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First Log: OL stack Super 1, Super 2, super epi Unsponsored ROWRZ

wookiedoo

New member
Hey guys! First log here. Going to run a 12 week cycle total looking like this:
Super 1 330 weeks 1-8
Super 2 500 weeks 1-8
Super epi 500 weeks 1-8, 500(maybe 750) weeks 9-12
11-kt weeks 9-12

Plan is to recomp the first 8 weeks then cut up the last 4 before I go to Columbia in december. Want to look fly for the ladies.

Why this stack?
I've done 1-andro and epi-andro together and I wanted to add another dry compound to see the effect. Also I don't see many logs on Super-2 so I bought a bunch on sale and then was like wtf how do I use this. Good reason to include something in a cycle riiiight?

About myself:
37, 6'1", 209lbs sitting at around 11-14% body fat right now. Lifting on and off for years but past few years have been pretty good. I have torn my ACL twice and have 3 herniated discs but still squat and deadlift, but don't push myself too hard on these. . . .although legs are my hardest workout. I have a crazy busy job and so I use the gym when I can.

Workout:
Will be shooting for 4 days possibly 5 if work permits, combination of volume and strength training.

Goal:
215lbs under 9%

Diet:
3500-4k weeks 1-8, will see how my body responds and adjust accordingly
3k weeks 9-12

Ancillaries:
Cycle: Arimicare Pro half dose, CoQ10, hawthrone
Sleep: MK-677 20mg, ZMA, melatonin, trazadone if needed
Pre-wo: Mesomorph, HemaVO2 max, Triumph
PCT: clomid, super PCT
Others: ALCAR, huperzine, vincopectine, DHEA, pregnenolone, bacopa, rhodiola, curcumin vitamin D

I actually started this cycle last weekend but then came down with the nastiest stomach flu consisting of massive watery diarrhea so stopped after 3 days until I got better . . .ramped up again monday and yesterday, today is the first day that I go full bore. Time for dem ROWRZ.
 
In on this man!
 
Day 3, Workout 1:

Deadlift. Strict 2 min rest.
405x5x4
405x6
365x4 Drop set
Total time: 17 min

Back Squat. 45 second rest.
285x5x4
285x6
225x6 Drop set
Total time: 9 min

Shoulder Press: Tempo, 45 second rest
85x8x5
65x7, 45x8 Drop
Total time: 10 min

Ancillaries:
Calves, Abs, Stretching

Total gym time: 78 minutes

Comments: Not having diarrhea is waaaay better than having diarrhea
 
Day 4, Workout 2:

Bench, Speed work. 45 second rest.
175x12x4
175x10, 135x6 eccentrics
Time: 9 minutes

Superset:
Barbell Row 145x12x4
Incline Dumbbell press 65x12x4
Drop set Row 145x12, 95x12, 65x12, 45x15
Drop set Press 65x14, 55x7, 40x8, 25x14
Time: 23 minutes

Superset:
Lat Pulldown 150x12x4
Dumbbell shrugs(eccentrics) 95x12x4
Drop set pulldown 150x12, 100x12, 70x14, 55x8
Time: 17 min

Finisher:
Pec Fly 165x12, 150x10, 135x8, 120x7, 90x8, 75x7, 60x8, 45x16
Time: 5 min

Total gym time: 81 minutes

Comments: Late workout for me after a 13 hours workday. Went home after and tried to pork my wife but I was too tired and could only get a half chub before I fell asleep lol. Not sure why anyone needs to know that.
 
wookiedoo said:
Day 4, Workout 2:

Bench, Speed work. 45 second rest.
175x12x4
175x10, 135x6 eccentrics
Time: 9 minutes

Superset:
Barbell Row 145x12x4
Incline Dumbbell press 65x12x4
Drop set Row 145x12, 95x12, 65x12, 45x15
Drop set Press 65x14, 55x7, 40x8, 25x14
Time: 23 minutes

Superset:
Lat Pulldown 150x12x4
Dumbbell shrugs(eccentrics) 95x12x4
Drop set pulldown 150x12, 100x12, 70x14, 55x8
Time: 17 min

Finisher:
Pec Fly 165x12, 150x10, 135x8, 120x7, 90x8, 75x7, 60x8, 45x16
Time: 5 min

Total gym time: 81 minutes

Comments: Late workout for me after a 13 hours workday. Went home after and tried to pork my wife but I was too tired and could only get a half chub before I fell asleep lol. Not sure why anyone needs to know that.
Click to expand...
Thanks for the deets! I was wondering if you'd be full chub or half all day!

On a side note, how did you tear your ACL twice? I'm recovering from my first right now. It has been a slow ass process
 
Soccer both times. Once when I was 17, the next when I was 23. Same leg. Both contact injuries. After I tore it initially I got back to playing soccer maybe 9 months later, but my leg was atrophied compared to the other. So I think that's why it tore again. After the second tear I really started trying to build the muscles up around the knee, which I think helped a lot. I stopped playing soccer after the second injury but I still ski and stuff like that.

ACL injuries are the worst though, just gotta take your time rebuilding strength and mobility. If I were to go back in time to right after the first injury I think I woulda spent another 6-9 months after PT cleared me just focusing on strength training. Live and learn I guess.
 
Day 6, Workout 3:

Squat, low bar 2 min rest:
315x8x5
Pause, Drop: 315x2, 275x5. 225x6. 135x9
Time 24 min

Superset:
RDL 285x10x4
Seated calf raise (eccentrics) 120x10x3 Drop 120x10, 90x10, 45x12
Time 16 min

Leg Press(eccentrics):
360x8
Time 8 min

Leg extension, pause, 45 second break:
120x10x5
Time 6 min

Total gym time: 91 minutes

Comments: By far the longest and hardest workout of the week because of all the volume. Pushed the weights though, and got that half chub out for the wife.
 
Day 7, Workout 4:

Superset:
Lateral raise 35x12x4
Skullcrushers 70x10x4 preexhaust
Time 9 min

Narrow grip bench Speed, 45 second rest:
150x12x4, 150x11
195x3, 145x5, 95x8 drop, pause
Time 9 min

Superset:
Dumbbell bicep curl
35x12x3
Rear delt raise
32.5x12x3
Bicep curl 35x12, 25x8, 15x8, 10x10 drop
Rear delt raise 32.5x12, 20x12, 15x12, 10x12 drop
Time 14 min

Seated Machine shoulder press, speed, 45 second break
60x10x4
60x10, 40x8, 20x12
Time 9 min

Tricep press Finisher
92.5x12, 77.5x12, 62.5x12, 47.5x12, 32.5x12
Time 4 min

Total gym time : 62 minutes

Comments: Light workout after leg day focusing on getting that pump. Weighed myself this AM and was at 214. That's 5 pounds higher than my last weigh in! (You know when I had diarrhea and stuff. . .no need to go into dets). I want to finish this part of the cycle at around 220 max so may have to dial down the diet a bit but I'll decide next week.
 
Day 9, Workout 5:

Deadlift. Strict 2 min rest.
405x5x3
405x6x2
365x3, 315x2 Drop set
Total time: 14 min

Back Squat. 45 second rest.
295x5x4
295x6
225x8 Drop set
Total time: 11 min

Shoulder Press: Tempo, 45 second rest
95x8x3
95x7, 85x8, 65x6 Drop
Total time: 12 min


Total gym time: 74 minutes

Comments: Totally destroyed this workout. Normally this workout is grueling mainly because of the short timed breaks. This time I felt I could keep going, but workout was done so I was done, aint trying to get no injury.
 
Day 10, workout 6:

Bench, Speed work. 45 second rest.
175x12x4,
175x11,
243x3, 205x3x 136x6 eccentric
Time: 13 minutes

Superset:
Barbell Row 145x12x4
Incline Dumbbell press 65x12x4
Drop set Row 145x12, 95x12
Drop set Press 65x14, 55x7, 40x8, 25x14
Time: 22 minutes

Superset:
Lat Pulldown 150x12x4
Cable flys Pause 22.5x12
Drop set pulldown 150x12, 100x12, 70x14, 55x8
Drop set flyes 22.5x12, 17x5x12, 12.5x4
Time: 21 min

Total gym time: 86 minutes

Comments: Cut back on the drop set for barbell rows because my back was cramping a little, probably because of my workout from the day before. Felt pretty strong otherwise. Appetite is waaaay up, had my usual breaky this AM (protein scoop in whole milk with MCT oil, couple eggs) and was famished like 2 hours later. Found a can of sardines and threw those down and then killed a massive lunch and like 2 hours later im getting hungry again lol.
 
Day 12

Didn't work out yesterday and today because of work, but appetite has been huge. One con so far . . .past two days I've slept miserably. Wake up after two hours then have trouble falling asleep. This is even with 100mg Trazadone, 1.5mg melatonin, ZMA, Mk-677. Lot of sheet. Going to try and take the epi-andro earlier in the day and cut a dose if I need, then bump up my melatonin and get some valerian root to see if that helps. Drank some coffee today but honestly that just made me a bit jittery(trying to avoid caffeine in general except around workouts because of BP).
 
Day 13, Workout 7:

Squat, low bar 2 min rest:
325x6x6
Pause, Drop: 325x2, 285x6. 225x6.


Superset:
RDL(strapless) 225x8x4
Seated calf raise (eccentrics) 135x10x3 Drop 135x10, 90x10, 45x12

Leg Press(eccentrics):
410x8x4

Leg extension, pause, 45 second break:
125x10x5

Total gym time: 96 minutes

Comments: Felt strong today so decided to bump up the weights. Form on the squats was pretty good(wanted to post video but can't-slight tendency to drop my chest but otherwise ok) and if I'm feeling good next week I will bump the weight again then work up to 8s. Usually I strap in for RDLs, but yesterday I decided to go strapless. Felt good. Been sleeping better now that I upped the melatonin, but still waking up after 5 hours or so. Weight is up again to 218, gonna have to fiddle around with the diet some more.
 
Day 14, workout 8:

Superset:
Lateral raise 35x12x4
Skullcrushers 75x10x4 preexhaust

Narrow grip bench Speed, 45 second rest:
155x12x4, 155x9
205x4, 155x6, 95x8 drop, pause

Superset:
Dumbbell bicep curl
40x12x3
Rear delt raise
32.5x12x3
Bicep curl 40x8, 35x4, 25x8, 15x8, 10x10 drop
Rear delt raise 32.5x12, 20x12, 15x12, 10x12 drop

Seated Machine shoulder press, speed, 45 second break
70x10x4
70x10, 50x8, 20x12

Tricep press Finisher
95x15, 80x12, 65x12, 50x12, 35x12

Total gym time : 70 minutes

Comments: Punch the clock workout for me as it was date night with the wife. Felt strong, easy workout overall, could have continued.
 
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