Starting Over

Max Effort Strength

Bench Press
45 x 12
135 x 5
135 x 5
185 x 3
205 x 3
225 x 2
245 x 1
265 x 1
280 x Got stuck coming up

Squat

45 x 15
135 x 5
135 x 5
225 x 3
275 x 3
315 x 1
335 x 1
225 x 6

Deadlift

135 x 5
225 x 5
315 x 1
365 x Fail, ugh
350 x 1
315 x 1

DB Military Press
35 x 10
50 x 6
60 x 4
60 x 4

Weighted Pull Ups Super Set with Dips
 BW 3 sets of 5
+ 25lb Plate 2 sets of 3-5

That was it. I was kind of disappointed on the deadlift. The deload really dropped it for some reason, but it will be back up by next Friday, so it's all good
Weight today: 188lb

Diet

#1: 4 Eggs, Whole Wheat with peanutbutter and a banana; superpump250
#2: Sizeon and whey with cytocarb II
#3: 9oz chicken breast, baby spinach, whole sweet potato

got a few meals to go yet.

Good to know you take a peek, lol.

Yah, I'm pretty tired. I couldn't do dips BW for a while, but I moved up to a 45lb plate. I just had to use 25lb today because I super setted dips and pull ups.

I suppose I could update the diet.



#1: 4 Eggs, Whole Wheat with peanutbutter and a banana; superpump250
#2: Sizeon and whey with cytocarb II
#3: 9oz chicken breast, baby spinach, whole sweet potato
#4: Large toasted turkey sandwich, whole wheat, vegetables, grapes.
#5: Large ham and cheese sand wich and a burger.. whoops :)
#6: Snacked on lots of random stuff and almonds as I type.

Pretty good day

ate a lot of food today and yesterday.. pretttttttty bloated.

weighed in at 191lb. still at around 13% BF, so it's good.

did some pad work, heavy bag kicks, and forms yesterday. high volume tomorrow. pretty stoked.

Are you following the conjugate method? I ask because of the ME day?

Does your routine include a DE and a RE day too?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I don't do dynamic sets.. I am assuming RE is recovery? I do recovery on wednesday. I am following the texas method with extra volume on monday and max outs on fridays. It's working.

DE = Dynamic Effort

RE = Repetition Effort (high reps)

ME = Max Effort

Parts of the conjugate method.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

garbage workout today. I couldn't lift for anything. I think work wore me out. It was brutal.

bench
135 x 5
185 x 4
205 x 4 struggled.. i duno why
DBs
60 x 8
70 x 6

squat
135 x 5
185 x 5
225 x 5 struggled here too

db military press
45 x 8
60 x 6
rear delt flye
40 x 8

dips
3 x 6

pull ups
3 x 6

ez bar row
105 x 8
155 x 8
205 x 6

that was pretty much it in a nutshell. i need to quit my job, really.

It's the first of the month. People with their government checks come get their narcotics and complain because it takes more than 5 minutes.

What's your job, again?

I wanted to help people also until now. I am going to be a teacher. 31 is still a young bird.

Okay. Bye lol

Today I did some moderately heavy front squats and some moderate overhead presses. Everything else was light weight and just recovery.

Then I did about 10 minutes of stationary bike at 142 BPM heart rate.

I am going to go ahead and cut for summer. Plus, having extra fat doesn't help in taekwondo classes, so I gotta get lean and in really good cardio shape.

I know work may tire you out and it effects workouts badly, I have this problem to a greater extent unforunately. I work silly hours, 10 pm to 10 am , get home at about 10:30 am usually relying on coffee all night so I don't fall asleep at the wheel and am back up at half 3 in the afternoon to hit the gym. A case of making the best of the worst unfortunately

''If one is after quick results one never learns an art.''

Erich Fromm

12 hours shifts are definitely BS. I like ginseng, you tried it for energy?

Anywho, did some morning cardio jogged/walked a mile at the track. I'm taking lipo 6 right now. Suprisingly, it works and it doesn't give me the jitters. I think I have dropped all of my water weight so I am sitting at about 185 give or take. I look like I have a neck for once. =]

I have tae kwon do class tonight and I gotta go to hell.. work pretty soon.

So we did free spar with weapons tonight and weapon/non weapon take down and defense. I got stuck with an experienced brown belt, so I got the **** knocked out of me quite a bit, but I did put up a hell of a fight.

Definitely exhausted. Strength tomorrow morning and some heavy bag power tomorrow night.

today was good except i pussed out on bench because i didn't have a spotter.

OH press

95 x 5
115 x 5
135 x 3
145 x 3

Front squat
135 x 5
185 x 3
205 x 2
225 x 1 PR

bench press

135 x 5
185 x 3
225 x 1
225 x fail; went to dumbells and i got 70 x 3; 80 x 3; 90 x fail

deadlift
225 x 3
315 x 2
365 x 1

chins and dips super sets
BW 2 x 5
+10 1 x 5
+20 1 x 5
+30 1 x 3
+40 1 x 3

did some stationary bike for 10 minutes and stretched. its good to see my deadlift going back up after the time off.

For sure going to carb up tomorrow hardcore and then low carb for about 4 days before another huge carb up. I started the carb up semi tonight with a cheat pizza meal and my muscles are majorly pumped baaaad.

How did your pct go by the way? I'm on the nolvadex for the next 4 weeks

''If one is after quick results one never learns an art.''

Erich Fromm

PCT was a breeze except the acne. This tren/epi stack is something else, holy wow.

You've started it? What pct you running for it then

''If one is after quick results one never learns an art.''

Erich Fromm

Always wanted to try trenadrol actually but went straight to the illegals lol

''If one is after quick results one never learns an art.''

Erich Fromm

I'm using tamox again and novedexxt as my AI. it worked good last time for just the epi. Lots of support suplements and I am taking a long time off after this cycle.

Didn't post up last night but here's what I did

DB Bench Press

60 x 8
70 x 5
70 x 5
80 x 5 no spot PR

Front Squat

135 x 5
135 x 5
185 x 5
185 x 5

Cable Row

150 x 5
180 x 5
210 x 5
210 x 5

Standing OH Press

95 x 5
115 x 5
135 x 5
135 x 5 PR if I do recall correctly

Pull Ups and Dips super setted

4 sets of 5-8 reps

Did a little bit o stationary bike. got up early this morning and put in a mile in about 15 minutes. Keto is really working. I am getting leaner, stronger, and energized all day. I am now a believer. Besides, nothing like pork rinds and beef jerky and eggs and cheese and butter. Good times.

What brand of Trenadrol are you on incidently?

''If one is after quick results one never learns an art.''

Erich Fromm

thats a rather good question. I just looked up the cheapest place to buy trenadrol rather than tren xtreme or whatever. I can't remember the company name and it isn't on the bottle.

Get a load of this though.. On Havoc, my body responded to 40mg. On epistane, my body is responding to 60mg. I didn't respond to 40mg of epistane, but I did with Havoc. Same ingredient, but different effects. Very weird huh?

40 mgs of Epistane, you way as well give your money to charity as far as I'm concerned. I'm too tight to buy another bottle and do 60.

''If one is after quick results one never learns an art.''

Erich Fromm

60 seems to be working. I haven't updated a workout recently because they have all kind of sucked from the lack of carbs.. 90mg of tren.

I am at 182lb and 11% right now though, so it's helping the cut..

Yesterday was Tae Kwon Do class and we did a lot of jiu jitsu. Actually we did 3 minute rounds of free spar and rotations. By round 5 I couldn't even breathe. My cardio is hard, but 5 rounds is something else. I got some good slams in but I also got arm barred =]

anyway. this morning I lifted and didn't really get anything special done because of a late night last night and no spotter so I couldn't go that heavy, but whateva.

I do drop weight like crazy, but a lot is water because I sweat insanely in tkd class. I get in ketosis in about a day. I don't even count macros. Just eat a lot of eggs, cheese, bacon, tuna, mayonnaise, etc. it will get there, but even if it don't, the low carb will burn fat off efficiently anyhow.

Pretty good gym day today. Took in about 1700-1900 calories and around 30g of carbs exactly.

this morning I got up and went to knock out a mile in about 20 minutes (walked slow; cramping from epistane)

Gym time looked like this

DB Bench
70 x 6
70 x 6
80 x 6

Pull Ups and Dips super set
4 x 6-10

Rack Pulls
225 x 5
315 x 3
365 x 2
385 x 1
405 x 1

I held all these for about 3-5 seconds locked out to help strengthen my grip and lockout.

Clean into OH Press
135 x 4
135 x 4

Clean
155 x 1
175 x 1
195 x Almost, lol. Little tired on that one.

I will be heavy ass squatting on wednesday and Friday really heavy benching and deadlifts. I just felt like an assistance day today cause keto has got me feeling oh so wonderful coming off the weekend.

PWO Cardio

Stationary bike at 132-135 BPM for 15 minutes. I'm getting leaner and stronger thanks to my friend epistane.  I am 183lb and according to my calipers 10-11% BF. I will post pics when I hit about 6% BF.

I can't wait to run Epistane!

What type of strength gains have you noticed?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Honestly Epistane is weak, personally I didn't really notice much on it. You need to run it around 60 mgs in my opinion.

''If one is after quick results one never learns an art.''

Erich Fromm

You wouldn't want to start out on something harsh.

Epistane is suppose to block estrogen and has been known to reduce gynecomastia from my understanding.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant