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My proposed Epistane Cycle

Agreed. I am very interested in where this cycle takes you. What are your plans for cardio?
 
For Cardio, I will probably stick with my 3 x 3 scenario that I feel has been working pretty well. I do 3 minites on the elliptical for as fast as I can. Jump to the treadmill for 3 minutes at 7+ mph and then jump on the bike for 3+ minutes (1 mile) I will typically do that 3 times a week and then on Sundays I will probably stick with the 4 miles on the elliptical.

As for using Epi to cut, that is not really the goal. I am looking into Epi to build solid lean mass while using my diet (I will keep in check) and excercise to tone up the remaining. I don't expect to come off this cycle with a 6 pack. I just want more definition and continued growth. The other will take care of itself in time.
 
You have very solid expectations... Good to see.

Truth is, you could have a 6 pack in 3 to 4 months, but you'd lose a sh*t-ton of muscle in the meantime. Just take it slow.
 
TimberLakers said:
You have very solid expectations... Good to see.

Truth is, you could have a 6 pack in 3 to 4 months, but you'd lose a sh*t-ton of muscle in the meantime. Just take it slow.
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I don't see how that would be possible unless I went on a 1500 calorie diet and starved myself. My eventual goal is (TL should know this guy) a Chuck Liddell type body pre beer gut. I don't ever think I will be lean and mean, but I want to be big with definition and I think that is doable. I am not sure I will ever get to the 8-10% body fat range, but I would like to see somewhere below 15% in the near future.
 
Silver3CSRT8 said:
I don't see how that would be possible unless I went on a 1500 calorie diet and starved myself. My eventual goal is (TL should know this guy) a Chuck Liddell type body pre beer gut. I don't ever think I will be lean and mean, but I want to be big with definition and I think that is doable. I am not sure I will ever get to the 8-10% body fat range, but I would like to see somewhere below 15% in the near future.
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That's what I'm sayin. If you went on a 1500 cal diet for 6 months, you'd get trim, but you would look like a small version of today... No bulk - no muscle... Best way to take off the fat is slowly to avoid catabolism.
 
Silver3CSRT8 said:
I don't see how that would be possible unless I went on a 1500 calorie diet and starved myself. My eventual goal is (TL should know this guy) a Chuck Liddell type body pre beer gut. I don't ever think I will be lean and mean, but I want to be big with definition and I think that is doable. I am not sure I will ever get to the 8-10% body fat range, but I would like to see somewhere below 15% in the near future.
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8-10% is achievable by anyone who has a good cardio routine and sticks to their diet.

My advice is to scrap your cardio workout. 9 minutes isn't enough to get your heart rate where it needs to be for a sufficient amount of time to burn the bodyfat. Stick with one machine a day, switch machines as many days per week as you want. I prefer the exercise bike for these, but do HIIT style cardio for 20-30 minutes. Start with 30 seconds of sprinting (work your way up to a minute), then cruise at a medium pace for a minute, then sprint for another 30 seconds to a minute, then another minute at medium pace. After 20 minutes I am dying. I usually judge my speed by the bikes RPM, and for my sprints I keep it above a certain number, and for my rests I keep it around a certain number. Try this for 2 months and be amazed.:thumbsup:
 
GMG760 said:
8-10% is achievable by anyone who has a good cardio routine and sticks to their diet.

My advice is to scrap your cardio workout. 9 minutes isn't enough to get your heart rate where it needs to be for a sufficient amount of time to burn the bodyfat. Stick with one machine a day, switch machines as many days per week as you want. I prefer the exercise bike for these, but do HIIT style cardio for 20-30 minutes. Start with 30 seconds of sprinting (work your way up to a minute), then cruise at a medium pace for a minute, then sprint for another 30 seconds to a minute, then another minute at medium pace. After 20 minutes I am dying. I usually judge my speed by the bikes RPM, and for my sprints I keep it above a certain number, and for my rests I keep it around a certain number. Try this for 2 months and be amazed.:thumbsup:
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Yesterday was my leg day and this morning they were sore. I pushed through it and still hit the cardio today. I felt pretty good once my legs warmed up and hit 5.1 miles in 32 minutes. I felt that was a pretty damn good pace. After that I hit the ab rotation machine for 50 reps each direction and then did 3 sets of 20 situps on the decline bench.

I have decided tomorrow is the day I will start and I have my mind right. I don't know if this log will be as enteraining as some of the others, but I will try to ensure everyone can follow along. As always, I am open for free advice because I know you guys have been there, done that.
 
Silver3CSRT8 said:
Yesterday was my leg day and this morning they were sore. I pushed through it and still hit the cardio today. I felt pretty good once my legs warmed up and hit 5.1 miles in 32 minutes. I felt that was a pretty damn good pace. After that I hit the ab rotation machine for 50 reps each direction and then did 3 sets of 20 situps on the decline bench.

I have decided tomorrow is the day I will start and I have my mind right. I don't know if this log will be as enteraining as some of the others, but I will try to ensure everyone can follow along. As always, I am open for free advice because I know you guys have been there, done that.
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Dude, your log will be plenty entertaining. Just make sure to log how you feel, your intensity, your dosage, any changes to diet, and your exercises with reps... that way we can all watch your progress.

Good Luck Brotha!:bb3:
 
And for f*cks sake... Stop running 5.2 miles for awhile. :lol: Your body is going to need those calories to make new meat slabs. It will NOT turn your body fat calories into muscle.
 
TimberLakers said:
And for f*cks sake... Stop running 5.2 miles for awhile. :lol: Your body is going to need those calories to make new meat slabs. It will NOT turn your body fat calories into muscle.
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That was the last long cardio blast for a while. I had to make up for my cheat meal and a few brews with the homies. I will be taking your advice and laying off the cardio while on cycle. I might keep with the 3 x 3 minute blasts just to get the heart rate extremely high, but the 30+ minutes will be on hold for 10 - 12 weeks.
 
Silver3CSRT8 said:
That was the last long cardio blast for a while. I had to make up for my cheat meal and a few brews with the homies. I will be taking your advice and laying off the cardio while on cycle. I might keep with the 3 x 3 minute blasts just to get the heart rate extremely high, but the 30+ minutes will be on hold for 10 - 12 weeks.
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Walking actually might be the best ticket, especially if you start getting back/calf pumps.

I didn't do cardio other than walking or surfing on my run. I just ate a clean bulk.
 
mindgame said:
im in for this man
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Welcome to the fun. Popped my first Epi at 6:30AM along with Cycle Support, 2 fish oil tabs, a multivitamin and taurine.

Tonight is my chest day and I will pop my second pill as I leave work. Those punk ass Prius drivers better watch the fukk out as this epistane fueled 300c with a 6.1l Hemi comes up behind them. :FUfinger:
 
Silver3CSRT8 said:
Welcome to the fun. Popped my first Epi at 6:30AM along with Cycle Support, 2 fish oil tabs, a multivitamin and taurine.

Tonight is my chest day and I will pop my second pill as I leave work. Those punk ass Prius drivers better watch the fukk out as this epistane fueled 300c with a 6.1l Hemi comes up behind them. :FUfinger:
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...and the madness begins.

LETS DO THIS!:head:
 
You know this. It's done been broughten!!! Workout begins at 6PMish. So far I am not feeling much with the first pill. Popped wood in a meeting, but not sure if that was due to Epistane or me staring at a hot coworker's tits.
 
Silver3CSRT8 said:
You know this. It's done been broughten!!! Workout begins at 6PMish. So far I am not feeling much with the first pill. Popped wood in a meeting, but not sure if that was due to Epistane or me staring at a hot coworker's tits.
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That just cracked me the f up... :lol:
 
Silver3CSRT8 said:
You know this. It's done been broughten!!! Workout begins at 6PMish. So far I am not feeling much with the first pill. Popped wood in a meeting, but not sure if that was due to Epistane or me staring at a hot coworker's tits.
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LMAO... oh sh*t that made my day. :rofl:
 
Today I completed my Chest/Tris workout. I have to admit that I am still sore from leg day on Saturday followed by the 5.2mph blast on Sunday. Looking back that was stupid and I think it affected my stamina today. However, I pushed through and completed the following (If people make fun of me for the weight I am pushing I will leave it off in the future. :-P):

Chest

Barbell Bench
1 x 10 of 205
1 x 8 of 205
1 x 8 of 185
1 x 5 of 195

Barbell Incline (A week point still)
1 x 10 of 115
1 x 8 of 125
2 x 5 of 125


Dumbbell Bench
3 x 10 with 65lbs dumbbells

Dumbell Flies
3 x 10 with 25lbs dumbbells
I think I can go up in weight, but I still don't have my form down with this one.



Triceps

Barbell Skull Crushers
2 x 10 with the EZ curl bar and 40lbs (After the skull crushers I pressed it

Tricep Press Down
3 x 10 using the rope 70lbs, 80lbs and 90lbs
3 x 10 using the V bar at 90lbs

Tricep press down machine
3 x 10 at 100lbs

Weight Assisted Dips (I am still fat and need assistance :-).)
3 x 10 with 50lbs assisted

Finished with 2 sets of Tricep kickback using 20lb dumbbell.

As for food today it consisted of the following:

Protein shake and skim milk
Breakfast: Instant Oatmeal
Snack: Bananna
Lunch: Grilled chicken club sandwich and big garden salad
Snack: Protein Plus protein bar
Dinner consisted of Protein shake and a grilled chicken salad with fat free ranch.

I might finish up the night with another shake or bananna.

As far as how I am feeling...I am not feeling too much except for pumps in the chest and arms during workout. No attitude change so far (none expected yet). Tomorrow I ramp up to 30mg. Hope I did not bore anyone too much. Any feedback is appreciated.
 
Solid workout man...

Just a note on your "fat free ranch"... read the label. If the sugars are over 10g - f*ck that **** and get some full fat... I'd rather have some cream than some high fructose corn syrup any damn day. Alternatively, some olive oil and red wine vinegar / balsamic would be ideal.

Dips should be in your Chest list - Triceps are only worked as a secondary muscle group.

Your weights look good for now. If you don't have DB flies down - try it on the cables for a few days - it gets your body used to the proper motion you'll be using on your back - or you can use the pec dec.

Also - I'd probably trade a tricep exercise for another chest exercise. If you're moving enough weight, your triceps will blow up anyway - save a majority of the non compound exercises for when you knock off some more bodyfat.

Just my two cents. Some peoples suggestions may differ from mine of course.

:)
 
TimberLakers said:
Solid workout man...

Just a note on your "fat free ranch"... read the label. If the sugars are over 10g - f*ck that **** and get some full fat... I'd rather have some cream than some high fructose corn syrup any damn day. Alternatively, some olive oil and red wine vinegar / balsamic would be ideal.

Dips should be in your Chest list - Triceps are only worked as a secondary muscle group.

Your weights look good for now. If you don't have DB flies down - try it on the cables for a few days - it gets your body used to the proper motion you'll be using on your back - or you can use the pec dec.

Also - I'd probably trade a tricep exercise for another chest exercise. If you're moving enough weight, your triceps will blow up anyway - save a majority of the non compound exercises for when you knock off some more bodyfat.

Just my two cents. Some peoples suggestions may differ from mine of course.

:)
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The Fat Free ranch I use has 3g of sugars and is 30 calories. I know I go over 1 serving tho as I could eat ranch on almost anything. Do you have another chest exercise that you recommend (I took off decline bench per G-Money's recommendation). I could add the cable flies and the have a few Pec machines that I avoided today.
 
The workout looks good I would finish chest off with 1 set of pushups till failure it works wonders for me :thumbsup:
 
Silver3CSRT8 said:
The Fat Free ranch I use has 3g of sugars and is 30 calories. I know I go over 1 serving tho as I could eat ranch on almost anything. Do you have another chest exercise that you recommend (I took off decline bench per G-Money's recommendation). I could add the cable flies and the have a few Pec machines that I avoided today.
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Honestly, I think your bredth of exercises was sufficient... But if you just cut out one exercise then perhaps you could go a bit more intense on BB Flat or Flies... Don't feel like you need to do 8 or 9 exercises every time you go to the gym.

Maybe you could just polish off with some pushups?
 
Sounds good on the pushups. This moring I weighed in at 199lbs dry. I still don't have a weight goal in mind for the end of the cycle, but 205 - 210 would be around what I excpet.
 
Good workout bro. For the record, I do my dips during my tricep workout AFTER my skull crushers. Dips pre-exhaust my triceps way to much to do earlier in the routine.

The key with flys is to keep your shoulderblades tucked back (which means roll your shoulders back as far as you can) and slowly release the contraction with your chest. Squeeze the hell out of the grip of the weight, but try not to let your arms do any work, just hold on tight. Your arm should be solid as a rock, slightly bent at the elbow, and not moving for the entire range of the movement. Once you get a good stretch in your pecs, squeeze them back together. Really try to just focus on squeezing and stretching your pecs. Light weights kinda mess with me as my arms end up doing too much work. 30-35 pounds with a spotter might be a better place to start... i dunno.

Push-ups will make your entire chest workout stronger. Do them 3-4 times a week.

You are lifting more than I could when I started out. :thumbsup:
 
I agree with the Dips as they really zap me. Dips and pullups are really weak points for me so far. I really feel it is a form issue over a strength issue on the flies because I can do 130lbs on the machine.

I feel pretty good today upperbody wise, but my legs are still fukken sore. They should be good by Saturday so all is good.
 
Food today consisted of 2 protein shakes, Oatmeal, Banana, Chicken Fajita Salad (I did break down and have some chips and queso), protein bar, handfull of smoked almonds and a turkey bacon wrap for dinner. I probably had a few more calories than I needed, but I went out and walked with the kids as they rode bikes.

I know it is only day 2 so minor changes so far. I do feel a tad more vascular on my arms. Mood is fine, wife is working late so no chance on the libido thing so far. :-( Tomorrow I will be completing the ramp up to 40mg and plan to stay at that range for 4 weeks.

Today is my off day, but I might hit some ab exercises on my exercise ball. That thing gives a pretty good workout, but I am not secure enough to use it outside the privacy of my own home.
 
Silver3CSRT8 said:
Food today consisted of 2 protein shakes, Oatmeal, Banana, Chicken Fajita Salad (I did break down and have some chips and queso), protein bar, handfull of smoked almonds and a turkey bacon wrap for dinner. I probably had a few more calories than I needed, but I went out and walked with the kids as they rode bikes.

I know it is only day 2 so minor changes so far. I do feel a tad more vascular on my arms. Mood is fine, wife is working late so no chance on the libido thing so far. :-( Tomorrow I will be completing the ramp up to 40mg and plan to stay at that range for 4 weeks.

Today is my off day, but I might hit some ab exercises on my exercise ball. That thing gives a pretty good workout, but I am not secure enough to use it outside the privacy of my own home.
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No shame in a few chips here in there... All in moderation. (did ya eat like 40 :lol:)

Forget what you look like working out. The people in your gym can hate if they want to, but you're going to be stompin all those fools in a few months. Motovation!!
 
pdx89 said:
Don't worry NO ONE looks good using a pilates ball, so do it where ever the hell you want :thumbsup:
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I dunno, I have seen some chicks on the pilates ball and they kept my attention for some time.:thumbsup:

But on a more serious note, F*ck anyone who gives a sh*t about what you look like or where you are at in your progress towards your goals. Use anything like that as motivation to tear it up. I oughta scan a picture of me when I first started working out, you guys would have a chuckle. Point being, most of us have been there dude, there is nothing to be ashamed of if you are busting your ass.:head:
 
Morning weight post leak is 201.5. I am sure that is normal fluctuation, but I haven't been past 200 since my M-Drol run in July. I slept pretty well so no issue there. So far so good on the ramp up to 40Mg. Today is Back/Abs day so I will post the workout log tonight or tomorrow AM.
 
Alright my iron pumpin bretheren...today was back and abs day as well as the first day with epi at 40mg. So far the ony thing I have notice is vascularity in my arm all day and more so during the workout. I felt a tad stronger today and was pushing more weight around than before. Not sure if it is Epi at this point or confidence from the Epi. LMAO

Food consisted of cereal for breakfast with skim milk, banana, couple handfuls of almonds, chicken breast sandwhich on wheat bun with side salad, protein bar, dinner consisted of lean ground beef with squash with refried beans. I also had 2 corn tortillas amd so far 2 protein shakes. I think I might make a vanilla/banana smooty protein shake before bed. The reason I have included this info is in case someone feels that I am going too overboard with the food choices. Honestly though, I have to eat some decent food or it is not worth it. I know it will delay the progress some, but I have time.

Workout details:

Barbell rows
3 x 10 with 135lbs

Dumbell rows
3 x 10 with sets of 75lbs, 70lbs and 65lbs

Lat Pull down
3 x 10 at 130lbs

Weight assisted pullups
2 x 10 with 50lbs assist
2 x 5 with 60lbs assist (Still need to get stronger or lighter.)

Weighted Hyper Extension
3 x 10 using a 25lb plate

Back Extension machine
3 x 10 (This one I really impressed myself, fist set started at usual 170, that felt light today so I put 210, lifted that fairly easy and finished with a set of 10 at 240. My goal is to max that machine out by the end of the cycle)

Reverse flies

3 x 10 at 110lbs

Abs
Decline Situps
1 x 20, 2 x 15 and 1 by 10 (must get stronger here)

Weighted side bends
3 x 15 per side using a 40lb dumbbell

Ab machine crunches
2 x 20 with 100lbs
1 x 20 with 90lbs

Exercise ball crunches
3 x 20 (I said Fuk it and hid in a corner on the exercise ball. If anyone gave me **** I was going to bish slap them with a 25lb plate.)

I also finished up with some standing calf raises to continue work on my bird legs. (3 x 10 at 215lbs) Left without my usual cardio today, but I might try to hit the elliptical after my bicep/shoulder workout tomorrow.

So far no side affects to speak of. Hope my diatribe didn't bore the crap out of you guys.
 
looks solid bro don't worry about the diet so much it's not like your preping for a comp, and as you see the changes your body makes you will WANT to eat as healthy as possible just give it time. :thumbsup:
 
Silver3CSRT8 said:
3 x 20 (I said Fuk it and hid in a corner on the exercise ball. If anyone gave me **** I was going to bish slap them with a 25lb plate.)
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Timber is rubbing off on you. :lol:

Nobody is going to give you **** bro. It's not Jr. High.

Dude, lose the hyperextentions and lower back machine and suck up some Dead Lifts or Good Mornings.

Pull ups first! I mean it! And lose the assisted pull up machine, it's for the ladies. If you can do 1 pull up, you should sit there and do 1 pull up 10 times. You will get stronger MUCH faster from the effort you exert doing 5 real pull ups, even with rests every rep, compared with 50 weight assisted pull ups. Get some wraps. They help take the weight off your wrists and put it on your back. You will feel much lighter and stronger.
 
Pull ups have changed my life. G-Money's back workout took me to another level.

Also - try ramping your weights instead of just doing 3 comfortable work sets. Even if its 5 to 10 pounds. Push yourself. If I don't feel like puking after my workout, I just wasted my time.
 
seriously dude, if you arn't breathing so heavy that you feel like you need a trashcan right next to you in case you lose your lunch, you need to push harder. I've puked numerous times at the gym... it's a rite of passage that doesn't go away. I kinda like it now. Let's me know I am pushing it to the limit... Que the scarface soundtrack....
 
I left of Deads, but I did 3 x 10 using 205lbs. I will qiut being a pu$$y with the dips and suck it up. That is what I like about AM, call it as you see it with no BS.
 
Silver3CSRT8 said:
I left of Deads, but I did 3 x 10 using 205lbs. I will qiut being a pu$$y with the dips and suck it up. That is what I like about AM, call it as you see it with no BS.
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Wait... I'm confused. We were talking about back and now we got onto dips...

If you want dude, PM me, I'll write you out a good workout plan to use for a couple of weeks... it's simple and effective.:thumbsup:
 
GMG760 said:
Wait... I'm confused. We were talking about back and now we got onto dips...

If you want dude, PM me, I'll write you out a good workout plan to use for a couple of weeks... it's simple and effective.:thumbsup:
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He does weight adjusted dips. I think you just talked him into not using the b*tch bar.
 
Oh, well screw the weight adjusted anything. Do your bodyweight, even if you can only do a few. You'll get strong real fast.
 
This morning I still weighed in at 200. I worked out this AM to complete my back/abs day. Workout consisted of the following:


Biceps

Dumbbell Hammer Curls
3 x 10 starting with 45lb, 40lb and 35lb

Isolated Dumbbell Curls
3 x 10 using 30lbs

Barbell Curls
3 x 10 with 90lbs, 80lbs and 70lbs

Dumbbell curls on incline bench
3 x 10 with 30lb


Shoulders
Military Press
1 x 10 using 45lb dumbbells
2 x 10 using 55lb dumbbells

Dumbbell Shrug
3 x 10 with 75lb

Front Lateral Raises
3 x 10 with 20lb

Side Lateral Raises
3 x 10 with 20lb

Pump felt great and energy was good throughout the workout. So far still no sides to speak of.

GMG, I will PM you with my current plan and let you chop it appart if you don't mind. The plan is laid out based on what machines/weights are available at my facility.

Sorry for the deads/dips confusion. What I was saying is I forgot to include my dead lifts in the log. As for Dips, I will try to take everyones advice and man up and do the dips correctly without the weights.
 
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