RickRock's recomp ride with SARMSSEARCH S4 and Ostarine!!

[RickRock13]

Ok....today is a normal cardio day/burn day for me.



I hit the treadmill for about 70 total minutes this morning. I must say that my cardiovascular endurance is absolutely insane right now. I started out running at 8 MPH and I never felt like slowing down and felt like I coupld go forever, so I just kept it going for over 30 minutes and I know I could have probably done the whole time at 8.5 MPH if I wanted to push it. I never felt gassed or winded or anything. This is the best cardiovascular shape I have been in for my entire life.....including high school!! (which was 20 years ago) After the running, I spent the next 40 minutes or so doing incline treadmill walking (10% @ 3.5 MPH). My total burn for the session was 1100 cals

This morning i weighed in at 166 and looking just crazy ripped. I am in awe at how well things are going. I'm leaning out continuosly and steadily while setting PRs in the gym. My chest looks to be filling out a little more and my arms are looking a little bigger also. I have veins coming in all over the place, and my performance strength wise is the best it has ever been. I have been killing it in the gym every day, and it has been paying off...the results speak for themselves!

I expect that I am down to maybe two or 3 doses of Ostarine left, so I will be on just S4 after that for the rest of this run. I probably have around a week and a half-ish of that left. I plan on continuing this recomp and this log until both run out, so at least another week or so...

 

[RickRock13]

Another cardio burn day today. Last night I ended up having a big cheat meal, which does happen on Saturday nights on occasion. My dieting can be hard on my wife at times, so sometimes on the weekend I will treat her to eating out a bit. So, today I was at 166.5 upon waking, but the bloat wasn't bad at all and i still looked very lean and ripped without too much washout from water retention.

I ended up hitting the treadmill even harder than yesterday for a full 75 minutes. I am still in awe at how much my endurance has increased. I did the first 30 minutes running at 8.2 MPH for the full half hour, and then did incline treadmill walking for the remaining 45 minutes 10% incline @ 3.7 MPH.....total burn 1135 Cal's!! :run:

....now on to some GREAT NEWS! I decided to take some new bodyfat measurements today to judge progress, as I've seen some more nice noticeable changes over this last week. I did several 3 point caliper measurements and I honestly couldn't believe what I was coming up with. I was coming up with a range of 5.8% to 6.2% bodyfat!! So....an average of those numbers puts me at 6% on the nose which means I have officially met my goal on bodyfat! I really have lost no weight the last week either, and I had some PRs in the gym so its been 100% recomp!

I've extended my fast a little today and the Cal's will be on point and the diet will be 100% clean. I'm not having any carbs at all except trace amounts until my last meal where I will have a sweet potato as my only Carb source today. Fast breaker will be chicken Caesar salad, plain Greek yogurt, fat free cottage cheese, and 2 scoops of whey.

I've been dosing S4 yesterday and today instead of taking the 2 days off, but instead of taking 90mg split into two doses, I've been taking 50mg in one dose each day. I will go back to the 90mg split tomorrow. It looks like tomorrow may be my last dose of Ostarine as I'm about out of it

Will be heading into the gym in the morning to hit chest and tris hard and hopefully some more good numbers to report...:fingersx:

 

[RickRock13]

Well, I started off this morning looking like I was holding a little water, and the scale reflected that. I was 166.5 and the water retention washed out a little bit of definition. It was a bit of a shock to me considering the only carbs I had other than trace amounts yesterday was one sweet potato at my last meal. The one bad thing about sweet potatoes is that they are so low on the GI scale and digest very slowly, so that likely explains why I'm holding water this morning...

Despite that, my workout went very well and I felt I had a ton of energy (probably another result of the slow digesting complex carbs). I powered through the workout very well, and had some great numbers that matched some previous PRs. Pumps were insane and I looked very huge today! My vascularity wasn't quite as good as last week and definition looked slightly washed out, but I think that is mostly because of the water retention

Now that I've hit my bodyfat goal, my Cal's will be starting to change sometime this week or next. It will be a bit tricky as I don't want to gain any bodyfat and want to stay around 6% all the way through summer. My training will pretty much stay the same, but I will be adding about 400-500 Cal's to each build day and I will adjust from there if needed. My burn days will probably stay about the same. So that will put me at 3200-3300 Cal's build days and still at 1800-2k burn

Chest/triceps

DB flat bench press
90sx15
100sx9x8
90x10x9

Smith incline bench
160x10
180x8
170x9
160x10x9

Flye machine
220x12
245x8
230x9
220x10
200x12

Close grip smith bench
180x7
160x8
140x10x10

Rope push Downs (superset with BW dips)
130x12, BWx13
140x9, BWx12
135x10, BWx11
130x10, BW x10

Triceps machine
190x10
180x10
170x11

 

[RickRock13]

Pretty decent workout overall today. No PRs or anything, but I was still impressed with the weight I was moving. I am very impressed with my size and how it has come along. Its much more reflected in the mirror than the scale shows. On that note, my average weight has been going up lately and I am still leaning ever so slightly...so I think I've gained a decent amount of LBM through this recomp. My weight has been 166 or higher for several days now. I was at 167 this morning.

I had quite a bit of carbs yesterday which I'm sure contributed to my fullness. Vascularity was shining again as well. I've got small spidering veins I've been noticing coming in on my arms, lats, and some other places. Its looking pretty cool!

S4 vision issues have come back since I've increased dosage. I'm around 90mg per day right now. They kinda went away for a bit but have returned. If it becomes any worse I will be backing the dosage down

Back/Biceps

Wide grip pull ups
BWx19x15x10

Tbar rows (seated)
180x12
225x7
190x11x10
180x10

Bent over smith rows
160x11
180x9x9
160x10

Dorsiflexor
285x10
300x8
285x9
270x10

Lat pulldowns (close v-grip)
180x10
170x10x10

Alternate DB curls
50sx10
55sx8
50sx10

Bisolator
220x10x10

Double bicep cable curls (double drop set)
70x9,50x9,40x10

I will probably do about 45 minutes or so of incline treadmill walking this evening for a nice moderate session and 400-500 cal burn

 

[psizzle_8]

Awesome job

 

[RickRock13]

Awesome job

Thanks! I'm trying to keep killin it!

 

[RickRock13]

I seemed to dry out quite a bit yesterday and I'm back to looking very lean and vascular today. Every time I dry out I look a tad bit improved over the last time and will see some small, but nice changes. I think I'm due for pics again this weekend so hopefully they should look even better than the last, even though the fat loss has slowed considerably now that I've started adding Cal's back. The biggest difference may be in my fullness...I will just have to wait and see

Workout today was decent. I didn't push too hard and kept everything about the same as last week, bit some exercises I was able to get a rep or two more.

Shoulders/hamstrings/calves

DB shoulder press
80sx13x10x9
70sx11

Smith military press
160x9
150x9
140x10

Behind the neck smith press
130x9
120x10x10

Upright rows
95x12
105x10
115x9
105x10

DB lateral raise
45sx10x10
40sx10

Shrugs
270x10x10x10

Single leg curls
70x12 (PR)
80x10x10 (PR)
70x11

Calf raises (seated)
185x19 (PR)
210x15 (PR)
220x12x11 (PR)
185x15

 

[dylangemelli]

congrats on hitting your goal bro... you can definitely see how well this has treated you, although, I credit your hard work the most! =)

 

[RickRock13]

Cardio/burn day today....I'm definitely still leaning more, even though it has slowed considerably. I'm still noticing changes that show further leaning. I even had to punch a new hole in my work belt today because it was just getting way too loose at its tightest point.

Next week I will be adding more Cal's to workout days and I expect that the fat loss will probably be close to a halt at that point. I'm fine with that as long as it doesn't go the other direction and i start gaining fat. I may have to play with numbers for a while until I find the sweet spot to where I can gain muscle very slowly but not gain any fat at all.

S4 vision issues got kinda bad yesterday, so i think I'm dropping the dose back to 75-80mg and see how that does

Treadmill for 35 minutes this morning....25 minutes 8 MPH jogging and 10 minutes 3.5MPH@15% incline for a 475 cal burn

Followed that up with 15 minutes HIIT elliptical for a 200 cal burn

Total burn 675 Cal's

I may do 30 minutes or so of incline walking tonight as well

 

[RickRock13]

congrats on hitting your goal bro... you can definitely see how well this has treated you, although, I credit your hard work the most! =)

Thanks a lot Dylan! I'm doing my best, but the SARMS are making my goals come faster and easier!