EPI/X-dream/RPM log.
- Thread starter Frank Reynolds
- Start date
Frank Reynolds
Board Supporter
Sorry i didn't update in a bit. Turns out it was likely some soft tissue injury as it is pretty much gone. Still dosing epi at the same. Actually made some good strength gains in the gym this last week. Everything is going along perfectly. Diet has been 100%.
Will start daily updates again tomorrow after my workout.
Thanks for the support everyone!
Will start daily updates again tomorrow after my workout.
Thanks for the support everyone!
Frank Reynolds
Board Supporter
Ok update time..lol
Supplements
Xdream- 2 caps before bed . Sleep continues to be excellent.
Epistane- Took 2 pre, and post workout. Strength was very good the last week or so.
RPM-5 caps on an empty stomach before the gym this morning. Awesome, intense workout.
PowerFULL
2 caps before the gym, 2 caps before bed.
Notes- Strength is really seeming to go up now. Weight is at 188.8 this morning. So i am down quite a few lbs.
Training Log
Training Notes
Hs Bench Press
Last time i did 235 for 16rp, and i have had a personal goal to get to 3 plates perside, so rather then just adding a little, i said **** IT, and stepped it up to 270. Surprisingly i still came in at 10rp, which is awesome. Strength is up nicely on chest, which is usually my slowest gainer.
Behind neck smith
I was feeling strong on these my first RP set, but on my last rep of the first set i felt some serious shoulder pain. i tried to work through it on the 2 remaining sets, but i ended up 1 rep down from last time. I am pulling behind the neck presses out of my rotation, and adding in some DB presses. It is just too hard on my shoulder, and i just want to stay healthy.
Rev grip bench(smith)-
Added another 2 reps to these. I will probally keep weight the same 1 more time, and try to beat it by a few reps, then increase weight. Tri movements i keep a bit higher rep for saftey sake.
Rack Chin-
Added 5lbs on my lap, and got the same reps. Good ****.
HS Low Row
Continue to make nice gains on back thickness excersises. On my heavy set i added 5lbs, and got 1 extra rep. On my light i added 10 lbs and got the same reps. This machine is about out of room for the addition of more plates.. I may have to switch this out.
Thanks for looking.
Supplements
Xdream- 2 caps before bed . Sleep continues to be excellent.
Epistane- Took 2 pre, and post workout. Strength was very good the last week or so.
RPM-5 caps on an empty stomach before the gym this morning. Awesome, intense workout.
PowerFULL
2 caps before the gym, 2 caps before bed.
Notes- Strength is really seeming to go up now. Weight is at 188.8 this morning. So i am down quite a few lbs.
Training Log
Code:
LT TT
Hs Bench Press- 235x16rp 270x10rp(3plates)
Behind neck smith- 175x16rp 175x15rp
Rev grip bench(smith)- 225x15rp 225x17rp
Rack Chins- 20x23rp 25x23rp
HS Low Row- 185x9 145x11 190x10 155x11Training Notes
Hs Bench Press
Last time i did 235 for 16rp, and i have had a personal goal to get to 3 plates perside, so rather then just adding a little, i said **** IT, and stepped it up to 270. Surprisingly i still came in at 10rp, which is awesome. Strength is up nicely on chest, which is usually my slowest gainer.
Behind neck smith
I was feeling strong on these my first RP set, but on my last rep of the first set i felt some serious shoulder pain. i tried to work through it on the 2 remaining sets, but i ended up 1 rep down from last time. I am pulling behind the neck presses out of my rotation, and adding in some DB presses. It is just too hard on my shoulder, and i just want to stay healthy.
Rev grip bench(smith)-
Added another 2 reps to these. I will probally keep weight the same 1 more time, and try to beat it by a few reps, then increase weight. Tri movements i keep a bit higher rep for saftey sake.
Rack Chin-
Added 5lbs on my lap, and got the same reps. Good ****.
HS Low Row
Continue to make nice gains on back thickness excersises. On my heavy set i added 5lbs, and got 1 extra rep. On my light i added 10 lbs and got the same reps. This machine is about out of room for the addition of more plates.. I may have to switch this out.
Thanks for looking.
rms80
Board Sponsor
great detail!!
AnonyMoose
Well-known member
good format too!
Frank Reynolds
Board Supporter
Thanks for following allong.
LOL.. Thanks. Keep that in mind when ya need some testers..
Thanks for the support!
Frank Reynolds
Board Supporter
Supplements
Xdream- 2 caps before bed. Went to sleep, and stayed asleep till morning. Woke up nice and fresh at 4am
Epistane- Took 2 pre, and post workout. Strength still going UP. Really impressed so far as i have been dieting for quite some time now. I usually start to feel weak at this point. But i feel great.
RPM- Well i decided to try something a bit different with my RPM. I usually wake up 1:15min before i have to leave for the gym, take 2 rpm wait 10 min then eat my PWO meal , then take 3 more rpm, and 2 powerfull an 1:15min later while i am out the door to the gym.
Today i decided to eat 1:15 before the gym, and just take all 5 rpm, and 2 powerfull an hour and 15min later. Felt great, and had an awesome workout. Can't really say if i liked it more or less this way.
PowerFULL- Took 2 before training. Not really noticing much of a libido increase at all. But i def notice my sleep is much improved. Skin complexion also seems improved.
Notes- Strength still going UP. Weight is coming down. Diet is 100% in check. Training 100% in check. All is well, and life is good. Looking pretty good, could use a tan..lmao It seems like no matter how lean i get, i never look hard. Then again i have never been sub 10% so i have never really been all that lean..lmao I usually sit around 12%. My viscous cycle is get injured/lose motivation, get chubby, cut to 12%, get burned out of cutting so i stop there, then start to clean bulk when the process repeats..lol I am hoping to stay injury free, and consistant here. Would like to START a cut at 12%.
Training Log
Training Notes
Preacher Curl Added 5lbs, and got 1 more rep. I am happy to see my bi's steadily getting stronger as i always thought of them as one of my weakest points.
Reverse Curls I added 5lbs to these, and also got 2 additional reps. I like to beat my last time reps by atleast to when keeping weight the same, so to beat it by two when increasing weight is great.
Donkey Raises- Added two reps at the same weight. Doing Calfs DC style, is truley brutal..lol..
Standing leg curl- Kept weight the same, and added 5 reps.. WOW.. Time to increase weight next time.
Legg PressAdded 10lbs per side to my heavy set, and got 2 more reps then last time. I added 15lbs per side on my widowmaker and got the full 20 reps.
Xdream- 2 caps before bed. Went to sleep, and stayed asleep till morning. Woke up nice and fresh at 4am
Epistane- Took 2 pre, and post workout. Strength still going UP. Really impressed so far as i have been dieting for quite some time now. I usually start to feel weak at this point. But i feel great.
RPM- Well i decided to try something a bit different with my RPM. I usually wake up 1:15min before i have to leave for the gym, take 2 rpm wait 10 min then eat my PWO meal , then take 3 more rpm, and 2 powerfull an 1:15min later while i am out the door to the gym.
Today i decided to eat 1:15 before the gym, and just take all 5 rpm, and 2 powerfull an hour and 15min later. Felt great, and had an awesome workout. Can't really say if i liked it more or less this way.
PowerFULL- Took 2 before training. Not really noticing much of a libido increase at all. But i def notice my sleep is much improved. Skin complexion also seems improved.
Notes- Strength still going UP. Weight is coming down. Diet is 100% in check. Training 100% in check. All is well, and life is good. Looking pretty good, could use a tan..lmao It seems like no matter how lean i get, i never look hard. Then again i have never been sub 10% so i have never really been all that lean..lmao I usually sit around 12%. My viscous cycle is get injured/lose motivation, get chubby, cut to 12%, get burned out of cutting so i stop there, then start to clean bulk when the process repeats..lol I am hoping to stay injury free, and consistant here. Would like to START a cut at 12%.
Training Log
Code:
LT TT
Preacher Curl- 95x15rp 100x16rp
Rev Curls- 50x8 55x10
Donkey Calf- 90x8 90x10
Standing leg curl- 70x21rp 70x25rp
Legg Press- 8(pl)x 7 6(pl)+10 x 21 8(pl)+10x10 6(pl)+25x20Training Notes
Preacher Curl Added 5lbs, and got 1 more rep. I am happy to see my bi's steadily getting stronger as i always thought of them as one of my weakest points.
Reverse Curls I added 5lbs to these, and also got 2 additional reps. I like to beat my last time reps by atleast to when keeping weight the same, so to beat it by two when increasing weight is great.
Donkey Raises- Added two reps at the same weight. Doing Calfs DC style, is truley brutal..lol..
Standing leg curl- Kept weight the same, and added 5 reps.. WOW.. Time to increase weight next time.
Legg PressAdded 10lbs per side to my heavy set, and got 2 more reps then last time. I added 15lbs per side on my widowmaker and got the full 20 reps.
Frank Reynolds
Board Supporter
Thanks!
Frank Reynolds
Board Supporter
Supplements
Xdream- 2 caps before bed. Great sleep. Had some pretty intense dreams, which was cool because i am not much of a dreamer. Woke up feeling refreshed.
Epistane- Took 2 pre, and post workout. Strength still climbing. Waist still going down. Exactly what i aimed to get out of this.
RPM- I dosed RPM 5 caps on an empty stomach again, then ate an hour and 15 min later.. I must say today's workout had me sweating like never before. After my last set of rack deads, i was a mess.
PowerFULL- Didn't take 2 this morning. I think i am going to start taking just 3 caps in the evening. I am going to run another bottle of Pfull again after this epi pulse just to acess if i want to make it a permanent staple.
Notes- Strength still going UP. Weight is coming down. Diet and training are both doing excellent still. I am starting to get more vascular now, which is great. I think i will continue to diet until this epi is finished, then start on a nice clean gaining diet.
Had an outstanding workout today. I am surprised how great i feel for having been cutting for so long now. I am not even burned out in the slightest.
Training Log
Training Notes
Incline Smith Kept weight the same but added 2 reps. Next time i will keep the weight the same and try to beat my logbook by another 2 reps.
Smith Mil Press I added 5lbs but lost a rep. Next time i will increase another 5lbs in order to bring my rep range down just a little more.
Skull Crushers- Added an additional rep. I like to usually beat my log book by atleast 2 reps. I will leave this in one more time to see if i was just having an off day on it, if i fail again i will substitute it out.
Hs Pull Down- Added 10 lbs and got 1 additional rep. My back LOVES DC..lol It just will not stop getting stronger. Next time i will add a little more and try to get the rep range down just a hair.
Rack Deads
I added 1 more rep on these at 410. Which is good. I will likely keep these the same weight 1 more rotation and try to add 1-2 more reps. After my heavy set i usually do a light set. RPM had me feeling so pumped to work, i decided to throw in a rack dead widow maker set, and blasted out 315 for a brutal 20 reps. Felt awesome.
Xdream- 2 caps before bed. Great sleep. Had some pretty intense dreams, which was cool because i am not much of a dreamer. Woke up feeling refreshed.
Epistane- Took 2 pre, and post workout. Strength still climbing. Waist still going down. Exactly what i aimed to get out of this.
RPM- I dosed RPM 5 caps on an empty stomach again, then ate an hour and 15 min later.. I must say today's workout had me sweating like never before. After my last set of rack deads, i was a mess.
PowerFULL- Didn't take 2 this morning. I think i am going to start taking just 3 caps in the evening. I am going to run another bottle of Pfull again after this epi pulse just to acess if i want to make it a permanent staple.
Notes- Strength still going UP. Weight is coming down. Diet and training are both doing excellent still. I am starting to get more vascular now, which is great. I think i will continue to diet until this epi is finished, then start on a nice clean gaining diet.
Had an outstanding workout today. I am surprised how great i feel for having been cutting for so long now. I am not even burned out in the slightest.
Training Log
Code:
LT TT
Incline Smith- 255x9rp 255x11rp
Smith Mil Press- 180x19rp 185x18rp
Skull Crushers- 80x17 80x18
Hs Pull Down- 415x15rp 425x16rp
Rack Deads- 410x7 375x12 410x8 315x20Training Notes
Incline Smith Kept weight the same but added 2 reps. Next time i will keep the weight the same and try to beat my logbook by another 2 reps.
Smith Mil Press I added 5lbs but lost a rep. Next time i will increase another 5lbs in order to bring my rep range down just a little more.
Skull Crushers- Added an additional rep. I like to usually beat my log book by atleast 2 reps. I will leave this in one more time to see if i was just having an off day on it, if i fail again i will substitute it out.
Hs Pull Down- Added 10 lbs and got 1 additional rep. My back LOVES DC..lol It just will not stop getting stronger. Next time i will add a little more and try to get the rep range down just a hair.
Rack Deads
I added 1 more rep on these at 410. Which is good. I will likely keep these the same weight 1 more rotation and try to add 1-2 more reps. After my heavy set i usually do a light set. RPM had me feeling so pumped to work, i decided to throw in a rack dead widow maker set, and blasted out 315 for a brutal 20 reps. Felt awesome.
nycste
Well-known member
killer workout bro. how high are your rack deads.
i did mine at like bottom of my kneecap. which barely gave me leg drive. wondering if i could go lower to see if that would help but really have no idea.
i also did them conventional stance i havent done that in a long time been doing everything SUMO for last 8months
so any comments or feedback would be great. feel free to answer here or in my 2 threads
i did mine at like bottom of my kneecap. which barely gave me leg drive. wondering if i could go lower to see if that would help but really have no idea.
i also did them conventional stance i havent done that in a long time been doing everything SUMO for last 8months
so any comments or feedback would be great. feel free to answer here or in my 2 threads
Frank Reynolds
Board Supporter
I do them right at the bottom of my knee aswell. I do them with stance about shoulder width. I think you will love DC in the coming months.
Thanks for following along! I am going so SUB to your logs in the morning.
nycste
Well-known member
thanks and im like a freaking animal starving for food i wanna do my next workout grrr.
2b
Incline DB Curl
Reverse EZ Curl
Standing Calf Raise
Seated Leg Curl
Front squats or Zerkers
widowmakers for chosen squats
yummm
Frank Reynolds
Board Supporter
Weight
Down 4lbs in the last 3 weeks. But lost a lil over 1.5" off my stomach(measured with MYO tape, across the belly button) So in my opinion i am still putting on muscle while dropping fat. Seems like my goals are all being met with this pulse, and to think i am only HALF way through it.
Code:
7/3 203
7/10 198 -5.0
7/17 195.3 -2.7
7/24 193.8 -1.5
7/31 191.5 -2.3
8/7 192.6 +1.1
8/28 188.6 -4.0Down 4lbs in the last 3 weeks. But lost a lil over 1.5" off my stomach(measured with MYO tape, across the belly button) So in my opinion i am still putting on muscle while dropping fat. Seems like my goals are all being met with this pulse, and to think i am only HALF way through it.
nycste
Well-known member
so your doing only one carb meal daily? and yet able to maintain or progress in weights interesting
Frank Reynolds
Board Supporter
no..lol I eat 3 carb meals a day. Pre, post workout, and 1 other. On off days i still eat 3 carb meals. I am eating a touch over 200G of carbs a day.
nycste
Well-known member
ok cool. i might really start enforcing this. ive been cutting my carbs down alittle
but alittle prob still means close to 300
Frank Reynolds
Board Supporter
Xdream- 2 caps.. Still getting great sleep, and waking up fresh. No complaints here.
Epistane- Dosed 2 caps pre workout, and 2 post. Strength still creeping up.
RPM- Took 5 caps, 1 hr before eating pre workout meal, then went to the gym. I think this dosing is working best for me. Really liking RPM. I have noticed some amazing workouts on this.
PowerFULL- I am taking one of these pre workout and 2 before bed, on non training days i have been just taking 2 at night. I am noticing increased sleep forsure. I would like to continue on this when not on EPI to further review it.
Notes- Had a good day in the gym. Definetly still making progress. I may cut my 3rd carb meal in half as to reduce cals a little. Overall i feel great.
Training Log
Lt= last time. TT= This time. Hs= Hammer Strength If there is an rp next to a set it is Rest Paused, if not it is a straight set. Pl=plates(45lb)
Training Notes
Hs Preacher Curl
Kept the weight the same on these, but added 2 reps. I will do this one more time at this weight and try to hit 15rp, then add some weight.
Hammer Curls
Did the same weight on these, and added 2 reps over last time. I will continue on the same weight next time, and just keep trying to beat the reps.
Seated Calf Raise-
same weight here as well, and added 2 additional reps. 2 reps on calfs DC style is brutal..lol
Lying Leg Curl-
Upped these 10lbs and managed to only lose 2 reps. Next time i will keep the same weight and try to beat the reps.
Hs Hack Squat
I added 20 lbs to my heavy set and actually busted out 1 more rep then last time. I added 40lbs to my widomaker. The 3 plate widow maker was brutal. It made driving home a real joy..lol Glad too see weight continuing to boom on legs.
Thanks for looking.
Epistane- Dosed 2 caps pre workout, and 2 post. Strength still creeping up.
RPM- Took 5 caps, 1 hr before eating pre workout meal, then went to the gym. I think this dosing is working best for me. Really liking RPM. I have noticed some amazing workouts on this.
PowerFULL- I am taking one of these pre workout and 2 before bed, on non training days i have been just taking 2 at night. I am noticing increased sleep forsure. I would like to continue on this when not on EPI to further review it.
Notes- Had a good day in the gym. Definetly still making progress. I may cut my 3rd carb meal in half as to reduce cals a little. Overall i feel great.
Training Log
Lt= last time. TT= This time. Hs= Hammer Strength If there is an rp next to a set it is Rest Paused, if not it is a straight set. Pl=plates(45lb)
Code:
LT TT
Hs Preacher Curl- 105x11rp 105x13rp
Hammer Curls- 35x10 35x12
Seated Calf Raise- 90x12 90x14
Lying Leg Curl- 110x21rp 120x19rp
Hs Hack Squat- 3pl+35x7 2pl+25x20 4plx8 3plx20Training Notes
Hs Preacher Curl
Kept the weight the same on these, but added 2 reps. I will do this one more time at this weight and try to hit 15rp, then add some weight.
Hammer Curls
Did the same weight on these, and added 2 reps over last time. I will continue on the same weight next time, and just keep trying to beat the reps.
Seated Calf Raise-
same weight here as well, and added 2 additional reps. 2 reps on calfs DC style is brutal..lol
Lying Leg Curl-
Upped these 10lbs and managed to only lose 2 reps. Next time i will keep the same weight and try to beat the reps.
Hs Hack Squat
I added 20 lbs to my heavy set and actually busted out 1 more rep then last time. I added 40lbs to my widomaker. The 3 plate widow maker was brutal. It made driving home a real joy..lol Glad too see weight continuing to boom on legs.
Thanks for looking.
nycste
Well-known member
very nice buddy.
question.
taking powerfull isnt affected at all when taking a PH like epistane?
just curious. powerfull has such an amazing writeup i was reading it you got the bulk or precapped ones?
also what program you using to list your workouts soo compact and neat?
question.
taking powerfull isnt affected at all when taking a PH like epistane?
just curious. powerfull has such an amazing writeup i was reading it you got the bulk or precapped ones?
also what program you using to list your workouts soo compact and neat?
Frank Reynolds
Board Supporter
I am not sure on the powerfull honestly. I have the new capped version. I have definetly noticed some increased sleep quality. I want to see how i feel on it when i am off of the PH's, and i can better acess what is what. I am not one to take allot of supps so when i come off the EPI i will likely just run powerfull solo, with RPM of course as my pre workout supp.
There are a few supps i would like to try but i hate to get into the mindset that i need supps/ph/gear to make progress. I been eyeballing ap/pslin, and anabolic drive when it comes out..lol
As for the format i use for my excersises. Just use the
Code:
Tags to wrap your text, that is what i do..
Hope that helps!!Frank Reynolds
Board Supporter
Update of fridays workout.
Xdream- 2 caps before bed. Great sleep, and weird dreams continue. I am really enjoying the dreams.
Epistane- Took 2 pre, and post workout. I am continuing to get stronger, had a great workout.
RPM-5 Caps an hour fifteen before eating my pre WO meal. Went to the gym, and had a GREAT workout.
Notes- Still going good. I had two semi cheat meals this weekend, and they were great..lol Back on track today. Will continue dieting for probally 1 more week, 2 max. Then i will get my cals up, and begin to clean bulk. My strength is still increasing. I may have stalled out on my HS Shoulder press, and if so i will substitute it out, and start making progress again on some new movement.
Training Log
Training Notes
Hs Incline Kept weight the same, but added 2 reps. I will likely keep weight the same next time and try to get 16rp, then increase weight.
Hs Shoulder press Kept weight the same, and got the same reps. I will try this weight one last time, and aim to beat the reps by atleast two. If not i will pull this out of my rotation for another excersise.
Close Grip Bench Press- I added 10 lbs and lost a rep. I will keep weight the same next time on these, and try and beat it by 2reps.
Close Grip Pull Down-
Added 15lbs and lost 1 rep here as well.. I am going to add a bit more weight next time, and try and get my rep range down a bit.
Tbar row(non chest supported)-
Added 25lbs to my light set, and still managed 10 reps. Added 30lbs to my heavy set and managed 1 extra rep. Back thickness excersises continue to boom in strength.
Xdream- 2 caps before bed. Great sleep, and weird dreams continue. I am really enjoying the dreams.
Epistane- Took 2 pre, and post workout. I am continuing to get stronger, had a great workout.
RPM-5 Caps an hour fifteen before eating my pre WO meal. Went to the gym, and had a GREAT workout.
Notes- Still going good. I had two semi cheat meals this weekend, and they were great..lol Back on track today. Will continue dieting for probally 1 more week, 2 max. Then i will get my cals up, and begin to clean bulk. My strength is still increasing. I may have stalled out on my HS Shoulder press, and if so i will substitute it out, and start making progress again on some new movement.
Training Log
Code:
LT TT
Hs Incline- 270x12rp 270x14rp
Hs Shoulder Press- 200x13rp 200x13rp
Close Grip press- 205x22rp 215x21rp
Close grip pull down-210x20rp 225x19rp
T-Bar row- 125x10 145x6 150x10 175x7Training Notes
Hs Incline Kept weight the same, but added 2 reps. I will likely keep weight the same next time and try to get 16rp, then increase weight.
Hs Shoulder press Kept weight the same, and got the same reps. I will try this weight one last time, and aim to beat the reps by atleast two. If not i will pull this out of my rotation for another excersise.
Close Grip Bench Press- I added 10 lbs and lost a rep. I will keep weight the same next time on these, and try and beat it by 2reps.
Close Grip Pull Down-
Added 15lbs and lost 1 rep here as well.. I am going to add a bit more weight next time, and try and get my rep range down a bit.
Tbar row(non chest supported)-
Added 25lbs to my light set, and still managed 10 reps. Added 30lbs to my heavy set and managed 1 extra rep. Back thickness excersises continue to boom in strength.
Frank Reynolds
Board Supporter
Edwards, and Link.. Thanks for following along.
Supplements
Xdream- 2 caps before bed.. I am going to be sad when this bottle runs out..lol I am enjoying the sleep benifits.
Epistane- Took 2 pre, and post workout. Strength was "kinda" ****ty. I just had an off workout i think.
RPM-4 caps pre workout on an empty stomach. Felt good effects of the RPM, but just wasn't having a great day.
Notes- Strength is starting to level off. Once this epi runs out i will cruise for a week or so, just to give my body a rest, and start another 10wk DC blast. I have loosened up on my diet a bit the last 3-4 days, not much, just a little to get cals up a bit, i have been eating a bit more carbs then i usually do. I think i will cut them back down after this week, and diet for the remainder of my epi bottle(1.5wkiirc) more with carbs down 30g lower then i have had them this log.
Training Log
Training Notes
Standing Ez Curl Added 5lbs and 2 reps. That is a great increase.. BTW i am just counting the weight on the bar for these, not the bar itself. Next time i will add a little weight.
Pinwheel Curls Added a few reps. It is hard to add any real weight to these as you can only add in 5lb incrments on DB's, and that is a pretty good sized jump for these. I will probally continue with this weight untill i am closer to 20rp, then ad 5lbs.
45°Leg press(calf)- Added 10lbs, and lost 2 reps. That is too be expected with adding weight.
Hs Seated Ham- added 15lbs on these and lost 5 reps. I wanted to bring my rep range down a little, and i did. I will probally add a bit more next time as well.
Power Squat Added 20lbs on my heavy set and got the same amount of reps. Did the same on my light set(widowmaker) will add even more next time.
Here is a pic comparing the start of this log, till today.. Few notes about the pics. I have been eating a bit more carbs for the last 4 days, so i am a little more watered up then i have been the last week. And also i have eaten 4 times already today..lol I honestly would like to lean out a bit more, but i will re-evaluate after the next week or two.
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Supplements
Xdream- 2 caps before bed.. I am going to be sad when this bottle runs out..lol I am enjoying the sleep benifits.
Epistane- Took 2 pre, and post workout. Strength was "kinda" ****ty. I just had an off workout i think.
RPM-4 caps pre workout on an empty stomach. Felt good effects of the RPM, but just wasn't having a great day.
Notes- Strength is starting to level off. Once this epi runs out i will cruise for a week or so, just to give my body a rest, and start another 10wk DC blast. I have loosened up on my diet a bit the last 3-4 days, not much, just a little to get cals up a bit, i have been eating a bit more carbs then i usually do. I think i will cut them back down after this week, and diet for the remainder of my epi bottle(1.5wkiirc) more with carbs down 30g lower then i have had them this log.
Training Log
Code:
LT TT
Standing Ez Curl- 90x13rp 95x15rp
Pinwheel Curls- 35x8 35x10
45°Leg press(calf)- 210x12 220x10
Hs Seated Ham- 115x26rp 130x21rp
power squat- 3(pl)+35x 8 2(pl)+35x20 4(pl)x 8 3(pl)x20Training Notes
Standing Ez Curl Added 5lbs and 2 reps. That is a great increase.. BTW i am just counting the weight on the bar for these, not the bar itself. Next time i will add a little weight.
Pinwheel Curls Added a few reps. It is hard to add any real weight to these as you can only add in 5lb incrments on DB's, and that is a pretty good sized jump for these. I will probally continue with this weight untill i am closer to 20rp, then ad 5lbs.
45°Leg press(calf)- Added 10lbs, and lost 2 reps. That is too be expected with adding weight.
Hs Seated Ham- added 15lbs on these and lost 5 reps. I wanted to bring my rep range down a little, and i did. I will probally add a bit more next time as well.
Power Squat Added 20lbs on my heavy set and got the same amount of reps. Did the same on my light set(widowmaker) will add even more next time.
Here is a pic comparing the start of this log, till today.. Few notes about the pics. I have been eating a bit more carbs for the last 4 days, so i am a little more watered up then i have been the last week. And also i have eaten 4 times already today..lol I honestly would like to lean out a bit more, but i will re-evaluate after the next week or two.
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Frank Reynolds
Board Supporter
Frank Reynolds
Board Supporter
Thanks for following along..
I am going to update in a lil bit with my thoughts of today, and my training log.
I am just feeling drained as **** in the gym, and think it is time for a 7-10 cruise period. I have been going for about 16-20weeks with no break, and now it is taking its toll.
Frank Reynolds
Board Supporter
Thanks brotha! Update of wed workout, and todays coming in a few..
I will say. I increased my cals a bit more the last few days, and felt AWESOME in the gym today.. I think after this 7-10day cruise period, i will be ready to get my next DC blast started.
Red Dog
Well-known member
Amazing log dude. I had a question about timing though, when you say you take the epi preworkout and the powerfull preworkout are you taking them at the same time? is it right before you head to the gym or a little while before? after the preworkout meal, before? Just curious how you had things set up.. Keep us posted on your progress and great job!
Also beautiful pup, I have an english bulldog thats got more personality than most people i've met! :wave:
Also beautiful pup, I have an english bulldog thats got more personality than most people i've met! :wave:
neoborn
Well-known member
I know you came to the conclusion of soft tissue injury, this makes me want to suggest two things ( that you may or may not already be doing )
1. Drink your 2ltrs of water a day or more as you feel the need. Water intake is important.
2. Extreme stretching before / between and after sets, I seriously injured my leg because of not stretching enough which kept me from doing squats for two months
3. 10/10 on the body transformation....very nice!
Hope this helps,
Much Love,
Neoborn
Frank Reynolds
Board Supporter
Thanks! For my pre workout i would eat at 4:45 and walk out the door by 6am, as i was walking out the door is when i would take my Pfull/epi. They say the Pfull should not be taken with carbs, so i tried to give it atleast 1hr 15min before i took my dose. I get to the gym at 630.
I took this week to cruise, and will likely take next week as well to cruise. And my epi ends next wed so this log will be all wraped up.. I think i made some great progress really. I am down like 9-10 lbs, and MUCH leaner. So i def conclude that i gained some muscle while dropping a good deal of fat as you can see in the pics.
Frank Reynolds
Board Supporter
I know you came to the conclusion of soft tissue injury, this makes me want to suggest two things ( that you may or may not already be doing )
1. Drink your 2ltrs of water a day or more as you feel the need. Water intake is important.
2. Extreme stretching before / between and after sets, I seriously injured my leg because of not stretching enough which kept me from doing squats for two months
3. 10/10 on the body transformation....very nice!
Hope this helps,
Much Love,
Neoborn
Yea, I drink over 2ltr a day. I have also gotten some poseidon to try out aswell.
Yea. I need to strech a bit before workout i think. That is solid advice. I usually only stretch after my sets.
Thanks bro! I think that is a pretty good transformation in about 6weeks time, with NO CARDIO at all..lol I gotta add some in.lol
Cellardude
Well-known member
looking good man! gl with the log 
Frank Reynolds
Board Supporter
Thanks man.. Unfortunetly i can not really get into the details. Bobo frowns upon that!..lol I will say it is nothing too extravagant, lean protein, good carbs(whole wheat), and good fats. It has served me well though. I have been eating much more cals the last 2 weeks, and will likely start to diet again monday, for another 1-2 more weeks max before starting my winter "gain" diet.
Sorry i couldn't be more of a help to ya!
Frank Reynolds
Board Supporter
Thanks bro.. God luck with your "cycle" If ya log it, i will keep an eye out for it.
This log is about to be concluded..lol
neoborn
Well-known member
Just try this for me, stretch a little before ( muscles are cold ) then between each set, stretch it out hard to the point of (good kind ) painful stretching, then once you are done with that exercise. You will make better gains, remain less prone to injury I am sure....
Much Love,
Neoborn
P.s did you jump straight to 40mg's? Previous PH or PS or AAS experience?
hman85
Well-known member
awe thats weak.Well could you at least tell me around the cals your taking. Thought we are supposed to help each other.:thumbsup:
Frank Reynolds
Board Supporter
LOL.. I hear ya there. However he makes it perfectly clear to his clients that the diets are between him, and us, and not to be given out.
Check out "the cut diet" on scivation's.. That seems like a very well planned out approach!
As far as cals the are mostly around 2500 range. However there are some days that are a bit higher, and others a tad lower.