Osatrine / Epi-Andro bridged into LGD log
- Thread starter SFreed
- Start date
DemntedCowboy
Well-known member
Are you feeling it?
Anabolic_Stud
Member
I feel like back doms are 100 tines worse than legs
Anabolic_Stud
Member
A great wise man once said lol
SFreed
Board Supporter
Yes sir. I'm on my feet all day at work and I've got another 11 1/2 hours to go
DemntedCowboy
Well-known member
You and stacy1212, have ran modified versions of my routine, and have both said your paying for it. Just imagine me, I run the full routine twice a week right now.
SFreed
Board Supporter
Anybody ever tell you Do as I say, not as I do?
SFreed
Board Supporter
And I believe I'm the only one who posted the requested a$$ selfie.
stacy1212
Well-known member
You are the man... May I ask what u do
stacy1212
Well-known member
you my friend must be able to crack walnuts with your cheeks
DemntedCowboy
Well-known member
Not yet. Just peanuts, but Im working on it
stacy1212
Well-known member
it's a start
Segansational
Well-known member
Subbed
Daff
Well-known member
Loooooking gooood
Daff
Well-known member
Especially trying to get down stairs
Studhorse
Legend
BOOM!
Studhorse
Legend
I have to agree! cant even get off the pot! throw in some calves and I almost need a wheelchair. lol.
Back Doms suck as well but at least I can walk without looking like I need a handicap sticker on my car.
DemntedCowboy
Well-known member
Thats why I have a hadicap placard. Lol
love2liftkat
Board Sponsor
How in the world did I miss your log?? In!!
JCR97
Active member
With Calves doms when you have to go to work the next day
SFreed
Board Supporter
Leg doms only lasted part of the day yesterday, but knee pain took their place. Pretty sure it was caused by locking out while doing squats, which I knew would be an issue. Seems like on machines I can stop just short of the lockout, but not with actual squats.
Other than that, still on track. Tomorrow will be push day, and possibly a weigh in. Considering adding the Epi-Andro after 2 weeks instead of four.
Other than that, still on track. Tomorrow will be push day, and possibly a weigh in. Considering adding the Epi-Andro after 2 weeks instead of four.
HIT4ME
Well-known member
First off - SFreed, I am sorry for taking so long to get in here...but...ummm, I am meme-less so no loss on your end.
Do you actually see improvements doing this?
I spent a good part of 2017 focusing on higher frequency and lower volume/intensity. I think it has a place in the toolbox but I can tell you this - I was hitting squats one day and deadlifts the next between 2-3X a week while doing this. At first it sucked. Then it got pretty good, and then I realized it was EXTREMELY counterproductive. Even just doing 2 sets of squats 3X a week was leaving me with overuse injuries I've never had before.
There is certainly a place for that tool in the toolbox, but with all that volume you are doing, doing it twice a week would require some serious modulation of intensity IMO to yield any progress for anyone who isn't "assisted". I could be wrong and maybe you will enlighten me with your results...
Do you actually see improvements doing this?
I spent a good part of 2017 focusing on higher frequency and lower volume/intensity. I think it has a place in the toolbox but I can tell you this - I was hitting squats one day and deadlifts the next between 2-3X a week while doing this. At first it sucked. Then it got pretty good, and then I realized it was EXTREMELY counterproductive. Even just doing 2 sets of squats 3X a week was leaving me with overuse injuries I've never had before.
There is certainly a place for that tool in the toolbox, but with all that volume you are doing, doing it twice a week would require some serious modulation of intensity IMO to yield any progress for anyone who isn't "assisted". I could be wrong and maybe you will enlighten me with your results...
DemntedCowboy
Well-known member
I only do it twice a week when I'm on a cut....Mainly to burn more calories. During the rest of the year. I only do it once a week. But, I have seen some good growth in my legs. And I dont always do deads and squats together. I have one heavy day, and one light day to make the twice a week.
HIT4ME
Well-known member
LOL - when you're doing that much work, even the light day must leave you in pain!!! Judging from your progress though in the photos thread, it's doing something.
I also don't do deads and squats together, but I was doing like this:
Monday: Squats
Tuesday
eadliftsWed: Squats
Thurs: Deadlifts
Fri: Squats
Sat Deadlifts
Sun Off
And if I needed to add a day or two anywhere for rest, I would do it, so some weeks I would hit each workout 3X and other weeks 2X and some weeks I'd get 2X on one and 3X on the other, but it was essentially 4-6 workouts a week.
I am one of the guys who has been blessed with few injuries or joint issues, and after a few months of this I started feeling what everyone here talks about when they say they are getting "old". Even at 38, it beat the crap out of me to have that chronic work going.
And for volume, it was 2 working sets. A warmup and then 1 set of 15 and then increase the weight and do 1 set of 5. If I hit the reps for a set I increased the weight 2 days later, if not I increased the reps until I got 15 or 5. It was low volume and sometimes not even to failure and it still kicked my butt.
DemntedCowboy
Well-known member
Well right now my split looks like:LOL - when you're doing that much work, even the light day must leave you in pain!!! Judging from your progress though in the photos thread, it's doing something.
I also don't do deads and squats together, but I was doing like this:
Monday: Squats
Tuesday
Wed: Squats
Thurs: Deadlifts
Fri: Squats
Sat Deadlifts
Sun Off
And if I needed to add a day or two anywhere for rest, I would do it, so some weeks I would hit each workout 3X and other weeks 2X and some weeks I'd get 2X on one and 3X on the other, but it was essentially 4-6 workouts a week.
I am one of the guys who has been blessed with few injuries or joint issues, and after a few months of this I started feeling what everyone here talks about when they say they are getting "old". Even at 38, it beat the crap out of me to have that chronic work going.
And for volume, it was 2 working sets. A warmup and then 1 set of 15 and then increase the weight and do 1 set of 5. If I hit the reps for a set I increased the weight 2 days later, if not I increased the reps until I got 15 or 5. It was low volume and sometimes not even to failure and it still kicked my butt.
Monday: Legs
Tuesday: Shouders
Wednesday:Back
Thursday: Arms
Friday:Legs
Saturday: Chest
Sunday: Off
Sometimes I will throw in an extra off day. Like for the next few days shoulders and back will be light days and the Occassional extra off day on Tuesday cause I mildly pulled something. Have some pain from the shoulder blade through the trap, and down my left arm all the way to the elbow
HIT4ME
Well-known member
IMO that's a pretty good split in a lot of ways. Nobody on here would ever try my latest workout split, which is:
Day 1:
Squats: 1 set of 15, 1 set of 5 or less with 4-5 drops to failure each time.
Bench Presses: 1 set of 15, 1 set of 5 or less with 4-5 drops to failure each time.
Barbell Curls: 1 set of 15, 1 set of 5 or less with 4-5 drops to failure each time.
Lying Tricep Extensions: 1 set of 15
Lying Tricep Extensions/Rope Press Down Superset: 1 set of 5, 1 set of 5
Day 4:
Military Presses: 1 set of 15, 1 set of 5 or less with 4-5 drops to failure each time.
Seated Dumbbell Presses Superset with Dumbbell Side Laterals: 10 reps on each
Deadlifts: 1 set of 15, 1 set of 5 or less. May include drops eventually but not for now.
Pull Ups: 2 sets to failure. Once I hit failure I do an under-handed/Chin-up grip and bang out 1-2 more reps.
Under-Handed Pull Downs: 1 set of 15, 1 set of 5 or less with 4-5 drops to failure each time.
Day 7 - Repeat
DemntedCowboy
Well-known member
Nice split, I just dont like doing more than one muscle group at a time...I'd be in the gym too long. Lol
HIT4ME
Well-known member
Yeah, but I'm doing maybe 10 sets per workout...haha
SFreed
Board Supporter
I normally use Monday as an off day because my normal schedule puts me at the gym around 5:30 and it's absolutely packed. Schedule is screwed up this week so instead of working 07:00 to 17:00 I worked 04:00 to 14:00, so I hit the gym for my push day.
15 minutes rowing machine
BW push ups 15 / 15 / 15
BW dips 12 / 12 / 12
Incline DB Hex Press 55 lbs 12 / 12 / 12
Incline Single Arm Cable Flies 45 lbs 15 / 15 / 12
Seated DB Shoulder Press 45 lbs 15 / 12 / 12
DB Lateral Raise 25 lbs 15 / 15 / 12
DB W Press 20 lbs 12 / 12 / 12
20 minutes Stationary bike and done. Long hours working over the weekend and only 5 hours sleep last night had me really struggling with this one. If not for the fact that I'm only going to get 3 workouts in this week I probably would have skipped it.
Nothing to note with the Ostarine since I'm only on week one. Still dosing the Evomuse Brite twice daily (3 pumps AM, 2 pumps PM) and Ar1macare Pro twice daily. I know it's overkill on this, but it's certainly not going to hurt anything.
Weight this afternoon is 202, so down 3 pounds the first week. Seems like diet is probably good where it's at so I'll leave it alone for now. Will have some issues following it this week with being out of town, but hopefully it won't be too bad. Will be taking DeFuse along with me to hopefully offset some of those extra calories.
15 minutes rowing machine
BW push ups 15 / 15 / 15
BW dips 12 / 12 / 12
Incline DB Hex Press 55 lbs 12 / 12 / 12
Incline Single Arm Cable Flies 45 lbs 15 / 15 / 12
Seated DB Shoulder Press 45 lbs 15 / 12 / 12
DB Lateral Raise 25 lbs 15 / 15 / 12
DB W Press 20 lbs 12 / 12 / 12
20 minutes Stationary bike and done. Long hours working over the weekend and only 5 hours sleep last night had me really struggling with this one. If not for the fact that I'm only going to get 3 workouts in this week I probably would have skipped it.
Nothing to note with the Ostarine since I'm only on week one. Still dosing the Evomuse Brite twice daily (3 pumps AM, 2 pumps PM) and Ar1macare Pro twice daily. I know it's overkill on this, but it's certainly not going to hurt anything.
Weight this afternoon is 202, so down 3 pounds the first week. Seems like diet is probably good where it's at so I'll leave it alone for now. Will have some issues following it this week with being out of town, but hopefully it won't be too bad. Will be taking DeFuse along with me to hopefully offset some of those extra calories.
SFreed
Board Supporter
And switched out my 2nd meal of chicken for 200 grams of grilled Salmon (the other pink meat), sweet potatoes and steamed broccoli. Puts me at 1864 calories for the day. 214 gr protein / 63 gr carbs / 90 gr fat
Might just reward myself with a beer before bed. But probably not.
Might just reward myself with a beer before bed. But probably not.
bloodnthunder
Well-known member
Ah beer. I miss beer, sometimes anyhow
Studhorse
Legend
JCR97
Active member
How do you find it works for you going to failure like that so often? There’s mixed schools of thought wether or not you should leave some in the tank...
HIT4ME
Well-known member
Well, my experience and theory is that most people underestimate how easy it is to overtrain. You can have a lot of volume and be under trained or very little volume and be overtrained. If going to failure for real, you won't be able to use much volume and frequency.
If you aren't going to failure but are close, you can do more volume or more frequency, but you have to balance.
If you are not even coming close to failure then you can do whatever you like because it likely won't matter anyway, except to burn calories.
The bottom line is that you have to find a mix of volume, frequency and intensity that allows you to see improvements each and every workout. Of course there is always that one off workout where you are tired or whatever and fall behind, but that should be the exception and not the rule.
HIT4ME
Well-known member
Studhorse
Legend
HIT4ME is a really fart smeller. I mean start fella!
I try to keep it simple. I log every lift and when my numbers start to drop I take a break. I have to take environmental factors into consideration but it has worked for me for about the last 10 years. I always try to improve a rep of go up in weight every workout.
I have had to stop in 5 weeks and made it to 12 weeks one time. Average is 7-8 weeks.
Of course this is natural. I would assume being AAS assistaed this wouldnt work as well? or would it?
I try to keep it simple. I log every lift and when my numbers start to drop I take a break. I have to take environmental factors into consideration but it has worked for me for about the last 10 years. I always try to improve a rep of go up in weight every workout.
I have had to stop in 5 weeks and made it to 12 weeks one time. Average is 7-8 weeks.
Of course this is natural. I would assume being AAS assistaed this wouldnt work as well? or would it?
Studhorse
Legend
You settle on a hypertrophy workout? or are you still trying to decide?
HIT4ME
Well-known member
Yes, this is the way to do it. Progression is really the KEY. If you are not progressing, you are doing something wrong...obviously, right? If you start to fall back you are either not working hard at all (because it doesn't take much to maintain), or starving yourself, or not resting enough - most of the time you will know if you're starving or not working hard, so....
And I am the same way. It's not like 6 weeks works every time and 7 weeks is over training.
The way I imagine AAS working (and it's theory because I've never used to test it) is that you can recover more quickly and grow more quickly, so you should be able to increase frequency a lot, and maybe even volume - but I think people wind up doing too much.
One thing that impressed me in my routine doing squats/deadlifts every day is that I was using a reasonable intensity and low volume, but the frequency was very high and I would see improvements 2 days after a workout; meaning with moderate intensity and low volume, I could recover VERY quickly. They were small improvements but consistent and I could easily add 5 pounds a week. Problem was that the cumulative effects weren't so good.
SFreed
Board Supporter
Nah. Think I'm sticking with the P/P/L. Maybe. For now.
SFreed
Board Supporter
Left work a little early and hit the gym for my Pull workout. I know it's too early for anything that I'm taking to kick in, but I felt great today. What started as a pull workout became a free for all.
10 minutes Rowing Machine
Inverted BW Rows 18/15/15/12
Wide Grip Lat pull down 160lbs 12/12/12
High Cable Face Pulls 105 lbs 15/15/15/10
Bent Over BB Rows 155 lbs 15/15/12/10
Hammer Strength High Row (plate loaded) 90 lbs per side 15/12/12/10
One Arm Landmine Rows 75 lbs 15/15/12/12
DB Shrugs (quick up, 5 second pause and 3 seconds down) 70 lbs 15/15/15/12
One Arm Smith Machine Shrugs 90 lbs 15/12/12/10
Seated One Arm Cable Rows 55 lbs 15/15/12/12
Herculean Cable Curls (not sure why, but I love these!) 55 lbs 18/18/15/12
Spider Curls 70 lbs 12/12/12/10
DB Hammer Curls 40 lbs 15/12/12/10
30 minutes Stationary Bike
And I'm gonna let you guys in on a little secret. I've always wanted big traps. Huge, mountainous traps. I see guys at the gym with them, and I am jealous as h3ll. I spend a lot of time doing shrugs, farmer carries, basically anything I can think of to build up my traps and it just ain't happening. Studhorse what do I do????
10 minutes Rowing Machine
Inverted BW Rows 18/15/15/12
Wide Grip Lat pull down 160lbs 12/12/12
High Cable Face Pulls 105 lbs 15/15/15/10
Bent Over BB Rows 155 lbs 15/15/12/10
Hammer Strength High Row (plate loaded) 90 lbs per side 15/12/12/10
One Arm Landmine Rows 75 lbs 15/15/12/12
DB Shrugs (quick up, 5 second pause and 3 seconds down) 70 lbs 15/15/15/12
One Arm Smith Machine Shrugs 90 lbs 15/12/12/10
Seated One Arm Cable Rows 55 lbs 15/15/12/12
Herculean Cable Curls (not sure why, but I love these!) 55 lbs 18/18/15/12
Spider Curls 70 lbs 12/12/12/10
DB Hammer Curls 40 lbs 15/12/12/10
30 minutes Stationary Bike
And I'm gonna let you guys in on a little secret. I've always wanted big traps. Huge, mountainous traps. I see guys at the gym with them, and I am jealous as h3ll. I spend a lot of time doing shrugs, farmer carries, basically anything I can think of to build up my traps and it just ain't happening. Studhorse what do I do????
JCR97
Active member
