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Recomp with Epistane / Win50 / Trenazone

Great stuff in here! The crappy weather seems to be everywhere. I thought we were leaving it behind in Alabama, but here it still is in Michigan


Sent from my iPhone while
 
Nah man I'm here in Bama been here my entire 33 yrs of living lol and I haven't seen this much rain in one year as we have had this yr. It's insane!

drewsicle3210 said:
Great stuff in here! The crappy weather seems to be everywhere. I thought we were leaving it behind in Alabama, but here it still is in Michigan


Sent from my iPhone while
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breezy11 said:
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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Thanks man. So would I try to add weight or stick at the 70%.
 
drewsicle3210 said:
Great stuff in here! The crappy weather seems to be everywhere. I thought we were leaving it behind in Alabama, but here it still is in Michigan


Sent from my iPhone while
Click to expand...

Thanks bro... ya this rain is really starting to piss me off lol. Supposed to clear up today though for a few days.
 
wasme said:
Thanks man. So would I try to add weight or stick at the 70%.
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No problem man. If you can't accelerate through the entire concentric movement explosively, you'll know that it's too much weight. I don't know the details of PHAT, but would personally try to stick with whatever's recommended.
 
breezy11 said:
No problem man. If you can't accelerate through the entire concentric movement explosively, you'll know that it's too much weight. I don't know the details of PHAT, but would personally try to stick with whatever's recommended.
Click to expand...

Thanks again Breezy, will definitely do so.
 
Well today marks the end of PCT. Was an excellent ride!

I will keep this log going till I head to NYC, as it will serve as motivation to test PHAT out good. Upon my return I will be starting G8/BCAA-SAA from Finaflex (sponsored log). I do not imagine I will have the products before I head out as it always takes longer to ship to Canada.

6am: 5km run - in the rain of course

Chest & Arms Hypertrophy

Speed Bench Press (70%) - Rest 1 minute
205x3
205x3
205x3
225x3
225x3
225x3

- lowered bar slowly, pause at the bottom and explosive push to the top.

Incline Dumbbell Press - Rest 45 sec
60x12
60x10
60x8

Hammer Dumbbell Bench
50x15
50x12
50x10

Incline Flies
40x20
40x15 - had to pause at 12 then start again

Preacher Curls
90x12
90x11
90x11

Concentration Curls
30x15/15
30x12/13

Spider Curls
55x20
55x20 - pause at 13, 18, 19

Overhead Tricep Extension
100x12
100x12
100x12

Rope Pushdowns
90x15
90x15
90x15

Vbar Pushdowns
90x20
100x20 - pause on 18


LISS: 8km fast pace walk.

- Excellent workout, my arm pump was insane. I would have to say one of the most painful pumps I have experienced. Curious if I had of been using MaxPUMP or High Volume.
 
Nice workout and great log, Wasme. Look forward to your next one!
 
I love chest tri combo it's my fav besides back and bi's. Solid lifts and again with that crazy ass volume!!
 
Power Day 1: Upper Body

Warmup: 5km run

Dosed 2 scoops Alphamine + 1 scoop Enhanced prior to this workout.. solid combo indeed.

Bent Over Row - 90 seconds rest
2 warmup sets x 120
165x5
175x5
185x5

- Really feel this exercise in my lower back. Could I be rounding my back. I would say im using 45 degree bend.

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

Palms Facing Close Grip Pulldowns - 60 seconds rest
200x10
210x10
220x10

Bench Press - 90 seconds rest
2 warmup sets x 205
255x5
275x5
285x3
225x5

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

Barbell Shoulder Press
2 warmup sets x 120
165x10
165x10
165x8

EzBar Curls superset with *Facepulls (added this in)
100x10 / 100x10
100x10 / 100x10
100x8 / 100x10

CloseGrip Bench superset with *Machine Flies (added this in)
165x10 / 100x10
165x10 / 100x10
165x8 / 100x10

Great workout this morning. Starting to get more of a feel for this protocol.

LISS: 8km walk

Had dinner out at the Keg Steakhouse last night, was delicious but with sides/bread and so on not the best for my diet. Did take two anabolic pump caps before going though.

Going to a family bbq this afternoon. Going to really try to keep my eating on the cleaner side.
 
Great stuff bro!! An excellent log. Be sure to post a link to the other one in here so we can follow


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Awesome log wasme! Good detail the whole way through. You show a lot more dedication than me ill always skip on cardio if its raining lol.
 
Great job wasme. Consistent as always and crazy details and dedication. Was able to get insight into your PH run and your PCT. I bet you look like a beast right now.

Will try to check in as much as I can when possible.
 
fumoney said:
Great job wasme. Consistent as always and crazy details and dedication. Was able to get insight into your PH run and your PCT. I bet you look like a beast right now.

Will try to check in as much as I can when possible.
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Hey brotha!! Whats up? Are you running any logs right now?
 
drewsicle3210 said:
Hey brotha!! Whats up? Are you running any logs right now?
Click to expand...

I am going to run few things but no logging. Don't feel like I can consistently log at the moment. Just hanging around right now.
 
Lukef2000 said:
Awesome log wasme! Good detail the whole way through. You show a lot more dedication than me ill always skip on cardio if its raining lol.
Click to expand...

Thanks Luke. Funny enough, I kinda like running in the rain. Walking is a different story but running is kinda fun.
 
fumoney said:
Great job wasme. Consistent as always and crazy details and dedication. Was able to get insight into your PH run and your PCT. I bet you look like a beast right now.

Will try to check in as much as I can when possible.
Click to expand...

Still trying to lean out.. but got some decent mass out of the experience. Looking forward to my next one. Hdrol / Stano or MstenRX I think.

Good to hear from you FU!
 
Late getting this up. Got up this morning and had a great run, further than I have been going lately as well. Then hits my weights and got some good numbers. Legs were pretty fried. Later in the day added a 7km LISS session. Was pretty exhausted by the end of it.

Warmup: 6.5km Run

Day 2 - Lower Body Power

Squats
3 Warmup Sets x 180
240x5
260x5
280x5

Hack Squats
220x10
230x10

Leg Extensions
140x10
140x10
140x10

Stiff Leg Deadlifts
190x8
190x8
190x7

Leg Curls
60x10
70x10
85x10

Calf Raises / Crunches
180x10 / 25
180x10 / 25
180x10 / 25
180x10 / 25

Later in the day: 7km fast paced walked with wife.
 
Stiff leg and Romanian are the same, right?
 
Wasme awesome leg day brother. I haven't done stiff leg is so long. Im prone to using the Trap bar. I hit 505 in 12th grade on trap bar. I'd like to see where I can go this year. I've been feeling weird lately. Like really lethargic.
 
packers6211 said:
Wasme awesome leg day brother. I haven't done stiff leg is so long. Im prone to using the Trap bar. I hit 505 in 12th grade on trap bar. I'd like to see where I can go this year. I've been feeling weird lately. Like really lethargic.
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You are probably feeling lethargic from Reaper.
 
wasme said:
Pretty much yes. There seem to be different schools of thought. I keep seeing Stiff Leg being done - to the floor; and Romanian to just under the knee and then back up.
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Ah. I've always done them to the floor or at a deficit. I just wanted to see if there was another exercise I hadn't heard of...
 
Yesterday was a day off.

Made it a cardio day.. 8km run around 8am and 8km walk at 8pm.



Day 4: Back & Shoulders Hypertrophy

Warmup: 5km run

Bent Over Row Speed (70% of Day 1)
155x3
155x3
155x3
155x3
170x3
170x3

Pulldowns
210x12
220x12
220x10

Seated Rows
140x12
140x11
140x10

Dumbbell Rows
70x15/15
70x15/12+rest+3 (same as last week)

Stretchers
120x20
120x20

Close Grip Pulldowns
180x15
180x15

Seated Dumbbell Press
45x15
45x12

Upright Rows superset with face pulls
90x12 / 110x10
90x11 / 110x10

Lateral Raises
20x20
20x20
20x15



- 8km LISS session will be added this evening.

Starting to get a better feel for this style of work out. And actually starting to enjoy it.
 
RegisterJr said:
Ah. I've always done them to the floor or at a deficit. I just wanted to see if there was another exercise I hadn't heard of...
Click to expand...

Ya, I am going to start doing them from deficit after my holidays (a little afraid to f my back before I go lol)
 
Nice session wasme. Good to see that you're starting to get comfortable with the new program.
 
wasme said:
Pretty much yes. There seem to be different schools of thought. I keep seeing Stiff Leg being done - to the floor; and Romanian to just under the knee and then back up.
Click to expand...

This is what I thought, which begs the question, how do you do Romanian deads from a deficit if you only go to mid shin and back up?
I guess it would be stiff leg deads from deficit, and romanian deads are about equal to rack pulls, except you don't set the weight down
 
Nice work in here big guy
 
drewsicle3210 said:
This is what I thought, which begs the question, how do you do Romanian deads from a deficit if you only go to mid shin and back up?
I guess it would be stiff leg deads from deficit, and romanian deads are about equal to rack pulls, except you don't set the weight down
Click to expand...

I am thinking you are right on that one. But many schools of thought seem to have SLDL and Romanian's as the same thing.
 
Warmup: 5km Run

Lower Body Hypertrophy

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

- Getting more and more of a feel for this now. Very slowly lower to just below parallel, and the exploding up.

Hack Squats
205x12
215x10
215x10

Leg Extensions
100x20
100x20
100x20
100x20
100x20

- last 2 sets here got a little wearing, but was able to push through.

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

Leg Curls
55x20
55x17
55x20
55x20

Calf Raises (2 sets toes in, 2 out, 2 straight) ss with Crunches
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25

LISS: 8km this evening.. Will help stretch things back out, as at the moment my legs are wrecked.
 
Uh man love this new set up you got going and wicked leg day my brother. I'd be useless after that!
 
wasme said:
Warmup: 5km Run

Lower Body Hypertrophy

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

- Getting more and more of a feel for this now. Very slowly lower to just below parallel, and the exploding up.

Hack Squats
205x12
215x10
215x10

Leg Extensions
100x20
100x20
100x20
100x20
100x20

- last 2 sets here got a little wearing, but was able to push through.

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

Leg Curls
55x20
55x17
55x20
55x20

Calf Raises (2 sets toes in, 2 out, 2 straight) ss with Crunches
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25
160x15 / 25

LISS: 8km this evening.. Will help stretch things back out, as at the moment my legs are wrecked.
Click to expand...

Great job Canadian brother, still destroying it. I love the volume
 
packers6211 said:
Uh man love this new set up you got going and wicked leg day my brother. I'd be useless after that!
Click to expand...

Thanks, this mornings workout (Chest/Arms) finishes off my second run through the workout. I am going to keep going with it as I am starting to really enjoy it.

804 said:
Nice leg day wasme. I'm in pain just reading it
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Thanks man, legs are very sore today.. and from this mornings - arms are feeling all balloon like - not necessarily in a good way lol

drewsicle3210 said:
Great job Canadian brother, still destroying it. I love the volume
Click to expand...

Thanks man! The high rep days are great for a crazy pump.
 
Today marks the end of the 2nd week on this routine. Starting to really enjoy it. The pump on hypotrophy days is pretty sick. I have 2 power days over the weekend, then off to NYC for 3 nights. Will be starting a new log with my sponsored Finaflex products on Friday of next week. Will post up the URL when I get it ready.

Warmup: 5km run - with very sore legs

Chest & Arms Hypertrophy

Speed Bench Press (70%) - Rest 1 minute
205x3
205x3
205x3
225x3
225x3
225x3 - less explosive

- lowered bar slowly, pause at the bottom and explosive push to the top.

Incline Dumbbell Press - Rest 45 sec
60x12
60x11
60x9

Hammer Dumbbell Bench
50x15
50x13
50x12

Incline Flies
40x17
40x15

Preacher Curls
90x12
90x12
90x12

Concentration Curls
30x15/15
30x12/12

Spider Curls
55x20
55x20 - pause at 17

Overhead Tricep Extension
100x12
100x12
100x12

Rope Pushdowns
90x15
90x15
90x15

Vbar Pushdowns
100x20
100x20
100x18


Will be putting in another cardio session this evening - LISS: 8km fast pace walk.
 
Nice work wasme. You're getting me interested in possibly giving PHAT a try.
 
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