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Super-11/LGD Recomp Cycle

Day 10:

CG Bench Press
135x10
205x2
245x5,1,0(PR)

Deadlifts
315x2
425x5,1(PR)

OHP to Push press
135x10,1

Push ups
BWx20,3,1

Chin ups
BWx10,3,2

Face pulls
150x8,2

Standing crunches
150x10,5

Leg extensions
10x20

Calf press
205x15,12



Forgot to weight myself again but I do look leaner and I hit 2 PRs so I'm not going to worry lol. I'll start tracking at 175 tomorrow since I started eating already.
 
CJNator said:
So last night I attempted to pull the trigger on getting the BPC for CHEAP AS **** but my card was declined twice I sat a little more on the idea of getting It and I will use it as a plan B. I'll see how physical therapy goes and if it take too long to heal I'll administer the BPC.
Click to expand...

Hey brother can you pm me with the source for that cheap BPC?
 
Day 13:

CG Bench Press
135x10
205x10,2,1

Deadlifts
315
385x8,1,1

OHP
155x4,1

Leg extensions
10x20

Calf press(for some reason the weight is too much on my left quad, I'll probably do calfs another way)
205x10,10
 
Day 13:

CG Bench Press
135x10
205x10,2,1

Deadlifts
315
385x8,1,1

OHP
155x4,1

Leg extensions
10x20

Calf press(for some reason the weight is too much on my left quad, I'll probably do calfs another way)
205x10,10
 
So I when to the physical therapists today and he said I tore my quad and something attach to my hip or something like that. Basically I will need to foam roll a lot and I will be going to him regularly. Also he recommended squatting one set of 135 for 10 each workout.
 
CJNator said:
So I when to the physical therapists today and he said I tore my quad and something attach to my hip or something like that. Basically I will need to foam roll a lot and I will be going to him regularly. Also he recommended squatting one set of 135 for 10 each workout.
Click to expand...

Hell yeah good news bro...
 
CJNator said:
On a flip side he said if I cant do squats without any major pain then squats are going bye bye
Click to expand...

Barbell Step Ups onto a bench/platform are just as good, if not better. If they don't hurt, switch to them. Grab one of those blue "Manta-Ray" devices for the bar - makes them a snap to do.
 
The_Old_Guy said:
Barbell Step Ups onto a bench/platform are just as good, if not better. If they don't hurt, switch to them. Grab one of those blue "Manta-Ray" devices for the bar - makes them a snap to do.
Click to expand...

I totally forgot about them, thanks! I'll see how my squats go since i haven't done them in a while but I may just switch over anyways.
 
CJNator said:
I totally forgot about them, thanks! I'll see how my squats go since i haven't done them in a while but I may just switch over anyways.
Click to expand...

Some good Russian research on them - actually increased Squats, without injuries - which is why they did them. Step Ups in training, Squats in competition.
 
Day 15:

Squats
135x10

Step ups
135x2(bench was too rocky and weight was too much for first time)
45x6(quad started irritating)

CG Bench Press
135x10
205x12,2,1(PR)

Deadlifts
315x1
385x10,1,1(PR)

OHP
155x5,1(PR)

Push ups
BWx23,3,3

Chin ups
BWx10,3,2 1/2

Standing calf press
360x26,10,8

Face pulls
150x10

Standing ab crunches
150x10,10,8

Bosu ball for balance

Still getting stronger almost every week, I forgot I was still on EU lol. Squats felt perfect so hopefully I can work up to 315 in 3+ months. I am working on my balance too so this doesn't happen again, the physical therapist said it was most likely due to lack of balance. I always knew I had horrible balance but I never expected it to **** me up.
 
That's great the squats felt good!!! Yeah I've got horrible balance myself... I notice it doing lunges. I'm about to do split squats when I get motivated
 
mmorso said:
That's great the squats felt good!!! Yeah I've got horrible balance myself... I notice it doing lunges. I'm about to do split squats when I get motivated
Click to expand...

Split squats will definitely help out balance, I may switch to pistol squats but obviously with a box since they are hard as **** lol.
 
Day 17:

Squats
135x10

CG Bench Press
135x12
205x12,1,1,1

Deadlifts
315x1
385x8,1,1

OHP
155x5

Push ups
BWx23,4,4

Chin ups
BWx12,3,2

Leg extensions
10x20

Standing calf press
360x32,10,8

Face pulls
150x10

Standing crunches
150x20

No bosu ball, someone moved it and I wasn't going on a mission to find it.

Dhaa in testify is definitely kicking in, joints are doing all types of cracking. Horny as a muthafcka too lol I'm glad my libido is at bay for now. Had a bad burger 2 days ago and it definitely effected my muscular and CNS recovery.
 
Final day of log, I won't post up workout but anyways this log when too long for my attention span. My next log will be my major cut with Osta.
 
CJNator said:
Final day of log, I won't post up workout but anyways this log when too long for my attention span. My next log will be my major cut with Osta.
Click to expand...

Hey man, from what I remember you've run osta a couple times right? What dose do you run it at and do you use a test base? I'm considering doing a cut but am only interested in osta to preserve LBM... I've read that 5mgs is all you really need for that purpose

How have your osta cuts gone in the past in terms of trimming BF and maintaining strength?
 
mmorso said:
Hey man, from what I remember you've run osta a couple times right? What dose do you run it at and do you use a test base? I'm considering doing a cut but am only interested in osta to preserve LBM... I've read that 5mgs is all you really need for that purpose

How have your osta cuts gone in the past in terms of trimming BF and maintaining strength?
Click to expand...

Great man, it's magical when it comes to preserving LBM, strength, and bf trimming. I've ran between 20-30mgs and I don't recommend 30mgs at least without a estrogen blocker but I'm not sure if it's worth it. Test base isn't needed for me but it varies per person.
 
CJNator said:
Great man, it's magical when it comes to preserving LBM, strength, and bf trimming. I've ran between 20-30mgs and I don't recommend 30mgs at least without a estrogen blocker but I'm not sure if it's worth it. Test base isn't needed for me but it varies per person.
Click to expand...

How long were your cycles?
 
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