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Mondtster's transformation with PHs and SARMS.

themondtster

themondtster

New member
Ok here it is. Wasn't going to log this because Im random at times with workout because of shift work, but it will help me stick with. Plus I entered BB.com transformation contest for 10Gs, which I prob wont win but its motivation.

Layout of supps and ex. with the help og Dylan G.

Week1-6 Helladrol 75/100/100/100/100/100
Week1-6 Katanadrol 350/400/400/400/400/450
Week1-6 Forged liver support
Week4-8 Forma Stanzol 5pumps AM/PM
Week7-10 Forged Post Cycle, Unleashed,N2slin,Osta, GW50
Week11-14 Osta,S4,N2slin,DAA
Week15-18....was gonna repeat 11-14 per Dylan but dont have the supplies for. If everything goes well Ill restock in time.

On top of all this I have cortisal control sups, many vitamins, other liver and detox sups, WheyToBuildMuscle protein, Glutamine, Creatine(powder and chews), BCAA(powder and chews), EFAs and CLAs.

Workout Schedule will be 3 week cycles. Strength and then Volume(reading a bunch of Coach Poliquin and this is what I came up with). Weilders 5/3/1 modified a bit for three and then a GVT for three.

From My Droid MoFo!
 
So here is the first week. Been trying to do extra cardio here and there. Also adding things like abs and arms when I have time. Like I said shift work wears on me at times along with my new lil girl and balancing life. Also cutting cals has left me feeling a lil week because Im border line maintenance trying to cut. Keeping protien high and diet clean.


Day1.
Standing MP: WU*10 3*5(95*5,110*5,125*5)
Incline DB Press: 45*8,50*6,55*4,60*F(8)
Upright Row: 70*5 last rep 5sec hold 80#(5*5)
Side delt raises: 25#(5*5)
Treadmill: 7 incline, modrate speed, 8min

Day2.
Deadlifts: (wu)135#*8,185#*3,225#*2 (work)245#*5,280#*5,320#*3(form got real sloppy and caused a slight cramp in back so stopped)
6" def. Sumo dead: 225# 5*3
6" def. Stiff leg dead: 205# 3*5
Bent over row: 135#*3 155# 4*3
WG Latpulldown: 120#*3 140# 4*3 160# 3*3
1mile track: (run3/4 walk 1/4)*3

Day3:off(lots of walking and stairs at work)

Day4
BB bench press:WU*8 155*5,175*5,185*5
Incline press:135# 3*5
Decline press:185# 3*5
Close grip:95# *10, 115#3*5
rope tri pushdown: 100#3*5
15min moderate cardio

Day5.
Squat: Wu135ATG*8, 185*5,225*5,255*4 (shakeycouldntget5th)
SquatATG: 185# 3*3
Goodmorning: 135# 4*5
Lying leg curl: 100# *10,*8,*8
10min moderate cardio

Day6
BB shrugs:225# 5*5, 295*5
Upright Row:100# 5*5
Face Pulls: 40#*5 60#*5 80#*5 100#2*5
Chinups/dips S.S.: bw 5/10,5/10,5/10
Hammer curls dropset: (35#,30#,25#)*2
Thick bar curl:50# 3*F(8,6,6)
Closegrip bench: 3*F(14,12,10)

Day7
treadmill: 10min7inc.3speed
DeclineSitUp w/PlatePullover: 25#4*10
CableTwist_Left2Right_Right2Left: 50#*10,40#2*10
HangingLegRaises: 2*8
CableCrunches: 100#*20, 120#*12, 140#*10
CrossRamp: 4min@20ramp,2min@1ramp,4min@20ramp at moderate speed

Week2
Day1
MP: wu 105*3,115*3,130*2(failedOn3rd),95 3*3
Incline DB press: 50*8,55,*6,60*4,65*F(8)
Upright Row: 110 5*5
Side delt raise: 25# 5*5
CloseGripBench: 115# 3*5
Dips: BW 3*10
CrossRamp: (3min@20ramp,2min@1ramp)*2 at moderate speed

From My Droid MoFo!
 
Day3
Deadlift:(WU)135*8,225*4,245*2 (work)265#*3,300#*3,325#*3
6" def. Sumo Deadlift: 255# 3*3
6" def. Stiffleg Dead: 225# 3*5
Bent over Row: 155# 3*5
WG latpulldown: 140# 3*5
NG pulldown: 120#*5 160#2*5

Deficit stifflegs are really killer....wears me out more than anything else. Everything going good so far. Diet and rest ok. Main focuse needs to be to increase cardio. Maybe a couple 30 min sessions in addition to 10min to 15min after weightlifting sessions.
From My Droid MoFo!
 
Day4: Off

Day5
BB bench press: 135 x10, 165x3, 185x3, 205x3, 135x8
Incline BB press: 155 5x5
Close Grip Bench: 135 5x5
Weighted Dips: 25lb 3x8

Looking leaner, muscle looking harder especially in AM. Creatine has me retaining water some in afternoon but will drop it last couple weeks. Think its throwing my caliper reading off some....plus I'm not the best at using the damn things. But yeah same BF% so far.

This is my long week at work so fewer workouts.

from my Transformer Prime
 
Day6: Off

Day7
Squats: WU135*10ATG,185*4ATG 210*3,235*3,260*3,225#BrnOut(6) 185#BrnOut(10)

Goodmorning: 135# 3*5

Lying leg curl: 100# 3*8

A1.Kneeling Cable crunches: 140#3*10
A2. 2"def. Seated calveRaise: 3*F(17,16,20)

B1.Decline situp W/plate pullover: 25#3*10
B2. 2" Def. Standing calve raise:HckSqtMch360# 3*F(12,12,13)
From My Droid MoFo!
 
I will post some beginning pics soon. Have to get them off the other comp and edit so you cant see who I is!:-)

from my Transformer Prime
 
I am subbed brother! Nice layout by D, and looking forward to your progress...are you going to post pics? Running Osta & S-4 myself right now Bridge, Anabeta, need2slin, Gear (just about out :() and other support supplements. Keep it up bro!

Sent from my DROID BIONIC using EliteFitness
 
Sorry,where are my manners.

Age: 31
Height: 5'10"
Weight: 173(starting weight, about 3lbs prob water)
BF: 15- 17(starting % prob not true due to creatine bloat)
Goal: To drop the BF and maintain weight which ill prob add about 5+ lbs of muscle.

Have starting pics but I looked bloated with a higher bf%. I entered a transformation contest so I carbed up and loaded the hell out of some creatine to get a worse starting look....kinda cheating but oh well. Ill post them later. Also just to let everyone know I follow a strict workout plan as far as weights but rest days and cardio are random due to shift work.....sometimes I just need rest from the long days and nights.


Thanks for Subbing!


from my Transformer Prime
 
Week3
Day1
MorningFastedCardio:
AMT 2Min_2Res.,2Min_3Res.,2Min_4Res. For 6 rounds(32min/400+cals)

NightWeightLifting.
StandingMP: 45#*10,95#*5,110#*5,125#*3, 135#*1,115#*4(f),95*10(f)
InclineDB: 50#*8,55#*6,60#*4
UprightRow: 100# 5*5
Side delt raise: 25# 3*5
Alt Front Raise: 30# 3*5
Treadmill: incline7 spd3 10min

Good day, cardio felt great, weights were good. Fluctuating between 163(morning) and165.5(night). I drink prob a gallon plus a day of water. This is my short week at work(2nights) so ill be in the gym prob 6 days this week.
 
Week3
Day2
MorningFastedCardio:
CrossRamp- 1Ramp1res2min,10Ramp2Res. 2min, 20Ramp3Res.2min For 2Rnds.(12min)
Treamill- incline7spd3 (10min). Bike- 2min.Lvl10,2min.Lvl5 for 4 rounds(16min). RowMachine-1200mtrs

NightWeightLifting:
Deadlift: WU135*10, wu225*3,wu245*3,285*5,320*3,365*1
6"Def. SumoLift-245# 2*5
6"Def. StiffLegDead-225# 2*5
BentOverRow-155# 3*5
WG LatPullDown- 140 3*5
UH NG LatPullDown-140 3*5
LegCurls- 80 2*10

Form got sloppy on stiff legs and sumo so cut both a set short and did some leg curls instead. All in all good workout.
 
themondtster said:
Week3
Day2
MorningFastedCardio:
CrossRamp- 1Ramp1res2min,10Ramp2Res. 2min, 20Ramp3Res.2min For 2Rnds.(12min)
Treamill- incline7spd3 (10min). Bike- 2min.Lvl10,2min.Lvl5 for 4 rounds(16min). RowMachine-1200mtrs

NightWeightLifting:
Deadlift: WU135*10, wu225*3,wu245*3,285*5,320*3,365*1
6"Def. SumoLift-245# 2*5
6"Def. StiffLegDead-225# 2*5
BentOverRow-155# 3*5
WG LatPullDown- 140 3*5
UH NG LatPullDown-140 3*5
LegCurls- 80 2*10

Form got sloppy on stiff legs and sumo so cut both a set short and did some leg curls instead. All in all good workout.
Click to expand...

Nice! Keep it up, good for you to recognize your form starting to.suffer, that is when most will still power through it and risk injury...or just have bad form...kudos!

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Nice! Keep it up, good for you to recognize your form starting to.suffer, that is when most will still power through it and risk injury...or just have bad form...kudos!

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Yeah. I surely don't mind dropping the weight or subbing if form fails. I already push myself enough as it is don't need an injury.

Sent from my PG86100 using EliteFitness
 
Week3
Day3....off from heavy lifting.

MorningFastedCardio- AMT Res.2,4,6,8,10...2MIN each for two rounds(20min) Res2 for 10min.
Treadmill- incline7 speed3 10min.

EarlyAfterNoon: LightWorkOut
DB+HammerCurls-25*14,30*10,35*7

DeclineSitup.w/platePullover-45# 3*10

2"Def.SeatedCalveRaises- 2/45#plts *28,*22,*22

ThickBarCurl-60#3*10(CheatedTheLast
TwoRepsOnGettingThemUp).

KneelingCableCruches- 140#*14,150#*12,160#*10,170#*10

2"Def.StandingCalveRaises- HackSqtMch360#*18,450#*12,540#*10

InclineSeatedAltDBCurl- 30*10,35*5,35*6

Working nights so kept it light and easy.
 
Week3
Day4
BBbenchPress: 45*16,135*8,155*5,175*5,195*3,215*1,225*1
InclineBBpress: 135# 3*5
RevereGripBBbench: 95#*10,135 2*5
CloseGripBench: 135# 3*5

Tried reverse grip bench today and liked it a lot. Setting up takes some getting used to.

No Cardio today. Had about 5 good hours of sleep. Last night of work tonight so ill hit the Cardio up the rest of weekend. Weighing in at 161.5 in morning with close to 12%-14% BF. Pretty good considering how I blew up on the beginning of this and was reading between 17%-18%...which I figured was a lot of water weight. Should be in 10%-8% range by end of this hopefully if I keep it up.
 
Day5
EarlyAfternoonCardio:
CrossRamp- ramp/res. 5/2,10/3,15/4,20/4 for 2min each, 4 rounds,32min total.
Treadmill- incline4. Interval spd 3 for 1min,spd 6 for 1min for 12min total.

NightWeights
Squats-(WU)135atg*8,185atg*5,205atg*3
(work)225*5,255*3,285*1(kindaCrappy),135*F(20)
Goodmorning-135 3*5
LyingLegCurls- 100 3*8

20 rep squat was killer. Should have some pics ready tomorrow. Bout to get some rest...Cardio and random stuff rest of weekend just keeping it light. GVT starts Monday.
 
Last edited:
Day6.
LateMorning:
A1. TrapBarShrug-Bar+ 180#3*10
A2. EzBarCurl- 60# 3*10
B1. UprightRows- 100# 3*8
B2. DB HammerCurls- 25# 3*8
C1. FacePulls-100#*10,110#*10,120#*10
C2.OneArmCableCurl -30#*8,40#*7,50#*5
Cardio: eliptical res. 2/4/6/8/10...2min each for 2 rounds(20min)

EveningWorkOut:
A1.KneelingCableCrunches:140*12,160*10,170*8
A2. RopeTriPushdown- 100*10,110*10,120*8
B1. LegRaises-14,14,14
B2. BwDips-14,10,12
C1.DeclineWeightedSitUp -60#*5,50#*8,40#*10
C2.DeclineSkullCrushers -60#*5,50*8,40#*10
Cardio: 20min on AMT at various resistants. HeartRate 155-175.
 
Week4
Day1. Off....bruised my Sammy back some how and it was a bit tender so rested my but.

Day2.GVT
A1. InclineDBbench10*10- 40#*10,10,10,10,10,10,10,10,10,10
A2. OneArmDBrow10*10- 40#*10,10,10,10,10,10,10,10,10,10
B1. DBflys- 35# 3*10
B2. BentOverDBflys- 25# 3*8
C1. BBskullcrusher- 50# 3*10
C2. BBcurl-50# 3*10
Cardio: elliptical 20min Various Res. HrtRt. 130-170.

Was a little light on the DB press. Wanted to use the 45# but it was the busy hour so I used what I could. Still got a good burn, but could have been better. Got timing down though and used slow reps to keep TUT up.
 
Week4
Day3
LateMorning:
A1. Squat10*10- 145#*10,10,10,10,10,10,10,10,10,10
A2. Goodmorning10*10- 95#*10,10,10,10,10,8,10,10,10,10

Afternoon:
A1. BB shrugs- 225# 3*10
B1. HackSquat- 270# 3*10
C1. DBshrugs- 70# 3*10
C2. SeatedCalve Raise- 90# 3*10
D1. UprightRow- 90# 3*10
D2. 2" Def.StandingCalve Raise- 360# 3*10

Didn't get around to Cardio today, so ill do extra tomorrow. Tagging along with the fiance for her training today so split the workout.

Was a little light on the GVT today again, ten pounds more would have done it. Got a good burn and had the wobbly legs but couldn't get the failure on the last couple sets like you're supposed to.

162# 13%
 
Week4
Day4...off(Cardio only)

LateMorning:
AMT- 25min @ various resistance. Maxed out machine several times. HrtRt. 140-180.

Night:
AMT- same as earlier
Treadmill- incline 5. Cycled speed between 3 and 7 several times for 10min....got heart really pumping.
 
Week4
Day5
Morning: fasted Cardio
Treadmill: sprints on incline 5, spd3-spd7 for 15min.
Bike: 10min. Cycled resistance every min.

Afternoon:
Chest GVT
DB bench 10*10- 50#*10,10,10,10,10,10,9,8,9,8
DB inclineFlys- 30# 3*10
WeightedDips- 25# 3*10
TriCablePushDown- 50# 3*10

163# 13%
 
Day6
Back GVT
BentOverRow10*10- 115# 10,10,10,10,10,10,10,8,8,9
Weighted pullups- 25#WG 3*3 25#NG 3*3
BodyWeightChins RG- *7,*6,*4
BentOverDeltflys- 20# 3*10
DB.HammerCurls w/FatGripz- 20#3*12
DBcurls w/fatgripz- 25#*7,*6,*8

Good workout. Liking the GVT. Those curls with the FatGripz are killers. Wore out. Tomorrow will be an off day....maybe Cardio but not much.

161# 12%
 
Day1: Chest/Back GVT
A1. InclineDB 10*8- 55#*8,8,8,8,8,8,8,8,8,8
A2. OneArmDbRow 10*8- 55#*8,8,8,8,8,8,8,8,8,8
(5min break)
B1. DBflys- 35# 4*10
B2. BentOverDBflys- 20# 4*10
C1. BBskullcrusher w/fatgripz- 40# 3*10
C2. BBcurl w/fatgripz- 40# 3*10
Cardio: 5min AMT

Not sure how I got every rep. Was worry out. Like the FatGripz more and more.
 
Day3.
Legs/Traps GVT
A1. HackSquat10*8- 270#*8,8,8,8,8,8,8,8,8,8
A2. UprightRow10*8- 70#*8,8,8,8,8,8,8,8,8,8
B1. StiffLegDead- 135# 4*10
B2. DBshrugs-60#,70#,80#,90# 4*10
C1. SeatedCalves- 90# 3*20
D1. StandingCalves- 45#plate in each hand 3*20


About midnight Monday I came down with a wicked stomach virus that put me down hard. Went about a day and a half no food. Saw doc today...feel better but not one hundred percent. Couldnt get the squat rack today so used the hack squat. Prob could have gone a lil heavier but didn't want to push it. We will see about tomorrow.

Checked body fat today. One scale and chart says says 11(three point system). The other says 13. So some where in there.
 
Week5
Day4- off... long hours @ work

Day5
Chest GVT
DBbench10*8- 60#*8,8,8,8,8,8,8,6,7,6
DBinclineFlys-3*12 30#
DBpullover-3*12 45#
Dips- 3*F(20,13,12)
CloseGripBench- 3*F(9,7,115#
SkullCrushers- 3*10 40#

Night:
Cardio-20minCrossRamp
KneelingCableCrunches- 100#*30,120*20,140#*18,160#*14,120#*24

Day6.
Back GVT
BentOverRow10*8- 115#*8,8,8,8,8,8,8,8,8,8
Pullups(mixedGrips)
A1.widegrip-5,5,4
A2.neutralgrip-5,5,5
A3.narrowgrip-4,4,4
NGcableRows-3*12(80#,90#,100#)
BentOverFlys- 3*12 15#DBs
HammerCurls- 3*10 25#DBs

Day7
Legs/Traps GVT
A1. Squat10*8- 185#*8,8,8,8,8,8,8,8,8,8
A2. BBShrugs10*8- 225#*8,8,8,7,7,4,8,8,10,10
A3. 2"Def.StandingCalves- 360# *12,12,12,10,12,12,12,12,12,12

Was going to more but got a call that my daughter was sick so rushed home to take care of things.
 
Week6
Day1 off.

Day2
Chest/Back GVT
A1. InclineDBpress10*5- 65#*5,5,5,5,5,5,5,5,5,5
A2. OneArmRow10*5- 65#*5,5,5,5,5,5,5,5,5,5
B1. DBflys- 4*12 35#
B2. BentOverFlysDB- 4*12 15#
C1. BBskullcrushers w/fatgripz- 3*10 50#
C2. BBcurls w/fatgripz- 3*10 50#
 
Week6
Day3.
Legs/Traps GVT
A1. Squat10*5- 225#*5,5,5,5,5,5,5,5,5,5
A2. UprightRow10*5- 90#*5,5,5,5,5,5,5,5,5,5
B1. StiffLegDead- 4*10 135#
B2. BBshrug3sec.hold@top- 4*12 135#
B3. StandingCalves- 360#- 4*12
C1. LegExt.- 80# 3*10
C2. LyingLegCurl- 75# 3*10
D1. Facepulls- 3*10 100#

Need to start up the Cardio sessions again because I've slowed down on the slimming. Chest and traps looking bigger. Everything looking more defined. Around 164# 11%.
 
Week6

Day4...off heavy lifting
Cardio: 20min AMT Cycled resistance.
CableCruches: 80#*20,17,18,20
WeightedSitups: 10#behindhead*9,6,6
AbWheel: *18,14,12
Cardio: treadmill@ 10min 7inc. Cycled speed between 3 & 6.

Day5
Chest GVT
DBbenchPress10*5- 70#*5,5,5,5,5,5,5,5,5,5
InclineDBflys- 30# 3*12
DBpullover- 50# 3*12
Dips- BW 3*14
CloseGripBench- 95# *12,10,12
 
Week6
Day6
Back GVT
BentOverRow10*5- 135#*5,5,5,5,5,5,5,5,5,5
WideGripCablePulldown- 100# 3*12
NarrowGripPulldown- 100#*8
Went home....was feeling sick at gym...got a lil nausea. Felt better later in the evening and wanted to finish but did an early mothers day for the fiance.

Day7 off.
Pigged out today. Can't lie. BBQ at moms with the fam. Last day of the Katana and Hella.
 
Week7.

Started PCT with post cycle, unleashed, formastonzal, N2slin,Osta(mk28...) and GW50 today. Man that stuff is nasty in a good way. MK 12.5 twice a day, GW 5 twice a day, and N2slin before each meal with carbs. Along with the usual multis,creatine,bcaas, cortisol control,protein, and etc.

Started the 5/3/1 again today for the next 3 weeks.

Day1 5/3/1
Morning:Fasted Cardio
Treadmill-incline7 with several 1min. Sprints for15. 0 incline 1min sprint 1 min walk for 20min then repeat first 15min. AMT for 10min cycling strides and resistance. 10min light bike ride.

Afternoon:
StandingMP- B*10 95*10,105*5,115*5,125*5(3.5),105*5,95*10
SeatedDBpress- 30#*10,40#*8,50#*6,55#*4
BBInclinePress- 135# 1*3,5*5
FrontDBraise- 25# 3*8
SideDBraise- 15# 3*8 20# 2*8
Night:

Dips: BW3*10
DBkickBack: 25#*10,30#*10,35*10
SkullCrushers: 50# 3*10
RopePushDown: 80*12,100*10,120*6
Cardio:
Treadmill: incline5 with several sprints for 10min.
 
Last edited:
Week7
Day2 5/3/1

Deadlift: Wu 135*10,Wu 185*5, 225*5,255*5,285*5,225*5

StiffLegDead: 185# 3*8

BentOverBBrow: 135# 3*8, 145#*6,155#*4,165#*4

LatPullDown:
WG- 120#*8,140#*6,160#*6
NG- 160# 3*6

Didn't get a chance to do morning Cardio today. Did keep cals a bit low to compensate. Loads of Bcaa and proteins though.
 
Week7

Day3 off any heavy lifting

Cardio: 20min AMT. Cycled resistance and strides.
EzBarCurl- 50#*10,60#*8,70#2*5
DeclineSitups- 25#plate 3*10
DBhammerCurls- 30# *10,35# 3*8
LegRaises- 20,16,16
ReverseBBcurls- 40#*12,50#*6,8
CableCrunches- 120#*20,140#*20,160#*13,180#*6

Not bad for an off day. Also did plenty of house work and yard work, so kept fairly busy.
 
Day4 5/3/1
MorningFasted:
Crossramp- 20min. Cycled res. and ramp.
Treadmill- 10min inc.7 with sprints, 5min. Inc.3 with sprints.
AMT- 25min. Cycled res. and strides.

Evening:
BenchPress- wu-B*20,wu-135#*8,155#*5,185#*5, 205#*4,155#*8
InclineBench- 135*5,155 2*5
ReverseGripBench- 115# 3*8
WeightedDips- 45# 3*8
bbSkullCrusher w/fatgripz- 50# 3*8
DBkickbacks- 30# 3*8
Cardio: 15 on crossramp @ steady moderate speed.


About 162....down to maybe 11%. I'll post some pics tomorrow hopefully and maybe I can get an opinion. I use one caliper and chart that pinches at hip, and another that is a three point at chest,abs, and thigh. Both range between 10 and 12 so thinking 11 or 12. Don't think I'm ten prob more like 13.
 
Day5 5/3/1
Morning: Cardio- mild treadmill with sprints for about 40min @ inc.3

Afternoon:
Squat-WU135*10, WU155*8, 185*5, 225*5, 255*5, 225*F(8)
Goodmorning- 135 3*8
Hack Squat- 3*10 360#
Superset:
A1.LegExt- 5*10 110#
A2.LegCurl- 5*10 90#
SeatedCalves- 90# 21,20,20,18

Had an alright morning workout. Was in New Orleans all day looking at wedding venues....was tempted to go all out and eat some deliscious food but kept it to a 6" subway sub. Afternoon workout felt like I could keep on going fiance was ready to leave. Gonna be a busy weekend as well so pics up Sunday maybe.
 
Week7
Day6- "off" day
Bis,tris,traps,abs
A1. Pullups- 10,8,6,8
A2. Dips- 10,10,10,10
A3. Face pulls- 100# 10,10,10,10
A4. Cable crunches- 140# 10,10,10,10
B1. DbHammerCurls-30# 10,10,10
B1. DbKickBack- 30# 10,10,10
B3. DBshrugs(slighthold@top)- 75# 10,10,10
B4. DeclineSitup- 25# plate 10,10,10
C1. BBcurl- 60# 10,10,10
C2. SkullCrusher- 50# 10,10,10
C3. UprightRow- 90# 10,10,10
C4. LegRaises- 16,16,16

Another busy day so no Cardio. Did get this workout in this evening and superseted everything. Was done in 45min. Tomorrow nothing but Cardio with maybe some calves thrown in. We'll see.
 
Week8

Day1. 5/3/1
StandingOHP- B*10, 95*8, 105*3, 115*3, 125*3, 115*F(5), 95*F(8)
InclineBench- 155# 5*5
SeatedDBohp- 50#*6,4.5,5,5
AltFrontDBraise- 30#*10,35#*7,5
SideDBraise- 20#*10,8,8
Cardio: AMT 15min intense. HrtRt 155-180

Ate clean all day. Made sure at work to do a decent amount of walking instead of driving the cart around. Decent day at the gym.
 
Day2 5/3/1
MorningFastedCardio:
Treadmill- 10min. Inc.3 with several 1min sprints.
AMT- 30min Cycled strides and res(moderate).
Treadmill- 10min slow walk incl.7

Kept it mild because of Deadlifts later.

Afternoon:
Deadlift- 135*10, 225*5, 275*3, 315*3, 335*3, 315*3, 225*8
StiffLegDead-225 3*5
6"Def.StiffLegDead- 185 3*5
BentOverRow- 185#*4 155# 5*5
WGLatPullDown- 140*8,160*6,180*4
NGLatPullDown- 140*8,160*5.5,180*4
LyingLegCurl- 100# 3*8
 
Ok so let me back track a little bit here.

Week7 started PCT with everything listed on week 7s post. Except I upped the formaStanzol to 10 pumps AM 10 PM. GW50@ 1ml(5mcg) AM and same PM. Osta(MK28) @.25ml(12.5mcg) AM and same PM. BCAAs before all morning Cardio and during weight lifting sessions with my PWO. At night before bed BCAAs, Creatine, Glutamine, and ZMA on an empty stomach. Diet is clean with egg whites, lean ground turkey, plenty of vegetables, white fish, shrimp, some fruit but not much. Protein shake post workout. Carbs post workout( sweet potatoes or oats) always with 3 N2Slin. 2 N2SLIN before meals with just vegetables. Adjust total cals by feel depending on my daily workouts and work schedule.

Now starting week8 these are the changes I've made.

GW50 @ 1.5ml(7.5mcg) AM and PM... 15mcg total
MK28(Osta) @ .3ml(15mcg) AM and PM... 30mcg total
Albuterol 2mcg 3 times a day every 4 hours.( will up soon as already getting used to it).

Since upping the dose on GW and the Albuterol I've been leaning out nicely and still keeping and adding some muscle thanks to the Osta.
 
Day3 "off" day
Abs:
CableCrunches- 85*14,12,10 70*3*14
StandingSideCrunch(one side at a time) - 60#DB 3*14
CableTwists(one side then other)- 20# 3*10
LegRaiseStation- 14,12,12
AbWheel- 3*10
Cardio: AMT 30min Cycled strides and resistance(10-15-20-15-10)*3
HrtRt 155-180

Afternoon:
EzBarCurl- 50*10, 60*6, 70*6, 80*4, 90*3, 60*10
DBhammerCurl(alt)- 30*10, 35*8, 40*4, 30*12
3pointDBcurl(inside/mid/out=1rep)- 25*3, 20*3, 15*4,4
BBcurlNegatives(slow)- 95*4,4,4
Cardio: AMT 20min same as earlier.

Overall a good off day. Really liking the AMT. It's it easy on my joints so has little impact on my Deadlifts and squats. Also enjoy the fact you can make it a stair stepper, jogger stride, or running stride. With the resistance all the way up feels like trying to run through thick mud. With the weight loss I was worried above losing a lot of strength but everything seems to be about par with before. Seems to be getting a bit stronger actually.
 
Day4 5/3/1
BBbenchPress- 135*8, 155* 5, 165*3,195*3,210*3+(4), 155*10
InclineBench- 165 2*5, 155 2*5, 135 2*5
DBpullOver- 60# 3*8
CloseGrip- 115 2*8,7
DBflys- 40# 3*8
WeightedDips- 45# 7,6,6

Worked today. Managed to squeeze in an hour at the gym tonight. Was going to do a shorter chest routine and add Cardio but didn't want to stop.
 
Day5 5/3/1
Squats- 135*8, 185*5, 225*3, 245*3, 265*3, 275*2, 295*1, 225*8, 185*14
Goodmorning- 155# 3*6, 135 2*8
HackSquat- 450# 3*6, 540#*6
LyingLegCurl- 100# 3*8

Upped the Albuterol on my rats to 3mg 3 times a day. Working nights so after bringing my daughter to daycare came back and crashed to get some much needed extra rest. Woke up, ate, supped up, mowed the yard, and then got to squating. Good session. Was tempted to go above 300 on the squats but didn't want to push it. I'll be sure to get a bit a exercise of at work tonight.
 
Why so much cardio?

Also, have you thought about different conditioning (hill sprints/regular sprints...etc)

I ask because I notice you're busy at work and such so maybe a shorter duration of higher intensity cardio may help---obviously I'm recommending this because if reading 5/3/1)

Solid work other wise, look forward to seeing full results at end of 15 weeks
 
Buildingup24 said:
Why so much cardio?

Also, have you thought about different conditioning (hill sprints/regular sprints...etc)

I ask because I notice you're busy at work and such so maybe a shorter duration of higher intensity cardio may help---obviously I'm recommending this because if reading 5/3/1)

Solid work other wise, look forward to seeing full results at end of 15 weeks
Click to expand...

On off days I have time and do plenty of Cardio and find it helps with trimming a few pounds. On work days I just focus on weights and if time will do some intense Cardio for just 15-20. I really like the AMT compared to others just because its easiest on my joints for lifting, but can get my heart racing....I do it in intervals going from 150-180. Plus with the Osta and plenty of protein have no muscle loss, actually put on a few according to LBM increasing as BF% is decreasing. There are other things I could do and will prob try....just depends on what gym I go to on which options I have, just hate the treadmills so I try not to spend too much time on them.
 
Ah I feel ya. I'm 20 so I forget joints and such play a factor as time goes on.
Sled pulling is a cool/different cardio option that has minimal effect on knees IMO.
(just giving ideas, not trying to offend)
 
And if u do a backward walk sled pull, you get some killer VMO growth. I just started these, getting some nice growth in inner quads
 
One of the gyms has tires, sleds, heavy and speed bags, some crossfit stuff, ropes, etc. Just half the time someone's always using half of it and its in a small area so not much room. I just need to get in there early or go late.
 
Weekend was a bust for the most part. Busy at home, worked nights, diet got off a little due to not having time to prep meals, sleep was little to none at times. Fiance had her first competition this weekend, at the same time I had to watch our daughter while I usually would be sleeping. But she won her height class and overall also so I'm proud and it was worth it. Just sux the AC went out also and had to be in a hot ass house till I worked on it yesterday and today. So this week ill be on point with diet, training, and rest.
 
Week9 5/3/1
Day1

MilitaryPress-bar*16 95*8, 115*5, 125*3, 140*1, 115*6, 95*10
SeatedDBohp- 55# *10, 6, 6, 6
InclineDBpress- 65# *8, 8, 8, 7
A1. FrontDBraise(alt)- 30# *8,8,8
A2. SideDBraise- 20# *8,8,8
A3. BOrearDBdeltFlys- 15# *8,8,8

140# went up pretty easy so thinking I could have got maybe 150# which would have PR. 145# is current max.
 
Week9
Day2 5/3/1
Deadlifts- Wu185*5, Wu225*3, Wu255*3, 285*5, 325*3, 365*1(6secHold@top), 275*8(longHold@lastRep)
StiffLegDead- 245 3*5
Def.6"StiffLegDead- 205 3*5
BentOverRow- 185*5, 175*5, 165*5, 155*5.
MGLatPullDown- 160# 3*5
NGLatPullDown- 160# 3*5

I looked through all my resent logs and I think 245 is a PR on StiffLegDead and i know I can go heavier. Also 275*8 also I believe is a rep PR. Lost a good bit of info I stored on my old phone and lost it before i transferred it. 360 went up easy once I got past the shins. Still wobbly in legs at the first 6 inches on everything from 360-385.
 
Buildingup24 said:
Nice pulling..maybe some sumo pulls or speed Deads to help you get off the ground faster?
Click to expand...

I do sumo's and regular from a deficit everynow and then and it helps. Need to strengthen these hams a bit more. I believe once I can StiffLegDead around 300 I can break 400 on Deadlift.
 
Week9
Day3 "off"
A1. EzCurl- 50#*8, 70*6, 80#*4, 90#*3
A2. DeclineSitUp- 35#plt 2*10, 45# 2*10
B1. HammerCurls(alt)- 25#*10, 30#*10, 35#*8, 40#*5
B2. CableCrunches- 80# 4*10
Cardio: AMT 15MIN

Kept it light. Long day at work.
 
Week9
Day4 5/3/1

BBbenchPress- 135#*8, 175#*5, 200#*3, 225#*1,185# 2*5
InclineBench- 165#2*5, 155#*5, 135#2*8
DBpullover- 65# 3*10
CloseGripBench- 135# 3*6
DBflys- 45# 3*6
 
Week9
Day5

MorningFastedCardio: CrossRamp 40min moderate.

Afternoon:
Squat- wu185#*8, wu205#*5, 225*5, 255*3, 285*1+(2), 225*8
1/2 Squats- 315 2*3
SeatedGoodmorning- 115 3*8
Goodmorning- 135 3*6
SuperSquat- 540# 2*5, 630# 5*5

Great Leg workout. Couldn't add anymore weight to the superSquat machine, wish I could though. Maybe ill add chains next time. Well next week it'll be back to 3 weeks of GVT. Might do a few short workouts or Cardio sessions over the weekend. Depends if I can find a sitter while the Misses is out of town.
 
Buildingup24 said:
225 bench--must feel good!
Click to expand...

Yeah. 255# is current max but can't seem to rep anything near it. Still working on developing the chest area in strength and size. Focus on strength too much in past and I regress in weights. That's when I came up with my new rotation. 3 weeks strength mostly compound movements with Barbells, then 3 weeks volume mostly dumbells and accessories. It's been working well so far. Got the idea from reading "Ask Coach Poliquin". Lots of great ideas and tips in it about lifting, technique, loading, deloading, dieting, switching it up, progression, etc.
 
Week10
Day1 GVT

Morning:
A1. Deadlift 10*10- 205# 10,10,10,10,10,10,8,8,7,6
A2. BentOverRow 10*10- 115# 10,10,10,10,10,10,10,10,10,8
LatPullDowns
B1. WideGrip- 3*F 120#(14,10,8)
C1. NarrowGripReversed- 3*F 120#(10,9,8)
D1. NeutralGrip(parallel)- 3*F 120#(7,6,6)

Afternoon:
2min fast jog. 4 60+ yard sprints all out....kicked my butt. 2 min cool down walk.

Ok. It's back to 3 weeks GVT. Changed it up a bit from last times to mix it up, which ill prob do each time. Gonna do the sprints several days a week now. Hopefully ill be able to do more as do them regularly.
 
Week10
Day2 GVT
A1..DBbench10*10- 55# 10,10,10,10,10,6,8,8,9,6
A2. DBfly10*10- 35# 10,10,10,10,10,8,9,8,6,7
B1. DBohp- 4*F 45#(10,8,7,7)

That's all I did today. Ran out of time due having to run errands before work tonight. Wanted to do Incline and several tris.
 
Last edited:
Week10

Day3 Legs and Traps GVT

A1.SuperSquat10*10- 450# 10,10,10,10,10,10,10,9,9,8
A2. DBsawShrug10*10- 50# 10,10,10,10,10,10,10,10,10,8
B1. Goodmorning- 115# 4*F(14,12,10,10)
B2. PowerShrug- 225# 4*F(8,7,8,6)
C1. LayingLegCurl- 3*F 85#(12,10,8)
C2. Facepulls- 3*F 80#(20,16,18)


Pretty good for the amount of sleep I've had lately. Should have a good nights rest tonight and an off day tomorrow with light Cardio.
 
Last edited:
Buildingup24 said:
I really like the concept of 3 weeks strength then hypertrophy for a while. How you liking the results ?
Click to expand...



Yes. Provides a break from the same old thing. Gives a good mix between DBs and barbells and some things I usually wouldn't do. Each cycle I change it up a bit. Supersetting really helps get a good cal burn and good pumps. The book I got the idea from suggests strength for 4-6 weeks then volume for 2-3 so i just do 3 and 3 cause it works good with the 5/3/1 program. Instead of a deload week go straight into GVT. Thinking of even doing a front squat, weighted pullup, weighted dip, and power clean version of 5/3/1. Noticed that since I've been doing this my LBM has been slowly increasing along with my squat and OHP strength....not sure about bench and Deadlift yet...might be able to pull/push more. Always leery on bench because almost never have spot.
 
Week10
Day4
Off day

No Cardio or anything. High protein, no carbs till dinner. Egg whites + ground turkey patty, 0% fat Greek yogurt w/ WTBM, protein shake, boneless chicken beast, and now I'm grilling a steak trimmed and vegetable and peppers.
 
Week10
Day5. Light full body.
BBbenchPress- 135# 3*10
BentOverRow- 115# 3*10
Squat- 135# 3*20(20,20,14)
StandingOHP- 95# 3*10(10,9,7)
Deadlift- 205# 3*10

Diet was good today till my sisters wedding. Didn't do too bad though.
 
Just two decent meals today because of my cheat meals last night. Ran out of GW50... today so monday ill be starting the S4(50MG) with the Osta(30MG). Pct will be done tomorrow as well. Been running the Albuterol as well this last week bumping it up every two days. Up to 6mg 3 times a day today. Will run it through next week then take some time off. Need to get the Cardio back up like in beginning but just have been busy and tired a lot from work. ABs starting to show nicely at top to mid but still have a stubborn section low. Prob about 2%-3% left till they pop. Est. I'm around 10%....maybe less. That's with just the single caliper read. I'll do the three point one soon to double check.

BreakfastView attachment 75273
 
Day6 ARMs/ABs GVT
Noon:
A1.EzFrenchPress10*10- 40#10,10,10,10,10,10,10,10,10,10
A2.EzBarCurl10*10- 40#10,10,10,10,10,10,10,10,10,10
B1. DBkickBack- 4*F 30#(18,18,14,18)
B2. DBhammerCurl(alt)- 4*F 30#(10,12,10,12)
C1. O.H.ropeTriExt- 60# 3*F(18,16,16)
C2. DBpreacherCurl- 20# 3*F(10,8,8)
D1. StandingDBcurl- DropSets(30,25,20,15)*3- 4-5 reps each form sloppy, Bis pumped and couldn't get full contraction.

Night:
A1. CableCrunches10*10(deep)- 160#10,10,10,10,10,10,10,10,10,10
A2. CableSideCrunch10*10(eachside)- 140#10,10,10,10,10,10,10,10,10
B1. WeightedLegRaises- 6*F(4#*10,10 6#*8,10 8#*7,6)
Cardio: AMT(15min moderate)
 
Last edited:
Week11
Monday- Day1

Started the S4 today @ 50mg. Along with the Osta @ 30mg, and 6mg*3 Albuterol. Also protein,glutamine,creatine, vitamins,etc.

Day1. PULL GVT
A1. Deadlift 10*8- 215#8,8,8,8,8,8,6. (cut short, lower back pump killer)
A2. BentOverRow 10*8-125#8,8,8,8,8,8,8(ditto)
LatPullDowns
B1. WideGrip- 3*F 120#(14,10,10)
C1. NarrowGripReversed- 3*F 120#(8,10,9)
D1. NeutralGrip(parallel)- 3*F 120#(8,8,9)
E1. Deadlift- 215#*8,8,8
E2. BentOverRow- 125#*8,8,8
F1. RG.BentOverRow- 115# 3*F(9,8,7)

Mad lower back pump after 4th set of A1,A2 so took a few min break and went back at it, then stop after set 7 from same thing. Then went back at it after stretching out with the pulldowns. Threw in reverse grip for punishment.

Back starting to look better. Really wanting these traps to pop.
View attachment 75613
View attachment 75623

Breakfast and lunch cooked for tomorrow for work.

View attachment 75633
 
Week11
Day2 GVT PUSH
A1. DBbench10*8- 60#10,8,8,8,8,7,7,5,5,5
A2. DBfly10*8- 35#8,8,8,8,8,8,8,7,6,6
B1. SeatedDBohp- 4*F 40#(10,8,7,7)
C1. CloseGripBench- 3*F 115#(10,7,7)
C2. ReverseGripBench- 3*F 115#(7,6,7)
D1.BWdips- 4*F(12,10,10,9)

Accidently did 10 on first set but oh well.

Front pic. A lil bloated from dinner and about a gallon of water after workout so be kind.
View attachment 75713
 
Day3 GVT LEGS/TRAPS
MORNING:
A1.SuperSquat10*8- 540#8,8,8,8,8,8,8,8,8,8
A2. DBsawShrug10*8- 55#8,8,8,8,8,8,8,8,8,8
B1. Goodmorning- 125# 3*F(14,11,10)
B2. PowerShrug- 225# 3*F(10,11,10)
C1. StiffLegDead- 205# 3*F(10,8,8)
C2. Facepulls- 3*F 50#(14,14,13)

AFTERNOON:
Cardio- Wu-1/2 mile jog mod pace
(80yd Sprint,80ydwalk)*2 20 box jumps then 60 sec break for 3 rounds.
Wd- 1/2 mile walk.

Then work tonight. So a lot of stairs making rounds at work. Goodtimes!
 
Last edited:
Week11.
Day4. Off day

Keep carbs very low today and protein high.

Mowed the yard for a little exercise.

At night Stretching-
5min static stretching full body,5min dynamic stretching full body, 5min foam rolling legs and back, 5min light yoga.

20min soak in Epson salt with the jetts on and hot. Feeling good.

Was very soar from the last three days.
 
Week11.
Day5
light full-body high-rep short-rests

BBBench-115# 3*F 16,13,10
BentOverRow- 95# 3*F 20,16,14
Squat- 135# 3*F 20,18,18
MilitaryPress- 3*F (85#*14,8 65#*10)
SA/DBrow- 40# 3*F 20,16,16
StiffLegDead- 135 3*F 14,14,10

Just a little high reps to get the blood flowing. Tomorrow Arms and ABs and then that is a wrap on week11. Didn't eat as good today being on the road training for work, but wasn't too bad. Need to pick the Cardio up a bit more.
 
Day6 ARM/ABS GVT

A1. FrenchPressw/FatGripz10*8- 50#8,8,8,8,8,8,8,8,8,8
A2. BBcurlw/FatGripz10*8- 50#8,8,8,8,8,8,8,8,7,7
B1. RopePushDownw/towel- 100# 4*F(16,12,10,10)
B2. RopeHammerCurlsw/towel- 60# 4*F(16,14,12,12)
C1. CableCrunches- 120# 6*F(22,12,16,18,20,22)
C2. LegRaises- BW 6*F(15,11,12,14,14,16)

Had to use a towel cause this guy was hogging the entire cable machine suppersetting all kinds of shit so finally he moves to just one cable and grabs the rope.....the one thing i was waiting on so i just rolled up my towel and used it.
 
Your killing it bro...and your pics of your food look awesome! Good job my man, keep it up...and to make those traps pop...HEAVY ASS SHRUGS!!!

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Your killing it bro...and your pics of your food look awesome! Good job my man, keep it up...and to make those traps pop...HEAVY ASS SHRUGS!!!

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Thanks. I'm not gonna lie, I've stop counting cals a while back. I just eat about the same portions and keep most of it all healthy. If I consume a bunch a clean carbs(oats,sweet potatoes,etc.) one day, on my off day I'll keep it almost all protein and some vegetables.

Yep, Need to do more shrugs, thinking a mix between volume and heavy weights.
 
Week12
Day1. PULL GVT
A1. Deadlift 10*6- 225#6,6,6,6,6,6,6,4,5,0(cramp)
A2. BentOverRow 10*6- 135#6,6,6,6,6,6,6,5,5,0(cramp)
LatPullDowns
B1. WideGrip- 3*F 120#(14,10,10)
C1. NarrowGripReversed- 3*F 100#(12,10,11)
D1. NeutralGrip(parallel)- 3*F 80#(14,16,16)

Back pump on last set was killer so stopped. Deadlifts in volume are no joke. Hard to keep good form. Dropped the weight this time on late pulldowns each exercise to keep reps up.

Not sure if I'm doing this pose right....its all new to me. Could use a little work. Also drop about 2%-3% more BF to get a taper effect.

View attachment 76433
 
Tried the arm routine last night- French presses hurt my elbows- actually anything that's an overhead extension hurts my elbows. So I ended up doing weighted

dips/superset DB kickback with a hold . Just kept going till arms gave out.- only rest was walking back to each station 10 feet away.
I did do the bicep work like you did. It's humbling how little weight is needed for those sets!
 
Buildingup24 said:
Tried the arm routine last night- French presses hurt my elbows- actually anything that's an overhead extension hurts my elbows. So I ended up doing weighted

dips/superset DB kickback with a hold . Just kept going till arms gave out.- only rest was walking back to each station 10 feet away.
I did do the bicep work like you did. It's humbling how little weight is needed for those sets!
Click to expand...

Yeah I like the better with the EZ bar....better on my wrists. I should of not been lazy and took the time to get a heavier one for tris.

After a half dozen sets it doesn't take much to wear those biceps out.
 
Week12
Day2. Off
Was supposed to do chest GVT.

Wore out today...daughter is teething and is keeping us up at night, long day at work, and lots of stair climbing.

After work when I got home I had a tired hunger craving and wore the natty PB out and two protein bars.

View attachment 76603View attachment 76613

Not too bad considering the rest of the day was on par.

Tomorrow will be a higher carb day with sweet potatoes and natural oats....not much though. GVT two days in a row then prob just whatever rest of week. Start back with 5/3/1 Monday....a modded version for pullups and dips.
 
ughh teething daughters can be tuff
my youngest is 2 in July and is just starting to sleep the night through - she can be a major PITA ....... but of course she's my little princess so its all good LOL
 
jdl508 said:
ughh teething daughters can be tuff
my youngest is 2 in July and is just starting to sleep the night through - she can be a major PITA ....... but of course she's my little princess so its all good LOL
Click to expand...


Definitely. She is only 10 months so she doesn't understand a lot and gets mad cause it hurts and throws these crazy tantrums. We have been lucky since she was 3 months she has slept in her own room and only wakes up several times during night, usually going right back to sleep once you put the pacifier back in her mouth. But now its every 30-45. Wish all those teeth would pop out at once....got plenty more to go.
 
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