Recomp with Epistane / Win50 / Trenazone

PCT Day 34: Legs

Warmup: 5km run through park (paved path)

Decided to change things slightly for the next 3 weeks till I go to NYC. Just going to make slight alterations on the fly each workout.

Band Good Mornings:
12
12
12

Leg Extensions: 30 seconds rest
140x10
140x10
140x10
140x10

Squats: * changed to 8x8 (30 second rests)
170x8
170x8
170x8
170x8
170x8
170x8
170x8
170x8

Hack Squats (3 second pause): 30 seconds rest
210x8
210x8
210x8

**Leg Extensions: 20 seconds rest
115x12x7

Stiff Leg Deadlift: 30 seconds rest
210x8
210x8
210x8
210x8

*Lying Leg Curls: 20 seconds rest
55x12x7

This workout actually ended up being gruelling. Shirt was drenched..but felt great.

Will add in 8km LISS in form of a fast paced walk this evening.
 
wasme said:
PCT Day 34: Legs

Warmup: 5km run through park (paved path)

Decided to change things slightly for the next 3 weeks till I go to NYC. Just going to make slight alterations on the fly each workout.

Band Good Mornings:
12
12
12

Leg Extensions: 30 seconds rest
140x10
140x10
140x10
140x10

Squats: * changed to 8x8 (30 second rests)
170x8
170x8
170x8
170x8
170x8
170x8
170x8
170x8

Hack Squats (3 second pause): 30 seconds rest
210x8
210x8
210x8

**Leg Extensions: 20 seconds rest
115x12x7

Stiff Leg Deadlift: 30 seconds rest
210x8
210x8
210x8
210x8

*Lying Leg Curls: 20 seconds rest
55x12x7

This workout actually ended up being gruelling. Shirt was drenched..but felt great.

Will add in 8km LISS in form of a fast paced walk this evening.
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You're AVI says it all about this leg workout bro! That volume had to have had you crawling out of the gym! Nice work
 
Mr consistent. I admire your dedication.
I like the change.
I am going to do 8x8 or go lighter and do 10x10 on squats next time. I just can't can't get the weight on for squats, hips won't take it.

How far apart are your feet for stiff leg deads?
 
drewsicle3210 said:
Mr consistent. I admire your dedication.
I like the change.
I am going to do 8x8 or go lighter and do 10x10 on squats next time. I just can't can't get the weight on for squats, hips won't take it.

How far apart are your feet for stiff leg deads?
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Thanks bro... About shoulder width
 
A romanian deadlift is the same as a stiff leg deadlift.

Legs are straight (but in actuality I use a very light bend at the knee)

My starting position is weight the weight across my pelvis and I shift my hips back creating the bend.. arms/legs position does not change. Barbell touches the ground and then I come back up. I try to make the negative part of the exercise slower.

Hope that helps.
 
Awesome leg work wasme. That's a lot of squats...have fun walking tomorrow.
 
breezy11 said:
Awesome leg work wasme. That's a lot of squats...have fun walking tomorrow.
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Thanks Breezy.. I got to work this morning and always go up the stairs as I am on the 7th floor of my building. 4-7 was hell... I am not even going to bother going out for a coffee today - as I don't want to come up again lol
 
Need to come down south hommie and visit the hell pit of bama!! Roll damn tide!

wasme said:
Thanks Pack. Really need to change it up though as I am getting bored. Going to NYC in 3 weeks.. so even something to fill in till then, as those 3 nights in NYC will serve as my deload.
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PCT Day 35: CHEST

Warmup: 5km run


Bench Press: 45 seconds rest
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
210 x 6
210 x 4 - load became too much

Decline Bench (25lb plates under legs for slight decline): 45 seconds rest
210 x 8
240 x 8
240 x 7

Incline Dumbbell Press: 45 seconds rest
75 x 8
75 x 6
75 x 5

Incline Flys: 30 seconds rest
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative): 20 seconds rest to stretch/flex
60 x 7 x 10

Getting in the habit of adding an 8km fast pace walk in the evenings.
 
wasme said:
PCT Day 35: CHEST

Warmup: 5km run


Bench Press: 45 seconds rest
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
210 x 6
210 x 4 - load became too much

Decline Bench (25lb plates under legs for slight decline): 45 seconds rest
210 x 8
240 x 8
240 x 7

Incline Dumbbell Press: 45 seconds rest
75 x 8
75 x 6
75 x 5

Incline Flys: 30 seconds rest
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative): 20 seconds rest to stretch/flex
60 x 7 x 10

Getting in the habit of adding an 8km fast pace walk in the evenings.
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How's the BF %? You should be cutting up quite nicely, based on your routine. I ended up taking a rest today, but I am giving your 8x8 a shot on squats tomorrow
 
I havent measured but I have a 30lbs to shed and taking it slow and easy to hold muscle.. But I'll get there!
 
PCT Day 37: Back / Traps


Solid workout this morning. Consistant numbers. Strength is holding as I am winding this down.

Warmup: 5km Run. I am finding my runs are better than I can remember.


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers:
70x10
70x10
70x10
70x10

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
220x5
220x5

**Stretchers: put a chair infront of machine to put me back further - which really increased the stretch.
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause): add 5 lbs.
65x12x7

This evening will be adding in an 8km fast paced walk.
 
This has definitely proven to be a successful cycle. Your PCT was perfect for keeping gains. I am more likely to try winny in the future. Epistane for sure. Don't know about trenazone though. How does that compare to trenbolone?
 
drewsicle3210 said:
This has definitely proven to be a successful cycle. Your PCT was perfect for keeping gains. I am more likely to try winny in the future. Epistane for sure. Don't know about trenazone though. How does that compare to trenbolone?
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I would have to agree. My next will either be HDROL or MStenRx. I think the only thing I did wrong was stacking the first time, as I really don't know which compound gave me the bp issues.

Trenazone vs Trenbolone, this I am not so sure. Sorry.
 
wasme said:
I would have to agree. My next will either be HDROL or MStenRx. I think the only thing I did wrong was stacking the first time, as I really don't know which compound gave me the bp issues.

Trenazone vs Trenbolone, this I am not so sure. Sorry.
Click to expand...

HDROL is intriguing
 
drewsicle3210 said:
HDROL is intriguing
Click to expand...

HDROL + STANO should be a good stack.


Looks like I am going to try out PHAT training system for the next 2 weeks before I head to NYC for a few days. If I get a feel for it in the next two weeks then I will run it for a while and see what I can get from it.
 
wasme said:
Thanks 804.. I have actually never done pics... I should, and at some point will. Want to lean out a little more first...
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I feel you man! I was extremely embarrassed when I posted my before and after pic for my cut.. LOL

Either way, we're all here for the same reason. To learn as much as we can to better ourselves, and others with common interest!

drewsicle3210 said:
HDROL is intriguing
Click to expand...

I'm very intrigued by PH's in general.. I just cant get myself to look into them deep enough.. Guess I'm honestly scared.. :/
 
804 said:
I feel you man! I was extremely embarrassed when I posted my before and after pic for my cut.. LOL

Either way, we're all here for the same reason. To learn as much as we can to better ourselves, and others with common interest!



I'm very intrigued by PH's in general.. I just cant get myself to look into them deep enough.. Guess I'm honestly scared.. :/
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Dude I am coming from a much worse place.. 5.5 years ago I was 365, and got to 195 in 10 months.... so sitting at 227 still isnt pretty lol... I'll get there though.


Can be scary, but there is something 'easy' about poppin a pill - perhaps that is the scary part!
 
wasme said:
Dude I am coming from a much worse place.. 5.5 years ago I was 365, and got to 195 in 10 months.... so sitting at 227 still isnt pretty lol... I'll get there though.
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Damn bro, that's amazing! I didn't know your background! I'm sure you're loving life now! I understand, somewhat. I started from 245lbs going into college... never lifted in my life with a huge gut and practically no muscle.. 4.5 years later I'm here! I hate the fact that I have so much stretched skin that won't get tighter where I want it.. But either way, This will be the lifestyle I live for the rest of my life! I'm loving every minute of it!

wasme said:
Can be scary, but there is something 'easy' about poppin a pill - perhaps that is the scary part!
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Yes, EXACTLY!
 
804 said:
Damn bro, that's amazing! I didn't know your background! I'm sure you're loving life now! I understand, somewhat. I started from 245lbs going into college... never lifted in my life with a huge gut and practically no muscle.. 4.5 years later I'm here! I hate the fact that I have so much stretched skin that won't get tighter where I want it.. But either way, This will be the lifestyle I live for the rest of my life! I'm loving every minute of it!



Yes, EXACTLY!
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...Agree, this liftestyle will continue for me. About the stretched skin. I understand that completely. Add 120lbs of skin to that... ANyways in a way better place now..
 
Bro you have one of the sickest back workouts I know of. I saw 200 plus on wide grip pulldowns lol I barley handle 110 at best!!
 
PCT: Day 38

Well today I embarked on a new routine. Layne Norton's P.H.A.T. Training. I am heading on vacation for 3 nights in 2 weeks so figured I would give this a 2 week trial run to see if I get a good feel for it.

Basically this is what I have come up with:

Day 1 - Upper Body Power
3x3-5 Bent Over Row
3x6-10 Pulldowns
3x6-10 Palms Facing Pulldowns
3x3-5 Bench Press
3x6-10 Flat Dumbbell Press
3x6-10 Shoulder Press
3x6-10 EzBar Curls
3x6-10 CloseGrip Bench

Day 2 - Lower Body Power
3x3-5 Squats
2x6-10 Hack Squats
3x6-10 Leg Extensions
3x5-8 Stiff Leg Deadlifts
3x6-10 Leg Curls
4x10 Calf Raises / 4x25 Crunches

Day 4- Back & Shoulders Hypertrophy
6x3 Bent Over Row Speed (70% of Day 1)
3x8-12 Pulldowns
3x8-12 Seated Rows
2x12-15 Dumbbell Rows
2x15-20 Close Grip Pulldowns
2x12-15 Seated Dumbbell Press
2x12-15 Upright Rows
3x12-20 Lateral Raises

Day 5 - Lower Body Hypertrophy
6x3 Speed Squats (70% of max)
3x8-12 Hack Squats
5x15-20 Leg Extensions
3x8-12 Romanian Deadlift (just below knee)
4x15-20 Leg Curls
6x15 Calf Raises (2/2/2 Toe Position)
6x25 Crunches

Day 6 - Chest & Arms Hypertrophy
6x3 Speed Bench Press (70%)
3x8-12 Incline Dumbbell Press
3x12-15 Hammer Dumbbell Bench
2x15-20 Incline Flies
3x8-12 Preacher Curls
2x12-15 Concentration Curls
2x15-20 Spider Curls
3x8-12 Overhead Tricep Extension
3x12-15 Rope Pushdowns
3x15-20 Vbar Pushdowns

I will still try to continue with my 2 a day cardio sessions.

------------------------------------------------------------------------------------------------------------

Day 1 went well... started my day off with a 6km run through the park.

Bent Over Row - 90 seconds rest
2 warmup sets x 120
165x5
165x5
180x5

- I will admit my numbers here are kinda low but with lower back issues (surgery) I easily can put it out.

Lat Pulldowns - 60 seconds rest
200x10
210x10
220x10

Palms Facing Close Grip Pulldowns - 60 seconds rest
220x10
220x10
220x8

Bench Press - 90 seconds rest
2 warmup sets x 205
255x5
275x5
285x3

Flat Dumbbell Press - 60 seconds rest
70x10
70x8
70x6

- Was starting to feel drained on that last set

Barbell Shoulder Press
2 warmup sets x 120
165x8
165x8
165x8

EzBar Curls
100x10
100x8
100x8

CloseGrip Bench
145x10
145x10
155x10

All in all a great first workout. Will be adding an 8km walk this evening. Have a great day guys..
 
Caught up and still here brother!
 
PCT Day 39: (Yesterday)

Warmup: 5km Run

Day 2 - Lower Body Power

Squats
3 Warmup Sets x 180
260x5
260x5
260x5

Hack Squats
220x10
220x10

Leg Extensions
140x10
140x10
140x10

Stiff Leg Deadlifts
190x8
190x7
190x7

Leg Curls
60x10
70x10
80x10

Calf Raises / Crunches - first time doing calves since 'pulling' my calf so going light
120x10 / 25
120x10 / 25
120x10 / 25
120x10 / 25

Later in the day: 10km fast paced walked.
 
Today is a scheduled day off, but will be either running or walking this evening. I actually work early all week so hoping to get a run in most mornings (I did not drag my ass out of bed at 5 this morning), lift after work, and in the evening add in 8km walk.

I was going to end the log over the weekend, but figure I might as well run it out till my trip to see how the P.H.A.T. goes for two weeks. Once back I will be starting a new log (sponsored from Finaflex, using BCAA-SAA and G8). This will be the perfect 'off everything' recovery.

My current supplements for the last two weeks are:

Alphamine/AlphaT2 (old version) dosed 2scoops+2caps am/pm,
Erase 1/1/1,
Titanium 1/1/1,
Formula X 1 scoop upon rising
Anabolic Pump 1/1 before carb meals (this week I will be adding in a dose before my workout to see what I notice.

Preworkouts: Enhanced, Condense and when it arrives High Volume.

Side note: Really enjoyed my first experience with Versa 1. And think it played a role in keeping my gains/strength for the first 4 weeks of pct.
 
PCT: Day 41

Warmup: 5km run (all kinds of cramps in my sides while running today - but this seems to be the norm after work, perhaps from food/water all day)

Back & Shoulders Hypertrophy

Bent Over Row Speed (70% of Day 1)
155x3
155x3
155x3
155x3
155x3
155x3

I am not sure I really get the point of the above. Found it relatively 'easy' because the load was only 3 reps. Perhaps not heavy enough, but was for speed.

Pulldowns
210x12
220x12
220x9

Seated Rows
140x12
140x11
140x9

Dumbbell Rows
70x15/15
70x15/12+rest+3

Stretchers
120x20
120x20

Close Grip Pulldowns
180x17
180x16

- really started to wear out from all these high reps

Seated Dumbbell Press
40x15
45x15

Upright Rows
80x15
80x15

Lateral Raises
20x20
20x14 + 15x6
20x11 + 15x9

- I was so burnt by this point.

- 8km LISS session in about 30 minutes.
 
Def agreed volume is always sick with this beast and awesome power!! BTW brother here you go!!

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That volume is insane. 120-20 on stretchers? Pump city I bet lol
 
Danb2285 said:
That volume is insane. 120-20 on stretchers? Pump city I bet lol
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My lats were on fire.. felt great though.

I know it is way to early to make a decision, but already I feel I like FST7 style better. But will give it 2 weeks to get a better feel for this. Of course, I still need to do some full on MD style training...
 
Nice workout bro! Great pulldowns!

Do you prefer high rep stretchers over a higher weight?
 
PCT Day 42

Warmup: 5km Run

Lower Body Hypertrophy

Speed Squats (70% of max)
205x3
205x3
205x3
225x3
225x3
225x3

- Again I am not sure I totally understand the reasoning behind the first 'speed' exercise. The rep load seems to low, but if it were higher, or the weight was higher I suppose there would be no speed. I know that makes no sense, but hopefully someone gets what I am trying to say lol. I just typed all this out once and the damn power went off... nice!

Hack Squats
205x12
205x12
205x12

Leg Extensions
90x20
90x20
100x20
100x20
100x20 - had to pause at 13/15/18 to push to 20

Romanian Deadlift (just below knee)
160x12
160x12
170x10

Leg Curls
55x20
55x20
55x18
55x15

Calf Raises (2 sets toes in, 2 out, 2 straight) ss with Crunches
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25

LISS: 8km in the pouring rain.. everything soaked.. gave some pretty crazy resistance actually...


6x25 Crunches
 
wasme said:
PCT Day 42

Warmup: 5km Run

Lower Body Hypertrophy

Speed Squats (70% of max)
205x3
205x3
205x3
225x3
225x3
225x3

- Again I am not sure I totally understand the reasoning behind the first 'speed' exercise. The rep load seems to low, but if it were higher, or the weight was higher I suppose there would be no speed. I know that makes no sense, but hopefully someone gets what I am trying to say lol. I just typed all this out once and the damn power went off... nice!

Hack Squats
205x12
205x12
205x12

Leg Extensions
90x20
90x20
100x20
100x20
100x20 - had to pause at 13/15/18 to push to 20

Romanian Deadlift (just below knee)
160x12
160x12
170x10

Leg Curls
55x20
55x20
55x18
55x15

Calf Raises (2 sets toes in, 2 out, 2 straight) ss with Crunches
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25
140x15 / 25

LISS: 8km in the pouring rain.. everything soaked.. gave some pretty crazy resistance actually...

6x25 Crunches
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Solid session wasme. The speed work on hypertrophy days is to help develop explosiveness. You want to apply maximum force and focus on moving the weight through the concentric phase of the lift as fast as possible. Working on explosiveness should be beneficial for your power days when you add some weight.
 
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