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Ostar1ne/Ep1c 7 week Recomp (unsponsored)

I'm starting to get a lot of comments at work about the changes I've undergone. Didn't expect this cycle to be so drastic. I think the vascularity in my arms is so pronounced now it's almost obvious something has me pumped up!!!

Incline DB Press:
45's x 12
55's x 12
65's x 12
75's x 10
85's x 8
85's x 7
90's x 5
90's x 5

Kroc Rows:
90 x 8 (each side)
95 x 8
95 x 8
95 x 7
95 x 7

Iso Low Rows Drop Sets: (weight on each side)
101 drop to 76 drop to 51 x 4 sets

Seated BB Curls:
75 x 7,6,6,6

Preacher Curl Machine slow negatives x 3 sets

DB Forearm Curls x 3 sets

Roman Chair Back Extensions x 4 sets

Couple new exercises. Kroc Rows and Seated BB Curls. I want the 150lb. DB's Kroc Rows now!!! Maybe next week LOL!!
 
Dma378 said:
I'm starting to get a lot of comments at work about the changes I've undergone. Didn't expect this cycle to be so drastic. I think the vascularity in my arms is so pronounced now it's almost obvious something has me pumped up!!!

Incline DB Press:
45's x 12
55's x 12
65's x 12
75's x 10
85's x 8
85's x 7
90's x 5
90's x 5

Kroc Rows:
90 x 8 (each side)
95 x 8
95 x 8
95 x 7
95 x 7

Iso Low Rows Drop Sets: (weight on each side)
101 drop to 76 drop to 51 x 4 sets

Seated BB Curls:
75 x 7,6,6,6

Preacher Curl Machine slow negatives x 3 sets

DB Forearm Curls x 3 sets

Roman Chair Back Extensions x 4 sets

Couple new exercises. Kroc Rows and Seated BB Curls. I want the 150lb. DB's Kroc Rows now!!! Maybe next week LOL!!
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That's the best, when other people notice your body is changing!
 
So I burned all 4 fingertips on my right hand at work. It barely hindered my workout though. A little throbbing and blisters, no problem.

Behind Neck BB Press:
95 x 12
115 x 10
125 x 10
125 x 8
135 x 6
135 x 6

DB Side Laterals:
30's drop to 15's x 4 sets

DB Shrugs:
60's x 20, 15, 15, 15

Snatch Grip High Pulls:
95 x 8, 7, 7, 7, 7

Skull crushers:
70 x 12
80 x 8, 8, 7

Tricep Rope Pulldown:
60 x 20 drop to 40 to failure drop to 20 to failure
(3sets)

Front Squats:
135 x 8, 8, 7, 7, 6

Leg Raises x 3 sets

10 minutes Interval Sprints

Insane Delt and Tricep pump. Going to try and drop around 3 pounds in this final week of Osta and be ready for the DMZ run. Sitting at 188 right now. Down exactly 15 pounds from Day 1.
 
Dma378 said:
So I burned all 4 fingertips on my right hand at work. It barely hindered my workout though. A little throbbing and blisters, no problem. Behind Neck BB Press: 95 x 12 115 x 10 125 x 10 125 x 8 135 x 6 135 x 6 DB Side Laterals: 30's drop to 15's x 4 sets DB Shrugs: 60's x 20, 15, 15, 15 Snatch Grip High Pulls: 95 x 8, 7, 7, 7, 7 Skull crushers: 70 x 12 80 x 8, 8, 7 Tricep Rope Pulldown: 60 x 20 drop to 40 to failure drop to 20 to failure (3sets) Front Squats: 135 x 8, 8, 7, 7, 6 Leg Raises x 3 sets 10 minutes Interval Sprints Insane Delt and Tricep pump. Going to try and drop around 3 pounds in this final week of Osta and be ready for the DMZ run. Sitting at 188 right now. Down exactly 15 pounds from Day 1.
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Man! You hit it all today! Strong behind the neck presses! All impressive work as usual!
 
tommurph said:
Man! You hit it all today! Strong behind the neck presses! All impressive work as usual!
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The Behind the Neck is something that I've only recently (last year or so) been able to do. Snowboarding injury from when I was like 16, tore some cartilage and has always hurt to do them. Now that I've built enough muscle to support the weight back there like that, I can. But I still feel that spot, I just work through it.
 
Good stuff with the workouts and with people seeing changes!
 
Keep it coming, i have finished my run and loves every minute of it
 
Are you going to log the dmz/dermacrine here or start another log?... I'm thinking about running it in January but I'm having a tough time finding detailed or completed logs for it
 
Jackedjack said:
Keep it coming, i have finished my run and loves every minute of it
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This has been the most effective 6 weeks of training / eating / supplementing ever. Moving to slightly less volume and more weight today, but basically the same routine. Glad we decided to do it!!! Still implementing some of your advice...Sumo Deadlifts today.
 
zcol94 said:
Are you going to log the dmz/dermacrine here or start another log?... I'm thinking about running it in January but I'm having a tough time finding detailed or completed logs for it
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Going to start another log. Will close this one up with some final thoughts about everything and start fresh with a new goal in mind.
 
zcol94 said:
Are you going to log the dmz/dermacrine here or start another log?... I'm thinking about running it in January but I'm having a tough time finding detailed or completed logs for it
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And I'm probably annoyingly detailed, so come follow when it starts.
 
Dma378 said:
This has been the most effective 6 weeks of training / eating / supplementing ever. Moving to slightly less volume and more weight today, but basically the same routine. Glad we decided to do it!!! Still implementing some of your advice...Sumo Deadlifts today.
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I'm stopping deads all together as of now as I am doing smolov to get to 500 pound squat
 
Dma378 said:
I've seen you mention this in the 100,000 squat thread. Will have to check out what that is, because I'm not familiar.
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Its squatting four times a week 70-85% of your max increasing by 10-20 lbs each week. It's difficult yet enjoyable.
 
Dma378 said:
And I'm probably annoyingly detailed, so come follow when it starts.
Click to expand...
haha that's why I asked from this log I can see your plenty detailed man
 
Started 12 hour shifts at work today that will last about a month. So thank goodness for spending my money on cycles, I have to go to the gym. At least we're starting an hour earlier instead of working an hour later, so I still get to the gym at the same time. Anyways, Boo Hoo.

Bench Press:
Set of 25 push ups for warm-up
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Flat DB Flys:
45's x 5 sets x 10

DB Pull Overs:
60 x 5 sets Super-Setted w/ Flys

Sumo Deadlift:
185 x 6
225 x 6
275 x 6

Conventional Deadlift:
325 x 6
325 x 6...blister on right pinky starting to tear...dropped some weight
275 x 5...and this is where it tore open and I couldn't go on. Quite a nice flap LOL. Tried to wrap my towel over it, but I just gave in.

Oblique Crunches x 4 sets

10 minutes moderate pace stairs

Feel a little bloated today after a day off. Ate well yesterday, right at 2800 cals. Would have liked to have 10 more minutes on the stairs to sweat it out a little.
 
Man I am not even sure how I missed this I skimmed through it and you have completely kicked ASS!!! You should be very proud of your accomplishments!!!!
 
MrKleen73 said:
Man I am not even sure how I missed this I skimmed through it and you have completely kicked ASS!!! You should be very proud of your accomplishments!!!!
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I have been working out for about 10 years and the last 6 weeks have been the accumulation of missed goals and shortcomings channeled into a focus like never before. So thank you and yes I am proud. Still work to do.
 
I'm enjoying the move back to a more strength oriented workout. Do feel like some movements lost a little, but some are stronger. I've added some exercises to my repertoire that I've never done before that have helped maintain strength amidst a workout tuned for volume.

Pull-Ups:
BW x 6
+45lbs. x 6 PR
+45lbs. x 5
+45lbs. x 5
+45lbs. x 4
+25lbs. x 5
+25lbs. x 4 drop to BW x 5

DB Shoulder Press:
45's x 12
65's x 6
70's x 6
70's x 6
60's x 6
60's x 6
60's x 6
60's x 6

DB Front Raises / DB Reverse Flys Super Set x 4 x 12 reps each

Farmers Walks x 4:
205 approximately 40 yards
255 " 30 yards
275 " 20 yards
205 " 30 yards

Cable Ab Crunches w/ Rope x 4 sets full stack

10 minutes Elliptical max resistance slow and steady

All I can think about right now is starting this DMZ / Dermacrine run. Like the Osta pump and fullness, but can't wait for the real aggression.
 
Dma378 said:
I'm enjoying the move back to a more strength oriented workout. Do feel like some movements lost a little, but some are stronger. I've added some exercises to my repertoire that I've never done before that have helped maintain strength amidst a workout tuned for volume. Pull-Ups: BW x 6 +45lbs. x 6 PR +45lbs. x 5 +45lbs. x 5 +45lbs. x 4 +25lbs. x 5 +25lbs. x 4 drop to BW x 5 DB Shoulder Press: 45's x 12 65's x 6 70's x 6 70's x 6 60's x 6 60's x 6 60's x 6 60's x 6 DB Front Raises / DB Reverse Flys Super Set x 4 x 12 reps each Farmers Walks x 4: 205 approximately 40 yards 255 " 30 yards 275 " 20 yards 205 " 30 yards Cable Ab Crunches w/ Rope x 4 sets full stack 10 minutes Elliptical max resistance slow and steady All I can think about right now is starting this DMZ / Dermacrine run. Like the Osta pump and fullness, but can't wait for the real aggression.
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Intense, i remember at the beginning of this when you were only doing body weight + 10 lbs pull ups. You have come a long way!
 
Nice job on the PR!
Looking forward to your DMZ run as well cause I plan on doing that at the beginning of the year.
 
As lean as you are now that run is going to put some noticeable size on you. Don't go overboard on calories and you can be ripped and 10 lbs heavier!
 
MrKleen73 said:
As lean as you are now that run is going to put some noticeable size on you. Don't go overboard on calories and you can be ripped and 10 lbs heavier!
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10 pounds would be great. 7-10 is my goal. Only going to up calories by about 200-300 per day and carbs slightly. Basically an extra cup of brown rice, an extra 4oz chicken breast, and 1 more scoop of protein per day. I'm eating 2700 right now, maintenance is 3000, which is where I'll be.
 
Dma378 said:
10 pounds would be great. 7-10 is my goal. Only going to up calories by about 200-300 per day and carbs slightly. Basically an extra cup of brown rice, an extra 4oz chicken breast, and 1 more scoop of protein per day. I'm eating 2700 right now, maintenance is 3000, which is where I'll be.
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Should make for a very lean and bigger version of you!
 
Solid workout today, but fizzled fast at the end. Think the long hours at work and waking up at 2:45 in the morning has caught up to me. Fortunately it's only for this week, not the rest of the month like I originally thought.

Dips:
BW x 10
+70lbs. x 6 (sets 2 - 8 )

Standing Skullcrushers:
60 x 10
80 x 10
80 x 10
80 x 10
60 x 10

Reverse Grip Tricep Ext:
90 x 10
80 x 10
80 x 10
80 x 10

Squats:
135 x 10
185 x 6
235 x 6
255 x 6
255 x 6
255 x 6
235 x 6
235 x 6

Calf Raises x 4 sets

Stiff leg Deadlifts / Ab Wheel super-set x 2....Was going to do this 4-5 times but after 2 sets my energy disappeared.

10 minutes fast pace walk on incline treadmill

Tomorrow would normally be a rest day, but I will not be able to make it to the gym on Friday, so tomorrow it is.
 
I'll get some better poses and angles when my wife is home to take them for me. Will post on Friday which is the last day. This was just for you Jackedjack !!!
 
Well today was the last workout on Ostar1ne. Sad. Tomorrow is the last dose, but a rest day. So as you all know I am very happy with how this cycle went. It started off as a recomp, and then turned into a slow cut. Could have really shredded up if I cut a couple hundred more cals a day. But I didn't want to sacrifice any more strength. Along with the volume training I feel like I look like a new man. Starting weight 203, right now 187.

My thoughts on Ep1c:
Hard to say. I used it for 10 days solo before I started the Osta and noticed mostly increased sweating and maybe a slight pump. Nothing drastic. I can't say it didn't do anything, but I can't say it worked wonders either. If I can say anything about it, is that it works well with Osta and X1 KT.

Thoughts on X1 KT:
Actually a real fan of this stuff. Already planning to run a 2 bottle cycle with OL's The 1 in the Spring. About a week after I started using it the veins really started popping and I felt stronger in the gym. I credit this stuff with the finished product I am today. I'm happy to have a couple weeks left of it to run into my DMZ cycle.

Thoughts on Ostar1ne:
I love it. Period. The pumps, the vascularity, the strength while cutting, and the muscle fullness. As well as just an overall sense of well-being physically and mentally. And the only side I have to report is in this final week or so I do feel like my BP is elevated and affecting my sleep. Other than that, nothing. Will run again.

Thoughts on Olympus Labs products:
This is my 3rd cycle with their products...Stenabol, Tr3n, Ep15tane, Ostar1ne,Ep1c and Sup3r PCT have all delivered. Hands down. So whatever doubt that may have taken place or been spread about...all I can say is none of that sh1t applied to my bottles. And I expect nothing different from this bottle of Dymethazi9e that I'm about to crack open.

Also learned that nothing can be done unless your diet matches your goals. Diet, training, supplements. In that order. Nothing is magic without the diet tuned in. For the first time I actually have a calorie/macros calculator on my phone. And it works. Preparing all my own meat, veggies, and rice. saves money and cleaner than pre-packaged anything.

So I hope anyone following here comes over and follows that run as well. Will post a link in here to it once I start it in a couple days.

Oh yeah, today's workout:

Incline Cable Flys:
45 on each side x 6 sets x 12 reps

Flat DB Press:
75's x 9
75's x 10
75's x 10

Pendlay Rows:
185 x 6
205 x 5
210 x 5
215 x 5 PR
210 x 4
205 x 4

T-Bar Rows (unsupported w/ BB):
90 x 10
115 x 8
125 x 7
125 x 7

Sumo Deadlifts:
185 x 6
185 x 6
185 x 6

Spider Curls / Standing Concentration Curls Super-Set x 4

And here's some final pics, got the wife to snap some so I could flex on y'all!!! Quite a difference from the ones on page 1. Never mind the daughter's curlers in the floor...not very bad-ass.

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Great job man. You can really tell a difference between the before and afters. And count me In For your next cycle log
 
Made some awesome progress!! Looking to do the same:)
Look forward to seeing your DMZ run since I will be running that next as well
 
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