My SARMs log

Sunday 6 November

Rest day yesterday, took my son for a long walk down to and along one of the local creeks which right now is a string of deep waterholes. Ended up travelling a little over, the last two with him on my shoulders.

Havent had any neg sides for the last couple days. I have been drinking a lot of water and as always consuming a lot of greens which i think may be assisting my body with tge sides. Sis (she is a doctor) checked my blood pressure last night, 122/80 which is ok apparrently.

Woke up this morning feeling thick and strong with no hint of fatigue from this program. I am ready to deadlift.
 
Deadlift

60kgx10
60kgx10
100kgx5
140kgx5
180kgx7
185kgx7
185kgx7 rpe9.5 tore a callous
185kgx6 straps last 3 reps grinders!
185x5 I had 6 written down....?
180 for 3x3 because volume... every set the same: r1 fast; r2 butter; r3 jelly

In shattered. Straps feel like deficit deadlifts after hookgrip. Really feeling my hips and hammies.

Weighted pullup rev grip

10kgx5
15x5
15x5
0x6

Norweigan hammy curls green band assist: 3x8

Reverse hyper into 5kg back dumbell flies 3x15
 
Tuesday 8th November

Feeling pretty banged up from deadlifts on Sunday despite taking a rest day yesterday. Warming up nicely though after spending some time on my little blue spikey ball of pain.

Benchpress Power

20kgx20
60kgx5
80kgx5
102.5kgx3 fast
102.5kgx3 shaky, poor foot pos
102.5x3 feet back under bum and boom domination
105kgx3 rpe8 nice reps
105kgx3 rpe8 niiiiice

HammerStrength Plate rows

110kgx10
125kgx8 PR
125x8 exaggerated pauses lol
125x8 failed r9 after first 8 were really easy lols

Incline Press

60kgx3
60kgx3
90kgx3 rpe9
90kgx3 rpe9.5
90kgx3 Dominated after psyching up

Pullup: Chest dip superset 15kg

5:5
5:5 Griiiiiinnnnnddddeeerrrrrs
5:4

Dragon flags 3x4

Cable machine lateral raises 40kg 3x12
 
Wednesday 9th November

Feeling fatigued this morning esp lower back & hips.

Front skwaats

20kgx10
60kgx6
80kgx5
100kgx3
120kgx1 cramps L bicep
120kgx1 cramps again!
120kgx3 PR! rpe 8.5
120X2 110x1 front rack fatigue
110kgx3 felt nice rpe8

Back skwaaats highbar SD paused

110kgx1
120kgx1
140kgx1 ugly rep
140x1slow
140x1 little bit quicker
140x1 nice belt in 1 notch
150x1 nice
160x1 slow but nice
160x1nice
160x1 grinder
140x1
120x1
100x1


Pretty happy with this effort as it is week4 which should be a deload week. Lately i have really struggled to eat enough food i think because of the sudden increase in temperature here, so i am going to stuff my face today and nap as required to recover and get back on traxk
 
Bench Volume

Flat benchpress

60kgx5
60kgx10 sore UCL left wrist
75kgx10 easy
80kgx10 rpe8
80kgx10 rpe 8
80kgx10 rpe8
80kgx10 rpe9
80kg:70kg dropset 10(rpe10):5
^f#$@ yeeeeaaaahhhh!!!

Standing barbell row

20kgx20
60kgx10
80kgx10
100kgx10 rpe9
100kgx10 rpe9.5
100kgx10 rpe9.5
100kgx8 rpe9
100kgx8 rpe10 headspins....

Strict OHP slow tempo
50kgx5 form terrible been awhile
50kgx5
50kgx5
50kgx5 lol cant evem balance it. Zero shoulder pain tho, so gainz

Lat pulldown:
65x10 x5

BW Dip:
5x10

Ezi bar curls 30kg:
20
15
12
14

Plate shrugs:
25
20
20
14
 
Friday 12/11

Feel like s#$/ today. Yesterday was a tough day at work after that monster gym sesh. Triceps and forearms kept cramping up all day.

Bumped up mk dose slightly (to approx 30mg) over the last 3 days and im noticing improvements in recovery of the skin on my hands, as well as crazy dreams and slightly puffy nipples.
 
Skwaats - Volume

Back squat highbar SD paused
20kgx10
60kgx5
60kgx5
60kgx3 5sec pause
80kgx5
110kgx10 not too bad
110kgx10 ugh...misgroove r567
110kgx10 brutal rpe9 back pumpz...
110kgx10 mild form breakdown r9 r10, tendonitis r bicep
110kgx10 shaking
110kgx10 awesome.
 
12/11/16 Saturday

Rest day today.

I ended up working 12hrs yesterday, with way too much time spent with the shovel as things went pear shaped with the local water network, on a Friday when 25% of our workforce are off. I was raging pretty hard trying to hit KPIs and get to the next job even as the list kept growing. Sometimes I enjoy days like these, but not yesterday- I just wanted to sleep after that squat sesh.

Today I'm really feeling trashed. Everything feels inflamed, especially my hands and forearms, and I'm starting to get a little ache through my right biceps and elbow from the tendon becoming impinged between the acromion process and the humerus. To make matters worse, I am starting 7 days of night shift today, and I have to complete some CAD drawings for one of my side projects. Really hoping 8g fish oil, a quick midday snooze and the daily dose of mk make it get better rather than worse, as in the past it has graduated into an inability to grip with my right hand and tears in my rotator cuff.

I am also beginning to feel a little suppressed. I still have no issues with errectile function, but find my libido is diminished, my sleep disturbed, and lethargy creeping back such that any effort required seems to make me grumpier than usual. I am booked in for a blood test on Tuesday morning, which should yield interesting results.
 
Sunday 13/11/16

Deadlift today, but feeling really fatigued throughout my core so will just hit some heavyish singles and move onto some bidybuilding stuff.

Deadlift:
60kgx5
60kgx5
100kgx5
140kgx5
180kgx3
200kgx1 felt great.
220kgx1 fast feels light
230kgx1 smooth form OP rpe8
230kgx1 smooth form OP rpe9.5
220kgx1 slow but smooth rpe9.5
180kgx1x5sets

Stoked with that. Pulled with really nice form today, suprising considering my perceived fatigue.

Going to do some curls and stuff now which I cant BF logging.
 
Tues 15th November

Feel like nighrshift is kicking my arse. Today im going to play by ear.

Bench Power

Flat bench press
20kgx10 r shoulder stiff
60kgx5 still stiff
60kgx5
80kgx3
100kgx3 shaky lol
105kgx3 wow nice
107.5kgx3 rpe8 suprised
110kgx3 Fast & smooth!
110kgx3 nice! So much stronger this week despite feeling like crap

Barbell row
60kgx10
100kgx8
110kgx6x3

Incline Press
60kgx3
90kgx1 lol im cooked
80kgx3x3 working on speed
85kgx3 griiiiiind

Weighted 15kg chinup
3x5

Weighted 15kg dil

3x5

Going home for a nap.
 
Thurs 17th November

Been struggling to come to terms with nightshift this week. I think my hormonal manipulations make shifting circadian rhythm more difficult.

Havent been logging my food but i know im under eating. Just have zero appetite atm. Missed yesterday's session because felt too week and sleep deprived.
 
Skwaats Power

Think this will be my last squat sesh before deload.

Front squat
20kgx10
60kgx5
60kgx5
80kgx3
100kgx3
115kgx3
120kgx3 PR

Back squat highbar
100kgx1 5sec pause
120k1 5sec pause
140kgx2 r1 pitched forward
160kgx1 fast
170kgx1 highbar PR!!! Form OP
165kgx1 lol nearly failed that
150kgx1
 
Sunday November 20

On holidays up the coast now.

Missed three sessions last week thanks to 75hrs of night works. Felt like it knocked me around more than usual, and today is the first time in a week i dont feel like sleeping all day.

After 3 days off the gym i feel like i have grown significantly, esp in the traps and upper back.

Other than the fatigue and cramps in calves, thighs and lower back at night, i am feeling pretty good (libido has really bounced back), and am thinking about starting the next training cycle tomorrow. Last week pretty much wound up being a volume deload anway i guess.

Waiting for blood test results (get these on friday) from last week. I am very interested to see where my cholesterol and free test levels are at. Pending these results, I may increase my lg dosage to 15mg/day.
 
Monday November 21st

Woke up early after 10hrs sleep this morning and noticed my traps are getting huge. Tried warming up my shoulders with the bands and getting cramps just stretching my pecs lol. Going to the gym at noon and looking forward to it.
 
Workout monday 21st november:

Found a wicked old school gym nearby with more gear than my local. Stoked.

Benchpress Volume

Flat bench:

20kgx10
60kgx5
60kgx5
75kgx10
75kgx10 rpe 7
75kgx10 rpe 8
75kgx10 rpe8
75kgx10 rpe9
75kgx10 rpe9 nice reps feeling good

Deadlift (because I dont want to be here all day doing pull accessories):

Worked up to 5x1 with 200kg no belt
Then 3x5 with 180kg no belt

Chinup BW

3x8

Lat raise 7.5kg DB

3x15

Great workout in an awesome old school gym. Looking forward to skwaats here tomorrow.
 
Friday 25th November

Back from the coast now, holiday is over. Going to start tracking macros again today, feeling flabby and inflamed after two weeks of eating crap. Took a skinfold measurement from my IC this morning: 21mm which correlates (very roughly) to 23% bf
 
Lost my workout log....went a little something like this:

Benchpress: worked up to:
100kgx3
105kgx3x3
107.5kgx3

Barbell Row: worked up to:
110kgx5x5

Inline Press: worked up to:
80kgx3x5

Lateral db raise:

10kgx10x4

Bw dip : bw chinup supersets

8:6x4
 
Got my blood test results yesterday:

Test 14.9nmol (down from 19.5 in April
Chol 4.9 (3.9 in April)
Liver AST 33

Better than i thought but still showing signs of early suppression and liver dysfunction.
 
Damn...forgot to hit post for my workout log yesterday.

Deads: worked up to 6x3 200kg then 4x3 190kg

Seated curls 12.5kg db 5x8
Hammer curls 12.5kg 3x15
Triceps cable kickback '15' 3x15
 
Nutrition 26th november

206p
136c
153f
10fibre

2690cal

Took 20mg GW yesterday also as part of a minicut. Going to run this for a week while i keep carbs low see if i can decrease my skinfold measurement a little.
 
Sunday 27th November

Bench Volume

Flat Benchpress

20kgx20
60kgx10 feeling really good 48hrs bench power session
80kgx10 rpe7
80kgx10 rpe7.5 damn i am pressing nice today form & control OP
80kgx10 rpe 7.5
80kgx10 rpe8
80kgx12 rpe9.5


Hammerstrength isolateral plate rows

100kgx14
120kgx8 x 4 pretty easy

Close grip Benchpress, no lockout, transition at 1inch above chest

5x5 with 80kg 30sec rest intervals

Cable rows '60' 3x14


Cable lateral raises '50' 1x12, 3x10

BW chinup: BW dip supersets
8:8
7:8
6:8

GASSED!!!!
 
Jumped on the scales omw out....102.5kg!!!

Pretty much put on 10kg in 12 weeks. Thats pretty epic, in the past i have capped out at 6kg using the same surplus and failed to increase my weight thereafter (i have maintained at 4000cal/day in the past)
 
I just bought some stuff online, including my last vial of LGD, taking advantage of black friday sales. I figure now is a good time to talk about PCT.

My plan is this:

Nolva 40/40/20/20 and:
Clomid 30/15/15
Dermastrength, 2 pumps a day
Epic Unleashed, 2 pumps a day
MK 30mg/day

I am going to continue with the PH split into PCT for 2 weeks before wk3 deload and 1rm testing wk 4. After wk 4 I plan on trannsitioning to a strength & conditioning program using the 5 3 1 approach based upon my new 1rms, then around wk 4 or 5 of this I will start winding back my calorie intake towards a 12 week cut ( thinking about possibly including Osta or RAD around cut wk6).
 
Monday 29th November

Increased my LGD dose to 12.5mg today. Hoping to see better squat gains.

Rest Day today, although I am at the gym to get warm ask feeling pretty stiff and sore upon waking up. Just doing some mobility stuff and light circuits.
 
Nutrition 28TH November
240p
324c
199f
40fibre

4100cal. So much for the minicut lol. Seriously tho, I have never before experienced that kind of hunger.
 
Tuesday 29th November Skwaats Volume

High bar back skwaats

Worked up to 6x10 with 110kg. Took me a while to warmup hips & hammies but, once this was achieved, I completely dominated every set, no grinding , no pitching, not even slowing down. Also epic back pumps - my traps feel like two huge fat thumbs wrapping around the bar, taking a lot of pressure off my shoulders now. If all I get out of this adventure are trap gains, I would be stoked, as I tore my traps doing squats pretty badly in May and it has taken a long time to get back to this level of confidence.
 
Bench power today.

Yesterday lethargy hit me super hard and I had no time to nap it off, and this morning i woke up to my alarm feeling like absolute garbage. But, largely thanks to catching up on AM logs and downing 1.5x PWO, im here and feeling pretty good now i am all warmed up.

Flat Bench:

Warmed up to 5x3 with 110kg. Last two sets pretty slow post transition but tbe after benching volume on Sunday.

Barbell row knee to hip

Worked up to 2x4 with 120kg then 3x5 with 100kg. Bandaids around a bit gash on my thumb really held me back today.

Incline press
I
Worked up to 5x3 with 85kg with super slow descents

Weighted pull up 10kg
3x8 - wow.

Weighted chest dip 10kg

3x8
 
Squats power today. Some low life stole my belt yesterday so today is going to be 100% beltless, and a little bit lighter than i want.

Front squats

Worked up to 3x3 with 100kg, nice slow descents, long bottom pauses and controlled ascents.

Back squat singles

Worked up to:
140kgx1x3sets
150kgx1x2sets
That went well

Seated biceps curls 10kgdb
3x8

Bicep curls pyramid 15kgx20,20kgx10,25kgx5 x3sets

Dragon flags
8
6
3
 
Lethargy is kicking my butt atm. Seems like the 25% increase in LGD is affecting a 100% increase in lethargy. Tomorrow i will start adding a second dose of dermacrine first thing in the morning.
 
Friday 02/12/16

Going to do some beltless deadlifts today. Usuallly i rest saturdays and pull sundays but i am going up the coast tonight for the weekend so just going to do a lightish beltless deadlift sesh today.

Deadlift

Worked up to 5 triples with 180kg. Focusing on slight pause at the bottom and slow smooth contraction. Wearing a belt all the time trains my body to be fast off the floor but i find it dangerous without a belt.

Cable lateral raise
'50'x12 PR!
'55'x10 PR!
50x8x2sets
50x7x1set

Cable lat pulldown

65x12x3setts PR!

Shoulder strength is up again!

Dragon flags 3x8
 
Nutrition fri 2nd December

176p
332c
144f
38g fibre

3335cal

Sick yesterday afternoon til this morning (03/12) so getting cal in was a struggle.
 
Sat 03/12

Rest day today. Woke up at 1.30am due to gastro illness and was unable to go back to bed. Feeling ok now.

About to head up the coast for the night so no training til monday, which will actually be nice. Feeling pretty stiff and sore today.
 
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