joh408's Longterm Quest for Fitness

Haha ya it'll be interesting what food she cooks up for me. I'll have to cook some healthy meals for her too
 
Week 10
Chest Shoulders

Wide grip Machine Chest Press
90x10
130x10
190x8
220x8
240x8

Incline BB Bench
45x10
95x6
105x6
115x6
125x6
135x6
155x6
165x6
135x8

BB Bench
95x10
135x6
185x5
195x4
195x3
205x1

Dips
15

Band over and backs in between each set
10 per set

Machine Rear Delt
75x20
95x15
100x12
105x10

Pendlay BB Rows
135x15
155x15x2

DB Side Laterals
10x15
20x12x2

OHP
45x5
95x4
115x3
135x2
155xF
145x1
150x1
155x1
165xF
For the hell of it haha. Wanted to see if I still had some OHP strength since it isn't in MD program 3 except ultra wide grip

Cable Crunches // Elbow supported Leg Raises
100x15 // 15
100x15 // 10
Had a sharp pain in my abdomen. I've been getting this for awhile and I have no clue what it is. Feels like pressure pushing on my abs.

Had 2 scoops of Purple Wraath spread out over pre and intra. Really helps my endurance and keeps me going.
 
Photobucket is down but I grabbed some pics

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Reeves deads can blow me. We only have regular 7 foot bars so it's a struggle for me. Switched to deficit snatch grip deads instead
 
Week 10
Back

Standing DB Rows (leaning against adjustable incline bench)
70x10
80x10
95x8
+straps
110x8
120x8x2
Should have started higher. DBs only go up to 120

Reeves Deadlifts
95x8
115x6
135x6

Snatch Grip Deficit Deadlifts (standing on 25lb plates)
135x6
185x6
+straps
225x6
275x3

Wide Grip Lat Pulldown (down to forehead)
90x10
120x10
180x8
195x8
+straps
210x8
225x6

DB Pullovers
65x10
70x10
75x7

Banded GM
Thick black elitefts band
3x20
 
Nice workouts, my friend.
I'd be pleased with those OHP after all that work.

Looking good too.

The last time I tried Reeves it was with a 7' bar also. It was kinda awkward.
 
Thanks Thomas. Been good to get back in the gym for a couple days. Been missing out due to work or other things
 
Looks like your still leaning out! You had a couple great workouts there as well. Hope your pain in your abs heals up quick, it sucks being hurt.
 
Thanks man! Idk what the pain is but it happens pretty rarely
 
Tornado warning sirens are blasting. Screwing up my arms day haha
 
Week 10
Arms Calves

Rope Pushdowns
80x15
110x15
140x20
150x15
160x12
170x10
180x8

Dip Machine (focus on the top of the motion and driving it down)
135x8
165x8
180x8

Pronated Tricep Kickbacks
20x8
25x8
30x8

All bicep exercises have 30s rest in between sets

DB Curls (palms up whole time)
35x8x3

EZ Bar Curls (3s descent)
45x6
75x6
95x4+75x3

Hammer Curls
20x10
22.5x10
25x10x3

Reverse EZ Bar Curls (1s flex at top)
25x15
45x8
55x8x2

Toe Press on Leg Press Machine (feet straight, in, out; each for 10 reps back to back to back)
290
305
320
340
360
380
 
You've got some strong triceps bro. Great sesh!
 
RegisterJr said:
You've got some strong triceps bro. Great sesh!
Click to expand...

Thanks man! Having dedicated arms day with md is making my arms blow up. I'm trying to get my tris stronger so it'll help my bench since that's still lagging
 
Week 11
Legs

Seated Leg Curls
80x10
100x10
120x15
130x15

Hack Squat Machine
2 pps x 6
3 pps x 6
3 pps + 25 x 6
4 pps x 6
4 pps + 25 x 6
5 pps x 8
5 pps + 25 x 8

Front Squat
45x10
135x5
185x5
225x5
245x5
255x4
275x2

DB lunge
100x8x2

DB SLDL
105x8x2

Leg Press Machine
210x15
310x10
330x10
350x10
370x10
390x10
 
Heck ya those fronts!! Are those in the MD routine?
 
RegisterJr said:
Heck ya those fronts!! Are those in the MD routine?
Click to expand...

Thanks man!

No the gym was packed with a bunch of
PTs and clients so I had to switch up the MD routine. Still hit almost everything, just added front squats and in a different order
 
joh408 said:
Thanks man!

No the gym was packed with a bunch of
PTs and clients so I had to switch up the MD routine. Still hit almost everything, just added front squats and in a different order
Click to expand...

I didn't think so. Hope I can build mine up there soon too.
 
Upper back is a little sore today. I got a massage yesterday so I'm thinking she loosened up some of my tightness I was used to and I relaxed it a bit on fronts today. Gonna have to keep that in mind
 
Oh ya I started my mini pct today for my Osta cycle. The strength gains in a deficit are awesome and led to favorable body comp. I think it's perfect for a mild cycle.

Pct is:
3g DAA
2 pumps Formeron
4 caps Compound20
5g Creatine Mono

I'll run DAA for about 3 weeks. Form and Compound20 until the bottles are gone. Creatine for the indefinite future. Form is being applied to upper chest and inner thighs with the forearms. Formeron is a little runny so it's kinda tough to apply. Once the form is done I'll hop back on Osta for another 45 days at 20mg and we will start this all over haha.

Next heavy cycle is planned for trest ace starting at 25mg IM ed and moving up til I can't stand the sides or it's diminishing returns. AI will be form at 2-3 pumps or adex at 1mg as necessary. Cycle will be roughly 12 weeks
 
I could use a massage soon too.

What's your overall opinion of Osta?
 
RegisterJr said:
I could use a massage soon too.

What's your overall opinion of Osta?
Click to expand...

Ya it was much needed. Except my usual guy who is around 300lbs and works on football players all day was booked so I went to a chick who must have been around 120. She couldn't dig as deep as my usual guy.

Osta is great. I've felt awesome on it the whole time. Libido is unaffected, all lifts have gone up with mountain dog even when I was in a deficit. Body comp changes have been awesome as I am leaner, fuller and more vascular even with the last couple weeks of minimum lifting. I used Celtic Labs Ostabol and it was great, especially for the price of $22 per bottle. One bottle lasts 45 days at 20mg which was more than enough for me to see some great effects. In a surplus I could see 5-7lbs lean. With this deficit I dropped around 6 lbs and then recomped dropping probably about 2-3% BF. 4 abs visible and seeing my serratus for the first time. Veins on my forearms are popping
 
What all should be cycled with it? Any BP changes?
 
RegisterJr said:
What all should be cycled with it? Any BP changes?
Click to expand...

Like supports? It's nonhepatoxic so I used NAC sparingly during the cycle. BP was largely unaffected. Talking like 113/70 versus 110/68 off cycle and that could be due to different variables. I had some issues with high blood pressure on my last Epi cycle but no issues with this one.

For better gains ArA would be a great addition. Maybe Follidrone or MyoSynergy too. Giving those a shot next paycheck probably. They look very promising.

Osta has a 24hr half life so I ran it preworkout and it gave me some great pumps and workout intensity. Matched up with 2 cap KNO3 and 3 scoops Purple Wraath it was one of the best periworkout combos I have ever used
 
Interested in Follidrone as well. I've never really experienced with PH's, and I'm looking at 'safer' options before I do. I've herd good things about ArA, but I know nothing about it.
 
pete8407 said:
Sounds like osta treated you great! I found out that's one of our next products coming out.
Click to expand...

Maybe you guys need a beta tester...
 
RegisterJr said:
Interested in Follidrone as well. I've never really experienced with PH's, and I'm looking at 'safer' options before I do. I've herd good things about ArA, but I know nothing about it.
Click to expand...

I have a little PH experience but I would rank Osta up there for the lack of sides and good gains. It was a great run with no issues at all.

Follidrone looks fantastic and I might buy a couple bottles to run for 8 weeks.

ArA was very good for me on my recomp and cut after my epi run. Some people get joint issues but I didn't. Also the DOMS could be too much for some people but again it wasn't a side. It was great for strength and muscle gains.
 
pete8407 said:
Sounds like osta treated you great! I found out that's one of our next products coming out.
Click to expand...

Osta is a great compound and I'm glad you guys are bringing it out. Its so versatile and can be used for a bridge, PCT or just a straight up cycle. I'll be adding it all of my future cuts and some more mild runs
 
pete8407 said:
I'm working on this right now!!! I want to be sponsored on AM so bad! If this happens there won't be a stop in promos, they will consistently run 24/7!
Click to expand...

I hope you can get Xcel over here!! You guys would be a great company to have on AM
 
Moving today. Hoping to get into the gym later tonight after I land and get situated
 
I don't envy you. I HATE moving myself, or helping move anyone.
 
RegisterJr said:
I don't envy you. I HATE moving myself, or helping move anyone.
Click to expand...

Second time in a week haha. Had to move out of my Boulder place last Saturday and now I'm heading out to San Jose for a summer internship. Luckily I am only bringing clothes and work related stuff this time since I am staying at my grandmas house. Gonna have to move into my new place in Boulder mid August too haha
 
Haven't been able to get into the gym. Starting tomorrow will be early morning workouts. 430 am wakeup. 445 bike ride. Light rail at 515. Bike another couple miles to the gym around 615. Lift for an hour or so. Bike to work a little before 8.
 
joh408 said:
Haven't been able to get into the gym. Starting tomorrow will be early morning workouts. 430 am wakeup. 445 bike ride. Light rail at 515. Bike another couple miles to the gym around 615. Lift for an hour or so. Bike to work a little before 8.
Click to expand...
That's some cardio! Sounds like a great plan
 
pete8407 said:
That's some cardio! Sounds like a great plan
Click to expand...

Haha time to lean up for real. Grilled up about 8lbs of chicken yesterday so I can have lunch. Probably gonna cook some eggs tonight or something to eat after my lift. Need to buy some protein so I have something to drink post workout
 
joh408 said:
Haha time to lean up for real. Grilled up about 8lbs of chicken yesterday so I can have lunch. Probably gonna cook some eggs tonight or something to eat after my lift. Need to buy some protein so I have something to drink post workout
Click to expand...
All quality foods, nice choices, don't forget some carbs and veggies:)
 
pete8407 said:
All quality foods, nice choices, don't forget some carbs and veggies:)
Click to expand...

Ya I go with a salad with arugula and chicken for lunch with a lemon olive oil dressing. Usually have some almonds to snack on. Dinner is where the carbs come in. Lots of rice. Might do backloading again and have some cereal, sorbet and frozen Greek yogurt at night. Ooh that sounds like it would be the best move
 
Put in about 12 miles this morning. 9 pre gym. 3 after.


Week 11
Chest Shoulders

DB Flyes
20x10
25x10
30x12
35x12

BB Incline Bench
45x10
95x6
115x6
135x6
155x6
165x6
175x6

BB Bench
45x10
155x5
185x5
185x4.5
Stuck halfway up

Machine Rear Delt // Facepulls
80x10 // 50x25
100x10 // 60x25
120x10 // 70x20

OHP
45x10
95x10
115x10
125x5
135x3
145x1
 
Ha! Screw that running nonsense. Nice work Joh!
 
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