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

[RickRock13]

Thanks a ton guys! The changes have been nice so far for sure. Im sure at some point the fat loss progress will slow down a little, but I do think that 6% is very reachable. I'm VERY close to eclipsing the leanest I've been, and that could happen as soon as sometime this week!! When I see some kind of change I haven't seen before I will know I'm there whether it be a new vein, striation, or better muscle separation/ deeper cuts. I'm looking forward to all those things!!

Yesterdays workout day diet did a good job of bringing the weight back up to 169 this morning, but still didn't look bloated one bit....just nice and full while still looking lean. Today is back to cardio and clean eating...

This mornings cardio was 35 minutes of elliptical for a 450 Cal burn

This evening before my last meal I will be doing 30-45 minutes of incline treadmill walking for another 400-500 Cal's to burn.

 

[gymrat827]

wow 6% with sarms huh?? bet lots of ppl are shocked to see that....

 

[RickRock13]

wow 6% with sarms huh?? bet lots of ppl are shocked to see that....

Stay tuned!!....

 

[RickRock13]

Workout today went very well. No strength increases, but i had a ton of energy and I definitely killed it! Vascularity was more prominent than ever this morning as well. Still looking leaner and everything is going great!

I did some flexing in front of the mirror last nite....enough to give myself a pretty nice pump. I looked huge and lean and almost took a pic of it. I was very impressed at my appearance. These SARMS are making me feel "on" for sure!

Vision side from s4 is certainly there, but still not a big deal. I'm at 75mg or so each day. If the sides increase further I might drop the dose back down to 50mg...but so far it hasn't been anything concerning.

Back/biceps

Chins
BW x 20
BW+45x10x8

Tbar rows (seated)
180x12
225x6
205x8
190x10
180x11

Tbar rows (close grip bent over)
180x12
205x8
190x10x9
180x9

Cable rows
190x10x9
180x10x10

Lat pulldowns (wide grip)
190x10
180x10
170x10

BB curls
95x10x9x8x

Alternate DB curls
50sx9
45sx10x9x9

 

[RickRock13]

Today is a burn day/cardio day and I was looking lean as ever this morning. I can honestly say that I am now as lean or possibly even slightly leaner than at my lean est last summer (my avi pic). The changes are coming much faster than expected in terms of fat loss which is great, but on the flip side I am getting less in terms of muscle or strength gains than I expected also. I have retained all my muscle very well, but I would like to make a true recomp and add some more.

So....I have a decision to make over the next week. I am seriously leaning towards dropping one of the cardio days in favor of adding another workout day. This will put me at 4 workouts per week and 3 cardio days per week instead of the latter. That will shift my focus more towards gaining more LBM and strength, with less focus on fat loss. That is the direction I want to go as long as I'm still cutting up. I still want getting to under 7% bodyfat to be my main focus of this run, but I do still have over 5 weeks left to lose 1-2% bodyfat for the goal.

I'm going to feel it out and judge my progress over the next week and take some bodyfat measurements and make a decision by next week sometime

Today's cardio...

AM

Treadmill 40 minutes (25 minutes jogging @ 7 MPH and 15 minutes incline 3.5 MPH @ 15%) for a 475 Cal burn

Elliptical 10 minutes HIIT for a 125 Cal burn

Total burn 600 Cal's

PM

tonight will probably be 30 minutes of incline treadmill for another 300-400 Cal's burned

 

[Judo Tom]

i would def add the lifting day.. lifting still burns you a good amount of cals anyhow plus the s4 should help put on some more muscle w/ the extra lifting day..

 

[RickRock13]

WOW!! I had to open with that word. That was my impression of myself this morning in the gym. I woke up to a scale weight of 167 but looking remarkably full and incredibly lean! After a good pump I was seeing veins I have never seen before. Vascularity was insane! I even have veins coming up my obliques! They are faint, but they are coming in. Quad and calf veins are becoming sick too.

I have officially crossed the boundary of the leanest I've been. Today is the best I have ever looked! I look bigger and leaner than my peak physique from summer at a weight of 5 lbs heavier! I have to be 7.5% or so right now

This stack is wonderful and amazes the hell out of me. This might be what I do every time I need to cut up from now on. Bulk up on cycle and cut up on these SARMS between cycles sounds like a great plan to me. I'm only 3 weeks into an 8 week run, and i honestly can't wait to see what I will look like at the end!! I may have to do pics again this weekend. Things are getting awesome guys!


Workout went great. Still not adding any weight to my lifts, but I am maintaining every rep while cutting up still. My shoulder pain is nearly completely gone also. Another benefit from Ostarine!!

Shoulders/legs

DB shoulder press
70sx15
80sx10x8
70sx12x10

Behind the neck smith presses
120x10
140x9
130x10
120x10

DB shrugs
110sx12x11x10x10x10

Upright rows
95x12x11x10x10

DB lateral raise
45sx10x9x8

Seated calf raise
185x14x14x13x13x13

Leg press
10 platesx12x11
520x10x9x8x8
10platesx10x10
8platesx15x15

 

[RickRock13]

i would def add the lifting day.. lifting still burns you a good amount of cals anyhow plus the s4 should help put on some more muscle w/ the extra lifting day..

hey bro... glad everything is going so well!! so here's my thoughts for you... you've got your three workouts and 4 cardio right now... so what you could do and what i think you should do, is do a 3 and 3 split and the other day incorporate both... do your cardio and workout day all in one, so your still getting your good burn, your getting your muscle build... just up your calories and protein on that particular day... i think that would be the best scenario to get what you are trying to achieve... anyway, just thought i would give you my thoughts... keep killin it bro!

That is actually exactly what I will be doing bro. There will be 3 workout only days, 3 cardio only days and one day (Thursday) will be an AM workout with PM cardio. The only thing I've been wondering is how to structure my diet that day since I typically eat 20% over maintenance on workout days and 20% under on cardio days. I think what I will be doing will be eating at maintenance or slightly over. I'm going to aim for 2400 and see how that does since its right between the 2800/2000 I do on my other days. I can always adjust if need be...

So...my workout split will change a slight bit. I'm splitting my normal Friday workout up into two days and adding some arm work. This will be good as my shoulders/legs workout is a lot of volume and usually leaves my legs a little undertrained. So now Thursday will be Shoulders/calves/ABS and Friday will be legs/arms. I am stoked about having arm work separate. I can usually kill them a lot harder.

 

[RickRock13]

Well, its been a few days since I had an update. I've been pretty busy and haven't really had much time. I did a couple hours of cardio over the weekend and the Juliet stayed pretty good for the most part. Despite that, I did weigh in heavier yesterday morning at 169 and I looked to be holding some water. My ABS looked a little washed out and bloated. The only I can figure is that my carbs were a little higher because I went on a bit of a sweet potato kick over the weekend and that may have added a little water weight.

Yesterdays workout went great. My shoulder pain is barely there now and usually chest day is my hardest on it, so I was relieved that it was mostly pain free. Strength is still holding well also.

Today is a cardio day and diet will be on point. I'm taking in less than 50g total in carbs today so hopefully that will clean up my bloat and water retention from the weekend. I want to try and get some good burning today and hopefully see some changes this week.. I would really like to see 7% sometime over the next couple weeks.

AM cardio: 35 minutes elliptical HIIT for a 450 Cal burn

PM cardio will be 45 minutes of treadmill incline walking for around 500 Cal's burned (3.5 MPH @ 10%)

 

[Judo Tom]

quick question..

how do you feel mon/tues

to me those are my kinda slow blah days.. im doing 5on 2off mon-fri type deal.. im thinking of switching it up i got a few ideas...

this is only my 2nd week though..

any thoughts?