Covid Comeback Log

[Scottfalcon]

Hey guys-

Been out of the gym since they closed back in March (I'm in NY.) First 5 weeks of quarantine was really good about working out at home, then ended up going back to work and picking up lots of sidework, combined with the lack of motivation to workout in my garage, and here I am now at week 6 of no working out! I'm going to get back at it tomorrow, considering I have a week beach vacation in 5 weeks.

I'm going to be doing 3 full body workouts a week M/W/F. I've got a pullup bar, adjustable dumbells to 50lbs, and some sandbags so i do what i can.

Diet wise I'm going to carb cycle. Basically zero carb on off days and carbs intra and post workout. The goal is to recomp as best as possible in the next 5 weeks.

I'm going to be running the following:

-R-andro shred 3 caps a day (300mg androsterone + 200mg 7 keto)
-stanoplexx (600mg epiandro)
-apex alchemy Kronos (probably going to start with 100mg a day and work up to 150/200)

I'll definitely do some before and after pics 5 weeks from now, but not going to post one now considering I'm a pale chubby mess haha.

 

[Scottfalcon]

Don't know if anyone is interested in following but at least will allow some accountability for myself. Having a 3.5 year old boy and a 5 month old boy doesn't give me many options of times to workout, so was up at 5am this morning and got a solid 45min full body workout in. Each group of exercises is either a tri set or a super set for 3 sets, 1.5mins rest in between. Again just easing back in after 4 weeks of no working out.

Rear foot elevated split squat w/ dumbells- 30lbs per hand x10/40x8/50x6
DB Standing Shoulder Press-
20x15/30x12/40x10
Pullups- 10/8/6

DB Romanian Deadlift- 50x10/50x10/50x10
Pushup- 10/10/10
DB Bent Over Row- 50x10/50x10/50x10

Bench Dips- 10/10/10
Lateral DB Raise- 3 sets of 21's with 15lbs

DB Curl- 3 sets of 21's with 20lbs
Band Face Pulls- 3 sets of 20

Making up for the lack of weight and making the body weight stuff more difficult by pausing all reps in the stretched position, super slow eccentrics with a good squeeze in the contracted position and as explosive as possible on the concentrics. Tomorrow will be conditioning + abs. Probably do some loaded carries, sprints, or something like that. I generally hate and don't do long steady state cardio, would rather do some sort of HIIT work. Any got any good suggestions with the equipment I have available?

Also worked out fasted, finished the workout with 25g whey and 25g karbolyn. This plus 2 slices of toast with breakfast will be my only carbs for the day, and tomorrow will be zero carbs aside from vegetables and maybe some fruit. I'm not going to strictly log my diet here.

Currently at 6'1 and 207lbs. Not really worried about weight, just a good body recomp, so whatever happens to my weight happens as long as I look better. Also, hoping that all of my supps come in today and tomorrow so will be starting all of those as they arrive.

 

[Scottfalcon]

Day 2 was a conditioning day this morning.

30 min walk with some hills wearing a 50lb weightvest, just about 3 miles. Then:

3 rounds w/ 3 mins rest between
10 hanging leg raises with a pause at the top
20 sandbag zercher squats
30 53lb KB swings

Weight last night was 202lbs

Probably not going as low carb as I had planned. Working out, 2 kids, plus working construction 6 days a week leaves my body needing carbs. Still fairly low carb, yesterday was about 125g carbs, 200g protein, 80g fat. Probably a little lower than I want to be on the total calories, so may up the carbs a little more.

 

[Segansational]

Will follow along. I can appreciate the need for accountability and I hear you about it being tough with the little ones!

Apex Alchemy seems legit, so interested to hear how this stack treats you. Thinking you might want to up the epi though as 600 mg is a fairly conservative oral dose, but not sure given you're stacking. Will let someone more knowledgeable chime in.

 

[Scottfalcon]

Another good workout this morning. I'm on Long Island and damn is it hot and humid to be doing garage workouts!

Exercises were grouped into trisets/supersets again.

Walking lunge- 50lbs x 15 per leg
70 x 12
90 x 10
Shoulder Press- 20x15/30x12/40x10
Pullup- 10/8/6

Feet Elevated Pushup- 10/10/10
DB Row- 50x10/50x10/50x10
Step Ups- 50 x 10 per leg/3 sets

DB French Press- 25lbs per hand x 10/9/8
Lateral Raises- 15x12/12/10

DB Hammer Curl- 30x10/9/8
Band Face Pull- 20/20/20

Band face pulls are rough, I really feel them in my rear delts and traps so well when I pull back and pull my hands apart at the same time.. good burn! Can't wait for the gyms to open back up. Phase 3 starts here today, so best case is 2 weeks from now for phase 4.

Finally got all my supps in so started with-

100mg Apex 11kt
600mg CEL Stanoplex split into 2 doses of 300 each
3 caps R Andro Shred Spread throughout the day

Also taking SNS Creatine HCL, SNS Vasoforce, and primatene/caffeine.

Pre-workout I take 1 stanoplex, 1 r andro shred, creatine and vasoforce. Pumps are damn painful! Post workout shower and apply 11kt, and then the rest of the doses are spread throughout the day.

 

[Scottfalcon]

Will follow along. I can appreciate the need for accountability and I hear you about it being tough with the little ones!

Apex Alchemy seems legit, so interested to hear how this stack treats you. Thinking you might want to up the epi though as 600 mg is a fairly conservative oral dose, but not sure given you're stacking. Will let someone more knowledgeable chime in.

Thanks for following man! I think Im going to be at 900mg epiandro per day, R-Andro used to be androsterone, but the formulation was changed and after talking to @nostrum420 the new formulation looks like just epiandro also. So that will put me at 900mg epiandro/100mg 11kt/150mg 7kt. Probably going to up the 11kt in the next 2 weeks to 150mg or possibly 200mg. Also if you're on the fence about 11kt dont wait to see how it does for me, I've used it many times before, and 2 times from NOS labs which should be the same stuff as Apex and it works so well. I find at lower doses (100mg or so) I look full, vascular and my midsection leans out quickly. Up towards 200mg I get those effects plus definitely starting adding some very lean gains, and for some reason my traps and shoulders specifically explode. Maybe because I usually apply to upper chest/traps/shoulders. Not sure if there are localized effects or just that I've heard traps specifically have a high amount of androgen receptors.

 

[Hilltern]

I’ll follow along. You got any kind of PCT planned?

 

[Scottfalcon]

I’ll follow along. You got any kind of PCT planned?

Thanks for joining man. I have clomid and Nolvadex on hand. I've run various combos of 1 andro, androsterone, epiandro and 11kt over the last couple of years and I've pct'd with clomid and most recently I used just Mtest and anabolic effect. I couldn't tell any difference in recovery, but to be fair I didn't have blood work to compare. So basically I think it will just be a last min decision on how I'm feeling at the time.

 

[Scottfalcon]

No workout this morning, feeling pretty sore and beaten up.. i think the weight vest walks are pretty rough on my feet/legs and my core especially. I have a short vest so the weight sits high up and requires lots of core involvement to stay balanced.

Weighed 199.5lbs last night which is down from 203 on Sunday and stomach already looks flatter. Amazing how quickly the bloat goes away and water weight drops when you clean up the diet.

Did 2 doses of 11kt yesterday, 1.5ml morning and night, will be the same today for 150mg total per day. Stanoplex and R andro shred as previously mentioned, may have a little headache this morning but otherwise woke up lean and full looking, looking forward to the next 2-3 weeks when everything starts to go full effect.

 

[Scottfalcon]

Worked out this morning-

Rear foot elevated split squat w/ dumbells- 30lbs per hand x11/40x9/50x7
DB Standing Shoulder Press-
20x16/30x13/40x10
Pullups- 11/9/7

DB Romanian Deadlift- 50x11/50x11/50x11
Pushup- 11/11/11
DB Bent Over Row- 50x10/50x10/50x10

Bench Dips- 10/10/10
Lateral DB Raise- 15x13/15x12/15x10

DB Curl- 25x11/25x10/25x9
Band Face Pulls- 3 sets of 20

Everything super slow eccentrics, pauses in the stretched position, explosive concentrics.. trying to make the most of lighter weights. Another ridiculous full body pump today.

Now off to do some copper roofing in this brutal heat and humidity.

 

[Scottfalcon]

Good Monday morning!

Got in a workout this morning.. not the best and was dragging ass but never skip a monday right? Spent Fri/Sat/Sun in the awful heat and humidity stripping a mansard roof/doggy dormers etc and then redoing in all copper flashing/trim/shingles.. no shade from 7am until sundown on this roof so needless to say I was pretty beat up by last night.

Walking lunges- 50x15/90x12/110x10
DB Shoulder Press- 30x15/30x14/40x12
Pullups- 11/9/7

Step Ups- 50x10/x10/x10
Foot Elevated Pushup- 9/9/9
DB Row- 50x11/50x11/50x10

French Press- 25x11/25x10/25x9
Lateral Raises- 15x14/15x12/15x10

Hammer Curl- 30x11/30x10/30x9
Band Face Pull- 20/20/20

 

[Scottfalcon]

Starting to see some nice fullness from my current stack. Only alteration is I'm only doing 100mg of 11kt, as 150mg/3ml is alot to apply at once and I really only like applying in the morning, not at night before I get into bed with my wife. Waist is looking much leaner which I'm sure can be mostly attributed to my big cut in carbs but whatever, I'll take it!

This mornings workout was conditioning/core.. 3 rds of every group:

10 hanging leg raises
20 sandbag zercher squats
30 kb swings 53lb bell

10 side bends per side/50lb db
KB overhead carry/60feet per arm

10 deadbugs
200 ft farmers walk/50lb dumbells + 50lb vest

 

[Scottfalcon]

Good workout this morning. Strength and slight aggression definitely kicking in from the epiandro, and midsection is definitely leaning out which is prob a combination of diet and 11kt starting to do it's thing. Also weighed in last night at 202.5 so down 4.5 lbs so far, definitely drying out with the epi plus lower carbs. Carbs have been staying around 100-150g a day, mostly from fruits/veg and white rice with dinner only.

Workout this morning, 3 year old came in at 4am and took over the bed so I said screw it and just got up and went for my workout. Also added 15lbs to all bodyweight exercises today with the weight vest.

Rear foot elevated split squats- 30lbs per hand x 12 reps/40x10/50x8
DB shoulder Press- 30x16/40x12/50x6
Pullup- +15lbs x 8/+15lbs x 8/ +15lbs x 5 rest pause x3 rest pause x2

Romanian Deadlift- 50lbs per hand x 11/x11/x11
Pushups- +15lbs x 8/x8/x8
DB Row- 50x11/x10/x10

Bench Dip- +15 x 10/x9/x8
Lateral Raise- 15x15/x14/x12

DB Curl- 25x12/x11/x10
Band Face Pull- 20/20/20

 

[Segansational]

So down 4.5 lbs in just shy of 2 weeks on 7/11/androsterone/epiandro, correct?

 

[Scottfalcon]

Thats correct man.. although I'm getting conflicting reports on the androsterone.. NOS says its reg epiandro and with his knowledge im inclined to believe that, but Hardrock Supps responded to me and said that it's still androsterone.. so it's either 600mg epi/300mg androsterone or 900mg epiandro.

 

[Scottfalcon]

Hey guys got a few updates been really busy but still managing to get some work in.

Weighed in last night at 199lbs, so down 8lbs from the start of this.

Over the weekend I didn't do any lifting, worked a bunch and spent some time with the family but managed to get in 2 4+ mile weight vest walks with 50lbs. When I'm in the actual gym I'm a big Wendler/531 follower, and he recommends weight vest walks which i always brushed off.. well they are brutal.. legs and core end up feeling worked the following day. Switched from full body to upper/lower so I can get some more volume in.

7/7- Upper
Weighted pullups- +20lbsx5/x5/x5/x5/4
DB Press- 50x8/50x7/50x5/40x9/40x7

DB Row- 50x12/50x11/50x10/50x10/50x10
Feet Elevated Pushups w/ vest- +20lbs x 8/x8/x7/x7/x7

DB Tricep Press- 25x12/25x10/25x9
Lateral DB Raise- 15x15/15x14/15x12

Hammer Curl- 30x12/30x11/30x10
Band Face Pulls- 20/20/20

7/8 Lower Body
Rear foot elevated squat (50lb dumbells + 20lb vest = 120lbs) 5x5

Romanian Dead- 50lb DB 5x10

Alternating Jumping lunge- 20lb vest 4x8 per
Standing Calf Raise- 20lb vest x 12/10/9/9

 

[Scottfalcon]

7/10 Upper Body Workout

Really needing more weight, the 50lb dumbells aren't cutting it. I have the Powerblock Sport 9.0 but everywhere is out of stock on the expansion packages, would really like to get these things up to 90lbs.

Pullup- BWx11/10/9/8/8
DB shoulder press- 40x13/40x11/30x15/30x13/30x11

DB Row- 50x12//11/10/10/10
Pushup- BWx15/13/12/11/11 Pause at the floor

Bench Dips- 20lbs vest x 11/9/8
Lateral Raise- 15x15/14/12

DB Curl- 25x12/11/9
Band Face Pulls- 20/20/20

4 mile walk with the family

Definitely leaning out, but weight holding fairly steady around 199-200. Fullness and pumps are awesome, so things are going OK.

 

[Segansational]

Sounds like you're making good progress!