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The new guys getting big with Olympus Uk Sup3r 1 and 4!

Invalid Link Removed meal prepping for the next three days. 150-175g of protein daily just from the chicken
 
Today was chest day!
3-5 rep range woke up feeling good weighed in at 192 did my pwo routine took a full scoop of the esp and some nvein by nutrex
Going to point out when I add a (+) between two it's a drop set for example if I say 90x5+70x5 I mean I hit the 90s for 5 reps and dropped immediately to the 70s for 5 reps
Just pointing that out
Also today since I was going heavier and had more time before work I was taking a longer rest before my last set on each exercise (about 3 minutes) so if you see more reps on the last set that's why
Bench Warmed up 135x15 225x5 275x1
Working sets 315x3 315x2 275x4 275x6+185x6+135x7+95x10
Incline db press
90x8 90x6 90x8+55x7
Cable fly
3 sets of 6 around 50 lbs about 15-30 second rests to pick up the pace here
Db fly
50x5 50x5 50x4+30x6
Triceps
Push downs
2 warm up sets with 75 lbs slow and squeeze like 15-20 reps
245x3 200x5 200x5 155x5+110x8
Close grip press
235x5 275x2 235x4+185x5+135x3
Overhead tricep extension
90x10 90x8 90x8+70x3
Great chest and tricep day pump was there 110% I'm suppose to rest tomorrow buttttt well see if that happens
 
Also just an update on the cycle! Just got my order confirmation ;) one more bottle of each on the way just the 60 cap bottles , starting today I will be taking 330 mgs of each for the remainder of the cycle which will leave me at a 53 day cycle so 7 and 1/2 weeks to get the full benefit
 
Alpha1agreda said:
Also just an update on the cycle! Just got my order confirmation ;) one more bottle of each on the way just the 60 cap bottles , starting today I will be taking 330 mgs of each for the remainder of the cycle which will leave me at a 53 day cycle so 7 and 1/2 weeks to get the full benefit
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Sounds awesome! Good call.
 
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Ok wasn't going to post before and after pictures but f it I don't think measurements are enough to base results on . Not the best pictures . Going to try to get some better ones but honestly I hate all pictures lol I never feel they show what I see in the mirror. These are one week in and the one I'll put underneath was on the first day right before I took it I'll post a couple stages probably next will be next week and then a month in and then the end first day
 
By the way, I know you guys see that killer in the back lol had my Rottweiler laying right in front of me too I was surrounded
 
Was suppose to rest today ... That didn't happen
So I hit back/bi and I'm back to 12-15 reps for the next 4 days and instead of drop sets im doing rest pauses that's what the (+) will mean. One note my lower back was on fire at the beginning of the workout so that wasn't too much fun, I've been having that pain for a while actually has stopped me from deadlifting which is probably my favorite workout if I could I would do it every day but I haven't been able to in about 2 months but I'm going to get that checked out soon
Barbell row
Warm up 135x20 135x20
225x13 225x12 225x10 185x15+4
Behind the neck pull downs
165x12 165x12 165x12 165x9+4
Low cable rows(very slow and focused reps)
150x15 150x15 150x15+5
Reverse grip pull down
90x12 90x12 90x12+6
Barbell curls
Warmup 45x15
65x15 65x13 65x12 65x12+4
Preacher curls
50x12 50x12 50x12+4
Db curls
30x12 30x12
Cable curls (on this one I did drops)
50x15 65x12+50x4+40x4+30x6+20x6+10x10
 
Couple notes here I woke up emptied the tank and weighed in at 193 also yesterday was 192 so kind of seems it's going up too fast and I've been feeling a little heavier in the gut so I'm going to be watching that closely waist is still 34 in around so I'm not too worried might just pick up the cardio from 1 mile 3 times a week to 1.5 miles . I'm not too worried because even if I gain some water weight I'll be fine with it since the goal is to bulk and it kind of comes as a package just got to make sure the ratio is in favor for muscle plus my diet is very clean and has been on point with clean food and macros , also got the epi coming so I plan on adding that the last month so that should help keep it lean
 
Shoulder day ! For some reason this is the second time this week I felt a rage going into the gym , and again it was on shoulder day I can't say it's specifically the andros but if it is , I like it. So rep range was 12-15 and rest pauses
End of last year I was struggling to get the 80lb dbs up for 1 on shoulder presses and the 70s for nothing more then 3-4 today I hit a new pr so it felt really good , I'm doing something right.
Seated db Shoulder press
Warmup 55x10 55x10
70x12(new pr) 70x11 70x9 70x8 65x12
Upright row barbell
Warm up45x15
95x12 95x12 95x12+3
Bent over lateral raise I do these with my chest on the incline bench feel a better squeeze
20x12 20x12 20x12 20x12+4
Cable lateral raise
40x12 40x12 40x12+8
 
I wasn't done pressed send my accident haha
Shoulder press machine (5second down reps)
50x12 50x12 65x12+8
Shrugs
Warmup 135x15x2
275x12 275x12 275x12 275x12+8
Straight arm Dips body weight
8 12 12
Db shrugs
90x12x3
Cardio was 1 mile treadmill 10 minutes 2.5 miles bike 10 minutes it felt good today
 
I dont think Ive ever trained for the last 3 or so years without implementing rest-pause in some form. I much prefer it to straight sets, even with squats.
 
NewAgeMayan said:
I dont think Ive ever trained for the last 3 or so years without implementing rest-pause in some form. I much prefer it to straight sets, even with squats.
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Definitely it's a must I try to always follow a program but if it dosnt have anything in there I ether add pause sets for higher reps drop sets for lower reps or super sets , the intensity and increased heart rate is a natural high to me haha my favorite is on the tbar rows anywhere from at least 6 plates and dropping one at a time makes me feel like I'm bout to have a heart attack but an accomplished feeling at the same time
 
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Decided you guys deserve a little topless action, flexing without flexing going on but felt good as you can see the gut needs a little bit of work but like I said I'm cool with a little bit of extra gut yet at the same time hope at the end of the cycle the epi helps lean out a little too
 
Alpha1agreda said:
Definitely it's a must I try to always follow a program but if it dosnt have anything in there I ether add pause sets for higher reps drop sets for lower reps or super sets , the intensity and increased heart rate is a natural high to me haha my favorite is on the tbar rows anywhere from at least 6 plates and dropping one at a time makes me feel like I'm bout to have a heart attack but an accomplished feeling at the same time
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I know exactly what you mean lol, during the set and especially towards the end you can feel like dying (even nauseous sometimes!) BUT once the burn and lactic acid begins to clear away man oh man what a high, best feeling ever.
 
NewAgeMayan said:
I know exactly what you mean lol, during the set and especially towards the end you can feel like dying (even nauseous sometimes!) BUT once the burn and lactic acid begins to clear away man oh man what a high, best feeling ever.
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I actually puked one time after putting 22 plates total on the leg press and dropping 2-4 at a time down to 2 plates it was crazy I was damn near crying sat there for a little after and ran to puke haha, idk if you saw that bicep finisher I do , 2-3 sets of 90-120 seconds of switching off between barbell curls and db curls I grab the 50lb bar and 25 lb db and just switch off whenever I can't do one more, I usually start 15 slow concentrated reps and the last sets I'm switching after 2-3 reps, sometimes I'll even have to drop the weight to get it done but the pump after is ridiculous I swear I walk in with 16s leave with 17s you gotta give it a try hell even use a tape measure before and after haha
 
Alpha1agreda said:
I actually puked one time after putting 22 plates total on the leg press and dropping 2-4 at a time down to 2 plates it was crazy I was damn near crying sat there for a little after and ran to puke haha, idk if you saw that bicep finisher I do , 2-3 sets of 90-120 seconds of switching off between barbell curls and db curls I grab the 50lb bar and 25 lb db and just switch off whenever I can't do one more, I usually start 15 slow concentrated reps and the last sets I'm switching after 2-3 reps, sometimes I'll even have to drop the weight to get it done but the pump after is ridiculous I swear I walk in with 16s leave with 17s you gotta give it a try hell even use a tape measure before and after haha
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Love that bicep finisher man! F'in brutal lol
 
Bro I feel you on the lower back pain. Deadlifts are my favorite lift but all my lower back issues prevent me from doing them now. Which sucks. I mean, when you deadlift you just feel like a ****ing man! You know what I mean? Lol
 
Alpha1agreda said:
I actually puked one time after putting 22 plates total on the leg press and dropping 2-4 at a time down to 2 plates it was crazy I was damn near crying sat there for a little after and ran to puke haha, idk if you saw that bicep finisher I do , 2-3 sets of 90-120 seconds of switching off between barbell curls and db curls I grab the 50lb bar and 25 lb db and just switch off whenever I can't do one more, I usually start 15 slow concentrated reps and the last sets I'm switching after 2-3 reps, sometimes I'll even have to drop the weight to get it done but the pump after is ridiculous I swear I walk in with 16s leave with 17s you gotta give it a try hell even use a tape measure before and after haha
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Glad to see someone else that pushes in the gym I'll make myself puke a couple times a month but then i go full retard. Most call it quits when the first bead of sweat drops.
 
NewAgeMayan said:
I know exactly what you mean lol, during the set and especially towards the end you can feel like dying (even nauseous sometimes!) BUT once the burn and lactic acid begins to clear away man oh man what a high, best feeling ever.
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That's what i was telling a guy nothing like a good puke after a crazy leg day you feel like a million bucks, but i just get that your f ucked look.
 
deepseajs said:
Bro I feel you on the lower back pain. Deadlifts are my favorite lift but all my lower back issues prevent me from doing them now. Which sucks. I mean, when you deadlift you just feel like a ****ing man! You know what I mean? Lol
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that exercise is so easy to cheat on- conscientiously and subconsciously- imho the sciatic never is over stressed because your (well not you specifically) trying to compensate. all your thinking about is just pulling the wgt to make it happen.

i honestly believe this is one exercise that if you use the "mind to muscle connection" the injuries will be reduced. I have to do about 25- 30 reps (5-6 a piece and stopping with light wgt) just to get my mind focused on the form. Back issues myself so i completely understand.

shoulder and back always seem to become issues after we break that proverbial wall. this is a set back with a double blow- psychologically and physically.
 
One thing that you guys can try is set up do a strict rep then open your hands, regrab the bar another rep open regrab it will give you time to think exactly what you focussing on. Try it with light weight you'll see what I mean
 
Alpha1agreda said:
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Decided you guys deserve a little topless action, flexing without flexing going on but felt good as you can see the gut needs a little bit of work but like I said I'm cool with a little bit of extra gut yet at the same time hope at the end of the cycle the epi helps lean out a little too
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actually what will really help,

stuff that pill in a dunkin donut boston cream donut and eat it in 3 bites. You need to do that everytime you take your stuff. something about the chocolate and cream filling helps to burn lmao the fat
 
smith_69 said:
actually what will really help,

stuff that pill in a dunkin donut boston cream donut and eat it in 3 bites. You need to do that everytime you take your stuff. something about the chocolate and cream filling helps to burn lmao the fat
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I feel like there's some logic behind that, the fat in the chocolate and the carbs in the donut must be jump starting the dhea this must be why I haven't felt it yet , thanks !
 
WAF said:
One thing that you guys can try is set up do a strict rep then open your hands, regrab the bar another rep open regrab it will give you time to think exactly what you focussing on. Try it with light weight you'll see what I mean
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I will give it a shot I've been dying to start deadlifting again even if it's light weight , I think it has more to do with my job thou I sit down most of the day and even thou I try there's nowhere to walk and standing up all day makes it worse
 
deepseajs said:
Bro I feel you on the lower back pain. Deadlifts are my favorite lift but all my lower back issues prevent me from doing them now. Which sucks. I mean, when you deadlift you just feel like a ****ing man! You know what I mean? Lol
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Hell yeah I know what you mean man the first time I pulled 405 I felt like the effing man bro actually yelled in the middle of the gym and everyone was watching cuz my boy made a big deal like I was just gunna get hurt , that Rush is something I wouldn't mind reproducing haha
 
Alpha1agreda said:
I feel like there's some logic behind that, the fat in the chocolate and the carbs in the donut must be jump starting the dhea this must be why I haven't felt it yet , thanks !
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lol
 
Look what just came in the mail everybody ! Another bottle of each and a free epi to go with it ;) now it can officially be called an EPIC stack haha , any recommendations on how to add it in ? I was thinking just the last 3 weeks start at 2 a day for a week and then 3 a day for the last 2 weeks

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Threw in an extra arm day today , the program I'm in dosnt have one specific day just for arms so I threw it in just had some fun with it and man was the gym mirror making sweet love to me today idk if it's starting to kick in or what because I wasn't expecting it to do anything until at very least 3 weeks but man was I feeling good today and even yesterday got a great pump and everything is feeling denser felt like I had weights on my arms today
Everything was super sets didn't really go till failure just focused on good clean slow reps the whole time
Incline close grip press/barbell curl
185x12/85x12 x4sets
Seated db curls/overhead tricep extension
30x12/65x12 x4sets
One arm push down/one arm high cable curls
40x15/40x15 x4sets
Two arm push down/two arm high cable curls
225x6/65x15 x3 sets
One arm preacher curls / kickbacks
30x12/30x12 x2 sets
Then hit some slow dips and my bicep finisher
I do believe it's possible that it's kicking in maybe because it's my first cycle but regardless I'm dying to see what it does around weeks 5-6
 
those are all fakes the mountains are different on those bottles. you should give those to me and WAF so we can properly dispose of those.

:lmao:
 
smith_69 said:
those are all fakes the mountains are different on those bottles. you should give those to me and WAF so we can properly dispose of those.

:lmao:
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Lmao thanks man just as long as u send me back the real ones I think the real ones say elite too these don't
 
Something Completely unrelated to anything on the forums butttttt I feel very important ,

Tonight starts the new season of game of thrones if u don't already plan on watching it , you should, one of the few tv shows I actually watch

That is all.
 
Alpha1agreda said:
Something Completely unrelated to anything on the forums butttttt I feel very important ,

Tonight starts the new season of game of thrones if u don't already plan on watching it , you should, one of the few tv shows I actually watch

That is all.
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I normally won't stay up to watch a show, but I am for this! Going to be spoilers everywhere tomorrow lol
 
Alpha1agreda said:
Lmao thanks man just as long as u send me back the real ones I think the real ones say elite too these don't
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[video=youtube;pe_bkijv6f0]https://www.youtube.com/watch?v=pe_bkijv6f0[/video]
 
Alpha1agreda said:
Something Completely unrelated to anything on the forums butttttt I feel very important ,

Tonight starts the new season of game of thrones if u don't already plan on watching it , you should, one of the few tv shows I actually watch

That is all.
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i try to not watch and wait till 4-5 shows are done so i can watch them in a row- needless to say that hasnt happen yet lol
 
smith_69 said:
i try to not watch and wait till 4-5 shows are done so i can watch them in a row- needless to say that hasnt happen yet lol
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I've tried that never happens when I try but when school starts going I don't even have time to watch so I record anything I am watching and just spend my day off from work catching up sometimes 2-3 episodes per show helps me waste the day after the gym haha
deepseajs said:
I normally won't stay up to watch a show, but I am for this! Going to be spoilers everywhere tomorrow lol
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Definitely I gotta be up at 4 am but not missing this leg day will just have to suffer a little haha I'll just go twice as hard the second leg day of the week
 
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Last meal of the day today guys and all i got to say is sometimes my mom does love me , haha she got filet mignon for the house so I switched my 10 oz of chicken for 6 of filet and 4 of chicken and my 10 g of carbs for the yellow thing you see which is just straight mashed corn and then boiled normally it's just a cup of veggies but this was here and I can't pass it up
 
Invalid Link Removed had to show off the savage I am and show everyone the temperature is kept BLEEDING in the words of Jason Huh I'll need a maxi pad as a napkin
 
Alpha1agreda said:
Invalid Link Removed had to show off the savage I am and show everyone the temperature is kept BLEEDING in the words of Jason Huh I'll need a maxi pad as a napkin
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Haha I'm going to use that line, "maxi pad as a napkin"
The only way to eat a good cut of beef!
 
Leg day on a Monday ladies and germs
Woke up easy felt good going into the gym and decided I wasn't going to worry at all about weight today and just perfect reps perfect form and make sure to get the most of the 12-15 rep range, pause sets plan for today.
Started with the squat
45x15 135x15 as warmups
185x12 185x12 185x12 185x12+4
Front squats (I hate these)
95x12 95x12 95x8+2
Leg press (machine)
190x12 190x12 and at this point I got tired of the low weight and decided j wanted to put something up that would make me yell "yup yupp" in the middle of a rep as motivation so I put 350 for 8 and pause set for 4
Leg curls
105x15 105x15 105x13+5
Leg extension
130x12 130x12 130x12+5
Went right into cardio mile 10 minutes my stamina seems to be getting worse could ether be the extra weight, yesterday's cheat meal or the fact that I hit legs first but hoping it dosnt get too bad will make sure to keep cardio on point at all times.
Couple notes, weighed in this morning after emptying my stomach at 194.2 that's 6 pounds in 2 weeks like I said before might be a little "bad" weight but it's ok I'm going to try doubling the cardio this week and if that dosnt work then I'll cut out some carbs. However it also has to be some good weight I know it's still early but I've noticed people at my gym giving me that double take like "did he get bigger over night" and I've also been told I'm looking bigger and when I walked in the room yesterday after the gym my girlfriend/wife pretty much hit me with one of those "look at dem legzzzz" looks lol she then called me fat for the remainder of the day but that's how she sees every bulk lol so we'll see at the end of this week if I might have to cut some carbs. Also just to note not having any libido issues the drive is there for sure
 
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Back to back everybody , I had to do it nothing better then a good steak, can't be scared of the red meats when bulking anyways
 
Alpha1agreda said:
Leg day on a Monday ladies and germs
Woke up easy felt good going into the gym and decided I wasn't going to worry at all about weight today and just perfect reps perfect form and make sure to get the most of the 12-15 rep range, pause sets plan for today.
Started with the squat
45x15 135x15 as warmups
185x12 185x12 185x12 185x12+4
Front squats (I hate these)
95x12 95x12 95x8+2
Leg press (machine)
190x12 190x12 and at this point I got tired of the low weight and decided j wanted to put something up that would make me yell "yup yupp" in the middle of a rep as motivation so I put 350 for 8 and pause set for 4
Leg curls
105x15 105x15 105x13+5
Leg extension
130x12 130x12 130x12+5
Went right into cardio mile 10 minutes my stamina seems to be getting worse could ether be the extra weight, yesterday's cheat meal or the fact that I hit legs first but hoping it dosnt get too bad will make sure to keep cardio on point at all times.
Couple notes, weighed in this morning after emptying my stomach at 194.2 that's 6 pounds in 2 weeks like I said before might be a little "bad" weight but it's ok I'm going to try doubling the cardio this week and if that dosnt work then I'll cut out some carbs. However it also has to be some good weight I know it's still early but I've noticed people at my gym giving me that double take like "did he get bigger over night" and I've also been told I'm looking bigger and when I walked in the room yesterday after the gym my girlfriend/wife pretty much hit me with one of those "look at dem legzzzz" looks lol she then called me fat for the remainder of the day but that's how she sees every bulk lol so we'll see at the end of this week if I might have to cut some carbs. Also just to note not having any libido issues the drive is there for sure
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very nice bro- doing good
 
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