OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

andybean96 said:
Day 11

Took the day off. Tomorrow is either chest or back depending on what is available
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I with you on that. Can't get to the gym until around 16:00 tomorrow, and I'm already getting irritated just thinking about the crowds
 
Day 12
Chest tris

Flat bench
135x 8
185x 8
225x 7,4,4
185x 6
135x 10,4

Incline bench
135x8,8
155x8
185x6
135x6
95x13,5,2 (15 second rests) (super wide grip slower press movement)

Machine fly
60x10
80x10
100x6
70x10?
50x10?

Tricep rope pushdown
50x12
60x12
70x12
80x12

Tricep overhand, then underhand pushdown
50x10
60x10
70x10

Felt a lot stronger overall or weights just were alittle lighter when lifting the bar off the racks. Looking forward to the strength gains. Can't wait to get those 225 sets for 8,10,12 hopefully.

Jumping to 1000 epi in the near future. No crazy dreams last night
 
Post fro yesterday: day 13
Back and biceps

Pull-ups
Body weight: 8,8,8,6

Lat pull down (medium grip)
8x10
10x8
8x10,8,8

VBAR bull down
7x10
10x6
7x10, 5x10
7x10, 5x10
5x20?

Machine lat isolation (single arm, then both at same time)
25x10
50x10
75x10,10
85x10
75x10
50x10

Seated (bent over)Row machine
90x10
110x10
130x5
90x10
70x10 (single arms, then both)
50x10 (single arms, then both)

Dumbbell Preacher curls
25x10,10,10,10,10,10
20x10,10
Incline curls
20?x10,10

Standing barbell curls
45x10
55x10

Cable rope curls
5x10
6x8
5x10

Cable straigh bar curls
6x8,8,8???

Machine preacher curls
30x8(single arm)
50x10(both arms)
30x6(single arm)
30x failure (both)

Feel like my endurance is picking up a good amount.. workouts are gunna start to be longer. Hope to hit the 2 hr range soon? Lol ...
shoulder region seeing some blue vein action. Wore sweats to the gym and couldn't stop sweating.
 
Today day 14
Seated dumbbell shoulder press
60s x8
70s x8
80s x7 (help on lockout of 8th)
75s x10
70 x8

Seated barbell shoulder press
95x8
115x8
135x8 (felt like the man) (used to be able to get like 3/4 reps if I even dared to put the plate on)
Now FeeLIn ballzie
(Heaviest I've ever attempted)
155x5
135x4

Machine shoulder iso press
45s (single arm then both together) x10 for 3 rotations

All I did was press today and it was like an hour and a half workout or just shy of that. Planning on hitting side and rear delt raises tmm after legs. Gotta start focusing on making gains in the dl and squat dept. bench and shoulder press looking sweet already. End of week 2. Not sure if I'll jump to 1000mg epi tmm or Friday or Saturday.. might be having a few beers Friday night so will have to think about it. Stay tuned\stay swole
 
Second thought gunna hit alittle arms tmm to get a second workout from the last 3 workouts, go hard on rear belts and biceps, same triceps for Saturday chest day, hit calves finally on Friday with sqwats
 
Day 15 still 330 for 1/4 and 750 epi.
Weight at this moment in time: 190. Had 2 coffees today and not too much water so there isn't too much water weight rn.

Arms day really:

Side raises
25s x 10 for 5 sets
20s x 10 for 5 sets (2 10lb plates cuz no db available)

Rear delt raises
20s x 10 for 5 sets
14s x 10 for 5 sets

Side raise machine
50, 60, 70 lbs all for 20 reps


Rear delt machine flies
40 x 20
60 x 10
50 x 20 (wanted to kill myself on last reps)

Tricep straight bar push down(overhand then underhand grip)
5 and 7 x 10 both ways
9 x 10 overhand
9x5, 7x5 underhand

Tricep rope pushdown
5 x 20
7 x 20
9 x 10
5 x 20

Bicep rope curls
5 x 10
7 x 10
9 x 10, 7 x 10, 5 x 20

Preacher curls
25db x 10 reps, 4 sets one arm at a time
20db " "
40 lb ez bar.. close grip x 10 reps
Then used that bar for 21s on close and wide grip.

Shoulders were tired today but I expected that after going hard on em yesterday
 
andybean96 said:
Day 15 still 330 for 1/4 and 750 epi.
Weight at this moment in time: 190. Had 2 coffees today and not too much water so there isn't too much water weight rn.

Arms day really:

Side raises
25s x 10 for 5 sets
20s x 10 for 5 sets (2 10lb plates cuz no db available)

Rear delt raises
20s x 10 for 5 sets
14s x 10 for 5 sets

Side raise machine
50, 60, 70 lbs all for 20 reps


Rear delt machine flies
40 x 20
60 x 10
50 x 20 (wanted to kill myself on last reps)

Tricep straight bar push down(overhand then underhand grip)
5 and 7 x 10 both ways
9 x 10 overhand
9x5, 7x5 underhand

Tricep rope pushdown
5 x 20
7 x 20
9 x 10
5 x 20

Bicep rope curls
5 x 10
7 x 10
9 x 10, 7 x 10, 5 x 20

Preacher curls
25db x 10 reps, 4 sets one arm at a time
20db " "
40 lb ez bar.. close grip x 10 reps
Then used that bar for 21s on close and wide grip.

Shoulders were tired today but I expected that after going hard on em yesterday
Click to expand...

When you going to 1000mg epi?
 
Day 16 was Friday... was a busy day didn't have a lot of time to workout, was going out to have a few man sodas (2nd time on cycle) and hockey the next two days (both were canceled due to snow)
Flat
135 10
185 8
225 8
135 wide grip 10,10,10

Incline
135 8
185 8****
135 8

Tricep pushdown (bar) over/underhand
7 x10 (2 sets both ways)

Rope pushdown
7 x 10
6x 10 for 3 sets

Short workout that day
 
Saturday was day 17 off day,
Like 8 inches of snow. Shoveled/snow blower work from 10pm to 430 am. Brutal day overall.
 
Today was day 18 took it off as well, didn't get too much sleep, didn't want to sleep the day away and then get no sleep tonight as I have an internship, up at 6 am. Didn't want to start my day like that. Tomorrow is the day I jump to
1000mg epi. Gotta hit legs tomorrow
 
Not a good workout left to go to gym at 540 and had to be home by 7 so not a lot of available time..

So day 19,
Epi bump to 1000 wooooo!

Squats
135 x 8
185 x 8
225x5 for 3 sets
135 x 10 ass to grass roots for 3 sets and that was it. Car ride home had some serious back pump action. Super uncomfortable...

Crazy dream last night kinda blur between awake and not awake, thought I saw a shadow hovering over me in bed.. mad creepy I think I yelled not sure if it was in real life or not lol
 
Short workout beats no workout. How'd 1000mg of Epi feel?
 
Yesterday was day 20.. was gunna do shoulders but had to visit my nana in the hospital...
Was gunna head to the gym after but apparently didn't turn my headlights off so the car wouldn't start in the parking lot lol. AAA will be getting a call from me. Felt a little balzie and tried to jump the car in the rain didn't work so we'll see how much that overnight parking ticket will cost. Hoping to be able to catch a ride to the gym to hit shoulders today. Coming off 3 unplanned consecutive rest days shoulders better be cocked and loaded
 
Dumbbell shoulder press
40s x8
65s x10
70s x10
80s x9 without a spot.. woulda attempted a 10th rep but didn't want to risk it
80s x8

Arnold press
40s x10
55s x8

Seated barbell military
95x8
135x8
145x4

Shade raises
25sx10 for 3 sets
20sx10 for 5 sets

Barbell upright row
65x10
85x10

Really wanted that 10th rep of 80s but gotta wait til next shoulder day.. on back day (tmm) I'll hit rear delts and do those, side raises and machine shoulder press to hit the shoulders again
 
SFreed said:
You're pretty well built before starting. Maybe it will take a little longer? You gonna stay at 1,000 if you don't start feeling it next week?
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Just noticed that this wasn't my log lol. I still think ill run it 6 weeks instead of 8 if after week 5 I don't get much more. Then I'll just save and trade the rest
 
I'm stasting to see some slight increases in strength, which could be placebo. But again, you're in way better shape than me, and I got about 30 years on you, so that might play into it as well.
 
Day 22

Pull-ups
10, 10, 8
Hammer grip
8,5

Deadlifts
135x10
225x5
275x1 Back pumps out of this world couldn't even stand straight for a few mins

Lat pull
8x10
10x10
12x6, 10x6
8x12,10,10

VBAR
10x10
12x8, 7x10

ISO lat machine pull
45s x 10, one arm then both at same time
70s x 10
95x10
70sx10
45sx25

Rope curl
3sx12s
5s
6s
7s
8s

Straight bar
5s x10
6s
7s

Preacher curl single arm dumbbell
25s x5 4 sets per arm
20s x5 4 sets

40lbs ez bar preacher curl
X8,
One set of 21s, 5 full reps tho.

Machine preacher curl
30lbs single arm
50 lbs both arms
 
Day 23 yesterday
Chest
135x10
185x10
225x9

Incline
95x10
135x10
185x8
135x8

Chest iso machine 10 reps
45s single then both arms
70s single then both arms
45s single then both arms x3 sets

Dips
20
10

Rope pushdown
7x20
8x15
9x7.. stopped bc bad form
6x10

VBAR pushdown
6x10
8x10
8x10
10x10

Machine flies
60s
80s
60s all for 10 reps
 
How's things feeling? Notice any increases in strength? You still dosing th Epi at 1000mg
 
SFreed said:
How's things feeling? Notice any increases in strength? You still dosing th Epi at 1000mg
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Istill at 1000.. probs gunna stay there cuz I have more than enough epi, 3 full bottles left then a little of a 4th still.
225 on the bench was great, didn't feel that heavy just endurance wasn't quite there and I didn't have a competent spotter so I racked at 9 reps. Still chasing that 10th rep for a PR and long term goal
 
From a strength standpoint flat bench and shoulder press are what I'm focused on and easiest to determine and I am def seeing some type of change, previous pr was 225 for 5/6 and now hitting 9 on flat and 75s for 7 on seated db overhead press but doing 80s for 9. Legs and back are hard to gauge bc I haven't quite been focusing on deadlifts and squats I'm just getting back into doing.
 
Sounds like it' working for you. Three weeks in and you're seeing some solid results. How many weeks are you running?
 
8.. that's when 2 bottles of 1/4 at 330 mg a day gets me and maybe just tack on 10 more days to kill a 60 count bottle of 1 andro with epi to get rid of some water?
 
Yesterday day 24...

Seated barbell military press
95x10
135x8

Seated shoulder machine press
45sx10
70sx10, 45sx5 drop set
45sx10
45sx10
45sx20
45sx10 for 2 more sets

Machine rear delts
60x10
80x10
70x10 for 2 sets

Seated db shoulder press
50s x10
65s x8

Seated side raises
20s x10 for 7 sets

Preacher db single arm curls
30s x10 for 4 sets one arm at a time
25s x8 for 4 sets.. last 2 sets 5 reps right arm, 8 reps left arm to catch it up

Standing ez bar close grip curls
40x21 for 2 sets

Tricep straightbar pushdown (overhand+underhand grips)
6
7
8
All for 10 reps
10x10 for overhand grip

All for 10 reps close grip over/underhand
 
Dumbbell flat bench
50s
80s
90s
100s!!!!!!!!! Huge PR. Last time I attempted (long time ago on reaper/Sasquatch/yetti trash cycle I got 6 for a PR)

80s alternating arms with every rep
70s
All for 10 reps !!!!

Incline barbell
135x10
155x10
185x7... got caught under the 8th with no spot lmao had to call some dude over
135x3

Flat barbell
135x2
155x10
135x10, 10, 8

3 sets of 10 of dips

Chest ISO machine press
45s x10 for 4/5 sets?

Machine flies
3 sets 70s x10

Tricep straight bar pushdown (overhand)
5x 15
8x10
10x10
12x4

VBAR pushdown
8x10
10x10
12x10!!!

Rope pushdown
6x10
8x10
10x10
8x10, 6x10, 4x10

Single arms
2x20 2 sets

Flat bench super wide grip guillotine press
95x10
135x10
155x10


Today was squat day but the two racks were taken up and I refused to waste time waiting so hit chest and boy was it an exciting one. I think I'm seeing those strength and muscle dense/hardness characteristics
 
Sounds like it's really kicking in. Just imagine what you'll be doing in 3 more weeks!
 
Day 27
Squats
135x5
185x5
225x5
245x5
265x2 could have gotten more but really wasn't feeling it. Ate dinner 30 mins before working out due to working late
225x5
135x10

Leg press (on each side)
2 plates
3 plates
4 plates
all for 10 reps
2 plates x20

Seeing a pattern with lack of motivation on leg day per usual but getting under 265 felt goods looking for 275 for 5 within next two weeks. Might do some squats every day to get my lower back flares under control.. notice them coming in at end of leg presses

Upped armicare to full does starting today just a precaution/mental fear of left nipple being a little puffy last night but could just be from chest day and dumbbells being lowered onto em. Who knows
 
Day 28 shoulders

Shoulders
40sx10
65sx10
75sx10
85sx4 heaviest I've ever gone
75x8

Arnold dumbbell press
35sx8
45sx8
50sx8

Seated military press
95sx10
135x8
155x3
115x8
95x8,8

Should ISO press machine
45sx5 with each arm 4 sets.. 20 reps total

Rear delt fly machine
40x20
60x10
70x10
80x10
50x

Dumbbell seated side raises
20sx10 3 sets?
15sx10 3 sets

Dumbbell shrugs (1st time in a few months)
70sx15
85sx10
85sx10

Seated side raise machine
50x10
70x10
90x10, 50x10 (drop set)

Done
 
Another awesome workout. Looks like you're getting stronger with every workout!
 
On the low there were hella h03s at the gym tonight might have to get on that late night gym flow.. right arm shoulder veins were poppin a lil bit. Might be on team #limpshrimp like my boy Bmac.

We'll have to see if the llama wants to spit some time this week #skrtt
 
SFreed said:
Another awesome workout. Looks like you're getting stronger with every workout!
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Literally just posted and u respond. True lifting bro! Shoulders might be my favorite rn making gains every workout. Decided to move 5 lbs up in shoulder press to hopefully hit 90s for 8? (Stretch maybe) by then end of everything
 
Day 29

Back bis

Lat pull down
8x10
10x10
12x8, 10x2
10x10
10x10
9x10
9x10
8x10, 5x10

VBAR pull down
5x10
7x10
9x10
11x10
8x10
6x10
8x10 for 3 more sets

Cable bent over row (slightly wider VBAR)
7x10
9x10
11x10
Normal VBAR (slow negative explosive diarrhea)
9x10
8x10
7x10

Seated machine row
Single arm them both at 70lbs x10 reps
Both arms:
110x10
130x10
150x10
50x10 (single arms only)

Lat iso pull (single arms)
45sx10
70sx10
95x8
70x10
70x (both arms at same time)

Machine preacher
30lb x10 single arm
50x8 both arms
30x8bith arms

Rope curls
5x15 for 4 sets
4x10

Preacher single arms db curls
20s x 10 4 sets each arm

Seated incline curl
15sx10 for 3 sets

Decent workout but had 3 slider burgers, 2 brownies and half of a chicken parm for dinner before working out and man was that trying to see daylight again. Just wasn't sitting too well.
 
Not sure if it's just in my head or cuz I wear sweats to the gym and body temp rises and I swear more as expected but lately while I work out my head is noticeably/slightly itchy??? Mental note of that. Also had q kinda wild dream last night
 
Yesterday was day 30

Chest tris

Flat bench 10 reps
135
185
225 !!! Was a lifetime goal lol now a reality

Incline
135x10
185x8
135x10 for 3 sets

Flat dumbbell press
55s x10
80s x10
90s x8? Left arm gave out right arm was still strong
55x6 (just doing left arm keeping right at negative

Chest iso press
Like 8 sets single (left) arm only to start catching it up to the right
35x10 for 8 sets

Incline barbell bench
135x6 (left arm toast)

Cable flies (10 sets)


Set of rope then straight bar then repeat:
Tricep rope pushdown
5x25
6x15
7x10
Tricep straight bar (overhand and underhand) pushdown
5x10
6x10
6x10

Few more cable tricep sets then
Dips
10 reps then out of the gym
 
225 for 10 on flat was biggest goal I've achieved in the gym that I've had my eyes on...

Today is day 31.. rest day also opened up my second bottles of andro 1/4. They'll last me another 30 days

Half way through
 
Congrats on the 225!! So you're halfway through now, think you'll hit 250? 275??
 
SFreed said:
Congrats on the 225!! So you're halfway through now, think you'll hit 250? 275??
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Not sure what to expect at the end. This cycle will let me know what will happen for the next one but we'll see. Dumbbells I can do 100s and that's the heaviest at the gym so I've maxed that out on flat, going to focus on incline now and catching my left arm up as it lacks on db press currently. 2545x10 would be wicked!
 
andybean96 said:
Not sure what to expect at the end. This cycle will let me know what will happen for the next one but we'll see. Dumbbells I can do 100s and that's the heaviest at the gym so I've maxed that out on flat, going to focus on incline now and catching my left arm up as it lacks on db press currently. 2545x10 would be wicked!
Click to expand...

Wow 2545x10? Good luck
 
Lol^

Today day 32 another off day.. played hockey and man is my cardio garbage. Lower back was killing me at the end of the game.. legs tomorrow!
 
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