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Super-11/LGD Recomp Cycle

Day 47:

CG Bench Press
185x6
185x4
225x4,2,2 (PR)

Push ups
BWx17,4

Deadlifts
315x1
405x5 will get more next time

Pull ups
BWx14,2

Leg extensions
15x12,5,2

Calf press
205x15,10

BTN Push press
135x8(PR)

Face pulls
100x15

Standing ab crunches
170x10
170x2x7
hairygrandpa you were right lol hit 2 nice PRs today! Also I upped my dose to 8mgs today so I'll be seeing results quicker, will up volume now too.
 
I had a lot of science talk with HIT4ME about volume and workout frequency.
In future I go 3 times per week doing full body HST with 2 sets per exercise at 10-15 reps. I misjudged the time the body needs to recuperate and build muscles.
Your off time and PR's afterward shows exactly that. :)
 
hairygrandpa said:
I had a lot of science talk with HIT4ME about volume and workout frequency.
In future I go 3 times per week doing full body HST with 2 sets per exercise at 10-15 reps. I misjudged the time the body needs to recuperate and build muscles.
Your off time and PR's afterward shows exactly that. :)
Click to expand...

Hmmm I may start doing 2 sets per exercise to add volume in and not do rest pause till my PCT, what's your routine going to look like?
 
hairygrandpa said:
I had a lot of science talk with HIT4ME about volume and workout frequency.
In future I go 3 times per week doing full body HST with 2 sets per exercise at 10-15 reps. I misjudged the time the body needs to recuperate and build muscles.
Your off time and PR's afterward shows exactly that. :)
Click to expand...

CJNator said:
Hmmm I may start doing 2 sets per exercise to add volume in and not do rest pause till my PCT, what's your routine going to look like?
Click to expand...

Great job so far CJNator! This is a great log with some hard work and I can't believe I missed it. You should have mentioned it in my log with a link so idiots like me didn't miss it!

Deadlifts are VERY taxing and you're doing them pretty frequently it looks like? Actually, it appears you do them EVERY workout? That is crazy hard work so respect for that. But my rule, for myself, usually is to just do deadlifts 1X per week. I honestly think SOME people need to back it off to every 2 weeks, and some may be able to go twice per week. I guess if you're not near your max (lifting 10-15 reps instead of 1-8), then maybe you can handle more volume. But pulling that much weight puts a huge stress on your CNS.

Having said that, you have a strong deadlift so something you're doing is working. Just don't overlook recovery, as HGP said. Great job with the PRs!
 
CJNator said:
Hmmm I may start doing 2 sets per exercise to add volume in and not do rest pause till my PCT, what's your routine going to look like?
Click to expand...

Going to do HST when my shoulder is healed. 3 days/week, full body, 2 sets, 2 sets + 1 R/P set for lagging muscles, aiming at 12-15 reps (I'm old, you would go with 10). If natural I would cut out the R/P sets (juicer here).
Will try to implement push ups instead of dips (shoulder issue) done in 3.1.1 fashion to match reps, also inverted rows, holding on top, chin-pull ups too as I love body weight exercises.

Invalid Link Removed
 
HIT4ME said:
Great job so far CJNator! This is a great log with some hard work and I can't believe I missed it. You should have mentioned it in my log with a link so idiots like me didn't miss it!

Deadlifts are VERY taxing and you're doing them pretty frequently it looks like? Actually, it appears you do them EVERY workout? That is crazy hard work so respect for that. But my rule, for myself, usually is to just do deadlifts 1X per week. I honestly think SOME people need to back it off to every 2 weeks, and some may be able to go twice per week. I guess if you're not near your max (lifting 10-15 reps instead of 1-8), then maybe you can handle more volume. But pulling that much weight puts a huge stress on your CNS.

Having said that, you have a strong deadlift so something you're doing is working. Just don't overlook recovery, as HGP said. Great job with the PRs!
Click to expand...

It's all good I still have a good 45 days and a pct, yea I think it's just genetics at that point since I'm pretty small. I can't squat so my CNS isn't hit too hard, once I can I'll change up accordingly. A 2 day break when natural is enough for me to recover but deload week comes earlier for me then most. Glad to have you man and thanks!
 
hairygrandpa said:
Going to do HST when my shoulder is healed. 3 days/week, full body, 2 sets, 2 sets + 1 R/P set for lagging muscles, aiming at 12-15 reps (I'm old, you would go with 10). If natural I would cut out the R/P sets (juicer here).
Will try to implement push ups instead of dips (shoulder issue) done in 3.1.1 fashion to match reps, also inverted rows, holding on top, chin-pull ups too as I love body weight exercises.

Invalid Link Removed
Click to expand...

I'll read that in a second but that sounds like a great idea, chin ups are ****ing amazing. They're the best thing for your arms and back for sure.
 
Day 50:

CG Bench Press
185x5
225x5,2,2

Push ups(didn't rest while taking plates off)
BWx14,3,2

Deadlifts
225x1
315x2
405x5


Chin ups
BWx10,4

Leg extensions
15x10,5,3

Calf press
205x20,10,10

BTN Push press
135x8

Face pulls
100x21

Standing ab crunches
170x2x15
 
Day 52

CG Bench Press
135x4
185x8,2,1(I don't really remember, I'm low balling it)

Push ups
BWx16,5,1

Deadlift
315x1
365x9,1

Chin ups
BWx14,2,1

BTN Push press
135x4

Face pulls
110x18

Leg extensions
15x10,5,3

Calf press
205x20,10
 
Day 54:

CG bench press
185x15,1(PR)

Push ups
14,3,3


Deadlifts
315x1
365x7,1

Chin ups
BWx14,2,1

BTN Push Press
135x8

Leg extensions
15x14,3,2

Calf press
205x15,10,10

Face pulls
50x20
 
CJNator said:
Day 54:

CG bench press
185x15,1(PR)

Push ups
14,3,3


Deadlifts
315x1
365x7,1

Chin ups
BWx14,2,1

BTN Push Press
135x8

Leg extensions
15x14,3,2

Calf press
205x15,10,10

Face pulls
50x20
Click to expand...

Way to go on a new PR!
 
Hello I am new and just downloaded this app - I am running mk2866 and mk677 together for the first time. I used mk2866 for two cycles prior first time ever using a sarm and one time use of anavar prior. Anyone have experience with this? I've never done PCT and although Sarms or GH inhibitor ( mk677) isn't supposed to need PCT when I got off mk2866 last time the depression was horrible but I had unbelievable results. I am 2 weeks into mk677 and 1 with mk2867 and the results already are unreal. Please be kind in your responses ! Thank you
 
Cfjunkie216 said:
Hello I am new and just downloaded this app - I am running mk2866 and mk677 together for the first time. I used mk2866 for two cycles prior first time ever using a sarm and one time use of anavar prior. Anyone have experience with this? I've never done PCT and although Sarms or GH inhibitor ( mk677) isn't supposed to need PCT when I got off mk2866 last time the depression was horrible but I had unbelievable results. I am 2 weeks into mk677 and 1 with mk2867 and the results already are unreal. Please be kind in your responses ! Thank you
Click to expand...

MK2866 is suppressive, I've use it. It's varies how much per individual though, mk677 doesn't need a pct or to be cycled. Definitely get a SERM like Nolva or Clomid along side other test boosting supplements like Testify from Olympus Labs.
 
Day 56:

CG Bench Press
205
•Focused on just banging out reps so I don't remember how much I hit

Push ups
BWx14,3,3

Deadlifts
225x3
315x1
365x7,1,1

Pull ups
BWx10,3,3

Leg extensions
15x10,5,5(PR)

Calf press
205x35,10,10(PR)

BTN Push press
135x8

Face pulls
120x15

Standing ab crunches
150x2x10
150x20
 
I'm definitely gaining size, I'm about to weight at my gym in after this dump lol, my scale broke so I need to gym new one.
 
Cfjunkie216 said:
lol ok so that all kind of makes sense to me ... So you're saying get those two things or?
Click to expand...

I'd say get Torem as a SERM since it seems like you haven't used one, a test booster is optional but SERM isn't. Maybe get 2 bottles of Rebirth to run during and after your PCT for two months to indefinitely bring your hormones back to normal or even better.
 
^^^^ Great advice! Torem and Rebirth are the way!

Two more PR's ! Great!
Your scale broke because you are becoming a monster! :)
 
hairygrandpa said:
^^^^ Great advice! Torem and Rebirth are the way!

Two more PR's ! Great!
Your scale broke because you are becoming a monster! :)
Click to expand...

Thanks lol I wish that's was the reason and yea I loving the PRs, I may ride out the rest at 12mgs. The sides aren't bad at all but it's not worth it IMO.
 
CJNator said:
Thanks lol I wish that's was the reason and yea I loving the PRs, I may ride out the rest at 12mgs.
The sides aren't bad at all but it's not worth it IMO.
Click to expand...

Why is it not worth it...?
 
CJNator said:
Maybe it's just my mind but I feel unhealthy on it. Sides aren't bad at all but they don't make me feel any healthier too.
Click to expand...

I know what ya mean man. Lol. Looks like your kickin ass here buddy! Frequent PR's etc. when are we gonna get a pic update?

Great work and keep killin it!!!!
 
mmorso said:
I know what ya mean man. Lol. Looks like your kickin ass here buddy! Frequent PR's etc. when are we gonna get a pic update?

Great work and keep killin it!!!!
Click to expand...

Maybe today, I keep forgetting to do that lol. Also hopefully a weight in too.
 
Day 58:

CG bench press
135x10
185x3
205x9,1,1

Push ups
BWx21,3,3

Deadlifts
315x1
365x7

BTN Push press
135x6

Chin ups
BWx10,3,2

Leg extensions
15x12,5,5

Calf press
205x30,20

Face pulls
100x15

Standing crunches
150x20
150x2x15


I weight in at 177 or 178 but I forgot pictures, I'll try to remember tomorrow but no full body one since I'll be at my house.
 
Pump was unreal today, I also tried dips but they still did something to my sternum. I got 30 something reps with just body weight. I definitely could have gotten more, I felt light like a feather lol.
 
hairygrandpa said:
Awesome form, I see you are really digging the rest pause sets!
Click to expand...

RP sets definitely have been making a huge difference when it comes to lifting. I'm going to stick to just one set workouts once I start lifting really heavy, my form worsens after the 1st set and that isn't good when going heavy.
 
Unsolicited advise of an old hairy man:
Maybe time to change a bit your routine, CJ you are doing good but somewhat "one eyed".
I see improvement in the pics, though.
I would :
-do cable flies for pecs
-do DB floor extensions, skull crushers
-do DB shrugs
-do cable oblique twists
-do bent over rows
-take 2 weeks off from deadlifts and BB bench
-all with rp sets
...just a thought :)
 
hairygrandpa said:
Unsolicited advise of an old hairy man:
Maybe time to change a bit your routine, CJ you are doing good but somewhat "one eyed".
I see improvement in the pics, though.
I would :
-do cable flies for pecs
-do DB floor extensions, skull crushers
-do DB shrugs
-do cable oblique twists
-do bent over rows
-take 2 weeks off from deadlifts and BB bench
-all with rp sets
...just a thought :)
Click to expand...

I would do that but I'm not lifting for physic changing anymore(as much as I like seeing change lol). I just want to be strong at a decent size, sadly I can't squat so I can't maximize my strength potential but In due time. Eventually i want to do some type of fighting style and with this workout style I haven't hurt myself plus I'm getting stronger so it's a win-win.
 
Ah, must have overlooked that you tend more to the strongmen side!
That explains it!
You are strong as a bull already, that's for sure, will be good for grappling.
 
hairygrandpa said:
Ah, must have overlooked that you tend more to the strongmen side!
That explains it!
You are strong as a bull already, that's for sure, will be good for grappling.
Click to expand...

Yea exactly, I'm leaning more towards the strongman way. Body compositioning won't be too pronounced but as time goes by I'll start looking better. Also yea I love grappling lol when I'm too light I get tossed around like a rag doll unless I get them good. Where I am now is my leaning, biggest, strongest and I'm loving it lol.
 
Day 60:

CG Bench Press
135x5
205x10,3,2(PR)

Push ups
BWx18,4,3

Deadlift
315x2
265x7,1,1

Chin ups
BWx10,2(so tired pouring sweat at this point)

BTN Push press
135x7

Face pulls
120x12

Leg extension
15x12,5,3

Calf press
205x20,10

I was so tired at this point that I just called it a day. I didn't eat too much so that definitely was a factor.
 
CJNator, you are a super consistent hard worker. Consistency is such a huge part of this battle. You remind me of the pro athletes that quietly do their workout, day in and day out, never making a fuss and never standing out, until it is time to compete and then they show what all that effort made them (you know, Larry Bird, Tom Brady style). I wish I had your consistency.
 
HIT4ME said:
CJNator, you are a super consistent hard worker. Consistency is such a huge part of this battle. You remind me of the pro athletes that quietly do their workout, day in and day out, never making a fuss and never standing out, until it is time to compete and then they show what all that effort made them (you know, Larry Bird, Tom Brady style). I wish I had your consistency.
Click to expand...

Lol thanks bro, I honestly have never been this consistent at all. I have a couple of logs that show how inconsistent my works were and other stuff.

You can starting being consistent if you want, all I did was realize what I want to work towards. I realized I have a ton of time ahead of me so there is no need for cutting or bulking, also I just want to be big and strong. Cutting is counter productive for that, if I just lift consistently and eat however I'll get where I want to be.

Basically look at what your doing now and think about your main goal in life, does it fit in with it? Will it help you achieve your goal? We all do things to temporary satisfy ourselves but time is something we can't get back so do it accordingly. Just how I'm trying to go about my life and maybe you can implement it in your life too.
 
Day 63:

CG Bench press
135x5
185x2
215x7,1,1

Push ups
BWx20,5,3

Deadlifts
315x2
365x7

Pull ups
BWx13,3,2

BTN Push press
135x1(too tired)

Leg extensions
15x15,5,2

Calf press
205x20,3

Call it after that, way too tired.
 
Day 65:

CF Bench Press
45x15
135x3
215x7 or 9,1,1

Push ups
21,3,3

Deadlifts(back pumps don't allow me to do RP)
315x1
365x7

Chin ups
BWx13,3,2

Leg extensions
15x10,3

Calf press
135x70,15

Face pulls and ab roller

Starting to get lethargic but there isn't too my left so i don't care. Forgot about shoulders today.
 
Also I have a doc appointment for my quad tomorrow, not sure what is injured but hopefully BPC can help the healing. I'll find out tomorrow and give you guys an update, hopefully I can get to squatting again.
 
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