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Ostar1ne/Ep1c 7 week Recomp (unsponsored)

Just received my bottle of Iron Legion X1-KT to add to this run starting tomorrow. Only 1 bottle, but hopefully just a little extra kick to dropping some fat during the last few weeks of this run. As well as some added strength potential.
 
How are you gonna dose it?
 
interested to see if this speeds up the shedding of fat
 
Day 28 Osta / Day 38 Ep1c

Didn't feel stronger in the gym, but the numbers said I was.

Bench Press:
135 x 10
155 x 10
185 x 10
185 x 10
185 x 10
175 x 10
175 x 10
165 x 10
155 x 10
165 x 12 (just cuz I had it in me)

Sumo Deadlift:
155 x 10
185 x 10
225 x 10
245 x 10
245 x 10
225 x 10
185 x 10

Incline Cable Fly:
40's x 10 x 3 sets

Ab Rope Pull Down:
Full Stack x 3 sets

10 minutes mid-pace stairs

So added a few sets of 185 on the bench. I have a few weeks left to try and get my goal of finishing the 10th set with 185. I originally said 185 x 10 x 10, but if I had 2 sets to warm up and then 8 sets x 10 x 185, I would say mission accomplished.

Took a pre-workout today. A sample of Cellucor C-4 came in my protein, and I think they have an adverse affect on me. Nothing beats just straight up caffeine for me. My usual PWO is a cup of coffee everyday before I leave work, and so far nothing is as good at giving me a good pump. But it was worth a try since it's been a while since I tried one.
 
Upped Osta to 25mg today as well as starting the X1-KT at 1ml. Will continue to dose at 1 for a week then bump to 1.5 and the bottle will finish a couple days after the Osta.

Tried Farmer's Walks today and love it. Although super-setted with curls, kills the curls. But that's ok, curls are already doomed after doing 10 sets of pull-ups.

BW Pull Ups 10 sets:
7,7,7,7,7,7,6,6,6,5 (65 total, up 5 from last time)

DB Shoulder Press:
40's x 10
45's x 10
50's x 10
55's x 10 sets 4-7
45's x 10 sets 8-9
40's x 10

BB Curls:
50 x 10
50 x 10
70 x 10
70 x 10
60 x 10
60 x 10
60 x 10
Last 3 sets with 40 after Farmer Walks

DB Rev Fly x 4 sets:
20's x 13,12,11,10

Farmer's Walks with 205lbs x 4 sets to failure

Oblique Crunches x 4 sets

Felt a little fatigued on the shoulder presses, numbers not as good as last week. Just a fluke I'm sure!!!
 
Solid workout! Hadn't done farmer's walks in a while but there are good.
 
farmers walk is a killer workout. Me and my buddies where doing it with about 265 per side. My grip starting giving out nasty by the 3rd set.
 
GoHardOrGoHme said:
farmers walk is a killer workout. Me and my buddies where doing it with about 265 per side. My grip starting giving out nasty by the 3rd set.
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Holy crap that's heavy. The shrug rack-thingy at my gym worked perfect, had 90 on each side and it weighs about 25. After 4 sets I could barely make it back to the other side of the gym with it. Going to start doing them once a week just to add variety to the trap work and forearms. Get some cool looks in the gym too because it makes every vein blow out in your body!!
 
Definitely felt pumped in the gym today, even though I felt sluggish at work. Feel a little bloated as well. Hit a dose of Aromasin to see if it will knock it out.

Dips:
BW x 10
+35lbs. x 10 sets 2-10 (EASY!!!)

Squats:
135 x 10
185 x 10
185 x 10
205 x 10
225 x 10
225 x 10
225 x 10
205 x 10
205 x 10
205 x 10

Calf Raises super-setted with Ab Wheel x 4 sets

13 minutes fast interval sprints

Added some weight to several sets on Squats and I think next week I can do 100 dips + 45lbs. no problem. Needed the cardio today, felt like I needed a good sweat to cleanse the system.
 
Dma378 said:
Definitely felt pumped in the gym today, even though I felt sluggish at work. Feel a little bloated as well. Hit a dose of Aromasin to see if it will knock it out. Dips: BW x 10 +35lbs. x 10 sets 2-10 (EASY!!!) Squats: 135 x 10 185 x 10 185 x 10 205 x 10 225 x 10 225 x 10 225 x 10 205 x 10 205 x 10 205 x 10 Calf Raises super-setted with Ab Wheel x 4 sets 13 minutes fast interval sprints Added some weight to several sets on Squats and I think next week I can do 100 dips + 45lbs. no problem. Needed the cardio today, felt like I needed a good sweat to cleanse the system.
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Nice work man! How long does it typically take you to do all those sets?
 
tommurph said:
Nice work man! How long does it typically take you to do all those sets?
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Around 40 minutes. 1 minute rest between. Total gym time: 1 hour. Most of the time I have about 10-12 minutes to do some quick interval cardio after weight training.
 
I like a quicker paced workout also. Like to be done in 40 minutes or less.
Nice work!
 
Almost everything is super-setted in my workouts except for my main power movements. Wife, kids and dogs waiting on Dad to get home, gotta get it done!!
 
I hear you! I am lucky and have all my stuff at home but still need to get it done to spend some time with the family.
 
Well my daughter is 15 and has started to workout so that is a good thing. My wife tries to get into it every once in awhile but just doesn't have the love for it.
 
BigRed1974 said:
Well my daughter is 15 and has started to workout so that is a good thing. My wife tries to get into it every once in awhile but just doesn't have the love for it.
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That's great about your daughter, I have 3 daughters 10,7,&4. My wife has started to workout s little during her stay at home mom day.
 
Rest day yesterday. Woke up this morning at 190 pounds. Feel like I'm down to my last 6-7 pounds to even be able to lose. I do feel like it is taking a toll on my overall strength on certain exercises. But some are getting stronger too. It is down to a bit of fat at the lower abs and love handles. But I want to be as lean as possible before I start my next cycle of DMZ in a couple months. Can anybody give me an estimation on my BF%? My uneducated guess is around 10%.Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
I would definitely say no more than 10%, looking lean brother!
 
Dma378 said:
Rest day yesterday. Woke up this morning at 190 pounds. Feel like I'm down to my last 6-7 pounds to even be able to lose. I do feel like it is taking a toll on my overall strength on certain exercises. But some are getting stronger too. It is down to a bit of fat at the lower abs and love handles. But I want to be as lean as possible before I start my next cycle of DMZ in a couple months. Can anybody give me an estimation on my BF%? My uneducated guess is around 10%.<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=107729"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=107730"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=107731"/>
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Dam# brother! Your making it happen! Look awesome! I'll say 9%!
 
Good strength workout today. Chest and Back.

Decline Bench Press:
135 x 12
185 x 10
225 x 10
245 x 7
265 x 6
275 x 4
275 x 3

Pendlay Rows:
185 x 5 sets x 6

Incline Cable Flys:
50's x 5 sets x 10,8,8,8,8

Close Grip Lat Pull Down (palms facing each other):
165 x 5
165 x 4
165 x 4
165 x 4

Seated Cable Row (super-setted with pull downs):
90 x 12 x 4 sets

Rev. Grip BB Curls / Concentration Curls Super Set x 4
 
Dma378 said:
Good strength workout today. Chest and Back. Decline Bench Press: 135 x 12 185 x 10 225 x 10 245 x 7 265 x 6 275 x 4 275 x 3 Pendlay Rows: 185 x 5 sets x 6 Incline Cable Flys: 50's x 5 sets x 10,8,8,8,8 Close Grip Lat Pull Down (palms facing each other): 165 x 5 165 x 4 165 x 4 165 x 4 Seated Cable Row (super-setted with pull downs): 90 x 12 x 4 sets Rev. Grip BB Curls / Concentration Curls Super Set x 4
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Good work man! How do you like the decline bench? I can't do them because of my bench, it declines but there's no where to lock legs so I slide off. Lol
 
tommurph said:
Good work man! How do you like the decline bench? I can't do them because of my bench, it declines but there's no where to lock legs so I slide off. Lol
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It's a little awkward, but i love how much weight you can push on it. Plus it really does take the delts out of the movement so it's a pretty concentrated chest pump. Just started doing them a couple months ago myself.
 
Dma378 said:
It's a little awkward, but i love how much weight you can push on it. Plus it really does take the delts out of the movement so it's a pretty concentrated chest pump. Just started doing them a couple months ago myself.
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Cool man, I'll have to get a new adjustable bench and try them. I've been thinking about getting one anyway because I don't know the rating of my bench. It would suck for it collapse when I get up to 350 lol!
 
Wish I could workout in the mornings all the time. And this is the first Saturday I've had off in over a month, so I got up ready to kill it this morning.

Again 190 lbs. waking weight. Shoulder separation is really starting to come through.

Blasted this workout fast and hard. Everything was super setted except for Military Press, so I won't bother saying what was with what. Some legs were with shoulders.

Seated Military Press:
95 x 10
115 x 10
135 x 10
145 x 8
165 x 8
185 x 6
195 x 6 PR
145 x 8

Upright Rows:
95 x 10
95 x 10
115 x 8
115 x 8

Rev Fly Pec Deck:
85 x 15
85 x 14
85 x 12
70 x 15

Face Pulls:
70 x 10 x 3 sets

BB Shrugs:
185 x 15
205 x 12
225 x 12
225 x 12

Tricep Push Down:
140 x 12
170 x 10
170 x 9
170 x 9

Leg Extension:
145 x 12
160 x 10
175 x 10
190 x 8
205 x 8
205 x 7

Single Leg Ham Curls:
51 x 8 each side
61 x 8
61 x 8

Hip Adductors / Hip Abductors x 3 sets each

Leg Raises x 4 sets

10 minutes moderate Incline Elliptical

The energy difference between the morning and after working an 11 hour work shift is night and day. I mean I still knock it out after work, but today I just felt Beast-Mode!!

Now to enjoy a full weekend off with my wife.
 
BigRed1974 said:
Nice PR!! Last two workouts are looking strong
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Thanks man. They felt strong too. I'm liking the addition of the X1 KT. Back to volume today. So you think it's ok to extend the GVT style workouts past 6 weeks since I'm only doing 3 a week? Just really liking it and don't want to stop yet.
 
Strength is up for volume for sure.

Bench Press:
135 x 10
155 x 10
185 x 10 sets 3-7
165 x 10
165 x 10
165 x 10

Deadlifts (regular):
155 x 10
185 x 10
225 x 10
245 x 10
275 x 10 Not a PR for weight, but I'm happy about repping 275 10 times twice.
275 x 10
225 x 10

Cable Crossovers:
60 on each side x 12 x 3 sets

Oblique Crunches x 3 sets

15 minutes moderate pace walk on inclined treadmill.

Added a couple more sets of 185 to the Bench. If I can get 2 more sets of it I will have accomplished my goal that I set back at the beginning of this run. And next week just happens to be the deadline. Might eat a little extra the day before, and day of, next Bench workout so I'm feeling good and strong.
 
so much volume!!! Loving it!
 
When I was doing GVT I was doing a split of upper body/lower body/ accessory, which I repeated twice a week. Did that for about 6-8 weeks till I burned out, so doubt you'd have any issues. Of course I was running dmz and m1t oxime for part of that time.
 
Dma378 said:
Thanks man. They felt strong too. I'm liking the addition of the X1 KT. Back to volume today. So you think it's ok to extend the GVT style workouts past 6 weeks since I'm only doing 3 a week? Just really liking it and don't want to stop yet.
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As long as you are feeling good I say keep going.
 
I was pressed for time going into the gym today, so I knew I had to super-set everything including my main volume exercises. So I knew I would have to back off on some weight, but man it was still an intense session. The speed made up for the weight. Also couldn't get in the rowing movement I wanted for 10 sets so I settled for Seated Cable Rows. Oh well, squeezed the sh1t out of each rep!!

Seated Cable Rows / EZ Bar Curls Super Set:
100 x 10-- 40 x 10
110 x 10-- 50 x 10
120 x 10-- 50 x 10
130 x 10-- 50 x 10
130 x 10-- 50 x 10
130 x 10-- 50 x 10
120 x 10-- 50 x 10
120 x 10-- 40 x 10
110 x 10-- 40 x 10
110 x 10-- 40 x 10

DB Shoulder Press:
35's x 10
40's x 10
30's x 10 sets 3-10

Seated DB Front Raises w/ 20's x 4 sets (super-setted w/ shoul presses)

DB Rev Fly w/ 20's x 2 sets (super-setted w/ shoul presses)

Farmer's Walks: 205 x 2 sets, 225 x 2 sets (super-setted w/ shoul presses)

There are some nice things happening in the mirror. This cycle has turned out to be very rewarding and gone better than I had expected. My diet is dialed in though and I know that is the driving factor. I'm counting calories, preparing my own food, counting macros (protein mostly), and focused on results and it's paying off. The Osta, Ep1c and X1 KT is a fantastic combination and I will give a final word on all of it at the end of next week when this cycle finishes. Along with some pics.
 
Arms had to be swole after that superset. Can't wait to start my cycle tomorrow!
 
So I paid a Squat Debt today. 100 on top of my already planned 100. Squats and aerobics at the same time basically doing sets of 20. So I'm paid up Spaniard

Dips:
BW x 10
+45lbs. x 10 sets 2-8
+35lbs. x 10 sets 9-10

Squats:
135 x 20
135 x 20
135 x 20
135 x 20
115 x 20
115 x 20
115 x 20
95 x 20 sets 8-10

Ab Wheel 10 sets x 10 super-setted with Squats

Calve Raises x 3 sets

12 minutes moderate pace stationary bike

Yeah not much weight on the last few sets of squats but it was tough. I almost called it after 9 sets and was going to owe a few but said FU*K THAT. Legs and Abs will be toast for a couple days. Rest tomorrow.
 
Dma378 said:
So I paid a Squat Debt today. 100 on top of my already planned 100. Squats and aerobics at the same time basically doing sets of 20. So I'm paid up Spaniard Dips: BW x 10 +45lbs. x 10 sets 2-8 +35lbs. x 10 sets 9-10 Squats: 135 x 20 135 x 20 135 x 20 135 x 20 115 x 20 115 x 20 115 x 20 95 x 20 sets 8-10 Ab Wheel 10 sets x 10 super-setted with Squats Calve Raises x 3 sets 12 minutes moderate pace stationary bike Yeah not much weight on the last few sets of squats but it was tough. I almost called it after 9 sets and was going to owe a few but said FU*K THAT. Legs and Abs will be toast for a couple days. Rest tomorrow.
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Good work man! Strong dips too!
 
BigRed1974 said:
You are a sick man with all them squats!! Nice job
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Legs not as sore as abs. Yet. Abs are already sore, I know this afternoon they will be worse. Hoping leg soreness kicks in, hate to do all those squats and not feel like I did anything later!!
 
So I'm re-structuring my workout. I did 6 weeks of 10 x 10's and want to shape it a little more toward strength and focusing on my weak points. Which means doing more isolation accessory work. I will still be doing a good amount of volume, but not as much, so I can add more weight to my main lifts. The 5 days will still focus on the same muscle groups, but instead of 10 x 10, my main lifts will be 8 x 6. Also giving me more time in my designated hour to work in accessory exercises.

I have 1 more full week left of Osta and Ep1c and to cut, and am then transitioning right into 6 weeks DMZ / Dermacrine. Obviously followed by a legit PCT. I will be leaner than I ever have been and primed for a good lean-bulk. Will also be logging for anyone who wishes to follow. I have a feeling it's going to be a hell of a 12 week transformation. The first half has been perfect.
 
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