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Pistol+Osta+S4 = Swoll?

Damn... just looked it up. Stuff sounds awesome. Still gotta research a bit more, but I'm definitely trying it eventually. Probably going to continue with my periodization workout for now because I'm seeing great progress. After I finish and max out, I may switch to the german training
 
Day 30

Workout: back/ bis

Bent over row: 135 x 9, 8, 7
Chin ups: 10, 8, 6
DB rows: 55 x 8, 8, 8
Face pulls: 110 x 10, 8, 8

Ez bar curls: 60 x 8, 7, 7
Concentration curls: 30 x 6, 25 x 7, 25 x 6

Bis were burnt out by the end. Had a wicked pump goin tho and was lookin good in the mirrors.
 
I think you'd like it; id run it for about a month at a time, it's great to prevent injury bc the weights you lift are low.

pistol345 said:
Damn... just looked it up. Stuff sounds awesome. Still gotta research a bit more, but I'm definitely trying it eventually. Probably going to continue with my periodization workout for now because I'm seeing great progress. After I finish and max out, I may switch to the german training
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Also, the key to GVT is figuring out the correct weight to lift. You want a weight where you'll struggle to get 10 x 10 at but will get close. For you I think you'd be looking at a setup like:

Chest:
Bench press 10 x 10 at 95-115 lb
Incline db 10 x 10 at 45 lb

Legs:
Squat: 10x10 at 135-155
Deadlift: 10x10 at 135-155

Back:
Bent over bb row 10x10 at 95-105
Pull-up 10x10 (use bands if necessary)

Arms:
Ez curl 10x10 at 40-45
Skulls 10x10 at 40-45

Shoulders:
Db overhead press 10x10 at 35-40
Lat/front raise supersets with 15-20 lb (5 each)
 
Couple more things:

1) you're gonna feel like this workout is a joke for the first few sets. You'll be like "how am I ever going to grow with this weak ass sht?" However, after sets 4-5 it'll start to feel hard and by sets 8-9 you'll hate all things german.

2) make sure you maintain strict form and stick to the 60 sec rest intervals and 4030 tempo. It's very tempting to let your form break down, rest longer, or do faster reps, don't let yourself if you want to get the most out of the workout.

3) the weights I put above are estimates, if they're too heavy or too light, adjust accordingly.

4) you have to check your ego at the door with this workout bc the weight is really low relative to what you're lifting. However, if you think about it, 100 reps at 115 lb for bench press is 11500 lb lifted in 20 minutes. 175 x 8 x 3 is only 4200.
 
Mystere3 said:
Couple more things:

1) you're gonna feel like this workout is a joke for the first few sets. You'll be like "how am I ever going to grow with this weak ass sht?" However, after sets 4-5 it'll start to feel hard and by sets 8-9 you'll hate all things german.

2) make sure you maintain strict form and stick to the 60 sec rest intervals and 4030 tempo. It's very tempting to let your form break down, rest longer, or do faster reps, don't let yourself if you want to get the most out of the workout.

3) the weights I put above are estimates, if they're too heavy or too light, adjust accordingly.

4) you have to check your ego at the door with this workout bc the weight is really low relative to what you're lifting. However, if you think about it, 100 reps at 115 lb for bench press is 11500 lb lifted in 20 minutes. 175 x 8 x 3 is only 4200.
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Okay thanks for all the info. So I would only do one of the exercises per body part right? So just flat bench or incline, but not both?

And yea, I can check my ego with this kind of thing. Sounds awesome
 
I'd do both. It'll take about 20 min to do each exercise, give yourself about 5 min rest in between exercises, for a total gym time of about 45 min.

GVT is among the most efficient programs out there bc you do a ton of weight in minimal time.

pistol345 said:
Okay thanks for all the info. So I would only do one of the exercises per body part right? So just flat bench or incline, but not both?

And yea, I can check my ego with this kind of thing. Sounds awesome
Click to expand...
 
Mystere3 said:
I'd do both. It'll take about 20 min to do each exercise, give yourself about 5 min rest in between exercises, for a total gym time of about 45 min.

GVT is among the most efficient programs out there bc you do a ton of weight in minimal time.
Click to expand...

Oh okay. Good deal. Can't wait to try it
 
Day 33 (yesterday)

Workout: legs

Squats: 225 x 10!, 9, 9, 7, 7, 6
Leg press: 405 x 9, 8, 8
Leg extensions: 130 x 10, 8, 7 (drop set with 80 til failure)
Leg curls: 130 x 9, 8, 7 (drop set with 80 til failure)

Solid workout today. 10 reps squatting 225 was good.
 
Day 35

Workout: shoulders/ calves

Military press: 115 x 12, 10, 8 (shoulders were hurting so I didn't go with 135 today)

Lateral db raises: 17.5s x 10, 9, 8, 8, (15s x 8, 7)

Reverse db flys: 15s x 10, 8, 8

Seated calf raises: 2 plates x 15, 14, 12

Smith machine calf raises: 225 x 10, 9, 9

Decent workout but I definitely felt some pain in my shoulders. I think this happened last year when I started going heavier too. Not sure what to do about it
 
Day 37

Woke up with both my shoulders aching pretty bad. My bed is pretty firm tho so I think I just slept funny. Its a different kind of pain than my workout pain.
I missed ouut on some sleep last week so I slept in the last 3 days straight (skipped class today). Felt good, but pretty groggy at the gym. Wanted to lift 185 on bench but wanted to make sure it was pain free.

Workout: chest/ tris

Bench: 185 x 8!, 7, 6 (no spotter today, but I coulda hit 9 reps on my first set) all pain free

Incline: 135 x 9, 7, 7

Decline: 155 x 9, 8, 7

Close grip: 135 x 7, 115 x 8, 7

Db kickbacks: 15s x 9, 7, 7

Not too shabby. Went soft on tris today.
 
Also... weighed in (with shoes on) at 190. That's definitely an improvement from a few months ago where I would weigh in at 180 with shoes on. I'm probably like 187 without shoes.

Here's a little progress pic. Managing to stay fairly lean

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Day 38

Going to avoid exercises that hurt my shoulders from now on

Workout: back/ bis

DB rows: 60 x 9, 9, 8, 7, 7, 7

Lying DB pullovers?: 50 x 10, 10, 9

Reverse flys: 17.5s x 10, 9, 9

BB curls: 70 x 8, 7, 7

Across the body curls: 25s x 10, 9, 7 (drop set with 20s til failure)

Don't feel like I worked my back very well but my biceps felt great. I was having really hard contractions for those last sets. Arms were looking awesome in the mirror. Not big, but... shapely
 
Day 39

Taking the day off from the gym because of school/ work. I'm starting to debate when to start my pct. I'm going home for spring break next week, so I'm trying to decide which supps I'll need with me (flying home).
It would be easiest to start when I get back from break, but I also want to stay on track with my cutting in april. Decisions, decisions....
I'm thinking it'll be easiest to start when I get back and try to keep calories up for another month to solidify my gains.
Then prolly cut natty for a month, then s4/ osta again for 6-8 weeks. Thoughts?
 
You only need a month break between osta/s4 cycles but take longer if you want. No interest in PHs? Seems like you got good results from osta tho.
 
Mystere3 said:
You only need a month break between osta/s4 cycles but take longer if you want. No interest in PHs? Seems like you got good results from osta tho.
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I actually have a cycle's worth of helladrol, but I'm not sure when I want to use it. Hella works wonders but kills my libido and I plan on banging this summer. I like how easy sarms are on my system. Feels like I'm not taking anything. And I can drink while on sarms. Don't want to if I'm on phs
 
Been outta the gym for a few days. It's been crazy between work and school. I just got back to my hometown. I'm gonna go ahead and start pct. I didn't bring creatine and beta alanine with me, but I brought daa and zma. Gettin back into the gym tomorrow
 
Don't worry guys. I'm still alive. haha. Been running wild for Spring Break.

I definitely had a cheat week diet wise. I went out to eat a bunch of times and got drunk like 4 times. Still hit the gym hard like 3 times, and played basketball twice for a couple hours each.

I've been slackin on my DAA and ZMA PCT. I forgot to take my caps most days. Bout to hop on a plane back to school then I'll lock down on my routine again.

I'll keep you updated
 
Yesterday

Couldn't get to a squat rack because the gym was packed. I did what I could

Workout: legs

Leg press: 495 x 8, 8, 7, 6, 405 x 9, 8
Leg extensions: 130 x 11, 10, 9, 9 (drop set with 90 to failure)
Leg curls: 130 x 9, 8, 8

Pretty mediocre workout. I felt really groggy and didn't want to hit the gym at all, so it wasn't too bad. Definitely wanted to squat 245 for 8, so I guess that'll be next week
 
The other night when I was partying, my friend insisted on arm wrestling me in front of everybody. I refused and refused then finally agreed to do it left handed. I beat him, but screwed my arm up in the process. Every time I arm wrestle I get a weird pain in my arm for like a week. It happened again...

I've been able to feel the ache, but it wasn't very bad so I tried to lift. After my first set of bench, I couldn't lift anymore. I tried switching to DB and that was worse. Tried flys, but that killed too.

Workout: chest/ tris

BB bench: 185 x 10 (PR!), 6
DB flys: 35s x 9, 7

That's all I could do. Pissed that I couldn't complete my workout but I did manage to set a PR. Whatever, might have to lay off the gym for a few more days. Bummer
 
Mystere3 said:
Yeah don't do that, it's actually really easy to get hurt.
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Agreed. Would it make any sense to go and workout my good arm? It should only be for like a week so I'm not going to get all lopsided or something. I just figured it would keep me in an anabolic state. Idk
 
RH2012 said:
this may be the one you're talking about.
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Must have left the 7 off the end.

Apparently I have to sign up for that site to view anymore posts. Gotta do that from my computer. I'll look into it tho. Thanks guys
 
Yea, I've still been away from the gym resting my shoulder. My job involves heavy lifting sometimes so I've aggravated it a few times, but I've tried to take it easy. Might at least go workout calves or something.
 
Hit legs again yesterday

Squats: 245 x 8, 7, 6

Reverse smith lunges?: 135 x 8, 7, 7

Leg press: 405 x 8, 7, 6

Leg extensions: 130 x 9, 8, 6 (drop set with 70 til failure)


Not a bad workout. Can't wait to hit some upper body again, but I really don't wanna hurt my shoulder. I might hit bis today and see how that feels
 
Holy **** my legs are sore. I'm limping all over the place today. Gonna try to hit upper body tomorrow. Can still feel my shoulder so I'll take it easy at first
 
Yea... pretty sure I have some tendonitis going on in my shoulders. the pain isn't going away on its own so I think I'm gonna have to do some rotator cuff work. Pretty worried that I'm going to lose all my gains now, but oh well
 
First day back doing upper body. I read up on some shoulder rehab so I'm implementing a few things into my warm up. Went lighter than normal because I'm scared to make things worse. Felt a little ache in my shoulder towards the end of my workout, but I was stoked to be lifting again. Avoided incline because I usually get shoulder pain with that.

Haven't been taking creatine or beta alanine either, so strength/ endurance were down a bit.

Workout: chest/ tris

BB bench: 165 x 10, 9, 7
DB bench: 60s x 9, 8, 7
DB flys: 30s x 11, 10, 9, 9, 8, 8

Overhead DB tricep extensions: 50 x 11, 9, 8
Rope tricep extensions: 80 x 12, 10, 10 (drop set with 50 til failure)

Not great numbers, but a full workout none the less
 
Well this thread kinda went to hell after my injury so I'm done posting here. Thanks for the help guys. I'm going to log another run of these sarms for my cut (in about a month). So I'll post a link in here if u guys wanna check it out. Take care
 
Hey guys,
Finally running my cutting log. Going to get stupid lean this year. Gonna throw in sarms for the last 4 weeks, so come check it out!
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