 lbs.
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    Feb 2013
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    359
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    14
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    Quote Originally Posted by RegisterJr View Post
    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  37. New Member
    zcol94's Avatar
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    5'10"  184 lbs.
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    Feb 2013
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    359
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    Quote Originally Posted by kenpoengineer View Post
    Way to hit the PR goal! Rockin the iron brother!
    It was a grinder, I actually failed my first attempt but I was determined to hit it haha
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  38. New Member
    zcol94's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Feb 2013
    Posts
    359
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    13093
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    14
    Lv. Percent
    44.69%

    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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  39. New Member
    zcol94's Avatar
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    5'10"  184 lbs.
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    Feb 2013
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    359
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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
    My log- http://anabolicminds.com/forum/workout-logs/254235-zcols-log.html
  40. Elite Member
    RegisterJr's Avatar
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    5'10"  197 lbs.
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    Wow man. 385 PR, then another 20# jump PR?

    Very nice.
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