Recomp with Epistane / Win50 / Trenazone

Day 48 - Shoulders / Chest pump


Quick update as I have to get to my stepson's ball hockey game.


Warmup: 4km run


Cage Press:
130x12 - warm up
130x12 - warm up
180x8
180x8
190x8
190x8


Arnold Press: Always have trouble getting the dumbbells into starting positions so, cant seem to go heavier.
60x8
60x8
60x8
60x8


6 ways:
10x10
10x10
10x10
10x8 - same as last week, lots of resting between reps and just couldn't get past 8.


** Face Pulls: 2-3 second pause on contraction
120x7x12


Dumbbell Twist n Press:
65x10
65x10
70x10
70x10


Incline Barbell Press: to 3/4 lockout for constant tension
180x8
200x8
210x8
220x7


** Machine Flys:
100x7x12


Standing Barbell Calves:
190x5x15


SS with Ladder Pushups:
Level 4 x 25 (highest)
Level 3 x 18
Level 2 x 15
Level 1 x 16 (lowest)


Was a fine workout today!




FINALLY ..... GO BRUINS!!!!!!!!!!!
 
One hell of a pressing machine this wasme is! Nice workout brother! I need to learn to do those cage presses some day.
 
Still killing this shiz brother. I am very impressed. Gotta read through uninteresting Bruins posts to check out your workouts. Haha. Just jealous.

Great job buddy.
 
fumoney said:
Still killing this shiz brother. I am very impressed. Gotta read through uninteresting Bruins posts to check out your workouts. Haha. Just jealous.

Great job buddy.
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That was a fine win last night! Dodgy first period...but looks like they woke up just in time.

Thanks brother - you set the bar high!
 
wasme said:
That was a fine win last night! Dodgy first period...but looks like they woke up just in time.

Thanks brother - you set the bar high!
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NHL finals have been sick so far. Hope it starts getting traction again with the masses and they get it back on ESPN in US.
 
fumoney said:
Still killing this shiz brother. I am very impressed. Gotta read through uninteresting Bruins posts to check out your workouts. Haha. Just jealous.

Great job buddy.
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What's a Bruin? Is women's soccer already here?
 
Day 50: ARMS


Crossbody Hammer Curls: Each set - 4L/4R, 4L/4R
65x8
65x8
65x8
65x8


SS w/Rope Pushdowns:
110x10
110x10
110x10
110x10


Preacher Curls:
100x10
100x10
100x10
100x10


SS w/Close Grip Bench
160x10
160x10
170x10
170x10


Alternating Dumbbell Curls: Each set - 4L/4R, 4L/4R
45x8
45x8
45x8
45x8


SS w/ Overhead Tri Extension:
120x10
120x10
120x10
120x10


**EzBar Curls (3 sec negatives):
80x10x7


**V-Bar Tricep Pushdowns (2 second hold in extended position):
140x12x7


Standing Calves:
160x15x5


Great arm workout, strong pump. During 7s for ez curls I got to a point where my arms were hard to bend after lowering the weight.


Next three days are my last three workouts on this stack. I plan on going just as hard, if not harder on pct to ensure I keep my gains.

Go B's....
 
Forgot to add cardio: Being as this was a PM workout, went with LISS on the treadmill after my workout. 30 minutes / 3.8mph / incline 5.0
 
Wow man. Mirrorin those cross body curls! That's some serious weight your throwing aroun there bud
 
Nice work man!

Invalid Link Removed
 
wasme said:
Thanks Dan. They were pretty intense, and going 4 left, 4right, 4 left, 4 right (as breezy11 had said) really makes a difference.
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Strong workout wasme.

Glad you're enjoying it man. If you're after an intense pump, 1.5 cable curls or 1.25 bb and db curls will do the trick as well. 1.5's are the same idea/approach as with leg work. The 1.25's are done by adding partials (I usually do 8-12) at the end of a set. They both light my biceps up.
 
breezy11 said:
Strong workout wasme.

Glad you're enjoying it man. If you're after an intense pump, 1.5 cable curls or 1.25 bb and db curls will do the trick as well. 1.5's are the same idea/approach as with leg work. The 1.25's are done by adding partials (I usually do 8-12) at the end of a set. They both light my biceps up.
Click to expand...

Forgive me, but I have no clue what you just said there. Can you break it down for a lift newb?
 
breezy11 said:
Strong workout wasme.

Glad you're enjoying it man. If you're after an intense pump, 1.5 cable curls or 1.25 bb and db curls will do the trick as well. 1.5's are the same idea/approach as with leg work. The 1.25's are done by adding partials (I usually do 8-12) at the end of a set. They both light my biceps up.
Click to expand...

Thanks Breezy appreciate it.

I will add those in starting Monday. I used the band good mornings this morning before doing squats and stiff legged deads.

Huge win last night brother!
 
Day 51: Legs


Warm Up: 4km run


Band Good Mornings:
12
12
12


Leg Extensions:
140x10
140x10
140x10
140x10


Squats:
210x8
270x8
290x8
300x6


Hack Squats (3 second pause):
210x8
240x8
240x8


**Leg Extensions:
100x12x7
+7 partials


Stiff Leg Deadlift:
210x8
220x8
220x8
230x6


**Lying Leg Curls:
55x12x7
+11 partials




Was a very intense session. Legs were on fire. I typically only use the stairs at work (work on the 7th floor). This morning sucked climbing them!
 
Nice work again! Ha, I hear you on the stairs!!!
 
I am going to have to google good mornings, i keep seeing people logging them.
So I was doing those shovels today and I had some people that couldn't stop staring. But they weren't acting like douche's, i believe they were impressed. I had veins popping out everywhere.
 
drewsicle3210 said:
Forgive me, but I have no clue what you just said there. Can you break it down for a lift newb?
Click to expand...

No problem man.

1.5 cable curls: you do a full rep and then a half rep out of the bottom (stretched position). That counts as one rep.


1.25 Curls

Barbell: Do ~8 reps with a full range of motion (it doesn't have to be 100% full ROM though). When using a BB, I like to find a good range where tension stays high (you can lose some at the very top and bottom). After the 8 reps, try to do 10 partial reps out of the bottom, curling up about 3-4 inches (¼ rep) from the stretched position.

DB Hammer: Do ~8 reps with a full range of motion, followed by ¼ reps out of the bottom for an additional 8 reps.



wasme said:
Thanks Breezy appreciate it.

I will add those in starting Monday. I used the band good mornings this morning before doing squats and stiff legged deads.

Huge win last night brother!
Click to expand...


Sounds good brother. Nice, I think they're pretty good. I hadn't done them in a while and made a last minute decision to add them in.

Tonight would be HUGE!
 
breezy11 said:
No problem man.

1.5 cable curls: you do a full rep and then a half rep out of the bottom (stretched position). That counts as one rep.


1.25 Curls

Barbell: Do ~8 reps with a full range of motion (it doesn't have to be 100% full ROM though). When using a BB, I like to find a good range where tension stays high (you can lose some at the very top and bottom). After the 8 reps, try to do 10 partial reps out of the bottom, curling up about 3-4 inches (¼ rep) from the stretched position.

DB Hammer: Do ~8 reps with a full range of motion, followed by ¼ reps out of the bottom for an additional 8 reps.



Sounds good brother. Nice, I think they're pretty good. I hadn't done them in a while and made a last minute decision to add them in.

Tonight would be HUGE!
Click to expand...

Going to add some of those in on Monday...

Going back to Chicago 3-1 would be sweet. No reason why they can't do it too. Any idea if Hossa is still out?
 
Day 52: CHEST

Goal for today's workout, as this is my last true day on this stack was to hit 300... GOT IT! In fact, most of my numbers went up today.

Bench Press:
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 5
250 x 5
270 x 5
295 x 5
305 x 4
315 x 2 - extra set just to see if there was anything left in the tank

Decline Bench (25lb plates under legs for slight decline):
210 x 8
230 x 8
245 x 8

Incline Dumbbell Press:
75 x 8
75 x 8
75 x 8
75 x 8

Incline Flys:
55 x 10
55 x 10
55 x 10
55 x 10 - extra set

**Cable Crossovers (slow negative):
60 x 7 x 12

Ladder Pushups: Burnout
Level 1 x 16 (lowest)
Level 2 x 12
Level 3 x 11
Level 4 x 8 (highest)
*10 seconds rest between sets - just enough time to raise the bar.

- I literally had nothing left by the time I got to my ladder pushups.

Muscle hardness, pump and strength felt through the roof. Focus was spot on. Everything felt great today.

LISS: 5km walk - moderate pace.

Rest day tomorrow.. Go Bruins!

...I will post a bit of a reflection over the next few days. Tomorrow starts my PCT. I was going to start a new log but figure I might as well just keep this one going as it just seems easier for everyone. I want to just thank you guys for pushing me hard, and hope you will continue to do so through my PCT phase.
 
Nice job dude! Grats on the PR!
 
breezy11 said:
No problem man.

1.5 cable curls: you do a full rep and then a half rep out of the bottom (stretched position). That counts as one rep.


1.25 Curls

Barbell: Do ~8 reps with a full range of motion (it doesn't have to be 100% full ROM though). When using a BB, I like to find a good range where tension stays high (you can lose some at the very top and bottom). After the 8 reps, try to do 10 partial reps out of the bottom, curling up about 3-4 inches (¼ rep) from the stretched position.

DB Hammer: Do ~8 reps with a full range of motion, followed by ¼ reps out of the bottom for an additional 8 reps.
Click to expand...

These sound fun... Thanks for the info!
 
Nice presses brother!
 
wasme said:
Day 52: CHEST

Bench Press:
305 x 4
315 x 2 - extra set just to see if there was anything left in the tank
Click to expand...


Congrats on hitting 300+ wasme! That's quite an accomplishment.

Too bad about last night's loss. That game was out of control lol.


RegisterJr said:
These sound fun... Thanks for the info!
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No problem man! Fun and painful would be a good way to describe them.
 
breezy11 said:
Congrats on hitting 300+ wasme! That's quite an accomplishment.

Too bad about last night's loss. That game was out of control lol.
Click to expand...


Thanks Breezy!

For a series where thus far there hasn't been much scoring, they both certainly let loose last night. Game 5 back in Chicago is going to be tough. But the B's will dig deep and pull it off!
 
PCT Day 2: Back / Traps


Dumbbell Deadstops:
90x8
90x8
95x8
95x8


MD Pullovers:
60x10
60x10
60x10
60x10


Wide Grip Lat Pulldown:
210x12
220x12
230x12
230x10


Seated Wide Cable Row:
150x8
150x8
150x8
150x8


Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
230x5
230x5


**Stretchers:
150x12x7


Upright Rows:
110x8
110x8
110x8
110x8 - extra set


**Shrugs (3 sec pause):
60x12x7


LISS: 30 minutes, 3.8mph / incline 4.0


First workout of PCT, yesterday was an off day. Felt strong but at the same time, mind was just not in the game.


Dosing:


Nolvadex: 20/20/10/10 @ bedtime
Formula-X: Before workout
Titanium: Upon Rising, Before workout, bedtime
Endsurge: 2 before workout, 4 bedtime
Versa 1: one before workout
Erase: 0/2/3/3/2
Vitamin C: 3 x 500mg dosed with titanium
Cycle Support: 4/4 (am/pm dosing)
 
wasme said:
PCT Day 2: Back / Traps


Dumbbell Deadstops:
90x8
90x8
95x8
95x8


MD Pullovers:
60x10
60x10
60x10
60x10


Wide Grip Lat Pulldown:
210x12
220x12
230x12
230x10


Seated Wide Cable Row:
150x8
150x8
150x8
150x8


Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
230x5
230x5


**Stretchers:
150x12x7


Upright Rows:
110x8
110x8
110x8
110x8 - extra set


**Shrugs (3 sec pause):
60x12x7


LISS: 30 minutes, 3.8mph / incline 4.0


First workout of PCT, yesterday was an off day. Felt strong but at the same time, mind was just not in the game.


Dosing:


Nolvadex: 20/20/10/10 @ bedtime
Formula-X: Before workout
Titanium: Upon Rising, Before workout, bedtime
Endsurge: 2 before workout, 4 bedtime
Versa 1: one before workout
Erase: 0/2/3/3/2
Vitamin C: 3 x 500mg dosed with titanium
Cycle Support: 4/4 (am/pm dosing)
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Good Lord brother, half the exercise you do I've never heard of. That's awesome. I just need to plan next weeks ex's after your logs. Lol

Good work again man!

P.S. A neighbor just joined AM and wants to learn some things.
Here's a good place to start, adambuf
 
RegisterJr said:
Good Lord brother, half the exercise you do I've never heard of. That's awesome. I just need to plan next weeks ex's after your logs. Lol

Good work again man!

P.S. A neighbor just joined AM and wants to learn some things.
Here's a good place to start, @Invalid Link Removed
Click to expand...

Hey bro. Thanks man. Most are built on Meadows Mountain Dog training.. if you youtube that you will find all kinds of great exercises.

Well hopefully adambuf drops by to say hello.
 
Doin work buddy!
 
Great, Day 1 of PCT kicks off with a bang.
Any particular reason that you chose Nolva over Clomid? And what do you think about running both?
Also, have you used endosurge before and does it work? I have a couple of bottles of endosurge turbo that I am either going to save or sell.

I apologize for the questions, just trying to soak up lots of knowledge.
 
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