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Estevato's LG Sciences Battle Hardened Kit (sponsored log)

Estevato58

Estevato58

Member
Hey guys, what's up?

First off, I wanna thank Hvactech and LG Sciences for picking me to do this log, I'm gonna give it all I got! ;)

My goal for the six week run is a recomp. I'll be doing early morning cardio w bcaas to get some extra cardio in for fat burning. My split is gonna be everything worked 2x a week, alternating heavy and light sessions, the only exemption is legs, my upper thighs are 27" already, but my calves are way behind at 16.5" so I need to bring that up. The second leg day will be calves only. I wonder if I can add an inch over the course of this run?

I need to get my starting strength numbers and starting measurements/pics done this week. But I'm pretty tied up w work at the moment, so they'll be up by this weekend for sure.

As far as diet, I'm eating about 2,300kcal for these first two weeks, see how my body reacts to the extra wrk I wanna put in, then maybe drop 200cal after that, depending on the end of week progress.

I'm already on day 2 of dosing, no gym tonight, and there's possibility of no gym tomorrow night either, but I won't know for sure till tomorrow. Cardio sessions are definitely in order though. ;)
 
Hit chest and back last night!! Feelin good today!



Bench:
8 x 185
7 x 205
5 x 225
3 x 250

Incline:
135 x 10
185 x 8
225 (smith) x 8
225 x 4 drop 135 x 12

Dumbbell pull overs:
5 sets of 12 @ 50lbs

Wide grip chins (to 30)
4, 3, 3, 3, 2, 3, 3, 2, 3, 3, 1

Barbell rows (underhand grip):
135 x 10
150 x 8
150 x 8
185 x 6 drop 135 x 8

Hex bar deadlifts:
45's x 12
2 45's x 10
2 45's x 6
3 45's x 3
 
In the mornings I drink some bcaas and do steady state. In the afternoons I'll switch between steady state on the elliptical and intervals outside every few days...
 
Last nights workout:


Seated calf raises:
115 x 10
115 x 10
140 x 10
185 x 4 drop 160 x 5 drop 135 x 6 drop 90 x 12

Barbell shoulder press

95 x 10
115 x 8
135 x 2
(2 min rest)
135 x 4
95 x 12

Dumbbell lateral raises
20lbs x 15
30lbs x 10
40lbs x 6 (cheats)
35lbs x 5 drop 25 x 5 drop 15 x10

Smith front (?) raises
95 x 12
115 x 10
135 x 6
135 x 6

Straight bar curls
50 x 12
70 x 10
80 x 6
Cheat curls 90 x 5 drop 80 x 3

Incline dumbbell curls
25 x 6
Rest 1min
25 x 6
30 x 5
Rest 1 min
30 x 6

Barbell Tricep extension
50lbs x 12
60lbs x 8
60lbs x 7
70lbs x 5

Triceps push down
100lbs x 15
120lbs x 12
150lbs x 10
200lbs x 3 drop 150 x 5 drop 100 x 8

Reverse curls/ forearm curls supersets
50lbs x 12, 10, 10, 10

Crunches
5 x 25


I'm gonna go do some outdoor cardio then eat breakfast, but damn I'm sore right now!!
 
Lol, I'm not too good with this, I read more than I post... But I'll get the hang of it. I'm gonna hit legs tonight after work, should be fun!
 
Forgive me brothers, for I have sinned. I skipped leg day :( Not that my thighs need to get bigger, but still I need to develop my calves more. While I'm confessing my sins, I skipped cardio this morning too because I didn't set my alarm. Failing to prepare is preparing to fail. I'll have that corrected tonight ;)

Chest and back tonight. I need to improve on my wide grip chins...


I'll catch y'all later...
 
Estevato58 said:
Forgive me brothers, for I have sinned. I skipped leg day :( Not that my thighs need to get bigger, but still I need to develop my calves more. While I'm confessing my sins, I skipped cardio this morning too because I didn't set my alarm. Failing to prepare is preparing to fail. I'll have that corrected tonight ;)

Chest and back tonight. I need to improve on my wide grip chins...


I'll catch y'all later...
Click to expand...

Do two extra sets of squats and say two Hail Mary's
 
Tonight's summary:


Chest and Back

Smith machine calf raises
225 x 12
315 x 12
315 x 10
Grow, you stupid calves, grow!!
365 x 6
315 x 6 drop 225 x 8 drop 135 x 10

Dumbbell bench
30lbs x 12 (warm up)
50lbs x 10 (warm up)
1min rest
70lbs x 10
2min rest
100lbs x 6
90lbs x 6
80lbs x 5 drop 70lbs x 3

Dumbbell incline
50lbs x 10
70lbs x 8
80lbs x 5
(2min)
90lbs x 4
(2min)
100lbs x fail
80lbs x 5

Pull overs
75lbs x 10, 10, 10, 10

Chin ups (to 30)
5, 5, 4, 3+1 cheat, 3, 3, 2+1 cheat, 2+1 cheat

Rows
135 x 12
135 x 12
185 x 8
225 x 5

Deadlifts
225 x 10
275 x 8
315 x 4 rest 2 (I wore straps on this set)
I feel like puking, lol

Crunch machine
100lbs x 25
150lbs x 25
150lbs x 25
150lbs x 25

Cardio, slow and steady on the elliptical
30min 330kcal 2.04mi


I felt pretty damn focused tonight, but hella hungry! I'm surprised I was able to move normal weight on a caloric deficit! I think the stuff is kicking in. We'll find out as time goes on. Tomorrow is shoulders and arms. Wednesday is leg day. I plan on making up lost time by doing higher volume. One of the things I like to do on high volume leg day is 5 sets of 20 reps @ 225lbs on smith machine squat. Some ppl hate on the smith, but I like to use it for high rep days.


I needa eat, shower, dose the pbold and hit the hay! :P
 
Yah you will be even stronger than normal once it fully kicks in. It's nice not to lose power while dieting down.
 
Omg, I've been effin tired since Monday! Caloric deficit, I hate you >:O But it needs to be done...

I carbed up last night cuz tonight I train legs!! :) I'm happy. Now this'll be the test: can I still move my same weight/volume eating +/- 2200kcal/day while using this product...


Oh yea, this is gonna be fun!!
 
Tonight's report:

Leg day :)

Seated calf raises
140 x 8
140 x 7
115 x 10
115 x 10
90 x 12
90 x 12

Smith Squats (superset calf raises) (after each set of squats, I did the same number of calf raises)
135 x 10 x 2 sets (warm up)
225 x 10 x 2 sets
(Rest 2min)
315 x 8
(Rest 2min)
315 x 6 (no calf raises)
(Rest 2min)
405 (to the bench only, not a2g) x 3

Lunges (smith machine, again:( )
95 x 12
115 x 12
135 x 10
185 x 8

Leg curls (seated)
100 x 15
120 x 12
150 x 12
170 x

I call it a day here. Not gonna lie, I normally do way more, but I'm hella hungry!! I usually do hams first on leg day, then squat, but I wanted to really gauge the product by squatting fresh. For not having that much to eat today, my strength was still there. I'll see about getting in my "normal" leg routine Saturday ;)

Btw, I skipped cardio...

I'm a fat f***ing loser!! :(
 
Hmm, that's hard to tell. I typically keep carbs lower no matter what, then I carb up the night before leg day, and usually have a cheat meal Saturday night, and Sundays until 5pm, then back to regular diet. I keep the cheat meals within the calorie count though. If I eat a burger and fries, and together they're 1,200 calories, well I have to tighten up the belt the next meal. Either way, I don't think I feel stronger, per se after carbing up, but I don't fatigue as fast. Also, I'm a lover if high volume workouts, and what I did yesterday wasn't really high volume. This is my typical leg day:

Straight leg deadlifts
As many sets as it takes to feel the burn, then 2 or 3 sets heavy

Lying leg curls
4 sets if 15-20

Seated leg curls
4 sets of 15-20

Rest 3-5 min

Squat
This varies from week to week, sometimes I do 5-6 working sets + 2 sets heavy to the box or bench, or I'll do 5 sets of 20 @ 225lbs. Either way, I superset w sissy squats (I shoot for 10 each set)

Leg press + lunges
4-5 sets of 15-20 usually w 4 plates each side. Every now and again I'll throw on 5-6 plates, but I go deep and do high reps. I usually change foot position too.

Leg extensions
4 sets until I cry... Not really, but by this time I'm drenched in sweat, I'm short if breath, I've usually drank 10g bcaas and I'm just beat down...

Doing this routine, I usually only train legs only once a week, or once every two weeks because my legs grow fast. I'm a mariachi, and those pants are tight as hell, mine have already ripped 3 times in the past 6 months, and the gala (buttons on the side if the pants) is coming off because I stretch the hell out of them, lol. Also, my calves look small compared to my thighs, and that worries me...
 
Fugger!! I have to kill my fuggin legs to get them to grow and it fuggin hurts :)
 
Lol! DreamWeaver, what does your leg routine look like? I just wish my calves would grow as fast T_T Maybe I don't hit them hard enough? Either way, quick update: I had to work out of town yesterday, so no gym. I'm making up for that tonight though, and prolly shoot for 2 sessions tomorrow. Already wrapping up week two of the cycle, now is not a good time for me to be single :( I've also noticed I'm waking up hungrier every morning, but when I eat I don't seem to feel full, bloated, lethargic or any of that other stuff. I'll have to look for a few before pictures since I never posted, but my pants are fitting loose, my shirts are "hanging" off my pecs (as in my pecs look like they're poppin out, lol), so you can't see my lil gut, I think I've lost an inch or so around the navel area, and I be lookin like a mean mofo in the gym when I wear my tank tops, abs u wear a larger size to take some of the egoism out of my workouts...
 
Chest and back day (I missed it yesterday)

Calf raises in leg press machine
4plts x 20
6plts x 15
6plts x 15
8plts x 10
8plts x 10
6plts x 12
4plts x 20

Barbell bench press
(I only listed working sets)
215 x 8
280 x 2
175 x 12
175 x 9

Dumbbell incline press
60 x 10
70 x 7
80 x 5
55 x 10
55 x 9

Pull overs
80lbs x 10, 8
60lbs x 10
I feel like my form is off, so I'm gonna stop this here (I'm not feeling it work the serrates like I usually do...)

Chin up (30)
6, 4+1 cheat, 3+1 cheat, (1min rest) 5, 2+1 cheat, 2+1 cheat, (1min rest) 3+1 cheat... At least I know my starting strength went up, but any advice on how to get my totals for each set up? (I only rest 30sec unless otherwise noted...)

Bent over rows (smith)
135 x 20
185 x 12
205 x 10
225 x (underhand grip)

Deadlifts
135 x 10
225 x 10
315 x 6
375 x 2 rest 2 (both sets with straps)

No abs, no cardio (sorry guys)

But I'm definitely seeing the strength gains. Also, if my records are correct, I'm up a few lbs. I needa dbl check...
 
Shoulders and arms this morning, papa!


Barbell shoulder press
95 x 12
115 x 8
(2min)
135 x 5
95 x 9
(I'm not a happy camper right now, but I'll get over it...)

Dumbbell lateral raises
25 x 12
30 x 10
35 x 8 (almost all cheat reps though...)
25 x 10 drop 15 x 10

Upright rows
65 x 12
95 x 10
115 x 6
(2min)
135 x 3

Push press
135 x 6, 6, 4, 4

Standing barbell curls (bar+Xlbs)
+50lbs x 12
+50lbs x 10
+60lbs x 8
(I'm gonna cheat the hell out of this next set!! :P)
+70lbs x 8 dirty style, lol

Seated dumbbell curls
20 x 12
30 x 10
40 x 5+3 cheats
50 x 4 cheats drop 20 x 12

Triceps push down (cable)
100 x 25
120 x 20
150 x 15
200 x 6, 150 x 5, 100 x 5

Dips
8, 8, 8, 7,
 
Currently...

4 sets front squats, 4 leg press then 7 sets of light leg press 30 seconds rest.

4 sets leg curl 4 sets stiff legged deads then 7 sets db Romanian deads 30 seconds rest
 
Here's tonight's workout:

Leg day!!

Stiff leg deads
95 x 20
115 x 15
135 x 15
155 x 12
185 x 7
225 x 5

Lying leg curls
55lbs x 12
100 x 12
130 x 6
130 x 600, 100 x 6, 70x 8

Seated leg curls
70 x 12
100 x 12
130 x 10
170 x 3, 130 x 3, 70 x 20

3min rest

Squats superset calf raises and sissy squats (smith machine)
135 x 10 (warm up)
225 x 20 squats 20 calf raises 10 sissy squats
225 x 20/20/10
225 x 20/20/10
(2min rest)
225 x 20/20/10
225 x 20/20/10

I cut my legday short cuz if hunger...

I'll comment more on the products sometime tomorrow. I'm tired, lol
 

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DreamWeaver said:
Currently...

4 sets front squats, 4 leg press then 7 sets of light leg press 30 seconds rest.

4 sets leg curl 4 sets stiff legged deads then 7 sets db Romanian deads 30 seconds rest
Click to expand...

Have you tried pre-exhausting with like 5 light sets of leg press then going into back/front squats? Whenever I have a need to change up my program I always try to pre-exhaust whatever body part before going into the big exercises.
 
Yah I've used a lot of different methods. I will be super setting trap bar squats with leg press in my new routine. Should shake things up well.
 
I forgot to post this last night, lol...


Heavy chest shoulders triceps

Flat bench (smith)
145 x 12
220 x 10
290 x 5
315 x 4
185 x 15

Dumbbell incline
50lbs x 12
90lbs x 8
80lbs x 7
70lbs x 8

Cable crossover
40 x 12
60 x 12
80 x 10
80 x 8 drop 40 x 12

Shoulder press (smith)
95 x 12
135 x 6 (didn't rest)
(1min rest)
135 x 8
145 x 5
95 x 10

Weighted dip
Body weight x 8
+45lbs x 5
+45lbs x 5
Body weight x8
Body weight x 7

Front raise
15lbs x 12
25lbs x 12
30lbs x 10
30lbs x 10

Lateral raise
30lbs x 12
30lbs x 10
25lbs x 12
15lbs x 15
 
Tonight's workout:

Light back biceps rear delts

Pull ups (30)
8, 6, (1min rest), 5, 4+1 cheat, 4+1 cheat, 3+1 cheat

Neutral grip pull downs
100 x 15
130 x 15
150 x 12
190 x 8, 110 x 8, 70 x 10

Barbell rows
135 x 15
135 x 15
185 x 8
185 x 8

Rear delt flies
15lbs x 15
25lbs x 12
30lbs x 10
30lbs x 10

Reverse pec deck
(No rest)
90 x 8
90 x 12
90 x 12
90 x 12

Ez bar cable curls
70 x 15
100 x 15
130 x 5, 110 x 4
100 x 8, 50 x 8

Dumbbell curls
40lbs x 6+2 cheats
35lbs x 8+2 cheats
25lbs x 12 strict
20lbs x 15

Concentration curls
40lbs x 10
40lbs x 8
40lbs x 6
 
hows everything going in here? anything to report on as far as sides, etc...
 
No negative sides! But I have gained about 3 or 4 pounds according to the scale I used when I started, but my measurements remain the same. Strength gains have been really good, my last few sessions in the gym were great. I fell off the cardio, but including today, yesterday, and the week before last, I've only had 4 cheat meals, and I have stuck to the diet really well. I'm going to attempt to restart my am cardio sessions thus week and through pct. still need to post the before pics though....
 
Here's a few. The ones with me in the shorts are a few weeks before the cycle, the ones if me in black pants were from Saturday... I dunno how good they turned out, I needa have someone take pictures for me...
 

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Dimensions are looking good nice back width there waist staying pretty small.
 
DreamWeaver: thanks! Waist still isn't small enough though!! But I started my am cardio regimen again, and will try my best to keep it even after the cycle. The love handles and lower pecs is where the men in my family store fat, so it'll be a while before I burn if all off. I'm trying go to get down ultimately to a 34" waist, but hopefully I can drop to a 36" by the time school starts, and still retain my mass. I'm at 37, 37.5 right now... Patience, discipline, and effort... Gotta keep that thought Rollin in my head...
 
Estevato58 said:
@Invalid Link Removed: thanks! Waist still isn't small enough though!! But I started my am cardio regimen again, and will try my best to keep it even after the cycle. The love handles and lower pecs is where the men in my family store fat, so it'll be a while before I burn if all off. I'm trying go to get down ultimately to a 34" waist, but hopefully I can drop to a 36" by the time school starts, and still retain my mass. I'm at 37, 37.5 right now... Patience, discipline, and effort... Gotta keep that thought Rollin in my head...
Click to expand...

I know some people do need to do quite a bit of cardio to get really lean, just try and get most of it done with good diet though. Do as little cardio as possible and still get the job done.
 
Yea, I've been sticking to my diet since the start of the cycle, and I read something similar to what you said in an issue of flex magazine. I had actually dropped cardio for about a week or two because of laziness, but I stuck to the diet like glue, so I didn't notice any fat gain...
 
Estevato58 said:
Yea, I've been sticking to my diet since the start of the cycle, and I read something similar to what you said in an issue of flex magazine. I had actually dropped cardio for about a week or two because of laziness, but I stuck to the diet like glue, so I didn't notice any fat gain...
Click to expand...

It's just a way of keeping things in perspective, diet first cardio only if and when necessary.
 
Last nights workout:


Dumbbell bench
50lbs x 12
100lbs x 9
90lbs x 9
80lbs x 8
65lbs x 10

Dumbbell incline
70lbs x 10
80lbs x 7
90lbs x 4
50lbs x 12

Pec deck
190 x 10
200 x 8
170 x 10
150 x 12

Barbell shoulder press
100lbs x 12
110lbs x 10
135lbs x 3+1 cheat
135lbs x 4 push presses

Lateral raises
25lbs x 10
30lbs x 10
35lbs x 8
40lbs x 7

Triceps push down (cable + v bar)
130lbs x 20
150lbs x 12
150lbs x 8
100lbs x 20
 
I got in a good workout before gigging tonight:

Pull ups (30)
9, 5, 4, 4+1 cheat, 3+1 cheat, 3+1 cheat

Neutral grip pull downs
160 x 10
120 x 12
140 x 10
140 x 8

Close grip bent over Barbell rows
90lbs x 15
115lbs x 12
135 x 12

Bent over rows (smith)
135 x 20
185 x 12
225 x 8

Rear delt raises
25 x 15
30 x 15
35 x 10
40 x 8
20 x 8

Ez bar curl
60 x 15
70 x 8
70 x 8
70 x 6

Dumbbell curls
30 x 10
30 x 8
25 x 10
25 x 10


But now my jacket and vest don't fit cuz the pump, lol :P
 
Tonight's workout:

Chest and back

Dumbbell bench
50lbs x 12
100lbs x 10
90lbs x 7
80lbs x 8
50lbs x 12

Dumbbell incline
75lbs x 6
100lbs x 3
90lbs x 4
80lbs x 6
50lbs x 12
I think I'm gonna start doing incline first, so I can do a set of ten with the 100's like I do on flat bench.

Pullovers
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

Lat pull downs (cuz all the scrawny mo fo's wanna be using the cable machine...)
220lbs x 5
220lbs x 5
180lbs x 8
180lbs x 7
140lbs x 8

Bent over rows
135lbs x 12
155lbs x 10
185lbs x 8
225lbs x 4

Deadlifts
225lbs x 10
275lbs x 8
315lbs x 6 (w straps)
375lbs x 5 (w straps)
 
Thanks ;) I did shoulders and arms last night, but I worked out w a buddy of mine, so I didn't log it, just did "I go you go" till we dropped. Fun times. Supposed to hit legs tonight.


Btw, the form x has a pretty nasty aftertaste, lol, just my honest opinion...
 
Estevato58 said:
Thanks ;) I did shoulders and arms last night, but I worked out w a buddy of mine, so I didn't log it, just did "I go you go" till we dropped. Fun times. Supposed to hit legs tonight.


Btw, the form x has a pretty nasty aftertaste, lol, just my honest opinion...
Click to expand...

Yah medicinal and dries the mouth out a bit.. not anything I can't handle as it's not super strong or gross tasting really...
 
I did legs on Wednesday, but didn't do too too much because my lower back was still kinda sore.


Squats (to the flat bench, just above parallel for me. I wanted to go heavy)
135 x 15
225 x 12
315 x 10
365 x 3
315 x 7
225 x 12 a2g

Seated Leg curls
70lbs x 20
100lbs x 15
120lbs x 12
140lbs x 12
70lbs x 15

Leg extension
250lbs x 8
210lbs x 8
170lbs x 10
140lbs x 10
120lbs x 12
 
My back is always sore..... damn job, I rarely even squat
 
I've always had a great back, a few tweaks sure but might be my most injury free area overall.
 
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