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BigReds Journey to Sowledom!

Dma378 said:
I'm planning my cheat day for Halloween. I cannot resist a bowl full of mini candy bars. But hey, if I eat a bunch of dark chocolate, it's just like taking Ep1c right?
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Heck yeah man! A bowl full of Halloween Ep1c! Very nice workouts man! You really get it done!
 
Why didn't I know about this???

I'm late!!! Haha, never a good thing to hear from a girl! ;) But I'm in!!! (Always a good thing to hear from a guy)
 
Strong workout as always!!
 
LOWER DAY #4 MONDAY WEEK 1 CYCLE 3
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SQUATS 4X10/8/6/15 (120 second rest)
210X10
245X8
285X6
170X15


.
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LEG PRESS 3X10+DROP SET (40 second rest)
315x10(6 SECOND NEGATIVE)
315x10(4 SECOND NEGATIVE)
315x10(2 SECOND NEGATIVE
225x10(DROP SET)

.
.
LEG CURL 3X30/20/15 (30 second rest)
35x30
45x20
50x15

.
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SEATED CALF RAISE 4X10 (40 second rest)
205x10
205x10
205x10
205x10

.
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INCLINE CURL 4X10 (40 second rest)
25X10
25X10
25X10
25x10

.
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DONKEY CALF RAISE 3x30/20/15 (30 second rest)
BW+20x30
BW+30x20
BW+35x15

.
.
Good leg workout. Trying something new with the varied negative times and drop set on one exercises. Going to have to feel out the weights on these exercises. Going to go up in weight on the leg press next workout. Definitely felt a good burn in the quads.
 
Short rests on LP always kills my quads. Nice lifts today Red.
 
UPPER DAY #5 TUESDAY WEEK 1 CYCLE 3
.
.
PENDLAY ROW 3X10/8/6 (120 second rest)
170X10
200X8
230X6


.
.
SMITH MACHINE DECLINE PRESS 3X10+DROP SET (40 second rest)
180x10(6 SECOND NEGATIVE)
180x10(4 SECOND NEGATIVE)
180x10(2 SECOND NEGATIVE
110x10(DROP SET)

.
.
GIRONDA PULLDOWN 3X30/20/15 (30 second rest)
35x30
45x20
50x15

.
.
SUSPENSION PUSH UP 4X10 (40 second rest)
BWx10
BWx10
BWx10
BWx10

.
.
SIDE LATERALS 3X30/20/15 (30 second rest)
6.25X30
11.25X20
16.25X15

.
.
OH DB TRICEP EXTENSION 3x10+DROPSET (40 second rest)
70x10(6 SECOND NEGATIVE)
70x10(4 SECOND NEGATIVE)
70x10(2 SECOND NEGATIVE)
40x10(DROP SET)

.
.
Solid workout with a good pump. Looks like I am starting to tighten up some and midsection is looking a little leaner.
 
Steady putting in work Red! I had to look up the gironda lat pulls! I never knew that's what they were called! I love those!! They feel great!!
 
love2liftkat said:
Steady putting in work Red! I had to look up the gironda lat pulls! I never knew that's what they were called! I love those!! They feel great!!
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Thanks Kat!! Yes you can really feel them in your lats, had a good burn going on.
 
Great ass kickin sesh! You can be my SWOLEMATE any day!
 
You look awesome!!! Those guns are swolllllle!
 
Heck yeah! Swole for sure!! Great work!
 
Off day yesterday.
Starting week 4 of Ostar1ne and EP1C stack. Starting to see some leaning out this week. Strength and recovery have been good and pumps have been unbelievable.
So ready to hit the weights this afternoon!!
 
BigRed1974 said:
Off day yesterday. Starting week 4 of Ostar1ne and EP1C stack. Starting to see some leaning out this week. Strength and recovery have been good and pumps have been unbelievable. So ready to hit the weights this afternoon!!
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For some reason Ep1c did nothing for me, but others love it. Strength and DermaStrength served me well.
 
UPPER DAY #1 THURSDAY WEEK 2 CYCLE 3
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INCLINE PRESS 3X10/8/6 (120 second rest)
190X8
220X6
250X4


.
.
SMITH MACHINE BENT ROW 4X12/10/8/6+DROP SET (45 second rest)
160x12
170x10
180x7
190x4
SUSPENSION ROW (AMAP)
BWx10(DROP SET)

.
.
GIRONDA DIPS 4X12/10/8/6+DROP SET (45 second rest)
BWx12
BW+5x10
BW+10x8
BW+15x5
SUSPENSION PUSH UP (AMAP)
BWx10(DROP SET)

.
.
GIRONDA PULLDOWN 3X30/20/15 (30 second rest)
37.5x30
47.5x16
11.5x11

.
.
SEATED DB OH PRESS 4X10 [30 SECOND TUT] (35 second rest)
40X10
40X10
40X10
40x10

.
.
INCLINE CURL 3x10+DROPSET (35 second rest)
25x10(6 SECOND NEGATIVE)
25x7(4 SECOND NEGATIVE)
25x6(2 SECOND NEGATIVE)
15x6(DROP SET)

.
.
Second week of my program. Still moving a few exercise around, wanted to make it where I had a push then a pull exercise and alternate like that for the workout. Going have to drop down the weight on incline curls, when you add the slower negatives makes it so much harder. I was sweating good during this workout. TUT and short rest times get the heart going.
Today will be legs!!
 
LOWER DAY #2 FRIDAY WEEK 2 CYCLE 3
.
.
ROMANIAN DEADLIFT 3X8/6/4 (120 second rest)
185X8
215X6
250X4


.
.
FEET FOWARD SMITH SQUAT 4X12/10/8/6 (45 second rest)
110X12
120X10
130X8
140X6
FINISHER: SPLIT SQUAT AMAP ( NO REST)
BWX10

.
.
LEG EXTENSION 3X30/20/15 (30 second rest)
57.5x30
67.5x20
72.5x15

.
.
SEATED CALF 4X12/10/8/6 (45 second rest)
200x12
210x10
220x8
230x6
FINISHER: STANDING CALF AMAP (NO REST)
BWX20

.
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DONKEY CALF RAISE 3X30/20/15 (30 second rest)
25X30
35X17
40X10

.
.
UPPER DAY #3 SUNDAY WEEK 2 CYCLE 3
.
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SEATED OHP 3X8/6/4 (120 second rest)
130X8
140X6
165X4


.
.
PULLDOWN 4X12/10/8/6 (45 second rest)
120x12
125x10
130x8
135x6
FINISHER: SUSPENSION ROW AMAP (NO REST)
BWx10

.
.
FLAT FLYES 3X30/20/15 (30 second rest)
15x30
25x20
30x15

.
.
DB INCLINE CURL 4X12/10/8/6 (45 second rest)
10x12
15x10
20x8
25x6
FINISHER: BAR CURL WITH FAT GRIPZ AMAP (NO REST)
45X10

.
.
OH DB TRI EXTENSION 4X12/10/8/6 (45 second rest)
60X12
65X10
70X8
75x6
FINISHER: DIAMOND PUSHUPS AMAP (NO REST)
BWX10

.
.
Two good workouts over the weekend. I will have to make some adjustments on my leg workout. Hurting on the top part of my knee, I get this every once in awhile. Also don't feel like my upper body is recovering as good so going to make some adjustments there and also want to add in some conditioning work a few days a week.

I do like the physical changes, looking harder and a little leaner. EP1C and Ostar1ne is treating me good. I will bumping to 25 mg of Ostar1ne on Thursday for the final 4 week run. Diet was good this weekend and it shows this morning. Look forward to a solid week of training and eating good.
 
Great session as always. Super strong!
 
Strong incline presses and OHP Red!
 
The weekends are always the hardest to keep the diet in check, nice job doing so. And as said above, diet is the key. A lot of guys don't realize that, but it can make or break your goals.
 
jdg76 said:
The weekends are always the hardest to keep the diet in check, nice job doing so. And as said above, diet is the key. A lot of guys don't realize that, but it can make or break your goals.
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No doubt about that! Feeling and looking leaner to start the week so that is always a good thing
 
LOWER DAY #4 MONDAY WEEK CYCLE 3
.
.
SPLIT SQUATS 3X8/6/4 (120 second rest)
115X8
135X6
150X4


.
.
LEG PRESS 4X10 (35 second rest)
405x10
405x10
405x10
405x10

.
.
LEG CURL 3X30/20/15 (30 second rest)
37.5x30
47.5x20
52.5x9

.
.
CALF PRESS ON LEG PRESS 4X10 (35 second rest)
405x10
405x10
405x10
405x10

.
.
STANDING CALF RAISE 1XAMAP
BWX30

.
.
Decided to go with Split Squats, just like how they hit the entire upper leg and since I am looking for more shape and size and not really concerned with being able to squat a lot it seems like a good choice.
For my 4x10 sets my rest times were cut to 35 seconds. I cut 5 seconds each week until I will get down to 30 second rest then I will increase the weight and go back to 45 second rest and start over.
 
Split squats are a staple in my routine now as well. They actually make my legs sore, where heavy squats don't.
 
Dma378 said:
Split squats are a staple in my routine now as well. They actually make my legs sore, where heavy squats don't.
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Same for me and not just quads it will make muscles sore you didn't even know you had..lol
 
UPPER DAY #5 TUESDAY WEEK 2 CYCLE 3
.
.
PENDLAY ROW 3X8/6/4 (120 second rest)
185X8
215X6
250X4


.
.
SMITH MACHINE DECLINE PRESS 3X12/10/8/6 + DROP SET (45 second rest)
160x12
170x10
180x8
190x6
110x10(DROP SET)

.
.
GIRONDA PULLDOWN 3X30/20/15 (30 second rest)
37.5x30
47.5x18
52.5x12

.
.
DB UP RIGHT ROW 4X10 (35 second rest)
20x10
20x10
20x10
20x10

.
.
OVER HEAD TRICEP CABLE EXTENSION 3X30/20/15 (30 second rest)
20X30
30X16
35X10

.
.
FINISHER[/B]
KETTLE BELL SWING 12/10/8/6/4/2
JUMPING JACKS 2/4/6/8/10/12

.
.
Good upper body workout with a conditioning finisher. Finisher took about 6 minutes doing 25 seconds of work with 35 second rest.
This will be the end of my 4th week on Ostar1ne and EP1C stack. Strength has gone up and looking harder and leaner. Pumps are great in and out of the gym. Haven't seen or felt any negative sides and will be bumping to 25mg Ostar1ne starting tomorrow.
 
Strong strong strong!
 
Dma378 said:
That seems like. A fun workout right there, hitting all the angles.
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Yeah a little bit of everything, feeling it today. That Time Under Tension and short rest times is no joke.
 
I'm a big fan of split squats too!! Makes every inch of your legs hurt! Lol Great workouts Red!
 
love2liftkat said:
I'm a big fan of split squats too!! Makes every inch of your legs hurt! Lol Great workouts Red!
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Thanks Kat! yeah my legs and upper body are sore today from the last few workouts. I would be laid up if I try to follow your routine.
 
BigRed1974 said:
Thanks Kat! yeah my legs and upper body are sore today from the last few workouts. I would be laid up if I try to follow your routine.
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That's great!...I am! Hahaha I have been sore enough that you'd think I had never touched a weight before! It's getting better though!
 
BigRed1974 said:
UPPER DAY #5 TUESDAY WEEK 2 CYCLE 3
.
.
PENDLAY ROW 3X8/6/4 (120 second rest)
185X8
215X6
250X4


.
.
SMITH MACHINE DECLINE PRESS 3X12/10/8/6 + DROP SET (45 second rest)
160x12
170x10
180x8
190x6
110x10(DROP SET)

.
.
GIRONDA PULLDOWN 3X30/20/15 (30 second rest)
37.5x30
47.5x18
52.5x12

.
.
DB UP RIGHT ROW 4X10 (35 second rest)
20x10
20x10
20x10
20x10

.
.
OVER HEAD TRICEP CABLE EXTENSION 3X30/20/15 (30 second rest)
20X30
30X16
35X10

.
.
FINISHER
KETTLE BELL SWING 12/10/8/6/4/2
JUMPING JACKS 2/4/6/8/10/12

.
.
Good upper body workout with a conditioning finisher. Finisher took about 6 minutes doing 25 seconds of work with 35 second rest.
This will be the end of my 4th week on Ostar1ne and EP1C stack. Strength has gone up and looking harder and leaner. Pumps are great in and out of the gym. Haven't seen or felt any negative sides and will be bumping to 25mg Ostar1ne starting tomorrow.
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Nice workout! That's how we roll;)
 
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