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EPIC resolutions UNLEASHED

Not bro science that's actual physiology lol and insulin response. But also you have to look at the sheer volume of your workouts. In my opinion, if you're really looking to put on muscle you need to scale your workouts back a touch but everyone has their own lifting style that they enjoy so with your workout setup just eat more brother
 
highlander31 said:
Not bro science that's actual physiology lol and insulin response. But also you have to look at the sheer volume of your workouts. In my opinion, if you're really looking to put on muscle you need to scale your workouts back a touch but everyone has their own lifting style that they enjoy so with your workout setup just eat more brother
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Scale the volume per work out back or add more rest days/both? You think id be better off to switch back to an upper/lower split and drop the overall volume back? Go upper then lower then rest day and repeat? I appreciate any advice
 
pfresh said:
Scale the volume per work out back or add more rest days/both? You think id be better off to switch back to an upper/lower split and drop the overall volume back? Go upper then lower then rest day and repeat? I appreciate any advice
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Thats your call. Again, its up to what you like in the gym you know? If I say stick to compound lifts, increase sets, decrease reps, and lift 4 days a week, you might be miserable with that program.

Just be careful with doing the same motion, just on a different platform. Just for example (idk if you did this or not) but flat DB Bench and then flat Machine chest press. Your not hitting anything different. Unless you have a plan or purpose for something like this, I feel it is a waste of time/effort. Put that extra intensity into one move instead of hitting 2 or 3 of the same movement pattern. Do not confuse this with hitting different angles/heads of a muscle, such as clavicular pec as compared to middle or lower pec.

Your workouts are mostly solid honestly brother. As long as the intensity and focus is there, thats what counts. Personally, whether bulking or cutting, my lifting sessions are 40mins-1:20mins. Without dickin around between exercises or chatting or whatever, theyre pretty standard at 1 hour. Not including cardio.
 
pfresh said:
Thanks brother,anything exercises you think i should add in to add some over all width? I really want to build my taper. I think i need to start doing alot more pull overs
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Pendlays, Kroc Rows and Snatch Grip High Pulls.

These 3 movements changes my taper and yolk dramatically after a few months of doing them. I credit any and all width in my Upper Lats, Delts and Traps to these. Heavy baby, these are not volume movements. 4-6 rep range. Maybe more on the Krocs, but still heavy and honestly not a strict form movement. It's a cheat move, as is Pendlay Rows. Use a little cheat to pull maximum weight.
 
See how I use a little cheat to pull it. It's not strict like a proper DB Row, and not as bent over. Upper body positioned higher. I'm up to 12 with the 150's now :-) Gym needs bigger DB's!!


[video=youtube;Gu7whKtpqOA]https://www.youtube.com/watch?v=Gu7whKtpqOA[/video]
 
Or you could be a little bitch like this girl and her vice grips...

[video=youtube;D7jAIdoORxI]https://www.youtube.com/watch?v=D7jAIdoORxI[/video]
 
Dma378 said:
Or you could be a little bitch like this girl and her vice grips...

[video=youtube;D7jAIdoORxI]https://www.youtube.com/watch?v=D7jAIdoORxI[/video]
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ironically enough you called matt a girl.. and now hes... well ya know.
 
Dma378 said:
See how I use a little cheat to pull it. It's not strict like a proper DB Row, and not as bent over. Upper body positioned higher. I'm up to 12 with the 150's now :-) Gym needs bigger DB's!!


[video=youtube;Gu7whKtpqOA]https://www.youtube.com/watch?v=Gu7whKtpqOA[/video]
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Ive actually been doing these! When i do my pull day and say dumbell rows with one hand on dumbbell rack i was referring to these. Moving forward, i will refer to them as Kroc rows!
 
Dma378 said:
Pendlays, Kroc Rows and Snatch Grip High Pulls.

These 3 movements changes my taper and yolk dramatically after a few months of doing them. I credit any and all width in my Upper Lats, Delts and Traps to these. Heavy baby, these are not volume movements. 4-6 rep range. Maybe more on the Krocs, but still heavy and honestly not a strict form movement. It's a cheat move, as is Pendlay Rows. Use a little cheat to pull maximum weight.
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Im going to google snatch grip and pendlays. Ill probably incorporate them next week!
 
Grilled my chest today. Started with my usual 20 of cardio. My endurance is really up, i find i catch my breath really quickly now after sprints.

Strength seems to be going up as well. I am continually getting stronger week after week. I feel like the epic has really entered the sweet spot. Also conquer unleashed still does the trick every time and i haven't seemed to of built up a tolerance to it yet. Ive been taking 4 caps of hydro pre every workout and i find the pumps are endless.

Push workout

Dumbbell chest press

100*5
90*7
85*8
75*10

Incline bench cable flies

15*warm up
20*12 for four sets

High cable flies

30*12 for four sets

Weighted dips.

I didn't give myself enough time today and noticed the gym was closing in 40 minutes so from this point on rest was kept very short.

25 pounds*6
25 pounds *6
25 pounds *5


Dumbbell shoulder press
40*10
30*12
30*12
30*10


Super set

Front raise
4 sets *15 pounds for 10 reps

With

Side lateral raise
4 sets *15 pounds for 10 reps

Cable push downs
60*12
60*11
60*12

Behind the head cable tricep extensions
60*10
60*11
60*9

Cable crunches to failure for 5 sets
100*3 sets
85*2 sets

Decline sit ups with 35 pounds on chest then dropping weight and going to failure for 4 sets
 
Dma378 said:
Just googled too. Okie Dokie....
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I heard about this awhile ago. Never looked into it. About a year and a half ago i read in either flex or muscular development that he was making the switch to body building and then this came out awhile after.
 
Dma378 said:
No......what??!!
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are you serious..? you guys didnt hear..? this happened this summer

Invalid Link Removed

it takes some balls to go through with that (no pun intended god i suck)

i wonder if it had something to do with the testicular cancer :(

either way to each their own. he still had a 2551lb total which is insane
 
Leg day

My wife had to work today so i figured id hit the gym and push my rest day off til Tuesday so that we could spend time together. I went nice and light on the squats but kept the rest to a minute and thirty seconds between sets.

Squats
135*warm up for 2 sets
225*12
225*12
225*12
225*12

Feet together leg press
478 *warm up for 2 sets
658*12
658*12
658*11
568 *15

Lying leg curls
155*14
155*12
140 *13
140 *12

Leg extensions
235*14
235*12
220*12
220*12

Machine ab crunches
80*fail for 3 sets

Cable crunches to failure for 5 sets
100*3 sets
85*1 set
70*1 set

Hanging leg raises transitioning into knee raises for 4 sets to failure
 
I love getting a pump. I tried the resting for a minute thirty in between sets for the last 3 or so weeks but today i decided to keep rest short. 45 seconds to a minute and i just feel so much better in the gym. I get such a crazy pump going and i feel like i balloon right up. I always trained that way before but decided it was time for a change, now im thinking its time to change back for a bit to keep things fresh. This is going to affect my weights, i used alot less but hit greater volume and really killed it today. The reason why i switched back to one minute rest was i began to read this book once more
 

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Arnold says to keep rest to a minute. I dont care what some scientific studies say, studies didn't build an Arnold physique
 
Pull day

T bar rows
115 *warm up for 2 sets
165*12
165*12
165*10
155*10
155*9
145*11
145*10

Kroc rows
75*12
75*12
75*12
75*10

Wide grip pull downs
160 *12
160 *10
140 *12
140 *10

Close grip pull downs
180*10
160*12
160 *10
140 *12

High row machine
160*12
160*10
160*10

Bent over rear laterals
17.5 *15
20*12
20*12
20*12

Shrugs
65*14
55*12
55*14
55*12

Hammer curls
35*14
35*12
30*13
30*12

Spider curls
70*90
70*80
60*10
60*9

Machine ab machine
90*fail for 4 sets

Ab roller on knees

Ive never done these before they have an ab roller by the mats at my gym and i decided to give it a go. Man this hits well, im going to do this for four sets to failure every workout and hopefully soon ill be able to do the roll outs on just my toes.
 
Push workout

Had a great workout today. Even though i go low carb on my rest days, my first day back is always the best. After a rest day i skip the cardio pre workout to save my glycogen for the weights. I kept my rest time to a minute or less and got a great pump.

Dumbbell Bench press
75*12
75*10
75*10
75*9
75*9
75*8

Dumbbell pull overs
65*12
65*10
65*11

Incline bench cable flies
20*12
20*12
20*10
20*11

High cable flies
30*13
30*12
30*12
30*12

Cable side laterals
10*12
10 *10
10*10

Front lateral raises
20*12 for four sets

Over head dumbbell press
35*14
35*12
35*12
35*10
35*11

Dips to failure *4 sets

Rope pu shdowns
60*14
60*12
60*12

Over head cable tricep extensions
60*12
60*11
60*11

Cable crunches to failure for 5 sets
100*5sets

Ab roller *4 sets to failure
 
I went to the home gym today, had to, had a meeting in town which post poned my workout. That was the first curveball in my evening. I also usually have my pre workout meal timed out to about an hour and 45 minutes pre workout. I had about a three hour lapse between my meal and workout which had me going into the workout feeling hungry. I really pushed on through but i just didn't have the go today. The cherry on top was that for whatever reason the showers at the gym weren't working. When i walked in there was a notice on the door that said no hot water, i didn't care about this, i could shower one day in cold water. What pissed me off was when i went to shower the water didn't even turn on. That made me wanna hulk smash something. Its winter time, i had to put on my coat and clean clothes to go home and shower. If i had known that the showers were completely out of order i would have drove to another gym. I feel like they shouldn't even have been open at all, or at the very least tell you upon entry that the showers are out of order.

I think i might go back to an upper/lower split. Im really craving doing some super sets. I love the pump you can get from super setting chest and back or how your arms look like they are going to explode with a tricep/bicep super set. Im going to think about how i want to structure the workouts to allow enough time for recovery/hit a good amount of volume.

Leg workout
Tried to keep rest between sets short
Squats
135*warm up for 2 sets
225*12
225*12
225*12
225*12

Feet together leg press
478 *warm up for 2 sets
658*14
658*13
658*13
658*13
658*13


Leg extensions
240*12
240*12
230*12
220 drop set to failure 20 pound increments down to 80 pounds

Kneeling leg curls
100 times 12
90 * 12
90 * 12
90* 12

Abdominal crunch to failure
90 times 4 sets to failure

Hanging leg raises transitioning into knee raises 4 sets to failure


So I just accidentally pressed the speaker button on my phone and I just realized that I can just say all my workouts out loud and the phone will type them out. This is pretty freaking cool. I think I'm going to do all my work out logs this way now
 
Good workout man!
 
Back in the swing of things. I took the long weekend off logging, disconnected from technology and devoted my time to my wife. It was family day weekend here in Canada and we both had Friday through Monday off work. It was really nice to have the time with her. I did hit my workouts however i promised the wife no phone all weekend and that's what i did.

Ive decided to switch things up a bit. Im going to be doing full body workouts for awhile. Ive made my best gains on full body training but i have never done a cut while doing full bodies. Lucky for me though, im on a lean bulk right now. Ill be hammering out the details of my dietary approach over the next few days.


Im going to be dropping this log soon. I will be posting a final review of the supplements used, along with progress photos and current body weight. I will be posting a link to my new log. I have been chosen for a logging opportunity to beta test the new bps laxacrine. This means that i will be dropping all the supplements im using now and only using the new laxacrine.
 
Full body workout

Dumbbell bench press
80*12
80*11
80*10
80*8

Dumbbell shoulder press
35*14
35*12
35*12
35*12

Dips to failure
4 sets to failure

Barbell rows
135*14
135*12
135*12
135*11

Squats
135*warm up for 2 sets
225*14
225*13
225*12
225*11

Close grip lateral pull downs
180*12
180*10
180*9
160 *12

Rear lateral raises
20*12 for 3 sets

Shrugs dumbbell
60*15
60*14
60*14

Cable side laterals
10*10 for 3 sets

Wide grip pull ups to failure for 3 sets

Continuous set

Spider curls
60*13
60*11
60*10
60*8


Super set

Straight bar tricep push downs
60*14
70*10
60*12
60*11

Seated calf raises
3 sets to failure

Machine abdominal crunches
95*fail for 4 sets

Hanging leg raises transitioning into knee raises for 3 sets to failure
 
pfresh said:
Back in the swing of things. I took the long weekend off logging, disconnected from technology and devoted my time to my wife. It was family day weekend here in Canada and we both had Friday through Monday off work. It was really nice to have the time with her. I did hit my workouts however i promised the wife no phone all weekend and that's what i did.

Ive decided to switch things up a bit. Im going to be doing full body workouts for awhile. Ive made my best gains on full body training but i have never done a cut while doing full bodies. Lucky for me though, im on a lean bulk right now. Ill be hammering out the details of my dietary approach over the next few days.


Im going to be dropping this log soon. I will be posting a final review of the supplements used, along with progress photos and current body weight. I will be posting a link to my new log. I have been chosen for a logging opportunity to beta test the new bps laxacrine. This means that i will be dropping all the supplements im using now and only using the new laxacrine.
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Thats terrible! Haha. But a great opportunity none the less. Congrats man will still follow.
 
I gotta say, i love full body workouts. I get revved up and the day off in between lets me hit it fresh and full of energy everytime. I weighed in at 195 this morning. Ive put on some clean size during this log and i attribute that to the epic unleashed/dietary protocol. Ill be posting my afters and final review this weekend, wrapping this log up.

Im waiting on the arrival of the new bps laxacrine to beta test. I feel very fortunate to have been chosen to log it and am really looking forward to putting the pedal to the medal and making some solid gains. Im going to try and stretch the log into a six week run but ill be posting details when i kick it off. Ill be posting my write up regardless this weekend and will put up a link in here if anyone cares to follow.


Full body workout

Kept the rest to 1 minute or less on everything except squats.

Dumbbell bench press
50*warm up for 3 sets
75*14
75*12
75*10
75*9
75*8

Dumbbell pull overs
60*12
60*10
60*10

Dumbbell shoulder press
40*14
40*12
40*10
40*9
40*8

Tbar rows
115 *warm up for 2 sets
165*12
165*10
155*10
145 *11
145 *9

Squats
135 *warm up for 2 sets
225*15
225*9
225*12
225*10
This near killed me trying to keep rest short

Dips superset pull ups
4 sets to failure

Tri set for shoulders

Side laterals/front laterals/rear laterals
12.5 *12 for 3 tri sets. One minute rest between tri sets

Shrugs
55*15
55*14
55*14

Spider curls
60*14
60*12
60*10
60*8

Superset continuous set no rest

Triceps cable pushdowns
60*14
60*12
60*10
50*12

Standing calf raises
3 sets to failure 220

Cable crunches to failure for 5 sets
85*5 sets

Hanging leg raises transitioning into knee raises 4 sets to failure
 
Final reviews

Conquer Unleashed

Taste 7/10

I could really care less about taste and i mixed it with a random Vitality flavor before every workout. I dont take or not take a supplement based on taste and I've drank far worse tasting pres.

Energy 9/10

Conquer really packs a punch and for the most part it revved me up and got me going pre workout. Only when i was really pushing over reaching during training did it not do the trick

Crash 8/10
I never really crashed on this stuff. With that being said i always trained in the p.m. and never attempted morning training.

Cost 6/10
This stuff costs me a pretty penny. I have to order it from the states and anywhere in Canada that sells it charges 60 dollars for one jug.


Hydro 3

Pump 8/10
2 caps worked well.4 caps even better. I could get crazy pumps every workout using this stuff

Recovery 8/10
This has actually become more of a first in the morning supplement for me. When id wake up feeling nailed to the bed in the morning,knowing i over did it the night before at the gym, this really helped turn things around. It helps with blood flow and really helped me to feel better in the a.m. Try taking this in thr morning, i guarantee you'll notice the same thing.

Cost 9/10
You can pick this stuff up pretty cheap most of the time. I think you could replace your pre workout with this and caffeine tablets. You can also get away with taking just two caps pre training, especially when stacking with a pre workout.

Vitality
I'm not going to give a full review on this as its been discontinued. It works as well as any other creapure creatine on the market. The added betaine is a really great bonus. I bought a year supply of this stuff through various sales. The price really couldn't be beat and i plan on making it a staple until my stash runs dry.
 
Epic Unleashed Transdermal /Caps

Dosing:8/10

Dosing was fairly easy, i would take two caps pre workout and apply the transdermal in the a.m.

Cost: 7/10
I picked up the two bottle combo on nutriverse for 90. In Canadian dollars that's a steep cost but for my American neighbours, that's not too bad.

Strength 7/10

I definitely put on some strength during my run of epic unleashed. I was also training my butt off for the duration of the log.

Recovery 9/10

I think this is where epic unleashed really shines. I think epic unleashed works best with an over reaching training protocol. One where you train your butt off for hours in the gym and leave it all on the floor. I found i would kill my workouts, high volume and give it my all and by the time it was time to train again, i could do it all over again. I think this is how epic unleashed makes people gain muscle mass. You do more and recover quicker.

Endurance 8/ 10.

You'll definitely notice a boost in endurance within a few weeks of running epic. This will lead to greater overall workout volume which may lead to gains.

Vascularity 8 out of 10

With all the vascularity enhancing supplements i was taking during this log, i always seemed to have a pump.


Over all these products led to a great run. I still have two bottles of epic caps and one of the transdermal. I will probably stack these with strength upon completion of my bps laxacrine log.
 
Its unfortunate that i never got around to trying strength unleashed
. I only received my order from the insider deal at the beginning of the week. I wasn't going to bother running it for only a week. With that said i have 3 bottles of strength caps and three of the transdermals for a future log.
 
Look much fuller man. Skimmed back a bit and didn't see a start/finish weight difference. My eyeball says 5-6 lbs? Lean ones
 
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